I’ll be 41 in a couple weeks, it looks like we’re on a similar timeline.
12-13 Shoulders and Triceps, Volumous
Cuban Rotation and Press x 8
Cable Cross Body Tricep Extension x 16
3 pairs
DB Rear Delts
x about 12 x 4 sets
DB Side Raises
x 12 x 3 sets
Landmine Press
x 15 x 4 sets
Kaz Press in Smith Machine
x 10+ x 4 sets
PJR Pullover x 12
Band Tomahawk x 20
3 pairs
I shifted to the 2B training style for a nice No Thinking, No Stressing workout.
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Congrats Flats!! Really happy for you!
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Best wishes for you and yours. Early Christmas gift for your family. Hopefully all of you guys get plenty of rest.
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12-14 Lats/Biceps, Intensity
Close, Semi Supinated Pulldowns
Sets of 6, six count concentric on first rep, 5 count eccentric on second rep…
Up to 220
Chest Supported Row, 1 Arm, Neutral Grip
Sets of 7, up to 3 plates and a 25
Seated Cable Row, Lean Forward, medium width, semi supinated grip
Sets of 6, six count hold at bottom on first rep, five count hold on second rep
Alternating DB Curl
35 x 10
45 x 8
Incline Hammer Curl
30 x 10
35 x 10
EZ Bar Preacher Curl, Lift Arm off Pad at Top
40 x 12
40 x 10
Good one. I haven’t touched these weights in awhile but strength was there, even with the holds and slow lowerings.
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Dr Nerd on pre-exhaust. Haven’t listened to this one or the last 2 videos yet.
12-17 Moderate Volume Hamstrings and Calves
Some junk to get moving
Laying Hamstring Curl
3 sets of 10 working up to 90 then 1 x 10 drop set.
Reverse Hyper Extensions
3 sets of 11 working up to 130 then another set of 11 at 130.
Kneeling Nordic GM thing
BW x 10 x 3 sets. PR numbers
Dumbbell RDL, pause above knee and at bottom
3 x 10 up to 50’s then another 10 with the 50s. Smoothies of execution PR.
Standing Calf Raise
3 warmups then 3 x 13 with 4 plates
Seated Calf
1 warmup then 3 x 17ish with 70
Tibia Raise vs Average Band
3 x 15+
Leg Raise off Bench x 15
Decline Situp with 1 leg anchored x 8 each side
Twice around
My back has been stiff and shitty all week after sitting around the hospital last week. Today I wrapped up my hip socket with a tiny band and everything felt great.
My meathead baby pounds milk 12 times a day, on a strict clock. I’m trying to keep up.
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How are you managing to fit these workouts in daddy-o? Savour it mate. It won’t last long 
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My woman’s always like, “Are you going to the gym today?” or “when are you going to workout?” So I feel pressured. Maybe her other boyfriend is coming over, or she’s not satisfied with my diesel-ness.
Also, grandma keeps coming over to see the baby so that buys me some time.
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Isometric contrasts from 6 to 1 secs pauses? These are amazing. Never tried the eccentric contrast though, but I’m already salivating at the thought
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I first tried slow eccentric on back stuff after reading about mTor reps in Thib’s “Best Damn” stuff, and I really like it.
I’ve got the 2A habit of jerking and heaving the weights, and I also pull too much with my arms so slowing down and focusing on keeping tension where it’s supposed to be works pretty good for me.
The eccentric contrast was fun and new, hopefully you like it.
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Yeah spring 2019 when I was doing BB work with CT he’d make me plenty of slow tempos, 3030 and 6010, double contractions, annoying stuff like that… My mind muscle connection improved tenfold
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It was interesting to watch your results from that period. All the super focused, “annoying” stuff to develop MMC and tension. Then once you had it, just letting loose and blasting “regular” stuff with Meadow’s program.
I’m trying to get something similar going.
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12-18 Triceps/Chest, Moderate Intensity
Internal/External Rotations x10, on a few different inclines
JM Press
A couple warm ups
120 x 8
110 x 8
Decline Close Grip Bench
8 count down on first reps, 7 on second…
135 x 8 x 2 sets
4 Board Pushup
- small chain x 8 x 3 sets. Whatever slowness or pausing it took to fail at 8
Pec Deck, Lean Forward for Upper Chest
x 9 x 3 sets
Dumbbell Incline Bench
45 x 9
55 x 8, 8
Hammer Strength Decline
x 8 x 3 sets
Stretch Traps
75 Band Pushdowns
Stretch Pecs
75 Band Pushdowns
My arms might die.
