View Full Version : WCBBJuggernaut's Journey to Pro Status and Beyond
WCBBJuggernaut
12-04-11, 9:02 am
Hi everyone, my name is Brian Simmons. I am on a journey to become a Pro Wheelchair Bodybuilder. I was born with Spina Bifida and have limited use of my lower body. I first got into bodybuilding in June 2006 after I went to my first bodybuilding show and witnessed the wheelchair competitors. Right then and there I knew I wanted to join them up on stage one day.
Follow me on my journey of obtaining my Pro Status and beyond.
Stats as of 11-29-2011
Age - 27
Weight - 185 lbs
Chest - 45.5 inches
Arms - 17 inches
Waist - 36 inches
Shoulders - 50 inches
Yesterday's Training Session
12-3-2011 Shoulders and Traps
Hanging Kettlebell Fatbar Shoulder Press
Set 1- 25 lbs on each side x 10 reps
Set 2- 25 lbs on each side x 11 reps
Set 3- 25 lbs on each side x 10 reps
Kettlebell Front Raises supersetted with DB Cleans supersetted with BPA
Set 1- 25 lbs x 16 reps x 8 lbs x 10 reps x Blue Band x 10 reps
Set 2- 25 lbs x 19 reps x 8 lbs x 10 reps x Blue Band x 10 reps
Overhead Medicine Ball Throw
Set 1- 10 lbs x 15 reps
Set 2- 10 lbs x 15 reps
Set 3- 10 lbs x 15 reps
WCBBJuggernaut
12-05-11, 2:27 pm
DB Floor Press
Set 1- 95 lbs x 5 reps
Set 2- 100 lbs x 2 reps
Set 3- 110 lbs x 1 rep
Cable Row
Set 1- 160 lbs x 5 reps
Set 2- 240 lbs x 3 reps
Set 3- 260 lbs x 3 reps
Dips
Set 1- BW + 25 lbs of chains x 7 reps
Set 2- BW x 9 reps
Back Extensions
Set 1- Black Mini Band x 15 reps
Set 2- Black Mini Band x 15 reps
Set 3- Black Mini Band x 15 reps
Vaze_06
12-06-11, 12:27 am
nice db pressing, good luck on your journey. damn sure u'll kick some asses
WCBBJuggernaut
12-08-11, 9:51 am
nice db pressing, good luck on your journey. damn sure u'll kick some asses
Thanks Vaze_06......I am gonna crush the Floor Press this coming week and then I am switching exercises for 3-4 weeks.
WCBBJuggernaut
12-08-11, 9:53 am
Band Pulldowns supersetted with Rear Delt Crossovers
Set 1- Black Band x 10 reps (as fast as possible on the positive, 4-5 seconds on the negative) x 20 lbs x 15 reps
Set 2- Black Band x 10 reps (as fast as possible on the positive, 4-5 seconds on the negative) x 20 lbs x 15 reps
Set 3- Black Band x 10 reps (as fast as possible on the positive, 4-5 seconds on the negative) x 20 lbs x 15 reps
Plate Loaded Chest Press
Set 1- 135 lbs x 5 reps
Set 2- 255 lbs x missed lift
Set 3- 250 lbs x missed lift
Machine Row
Set 1- 160 lbs x 24 reps
Set 2- 160 lbs x 20 reps
Incline Curl Dropset
Set 1- 30 lbs x 7 reps
Set 2- 20 lbs x 10 reps
Set 3- 10 lbs x 20 reps
Everything was good but my chest movement. I think my neurological system burnt out. next week will be a sort of deload week. then I am switching up the exercises. I usually change exercises every 4 weeks. Gotta keep on grinding.
WCBBJuggernaut
12-11-11, 10:34 am
Suspended Kettlebell Fatbar Shoulder Press
Set 1- 25 lb Kettlebell on each side x 10 reps
Set 2- 25 lb Kettlebell on each side x 12 reps
Set 3- 25 lb Kettlebell on each side x 12 reps
Kettlebell Front Raise supersetted w/ DB Cleans supersetted with BPA
Set 1- 25 lbs x 31 reps x 10 lbs x 10 reps x Blue Band x 10 reps
Set 2- 25 lbs x 26 reps x 10 lbs x 10 reps x Blue Band x 10 reps
Medicine Ball Wall Taps
Set 1- 10 lbs x 30 seconds
Set 2- 10 lbs x 30 seconds
Set 3- 10 lbs x 30 seconds
WCBBJuggernaut
12-14-11, 10:17 pm
DB Floor Press
Set 1- 90 lbs x 5 reps
Set 2- 100 lbs x 1 rep
Set 3- 110 lbs x missed lift (I was more than halfway through the rep when my left wrist gave out and I had to dump the dumbbell.)
Cable Row
Set 1- 220 lbs x 5 reps
Set 2- 260 lbs x 3 reps
Set 3- 280 lbs x 2 reps
Dips
Set 1- BW + 25 lbs of chains x 11 reps
Set 2- BW x 16 reps
Back Extensions with the Cables
Set 1- 20 lbs x 15 reps
Set 2- 20 lbs x 15 reps
Set 3- 20 lbs x 15 reps
WCBBJuggernaut
12-14-11, 10:18 pm
Lying Strongman Rows
Set 1- 225 lbs x 30 feet
Set 2- 225 lbs x 30 feet
Set 3- 250 lbs x 30 feet
Set 4- 270 lbs x 30 feet
Slight Incline Smith Machine Press
Set 1- 140 lbs x 5 reps
Set 2- 160 lbs x 3 reps
Set 3- 180 lbs x 2 reps
Chest Supported DB Rows
Set 1- 70 lbs x 20 reps
Set 2- 70 lbs x 15 reps
Reverse Grip Barbell Preacher Curls
Set 1- 30 lbs x 7 reps from the bottom to halfway, 7 reps from the top to halfway, 7 reps full range of motion.
Set 2- 40 lbs x 7 reps from the bottom to halfway, 7 reps from the top to halfway, 5 reps full range of motion.
WCBBJuggernaut
12-16-11, 12:16 pm
Band Assisted Multigrip Bar Overhead Press
Set 1- 95 lbs x 7 reps
Set 2- 95 lbs x 6 reps
Multigrip Bar Front Raises supersetted with BPA
Set 1- 45 lbs x 15 reps x Purple Band x 15 reps
Set 2- 45 lbs x 15 reps x Purple Band x 15 reps
Set 3- 45 lbs x 15 reps x Purple Band x 15 reps
Farmer Walk Shrugs
Set 1- 75 lbs x 15 reps
Set 2- 75 lbs x 16 reps
Set 3- 75 lbs x 17 reps
Solid Dreams
12-16-11, 12:18 pm
Hey man, that's awesome that you're shooting for that.
Way to show people that you can keep pushing regardless of your circumstances.
Did you ever listen to Henry Rollins? He talked about a guy with SB as well, the guy was also determined and proud. You are the man!
Cellardweller
12-16-11, 9:23 pm
You're not just dreaming a dream, you're going out and getting it. Awesome. I'm in on this ride Juggs.
WCBBJuggernaut
12-19-11, 4:24 pm
Thanks! I have to show people that even when you are disabled, you have to push on and not give up. I hadn't heard that about Henry Rollins. I am gonna have to find what you are talking about.
Hey man, that's awesome that you're shooting for that.
Way to show people that you can keep pushing regardless of your circumstances.
Did you ever listen to Henry Rollins? He talked about a guy with SB as well, the guy was also determined and proud. You are the man!
WCBBJuggernaut
12-19-11, 4:25 pm
Glad to have you following CellarDweller!!!
You're not just dreaming a dream, you're going out and getting it. Awesome. I'm in on this ride Juggs.
WCBBJuggernaut
12-19-11, 4:26 pm
Thanks Shukin! It only gets better from here!!
Nice work Bro
WCBBJuggernaut
12-19-11, 4:27 pm
Band Assisted Incline Barbell Bench Press (purple band)
Set 1- 185 lbs x 5 reps
Set 2- 185 lbs x 5 reps
Set 3- 185 lbs x 5 reps
Underhand Closegrip Pulldown
Set 1- 180 lbs x 5 reps
Set 2- 240 lbs x 3 reps
Set 3- 300 lbs x 2 reps
Incline Band Flyes supersetted with Incline Closegrip DB Press
Set 1- Purple Band x 15 reps x 35 lbs x 15 reps
Set 2- Purple Band x 15 reps x 40 lbs x 15 reps
Set 3- Purple Band x 15 reps x 40 lbs x 15 reps
WCBBJuggernaut
12-22-11, 8:32 am
Laying Strongman Rows (Max Effort)
Set 1- 225 lbs x 30 feet
Set 2- 270 lbs x 30 feet
Set 3- 315 lbs x 30 feet
Set 4- 315 lbs x 30 feet
Incline Smith Machine Bench Press (5/3/1)
Set 1- 155 lbs x 5 reps
Set 2- 165 lbs x 3 reps
Set 3- 190 lbs x 1 rep
DB Rows (Max Reps)
Set 1- 75 lbs x 18 reps
Set 2- 75 lbs x 12 reps
Reverse Barbell Preacher Curls 21s (accessory movement)
Set 1- 30 lbs x 7 reps from the top to halfway, 7 reps from the bottom to halfway, 7 full reps
Set 2- 30 lbs x 7 reps from the top to halfway, 7 reps from the bottom to halfway, 7 full reps
Barbell Preacher Curls
Set 1- 30 lbs x 15 reps
Cellardweller
12-22-11, 5:17 pm
reverse grip preacher 21's sound kinda brutal. How'd your forearms feel after that?
WCBBJuggernaut
12-25-11, 6:04 pm
Thanks Shukin
Very nice work.
WCBBJuggernaut
12-25-11, 6:06 pm
CellarDweller, they were pumped beyond imagination. I had a hard time gripping things for a while. haha.
reverse grip preacher 21's sound kinda brutal. How'd your forearms feel after that?
WCBBJuggernaut
12-25-11, 6:07 pm
Multigrip Bar Shoulder Press
Set 1- 95 lbs x 10 reps
Set 2- 95 lbs x 11 reps
Set 3- 95 lbs x 9 reps
Multigrip Bar Front Raises supersetted with Band Facepulls to Cleans
Set 1- 45 lbs x 15 reps x Purple Band x 15 reps
Set 2- 45 lbs x 15 reps x Purple Band x 15 reps
Farmer Walk Shrugs
Set 1- 75 lbs x 18 reps
Set 2- 75 lbs x 20 reps
Set 3- 75 lbs x 20 reps
Back To Basics
12-25-11, 6:46 pm
Wow this is awesome man, this is the first Journey on here by a WCBB which is pretty cool.
Go get that pro card !
WCBBJuggernaut
12-28-11, 9:31 am
Thanks Back To Basics
Wow this is awesome man, this is the first Journey on here by a WCBB which is pretty cool.
Go get that pro card !
Go get that pro card !
x2
WCBBJuggernaut
01-01-12, 10:59 am
Incline Band Assisted Bench Press
Set 1- 165 lbs x 6 reps
Set 2- 185 lbs x 5 reps
Set 3- 205 lbs x 3 reps
Underhand Closegrip Pulldown
Set 1- 200 lbs x 5 reps
Set 2- 260 lbs x 3 reps
Set 3- 305 lbs x 1 rep
Incline Closegrip DB Press supersetted with Incline Fat Gripz Cable Flyes
Set 1- 40 lbs x 15 reps x 20 lbs x 15 reps
Set 2- 40 lbs x 15 reps x 20 lbs x 15 reps
Set 3- 40 lbs x 15 reps x 20 lbs x 10 reps
WCBBJuggernaut
01-01-12, 11:00 am
Strongman Rows
Set 1- 225 lbs x 30 feet
Set 2- 270 lbs x 30 feet
Set 3- 315 lbs x 30 feet
Set 4- 330 lbs x 30 feet
Incline Smith Press
Set 1- 155 lbs x 5 reps
Set 2- 165 lbs x 3 reps
Set 3- 190 lbs x 1 rep
Chest Supported DB Row
Set 1- 75 lbs x 19 reps
Set 2- 75 lbs x 13 reps
Reverse Grip Barbell Preacher Curl 21s
Set 1- 30 lbs x 7 reps x 7 reps x 7 reps
Set 2- 30 lbs x 7 reps x 7 reps x 7 reps
Regular Grip Barbell Preacher Curls
Set 1- 30 lbs x 15 reps
WCBBJuggernaut
01-01-12, 11:01 am
Fat Gripz Barbell Shoulder Pin Presses supersetted w/ Band Pulldowns
Set 1- 95 lbs x 5 reps x Pink Mini Band x 15 reps
Set 2- 95 lbs x 5 reps x Pink Mini Band x 15 reps
Set 3- 95 lbs x 6 reps x Pink Mini Band x 15 reps
Chain Front Raises supersetted with Band Facepulls
Set 1- 45 lbs x 15 reps x Purple Band x 15 reps
Set 2- 45 lbs x 15 reps x Purple Band x 15 reps
Timed Kettlebell Shrugs (30 seconds) supersetted w/ Reverse Shrugs with Bands
Set 1- 25 lbs x 49 reps x Pink Mini Band x 15 reps
Set 2- 25 lbs x 50 reps x Pink Mini Band x 15 reps
Set 3- 25 lbs x 60 reps x Pink Mini Band x 15 reps
WCBBJuggernaut
01-05-12, 10:12 am
Band Assisted Barbell Incline Press
Set 1- 175 lbs x 5 reps
Set 2- 200 lbs x 4 reps
Set 3- 205 lbs x 2 reps
Underhand Closegrip Pulldowns
Set 1- 220 lbs x 5 reps
Set 2- 280 lbs x 3 reps
Set 3- 305 lbs x 2 reps
Closegrip DB Press supersetted w/ Fat Grip Cable Flye
Set 1- 40 lbs x 15 reps x 40 lbs x 15 reps
Set 2- 40 lbs x 15 reps x 40 lbs x 10 reps
Set 3- 40 lbs x 15 reps x 30 lbs x 10 reps
WCBBJuggernaut
01-05-12, 10:13 am
Strongman Rows
Set 1- 225 lbs x 30 feet
Set 2- 270 lbs x 30 feet
Set 3- 330 lbs x 30 feet
Slight Incline DB Chest Press
Set 1- 65 lbs x 5 reps
Set 2- 75 lbs x 3 reps
Set 3- 80 lbs x 8 reps
Chest Supported Incline DB Row
Set 1- 75 lbs x 20 reps
Set 2- 75 lbs x 16 reps
Reverse Grip Barbell Preacher Curl 21s
Set 1- 30 lbs x 7 x 7 x 7 reps
Set 2- 30 lbs x 7 x 7 x 7 reps
Barbell Preacher Curls
Set 1- 30 lbs x 15 reps
WCBBJuggernaut
01-07-12, 12:40 pm
Shoulder Pin Press
Set 1- 95 lbs x 7 reps (Pins set at 15)
Set 2- 95 lbs x 8 reps (Pins set at 16)
Set 3- 95 lbs x 8 reps (Pins set at 19)
Chain Front Raises supersetted w/ Facepulls into Cleans w/ Band
Set 1- 45 lbs x 15 reps x Pink Band x 15 reps
Set 2- 45 lbs x 15 reps x Pink Band x 15 reps
Shrugs supersetted w/ BPAs
Set 1- 75 lbs x 15 reps x Orange Band x 10 reps
Set 2- 75 lbs x 15 reps x Orange Band x 10 reps
Set 3- 75 lbs x 17 reps x Orange Band x 10 reps
WCBBJuggernaut
01-16-12, 12:11 pm
I want to let everyone know I had emergency surgery this past Friday and wont be able to weight train for at least another 2 weeks or so. as soon as the doc clears me I will be back in the gym full force. I had surgery to replace the shunt in my head that drains fluid from around my brain due to my birth defect. I am in great spirits and can't wait to be back in the gym pumping heavy iron.
mickmanley
01-16-12, 12:17 pm
I want to let everyone know I had emergency surgery this past Friday and wont be able to weight train for at least another 2 weeks or so. as soon as the doc clears me I will be back in the gym full force. I had surgery to replace the shunt in my head that drains fluid from around my brain due to my birth defect. I am in great spirits and can't wait to be back in the gym pumping heavy iron.
cant wait for the comeback, ill definitely be checking out this log!
WCBBJuggernaut
01-29-12, 12:22 pm
I have been cleared by my doctor to starting training again after my surgery. I am currently 21 weeks out from the 2012 NPC USA Wheelchair Bodybuilding Championship/Greater Gulf States Bodybuilding Show held on June 22nd and 23rd.
