How in the hell do you and @davemccright press so much?? It’s very offensive and it needs to stop!
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Amazing strategy! I did this same thing this past winter. Perfect combo!
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Haha I did actually think that this program is a little push heavy but I feel great and am enjoying it so no tweaks will be made as of now
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Great! Glad to hear it . . for Gamma Bomb, though, I’m thinking about running the first 6 weeks twice as opposed to running the latter 6 weeks that’s leg heavy . . any thoughts on that?
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You absolutely can if Upper Body is more of an emphasis. There are also 2 deload weeks you can run any time you need them (if you need them at all)
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5/10/24: 645am workout
Week 2 High Evolutionary - Arms
Ez bar drag curls:
3x15 w/85lbs
Concentration Preacher curls (pushing dbs together):
3x12 w/25s
Standing hammer curls:
3x8 w/30s & a pause and squeeze at top of each rep
Cable rope pushdowns:
3x10
Seated overhead cable tricep extensions:
3x12
not super motivated to get up early before work just to hit arms but man, I’m glad I did . . massive pump, felt awesome . . had no preworkout or intraworkout carbs so grabbed a chocolate milk and a 4 egg wrap with peppers and onions from a little country store on the way to work
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AJ still a strong workout while feeling not motivated
Thanks, I appreciate it. It’s fun to hit just arms just not as easy to get amped up for it early in the morning
5/11/24: 945am workout
Week 2 High Evolutionary - Legs
Lying leg curls:
warm-ups
3x10 @130
drop set
x11 w/90
Low bar box squat:
warm-ups
10x 275
10x 315
Hack squat:
10x 320lbs added
20 sec rest
6x
20 sec rest
4x
20 sec rest
4x
BB RDLs:
2x10 w/255lbs . . constant tension/no lockout
I like these leg days but dread them at the same time . . lotta effort . . had a whey, banana, strawberry, peanut butter smoothie preworkout . . scoop and a half of Surge intraworkout . . then about an hour after I got home (right now) had 4 eggs, potatoes, peppers & onions, a ribeye and a grilled pork chop
saw yesterday that Surge is sold out so I might just get the various ingredients and make my own
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Rep range seems arbitrary and far from optimal
maybe so, I’m no expert but Meadows programs have a lot of positive feedback and I look and feel better than I ever have . . so I’ll ride it out for awhile
That’s good to hear
5/12/24: 1000am workout
Week 2 High Evolutionary - Chest/shoulders
Decline Db press:
warm-ups
8x 120s
8x 120s
drop set
9x 90s
Decline BB press:
work up to a ‘hard’ set of 8
8x 245lbs
Machine flyes:
work up to a ‘hard’ set of 10
10x
20 sec rest
6x
20 sec rest
5x
20 sec rest
4x
Machine rear delts:
3x20
Db lateral raise partials:
3x15 w/40s
Incline bench Y raises:
15x 15lb Dbs
15x 12.5lb Dbs
15x 10lb Dbs
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5/14/24: 515am workout
Week 3 High Evolutionary - Back
Meadows row:
warm-ups
12x 100lbs added
8x 115lbs added
drop set
7x 85lbs
NG pull-ups:
9x +25lbs
8x +25lbs
7x +25lbs
DB pullovers:
2x8 w/75lb DB
Smith machine rows:
2x8 w/215lbs (actual weight)
1x8 w/205lbs
Face pulls:
2x20
good session . . made two steak egg and cheese bagels the night before on homemade bagels the neighbor made, had those postworkout along with a whey and banana shake . . just finished up 4 chicken thighs and 1/2 cup of jasmine rice with salsa for lunch here
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This is on deck for me today!!
Nice! do you have a log on here?
I don’t but i’ll start one and tag you.
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5/16/24: 615am workout
Week 3 High Evolutionary - Arms
Ez bar drag curls:
3x18 w/85lbs
Preacher concentration curls:
1x10 w/30s
2x10 w/25s
Standing hammer curls:
3x10 w/35s
Cable tricep pushdowns:
3x12
drop weight
8x
drop weight again
7x
Cable overhead tricep extensions:
3x10
no Surge on arm days but did mix up caffeine, taurine and citrulline for a preworkout drink . . had two bananas and a whey shake immediately post workout then had a steak, egg and salsa wrap on two egg white wraps after I got to work . . great arm pump again
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5/17/24: 500pm workout
Week 3 High Evolutionary - Legs
Seated leg curls:
3x10 w/135
drop set
10x 95 + multiple partials
Low bar box squat:
warm-ups
8x 315lbs
8x 335lbs
Leg press:
work up to a ‘hard’ 6
6x 520lbs
drop set
12x 360lbs
BB RDLs:
3x8 w/275lbs . . constant tension/no lockout
skipped a drop set of leg extensions as it was taken
since it’s the end of the day I’ll run through my full day of eating:
breakfast - 3 eggs with cheese and salsa + an 8oz ribeye
lunch - half of a chipolte barbacoa burrito, a bacon cheeseburger (no bun), some pulled chicken with coleslaw and a kiwi with a handful of blueberries
2nd lunch - rest of the chipolte burrito and a pear
supper (post workout) - 1/2lb or more of grilled lamb leg, a sweet potato and a small piece of rhubarb crisp
before bed - casein shake
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