My Workout Journal

[Credz]

2 scoops pre-workout
Arm Day:

Incline DB Curls: -
1 x 12 - 20
1 x 12 - 25
4 x 8 - 30

Superset with:
Plate Extensions
6 x 25 - 25lbs

---
BB Curls w/ Fat Grips
3 x 10 - 45lbs

Superset with
Decline DB Ext:
1 x 12 - 25lbs
1 x 12 - 30
1 x 8 - 35lbs
----
Spider Curls:
2 x 15 - 20
2 x 10 - 22.5

Superset with:
Standing Side Ext:
1 x 12 - 20
2 x 12 - 25
----
Preacher Curls
4 x 10 - 20

Superset with
Plate Ext:
4 x 25 - 35lbs

20 minute Walk with 20lb vest

[Credz]

2 Scoop Juggernaut HP


Ab/Conditioning Circuit

Hanging Leg Raises
4 x 20
- 20 sec Jog
- 4 x 8 - Wide Hammer Pull Ups
---
Decline Weighted Sit Ups
4 x 20 - 45lbs
- 30 Second Jog
---
Ab Roller
2 x 30
w/ 100 Jumping Jacks 20lb vest
---
Side Bends
4 x 10 - 45lbs
- 4 x 8 Wide Grip Pull Ups
---
Lying Down Leg Raise
3 x 15 - BW
- Hammer grip pull ups 3 x 8
---
Decline Weighted Sit Ups
3 x 20 - 45lbs
- 4 x 8 Overhand Pulls Ups - BW
---
60 High Knee Jumps - Bodyweight
- 12 lying leg raise
- 12 Decline Sit Ups
- 15 Russian Twists - 25lbs

30 Minutes Cardio

[dwwright12]

Keep doing it as long as you are physically able. I wish I could still do that kind of workout.

[Credz]

Wendler's 5/3/1

C18W2:

Bench Press:
Warm Up:
Set 1: 5 reps - 100
Set 2: 5 reps - 125
Set 3: 5 reps - 150

Set 1: 3 reps - 175
Set 2: 3 reps - 200
Set 3: 3 reps + - 225lbs + 0 = 1 total Reps
Joker Set

Pyramid Down:
Set 4: 3 Reps - 185lbs + 0 = 3 total reps
Set 5: 3 Reps - 165lbs +3 = 6total reps

Superset
Side Flyes
8 x 20-25 - 15lbs

BBB Set: - Bench Press - Wide Grip, Up Weight if go over 10 rep
(5 Sets)
1 x 11 - 135
4 x 10 - 145
Superset
Rear Delt Flyes
5 x 15 - 25lbs

Assistance Work:
Seated OHP:
5 x 10 - 95lb

Superset:
Dips
5 x 12 - BW

Superset
Behind Head OHP:
1 x 12 - 75lbs
2 x 10 - 85

Incline DB Flyes:
1 x 16 - 30
1 x 15 - 35
1 x 12 - 40lbs

Superset
Shrugs -DB
6 x 12 - 75lbs

Lying down negative extensions
1 x 12 - 25
1 x 12 - 30lbs
1 x 10 - 35lbs
3 x 6 - 40lbs

----
Close Grip DB Bench
1 x 30 - 25
1 x 25 - 30
1 x 20 - 35
1 x 15 - 40
1 x 12 - 45
1 x 8 - 52.5lb

Standing DB Curls
1 x 12 - 25
1 x 12 - 30
4 x 10 - 35lbs

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

[zeus]

Credz, I can honestly say that I am truly impressed with your will and dedication. Not trying to sound like a perv or anything, but would love to see some pics of the results from all of your hard work. But then again, it would probably make me feel worse about myself!

[hlaburg]

Damn! Are you doing Crossfit?

[Credz]

Credz, I can honestly say that I am truly impressed with your will and dedication. Not trying to sound like a perv or anything, but would love to see some pics of the results from all of your hard work. But then again, it would probably make me feel worse about myself!

Haha, I can post up some pics then. I used to be pretty dang lean like 7% body fat. But now I'm more around 12% but put on a good bit of size I think. Not all fat gains but there is some there as with any sort of calorie increase but Im still decently lean. Lots of progress in my legs and back though, I wish I could say the same for my chest and arms haha.

