Your rack pulls are crazy. I like your arm day too… I’m hitting Tri’s tonight and will attempt to harness my inner Jake
Means a lot coming from yourself. Not sure it’s helping my deadlift much but it feels awesome for back/trap thickness and I know I can always “work my way down the rack” as a technique to help deads a little more. I can only hope to hit my inner greg for my arms day… you still have a hell of a lot on my arms! A setup like that works pretty well IMO… it’s basically a combo of King Beefs arm advice and JMs Mountain Dog arm training principles.
I’m sure rack pulls are unquestionably doing things for back thickness, any movement that overloads the muscle with weight like that has to be encouraging gains.
^ I sure hope so… I look like an egomaniac otherwise 
Back Day (kg/lb)
Pull-ups
BW x 8 - +10/22 x 8 20/44 x 5
Lat Pulldown
Wide-grip - 65/143 x 10 - 75/165 x 10 - V-handle/CG - 85/187 x 8 - 100/220 (stack) x 4 PR
Rack Pull (~1/2" above knee)
260/572 x 6 (set #1 PR) 280/616 x 6 PR (set #2 PR) - 300/660 x 4 PR - 320/704 x 3 PR < After the 300kg x 4 set I only put the 320 on to for a single… got pretty fired up/had all the gym watching and my mate filming so got 3. Happy. Video to come…
Seated Cable Row
40/88 x 10 - 50/110 x 10 - 60/132 x 7.5 PR
HS Low Row
1pps x 10 - 2pps x 7
HS Row
1pps +20/44 x 10 - 2pps x 6
DB Pullover
30/66 x 10 - 32/70 x 6
Lat-pull down lat stretch - stack x some
DB Hammer (hi-rep for pump)
14/31s x 15 - 16/35s x 13 (after back hi-rep pr)
Leg Raise
8, 9, 10, 6 “volume pr”
Cable Crunch
30/66 x 8, 5, 6 - 20/44 x 13
Spent awhile in the gym today… but a great session! HS rowing felt pretty good but not as sweet as for pushing exercises (imo)… video of top set of rack pulls to come.
^ Here we go guys. My first video contribution in awhile… weighed in this morning at 196…
Crazy rack pulls, congrats on the huge pr!
@phlegms: Thanks man. Just trying to make them as crazyheavy as possible to make up for the limited ROM 
Shoulders & Traps
DB Military (slight inclined)
28/62s x 8 - 30s x called it… struggled to get them up and felt shit <dropping them
HS/Plate-loaded Shoulder Press
1pps x 12 - 1pps +20/44 x 12 - 2pps x 11 (rep pr) - 2pps + 20/44 x 5 PR - 3pps x 3 PR
Seated DB Laterals (feet up for lateral delt focus)
12/26s x 10 - 14/30s x 10 - 16/35s x 8 pr?
Cable Laterals (per side)
3.75/8.25 x 12 - 5/11 x 10 PR LR 3.75 x 9
Reverse delt flyes on inc. Bench
10/22s x 14, 13, 11.5 PRs
Deadstop BB Shrugs
140/308 x 10 (set #1 PR) - 150/330 x 9 PR - 160/352 x 4.5 PR
Dumbbell Shrug
W/3 second hold - 40/88s x 6
The session felt good today even though DB military tried its best to ruin my mood as usual. I’m dropping them and going for smith military first movement… should offer consistant progress for awhile.
Off to work. God life goes quick when your busy.
Solid looking workout, my shoulder workouts are so much more boring in comparison!
[quote]phlegms wrote:
Solid looking workout, my shoulder workouts are so much more boring in comparison![/quote]
Ha, well regardless of your goals some strict laterals and rear delt work should feature IMO just for shoulder balance. It was a decent day though unlike today…
I was sick all through work yesterday, horrible headache, no concentration, coordination and lethargic/weak. Unfortunately even after 10 hours sleep I was exactly the same/worse today… I actually weighed in at 88.5kg/195lb which means I’m losing weight :(. Perhaps foolishly I went to the gym anyway…
Quads (kg/lb)
Squats
110/242 x 6 - 120/264 x 3… called it for squats there today… I knew it was a truly terrible day for training at this stage
Leg Press
4pps x 8 - 5pps x 8 - 6pps x 8 - 7pps x called it again… felt like it was going to crush me if I even attempted a rep even though this is normally my middle set.
