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Big_Country87
10-27-08, 2:37 pm
Hey guys and gals, I figured it was time to post a journey for you all to read and give me feedback on. I have only been in the Gym for a lil over a yr now. When i started i weighed in at 280lbs and 35.5% BF, lil over a yr later im 200lbs and 11% BF. Right now im finishing up my bulk cycle i am going to start dieting down begining of Dec for my first Show. Im a full time college student who works in the same gym i train so that helps a lot.

My Split looks like this
Monday-Quads,Calves, Forearms
Tuesday-Shoulders, Tris
Wenesday-Back, Hams
Thursday-Chest,Bi's,Calves
Friday-Off
Sat-Start Week over


Diet looks like this, i dont really count calories just go by how my body feels

6:30 Am: 8 Whole Eggs, Can of tuna, 1 cup Oats, and pak
9:30 Am: 2 PB&j's, Whey Shake 48 grams
11:00 Am: Workout
12:15 PWO Shake
2:00 PM Some sort of beef, sweet potatoe, and green beans
5:00 Pm 10 oz Chicken, Brown Rice, Green Beans
9:15 Pm 2 scoops Casien, 8 oz Low fat milk, 1 scoop sugar free Ice Cream and 1 spoonfull Natural PB Shake before bed

I push it hard in the gym i see some results not alot but i try everyday so i know one day i will get the gains i deserve, Been a animal fan since the first day i went to the gym and i love the brother hood in here so thanks again

Big_Country87
10-27-08, 2:42 pm
Today was leg day and it looked like this

leg Extensions
100-10
130-10
245-2
100-20(All one set)
2 sets

Leg Press
4 Plates each side-10
5 plates Each side-10
6 plates-10
7 plates-10

Squats
135-10
225-10
315-5
legs were done then

lunges
135 4 sets 10 each leg

Seated Calf Raises
3 plates-25 reps(3 sets)

Standing Calf Raises
300-20
400-20
500-20

Then did forearms, followed by 10 min stair stepper(bad idea) lol

Big_Country87
10-28-08, 8:44 pm
Today was shoulders(one of my fav days)

Seated Military Press
115-12
155-12
185-10
205-8

Arnies
45-10
55-10
60-10
65-10(with ease next week gotta go heavier)

Side Lateral Raises
20-10 each arm
25-10
30-10
40-10

Bent over lateral Raises SuperSeted with Reverse Pec Deck
4 sets of 10-12

Barbell Shrugs
135-25
205-20
255-15
315-10
355-6

on to Tris

Incline Skull Crusher with Ez Bar
45-20
75-15
115-10

Bench Dips
BW-10
25lbs-10
45lbs-18

Rope Pressdown
120-10
180-10
220-8

Off to the locker room for a some torrent mmmmm great workout tomorrow is Back and Hams

BEASTOFRAGE
06-09-09, 1:44 am
glad to see you here brother!
TB

BEASTOFRAGE
06-09-09, 1:45 am
oh...and did you see the blackouts and hear the earthquakes brother?
TB

Big_Country87
06-10-09, 1:38 am
you know as a matter of fact my power did go out late sunday night something about someone doing it big down in bama

BEASTOFRAGE
06-10-09, 5:13 am
you know as a matter of fact my power did go out late sunday night something about someone doing it big down in bama

damn right brother...oh and sorry about that...LOL!
TB

Big_Country87
06-10-09, 11:18 am
oh no worries at least it went out because there was a monster doing big things and changing the world one rep at a time