Its hard to say what my diet will be like as I am working with a diet coach to help me bring the best look possible.
I will be training with weights 3 days a week using a Powerlifting/Bodybuilding Hybrid method.
Cardio right now will be on the days I don't train with weights, using my handcycle and Functional Rope Intervals. Closer to the show I will probably add in more cardio sessions depending on where I am at bodyfat wise.
I thank everyone for their support through this journey.
WCBBJuggernaut
01-29-12, 12:23 pm
DB Floor Press with Orange Band Around my Back (Max Weight)
Set 1- 60 lbs x 5 reps
Set 2- 70 lbs x 3 reps
Set 3- 70 lbs x 4 reps
Incline Barbell Press (Max Reps)
Set 1- 135 lbs x 15 reps
Set 2- 135 lbs x 8 reps
Smith Machine Rows(Laying on a bench, Pulling down the bar supported by bands)
Set 1- Black Bands x 15 reps
Set 2- Black band double wrapped x 10 reps
Set 3- Black Band Double Wrapped + Orange Band x 10 reps
Set 4- Black Band Double Wrapped + Orange Band x 14 reps
Triceps Band Pushdowns
Set 1- Black Band x 15 reps
Set 2- Black Band x 15 reps
Set 3- Black Band x 15 reps
Set 4- Black Band x 15 reps
WCBBJuggernaut
01-29-12, 12:23 pm
Handcycle Cardio, 4 miles in 37 minutes and burned 602 calories.
WCBBJuggernaut
02-02-12, 11:18 am
Weighted Pullups
Set 1- BW x 5 reps
Set 2- BW + 25 lbs x 5 reps
Set 3- BW + 50 lbs x 3 reps
Inverted Rows (thick handles)
Set 1- BW x 10 reps
Set 2- BW x 7 reps
Chest Supported DB Rows
Set 1- 75 lbs x 8 reps
Set 2- 75 lbs x 8 reps
Set 3- 75 lbs x 5 reps
Set 4- 75 lbs x 5 reps
Chain Fatbar Curls
Set 1- 25 lbs x 15 reps
Set 2- 35 lbs x 15 reps
Set 3- 35 lbs x 17 reps
WCBBJuggernaut
02-02-12, 11:19 am
Handcycle: 4 miles in 32 minutes and 45 seconds
calories burned: 572
WCBBJuggernaut
02-02-12, 11:20 am
DB Shoulder Press supersetted with Close Grip Pulldowns
Set 1- 35 lbs x 7 reps x 200 lbs x 6 reps x 140 lbs x 10 reps
Set 2- 35 lbs x 8 reps x 140 lbs x 10 reps
Set 3- 35 lbs x 9 reps x 140 lbs x 10 reps
Set 4- 35 lbs x 6 reps x 140 lbs x 7 reps
DB Side Laterals supersetted with Reverse Pec Deck with Band
Set 1- 20 lbs x 15 reps x 20 lbs + double wrapped mini band x 15 reps
Set 2- 20 lbs x 15 reps x 20 lbs + double wrapped mini band x 15 reps
Set 3- 20 lbs x 15 reps x 20 lbs + double wrapped mini band x 15 reps
Cable Overhead Crossover Pulldowns
Set 1- 30 lbs x 10 reps
Set 2- 35 lbs x 10 reps
Set 3- 40 lbs x 15 reps
WCBBJuggernaut
02-02-12, 11:20 am
Handcycle: 4 miles in 31 minutes and 50 seconds
Calories burned: 522
WCBBJuggernaut
02-06-12, 9:57 am
DB Floor Press(Max Effort)
Set 1- 70 lbs x 8 reps
Set 2- 85 lbs x 5 reps
Set 3- 95 lbs x 3 reps
Smith Machine Row(laying on bench, pulling bar down supported by bands)
Set 1- Black Resistance Band Double Wrapped + Orange Resistance Band x 15 reps
Set 2- Black Resistance Band Double Wrapped + Orange Resistance Band + Red Resistance Band x 15 reps
Set 3- Black Resistance Band Double Wrapped + Orange Resistance Band + Red Resistance Band x 15 reps
Incline DB Press(High Volume) 45 seconds between each set
Set 1- 55 lbs x 15 reps
Set 2- 55 lbs x 10 reps
Set 3- 55 lbs x 6 reps
Set 4- 40 lbs x 10 reps
Set 5- 40 lbs x 10 reps
Set 6- 40 lbs x 10 reps
Set 7- 40 lbs x 10 reps
Band Triceps Pushdown
Set 1- Black Mini Band x 15 reps
Set 2- Black Mini Band x 15 reps
Set 3- Black Mini Band x 15 reps
Putting work in for sure.
WCBBJuggernaut
02-06-12, 11:29 am
Most definitely, trying something a little different with chest, alot more volume. Chest is my weakest bodypart. It has come up a lot in the past two years but it still needs alot of work.
Putting work in for sure.
WCBBJuggernaut
02-09-12, 10:13 am
Pullups supersetted with Barbell Shoulder Presses
Set 1- BW + 25 lbs of chains x 5 reps x 45 lbs x 15 reps
Set 2- BW + 25 lbs of chains x 7 reps x 45 lbs x 15 reps
Set 3- BW + 50 lbs of chains x 4 reps x 45 lbs x 15 reps
Set 4- BW + 50 lbs of chains x 3 reps x 45 lbs x 15 reps
Chest Supported Incline DB Rows
Set 1- 50 lbs x 15 reps
Set 2- 50 lbs x 12 reps
Set 3- 50 lbs x 6 reps
Set 4- 25 lbs x 15 reps
Set 5- 25 lbs x 15 reps
Set 6- 25 lbs x 15 reps
Set 7- 25 lbs x 15 reps
Fatbar Barbell Chain Curls
Set 1- 35 lbs x 15 reps
Set 2- 35 lbs x 15 reps
Set 3- 35 lbs x 15 reps
WCBBJuggernaut
02-09-12, 10:26 am
DB Shoulder Press supersetted with Closegrip Pulldowns
Set 1- 35 lbs x 10 reps x 140 lbs x 15 reps
Set 2- 40 lbs x 5 reps x 140 lbs x 15 reps
Set 3- 40 lbs x 5 reps x 160 lbs x 15 reps
Set 4- 40 lbs x 5 reps x 160 lbs x 15 reps
Reverse Pec Deck supersetted with DB Side Laterals
Set 1- Double Wrapped Mini Orange Band + 20 lbs x 15 reps x 15 lbs x 15 reps
Set 2- Double Wrapped Mini Orange Band + 20 lbs x 15 reps x 15 lbs x 15 reps
Set 3- Double Wrapped Mini Orange Band + 20 lbs x 15 reps x 15 lbs x 15 reps
Cable Crossover Pulldown
Set 1- 40 lbs x 15 reps
Set 2- 40 lbs x 15 reps
Set 3- 40 lbs x 15 reps
WCBBJuggernaut
02-09-12, 10:27 am
Dragonfly Handcycle: 4.15 miles
Time: 37 minutes 40 seconds
Calories Burned: 599
WCBBJuggernaut
02-17-12, 11:55 am
DB Floor Press with Band
Set 1- 60 lbs x 5 reps
Set 2- 70 lbs x 4 reps
Set 3- 75 lbs x 1 rep
Row on Smith Machine W/ Bands
Set 1- Black Resistance Band Double Wrapped + Orange Resistance Band x 15 reps
Set 2- Black Resistance Band Double Wrapped + Orange Resistance Band + Red Resistance Band x 15 reps
Set 3- Black Resistance Band Double Wrapped + Orange Resistance Band + Red Resistance Band x 15 reps
Incline DB Press
Set 1- 50 lbs x 10 reps
Set 2- 50 lbs x 16 reps
Set 3- 50 lbs x 10 reps
Set 4- 50 lbs x 8 reps
Set 5- 50 lbs x 8 reps
Set 6- 50 lbs x 6 reps
Set 7- 40 lbs x 10 reps
Laying Triceps Pushdown
Set 1- 60 lbs x 10 reps
Set 2- 60 lbs x 10 reps
Set 3- 60 lbs x 10 reps
WCBBJuggernaut
02-17-12, 11:55 am
Weighted Pullups supersetted with Barbell Shoulder Press
Set 1- BW + 50 lbs x 4 reps x 45 lbs x 15 reps
Set 2- BW + 50 lbs x 4 reps x 45 lbs x 15 reps
Set 3- BW + 50 lbs x 2 reps x 45 lbs x 15 reps
Set 4- BW + 50 lbs x 2 reps x 45 lbs x 15 reps
Chest Supported DB Rows
Set 1- 50 lbs x 10 reps
Set 2- 50 lbs x 10 reps
Set 3- 50 lbs x 10 reps
Set 4- 50 lbs x 8 reps
Set 5- 50 lbs x 7 reps
Set 6- 25 lbs x 15 reps
Set 7- 25 lbs x 15 reps
Fatbar Barbell Curls with Chains
Set 1- 40 lbs x 15 reps
Set 2- 40 lbs x 15 reps
Set 3- 40 lbs x 15 reps
WCBBJuggernaut
02-17-12, 11:56 am
DB Shoulder Press supersetted with Close Grip Pulldowns
Set 1- 40 lbs x 9 reps x 140 lbs x 15 reps
Set 2- 40 lbs x 6 reps x 160 lbs x 15 reps
Set 3- 40 lbs x 6 reps x 160 lbs x 15 reps
Set 4- 40 lbs x 5 reps x 160 lbs x 15 reps
Scarecrows supersetted with DB Side Laterals
Set 1- 30 lbs x 15 reps x 15 lbs x 15 reps
Set 2- 30 lbs x 15 reps x 15 lbs x 15 reps
Set 3- 30 lbs x 15 reps x 15 lbs x 15 reps
Cable Crossover Pulldown
Set 1- 40 lbs x 15 reps
Set 2- 40 lbs x 15 reps
Set 3- 40 lbs x 15 reps
WCBBJuggernaut
02-26-12, 10:14 am
DB Floor Press
Set 1- 75 lbs x 8 reps
Set 2- 90 lbs x 3 reps
Set 3- 100 lbs x 2 reps
Smith Machine Row
Set 1- Double Wrapped Black Resistance Band + Orange Resistance Band x 15 reps
Set 2- Double Wrapped Black Resistance Band + Orange Resistance Band + Red Resistance Band x 15 reps
Set 3- Double Wrapped Black Resistance Band + Orange Resistance Band + Red Resistance Band x 15 reps
Incline DB Bench Press(40 seconds rest in between sets)
Set 1- 50 lbs x 15 reps
Set 2- 50 lbs x 15 reps
Set 3- 50 lbs x 11 reps
Set 4- 50 lbs x 10 reps
Set 5- 50 lbs x 9 reps
Set 6- 50 lbs x 9 reps
Set 7- 50 lbs x 8 reps
Triceps Band Pushdown
Set 1- Black Mini Band x 15 reps
Set 2- Black Mini Band + Red Mini Band x 12 reps
Set 3- Black Mini Band + Red Mini Band x 12 reps
WCBBJuggernaut
02-26-12, 10:15 am
Dragonfly handcycle:
Time- 28 minutes and 17 seconds
Calories burned: 461
WCBBJuggernaut
02-26-12, 10:16 am
Weighted Pullups supersetted with Barbell Shoulder Press
Set 1- BW of 197 lbs + 50 lbs of chains x 4 reps x 45 lbs x 15 reps
Set 2- BW of 197 lbs + 50 lbs of chains x 4 reps x 45 lbs x 15 reps
Set 3- BW of 197 lbs + 50 lbs of chains x 3 reps x 45 lbs x 15 reps
Set 4- BW of 197 lbs + 50 lbs of chains x 3 reps x 45 lbs x 15 reps
Chest Supported DB Rows
Set 1- 50 lbs x 10 reps
Set 2- 50 lbs x 10 reps
Set 3- 50 lbs x 10 reps
Set 4- 50 lbs x 10 reps
Set 5- 50 lbs x 10 reps
Set 6- 50 lbs x 10 reps
Set 7- 50 lbs x 10 reps
Fatbar Barbell Chain Curls
Set 1- 40 lbs x 15 reps
Set 2- 40 lbs x 15 reps
Set 3- 40 lbs x 25 reps
WCBBJuggernaut
02-26-12, 10:16 am
Backless DB Shoulder Press supersetted with Close Grip Pulldowns
Set 1- 40 lbs x 5 reps x 200 lbs x 8 reps
Set 2- 45 lbs x 1 rep x 180 lbs x 15 reps
Set 3- 45 lbs x 1 rep x 180 lbs x 12 reps
Scarecrows supersetted with DB Side Laterals
Set 1- 40 lbs x 15 reps x 20 lbs x 15 reps
Set 2- 40 lbs x 15 reps x 20 lbs x 15 reps
Set 3- 40 lbs x 15 reps x 20 lbs x 15 reps
Cable Crossover Pulldown
Set 1- 40 lbs x 15 reps
Set 2- 40 lbs x 15 reps
Set 3- 40 lbs x 15 reps
WCBBJuggernaut
02-26-12, 10:17 am
DB Floor Press w/ Orange Resistance Band
Set 1- 65 lbs x 7 reps
Set 2- 75 lbs x 2 reps
Set 3- 80 lbs x 1 rep
One Arm Band Row
Set 1- Green Resistance Band x 15 reps each side
Set 2- Green Resistance Band x 15 reps each side
Set 3- Green Resistance Band x 15 reps each side
Smith Machine Incline Press(7 sets of hell, 40 seconds of rest between sets)
Set 1- 110 lbs x 15 reps
Set 2- 110 lbs x 11 reps
Set 3- 110 lbs x 8 reps
Set 4- 90 lbs x 9 reps
Set 5- 90 lbs x 10 reps
Set 6- 90 lbs x 9 reps
Set 7- 90 lbs x 9 reps
Laying Triceps Pushdown
Set 1- 60 lbs x 15 reps
Set 2- 60 lbs x 15 reps
Set 3- 60 lbs x 15 reps
WCBBJuggernaut
03-07-12, 9:27 am
Weighted Pullups
Set 1- BW of 195 lbs + 50 lbs x 5 reps
Set 2- BW of 195 lbs + 50 lbs x 4 reps
Set 3- BW of 195 lbs + 50 lbs x 3 reps
Set 4- BW of 195 lbs + 50 lbs x 6 reps
Chest Supported Rows
Set 1- 50 lbs x 15 reps
Set 2- 50 lbs x 10 reps
Set 3- 50 lbs x 10 reps
Set 4- 50 lbs x 8 reps
Set 5- 50 lbs x 8 reps
Set 6- 50 lbs x 8 reps
Set 7- 50 lbs x 8 reps
Chain Curls
Set 1- 40 lbs x 15 reps
Set 2- 40 lbs x 15 reps
Set 3- 40 lbs x 15 reps
WCBBJuggernaut
03-07-12, 9:27 am
Backless DB Shoulder Press
Set 1- 45 lbs x 4 reps
Set 2- 45 lbs x 3 reps
Set 3- 45 lbs x 3 reps
Set 4- 45 lbs x 2 reps
Scarecrows supersetted with DB Side Laterals
Set 1- 40 lbs x 15 reps x 20 lbs x 15 reps
