Booom!
leg and chest thickness mos def improved. Nice work as always ebomb. You better watch out making progress like this, folks will get more than their daily recommended allowance of jelly.
2.18.11
Meadows Rows
1 plate x 10, 2 plates x 8, 3 plates x 8, 3 plates + 25 x 8 to 2 plates x 12
Hammer Strength High Row (dead stop, squeeze at bottom hard)
1 pps x 12, 2 pps x 12, 3 pps x 12, 4 pps x 12, 10
Close Grip Pulldowns (body as vertical as possible, 3 seconds negative, push head through and get as deep a stretch as possible at top)
90 x 12, 105 x 12, 120 x 12, 135 x 12
Meadows Dumbbell Pullovers
60 x 15, 75 x 15, 85 x 15
EZ Bar Reeves Deadlifts
70 + bar x 8, 90 + bar x 8, 110 + bar x 8 to 70 + bar x 20
Standing Machine Calf Raise
250 x 10, 260 x 10, 270 x 10, 280 x 10, 290 x 10 to 250 x 50 half reps
Awesome back session. Weights are feeling light, and I am building a stronger mind muscle connection every session it seems.
Thanks Deat!
Noticeably leaner at about the same weight, way to go dude!
E-bomb - you are kicking ass brother…noticeable progress…Keep it up…I get psyched watching your vids!
JM
[quote]John Meadows, CSCS wrote:
E-bomb - you are kicking ass brother…noticeable progress…Keep it up…I get psyched watching your vids!
JM[/quote]
Thanks JM!
Means a ton coming from you!
Here is a nice leg shot. Legs have always been my strong point, but they have really improved in the past 5-6 months.
Single Arm Concentration Hammers (DOH) alternating hand placement
25 x 10, 12 (warmup)
35 x 10
45 x 10
55 x 10
60 x 10, 10
55 x 10
4 work sets
Rope Pushdowns (1 second pause at bottom)
4 x 10 (15 seconds rest between)
4 triceps work sets
Machine Preachers
40 x 8, 60 x 8, 80 x 8, 100 x 8
110 x 6 to 90 x 6 to 50 x 8 to 20 x 30 to 30 x 12
4 biceps work sets
Close Grip Bench Press
135 x 5, 185 x 5, 225 x 5
275 x 5, 5, 4 to 225 x 5 (2 second pause on chest, explode, no stop) to 135 x 10 (same fashion)
5 triceps work sets
Incline Dumbbell Concentration Curls
15 x 12, 20 x 12, 25 x 12, 12 to 20 x 12
3 biceps work sets
Hammer Strength Dip (3 seconds negative, flex hard at bottom)
1 pps x 12, 2 pps x 12
3 pps x 8, 8 to 2 pps x 18 (normal tempo) to 1 pps x 30 + one extended negative
3 triceps work sets
Rope Cable Curls (3 seconds negative, pause to flex at top)
30 x 10, 50 x 8, 60 x 8, 70 x 8, 8
3 biceps work sets
EZ Bar Incline Skulls
30 + bar x 15, 15, 15 to 20 + bar x 20 (deepest stretch)
Wow, this was an insane workout in terms of both volume and intensity sets. As many of you can see, I am utilizing Meadows’ split and now am in phase 2, which will be 6 weeks of awesome pain. Close grip felt stronger than last week, none of the sets were taken to
Failure which is why I stopped at 4 on the last one. Everything felt awesome and I got an insane pump.
Here is a nice pic that shows off the pump from today. Sunday was my carb up day, so I was really feeling it in the workout.
Try again…
2.21.11
PM:
30 minutes eliptical medium intensity cardio
[quote]ebomb5522 wrote:
Single Arm Concentration Hammers (DOH) alternating hand placement
25 x 10, 12 (warmup)
35 x 10
45 x 10
55 x 10
60 x 10, 10
55 x 10
4 work sets
Rope Pushdowns (1 second pause at bottom)
4 x 10 (15 seconds rest between)
4 triceps work sets
Machine Preachers
40 x 8, 60 x 8, 80 x 8, 100 x 8
110 x 6 to 90 x 6 to 50 x 8 to 20 x 30 to 30 x 12
4 biceps work sets
Close Grip Bench Press
135 x 5, 185 x 5, 225 x 5
275 x 5, 5, 4 to 225 x 5 (2 second pause on chest, explode, no stop) to 135 x 10 (same fashion)
5 triceps work sets
Incline Dumbbell Concentration Curls
15 x 12, 20 x 12, 25 x 12, 12 to 20 x 12
3 biceps work sets
Hammer Strength Dip (3 seconds negative, flex hard at bottom)
1 pps x 12, 2 pps x 12
3 pps x 8, 8 to 2 pps x 18 (normal tempo) to 1 pps x 30 + one extended negative
3 triceps work sets
Rope Cable Curls (3 seconds negative, pause to flex at top)
30 x 10, 50 x 8, 60 x 8, 70 x 8, 8
3 biceps work sets
EZ Bar Incline Skulls
30 + bar x 15, 15, 15 to 20 + bar x 20 (deepest stretch)
Wow, this was an insane workout in terms of both volume and intensity sets. As many of you can see, I am utilizing Meadows’ split and now am in phase 2, which will be 6 weeks of awesome pain. Close grip felt stronger than last week, none of the sets were taken to
Failure which is why I stopped at 4 on the last one. Everything felt awesome and I got an insane pump.
