This is the most underrated shoulder exercise in history.
I started introducing them a few weeks ago and holy fuckdge
Why people even bother with OHP variations for delts is beyond me.
4 Likes
Yeah itâs def a burner!!
Agree, i think OHP is way too much strain on the shoulders in a compromised position.
2 Likes
Yeah Meadows doesnât have much OHPing in his programs Iâm noticing . . just a lot of lateral raise variations and rear delt stuff
2 Likes
Try Johns â6-waysâ in his shoulder routine. They are a brutal shit storm of fire 
1 Like
Iâve also done the âdelt destroyerâ set. Equally as brutal!!
Ha, For those who knowâŠYUP!!
6/4/2024 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/2 slices ezikiel toast
Meal2- 5oz chicken thigh/160g rice
Meal3- 5oz chicken thigh/160g rice
Meal4- 5oz 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
Back- John Meadows High Evolutionary
All sets are work sets
âMeadows row-110x12x2sets
Seated cable row-160x12/170x12
Cable pullover-130x13x2sets
Narrow grip stretch pull down-130x13/130x15
Lying DB row-52.5x12x2sets
Back hypers-25x15x2sets
Machine crunch-100x15x3sets
Cardio
15min treadmill post WO
2 Likes
6/5/2024 42 weeks out-Mr. Buffalo 2025
Weight 217 lbs.
Food-3373Cals/330c/277p/104f-Calls prob a little higher. Ate some of the Wifes plate as well!!!
Meal1-1/2c egg whites/1 slice non fat cheese/2 whole eggs/60g oatmeal
Meal2- 5oz chicken thigh/160g rice
Meal3- 5oz chicken thigh/160g rice
Meal4- 5oz chicken thigh160g rice
Meal5- 4 spicy Tuna rolls!!!
Meal6- 70g greek yogurt/2 slices Ezekiel toast w/jam
Legs- John Meadows High Evolutionary
All sets are work sets
Seated Leg curl-150x12x3sets
Leg extension-170x12x3sets
Leg press-630x10/720x8/720x8
DB stiff leg DL-70x12x2sets
Bulgarian split squats-20x17x1set
Arsenal calf raise-200x30x2sets 10/10/10 holds
Cardio
15min treadmill post WO
Supps/Meds
12g fish oil daily
30g fiber daily on top of food fiber
5mg Cialis daily
Amlodipine/Benazepril 10/20mg daily
7 caps N2Guard daily
1000mg Citrus Bergamot daily
1200mg NAC
1000mg TUDCA
Daily greens
15g glutamine post WO
3,000mg L-Carnitine pre-WO
Notes
Back pumps were off the charts today on the stiffies. Forgot the pre WO Carnitine today.
Pics
5 Likes
6/6/2024 42 weeks out-Mr. Buffalo 2025
Weight 217.8 lbs.
Food-2853Cals/340c/224p/60f
Meal1-1/2c egg whites/1 slice non fat cheese/2 whole eggs/3 slices Ezekiel toast
Meal2- 5oz chicken thigh/160g rice
Meal3- 5oz chicken thigh/160g rice
Meal4- 5oz 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
Arms- John Meadows High Evolutionary
All sets are work sets
Standing drag curls-50x15x4sets
DB concentration curls-30x13x3sets
Prime cable curl-40x15/45x15/50x15
Cable tricep pushdown-130x15/140x15/150x15
V-handle tricep extension-140x15x2sets
DB skull crusher-25x13/25x13/25x15
Rope hammers-40x5x6 rest/pause
Cardio
15min treadmill post WO
Supps/Meds
12g fish oil daily
30g fiber daily on top of food fiber
5mg Cialis daily
Amlodipine/Benazepril 10/20mg daily
7 caps N2Guard daily
1000mg Citrus Bergamot daily
1200mg NAC
1000mg TUDCA
Daily greens
15g glutamine post WO
3,000mg L-Carnitine pre-WO
Notes
Massive arm pump today!!!
Pics
None today
4 Likes
Those drag curls are sneaky bastards. Arenât they! Especially as the reps increase!
Yes they are. Really get the blood in there right off the hop!!
great stuff here . . excuse my ignorance but whatâs the purpose of the glutamine?
Helps with muscle recovery, immune system and gut health.
1 Like
interesting . . Iâll have to look it up . . thanks
1 Like
6/7/2024 42 weeks out-Mr. Buffalo 2025
Weight 218.6 lbs.
Food-2853Cals/340c/224p/60f
Meal1-1/2c egg whites/1 slice non fat cheese/2 whole eggs/2 slices Ezekiel toast
Meal2- 5oz chicken thigh/160g rice
Meal3- 5oz chicken thigh/160g rice
Meal4- 5oz 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
Back2- John Meadows High Evolutionary
All sets are work sets
Hammer single arm high pull-160x10x3stes
Lat pull-150x12x3sets
Narrow grip stretch pull-130x12x3sets
Cable pullover-130x15x3sets
Prime cable curl-35x18x3sets
Cardio
15min treadmill post WO
Supps/Meds
12g fish oil daily
30g fiber daily on top of food fiber
5mg Cialis daily
Amlodipine/Benazepril 10/20mg daily
7 caps N2Guard daily
1000mg Citrus Bergamot daily
1200mg NAC
1000mg TUDCA
Daily greens
25mg Iron
15g glutamine post WO
3,000mg L-Carnitine pre-WO
Notes
Another week down. Felt great today! Weight is going up. Only 5lbs off my all time high weight! We may be able to push to 230lbs this build!!
Pics
None today
6 Likes
I assume youâre doing oral L-Carnitine?
If youâve never used the injectable form, Amino Asylum and Peptide Science have good stuff with no PIP.
Iâm going to start making my own so is even cheaper, but its one of my favorite things to run.
200mg/55lbs for loading dose. SubQ or IM but i recommend IM because fuck SubQ lumps.
It is L yes. Iâve never tried the injectable. My understanding is the only difference is absorption/bioavalibility?
Have you tried both forms? What difference do you notice using injectable?
I never used the oral version as thereâs some toxicity to the heart (?)
But when I was using the injectable form - I would consistently have better workouts and better mental clarity.
The mental clarity was far more noticeable when I stopped taking it.
If you brew it yourself, itâs dirt cheap and easy to brew. I plan on getting the stuff to do it myself soon.
Hey man, Would by any chance be able to share your info on homebrewing this? Iâve always wanted to try it. Apologies to S.gentz for the derail.
No worries. Thatâs why we start forum logs. For discussion.
2 Likes