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TheJuggernautBitch
03-08-13, 7:59 pm
welcome to my journey!
i'll be logging all of my workouts and meals here.
up until now i trained solely for powerlifting, which i still love and plan to compete in soon.
but after attending the pittsburgh ABC event i realized something while looking at the pictures i took with naturalguy, antoine vaillant, and josh halladay...
i am fucking tiny.
seeing how these guys trained and the results they were getting really inspired me to rethink my entire training and diet setup.
i just took a six day deload and here i am now, ready to get a lot fucking bigger and a lot fucking stronger.
i'm always looking for input on my training and diet so feel free to say whatever!

3.8.13
Leg Extensions - 1x20, 1x17, 2x12 w/100
Leg Press - 3x10 w/5 plates per side
BB Squat - 2x12 w/135, 1x8 w/185
Walking BB Lunge - 3x12 w/50 on shorter bar
Single Leg Extension - 1x12 w/40, 1x12 w/30

Stationary Bike - 20 min low intensity

Meal 1 - 3 whole eggs, 3 egg whites / 2 packets oatmeal
Meal 2 - 1 scoop protein
Meal 3 - 8 oz ground beef / 1 cup rice
Meal 4 - 2 packets oatmeal / 2 scoops protein
LIFT
Meal 5 - Torrent (post workout shake)
Meal 6 - 6 oz chicken breast / about a cup or more of broccoli cheddar rice

i also took 2 multi-vitamins and 6 fish oil pills throughout the day.

i'll probably snack on some pretzels while watching its always sunny in philadelphia tonight...

TheJuggernautBitch
03-09-13, 8:26 pm
3.9.13
Incline DB Press - 2x15, 1x10, 1x9 w/50
Flat BB Press - 2x12, 2x8 w/135
Pec Deck - 1x12, 1x11, 1x10 w/125
Pushups - 1x20, 1x15, 1x10
Smith Machine Shrugs - 2x15, 1x12, 1x10 w/185
DB Shrugs - 2x10 w/55, 2x10 w/60

Stationary Bike - 20 min. low intensity

Meal 1 - 3 whole eggs, 3 egg whites, 12 oz yogurt
Meal 2 - 1 scoop protein
Meal 3 - 10 oz chicken breast
LIFT
Meal 4 - Torrent (post workout shake)
Meal 5 - 2 packets oatmeal, 2 scoops protein
Meal 6 - orange chicken, fried rice (chinese takeout)

2 multi-vitamins, 6 fish oil

TheJuggernautBitch
03-10-13, 9:23 pm
3.10.13
Neutral Grip Pulldown - 4x12 w/50
Seated Row (Chest Supported) - 3x10 w/100
DB Row - 3x10 w/75
Seated Cable Row - 1x10 w/120, 2x10 w/140
Rack Deadlift - 3x10 w/315
Lying Leg Curl - 3x10 w/75
Single Leg Curl - 3x10 w/30
Lying Leg Curl - 3x10 w/30

no cardio today. just trying to recover.

Meal 1 - 3 whole eggs, 3 egg whites, 2 packets oatmeal
Meal 2 - 1 scoop protein
Meal 3 - 8 oz ground beef, 1 cup rice, 1 apple
Meal 4 - 2 packets oatmeal, 2 scoops protein
LIFT
Meal 5 - Torrent (post workout shake)
Meal 6 - chicken breast, pasta
Snack - 1 serving yogurt

TheJuggernautBitch
03-11-13, 9:56 pm
3.11.13
Walk - 20 min low intensity

Meal 1 - 4 whole eggs, 2 egg whites, 2 packet oatmeal
Meal 2 - 2 scoop protein
Meal 3 - 8 oz ground beef, 1 cup rice
Meal 4 - 2 packet oatmeal, 2 scoop protein
Meal 5 - meatloaf (turkey), broccoli, 1 small bag of chips

TheJuggernautBitch
03-12-13, 11:25 pm
3.12.13
Seated Hammer Strength Press - 2x12, 1x9, 1x8 w/70 on each handle
Seated DB Press - 3x10 w/35
Standing Single Arm Lateral Raises - 3x12 w/17.5
Bent Over DB Laterals - 3x15 w/15
Seated Calf Raise - 3x15 w/90 on machine
Leg Press Calf Raise - 3x15 w/150
Single Leg Calf Raise - 3x15 w/50

Spin Bike - 20 min. medium intensity

Meal 1 - 4 whole eggs, 2 egg whites, 2 packets oatmeal
Meal 2 - 1 scoop protein
Meal 3 - sweet and sour chicken, fried rice, egg roll, egg drop soup (chinese takeout)
Meal 4 - 2 scoops protein
LIFT
Meal 5 - Torrent (PWO)
Meal 6 - 8 oz ground beef, 1 cup rice
Snack - 1 container yogurt

i take 2 multi-vitamins and 6 fish oil every day. i think i'm going to quit listing that unless i change it up.

