Monday, October 03, 2011


Shoulder and bicep workout:

Really good workout and nailed the goal of doing a triple with the bar shoulder press.
I was able to get 5 good reps where 3 was called for. All gains on movements for the shoulders.

Shoulder press: 3 warms, 155/3 185/1 195/1 205/5
Side lateral cable: 2 warms, 30/8,9
Reverse delt raise: 2 warms, 35/11 40/9
Db shrugs: 85/20,17,14
In db curl: 2 warms, 50/5,6 drop set
Cable curl: 1 warm, 60/8 67/9 drop set
21's: 2 x failrure
Ab work: 4 sets

25 min cardio


Quads and abs deload, 20 min cardio

one with front squat for a while so I did regular squats and mixed it up a bit. Nice pump and burn


Very happy with the Juggernaut results and how I applied multi exercises to it. Been on it since the spring so a change is needed.
The plan is set for the next cycle. Continue with my 5 day split, change off the lead movements and follow my modified 531 rep breakdown for the lead off. I will start this at the end of the week.
I will roll with the 531 until I get burnt out from it, but I do plan on 8 waves.

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