5/22/2024 44weeks out-Mr. Buffalo 2025
Weight 212.6 lbs.
Food-2845Cals/326c/221p/72f
Meal1-1/2c egg whites/1 slice non fat cheese/2 whole eggs/60g oatmeal
Meal2- 4oz chicken breast/150g rice/15g macadamia nut oil
Meal3- 4oz chicken breast/150g rice/15g macadamia nut oil
Meal4- 4oz chicken breast/150g rice/15g macadamia nut oil
Meal5- 4 spicy tune rolls/2 salmon sashimi
Meal6- 70g greek yogurt/2 slices Ezekiel toast w/jam
Back- John Meadow High Evolutionary
All sets are work sets
Meadows row-105x8x3sets
Cable pullover-130x12x2 sets
Hammer high row-270x9x2stes/180x12BO
Narrow grip stretch pulldown-130x10/130x12
Chest supported DB row-45x13x2sets
Back Hyperextensions-25x13x2sets
Cardio
20min treadmill post WO
Notes
Felt really strong today Back is smashed. Using the RP Hypertrophy app these last couple weeks. After the first week it auto adjusts weights and reps. Gives you something to shoot for. Would highly recommend.
Pics
None today
6 Likes
I love that John put some rear delts in on all chest days. It feels so good to get some blood on the rear delt after all that chest work!
Gonna check out this John Meadow back day stuff. Havenāt ever really utilized his stuff personally, but my coach has talked about him and I know some of the stuff weāve done over the years has been based on his work. Interesting choices in exercises, really dig it.
Assuming how Iām reading hypers, youāre just using a 25lb plate weight, yeah?
I do need some change-up with my row game as itās been stale for a while, so might look into the Chest supportedās for better isolation too.
Thanks for sharing big dog!
He knew his shit!! His plans are tough!!
2 Likes
Johns got some really good stuff on engaging your back on YouTube you could check out as well.
1 Like
Yep, back focused hypers holding a 25lb plate. So the hip pad is high so you are isolating back and not glutes.
Check out āmeadows rowā. You will feel it!!
https://www.youtube.com/watch?v=EsmIWi_0lio
1 Like
Iāve been following him for years. Great content he put out. Glad they are keeping his memory alive with the channel.
3 Likes
Cris Edmonds does a real good job keeping Johns legacy going with Mountain Dog training on āCris Edmonds TVā on YouTube as well.
2 Likes
5/22/2024 44weeks out-Mr. Buffalo 2025
Weight 212.6 lbs.
Food-2677Cals/351c/218p/44f
Meal1-1/2c egg whites/1 slice non fat cheese/2 whole eggs/60g oatmeal
Meal2- 4oz chicken breast/150g rice/15g macadamia nut oil
Meal3- 4oz chicken breast/150g rice/15g macadamia nut oil
Meal4- 4oz chicken breast/150g rice/15g macadamia nut oil
Meal5- 4oz ground turkey/440g rice
Meal6- 70g greek yogurt/2 slices Ezekiel toast w/jam
Arms- John Meadow High Evolutionary
All sets are work sets
Standing drag curls-50x13x3sets
Preacher single arm curls-30x11x3sets
Seated hammer curls-25x13x3sets
Cable tricep rope push down-110x11/110x14x2sets
V handle pressdown-130zx12x3sets
DB skull crusher-25x13x3sets
Standing calves-200x30x3sets hold on 10ās
Cardio
20min treadmill post WO
5 Likes
5/27/2024 43weeks out-Mr. Buffalo 2025
Weight 215.6 lbs.
Food-2845Cals/326c/221p/72f
Meal1-1/2c egg whites/1 slice non fat cheese/2 whole eggs/60g oatmeal
Meal2- 4oz chicken thigh/160g rice
Meal3- 4oz chicken thigh/160g rice/Shake with 80g oatmeal post WO
Meal4- 4oz chicken thigh160g rice
Meal5- 1/2c egg whites/1 slice non fat cheese/2 whole eggs/60g oatmeal
Meal6- 70g greek yogurt/2 slices Ezekiel toast w/jam
Push- John Meadow High Evolutionary
All sets are work sets
DB flat press-90x11x2sets
DB decline press=90x11x2sets
Prime Cable Fly-45x13x2 sets plus 1 drop to failure
Pec dip-175x15x2sets
Reverse peck deck-120x20x3sets
āBent over side lateral swings-20x22x3sets
Lying Y raise-15x16x2stes
Ab machine-100x15x3stes
Cardio
20min treadmill post WO
6 Likes
I see you bro! Gettinā that SIZE and DENSITY my man. Good shit. Leg definition/separation lookinā amazing bud.
Keep it up!
1 Like
5/28/2024 43weeks out-Mr. Buffalo 2025
Weight 215.6 lbs.
