Juggy's first log...preparing for battle

[juggy54]

Ok well let me first start out saying that this will be my first log. I am going into my senior season of football, and i am going to push myself to the limit every day, since this will be my last rodeo. I have untill August 5th when 2-a-days start.

The workout:

My workouts have alot of OLY movements, deads, powercleans, hang-cleans, pushpress. Usually my routine looks like this:

Monday: Upper body Pressing (bench, OH press, shoulder work of some sort,)
Plyometrics.

Tuesday: Lower body/Oly (Deads, Hang-cleans, lunges, Power runner, SLDL)
Weighted abs.

Wednesday: No weights, just pulling the sled, flipping tractor tires, usually
trying to kill myself

Thursday: Same as Monday but all different movements (alot of dumbell work)

Friday: Lower body/upper back (Heavy squats, lat pulls, BB rows, powercleans
Weighted abs.

Stats:
Right now im 5' 10" 228lbs.(light for me) My lifts are 450 bench, 565 squat, and 335 hang-clean. I ran a 4.72 40yrd dash in January

Goals:
My goals are to get to 240lbs, and add 25lbs on my squat and 20lbs on my hang clean. I dont care about my bench, if it goes up, yay, if not, it wont hurt my feelings. Also, when putting on weight, speed usually suffers, so my goal is to not get slower while gaining weight.

Tomorrow is monday so i will hopefully have some stuff to post to my first log!

[juggy54]

Had a pretty good workout today, had to go a little later than normal because i am in the middle of moving. Anyways heres the rundown for today

Bench:
135 x 10 warmup
225 x 10
275 x 8
315 x 6
355 x 4
365 x 4
385 x 3

Seated Military DB press: 65lb x10, 75 x 10, 85 x 7

Db side raises ( with a little forward lean to hit the back part of the shoulder) 3 x 15 with 35lbs.

superset closegrip bench/skull crushers: 100lbs 2 x 10 on both, 120 lbs i got 10 presses and 4 skulls. (my tri's were a hurtin!)

tri rope pressdown 2 sets to failure 70lbs on the lat pulldown machine.

[matt1990]

Nice job bud, loving the layout of your routine and can't wait to see where your going to be at with in a few months, let alone down the road in a year!

IN!

matT~

[juggy54]

Well it is my first day since being done with finals....wow it feels nice. anyways i had a good day today felt pretty strong.

started with squats to warm up the knees....ive been dealing with patella tendonitis for a month or so....about to get over it but heavy squats are very painful. so basically im using squats to warm up the legs then using other movements.

squat: 135 x 15, 225 x 15, 275 x 6. the last one hurt a litle, but im slowly getting to where theres less and less pain.

hang cleans: 185 x 5 warmup, 225 x 3, 245 x 3, 275 x 3, 295 x 3, 315 x miss.

Went to deads right after, 225 x 5, 275 x 3, 315 x 3, 335 x 3, 365 x 3, 385 x 3. No belt, ive given the belt up to strengthen the core better.

Leg extension/Leg curl, 3 x 12 supersetting, using the stack

Calf raises 3 x 50 holding the 60lb dumbells.

I was wore out after this workout. Hopefully i can slowly increase my squat weights and stay pain free. Anyways ill post my cals and macros tonight.

[juggy54]

Today was good supposed to be sled day, but its been raining these past few days so it was too wet to drag the sled around. I was able to do some sprint work though. After that i hit the weight room.

Started off with ab circut, 25 crunches, 25 leg lifts, 25 russian twists with a 25lb plate. After one round of that i did a round of back exercises

bodyweight pullups, then to BB rows 185lbs, and one arm dumbell rows 105lbs.

after the round of back circut, i went and did the ab circut again, then back, then abs, so-on. I did this untill i went through each circut 4 times. It was killer, i thought for sure a couple times i was going to puke.

finished it off with some pinwheel DB curls(for the girls!) 2 x 10@60lbs, and got 8 on the last set*

*curls are a no-no in the weight room cuz coach is a hard-ass who believes energy used on curls is energy wasted lol....but i got to get my gunz pumped somehow :)

Im not real sure what got into me today, usually im not a big fan of circut training, but it was fun and change is good every now and then.


