Nice video. Taking everyone to the gun show.
Was this a meadows workout i assume? The leg session would be guudd.
Now time for you guys to tear up the town.
@ Jake: Haha, thanks bro.
@ Yum…
@ Ryan: Haha, of course…yep, Meadows all the way. Lol, maybe at some point.
Well, Bug and I couldn’t coordinate training today…hopefully we’ll be able to get together again soon.
3.26.12
Legs
Standing Calf Raise: stretch at bottom, flex at top, 45-60 seconds rest between sets
2 Warmups
150 x 8x8
Seated Leg Curl: hard, deliberate ROM, stretch
2 Warmups
180 x 14
210 x 12
240 (300 max) x 10
150 x 35
Leg Extension: 2 second flex a hard as possible at top
110 x 10, 10
Machine Leg Press: full ROM, continuous tension
7 Warmups x 10
500 x 16
510 x 16
530 x 16
Machine Hacks: rock bottom, pause, no lockout
2 PPS + 25 x 8, 8
Dumbbell Stiff Legs: not full lockOut
2 x 10
15 minutes elliptical
Beast mode today.
Amazing leg session. Quads were absolutely destroyed by the machine leg presses and extensions…hacks were just the icing on the cake. Hams got some good work from curls and partial ROM DLs.
I’m loving this JM training.
It seems every session, your comments include words like “awesome”, insane pump", “destroyed”, your body will have no choice but to Grow!
[quote]timmcbride00 wrote:
I’m loving this JM training.
It seems every session, your comments include words like “awesome”, insane pump", “destroyed”, your body will have no choice but to Grow![/quote]
Haha, well, the workouts have been just that!
Allright guys, haven’t updated in a while, so here are the past 4 days lol.
3.27.12
Chest/Shoulders
Cable Flies: 3 second eccentric, 1 second squeeze at contraction
2 warmup sets
70 x 12, 90 x 12, 100 x
Incline Bench Press: continuous tension
135 x 8
185 x 8
Work Sets
225 x 8
265 x 8
225 x
Flat Dumbbell Press (45 lb plate under 1 side) 1 second flex at top, nice stretch
Warmups: 65 x 8
Work Sets
100 x 8 (all with flex)
85 x 8, 8
Dropped weight so I could get an even harder flex
Flat Bench Press: 2 second pause on chest, no lockout
Warmups: 135 x 6, 185 x 6
Work Sets
225 x 6
245 x 6
205 x 6
Dumbbell Laterals: bring the DBs a little above ear level
Warmups
25 x 12, 10
Work Sets
35 x 12
40 x 10
45 x 8, 4, 2
Incline Rear Delt Swings
65 x 30, 30,
DB Front Raise (DBs together)
15s x 12
15 minutes elliptical
Awesome session. The pump I got from cable flies was absurd…made my chest feel like it was jello. This made barbell inclines with continuous tension really fun : ), but I still hit 265 for a solid work set, so was happy there. DBs and barbell press were good as well…really felt them.
Laterals gave me a crazy pump and the swings were excruciating.
If you haven’t tried DB front raises with the DBs together and pressing them against each other, I suggest you try them…you’ll hate me for it haha.
3.29.12
Standing Machine Calf Raise
(60 seconds rest between sets, 1 second at stretch and flexed positions)
8x8
Smith Bent Over Rows (squeeze for 1 count at belly button)
135 x 12
Work sets
185 x 15
225 x 12
245 x 8 + 6 reps from a deadstop
Seated Single Arm Cable Rows (pull low and drive elbow back)
3 x 8 LR
(4, 5, 7 plate)
Rack Pulls (4 inches below knee)
135, 225, 315, 405, 500 x 3 Warmups
Cluster Set
585 x 10 reps with a 10 second pause between each rep…entire back was torched after this.
Dumbbell Meadows Pullovers
65 x 12, 75 x
Partial Chins
3x15
Great back session…Felt like I really hit every part fully. Lats were on fire after the smith and cable rows, and the rack pull cluster set was just brutal. All the reps were clean (no hitching etc) and I focused on flexing my back at the top, but damn…it was tough!
The last two exercises were all about the stretch.
Off tomorrow, arms Saturday.
[quote]bugeishaAD wrote:
Oooooo…Bug u so handsome! Looks like an action figure with that perfect hair! Lol - seriously, great video guys - looks like a great session was had by all!! : )
Very interesting training as always. I’ll be trying those DB together front raise as a finisher for sure.
@ Sky: Haha, ya…bug is a stud.
@ Jake: Thanks bruddah…those were a killer. Also, the rack pull ‘cluster set’ was brutal…definitely a lot harder than anticipated lol.
Good shit as expected. Your log is always cool to read.
3.31.12
Arms/Calves
Standing Calf Raise
8x8
Rope Pushdown warmup
3 sets
Tri Set
Rope Pushdown x 12
Bentover Rope Pushdown x 10
Bench Dips x failure
3 sets of that
Lying EZ Bar Extensions
70 + bar x 10, 10, 10
EZ Bar Curl Warmup
3 sets
Tri Set
EZ Bar Curls x 8
Dumbbell Palms Forward Curls x 8
EZ Reverse Curls x 8
3 times
Curl Grip Chins w/slow negative
1 x 8
20 minutes elliptical
Awesome arm session…pumps wewe ridiculous.
Looking big and lean man. Beast.
[quote]bigmac73nh wrote:
Looking big and lean man. Beast.[/quote]
Thanks bro…I think JMs training has really helped just in the short time I’ve done it.
HUGE!!
[quote]ryanbCXG wrote:
HUGE!![/quote]
Haha, thanks bro
Funny watching your arms video…you could see your guys arms swelling up as you went…lol…nice…
JM
[quote]ebomb5522 wrote:
Just a little pic…bw is 222. [/quote]
Damn man. Progress you make is just astounding. If anything I think you’ve gotten leaner since your last pics. Must be all the volume JM’s got you going through, lol
[quote]John Meadows, CSCS wrote:
Funny watching your arms video…you could see your guys arms swelling up as you went…lol…nice…
JM[/quote]
Haha, they really do with the exercise selection/reps/techniques you employ!
[quote]Spidey22 wrote:
[quote]ebomb5522 wrote:
Just a little pic…bw is 222. [/quote]
Damn man. Progress you make is just astounding. If anything I think you’ve gotten leaner since your last pics. Must be all the volume JM’s got you going through, lol[/quote]
Thanks bro!
I can’t really pinpoint one thing, but it certainly has to do with JMs training/I’ve changed my diet around and eating schedule a bit…either way, I hope it keeps going this way!
4.1.12
Cardio + Abs
15 minutes incline treadmill
Hanging Leg Raises: 1 x 25
Supported Leg Raises: 30 lb x 18, 15, 15 ‘drop weight’ Bw to failure
Standing Rope Crunch
4 sets, 15-20 reps each
10 minutes elliptical
Just the usual cardio + ab session. Legs tomorrow…am pumped.
I have been experimenting with a form of fasting on my cardio days where I simply won’t eat until around 4-5ish and then have 3 big meals between 5-5:30ish and 9-10ish…so a modified form of Lean Gains on my offdays. I didn’t plan on doing this, but it kind of evolved from ‘eating less due to being busy’ into an actual nutritional protocol that I’m really enjoying. Since all I do on these days are cardio + abs, I think eating this way makes the most sense for me.