My Workout Journal

[zeus]

Credz, you are a beast! Great job on your hard work.

[Credz]

2 scoops pre-workout
Arm Day:

Incline DB Curls: -
3 x 12 - 30
3 x 8 - 35

Superset with:
Plate Extensions
3 x 30 - 25lbs
3 x 25 - 30lbs

---
CGBP
2 x 12 - 135lbs
2 x 12 - 145lbs

Superset with
Hammer Curls:
2 x 12 - 40lbs
2 x 12 - 45lbs
----
Spider Curls:
1 x 15 - 20
1 x 10 - 25
1 x 5 - 30lbs
-----
Preacher Curls
2 x 15 - 20
1 x 10 - 25lbs

Superset with
Standing DB Ext.
3 x 12 - 25lbs
------
BB Curls
1 x 12 - 45lbs
1 x 12 - 55
1 x 12 - 65

Superset with:
Lying Down DB Ext..
1 x 12 - 25
1 x 12 - 30
1 x 8 - 35
-----
Concentration Curls
3 x 12 - 20lbs


20 minute Walk with 20lb vest

Supplements Used
Juggernaut HP
Whey Delite
Whey Isolate
Cyclo REM
Infinite Force

[Credz]

Wendler's 5/3/1

2 Scoop Juggernaut HP

C20W1

Bench Press:
Warm Up:
Set 1: 5 reps - 95
Set 2: 5 reps - 120
Set 3: 5 reps - 145

Set 1: 5 reps - 160
Set 2: 5 reps - 180
Set 3: 5 reps + - 205lbs +0rep = 5 total
Joker Set
--
Pyramid Down:
Set 4: 5 Reps - 180lbs = 5 reps
Set 5: 5 Reps - 160lbs + 5 reps

Superset side flyes
3 x 20- 15lbs
3 x 20 - 20lbs

BBB Set: - Bench Press - Wide Grip Elbows Flared
5 x 10 - 135

Superset Seated Rear Delt Raises
5 x 15 - 30lbs

Assistance Work:
Seated OHP:
1 x 10 - 95
1 x 8 - 105
1 x 5 - 115
1 x 1 - 125
1 x 10 - 95
- 1 x 20 - 65
- 1 x 20 - 45

Superset;
Dips
5x 12 - BW

Superset
Behind Head OHP:
1 x 12- 85lb
2 x 11 - 90lb

Incline flys: (focus on the stretch)
3 x 15 - 35lbs

Superset
Decline Flyes
6 x 12 - 30lbs

Lying down negative extensions
4 x 8 - 35lbs
2 x 6 - 40lbs

----
DB Chest Flyes
5 x 15 - 25lbs
1 x 15 - 30lbs

Standing DB Curls:
4 x 10 - 25lbs
- 4 x 5 - 25lbs
2 x 8 - 30lbs
- 2 x 4 - 30lbs

Supplements
Juggernaut HP - 2 Scoops
1 scoop Cyclo REM
Whey Delite
Whey Isolate

60 minute walk

[Credz]

Wendler's 5/3/1

2 scoop Juggernaut HP

C20W1

Squats
Warm Up:
Set 1: 5 reps - 105lbs
Set 2: 5 reps - 130
Set 3: 5 reps - 155

Work Sets
Set 1: 5 reps - 170
Set 2: 5 reps - 195
Set 3: 5 reps - 220+ 1 reps = 6 rep total
Joker Sets

Pyramid Down:
Set 4: 5 Reps - 195lbs+3= 8 total
Set 5: 5 Reps - 195lbs+3 =8 total

----
Back Of Squat Sets:
5 x 10 - 185lbs

DB Rows Supersetted
13 x 8 - 75lbs

BBB Set: - Sumo Deadlift
2 x 10 - 205lbs
3 x 10 - 215

Back off set:
1 x 10 - 135lbs

Jogging:
45 second intervals

Assistance Work:
Lunges:
3 x 16 - 20lbs
Superset Rack Pulls
3 x 5 - 255
-----
Bulgarian Split Squats:
1 x 10 -BW
2 x 10 - BW +20lbs
SLDL
1 x 15 - 155
1 x 12 - 185lbs
1 x 12 - 205

Standing BB Calf Raises:
4 x 8 - 65lbs
- w/ 4 x 10 - Pendlay Rows - 65lbs
- w/ 4 x 10 - Side Shrugs
- w/ 4 x 10 - Wide DB Curls

60 Minutes Walking

Supplements Used
Juggernaut HP
Whey Delite
Whey Isolate
Cyclo REM
Infinite Force
Green Tea Extract
Vitamin B Complex

[Credz]

Sunday Full day Of eats
[youtube]watch?v=1ZWKj5P4cic[/youtube]


