So what is the new pre w/o protocol? Nice squats! NVS
lol xd, I promise it’s just a good camera angle and lighting.
Mateus, it’s nothing special. I was focusing my workout nutrition post-workout and not really considering tanking energy in the gym could mean I could use some more fuel pre-workout. So now I’m having 50-60g whey about 30min before gym, then a carb source 10-15min before getting in the gym (works well because I walk to the gym, so I eat like, Capn Crunch or a Poptart on the way.
I used to use a carb supp but ran out and have been doing this, but will be going back to something similar to Surge. Roughly 35-40g carbs here). During my workout, I sip on a scoop of Humapro (EAAs) and creatine, and then have 30g whey PWO.
This has worked nicely this week.
Amazin delts session. A lot of energy, felt strong, motivated, etc etc. Finished the main workout in under 40 minutes lolwut. Did a little extra at the end.
Seated DB press
40s x 10
55s x 10
70s x 8
90s x 6
100s x 11 - suck it HM. lol
DB laterals
35s x 12
50s x 10
65s x 9
Partial laterals - sweet vascularity during these lol. I’m obsessed with the few veins I have.
85s x 20, 20 DROP 30s x 12 full ROM DROP 15s x burnout SQUEEZEDDDD.
Lateral raise machine - 2 sec hold at top of each rep
90 x 12, 12, 10 - draining lol.
Incline rear delt flies (squeezed) SS w/ standing rear delt flies
15s x 25-30 SS 40s x 12-14ish 3 sets of that.
50s x 30 seated DB press “finisher”. Still had more energy after… so went over to the cables, put on pin #3, and did 15 reps right arm, 15 left, 15 more right, 15 more left, squeezed, etc etc, great pump, GTFO of there.
I am happy. day off tomorrow.
Are you using a Meadows’ packaged program, or did you piece together each of his body part programs into one?
I’m doing my own thing with some Meadows stuff sprinkled in. Around February I was doing essentially the sample workouts from the Mountain Dog article series on T-Nation (with whatever personal tweaks).
[quote]bugeishaAD wrote:
February I was doing essentially the sample workouts from the Mountain Dog article series on T-Nation (with whatever personal tweaks).[/quote]
such as…much lighter weights???
grabs popcorn
Coookiecrisp
Dude, you have a manta ray riding your back. Just FYI.
<---- I can be bug?
lol no
God my log is entertaining. Amazin. My back isn’t really that big, just the angle and cropping out any other people that actually work out…
Arms tonight. went amazin.
Rope pressdown / Cable curls SS - all reps squeezed, slow neg, etc. Got good pump going.
6 x 20 / 6 x 20
7 x 15 / 7 x 15
8 x 12 / 8 x 12
9 x 12 / 9 x 12
10 x 10 / 10 x 10
Meadows hammer curls - all reps squeezed and slow negative, obvi
30s x 10
40s x 8
50s x 10
–now did these regular hammer curl style. Still squeezed and slow negative.
60s x 6
70s x 6 DROP 30s x 10
CG bench - slow negative, pause on chest, no lockout
135 x 8
185 x 8
225 x 6
275 x 5 (pretty happy with this) DROP 225 x 6
EZ-bar preachers - controlled, squeezed
20lbs per side x 12
30lbs per side x 8
45lbs per side x 9ish drop 30lbs x some drop 20lbs x some drop 10lbs x burnout
Incline skulls
did a couple sets but couldnt get into it. Elbows were a little tender.
One-armed pressdowns - nice finishing movement
#3 x a lot
#4 x a lot
#5 x a lot
One-armed cable curls
#4 x a lot
#5 x amazin
Bi and tri stretch, walked home. Good day. woot.
Sick job on the 275 x 5 CGBP with pause, give’s me more incentive to hit that 
To be fair Ev, by the time I got to 275, it was more like a 1 sec pause haha.
[quote]bugeishaAD wrote:
Bi and tri stretch, walked home. Good day. woot.[/quote]
Swinging your Elmo lunchbox and skipping in your BK Lights?
Amirite?
[quote]bugeishaAD wrote:
God my log is entertaining. Amazin. My back isn’t really that big, just the angle and cropping out any other people that actually work out…
[/quote]
Riigght.
Have you ever maxed out the stack for reps with decent form on pulldowns? I’ve got zero back width and am wondering how much stronger I need to get before my back widens a bit. I’m stuck at around 200 lbs on that exercise for months.
Any other back width tips would be appreciated as well.
sam,
As far as pulldowns go, each stack is definitely different. At my gym, the stack only goes to 200, so in the past, I have added weight to this when needing to stay in an 8-10 rep range. Nowadays, I’m not that fresh when doing them, and since I’m a bit lighter, 200lbs is plenty of weight. I’ve been to different commercial gyms with stacks up to 250-300 and I think I could comfortably rep around 250.
Back width is definitely a bit for some people. When standing relaxed, I’m not very wide, I’m just pretty decent at flaring them. Practicing posing regularly I think helps a lot. Mind-muscle connection is very important in my experience when training back. Heavy weight is good, but you have to actually be using your back.
Anyways, all the standard movements and their variations are solid (pullups, pulldowns, rack chins, DB/BB rows, cable rows, etc). The first couple sets of a particular exercise, especially early in a back workout, are very methodical and controlled and I put a lot of thought into making sure I’ve got the correct muscles firing.
Ever do DC-style extreme stretches? Those could help too.
All in all, I’d say when something is a weakness, prioritize it. Train back twice as frequently as everything else (of course, choose movements that won’t totally fuck up your recovery) and see how that goes.
How do you do DC stretches (newb question)…
[quote]bugeishaAD wrote:
sam,
As far as pulldowns go, each stack is definitely different. At my gym, the stack only goes to 200, so in the past, I have added weight to this when needing to stay in an 8-10 rep range. Nowadays, I’m not that fresh when doing them, and since I’m a bit lighter, 200lbs is plenty of weight. I’ve been to different commercial gyms with stacks up to 250-300 and I think I could comfortably rep around 250.
Back width is definitely a bit for some people. When standing relaxed, I’m not very wide, I’m just pretty decent at flaring them. Practicing posing regularly I think helps a lot. Mind-muscle connection is very important in my experience when training back. Heavy weight is good, but you have to actually be using your back.
Anyways, all the standard movements and their variations are solid (pullups, pulldowns, rack chins, DB/BB rows, cable rows, etc). The first couple sets of a particular exercise, especially early in a back workout, are very methodical and controlled and I put a lot of thought into making sure I’ve got the correct muscles firing.
Ever do DC-style extreme stretches? Those could help too.
All in all, I’d say when something is a weakness, prioritize it. Train back twice as frequently as everything else (of course, choose movements that won’t totally fuck up your recovery) and see how that goes.
[/quote]
The stacks in both of my gyms go up to 280 I believe. I’ve tried flaring them in a pose but they just won’t pop out. I started training them twice a week and the weird thing is a get a better back workout if I do them AFTER biceps with lighter weight. Maybe I’m pulling too much with my arms even though I’m trying to concentrate on my back while I do them.
Thanks for all the info, I’m going to use that and tweak my workout a bit.
[quote]hlss09 wrote:
How do you do DC stretches (newb question)…[/quote]
wtf dude