I killed a guy once for a bag of sourpatch kids. Was worth it.
He must not have had any strength fitness goals.
Skiploading (carbing up) today. Feels amazin.
yesterday’s arms was fun. Took some ideas from Meadows’ phase 2 program, combined with stuff I like, and came up with a good arm workout. Sad to see strength down some more but oh well, thats the nature of dieting.
Meadows-style pinwheels (kept rest periods pretty short, like sub 30sec)
25’s x 10
35’s x 10
45’s x 4
50’s x 10, 10, 8, 8
Rope pressdowns (20-30sec rest)
5 sets of 10
One-armed machine preachers
45 x 12, 12
50 x 12
CGBP (lolz. nice controlled negative at least)
135 x 10
185 x 8
225 x 8
275 x 4
295 x 6 1 (muscle just fatiguing faster, oh well), 225 x 5, 135 x 10
Incline conc. curls (from Meadows)
20’s x 10, 10
Meadows L-extensions
20 x 15, 15, 15
Barbell curls (3 sec neg)
95 x 4
135 x 8, 8
cable kickbacks
2 sets of 15
luv
Is there a reason you do isolation work before the major lift? Warmup?
I think meadows says to always do something like pressdowns before the main lift in order to get blood to the muscle and tendon area.
At least I’m assuming that’s why bug does it. lol.
Blaze is pretty much right, although I did it before I found meadows. I love getting stronger, but it takes a backseat compared to certain physique goals I have, which include bringing up my arms. This is something I’ve been working at for some time, and is going to be a long term, arguably even a lifetime, project.
So yes, by doing pressdowns before, I get a good amount of blood into the muscle, a great pump, and when I’m doing closegrips, I can really feel the triceps engaging. triceps, from the standpoint of attachments and muscle bellies, is also one of my worst bodyparts, so I try to maximize activation to achieve as much growth as possible, whenever possible.
Back tomorrow, Im excited!
AM: 35min elliptical
Came home, had a meal, chilled for an hour, then back to the gym for back day. Was a good session. Can definitely see myself getting leaner. New veins and stuff are ALWAYS a welcome sight to see. Decided to give deads a go since it’s been awhile and my lower back feels pretty good. Didn’t push it at all, just want to get a groove going again.
Meadows rows
1plate x 10
2plates x 6
3plates x 8, 8, 8
Deadlifts
135 x 6
225 x 6
315 x 3
405 x 3 (not hard, but not as smooth as it shoulda been. gotta rework technique n stuffff)
Stretchers (got the right balance of weight and ‘control’ today)
112 x 12
125 x 12
Heavy partial pulldowns (copied JM’s form to the T from the video demonstration… felt it more…)
175 x 8
187.5 x 8
200 x 8
Stretch (about 60sec)
Chest-supported rows
2pps x 10, 10, 10 (squeezed)
DB shrugs w/ 3sec sqz (traps still crazy sore from last time)
100’s x 15
115’s x 10
Pulldown curls
5 ascending sets w/ sub 30sec rest. amazin
Super controlled seated DB curls
30’s x 8
40’s x 8
50’s x 7 (lol)
One-armed DB curl finisher
25’s x 12ish per side
whoop whoop. working at the restaurant for V-day. amazin.
Nice session man. Keep doing as your title says “KILLIN IT!!”. I did meadows rows for the first time sunday. They were very humbling for me, I need to get a vid, I felt them but think I could activate the lats even more with some positioning. Only hit 35x10,10 and 1 platex10, 10 lol.
Definitely get a vid… the type of equipment and setup can play a big role in the amount of weight.
Thanks for the comment though, shit like that keeps me motivated.
You still doing meadows hammers big guy?
They’ve been killing my biceps.
Imma have to try these meadows rows.
Yessir I have. Love them.
Dece chest day. Intensity and all that fun stuff was good, triceps got a crazy pump, all that fun stuff. As I get deeper into this diet, I can see muscular endurance getting worse and worse. Like as the workout goes on, the volume really takes a toll on things. Will make the necessary modifications to my training as this becomes a bigger issue.
Bench press (focusing on being explosive and technique… i hope to get back to previous strength levelz)
bar
135 x 8
185 x 6
225 x 4
275 x 3 (good)
295 x 3 (last rep wasnt as good as it shoulda been)
315 x 3 (clean, but I expect more out of myself)
325 x 3 (similar to 315 set.)
Incline PressTwists
45’s x 10
80’s x 10
90’s x 8, 8
Incline bench (2sec negative, no lockout… love the TUT focus)
135 x 8 warmup
185 x 8
225 x 8
245 x 6ish plus a forced rep.
1 set of pecdeck as finisher.
Rope pressdowns
1 set of 20, then 3 sets of 10 with low rest. Very nice.
Incline skulls (felt really good today from the very first rep.)
80lbs x 10, 10, 13
1 set DB kickbacks finisher.
Oh and I did 30min elliptical in the AM. luv
Ha, tell me about it.
Do you take anything for energy? I don’t usually believe in those kind of supps, but I found a nice one that makes me want to train forever on my terribly-restricted diet.
With that and my new 2-cheats-a-week plan, my workouts might be able to hold a candle to yours 0:)
lookin good in here bug. How much are you weighing these days?
