I Am That Project

[trumayhem]

Week One

Sun 1-9-11
Rack lift - 125 2x5 165 1x3 240 1x2 285 3x5
Front Squat - 105 2x10
Pull-ups - 4x6 (jumping negatives)
Barbell Curl - 42 3x8
Calve Raise - 205 3x15

Mon 1-10-11
Incline Bench Press - 50 2x5 95 1x3 125 1x2 140 3x5
Military Press - Bar 2x5 60 1x3 70 1x8 1x6 1x6
Chest Dips - 1x6 1x5 1x3 1x2
Tricep Push-downs- Black Band 3x10
Ab Wheel - 3x8

Wed 1-12-11
Squats - 55 2x5 70 1x5 110x3 145x2 185 3x5
Pull-through - Black Band 3x10
Bent Row - 125 4x6
Barbell Curl - 45 3x8
Calve Raise - 210 3x15

Fri 1-14-11
Chest Dips - 3x7
Incline Bench - Bar 2x5 85x3 105x2 135x1 135x4 125x4 115x5
Military Press - 70 2x8 1x6
Tricep Pushdown - Black + Red Band 3x10
Ab wheel - 3x8

[trumayhem]

Week Two

Sun 1-16-11
Rack lift - 125 2x5 180 1x3 255 1x2 290 3x5
Front Squat - 115 2x10
Pull-ups - 4x6 (jumping negatives)
Barbell Curl - 47 3x8
Calve Raise - 215 3x15

Mon 1-17-11
Incline Bench Press - 60 2x5 95 1x3 125 1x2 145 3x5
Chest Dips - 1x8 1x6 1x5 1x5
Military Press - 75 3x8
Tricep Push-downs- Orange + Blue Band 3x10
Ab Wheel - 3x8

Wed 1-19-11
Squats - 55 2x5 75 1x5 115x3 155x2 195 3x5
Pull-through - Orange Band 3x10
Bent Row - 130 4x6
Barbell Curl - 50 3x8
Calve Raise - 220 3x15

Fri 1-21-11
Chest Dips - 3x8
Incline Bench - Bar 2x5 85x3 105x2 130 2x8 130x7 130x5
Military Press - 80 3x8
Tricep Pushdown - Orange + Red Band 3x10
Ab wheel - 3x8

[trumayhem]

Week Three

Sun 1-23-11
Rack lift - 125 2x5 180 1x3 255 1x2 300 3x5
Front Squat - 120 2x10
Pull-ups - 4x8 (jumping negatives)
Barbell Curl - 52 3x8
Calve Raise - 225 3x15

Mon 1-24-11
Incline Bench Press - 60 2x5 95 1x3 125 1x2 150 3x5
Chest Dips - 4x8
Military Press - 85 3x8
Tricep Push-downs- Orange + Yellow Band 3x10
Ab Wheel - 3x8

Wed 1-26-11
Squats - 55 2x5 85 1x3 145x3 165x1 185x1 205 2x5 1x10
Pull-through - Orange + Yellow Band 3x10
Bent Row - 135 4x6
Barbell Curl - 55 3x8
Calve Raise - 230 3x15

Fri 1-28-11
Chest Dips - +10 3x5
Incline Bench - Bar 2x5 85x3 105x2 130 2x8 130x 3x8 1x7
Military Press - 90 2x8 1x7
Tricep Pushdown - Orange + Yellow + Blue Band 3x10
Ab wheel - 3x8

[trumayhem]

Week Four

Sun 1-30-11
Rack lift - 125 1x6 175x5 215x3 250x1 280x1 310 3x5
Front Squat - 125 2x10
Pull-ups - 4x10 (jumping negatives)
Barbell Curl - 57 3x8
Calve Raise - 235 3x15

Mon 1-31-11
Incline Bench Press - 85x5 105x3 130x2 155 3x5
Chest Dips - +10 3x8 1x5
Military Press - 92 3x8
Tricep Push-downs- Orange + Yellow + Red Band 3x10
Ab Wheel - 3x8

Wed 2-2-11
Squats - barx12 85x6 130x5 165x3 190x1 210x1 235 1x5 2x3
Pull-through - Orange + Black Band 3x10
Bent Row - 140 4x6
Barbell Curl - 60 3x8
Calve Raise - 240 3x15