TheJuggernautBitch
03-13-13, 10:54 pm
3.13.13
Straight Bar PD - 4x12 w/57.5
Single Arm Overhead DB Extension - 3x10 w/20
Skull Crushers - 3x10 w/50 on EZ Curl Bar
Single Arm Rope PD - 1x15 w/15, 2x10 w/20
Seated Machine Curl - 4x10 w/80
BB Curl - 1x10 w/65, 2x8 w/65
Incline DB Curl - 2x10 w/25, 1x10 w/20
DB Hammer Curl On Preacher Setup - 3x10 w/20

Treadmill Walk - 20 min. Low Intensity

Meal 1 - 4 eggs, 2 egg whites, 2 packets oatmeal
Meal 2 - 1 scoop protein
Meal 3 - 8 oz ground beef, 1 cup rice
LIFT
Meal 4 - Torrent (PWO)
Meal 5 - 12 oz yogurt, 2 scoops protein
Meal 6 - chicken breast, mashed potatoes

i had an apple with dinner yesterday that i forgot to mention. thats about it.

TheJuggernautBitch
03-14-13, 11:37 pm
Meal 1 - 4 whole eggs, 4 egg whites, 2 packets oatmeal
Meal 2 - 2 scoops protein
Meal 3 - 8 oz ground beef, 1 cup rice, 1 apple
Meal 4 - 6 oz yogurt, 2 scoops protein
Meal 5 - chicken breast, rice

i did some walking today but did not time it.

TheJuggernautBitch
03-15-13, 10:31 pm
Meal 1 - 4 whole eggs, 2 egg whites, 2 packets oatmeal
Meal 2 - 2 scoops protein
Meal 3 - 8 oz ground beef, 1 cup rice
Meal 4 - 1 scoop protein
Meal 5 - fettuccine alfredo, garlic bread (cheat meal i guess?)

Spin Bike - 25 min - medium intensity
Walk - a while

Bronc
03-16-13, 12:50 am
Looking mean and lean. Man if you can hit all your macros to gain what you need with that clean of a diet = pure awesome. Keep it up!

TheJuggernautBitch
03-16-13, 10:43 am
Looking mean and lean. Man if you can hit all your macros to gain what you need with that clean of a diet = pure awesome. Keep it up!

thanks man! this is my first time getting my eating in check. i already feel like i'm losing fat and my muscles seem a bit more solid!

TheJuggernautBitch
03-16-13, 11:02 pm
3.16.13
Squat - worked up to 275x5
Leg Extension - 1x20, 1x18, 2x13 w/100
Leg Press - 3x10 w/5 plates on each side
Walking DB Lunche - 3x12 w/35 in each hand
Single Leg Extension - 2x12 w/30
Kneeling Cable Abs - 3x15 w/50

Meal 1 - 4 whole eggs, 2 egg whites, 2 packets oatmeal
Meal 2 - 1 scoop protein
Meal 3 - sweet and sour chicken, egg roll, egg drop soup, fried rice
Meal 4 - 2 scoops protein
LIFT
Meal 5 - Torrent (PWO)
Meal 6 - 8 oz ground beef, 1 cup rice

Blondie Weapon X
03-17-13, 9:07 am
Looking good in here,
I was looking at your meals - mostly your protein intake. Just note *1 g protein per pound of lean muscle to maintain what you currently have, u want to grow?? Pump it up to 1.5 - 2 grams.
Good job!! Kee[ it clean!

TheJuggernautBitch
03-17-13, 11:37 am
Looking good in here,
I was looking at your meals - mostly your protein intake. Just note *1 g protein per pound of lean muscle to maintain what you currently have, u want to grow?? Pump it up to 1.5 - 2 grams.
Good job!! Kee[ it clean!

thanks for the advice! i'll have to throw another shake in there! maybe before bed?

