July 5th

After a couple of weeks of finishing up the 4 day split with instinctive training, I am ready to move on. I will be using my 5 day split and will apply the Juggernaut rep scheme to the main movements. They include, Front Squat, Db Chest Press, Stiff leg deads, and Seated Shoulder press with a bar. Very excited to see how I progress.

As far as competing, things have changed for the fall. For many reasons (personal and profressional), and not one of them is the fear of not being ready, it looks like I will push it till the spring. Even though I did eat freely on vacation, it was not too damaging, but I plan on getting down to a certain point and will make the decision. Either I will keep on going and do a local show or diet up and stay with in striking distance while keeping my strength up.

And that is the truth!

7/6

Back and calves:

Forgot how much I dig just doing back without deads. Dont get me wrong, deads are a staple, but doing just a day of rows is killa. The pump and focus were on today brought to you by Strike! Faster tempo just because I felt great. FYI, my legs are very sore from yesterdays training!

Pull ups: 5 sets to failure
T bar row: 3 warms, 205/8 215/8 160/17
Lat pulldown underhand: 2 warms, 120/11 130/9
Db bench row ss: 65x3
with Str arm pulldowns: 35x3
Calf work: 2 warms, seated singles 4 sets, 2 burn sets

Split cardio
25/25

7/8

Hammy workout:

Felt great to focus on the hammies alone. Although not challenging yet, the workout was great and I made up for the ease of the stiff legs. I am also using the Juggernaut reps scheme for the stiff or what some call romanian deads. The hardest part was on the last set holding on. I am not using straps.

RSLDL: 3 warms 190/10,10,10,10,15
Leg curl: 2 warms 55/8 57/6 drop set
Reverse bar lunge: 2 warms 135/6 155/8
Good mornings ss: 95 115 115
with Db Leg curl: 50 50 40
IN/Out thigh: 3 sets

Split cardio
20/20


7/9

Complete rest day!!

7/11

Quads and abs workout:

Second round of the JN on front squats. Nailed it!
All gains were made during the workout and it was a hot one with the temps raising here in the area. Very happy exceed the 10's on the last set of fronts. And always fun doing squats to finish up the routine.

Front squat: 3 warms, 175/5 195/5 215/10,10,12
Db Walking lunges: 2 warms, 80/6,6
Leg Ext ss: 75x3
with Leg press: 225 270 315
Wide stance squat: 165/8 185/8 205/13
Ab work: 3 ss

Split Cardio
20/20

7/13

Chest and tricep workout:

Moving along nicely and still not a challenge with the JN reps, but that will change soon, LOL. On a whole, the workout was great and with high energy. The focus is coming back and really digging the change back to this split.

Flat db press: 2 warms, 72/10,10,16
In bar press: 2 warms, 175/8 185/8 drop set
Chest dips: 3 set to failure
Flat db fly: 1 warms 52/8,9
Db Ext: 1 warms, 30/6 35/5 drop set
Tricep pressdown: 1 warm, 60/9 65/8 drop set

Split Cardio:

30/20

I am making a push to regain the leanness prior to my break. So that is why I am still doing the cardio!! But I will stop right before I reach the level of losing strength.

7-15

Shoulder and bicep workout:

Did what was called for plus!! Solid workout

Seated bar press: 3 warms, 135/10,10,15
Side lateral seated: 2 warms, 40/9 42/9 drop set
Rear delt raise ss: 25 30 30
with db shrug: 75 85 85
Barbell curl: 2 warms, 110/8,9 drop set
1 arm preacher curl: 30/10 25/12
Rope curl: 40/13 45/12

Split cardio
20/20


7/16

Complete rest day!


Looking forward to the third round to test out and set up the next wave with reps of 8's.

7/18

Back and calves workout:

Great workout and made some rep gains on the bw pullups. I was able to do 3 more total from last week. For me that is good! LOL I also changed the order a tad for the fact the forearms were sore so I did t bars towards then end. Higher volume with a faster tempo. On a roll......

Pullups: 5 sets to failure
Db bench row: 2 warms, 85/11 90/9 drop set
Lat pulldown under: 2 warms, 135/10 145/10
T bar row: 3 warms, 180/11 195/10
Str arm pulldown: 35/12 45/11,10
Calf work: 3 warms, singles x 3 set, 3 burn sets.