Damn! Are you doing Crossfit?

No. I don't do crossfit. I do Wendler's 5/3/1 routine. It is a powerlifting routine with some variations after all the powerlifting and after the main power lifts I go into more of a higher rep scheme for bodybuilding and muscle endurance. Working great this past 1 1/2 years. Went from 150lbs to 175lbs, Now I'm back at 165lbs this morning, working on getting back to 160 and seeing how I look there and judge if I should increase calories or decrease them more to lean up even more.

[Credz]

Wendler's 5/3/1

C18W2:

Squats
Warm Up:
Set 1: 5 reps - 110lbs
Set 2: 5 reps - 140
Set 3: 5 reps - 165

Work Sets
Set 1: 3 reps - 195
Set 2: 3 reps - 220
Set 3: 3 reps - 250 =4 total reps
Joker Sets

Pyramid Down:
Set 4: 3 Reps - 220bs+ 2 = 5 total reps
Set 5: 3 Reps - 205lbs+ 5= 8 total reps

Back Off Squats: Increase weight if I hit 10+ reps.
5 x 10 - 185lbs

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

BBB Set: - Deadlift- Increase weight if I hit 10+ reps.
1 x 11 - 205
4 x 10 - 225lbs

Back off set:
1 x 10 - 135lbs

Jogging - 45 second intervals

--------
Superset Rack Pulls All Sets
3 x 1- 300lbs
Lunges
3 x 16 - 20lbs

-----------------
Bulgarian Split Squats:
1 x 10
1 x 10
1 x 10
Superset SLDL
3 x 15 - 135lbs
-------------------
Calf Raises:
4 x 18 - 275lbs
- w/ 4 x 10 - Hang Pulls-BW
- w/ DB Rows 75lbs - 8 reps

[Credz]

2 Scoop Juggernaut HP


Ab/Conditioning Circuit

Hanging Leg Raises
4 x 20
- 20 sec Jog
- 4 x 8 - Wide Hammer Pull Ups
---
Decline Weighted Sit Ups
4 x 20 - 45lbs
- 30 Second Jog
---
Ab Roller
2 x 30
w/ 100 Jumping Jacks 20lb vest
---
Side Bends
4 x 10 - 45lbs
- 4 x 8 Wide Grip Pull Ups
---
Lying Down Leg Raise
3 x 15 - BW
- Hammer grip pull ups 3 x 8
---
Decline Weighted Sit Ups
3 x 20 - 45lbs
- 4 x 8 Overhand Pulls Ups - BW
---
60 High Knee Jumps - Bodyweight
- 12 lying leg raise
- 12 Decline Sit Ups
- 15 Russian Twists - 25lbs

30 Minutes Cardio

[Credz]

Sunday Full day Of eats



Pre Workout:
2 Scoop Pre-workout

Wendler's 5/3/1

W2C18

Military Press
Warm Up:
Set 1: 5 reps - 60lbs
Set 2: 5 reps - 75lbs
Set 3: 5 reps - 95lbs

Set 1: 3 reps - 105lbs
Set 2: 3 reps - 120lbs
Set 3: 3 reps - 130 - + 0 = 3 reps
Joker Sets
None today
Pyramid Sets
Set 4: 3 reps - 120lbs+1 = 4 rep total
Set 5: 3 reps - 105bs +3 =6 rep total

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

BBB Set: - Bench
1 x 12 - 135lbs
1 x 12 - 145
3 x 10 - 150

Supersetted with:
Side Flyes
5 x 20 - 15lbs

Assistance Work:
Superset:
Behind OHP
1 x 12 - 75lbs
2 x 10 - 85

Decline DB Flyes:
1 x 20 - 35lbs
1 x 15 - 40
1 x 12 -45
----
Incline Curls
1 x 12 - 25lbs
1 x 10 - 30
1 x 8 - 35

Wide Grip Upright Row
3 x 20- 45lbs
--------
Standing Alt. DB Curl
1 x 12 - 25lbs
1 x 10 - 30
1 x 8 - 35lbs

Flat Bench DB Press
1 x 30 - 30lbs
1 x 25 - 40lbs
1 x 16 - 45lbs
---
20 minutes walking with 20lb vest

Supplements
Juggernaut HP
Whey Delite
Whey Isolate
Cyclo REM
Infinite Force