Nice mate
Where did you get this program from? Did you buy it?
Always been intrigued by a Meadows program however don’t know if I have the time to commit.
Some of my workouts last 30 mins nowadays ffs 
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Yes sir. I bought a couple of his programs when on sale. Of note, he currently has a sale for Labor Day…
I really like his stuff, but the base days (usually 3 per week) are definitely an hour-ish, so it may not be your bag right now.
He has one on this site called “reactive pump” that’s also worth doing.
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4 SEP 19
Pull (Base)
-
DB Incline Press
Did the chest activation drills between warm-up sets, then
75/8
85/8 x 3 -
Incline Press
135/6
165/6
185/6 -
HS Machine Press
2 plates/ 8 + 5 + 4 -
Machine Flye
90/8 + 10-second stretch x 3 -
Machine Rear Delt
110/15 x 4 -
HS Shoulder Press
1p+25/6
1p+35/6 x 3 -
Assisted Dip Push-down
100/10 x 4 -
DB Skullcrusher
30/12 x 4
2 Likes
5 SEP 19
Legs (base)
-
Seated Leg Curls
1 plate + 2 25s/10 x 3
1 plate + 2 25s/10 → 1 plate + 25/10 → 1 plate/10 -
Paused SSB Squat
2-count in bottom
245/6 x 5 sets -
BSS Drop Set of Death
John writes “ok, that was fun; now it’s time to die”. He was not wrong.
20/8
35/8
50/8
50/8 + 8-second iso-hold, drop to 35 for the same, drop to 20 for the same, then drop to body weight only for the same. Cry. -
RDL
5-second negative, 2-3 second hold in stretch
135/10 x 2 -
Standing Calf Raises
6 sets of 10
You must have forgot that I did that with 30, 20, 10, and BW and failed to get all the reps the first time. I think I only managed four reps on the BW round and when I dropped for the fifth, I couldn’t stand back up.
2 Likes
It is pure hell. A ridiculous amount of lactic acid. I don’t even try to get out of the bottom after the last hold - I just drop that knee to the ground and kind of roll over. The nausea then stayed with me for the remainder of the session.
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Brutal. If I can get my nutrition perfect then I can avoid this but it’s tricky with that kind of effort.
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I’m sure being in horrible condition is a factor for me
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07 SEP 19
Pull (pump)… that… doesn’t read well
60 seconds rest on secondary workouts, so they’re fast
-
MAG Cable Row
Lat activation in between warmups - this is the bomb, yo
4 sets of 10 -
MAG Supinated Pulldown
4 sets of 10 -
Face(ish) Pull
4 sets of 10 -
DB Pullover
60/8 x 4 -
DB Crossbody Hammer Curl
25/10
30/10 x 3 -
EZ 21s
40/21 x 3 -
Crunch Machine
4 sets
1 Like
08 SEP 19
Push (pump)
- DB Press
Chest drill in between warm-ups
80/12 x 4
2a. HS Flat Press
Set this up at floor press range and pause at stops
3pps/8
2pps + 25/ 10 x 3
2b. DB Flye
35/6
30/8
25/10 x 2
3a. DB Laterals
25/15 x 4
3b. DB Seated OHP
50/10 x 4
-
Dual Handle Pushdown
4 sets of 10 -
Overhead Cable Extension
4 sets of 10 -
10 minutes of HIIT on a bike
2 Likes
09 SEP 19
Pull (base)
-
One-arm BB Row
Lat drills between warm-ups
60/10 x 4 -
MAG Close-grip Pulldown
132/8
140/8
148/8
Or something like that - can’t read the stack -
DB Pullover
65/10 x 2
65/8 -
3-block Pull
I think I’m weaker on these than the floor
315/5 x 2
365/5 x 2
405/5 -
Back Extension
BW/20 x 2 -
Pull-up Hang
BW/ 1 minute -
BB Curl
3-second negative
60/8 x 4 -
DB Incline Hammer Curl
15/10 x 2
20/10 x 2
1 Like
13 SEP 19
Legs (base)
-
Hoist Seated Leg Curl
These machines move while you do the movement. Kinda cool.
