juggernauts log (weight loss n strength)

Juggernaut63 · 09-15-2009, 06:28 AM

im 5'10" 246lbs, so to put it bluntly im fat

goals:
weight:195lbs
bench press: i wanna do 5 sets of 5reps with 245lbs
squat: 5x5 295lbs
my main goal is get in shape

i begin every workout jumping rope 1,000x for a warm up and to build my cardio and will end every workout jumping rope 400x

monday
bench press 5(sets)x5(reps) 135lbs
curls (curl bar)5x5 70lbs
tricep 5x10 x70lbs
push ups 5x10

tuesday
squat 5x5 135lbs
lunges 5x5 45lbs(only the bar)
crunches 5x20

wedsnday
shoulder/military press 5x5 95lbs
shrugs 5x10 175lbs
push ups 5x10

thursday
power cleans 5x5 115lbs
deadlift 5x5 175lbs
crunches 5x20

friday
bench press (lighter weight then on mondays bench press)5x10 105lbs
bicep curls (dumbell) 5x10 20lbs
tricep extensions 5x10 20lbs

saturday and sunday are off days

i will add 5lbs to every lift the next week n after the first month is over i will do over head squats instead of regular squats

tell me what u think about this
i would really appreciate some feedback thx

Joelberg11 · 09-15-2009, 07:12 AM

all i can suggest is make sure you dont take it to hard early because you'll just hurt yourself.

And try to alternate between upper and lower body on each day so your giving the muscles some recovery time.

And make sure do plenty of running

modena1983 · 09-15-2009, 10:14 AM

Yeeehhh its the juggernaut bitch!!

Welcome aboard. You do not list any pulling. You are missing wither BORs, DB rows or Chins on your pressing days. You need to deadlift, its a great movement. Unless you forgot to tell us something that points out why you left it out. Any time you press you should pull also. What does your diet look like? your diet will determine whether or not you lose any weight.

SteveQ · 09-15-2009, 10:18 AM

good luck

couple things that jump out at me: where's the deadlifting? and (2)if your bench goal is 245x5x5 then your squat goal should be much higher. As you start lifting, you'll realize that for yourself ...

in any event, hate to be critical right out of the gate like that; as your log progresses, I'll be more positive, I promise. Good luck, man

Juggernaut63 · 09-15-2009, 04:25 PM

Quote:

Originally Posted by modena1983

Yeeehhh its the juggernaut bitch!!

Welcome aboard. You do not list any pulling. You are missing wither BORs, DB rows or Chins on your pressing days. You need to deadlift, its a great movement. Unless you forgot to tell us something that points out why you left it out. Any time you press you should pull also. What does your diet look like? your diet will determine whether or not you lose any weight.

thx for da advice, my diet right now is horrible i eat anything, but i m going to change it

ill post a video i found on youtube up here dat has a body builder talking about his diet,i plan on following his diet

Juggernaut63 · 09-15-2009, 04:28 PM

Quote:

Originally Posted by SteveQ

good luck

couple things that jump out at me: where's the deadlifting? and (2)if your bench goal is 245x5x5 then your squat goal should be much higher. As you start lifting, you'll realize that for yourself ...

in any event, hate to be critical right out of the gate like that; as your log progresses, I'll be more positive, I promise. Good luck, man

ur right, i completely forgot about deadlifts i will incorporate it on my thursday workout

n thx for the info n advice

Juggernaut63 · 09-15-2009, 04:36 PM

Juggernaut63 · 09-15-2009, 08:17 PM

day 1 (tuesday)

first workout went ok

jump rope 1000x
5x5 135lbs squats
5x5 45lbs lunges(left leg is alot weaker lol)
5x20 crunches

didnt do da 400x jump rope, at the end of the workout i wuz drained

the good thing about my jumprope is its adjustable weight so in two week ill make da handles 1/2lbs each n den in two more weeks ill max em out at 1lb each handle