My Workout Journal

[Credz]

Figured I'd start another workout journal here as well. lol


Wendler's 5/3/1

2 scoop Juggernaut HP

C18W1

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

Work Sets
Set 1: 5 reps - 180
Set 2: 5 reps - 210
Set 3: 5 reps - 235+ 1 reps = 6 rep total
Joker Sets

Pyramid Down:
Set 4: 5 Reps - 210lbs+3= 8 total
Set 5: 5 Reps - 180lbs+5 =10 total

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

DB Rows Supersetted
13 x 8 - 75lbs

BBB Set: - Sumo Deadlift
1 x 12 - 205lbs
1 x 11 - 225
3 x 10 - 235

Back off set:
1 x 10 - 135lbs

BW Squats:
5 x 10- BW

Assistance Work:
Lunges:
3 x 16 - 20lbs
Superset Rack Pulls
2 x 1 rep warm up sets
2 x 2 - 300lbs
-----
Bulgarian Split Squats:
3 x 10 -BW
SLDL
3 x 15 - 135lbs

Calf Raises:
4 x 18 - 275lbs
- w/ 4 x 10 - Hang Pulls-BW
- w/ 4 x 10 - DB Rows 75lbs

60 Minutes Walking

1 scoop Infinite Force

[CPT]

http://i2.kym-cdn.com/photos/images/facebook/000/278/904/a9d.jpg

Yeah get it Credz!

[Credz]

http://memeblender.com/wp-content/uploads/2013/03/say-it-to-my-face-bro-i-deer-you.jpg

[Credz]

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

30 Minutes Cardio

[CPT]

Keep it up, you don't want a dad bod!


https://www.youtube.com/watch?v=iQlIPOTbuH8&feature=youtu.be

[Credz]

F the Dad Bod

[CPT]

https://s-media-cache-ak0.pinimg.com/236x/d7/db/2a/d7db2ac14bad85d7851cb971b20b3aaf.jpg

:dance:

[Credz]

http://24.media.tumblr.com/dfa15ecec7073623688c84c5dfbc62f5/tumblr_mht8yjTC5Q1qf1116o1_500.jpg

[Credz]

watch?v=5ku4Gy2IDQg

Pre Workout:
2 Scoop Juggernaut HP

Wendler's 5/3/1

W1C18

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

Set 1: 5 reps - 95lbs
Set 2: 5 reps - 110lbs
Set 3: 5 reps - 125lbs + 0 reps - 5 total
Joker Sets
none
Pyramid Sets
Set 4: 5 reps - 110lbs+ 1 - 6 rep total
Set 5: 5 reps - 95bs + 5= 10 rep total

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

BBB Set: - Bench
5 x 10 - 155

Supersetted with:
Side Flyes
5 x 20 - 15lbs

Assistance Work:
Superset:
Behind OHP:
3 x 12 - 75lbs

Decline DB Flyes:
3 x 12- 45lbs

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

Wide Grip Upright Rows
3 x 15 - 45lbs
--------
Standing DB Curls
3 x 12 - 20lbs

Hammer Grip DB Bench Press:
1 x 30 - 30lbs
2 x 16 - 40lbs

20 minutes walking with 20lb vest

1 scoop Infinite Force - grape

[Credz]

Wendler's 5/3/1

2 Scoops Juggernaut HP

C17W1:

Deadlift
Warm Up:
Set 1: 5 reps - 145lbs
Set 2: 5 reps - 180lbs
Set 3: 5 reps - 220lbs

Work sets
Set 1: 5 reps - 235lbs
Set 2: 5 reps - 270lbs
Set 3: 5 reps - 310lbs + 0= 5 total reps
Joker Sets
None today
Pyramid Down:
Set 4: 5 Reps - 270lbs+2= 7 total reps
Set 5: 5 Reps - 235lbs +5 = 10 total reps

Jogging in place 45 second intervals

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

DB Rows Supersetted
5 x 8 - 75lbs

Assistance Work:
BB Rows: - Focus on being more bent
2 x 12 - 135lbs
1 x 12 - 145
Lunges
3 x 16 - 20lbs
----
BB Rows: Focus on being more bent
1 x 12- 145lbs
2 x 12 - 155
w/ DB RDL
3 x 15 - 105lbs

1 scoop Infinite Labs Infinite Force

[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

https://www.youtube.com/watch?v=mDLIzK9R3mA


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

[Credz]

Wendler's 5/3/1

W2C18

Deadlift
Warm Up:
Set 1: 5 reps - 145lbs
Set 2: 5 reps - 180lbs
Set 3: 5 reps - 220lbs

