Hamstrings/Biceps/Traps
DB Curls
1 x 12
1 x 10
1 x 8
then did a down the rack drop set
1 x 6
1 x 6
1 x 8
1 x 8
Preacher Curls
3 x 8
Lying Hamstring Curls
2 x 12
Seated Ham Curls
3 x 10
RDL
2 x 12 (held stretch at bottom for about 2 seconds)
DB Shrugs
3 x 10 (3 sec squeeze at top)
Sunday 4/29/12 Speed Bench/Triceps/Quads/Lats
Speed Bench (w/EFS pro short mini band, varying grips)
1 x 3 x 135
2 x 3 x 155
2 x 3 x 185
2 x 3 x 155
Leg Press (right leg only)
4 x 15
Skullcrushers
6 x 10 x 70
Poliquin Step-ups (right leg only)
4 x 10
Wide grip lat pulldowns
3 x 8
High pulley rear delts
3 x 15
Wide grip underhand cable rows
3 x 8
I had to lump Saturday and Sundays workouts together so I didn’t quite do the normal volume I normally do. Weighed in on Saturday (4/28/12) at 266.0 so I’m down another 1.5 lbs. John likes the fact that my weight loss has slowed down because I’m not loosing any strength and my energy levels have been great! I’m extremely happy with my results so far as I very rarely feel hungry which keeps me out of trouble.
Today - Chest
DB Bench
1 x 10 x 55
1 x 8 x 65
1 x 5 x 75
1 x 5 x 80
1 x 12 x 85
1 x 9 x 85
1 x 10 x 75
Pec Deck
4 x 10
Assisted Pullups
3 x 5
2 x 3
This week will be a deload for me hence the short workout and higher reps. I’m also laying off the caffeine and ECA this week just to give my receptors a little break.
Always enjoy John Meadows stuff. I’m in. Congrats on the engagement.
Thursday 5/3/12 Biceps/Hamstrings
Cross Body Hammer Curls
2 x 12
3 x 8
Preacher Curls
3 x 8
Straight Bar Curls
2 x 8 (3 sec negatives)
Seated Ham Curls
2 x 12
1 x 12, 10, 8 (about 10 partials at end of last set)
RDL on Tbar row
3 x 10
High Box Squats
1 x 10 x 45
1 x 8 x 135
1 x 8 x 155
1 x 5 x 185
First time doing any type of squat in a while. Felt OK but my knees were cracking every step of the way. No pain or anything, just letting me know they were there. Overall, a great workout!
Speed Bench/Triceps/Lats
Speed Bench (varying grips)
1 x 10 x 45
1 x 8 x 95
1 x 8 x 135
3 x 3 x 155
2 x 3 x 185
2 x 3 x 225
JM Press
1 x 8 x 135
1 x 8 x 155
2 x 6 x 175
Tate Presses
2 x 10 x 30
Thib Pulldowns
2 x 12
3 x 8-10
Assisted Pullups
1 x 10
1 x 8
2 x 6
1 x 3
1 x 2
1 x just the negative
Med Grip Cable Rows
3 x 8
Weighed in today at 267.4 so I gained 1.4 lbs. Went out with my fiance last night and had way too much to drink. On top of that we went to IHOP when the bar closed and I ate pancakes. Probably not the best day to weigh in but I’m already a day late on weighing in as is so it had to be done. I plan on going for another workout today to do quads and some shoulders. Sent my update to John, we will see if anything gets changed.
Quads/Shoulders
TKEs on Multi hip machine
3 x 20 each leg
Leg Press
2 x 15
1 x 10
2 x 8
1 x 6
2 x 10
Hammer Strength Shoulder Press
2 x 15
1 x 10
2 x 8
Hack Squats
1 x 6
The hack squats did not feel good on my knee. I called it a day after that.
Stay strong with the diet man and the results will come!
Bench/Triceps
Warmup
Rope pushdowns 3 x 15-20
Front, side, rear delt raises 2 x 12
Illegal Wide Bench
1 x 6 x 245
1 x 4 x 245
Incline DB Bench
4 x 15 x 55 (4 sec rest between sets)
Skullcrushers (w EFS pro short mini band)
6 x 8 x 45 (45 sec rest between sets)
Seated DB Powercleans
3 x 10
Rear Delt Swings (drop set)
1 x 20 x 30
1 x 10 x 20
Saturday 5/12/12
Speed Bench/Triceps/Back
1 x 10 x 45
1 x 8 x 95
1 x 5 x 135
2 x 3 x 185
3 x 3 x 225
1 x 3 x 255
1 x 1 x 275
JM Press
1 x 10 x 155
3 x 6 x 175
Rev Grip Pushdowns
3 x 10
DB Pause Bench
2 x 6 x 90
Assisted pullups
4 x 5
Kroc rows
2 x 12
Weighed in today at 262.3 so I’m down 5.1 lbs since last week! I’m setting my sights on hitting 260 next Saturday. Have not been that low in a loooong time.