Leg Extension
72.5/160 x 10 - 77.5/171 x 3… - 1 leg extensions - 42.5/94 x 8/side - drop to both legs x burnout
Experimented with calves but knew from set 1 it would be largely pointless and opted to wait 2 days for hamstring day to hit them properly. Probably should have done abs but I just wanted to get some quads sets done and leave… most likely do them tomorrow with arms. Hoping that goes ok because my CNS doesn’t need to be quite as primed for them as compared to squats.
HAVING A JOB IS TAKING IT OUT OF ME. DO NOT LIKE.
sessions are looking good man. Hows the diet looking? What’d you eat yesterday? (putting you on the spot lol)
Whenever I’m getting sick I have to force myself to eat more and try to put down some vit c, whether it’s orange juice or eating some kiwis or something. Being sick is not fun.
I feel you on the job thing, I don’t really work during the week, but then I’ll put in between 18-27 hours every weekend, and it just eats up my time/energy during what’s supposed to be my break from school each week lol.
[quote]gregron wrote:
sessions are looking good man. Hows the diet looking? What’d you eat yesterday? (putting you on the spot lol)[/quote]
Thanks man. I’d agree save for the terrible leg session I had yesterday. I am properly ill though; doctors appointment n’ ereting’ @ 1.50pm today.
Re diet… yesterday was:
M1/ 2 slices organic 3 grain bread (rye, oats, barley) w/ organic butter
2 large free-range organic eggs w/ above
cooked in evvo
M2/3/4: Peri-workout nutrition:
Pre: 1.5 scoop whey, 1 scoop dextrose, 10~g creatine.
During: As above minus creatine
Post: 2 scoop whey, 2 scoop dextrose, 10~g creatine.
M5/ 230g grass-fed diced beef w/ 2 large organic free range eggs, 100g~ thai rice, mushrooms, peppers, all stir fried, cooked in organic virgin coconut oil
m6/ Vege (quorn) bolognese w/ tons of vege, tomatoes.100g pasta (first time I’ve had pasta in ages) cooked in evvo
m7/ Smaller portion of the same main meal (grass-fed beef etc.) as I wasn’t feeling too good (normally I would have 2 full size portions p/day).
m8/ Finished with 2 scoops whey + 1 scoop oats.
Ok day of eating considering I was ill all day, but I’m worse today.
[quote]Blaze_108 wrote:
Whenever I’m getting sick I have to force myself to eat more and try to put down some vit c, whether it’s orange juice or eating some kiwis or something. Being sick is not fun.
I feel you on the job thing, I don’t really work during the week, but then I’ll put in between 18-27 hours every weekend, and it just eats up my time/energy during what’s supposed to be my break from school each week lol.[/quote]
Yeah forcing down food is the name of the game. Might have to treat myself to some fruit juice, its delicious and easy calories even though I’d never normally have it.
Your weekends sound suicidal… I do 3 “5-hour shifts” which take out closer to 8 hours from those days and have me walking what I consider a crazy amount over a week. Too much cardio.
Rest up, hopefully this wont be too much of a setback!
How is the mountain dog style eating treating you? Any noticeable differences in terms of the quality of the gains you are making?
[quote]phlegms wrote:
Rest up, hopefully this wont be too much of a setback!
How is the mountain dog style eating treating you? Any noticeable differences in terms of the quality of the gains you are making?[/quote]
I sure hope not. Taking the day off today even though I feel like I could make it through a workout. It’s for the long-term good… my immune system will hopefully be back to optimum performance for tomorrows arm session.
MDD style eating? It’s hard to say… I switched to 100% (or close) MDD only for the past 4 weeks or so… and my training has only been really great for the past 5 or so (since I’ve been back at uni)… I have seen some bodyfat loss and noticable size gains… it’s hard to know what attributes to most of it. All I know is whilst the food bought is my choice (as in I’m not eating out or at the girls/with family) it will always be MDD style; free range organic eggs, grass-fed beef, coconut oil etc… or at least 95% of the time. Just the way forward, I totally believe in it’s benefits… Meadows has me convinced.
