DaPack..Fighting Age One Day at a Time

September 20th, 2016 (Tuesday)

Juggernaut Cycle 1, Wave of 3's, Wk 1, Day 2

Foam Roller
Lacrosse Ball
Stretching/ Hip Mobility
Rotator Cuff
Shoulder Mobility

Deads;
1 set 10 reps 185lbs
1 set 8 reps 225lbs
1 set 5 reps 275lbs
7 sets 3 reps 300lbs, 310lbs, 320lbs, 330lbs, 340lbs, 350lbs, 375lbs

(Super Set)
--1a. Dbl SLDL; 5 sets 7 res
--1b. Dbl Shrugs

Dbl Curls;
5 sets 7 reps

Made sure I left some in the tank the last set of deads even though I did want to go heavier. If I had to put a number to it probably was around 85% effort on the last set.

Yesterday's diet;
Calories; 2,769
Fat; 105
Carbs; 204
Fiber; 34
Protein; 246

Not enough calories but if I add in a Cliff bar and maybe another serving or two of milk should be good. Was hard eating everything yesterday and at the end had about 2 servs of pb just to get my calories up.
 
Juggernaut Cycle 1, Wave of 3's, Wk 1, Day 3

Foam Roller
Lacrosse Ball
Stretching/ Hip Mobility
Rotator Cuff
Shoulder Mobility

Military Press;
1 set 10 reps bar
1 set 8 reps 75lbs
1 set 5 reps 95lbs
7 sets 3 reps 105lbs, 115lbs, 125lbs, 135lbs, 145lbs, 155lbs, 170lbs

Flat Dbl Press;
5 sets 7 reps

Spoons;
5 sets 7 reps
 
Juggernaut Cycle 1, Wave of 3's, Wk 1, Day 4

Foam Roller
Lacrosse Ball
Stretching/ Hip Mobility
Rotator Cuff
Shoulder Mobility

Squats;
1 set 10 reps 135lbs
1 set 8 reps 185lbs
1 set 5 reps 205lbs
7 sets 3 reps 235lbs, 245lbs, 255lbs, 265lbs, 275lbs, 290lbs, 300lbs

Hack Squats;
5 sets 7 reps

(Super Set)
--1a. Dbl Curls; 3 sets
--1b. Incline Hammer Curls
--1c. Dbl Spider Curls
 
September 23rd, 2016 (Friday)

Juggernaut Cycle 1, Wave of 3's, Wk 1, Day 5

Foam Roller
Lacrosse Ball
Stretching/ Hip Mobility
Rotator Cuff
Shoulder Mobility

Incline Press;
1 set 10 reps 115lbs
1 set 8 reps 135lbs
1 set 5 reps 165lbs
7 sets 3 reps 190lbs, 200lbs, 210lbs, 220lbs, 230lbs, 240lbs, 250lbs

Rack Pulls/ Shrugs;
5 sets 7 reps

Hammer Strength Decline CGBP;
5 sets 7 reps

Average Weekly Weight; 209lbs, +1.5lbs

Really looking forward to de-loading next week and finally going back to work. Struggled eating everything this week and last couple days just couldn't do it. Might do it old school and get a couple gallons of milk to have on hand and just start chugging if I fall behind with my eating. Goal is to keep slowly gaining weight at this point until I feel that I am becoming a fat a$$ and will deal with it then. Right now think around 220lbs and will make a decision then to keep continuing or to cut.
 
October 1st, 2016 (Saturday)

Average Weekly Weight; 209.5lbs

Figures that I was unemployed for 5.5 months and soon as I start my job the first day I am sick, WTF. Glad it is a de-load week. Plan is to workout Wed to Sun for now until my schedule changes. So hopefully by Wed. I will feel better again.
 