Fri 2-4-11
Deload

[trumayhem]

Week Five

Sun 2-611
deload

Mon 2-7-11
deload

Wed 2-9-11
deload

Fri 2-11-11
Chest Dips - +25 3x5
Incline Bench - Bar 2x5 85x5 105x3 120x2 135 2x8 1x7 1x4
Military Press - 95 2x8 1x5
Tricep Pushdown - Orange + black + red Band 3x10
Ab wheel - 3x8
Hanging Leg Raise - 3x8

[trumayhem]

Week Six

Sun 2-13-11
Rack lift - 125x6 175x5 225x3 250x1 290x1 320 3x5
Front Squat - 130 2x10
Pull-ups -12x1
Barbell Curl -62 3x8
Calve Raise - 245 3x15

Mon 2-14-11
Incline Bench Press -65x6 90x5 115x3 130x1 145x1 160 3x5
Chest Dips - +20 2x8 1x6 1x4
Military Press - 97 3x8
Tricep Push-downs- Orange + Black + Yellow Band 3x10
Ab Wheel - 3x8
Hanging Leg Raise - x8

Wed 2-16-11
Squats - 85x6 120x5 150x3 170x1 195x1 215 3x3
Pull-through - Orange + Orange Band 3x10
Dumbbell Row - 75 4x6
Barbell Curl - 65 3x8
Calve Raise - 250 3x15

Fri 2-18-11
Chest Dips - +35 3x5
Incline Bench - 85x5 105x3 120x2 135 4x8
Seated Press -75 3x8
Tricep Pushdown - Orange +Orange Band 3x10
Ab wheel - 3x10
Hanging Leg Raise - 3x8

[trumayhem]

Week Seven

Sun 2-20-11
Rack lift - 130x6 180x5 230x3 265x1 300x1 330 3x3
Pull-through - Orange + Orange + Blue Band 3x10
Pull-ups - 6x2
Barbell Curl -70 3x8
Calve Raise - 255 3x15

Mon 2-21-11
Incline Bench Press -65x6 90x5 115x3 130x1 150x1 165 3x5
Chest Dips - +20 2x8 1x6 1x6
Seated Press - 77 3x5
Tricep Push-downs- Orange + Orange + Blue Band 3x10
Ab Wheel - 3x10
Hanging Leg Raise - 3x8

Wed 2-23-11
Squats - 90x6 125x5 160x3 180x1 200x1 225 4x3
Pull-ups - 6x2
Barbell Curl - 70 3x8
Calve Raise - 260 3x15

Fri 2-25-11
Chest Dips - +45 3x5
Incline Bench - 85x5 105x3 125x2 140 2x8 2x6
Seated Press -80 3x5
Did Not Complete Rest Of Today= Pulled band out of box and nailed me above eye nasty cut and golf ball size swelling lol...

[trumayhem]

Week Eight

Sun 2-27-11
Rack lift - 135x6 190x5 240x3 270x1 305x1 340 3x3
Pull-through - Orange + Orange + Red Band 3x10
Pull-ups - 5x3
Barbell Curl -72 3x8
Calve Raise - 265 3x15

Mon 2-28-11
Incline Bench Press -70x6 90x5 120x3 135x1 155x1 170 2x5 1x3
Chest Dips - +25 4x8
Seated Press - 85 3x5
Tricep Push-downs- Orange + Orange + Red Band 3x10
Ab Wheel - 3x10
Hanging Leg Raise - 3x8

Wed 3-2-11
Squats - 95x6 130x5 165x3 190x1 210x1 235 4x3
Pull-ups - 5x3
Barbell Curl - 75 3x8
Calve Raise - 270 3x15

Fri 3-5-11
Chest Dips - +55 3x5
Incline Bench - 105x5 125x3 140 2x8 2x6
Seated Press -90 3x5
Tricep Push-downs- Orange + Orange + Yellow Band 3x10
Ab Wheel - 3x10
Hanging Leg Raise - 3x8

[Kiff]

Good work. What program you on?

[GazzyG]

Following - seeing lots of good exercise choices!

Good luck with your training!