BEASTOFRAGE
06-11-09, 2:49 am
oh no worries at least it went out because there was a monster doing big things and changing the world one rep at a time

damn right brother!
TB

Big_Country87
03-26-11, 10:54 pm
so its been a long long time since I posted anything on this site, not that I have forgotten about my Animal brothers but I have just been through alot. Not saying my problems are worse than anyone else in the world. As I sit here just a lil over a hr till my 24th birthday, trying to figure out if were to turn from here. I love the iron game its the second biggest thing in my life, second to my 6 month old son. I live for the iron, I trian my ass off in the gym and try and get enough rest any of you with children understand. The number one thing I suck at is my nutrition im not trying to make excuses I just have to be honest with myself and admit that my diet is the reasons my progress in the gym is not always what I hoped for. In the past I trained like a bodybuilder, then I decided to go for a powerlifting meet randomly and to my happiness I placed first in my 242 weight class not with a very high total but I trained hard for it and never gave up and it payed off. Now Im back to my bodybuilding roots and got a great training partner my nutrtion is not spot on but much much better and my gains are coming faster and faster. I will be around for a long time and with the support of my brothers here, I will start posting my progress on here for you guys to read and help me along

Big_Country87
03-29-11, 10:27 am
So blasted wheels yesterday it looked like this....

Squats Supersetted with Close stance leg press
315x10,700x15
405x10,700x15
495x8, 700x10

Walking Lunges
50db 20 yrds up and back
70db 20 yrds up and back
100db 20 yrds up and back

Stiff leg
225x10
275x8
315x6

Lying Leg Curls
80x12
60x20
120x6

Abs
legs are blasted already, I got chest here in a couple hrs I will post how well that session goes

Big_Country87
03-31-11, 8:25 pm
well its been a rough week in the gym been killing myself, so far I got a pr on becnh at 225 for 17 1/2 and incline dumbells 120x6, yesterday was back day and we killed it tons of rows and pull ups and pull overs, and today we had shoulders and i love the feeling of not being able to lift mr ams above my head, tomorrow is arms so i will post the workout for you, till then eat big and train insane

Big_Country87
05-19-11, 10:00 am
Monday- Legs first day of juggernaut training 5 sets of 10 at 60%

Squats- 245x5x10
Walking DB Lunges- 40's 15yds
60s 15yds
80's 15yds
Lying Leg Curls- 110 3x15
GHR 3xBW
Ab wheel 3x10

Big_Country87
05-19-11, 10:01 am
Wednesday- Chest

Bench 190x5x10
Incline Bench 135x10
185x10
225x8
255x6
Dips 50 total BW
Hanging Leg Raises 3x10

Big_Country87
05-19-11, 11:09 pm
Today was deads

Deads 225x5x10
BB rows 135x10
185x8
225x8
315x6
365x6
Low cable rows
GHR situps
33in Box jumps 50 total

Big_Country87
05-23-11, 2:13 pm
Restarted my juggernaut training after buying ebook

3min jump rope
Stretching

3x15 24in box
Square 245x10,10,10,10,15
Lying leg curls 3x12
Weighted decline situps

Pucked my guts out after so all in all great session

Nix0r
05-23-11, 2:14 pm
I'm gonna be hopping on the Juggernaut Method after my upcoming meet. Subbed to see how things work out for you!

Big_Country87
05-23-11, 5:27 pm
Glad to have ya!, thanks for your support brother

Big_Country87
05-27-11, 4:45 am
Bench session 5/26/11

Juggernaut method
Bench 205x4x10
205x1x18

Incline dumbbell
75,100,65,110

Flyes
35,45,55

Bw dips
10,10,14

Chest supported rows
100,140,180

Big_Country87
05-27-11, 8:58 pm
Today did a lil crossfit

21 deads 225
21 24in box jumps
15 deads 225
15 24in box jumps
9 deads 225
9 24in box jumps

Did it for a time of 9:30

Big_Country87
05-29-11, 9:23 am
Lil side note after reading Bruiser's tips I went out and bought some digestive enzymes from my local wal-mart already after taking them with each meal today I can honestly say I can feel my body breaking the food down very quickly and I'm getting hungry much faster than I'm used to so all in all so far well worth the money

