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08-01-2010, 07:10 PM #1
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14 Day Blast - 21Juggernaut - Vids Inside
What's up guys, I've been a member here for a few weeks now - never posted anything just kind hang out and read as much as I can. Lots of great information on here.
My plan is to do a 14 day blast before I leave for camping on Aug. 14. I'll be following a carb cycle - 2 low days, 2 med days, 1 high day and repeat. I plan on posting some highlights from each workout on youtube and linking to them here. Any critiques from the vets and those serious bodybuilders is much appreciated.
8/1/10 - Chest
Incline Bench Press
225 x 20 - Video Attached
315 x 11 force 12 - Video Attached
315 x 5 (dropset) 225x 8
315 x 5 (dropset) 225 x 5
Incline DB Fly
50 x 12
70 x 9
70 x 8
70 x 8
Incline DB Press
Super set with set 3 from Incline DB Fly 70 x F
Super set with set 4 from Incline DB Fly 70 x F
Bench Press
225 x 15
275 x 10
225 x 10
Pec Dec
light x 15
heavy x 10
heavy x 10
heavy x 8
Cable Cross Over
medium x 12
Some of the vets if I need more work let me know please. I'm still getting back into this whole weights thing. I've been off and on for the last 16 weeks no real gains, prior to the last 16 weeks I lifted for 4 years on and off for HS football
Delts On Monday, will post results then.
Vids from this workout:
315 x 11 Reps Force 12
https://www.youtube.com/watch?v=V5vpElptLa8
225 x 20
https://www.youtube.com/watch?v=oGntOBKRgGc
Sorry I can't figure out how to embed
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08-02-2010, 12:09 AM #2
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08-02-2010, 12:22 AM #3
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08-02-2010, 08:43 PM #4
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what up bro, thanks for stopping by and keepin me motivated. I'm about 260 now not sure what bf% is but I know i need to cut lol, and i'm 6 foot tall. I'd like to cut to like 230 and be single digit bf but I know it's gonna take some work and planning. Any advice on that is much appreciated bro, from your avatar you seem to have the diet stuff down.
Hitting delts tonight hope to get a vid up if my fucking gay ass partner doesn't flake
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08-02-2010, 08:46 PM #5
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Thanks a lot big dawg, I don't think i'll pack on much in 14 days lol but I'll be taking a week or 2 off after that 14th day so I hope it lays the stage for some serious growth when I get back home. I'd love to cut down after this though to be honest, moving the weight is nice but that fun only last about an hour then I'm right back to my everyday life. It'd be awesome to look like a BBer for once like you do bro.
Any advice from vets like you is always appreciated.
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08-02-2010, 09:54 PM #6
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08-03-2010, 12:35 AM #7
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Delt Day 8/2/10
Yo big shot out to NukNuk - your a fucking house dude. I read your post and not to be gay or anything but I check your progress pics and then go train cuz you remind me you don't have to be Jay Cutler to be swole, we all have potential. Much respect to you bro. Keep up the good shit bro, us smaller cats are watching and learning for sure.
Alright bros,
Highlights from today's delt workout! Side note, today was a POS workout low carb day 2nd in a row at only 125 grams carbs. Felt flat as shit and on my heavy set I lost like about half my reps (ex. i normally get 275 for 10 on military and today i sucked ass to only get 5) Didn't even try for 315. Not sure if this has to do with all the incline work I did yesterday b/c my chest was kinda sore but tris felt fine so I guess I have no excuse. I usually never do cardio but for the last 6 days I been hitting it hard at 6am on an empty stomatch for 25 min.
Also ran into some friends and let them fuck up the rest of the workout by talking too much with them. Ended up staying in for like 2 hours just to get less than 20 sets.
