@ Blaze: Thanks bro! Keep pushing bro, progress is unique to every person.
@ Undecimber: Yep, a terrible Meadows creation :-P. Let me know how the paused training goes, I really am enjoying it.
@ Ponce: Thanks! Great to hear about the philosophers, we should get a thread going where we can discuss our favorite’s.
4.1.11
Smith Bent-Over Dead-Stop Rows (45-60 seconds rest)
135 x 10
185 x 8
225 x 6, 6
245 x 6, 6
Single Arm Barbell Rows (using 25s, each rep from dead-stop, 3 seconds negative)
75 x 10, 10, 10 LR (30 seconds rest)
Close Grip Pulldown (1 seconds pause at bottom, ultra strict, stretch at top)
3 x 10
Spider Pulldowns (30 seconds rest)
3 x 8 LR
Reeves Deadlift (60 seconds rest)
50 + bar x 8
140 + bar x 6
240 + bar x 6, 6, 6, 6, 6 (short rest, each rep from dead stop, very strong)
Back Extensions (45 seconds rest, flex hard at top)
25 x 20, 20
Behind the Back Smith Shrugs
225 x 12, 12, 12 (3 seconds pause at top, 30 seconds rest)
Awwesome overall back day. I really like the reeves deadlifts, give em’ a try.
Here are the reeves deadlifts:
Nice work Ebomb. The log is always a good read.
[quote]deat wrote:
Nice work Ebomb. The log is always a good read.[/quote]
Thanks Deat!
Looking JACKED in your new pic.
I just started a philosophy thread in the “Get a Life” section. Come check it out!
4.4.11
Palms-Forward Standing Dumbbell Curls
30 x 8, 8, 8, 8 (30 seconds rest between sets)
Rope Pushdowns
3 x 15 (10 seconds rest)
EZ Preacher Curls
20 + Bar x 8 (squeeze at top, 3 seconds negative, no full extension)
40 + bar x 8
60 + bar x 8
70 + bar x 8 to 40 + bar x 12 partials to 20 + bar x 10 partials
Close Grip Bench Press
worked up to 295 x 5
185 x 12, 10 (2 seconds pause on chest, 3/4 lockout) to 135 x 10
2-Arm Seated Hammers/Overhead Rope Extension
40 x 12, 12, 12
8-10 x 12, 12, 12
Incline L-Extension/EZ 1 1/2 rep Curls (6 seconds total negative, squeeze at both reps)
12.5 x 15, 20 x 15, 15, 15
20 + bar x 8, 30 + bar x 8, 8, 8
Very strong overall arm day. I can really see improvements in my arms from the increased volume and crazy JM rep/set techniques.
Here are today’s meals:
Meal 1) 1.5 cups brown rice, 7.5 ounces chicken breast, 100 grams hunts fire roasted tomatoes, franks red hot
Meal 2) 1.5 cups brown rice, 6 ounces top sirloin, 100 grams hunts fire roasted tomatoes, franks red hot
Meal 3) 55 grams whey isolate, 1.5 tbsp olive oil, 2.5 tbsp fiber plus, 1 scoop greens powder, 2 splenda packets
Meal 4) 1 cup brown rice, 5 ounces chicken breast, 75 grams hunts fire roasted tomatoes, franks red hot
Meal 5) 2 cups fage fat free greek yogurt, cinnamon, 2 tbsp flax infused almond butter
Macros for the day:
Fat: 116.8 grams
Protein: 330 grams
Carbs: 275 grams
Calories: 3,471
Looking awesome man - arms are looking great!
Sorry for the noobish question:
With the above meal plan that you posted - what is ALA, NAC and CQ10?
Looking great - but I am not suprised…
hey one thing, on the modified Reeves, I do them exposively, to the point where I naturally do a calf raise and a shrug, but I don’t try to do any kind of row in it…people don’t understand how hard those are, I think becuase they don’t see how wide your grip is…really requires raw power…
Keep up the good work and inspirational log…
JM
@ Undecimber: Thanks bro! Not newbish at all! ALA is alpha lipolic acid, NAC is n-acetyl cysteine, and CQ10 is Coenzyme Q-10.
@ JM: Thanks!! I will give that a try next time I do modified Reeves deadlifts.
Leg day tomorrow, stay tuned…
4.5.11
Standing Calf Raise Machine
2 x 8 (10 seconds under tension)
(top-half partials)
200 (stack) x 30, 30, 30
Lying Hamstring Curl (lower weight controlled and get stretch at bottom)
25-50 x 15
100 x 15 to 75 x 15 to 62.5 x 15
Back Squats (to around parallel, 3/4 lockout) (45-75 seconds rest)
135-315 x 8
405 x 8, 8, 8 dropset
315 x 8 to 225 x 20 to 135 x 30 (ouch)
Barbell RDL (using 25s, hard flex at top)
145 x 8
195 x 8, 8, 8
Smith Machine Lunges (controlled lowering, nonstop reps) (45 seconds rest)
95 x 15, 15, 15 LR
Very intense leg day. Most will look at the squats and complain about depth, etc, but I will tell you that these are MUCH harder than doing them conventionally. The 405 x 3x8 was intense and then the dropset was insane. Smith lunges with a nonstop fashion are very tough, especially when only resting 45 seconds.
Here is one set of the squats:
Smith Lunges:
4.6.11
Eliptical HIIT
6 minute warmup
10 interval sprints
10 minute cooldown
Just a little cardio…
Hey man thanks for breaking down those acronyms 
Awesome vids as always.
Gave those CGBP paused with 3/4 a try - very nice, I used them as a warm up before working sets (the program I’m currently doing calls for conventional) but I’ll definitely be adding them in from now on as they really helped warm up the triceps and elbows.
4.7.11
Bench Press (for strength)
Extended cluster set
305 x 9 x 1 (9 sets of 1 with a 20-30 second rest between each rep)
Decline Smith Machine Press (3/4 lockout)
135 x 30
185 x 25
205 x 12
255 x 8 to 185 x 10 to 95 (ultra wide grip) x over 40
Incline Dumbbell Press (2 seconds stretch at bottom)
6 x 8 (20-40 seconds rest between)
Machine Press + Stretch (3/4 lockout, nice stretch)
100 x 10 + 10
100 x 10 + 10
112.5 x 10 + 10
125 x 10 + 10
Superset:
Rope Pushdowns/Incline EZ Bar Extensions
3 x 10/30 + bar x 12, 12, 12
Very strong chest/triceps day. I am changing my split a bit to address weaknesses. My shoulders and arms are weak parts on my body and need to be given a bit more work. As such, I am giving shoulders their own day on Saturday and will be doing arms twice a week now.
