Haha luckily I have only had to buy the “athletic fit” jeans. I busted through 3 pairs of shorts this summer though. Once in public. One positive of needing to wear a mask- no one.knows who the hell you are lol
Do you attribute the gains to BtM and the diet? You described some.pretty awesome meals throughout your go at it.
I’ve been doing 531 for a little while before BtM but blowing the seat out of my pants didn’t happen until BtM and the BtM diet. I would say so. It for sure blew up my PC. I’ve never had glutes to speak of until now. My quads seemed to be a little smaller but I’m sure that’s cause they aren’t as defined. BtM helped my squats big time. And my lats my poor lats…all those damn chins.
W3D2 Reactive Pump Chest and Shoulders.
Slight Decline DB Bench. 60s 4x12
Reverse Band Bench. 215 top set. 4x5
Slight Incline reverse band BB Bench. 185 3x8
Dips with Negatives and Hold. 2 sets to failure.
Bent Over Lateral Raises 20lbs 3x20 superset band facepulls 3x12
Seated Cage Press 95lbs 4x6 last set rp for 4 more reps
60lb weighted vest walk 1 mile and 1 mile no weight at work.
W3D3 Reactive Pump Back
Meadows Rows 125 3x8
Underhand Barbell Rows Reverse Banded 225 4x6
Stretch Pull Downs 180 3x8
DB Shrugs 60s 2x12 then 30 10 30 set
Deads worked up slowly to 3x3 at 345 so lots of low rep explosive deads. Can’t wait for my weights to show up.
Weight is around 219. 2 mile walk today.
Loving you the updates, I don’t wear any sort of fitted clothing, I buy oversized in everything, I remember trying on some fashionable jeans in a shop once, got the “right” waist size, torn them up the seem just pulling them on (I have a tendency to jump into trousers!). That was the last time I ever tried to buy that brand.
Fortunately for me I work from home so most of the time it’s just tracksuits (sweat pants for the American audience…I think?)
How are you getting on with reactive hypertrophy? I tried it for a while, didn’t vibe with me, I struggle with keeping to bodybuilding programs, but I do want them big gunz!
I wear what my wife buys… Dress code for work otherwise I’d wear shorts and t-shirts nearly year round. Definitely wish I could work more from home. I do from time to time just not in the cards for me unfortunately.
I actually like the program. The split I’m not a fan of, but even then its okay. I feel bigger. When I measured the other night my arms have gotten bigger but chest is about the same or a little smaller. Legs for sure have gotten bigger. I think I like it because it’s not a complete departure from the big lifts but adds stuff in so its not monotonous. Reactive Pump doesn’t really require a ton of equipment either which works well for me. I think I would like one of John’s other programs more, but this one is just fine. I give it 2 thumbs up for sure, but even saying that I still want to jump back to some 531 after. Looking at some different stuff now for what’s next. Don’t tell Pwn…but deepwater could be on the horizon. I am not however running on no carbs…I can eat plenty clean and eat enough. Just don’t take all my carbs away. I do good cutting back on them as is. I need to reread deepwater anyway to get a better idea.
W3D4 Reactive Pump Chest and Shoulders.
Machine Press 275 NG 4x12 last set was rp to get those last couple of reps.
Pec Minor Dip ss Bent Over DB Laterals. 4 sets to failure so 15 and 20.
Hex Press ss Face Pulls. 50lb DBs for press and Light band for pulls 4x10
6 ways ss over and backs. This might be my go to shoulder finisher from here out. This set fire to my delts. It was supposed to be 3x10 and 3x20. But after the 6 ways at most I could get was 15 over and backs. Kind of wish I had the micro band but damn this smoked my shoulders.
Weight still 219. I will do some sort of conditioning tomorrow.
W3D5 Reactive Pump Arms
RG Pushdows ss Rope Curl 1.5s 50lbs 4x15 and 4x10
Hammer Cross body curls ss RG Decline Lever Press 30lb dbs and 295 presses 4x10
Overhead Tricep Extension 60lb db ss DB preacher curls 4x12 and 4x8
Smoked arms today. This was a damn good arm program.
W4D1 Reactive Pump Leg Day
Leg Curls worked up to 105 for 8 then drop set for 8 more. 4 total sets.
SSB Squats 4x6 245…these were tougher than I’d like to admit.
Belt Squat 180 for 3 sets. I did 30 10 30 3 times… ouch.
Hack Squats 185 3x12 drop set on the last.
RDL 225 2x15 again this one was tough for some reason too.
Weight is 218. Walking more since the weather is nice again, but looks like that’s about to change of course.
