Had a migraine from hell yesterday that ended up leading to extreme vomiting so I took a rest day. Only the 4th time I’ve thrown up since I was 16. Deload Leg day today, but I pretty much can not hold back on legs for some reason. This ended up getting a very intense session. But that’s okay with me. I basically train in a manner that reflects how I’m feeling on a given day anyway. Very instinctual. That being said, 275 for 3x10 was WAY harder than I anticipated.
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My brother-in-law got adjustable Olympic dumbbells for the garage gym so I think the game has officially been changed forever. This is really going to open the possibilities up. 200 lb dumbbell presses on the horizon in the next few years??
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Saturdays done right with an arm day. Gotta rest up well and hit back tomorrow as Week of the deload begins.
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Back to back today. Week 2 of deload. Decided to push things slightly harder than last time. Just craved some really hard training today. Called an audible and swapped deadlifts for scrape the rack row since my lower back and hamstrings are still really sore from legs the other day. Went pretty heavy and went a little crazy on these. Didn’t initially plan on a dropset, but “Harvester of Sorrow” by Metallica came on and I can’t be held responsible for any insanity committed during that time, so I also threw in 2 more sets of 10 Pull ups. Also pushing calves hard lately since shorts season is coming back soon.
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I’ve had a stomach bug since Monday, which is fine since Monday and Tuesday were scheduled rest days for me anyway. Not totally gone today but still got back to it. I’m just really not the type of guy to miss time. Felt heavenly to lift today. Still on deload but pushed it a bit harder than last week. Shoulders felt great and my chest actually felt recovered and not sore at all for this session which was phenomenal.
Appetite still isn’t really there, so I’m still force feeding myself. Just blessed to still be training and sleeping at night.
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Last time i had a stomach bug i couldn’t have protein shakes for about a week after as they just went straight through me. Hope you fully recover soon mate
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Thank you sir! Got some probiotics today. Hoping they help out. It sucks not having any appetite!
Still dealing with this stomach bug. Just got some probiotics, so hopefully that helps. I want to be 100% tomorrow because it’s legs and I’m ramping back into the main program.
Arm day went well! I felt kind of low energy but got a great pump and was able to push a little harder than last week.
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Try good bone broth. It does wonders for healing the gut. Whenever my gut feels a little off I drink bone broth and it fixes it really quickly. I drink the bone broth from Costco.
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Finally digesting food properly again! Had a lot more energy today than I did yesterday, though still not as much as usual as this leg day KILLED me! First day of Phase 2 of Gamma Bomb, which is Leg focused. Leg curls were hard as always, hit Failure on the final set on an attempted 8th rep. Squats featured a 3-one-thousand eccentric which seemed to just zap my quads. I failed rep 8 with 315. I definitely fatigued quick. After somersault squats, I was simply exhausted. Really had very little gas left in the tank. It was a war just to finish the workout, which was actually a very fun challenge! Excited to rest up this weekend and hit next well brutally hard!!
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Wow Best chest and shoulder day in a long time! I was feeling motivated all weekend! I think the deload and additional rest really really paid off. I felt totally recovered and extremely strong. Was not sure how 285 would fell on incline today, but it felt light and it was moving! So hyped for back tomorrow! The flat bench was a fun variation. You pause a few inches above your chest for a couple seconds before lowering the weight the rest of the way and driving back up. I’ll attach the video but it was brutal in the best way possible, especially after inclines. I should’ve stuck with 225 throughout, but I won’t complain about taking a few extra sets to failure!
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Completely forgot to log my workout! Here’s the session. A little lower on exercise selection than usual but the intensity here was really next level the deadlift-shrugs completely destroyed my traps and my forearms. Nothing but powerhouse, Heavy hitting movements and I loved every second of it!
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Leg pump day. Nice quick session I got busted out in less than half an hour, about 22 minutes. My legs were so pumped by the end. My whole body is so sore right now, I’m really looking forward to some rest days coming up! Although I might sneak arms in somewhere in the next two days.
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Just popping in to say I freaking loved Grandmaster. I’d probably just take the progressions as they come, instead of doggedly chasing them, on a future run… but that’s really my only note; fantastic program.
Which are you doing right now?
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That’s awesome! I’ll definitely add that one to my list to grab for the next sale! That’s one I figured would be awesome since it’s basically the sequel to High Evolutionary, which is maybe his best program I’ve run up there with the program I’m doing currently, Gamma Bomb! I’m on Week 9 of 14 right now!
