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
Hammer Strength Flat Bench (meadows style)
1 pps x 10, 2 pps x 10, 1 pps x 10
Really awesome back/chest day. I am loving meadows’ techniques on pretty much everything. Meadows rows have quickly become one of my favorite back movements, along with his style of chest training.
So, for those who are interested, I have adopted CT’s pulse/feast for my diet strategy. I have a little MAG-10 left, but will be using a different protein for the pulses after this is done. I am utilizing the fat-loss strategy where I just eat one large feast consisting primarily of lean meat (steak/chicken/eggs), veggies, and a very small amount of carbs (15-30 grams) coming either from fruit or other sources. After the first day doing this, I was visibly leaner, with abs showing a bit more, despite being 1 lb heavier.
I will keep you updated on my progress.
[quote]bugeishaAD wrote:
good set homeslice.[/quote]
Thanks bruddah.
Have you ever considered doing the Anabolic Diet? It sounds like you’re already doing low carb…
[quote]hlss09 wrote:
Have you ever considered doing the Anabolic Diet? It sounds like you’re already doing low carb…[/quote]
I have before, but I handle carbs pretty well, so low carb for me might actually be somewhat like moderate for others. I usually take in around 100-130 on training days, and I am losing fat at a good rate.
1.18.11
Seated Hamstring Curl
2 x 20
100 x 15, 130 x 12, 150 x 10,
Drop Set: 130-100 x 10, 130 x partials
RDL (25 lb plates, meadows style)
145 x 10, 195 x 10, 245 x 10, 295 x 10, 195 x 20 bottom half reps
Leg Press (3 seconds negative, no lockout)
3 pps x 20, 20
4 pps x 20
Smith Lunges (strip set)
25 + 35 + 45 each side
8, 10, 15 reps LR
Wide Grip Shoulder Press (3 seconds negative, touch chest every rep)
95 x 10, 10
105 x 10
115 x 10
Incline Bench Rear Delt Swings (meadows)
60 x 60 reps to 30 x 30 reps to 15 x 15 full reps
Fucking awesome leg/shoulder day. Killing it.
Used 7pps on the meadows leg press today u asshole. Hopefully as my shit gets more healed up I will be using 8 like u. God ur amazin
1.19.11
AM:
Steady-State Step Mill
30 minutes
PM:
Single Leg Press Calf Raise (4 second negative, non-stop reps)
1 pps x 12 LR, 2 pps x 12 LR, 12 + 20 half reps
Single Leg Elevated Calf Raise
35 x 30 LR
Cross Body Curls (meadows style)
20 x 10 LR
35 x 10 LR
40 x 10 LR
35 x 10 LR
Rope Pushdown (pause at bottom, 10 seconds rest between sets)
45 x 10, 10, 10, 10, 10
EZ Preacher Curl (pause at top, no lockout)
50 + bar x 12, 12, till failure then half reps
Incline L Extensions (2-3 second negative, slight pause at top)
10 x 15 LR
15 x 15 LR
20 x 15 LR
25 x 15 LR
Incline Dumbbell Concentration Curls (meadows)
15 x 8, 20 x 8, 30 x 8
Incline EZ Skulls (meadows, try and get deeper stretch each set)
40 + bar x 15, 15
50 + bar x 15
Awesome overall session. Arms were as pumped as they have ever been.
[quote]bugeishaAD wrote:
Used 7pps on the meadows leg press today u asshole. Hopefully as my shit gets more healed up I will be using 8 like u. God ur amazin[/quote]
Brb, hitting 10 pps
[quote]ebomb5522 wrote:
[quote]bugeishaAD wrote:
Used 7pps on the meadows leg press today u asshole. Hopefully as my shit gets more healed up I will be using 8 like u. God ur amazin[/quote]
Brb, hitting 10 pps[/quote]
Both of you guys are prodigious.
[quote]ebomb5522 wrote:
Here is a video of the leg presses.[/quote]
Evan, just a question on this, sorry if it sounds very beginner.
- Feet facing forward activates the quads (rectus femoris?) more?
- The straps around your knees are for stability or maybe to protect knees? I can’t recall if you used them on your squat video.
- The slow eccentric is 3 to 4 seconds tempo till you hit 90 degrees then push again?
Thank you.
[quote]XanderBuilt wrote:
[quote]ebomb5522 wrote:
Here is a video of the leg presses.[/quote]
Evan, just a question on this, sorry if it sounds very beginner.
- Feet facing forward activates the quads (rectus femoris?) more?
- The straps around your knees are for stability or maybe to protect knees? I can’t recall if you used them on your squat video.
- The slow eccentric is 3 to 4 seconds tempo till you hit 90 degrees then push again?
Thank you.[/quote]
-
Yes, this activates quads more.
