5/18/24: noon workout
Week 3 High Evolutionary - Chest/Shoulders
Db incline press (30 degrees):
warm-ups
8x 115s
11x 100s
BB incline press (45 degrees):
8x 225
5x 255 . . overshot the weight here, wanted 8
6x 235 . . stopping short of lockout on all sets
Feet elevated push-ups:
3x35
supersetted w/
Reverse cable flyes:
3x20
Cable flyes (emphasizing a good stretch on each rep):
3x12 . . didn’t push the weight hard enough here
Cable lateral Y raises:
3x8 then immediately after the last set did a burnout set on the lateral raise machine
Incline bench skullcrushers:
3x8 w/70lb Ez bar
really humid in the gym today, got a good sweat on
about 930 had a 10oz t-bone with 3 eggs over 2 cups of sweet potatoes, a scoop of Surge intraworkout and just finished up 3 grilled chicken thighs, 1/2 cup of jasmine rice with salsa and 3 small lamb chops
1 Like
5/19/24: noonish workout
Week 3 High Evolutionary - Back
Meadows row:
warm-ups
2x8 each side w/120lbs added to bar
NG pull-ups (slightly wider than shoulder width grip):
9x +25lbs
8x +25lbs
7x +25lbs
11x BW
Dumbbell rows:
3x8 each side w/90lb DB . . go heavier next time
Wide grip pulldown w/3 sec stretch on each rep:
3x8 w/170
BB hyperextensions:
3x8 w/65lbs . . thought this might be too light but it wasn’t, good lower back pump
Single arm cable curls:
3x10 each side w/50 . . go heavier next time
great session . . really loved the pulldowns with a pause and stretch on each rep, felt awesome
for breakfast had an 8oz ribeye and 3 eggs over a cubed up sweet potato, a scoop of Surge intraworkout, a whey, oat, banana smoothie immediately postworkout then 5 grilled chicken thighs and a 1/2 cup of jasmine rice about an hour later
2 Likes
5/22/24: 500am workout
Week 4 High Evolutionary - Chest/shoulders
Decline Db press:
warm-ups
8x 125s
8x 125s
drop set
8x 90s
Flat BB bench press:
3x8 w/235lbs
Dips:
3x15 w/70lbs + BW . . RPE 9 on last set . . go heavier next time
Lo to high cable flye:
3x12
Smith high incline press (75 degrees):
3x10 w/135lbs (actual weight) . . go heavier next time
Reverse cable flye:
3x20
Machine laterals:
2x15 each arm separate
superset after last set
Db lateral partials:
1x16 w/40s
took an extra day off for maintenance . . good idea as I felt great this morning . . weights holding steady right at 215 . . had a scoop and a half of Surge preworkout then a whey and banana shake immediately postworkout then will have 2 steak, egg and tomato sandwiches on homemade ciabatta bread here shortly
5 Likes
looking jacked. well done.
1 Like
appreciate that, thank ya sir
1 Like
5/24/24: 900am workout
Week 4 High Evolutionary - Back
Single arm BB rows:
warm-ups
2x8 each arm w/100lbs added
Single arm cable pulldown:
3x8 each side w/150 & a squeeze at bottom of each rep
DB pullovers:
3x10 w/75lb Db
Incline bench Db rows:
3x8 w/75s
drop set after last set -
8x 60s
another drop set
6x 45s
Bent rear delt Db flyes:
1x20 w/20s
2x20 w/15s
had a small breakfast of scrambled eggs, bacon, potatoes and a biscuit with gravy at my favorite Mennonite deli in town, a scoop of Surge intraworkout and then took the Mrs out for lunch and had a double burger and a pork ribeye with mashed potatoes and broccoli
3 Likes
5/25/24: 1100am workout
Week 4 High Evolutionary - Arms
Dual handle cable pushdown:
4x8
Floor press:
4x6 w/255lbs
Seated overhead cable extensions:
4x12 w/110
Ez bar curls:
4x8 w/80lb bar
Ez bar preacher curls:
4x8 w/70lb bar
Db hammer curls:
2x8 w/40s
1x8 w/35s
1x8 w/30s
3-4 partial reps at the end of each set
pic of my postworkout meal - a 16oz porterhouse, 1/2 cup of jasmine rice with peach salsa and a couple slices of lamb loin from last nights supper
4 Likes
5/26/24: 130pm workout
Week 4 High Evolutionary - Legs
Seated leg curls:
3x15 w/125
