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.
Back on the 5 day split and off to a great start. Like I mentioned earlier, I am doing the JN rep scheme, and for quads using the front squat. It was a challenge by the end, but handled it well. I think the number I started with is on point and will find out test out time in a couple of rounds. Entire workout brought a solid pump. Felt great and focused.
Front squat: 4 warms, 190/10,10,10,10,10 Walk db lunge: 2 warms, 75/6,6 Leg ext ss: 70 70 70 with Leg press: 180 225 270 BW squat: 1 warm, 16 reps Low ab work: 6 sets
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
The week continue to be solid on the new split. Doing the JN 10's was not to difficult today and looking forward to breaking new numbers next round. Great combo of movements and was feeling full and tight. The body weight is slowly coming back from the vacation, but I am in no hurry. I have my goals and they will be laid out in a couple of weeks. For now, its getting strong and staying relatively lean.
Flat db bench: 2 warms, 65/10,10,10,10,15 In bench press: 2 warms 175/8 185/6 drop set Chest dips: 3 sets to fail Flat fly: 1 warm 50/10,11 Ly db ext: 1 warm, 30/6 35/4 drop set Tricep press: 1 warm 60/9,8 1 arm underhand press: 15/12,12 Ab work: 6 sets
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
Really nice finish to the first round of the 5 day split using the JN. Great energy and felt strong through out. Looking forward to round two and see how I progress. Again, the weight was not too challenging but was is nice about this routine, is that is will correct itself after the first wave.
Seated bar delt press: 2 warms, 120/10,10,10,10,15 Seated side lateral: 2 warms, 40/8,10,10 Rear delt raise ss: 20 25 30 30 with Db shrugs: 65 75 75 75 Barbell curl: 2 warms, 105/8,8 drop set 1 arm preacher: 25x3 Rope curl: 35/15 40/15
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
Straight up gains on this one, and the pump was fantastic. The combo of Strike and All Out is killa. Ask me if you like to know! Happy with the pull ups progression, as they were avoided for some time do to my elbow issues, but no more.
Pull ups: 5 sets to failure T bar rows: 3 warms, 210/8 220/8 165/16 Lat pulldown under: 2 warms, 122/11 132/9 Db bench row ss: 70 70 70 with Str pulldowns: 35x10 Seated calf work: 3 warms, 3 singles set, 2 burns
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.
More of the same, solid training and gains. Looking forward to finishing this round so the JN reps can adjust accordingly. As noted below by doing 215 for 18 reps and that was not to all out failure. Test out will begin Sunday for all the main lifts.
RSLDL: 3 warms, 175/5 195/5 215/10,10,18 Leg curl: 2 warms, 55/8 60/7 drop set Reverse bar lung: 2 warms, 145/6 165/8 Wide leg press: 2 warms, 315/12 340/12 In/out thigh: 4 sets
Reverse Bar Lunge? Is that when you do a lunge - but do it to the back instead of the front?
That is right!. The focus is stepping backwards and lowering down slowly, almost like catching yuorself. Then, with the front leg drive up and forward.
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.
Well rested and was looking forward to this workout. It was test out time for the front squats on the 10 reps. The goal was 235 for 10 but was able to nail out 13, almost 14 but dropped the weight. The rest of the workout had plenty of energy and could have kept on going. And for kicks threw in some jump squats with dbs!! Well fueled!
Front squat: 3 warms, 160/5 190/3 225/1 235/13 Step db lunge: 2 warms, 75/6,8 Leg ext: 2 warms, 85/13,12 Leg press: 2 warms, 360/15 Jump db squats: 20, 30, 35 Ab work: 5 sets
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.
Test out for the flat db press on the 10 reps. The goal was using 80's for 10 and I was able get 15 good ones. Its to be expected to surpass the goal for the first round. So, next time I plug in the max weight for the db press, I will add 12.5 to the 105 total. Onward and upward!! LOL All in all a solid workout with nice energy throughout.
Flat db press: 3 warms, 75/2 80/15 In bar press: 2 warms, 175/8 190/7 drop set Chest dips: 3 sets to failure Flat db fly: 1 warm, 55/9 50/10 Ly db ext: 1 warms, 30/6 35/6 drop set Tricep pressdown: 2 warms, 65/9,8 Ab work: 6 sets
Changing my cardio scheme, will only list total time from now on; Cardio: 55min
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
Great training with a faster tempo after the test out of the seated shoulder press. Also made some nice gains on the seated side laterals. For the biceps, mixed the order up for the fun of it. Will be adding 12 pounds to the next round of 8's for the press.
Seated bar press: 3 warms, 140/2 150/15 Seated side lateral: 2 warms, 40/9 45/7 drop set Rear delt raise: 30x3 ss with Db shrug: 80 85 75 1 arm preacher curl: 25 30 35/10 Barbell curl: 1 warm, 85/9,10 drop set Rope curl: 45/12,10 Ab work: 5 sets
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!
The last few workout have been deload for the lead off movements. So what that means, not going all out. The reminder though of the workouts, still are balls out, and at times mixed up the order of the round. I have one more deload workout tomorrow and then its on to the adjusted reps of the Juggernaut and doing reps of 8. All increases were made so this round will be more of a challenge. Diet and cardio has been on point. Cut the cardio back and added some carbs. Bodyweight is stable and my energy is high. Looking forward to see how the next month progresses.
so how do you know to cut back cardio and add carbs to maintain current weight
For the cardio, I was doing a contest prep pace. So I know cutting it in half was needed or I would continue to lose bodyfat.
For the carbs, its a process of just adding them slowly back in each week and re evauluating. It does depend on the goal and how much weight you will allow yourself. So its independent. For myself, I want to stay within a range and not get heavier fat wise. I am competing for sure next spring and will be in striking distance post holiday.
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
Great workout and start to this round. A little more volume than usual but the fast tempo kept the workout in check.
Lat pulldown palms in: 3 warms, 140/10150/10,10 Bent over row: 2 warms, 215/6 235/6,8 180/15 Close pulldown ss: 105 120 130 with Pullover: 50 x3 Bent over row db: 1 warms, 75/11,10 Calf raise: 2 warms, Donkey raises 90x3, 2 drop sets
25 min cardio.
Moving forward, I let my body reset and relax this past Thurs eve. And what that means is simply went of the diet plan. I will continue for the next two days, and put the new plan into place Monday morning. With the time I have, I can experiment a little bit. The goal is to stay leaner but still anabolic. More details to come but I will be doing what I call a carb wave or heavy rotation. Proteins and fats will be constant.
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.
Energized today to the fullest even though its another hot one here in the NE. For those who dont know, I do train out of my garage converted into a studio. Point being, it can get hot. For the workout, nice start with the secondary movments and will move forward on them. The stiffs were adjusted from the test out set of 10's and this round felt about right.
SLRDL: 4 warms, 240/8,8,8,8,12 Stand single leg curl: 2 warms, 35/10,10 Db Split Squat: 1 warms, 45/8,10 Good mornings ss: 95 105x2 with leg curl: 40 x3 Ab work: 3 ss
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
Fantastic workout today and the extra carbs sure did help!! Pump was really quick and held it most of the workout. Gains across the board so pleased. The one downer was straining my right calf muscle on my second working set. I literally felt a pop and then pain. I stopped and went right for the ice. Nothing too serious as these things happen.
Lat pulldown palms in: 3 warms, 150/10 160/9 Bent over row: 3 warms, 240/6,7 185/16 Close pulldown ss: 120 130 135 with Pullover: 55x3 Db bent over row: 65/13,14,12 Calf works: a few sets then muscle strain