17th May Evening workout tonight week 4 BBB
Bench 531 5s pro 5 week (1.3m rest)
WU sets
67kg x 5
77kg x 5
87 kg x 5
OHP bbb ss with 1 arm row (1.15m rest)
OHP 30kg 5 sets of 10
1 arm row 28kg 5 sets of 10
Dips ss with lat pull down (1.15m rest)
Dips
X 7
X 7
X 7
X 8
X 8
Lat pull
63kg 5 sets of 10
Bench felt all wonky today. I noticed when laying under the bar, that the bar above my head isn’t level (which I assume means my body isn’t level on the bench).
I need to train at some point with a mate to get them to check my form.
Any advice on getting the bench straight under the body? I know that’s a random one. But I felt like I was pushing all with my right arm (my weaker one) and I couldn’t seem to correct it.
19th May week 4 BBB
RDL 531 5s pro 5 week (1.3m rest)
WU sets
62kg x 5
72kg x 5
80kg x 5
Squat (1.15m rest)
62kg 5 sets of 10
Leg raises ss with Bb curls (1.15m rest)
Leg raises 5 sets of 10
Bb curls wide grip 20kg 5 sets of 10
Squats felt good this morning but hamstrings ached a little from Monday.
Wanted more reps of the leg raises but just didn’t have it in me.
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20th May Was knackered today, got in from work around 11pm the night before (due to trains being cancelled), didn’t eat dinner and trained this morning. Not the best workout ever.
Anyhow
OHP 531 %s pro 5 week (1.3m rest)
WU sets
30kg x 5
35kg x 5
40kg x 5
Bench BBB ss with 1 arm row (1.15m rest)
Bench 67kg 5 sets of 10
1 arm row 28kg 5 sets of 10
Dips SS with lat pull down - Just had nothing in the tank at this point, thought about leaving multiple times during these! (1.15m rest)
Dips
x 7
x 7
x 6
x 5
x 5
Lat pull down
63kg x 10
x 10
x 10
x 8
x 7
I’m so hungry at the moment on this programme. Not sure if its burning me out a little though, I’m still sore when i hit the second upper/lower workout of the week and my sex drive is very low. Will finish the next two weeks but then back to meadows i think.
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23rd May AM session (with some pre-workout)
Week 5 of my 531 BBB 6 week programme.
Squat 531 5s pro 3 Week (1.3m rest)
WU sets
67kg x 5
75kg x 5
85kg x 5 Had a good lower back pump after these which is probably a bad sign but overall my squatting is going ok (albeit very light) at the moment. No hip pain and a lot of focus on form.
RDL BBB (1.2m rest)
67kg 5 sets of 10 (felt easy really)
Leg raises SS with bicep curls (1.15m rest)
Leg raises 4 sets of 10 and 13 reps on last set.
Curls went badly
20kg BB curl x 11
20kg BB curl x 11 both sets hurt my forearms for some reason. So i moved to preacher DB curls
10kg DB preacher curl x 10
12kg DB preacher curl x 10
14kg DB preacher curl x 10
Another session in the bank. I’ve enjoyed this BBB 531 block but looking forward to getting back to the mountain dog way!!!
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24th May 531 BBB week 5
Bench 531 5s pro 3 week (1.3m rest)
WU sets
72kg x 5
82kg x 5
92kg x 5
OHP ss with 1 arm row (1.20 rest)
OHP 32kg 5 sets of 10
1 arm row 28kg 5 sets of 10
Lat pull down (1m rest)
63kg 5 sets of 10
Dips (1m rest)
5 sets of 7 reps
Still feeling really worn down, not sure if it’s life, hormones or pushing BBB. Will find out in two weeks when I finish BBB.
26th May
RDL 531 3 week 5s pro (1.3m rest)
WU sets
67kg x 5
75kg x 5
85kg x 5
Squat BBB (1.2 rest)
67kg 5 sets of 10
Leg raises SS with bicep curls (1 minutes between each exercise)
Leg raises
X 10
X 10
X 10
X 11
X 11
Hammer curls
14kg DBs 5 sets of 10
Bored of this now, can’t wait to finish up at get the mountain dog method back!!!
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27th May Last session of the week
OHP 531 3 rep week 5s Pro (1.3m rest)
WU sets
32kg x 5
37kg x 5
42kg x 5
Bench SS with 1 arm row (1.2m rest)
Bench 72kg 5 sets of 10
1 arm row 28kg 5 sets of 10
Dips SS with lat pull down (1.2m rest)
Lat pull down 63kg 5 sets of 10
Dips
x 7
x 7
x 7
x 7
x 6
Next week there is a bank holiday Thursday and Friday so really need to figure out when i can actually train as I’ll have the kids and the gyms open less than normal.