Pre Workout:
2 Scoop Pre-workout

Wendler's 5/3/1

W2C20

Military Press
Warm Up:
Set 1: 5 reps - 65lbs
Set 2: 5 reps - 75lbs
Set 3: 5 reps - 85lbs

Set 1: 3 reps - 95lbs
Set 2: 3 reps - 110lbs
Set 3: 3 reps - 125 - + 0 = 3 reps
Joker Sets
None today
Pyramid Sets
Set 4: 3 reps - 110lbs+2 = 5 rep total
Set 5: 3 reps - 95bs + 7 =10rep total

Bent Rear Delt Flyes(Leaning on Bench)
8 x 15 - 25lbs

BBB Set: - Bench
3 x 10 - 135lbs

Supersetted with:
Side Flyes
5 x 20 - 17.5lbs

Assistance Work:
Superset:
Behind OHP
3 x 10 - 85

Decline DB Flyes:
3 x 15 - 35
----
Incline Curls
1 x 12 - 30
1 x 8 - 35
1 x 6 - 40lbs

Wide Grip Upright Row
1 x 20- 45lbs
2 x 18 - 65lbs
--------
Standing Alt. DB Curl - Wide
1 x 6 - 40
1 x 4 - 45
1 x 3 - 52.5

Flat Bench DB Fly - Focus on stretch
3 x 15- 35lbs

BB Curl - Focus on Negative - with Fat Gripz
3 x 8 - 45lbs
---
20 minutes walking with 20lb vest

Supplements
Juggernaut HP
Whey Delite
Whey Isolate
Cyclo REM
Infinite Force
Green Tea Extract
Vitamin B Complex

[Credz]

Wendler's 5/3/1

W2C20

Deadlift
Warm Up:
Set 1: 5 reps - 135lbs
Set 2: 5 reps - 165lbs
Set 3: 5 reps - 195lbs

Work sets (static hold after last rep each set for a few seconds)
Set 1: 3 reps - 230lbs
Set 2: 3 reps - 260lbs
Set 3: 3 reps - 295lbs + 0= 3 total reps
Joker Sets
None To Day
Pyramid Down: (I decided if I feel I can do my top set again I will do it instead of the Pyramid sets)
Set 4: 3 Reps - 295lbs +0 = 3 total reps
Set 5: 3 Reps - 295lbs+ 0= 3 total reps

Jogging in place - 45 second intervals

BBB Set: - Box Squats
5 x 10 - 155lbs

DB Rows Supersetted
5 x 8- 75lbs

Assistance Work:
UH BB Rows: - Focus on being more bent
3 x 15 - 115lbs
Lunges
3 x 16 - 20lbs
----
BB Rows: Focus on being more bent
3 x 5 - 115lbs
w/ DB RDL
3 x 15 - 105lbs

Supplements Used
Juggernaut HP
Whey Delite
Whey Isolate
Cyclo REM
Infinite Force
Green Tea Extract
Vitamin B Complex


I also got my Mark Bell Sling Shot yesterday. So I'm looking forward to trying it out Saturday. I went with a Large and seems to fit my arms good, I could have probably got a XL and still been good. We will see once I start using it.

[Credz]

Wendler's 5/3/1

2 Scoop pre-workout


C20W3:

Bench Press:
Warm Up:
Set 1: 5 reps - 100
Set 2: 5 reps - 120
Set 3: 5 reps - 145

Set 1: 5 reps - 185
Set 2: 3 reps - 205
Set 3: 1 reps + - 230lbs +0 =1 total Reps
Joker Set Singles - With Sling Shot
1 x 2 - 230
1 x 1 - 240
1 x 1 - 250
Pyramid Down:
Set 4: 3 Reps - 205lbs +0 = 3 total reps
Set 5: 5 Reps - 185lbs +0 = 5 total reps

Superset
Side Flyes
8 x 15 - 20lbs

BBB Set: - Bench Press
(5 Sets)
3 x 10 -135lbs
2 x 10 - 145

Superset
Rear Delt Flyes
5 x 15- 30lbs

Assistance Work:
Seated OHP:
1 x 11 - 95
1 x 8 - 105
1 x 5- 115lbs
1 x 1 - 125lb
1 x 15 - 95lbs
- 1 x 20- 65lb

Superset:
Dips
5 x 12- BW

Superset
Behind Head OHP:
3 x 8 -90

Incline DB Flyes:
3 x 12 - 35lbs

Superset
Decline Flyes
1 x 12 - 30lbs
1 x 12 - 35
3 x 12 - 40
1 x 12 - 45

Lying down negative extensions
1 x 10 - 30lbs
1 x 10 - 35
4 x 6 - 40lbs

----
DB Chest Flyes
6 x 15 - 25lbs

Standing DB Curls:
4 x 10 - 25lbs
- 4 x 5 - 25lbs

Supplements
Juggernaut HP - 2 Scoops
1 scoop Cyclo REM
Whey Delite
Whey Isolate
Green Tea Extract
Vitamin B Complex