Here are the workout and videos:
Front military:
225 x 18
275 x 5 (force 3) / ds 225 x 4 / ds 225 x 2
225 x 15
Side laterals
40 x 10
50 x 8
60 x 8
70 x 4 / ds 50 x 7
Seated Laterals
45 x 8
45 x 8
Standing 1 arm laterals
40 x 10 Each
Machine press
3 plates x 12
3 plates x 11
3 plates x 9
3 plates x 10
Alt db curl
40 x 10
50 x 8
60 x 8
vids:
225 x 18
https://www.youtube.com/watch?v=Y3D7miwShfc
275 with some dropsets
https://www.youtube.com/watch?v=ul4s2moMFuA
Taking tomorrow off to be a snatch lol - vets feel free to weigh in on what might be fucking up my delt day, i'm still learning this whole bodybuilding thing so I'm hoping its the carb cycle and this is normal or maybe the training chest so close to delts but if something else please let me know.
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08-03-2010, 09:01 AM #8
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08-03-2010, 07:59 PM #9
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Thanks big dog, I guess if my bf% was lower I'd feel like I looked like one. I got my fingers crossed on this carb cycle thing though bro, hopefully it brings me were I want to be.
So I've been doing some reading and I think I'm running the chest workout out too close to my delts especially with all these sets and low cards and such slowing my recovery. Gonna add 2 days between so we will see if that helps. I have arms tomorrow, thinking of doing some hit cardio tonight but honestly i feel like shit - got a headache but it's really light though so i think it will pass.
Supplements:
BCAA
Jack3d
Whey Protein (lots of this shit)
Just bought a no2 supplement.
So tomorrow is a high carb day, and I'm really excited i'm impressed with my CG Bench so I'll tape that for sure and post it here.
Thanks for all the motivation bros!
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08-05-2010, 12:53 AM #10
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Alright guys here is the arm workout
CG Bench
225x20
225x15
315x10
315x6 + 225x7
315x5 + 225x7
135x20
185x10
205x10
French press
110x10x7sets
Cable Press Downs
200 Stack x 10 x 6
BB Curls
115 x 10
135 x8
135 x8
115 x 8
95 x8
95 x8
1arm preacher machine
60 x 8 each x 3 sets
Highlight Vid CG 312 x10:
[media]https://www.youtube.com/watch?v=l8ACU6rB584[/media]
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08-21-2010, 06:02 PM #11
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08-21-2010, 07:48 PM #12
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08-25-2010, 08:37 AM #13
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Id like to see that too! Damn man, you weigh as much as I do and are 3 inches taller, but your as strong as I am on some lifts and stronger on others! You are definately built like a bodybuilder, but if you want to get lean your going to have to have way more low carb days and sacrifice some strength.
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09-02-2010, 10:40 PM #14
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my bad big dawg, haven't been on in a while but I started hitting it again monday, been off all my supps for just about a month now so I'm really feeling it. I'm gonna post a leg workout really soon b/c that is the only exercise i thing that hasn't gone down much. everything else is piss poor
thanks for the support though bro, i'll be back to normal soon.
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09-02-2010, 10:41 PM #15
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09-02-2010, 10:44 PM #16
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yea i feel you big dawg, from your avatar pic, i'm no were near your size but i hope to be one day. i really messed up during the vacation nothing but hotdogs burgers and tortillas and a ton of In and Out burger and krispykreams I started again monday though, I'll get that leg video up soon for sure.
any advice you have for me bro feel free to pm or add here or any thread of mine, i'm more than willing to learn.
thanks bro.
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09-02-2010, 11:28 PM #17
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09-02-2010, 11:33 PM #18
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09-02-2010, 11:39 PM #19
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09-02-2010, 11:44 PM #20
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So far that's what I hear big guy, everyone says there is a time and place for fat, when growing gaining some fat is ok. I've just been husky all my life so it kinda sucks to think of staying that way.
I bought some otc fat burners and i am starting to nail down a diet, I'll be cutting in october with supps for the first time, hope i like what i see when its all said and done.
thanks man for the info, ur a motivation for sure.
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09-02-2010, 11:52 PM #21
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Completely understand- I grew up a fat kid and I know my bodytype- easy to gain muscle but easy to gain bodyfat along with it.
