My Workout Journal

[Credz]

[youtube]watch?v=OqrHDa3DYaQ[/youtube]

Pre Workout:
2 Scoop Juggernaut HP

Wendler's 5/3/1

W1C19

Military Press
Warm Up:
Set 1: 5 reps - 65lbs
Set 2: 5 reps - 75lbs
Set 3: 5 reps - 95lbs

Set 1: 5 reps - 100lbs
Set 2: 5 reps - 115lbs
Set 3: 5 reps - 130lbs + 0 reps - 5 total
Joker Sets
none
Pyramid Sets
Set 4: 5 reps - 115lbs+ 0 - 5 rep total
Set 5: 5 reps - 100lbs + 4= 9 rep total

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

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

Supersetted with:
Side Flyes
5 x 17.5 - 20lbs

Assistance Work:
Superset:
Behind OHP:
1 x 10 - 80lbs
1 x 12 - 80
1 x 10 - 85

Decline DB Flyes:
1 x 15- 35lbs
1 x 12 - 40
1 x 10 - 45lbs

----
Incline Curls
1 x 10 - 30
2 x 10 - 35

Wide Grip Upright Rows
1 x 20 - 45
1 x 20 - 65lbs
--------
Standing DB Curls
3 x 10 - 30lbs

DB Flyes:
1 x 15 - 35lbs
1 x 12 - 40
1 x 10 - 45

Push Ups
3 x 12 - BW

BB Curls with Fat Grips
3 x 10 - 45lbs

20 minutes walking with 20lb vest

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

[Credz]

Wendler's 5/3/1

2 Scoops Juggernaut HP

C19W1:

Deadlift
Warm Up:
Set 1: 5 reps - 150lbs
Set 2: 5 reps - 185lbs
Set 3: 5 reps - 225lbs

Work sets
Set 1: 5 reps - 240lbs
Set 2: 5 reps - 280lbs
Set 3: 5 reps - 315lbs + 0= 5 total reps
Joker Sets
None today
Pyramid Down:
Set 4: 5 Reps - 280lbs+0= 5 total reps
Set 5: 5 Reps - 240lbs +3 = 8 total reps

Jogging in place 45 second intervals

BBB Set: - ATG Pause Squats
1 x 12 - 155
1 x 12 - 165
1 x12 - 175
1 x 12 - 185
1 x 10 - 200

DB Rows Supersetted
1 x 8 - 75lbs
4 x 8 - 80lbs

Assistance Work:
BB Rows: - Focus on being more bent
1 x 15 - 135lbs
1 x 15 - 155
Lunges
3 x 16 - 20lbs
----
BB Rows: Focus on being more bent
3 x 5 - 225lbs
w/ DB RDL
3 x 15 - 105lbs

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

[Credz]

2 scoops pre-workout
Arm Day:

Incline DB Curls: -
1 x 12 - 25
1 x 12 - 30
4 x 10- 35

Superset with:
Plate Extensions
6 x 30 - 25lbs

---
BB Curls w/ Fat Grips
1 x 10 - 45lbs
1 x 10 - 55
2 x 10 -65

Superset with
Decline DB Ext:
1 x 12 - 30
3 x 8 - 35lbs
----
Spider Curls:
2 x 15 - 20
2 x 10 - 22.5
----
Preacher Curls
4 x 10 - 20
----
Hammer Up Slow Curl Down
3 x 10 - 30lbs

Superset with
Plate Ext:
4 x 25 - 35lbs
-----
DB Curls
1 x 10 - 30
2 x 10 - 35

Superset with:
Standing Side Ext:
1 x 12 - 20
2 x 12 - 25

20 minute Walk with 20lb vest

[Credz]

2 Scoop Juggernaut HP

Wendler's 5/3/1

C19W2:

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

Set 1: 3 reps - 165
Set 2: 3 reps - 190
Set 3: 3 reps + - 215lbs + 0 = 3 total Reps
Joker Set