Set 2- 40 lbs x 15 reps x 20 lbs x 15 reps
Set 3- 40 lbs x 15 reps x 20 lbs x 15 reps
Seated DB Deadlift into Shrug
Set 1- 75 lbs x 8 reps
Set 2- 75 lbs x 8 reps
Set 3- 75 lbs x 8 reps
WCBBJuggernaut
03-07-12, 9:28 am
DB Floor Press
Set 1- 80 lbs x 3 reps
Set 2- 95 lbs x 3 reps
Set 3- 100 lbs x 1 rep
DB Row
Set 1- 70 lbs x 8 reps
Set 2- 75 lbs x 8 reps
Set 3- 80 lbs x 6 reps
Incline Press
Set 1- 160 lbs x 10 reps
Set 2- 160 lbs x 10 reps
Set 3- 160 lbs x 10 reps
Set 4- 160 lbs x 10 reps
Set 5- 160 lbs x 9 reps
Set 6- 160 lbs x 9 reps
Set 7- 160 lbs x 6 reps
Triceps Band Pushdowns
Set 1- Orange Resistance Band x 15 reps
Set 2- Orange Resistance Band x 15 reps
Set 3- Orange Resistance Band x 15 reps
WCBBJuggernaut
03-07-12, 9:29 am
Pullups
Set 1- BW of 195 lbs x 13 reps
Set 2- BW of 195 lbs + 25 lbs x 12 reps
Set 3- BW of 195 lbs + 50 lbs x 6 reps
Set 4- BW of 195 lbs + 50 lbs x 7 reps
Cable Rows
Set 1- 160 lbs x 10 reps
Set 2- 160 lbs x 9 reps
Set 3- 160 lbs x 5 reps
Set 4- 120 lbs x 8 reps
Set 5- 90 lbs x 15 reps
Set 6- 90 lbs x 12 reps
Set 7- 90 lbs x 11 reps
Preacher Curl Machine
Set 1- 50 lbs x 9 reps
Set 2- 50 lbs x 10 reps
Set 3- 50 lbs x 10 reps
WCBBJuggernaut
03-08-12, 10:55 am
Smith Machine Shoulder Press
Set 1- 130 lbs x 5 reps
Set 2- 130 lbs x 5 reps
Set 3- 130 lbs x 9 reps
DB Front Raises
Set 1- 20 lbs x 15 reps
Set 2- 20 lbs x 15 reps
DB Side Laterals
Set 1- 20 lbs x 15 reps
Set 2- 20 lbs x 15 reps
Seated DB Cleans
Set 1- 15 lbs x 10 reps
Set 2- 15 lbs x 15 reps
(Front Raises, Side Laterals and Cleans were supersetted)
Seated DB Deadlift into Shrug
Set 1- 75 lbs x 10 reps
Set 2- 75 lbs x 10 reps
Set 3- 75 lbs x 10 reps
WCBBJuggernaut
03-08-12, 10:56 am
Handcycle: 2.04 miles in 16 minutes and 55 seconds
WCBBJuggernaut
03-16-12, 9:15 am
Incline Barbell Pin Press
Set 1- 165 lbs x 5 reps
Set 2- 165 lbs x 5 reps
Set 3- 165 lbs x 7 reps
Cable Row
Set 1- 120 lbs x 10 reps
Set 2- 140 lbs x 10 reps
Set 3- 150 lbs x 10 reps
Machine Flye
Set 1- 120 lbs x 10 reps
Set 2- 120 lbs x 10 reps
Set 3- 120 lbs x 10 reps
Set 4- 120 lbs x 10 reps
Set 5- 120 lbs x 10 reps
Set 6- 120 lbs x 10 reps
Set 7- 120 lbs x 16 reps
Skullcrusher
Set 1- Black Resistance Band + 25 lbs of chains x 10 reps
Set 2- Black Resistance Band + 25 lbs of chains x 10 reps
Set 3- Black Resistance Band + 25 lbs of chains x 11 reps
WCBBJuggernaut
03-16-12, 9:16 am
Band Resisted Pulldowns
Set 1- Black Resistance Band + 120 lbs x 10 reps
Set 2- Black Resistance Band + 140 lbs x 7 reps
Set 3- Black Resistance Band + 145 lbs x 7 reps
Set 4- Black Resistance Band + 160 lbs x 5 reps
Cable Row
Set 1- 160 lbs x 10 reps
Set 2- 160 lbs x 8 reps
Set 3- 160 lbs x 5 reps
Set 4- 120 lbs x 12 reps
Set 5- 120 lbs x 11 reps
Set 6- 120 lbs x 8 reps
Set 7- 120 lbs x 9 reps
Cable Pullovers supersetted with Incline DB Curls
Set 1- 90 lbs x 15 reps x 25 lbs x 15 reps
Set 2- 90 lbs x 15 reps x 25 lbs x 10 reps
Set 3- 90 lbs x 15 reps x 25 lbs x 10 reps
WCBBJuggernaut
03-16-12, 9:17 am
Smith Machine Shoulder Press
Set 1- 100 lbs x 10 reps
Set 2- 110 lbs x 10 reps
Set 3- 120 lbs x 15 reps
DB Front Raises
Set 1- 20 lbs x 15 reps
Set 2- 20 lbs x 15 reps
DB Side Laterals
Set 1- 20 lbs x 15 reps
Set 2- 20 lbs x 15 reps
DB Cleans
Set 1- 15 lbs x 10 reps
Set 2- 15 lbs x 10 reps
(Front Raises, Side Laterals and Cleans were supersetted)
Seated DB Deadlift into Shrug
Set 1- 75 lbs x 10 reps
Set 2- 75 lbs x 10 reps
Set 3- 75 lbs x 10 reps
WCBBJuggernaut
03-17-12, 3:06 pm
Incline Pin Press
Set 1- 165 lbs x 8 reps
Set 2- 185 lbs x 3 reps
Set 3- 190 lbs x 2 reps
Cable Rows
Set 1- 150 lbs x 10 reps
Set 2- 160 lbs x 10 reps
Set 3- 170 lbs x 11 reps
Flye Machine
Set 1- 140 lbs x 10 reps
Set 2- 140 lbs x 10 reps
Set 3- 140 lbs x 10 reps
Set 4- 140 lbs x 10 reps
Set 5- 140 lbs x 10 reps
Set 6- 140 lbs x 10 reps
Set 7- 140 lbs x 12 reps
Skullcrushers with Resistance Band and Chains
Set 1- Black Resistance Band + 25 lbs of chains x 15 reps
Set 2- Black Resistance Band + 25 lbs of chains x 15 reps
Set 3- Black + Red Resistance Band + 25 lbs of chains x 6 reps
WCBBJuggernaut
03-17-12, 3:06 pm
My diet nutrient breakdown for the next 2 weeks:
Non-Training Days- Calories- 2500, Protein- 300g, Carbs- 200g, Fat- 60g
Training Days- Calories- 2800, Protein- 325g, Carbs- 245g, Fat- 65g
WCBBJuggernaut
03-17-12, 7:50 pm
Cardio done: HIIT Functional Rope, 10 rounds, 50 power slaps each round, 20 seconds of rest between each round.
WCBBJuggernaut
03-27-12, 9:11 am
Weighted Pullups
Set 1- White Resistance Band + 25 lbs x 10 reps
Set 2- White Resistance Band + 50 lbs x 11 reps
Set 3- White Resistance Band + 50 lbs x 10 reps
Pullups supersetted with OffSet DB Shoulder Press
Set 1- BW x 25 reps x 30 lbs in left hand and 20 lbs in right hand x 17 reps
Set 2- BW x 20 reps x 20 lbs in left hand and 30 lbs in right hand x 17 reps
Cable Rows (40 seconds of rest between sets)
Set 1- 160 lbs x 10 reps
Set 2- 160 lbs x 7 reps
Set 3- 140 lbs x 5 reps
Set 4- 100 lbs x 10 reps
Set 5- 100 lbs x 10 reps
Set 6- 100 lbs x 8 reps
Set 7- 100 lbs x 8 reps
Cable Pullover supersetted with Incline Curls
Set 1- 90 lbs x 15 reps x 25 lbs x 12 reps
Set 2- 90 lbs x 15 reps x 25 lbs x 7 reps + 7 reps of Hammer Curls
Set 3- 90 lbs x 15 reps x 15 lbs x 20 reps
WCBBJuggernaut
03-27-12, 9:11 am
Smith Machine Shoulder Press
Set 1- 130 lbs x 5 reps
Set 2- 140 lbs x 5 reps
Set 3- 150 lbs x 5 reps
DB Front Raise
Set 1- 20 lbs x 15 reps
Set 2- 20 lbs x 15 reps
DB Side Laterals
Set 1- 20 lbs x 15 reps
Set 2- 20 lbs x 15 reps
DB Cleans
Set 1- 15 lbs x 15 reps
Set 2- 15 lbs x 15 reps
(Front Raises, Side Laterals and Cleans were done superset style)
Seated DB Deadlift into Shrug
Set 1- 75 lbs x 10 reps
Set 2- 80 lbs x 10 reps
Set 3- 85 lbs x 10 reps
WCBBJuggernaut
03-27-12, 9:12 am
Incline Barbell Pin Press
Set 1- 175 lbs x 6 reps
Set 2- 185 lbs x 4 reps
Set 3- 195 lbs x 3 reps
Inverted Rows
Set 1- BW x 10 reps
Set 2- BW x 10 reps
Set 3- BW x 15 reps
Machine Flye
Set 1- 150 lbs x 10 reps
Set 2- 150 lbs x 10 reps
Set 3- 150 lbs x 10 reps
Set 4- 150 lbs x 10 reps
Set 5- 150 lbs x 10 reps
Set 6- 150 lbs x 10 reps
Set 7- 150 lbs x 15 reps
Skullcrushers
Set 1- 25 lbs of chains + Black Resistance Band x 15 reps
Set 2- 25 lbs of chains + Black Resistance Band x 10 reps
Set 3- 25 lbs of chains + Black Resistance Band x 8 reps
Close Grip Bench Press
Set 1- 70 lbs x 15 reps
Set 2- 90 lbs x 12 reps
Set 3- 90 lbs x 10 reps
(Skullcrushers and Close Grip Bench Press were supersetted)
WCBBJuggernaut
03-27-12, 9:13 am
HIIT Functional Rope: 12 sets of 50 power slaps with 20 seconds of rest between each set.
WCBBJuggernaut
03-30-12, 11:20 am
Weighted Pullups
Set 1- White Resistance Band + 75 lbs x 5 reps
Set 2- White Resistance Band + 75 lbs x 5 reps
Set 3- White Resistance Band + 75 lbs x 5 reps
Offset DB Shoulder Press supersetted with Bodyweight Pullups
Set 1- 30 lbs in right hand, 20 lbs in left hand x 20 reps x BW x 25 reps
Set 2- 20 lbs in right hand, 30 lbs in left hand x 20 reps x BW x 20 reps
Cable Rows(40 seconds of rest between sets)
Set 1- 160 lbs x 10 reps
Set 2- 160 lbs x 8 reps
Set 3- 120 lbs x 10 reps
Set 4- 120 lbs x 8 reps
Set 5- 100 lbs x 10 reps
Set 6- 100 lbs x 10 reps
Set 7- 100 lbs x 10 reps
Cable Pullovers
Set 1- 100 lbs x 15 reps
Set 2- 100 lbs x 15 reps
Set 3- 100 lbs x 15 reps
Incline DB Curls(Negatives)
Set 1- 20 lbs x 10 reps(5 second negative)
Set 2- 20 lbs x 8 reps(5 second negative)
Set 3- 20 lbs x 5 reps(5 second negative) + 10 reps regular tempo.
(Cable Pullovers and Incline DB Curls were supersetted)
WCBBJuggernaut
03-30-12, 11:21 am
HIIT Functional Rope, 12 rounds of 50 power slaps with 20 seconds of rest between each round.
WCBBJuggernaut
03-30-12, 11:22 am
As of tomorrow I will be 12 weeks out from the 2012 NPC USA Wheelchair Bodybuilding Championship/Great Gulf States Bodybuilding Competition.
I am sitting at 197 lbs this morning. The goal is to come in at a shredded 175 lbs at weigh-in. Its time to get busy!
WCBBJuggernaut
04-01-12, 1:01 pm
Smith Machine Shoulder Press
Set 1- 140 lbs x 5 reps
Set 2- 150 lbs x 5 reps
Set 3- 160 lbs x 5 reps
Front Plate Raise
Set 1- 25 lbs x 15 reps
Set 2- 25 lbs x 15 reps
DB Side Lateral Negatives
Set 1- 20 lbs x 10 reps
Set 2- 20 lbs x 10 reps
BPA
Set 1- Purple Resistance Band x 10 reps
Set 2- Purple Resistance Band x 10 reps
(Front Plate Raises, DB Side Laterals and BPA were supersetted)
Seated DB Deadlift to Shrug
Set 1- 75 lbs x 10 reps
Set 2- 85 lbs x 10 reps
Set 3- 85 lbs x 10 reps
WCBBJuggernaut
04-01-12, 1:02 pm
HIIT Functional Rope: 12 rounds of 50 power slaps, 20 seconds of rest between each set.
WCBBJuggernaut
04-05-12, 11:15 am
Incline Barbell Pin Press
Set 1- 135 lbs x 6 reps
Set 2- 165 lbs x 4 reps
Set 3- 200 lbs x 1 rep
Inverted Row
Set 1- BW x 15 reps
Set 2- BW x 15 reps
Set 3- BW x 13 reps
Machine Flye
Set 1- 150 lbs x 10 reps
Set 2- 170 lbs x 10 reps
Set 3- 170 lbs x 10 reps
Set 4- 170 lbs x 10 reps
Set 5- 170 lbs x 10 reps
Set 6- 170 lbs x 10 reps
Set 7- 170 lbs x 10 reps
Skullcrushers
Set 1- Red + Black Resistance Bands + 25 lbs of Chains x 14 reps
Set 2- Red + Black Resistance Bands + 25 lbs of Chains x 12 reps
Set 3- Red + Black Resistance Bands + 25 lbs of Chains x 6 reps x 25 lbs of Chains x 14 reps
WCBBJuggernaut
04-05-12, 11:15 am
HIIT Functional Rope 12 rounds of 50 power slaps with 20 seconds of rest between each round.
WCBBJuggernaut
04-09-12, 9:36 am
Weighted Pullups supersetted with DB Shoulder Presses
Set 1- Green Resistance Band + 50 lbs x 5 reps + 35 lbs x 10 reps
Set 2- Green Resistance Band + 50 lbs x 5 reps + 35 lbs x 10 reps
Set 3- Green Resistance Band + 50 lbs x 6 reps + 35 lbs x 11 reps
Cable Rows supersetted with DB Side Laterals
Set 1- 140 lbs x 10 reps + 20 lbs x 10 reps
Set 2- 140 lbs x 10 reps + 20 lbs x 10 reps
Set 3- 140 lbs x 10 reps + 20 lbs x 10 reps
Set 4- 140 lbs x 10 reps + 20 lbs x 10 reps
Set 5- 140 lbs x 10 reps + 20 lbs x 10 reps
Set 6- 140 lbs x 10 reps + 20 lbs x 10 reps
Set 7- 140 lbs x 10 reps + 20 lbs x 10 reps
Seated DB Deadlift into Shrug supersetted with BPA
Set 1- 75 lbs x 10 reps + 10 reps
Set 2- 75 lbs x 10 reps + 10 reps
WCBBJuggernaut
04-09-12, 9:36 am
Handcycle- Crescent City Classic 10k Roadrace- 6.39 miles in 1 hour and 3 minutes.
