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View Full Version : Crushing weights, pounding shakes, devouring food...bulking up this beanpole



dajuggernaut
03-10-2008, 03:57 PM
"Excuses only get you so far in life, you can make excuses for everything, oh this hurts oh that hurts, but it'll only get you so far. It won't get you anywhere with me. I've been having some premonitions, visions almost. I'll be laying down in bed and I just can't stop getting the idea of me winning out of my head. I can see it, I can visualize it, I can see it, I can feel it, I can taste it, I can touch it. So for me it's almost already happened, so it's kind of a good feeling, but it puts that much more pressure on me because if I don't get that light at the end of the tunnel I'll be pretty mad at myself." Derek Poundstone

dajuggernaut
03-10-2008, 04:11 PM
Upper

DB Incline Press 4x8
Seated Cable Rows 4x8
DB Military Press 4x8
Lat Pulldowns 4x8
Post/Side/Front Delt and Trap Work

Weights and stamina were down after a few weeks out of the gym because of a pretty bad infection.

dajuggernaut
03-11-2008, 04:58 PM
Lower

Calf Work
Box Squats 4x4
Deadlifts 2x2, 2x4
Leg Press 1x20, 3x10
GHR 2x12

Felt frail and weak but good to be back in the gym.

dajuggernaut
03-13-2008, 01:53 PM
Upper

Standing BB Military Press 4x8
Seated Cable Rows 4x8
DB Incline Press 4x12
Lat Pulldowns 4x12
Dips 2x8

Went to the urologist today. What doctors thought could have been the reason why i've been sick every 3-4 weeks since october is not the case, i don't have prostatitis so we are still trying to figure this out. I'm going to see an infectious diseases specialist soon and hopefully that will lead to something. All my blood tests/cultures, mono spot check, urine analysis, ct scan, everything is okay. So the mystery continues but the fact remains i've lost a lot of muscle/strength since october and i'm struggling with weights that i used to warm up with. Life goes on...

dajuggernaut
03-14-2008, 08:05 PM
Great quote about Marunde the manbeast:

"When Marunde was planning his workout for July 25, odds are that Callie had something on the stove or in the oven. His daily training table called for, among other things, 20 egg whites, a vat of oatmeal, a gallon of raw milk, family-sized servings of fresh-killed game like moose or pheasant or two or three pounds of grass-fed beef, a pound of wild salmon or halibut, cans of tuna, half a jar of peanut butter and well, space just doesn't permit the list of vitamins, amino acids and other supplements."

Killa Kurt
03-15-2008, 08:50 PM
I didn't know you started a new journal.

dajuggernaut
03-16-2008, 09:33 AM
I didn't know you started a new journal.

Yes sir stay tuned if i can get my health up to speed big things are going to be happening here.

dajuggernaut
03-16-2008, 02:59 PM
Upper

Flat BB Press 1x4,1x3,1x1,1x1
Seated Cable Rows 4x12
DB Military Press 4x10
Lat Pulldowns 4x10
Skullcrushers 3x12, 1x20
Shrugs 3x20

Felt good today, weights are still down but energy/stamina is up.

dajuggernaut
03-18-2008, 04:36 PM
Lower

Calf Work
ATG Front Squats 2x8
ATG Back Squats 2x8
Deadlifts 2x20
Leg Press 1x30
GHR 1x10

High reps for legs are tough but good to mix things up. Absolutely no energy today, I'M STILL SICK UGHHH.

dajuggernaut
03-20-2008, 05:41 PM
Upper

BB Flat Bench 3x8
Bentover Rows 2x8
Seated Cable Rows 1x15
BB Military Press 2x8, 1x4
Lat Pulldowns 2x10, 1x20
Tricep/Delt/Trap Work

Wanted to mix it up by trying bentover rows, they really aren't that great.

Killa Kurt
03-20-2008, 06:12 PM
Oh you still workout?

dajuggernaut
03-20-2008, 08:59 PM
Oh you still workout?

Aha yea when i can fit in not being sick into my schedule aha.

dajuggernaut
03-22-2008, 05:15 PM
Lower

Calf Work
Back Squats 2x
Front Squats 2x
Deadlifts 5x5
Cleans 2x
BB Lunges 2x8
GHR 2x
Ab Work

Strength is still down but felt good today, none of that beat up CNS bs.

dajuggernaut
03-23-2008, 06:48 PM
Upper

BB Incline Bench 1x4, 2x2
Seated Cable Rows 4x10
Seated DB OHP 4x10
Lat Pulldowns 4x10
Tricep/Delt/Trap Work

Felt good today, numbers are coming back. High rep training is going well too.