Really thinking about sacking off this BBB and doing meadows stuff from next Monday, although i’d like to finish my 6 week BBB challenge I’m really burned out and feel like sh!te. Not sure if its hormones, CNS from all the weights or just life but on the edge right now.
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You’ve been talking about it for days man. If you want to do it, just do it - no one’s going to judge you for jumping out of a ship that makes you not enjoy the ocean.
That’s fair, the only person to judge me would be me, I’m not good at quitting stuff. But alas I will, hopefully let’s me feel a bit better overall otherwise I’m off to the doctors.
On the plus side I managing to squad again pain free albeit only light weights at the moment.
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30th May Meadows legs!!!
I’m so happy!!!
Ham Curl 1m rest ramping up
33kg x 8
40kg x 8
47kg x 8
54kg x 8
54kg x 8
54kg x 8
Squats (1.3m rest)
Bar x 10
40kg x 6
60kg x 6
70kg x 6
80kg x 6
90kg x 6
Stopped there but but could have gone up in weight again.
Leg curls (1m rest) hold at top of rep
20kg each side x 12
X 10
X 10
Good girl machine
1 set Ramping set, worked up at 8 reps until failure
Bad girl machine
1 set ramping up 8 reps a set until failure
DB RDL (1m rest)
38kg DBs x 6
28kg DBs x 10
28kg DBs x 8
Standing calf raises
1 giant ramping sets, 8 reps until failure, then working back down on 4 reps on every weight stack
Love this style of training.
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31st May Chest & Shoulders the Mountain Dog Way!
DB very slight incline press (1.3m rest)
Wu sets
32kg DBs x 10
x 8
x 6 (oh how my strength has dropped on these)
BB Incline Constant tension reps (1.15m rest)
40kg x 8
50kg x 8
60kg x8
70kg x 6
Machine Press (1.15m rest) Smooth reps constant tension
35kg each side x 10
x 10
x 9
Rear delt fly machine (1m rest)
33kg x 20
x 20
x 18
Pec Dec 1 set of fun
33kg x 25 then straight to 40kg x 8, then straight to 47kg x 5
Lat raises (1m rest)
6kg DBs x 12
8kg DBs x 10
10kg DBs x 8
12kg DBs x 6
Machine Press work the rack
5 reps on each weight, working from 10kgs each side all the day to 35kgs
Loved this workout. Will re-look at my overall programme and volume approach next week. Probably focus on ramping up volume on back and shoulders for the next block of training as per the Mountain Dog way!!!
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1st June This is Thursday back workout but busy tomorrow so training today.
Mountain Dog Meadows Style!!!
1 Arm Row (1.3m rest) 8 reps
Warm Up sets
32kg DB x 8
32kg DB x 8
32kg DB x 8
Machine Row (1.15m rest) 8 reps
35kg each side x 8
40kg each side x 8
45kg each side x 8
Lat stretchers (1m rest) 12 reps
56kg x 12
70kg x 12
Lat Pull down (1m rest) 8 reps
70kg x 8
70kg x 8
Chest supported DB row (1m rest)
22kg DBs x 10
22kg DBs x 10
22kg DBs x 9
Shrugs SS with Hyperextensions (1m rest)
Shrugs
28kg DBs x 12
28kg DBs x 11
28kg DBs x 10
Hypers
x 10
x 10
x 10
Love Meadows Mountain Dog methods!!!
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3rd June the one we’ve all been waiting for….arm day!! Hell yeah!!!
Leg raises 1m rest
X 12
X 10
X 10
X 10
Pinwheel curl ss with push downs 1m rest
Curls
14kg DBs x 8
16kg DBs x 8
18kg DBs x 8
Push downs
10 x 12
X 12
X 12
X 12
Preacher curl ss with dips 1m rest
Curls
10kg x 10
12kg x 10
12kg x 8
Dips
X 8
X 11
X 10
Bb curls ss with saying skull crushers 1m rest
Curls 3 second lower
15kg x 8
20kg x 8
Skull crusher
12kg DBs x 15
X 15
X 12
Lat raises ss with decline crunches 1m rest
Lat raises
8kg DBs x 12
X 12
X 10
X 8
Crunches
X 10
X 8
X 7
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Just catching back up and you’re killing it!
