4/5

Shoulder and Bicep workout:

Great start to this round and I applied the Juggernaut to the seated db press. I used a fairly light 1 rep max to start but the higher volume first part was tough!! Doing 5 sets or 10 reps really fatique the delts. A good thing. Another plus is that the bicep work is up since last time a did incline db curls. The forearm is still tender but much better. Tomorrow is a rest day and I need it!!! Been a week since I took off. And its looks like I will schedule a couple more days off over the next week to cathch up. Overall very happy.

Db shoulder press: 2 warms, 60/10,10,10,10,10
Front raise barbell: 2 warms, 75/8,10
Side lateral descent sets: 35 25 15 x 3
Db shrug: 1 warms, 95/10 100/11 burn set
In db curls: 2 warms, 40/6 42/6,7
Cable curl: 1 warms 55/10 60/10
Con curl: 30/10 25/14
Ab work: 3 ss

28 min cardio

Little catch up time!

4/8
Chest and triceps. Made gains from the first round and had a solid workout
Busy day with having a date with my daughter at her school's father/daughet dance!!!
Had a great time, and we had ice cream afterwards. Great moment.

4/9
Complete rest day!
Went to an even up in North Jersey, and gave a posing class at Strong and Shapely gym.


4/10

Back and hammie workout:

Wrecked both body parts and felt great!!!! All lifts were up and pump was on. I actually did more then I wanted to as far as weight goes.
This is the longer workout for me, but I could have kept going.

Lat pulldown underhand: 3 warms, 142/8 152/8 157/8 burn out set
T bar rows: 2 warm, 180/5 205/5 210/6 160/15
Rope Pulldown: 1 warm, 115/10,9,10
Deads: 2 warms, 250/5 270/10,10,12
Db leg curl: 1 warm, 55/9 57/8,8
Leg curl: 35/10 40/10

18 min cardio

I weighed in Friday morning at 156!

4/12

Quads and calves workout:

Test out round for the squating on the Jugger method and I guess it went well.
The final set was to max out on reps at 75 percent of 1 rep max. Even though the 1 rep max is 10percent lower. Little tired due to the sinus headache from this weather, but dealt with it. Reversed two of the movements since I was gassed after the heaving walking lunges. All in all, this was a growth workout!!!


Squat: 3 warms, 200/5 240/3 280/1 300/10
Walking db lunge: 2 warms, 85/6 90/6
Leg ext: 2 warms, 90/10,9
Hack squat: 2 warms, 205/8 225/8 brun out set
Calf work singles: 6 set
Ab work: 3 ss

18 min cardio

4/17

Quads and calves workout:

Early morning workout due to lots of stuff to do, yard work begins!
But it was cool since it was a deload workout. The hardest part of the deloads are holding back. But it has a purpose. I did use lighter weight and rep some movements out. Didn't even log what the weights were. Energy was good and the training was effective.

Leg Ext: 4 sets
Squat: 6 sets
Hack squat: 4 sets
Db lunge: 4 sets
Calf work: 5 sets
Ab work: 4 ss

18 min cardio

4/19 and 20

Nothing to exciting to report as I finished the deload round with back/hams and delt/biceps. Both workout were lighter, hence deload, but I found myself moving faster. The recovery time wasn't needed, but the faster tempo lead to an increase intensity. All good and still performed the same number of sets.

Finished both workouts with the appropriate cardio and tomorrow will be a complete rest day.

Looking forward to doing the next wave of 8's on the Juggernaut, and all but three movements are going up. Interesting format but its a great way to stay focused on the big lifts during a contest prep.

Happy with the progress so far.