Absolute life savers
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Chest, shoulders and triceps are all extremely sore today from that workout yesterday(LouFerrignosDad.gif) and today was extremely brutal as well. I was really connecting with my back very well today, scrape the rack rows felt as good as ever and I partially attribute that to how well I got my lats Firing on Meadows rows to open the workout. I seriously almost puked during one arm Barbell rows. I let out an enormous burp while I was stepping weight off for the drop set. Then I nearly failed to get the weight back up for the final rep on pullovers. I think the fact that my skull would’ve been crushed was the only thing that got me through those final reps. Overall just a great back day. I love John’s innovative exercises to really scorch your lats.
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Dude how do you do that much weight on pullovers? Thats nuts.
Do you lift alone? How do you set up the band?
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I do usually lift alone. I anchor down the squat rack with weight and then loop the band around the rack and put the dumbbell through it and leave it on its side so I can reach it from the stretched position while I’m laying on the bench. Definitely the tough way to start the set. When I’m training with somebody else, I’ll have them pull back on the band as I start the set with the Dumbbell on my chest.
As for how do I do that much weight? I’m not sure, I just worked up to it over time after it just felt too light using smaller dumbbells and eventually I just wanted to chase the challenge in the stretch!
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I have got to step it up!
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Started snowing like crazy today so I had to scrape a crap ton of snow off of my car to then drive to my brother-in-law’s garage to get my arm day in. Tried to keep things moving quick today so I could hopefully avoid having to scraping off a ton more snow. Mission success! I got an absolutely gnarly pump and got all of my sets finished in 40 minutes. Overhead Extensions were feeling HEAVY but awesome at the same time.
Excited to rest over the weekend and watch some football. Got a 5 game parlay going. Missed it by a half point last week (grrr… Seattle Vs Arizona). Hoping for better luck this weekend.
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This was an incredible session! I’m honestly still feeling the pump 5-6 hours later. Great low impact, high pump, high intensity upper body session. Carbs have been up pretty high lately which has been producing a lot of great pumps. I think I may have been going to low carb before. I will pull back if I start gaining fat too quickly but everything is going great right now!
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Nice work out, upper body pump is the best feeling.
Really interested in what you are doing for carbs? I’m coming from no carbs and trying to re-introduce them for performance/recovery but haven’t got it right yet. Just getting fat, up to 16% body fat now according to Renpho scale 
The secondary upper body days on Gamma Bomb were the best!
I’m way too bro to have an opinion on the secondary lower body days in the second half of the program; purely hypothetical to me.
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A real bro just runs the first half twice lol
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You’ve got to play it by feel, but putting them around the workout window is definitely the best Protocol. I really like cream of rice pre, highly branched Cyclic Dextrin intra and white rice or cereal Post workout. Sometimes I have some candy before bed too.
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Full on back Destruction today. I’ve noticed a bit of John’s programming expertise here. The base days for back have been very heavy, horizontal pulls/rowing movements and the pump day was very vertical pull dominant with a bit more emphasis on pump. Small detail that crossed my mind the other day, but a beautiful touch, especially with regards to handling higher frequency. Tried using bands to attach extra plates to my hexagonal 100 lb dumbbells, but the plates kept wanting to slip out, so it looks like I’ll be using bands and plate mates for the time being to add resistance. I’ll probably add a band to Dumbbell Bench as well to get a bit more Challenge out of the 100s. The monster micro band definitely added some awesome challenge to the Dumbbell Rows today!
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So carbs around workout window but not at meal times? Same for BJJ presumably?
That’s right. I do some carbs with dinner usually and maybe a few pieces of candy before bed but that’s pretty much it. I’m definitely heavy on the protein and healthy fats
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Chest day=best day=blessed day. Incline Press was moving way better than last week. Added bands to Dumbbell Press and Overhead Press to make up for the light dumbbells. Really felt awesome and made the lockout super difficult
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yer I hate those ‘light’ 100lbs dumbells. LOL
#humblebrag
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What was once heavy is now light! Back in 8th grade, when I saw somebody benching 185x3, I thought they were one below Mr. Olympia lol… it’s funny how much your perspective shifts over time!
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Very true sir. This lifting game is definitely a long game.
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Another leg day where I nearly reached the point of puking. The leg curls were absolutely insanely intense to open this session. The volume has steadily been climbing on these and I even added a drop set today which was simply punishing. Squats right after were moving well. I felt extremely inspired after watching a video of John Meadows and Josh Wade Training Legs together. I wanted to Channel that intensity today.
Honestly the anxiety before the heaviest set of squats alone almost had me ready to puke. I think 325x8 might be a PR. I’m not really sure, but I do know that is the best and most explosive 325 has ever moved on my back. I went way heavier than I’ve ever gone on Bulgarians today (thank you @simo74 ) and that intensity felt amazing but also completely killed me. I did the sets with really short rest breaks to try to get back in time for the football game. The stiff leg deadlifts were extremely challenging, even on my lats, with those 5 second eccentrics. Hyped for arms tomorrow!
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You are most welcome. Nothing hits quite like heavy split squats. Just reading this has me excited to squat tomorrow. Quality
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