October 6th, 2016 (Thursday)

Rotator Cuff
Shoulder Mobility
Shoulder Stretch

Bench;
1 set 10 reps 135lbs
1 set 8 reps 165lbs
1 set 5 reps 185lbs
1 set 1 rep 200lbs
1 set 1 rep 225lbs
5 sets 3 reps 230lbs, 240lbs, 250lbs, 260lbs, 265lbs

Dbl Shoulder Press;
4 sets 7 reps

Hammer Strength Decline CGBP;
4 sets 7 reps

A little disappointed in the workout, was expecting more after taking 10 days off. Still recovering from being sick so maybe that has something to do with it.
 
October 7th, 2016 (Friday)

Foam Roller
Stretching/ Hip Mobility
Lacrosse Ball

Deads;
1 set 10 reps 185lbs
1 set 8 reps 205lbs
1 set 5 reps 255lbs
1 set 1 rep 290lbs
1 set 1 rep 310lbs
5 sets 3 reps 330lbs, 340lbs, 350lbs, 360lbs, 385lbs

Dbl Bicep Curls;
4 sets 7 reps

(Super Set)
--1a. Dbl SLDL; 4 sets 7 reps
--1b. Dbl Shrugs

Average Weekly Weight; 209.5lbs

Thinking since my days off will be Sat/Sun for the next 3 weeks will do deads and bench on the weekends. Hoping that will help out and since both are my most important lifts.
 
October 8th, 2016 (Saturday)

Rotator Cuff
Shoulder Mobility
Shoulder Stretch

Military Press;
1 set 10 reps 75lbs
1 set 8 reps 95lbs
1 set 5 reps 115lbs
2 sets 1 reps 120lbs, 125lbs
4 sets 3 reps 130lbs, 140lbs, 150lbs, 165lbs
1 set 2 reps 175lbs**Hate missing a rep

Incline Press;
2 sets 1 rep 195lbs, 215lbs
3 sets 3 reps 225lbs

Hammer Strength Decline CGBP;
4 sets 7 reps
 
Famine said:
You're 220 right now?! When were you 185 from your stats? That's a huge bulk.
Click to expand...

210lbs, wish 220lbs. A lot bigger all around, sad part is waist too. Filling out pretty good, up around 2" in arms and thighs, and back is starting to come back to life. Goal is 220lbs before I start cutting the fat but unless I go dirty bulk going to be pretty hard. Just to hard eating enough right now.
 
October 9th, 2016 (Sunday)

Foam Roller
Lacrosse Ball
Stretching/ Hip Mobility
Shoulder Mobility

Squats;
1 set 10 reps 135lbs
1 set 8 reps 185lbs
1 set 5 reps 205lbs
2 sets 1 rep 225lbs, 240lbs
5 sets 3 reps 245lbs, 260lbs, 275lbs, 290lbs, 305lbs

Had some goals for the end of the Wave 3's but think I might miss a few of them.
Squats; 315lbs
Bench; 275lbs
Deads; 400lbs
MP's; 175lbs
Inclines; 250lbs**Hit this the other week

Still a little sick but it is almost over. Hoping that will help and next week can at least hit a couple of the goals.
 
anyone who jumps in on your log right now would have no idea that you took half the late winter and spring off and spent late summer and fall rebuilding. you're damn near where you left off already.
 
October 13th, 2016 (Thursday)

Rotator Cuff
Shoulder Mobility

Bench;
1 set 10 reps 135lbs
1 set 5 reps 160lbs
1 set 3 reps 195lbs
1 set 2 reps 215lbs
3 sets 1 rep 230lbs, 245lbs, 260lbs
1 set 3+1 rep 275lbs

Dbl Shoulder Press;
4 sets 5 reps

Hammer Strength Decline CGBP;
4 sets 5 reps

Still a long ways to go but at least got 1 more rep than my goal. Went from 185x3 to 275x4 in 14 weeks so at least that is a positive. Goal was 5lbs a week so doing way better than I originally thought when starting back up.
 
