7/29/2024 Weight 209.8lbs. Food-2085cal/140c/266p/51f
Meal1-1/2c egg whites/2 whole eggs/3 slices Ezekiel toast/1 slice no fat cheese
Meal2- Shake
Meal3-2.5oz ground turkey/2.5oz ground beef/130g rice
Intra WO drink-40g carbs(not in macro totals)
Meal4-Post WO shake
Meal5-2.5oz ground turkey/2.5oz ground beef/130g rice
Meal6-Shake
Back- John Meadows High Evolutionary
All sets are working sets
Single arm bent over DB row-100x12x2sets
Seated cable row-160x10x2sets
Cable pullover-140x10x2sets
Mid grip stretch pulldown-170x10x2sets
Lying DB row-60x11x2sets
Standing calves-200x30x2sets
Cardio
25min TMpost 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
15g glutamine post WO
Notes
Hit the same reps/weights that I did 2 weeks ago so no adverse outcomes from the week off. Felt great. Prob could have pushed a bit harder.
Legs- John Meadows High Evolutionary
All sets are working sets
HS lying leg curls-125x12x3sets plus drops
HS Leg extensions-175x12x4sets plus drops
HS squat press-350x5x5x3sets-Brutal!
DB stiff leg deads-85x10x3sets
Bulgarian splits-Skipped it. Was destroyed.
Cardio
30min TM 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
15g glutamine post WO
Notes
I gotta say leg day is the one you really feel when you take a week off. Was fucking brutal today!!!
Cardio up to 30min. treadmill or 15min stairs going forward. Weight is dropping steady now. Just gonna ride these macros out for the next month or two. Will be adding in cardazol and ostazol next week once it arrives. I have not used these products yet but i hear good things. We will see.
Chest2- John Meadows High Evolutionary
All sets are working sets
Cybex converging press-190x10/180x10/170x9-All sets hold in the stretch
Arsenal Pec deck-170x15x3sets
Low to high cable fly-30x15x3sets
deficit push ups-13/11-hold in the stretch
Reverse pec deck-130x15x4sets
Ab Machine-100x15x2sets
Leg raises-15x2sets
Cardio
30min TM 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
15g glutamine post WO
Notes
Was a burner today. Holds on the pressing movements and short breaks. Weight still coming down nicely and strength is still up! Feelin great for low cals/carbs!
Another week down! Have a great weekend everyone.
Chest- John Meadows High Evolutionary(modified)Arm Focused Block
All sets are working sets
Flat DB Press-95x8x2sets
Arsenal incline press-270x6/180x5-Overreached on first top set. Top sets will prob be 225 next week to start
Arsenal pec deck-150x15x2sets
Deficit pushup-12
Upright row-80x15x3sets
Bent over DB rear fly-25x25x3sets
Three way raises-15x30x3sets
Cardio
30min TM 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
15g glutamine post WO
Ostazol/Cardazol pre WO
Notes
Decided to finish off the 5-day plan I was following instead of going to 4 days. This block will be arm focused as I need some bicep size.
First day of ostazol/cardazol. holy F, I canāt remember the last time i sweated so bad while training!!
Still feeling great even in a +/-1000 cal deficit. Weight is tumbling down, lifts are still up. Down 20lbs since bulk ended.
Arms1- John Meadows High Evolutionary(modified)Arm Focused Block
All sets are working sets
BB curl-60x15x3sets
Prime cable curl-35x10x2sets
DB alternating curl-30x10/30x10/30x8
JM press-135x12x2sets
Rope tricep extention-70x12x3sets
DB overhead extension-15x12/15x15
Machine crunch-110x15x2sets
Cardio
30min TM 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
15g glutamine post WO
Ostazol/Cardazol pre WO
Notes
Pump not spectacular today. Weight still dropping daily. Diet unchanged. Will be switching to chicken breast later this week.
I actually put them back in and just forgot to update. Iām taking 25g.
Starting today iām actually bringing carbs back up closer to 200g total with the drink. That seems to be my sweet spot.
The show is off the schedule for now. Just in a tightening phase currently and then will build again later in the fall. Will prob do WNY championships next July. Wanna put on more size.
Legs- John Meadows High Evolutionary(modified)Arm Focused Block
All sets are working sets
Arsenal lying leg curl-60x10x3sets
Arsenal leg extension-100x10x3sets-These are really heavy. Pushed it hard!