Trained arms yesterday:
Tris & Bi’s (kg/lb)
CGBP
75/165 x 8 (set 1 pr) - 82.5/182 x 6 (set 2 pr) - 90/198 x 4 - 100/220 x 1
Cross-body Hammer Curls
22/48s x 8 (set 1 pr) - 24/53s x 8 (set 2 pr) - 26/57s x 6 PR - 28/62s x 4 PR
Dips
BW x 12 (set 1 pr) - +10/22 x 8 - +20/44 x 3 - +20/44 x 3…
Preacher DB Curls (per side)
14/31s x 10 - 16/35s x 7 - 18/40s x 4 PR
EZ-Skull/pullover combo (PJRs I think?)
EZ Bar + 20/44 x 10 - +25/55 x 10 - 30/66 x 10 - 35/77 x 7 PR? - 40/88 x 4.5 PR < Happy to finally throw “1PPS” down for these! Felt great today.
Alt. DB Curl
16/35s x 10 - One arm constant tension > 18/40s x 5
DB Hammer Curl
20/44s x 10 (set 1 pr) - 22/48s x 8 PR - 26/57s x 5 PR
DC Bicep stretch x some
OH Tricep extensions (rope)
20/44 x 12 - 25/55 x 12 - 30/66 x 5
Reverse/medial Extensions (straight bar)
15/33 x 12 (set 1 pr) - 20/44 x 12 (set 2 pr) - 30/66 x 6 PR
DC Tri Stretch
OH DBS x some
Overall was very happy with that arm session… they seem to be progressing quicker/better then anything else at the moment despite my bodyweight maintaining/lowering slightly.
Off to eat… god I’m starving after knocking 177 doors and getting no sign ups at work… bad times!
Nice looking arm day! I’d love to see what kind of progress I could make in terms of arm size If my wrists would allow me to dedicate a proper workout to them. Right now the only thing that doesn’t make them hurt in terms of arm training is pull ups. So I’ve basically been doing them almost exclusively (using a slow negative for the bicep emphasis) as a way of getting the work in.
[quote]phlegms wrote:
Nice looking arm day! I’d love to see what kind of progress I could make in terms of arm size If my wrists would allow me to dedicate a proper workout to them. Right now the only thing that doesn’t make them hurt in terms of arm training is pull ups. So I’ve basically been doing them almost exclusively (using a slow negative for the bicep emphasis) as a way of getting the work in. [/quote]
Thanks man, was happy with that one. That sounds pretty messed up, if your wrists can handle olympic style front squats and cleans, arm training shouldn’t be an issue flexibility wise at least. Try using wrist wraps for pressing work if that’s hurting them. I just avoid barbell/ez-bar work for them for biceps and stick to DBs and in theory cables… if your still having issues with that I suggest you get your wrists scanned or something dude! Not normal!
I would suggest if you still have issues just choose the stricter variations to “reduce” the poundages and increase stress on target muscle… eg. incline bench curls, seated db alt, seated db hammer, seated db preacher (if no pain). Could be worth trying some fixed bar perfect curls or drag curls too, though I don’t have much experience with them myself.
[quote]jake_j_m wrote:
[quote]phlegms wrote:
Nice looking arm day! I’d love to see what kind of progress I could make in terms of arm size If my wrists would allow me to dedicate a proper workout to them. Right now the only thing that doesn’t make them hurt in terms of arm training is pull ups. So I’ve basically been doing them almost exclusively (using a slow negative for the bicep emphasis) as a way of getting the work in. [/quote]
Thanks man, was happy with that one. That sounds pretty messed up, if your wrists can handle olympic style front squats and cleans, arm training shouldn’t be an issue flexibility wise at least. Try using wrist wraps for pressing work if that’s hurting them. I just avoid barbell/ez-bar work for them for biceps and stick to DBs and in theory cables… if your still having issues with that I suggest you get your wrists scanned or something dude! Not normal!