October 14th, 2016 (Friday)

Squats;
1 set 10 reps 135lbs
1 set 5 reps 175lbs
1 set 3 reps 210lbs
1 set 2 reps 245lbs
3 sets 1 rep 260lbs, 280lbs, 295lbs
1 set 3+4 reps 315lbs

Dbl Curls;
4 sets 5 reps

Average Weekly Weight: 211lbs +1.5lbs**Going a little dirty

Squats have been doing amazing lately which is a big plus since my squats and deads, sumos, seem to go hand in hand. Guess it has only been 13 weeks since I started and this was my first squat workout.
Squats;
1 set 10 reps bar
1 set 10 reps 65lbs
1 set 10 reps 95lbs
1 set 10 reps 115lbs
3 sets 10 reps 145lbs**What a joke
 
October 15th, 2016 (Saturday)

Military Press;
1 set 10 reps 60lbs
1 set 5 reps 90lbs
1 set 3 reps 110lbs
1 set 2 reps 130lbs
3 sets 1 rep 140lbs, 150lbs, 160lbs
1 set 3 reps 175lbs**Extremely ugly but got it

Hammer Strength CGBP;
4 sets 5 reps
 
October 16th, 2016 (Sunday)

Deads;
1 set 10 reps 185lbs
1 set 5 reps 210lbs
1 set 3 reps 260lbs
1 set 2 reps 320lbs
3 sets 1 rep 340lbs, 360lbs, 380lbs
1 set 3+2 reps 400lbs

Incline Press;
1 set 5 reps 140lbs
1 set 3 reps 165lbs
1 set 2 reps 195lbs
3 sets 1 rep 210lbs, 220lbs, 235lbs
1 set 3+2 reps 250lbs

Going to do a wave of singles before I start a new cycle of Juggernaut. Couple changes I will be making is my Waves will be 9, 7, 5, 3 and adding 1 reps because I really don't like even reps. Also the waves of 9 and 7 only going to do 2 weeks with no de-load. All in all happy with Juggernaut and going to do at least 1 more modified cycle.
 
October 20th, 2016 (Thursday)

Bench;
1 set 10 reps 135lbs
1 set 8 reps 185lbs
1 set 3 reps 225lbs
6 sets 1 rep 250lbs, 260lbs, 270lbs, 275lbs, 280lbs, 285lbs

Hammer Strength Decline CGBP;
4 sets 9 reps
 
October 21st, 2016 (Friday)

Foam Roller/ Lacrosse Ball
Stretch/ Hip Mobility

Squats;
1 set 10 reps 135lbs
1 set 8 reps 185lbs
1 set 5 reps 225lbs
1 set 3 reps 250lbs
6 sets 1 rep 275lbs, 290lbs, 305lbs, 320lbs, 335lbs, 350lbs

Average Weekly Weight; 212lbs +1lb
 
October 22nd, 2016 (Saturday)

Military Press;
1 set 10 reps bar
1 set 8 reps 75lbs
1 set 5 reps 95lbs
1 set 3 reps 115lbs
6 sets 1 rep 135lbs, 145lbs, 155lbs, 165lbs, 175lbs, 185lbs

Hammer Strength Decline CGBP:
4 sets 9 reps
 
October 23rd, 2016 (Sunday)

Deads;
1 set 10 reps 135lbs
1 set 8 reps 205lbs
1 set 5 reps 275lbs
1 set 3 reps 325lbs
5 sets 1 rep 345lbs, 360lbs, 375lbs, 390lbs, 405lbs

Should have de-loaded at least deads/ squats this week. Was so excited to finally do singles decided not to and on top of that went higher than the workout weights for the week.
 
October 28th, 2016 (Friday)

Bench;
1 set 8 reps 135lbs
1 set 5 reps 185lbs
1 set 3 reps 220lbs
1 set 2 reps 240lbs
5 sets 1 rep 250lbs, 260lbs, 275lbs, 285lbs, 295lbs

Hammer Strength Decline CGBP;
4 sets 7 reps

Average Weekly Weight; 212lbs**No gain

Diet has been horrible lately, not eating nearly enough, so probably going start force feeding myself or go total dirty. Total dirty sounds more fun but really don't want to gain that much fat.
 