Work sets (static hold after last rep each set for a few seconds)
Set 1: 3 reps - 255lbs
Set 2: 3 reps - 290lbs
Set 3: 3 reps - 325lbs + 0= 3 total reps
Joker Sets
None To Day
Pyramid Down:
Set 4: 3 Reps - 290lbs +0 = 3total reps
Set 5: 3 Reps - 255lbs+ 2= 5 total reps

Hip Thrusters - Supersetted
8 x 15 - BW

BBB Set: - Box Squats
1 x 12 - 155
1 x 12 - 165
1 x 12 - 175
1 x 12 - 185
1 x 10 - 200

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]

2 scoops pre-workout
Arm Day:

Incline DB Curls: -
1 x 15 - 25
5 x 10 - 30

Superset with:
Plate Extensions
6 x 30 - 25lbs

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

Superset with
Decline DB Ext:
2 x 12 - 20lbs
2 x 12 - 25lbs
----
Spider Curls:
3 x 15 - 20
-----
Preacher Curls
3 x 12 - 20

------
Standing DB Curl - Hammer Up- Slow Curl Down
4 x 10 - 20lbs

Superset with
Plate Ext:
4 x 25 - 35lbs

---------
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


C18W3:

Bench Press:
Warm Up:
Set 1: 5 reps - 95
Set 2: 5 reps - 120
Set 3: 5 reps - 140

Set 1: 5 reps - 175
Set 2: 3 reps - 200
Set 3: 1 reps + - 220lbs +0 =1 total Reps
Joker Set Singles[/b
None
[b]Pyramid Down:
Set 4: 3 Reps - 200lbs +0 = 3 total reps
Set 5: 5 Reps - 175lbs +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 10 - 95
1 x 10 - 100
1 x 8- 105lbs
2 x 5 - 110lbs
- 1 x 5- 95lb

Superset:
Dips
5 x 8 - BW

Superset
Behind Head OHP:
3 x 10 - 80

Incline DB Flyes:
1 x 18 - 30
1 x 12 - 35lbs

Superset
DB Shrugs
6 x 10 - 75lbs

Lying down negative extensions
1 x 12 - 25
1 x 12 - 30lbs
2 x 8 - 35lbs
1 x 2 - 40lbs

----
DB Chest Flyes
1 x 18 - 25
1 x 16 - 30
1 x 15 - 35
3 x 12 - 40

Standing DB Curls:
1 x 15 - 20lbs
1 x 12 - 25
1 x 12 - 30
1 x 10 - 35
2 x 8 - 35

Extensions:
6 x 15 - 35lbs

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

[Credz]

Wendler's 5/3/1

C18W3:

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

Work Sets
Set 1: 5 reps - 210
Set 2: 3 reps - 235
Set 3: 1 reps - 265+ 0 -0 rep total
Joker Sets

Pyramid Down:
Set 4: 3 reps- 230lbs + 0 reps - 3 total
Set 5: 5 reps - 200lbs + 0 - 5 total -

Back Off Squats: Increase weight if I hit 10+ reps.
2 x 12 - 135
2 x 12 - 145
2 x 12 - 155lbs

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

BBB Set: - Deadlift- Increase weight if I hit 10+ reps.
2 x 10 - 205
3 x 10 - 215
Back off set:
1 x 10 - 135lbs

Jogging intervals 1 minute

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

----------------
Bulgarian Split Squats:
1 x 8
1 x 8
1 x 8 - +20lbs
Superset SLDL
1 x 15 - 135lbs
2 x 15 - 155lbs
-------------------
BB Rows
4 x 15 - 95lbs
w/ DB calf Raises
- 75lbs 4 x 8
w/ Chin Ups
- BW - 4 x 8
w/ DB Curls
- 30lbs 4 x 5

60 Min walk

[Credz]

watch?v=66meQDLFxds

Pre Workout:
2 Scoop Juggernaut HP


Wendler's 5/3/1

W3C18:

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

Set 1: 5 reps - 110lbs
Set 2: 3 reps - 125lbs
Set 3: 1 reps - 140lbs + 0 reps - 1 total
Joker Sets
None
Pyramid Sets
Set 4: 3 reps - 125lbs+ 1- 4 rep total
Set 5: 5 reps - 110lbs +3 = 8 rep total