[trumayhem]

I work out at home in the garage, alone and in and about my power rack. Probably post my works outs at the end of each week on here. Maybe after each one I'm not sure yet. I keep track of everything in my journal at home, just wanted a place to point to online for other people to see. Plus get some encouragement and help from others.

[trumayhem]

Week Nine

Sun 3-6-11
Rack lift - 140x6 190x5 245x3 280x1 315x1 350 3x3
Pull-through - Orange + Orange + Yellow Band 3x10
Pull-ups - 4x4
Barbell Curl -77 3x8
Calve Raise - 275 3x15

Mon 3-7-11
Incline Bench Press -70x6 95x5 120x3 140x1 160x1 175 4x3
Chest Dips - +30 4x8
Seated Press - 95 3x5
Tricep Push-downs- Orange + Orange + Black Band 3x10
Ab Wheel - 3x10
Hanging Leg Raise - 3x8

Wed 3-9-11
Squats - 105x6 135x5 170x3 195x1 220x1 245 4x3
Pull-ups - 4x4
Barbell Curl - 80 3x8
Calve Raise - 280 3x10 (Thicker Board, Better Form)

Fri 3-11-11
Deload

[trumayhem]

Week Ten

Deload Week

[trumayhem]

Week 11

Sun 3-20-11
Rack lift - 140x6 195x5 250x3 285x1 320x1 360 3x3
Pull-through - Orange + Orange + Black Band 3x10
Pull-ups - 4x4
Barbell Curl -82 3x8
Calve Raise - 285 3x10

[trumayhem]

I had some family issues the last two weeks or so, got some workouts in. Doing a little deloading this week.

Someone talked me into doing The Juggernaut Method, which I will be starting this Sunday...

I'm a little nervous about it lol

[trumayhem]

Week One 10's Wave

Sunday 4/3/2011

Squats:
145 4x10 1x20

Pull-Through:
2x Orange Bands 4x15

Lunges:
BW 4x16 Steps

AB Wheel:
5x10

First day over and done, wanted to get the worst day of the 16 weeks out of the way first. Was awful at the time but it feels good now.

[Kiff]

so far so good

[trumayhem]

Week One 10's Wave

Monday 4/4/2011

OHP:
65 4x10 1x13

Dips:
BW 5x10

Push-downs:
Orange+Yellow Band 4x15

Barbell Curls:
55 3x10

Pull-ups:
10x2 Between sets 20 total

So I did my pull-ups between sets, and since today's workout seems to be pretty quick, I did some light curls at the end.

I use to have problems with my shoulder, I couldn't do any kind of pressing movements. Been years since I even did bench press, which I am trying with this program. My shoulders seem to be feeling pretty good so I'm easing my way back into these movements and focusing a lot on form. I think mostly what use to kill my shoulders were they way I use to sleep on them, and late night video game sessions lol.

[trumayhem]

Week One 10's Wave

Wednesday 4/6/2011

Rack Lifts:
215 4x10 1x15

Lunges:
BW 5x16 Steps

AB Wheel:
5x10

Was trying to do GHR after the rack lifts, but the ghetto way I was trying to do it just wasn't working out. Anybody know of a good substitute instead? Or other ideas? Everything else went alright, one more workout to go this week and the first week is over...

[trumayhem]

Week One 10's Wave

Friday 4/8/2011

Bench Press:
115 4x10 1x20

Barbell Rows:
120 4x10

Dips:
BW 3x10

Push-downs:
Orange+Yellow Band 4x15

Plank:
30 seconds on and 30 seconds off for a total of 5

Was a long day at work got home a bit late. Didn't let that stop me I came home and did my work. First week of the juggernaut complete, ready for some more. Come on squat day you son of a bitch...

[trumayhem]

Week Two 10's Wave

Sunday 4/10/2011

Squats:
135x5 155x5 165 2x10 1x20

Pull-Through:
2x Orange Bands 4x15

Lunges:
BW 4x20 Steps

AB Wheel:
5x10

Did some hitt cardio for 10 mins with a punching bag. 30 seconds on 30 seconds off. Mixed it up and did knees, punches, and elbows with it. Gotta work on my cardio it stinks...

