Wednesday: Legs a la john meadows
Leg Curl 110x15 140x12 175x10 drop 140x10 drop 110x10 140x15 partials
Leg Press 7ppsx10,10,8
ATG squats 185x10,10,10 (paused)
RDL 135x8 225x8 275x8 315x6
Donkey Calf full stackx8 3/4 stackx10 1/2 stackx15
Today: Back
Meadows Row 4 25sx10,10
DB Deadstop 115x8,8,8
Stretchers 100x12,12
3sec hold DB Shrug 115x15,15,10
Back Ext 35x15 25x8 BWx15, 25x8 BWx10
Thats all she wrote. My lower back is too weak, so I’m gonna be working on that for sure. Off day tomorrow, and then arms on saturday.
Reverse Curl 70x12,12
Hammer DB Preacher 35x8,8
EZ Curl 60x15,15
VBAR Tri Ext 50x12,12,12
HS Dip 4platesx8 4p 50x8 6px8
Dead Stop Tri Ext 50x20,20
Cable Crunch stack 3x10
Leg Raises 3x10
20 MInutes on the bike.
Tris are definitely sore today, damn DOMS. Abs feel great, need to work them more often, at least twice a week . Weekend off and it all starts again on monday!
Whoops, didn’t upload the workout i did on sunday or today lol.
Was feeling good on sunday, so I did chest and shoulders. Don’t have my journal on me, but i know the best part was 4x35 with the 65s for lat swings.
Today: Legs
Leg Curl 155x8 170x8,8 155x8 18 partials
Squat ATG 135x8 185x8 225x8 275x8 315x4. Lost tightness in my back, and i really don’t want to reinjure myself.
Leg Press 3ppsx3x25 constant tension
RDL 145 (2 25s) 2x20
Standing Calf stackx15,14 halfx15
Today was not the best of workouts, felt like I should’ve done so much more on squats. Just easing my way back into them, might do some lighter squats to practice my technique on friday with arm day.
Back day:
1 arm bb rows (4x25s)x6,6,6
ss
meadows rows (4x25s)x6,6,6
Neutral wide grip pulldowns 180x10,8,6 6 partials
Deads 315x3,3,3,10
15 minutes cardio
Didn’t particularly enjoy this workout. The one arm bb rows just don’t seem to do it for me. After the rows I was completely wiped. During the cardio felt really light headed and just wanted to puke. Hopefully tomorrow’s arm workout goes better.
Friday Arms:
Pin Curls 55x10,9,7,6
DB Preacher 35x9,8
Ez Curl 70x15 drop 50x10
Tri Ext 50x10,10,6,10 (the first three sets I held the contraction for ten seconds after the reps were finished)
CG Bench 225x6,5,4
French 70x16,12
Amazing pump in my triceps, one of the best arm workouts i had had in a while.
Monday:
DB Flat 100x8,8,8
DB Incline 50x10, 65x10 75x10
HS Decline 2ppsx20,20,15
Low to High cable flye 40x12,12,12 (10sec rest)
Lateral Machine 70x20,16,11 NA 10 partials
R Delt Flyes 20x20,16 15x20,20 15 partials
6 Ways 10x11,9
I have never had such pumped up shoulders…ever. Best shoulder workout I have ever had, in my life.
I thought the shoulder workout was gonna suck, cause the pressing during chest was absolutely terrible. But just…wow. Thank you John Meadows.
Tuesdays workout: Legss
LP worked up to 8ppsx12 7ppsx 6 5ppsx10 (drop set)
Hack Squat 2ppsx20,15, 10 (paused)
Leg Curl worked up to 185x8 drop 155x6 drop 125x6 10 partials
SLDL (25’s) 2 25sx8 3 25sx8 4 25sx8
Single Leg Hip Thrusts bwx8,8,8,8
Decent leg workout, need to start doing those hip thrusts more often.
whoops. ya i suck at updating this. Back workout on thursday was decent. I’m too lazy to type it out though lol
Saturday: Arms
Reverse Curl 50 3x12 with 10 seconds of rest inbetween
Spider Curl 35x9,7,6
Drag Curl 80 x15,12,12 drop 50x10 drop 40x10 with 1 second hold at top
Cable Crunch 70 4x20
Donkey Calf Stackx7,6,5, plus a triple drop set
Always love mountain dog arms.
I have a couple more exams this week. So if I don’t update the log, it’s cause I am busy with all of that jazz. I’ll do my best though, it shouldn’t be a big deal.
Yesterday’s workout: chest and shoulders
Incline BB ramped to 275x2 225x8
DB Flat 75 4x10
cable crossover (low to high) s/s pushups
40x10/bwx15, 10/15, 10/15 then a double drop on cable co
Reverse pec deck was decent, made the rear delts nice and sore. Going to start incorporating incline BB a bit more (atleast whenever its free at the gym, only 1 good one). Want to get it over 315. Shouldnt take tooo too long.
CHest and shoulders:
Bench worked up to 275x5
incline db 70x10,15,10,10 (tweaked something during bench, so kept it light)
HS Incline 3ppsx5,5,5,4,3
Pec Deck 2x20@130
Was completely worn out by the end of that workout. Went home, had some hamburgers (and then a couple beers, probably not the best thing, but a close buddy came by I hadn’t seen in awhile). All in all a good training day.
squat ramped to315x8 atg
front squat 135x5 185x5 225 3x5
RDL ramped to 365x5
SL Hip thrust 5x8
Leg ext somexsome
leg curl somexsome
(ext and curl were used to just get a pump going)
I’m headed up to ottawa on thursday for the weekend so I have to get all my training in before thursday at 12. So back today, and arms tomorrow morning.
Had a nice trip to ottawa to visit the GF. First thing I did when I got back? Groceries. Thought I was gonna say the gym didn’t you. Second thing I did? Gym.
Rear delt raise (on incline bench)
20x15,15,15 30partials
Felt great to get back into the gym. Taking today off to work on school projects. Legs will be tomorrow night. Wednesday will likely be an off day. and then thursday night will be back. Just trying to work in the workouts around my projects and classes this week. Damn school.
A slight deviation from JM/MD training, but boy did it feel good. Basically going to be like Bruce Lee for the next little bit, absorb what is useful/applicable and disregard the rest.
I’ve also picked the program that I will be doing for the first 8 weeks of the new year.
Might do a slight bit more rear delt/upper back work. But other than that, going to follow it to a T.
K so I now I realize that I messed up my schedule. Worked back instead of legs on tuesday cause I forgot my belt at home. Legs will be tomorrow afternoon and then arms and abs on saturday. Gonna get some good sleep on saturday, wake up early to work on a project then off to the gym sometime in the afternoon.
Happy Thanksgiving to all of the Americans on board!!
Monday’s Training: Chest, shoulders and tri.
Chest: I didn’t keep track of what I did. I injured it the other week so I just did some light pump work with my training partner.
Shoulders:
DB Bent Laterals 25x4x15
Machine Laterals 90x15 110x10,8 90x10 70x10NA 10 partials
DB Press 65x4x6 (realllly light)
Rear delt Swing Destroyer: 40x60 30x30 10x25 full ROM
Tris:
Vbar Pushdowns Ramped to 70x10
Going to be taking it easy for chest until it completely heals. Feels like I tore/ripped something right where the pecs attach to the clavical on the right side. Sucks the big one.