12-20 Mid-back, or traps or back thickness, High Volume
Incline Chest Supported, Elbows Out DB Shrug Motion
x 12
Chinese Row
x 12
3 paired sets
Incline Chest Supported DB Row
x 13 x 4 sets
Rogue Shrug
x 12 x 3 sets working up then one drop set x 12
Cable Bicep Curls
x 15 x 3 sets
KB Arnold Curls
x 12 x 2 sets
Barbell Drag Curls
x 13 x 3 sets
Band Uppercuts
micro mini x 35 x 2 sets
Band Y Raise
micro mini x 25 x 2 sets
My neuro-bro said our rhomboids were whack so I tried to get after them today.
It’s fun to switch to small, super focused, isolation, MMC lifts after doing “big” compound, performance lifts. I was feeling every rep today. Even the very first set was burning.
Biceps were still a little fatigued from Monday, I think I need to remember to do slightly fewer sets. Maybe 6 sets average instead of 9 sets average.
Good workout.
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Still waiting…
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12-22 Quads, Intensity
Some stuff to get loose
Goblet Squat
6’s with eccentric contrast x a few warmups and 2 good ones
Leg Extension + Average Band
6’s with isometric contrast x 2 warmups and 2 good ones
Box Front Squats
x 6 x 4 sets with normal execution
Standing Calf
x 12 strict then 12 loose x 2 sets
x 10 strict then 10 loose x 2 sets
Donkey Calf
x 15+ wide stance
x 15+ narrow stance
add weight then repeat
Good workout, I felt my quads all day and didn’t explode my hips. Holding the leg extensions at the top made my poor legs shake on the first rep of the first set. Some girl in the gym was doing the same workout, but she did lunges with a barbell instead of goblet squats.
12-23 Delts and Triceps, Moderate Volume
Lots if internal/external Rotations, rows for rhomboids for stability
Rear Delts on Reverse Pec Deck, 4 count eccentric
x 10 x 3 sets
DB Upright Row
x 10 x 3 sets
Chest Supported DB Y Raise
x 10 x 2 sets
Seated DB Press, Pause at Top and Bottom
x 10 x 2 tough ones after 2 working up
DB Front Raise
x 11 x 2 sets
Dick’s Press
x 10 x 4 sets
Cross Body Cable Tricep Extension x 12
PJR Pullover x 11
3 pairs
Band Pushdowns for short head tricep
x 25 x 2 sets
Real smooth and steady execution on everything but the band pushdowns. The Y-Raises kind of sucked.
The various dads at the gym are beginning to initiate me to the Dad’s Club. They’ve been regaling me with labor and delivery stories and investment/savings strategies. For up to 45 minutes at time. Delightful!
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12-26 Lats and Biceps, moderate intensity
Scap stuff, upper back stretches
Medium, Neutral Cable Pulldowns
140 x 8
180 x 8
200 x 8
160 x 8
Dumbbell Row, with hip Airplane before each set
55 x 8
70 x 8
80 x 8
65 x 8
Lever Pulldown, overhand grip, alternate arms
70 x 12
80 x 10
Barbell Curl
75 x 8
95 x 8
105 x 8
Cable Curl, Elbow Behind Body
30 x 15
40 x 12
DB Spider Curl
25 x 9
20 x 11
2 pairs
Leg Raise off Bench x 15, 15, 10
PreStretch Crunch x 10, 10, 7
3 pairs
Straight Lift, Lower, Repeat. No funny stuff! I also tried for minimal warm up sets.
I think I got a little carried away last week with the intensity techniques, and maybe did a few “warm-ups” that were intense enough to count as work sets. And maybe took too many sets to far into the red area. I’ve been feeling it all week.
I turned 41 today. Prime rib for dinner. Hey-Oh! I also got a Tupac t-shirt. Not the west coast, thug life, bandana and chain one. The one where he’s praying. Family Man Style!
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Happy birthday man! Prime rib sounds good for a birthday feast.
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