Nikki, probably about half of my workouts I use a stim. Even if I dont get “buzzed”, I like knowing I’m taking something that is “getting me in the zone”, even if it’s just a placebo effect.
Greg, I was about 227-228 this morning. Still very very soft sadly. Waist is a little above 36.5 fml. I’ll start to look leanish when it’s 33 and below… still a long ways to go. Would love to be at 36 by next Wednesday…
here’s a quick pic I snapped. You can see how much fat I hold around my waist and love handles haha.
You’re lookin good man! You have some beastly traps and shoulders for sure. You’re gonna look beastly after you drop a little more weight cause look look really thick in those pics.
Oh and about the love handles… Join the effing club man lol. Seems like it’s always the last place to go.
Like I said you’re lookin good though. Keep plugging away. I’ll be following.
bashful I think you look awesome 0:)
You already have your pack, you bastard.
I can only see mine in the morning, and when I move a certain degree to the left and breathe a certain way heehee
Aww thanks guys. Yall are my favs <3
Was feeling fat all day even though diet and cardio has been on point. Still, I think this fueled an insane leg session. Not too much different than what Ive been doing, but everything felt right and pushed more weight than I have been in weeks past. yay!
Warmed up with sumo deadlifts because I was teaching technique to a female friend last week and it really loosened me up. Training partner really liked them so we went up to 3 plates.
95lbs x 5, 5, 5, 5, 5
135bs x 5, 5, 5
225lbs x 5
315lbs x 5 - Will likely push these up slowwwwwly to groove technique but if nothing else for a little extended warmup.
Leg press calves (LOVED THESE. 3sec down, pause, explode and hard 2 sec squeeze or so at the top)
1pps x 15
2pps x 15
3pps x 10
4pps x 10
5pps x 10, 10 (loved it. Will get creative with rep schemes n stuff.)
Lying leg curls (meadows stylez)
50 x 20
70 x 20
120 x 15
140 x 12
180 x 8 drop 130 x 10 drop 110 x 8 drop 90 x 8 drop 50 x 10 plus partials. AMAZINGLY brutal. Hams were seriously fucked after this.
SLDLs (meadows - 3sec down, squeeeeeze hard at top)
95lbs x 12
135lbs x 12
155lbs x 10
185lbs x 10 (liked it way better ramping like this)
Hammie stretch.
Meadows leg press (you know da drill)
2pps x 15
4pps x 10
6pps x 10
8pps x 10
9pps 25 x 8 (god damnit EP I hate you)
Hack squats (first workset TUT focus, 2nd one each rep bottomed out, explode w/ no lockout…)
1pps x 8
2pps x 6
3pps 25 x 10 TUT
3pps x 8 drop 2pps x 8 drop 1pps x burnout - Seriously died after this set. huddled up over the trashcan panting and dripping sweat everywhere. Gym employee asked if he needed to call EMS.
Today was a good day. Now study time. 
[quote]bugeishaAD wrote:
Aww thanks guys. Yall are my favs <3
Was feeling fat all day even though diet and cardio has been on point. Still, I think this fueled an insane leg session. Not too much different than what Ive been doing, but everything felt right and pushed more weight than I have been in weeks past. yay!
Warmed up with sumo deadlifts because I was teaching technique to a female friend last week and it really loosened me up. Training partner really liked them so we went up to 3 plates.
95lbs x 5, 5, 5, 5, 5
135bs x 5, 5, 5
225lbs x 5
315lbs x 5 - Will likely push these up slowwwwwly to groove technique but if nothing else for a little extended warmup.
Leg press calves (LOVED THESE. 3sec down, pause, explode and hard 2 sec squeeze or so at the top)
1pps x 15
2pps x 15
3pps x 10
4pps x 10
5pps x 10, 10 (loved it. Will get creative with rep schemes n stuff.)
Lying leg curls (meadows stylez)
50 x 20
70 x 20
120 x 15
140 x 12
180 x 8 drop 130 x 10 drop 110 x 8 drop 90 x 8 drop 50 x 10 plus partials. AMAZINGLY brutal. Hams were seriously fucked after this.
SLDLs (meadows - 3sec down, squeeeeeze hard at top)
95lbs x 12
135lbs x 12
155lbs x 10
185lbs x 10 (liked it way better ramping like this)
Hammie stretch.
Meadows leg press (you know da drill)
2pps x 15
4pps x 10
6pps x 10
8pps x 10
9pps 25 x 8 (god damnit EP I hate you)
Hack squats (first workset TUT focus, 2nd one each rep bottomed out, explode w/ no lockout…)
1pps x 8
2pps x 6
3pps 25 x 10 TUT
3pps x 8 drop 2pps x 8 drop 1pps x burnout - Seriously died after this set. huddled up over the trashcan panting and dripping sweat everywhere. Gym employee asked if he needed to call EMS.
Today was a good day. Now study time.
[/quote]
Good stuff man!! I hate hitting the gym and then having to study…lol. Hahaha i love the “goddammit EP i hate you” LOLOL
Thats an intense session brother, keep it up
Haha, sounds like a very intense session man. Great work!