WCBBJuggernaut
04-12-12, 10:16 pm
DB Floor Press
Set 1- 70 lbs x 8 reps
Set 2- 80 lbs x 5 reps
Set 3- 85 lbs x 5 reps
Set 4- 90 lbs x 7 reps
Inverted Row
Set 1- BW x 15 reps
Set 2- BW x 10 reps
Set 3- BW x 10 reps
Precor Incline Chest Press Machine(40 seconds of rest between sets)
Set 1- 120 lbs x 10 reps
Set 2- 120 lbs x 10 reps
Set 3- 120 lbs x 10 reps
Set 4- 120 lbs x 6 reps
Set 5- 110 lbs x 8 reps
Set 6- 110 lbs x 7 reps
Set 7- 100 lbs x 9 reps
Lying Cable Pushdowns
Set 1- 100 lbs x 15 reps
Set 2- 100 lbs x 12 reps
Set 3- 100 lbs x 15 reps
WCBBJuggernaut
04-12-12, 10:17 pm
Wide Grip Pulldowns(Max Effort)
Set 1- 240 lbs x 6 reps
Set 2- 260 lbs x 3 reps
Set 3- 280 lbs x 2 reps
Wide Grip Pulldowns supersetted with 1 Side DB Shoulder Press
Set 1- 140 lbs x 15 reps + 35 lbs on Left Side x 10 reps
Set 2- 140 lbs x 15 reps + 35 lbs on Right Side x 10 reps
Seated Wide Grip Cable Rows(40 sec of rest between sets)
Set 1- 200 lbs x 10 reps
Set 2- 200 lbs x 10 reps
Set 3- 200 lbs x 10 reps
Set 4- 200 lbs x 10 reps
Set 5- 210 lbs x 10 reps
Set 6- 210 lbs x 10 reps
Set 7- 210 lbs x 10 reps
DB Pullovers supersetted with DB Hammer Curls
Set 1- 50 lbs x 15 reps + 35 lbs x 10 reps
Set 2- 50 lbs x 15 reps + 40 lbs x 10 reps
Set 3- 50 lbs x 15 reps + 40 lbs x 14 reps
WCBBJuggernaut
04-17-12, 12:02 pm
DB Floor Press
Set 1- 75 lbs x 8 reps
Set 2- 85 lbs x 6 reps
Set 3- 95 lbs x 3 reps
Inverted Rows
Set 1- BW x 15 reps
Set 2- BW x 13 reps
Set 3- BW x 10 reps
Precor Incline Chest Press
Set 1- 120 lbs x 10 reps
Set 2- 120 lbs x 10 reps
Set 3- 120 lbs x 6 reps
Set 4- 110 lbs x 10 reps
Set 5- 110 lbs x 7 reps
Set 6- 100 lbs x 7 reps
Set 7- 90 lbs x 8 reps
Laying Triceps Pushdown supersetted with Pushups
Set 1- 110 lbs x 15 reps x 10 reps
Set 2- 110 lbs x 12 reps x 10 reps
Set 3- 100 lbs x 15 reps x 10 reps
WCBBJuggernaut
04-19-12, 9:51 pm
Widegrip Pulldowns(max effort)
Set 1- 240 lbs x 6 reps
Set 2- 260 lbs x 3 reps
Set 3- 280 lbs x 3 reps
Widegrip Pulldowns supersetted with One Sided DB Shoulder Press
Set 1- 150 lbs x 15 reps x 35 lbs x 10 reps Left Side
Set 2- 150 lbs x 15 reps x 35 lbs x 10 reps Right Side
Set 3- 150 lbs x 15 reps x 35 lbs x 10 reps Left Side
Set 4- 150 lbs x 15 reps x 35 lbs x 10 reps Right Side
Seated Rows(rope attachment)
Set 1- 210 lbs x 10 reps
Set 2- 210 lbs x 10 reps
Set 3- 210 lbs x 10 reps
Set 4- 210 lbs x 10 reps
Set 5- 210 lbs x 10 reps
Set 6- 210 lbs x 10 reps
Set 7- 210 lbs x 10 reps
DB Pullovers supersetted with DB Hammer Curls
Set 1- 50 lbs x 15 reps x 35 lbs x 8 reps
Set 2- 55 lbs x 15 reps x 40 lbs x 8 reps
Set 3- 55 lbs x 15 reps x 40 lbs x 8 reps
WCBBJuggernaut
05-01-12, 11:00 am
Chain Shoulder Press
Set 1- 50 lbs x 10 reps
Set 2- 50 lbs x 8 reps
Set 3- 50 lbs x 7 reps
Plate Front Raise supersetted with Chain Side Laterals
Set 1- 25 lbs x 15 reps x 25 lbs x 15 reps
Set 2- 25 lbs x 15 reps x 25 lbs x 15 reps
Ab Circuit:
Set 1-Russian Twist- 9 lb medicine ball x 20 seconds
Situps- 7 reps
Russian Twist- 9 lb medicine ball x 20 seconds
Crunches- 10 reps
Set 2- Russian Twist- 9 lb medicine ball x 20 seconds
Situps- 4 reps
Russian Twist- 9 lb medicine ball x 20 seconds
Crunches- 10 reps
Shrugs supersetted with BPA
Set 1- 75 lbs x 10 reps x 10 BPA
Set 2- 75 lbs x 14 reps x 10 BPA
WCBBJuggernaut
05-01-12, 11:01 am
Functional Rope HIIT- 12 rounds of 50 power slaps with 20 seconds of rest between each round.
WCBBJuggernaut
05-01-12, 11:01 am
DB Floor Press
Set 1- 80 lbs x 8 reps
Set 2- 85 lbs x 3 reps
Set 3- 95 lbs x 5 reps
Inverted Row
Set 1- BW x 15 reps
Set 2- BW x 10 reps
Set 3- BW x 10 reps
Precor Incline Chest Press
Set 1- 120 lbs x 10 reps
Set 2- 120 lbs x 10 reps
Set 3- 120 lbs x 10 reps
Set 4- 120 lbs x 7 reps
Set 5- 110 lbs x 9 reps
Set 6- 110 lbs x 6 reps
Set 7- 100 lbs x 8 reps
Lying Cable Pushdown supersetted with Pushups
Set 1- 110 lbs x 15 reps x BW x 10 reps
Set 2- 110 lbs x 15 reps x BW x 10 reps
Set 3- 110 lbs x 15 reps x BW x 10 reps
WCBBJuggernaut
05-01-12, 11:02 am
WideGrip Pulldowns
Set 1- 245 lbs x 5 reps
Set 2- 265 lbs x 3 reps
Set 3- 280 lbs x 3 reps
WideGrip Pulldowns supersetted w/ One-Sided DB Shoulder Press
Set 1- 140 lbs x 15 reps x 35 lbs x 10 reps on the left side
Set 2- 140 lbs x 15 reps x 35 lbs x 10 reps on the right side
Set 3- 150 lbs x 15 reps x 35 lbs x 10 reps on the left side
Set 4- 150 lbs x 15 reps x 35 lbs x 10 reps on the right side
Seated Cable Row(Rope Attachment)
Set 1- 210 lbs x 10 reps
Set 2- 210 lbs x 10 reps
Set 3- 210 lbs x 10 reps
Set 4- 210 lbs x 10 reps
Set 5- 210 lbs x 10 reps
Set 6- 210 lbs x 10 reps
Set 7- 210 lbs x 10 reps
DB Pullover supersetted with DB Hammer Curls
Set 1- 55 lbs x 15 reps x 40 lbs x 8 reps
Set 2- 55 lbs x 15 reps x 40 lbs x 8 reps
Set 3- 55 lbs x 15 reps x 40 lbs x 8 reps
WCBBJuggernaut
05-01-12, 11:03 am
Shoulder Press w/ Chains
Set 1- 50 lbs x 10 reps
Set 2- 50 lbs x 7 reps
Set 3- 50 lbs x 7 reps
Front Plate Raises supersetted w/ Chain Side Laterals
Set 1- 25 lbs x 15 reps x 25 lbs x 15 reps
Set 2- 25 lbs x 15 reps x 25 lbs x 15 reps
Ab Circuit: 2 circuits completed
Russian Twists- 9 lb medball x 20 seconds
Situps- 10 reps
Russian Twists- 9 lb medball x 20 seconds
Crunches- 10 reps
Shrugs supersetted w/ BPA
Set 1- 75 lbs x 12 reps x 10 BPA
Set 2- 75 lbs x 15 reps x 10 BPA
WCBBJuggernaut
05-01-12, 11:03 am
A.M. Cardio Functional Rope HIIT: 20 rounds of 50 power slaps each round with 20 seconds of rest between each set.
WCBBJuggernaut
05-01-12, 11:04 am
A.M. HIIT Functional Rope: 20 rounds of 50 power slaps each round with 20 seconds of rest between each set.
P.M. HIIT Functional Rope: 15 rounds of 50 power slaps each round with 20 seconds of rest between each set.
WCBBJuggernaut
05-01-12, 11:05 am
DB Floor Press
Set 1- 80 lbs x 8 reps
Set 2- 90 lbs x 3 reps
Set 3- 95 lbs x 5 reps
Inverted Rows
Set 1- BW x 15 reps
Set 2- BW x 12 reps
Set 3- BW x 10 reps
Precor Incline Machine Press
Set 1- 120 lbs x 10 reps
Set 2- 120 lbs x 10 reps
Set 3- 120 lbs x 10 reps
Set 4- 120 lbs x 7 reps
Set 5- 110 lbs x 7 reps
Set 6- 100 lbs x 8 reps
Set 7- 100 lbs x 8 reps
Lying Cable Pushdowns supersetted with pushups
Set 1- 110 lbs x 15 reps x 10 reps
Set 2- 110 lbs x 15 reps x 10 reps
Set 3- 110 lbs x 15 reps x 10 reps
WCBBJuggernaut
05-03-12, 9:13 am
WideGrip Pulldowns
Set 1- 245 lbs x 5 reps
Set 2- 260 lbs x 2 reps
Set 3- 280 lbs x 3 reps
WideGrip Pulldowns supersetted with 1 Sided DB Shoulder Press
Set 1- 145 lbs x 15 reps x 35 lbs x 10 reps on Left Side
Set 2- 145 lbs x 15 reps x 35 lbs x 10 reps on Right Side
Set 3- 150 lbs x 12 reps x 35 lbs x 10 reps on Left Side
Set 4- 150 lbs x 8 reps x 35 lbs x 10 reps on Right Side
Cable Rows
Set 1- 210 lbs x 10 reps
Set 2- 210 lbs x 10 reps
Set 3- 210 lbs x 10 reps
Set 4- 210 lbs x 10 reps
Set 5- 210 lbs x 10 reps
Set 6- 210 lbs x 10 reps
Set 7- 210 lbs x 10 reps
DB Pullover supersetted with DB Hammer Curls
Set 1- 60 lbs x 15 reps x 45 lbs x 8 reps
Set 2- 60 lbs x 15 reps x 45 lbs x 8 reps
Set 3- 60 lbs x 15 reps x 45 lbs x 8 reps
Outstanding work being done WCBBJuggernaut! Good luck on your upcoming show!
WCBBJuggernaut
05-26-12, 11:20 am
Outstanding work being done WCBBJuggernaut! Good luck on your upcoming show!
Thanks Hollow1, I appreciate it greatly!
WCBBJuggernaut
05-26-12, 11:22 am
Functional Rope HIIT: 20 rounds of 50 power slaps each round....took 23 minutes...burned 386 calories
WCBBJuggernaut
05-26-12, 11:23 am
Functional Rope HIIT: 20 rounds of 50 power slaps each round with 20 seconds of rest between rounds. Took 20 minutes to complete. Burned 332 calories
WCBBJuggernaut
05-26-12, 11:26 am
30 min prior to training session: Pre-training supplements taken: Animal Rage, OxyElite Pro
During Training Supplements: Atomic 7 by Universal
Post Training Supplements: Surge Recovery by ******* and 4 grams of Glutamine.
Chain Shoulder Press
Set 1- 50 lbs x 10 reps
Set 2- 50 lbs x 8 reps
Set 3- 50 lbs x 7 reps
Front Plate Raises supersetted with Chain Side Laterals
Set 1- 25 lbs x 15 reps x 25 lbs x 15 reps
Set 2- 25 lbs x 15 reps x 25 lbs x 15 reps
Set 3- 25 lbs x 15 reps x 25 lbs x 15 reps
Ab Circuit (completed twice.)
Round 1:
Russian Twists- 9 lb medball x 20 seconds
Situps- 11 reps
Russian Twists- 9 lb medball x 20 seconds
Crunches- 15 reps
Round 2:
Russian Twists- 9 lb medball x 20 seconds
Situps- 6 reps
Russian Twists- 9 lb medball x 20 seconds
Crunches- 15 reps
Shrugs
Set 1- 75 lbs x 15 reps
Set 2- 75 lbs x 15 reps
Cardio(done 6 hours after training)
Functional Rope HIIT: 15 rounds of 50 power slams with 20 seconds of rest between each set.
WCBBJuggernaut
05-26-12, 11:27 am
DB Floor Press
Set 1- 75 lbs x 7 reps
Set 2- 90 lbs x 3 reps
Set 3- 95 lbs x 2 reps
Set 4- 110 lbs x Missed Lift
Inverted Row
Set 1- BW x 15 reps
Set 2- BW x 15 reps
Set 3- BW x 10 reps
Precor Incline Press
Set 1- 120 lbs x 10 reps
Set 2- 120 lbs x 10 reps
Set 3- 120 lbs x 10 reps
Set 4- 120 lbs x 7 reps
Set 5- 110 lbs x 7 reps
Set 6- 100 lbs x 8 reps
Set 7- 100 lbs x 9 reps
Laying Cable Pushdowns supersetted with Pushups
Set 1- 110 lbs x 15 reps x BW x 10 reps
Set 2- 110 lbs x 15 reps x BW x 10 reps
Set 3- 110 lbs x 15 reps x BW x 10 reps
WCBBJuggernaut
05-26-12, 11:28 am
Widegrip Pulldowns
Set 1- 245 lbs x 5 reps
Set 2- 260 lbs x 2 reps
Set 3- 280 lbs x 2 reps
Widegrip Pulldowns supersetted with 1 arm DB Shoulder Press
Set 1- 160 lbs x 15 reps x 35 lbs x 10 reps Left Hand
Set 2- 160 lbs x 15 reps x 35 lbs x 10 reps Right Hand
Set 3- 180 lbs x 12 reps x 40 lbs x 6 reps Left Hand
Set 4- 180 lbs x 12 reps x 40 lbs x 6 reps Right Hand
Seated Cable Row with Rope Attachment
Set 1- 210 lbs x 10 reps
Set 2- 210 lbs x 10 reps
Set 3- 210 lbs x 10 reps
Set 4- 210 lbs x 10 reps
Set 5- 210 lbs x 10 reps
Set 6- 210 lbs x 10 reps
Set 7- 210 lbs x 10 reps
DB Pullovers
Set 1- 60 lbs x 15 reps
Set 2- 60 lbs x 15 reps
Set 3- 60 lbs x 15 reps
DB Hammer Curls
Set 1- 45 lbs x 8 reps
Set 2- 45 lbs x 8 reps
Set 3- 45 lbs x 8 reps
WCBBJuggernaut
05-26-12, 11:29 am
Functional Rope HIIT: 20 rounds of 50 power slaps each round with 20 seconds of rest between each round
WCBBJuggernaut
05-26-12, 11:30 am
Chain Shoulder Press
Set 1- 50 lbs x 8 reps
Set 2- 50 lbs x 5 reps
Set 3- 50 lbs x 3 reps
Plate Raises supersetted with Side Laterals
Set 1- 25 lbs x 15 reps x 25 lbs x 15 reps
Set 2- 25 lbs x 15 reps x 25 lbs x 15 reps
Set 3- 25 lbs x 15 reps x 25 lbs x 15 reps
Ab Circuit:
Set 1
Medball Russian Twist- 9 lbs x 20 seconds
Assisted Situps- 15 reps
Medball Russian Twist- 9 lbs x 20 seconds
Crunches- 15 reps
Set 2
Medball Russian Twist- 9 lbs x 20 seconds
Assisted Situps- 15 reps
Medball Russian Twist- 9 lbs x 20 seconds
Crunches- 15 reps
Shrugs
Set 1- 75 lbs x 15 reps
Set 2- 75 lbs x 15 reps
WCBBJuggernaut
05-26-12, 11:31 am
Functional Rope HIIT: 25 rounds of functional Rope in 25 minutes. Burned 410 calories
Functional Rope HIIT round 2: 25 rounds of 50 power slaps each round with 20 seconds rest between each round.
WCBBJuggernaut
05-26-12, 11:31 am
Incline Smith Machine Pin Presses
Set 1- 180 lbs x 4 reps
Set 2- 160 lbs x 5 reps
Set 3- 160 lbs x 5 reps
Incline DB Row
60 lbs x 15 reps
75 lbs x 15 reps
75 lbs x 10 reps
Incline Cable Flye DB Press
Set 1- 50 lb DB, 30 lb on cable x 8 reps
Set 2- 40 lb DB, 30 lb on cable x 10 reps
Set 3- 35 lb DB, 30 lb on cable x 10 reps
Set 4- 30 lb DB, 30 lb on cable x 10 reps
Cable Pushdown
Set 1- 130 lbs x 15 reps
Set 2- 130 lbs x 15 reps
Set 3- 130 lbs x 15 reps
WCBBJuggernaut
05-26-12, 11:32 am
Functional Rope HIIT: 10 rounds of 50 power slaps each round with 20 seconds of rest between each set.
WCBBJuggernaut
05-26-12, 11:33 am
Assisted 1 Hand Pullups
Set 1- BW x 5 reps with left hand
Set 2- BW x 5 reps with right hand
Set 3- BW x 5 reps with left hand
Set 4- BW x 5 reps with right hand
Pullups supersetted with DB Shoulder Press
Set 1- BW x 17 reps x 25 lbs x 10 reps
Set 2- BW x 15 reps x 25 lbs x 10 reps
Set 3- BW x 10 reps x 25 lbs x 10 reps
Cable Rows
Set 1- 90 lbs x 10 reps
Set 2- 90 lbs x 10 reps
Set 3- 90 lbs x 10 reps
Set 4- 90 lbs x 10 reps
Set 5- 90 lbs x 10 reps
Set 6- 90 lbs x 10 reps
Set 7- 90 lbs x 10 reps
He-Man Curls
Set 1- 40 lbs x 15 reps
Set 2- 40 lbs x 15 reps
Set 3- 40 lbs x 15 reps
WCBBJuggernaut
05-26-12, 11:34 am
Functional Rope HIIT: 30 rounds of 50 power slaps each round with 20 seconds of rest between each set. Took 30 minutes and burned 495 calories.