Pyramid Down:
Set 4: 3 Reps - 190lbs + 0 = 3 total reps
Set 5: 3 Reps - 165lbs +5 = 8 total reps

Superset
Side Flyes
8 x 20-25 - 15lbs

BBB Set: - Bench Press - Wide Grip, Up Weight if go over 10 rep
(5 Sets)
2 x 10 - 135
3 x 10 - 145
Superset
Rear Delt Flyes
5 x 15 - 30lbs

Assistance Work:
Seated OHP:
1 x 12 - 95lb
1 x 8 - 105
1 x 6 - 115
1 x 1 - 125
1 x 15 - 95
- 1 x 15 - 65
- 1 x 20 - 45

Superset:
Dips
5 x 10 - BW

Superset
Behind Head OHP:
3 x 12 - 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
2 x 10 - 35lbs
2 x 6 - 40lbs

----
Flat DB Flyes:
1 x 22 - 30
1 x 16 - 35
1 x 16 - 40
1 x 12 - 45
1 x 10 - 50
1 x 9 - 52.5

Standing DB Curls
6 x 8 - 30

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

[Credz]

Sunday Full day Of eats
[youtube]watch?v=yW_w5ditrrs[/youtube]


Pre Workout:
2 Scoop Pre-workout

Wendler's 5/3/1

W2C19

Military Press
Warm Up:
Set 1: 5 reps - 65lbs
Set 2: 5 reps - 75lbs
Set 3: 5 reps - 95lbs

Set 1: 3 reps - 105lbs
Set 2: 3 reps - 120lbs
Set 3: 3 reps - 135 - + 0 = 3 reps
Joker Sets
None today
Pyramid Sets
Set 4: 3 reps - 120lbs+2 = 5 rep total
Set 5: 3 reps - 105bs +4 =7 rep total

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

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

Supersetted with:
Side Flyes
5 x 20 - 15lbs

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

Decline DB Flyes:
1 x 15 - 40
2 x 12 -45
----
Incline Curls
1 x 12 - 30
2 x 8 - 35

Wide Grip Upright Row
1 x 20- 45lbs
1 x 20 - 55lbs
--------
Standing Alt. DB Curl - Wide
2 x 8 - 15lbs
1 x 8 - 20lbs

Flat Bench DB Fly - Focus on stretch
3 x 10 - 20lbs

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

Supplements
Juggernaut HP
Whey Delite
Whey Isolate
Cyclo REM
Infinite Force

[Credz]

Wendler's 5/3/1

W2C19

Deadlift
Warm Up:
Set 1: 5 reps - 150lbs
Set 2: 5 reps - 185lbs
Set 3: 5 reps - 225lbs

Work sets (static hold after last rep each set for a few seconds)
Set 1: 3 reps - 260lbs
Set 2: 3 reps - 295lbs
Set 3: 3 reps - 335lbs + 0= 3 total reps
Joker Sets
None To Day
Pyramid Down:
Set 4: 3 Reps - 295lbs +0 = 3total reps
Set 5: 3 Reps - 260lbs+ 2= 5 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:
BB Rows: - Focus on being more bent
1 x 11 - 135lbs
2 x 8 - 185
Lunges
3 x 16 - 20lbs
----
BB Rows: Focus on being more bent
3 x 8 - 185lbs
w/ DB RDL
3 x 15 - 105lbs

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

[Credz]

Arm Day:

Incline DB Curls: -
1 x 12 - 30
5 x 8 - 35

Superset with:
Plate Extensions
6 x 30 - 25lbs

---
CGBP
1 x 15 - 95
1 x 15 - 115
2 x 12 - 135lbs

Superset with
Hammer Curls:
2 x 12 - 40lbs
2 x 12 - 45lbs
----
Spider Curls:
3 x 15 - 20
-----
Preacher Curls
3 x 12 - 20

