My Workout Journal

[zeus]

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

[Credz]

Thanks man!

[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]

[youtube]watch?v=ZmOhh1BE2oY[/youtube]

Pre Workout:
2 Scoop Juggernaut HP

Wendler's 5/3/1

W1C20

Military Press
Warm Up:
Set 1: 5 reps - 65lbs
Set 2: 5 reps - 80lbs
Set 3: 5 reps - 95lbs

Set 1: 5 reps - 100lbs
Set 2: 5 reps - 115lbs
Set 3: 5 reps - 135lbs + 0 reps - 1 total (Reset this weight for next week)
Joker Sets
none
Pyramid Sets
Set 4: 5 reps - 115lbs+ 0 - 5 rep total
Set 5: 5 reps - 100lbs + 1= 6 rep total

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

BBB Set: - Bench
2 x 10 - 135
3 x 10 - 145

Supersetted with:
Side Flyes
5 x 20 - 17.5lbs

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

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

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

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

DB Flyes:
1 x 15 - 35lbs
2 x 12 - 40

20 minutes walking with 20lb vest

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

[Credz]

Wendler's 5/3/1

2 Scoops Juggernaut HP

C20W1:

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

Work sets
Set 1: 5 reps - 215lbs
Set 2: 5 reps - 245lbs
Set 3: 5 reps - 280lbs + 0= 5 total reps
Joker Sets
None today
Pyramid Down:
Set 4: 5 Reps - 245lbs+0= 5 total reps
Set 5: 5 Reps - 215lbs +5 = 10 total reps

Jogging in place 45 second intervals

BBB Set: - ATG Pause Squats
1 x 12 - 135
1 x 12 - 145
1 x 12 - 155
1 x 12 - 165
1 x12 - 175

DB Rows Supersetted
5 x 8 - 75lbs

Assistance Work:
BB Rows: - Focus on being more bent like Pendlay Rows
3 x 15 - 95lbs
Lunges
3 x 16 - 20lbs
----
BB Rows: Focus on being more bent
3 x 15 - 95lbs
w/ DB RDL
3 x 15 - 105lbs

22 minute cardio

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

[Credz]

2 scoops pre-workout
Arm Day:

Incline DB Curls: -
1 x 12 - 30
2 x 10- 35
4 x 5 - 40lbs

Superset with:
Plate Extensions
3 x 25 - 25lbs
3 x 20 - 35lbs

---
CGBP:
3 x 10 - 135

Hammer Up Slow Curl Down
3 x 8 - 40lbs
-------

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

Superset with
Decline DB Ext:
1 x 12 - 30
2 x 10 - 35lbs
----
Spider Curls:
3 x 8 - 25lbs
----
Preacher Curls
1 x 12 - 20
2 x 12 - 25lbs
-----
DB Curls - Slow Curl Down
3 x 5 - 40lbs

Superset with:
Dips
3 x 12 - BW

20 minute Walk with 20lb vest

[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.