Legs (Speed day)
Box Squats
10 x 2 x 185
Speed Pulls
5 x 1 x 185 w/EFS pro minis
Leg press (also w/EFS pro minis)
3 x 6 x 5pps (paused 3 sec at bottom and exploded up)
Squat Machine
3 x 8
Squats actually felt really good today. Knees weren’t cracking all that much but I’m still using a high box.
Decline Close Grip
1 x 8 x 135
1 x 8 x 185
1 x 5 x 225
1 x 3 x 245
1 x 5 x 275
1 x 2 x 315
Flat DB Bench Paused at bottom
2 x 8 x 90s
Decline Skullcrushers
5 x 8 x 50 (45 sec rest)
DB laterals
1 x 10 x 20
1 x 8 x 25
1 x 8 x 30
Hammer Strength Rows
1 x 10 x 1pps
1 x 10 x 2pps
1 x 8 x 2 1/4pps
1 x 6 x 3pps
1 x 5 x 2 1/4pps
1 x 5 x 2pps
1 x 10 x 1pps
Rope pulls to upper chest superset w/seated DB cleans
3 x 10
3 x 10 x 30s
Wednesday 5/16/12 ME Lower
Seated Ham Curls
2 x 12 x 100
1 x 10 x 110
1 x 10 x 120
1 x 10 x 130, 8 partial reps top of movement range
I superset the ham curls with multihip machine TKEs
4 x 15
RDL
1 x 10 x 135
1 x 5 x 185
1 x 5 x 205
1 x 5 x 225
1 x 5 x 275
Leg Press
3 x 12 x 6pps, pause 2 sec at bottom and explode up
Bulgarian split squats (right leg only)
2 x 15 x bodyweight
2 x 6 x 30lb DBs
DE Upper
Speed Bench (w/EFS pro short mini bands)
1 x 10 x 45
1 x 8 x 95
1 x 3 x 135
3 x 3 x 155
2 x 3 x 185
Hammer Strength Incline press (w/EFS pro short mini bands)
2 x 12 x 1pps
1 x 8 x 1 1/4 pps
Assisted pullups
1 x 10
2 x 6
2 x 3
Superset w/dips
5 x 5
Kroc rows
2 x 15 x 80s
Felt like shit during this workout. I could tell on the speed bench that my body was not well rested simply by the fact that I was having trouble moving the weight at the speed I’m used to.
Tuesday 5/22/12 ME Bench
Bench
1 x 10 x 45
1 x 8 x 95
1 x 8 x 135
1 x 5 x 185
1 x 3 x 225
1 x 1 x 245
1 x 1 x 275 (this went up slower than it ever has)
2 x 8 x 225
Close grip Bench
2 x 6 x 205
Incline Bench
2 x 8 x 185
Pec Deck
3 x 12
Wide grip Pushdowns
3 x 8
Face Pulls
3 x 10
Another shit workout! I’m not too sure whats going on, I’m not tired during the day but my workouts this week have just sucked! Taking a trip to Lake Charles, LA this weekend to see my bro, looking forward to some R
Tuesday 5/29/12 - chest/triceps
Bench
1 x 10 x 45
1 x 8 x 95
1 x 8 x 135
1 x 6 x 185
1 x 10 x 225
1 x 8 x 225
1 x 6 x 225
Close Grip Bench (paused)
2 x 8 x 205
Incline Bench
2 x 8 x 185
Dips
3 x 10
Rear delt swings
1 x 20 x 20lb DBs
1 x 20 x 35lb DBs superset with
1 x 10 x 20lb DBs
OK, so I have done a crap job of keeping up with this log lately but I’ll try to get back on track. Two weeks ago, 12 weeks through the program, my weight was 258.6. This gave me about a 20 pound loss for the first 12 weeks with another 12 weeks to go. I could not be happier with my progress thus far. If I could loose another 15 or so lbs the next 12 weeks I think I would be in great shape at the end. I have still been working out 4 times per week and doing cardio 5 times per week. This past week though I decided to do a little celebrating and ate everything in sight. My weight at the end of the week was surprisingly only 262. I’m planning on reweighing tomorrow and sending JM another update after all the water falls off from my binging 
Chest/Triceps
Bench
1 x 10 x 45
1 x 8 x 135
1 x 8 x 185
1 x 5 x 225
2 x 5 x 260
Paused Close Grip Bench
2 x 5 x 230
Incline Bench
2 x 5 x 215
HS Flat Bench Press
2 x 12 x 1pps
Dips
3 x 5
Lying Tricep Extensions
3 x 10 (60 sec rest between sets)