[trumayhem]

Week Two 10's Wave

Monday 4/11/2011

OHP:
60x5 65x5 70 2x10 1x15

Dips:
BW 5x10

Push-downs:
Orange+Yellow Band 4x15

Barbell Curls:
55 3x10

Pull-ups:
10x2 Between sets 20 total

Another one down...

[trumayhem]

Week Two 10's Wave

Wednesday 4/13/2011

Rack Lifts:
195x5 220x5 240 2x10 1x15

Lunges:
BW 5x20 Steps

AB Wheel:
5x10

Pull-ups:
10x2 Between sets 20 total

Switched from over hand grip on rack lifts, to a over and under. Felt a little more natural with more power. Felt like less stress on my lower back. Also didn't need straps at all, like I used on the last set last week. First time I ever did a over and under grip...

[trumayhem]

Week Two 10's Wave

Friday 4/15/2011

Bench Press:
105x5 120x5 130 2x10 1x16

Barbell Rows:
120 4x10

Dips:
BW 3x10

Push-downs:
Orange+Yellow Band 4x15

Plank:
30 seconds on and 30 seconds off for a total of 5

[trumayhem]

Week Three 10's Wave

Sunday 4/17/2011

Squats:
125x5 145x3 170x1 185x22

Pull-Through:
2x Orange Bands 4x15

Lunges:
BW 5x20 Steps

AB Wheel:
5x10

hitt cardio for 10 mins with a punching bag. 30 seconds on 30 seconds off.

On the final wave of the 10's phase, managed to get 22 reps before I ran out of gas on the squats. Use to wear a belt during squats so far no belt yet. I will only count 20 reps towards the 8's phase though I only want to count like 3 lol... I believe it's going pretty good so far.

[trumayhem]

Week Three 10's Wave

Monday 4/18/2011

OHP:
55x5 65x3 175x1 85x16

Dips:
BW 5x10

Push-downs:
Orange+Yellow Band 4x15

Barbell Curls:
55 3x10

Pull-ups:
10x2 Between sets 20 total

Was supposed to do 80 for OHP but I accidentally did 85 for 16 reps so i'll just work that into the numbers...

[trumayhem]

Week Three 10's Wave

Wednesday 4/20/2011

Rack Lifts:
180x5 215x3 250x1 265x14

Lunges:
BW 5x20 Steps

AB Wheel:
5x10

Pull-ups:
10x2 Between sets 20 total

Rack lifts again with no straps and no belt, pretty sure I could have got that 15. Thinking about it now im a little bitter. Oh well No straps and no belt are a big improvement in it's self I suppose...

[trumayhem]

Week Three 10's Wave

Friday 4/22/2011

Bench Press:
100x5 115x3 135x1 145x16

Barbell Rows:
125 4x10

Dips:
BW 3x10

Push-downs:
Orange+Yellow Band 4x15

Plank:
3x45 seconds

Last day of the 10's phase is complete. Next week I get to deload and relax a little. Got a pretty good feel for everything during the 10's phase. Looking forward to pushing it even harder in the 8's phase.

[trumayhem]

Week Five 8's Wave

Sunday 5/1/2011

Squats:
190 4x8 1x10

Pull-Through:
2x Orange 1 Yellow Bands 4x15

Lunges:
Bar (35lbs) 4x20 Steps

AB Wheel:
4x25

Sprints:
10 Yards x 10

Going to concentrate on working on getting assistance exercises up in the 8's phase. More or less felt it out in the 10's phase.

Decided I wanted to kill myself for this 8's phase and damn near did that on day one. Did the proper warm up almost completely written in the juggernaut book. Need to work on my conditioning gonna start out with the sprints it seems this go round. Eventually going to get a sled or make one.

This was the hardest workout I ever had, Damn near vomited and it would have felt good too. Did manage to get just a little taste of it.

Been sticking with 2:00 mins between all sets, going to have to change that to 3 for the main exercises once the five waves come.

[trumayhem]

Week Five 8's Wave

Monday 5/2/2011

OHP:
80 4x8 1x10

Weighted Dips:
+15lbs 4x10

Push-downs:
Orange+Black Band 4x15

Barbell Curls:
60 3x10

Pull-ups:
10x3 Between sets 30 total

Body Bag:
3x 2:00 rounds 1:00 Between

Putting my head down doing my work...

