High Evolutionary onto Creeping Death 2

5/18/24: noon workout

Week 3 High Evolutionary - Chest/Shoulders

Db incline press (30 degrees):
warm-ups
8x 115s
11x 100s

BB incline press (45 degrees):
8x 225
5x 255 . . overshot the weight here, wanted 8
6x 235 . . stopping short of lockout on all sets

Feet elevated push-ups:
3x35
supersetted w/
Reverse cable flyes:
3x20

Cable flyes (emphasizing a good stretch on each rep):
3x12 . . didn’t push the weight hard enough here

Cable lateral Y raises:
3x8 then immediately after the last set did a burnout set on the lateral raise machine

Incline bench skullcrushers:
3x8 w/70lb Ez bar

really humid in the gym today, got a good sweat on

about 930 had a 10oz t-bone with 3 eggs over 2 cups of sweet potatoes, a scoop of Surge intraworkout and just finished up 3 grilled chicken thighs, 1/2 cup of jasmine rice with salsa and 3 small lamb chops

1 Like

5/19/24: noonish workout

Week 3 High Evolutionary - Back

Meadows row:
warm-ups
2x8 each side w/120lbs added to bar

NG pull-ups (slightly wider than shoulder width grip):
9x +25lbs
8x +25lbs
7x +25lbs
11x BW

Dumbbell rows:
3x8 each side w/90lb DB . . go heavier next time

Wide grip pulldown w/3 sec stretch on each rep:
3x8 w/170

BB hyperextensions:
3x8 w/65lbs . . thought this might be too light but it wasn’t, good lower back pump

Single arm cable curls:
3x10 each side w/50 . . go heavier next time

great session . . really loved the pulldowns with a pause and stretch on each rep, felt awesome

for breakfast had an 8oz ribeye and 3 eggs over a cubed up sweet potato, a scoop of Surge intraworkout, a whey, oat, banana smoothie immediately postworkout then 5 grilled chicken thighs and a 1/2 cup of jasmine rice about an hour later

2 Likes

5/22/24: 500am workout

Week 4 High Evolutionary - Chest/shoulders

Decline Db press:
warm-ups
8x 125s
8x 125s
drop set
8x 90s

Flat BB bench press:
3x8 w/235lbs

Dips:
3x15 w/70lbs + BW . . RPE 9 on last set . . go heavier next time

Lo to high cable flye:
3x12

Smith high incline press (75 degrees):
3x10 w/135lbs (actual weight) . . go heavier next time

Reverse cable flye:
3x20

Machine laterals:
2x15 each arm separate
superset after last set
Db lateral partials:
1x16 w/40s

took an extra day off for maintenance . . good idea as I felt great this morning . . weights holding steady right at 215 . . had a scoop and a half of Surge preworkout then a whey and banana shake immediately postworkout then will have 2 steak, egg and tomato sandwiches on homemade ciabatta bread here shortly

4 Likes

looking jacked. well done.

1 Like

appreciate that, thank ya sir

1 Like

5/24/24: 900am workout

Week 4 High Evolutionary - Back

Single arm BB rows:
warm-ups
2x8 each arm w/100lbs added

Single arm cable pulldown:
3x8 each side w/150 & a squeeze at bottom of each rep

DB pullovers:
3x10 w/75lb Db

Incline bench Db rows:
3x8 w/75s
drop set after last set -
8x 60s
another drop set
6x 45s

Bent rear delt Db flyes:
1x20 w/20s
2x20 w/15s

had a small breakfast of scrambled eggs, bacon, potatoes and a biscuit with gravy at my favorite Mennonite deli in town, a scoop of Surge intraworkout and then took the Mrs out for lunch and had a double burger and a pork ribeye with mashed potatoes and broccoli

2 Likes

5/25/24: 1100am workout

Week 4 High Evolutionary - Arms

Dual handle cable pushdown:
4x8

Floor press:
4x6 w/255lbs

Seated overhead cable extensions:
4x12 w/110

Ez bar curls:
4x8 w/80lb bar

Ez bar preacher curls:
4x8 w/70lb bar

Db hammer curls:
2x8 w/40s
1x8 w/35s
1x8 w/30s
3-4 partial reps at the end of each set

pic of my postworkout meal - a 16oz porterhouse, 1/2 cup of jasmine rice with peach salsa and a couple slices of lamb loin from last nights supper