I weighed in at 230lbs today so all this eating is working!!

[matt1990]

You still have fairly strong squats even with that knee, be safe and give it time. Don't push your KNEE to hard or you may hinder the progress of your recovery.

Overall, your still strong as hell bud and you'll be back at er in no time! yeah!

matt~

[juggy54]

You still have fairly strong squats even with that knee, be safe and give it time. Don't push your KNEE to hard or you may hinder the progress of your recovery.

Overall, your still strong as hell bud and you'll be back at er in no time! yeah!

matt~

thanks bud. KTS!!!

[Test-Daddy]

IME Leg extensions can be worse for my knees that squatting. Not sure why, but they really cause some pain. I only do them once in a blue moon now.

Great work bro keep it up!

[juggy54]

felt real good today.

incline bench press 185x10, 225x10, 245x8, 265x6, 275x7 (went to failure)

shoulder lateral raises 50lb 3x10

db military press 75lbs 2x10, 1x11 (failure)

tricep superset closebench/skulls, 2 x 10, then one set of bench/skulls/bench

Did some weighted abs, 3x25 of situps with a 50lb dumbell.

that was it for this morning, i got a kickboxing class tonight ill post later to tell ya how that goes.

[juggy54]

kickboxing class was tough tonight, started with jump-rope went for three 3 minute rounds, then hit the bags for 3 one-minute rounds. After that worked on kickboxing stuff. I just got to make sure to get the calories down to gain weight while working out and with mma conditioning.

I made an awesom drink tonight

2 scoops complete whey bananna creme
peanut butter (idk how much, just a HEAPING tablespoon full)
about 2 tablespoon non-processed honey
ice
and i added milk untill it got milkshake consistency.

simple, but delicious lol

[juggy54]

hey guys well i wasnt so hot in the gym today.

I got sunburned pretty good this weekend, went fishing with pops all day.
I felt ok this morning, but when i started lifting i felt wore out after just a couple sets. Anyways heres what i did today:

bench:
135x10
225x10
275x8
315x5
335x5
355x5

incline dumbell 75x10

1 set of pullups and i was done.

anybody got some tips on healing sunburn faster?

[juggy54]

ok guys went to a new gym with a buddy to train. The owner of the gym is a professional powerlifter. (by pro i mean he goes to the pro meets and wins sometimes). He has some pretty impressive numbers, @ 181 class he benched 455, and squated 540. dont rememeber what he pulled

Anyways i really liked the guy and he pretty much personally trained us for nothing.

Heres what we did:

Deads: 135x10, 225x5, 315 6 sets of 3. We supersetted the last 6 sets of deads with neck machine.

After that we went to power clean 5x5 with 135lbs. He wanted us to foucs actually jumping off the ground high as possible on these

next up was a circut of db bent over flies with 20lbs, smith machine shrugs @ 135lbs with resistance bands, and db shrugs @ 85lbs. We did 3 rounds, started off at 15 reps, then 12, then 10 at each station.

My traps are going to hurt for awhile, the resistance bands with the smith machine were destroying my shit.

[juggy54]

today was cardio day, 10 min on the bike, 10 min on the elipitcal, 10 min back on the bike, 10 min on the treadmill, walking at highest incline.

after that did some light abs, no weighted abs.

I weighed in at 234lbs this morning so im definitely gaining.

[Big Sky Guy]

Looking good in here!

[juggy54]

thanks bud.

Today was a push day. Worked out with the PL/owner of the gym i went to yesterday.

Started off with bench press with resistance bands but the bands were pulling UP, verry strange feeling. anyways did:

225x10
275x8
315x5
365x3
405 3 sets of 3
495 3 sets of 1......on these the trainer was helping me, dont know how much, but it was HEAVY

Next was circut of shoulder presses on the machine, pulldowns, and tricep pressdowns. 4 rounds 8 reps at each station.

Then it was circut of shoulder lateral raises with 15lb db, side raises, and pullups. 4 rounds 15 reps each station

Lastly we did DB press one side at a time with 50lbs. 3x10

My weight is climbing and im feeling pretty strong, only 6lbs to go to get to my goal, maybe 245 is possible idk. I am just going to keep lifting hard and eating, just see what happens.