I would suggest if you still have issues just choose the stricter variations to “reduce” the poundages and increase stress on target muscle… eg. incline bench curls, seated db alt, seated db hammer, seated db preacher (if no pain). Could be worth trying some fixed bar perfect curls or drag curls too, though I don’t have much experience with them myself.[/quote]
Thanks for the advice!
I’ve been using wrist wraps pretty much all the time in the gym for the last month and a bit and have definitely noticed improvements, ie. they no longer get sore after pressing workouts. But my left wrist just kills if I do any direct arm work (other than chins and hammer curls). I’ll try out some of the stuff you suggested and will get back to you!
@phlegms: let me know if it works out for you man!
Hamstring/Deadlift & Calves (&abs)
Deadlift
180/396 x 6 (set 1 pr) - 200/440 x 1 - 210/462 x F
^^^ for some reason I thought it was a good idea to go straight up to 4 plates… think it was a result of reading Adams log… anyway I was hoping for 3ish @ 440 and a single somewhere around 484… if I’m feeling good and have eaten well over the week I should hopefully be on for that next week. The 462 wouldn’t budge… if I’d have got it moving, as ever, it would have gone up easy enough. I blame the fact my squatting and leg pressing has sucked for the past 2 weeks!
SLDL w/10kg plates for extreme ROM (one 10kg per side = “1pps”)
4 1/2 pps x 10 - 5pps x 10 - 5 1/2 pps x 3…
^ got 6x10kgs p/side for 6 last week… my failure at the deads took it out of me big time.
Seated Leg Curl
47.5/105 x 15 - 52.5/116 x 13 - 57.5/127 x 11 - 62.5/138 x 9 - 67.5/149 x 5 (overall big volume PR for main work sets)
100-repper attempt - 32.5/72 x 24, 13, 10, 8, 8, 6, 6, 5, 3 = 83
DC-style Ham stretch x some
HS/Plate-loaded Calf (double popped, paused at bottom)
2pps x 7 (set 1 pr) - 2 1/2 pps x 6 PR - 3pps x 5 PR - 3 1/2 pps x 3 PR
^ Calves seem to be responding well to sticking to good form but a little lower reps on these in terms of strength gains… using over 3pps with good form felt good.
Seated DB Calf Raise (dbs on knees, feet on box)
50/110s x 12 (set 1 pr), 14 (set 2 pr), 8 (not so good)
Leg Raise - BW x 8, 10, 12, 14 (volume/rep PRs)
Cable Crunch - 30/66 x 8 - 32.5/72 x 6 PR - 35/77 x 4 PR - 27.5/61 x 10 (burnout pr)
Decent session today. Deadlifts will go much better next week I’m sure, as will the SLDLs… made the most of my time in there w/ everything else though and got a good pump/some forms of PRs.
dat Chest
Incline Bench Press
72.5/160 x 8 - 80/176 x 5 (-1 from last week) - 85/187 x 3 < triceps failing before the chest… I did do a lot of volume for them but it was 3 days ago… normally easily recovered.
DB Bench Press
34/75s x 8 - 36/79s x 7 (set pr) - 38kgs x fail to even get up. hate dem dumbellz
Incline DB Power Flyes
18/40s x 10 - 20/44 x 10 - 24/53 x 7 “recent pr”
HS ‘wide/non-inclined’ Press
2pps x 8 - 2 1/2 pps x 8 PR - 3pps x 6 PR - 3 1/2 pps x 1 PR (LOL) < Only used this machine a few times but before the summer I wouldn’t get past 2 plates for a top set on these… turns out I got stronger…
Incline Bench Cable Flyes
7.5/17 x 10 - 12.5/28 x 7 - 10/22 x 7 < felt quite good contraction wise
DC Chest Stretch
Incline DB Fly - 8/18 x some… still incredibly strenous stretch in a slightly risky way
One-arm DB ext. LR
12/26s x 15, 13, 11 “low rest pr”
Reverse Pushdowns LR
20/44 x 15, 10, 7 “low rest PR”
Decent day. 9am session before work though which I’m definitely not used to… that and my triceps feeling weak as hell today help me back poundage wise…