I added in shoulders on my chest day doing a lot of Meadows methods and I lose my pump once I get into my shoulder session. Do you get the same results, any insight as to why?
[quote]Break2Build wrote:
I added in shoulders on my chest day doing a lot of Meadows methods and I lose my pump once I get into my shoulder session. Do you get the same results, any insight as to why?[/quote]
Are you drinking an intraworkout mix of any kind? MAG-10, and a carb powder really help in this regard.
JM
@Break: Definitely take JM’s advice if you aren’t already doing so.
Adding in shoulders to an already relatively high chest session (assuming that’s what you’re doing) can be tough at first. I would suggest scaling back the volume a bit on both and slowly working up to more so you can adapt.
My shoulders feel very good after doing chest now, but it takes a little getting used to for sure.
[quote]ebomb5522 wrote:
[quote]NewAdventure wrote:
Random question - have you ever tried xtend bcaa? I see you guys are liking humapro but xtend is cheaper here!
Also cool to see you are going to be studying Law, great subject ;)[/quote]
I have used Xtend extensively and like it a lot.
However, humapro is an essential amino acid blend and I use it pre and post-workout and I use BCAA during my workouts.
I use both at the same time.
It is : ). [/quote]
I am going to go with Xtend during and 30g whey isolate after (stolen from a post i read from you a while back) - save the humapro till i am at a higher level of development.
Sorry for turning your log into a bit of a Q&A but I have one last question, hope you don’t mind.
What do you think about specialisation for a beginner? I really want to bring up my V taper so want to focus on shoulders and back but I know all round i need size.
Thanks Again!
4.12.12
Back/Traps
Dead Stop Smith Rows
3 Warmups
235 x 8, 245 x 8
275 x 7, 285 x 7
Single Arm Barbell Row
Warmups
125 (5 25s) x 8 LR
135 x 8 LR
100 x 8 LR
Chins
Close neutral
2 x failure + help
Medium normal
2 x failure +
Meadows Pullovers
60 x 10
80 x 3x10
DB Shrugs
2 sets, 4 second hold at top
Hypers
Band + 35 lb x 10 to 35 lb x 10 to bw x failure
35 lb x failure to bw x failure
15 minutes incline treadmill
Awesome back session…sick pump. Back is definitely growing from the heavy rowing and stretching.
4.13.12
Cardio, Calves, Abs
Decline Bench Leg Raises
Bw x 25, 20, 18, 15, 12 (30 seconds rest between each)
Standing Rope Crunches (done in a continuous fashion, increase weight 2 plates each time)
4x15, drop 10-10
Incline Treadmill Warmup
6 minutes
Bike HIIT Sprints
25 seconds all out/2 minutes 25 seconds easy
5 of these
(tough!)
2 minute cooldown
Seated Calf Raise
135 x 15, 15, 15, 15
90 x 10, 10
Standing Calf Raise Stretch (extreme static stretch at bottom)
stack x 2 minutes (OUCH)
Legs felt pretty good today, so I decided to give some good ole’ bike sprints a try the way I used to do them during contest prep…damn, they’re tough. Even though the rest interval is more than the usual 15/45, it forces you to really go all out for the 25 second interval and by the 4th and 5th, I was really feeling it.
Threw in some extreme stretching for calves at the end…fun.
Bodyweight was 222 first thing in the morning. Up about 2-3 lb in the past month and am as lean if not leaner…something’s working.
4.14.12
Arms/Abs
Rope Pushdown warmup (2 sets)
Superset 1:
Rope Pushdown x 12
Incline DB Curls x 8: 25, 30, 35, 30
4 work sets
Superset 2:
Bench Dips x 10: 2 plates, 3 plates, 4 plates (9), 3 plates (these were done with a deep stretch)
Standing EZ Bar Curl x 6: 70 + bar x 6, 50 x 6, 6, 6
Superset 3:
Seated Dumbbell Extension (focus on deep stretch, no lockout) x 12
EZ Bar Preachers x 8
4 work sets, used 30 + bar and 40 + bar on curls, 85 and 75 on extensions
Reverse EZ Bar Curls
2 x 12 works to forehead (brutal)
V-Ups
bw x 20, 15
Decline Leg-Ups
Bw x 15, 15, 10, 10
Brisk walk outside:
went 1 mile around the track, didn’t time it.
Pump was crazy today…biceps were actually a little sore from back day, probably the close grip pull-ups, but I crushed them. Went pretty heavy today on bench dips, really felt those.
Now, time to eat : ).
4.16.12
Legs
Seated Leg Curls
2x15 warmup
130 x 12
140 x 12, 12
140 x 10, 90 x 10, 80 x 10
Banded Leg Press (mini bands doubled) 3 second eccentric/no lockout continuos tension
1 pps x 8
2 pps x 8
4 pps x 8
6 pps x 8
8 pps x 8
Work Sets
10 pps x 8, 8
10 pps x 6 drop 7 pps x 6 drop 5 pps x 6
Smith Squats (toes out, as deep as possible, no lockout)
225 x 15
265 x 12
295 x 10
315 x 8
(ouch, was light headed at this point)
Leg Extension/Walking DB Lunges
8/6 LR
8/6 LR
Hyperextensions (flex glutes/hams hard)
30 lb x 15, 15 drop Bw x 10
Leg session today was ridiculous.