Low bar box squats (hitting just a smidge below parallel):
8x 135
8x 185
6x 245
5x 295
8x 335
8x 345 (RPE 9)
Bulgarian split squat drop sets:
8x 75lb Db
no rest
8x 55lb Db
no rest
8x 35lb Db w/10 sec hold at 3/4
other leg - same . . go heavier on this next time
Hack squat:
2x20 w/110lbs added . . wimped out here . . kicking myself for not going heavier
BB RDLs:
3x8 w/275
AC was broke at the gym and is was 78 degrees and humid . . I was drenched
since it’s late I’ll run down a full day of eating . . breakfast was 4 eggs, 2 pieces of homemade bread and a whey shake . . pre workout was 2 grilled chicken thighs and a 1/4 cup of rice . . scoop and a half of Surge intraworkout . . postworkout was a platter from a local restaurant consisting of brisket, pulled chicken, pulled pork, mashed potatoes and broccoli . . supper was 2 third pound deer/beef blend burgers (no bun) and a bunch of watermelon
4 Likes
5/27/24: 1130am workout
Week 5 High Evolutionary - Chest/Shoulders
Incline Db press (45 degrees):
warm-ups
10x 95s
10x 110s (RPE 10)
Incline BB press (45 degrees):
6x 225lbs
7x 225lbs (RPE 10)
Cable chest flye (mid-height):
3x12 w/ a pause and squeeze on each rep
Incline bench Y lateral raises:
4x12 w/20s . . best mind-muscle connection I’ve gotten on side delts yet, great pump
Single-arm reverse pec deck:
2x12 each side . . was seated sideways on the seat to get full ROM
1x12 w/both arms and weight increase
Bent rear delt flyes:
1x20 w/15s
cut out weighted dips from this one since this is my 4th day in a row training and I just hit triceps hard on Saturday . . ‘rest’ day tomorrow and then back on Wednesday
food so far today was 3 eggs, a 16oz t-bone and some watermelon for breakfast . . scoop of Surge intraworkout . . bunch of smoked ham, deviled eggs, cherry tomatoes and watermelon post workout . . a briskets on tap for supper here later, it’s in the smoker right now
4 Likes
5/29/24: 1115am workout
Week 5 High Evolutionary - Back
One arm barbell rows:
warm-ups
2x10 each side w/100lbs added . . go heavier next time
Single arm cable pulldowns:
3x10 each side w/155
Wide grip cable pulldown:
3x8 w/170 & 2-3 sec pause at top of each rep
Incline bench Db rows:
4x8 w/75s
Wendler shrugs/rows:
3x10 w/205lbs added
for breakfast this morning I had 4 eggs w/ sharp cheddar, a sliced up avacado and salsa and a banana with almond butter . . worked out about 3 hours later w/ a scoop of Surge intraworkout . . then about 2 hours postworkout had about 3/4lb pulled chicken and pork and a serving of mashed potatoes and a big swig of chocolate milk haha . . t-bones and sweet potatoes are on the menu for supper
2 Likes
6/1/24: 800am workout
Week 5 High Evolutionary - Legs
Seated leg curls:
6x 140 + 6 partials
6x 140 + 6 partials
6x 140 + 6 partials
Low bar box squat:
warm-ups
8x 340
8x 350 . . started to lose tightness on the last rep or two
Leg press:
work up to a ‘hard’ 8
8x 520lbs
Walking lunges:
2x12 w/70lb DBs . . way harder than I expected . . yikes
Ez bar curls:
2x8 w/90lb bar
2x8 w/80lb bar
had a whey, banana, peanut butter smoothie preworkout, scoop of Surge intraworkout and 2 beef patty melt sandwiches with egg postworkout
2 Likes
6/2/24: 130pm workout
Week 5 High Evolutionary - Chest/Shoulders
Db flat bench press:
warm-ups
10x 115s
10x 115s
drop set
7x 85s
drop set
7x 60s
Flat BB bench press:
3x8 w/230
Weighted dips:
12x +90lbs
9x +90lbs
9x +90lbs
Cable chest flye:
3x12 w/1 sec pause & squeeze each rep
Reverse cable rear delt flye:
4x15
Behind the back cable laterals:
3x8 each side
no rest
Db partial laterals:
11x 40s
Bent DB rear delt flyes:
3x20 w/15s