4 Likes

5/26/24: 130pm workout

Week 4 High Evolutionary - Legs

Seated leg curls:
3x15 w/125

Low bar box squats (hitting just a smidge below parallel):
8x 135
8x 185
6x 245
5x 295
8x 335
8x 345 (RPE 9)

Bulgarian split squat drop sets:
8x 75lb Db
no rest
8x 55lb Db
no rest
8x 35lb Db w/10 sec hold at 3/4

other leg - same . . go heavier on this next time

Hack squat:
2x20 w/110lbs added . . wimped out here . . kicking myself for not going heavier

BB RDLs:
3x8 w/275

AC was broke at the gym and is was 78 degrees and humid . . I was drenched

since it’s late I’ll run down a full day of eating . . breakfast was 4 eggs, 2 pieces of homemade bread and a whey shake . . pre workout was 2 grilled chicken thighs and a 1/4 cup of rice . . scoop and a half of Surge intraworkout . . postworkout was a platter from a local restaurant consisting of brisket, pulled chicken, pulled pork, mashed potatoes and broccoli . . supper was 2 third pound deer/beef blend burgers (no bun) and a bunch of watermelon

4 Likes

5/27/24: 1130am workout

Week 5 High Evolutionary - Chest/Shoulders

Incline Db press (45 degrees):
warm-ups
10x 95s
10x 110s (RPE 10)

Incline BB press (45 degrees):
6x 225lbs
7x 225lbs (RPE 10)

Cable chest flye (mid-height):
3x12 w/ a pause and squeeze on each rep

Incline bench Y lateral raises:
4x12 w/20s . . best mind-muscle connection I’ve gotten on side delts yet, great pump

Single-arm reverse pec deck:
2x12 each side . . was seated sideways on the seat to get full ROM
1x12 w/both arms and weight increase

Bent rear delt flyes:
1x20 w/15s

cut out weighted dips from this one since this is my 4th day in a row training and I just hit triceps hard on Saturday . . ‘rest’ day tomorrow and then back on Wednesday

food so far today was 3 eggs, a 16oz t-bone and some watermelon for breakfast . . scoop of Surge intraworkout . . bunch of smoked ham, deviled eggs, cherry tomatoes and watermelon post workout . . a briskets on tap for supper here later, it’s in the smoker right now

4 Likes

brisket turned out good

3 Likes

5/29/24: 1115am workout

Week 5 High Evolutionary - Back

One arm barbell rows:
warm-ups
2x10 each side w/100lbs added . . go heavier next time

Single arm cable pulldowns:
3x10 each side w/155

Wide grip cable pulldown:
3x8 w/170 & 2-3 sec pause at top of each rep

Incline bench Db rows:
4x8 w/75s

Wendler shrugs/rows:
3x10 w/205lbs added

for breakfast this morning I had 4 eggs w/ sharp cheddar, a sliced up avacado and salsa and a banana with almond butter . . worked out about 3 hours later w/ a scoop of Surge intraworkout . . then about 2 hours postworkout had about 3/4lb pulled chicken and pork and a serving of mashed potatoes and a big swig of chocolate milk haha . . t-bones and sweet potatoes are on the menu for supper

2 Likes

6/1/24: 800am workout

Week 5 High Evolutionary - Legs

Seated leg curls:
6x 140 + 6 partials
6x 140 + 6 partials
6x 140 + 6 partials

Low bar box squat:
warm-ups
8x 340
8x 350 . . started to lose tightness on the last rep or two

Leg press:
work up to a ‘hard’ 8
8x 520lbs

Walking lunges:
2x12 w/70lb DBs . . way harder than I expected . . yikes

Ez bar curls:
2x8 w/90lb bar
2x8 w/80lb bar

had a whey, banana, peanut butter smoothie preworkout, scoop of Surge intraworkout and 2 beef patty melt sandwiches with egg postworkout

2 Likes

6/2/24: 130pm workout

Week 5 High Evolutionary - Chest/Shoulders

Db flat bench press:
warm-ups
10x 115s
10x 115s
drop set
7x 85s
drop set
7x 60s

Flat BB bench press:
3x8 w/230

Weighted dips:
12x +90lbs
9x +90lbs
9x +90lbs

Cable chest flye:
3x12 w/1 sec pause & squeeze each rep

Reverse cable rear delt flye:
4x15

Behind the back cable laterals:
3x8 each side
no rest
Db partial laterals:
11x 40s