Food-2823Cals/346c/221p/61f
Meal1-1/2c egg whites/1 slice non fat cheese/2 whole eggs/60g oatmeal
Meal2- 4oz chicken thigh/160g rice
Meal3- 4oz chicken thigh/160g rice/Shake post WO
Meal4- 4oz chicken thigh160g rice
Meal5- 1/2c egg whites/1 slice non fat cheese/2 whole eggs/130g oatmeal/1 fuji apple
Meal6- 70g greek yogurt/2 slices Ezekiel toast w/jam
Legs1- John Meadow High Evolutionary
All sets are work sets
Arsenal Lying leg curls-60x14/60x9/60x11
Cybex Leg extension-155x12x3sets
Cybex squat press-360x5x5x2sets
Stiff leg DL-210x10/210x8
Bulgarian split squat-20x16each side
Arsenal standing calves-200x30x2sets
Cardio
15min treadmill post WO
3 Likes
5/29/2024 43weeks out-Mr. Buffalo 2025
Weight 214.6 lbs.
Food-2803Cals/347c/211p/63f
Meal1-1/2c egg whites/1 slice non fat cheese/2 whole eggs/2 slices Ezekiel Toast
Meal2- 4oz chicken thigh/160g rice
Meal3- 4oz chicken thigh/160g rice
Meal4- 4oz chicken thigh160g rice/Shake post WO
Meal5- 1 slice non fat cheese/4 whole eggs/130g puffed rice cereal/almond milk
Meal6- 70g greek yogurt/2 slices Ezekiel toast w/jam
Back- John Meadow High Evolutionary
All sets are work sets
āMeadows row-107.5x8x2sets
Seated cable row-160x12x2sets
Cable pullover-130x13x2sets
Narrow grip stretch pulldown-140x10x2sets
Lying DB row-45x14x2sets
Back hypers-25x14x2sets
Cardio
15min treadmill post WO
Notes
Weight/reps going up. Feeling strong on all movements.
Pics
5 Likes
where do you get your Ezekiel bread from? itās really hard to find around here
I live in NY so I have my choice of tops wegmans and Whole Foods that all carry it.
Pretty sure you can get it at Walmart as well.
5/30/2024 43weeks out-Mr. Buffalo 2025
Weight 214.6 lbs.
Food-2803Cals/347c/211p/63f-Not sure. Just keeping the same as yesterday. prob close
Meal1-1/2c egg whites/1 slice non fat cheese/2 whole eggs/60g oatmeal
Meal2- 4oz chicken thigh/160g rice
Meal3- 4oz chicken thigh/160g rice
Meal4- 4oz chicken thigh160g rice/Shake post WO
Meal5- giant tuna sandwich on a big crusty bread!!!
Meal6- 70g greek yogurt/2 slices Ezekiel toast w/jam
Arms- John Meadow High Evolutionary
All sets are work sets
Standing drag curls-50x14x3stes
Concentration curls-30x12x3sets
Prime cable curl-35x14x3sets plus a drop 50x5x5
Rope pressdown-120x12x3sets
V handle extension-130x13x3sets
DB skull crusher-25x14/25x13/25x13
Standing calves-200x30x2sets
Cardio
15min treadmill post WO
3 Likes
In for the follow - enjoy watching guys contest prep.
I saw your pics from a contest that you posted in another thread - what did you weigh on stage that day?
You seem to have added some quality mass since then!
Thanks for the follow. Iām in a building phase now for 15 more weeks then Iāll bring cals back down and go to Maintinance for a while before starting prep. Still little on the fence on which show I will do but it will be at least an 18-20 week prep.
I was 178lbs on stage. I overdieted and came in flat but it was my first show so I learned some lessons.
Currently sitting at 214lbs and climbing.
After that show I started building and put on about 8-9 lbs os stage weight and got up to 223lbs. This past January I dieted down to about 195lbs before vacation in march. Since then Iāve been building again.
This is me from April
This is me currently as of last week
7 Likes
6/3/2024 42 weeks out-Mr. Buffalo 2025
Weight 215 lbs.
Food-2853Cals/340c/224p/60f
Meal1-1/2c egg whites/1 slice non fat cheese/2 whole eggs/3 slices Ezekiel toast w/jam
Meal2- 4oz chicken thigh/160g rice
Meal3- 4oz chicken thigh/160g rice
Meal4- 4oz chicken thigh160g rice
Meal5- 1c egg whites/1 slice no fat cheese/130g rice cereal
Meal6- 70g greek yogurt/2 slices Ezekiel toast w/jam
Push- John Meadow High Evolutionary
All sets are work sets
Flat DB press-90x12x2stes
Decline DB press 90x11/90x10
Prime cable fly-45x14x2stes
Pec dip-180x15x2sets
Reverse fly-125x20x3sets
Partial side laterals-20x23x3sets
Lying Y raise-15x17x2sets
Cardio
15min treadmill post WO
4 Likes