W4D2 Reactive Pump Chest/Shoulders
Slight Decline DB Press 60s 4x12
Reverse Band Bench worked up to 215 4x5
Slight Incline Bench 155 3x6 constant tension, no touching chest or lockouts
Flye Press 40s. This hurt 3x6 5 sec neg and hold at the stretch
Bent Laterals 3x20 20s
Face Pulls 3xfailure with 70 so around 15 to 20.
Trap Bar press 95 5x5
Walked 2 miles today.
W4D3 Reactive Pump Back
Meadows Rows 120lbs 3x8 last set went to failure which was 10.
BB Rows Banded 135 Banded with Red Band. 4x6
Stretch Pulldowns 180 3x8 last set to failure 10.
Trap bar shrugs 135 3x12 with 3 second hold and slow eccentric.
Trap bar low handle DL 345 4x3 with a squeeze and hold at the top.
Weight still 219. Looking ahead I am thinking hard about the Five and Dime 531 template in Forever. That looks solid.
W4D4 Reactive Pump Chest and Shoulders.
Machine Press 4x12 225 NG squeeze at the top
Pec Minor Dip and Bent DB Laterals 4x20 20lb dbs
Hex DB Press 40lb dbs and band face pulls 4x10 and 4x15
6 ways and Dislocates 3x10
Love that last one for a shoulder finisher. It does the trick.
W4D5 Reactive Pump Arms
RG pushdowns 50 lbs ss rope curls 1.5s 4x15 and 4x10
OH Tricep Extensions 60lbs ss pinwheel curls 40s 4x12 and 4x10
Floor skull crushers 65 and bb curls 65 4x10
Last set of each I tried 30 10 30 just to take it up a notch. Pinwheel curls were weird that way but still effective I think.
W5D1 Reactive Pump Legs
Leg Curl 3x8 120lbs dropset on final set 95 x 8
Reverse Band Squats 4x3 at 315 last set was a challenge set. 295 x 3, 225 x 3, I banded 225 x 3, 135 x 10.
Hobbling over to the belt squat. 145 1 x 32. I warmed up a bit first then jumped in. I used 4 25s and stepped on blocks. This about got me.
Leg Extensions 2 sets both at 90. Did 10 the first then 25 RP for the last.
Stiff leg DB Deads with 60s. 3x8 setup with 2 boards.
W5D2 Reactive Pump Chest and Shoulders
Machine press 315 3x8
Reverse Band Bench 260 5x5 light orange band
Incline reverse band 225 3x8 orange band
Db flye press 30s 3x10 5 sec negs (I think this is what aggravated my shoulder last week lightened it up a bit)
Cable Laterals behind the back 20lbs 3x12
Face Pulls 50lbs low pulley 3x10
Cable y raises 20lbs 2x12
Ran out of time. Wife’s turn i kept getting called. So I finished up with landmine presses with 60 3x10 last set was a double dropset with slow negatives all the way down to 25lbs. Shoulders are burning.
Weight is 218. Legs are sore…those belt squats yesterday, dayum.
W5D3 Reactive Pump Back
One arm bb row 120 4x8
Deads supposed to be 4x10. I got cocky…so i worked up to 315 1x10. Got it. Next set 1x6…maybe I didn’t rest enough. Next set 1x4, nope. Last set woke up and dropped to 275 1x12.
DB Pullover 40lb 3x12 nice stretch keep tension on lats.
Stretch pulldowns 200lbs 4x8
Blue Band Good mornings 2 sets to failure 1x15 and 1x12.
Taking tomorrow off besides maybe some chins and some conditioning.
Warm up. Big bowl of biscuits and gravy.
Letting that settle may take a vest walk here in a few. Then at 12 the gluttony begins…mwhahaha.
W5D4 and D5 Chest and Shoulders and Arms
Forgot to post these but they were uneventful, but good workouts none the less.
Thinking of jumping back into 531 next week. I like this style workout but miss the simplicity of 531. Now leaning toward SVR II on recommendation from @T3hPwnisher. Still trying to figure the assistance out but chins and dips are making an appearance thats for sure. No cut still. Still eating for strength but not training for it. Hope to right the ship going this route.
450 Lbs of Grass Fed Beef and 2 full freezers. Good day. All vacuum sealed and ready to roll. Still have part of the stand up freezer with some pork but very little of that left.
W1D1 SVR II Squat
Back squat worked up to 240 x 5
Widowmaker 185 x 20
Winded as all get out from that.
Belt Squat 145 3x20. Quads on 
Leg Extensions 100 3x15 last set 10 partials
50 ab rollers.
Legs and Quads are lit up. I think I’m going to split it up quads with squats and hams and glute with deads. Then chins and dips on upper days with some rows try to hammer the back. I’ll probably throw in an arm day in there from time to time for some curls. I’m still thinking it through just looking forward to jumping back into 531.