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

BBB Set: - Wide Grip Bench
1 x 12 - 135lbs
4 x 10 - 135lbs

Supersetted with:
Side Flyes
5 x 20 - 17.5lbs

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

Decline DB Flyes:
1 x 20 - 30lbs
1 x 20 - 40
1 x 18 - 45

----
Incline Curls
1 x 12 - 25lbs
1 x 10 - 30
1 x 8 - 35

Wide Grip Upright Row:
2 x 20 - 45lbs
1 x 20 - 55lbs
--------
Standing DB Curls
1 x 12 - 25lbs
1 x 10 - 30lbs
1 x 8 - 35lbs

DB Flyes:
1 x 20 - 30lbs
1 x 15 - 40
1 x 12 0 45

BB Curls - w/ fat gripz
2 x 10 -45lbs
1 x 10 - 55lbs

20 min walk

[Credz]

Wendler's 5/3/1

C18W3:

Deadlift
Warm Up:
Set 1: 5 reps - 145lbs
Set 2: 5 reps - 180lbs
Set 3: 5 reps - 220lbs
Work sets:
Set 1: 5 reps - 270lbs
Set 2: 3 reps - 310lbs
Set 3: 1 reps - 345lbs +0 = 1 total reps
Joker Sets
None Today
Pyramid Down:
Set 4: 3 Reps - 310lbs+ 1= 4 total reps
Set 5: 5 Reps - 270lbs+ 2= 7 total reps

Jogging Intervals between sets

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

DB Rows Supersetted
5 x 8 - 75lbs

Assistance Work:
BB Rows: - Focus on being more bent
3 x 15 - 105lbs
Lunges
3 x 16 - 20lbs
----
BB Rows: Focus on heavier reps
3 x 5 - 205lbs
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 8 - 35

Superset with:
Plate Extensions
6 x 30- 25lbs

---
BB Curls w/ Fat Grips
1 x 12 - 45lbs
1 x 12 - 55lbs
1 x 12 - 60lb

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

----------------

Standing DB Curls
1 x 12 - 25lbs
1 x 10 - 30lbs
1 x 8 - 35lbs

w/ Standing Behind head DB Ext.
3 x 25 - 10

20 minute Walk with 20lb vest

[Credz]

Wendler's 5/3/1

2 Scoop Juggernaut HP

C19W1

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

Set 1: 5 reps - 155
Set 2: 5 reps - 180
Set 3: 5 reps + - 20lbs +0rep = 5 total
Joker Set
--
Pyramid Down:
Set 4: 5 Reps - 180lbs = 5 reps
Set 5: 5 Reps - 155lbs + 5= 10 reps

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

BBB Set: - Bench Press - Wide Grip Elbows Flared
1 x 12 - 135
2 x 12 - 145
1 x 10 - 150

Superset Seated Rear Delt Raises
5 x 20 - 30lbs

Assistance Work:
Seated OHP:
1 x 10 - 95
1 x 8 - 105
1 x 5 - 115
1 x 2 - 125
1 x 10 - 95

Superset;
Dips
5x 10 - BW

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

Incline flys: (focus on the stretch)
1x 15 - 35lbs
1 x 12 - 40lbs
1 x 12 - 45lbs

Superset
Single Arm Shrugs
6 x 12 - 75lbs

Slow DB Negatives
1 x 10 - 30
2 x 10 - 35
3 x 6 - 40lbs

Plate Raise:
6 x 15 - 22.5lb

----
DB Flyes
1 x 30 - 25lbs
1 x 20 - 30lbs
1 x 15 - 35lbs
3 x 12 - 40lbs

DB Curls
1 x 12 - 25
1 x 12 - 30
3 x 8 - 35
1 x 5 - 40lbs
- 1 x 5 - 35
- 1 x 5 - 30
- 1 x 5 - 25
- 1 x 5 - 20

60 minute walk


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

[Credz]

Wendler's 5/3/1

2 scoop Juggernaut HP

C19W1

Squats
Warm Up:
Set 1: 5 reps - 115lbs
Set 2: 5 reps - 145
Set 3: 5 reps - 175

Work Sets
Set 1: 5 reps - 185
Set 2: 5 reps - 215
Set 3: 5 reps - 245+ 1 reps = 6 rep total
Joker Sets

Pyramid Down:
Set 4: 5 Reps - 215lbs+1= 6 total
Set 5: 5 Reps - 185lbs+5 =10 total

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

DB Rows Supersetted
13 x 8 - 75lbs

BBB Set: - Sumo Deadlift
1 x 12 - 205lbs
1 x 11 - 225
3 x 10 - 235

Back off set:
1 x 10 - 135lbs

BW Squats:
5 x 10- BW

Assistance Work:
Lunges:
3 x 16 - 20lbs
Superset Rack Pulls
2 x 1 rep warm up sets
3 x 1 - 300lbs
-----
Bulgarian Split Squats:
1 x 10 -BW
2 x 10 - BW +10lbs
SLDL
1 x 15 - 135lbs
1 x 15 - 155
1 x 10 - 185lbs