[trumayhem]

Week Five 8s Wave

Wednesday 5/4/2011

Rack Lifts:
245 4x8 1x10

Lunges:
Bar (35lbs) 4x20 Steps

Pull-ups: AMAP 3 sets
1x6 1x5 1x4

AB Wheel:
4x25

Body Bag:
4x 2:00 rounds 1:00 Between

Couldn't get outside and do sprints... so did the punching bag again.

[trumayhem]

Week Five 8's Wave

Friday 5/6/2011

Bench Press:
135 4x8 1x16

Barbell Rows:
130 4x10

Dips: AMAP 3 sets
+20lbs 1x12 1x8 1x7

Push-downs:
Orange+Black Band 4x20

Plank:
3x1:00

Body Bag:
6x 2:00 rounds 1:00 Between

[trumayhem]

Week Six 8's Wave

Sunday 5/8/2011

Squats:
175x3 200x3 215 2x8 1x10

Pull-Through:
2x Orange 1 Black Bands 4x15

Lunges:
+40lbs 4x20 Steps

AB Wheel:
5x25

Jump Rope:
Roughly 10 mins, have to work on getting better at jump rope.

Squats today just plain sucked... last two sets I just didn't have full range of motion at all...
Just one of those days or I shot up in weight to fast... I guess we find out next week, in the realization phase... Will say my legs have blown up in the last six weeks though.

[trumayhem]

Week Six 8's Wave

Monday 5/9/2011

OHP:
75x3 85x3 90 3x8

Weighted Dips:
+20lbs 5x10

Push-downs:
2xOrange Bands 4x15

Barbell Curls:
65 3x10

Pull-ups:
10x3 Between sets 30 total

Body Bag:
3x 2:00 rounds 1:00 Between

Allergies were bothering me a little today, that or im about to be sick in the next few days. A few people around me have been pretty sick.

Assistance exercises are starting to be all over the place. Think they are starting to beat me up a bit. I have to dial them back and get some more control. Think I will be changing it up a bit starting on the 5's wave. Been doing a lot of it the same for too long I think.

[trumayhem]

Week Six 8s Wave

Wednesday 5/11/2011

Rack Lifts:
225x3 255x3 270 2x8 1x12

Pull-ups: AMAP 3 sets
1x6 1x5 1x4

Had to pull a I'm not doing jack shit type of assistance program today. Only because which is a very rare occasion especially during the week have some where to be.

Felt good to go in and bust out what I did do...

[trumayhem]

Week Five 8's Wave

Friday 5/13/2011

Bench Press:
125x3 140x3 150 2x8 1x10

Barbell Rows:
105 5x10 (strict form think im going to switch to one arm rows "kroc rows")

Dips: AMAP 3 sets
+20lbs 1x15 1x8 1x8

Plank:
4x1:00

Worn out today from work but the workout today felt good...

[trumayhem]

Week Seven 8's Wave

Sunday 5/15/2011

Squats:
150x5 175x3 205x2 220x1 235x4

Pull-Through:
2x Orange 1 Black Bands 5x15

Good Mornings:
Bar (35) 3x10

AB Wheel:
4x25

Only got 4 on squats which I was expecting. Adjusted some for the 5's wave that's next. All of my other exercises have been going fine. Squats are the one thing I just can't seem to get going right. Completely unmotivating...

[trumayhem]

Week Seven 8's Wave

Monday 5/16/2011

OHP:
65x5 75x3 90x2 95x1 100x11

Pull-ups:
8x4

Weighted Dips:
+25lbs 4x10 BW 1x12

Body Bag:
Tabata - 8 rounds total 4 mins....

Felt like a good workout today, I really enjoyed the tabata on the boxing bag, that was fun. I don't know how your supposed to work up on those maybe add intervals or do rounds? I think my shoulders and press are really benefiting from the JM protocol. I sure couldn't have done that before I started let alone use full motion like I am now.