October 30th, 2016 (Sunday)

Military Press;
1 set 10 reps bar
1 set 8 reps 95lbs
1 set 5 reps 105lbs
1 set 3 reps 135lbs
4 sets 1 rep 145lbs, 155lbs, 175lbs, 190lbs

Hammer Strength Decline CGBP;
4 sets 7 reps

Making an offer on a house today. Not really ready to move again since we packed up in April and moved half way across the country but between rent/ storage we are paying basically what a mortgage would be.
 
dapack said:
Diet has been horrible lately, not eating nearly enough, so probably going start force feeding myself or go total dirty. Total dirty sounds more fun but really don't want to gain that much fat.
Click to expand...

that's where I am. abs are nearly gone for the first time in 3 or so years but getting enough food in without eating junk food is hard.
 
November 3rd, 2016 (Thursday)

Bench;
1 set 10 reps 135lbs
1 set 8 reps 165lbs
1 set 5 reps 190lbs
1 set 3 reps 220lbs
1 set 2 reps 335lbs
5 sets 1 rep 250lbs, 265lbs, 280lbs, 300lbs, 315lbs

Hammer Strength Decline CGBP;
4 sets 7 reps

Considering my sleep and diet has been horrible all week was really happy I pulled it off. Added 115lbs in 17 weeks back to my bench. If I don't attempt any max benches again until the end of the next cycle of Juggernaut will be 17 weeks again. Still down 45lbs from March but hoping next cycle can add back another 30lbs over the 17 weeks. Hard to judge Juggernaut after one cycle considering I took almost 4 months off before starting back and that would not be fair to judge it on the first cycle. This next cycle will be how I judge it and if I consider to keep running it. No de-loads since next week is the start of the new cycle and not worried about the Wave of 10's and being fatigue.
 
November 4th, 2016 (Friday)

Squats;
1 set 10 reps 135lbs
1 set 8 reps 185lbs
1 set 5 reps 235lbs
1 set 3 reps 275lbs
1 set 2 reps 295lbs
1 sets 1 rep 315lbs, 330lbs, 350lbs, 365lbs

Weekly Average Weight; 208lbs (-4lbs)**Not eating

Weight was 213lbs on Saturday and today was 205lbs. Diet has been horrible, starvation is more like it. Deads seem to be the most effected by diet/ sleep that I cannot see me hitting my goal of 425lbs on Sunday. Thinking since the damage has been done going to start cutting.
 
November 6th, 2016 (Sunday)

Deads;
4 sets 3 reps 165lbs, 235lbs, 280lbs, 345lbs
4 sets 1 rep 355lbs, 375lbs, 400lbs, 425lbs

Considering how horrible my diet/ sleep has been this week extremely happy. 17 weeks ago started at 740lbs total and at 1,105lbs after this week. Deads are only 40lbs away from my gym PR but deads are the hardest to increase. Some numbers after the 1st cycle of Juggernaut.

Bench;
Start; 200lbs
End; 315lbs
Increase; +115lbs
(-60) from PR

Squats;
Start; 225lbs
End; 365lbs
Increase; +140lbs
(-60lbs) from gym PR without tight wraps

Deads;
Start; 315lbs
End; 425lbs
Increase; +110lbs
(-40lbs) from gym PR

Things will probably start slowing way down next cycle so that is one reason I am just hoping to increase my lifts around 30lbs each. Goals are;
Bench; 335 to 340lbs
Squats; 395lbs to 405lbs
Deads; 450lbs
 
November 10th, 2011 (Thursday)

Juggernaut Cycle 2, Week 1

Military Press;
1 set 10 reps bar
1 set 8 reps 75lbs
1 set 5 reps 100lbs
1 set 5 reps 125lbs
3 sets 9 reps 130lbs, 135lbs, 140lbs

Incline Press;
1 set 10 reps 115lbs
1 set 8 reps 125lbs
1 set 5 reps 140lbs
1 set 5 reps 170lbs
2 sets 9 reps 175lbs, 180lbs
1 set 9+4 reps 185lbs

Hammer Strength Decline CGBP:
5 sets 13 reps

Average Weekly Weight; 208lbs **No change

Numbers were down a little but expecting that since I maxed last week and diet still being horrible. Went 15lbs lighter on inclines since I did MP's first. This cycle of Juggernauts instead of Waves of 10 and 8 going to do 9 and 7. Also de-load deads this week.
 