[Credz]

Wendler's 5/3/1

C20W3:

Squats
Warm Up:
Set 1: 5 reps - 105lbs
Set 2: 5 reps - 135
Set 3: 5 reps - 155

Work Sets
Set 1: 5 reps - 195
Set 2: 3 reps - 220
Set 3: 1 reps - 245+ 0 -1rep total
Joker Sets

Pyramid Down:
Set 4: 3 reps- 220lbs + 0 reps - 3 total
Set 5: 5 reps - 205lbs + 0 - 5 total -

Back Off Squats: Increase weight if I hit 10+ reps.
5 x 10 - 155

DB Rows Supersetted
75lbs x 8 reps - between each set
--------------

BBB Set: - Deadlift- Increase weight if I hit 10+ reps.
1 x 10 - 205
4 x 10 - 225
Back off set:
1 x 10 - 135lbs

Jogging intervals 1 minute

---
Assistance Work:
Superset Rack Pulls All Sets
1 x 5 - 255
1 x 3 - 275
1 x 2 - 300
Lunges
3 x 16 - 20lbs

----------------
Bulgarian Split Squats:
3 x 10 - +20lbs
Superset SLDL
3 x 8 - 205
-------------------
BB Calf Raises
4 x 18 - 95lbs
Pendlay Rows
4 x 15 - 95lbs
Shoulder Rolls
4 x 12 - 30lbs
Curls
4 x 10 - 30lbs


60 Min walk

[Credz]

[youtube]watch?v=SRG810RmKhI&feature=youtu.be[/youtube]

Pre Workout:
2 Scoop Juggernaut HP


Wendler's 5/3/1

W3C20:

Military Press
Warm Up:
Set 1: 5 reps - 55lbs
Set 2: 5 reps - 70lbs
Set 3: 5 reps - 85lbs

Set 1: 5 reps - 105lbs
Set 2: 3 reps - 115lbs
Set 3: 1 reps - 130lbs +2 reps - 3 total
Joker Sets
None
Pyramid Sets
Set 4: 3 reps - 115lbs+ 2- 5 rep total
Set 5: 5 reps - 105lbs +2 = 7 rep total

Bent Rear Delt Flyes(Leaning on Bench)
8 x 15 - 30lbs

BBB Set: - Wide Grip Bench
2 x 10 - 135lbs
1 x 10 - 145
2 x 10 - 155

Supersetted with:
Side Flyes
5 x 20 - 17.5lbs

Assistance Work:
Superset:
Behind Neck OHP
3 x 10 - 90lbs -

Incline DB Flyes:
1 x 15 - 30lbs
2 x 15- 35

----
Incline Curls
1 x 12 - 30
1 x 8 - 35
1 x 5 - 40lbs

Wide Grip Upright Row:
1 x 20 - 65lbs
2 x 15 - 75lbs
--------
Standing Wide DB Curls
1 x 6 - 25lbs
- 1 x 5
1 x 6 - 30lbs
- 1 x 5
1 x 5 - 35lbs
- 1 x 5

DB Flyes:
1 x 20 - 30
2 x 20 - 35

22 min walk

[Credz]

Wendler's 5/3/1

C20W3:

Deadlift ( lowered weight to focus on grip strength using no straps/hooks)
Warm Up:
Set 1: 5 reps - 135lbs
Set 2: 5 reps - 165lbs
Set 3: 5 reps - 195lbs
Work sets:
Set 1: 5 reps - 245lbs
Set 2: 3 reps - 280lbs
Set 3: 1 reps - 310lbs +1 = 2 total reps
Joker Sets
None Today
Pyramid Down:
Set 4: 3 Reps - 280lbs+2=5total reps
Set 5: 5 Reps - 280lbs+0= 5 total reps

Jogging Intervals between sets

BBB Set: - Box Squats
2 x 12 - 135
1 x 12 - 155
2 x 12 - 175

DB Rows Supersetted
5 x 8 - 75lbs

Assistance Work:
UH BB Rows: - Focus on being more bent
1 x 15 - 95
2 x 15 - 115
Lunges
3 x 16 - 20lbs
----
BB Rows:
1 x 15 - 115
1 x 15 - 135
1 x 10 - 185
w/ DB RDL
3 x 15 - 105lbs

Supplements Used
Juggernaut HP
Whey Delite
Whey Isolate
Cyclo REM
Infinite Force
Green Tea Extract
Vitamin B Complex