It’s a fun way to train
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Just as a note I’ve started to cut from today. Looking to shift an inch or two that i added since last last July really. I went from an average of 100kg to 107kg.
Although with that i have added muscle and some good size. So thinking i’ll cut 3-4 kilos and see where i am at. Going to cut for 6 weeks i think.
6th June Legs
Hamstring curls (1m rest)
33kg x 8
40kg x 8
47kg x 8
56kg x 8
56kg x 8
56kg x 7
Squats (1.3m rest)
Bar x 6
40kg x 6
50kg x 6
60kg x 6
70kg x 6
80kg x 6
90kg x 6
100kg x 5
Leg extensions (1.15m rest)
22kg each side x 12
x 11
x 10
Good girl machine
drop sets x 2 plus 10 partial reps at end
Bad girl machine
75kg x 8 then 80kg x 8 as a set
80kg x 8 then 85kg x 8 as a set then 10 partials
DB RDLs (1.15m rest)
28kg DBs x 8
32kg DBs x 8
38kg DBs x 8
Calf raises (1.15m rest)
10kg x 50 reps in pulses
x 50 pulse reps
x 42 pulse reps
42 pulse reps
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7th June
105.7kg so lost 1kg from yesterday lol which has to be water weight, that’s not from my 1 day diet!
Chest and shoulders meadows style!
- DB Press small incline (1.3m rest)
Warm up sets
34kg DBs x 8
X 8
X 8
Didn’t expect to hit 8 on all sets after the first set. Third seemed easier!
-
BB incline press (1.15m rest)
Constant tension reps
40kg x 8
50kg x 8
60kg x 8
70kg x 6
-
Machine press (1.15m rest)
35kg each side x 10
X 10
X 10
-
Rear delt SS with pec dec (1.15m rest)
Rear delts
33kg x 20
X 20
X 20
Pec dec
40kg x 12
47kg x 12
54kg x 12
-
Lat raises (1m rest)
6kg DBs x 12
8kg DBs x 10
10kg DBs x 9
12kg DBs x 7
-
Machine shoulder press (1m rest)
Cluster sets of 4 reps and 4 breathes inbetween
Set 1 30kg each side x 24 reps (6 sets of 4)
Set 2 30kg each side x 24 reps (6 sets of 4)
Loved today, hopefully get my DB press back up in weight quite quickly again.
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9th June Back mountain dog style!
1 arm row (1.3m rest)
Warm Up sets
34kg DB x 8
x 8
x 8
Seated Machine Rows (1.15m rest)
37kg each side x 8
42kg each side x 8
47kg each side x 8
Lat stretchers (1.15m rest)
56kg x 12
63kg x 12
Lat pull down (1.15m rest)
70kg x 8
70kg x 8
Chest supported rows (1.15m rest)
22kg DBs x 10
x 10
x 10
Shrugs SS with Hypers (1.15m rest)
Shrugs (4 second hold)
28kg DBs x 12
x 11
x 10
Hypers
x 10
x 10
x 10
2 Likes
10th June Massive Arm Pump Day!!! Oh yeah!
Leg Raises (1m rest)
x 12
x 11
x 10
x 8
Pinwheel Curls SS with pushdowns (1.15m rest)
Pinwheel Curls
18kg DBs x 8
x 8
x 8
Pushdown
10 on the machine x 12
x 12
x 12
x 12
Preacher ss with Dips (1.15m rest)
Preacher curls
4 on the mahcine x 9
x 10
x 8
Dips
x 12
x 12
x 12
Barbell curls SS with laying extensions (1.15m rest)
BB drop set
Set 1 20kg x 10, 15kg x 6, 12kg x 5
Set 2 20kg x 8, 15kg x 5, 12kg x 4
Extensions
12kg DBs x 15
x 13
x 8
Lat riases (45s rest) go for the pump
8kg DBs x 12
x 10
x 10
x 8
Decline sit ups
x 12
x 9
x 8
Done for the week!!! Diet going strong still. Weighed in at 105.3kg this morning.
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@TrainForPain I got a copy of creeping death 2 off a new friend at the gym who i started chatting to. Thinking about running that in a couple of weeks although need to only do 4 days a week training.
So could do the PPL heavy and then 1 pump session a week or just do all 6 sessions over 2 weeks. Any thoughts? I was thinking it might be better to just do the 6 sessions over 2 weeks rather than try and cram in to a 4 day a week split.
Anyhow excited to get it started once i’ve transposed it into my workout book!
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