November 11th, 2016 (Friday)

Stretching/ Hip Mobility
Foam Roller
Lacrosse Ball
Shoulder Mobility
Rotator Cuff

Squats;
1 set 10 reps 135lbs
1 set 8 reps 160lbs
1 set 5 reps 190lbs
1 set 5 reps 225lbs
2 sets 9 reps 230lbs
1 set 9+11 reps 230lbs

(Super Set)
--1a. Dbl SLDL; 5 sets 13 reps
--1b. Dbl Shrugs

Probably should have de-loaded this week. Whole body aches; shoulders, upper back, knees, elbows, hips....and on and on and on. Diet is still horrible but this week going to start figuring one out and if need be force feed myself. Overall happy with the workout considering everything.
 
November 12th, 2016 (Saturday)

Bench;
1 set 10 reps 135lbs
1 set 8 reps 160lbs
1 set 5 reps 170lbs
1 set 5 reps 190lbs
2 sets 9 reps 210lbs
1 set 9+4 reps 210lbs

Hammer Strength Decline CGBP;
5 sets 13 reps

Considering chest was still sore from the other day and diet has been sucking lately sort of happy. Going to do squats again on Monday probably. One thing I want to try is to keep bench/ deads for my days off and do squats on my Fridays. Heard the 1st year my schedule could change weekly, hours and days off, so figured if I at least keep my most important lifts for my days off will not worry to much about the others. Have sort of a diet plan for this week but main thing is to make sure I get my protein in even if I have to slam a couple of protein drinks a day.
 
Juggernaut Cycle 2, Week 2

Stretching/ Hip Mobility
Foam Roller
Lacrosse Ball
Shoulder Mobility

Squats;
1 set 10 reps 135lbs
1 set 8 reps 155lbs
1 set 5 reps 170lbs
1 set 3 reps 205lbs
1 set 1 rep 240lbs
1 set 9+13 reps 255lbs

Dbl Curls;
5 sets 13 reps
 
November 15th, 2016 (Tuesday)

Rotator Cuff
Shoulder Mobility

Bench;
1 set 8 reps 135lbs
1 set 5 reps 155lbs
1 set 3 reps 185lbs
1 set 1 rep 215lbs
1 set 9+3 reps 230lbs

Dbl Spoons;
5 sets 13 reps

Seems one thing after another lately. Now I am starting to get sick. Hopefully will pass quickly because I really want to do deads this week.
 
November 18th, 2016 (Friday)

Average Weekly Weight; 205lbs (-3lbs)

Been sick and really not in an eating mood so diet again suffered. Starting to feel a little bit better and hoping by Monday can get back to work. Going to move on to the next wave, 7's, with just bench/ squats. Mp's/ incline will be 2nd week and deads will start out the wave of 9's. Might make squats just 2 weeks so that way my deads/ squats will be about a wave from each other.
 
November 21st, 2016 (Monday)

Wave 7's, Week 2

Foam Roller/ Lacrosse Ball
Stretching/ Hip Mobility
Shoulder Mobility

Squats;
1 set 10 reps 135lbs
1 set 8 reps 185lbs
1 set 5 reps 225lbs
1 set 3 reps 255lbs
3 sets 7 reps 275lbs

A couple thoughts about today's workout. Still recovering from being sick but definitely feeling better so was not expect to much but was still disappointed. Looking back at last week really pushed it and think that is another reason for the lack luster day. For deads/ squats have to remember to save the all out effort for the last week of each wave and not before hand, no sense in wasting the effort if it does not mean anything. Last and probably the most important is I got really sloppy the last rep and my knees went out to far and felt pain in the upper outside area of my left knee. Hoping it is nothing big since I can walk, though with a slight pain, and move around but it does have me worried a little bit.
 