[juggy54]

well lifes been crazy for me lately, 2 grandmothers in bad shape, mother probably going to have surgury on her spine......i have been lifting but just havent got around to post.

Im up to 236lbs, feeling strong too. My knee is slowly getting better, overall im pretty happy. Well heres todays workout

squat:

135x10
225x10
315x 3 sets of 3 with resistance bands
365 3 sets of 3 with bands also.

SLDL:
3x10 185lbs

Then did some aux work on the leg press, calf machine, and hip machine.

I ordered knee sleeves from prowrist straps.com, i cant wait till they get in!

[juggy54]

alright guys had a bench-a-thon today.

135x10
225x3 w/ bands......about 70-90lbs resistance at lockout
275x3 reg. grip w/ bands
275x3 narrow grip w/ bands
275x3 wide grip w/bands
315x3 reg grip w/ bands
315x3 narrow grip w/bands
315x3 wide grip w/bands
365x3 reg grip no bands
365x3 reg grip no bands
405x2 reg grip no bands
415x1
425x1*........had to try it twice, first time it got too high on my chest and i lost speed. Second time got it without it sticking

After that did some tricep pressdowns, reverse skullcrushers with dumbbells, and bodyweight dips. 3x10 circut.

Then we went outside and i pushed my truck 3 times. About 45 yards, slight incline. 10 minutes on the cardio bike then was finished.

[juggy54]

Did sprints/agility drills this morning, feeling pretty fast. I will conisder it a great acomplishment if my 40yrd time doesnt suffer from being 10lbs heavier.

Oh yea my chest is very sore from yesterday. triceps dont feel awesome either but thats a good thing.:dinner:

[juggy54]

Ok had probably the shittiest workout today that i can remember. Woke up this moring with a migraine, tried to eat somthing but was just feeling to bad.
I knew i should of quit when 10 mins on the eliptical felt like torture.

anyways attempted some deads;

135x10
225x5
275x3
315x3
365x3
405x1....pretty easy
455xmiss.......couldnt budge this mofo. I think i was just not mentally focused because of my head feeling like it is cracking down the middle. Also, i think too much..my heads going "keep arms locked out, drive hips, lean back head up". I just need to practice more pulls, im still a newb at heavy deads.

went back down to 315 and repped it 8 times.

then did 3x10 SLDL with 135, 100lb dumbbell shrugs 3x10, and bent over flies 3x10. Im still feeling like crap,

[juggy54]

Today's workout went like this;

Squat:
135x10
225x8
315x5
365x3
405x3
455x3

after that i wrapped my knees and did 500lbs 3 sets of one. It was easy i could of hit a triple on the first set, my knee is pain free so its time to really squat. I think 600lbs is attainable by july 24, just crossing my fingers my knees keep feeling this good.

Deads:
135x5
225x5
315x3
365x3
405x1
455x1.....got it, struggled alot
455x miss.

The deadlift thing is really starting to piss me off. Most guys that can get my numbers on bench and squat can pull way more than 455. I dont know how to explain it. 405 comes up easy, but 455 feels so impossible. I havent deadlifted much and i have trouble not bending my elbows. It feels like im not pushing with my legs.

after that we went back down to 315 and did 3 sets of 5 with my feet on 100lbs plates.

then went outside and pushed my truck 3 times up the hill again. (i need to upgrade to a heavier truck!)

[juggy54]

Bench day today:

135x10
225 with chains 5x5
275x5
315x3
365x3
315x10
275x14 (failure)

then did DB OH press alternating arms with 50lbs 4x8

after that did rows on a hammer strength machine, Lat pulldowns and then went outside.

We added about 40 ft to each truck push up the hill. Pushed it 3 times.

[juggy54]

today was a great day......as of this morning i weigh 240lbs wooo hoo!

Today was squats and deads.

Box squats with chains:
135x10
225x8
315 3 sets of 3
365 3 sets of 3

then regular squats no chains

365x3
385x3
405x3

Deadlift with bands:
225x5
315 3 sets of 3
365 3 sets of 3

Deadlifts no bands
405x3

then went outside and flipped the tractor tire.