Dieting is a science- it is all about the cardio(which sucks-it does) and the eating(diet). Remember the supps are icing on the cake- but only if you have the other two nailed down. It is very possible- and be patient.
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09-03-2010, 12:22 AM #22
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Right on big guy, great advice that I will take heed of especially "be patient". Supps from bb.com should be here tomorrow, I'm basically reading every pre-contest diet I can find from guys that look like I want to and trying to find something I can follow. no doubt though, you're 100% right supps are just icing.
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03-19-2011, 09:57 PM #23
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New Vid
Here is a vid from today's workout. I don't have any buddies at the gym that wanna record vids for me lol so i wasn't able to get a full workout on cam. This vid is my last set of incline presses.
Rest of the workout:
Incline Bench press
225 x 20
315 x 6 (stopped short because fucking hand placement was bad)
315 x 9
315 x 8
315 x 8
405 x 3 (first was all me spotter says i got the 2nd too but idk. needed him on the 3rd)
Incline DB press
110 x 10
110 x 10
110 x 10
Incline Fly
50 x 10
70 x 9
70 x 9
70 x 8
Machine Fly
200 x 8
200 x 8
200 x 8
cable fly
3 sets of bullshittin idk what i was using because I was talking so much d to a friend at the time.
[media]https://www.youtube.com/watch?v=R75iPmCpqCg[/media]Last edited by 21juggernaut; 03-19-2011 at 10:00 PM.
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03-21-2011, 10:22 AM #24
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Nice work brother
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03-22-2011, 11:43 PM #25
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03-23-2011, 09:13 AM #26
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Looks like your doing pretty good, id say all you have to do is worry about duration now, the longer you keep with it consistantly the better you will do. Try different things for cardio and findut whats best for you, I hate to run, so I use the bike, if you dont like either of those try the stepper or maybe just a brisk walk with incline on it. Good luck with everything
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03-23-2011, 09:07 PM #27
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03-23-2011, 11:28 PM #28
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03-24-2011, 02:40 PM #29
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Am empty stomach
Incline walking or stair master
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03-24-2011, 11:40 PM #30
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03-24-2011, 11:42 PM #31
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06-02-2011, 12:51 AM #32
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Close Grip Bench Vid from today's workout
This was the last set of that exercise and i let my buddies talk me into pushing myself a bit. Forms a little off but here it is.
[media]https://www.youtube.com/watch?v=kpkF6FAhquU[/media]
Here is the rest of the workout:
CG Bench
225x20
315x12
365x8 Dropset 315x4
365x8 forced reps 2
410x2 forced rep 1
Pressdowns SUPERSET with db extensions
full stack for as many as i could x 4 sets
db extensions 40lb to 50lb no less than 8 reps x 4 sets
Weighted Dips
2 45lb weights x 10 reps x 3 sets
DB Alt Curls x 8 x 4
ez bar curs x 10 x 2Last edited by 21juggernaut; 06-02-2011 at 12:56 AM.
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06-14-2011, 11:14 PM #33
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I swear i got 9 with 315 on the first set. This is my second week carb cycling but I kinda feel my strength decreasing already. this is my low day doing high/low/high/low/high/low/low - carb cycling.
Here it is military 315 for 6 reps 3rd set
[media]https://www.youtube.com/watch?v=CIjFldtoUu0[/media]
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06-16-2011, 11:23 AM #34
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06-16-2011, 11:38 AM #35
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06-17-2011, 12:20 AM #36
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06-17-2011, 12:23 AM #37
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06-20-2011, 05:47 PM #38
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06-20-2011, 06:02 PM #39
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06-22-2011, 12:58 AM #40
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06-22-2011, 01:00 AM #41
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Hey bro, long time no hear from. hope all is well. I hear you on the MP bro, part of it is imagining you can do it though big dawg. Trust me i was stuck on 185, 225 for a long time and one day i just said fuck it throw another quarter on that 225 and next thing i know it's 315. I feel the same way you do about 315 but with 405, would love to beast that shit but u know it'll come in time i guess.
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