Mon/4/8
Busy, mucked up gym tonight.
Calf machine: 3x25
Leg press mach.: 5x15
Hang leg raise: 3x15
Bodyweight Sq’s: 5x10
Hang leg raise: 3x15
3 Likes
Weds/4/10
Tonight was…strangely quiet.
Hammer Incline: 4x12/ 4x8
Decline DB’s: 4x6/ 4x6@70’s. Pause, hard driving reps.
Cable pushdowns: 2x 24, myo-rep sets.
2 Likes
Thurs/4/11
Calf machine: 4x15
Block pulls/ 4":
4x4/ 3x2/ 1@ 405, 435
Deficit pulls: 4x6
Seat cable rows: 3x15
That is all.
3 Likes
Sat/13th.- An extra workout for the week.
Rear delt machine: 4x15
DB laterals + press: 4x15+15
Curls (I was in a Sq. rack…): 4x15 w/bar.
Seat Hams: 4x15
Leg extensions: 4x15
Cable pushdowns: 4x15
DB Incline: 4x15
I am 10 days out- from 10 days off/traveling.
3 Likes
Mon/4/15
Calf machine: 6x8
Leg press machine: 3x15
Squats: 5x5.
Box SQ/ +2": 6x3/ 1@ 345, 65, 385
Good M’s: 3x5@ 225
Leg press machine: 2x20+…rest/pause sets.
4 Likes
Weds/4/17
Late start= short session.
Pulldowns + Pushdowns: 4x12+12
Decline DB’s: 4x8/ 4x8@ 70’s. Hard, paused reps.
OHP: 8x5, working up. Been a long while for these…
That is all.
4 Likes
Thur/4/18
DB/ Rdl’s + bent rows: 4x15+15. Warm-ups, waiting to pull…good combo.
Deads: 2x6/ 2x4/ 2x1/ 1@ 385, 405/ 3x1@ 385
Pendlay rows: 5@ 135, 155/ 3x5@ 185
DB/ Rdl’sL 2x25
4 Likes
Sun/4/21
3 days out from 12 days off… 
Pulldowns: 6x10
Incline DB’s: 6x8
Seat DB press: 4x12
DB laterals + curls: 5x10+10
3 Likes
Tues/4/23
Seated Hams: 6x10
Squats/paused: 6x3
SQ: 3x3
Leg press machine: 2 leg-4x15/ single leg finish- 4x8 w/8 second holds= John Meadows style.
Back raise + crunch: 3x15+15
Skullcrusher + standing curl supersets: 4x15+15.
4 Likes
Mon/5/6
Back to work & training, after 11 days off from both.
My car drove me straight here today- hopefully it finds the gym too.
2 Likes
Mon/5/6
Pushdowns + Pulldowns: 4x15+15
Pulldowns + Pushdowns: 4x10+10…a bit heavier.
Leg press machine: 6x15
Face Pull + Straight arm pulldowns: 4x15+15
Leg extensions: 6x15
Hard, controlled, flexing reps for all…Sweet.
3 Likes
Thurs/5/9
DB Laterals + Curls: 4x15+15
DB Press + Curls: 4x10+10
Band pullaparts: 4x25
Big leg press: 6x15
Seat calf: 6x15
3 Likes
That is an interesting super-set, shoulders and biceps.
1 Like
Indeed it is.
Grab some DB’s and find a corner, in an otherwise crowed gym= sweet pumps for the win.
Tues/5/14
Leg extensions: 8x12 + 12 rep drop to finish.
SQ/ box: 6x5
Close stance/box: 4x8
DB stiff leg: 6x12 + 8rep drop.
2 Likes
Thurs/5/16
Wow- Legs all around, really feeling Tues. work-need upper stuff tonight.
Cool.
1 Like
Thur/5/16
Seated rows: 4x12
Seat/ DB press: 6x12
DB/mid-incline: 4x12 + 12rep drop finish.
Cable pushdowns: 6x12
Overhead cable Tri’s: 3x25
Hard, hard stretched reps…
2 Likes
Sat/5/18
Leg press + calf: 4x10+10
Barbell rows: 6x5
Deads: 6x3/ 3x1
Seat cable rows: 5x10
Rear delt machine: 5x10
Single Tri’s and curls: 3x15 each.
2 Likes
Sun/5/19
DB rear swings+ laterals+ laterals to overhead…3x30= J. Meadows style.
OHP: 8x5
DB laterals + press: 3x15+15
Pushdowns + curls: 3x15+15
Bar curls: 3x30
Banded pushdowns: 3x30
Sat & Sun= extra training with 2 big buddies.
6 1", 265 & 6 3", 285…and then me
3 Likes
Wed/5/22
Late start= pumping some stuff up.
Leg Extensions: 8x15
DB/ RDL’s: 4x15/ 4x10
Hang leg raise: 5x10
Pushdowns + Facepulls: 5x10+10
That is all.
2 Likes