Friday - Arms
A1. Blue band push downs - 4 x 12 pumping repair
A2. Standing palms up curls (3 sec neg) - 4 x 8 w/ 25s (got way stronger on these)
B1. Kroc handle curls - 4 x 6 w/ 65
B2. Close grip bench (3 sec neg, no touch, no lockout) - 4 x 8 w/ 135 (these absolutely blew up my triceps!)
C1. Decline tilt barbell extensions (deep stretch, no lockout)- 3 x 15 w/ 45
C2. Straight bar reverse curls - 3 x 10
Done. This session blew up my arms and gave me such a pump that I was loosing range of motion from it haha. The decline tilts felt amazing after thee close grip bench which may be very well my new favorite exercise technique for triceps.
B. 6" Deficit Deads
bar x 3
135 x 3
185 x 2
205 x 1
225 x 1
245 x 1
265 x 1
285 x 1
305 x 1
325 x 1 (back rounded over mid-way through the rep, counted 305 as my max)
Then:
290 x 1
285 x 1
275 x 1
245 x 5/30 sec rest/4 /30 sec rest/ 3
Tuesday - Bench
A. Wide-Grip Pause Bench
Bar x 5
2 x 3 w/ 95
135 x 3
B. Incline tilt Dead Bench (3-4 inches from chest)
135 x 3
155 x 1
175 x 1
195 x 1
215 x 1
235 x 1
C. Decline Tilt Dead Bench
235 x 1
255 x 1
265 x 1
275 x 1
Then:
260 x 1
255 x 1
245 x 1
205 (75%) x 4-4-3-3-2-2-1-1 and 4-3-2-1- (30 total reps) in 8 minutes
Called it a day after this, had to go to work to a job I fucking hate…yay…
Friday - Chest and Shoulders
A. Incline Tilt Chain Flyes (kind ended up looking like a mix of reverse grip bench and flyes to feel the upper chest)
20 lbs of chain per hand x 8
3 x 8 w/ 40 lbs
B. Incline Tilt Chain Bench
95 x 3
115 x 3
135 x 3
155 x 3
175 x 3
185 x 3
Then:
165 x 7 cluster reps, 165 x 7 regular reps, 165 x 4 regular reps
2 x 5-4-3-2-1 w/ 135, 135 x 5-3-2-1
C. Plate Rear Delt Raises - 3 x 20 w/ 5s
D. Band Pull Aparts - 3 x 12 w/ single red band (2 sec squeeze)
E. Ultra wide presses
Bar x 15
2 x 12 w/ bar (really putting everything mentally into these two sets to feel the muscle)
I think after screwing around for 2 weeks I finally figured out how I am going to dedicate my offseason…
Doing something pretty dumb in about an hour, im training legs again…just me and my friend were talking about training legs together and I haven’t done anything crazy or intense lately and since i deload next week here I go time for some insanity…
Today was my first day of official mountain dog training because i couldn’t hold out another few days to start it officially, but I only did arms so I doubt this fucked with the deload. Heres how it went…
A1. EZ bar curls (1 sec squeeze, 3 sec neg) - worked up to 40 x 8, 8, 7, 8
A2. Hammer Curls (only to 90*) - 25 x 12, 3 x 12 w/ 25 lb plate
B1. Supinated DB Curls - 3 x 8 w/ 15s
B2. Reverse Curls (1 sec squeeze) - 40 x 8, 2 x 8 w/ 30
C1. Band Pushdowns (1 sec flex) - 4 x 10 w/ blue band
C2. Bench Dips (no lockout) - 45 x 12, 80 x 10, 2 x 12 w/ 45 (45 lbs worked way better for this than the 80…)
D. Close-Grip Bench to Nose (3/4 of lockout)
40 x 8
60 x 8
90 x 4
5 x 8 w/ 80
That was all she wrote, and it was more than enough to trash me. Since it’s johns program I am sworn to secrecy so I will be forced to leave alot out in the log from now on, but I will still record some info, especially weights, so I dont have to keep spending too much time to figure out my working weights and to make sure im progressing.