Bent DB rear delt flyes:
3x20 w/15s

pressing felt really strong today . . went to an all you can eat brunch buffet with the Mrs this morning and had eggs, potatoes, chicken, some sort of fancy rice, some sort of fancy pasta/vegetable salad, biscuits and gravy, lots of fruit and yogurt . . had a scoop of whey postworkout and am about to throw some ribeyes and a lamb leg on the grill here soon

4 Likes

6/4/24: 515am workout

Week 5 High Evolutionary - Back

Single-arm BB rows:
warm-ups
2x12 each side w/105lbs added

Single-arm cable pulldown:
3x8 each side w/ a squeeze at the bottom of each rep

DB pullovers:
10x 80lb Db
10x 75lb
10x 70lb

Incline bench DB rows:
3x8 w/85lb Dbs
drop set after last set
7x 60lb Dbs

Face pulls (pulling to throat level):
3x12

backs been my favorite in this program . . going to stick with Meadows programs for awhile now, love this style of training . . back felt great so had to try and capture a pic of it

3 Likes

6/5/24: 615am workout

Week 6 High Evolutionary - Arms

Dual handle cable pushdown:
4x15

Incline bench Ez bar skullcrushers:
3x10

Floor BB press:
10x 225lbs
2x10 205lbs

Standing DB curls:
4x8 w/35s

Ez bar preacher curls:
4x7 w/65lbs

Seated DB hammer curls:
3x12 w/25s

nice arm pump this morning . . was 211 on the scale this morning which perplexes me because I was consistently 215 for awhile and haven’t changed any eating habits or anything . . . hhmm

2 Likes

6/7/24: 100pm workout

Week 6 High Evolutionary - Legs

Seated leg curls:
6x 155 + 6 partials
6x 155 + 6 partials
6x 155 + 6 partials

Low bar box squat:
10x 135
5x 225
5x 295
5x 335
5x 365
4x 385 . . overarched a little bit on the 4th rep so called it there
*was supposed to reduce weight and do a set of 15 after the heavy set but forgot . . doggonnitt

Leg press:
work up to a ‘hard’ 8
8x 560lbs

Walking DB lunges:
3x8 each side w/65s

had 2 ham egg and cheese sandwiches on kashi waffles for breakfast . . 2 chicken thighs, jasmine rice and a handful of blueberries preworkout . . then 2 more chicken thighs, half a rack of ribs and a small portion of mac and cheese about an hour and a half post workout . . also took 5g of glycine postworkout, will continue that for a week or so and re-evaluate

2 Likes

6/8/24: 1030am workout

Week 6 High Evolutionary - Chest/shoulders

Db incline press:
warm-ups
8x 100s (RPE 7.5)
8x 115s (RPE 9.5)

BB incline press:
warm-ups
6x 225
7x 225

Machine flyes:
3x12 . . last couple reps on last set were partials

Incline bench Y lateral raises:
15x 25s
15x 20s
15x 15s

Bent rear delt flyes:
3x20 w/15s

Db laterals:
10x 20s
12x 15s
20x 10s
8x 40s partials

big breakfast preworkout, had 5 eggs, 2 slices of sourdough, 2 slices of smoked ham and a bunch of potatoes with dried beef gravy . . 5g of glycine postworkout then about 20 minutes later a whey shake and then about an hour later had two chicken thighs, couple pieces of lamb leg, little bit of jasmine rice and a bunch of watermelon

3 Likes

6/9/24: 100pm workout

Week 6 High Evolutionary - Back

One arm barbell rows:
warm-ups
8x each side w/125lbs added
8x 120lbs added

Single arm cable pulldown:
3x15 w/ descending weight . . great lat pump

DB pullovers:
3x10 w/75lb Db

Hammer strength chest supported rows:
8x 270lbs added
8x 290lbs added
8x 320lbs added . . I like these but I feel a much better back contraction with incline bench db rows

Hammer strength shrugs:
3x10 w/320lbs added & 2 sec pause on each rep

last day of the High Evolutionary program . . loved it, will definitely run again in the near future . . actually lost like 2lbs over the 6 weeks but gained size/definition in my shoulders, upper chest and traps . . onto Gamma Bomb on Friday!

5 Likes

Nice work on the meadows rows! Those are tough!!
Looking forward to the bomb!!! I may be on the same path.

1 Like

Thanks, appreciate it . . it’s going to be a long week this week with no training . . Friday can’t get here soon enough!

1 Like