Big_Country87
05-31-11, 10:14 pm
Week 2 of juggernaut bench session

225x2x10
225x1x18

Incline
135x15
185x15
225x15

Cable crossovers
60x3xfailure

Dips
BWx15
BWx15
+25lbsx12
BWx8

Big_Country87
06-01-11, 6:48 am
Week 2 squats
24in box jumps
6 sets of 3

185x5
225x5
275x2x10
275x1x13

GHR
BWx3x10

Weighted decline situps
3x15

Big_Country87
06-03-11, 12:45 pm
Week 2 deads

185x5
225x5
245x2x10
245x1x24

Lying leg curls
3x15

Hanging leg raises
5x12

Big_Country87
06-06-11, 8:10 am
So first crack out if the barell today 6 am in the gym doing my third week of juggernaut training this the all out week so it went like this

5 min stationary bike
5 min stretch/warmup

6x3 24in box jumps

Squats
205x5
245x3
275x1
300x12 deep deep squats

GHR
4x5 BW

weighted decline situps
3x15

Squats felt great today pleased with the depth, I will continue training for depth that way on meet day my depth will not be a issue

Big_Country87
06-08-11, 7:19 am
Bench session 6/8/11

5 min stretch/warmup

135x2x15
155x5
185x3
225x1
245x16

Dips
BWx18
+45x12
+45x8
BWx10

BB row
135x15
185x12
225x8

Front plate raise
45x3x12

Band pull apart
3xfailure

And some ab work

Bruiser
06-08-11, 8:07 am
I'm glad to hear that you're enjoying the benefits of the digestive enzymes. With the extra food you're taking in and the way that you're training you should be seeing some serious size and strength gains. Good luck.

Big_Country87
06-08-11, 4:52 pm
I am seeing great results so far I started my training light and I have been making sure my form is on point but thanks again brother for your kind words and all your advice

Nix0r
06-08-11, 5:09 pm
245x16 on the AMAP set? Daaaaaaaaaaamn strong. You sandbagging your numbers a bit? :P

Big_Country87
06-08-11, 7:36 pm
It does look like I started a lil low on bench but we will see how the 8's amap week I will see if I bumped my working max up enough

Big_Country87
06-10-11, 8:29 pm
Deadlift session 6/11/11

5 min elliptical
5 min stretch/warmup

135x2x5
185x5
225x2x5
275x20

BB curls
65x10
95x10
135x6

Walking lunges
135x3x15 yards

Big_Country87
06-12-11, 2:13 pm
I was bored today so I went to the gym for some speed work

5 min treadmill
5 min warmup/ stretch

195x8x3 all under 3 sec

Rolling db ext
25x12
35x12
45x10
50x10

BB military to the top of head
135x2x15
185x2x10

Tricep pushdown
150x5x12

Arnold presses
40x12
65x10
45x8
70x5

Big_Country87
06-13-11, 2:09 pm
Deload week

Squats
135x5
185x5
225x5

Leg press
5 piesx6x20

Stiff leg
135x3x12

Big_Country87
06-16-11, 7:59 am
Deload bench session

135x2x5
185x2x5
225x15x2 all paused

Tbar row
1 platex15
2 platsx12
3 platex10

Rope pressdown
100x5x20

Front DB raise
30x15
40x15
50x10

Big_Country87
06-17-11, 1:42 pm
Deload deadliest session

135x2x5
185x2x5
225x20x1

Shrugs
135x50
225x25
315x15

DB hammer curls
40x12
60x12
75x8

Hanging leg raise
3x15

Big_Country87
06-20-11, 8:18 pm
Started the 8's wave today in my training. It went like this