-
Those are inzer knee sleeves. I bought them about a year ago since my knees were beginning to feel pain. I have had 3 surgeries on my left knee, the sleeves keep my knees warm/stable.
-
Yep, the slow tempo is only for the eccentric until I hit about 90 degrees or a bit more then I explode up until my knees lockout then go right into the next rep. This keeps tension on the quads and makes the exercise significantly harder.
Any other questions, feel free to ask!
[quote]ebomb5522 wrote:
Any other questions, feel free to ask![/quote]
Brilliant thank you. I will adopt this technique for the LP 
My knees are okay for now and thankfully not had injuries there before, sorry to hear about yours.
[quote]XanderBuilt wrote:
[quote]ebomb5522 wrote:
Any other questions, feel free to ask![/quote]
Brilliant thank you. I will adopt this technique for the LP My knees are okay for now and thankfully not had injuries there before, sorry to hear about yours.[/quote]
Haha, thanks man, luckily I am still able to lift and sprint without any serious pain.
Glad to hear that you are gonna try out this leg press technique, but thank John Meadows for it : ).
1.21.11
Weighted Chins
Warmup: bw, 45, 70
82.5 percent 3 RM:
80 lb + bw x 3, 3, 3
Power back movement felt great. Every rep was powerful and full range of motion.
Barbell Rows(very strict, minimal back involvement)
135 x 6, 225 x 6, 275 x 6, 315 x 6, 325 x 6, 275 x 6
Bench Press
Warmup: 135, 185, 225
82.5 percent 3RM: (paused reps on last set)
275 x 3, 3, 3
Weighted Dips
Bw x 6, 45 x 6, 90 x 6, 135 x 5
Standing Military Press
Warmup: 95 x 3, 135 x 3, 145 x 3, 155 x
82.5 percent 3RM
180 x 3, 3, 3
Heavy Hammer Curls
45 x 6, 65 x 6, 80 x 6
Very strong overall upper power day. Weights are just starting to get into the heavy range and they all went up with ease. On both chins and bench I could have probably gotten 10 and 12 + respectively if I went to failure. Bw is around 223.
[quote]bugeishaAD wrote:
Used 7pps on the meadows leg press today u asshole. Hopefully as my shit gets more healed up I will be using 8 like u. God ur amazin[/quote]
god if you love him so much why don’t you just marry him
1.22.11
Deadlift
Warmup
82.5 percent 3 RM:
465 x 3, 3, 3
Leg Press + doubled mini band resistance
4 pps x 8
6 pps x 8
8 pps x 8
9 pps x 8, 8 drop set: 7 pps x 6, 5 pps x 6
Leg Extension
100 x 10
130 x 10 to 110 x 10 + 25 half reps
Awesome deadlift and quad day. Deads felt very good, prob could have done 10-12 dead stop reps. Leg press with mini bands were great. I did them meadows style with a 3 second negative, no knee lockout, and doing the reps in a non-stop fashion.
1.24.11
Meadows Rows (very strict form)
2 plates x 8
3 plates x 8, 8
Chest-Supported Rows (wide grip, go down 3/4 way, explode up, non-stop)
1 plate x 12, 2 plates x 12, 12
2 plates + 25 x 12 to 2 plates x 10 to 1 plate x 10
Stretchers
95 x 12
105 x 12, 12
Incline Dumbbell Press (TUT)
125 x 8, 130 x 8
Decline Smith (Meadows style)
185 x 25, 195 x 20, 225 x 12
245 x 10 to 185 x 12 to 95 (wide grip) x 20
Awesome back/chest day. Lower volume, killed it on each exercise.
1.25.11
AM:
45 minutes treadmill: 4.0 incline, 3.0-4.0 speed
PM:
Lying Leg Curls
2 x 20 warmup
110 x 15
130 x 12
160 x 8
Drop Set: 130 x 10, 90 x 10, 80 x 10, 110 x 25 (bottom-half reps)
Barbell RDL (using 25 lb plates, only bottom half)
145 x 10, 245 x 10, 295 x 10
Dropset: 295 x 8, 190 x 10 (full reps)
Leg Press (legs wider than shoulder width, toes off top, pushing with heels)
3 pps x 10, 6 pps x 10, 8 pps x 10
10 pps x 8, 8
Hack Squat Drop
4 pps (2 second pause at bottom) x 8 to 2 pps x 15
Lateral Swings
50 x 35
65 x 35, 35, 35
Pec Dec Rear Delts
1 x 35
4 x 25 reps
Pretty awesome overall leg and shoulder day. I upped the volume on the legs because I was feeling a bit crazy, probably will regret that. Bw was at 220 today, feeling very good, abs are coming in very nicely. I am almost lean enough to stop this mini-diet, but I will push this really hard for the next two weeks and then hopefully go back to maintenance/gaining.