[quote]WhiteFlash wrote:
That 3 plate incline vid was nice. Never seen anyone spot a barbell press at the elbows. Looking strong man.[/quote]
Thanks man!
My training partner likes to spot under the elbows for some reason. I like it, as it allows me to work more with a bit of help.
1.10.11
Close Grip Pulldowns
110 x 20, 160 x 20, 200 x 15, 110 x 20
Reverse Grip T Bars/DB Pullovers
4 plates x 20/50 x 20
6 plates x 15/70 x 20
6 plates x 15/50 x 20
Spider Pulldown
25 x 15, 15 LR
Low Incline Dumbbell Flies
50 x 10, 70 x 10, 90 x 10, 100 x 8
@
Incline Bench Press
135 x 12, 225 x 12, 12
Cable Crossover
50 x 15, 20, 20
So I wisely decided to only do back and chest on Monday and hit legs/shoulders Tuesday, giving arms it’s own day Wednesday since that’s the bodypart I’m emphasizing. Back/chest/shoulders would just be too much for one day, for me at least.
[quote]ebomb5522 wrote:
[quote]WhiteFlash wrote:
That 3 plate incline vid was nice. Never seen anyone spot a barbell press at the elbows. Looking strong man.[/quote]
Thanks man!
My training partner likes to spot under the elbows for some reason. I like it, as it allows me to work more with a bit of help.[/quote]
Meant to ask if you requested he spot like that or if he just did it and y’all ran with it. I might try that and see how it feels. Works with db’s so why not?
[quote]WhiteFlash wrote:
[quote]ebomb5522 wrote:
[quote]WhiteFlash wrote:
That 3 plate incline vid was nice. Never seen anyone spot a barbell press at the elbows. Looking strong man.[/quote]
Thanks man!
My training partner likes to spot under the elbows for some reason. I like it, as it allows me to work more with a bit of help.[/quote]
Meant to ask if you requested he spot like that or if he just did it and y’all ran with it. I might try that and see how it feels. Works with db’s so why not?[/quote]
Ya, he just did it and it felt pretty good. It feels more natural than hands on the bar, try it out and let me know what you think.
Sample daily intake:
Meal 1: 3.5 tbsp cream of wheat, 2 scoops intek protein, 1 tbsp peanut butter
Meal 2: 3/4 cup oats, 2 scoops intek protein, 8 grams fish oil
Peri-Workout: 2 scoops mgs powdered muscle, 2 scoops anatrop, 3 grams beta alanine
Post: 1 scoop vitargo, 40 grams isolate
Meal 3: 1 cup egg whites, 3 slices applegate farms turkey bacon, 1 omega 3 egg, 1/2 cup peppers/broccoli/garlic/onions, 1/16 cup sharp cheddar (phenomenal low carb/fat recipe)
Meal 4: 2 scoops intek protein, 8 grams fish oil
Meal 5: 2 scoops intek protein, 8 grams fish oil
Too few food meals today, but it was busier than expected. Macros come out to about this: 330 grams protein/170 grams carbs/40 grams fat,
Calories: 2,360
I am bringing fat down a bit lower and compensating with a little more protein. We will see how this type of eating pans out over the next 2-3 weeks.
Also, I am changing my split to this:
Friday: Upper Power
Saturday: Lower Power
Sunday: Cardio
Monday: Chest/Back
Tuesday: Legs/Shoulers
Wednesday: Calves/Arms
Thursday: Cardio
Friday: Repeat
I have changed the Mon-Wed, putting shoulders with legs and putting calves with arms to reduce volume and gym time on Monday which would have been back/chest/shoulders, taking upwards of 2 hours to complete. This should keep each workout to about an hour-hour and fifteen.
1.11.11
Back Squat (Feet 6 inches apart, 3 second lowering weight, explode up, no lockout, TUT focus)
worked up to 315 x 10, 10, 10
Glute Ham Raise
Bw x 15
Bw + 45 lb x 6
Bw x 15
Standng Single-Leg Hammie Curl
1 x 15 LR
2 x 20 LR
Close Stance Leg Press (feet less than 6 inches apart)
6 pps x 30, 30, 30
Bradford Press
95 x 12 (1 rep is back and forward)
115 x 12, 12
95 x 12
Icarian Laterals (1 1/2 reps)
7 x 8, 8, 8 drop to 3 x failure
Rear Delt Flie Machine
110 x 60 (1/2 reps) to 50 x 30 (1/2 reps) to 20 x 10 (full reps)
HS Shrug
2 pps x 20
4 pps x 15
5 pps x 15
Today was a great leg/shoulder day. I love the TUT close stance back squats. Shelby Starnes does them a lot, you can find videos of them in his log. Basically a set is about 45-60 seconds of tension on quads the whole time. Hammies felt great. I am really enjoying the bradford press. If you do them correctly, not pausing at all, they will kill the shoulders.
ur the strongest guy in the world <3
1.12.11
Leg Press Calf Raise
3 pps x 15, 4 pps x 15, 5 pps x 12/20 pulse reps
Single Leg Dumbbell Calf Raise
40 x 10, 10, 10 LR
Cross Body Hammer Curls (John meadows style)
35 x 10, 10, 10 LR
EZ Preachers (JM style)
40 + bar x 8
50 + bar x 8
60 + bar x 8
Straight Bar Curls with 3 second negative
70 x 8
Rope Pushdown (pause at contraction)
45 x 12, 12, 12
Bench Dips
2 plates x 12, 4 plates x 12
Incline Skulls (JM style)
20 + bar x 15, 30 + bar x 15
Awesome calf and arm day. Love Meadows’ techniques.