Superset with
Plate Ext:
4 x 25 - 35lbs
------
EZ Bar Curls
3 x 10 - 30lbs
-----
Concentration Curls
3 x 12 - 25lbs

Superset with
Standing DB Ext.
4 x 12 - 25lbs

---------
DB Curls with Hold at top
3 x 10 - 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 pre-workout


C19W3:

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

Set 1: 5 reps - 185
Set 2: 3 reps - 200
Set 3: 1 reps + - 225lbs +0 =1 total Reps
[b]Joker Set Singles[/b
None
Pyramid Down:
Set 4: 3 Reps - 200lbs +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)
5 x 10 -135lbs

Superset
Rear Delt Flyes
5 x 15- 30lbs

Assistance Work:
Seated OHP:
1 x 11 - 95
1 x 8 - 105
1 x 6- 110lbs
1 x 3 - 120lb
1 x 15 - 95lbs
- 1 x 20- 65lb

Superset:
Dips
5 x 12- BW

Superset
Behind Head OHP:
3 x 10 - 85

Incline DB Flyes:
3 x 12 - 35lbs

Superset
Decline Flyes
6 x 12 - 30lbs

Lying down negative extensions
3 x 8 - 35lbs
3 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

[Credz]

[youtube]watch?v=z8bPG5flBso[/youtube]

Pre Workout:
2 Scoop Juggernaut HP


Wendler's 5/3/1

W3C19:

Military Press
Warm Up:
Set 1: 5 reps - 65lbs
Set 2: 5 reps - 75lbs
Set 3: 5 reps - 95lbs

Set 1: 5 reps - 115lbs
Set 2: 3 reps - 130lbs
Set 3: 1 reps - 145lbs + 0 reps - 0 total - Got it little over half way just couldnt lock it out, Heaviest I ever did though!
Joker Sets
None
Pyramid Sets
Set 4: 3 reps - 130lbs+ 0- 3 rep total
Set 5: 5 reps - 115lbs +0 = 5 rep total

Bent Rear Delt Flyes(Leaning on Bench)
3 x 15 - 25lbs
5 x 15 - 30lbs

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

Supersetted with:
Side Flyes
5 x 20 - 17.5lbs

Assistance Work:
Superset:
Behind Neck OHP
1 x 12 - 85lbs
2 x 10 - 90lbs - PR

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

----
Incline Curls
1 x 12 - 30
2 x 8 - 35

Wide Grip Upright Row:
1 x 20 - 45lbs
2 x 20 - 65lbs
--------
Standing DB Curls
1 x 12 - 25lbs
- 1 x 5
1 x 8 - 30lbs
- 1 x 4
1 x 8 - 35lbs
- 1 x 3

DB Flyes:
1 x 15 - 25lbs
1 x 15 - 30
1 x 15 - 35

22 min walk

[Credz]

Wendler's 5/3/1

C19W3:

Deadlift ( lowered weight to focus on grip strength using no straps/hooks)
Warm Up:
Set 1: 5 reps - 135lbs
Set 2: 5 reps - 160lbs
Set 3: 5 reps - 190lbs
Work sets:
Set 1: 5 reps - 240lbs
Set 2: 3 reps - 270lbs
Set 3: 1 reps - 300lbs +1 = 2 total reps
Joker Sets
None Today
Pyramid Down:
Set 4: 3 Reps - 270lbs+0=3total reps
Set 5: 5 Reps - 240lbs+0= 5 total reps

Jogging Intervals between sets

BBB Set: - Box Squats
1 x 12 - 135
1 x 12 - 155
1 x 12 - 170
1 x 12 - 185
1 x 10 - 200

DB Rows Supersetted
5 x 8 - 75lbs

Assistance Work:
UH BB Rows: - Focus on being more bent
1 x 15 - 95
1 x 15 - 105
1 x 15 - 115
Lunges
3 x 16 - 20lbs
----
BB Rows:
1 x 15 - 125
2 x 15 - 135
w/ DB RDL
3 x 15 - 105lbs

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