[trumayhem]

Week Seven 8's Wave

Wednesday 5/18/2011

Rack Lifts:
195x5 225x3 265x2 280x1 300x12

Lunges:
+45lbs 5x20 Steps

Pull-ups: AMAP 3 sets
1x8 1x6 1x5

AB Circuit x3:
AB wheel x25 Plank 45 sec Weighted Declne Crunch 25lb x10

[trumayhem]

Week Seven 8's Wave

Friday 5/20/2011

Bench Press:
105x5 125x3 145x2 160x1 170x10

One Arm Rows:
50lbs 5x10

Dips:
+25lbs 3x10

Plank:
4x1:00

Body Bag:
Tabata - 10 rounds total 5 mins

I'ts frrrrrridaaaaay! Deload week is here now, thank goodness lol. I pretty much took off the last deload week. This time I'm going to do a little something. At least that is the plan I'm not going to sweat it though.

Got twp pr's for sure this week, today was one of them. I haven't done bench presses in forever, but I think 165 for like 5 reps was the most I ever got up to. Now I just did 170 for 10 and it felt good.

[trumayhem]

Week Eight Deload

Sunday 5/22/2011

Squats:
120x5 150x5 175x5

Pull-Through:
2x Orange 1 Red Bands 2x15

Good Mornings:
35lbs 2x10

AB Wheel:
2x15

Hill Sprints x10

So I did a little deload, got my wife done with her workout. She wants to get in shape so I'm just having her do the juggernaut method also, she's in the 8's wave, doing good. Anyways I said hell with it lets go do some hill sprints when were done. So we went to a park and it's at least a half mile walk to the hill. let me just say the hill was brutal. It's big, it's long and it's steep. We got through it and now we are better people for it lol, and I thought I was going to go and pull off 20 hill sprints. That idea quickly faded after the 2nd one... Got back to the car saw that it was only 12:30 and my wife yelled at me that it's only 12:30 and I already killed her for the day :evillaugh:

[trumayhem]

Week 9 5's wave

Sunday 5/29/2011

Squats:
190 5x5 1x8

Pull-Through:
2x Orange 1 Black 1 Red Bands 5x10

Good Mornings:
45lbs 3x10

AB Wheel:
5x25

Hour Hike

The start of the 5's wave...

[trumayhem]

Week Nine 5's Wave

Monday 5/30/2011

OHP:
95 5x5 1x8

Pull-ups:
5x5

Weighted Dips:
+25lbs 4x10 BW 1x12

Body Bag:
Tabata - 10 rounds total 5 mins....

Worked out in the garage 90 some degrees sweating buckets feels good...

[trumayhem]

Week Nine 5's Wave

Wednesday 6/1/2011

Rack Lifts:
275 5x5 1x8

Lunges:
+50lbs 5x20 Steps

Pull-ups: AMAP 3 sets
1x9 1x6 1x6

AB Circuit x4:
AB wheel x25 Plank 45 sec Weighted Decline Crunch 25lb x10

[trumayhem]

Week Nine 5's Wave

Friday 6/30/2011

Bench Press:
150 5x5 1x8

One Arm Rows:
60lbs 5x10

Dips:
+25lbs 3x10

Plank:
5x1:00

[trumayhem]

Week Ten 5's wave

Sunday 6/5/2011

Squats:
160x2 195x2 210 4x5

Pull-Through:
2x Orange 1 Black 1 Yellow Bands 5x10

Good Mornings:
50lbs 3x10

AB Circuit:
Plank+Side Planks 4x30sec

Did some form correction on good mornings, and planks. Added Side planks weak on those...

[trumayhem]

Week Ten 5's Wave

Monday 6/6/2011

OHP:
80x2 100x2 105 4x5

Pull-ups:
5x6

Weighted Dips:
30lbs 4x8 BW 1x13

Body Bag:
Tabata - 2x10 rounds total 10 mins....

[trumayhem]

Week Ten 5's Wave

Wednesday 6/8/2011

Rack Lifts:
235x2 285x2 305 4x5

Lunges:
+55lbs 5x20 Steps

Pull-ups: AMAP 3 sets
1x9 1x6 1x6

AB Circuit x4:
AB wheel x25 Plank 45 sec Weighted Decline Crunch 25lb x10

[trumayhem]

Week Ten 5's Wave

Friday 6/10/2011

Bench Press:
140x2 155x2 165 4x5

One Arm Rows:
65lbs 5x10

Dips:
+30lbs 2x10 1x12

AB Circuit:
Plank+Side Planks 3x30sec