Blondie Weapon X
03-17-13, 12:37 pm
Casein protein is perfect or try adding a little more protein in whole food in your current meal - extra piece chick, beef or fish etc

deanna7272
03-17-13, 2:40 pm
Definitely subbed... Good stuff in here... Glad to see your journey starting... We all some "something" or "someone" that brings us here... With that being said, THOSE guys make A LOT of people feel tiny...lol A lot of good stuff can be found within these pages, some very knowledgable fellas here that can help you get to your next level...

The Pitts ABC was a great time and just think, we've opened up another gym door welcoming our Animal Crew!!! Hope to see ya up and around at more ABC's!!! BTW... Are you guys heading to the show in Homestead on the 30th?? If so, I will see ya there... I have a former student doing her first show (bikini) and will be there to help out and cheer her on!!

Cellardweller
03-17-13, 2:54 pm
Wha'sup? Looking good in here TJB. I'll throw in some tips on the protein intake too. Mix your shakes in some milk. Especially that meal 2 one. That'll add in some extra protein and some good carbs and fat too. Instead of yogurt for a snack at the end of the day have cottage cheese. It has casein in it and less sugars. Sometimes yogurt is very sweet. A couple table spoons of peanut butter here and there won't hurt either. And nice job on that 275x5 squat.

Blondie Weapon X
03-17-13, 3:46 pm
Wha'sup? Looking good in here TJB. I'll throw in some tips on the protein intake too. Mix your shakes in some milk. Especially that meal 2 one. That'll add in some extra protein and some good carbs and fat too. Instead of yogurt for a snack at the end of the day have cottage cheese. It has casein in it and less sugars. Sometimes yogurt is very sweet. A couple table spoons of peanut butter here and there won't hurt either. And nice job on that 275x5 squat.

Yep, and a glass of chocolate milk before bed is a favorite around here!! :P

TheJuggernautBitch
03-17-13, 10:14 pm
Definitely subbed... Good stuff in here... Glad to see your journey starting... We all some "something" or "someone" that brings us here... With that being said, THOSE guys make A LOT of people feel tiny...lol A lot of good stuff can be found within these pages, some very knowledgable fellas here that can help you get to your next level...

The Pitts ABC was a great time and just think, we've opened up another gym door welcoming our Animal Crew!!! Hope to see ya up and around at more ABC's!!! BTW... Are you guys heading to the show in Homestead on the 30th?? If so, I will see ya there... I have a former student doing her first show (bikini) and will be there to help out and cheer her on!!

we might check it out! what are the details? i'd love to come support! and i will definitely be at all of the future ABCs in the area!


Casein protein is perfect or try adding a little more protein in whole food in your current meal - extra piece chick, beef or fish etc

sounds good to me! a little extra meat would be great!


Wha'sup? Looking good in here TJB. I'll throw in some tips on the protein intake too. Mix your shakes in some milk. Especially that meal 2 one. That'll add in some extra protein and some good carbs and fat too. Instead of yogurt for a snack at the end of the day have cottage cheese. It has casein in it and less sugars. Sometimes yogurt is very sweet. A couple table spoons of peanut butter here and there won't hurt either. And nice job on that 275x5 squat.

thanks man! i have been doing the shakes in water to lose fat, but some skim milk would be good for protein!

TheJuggernautBitch
03-17-13, 10:26 pm
3.17.13
Bench Press - work up to 225x1, 205x4, then a quick set of close grip with 185 for 3 or 4
Incline DB Press - 1x15, 1x12, 2x10 w/50
Pec Deck Flys - 3x12 w/125
Pushups - 1x20, 1x15, 1x10 w/bodyweight
Smith Machine Shrugs - 3x10 w/185, 1x12 w/185
DB Shrugs - 2x10 w/55, 2x10 w/60
Kneeling Rope Crunches - 3x15 w/50

Meal 1 - 4 whole eggs, 2 egg whites, 2 packets oatmeal
Meal 2 - 1 scoop protein
Meal 3 - 8 oz ground beef, 1 cup rice
Meal 4 - 2 scoops protein
LIFT
Meal 5 - Torrent (PWO)
Meal 6 - soup with beef in it, chicken breast