I’ll have to go catch up on your log!
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Absolutely smashed arms today. Threw in some calves, abs and tibialis as well. Really pushed things hard today. I think the secret to big arms is Training them just as hard as you would any other body part. A lot of people think of arms, calves and abs as afterthoughts and it shows!
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Here was today’s Mountain Dog leg day. This was just another hidden killer that John has snuck into a random week of the program. The front squat extended set was the kind of training intensity I haven’t felt since that squat drop set (from this same program). First of all, I haven’t Front squatted in over a year and before that day, it had probably been 10 years since I had Front squatted and I have certainly never Front squatted two plates, let alone for 10 reps followed by 10 reps with back squat. I had one of the most painful Quad pumps off my life. I had to do the stiff leg deadlifts before the lunges just to give the painful Pump some time to dissipate as well as get my breath back. Still a pretty quick one clocking in at just under 50 minutes. Rest periods were pretty short with the exception of right after my front squat top set.
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Alright kind of mixing things up pretty dramatically here. Switching up to Phil Hernon’s 2-way Split (Torso/Limbs). Phil was a big influence on Dante Trudel and his DC training. I’ll try to sum up how it works by quoting a friend from another board who worked as a client under Phil, “ 3-5 failure sets per exercise
First set 6-9 reps, second set lower weight 10%,third set take off 10%, 4th and 5th set lower 10%
You can also change what body part you start with on each day.
Put the bodypart first you want to bring up.
Each rep pumping up and down like a controlled piston, when the weight stops moving like this the set is over. Do not force reps. Don’t add shit like an extra movement or intensifiers.
Keep a log book for reference as where to start.
You can alernate heavy, medium, light days
Heavy is the 6-9 reps. Medium is where you start with the weight of the second set. Light is where you start with the weight of the 3rd set.
Only take enough time to get your breathing back to normal between working sets and exercises.
Chest-decline press, db floor press, dips
Shoulders-db lat raise
Triceps-db close grip floor press, dips
Lat width-pull ups, pull down
Thickness-bent db rows(wide), deadlift
Biceps-db curl, chin-ups, db hammer curl
Hamstring-db rdl, leg curl, db leg curl
Quads- squats (first set parallel, second set lower, third set ass to grass)
Train everyday until you need a day off.
Day1)
Chest
Back thickness and width
Delts
Abs
Day 2)
Bis
Tris
Adductors
Hamstrings
Quads
Calves”
This probably looks pretty familiar if you’ve run DC before. Gotta admit, seeing @T3hPwnisher jump back into this type of training was a big inspiration for me. So this is what I’m running for the foreseeable future until I eventually go back to Mountain Dog training. I could see myself cycling these 2 training methods for the rest of my days!
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Wow. This Limb day really pushed me hard. Lower back is fried because I went for an extra rep on squats during my second set when I really shouldn’t have. I just really didn’t want to stop on 9. That’s what I get for being greedy. Clients were blowing up my phones during Squat warm ups so the session was a few minutes longer than it needed to be, but I got it finished right around the 50 minute mark.
Really torched arms to open the session and had a jumbo pump, but that was pretty much completely gone by the end of the workout when all the blood was in my legs and lower back. The first really heavy set of curls may have been a bit more strain on my forearms than I hoped for and I could see it leading to tendinitis down the line if I’m not careful. May be best to start with my second set weight and just work in a higher rep range.
So far the training doesn’t feel totally dissimilar to Mountain Dog just because I’m still getting a lot of crazy high intensity work in, I’m just not using any intensity techniques or set extenders. I’m just ending my set once I can no longer complete a rep with full range of motion and controlled piston-like speed. A bit harder to do on squats, but my rule here is just not to rest pause it. Loving everything so far, 2 days in.
Additional diet note, I’ve been consuming at least 3 cinnamon raisin bagels a day. Don’t know if it’s the bagels or the fruit, but I’m feeling great!
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Today was my best session yet of the new program! Felt good but feeling on top of the world after how well today’s session went! Just absolutely hammered my back to start the session then really gave everything I had on the slight decline press (25 lb plate under the front bench leg). Worked up to the heaviest set of 4 of my life! Originally planned on over and back press for shoulders, but my other pressing muscles were too spent, so I went a bit more isolation with the dumbbell 6 ways. Absolutely the right call and I was able to push those things right to the very limit, good Lord they’re so brutal.
I really have to credit Meadows for expanding my exercise playbook so much. That dude was very creative!
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