pressing felt really strong today . . went to an all you can eat brunch buffet with the Mrs this morning and had eggs, potatoes, chicken, some sort of fancy rice, some sort of fancy pasta/vegetable salad, biscuits and gravy, lots of fruit and yogurt . . had a scoop of whey postworkout and am about to throw some ribeyes and a lamb leg on the grill here soon
4 Likes
6/4/24: 515am workout
Week 5 High Evolutionary - Back
Single-arm BB rows:
warm-ups
2x12 each side w/105lbs added
Single-arm cable pulldown:
3x8 each side w/ a squeeze at the bottom of each rep
DB pullovers:
10x 80lb Db
10x 75lb
10x 70lb
Incline bench DB rows:
3x8 w/85lb Dbs
drop set after last set
7x 60lb Dbs
Face pulls (pulling to throat level):
3x12
backs been my favorite in this program . . going to stick with Meadows programs for awhile now, love this style of training . . back felt great so had to try and capture a pic of it
4 Likes
6/5/24: 615am workout
Week 6 High Evolutionary - Arms
Dual handle cable pushdown:
4x15
Incline bench Ez bar skullcrushers:
3x10
Floor BB press:
10x 225lbs
2x10 205lbs
Standing DB curls:
4x8 w/35s
Ez bar preacher curls:
4x7 w/65lbs
Seated DB hammer curls:
3x12 w/25s
nice arm pump this morning . . was 211 on the scale this morning which perplexes me because I was consistently 215 for awhile and haven’t changed any eating habits or anything . . . hhmm
2 Likes
6/7/24: 100pm workout
Week 6 High Evolutionary - Legs
Seated leg curls:
6x 155 + 6 partials
6x 155 + 6 partials
6x 155 + 6 partials
Low bar box squat:
10x 135
5x 225
5x 295
5x 335
5x 365
4x 385 . . overarched a little bit on the 4th rep so called it there
*was supposed to reduce weight and do a set of 15 after the heavy set but forgot . . doggonnitt
Leg press:
work up to a ‘hard’ 8
8x 560lbs
Walking DB lunges:
3x8 each side w/65s
had 2 ham egg and cheese sandwiches on kashi waffles for breakfast . . 2 chicken thighs, jasmine rice and a handful of blueberries preworkout . . then 2 more chicken thighs, half a rack of ribs and a small portion of mac and cheese about an hour and a half post workout . . also took 5g of glycine postworkout, will continue that for a week or so and re-evaluate
2 Likes
6/8/24: 1030am workout
Week 6 High Evolutionary - Chest/shoulders
Db incline press:
warm-ups
8x 100s (RPE 7.5)
8x 115s (RPE 9.5)
BB incline press:
warm-ups
6x 225
7x 225
Machine flyes:
3x12 . . last couple reps on last set were partials
Incline bench Y lateral raises:
15x 25s
15x 20s
15x 15s
Bent rear delt flyes:
3x20 w/15s
Db laterals:
10x 20s
12x 15s
20x 10s
8x 40s partials
big breakfast preworkout, had 5 eggs, 2 slices of sourdough, 2 slices of smoked ham and a bunch of potatoes with dried beef gravy . . 5g of glycine postworkout then about 20 minutes later a whey shake and then about an hour later had two chicken thighs, couple pieces of lamb leg, little bit of jasmine rice and a bunch of watermelon
4 Likes
6/9/24: 100pm workout
Week 6 High Evolutionary - Back
One arm barbell rows:
warm-ups
8x each side w/125lbs added
8x 120lbs added
Single arm cable pulldown:
3x15 w/ descending weight . . great lat pump
DB pullovers:
3x10 w/75lb Db
Hammer strength chest supported rows:
8x 270lbs added
8x 290lbs added
8x 320lbs added . . I like these but I feel a much better back contraction with incline bench db rows
Hammer strength shrugs:
3x10 w/320lbs added & 2 sec pause on each rep
last day of the High Evolutionary program . . loved it, will definitely run again in the near future . . actually lost like 2lbs over the 6 weeks but gained size/definition in my shoulders, upper chest and traps . . onto Gamma Bomb on Friday!
6 Likes
Nice work on the meadows rows! Those are tough!!
Looking forward to the bomb!!! I may be on the same path.
1 Like
Thanks, appreciate it . . it’s going to be a long week this week with no training . . Friday can’t get here soon enough!
1 Like