Standing DB Calf Raises:
4 x 8 - 75lbs
- w/ 4 x 10 - Pull Ups - BW
- w/ 4 x 15 - Pendlay Rows - 95lbs

60 Minutes Walking

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

[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

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

[Credz]

watch?v=OqrHDa3DYaQ

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
watch?v=yW_w5ditrrs


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
Joker Set Singles[/b
None
[b]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]

watch?v=z8bPG5flBso

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

[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]

watch?v=ZmOhh1BE2oY

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
watch?v=1ZWKj5P4cic


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]

watch?v=SRG810RmKhI&feature=youtu.be

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

[Credz]

2 scoops pre-workout
Arm Day:

Incline DB Curls: - (trying to go heavier)
1 x 12 - 30
1 x 12 - 35
2 x 8 - 40
1 x 2 - 45lbs
1 x 12 - 30lbs

Superset with:
Plate Extensions
2 x 25- 25lbs
2 x 25 - 35lbs
2 x 15 - 45lbs

---
CGBP -
1 x 10 - 135lbs
1 x 10 - 155lbs
1 x 8 -165
1 x 6 - 175
2 x 3 - 185

Superset with
Hammer Curls:
1 x 12 - 25lbs
1 x 12 - 30
1 x 12 - 35
1 x 12 - 40
1 x 8 - 45lbs
1 x 12 - 30lbs
----

Spider Curls:
3 x 10 - 25lbs

Superset with
Dips:
3 x 12 - BW + 20lbs

---------

Incline DB Curls: - (trying to go higher reps this round)
3 x 10 - 30lbs

Dips:
3 x 12 - BW + 20lbs

Standing DB Curls-
2 x 8 - 25
1 x 6 - 30


-----


20 minute Walk with 20lb vest

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

[Credz]

watch?v=wxxFrRNlRAw&feature=youtu.be

Pre Workout:
2 Scoop Juggernaut HP

Wendler's 5/3/1

W1C21

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

Set 1: 5 reps - 95lbs
Set 2: 5 reps - 105lbs
Set 3: 5 reps - 120lbs + 0 reps - 1 total (Reset this weight for next week)
Joker Sets
none
Pyramid Sets
Set 4: 5 reps - 120lbs+ 0 - 5 rep total
Set 5: 5 reps - 120lbs +0= 5 rep total

I figure if I feel good enough after my top set I will continue with that weight on the "Drop sets" if not I will just lower the weight as required.

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

BBB Set: - Bench
5 x 10 - 135

Supersetted with:
Side Flyes
2 x 25 - 12
3 x 30 - 8

Assistance Work:
Superset:
Behind OHP:
3 x 8 - 95lbs

Incline DB Flyes:
3 x 25 - 15

----
Incline Curls
1 x 12- 30lbs
1 x 8 - 35
1 x 6 - 40lb

Dips
3 x 10 - BW +20lbs
--------
Standing DB Curls
2 x 10 - 25lbs
- 2 x 5 - 25lbs
1 x 8 - 30
- 1 x 4 - 30

DB Flyes:
3 x 20 - 25lbs

22 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

C21W1:

Deadlift
Warm Up:
Set 1: 5 reps - 135lbs
Set 2: 5 reps - 185lbs
Set 3: 5 reps - 205lbs

Work sets
Set 1: 5 reps - 225lbs
Set 2: 5 reps - 225lbs ( Should have been 250)
Set 3: 5 reps - 225lbs + 0= 5 total reps ( Should have been 285)
Joker Sets
None today
Pyramid Down:
Set 4: 5 Reps - 225lbs+0= 5 total reps
Set 5: 5 Reps - 225lbs +0 = 5 total reps

I feel like this workout was horrible. I was suppose to hit 285 for my top set. However I could have, I know I could have if I felt good. I did previously lower the weight due to me wanting to start straying away from the straps about 2-3 weeks ago. But, Monday instead of doing treadmill cardio I decided to do Kettlebells because I wanted a change of pace and it has been well over a year since I have done that. It was fun, naturally lol. However Monday night and Tuesday morning I felt the aftermath hard! My hamstrings were tight as all heck and my lower back the same. And it felt no better this morning even after stretching and foam rolling Monday evening and this morning. But None the less I still gave it a good go on the deadlifts and my BBB Sets of squats. I just feel like I failed but atleast I kept going I guess. You will notice the rest of the workout sorta followed suit with light weight due to the tightness and soreness in my hamstrings and lower back. Just couldn't move like I normally have. More stretching and foam rolling today.