Killa Kurt
03-23-2008, 07:11 PM
You back/front squat, dead, and clean all on the same day?

dajuggernaut
03-23-2008, 07:55 PM
You back/front squat, dead, and clean all on the same day?

Haaa yea it was kind of ******ed but I wanted to experiment with different things to see how they felt. As of now I still don't have a set routine/rep range/exercise selection so I'm still messing around to see what I like.

dajuggernaut
03-26-2008, 06:19 PM
Upper

Seated BB Military Press Worked up to 1 ME rep followed by 15 rep burnout
Seated Cable Rows 4x10
Incline DB Bench 4x10
Lat Pulldowns 4x10
Trap/Tricep/Delt Work

GREAT workout, plenty of energy and strength.

dajuggernaut
03-27-2008, 05:35 PM
Lower

Calf Work
Squats
Deadlifts

Bull**** workout, decreased effort nothing really special.

Killa Kurt
03-27-2008, 07:04 PM
Lower

Calf Work
Squats
Deadlifts

Bull**** workout, decreased effort nothing really special.

No reps, or set ranges?

dajuggernaut
03-27-2008, 11:04 PM
No reps, or set ranges?

Yea it was a piece of **** workout, no energy, so i just dicked around with light weights. My squat numbers are waaayyy down and i think it's a combination of me getting weaker and going a lot deeper than before.

dajuggernaut
03-29-2008, 01:03 PM
Lower

Squats 2x10, 7x2
BB Lunges 2x10/leg
Hyperextensions 2x10
Ab/Calf Work

Squatted very deep today and I liked it a lot. Worked on form/balance as well. I'm gonna write this down so I don't forget:

1. Get bar snug and secure on perfect spot on top of traps, slightly lift elbows so delts support bar as well.

2. Feel solid, step out, stand tall, adjust feet to perfect stance.

3. Widen grip to collars and keep elbows lifted so delts support bar.

4. Look at top of mirror (spot above head level).

5. Big breath, descend, keep everything tight, down to hole.

6. Drive hard with hips/glutes, keep head up, stay tight, and push the bar up.

Killa Kurt
03-29-2008, 03:24 PM
7. Squat More!

dajuggernaut
03-30-2008, 11:10 AM
7. Squat More!

ATG/Parallel/Three-quarter Front squats, Back squats, Box squats, Zercher squats ALL DAY EVERY DAY SON!!! haa

dajuggernaut
03-30-2008, 09:38 PM
Upper

Incline BB Bench 2x2, 1x20
Seated Cable Rows 4x10
DB Military Press 4x10
Lat Pulldowns 4x10
Tricep/Delt/Trap Work

dajuggernaut
04-01-2008, 05:48 PM
Lower

Back Squats 4x5
BB Lunges 2x8
SLDL 2x8
Decline Situps 2x10
Hyperextensions 2x10
Calf Work

Squats felt great again, speed out of the hole is improving. The rest of the workout went fast, kept things light, short rests between sets.

Killa Kurt
04-01-2008, 06:00 PM
How come we don't see how much weight you're putting on the barbell?

dajuggernaut
04-01-2008, 06:15 PM
How come we don't see how much weight you're putting on the barbell?

Lol because the weights I'm putting up aren't that impressive...don't hate me haa. But in all honesty, I prob won't post weights until I feel like i'm back into the groove of things. I want to film my squats eventually and put that up for you guys to critique my form etc.

dajuggernaut
04-06-2008, 02:18 PM
4/5 Upper

Seated BB Military Press 2x8
Seated Cable Rows 2x10
Incline DB Bench 2x10
Lat Pulldowns 2x10
Tricep/Delt/Trap Work

Did all that in about 25 minutes because I was in a rush, very intense workout, my CNS was shot.

dajuggernaut
04-06-2008, 09:11 PM
Lower

Back Squats 2x5, 1x3, 1x10
BB Lunges 1x5/leg
SLDL 2x10
Ab/Lower Back/Calf Work

Very low volume today, sort of deloading but not really going to commit to it for an entire week, just listening to my body.

jbrin0tk
04-06-2008, 09:36 PM
How are you liking the lunges, man?

dajuggernaut
04-06-2008, 09:40 PM
How are you liking the lunges, man?

BB lunges are great, nothing that i've messed around with hits my glutes harder

jbrin0tk
04-06-2008, 09:42 PM
that's awesome. How low are you going with them? It was always a bitch trying to go knee completely to the floor for me because of long legs, and I know you have a similar situation.

dajuggernaut
04-06-2008, 09:53 PM
that's awesome. How low are you going with them? It was always a bitch trying to go knee completely to the floor for me because of long legs, and I know you have a similar situation.