WCBBJuggernaut
05-26-12, 11:34 am
Functional Rope HIIT: 30 rounds of 50 power slaps each round with 20 seconds of rest between each set. Burned 512 calories in 28 minutes.
WCBBJuggernaut
05-26-12, 11:35 am
Smith Machine Shoulder Pin Press
Set 1- 120 lbs x 5 reps
Set 2- 130 lbs x 2 reps
Set 3- 120 lbs x 5 reps
Underhand Grip Pulldowns supersetted w/ DB Side Laterals
Set 1- 145 lbs x 15 reps x 15 lbs x 15 reps
Set 2- 145 lbs x 15 reps x 15 lbs x 15 reps
Set 3- 145 lbs x 15 reps x 15 lbs x 15 reps
BB Front Raise supersetted w/ Rear Delt Cable Flyes
Set 1- 30 lbs x 15 reps x 20 lbs x 15 reps
Set 2- 30 lbs x 15 reps x 20 lbs x 10 reps
Set 3- 30 lbs x 10 reps x 20 lbs x 10 reps
WCBBJuggernaut
05-26-12, 11:36 am
Functional Rope HIIT: 30 rounds of 50 power slaps each round in 32 minutes. burned 555 calories
WCBBJuggernaut
05-26-12, 11:37 am
Incline Pin Press
Set 1- 140 lbs x 8 reps
Set 2- 160 lbs x 6 reps
Set 3- 180 lbs x 2 reps
Incline DB Rows
Set 1- 60 lbs x 20 reps
Set 2- 60 lbs x 15 reps
Set 3- 60 lbs x 15 reps
Cable Flye DB Press
Set 1- 30 lb Dbs, 30 lbs on cable x 15 reps
Set 2- 30 lb Dbs, 30 lbs on cable x 10 reps
Set 3- 30 lb Dbs, 30 lbs on cable x 6 reps
Cable Pushdown
Set 1- 90 lbs x 15 reps
Set 2- 105 lbs x 15 reps
Set 3- 105 lbs x 15 reps
WCBBJuggernaut
05-26-12, 11:37 am
Functional Rope HIIT: 30 rounds of 50 power slaps each round. Took 31 minutes and 30 seconds and burned 464 calories.
WCBBJuggernaut
05-26-12, 11:38 am
1 Arm Pullups
Set 1- BW x 5 reps with Left Hand
Set 2- BW x 5 reps with Right Hand
Set 3- BW x 5 reps with Left Hand
Set 4- BW x 5 reps with Right Hand
Set 5- BW x 5 reps with Left Hand
Set 6- BW x 5 reps with Right Hand
DB Shoulder Press supersetted with Pullups
Set 1- 25 lbs x 10 reps x BW x 15 reps
Set 2- 25 lbs x 10 reps x BW x 10 reps
Set 3- 25 lbs x 10 reps x BW x 10 reps
Cable Rows
Set 1- 90 lbs x 10 reps
Set 2- 90 lbs x 10 reps
Set 3- 90 lbs x 10 reps
Set 4- 90 lbs x 10 reps
Set 5- 90 lbs x 10 reps
Set 6- 90 lbs x 10 reps
Set 7- 90 lbs x 10 reps
He-Man Curls
Set 1- 40 lbs x 15 reps
Set 2- 40 lbs x 15 reps
Set 3- 40 lbs x 5 reps with left hand while right hand is curled, 5 reps with right hand while left hand is curled, 10 reps with both hands.
WCBBJuggernaut
05-26-12, 11:39 am
Shoulder Pin Presses
Set 1- 120 lbs x 5 reps
Set 2- 125 lbs x 5 reps
Set 3- 125 lbs x 4 reps
Underhand Pulldowns supersetted with DB Side Laterals
Set 1- 145 lbs x 15 reps x 20 lbs x 15 reps
Set 2- 145 lbs x 15 reps x 20 lbs x 15 reps
Barbell Front Raises supersetted w/ Cable Rear Delt Flyes
Set 1- 30 lbs x 15 reps x 20 lbs x 15 reps
Set 2- 30 lbs x 15 reps x 20 lbs x 15 reps
Set 3- 30 lbs x 15 reps x 20 lbs x 15 reps
WCBBJuggernaut
11-03-12, 3:51 pm
after taking time off logging my training, I am back. coming back bigger and better for 2013!
WCBBJuggernaut
11-03-12, 3:55 pm
During Training: 6 scoops of BCAA + Caffeine Mixture
Incline Pin Press
Set 1- 160 lbs x 5 reps
Set 2- 165 lbs x 3 reps
Set 3- 167.5 lbs x 2 reps
Set 4- 167.5 lbs x 5 reps(pins set higher)
Flat DB Flye
Set 1- 35 lbs x 18 reps
Set 2- 35 lbs x 18 reps
Flat Cable Flye
Set 1- 60 lbs x 13 reps
Set 2- 60 lbs x 8 reps + 2 forced reps
Floor Skullcrushers
Set 1- 60 lbs x 16 reps
Set 2- 70 lbs x 6 reps
Overhead DB Extensions
Set 1- 80 lbs x 13 reps
Set 2- 80 lbs x 8 reps
Chain Skullcrushers
Set 1- 25 lbs x 17 reps
Set 2- 25 lbs x 20 reps
Post Training: 2 scoops of a Post-Workout Formula consisting of Protein Isolate and fast acting carbs
Glad to see you back on the forvm WCBBJuggernaut.
WCBBJuggernaut
11-05-12, 6:32 pm
Glad to see you back on the forvm WCBBJuggernaut.
Thanks Hollow, yeah, life just got in the way for a bit. I didn't stop training but just didn't keep up the journey log. but I am back and hitting it hard
WCBBJuggernaut
11-05-12, 6:35 pm
30 min before training: 4 scoops of BCAA/Caffeine Mixture
During training: 2 scoops of BCAA/Caffeine Mixture
Wide Grip Pullups
Set 1- BW x 15 reps
Set 2- BW x 11 reps
Set 3- BW x 8 reps
Chest Supported DB Row
Set 1- 80 lbs x 15 reps
Set 2- 85 lbs x 10 reps
DB Pullovers
Set 1- 75 lbs x 15 reps
Set 2- 75 lbs x 12 reps
DB Hammer Curls
Set 1- 40 lbs x 17 reps
Set 2- 45 lbs x 10 reps
Barbell Preacher Curls (21s)
Set 1- 45 lbs x 7 reps x 7 reps x 7 reps
Set 2- 45 lbs x 7 reps x 7 reps x 7 reps
Incline Chain Curls
Set 1- 25 lbs x 15 reps
Set 2- 25 lbs x 15 reps
Post training: 2 scoops of Post-Workout Supplement w/ 5 grams of glutamine
Firefist
11-06-12, 4:01 pm
subbed for sure. keep killin it.
WCBBJuggernaut
11-08-12, 11:09 am
DB Arnold Press
Set 1- 15 lbs x 15 reps(warmup)
Set 2- 20 lbs x 15 reps(warmup)
Set 3- 30 lbs x 10 reps
Set 4- 30 lbs x 10 reps
Set 5- 30 lbs x 10 reps
One Arm DB Side Laterals
Set 1- 25 lbs x 10 reps (Right and Left Arm)
Set 2- 25 lbs x 10 reps (Right and Left Arm)
Set 3- 25 lbs x 10 reps (Right and Left Arm)
Rear Delt Flye on Pec Deck Machine
Set 1- 100 lbs x 15 reps
Set 2- 100 lbs x 15 reps
Set 3- 100 lbs x 15 reps
Front Plate Raise
Set 1- 25 lbs x 20 reps
DB Shrugs
Set 1- 70 lbs x 15 reps
Set 2- 70 lbs x 15 reps
Set 3- 70 lbs x 15 reps
Just a bit curious as too how much rest you have between sets WCBBJuggernaut?
Cellardweller
11-08-12, 12:39 pm
Welcome back Brian.
WCBBJuggernaut
11-12-12, 9:45 am
Just a bit curious as too how much rest you have between sets WCBBJuggernaut?
I try to stay around a minute to a minute half between sets. I like to recover enough so I can go all out on all my sets.
WCBBJuggernaut
11-12-12, 9:46 am
Welcome back Brian.
thanks, it feels good to be back.
WCBBJuggernaut
11-12-12, 9:47 am
Dragonfly Handcycle
Distance: 3.88 miles
Time: 30 minutes 12 seconds
WCBBJuggernaut
11-12-12, 9:49 am
Incline Pin Press
Set 1- 150 lbs + 25 lbs of chains x 2 reps
Set 2- 155 lbs + 25 lbs of chains x 1 rep
Set 3- 155 lbs + 25 lbs of chains x 6 reps(pins set higher)
Flat DB Flye
Set 1- 40 lbs x 15 reps
Set 2- 40 lbs x 15 reps
Flat Cable Flye
Set 1- 60 lbs x 12 reps
Set 2- 60 lbs x 10 reps + 2 forced reps
Floor Skullcrushers
Set 1- 85 lbs x 9 reps
Set 2- 85 lbs x 7 reps
Overhead DB Extensions
Set 1- 80 lbs x 16 reps
Set 2- 80 lbs x 10 reps
Chain Skullcrushers
Set 1- 25 lbs x 20 reps
Set 2- 25 lbs x 15 reps
WCBBJuggernaut
11-12-12, 9:49 am
Pullups
Set 1- BW x 16 reps
Set 2- BW x 13 reps
Set 3- BW x 9 reps
Chest Supported DB Rows
Set 1- 85 lbs x 15 reps
Set 2- 85 lbs x 10 reps
DB Pullovers
Set 1- 65 lbs x 12 reps
Set 2- 65 lbs x 12 reps
DB Hammer Curls
Set 1- 45 lbs x 15 reps
Set 2- 45 lbs x 10 reps
Barbell Preacher Curls (21s)
Set 1- 30 lbs x 7 reps x 7 reps x 7 reps
Set 2- 30 lbs x 7 reps x 7 reps x 7 reps
Incline Chain Curls
Set 1- 25 lbs x 12 reps
Set 2- 25 lbs x 15 reps
WCBBJuggernaut
11-18-12, 11:13 am
DB Arnold Press
Set 1- 30 lbs x 10 reps
Set 2- 30 lbs x 10 reps
Set 3- 30 lbs x 10 reps
Supersetted with
Front Plate Raises
Set 1- 35 lbs x 10 reps
Set 2- 35 lbs x 8 reps
Set 3- 35 lbs x 6 reps
1 Arm DB Side Laterals(restpause)
Set 1- 25 lbs x 10 reps x 4 reps
Set 2- 25 lbs x 8 reps x 4 reps
Set 3- 25 lbs x 8 reps x 4 reps
Supersetted with
Reverse Flyes (on pec deck machine)
Set 1- 90 lbs x 20 reps
Set 2- 90 lbs x 20 reps
Set 3- 90 lbs x 20 reps
WCBBJuggernaut
11-18-12, 11:14 am
Flat Board Press
Set 1- 210 lbs x 8 reps
Set 2- 220 lbs x 5 reps
Set 3- 225 lbs x 4 reps
Cable Crossovers
Set 1- 50 lbs x 20 reps
Set 2- 60 lbs x 16 reps
Medball Pushups with feet on Plyo Box
Set 1- BW x 15 reps
Set 2- BW x 15 reps
Regular Pushups with feet on Plyo Box
Set 1- BW x 16 reps
Triceps Extension from Plank with Band Assistance
Set 1- BW x 8 reps
Set 2- BW x 8 reps
Overhead Cable Triceps Extension
Set 1- 105 lbs x 12 reps
Set 2- 105 lbs x 12 reps
Rolling DB Triceps Extensions
Set 1- 35 lbs x 13 reps
Set 2- 35 lbs x 15 reps
WCBBJuggernaut
11-19-12, 2:19 pm
Close Grip Underhand Pulldown
Set 1- 175 lbs x 8 reps
Set 2- 205 lbs x 6 reps
Set 3- 235 lbs x 4 reps
Cable Row
Set 1- 150 lbs x 20 reps
Set 2- 180 lbs x 20 reps
Straight Arm Pulldown
Set 1- 80 lbs x 15 reps
Set 2- 80 lbs x 15 reps
Laying Cable Curls
Set 1- 90 lbs x 20 reps
Set 2- 105 lbs x 15 reps
Biceps Blaster (giant set of zottman curls, db curls and hammer curls)
Set 1- 20 lbs x 10 reps x 10 reps x 10 reps
Set 2- 20 lbs x 10 reps x 10 reps x 10 reps
Cable Double Biceps Curls
Set 1- 40 lbs x 15 reps
Set 2- 40 lbs x 15 reps
WCBBJuggernaut
11-24-12, 3:12 pm
DB Arnold Press
Set 1- 35 lbs x 10 reps
Set 2- 35 lbs x 8 reps
Set 3- 35 lbs x 6 reps
Supersetted with
Front Plate Raises
Set 1- 25 lbs x 8 reps
Set 2- 25 lbs x 8 reps
Set 3- 25 lbs x 8 reps
1 Arm DB Side Lateral(restpause)
Set 1- 25 lbs x 10 reps x 4 reps
Set 2- 25 lbs x 8 reps x 4 reps
Set 3- 25 lbs x 8 reps x 4 reps
Supersetted with
Rear Delt Flye
Set 1- 90 lbs x 20 reps
Set 2- 90 lbs x 20 reps
Set 3- 90 lbs x 20 reps
WCBBJuggernaut
11-24-12, 3:13 pm
Dragonfly Handcycle
Distance: 4.94 miles
Time: 37 minutes 42 seconds
Calories Burned: 632
WCBBJuggernaut
11-24-12, 3:14 pm
Flat Board Press
Set 1- 180 lbs x 7 reps
Set 2- 230 lbs x 5 reps
Set 3- 235 lbs x 2 reps
Medball Pushups w/ feet elevated on Plyo Box
Set 1- BW x 20 reps
Set 2- BW x 20 reps
Regular Pushups w/ feet elevated on Plyo Box
Set 1- BW x 25 reps
Cable Crossovers
Set 1- 50 lbs x 17 reps
Set 2- 50 lbs x 17 reps
Band Assisted Laying Triceps Extension From Plank
Set 1- BW x 8 reps
Set 2- BW x 8 reps
Overhead Cable Triceps Extensions
Set 1- 105 lbs x 12 reps
Set 2- 105 lbs x 13 reps
Rolling Triceps Extensions
Set 1- 35 lbs x 15 reps
Set 2- 40 lbs x 15 reps
WCBBJuggernaut
11-30-12, 11:08 am
Close Grip Underhand Pulldown
Set 1- 190 lbs x 7 reps
Set 2- 220 lbs x 5 reps
Set 3- 240 lbs x 4 reps
Hand Over Hand Strongman Row
Set 1- Small Tire + 25 lbs x 25 feet
Set 2- Small Tire + 25 lbs x 25 feet
Straight Arm Pulldown
Set 1- 90 lbs x 15 reps
Set 2- 105 lbs x 15 reps
Laying Cable Curls
Set 1- 105 lbs x 17 reps
Set 2- 110 lbs x 11 reps
Biceps Shocker(Giant Set of zottman curls, db curls and hammer curls)
Set 1- 20 lbs x 10 reps x 10 reps x 10 reps
Set 2- 20 lbs x 10 reps x 10 reps x 10 reps
Double Biceps Cable Curl
Set 1- 40 lbs x 15 reps
Set 2- 40 lbs x 15 reps
WCBBJuggernaut
11-30-12, 11:09 am
Round 1-
Arnold Press- 20 lbs x 15 reps
Rear Delt Flye- 20 lbs x 15 reps
Front Plate Raise- 25 lbs x 15 reps
Round 2-
Arnold Press- 20 lbs x 15 reps
Rear Delt Flye- 20 lbs x 15 reps
Front Plate Raise- 25 lbs x 15 reps
Round 3-
Arnold Press- 20 lbs x 15 reps
Rear Delt Flye- 20 lbs x 15 reps
Front Plate Raise- 25 lbs x 15 reps
DB Side Laterals
Set 1- 20 lbs x 25 reps
Set 2- 20 lbs x 25 reps
DB Shrugs
Set 1- 70 lbs x 20 reps
Set 2- 70 lbs x 20 reps
Set 3- 70 lbs x 20 reps
I hope all is well with you WCBBJuggernaut.