Jogging in place 45 second intervals

BBB Set: - ATG Pause Squats
5 x 10 - 135

DB Rows Supersetted
5 x 8 - 75lbs

Assistance Work:
BB Rows: - Focus on being more bent like Pendlay Rows
3 x 15 - 115lbs
Lunges
3 x 16 - 20lbs
----
BB Rows: Focus on being more bent
3 x 15 - 135lbs
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]

Sunday Full day Of eats
watch?v=3Au3nxn2OcM


Pre Workout:
2 Scoop Pre-workout

Wendler's 5/3/1

W2C21

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

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

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

BBB Set: - Bench
3 x 10 - 135lbs

Supersetted with:
Side Flyes
5 x 8 - 30lbs

Assistance Work:
Superset:
Behind OHP
3 x 12- - 65

DB Flyes:
3 x 16 - 35
----
Incline Curls
1 x 12 - 30
1 x 8 - 35
1 x 6 - 40lbs

Floor Press:
3 x 3 - 155lbs
--------
Standing Alt. DB Curl - Wide
2 x 8 -25lbs
1 x 5 - 30lbs

Dips:
3 x 12 - BW

---
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

W2C21

Deadlift
Warm Up:
Set 1: 5 reps - 135lbs
Set 2: 5 reps - 170lbs
Set 3: 5 reps - 200lbs

Work sets (static hold after last rep each set for a few seconds)
Set 1: 3 reps - 235lbs
Set 2: 3 reps - 270lbs
Set 3: 3 reps - 300lbs + 0= 3 total reps
Joker Sets
None To Day
Pyramid Down:
Set 4: 3 Reps - 300lbs +0 = 3 total reps
Set 5: 3 Reps - 300lbs+ 0= 3 total reps

Jogging in place - 60 second intervals

BBB Set: - Full ROM ATG Squats with pause at bottom
5 x 10 - 65lbs

DB Rows Supersetted
5 x 8- 80lbs

Assistance Work:
UH BB Rows: - Focus on being more bent
3 x 12 - 135lbs
Lunges
3 x 16 - 20lbs
----
BB Rows: Focus on being more bent
3 x 8 - 170lbs
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

[Credz]

Wendler's 5/3/1

C21W3:

Squats
Warm Up:
Set 1: 5 reps - 115lbs
Set 2: 5 reps - 135
Set 3: 5 reps - 160

Work Sets
Set 1: 5 reps - 205
Set 2: 3 reps - 225
Set 3: 1 reps - 250+ 0 -1rep total
Joker Sets

Pyramid Down:
Set 4: 3 reps- 225lbs + 0 reps - 3 total
Set 5: 5 reps - 225lbs + 0 - 3 total -

Back Off Squats: Full ROM
2 x 10 - 45
3 x 10 - 65

DB Rows Supersetted
80lbs x 8 reps - between each set
--------------

BBB Set: - Deadlift- Increase weight if I hit 10+ reps.
5 x 10 - 205
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 1- 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]

watch?v=VG_rkFr9ITg

Pre Workout:
2 Scoop Juggernaut HP


Wendler's 5/3/1

W3C21:

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

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

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

BBB Set: - Wide Grip Bench - Working on better form here
3 x 10 - 135lbs
2 x 10 - 145

Supersetted with:
Side Flyes
5 x 8 - 30bs

Assistance Work:
Superset:
Behind OHP
3 x 12- - 65

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

Floor Press:
3 x 5 - 155lbs
--------
Standing Alt. DB Curl - Wide
2 x 10-25lbs
1 x 6 - 30lbs

Dips:
3 x 12 - BW + 20lbs

---
20 minutes walking with 20lb vest

Supplements
Juggernaut HP
Whey Delite
Whey Isolate
Cyclo REM
Infinite Force
Green Tea Extract
Vitamin B Complex
D-Aspartic Acid
Fenugreek

[sparks]

still lliftin?

i got back into lifting heavy again - was doin the light weight / hi rep thing, but still kinda like the heavy weight / lower rep sets;

and i stopped using whey and soy for protein and changed to bcaa's; feel better / no bloating at all; have you tried these?

i had a bad disc a few years ago - only 35 - spent almost 2 months in a wheelchair -

been stretching ever since and got back into lifting a couple years after;

now i'm curling more than i did in high school! and still benching my weight for a final set;

now i'm working on gettin some traps -

[sparks]

credz - you still lift?