Saturday - (supposed to be) Day 1, Week 1 of Doomsday - Legs
I can’t post the workout without violating my agreement with john but here’s the highlights for my sake or being able to progress…
A. Leg Curls - (3 sec neg) - 105 x 15 , 120 x 12, 135 x 10, 150 x 8
B. Leg Press - (counted as if on a barbell) 405 x 20, 455 x 12
C. Squats - 135 x 14
D. Smith Squats - used only the bar for 10
E. Band goodmornings - 35, 60, 5
Thats all I can post but all I have to see is holy shit, my legs were trembling with 135 on my back. These workouts are so far beyond physical its scary, almost every single set was a mental test. I am going to love this style of training but fuck do I hate high reps…
E. Lateral Raises (lowered under control ) - 4 x 6 w/ 25s
F. 6-ways - 5s x 10, 2.5s x 10, 10
My GFs workout
A1. Dimel Deads - 55 x 5, 60 x 4, 65 x 3, 70 x 2, 75 x 1
A2. Bench - 45 x 5, 50 x 4, 55 x 3, 60 x 2, 65 x 1
A3. High Pull - 45 x 5, 50 x 4, 55 x 3, 60 x 2, 65 x 1
B. Machine Rear Delts - 3 x 20
C. Lateral Raises (lowered under control ) 4 x 6 w/ 10s
D. 6-ways - 3 x 10 w/ 2.5s
All and all a good workout for both of us, for me at first I thought i had a crappy one but the DOMS ive been experiencing the past few days says other wise…
Tuesday - Legs Pumping (will actually post this one since this does not change and it is pretty public as far as meadows workouts goes)
A. Lying Leg Curls
70 x 10
5 x 10 w/ 85
B. Adductor machine - 4 x 10 w/ 90 (1 sec squeeze) ← pulled my groin in a weird way on the last set making the following squats feel pretty terrible because I was squatting with a wide stance
C. Speed Squats
Bar x 6
95 x 6
135 x 6
155 x 6
175 x 6 (stopped here, speed wasn’t great but it was far from hard but felt very bad because of the groin…)
D. Machine Leg Press - 4 x 20 w/ 130 (no lockout, feet low and close)
Nothing hard and no soreness today at all (besides the groin of course…)
Sunday - Day 2, Week 2 - Chest and Shoulders
Highlights
A. Shallow Incline DB Press - worked up to 80 x 10 (deep stretch, 3/4 lockout)
B. Incline Bench - Worked up to 160 x 10
C. Banded Decline Hammer Press - 5 x 5 w/ 1 PPS and 1 skinny black and skinny purple
D. Shallow Incline Flies - sets of 10 and 6 partials w/ 25s
Had to sort of do my own thing mixed with john’s shoulder workout because of times constraints…
E1. Band Pull Aparts - sets of 25, 20, 15, 12
E2. Slight Lean Forward Laterals - 4 x 10 w/ 10s
F. Front Raises - 10s x 10-8-6-4-2 (10 sec rest between micro sets)
Pretty solid chest and shoulder session, the banded hammer press and shallow incline flies were definitely the highlight of the workout…
Monday - Day 3, Week 2 - Back
A. Db Rows
Worked up to 90 x 10
B. Away Facing Lat Pulldowns - 4 x 8 w/ something below 100 i think…
C. DB Pull Overs - 3 x 12 w/ 50
D. One-Arm Barbell Rows - 4 x 8 w/ 35 (holy shit this was brutal this latte in the workout…)
E. Banded Hyper Extensions - black band x 20, 12, 10
Back was completely trashed by the end but my recovery is getting better…
Wednesday - Day 5, Week 2 - Arms and Shoulders (Doomsday)
A. EZ bar Reverse Curls
20 x 10
30 x 10
5 x 15 w/ 40 (this was a fight)
B. Seated Ez Bar Curls - 4 x 8 w/ 30
C. Hammer Curls (only up to 90*) - 3 x 20 w/ 15s
D1. Rope Pushdowns - 4 x 10
D2. Close-Grip Push Ups - Bw (feet elevated) x 20, 10, 10, 8
E. Incline Ez Bar Extensions (5 sec neg) - 4 x 8 w/ 40 i think
F. Rear Delt Machine
45 x 25
60 x 20
75 x 15
85 x 12
G. Standing Slight lean forward Laterals - 4 x 10 w/ 15s (these were killer and are officially my new favorite lateral variation…)
H. DB Front Raises to Overhead - 4 x 10 w/ 15s
Loved the workout from top to bottom, especially the shoulder work. All of it gave a great pump and was crippling…
Thursday - Off Day
A. Heavy Bag work
did 6 rounds of 2 minutes w/ 1 minute rest intervals ← thats right im a closeted fighting wanna be lol but seriously one day soon I am going to take some fighting courses because its been something I have been wanting to try for a quite awhile…
B. Leg Raises w/ a 3 sec neg - 2 x 12
C. Spread Eagle Situps - 3 x 8 w/ bw