You're definitely killing it in the gym.
Cellardweller
11-30-12, 9:17 pm
I don't know how I've been missing your thread, but you've been putting in some monster work. Huge volume. Keep at it.
WCBBJuggernaut
12-06-12, 10:44 pm
Thanks Hollow, I am doing very well.
I hope all is well with you WCBBJuggernaut.
You're definitely killing it in the gym.
WCBBJuggernaut
12-06-12, 10:46 pm
Thank you Cellardweller, all of this hard work is paying off. getting bigger and stronger.
I don't know how I've been missing your thread, but you've been putting in some monster work. Huge volume. Keep at it.
WCBBJuggernaut
12-06-12, 10:48 pm
Dragonfly Handcycle
Distance: 5.04 miles
Time: 38:52
Calories Burned: 727
WCBBJuggernaut
12-06-12, 10:50 pm
Round 1(giant sets, 2 min rest between sets)
DB Arnold Press- 20 lbs x 15 reps
DB Rear Flye- 20 lbs x 15 reps
Front Plate Raise- 25 lbs x 15 reps
Round 2
DB Arnold Press- 20 lbs x 15 reps
DB Rear Flye- 20 lbs x 15 reps
Front Plate Raise- 25 lbs x 15 reps
Round 3
DB Arnold Press- 20 lbs x 15 reps
DB Rear Flye- 20 lbs x 15 reps
Front Plate Raise- 25 lbs x 15 reps
DB Side Laterals
Set 1- 20 lbs x 25 reps
Set 2- 20 lbs x 25 reps
WCBBJuggernaut
12-06-12, 10:51 pm
Dragonfly Handcycle
Distance: 5.57 miles
Time: 40 minutes and 51 seconds
Calories Burned: 752
WCBBJuggernaut
12-09-12, 12:55 pm
Band Assisted Plyo Pushups
Set 1- 5 reps
Set 2- 5 reps
Set 3- 5 reps
Smith Machine Floor Press supersetted w/ Inverted Rows
Set 1- 180 lbs x 8 reps, BW x 15 reps
Set 2- 200 lbs x 6 reps, BW x 15 reps
Set 3- 210 lbs x 3 reps, BW x 15 reps
Chest Supported DB Row supersetted w/ Cable Crossovers
Set 1- 80 lbs x 10 reps, 50 lbs x 15 reps
Set 2- 80 lbs x 10 reps, 50 lbs x 15 reps
Set 3- 80 lbs x 8 reps, 50 lbs x 15 reps
Triceps Pushdowns supersetted w/ Incline DB Curls
Set 1- 120 lbs x 15 reps, 20 lbs x 15 reps
Set 2- 120 lbs x 15 reps, 20 lbs x 15 reps
Set 3- 120 lbs x 15 reps, 20 lbs x 15 reps
WCBBJuggernaut
12-09-12, 12:56 pm
Dragonfly Handcycle
Distance: 6.53 miles
Time: 53 minutes 1 second
Calories Burned: 915
WCBBJuggernaut
12-22-12, 1:12 pm
1 Arm DB Side Lateral
Set 1- 20 lbs x 15 reps
Set 2- 20 lbs x 15 reps
Set 3- 20 lbs x 15 reps
DB Arnold Press
Set 1- 30 lbs x 15 reps
Set 2- 30 lbs x 12 reps
Set 3- 30 lbs x 8 reps x 4 reps
DB Rear Delt Flye
Set 1- 20 lbs x 20 reps
Set 2- 20 lbs x 20 reps
Set 3- 20 lbs x 20 reps
Supersetted With
Front Plate Raise
Set 1- 25 lbs x 20 reps
Set 2- 25 lbs x 20 reps
Set 3- 25 lbs x 20 reps
WCBBJuggernaut
12-22-12, 1:13 pm
Dragonfly Handcycle
Distance: 6.39 miles
Time: 53:11
Calories burned: 886
WCBBJuggernaut
12-22-12, 1:13 pm
DB Side Laterals
Set 1- 20 lbs x 15 reps
Set 2- 20 lbs x 15 reps
Set 3- 20 lbs x 15 reps
DB Arnold Press
Set 1- 30 lbs x 15 reps
Set 2- 30 lbs x 15 reps
Set 3- 30 lbs x 10 reps x 5 reps(restpause)
Reverse Flye on Pec Deck
Set 1- 90 lbs x 20 reps
Set 2- 90 lbs x 20 reps
Set 3- 90 lbs x 20 reps
Supersetted with
Front Plate Raise
Set 1- 25 lbs x 20 reps
Set 2- 25 lbs x 20 reps
Set 3- 25 lbs x 20 reps
WCBBJuggernaut
12-22-12, 1:15 pm
Flat Smith Machine Board Press
Set 1- 210 lbs x 8 reps
Set 2- 220 lbs x 6 reps
Set 3- 225 lbs x 7 reps
Medball Pushups(one hand on medball, both feet on plyo box)
Set 1- 15 reps medball on right side
Set 2- 15 reps medball on left side
Regular pushups with feet on plyo box
Set 1- 20 reps
Cable Crossovers
Set 1- 50 lbs x 15 reps
Set 2- 50 lbs x 15 reps
Closegrip Floor Press
Set 1- 140 lbs x 10 reps
Set 2- 140 lbs x 7 reps
Overhead Cable Extensions
Set 1- 105 lbs x 16 reps
Set 2- 105 lbs x 12 reps
Laying Triceps Pushdowns
Set 1- 105 lbs x 12 reps
Set 2- 105 lbs x 12 reps
Your workouts continue to look outstanding!
Merry Christmas to you and your family WCBBJuggernaut!
WCBBJuggernaut
12-28-12, 9:06 am
Thank you Hollow. Hope you and your family had a Merry Christmas!
Your workouts continue to look outstanding!
Merry Christmas to you and your family WCBBJuggernaut!
WCBBJuggernaut
12-28-12, 9:08 am
Closegrip Underhand Pulldowns
Set 1- 180 lbs x 7 reps
Set 2- 210 lbs x 5 reps
Set 3- 240 lbs x 3 reps
Strongman Hand Over Hand Rows
Set 1- Small Tire + 25 lbs x 25 feet
Set 2- Small Tire + 25 lbs x 25 feet
Straight Arm Pulldowns
Set 1- 120 lbs x 15 reps
Set 2- 125 lbs x 15 reps
Laying Cable Curls
Set 1- 105 lbs x 17 reps
Set 2- 105 lbs x 11 reps
Biceps Shocker(giant set of zottman curls, db curls and hammer curls)
Set 1- 15 lbs x 10 reps x 10 reps x 10 reps
Set 2- 15 lbs x 10 reps x 10 reps x 10 reps
Double Cable Curls
Set 1- 50 lbs x 10 reps
Set 2- 50 lbs x 10 reps
WCBBJuggernaut
12-28-12, 9:09 am
Dragonfly Handcycle
Distance: 5.45 miles
Time: 44 minutes 22 seconds
Calories Burned: 781
WCBBJuggernaut
12-28-12, 9:10 am
Flat Board Press
Set 1- 200 lbs x 5 reps
Set 2- 220 lbs x 6 reps
Set 3- 225 lbs x 2 reps
Medball Pushups(feet on a plyo box
Set 1- 20 reps
Set 2- 20 reps
Regular Pushups(feet on a plyo box)
Set 1- 20 reps
Cable Crossovers
Set 1- 50 lbs x 15 reps
Set 2- 50 lbs x 15 reps
Closegrip Floor Press
Set 1- 150 lbs x 10 reps
Set 2- 150 lbs x 7 reps
Overhead Cable Extensions
Set 1- 105 lbs x 16 reps
Set 2- 105 lbs x 13 reps
Laying Cable Pushdowns
Set 1- 105 lbs x 15 reps
Set 2- 105 lbs x 13 reps
WCBBJuggernaut
12-28-12, 9:11 am
Machine Shoulder Press
Set 1- 150 lbs x 10 reps
Set 2- 170 lbs x 10 reps
Set 3- 190 lbs x 10 reps
DB Side Lateral
Set 1- 20 lbs x 15 reps
Set 2- 20 lbs x 15 reps
Set 3- 20 lbs x 15 reps
Front Plate Raises
Set 1- 25 lbs x 15 reps
Set 2- 25 lbs x 15 reps
Set 3- 25 lbs x 15 reps
Rear Delt Flye
Set 1- 90 lbs x 20 reps
Set 2- 90 lbs x 20 reps
Set 3- 90 lbs x 20 reps
DB Shrugs
Set 1- 70 lbs x 20 reps
Set 2- 70 lbs x 20 reps
Set 3- 70 lbs x 20 reps
WCBBJuggernaut
01-06-13, 11:18 am
Underhand Close Grip Pulldown
Set 1- 185 lbs x 5 reps
Set 2- 215 lbs x 4 reps
Set 3- 240 lbs x 3 reps
Strongman Row
Set 1- Small Tire + 25 lbs x 25 feet
Set 2- Small Tire + 35 lbs x 25 feet
Straight Arm Pulldown
Set 1- 125 lbs x 20 reps
Set 2- 135 lbs x 17 reps
Laying Cable Curls
Set 1- 105 lbs x 17 reps
Set 2- 110 lbs x 11 reps
Biceps Shocker(giant set of Zottman Curls, Dumbbell Curls and Hammer Curls)
Set 1- 20 lbs x 10 reps x 10 reps x 10 reps
Set 2- 20 lbs x 10 reps x 10 reps x 10 reps
Double Cable Curls
Set 1- 40 lbs x 12 reps
Set 2- 40 lbs x 12 reps
WCBBJuggernaut
01-06-13, 11:19 am
Functional Rope HIIT
10 rounds with 20 seconds of rest between each round
50 power slaps each round
WCBBJuggernaut
01-06-13, 11:19 am
Functional Rope HIIT
10 rounds with 20 seconds of rest between each round
50 power slaps each round
WCBBJuggernaut
01-06-13, 11:20 am
Board Press
Set 1- 220 lbs x 6 reps
Set 2- 225 lbs x 3 reps
Set 3- 230 lbs x 2 reps
Medball Pushups(feet on a plyo box)
Set 1- Medball on the rightside x 20 reps
Set 2- Medball on the leftside x 20 reps
Pushups(feet on a plyo box)
Set 1- 20 reps
Cable Crossovers
Set 1- 50 lbs x 20 reps
Set 2- 55 lbs x 16 reps
Close Grip Floor Press
Set 1- 150 lbs x 12 reps
Set 2- 150 lbs x 7 reps
Overhead Cable Extensions
Set 1- 105 lbs x 17 reps
Set 2- 105 lbs x 15 reps
Laying Pushdowns
Set 1- 105 lbs x 15 reps
Set 2- 105 lbs x 12 reps
WCBBJuggernaut
01-06-13, 11:21 am
DB Side Laterals
Set 1- 20 lbs x 15 reps
Set 2- 25 lbs x 12 reps
Set 3- 30 lbs x 15 reps
DB Shoulder Press
Set 1- 35 lbs x 12 reps
Set 2- 35 lbs x 12 reps
Set 3- 35 lbs x 12 reps
Reverse Pec Deck
Set 1- 90 lbs x 20 reps
Set 2- 100 lbs x 20 reps
Set 3- 110 lbs x 12 reps
DB Shrugs
Set 1- 75 lbs x 15 reps
Set 2- 75 lbs x 15 reps
Set 3- 75 lbs x 15 reps
WCBBJuggernaut
01-06-13, 11:22 am
Close Grip Underhand Pulldown
Set 1- 190 lbs x 5 reps
Set 2- 220 lbs x 3 reps
Set 3- 250 lbs x 3 reps
Strongman Row
Set 1- small tire + 35 lbs x 30 feet
Set 2- small tire + 35 lbs x 30 feet
Straight Arm Pulldown
Set 1- 135 lbs x 18 reps
Set 2- 135 lbs x 18 reps
Laying Cable Curls
Set 1- 105 lbs x 17 reps
Set 2- 110 lbs x 12 reps
Biceps Shocker(giant set of Zottman Curls, Bicep Curls and Hammer Curls)
Set 1- 20 lbs x 10 reps x 10 reps x 10 reps
Set 2- 20 lbs x 10 reps x 10 reps x 10 reps
Double Cable Curls
Set 1- 40 lbs x 15 reps
Set 2- 40 lbs x 12 reps
WCBBJuggernaut
01-06-13, 11:23 am
Dragonfly Handcycle
Distance: 3.77 miles
Time: 30 minutes 41 seconds
WCBBJuggernaut
01-28-13, 11:01 am
Functional Rope HIIT
10 rounds with 20 seconds of rest between each round
50 power slaps each round
WCBBJuggernaut
01-28-13, 11:02 am
Smith Machine Floor Press
Set 1- 180 lbs + 50 lbs of chains x 7 reps
Set 2- 190 lbs + 50 lbs of chains x 3 reps
Set 3- 190 lbs + 50 lbs of chains x 3 reps
Incline Chain Press
Set 1- 50 lbs x 12 reps
Set 2- 50 lbs x 12 reps
Incline DB Flye
Set 1- 25 lbs x 15 reps
Set 2- 25 lbs x 15 reps
Triceps Dips
Set 1- BW x 15 reps
Set 2- BW x 12 reps
Cable Skullcrushers
Set 1- 80 lbs x 15 reps
Set 2- 80 lbs x 15 reps
Supersetted with
Cable Pushdowns
Set 1- 80 lbs x 12 reps
Set 2- 80 lbs x 10 reps
WCBBJuggernaut
01-28-13, 11:03 am
77 pushups in 4 minutes
WCBBJuggernaut
01-28-13, 11:04 am
Weighted Pullups
Set 1- BW + 20 lb weight vest x 13 reps
Set 2- BW + 20 lb weight vest x 9 reps
Set 3- BW + 20 lb weight vest x 6 reps
TRX Inverted Row
Set 1- BW x 12 reps
Set 2- BW x 10 reps
DB Pullover
Set 1- 55 lbs x 20 reps
Set 2- 65 lbs x 15 reps
DB Hammer Curls
Set 1- 35 lbs x 16 reps
Set 2- 40 lbs x 12 reps
DB Spider Curls
Set 1- 20 lbs x 16 reps
Set 2- 20 lbs x 15 reps
Double Cable Curls
Set 1- 40 lbs x 20 reps with left arm, right arm flexed
Set 2- 40 lbs x 20 reps with right arm, left arm flexed
Set 3- 40 lbs x 20 reps both arms at the same time
WCBBJuggernaut
01-28-13, 11:05 am
Smith Machine Floor Press
Set 1- 230 lbs x 7 reps
Set 2- 240 lbs x 5 reps
Set 3- 245 lbs x 5 reps
Incline Chain Presses
Set 1- 50 lbs x 15 reps
Set 2- 50 lbs x 13 reps
Incline DB Flye
Set 1- 25 lbs x 15 reps
Set 2- 25 lbs x 15 reps
Dips
Set 1- BW x 15 reps
Set 2- BW x 9 reps
Cable Skullcrusher
Set 1- 80 lbs x 15 reps
Set 2- 80 lbs x 15 reps
Supersetted with
Cable Pushdown
Set 1- 80 lbs x 15 reps
Set 2- 80 lbs x 15 reps
WCBBJuggernaut
01-28-13, 11:12 am
DB Side Laterals
Set 1- 15 lbs x 10 reps
Set 2- 15 lbs x 10 reps
Set 3- 15 lbs x 10 reps
Set 4- 15 lbs x 10 reps
Set 5- 15 lbs x 10 reps
Set 6- 15 lbs x 10 reps
Set 7- 15 lbs x 10 reps
Set 8- 15 lbs x 10 reps
Set 9- 15 lbs x 10 reps
Set 10- 15 lbs x 10 reps
Front Plate Raise
Set 1- 25 lbs x 25 reps
Set 2- 25 lbs x 25 reps
Set 3- 25 lbs x 25 reps
Set 4- 25 lbs x 25 reps
Machine Shoulder Press
Set 1- 150 lbs x 5 reps
Set 2- 170 lbs x 5 reps
Set 3- 190 lbs x 5 reps
Set 4- 210 lbs x 5 reps
Set 5- 230 lbs x 5 reps
DB Shrugs
Set 1- 70 lbs x 15 reps
Set 2- 70 lbs x 15 reps
Set 3- 70 lbs x 15 reps
WCBBJuggernaut
01-28-13, 11:13 am
Weighted Pullups
Set 1- BW + 20 lb weight vest x 15 reps
Set 2- BW + 20 lb weight vest x 10 reps
Set 3- BW + 20 lb weight vest x 8 reps
Inverted Row
Set 1- BW x 12 reps
Set 2- BW x 10 reps
DB Pullover
Set 1- 65 lbs x 15 reps
Set 2- 65 lbs x 15 reps
DB Hammer Curls
Set 1- 40 lbs x 15 reps
Set 2- 40 lbs x 13 reps
DB Spider Curls
Set 1- 20 lbs x 15 reps
Set 2- 20 lbs x 15 reps
Double Cable Curls
Set 1- 40 lbs x 20 reps with left arm, right arm flexed
Set 2- 40 lbs x 20 reps with right arm, left arm flexed
Set 3- 40 lbs x 20 reps with both arms
WCBBJuggernaut
01-28-13, 11:14 am
Functional Rope HIIT
15 rounds with 20 seconds of rest between each round
50 power slaps each round
WCBBJuggernaut
01-28-13, 11:14 am
Pushing in Wheelchair using the Freewheel Attachment
Distance: 1.95 miles
Time: 30 minutes 7 seconds
Calories burned: 443
WCBBJuggernaut
01-28-13, 11:15 am
Smith Machine Floor Press
Set 1- 185 lbs + 50 lbs of chains x 6 reps
Set 2- 195 lbs + 50 lbs of chains x 4 reps
Set 3- 200 lbs + 50 lbs of chains x 5 reps
Incline Chain Press
Set 1- 50 lbs x 20 reps
Set 2- 50 lbs x 13 reps
Incline DB Flye
Set 1- 25 lbs x 15 reps
Set 2- 25 lbs x 15 reps
Dips
Set 1- BW x 16 reps
Set 2- BW x 11 reps
Cable Skullcrushers
Set 1- 80 lbs x 15 reps
Set 2- 80 lbs x 10 reps
supersetted with
Cable Pushdowns
Set 1- 80 lbs x 12 reps
Set 2- 80 lbs x 12 reps
WCBBJuggernaut
01-28-13, 11:16 am
DB Side Laterals
Set 1- 15 lbs x 10 reps
Set 2- 15 lbs x 10 reps
Set 3- 15 lbs x 10 reps