November 22nd, 2016 (Tuesday)

Wave 7, Week 2

Rotator Cuff
Shoulder Mobility

Bench;
1 set 10 reps 135lbs
1 set 8 reps 155lbs
1 set 5 reps 175lbs
2 sets 3 reps 190lbs, 210lbs
2 sets 7 reps 225lbs
1 set 7+2 reps 225lbs

Hammer Strength Decline CGBP:
5 sets 11 reps

Wow, did 230lbs for 13 last week and this week was a struggle. Hoping still getting over being sick and diet has something to do with it. Last few weeks seems I have been slipping backwards. Hopefully things will start turning positive again.
 
November 23rd, 2016 (Wednesday)

Foam Roller
Lacrosse Ball
Stretching/ Hip Mobility

Wave 9's, Wk 2
Deads;
1 set 10 reps 135lbs
1 set 8 reps 205lbs
2 sets 3 reps 220lbs, 265lbs
3 sets 8 reps 270lbs

Wave 9's, Wk 3

Military Press;
1 set 10 reps bar
1 set 8 reps 65lbs
1 set 5 reps 95lbs
1 set 3 reps 115lbs
1 set 1 rep 135lbs
1 set 9 reps 145lbs

Another horrible day of lifting, glad this week is almost over and can put it behind me.
 
November 28th, 2016 (Monday)

Wave of 7's, Week 1

Military Press;
1 set 10 reps bar
1 set 8 reps 65lbs
1 set 5 reps 85lbs
1 set 3 reps 105lbs
4 sets 7 reps 125lbs
1 set 7+6 reps 125lbs

Hammer Strength Decline CGBP;
5 sets 11 reps

Dbl Incline Press;
5 sets 11 reps

Seems last few weeks, since maxing, things have been going south. Been sick and finally starting to feel almost 100% so hoping things will start turning around. Think one thing is I need a lot more carbs in my diet, at least on work and lifting days. Only carbs right now is a cup of rice and a Cliff bar. Midway through my work days can just feel my blood sugar dropping super low. Maybe when I wake up have 2 servings of oats and will have my ground turkey/ rice before work and will try just one bar. Still think I need even more than that though, close to 300 grams on work/ lifting days. Right now working 2pm to 10pm so after work will have a tuna salad sandwich and after that 12 egg whites and about 1/2 of veggies. I move around a lot at work, no post yet, so never know where I will be or if I even get a little bit of time to take a quick break to eat. Makes bringing a lunch pretty hard. Thinking about just cooking a sweet potato and sticking it in my pants and just eat it at some point and will have my Cliff bar too to eat.
 
November 29th, 2016 (Tuesday)

Foam Roller
Lacrosse Ball
Stretching/ Hip Mobility

Wave 9's, Week 3

Deads;
3 sets 3 reps 185lbs
1 set 5 reps 200lbs
1 set 3 reps 240lbs
1 set 1 rep 280lbs
1 set 9 reps 300lbs

(Super Set)
--1a. Dbl SLDL; 5 sets 11 reps
--1b. Dbl Shrugs

(Super Set)
--2a. Dbl Curls; 3 sets
--2b. Incline Dbl Hammer
--2c. Dbl Spider

Not a great workout but better than last week. Thinking back after maxing deads it usually takes me 3 to 4 weeks to get back to normal so hopefully that holds true. Think for deads will do lighter workouts every other week and at the end of the wave will go all out. So next cycle, Wave of 7's, looks like this with no adjustments;

Week 1; 5 sets 7 reps 280lbs
Week 2; 3 sets 7 reps 315lbs
Week 3; 1 set 7+reps 345lbs
Week 4; De-load

Think I will do this, all depend on how I feel of course;
Week 1; 5 sets 3 reps ramping from 250lbs up to reps slow down
Week 2; 3 sets 7 reps 315lbs
Week 3; Speed reps/ light work
Week 4; 1 set 7+reps 345lbs
 
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