Knee to floor always, varying the length of stride, sometimes short to hit quads more and sometimes long to hit glutes/hams more. They really beat you up and imo are harder than db lunges. I might try the ones where you put your back leg up on a bench eventually.

jbrin0tk
04-06-2008, 09:57 PM
Cool, man. I might give the BB lunges a try. Like I said, I've only done the DB variation of them. I remember they kicked my ass, though haha!

dajuggernaut
04-08-2008, 05:25 PM
Upper

Incline BB Bench 165 2x10 Easy
Seated Cable Rows 160 2x10 Easy
Seated DB Military 60's 2x10 A little slow
Lat Pulldowns 150 2x12 Easy
Skullcrushers 85 2x10 Easy
Pushdowns 140 2x10 Tough
Seated DB Back/Lateral/Front Raises Superset 20's 2x10/each movement Crazy burn
Behind the Back BB Shrugs 135 2x10 Easy

Great workout today, I'm liking high reps. Full ROM on everything. I hate writing down weights, sets, and reps, it takes forever.

Killa Kurt
04-08-2008, 05:30 PM
Looks familiar.

dajuggernaut
04-08-2008, 05:33 PM
Looks familiar.

The combination of incline/overhead pressing and rows/pulldowns is probably the best shoulder workout i've ever done. Combine that with accessory work for tri's and delts and i don't think there's any better workout to bring up pressing. Thanks for all your advice bro!

dajuggernaut
04-08-2008, 05:56 PM
I was pretty stoked about this so I'm going to write it here. I met a guy at the gym today who is on the football team with a friend of mine. He is a freshman and is easily the strongest guy on the whole team. I told him that I saw a vid of him on defranco's site box squatting some crazy weight and he was siked that I even knew of defranco's. Anyway, you should have seen how this guy was throwing around weights. After talking to him a bit I asked him if he would be down to meet up with me some time to help me with my bench/squat/deadlift technique because I can use all the help I can get on them. He was a really chill guy and said definitely. Quote of the day is probably when I asked him why defranco/westside has them do bicep curls on upper body/bench days and if it helped your pressing at all (sounds stupid, but I dunno, like isometrically lowering the bar, or antagonists or whatever, who knows). His answer was, "Naw dog, they're just so you feel good about yourself ha." It all makes sense now ha.

dajuggernaut
04-10-2008, 05:18 PM
Lower

Squats 1x3, 1x4, 1x5, 1x15
Deadlifts 2x10, 1x8
BB Lunges 2x10/leg
Calf/Ab/Lower Back Work

dajuggernaut
04-12-2008, 04:59 PM
Upper

Incline BB Bench 3x6
Lat Pulldowns 2x10
DB Military Press 2x10
T-Bar Rows 2x10
Weighted Dips 2x8
Chinups 2x10
Back/Side/Front Delt Giant Set 1x10
Skullcrushers 1x10
Pushdowns 1x15
DB Shrugs 2x10

Weighted dips always hurt my sternum ughhh. Hit 185 for 6 strict reps on incline bench which was what i could do last summer...life sucks. Oh well, gotta keep grinding on.

dajuggernaut
04-15-2008, 06:05 PM
Lower

Squats 4x10
Power Cleans 3x3
BB Lunges 2x10
Calf/Ab/Lower Back Work

So so session, probably going to implement cleans on upper day because they don't do much for my lower body and really hit my delts/traps hard.

dajuggernaut
04-19-2008, 06:45 PM
4/17 Upper

Standing BTN Press 3x5
Incline DB Bench 2x10
Lat Pulldowns 2x10
Seated Cable Rows 2x10
Tricep Work 4x10
Hang Cleans 2x10
Delt Work 2x15

4/19 Full
Squats 2x10
Incline BB Bench 2x10
Lat Pulldowns 2x10
Calf Work

Nothing special just taking it easy for the week.

dajuggernaut
04-21-2008, 02:34 PM
Upper

Incline BB Bench 2x10, 1x15
Lat Pulldowns 2x10, 1x15
Seated DB Press 2x10, 1x15
Seated Cable Rows 3x10
Tricep/Delt Work

jbrin0tk
05-05-2008, 08:38 PM
What's up, man?! You still training?

dajuggernaut
05-06-2008, 12:40 AM
What's up, man?! You still training?

Yeaaa bro, I'll start posting again soon when I get back up to speed.