[/quote]
You gotta love that insane arm pump brother! Keep cranking…leg press article will probably come out this week! I was thinking of you and Bugs when I wrote it 
JM
2.22.11
Hammer Strength Calf Press
3 pps x 12 (5 seconds negative), 4 pps x 12 (5 second negative), 3 pps x 12, 2 pps x 25, 1 pps x 50
Seated Leg Curl (full stretch at bottom + second pause)
8 x 15, 15
10 x 12, 12 x 12, 14 x 12, 16 x 8
Dropset: 12 x 10 to 10 x 10 to 8 x 10 to 11 x 25 half reps
Leg Press (feet shoulder width, controlled tempo, no lockout)
4 pps x 15, 6 pps x 15, 8 pps x 12, 10 pps x 8
Dropset: 12 pps x 6 to 9 pps x 12 to 6 pps x 12 to 2 pps x 10 (6 seconds negative + 1 second pause at bottom, no lockout)
Machine Hack Squat (no lockout)
2 pps x 12, 3 pps x 12
4 pps x 8, 8 (30 seconds rest between sets)
Smith Machine Squats (rock bottom reps, no lockout of knees)
225 x 8, 315 x 8
225 x 8 (1 1/2 reps)
Barbell RDL (using 25s, controlled tempo, flex hard at top for second)
145 x 10, 10, 10, 10
The overall volume today was somewhere around 18-20 worksets.
Wow, this was an absolutely insane leg day. The seated leg curl dropset was a nice way to start it off, as I haven’t done them in a while, and then the leg press working up to 12 pps for a drop was crazy. The dropset was one of the most intense I have done in recent memory. Hacks felt great, especially with the short rest, and the smith squats, to my surprise were tough and really killed my quads. The 1 1/2 reps on them were very tough, and at this point, I was nearly vomiting.
[quote]John Meadows, CSCS wrote:
[quote]ebomb5522 wrote:
Single Arm Concentration Hammers (DOH) alternating hand placement
25 x 10, 12 (warmup)
35 x 10
45 x 10
55 x 10
60 x 10, 10
55 x 10
4 work sets
Rope Pushdowns (1 second pause at bottom)
4 x 10 (15 seconds rest between)
4 triceps work sets
Machine Preachers
40 x 8, 60 x 8, 80 x 8, 100 x 8
110 x 6 to 90 x 6 to 50 x 8 to 20 x 30 to 30 x 12
4 biceps work sets
Close Grip Bench Press
135 x 5, 185 x 5, 225 x 5
275 x 5, 5, 4 to 225 x 5 (2 second pause on chest, explode, no stop) to 135 x 10 (same fashion)
5 triceps work sets
Incline Dumbbell Concentration Curls
15 x 12, 20 x 12, 25 x 12, 12 to 20 x 12
3 biceps work sets
Hammer Strength Dip (3 seconds negative, flex hard at bottom)
1 pps x 12, 2 pps x 12
3 pps x 8, 8 to 2 pps x 18 (normal tempo) to 1 pps x 30 + one extended negative
3 triceps work sets
Rope Cable Curls (3 seconds negative, pause to flex at top)
30 x 10, 50 x 8, 60 x 8, 70 x 8, 8
3 biceps work sets
EZ Bar Incline Skulls
30 + bar x 15, 15, 15 to 20 + bar x 20 (deepest stretch)
Wow, this was an insane workout in terms of both volume and intensity sets. As many of you can see, I am utilizing Meadows’ split and now am in phase 2, which will be 6 weeks of awesome pain. Close grip felt stronger than last week, none of the sets were taken to
Failure which is why I stopped at 4 on the last one. Everything felt awesome and I got an insane pump.
[/quote]
You gotta love that insane arm pump brother! Keep cranking…leg press article will probably come out this week! I was thinking of you and Bugs when I wrote it
JM[/quote]
I’m pumped for the leg press article, anything to add intensity to leg day gets me excited!
Here are my macro’s for today:
Protein: 331 grams, Carbs: 105 grams, Fat: 75 grams, Calories: 2,419
These were a little low, especially since it was leg day, but the majority of these came following the workout or during. I have been eating three meals/day, with the first being relatively small and coming around 11-11:30 AM, the second (usually pre-workout) containing a small amount of carbs, with medium fat, and high protein, and the third coming post-workout and being as high as possible in all macro categories. I have been experiencing great results eating this way, and despite being in diet mode, I have been progressing on my lifts.
Your legs are so retarded strong fml.
Hey ebomb you have amazing legs.
<3
Thanks guys
<3
2.23.11
Cardio: 40 minutes, medium intensity (heart rate between 130-135)
Just a little cardio, weight should be returning to baseline or just below by tomorrow from my carb load on Sunday which will be perfect timing. I weighed 216 this morning, hopefully will fall somewhere around 214 tomorrow morning.
I will post my macro’s a little later, and will start doing that more often so you all can get a better idea of what I am eating on certain days.
Are you still pulse feasting?