Set 4- 15 lbs x 10 reps
Set 5- 15 lbs x 10 reps
Set 6- 15 lbs x 10 reps
Set 7- 15 lbs x 10 reps
Set 8- 15 lbs x 10 reps
Set 9- 15 lbs x 10 reps
Set 10- 15 lbs x 20 reps
Front Plate Raise
Set 1- 25 lbs x 25 reps
Set 2- 25 lbs x 25 reps
Set 3- 25 lbs x 25 reps
Set 4- 25 lbs x 25 reps
Machine Press
Set 1- 170 lbs x 5 reps
Set 2- 190 lbs x 5 reps
Set 3- 210 lbs x 5 reps
Set 4- 230 lbs x 5 reps
Set 5- 250 lbs x 2 reps
DB Shrugs
Set 1- 70 lbs x 15 reps
Set 2- 70 lbs x 15 reps
Set 3- 70 lbs x 15 reps
WCBBJuggernaut
01-28-13, 11:17 am
Functional Rope HIIT
15 rounds with 20 seconds of rest between rounds
50 power slaps each round
50 pushups
WCBBJuggernaut
01-28-13, 11:18 am
Weighted Pullups
Set 1- BW + 20 lb weight vest x 16 reps
Set 2- BW + 20 lb weight vest x 11 reps
Set 3- BW + 20 lb weight vest x 9 reps
TRX Inverted Rows
Set 1- BW x 12 reps
Set 2- BW x 8 reps
DB Pullovers
Set 1- 65 lbs x 20 reps
Set 2- 70 lbs x 14 reps
DB Hammer Curls
Set 1- 40 lbs x 15 reps
Set 2- 40 lbs x 10 reps
DB Spider Curls
Set 1- 20 lbs x 15 reps
Set 2- 20 lbs x 15 reps
Double Cable Curls
Set 1- 40 lbs x 20 reps with left arm, right arm flexed
Set 2- 40 lbs x 20 reps with right arm, left arm flexed
Set 3- 40 lbs x 20 reps with both arms
Cardio
Functional Rope HIIT
15 rounds with 20 seconds of rest between each round
50 power slaps each round
WCBBJuggernaut
01-28-13, 11:18 am
Dragonfly Handcycle
Distance: 4.91 miles
Time: 38:12
Calories Burned: 651
WCBBJuggernaut
01-31-13, 11:22 am
Machine Shoulder Press
Set 1- 170 lbs x 5 reps
Set 2- 190 lbs x 5 reps
Set 3- 210 lbs x 5 reps
Set 4- 230 lbs x 5 reps
Set 5- 250 lbs x 5 reps
DB Side Laterals
Set 1- 20 lbs x 10 reps
Set 2- 20 lbs x 10 reps
Set 3- 20 lbs x 10 reps
Set 4- 20 lbs x 10 reps
Set 5- 20 lbs x 10 reps
Set 6- 20 lbs x 10 reps
Set 7- 20 lbs x 10 reps
Set 8- 20 lbs x 10 reps
Set 9- 20 lbs x 10 reps
Set 10- 20 lbs x 10 reps
DB Shrugs
Set 1- 70 lbs x 20 reps
Set 2- 70 lbs x 20 reps
Set 3- 70 lbs x 20 reps
Set 4- 70 lbs x 20 reps
As per usual, you're killing it in the gym WCBBJuggernaut! Hope everything outside of the gym is going well.
WCBBJuggernaut
02-24-13, 10:45 am
Thanks Hollow, everything is going as well as possible.
As per usual, you're killing it in the gym WCBBJuggernaut! Hope everything outside of the gym is going well.
WCBBJuggernaut
02-24-13, 10:46 am
Dragonfly Handcycle
Distance: 1.04 miles
Time: 24 minutes 35 seconds
Calories Burned: 119
WCBBJuggernaut
02-24-13, 10:47 am
Smith Machine Floor Press
Set 1- 190 lbs 50 lbs of Chains x 5 reps
Set 2- 200 lbs 50 lbs of Chains x 3 reps
Set 3- 210 lbs 50 lbs of Chains x 1 rep
Incline Chain Press
Set 1- 50 lbs x 20 reps
Set 2- 50 lbs x 14 reps
Incline DB Flye
Set 1- 25 lbs x 15 reps
Set 2- 25 lbs x 15 reps
Dips
Set 1- BW x 15 reps (Didn't do 2nd set due to tweaking my shoulder)
Cable Skullcrushers
Set 1- 80 lbs x 15 reps
Set 2- 80 lbs x 10 reps
supersetted with
Cable Pushdown
Set 1- 80 lbs x 10 reps
Set 2- 80 lbs x 10 reps
WCBBJuggernaut
02-24-13, 10:48 am
Weighted Pullups
Set 1- BW 20 lb weight vest x 16 reps
Set 2- BW 20 lb weight vest x 11 reps
Set 3- BW 20 lb weight vest x 10 reps
Inverted Rows
Set 1- BW x 10 reps
Set 2- BW x 8 reps
DB Pullovers
Set 1- 70 lbs x 15 reps
Set 2- 70 lbs x 15 reps
DB Hammer Curls
Set 1- 40 lbs x 15 reps
Set 2- 40 lbs x 10 reps
Spider Curls
Set 1- 20 lbs x 15 reps
Set 2- 20 lbs x 15 reps
Double Cable Curls
Set 1- 40 lbs x 20 reps with left arm, right arm flexed
Set 2- 40 lbs x 20 reps with right arm, left arm flexed
Set 3- 40 lbs x 20 reps both arms
WCBBJuggernaut
02-24-13, 10:48 am
Dragonfly Handcycle
Distance: 2.76 miles
Time: 20 minutes and 40 seconds
WCBBJuggernaut
02-24-13, 10:49 am
Smith Machine Incline Pin Press
Set 1- 140 lbs x 8 reps
Set 2- 160 lbs x 6 reps
Set 3- 170 lbs x 4 reps
Plank to Pushups
Set 1- BW x 10 reps starting with right hand
Set 2- BW x 10 reps starting with left hand
Machine Flye
Set 1- 120 lbs x 15 reps
Set 2- 120 lbs x 20 reps
Rolling Triceps Extensions
Set 1- 35 lbs x 15 reps
Set 2- 40 lbs x 15 reps
Piston Pushdowns with Band
Set 1- Orange Band x 15 reps
Set 2- Orange Band x 15 reps
Chain Skullcrushers
Set 1- 50 lbs x 10 reps
Set 2- 50 lbs x 10 reps
WCBBJuggernaut
02-24-13, 10:49 am
Functional Rope HIIT
15 rounds with 20 seconds of rest between each set
50 power slaps each round
WCBBJuggernaut
02-24-13, 10:50 am
Chest Supported Cable Rows
Set 1- 170 lbs x 8 reps
Set 2- 180 lbs x 6 reps
Set 3- 190 lbs x 5 reps
Pulldown(1 arm)
Set 1- 55 lbs x 15 reps with left arm
Set 2- 55 lbs x 15 reps with right arm
Pulldown(wide grip)
Set 1- 115 lbs x 15 reps
Straight Arm Pulldown(using Flexsolate Straps)
Set 1- 80 lbs x 15 reps
Set 2- 90 lbs x 15 reps
Cable Curl
Set 1- 70 lbs x 15 reps
Set 2- 80 lbs x 16 reps
Alternating DB Curls
Set 1- 30 lbs x 15 reps
Set 2- 30 lbs x 13 reps
DB Preacher Curls(both DBs at same time)
Set 1- 10 lbs x 15 reps
Set 2- 10 lbs x 15 reps
WCBBJuggernaut
02-24-13, 10:51 am
Dragonfly Handcycle
Distance: 5.02 miles
Time: 38 minutes and 1 second
WCBBJuggernaut
02-24-13, 10:52 am
DB Side Laterals
Set 1- 10 lbs x 10 reps
Set 2- 15 lbs x 15 reps
Set 3- 20 lbs x 20 reps
Set 4- 25 lbs x 12 reps x 8 reps x 5 reps
Machine Shoulder Press(neutral grip)
Set 1- 140 lbs x 10 reps
Set 2- 150 lbs x 10 reps
Set 3- 150 lbs x 10 reps
Supersetted with
Machine Shoulder Press(regular grip)
Set 1- 140 lbs x 10 reps
Set 2- 150 lbs x 10 reps
Set 3- 150 lbs x 10 reps
Rear Delt Flye
Set 1- 80 lbs x 12 reps
Set 2- 80 lbs x 12 reps
Set 3- 80 lbs x 12 reps
Set 4- 80 lbs x 12 reps
DB Shrugs
Set 1- 70 lbs x 15 reps
Set 2- 70 lbs x 15 reps
Set 3- 70 lbs x 15 reps
Set 4- 70 lbs x 15 reps
WCBBJuggernaut
02-24-13, 10:52 am
Incline Smith Machine Pin Press
Set 1- 150 lbs x 7 reps
Set 2- 160 lbs x 3 reps
Incline Smith Machine Isometric hold
Set 1- 20 seconds
Set 2- 20 seconds
Set 3- 20 seconds
Plank to Pushup
Set 1- BW x 10 reps starting with right arm
Set 2- BW x 10 reps starting with left arm
Flye Machine
Set 1- 120 lbs x 20 reps
Set 2- 120 lbs x 20 reps
Rolling Triceps Extension
Set 1- 40 lbs x 15 reps
Set 2- 40 lbs x 15 reps
Piston Pushdowns
Set 1- Orange Resistance Band x 15 reps
Set 2- Orange Resistance Band x 15 reps
Chain Skullcrushers
Set 1- 50 lbs x 15 reps
Set 2- 50 lbs x 10 reps
WCBBJuggernaut
02-24-13, 10:53 am
Cable Rows
Set 1- 175 lbs x 7 reps
Set 2- 185 lbs x 5 reps
Set 3- 195 lbs x 6 reps
Pulldowns
Set 1- 55 lbs x 15 reps with left arm, 55 lbs x 15 reps with right arm, 115 lbs x 15 reps with both arms widegrip
Set 2- 55 lbs x 15 reps with left arm, 55 lbs x 15 reps with right arm, 115 lbs x 15 reps with both arms widegrip
Straight Arm Pulldown(using Flexsolate Straps)
Set 1- 90 lbs x 20 reps
Set 2- 90 lbs x 20 reps
Incline Cable Curl
Set 1- 70 lbs x 20 reps
Set 2- 80 lbs x 20 reps
DB Curls
Set 1- 30 lbs x 15 reps
Set 2- 30 lbs x 15 reps
DB Preacher Curls
Set 1- 10 lbs x 15 reps (both arms same time)
Set 2- 10 lbs x 15 reps (both arms same time)
WCBBJuggernaut
02-24-13, 10:54 am
Dragonfly Handcycle
Distance: 7.98 miles
Time: 1 hour 4 minutes
WCBBJuggernaut
02-24-13, 10:55 am
Machine Shoulder Press
Set 1- 140 lbs x 10 reps
Set 2- 150 lbs x 10 reps
Set 3- 170 lbs x 10 reps
Set 4- 190 lbs x 10 reps
Rear Delt Flye
Set 1- 90 lbs x 15 reps
Set 2- 100 lbs x 15 reps
Set 3- 100 lbs x 15 reps
DB Side Laterals
Set 1- 20 lbs x 20 reps
Set 2- 20 lbs x 20 reps
Set 3- 20 lbs x 15 reps
Set 4- 20 lbs x 12 reps
DB Shrugs
Set 1- 70 lbs x 15 reps
Set 2- 70 lbs x 15 reps
Set 3- 70 lbs x 15 reps
WCBBJuggernaut
02-24-13, 10:55 am
Smith Machine Incline Pin Press
Set 1- 150 lbs x 6 reps
Set 2- 155 lbs x 4 reps
Set 3- 160 lbs x 4 reps
Plank to Pushup
Set 1- BW x 10 reps starting with right arm
Set 2- BW x 10 reps starting with left arm
Machine Flye
Set 1- 130 lbs x 20 reps
Set 2- 140 lbs x 15 reps
Rolling Triceps Extensions
Set 1- 40 lbs x 15 reps
Set 2- 45 lbs x 12 reps
Piston Pushdowns
Set 1- Orange Resistance Band x 15 reps
Set 2- Orange Resistance Band x 15 reps
Chain Skullcrushers
Set 1- 50 lbs x 10 reps
Set 2- 50 lbs x 9 reps
WCBBJuggernaut
02-25-13, 2:40 pm
Chest Supported Cable Rows
Set 1- 180 lbs x 6 reps
Set 2- 190 lbs x 4 reps
Set 3- 200 lbs x 6 reps
Pulldowns
Set 1- 55 lbs x 15 reps with left arm, 55 lbs x 15 reps with right arm, 115 lbs x 15 reps with both arms
Set 2- 55 lbs x 15 reps with left arm, 55 lbs x 15 reps with right arm, 115 lbs x 15 reps with both arms
Straight Arm Pulldown(using Flexsolate Straps)
Set 1- 80 lbs x 15 reps
set 2- 80 lbs x 15 reps
Cable Curls
Set 1- 80 lbs x 20 reps
Set 2- 80 lbs x 16 reps
Alternating DB Curls
Set 1- 30 lbs x 15 reps
Set 2- 30 lbs x 13 reps
DB Preacher Curls(both DBs at the same time)
Set 1- 15 lbs x 15 reps
Set 2- 15 lbs x 12 reps
WCBBJuggernaut
03-02-13, 4:30 pm
DB Side Laterals
Set 1- 15 lbs x 15 reps
Set 2- 15 lbs x 15 reps
Set 3- 20 lbs x 12 reps
Set 4- 20 lbs x 12 reps
Machine Rear Delt Flye
Set 1- 80 lbs x 15 reps
Set 2- 90 lbs x 15 reps
Set 3- 100 lbs x 15 reps
Smith Machine Shoulder Press
Set 1- 50 lbs x 10 reps
Set 2- 50 lbs x 10 reps
Set 3- 50 lbs x 10 reps
WCBBJuggernaut
03-02-13, 4:31 pm
Dragonfly Handcycle
Distance: 5.02 miles
Duration: 41 minutes 21 seconds
WCBBJuggernaut
03-05-13, 10:44 am
Monday, March 4, 2013
Chest and Triceps
Incline Smith Machine Pin Press
Set 1- 155 lbs x 5 reps
Set 2- 160 lbs x 3 reps
Set 3- 165 lbs x 3 reps
Plank to Pushup
Set 1- BW x 10 reps starting with right arm
Set 2- BW x 10 reps starting with left arm
Flye Machine
Set 1- 140 lbs x 20 reps
Set 2- 150 lbs x 15 reps
Rolling Triceps Extensions
Set 1- 40 lbs x 15 reps
Set 2- 45 lbs x 13 reps
Piston Pushdowns
Set 1- Orange Resistance Band x 15 reps
Set 2- Orange Resistance Band x 15 reps
Chain Skullcrushers
Set 1- 50 lbs x 12 reps
Set 2- 50 lbs x 11 reps
Set 3- 25 lbs x 15 reps
WCBBJuggernaut
03-16-13, 7:21 pm
Cable Rows
Set 1- 185 lbs x 5 reps
Set 2- 195 lbs x 3 reps
Set 3- 205 lbs x 5 reps
Pulldowns
Set 1- 55 lbs x 15 reps with Left Arm, 55 lbs x 15 reps with Right Arm, 115 lbs x 15 reps both arms wide grip
Set 2- 55 lbs x 15 reps with Left Arm, 55 lbs x 15 reps with Right Arm, 115 lbs x 11 reps both arms wide grip
Set 3- 70 lbs x 20 reps both arms wide grip
Straight Arm Pulldowns
Set 1- 80 lbs x 15 reps
Set 2- 80 lbs x 20 reps
Incline Cable Curls
Set 1- 80 lbs x 20 reps
Set 2- 80 lbs x 20 reps
Alternating DB Curls
Set 1- 30 lbs x 15 reps
Set 2- 30 lbs x 12 reps
DB Preacher Curls
Set 1- 15 lbs x 15 reps
Set 2- 15 lbs x 15 reps
WCBBJuggernaut
03-16-13, 7:21 pm
Dragonfly Handcycle
Distance: 3.92 miles
Duration: 30 minutes 56 seconds
WCBBJuggernaut
03-16-13, 7:22 pm
DB Floor Press
Set 1- 70 lbs x 8 reps
Set 2- 75 lbs x 6 reps
Set 3- 80 lbs x 3 reps
Band Assisted Pushups
Set 1- 4 rounds of 15 pushups, each round the band tension was increased
Set 2- 3 rounds of 15 pushups, 1 round of 20 pushups, each round the band tension was increased
Incline Cable Flyes
Set 1- 50 lbs x 13 reps
Set 2- 50 lbs x 10 reps
Triceps Hell(close grip bench)
Set 1- 110 lbs x 10 reps, 110 lbs x 10 reps with 2 board, 110 lbs x 1 rep with 3 board
Set 2- 90 lbs x 8 reps, 90 lbs x 8 reps with 2 board, 90 lbs x 8 reps with 3 board
Cable Band Pushdown
Set 1- 60 lbs + Orange Resistance Band x 15 reps
Set 2- 60 lbs + Orange Resistance Band x 15 reps
WCBBJuggernaut
03-16-13, 7:23 pm
Weighted Chinups
Set 1- BW + 20 lb weight vest x 10 reps
Set 2- BW + 20 lb weight vest x 10 reps
Set 3- BW + 20 lb weight vest x 8 reps
Chest Supported DB Row
Set 1- 60 lbs x 15 reps
Set 2- 60 lbs x 15 reps
supersetted with
BPA
Set 1- Orange Resistance Band x 15 reps
Set 2- Orange Resistance Band x 15 reps
Blackburns
Set 1- 5 lbs x 10 second holds
Set 2- 5 lbs x 10 second holds
Set 3- 5 lbs x 10 second holds
Alternating DB Hammer Curls
Set 1- 35 lbs x 12 reps
Set 2- 35 lbs x 12 reps
Set 3- 35 lbs x 12 reps
Barbell Chain Curls
Set 1- 50 lbs x 15 reps
Set 2- 50 lbs x 15 reps
Set 3- 50 lbs x 20 reps
WCBBJuggernaut
04-06-13, 9:32 pm
as of today, I am 11 weeks out from the 2013 NPC USA Wheelchair Bodybuilding Championship/Greater Gulf States Bodybuilding Show. I am 1 week into my contest prep to bring my best package to date to the stage.