Here is today’s intake:
Meal 1) 55 grams Intek protein, 1 tbsp peanut butter
Meal 2) 2 omega 3 eggs, 1 cup egg beaters, 3 slices turkey bacon, 1/2 multi-grain bagel
Meal 3) 55 grams Intek protein, 1 tbsp peanut butter
Peri-Workout: 2 + scoops MGs powdered muscle, 1 scoops anatrop, 3 grams beta-alanine, 35 grams whey post
Meal 4) 1 cup brown rice/black bean mix, 8 ounces chicken breast
Meal 5) 1 1/4 cups Greek yogurt, 1/2 scoop Intek protein, splenda, cinnamon, 1 tbsp peanut butter
Macro breakdown: 305 grams protein, 135 grams carbs, 45 grams fat = 2,165.
Today was one of my lowest days calorically in this diet so far. I anticipate seeing more of these in the next 2-3 weeks.
1.13.11
Cardio
Eliptical HIIT
5 minutes warmup
20 interval sprints
10 minute cooldown
I love doing the Eliptical sprints, but I can’t wait for this snow to clear so I can sprint outside again.
1.14.11
Weighted Chins
70 x 3, 3, 3, 3
Hammer Strength High Row (dead-stop reps)
1 pps x 8, 2 pps x 8, 3 pps x 8, 4 pps x 8, 8
Seated Close-Grip Cable Rows w/3 second hold at contraction
100 x 8, 150 x 8, 8
Bench Press
235 x 3, 3, 3, 3
Incline Dumbbells
95 x 10, 120 x 8, 130 x 8
Seated Military Press
155 x 3, 3, 3, 3
Cable Lateral Raises w/partner pushing down for negative
3 plate x 8, 8, 8 LR
Standing EZ Bar Curls w/big EZ bar (grip bar as hard as possible + flex biceps as hard as possible)
30 + bar x 10, 50 + bar x 10, 30 + bar x 10
PJR EZ Bar Pullovers w/big EZ bar
50 + bar x 10, 70 + bar x 10, 90 + bar x 10
Pretty solid upper power day. Weights here are about 70 percent of my 3 rep max and they all feel very good.
1.15.11
Deadlift
395 x 3, 3, 3, 3
Leg Press (3 second negative, feet 6 inches apart)
7 pps x 8, 8 pps x 8, 8, 8
Hard Hack Squat
1 pps x 20, 20, 20, 20 (TUT focus, no lockout on all sets)
Lying Hamstring Curls
2 x 20 (warmup)
1 1/2 reps
75 x 8, 8
62.5 x 8
Donkey Calf Raise Machine
210 x 12, 12, 15, 15, 12 + 20 pulse reps
Very solid leg day. Deads were easy, as they should be at 70 percent of my 3 RM. Love the higher rep/time under tension quad work. It’s a nice break from heavy weights while still given me the work necessary for growth.
Bw was 222 first thing this morning, prob am actually around 223, as I hadn’t eaten in about 13 hours, good weight tho. I am visibly leaner, and can see abs much better now. I anticipate ending this diet around 215ish.
Damn dude, solid work! I have also incorporated leg presses with slow negatives and a pause at the bottom. They are brutal!
[quote]pbclax1 wrote:
Damn dude, solid work! I have also incorporated leg presses with slow negatives and a pause at the bottom. They are brutal![/quote]
Thanks man!
It was a pretty solid session. Would have liked to go a bit heavier on them, but the leg press was actually broken and 8 was the max amount o plates I could fit lol. They’re great because they really make the traditional leg press much tougher.
Here is a video of the leg presses.
Nice work man! Lots of TUT on the legs
[quote]trav123456 wrote:
Nice work man! Lots of TUT on the legs[/quote]
Thanks man!
I’m really enjoying the TUT work for quads.
1.16.11
Cardio
20 Eliptical Intervals (15 seconds sprint/45 seconds
Medium)
40 minutes steady state (10 on Eliptical/ 30 on treadmill on 10-15 incline)
Cardio felt good.
good set homeslice.
1.17.11
Meadows Rows
1 plate x 8 LR
2 plates x 8 LR
2 plates + 25 x 8 LR
3 plates x 8 LR
Hammer Strength Horizontal Row
1 pps x 8 LR
3 pps x 8 LR
5 pps x 8 LR
6 pps x 8 LR
Meadows Pullovers
45 x 15, 60 x 15, 70 x 15, 75 x 15
Dumbbell Twist and Press
35 x 10, 45 x 10, 60 x 10, 10
Incline Bench (meadows style)
135 x 8, 225 x 8, 255 x 8, 275 x 6