5min warmup
5min stretch

Box jumps
24in 2x5
30in 2x5
32.5 1x4
35in 1x1 huge pr

Squats
135x2x5
185x5
225x3
275x4x8
275x10

Lying leg curls
100x5x12

Standing abs with green band
3x15

Big_Country87
06-21-11, 9:02 pm
Bench session 6/21/11

135x2x5
185x2x3
215x4x8
215x21

Doubles with long pause
275x2x2

Tate press 35,45,55,65
Rope pushdown 170x5x12

BB military
165x4x6

Yates style rows
225x3x12

A bunch of abs

Big_Country87
06-27-11, 7:28 pm
Squat session 6/27/11

Today went real basic was crunched for time but still great session

5min treadmill
5min warmup

24in box jumps holding 15lb medicine ball
6x5

Squats
135x2x5
225x3
250x3
275x3
300x2x8
300x10

Lying leg curls

Decline crunches
5x12

Big_Country87
06-28-11, 9:26 pm
So today was the worst day I think I have ever had, I found out that my fiancÚ was cheating on me so by the time I made it to the gym i only had one thing on my mind total anhilation of my chest

Quick warmup

Bar X 10
135x2x5
185x2x5
225x3
275x3
315x4x2

Closegrip
185x8
225x8
275x5

Ring body rows
3x10

Seated BB military press
135x10
185x3
225x3

Abs

Posted the video on YouTube check em out

Big_Country87
07-02-11, 8:00 pm
Deadlift's today

5 min treadmill
5 min warmup/stretch

Deads
135x2x5
185x2x5
225x2x5
315x2x3
365x2x3

Shrugs
405x5x15

Hammer curls
Easy curl bar 21's
Reverse hyper
Abs

Big_Country87
07-06-11, 1:33 pm
Squat session 7/5/11

Squats
135x2x5
185x2x5
205x5
250x3
290x2
315x2
330x11

GHR
3x8

Abs
5x10

Big_Country87
07-06-11, 7:05 pm
Bench session 7/6/11

Bench
135x2x5
185x2x5
225x2x3
260x14

Vbar pushdowns
Suppersetted
Overhead rope extensions

Low rows
5x12

Abs

Big_Country87
07-09-11, 10:38 pm
Deadlift session 7/9/11

135x3x3
185x2x5
225x5x1
275x2x2
315x21

Front squats
5x5

Walking lunges
Kettlebell swings
Abs

Big_Country87
07-12-11, 8:56 pm
Squat session 7/12/11

5 min treadmill 3.3mph
5 min stretch

Squats
135x2x5
185x5
225x3
300x6x5

Lying leg curls
100x5x12

Hanging leg raises
3x10

Elipitcal
20 min

Big_Country87
07-14-11, 6:59 pm
Lil deload bench session

Bench
95x2x5
135x2x5
185x2x5
225x3x3

Incline
135x10x10

BW dips
5x10

Hanging leg raises
5x12

15 min elliptical

Big_Country87
07-15-11, 5:30 pm
so final day of my deload week

Reverse Grip pulldowns-5x10
Seated one arm rows-3x10
wide grip pulldowns-3x10
seated cable rows-5x10

easy bar curls- 5x10
hammer curls- 3x12

20 min on the c2 rower

Big_Country87
07-17-11, 6:20 pm
Don't look up to champions, be one.

Big_Country87
07-21-11, 7:22 pm
10 min treadmill at 3.3
5 min stretch
5 min warmup

Deads
135x2x5
225x2x3
315x3
405x2
475x1
500x1

Hang cleans
135x3x8

Shrugs
405x5x10

Hammer curls
3x10

Big_Country87
07-23-11, 3:00 pm
It is the amount and excellence of what is over and above the required that determines the greatness of ultimate distinction.

Big_Country87
07-24-11, 4:17 pm
It is good to start doing things that you want to do, but then its better to start doing things that you were meant to do.

Big_Country87
07-25-11, 9:16 pm
Solid bench session

95x2x5
135x2x5
185x3
225x3
275x3
315x3
335x1
345x1

4 board press close grip
275x5
275x8
275x8

V bar pushdowns
3x12

Hanging leg raises
3x15

And oh yeah Animal rage is the best pre workout ever oh my god

Big_Country87
07-26-11, 5:20 am
Sometimes only the struggle makes it worth it, only the pain makes it sweet, and only victory is the answer.

Big_Country87
08-02-11, 8:47 pm
Give out your best in everything you do, for it will echo back the same to you.