The leg press with bands felt awesome…definitely the strongest I have ever been on that movement with 10 pps + band resistance for sets of 8 with the slow eccentric. Smith squats were crazy and the extension/lunge superset was a killer.
Chest/Shoulders tomorrow.
Wrokouts have been perfect, what has your meal plan been looking like lately?
[quote]Blackaggar wrote:
Wrokouts have been perfect, what has your meal plan been looking like lately?[/quote]
Was gonna say something just like this…meal plan and macros? Still the saem
[quote]ebomb5522 wrote:
@ Jake: Ya, today and thursdays exercises were fun.
@ Bigmac: nothing too fancy, it just forces you to use more biceps and less momentum because your arm is in the curling position the entire rep instead of having them at your sides and turning them to curl.
Haha same bro…wait listed at Fordham, my first choice. I’m confident in my chances of getting in, but still waiting. What about you?[/quote]
I might be applying to Fordham for a PHD next year. If they give me money that is hahaha
4.17.12
Chest/Shoulders
Banded Machine Press
Works
150 x 8
175 x 8
200 x 8
175 x 8
Low Incline Smith (3/4 lockout)
205 x 10
225 x 9
250 x 8
275 x 7
285 x 6
Reverse Band Flat Bench Press (purple)
Warmups
315 x 5
345 x 5
365 x 5 (chest on fire)
315 x 5
Machine Flies/Band Stretch
3x8/30 sec stretch each arm
Machine Delt Raise
70-110 x 10 no rest
130 x 10, 10
Stack x 50 partials
Seated Ultra Wide Grip Smith
135 x 8
185 x 8, 8, 8
Cable Rear Delts (pulling from high)
3x25 @ #2
20 minutes incline treadmill
Very solid chest/shoulder session…got an awesome pump from the machine presses, was fatigued a bit for inclines, but still hit pretty solid weight.
Reverse bands were strong, considering the last time I did these for flat, I hit 370 x 3 first thing in my workout and this time hit 365 x 5 after all that work.
Shoulders got pumped and rear delts were sticking Out by the end.
@ Black and Ryan: I’ll post a sample diet and a more detailed explanation a bit later.
@ Bambi: Awesome! Maybe I’ll seeya there!
Damn that’s a dominant looking chest session. Awesome.
Reverse band benching is da sex. Solid workout there Ev. Excited to see how the JM project turns out over these next few months.
@ Jab and Austin:
Thanks guys, I’m looking forward to seeing how I progress over the summer as well with JM in my corner!
Ya, reverse band benching is great. I always feel it in my chest a ton more, especially today since it was the third exercise.
God I haven’t had 365 loaded on the bar for presses in ages. Good shit bro.
Back/Calves/Cardio
Standing Calf Raise
15 reps
3x10 w/3 second stretch
1x20
Seated Dropset
15-10-20 partials
Smith Deadstop Rows
135x8
185x8
225x8
Works
265x8, 255x8, 275x8, 245x8
Single Arm Barbell Rows w/25s
50 x 8 LR
75 x 8 LR
100 x 8 LR
125 x 8 LR (about failure)
Underhand Pulldowns (DY Style)
3x10
DB Pullovers
70 x 10
80 x 10, 10
Barbell Shrugs w/3 second hold
3 sets, 8-10 reps
16 minutes cardio
Solid back session…rowing felt strong and really activated my lats a ton.
Had to switch my split around this week because it will be tough to get a full lift in tomorrow. Arms will be on Friday and I’ll just take the weekend ‘off’.
4.20.12
Arms/Abs/Sprints
Quad Set 1
Rope Pushdown x 12
Seated Supinated Curls x 8 LR
Cable Kickback x 8 LR
Reverse EZ Bar Curl x 8
Used 40s and 50s on the DBs
Did this 4 times with 60-75 seconds rest between
Quad Set 2
Weighted Dips (45 on first, 90 on last 2) x 6
EZ Bar Curls x 6 (used 50 + bar)
Barbell Lying BTH Extension x 8
DB Hammers x 7
3 times through
Abs, 1 giant set
Hollow Sprints
30/30/30/30 (sprint/glide)
X 2
1-Man Sled Push
30 yards x 4
60-75 seconds rest
(woah)
Arms today felt amazing…insane pump and strength was solid too.
A buddy of mine was at the gym and asked if I wanted to sprint, couldn’t say no lol.
After 2 sets, I saw the football 1 man sleds and asked if he wanted to do those, needless to say, he almost threw up lol.
4.23.12
Legs
Seated Leg Curl/Leg Extension Superset
2 x 20 warmup
15/15
12/12
8 + 15 partials/8 + 15 partials
Legs were so full of blood/pumped at this point.
Back Squats w/3-4 second negative
135 x 8
225 x 8
275 x 8
315 x 8
345 x 8
375 x 8
Hack Squat (rock bottom, using the ‘hard machine’)
1 pps x 8
2 pps x 8
3 pps x 8
4 pps x 8
5 pps x 8 (brutal)
DB RDL continuous tension
75 x 12
100 x 12
120 x 12, 12
15 minutes elliptical
Brutal leg day. The curl/extension preexaust superset was rough and really helped me only feel the ‘right’ muscles working on squats.
Hacks were awesome…hit a PR on this machine despite doing them 4th in the routine. I have done 7 pps x 6-8 on other hacks, but this one is the toughest I’ve used and I love the challenge.
RDLs made my hammies feel like they were popping out and cardio was a nice cool down.