WCBBJuggernaut
04-06-13, 9:32 pm
A.M. Cardio
20 rounds of functional rope HIIT, 50 power slaps each round with 20 seconds of rest between each round
P.M. Cardio
20 rounds of functional rope HIIT, 50 power slaps each round with 20 seconds of rest between each round
WCBBJuggernaut
04-07-13, 1:03 pm
Dragonfly Handcycle
Distance: 4.98 miles
Time: 36 minutes 36 seconds
WCBBJuggernaut
04-08-13, 9:41 pm
Incline Smith Machine Pin Press
Set 1- 160 lbs x 8 reps
Set 2- 165 lbs x 6 reps
Set 3- 170 lbs x 4 reps
Medball Pushups
Set 1- 15 reps with medball on the right side, 15 reps with medball on the left side
Set 2- 15 reps with medball on the right side, 15 reps with medball on the left side
Set 3- 15 reps with medball on the right side, 15 reps with medball on the left side
Machine Flye
Set 1- 100 lbs x 10 reps with right arm while left arm is static contracted, 10 reps with left arm while right arm is static contracted, 10 reps with both arms together
Set 2- 100 lbs x 10 reps with right arm while left arm is static contracted, 10 reps with left arm while right arm is static contracted, 20 reps with both arms together
Dips
Set 1- BW x 10 reps
Set 2- BW x 10 reps
Set 3- BW x 8 reps
Cable Pushdowns
Set 1- 120 lbs x 20 reps
Set 2- 120 lbs x 18 reps
Set 3- 120 lbs x 15 reps
WCBBJuggernaut
04-14-13, 12:04 pm
Thick Bar CloseGrip Pulldowns
Set 1- 175 lbs x 8 reps
Set 2- 185 lbs x 6 reps
Set 3- 195 lbs x 8 reps
TRX Inverted Rows
Set 1- BW x 15 reps
Set 2- BW x 10 reps
Set 3- BW x 10 reps
Sraight Arm Pulldowns
Set 1- 105 lbs x 15 reps
Set 2- 105 lbs x 15 reps
Set 3- 105 lbs x 15 reps
DB Incline Curls
Set 1- 20 lbs x 20 reps
Set 2- 25 lbs x 12 reps
Double Cable Curls
Set 1- 40 lbs x 15 reps
Set 2- 40 lbs x 15 reps
Set 3- 40 lbs x 15 reps
WCBBJuggernaut
04-14-13, 12:05 pm
Machine Shoulder Press
Set 1- 130 lbs x 5 reps
Set 2- 140 lbs x 5 reps
Set 3- 170 lbs x 5 reps
Set 4- 190 lbs x 5 reps
Set 5- 210 lbs x 8 reps
DB Side Laterals
Set 1- 20 lbs x 20 reps
Set 2- 20 lbs x 20 reps
Set 3- 20 lbs x 20 reps
Set 4- 20 lbs x 10 reps x 6 reps x 4 reps
Reverse Flye Machine
Set 1- 80 lbs x 20 reps
Set 2- 80 lbs x 20 reps
Set 3- 80 lbs x 20 reps
DB Shrugs
Set 1- 70 lbs x 20 reps
Set 2- 70 lbs x 20 reps
Set 3- 70 lbs x 20 reps
WCBBJuggernaut
04-14-13, 12:06 pm
Functional Rope HIIT
26 rounds of 50 power slaps each round
20 seconds of rest between rounds
Firefist
04-14-13, 12:32 pm
awesome work in here. dedication for sure.
Cellardweller
04-14-13, 12:56 pm
Contest prep? It's on!
WCBBJuggernaut
04-15-13, 3:26 pm
Functional Rope HIIT
30 rounds of 50 power slaps each round
20 seconds of rest between rounds
WCBBJuggernaut
04-15-13, 3:27 pm
Incline Smith Machine Pin Press
Set 1- 165 lbs x 6 reps
Set 2- 168 lbs x 4 reps
Set 3- 168 lbs x 3 reps
Medball Pushups
Set 1- 10 reps with right hand on medball, 10 reps with left hand on medball
Set 2- 10 reps with right hand on medball, 10 reps with left hand on medball
Set 3- 10 reps with right hand on medball, 10 reps with left hand on medball
Machine Flye
Set 1- 100 lbs x 10 reps with right arm while left arm is contracted, 10 reps with left arm while right arm is contracted, 10 reps with both arms at the same time
Set 2- 100 lbs x 10 reps with left arm while right arm is contracted, 10 reps with right arm while left arm is contracted, 20 reps with both arms at the same time
Dips
Set 1- BW x 15 reps
Set 2- BW x 12 reps
Set 3- BW x 8 reps
Cable Pushdowns
Set 1- 120 lbs x 20 reps
Set 2- 135 lbs x 12 reps
Set 3- 120 lbs x 15 reps
WCBBJuggernaut
04-25-13, 11:06 am
Fatbar Closegrip Pulldown
Set 1- 195 lbs x 7 reps
Set 2- 200 lbs x 5 reps
Set 3- 205 lbs x 7 reps
TRX Inverted Rows
Set 1- BW x 15 reps
Set 2- BW x 11 reps
Set 3- BW x 8 reps
Straight Arm Pulldowns
Set 1- 105 lbs x 15 reps
Set 2- 105 lbs x 15 reps
Set 3- 105 lbs x 15 reps
Incline DB Curls
Set 1- 25 lbs x 13 reps
Set 2- 25 lbs x 9 reps
Set 3- 25 lbs x 8 reps
Double Cable Curls
Set 1- 40 lbs x 15 reps
Set 2- 40 lbs x 15 reps
Set 3- 40 lbs x 15 reps
WCBBJuggernaut
04-25-13, 11:07 am
Functional Rope HIIT
15 rounds of 50 power slaps each round
20 seconds of rest between rounds
WCBBJuggernaut
04-25-13, 11:08 am
Functional Rope HIIT
15 rounds of 50 power slaps each round with 20 seconds of rest between each round
100 orange mini band rows
100 orange mini band band pullaparts
50 pushups
50 crunches
WCBBJuggernaut
04-25-13, 11:08 am
Functional Rope HIIT
20 rounds of 50 power slaps each round with 20 seconds of rest between rounds
100 rows with orange mini band
100 band pullaparts with orange mini band
50 pushups
50 crunches
WCBBJuggernaut
04-25-13, 11:09 am
Incline Pin Press
Set 1- 165 lbs x 4 reps
Set 2- 165 lbs x 2 reps
Set 3- 165 lbs x 2 reps
Medball Pushups
Set 1- 10 reps with right hand on medball, 10 reps with left hand on medball
Set 2- 10 reps with right hand on medball, 10 reps with left hand on medball
Set 3- 10 reps with right hand on medball, 10 reps with left hand on medball
Machine Flye
Set 1- 110 lbs x 10 reps with right arm while left arm is static contracted, 10 reps with left arm while right arm is static contracted, 10 reps with both arms
Set 2- 110 lbs x 10 reps with right arm while left arm is static contracted, 10 reps with left arm while right arm is static contracted, 15 reps with both arms
Set 3- 110 lbs x 10 reps with right arm while left arm is static contracted, 10 reps with left arm while right arm is static contracted, 20 reps with both arms
Dips
Set 1- BW x 17 reps
Set 2- BW x 10 reps
Set 3- BW x 8 reps
Cable Pushdowns
Set 1- 120 lbs x 18 reps
Set 2- 130 lbs x 20 reps
Set 3- 135 lbs x 22 reps
Cardio
Functional Rope HIIT
15 rounds of 50 power slaps each round with 20 seconds of rest between rounds
WCBBJuggernaut
04-25-13, 11:11 am
Closegrip Fatbar Pulldowns
Set 1- 205 lbs x 6 reps
Set 2- 210 lbs x 4 reps
Set 3- 215 lbs x 5 reps
Inverted Rows
Set 1- BW x 15 reps
Set 2- BW x 13 reps
Set 3- BW x 10 reps
Straight Arm Pulldowns
Set 1- 120 lbs x 15 reps
Set 2- 120 lbs x 15 reps
Set 3- 120 lbs x 15 reps
Incline DB Curls
Set 1- 25 lbs x 15 reps
Set 2- 25 lbs x 15 reps (restpause)
Set 3- 25 lbs x 15 reps (restpause)
Double Cable Curls
Set 1- 40 lbs x 15 reps
Set 2- 40 lbs x 15 reps
Set 3- 40 lbs x 15 reps
Cellardweller
04-25-13, 11:23 am
Getting the work done. How's the diet coming?
WCBBJuggernaut
05-03-13, 10:47 am
Diet is going well, I am working with a diet coach and the bodyfat is melting off.
Getting the work done. How's the diet coming?
WCBBJuggernaut
05-03-13, 10:48 am
Functional Rope HIIT
15 rounds of 50 power slaps with 20 seconds of rest between rounds
WCBBJuggernaut
05-03-13, 10:49 am
High Incline Press
Set 1- 120 lbs x 5 reps
Set 2- 130 lbs x 5 reps
Set 3- 140 lbs x 5 reps
Set 4- 150 lbs x 5 reps
Set 5- 170 lbs x 3 reps
DB Side Laterals
Set 1- 20 lbs x 20 reps
Set 2- 20 lbs x 20 reps
Set 3- 20 lbs x 20 reps
Set 4- 20 lbs x 20 reps
Reverse Flye
Set 1- 80 lbs x 15 reps
Set 2- 80 lbs x 15 reps
Set 3- 80 lbs x 15 reps
Set 4- 80 lbs x 15 reps
DB Shrugs
Set 1- 70 lbs x 20 reps
Set 2- 70 lbs x 20 reps
Set 3- 70 lbs x 20 reps
Set 4- 70 lbs x 20 reps
Cardio
Functional Rope HIIT
15 rounds of 50 power slaps per round with 20 seconds of rest between rounds
WCBBJuggernaut
05-03-13, 10:50 am
Dragonfly Handcycle
Distance: 5.06 miles
time: 40 minutes 36 seconds
WCBBJuggernaut
05-03-13, 10:51 am
Incline Pin Press
Set 1- 160 lbs x 5 reps
Set 2- 165 lbs x 3 reps
Set 3- 170 lbs x 5 reps
Medball Pushups
Set 1- BW x 10 reps with left hand on Medball, BW x 10 reps with right hand on Medball
Set 2- BW x 10 reps with left hand on Medball, BW x 10 reps with right hand on Medball
Set 3- BW x 15 reps with left hand on Medball, BW x 15 reps with right hand on Medball
Machine Flye
Set 1- 110 lbs x 10 reps with right arm while left arm is held static contraction, 10 reps with left arm while right arm is held static contraction, 10 reps with both arms at the same time
Set 2- 110 lbs x 10 reps with right arm while left arm is held static contraction, 10 reps with left arm while right arm is held static contraction, 10 reps with both arms at the same time
Set 3- 110 lbs x 10 reps with right arm while left arm is held static contraction, 10 reps with left arm while right arm is held static contraction, 5 reps with both arms at the same time, 50 lbs x 15 reps with both arms
Dips
Set 1- BW x 20 reps
Set 2- BW x 15 reps
Set 3- BW x 13 reps
Cable Pushdowns
Set 1- 120 lbs x 20 reps
Set 2- 120 lbs x 20 reps
Set 3- 120 lbs x 21 reps
WCBBJuggernaut
05-03-13, 10:52 am
Closegrip Pulldowns
Set 1- 210 lbs x 5 reps
Set 2- 215 lbs x 3 reps
Set 3- 225 lbs x 4 reps
TRX Inverted Row
Set 1- BW x 15 reps
Set 2- BW x 15 reps
Set 3- BW x 15 reps
Straight Arm Pulldown
Set 1- 120 lbs x 15 reps
Set 2- 120 lbs x 15 reps
Set 3- 120 lbs x 15 reps
Incline DB Curls
Set 1- 25 lbs x 15 reps
Set 2- 25 lbs x 15 reps
Set 3- 25 lbs x 15 reps
Double Cable Curls
Set 1- 40 lbs x 15 reps
Set 2- 40 lbs x 15 reps
Set 3- 40 lbs x 15 reps
WCBBJuggernaut
05-03-13, 10:52 am
Functional Rope HIIT
20 rounds of 50 power slaps
20 seconds of rest between rounds