HS squat press-270x5x5x2sets
Glute kickbacks-110x15x3sets
Hypers(ham focused)-BW x 10x3sets
Cardio
30min TM 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
15g glutamine post WO
Ostazol/Cardazol pre WO
Notes
Leg session was tough today. The 5x5ās are killer. Pretty much fell out of the machine. Today is usually sushi day but the wife wanted BBQ so BBQ we got. I ate 1/2 my sandwich and shared the meat from the other half with the dog. Maybe 10-12 fries.
Back- John Meadows High Evolutionary(modified)Arm Focused Block
All sets are working sets
Arsenal chest supported row-50x12x3sets
Narrow grip stretch pulldown-140x10x3sets
Parallel grip pulldown-150x10x3sets
Seated cable row-140x10x3sets
Cable pullover-120x10x3sets
Arsenal standing calves-100x30x2sets
Cardio
30min TM 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
15g glutamine post WO
Ostazol/Cardazol pre WO
Notes
This is the new diet/macro distribution for the next six weeks or so. Upped the carbs a bit as I feel i need them to continue to lift at the same level.
Went light on the calves today as strained my right calf getting out of my truck yesterday so didnāt wanna push it.
Pics
None Today although looked pretty ripped in a stringer!!!
Arms2- John Meadows High Evolutionary(modified)Arm Focused Block
All sets are working sets
Cable curl-80x12x2sets
Machine preacher-70x10x4sets plus drops
SS Narrow EZbar/Reverse grip-50x12x4sets/30x15x4sets
Cable tricep-80x12x3sets plus drops
Cable overhead-60x10x3sets
Single arm tricep extension-10x15x3sets
Leg raises-15x3sets
Cardio
30min TM 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
15g glutamine post WO
Ostazol/Cardazol pre WO
Notes
Didnāt really get a good bicep pump today. Triceps destroyed.
8/12/2024 Weight 202.8lbs. Food-2127cals/180C/283P/30F
Meal1-1/2c egg whites/2 whole eggs/3 slices Ezekiel toast/1 slice no fat cheese
Meal2- Shake
Meal3-5oz chicken breast/200g rice
25g carbs intra WO not in cal totals
Meal4-Post WO shake
Meal5-5oz chicken breast/200g rice
Meal6-Shake
Chest- John Meadows High Evolutionary(modified)Arm Focused Block
All sets are working sets
DB flat press 95x10/95x9
Arsenal incline press-230x5/230x4 plus drop
Arsenal pec deck-150x12x4sets plus drops
Deficit pushup-14
BB upright row-80x13x3sets
Bent over DB fly-25x26x3sets
Three-way DB raise-15x30x3sets
Cardio
30min TM 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
15g glutamine post WO
Ostazol/Cardazol pre WO
Notes
Felt good today. Strength increasing on DB press. Still figuring out weight/rep scheme for this split.
I absolutely love Johns programing the only issue I have with it is the weight/rep scheme for the split. The workouts change so frequently I have to write everything down in order to remember what weights I used for the rep ranges from previous workouts in the program.
Yeah I feel the same. Itās too difficult to keep changing exercises. I modify a little bit into 5-6 week blocks. Each block will put more volume on a particular muscle group.
If you want to stick with Meadows style of training. You could try āCreeping Death IIā. The ascending volume approach is based on the same exercises in 4 wk blocks. Then changed out. It works well on a bulk or cut. Iām currently on wk #10. # Good stuff
I was eyeballing it. I e got four more weeks here and then Iāll see where Iām at with my weight. Iāll either diet a little more or go into a Maintinance phase for a bit before starting to build again. Thatās where I would prob add in meadows again.
8/13/2024 Weight 200.8lbs. Food-2667cals/123C/332P/93F
Meal1-1/2c egg whites/2 whole eggs/3 slices Ezekiel toast/1 slice no fat cheese
Meal2- Shake
Meal3-5oz chicken breast/200g rice
25g carbs intra WO not in cal totals
Meal4-Post WO shake
Meal5-15oz strip steak/asparagus
Meal6-Shake
Arms- John Meadows High Evolutionary(modified)Arm Focused Block
All sets are working sets
BBcurl-60x16x3sets
Cable curl-70x10x3sets
DB alternating curl-25x12x3sets
JM press-155x10x3sets
Rope extension-70x13x3sets
DB overgead extension-20x15x2sets
Machine crunch-110x16x3sets
Cardio
30min TM 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
15g glutamine post WO
Ostazol/Cardazol pre WO
Notes
Good arm pump today. Shared some steak with Lucy. No training tomorrow. Had a mole removed this afternoon and they want me to take it easy for a day.