Split cardio
20/30

7/20

Hammy workout:

Test out day for the romanian stiff legs. Knowing I went light to start, I knew I would blast past the 10 reps with 235. The goal was 20, but I was able to nail out 30 reps. What a burn!!!! The idea is for every rep past the goal to add 5 pounds. Since I did 20 more, I will meet half way for the next round and add 50 pounds not 100 to the new max. LOL The rest of the workout was still solid but I was spent.

RSLDL: 3 warms, 225/2 235/30
Leg curl: 2 warms, 57/7,7 drop set
Rear bar lunges: 2 warms, 155/6 175/8
Wide leg press: 2 warms, 315/12 360/14
In/out thigh: 4 sets

Total Cardio: 50 min

7/22

Rest Day

7/23

Quads and abs workout:

Deload or off the numbers for the JN starts today. But I do push it on all other movements. For the front squat, I did go up to the test out weight from the last workout but just did 5 reps. Played around with the leg press and stuck with higher reps. In addition, did some quick burn out sets. Writing this the next day, and I am sore!!

Front squat: 3 warms, 175/5 195/5 2015/ 235/5
Step lunge: 2 warms, 80/6 85/6
Leg ext: 1 warms 75/12,14
Leg press: 2 warms, 315/15 360/15 3 burn sets
Ab work: 6 sets

20 min cardio

Decided to back off on the cardio and start the slow add of carbs. Its time!

7/28

Quads and abs workout:

New round of routines and onto the 8's for Juggernaut.
With the correct weights, this round will be more challenging and it sure was for starters!! The 5 sets of 8 reps with 215 was tough, but managed through. The first couple sets I didn't rest as long and then I did take the much needed rest to finish. The remaining workout was solid and happy with the results. Will make gains as I go!

Front squat: 4 warms ups, 215/8,8,8,8,8
Hack squat: 2 warms, 225/5 270/5,5 drop set
Leg ext: 1 warm, 85/10,12
Step ups: 1 warm, 60/8 65/8
Sissy squat: 2 x
Ab work: 5 sets

20 min cardio

7-30

Chest and triceps:

Great workout and did what was needed. Set a new baseline, and looking to make gains over the next couple rounds.

Flat db press: 3 warms, 75/8,8,8,8,12
Slight In bar press: 2 warms, 185/8 190/6 2 drop sets
In db fly: 1 warm, 50/11 52/10
Push ups: 2 sets to failure
Rope ext: 1 warm, 40/11,10 drop set
Tricep dips: 3 sets to failure

Outdoor sprints 10x

7-31

Complete rest day.


Tomorrow starts new meal plan to get back at it. Looking forward to some changes and allow the body make gains and get lean.

8/2

Shoulder and biceps workout:

Solid finish to the first round of the 8's. Being the next day while typing this, shoulder are sore. Which is rare for me. Faster tempo workout and got a great pump. Trying out a tad more volume with higher reps.

Seated bar press: 3 warms, 140/8,8,8,8,12
Bar shrug: 2 warms, 225/12 235/11
Front raise ss: 45 55 65 70
with side lateral: 25 x 4
Stand db press: 40/13 35/15
Alt db curl: 2 warms, 45/6 50/8
Cable curl: 1 warms, 55/11,10
Con curl: 30/13 25/15

25 min cardio


8/3

Quads and abs workout:

Sometimes the best workouts are when we least expect it. Train just after one meal and being on the third day of lower carbs, it was a mental challenge. Normally train later in the day but for clients, needed to change it up. The front squats that were called for today was the 2nd round of 8's. 240 for three sets of 8! Long story short, I powered through them. Very happy and the rest of the workout, was a quad buster with the higher rep drop sets. Nailed it.

Front squats: 4 warms, 200/3 225/3 240/8,8,8
Leg ext: 1 warms, 80/10 85/11 no rest drop set 60/15
Hack squat: 2 warms, 225/8 no rest drop set 135/15
Sumo bar squat: 2 warms, 175/12 no rest drop set 135/15
ab work: 6 sets

20 min cardio