Worked up to whatever “10” means, then:
10/10 + 5 partials x 4 sets -
Paused Squats
Was supposed to do 265, but I just got off a plane and didn’t have a belt plus many other disgusting excuses. Did a solid 2 second pause each rep and held a good position.
225/6 x 5 sets -
Leg Press Drop Set of Death
Was a selectorized leg press where you lay flat on the pad. Feet low and close.
Worked up to a heavy 10, then dropped a plate at a time for 40 total reps. -
DB RDL
Slow eccentric and pause at the bottom.
65/8
70/8
75/8 -
Seated Calf Raise
2 plates/ 10 x 6 sets
45 seconds between sets.
First 3 sets 2-second flex; last 3 2-second stretch.
3 Likes
14 SEP 19
Pull (pump)
-
Supinated Cable Row with single handles
Warm-ups with lat activations
4 sets of 10 -
HS Pull-down
3pps/8 x 4 -
Straight-arm Pulldown
4 sets of 8 -
HS Low Row
2pps/ 10 x 4 -
DB Curl
27.5/10 x 4 -
HS Preacher Curl
1p/8 x 3 -
Crunch Machine
4 sets -
10 minutes bike intervals
2 Likes
15 SEP 19
Push (base)
-
Slight Incline DB Press
Chest activations between warm-ups
85/10 x 4 -
Incline BB Press
135/8
165/8
185/8 -
Dips
BW/18, 45 sec rest, 12, 45 sec rest, 10 -
Machine Flye
1.5 reps
3 sets of 8 -
Cable Rear Delt
2 sets of 15
2 sets of 20 -
Machine OHP
4 sets of 6 -
Rope Pressdown
4 sets of 10 -
DB Incline Skullcrusher
35/12 x 4
Someone got into my locker and went through all my stuff, but didn’t steal anything. I guess maybe they just wanted cash
18 SEP 19
Pull (base)
-
HS Iso Row
Switched these out instead of one-arm BB row - I liked them; still did one arm at a time
Lat activation between warm-ups
2pps/ 12 x 4 -
MAG Supinated Pull-down
120/8
132/8
144/8 -
DB Pull-over
60/10 x 4
superset with: -
Pull-up Negatives
BW/3 (yep, 3) x 4 -
Back Extensions
BW/20 x 3 -
Crunch Machine
80/ 10 or so x 5 sets -
DB Curl
Supinated whole rep, 5-count negative
30s/8 x 4 -
EZ Reverse Curl
40/12 x 4
2 Likes
I’m alive!
I don’t want to write it out, but I did my base pull workout today.
I may have an opportunity at something I thought was long behind me, which apparently I miss, so I’m starting to very slowly get into shape. 20 minutes of stair stepper and incline treadmill today (10 each).
In other news, travel is taking a toll. My back was in mild spasm all day off and on.
3 Likes
30 Sep 19
Pull (base)
-
HS Iso Row
2 pps/ 8 x 4 -
Supinated MAG Pull-down
3 sets of 10 -
Natilus Pullover
4 sets of 10
s/s with: -
Pull-ups
BW/ 4ish x 4 -
Back Extensions
BW/20 x 2
BW/15 -
Cable Curl
Slow eccentric
4 sets of 10 -
HS Preacher Curl
1 plate/ 12 x 4 -
Crunch Machine
5 sets
Then I did farmer’s walks for 40 yards EMOM with 90 lbs. on the implements in each hand. I only knocked out 6 laps. This is probably too heavy for what I need to do - I just need some cardio; I don’t need to take any more toll than necessary.
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Stepping back into uniform?
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We’ll see. There’s really one a couple things I’m willing to do, so we’ll see if the timing works out and how far behind me my glory days actually are (probably farrrrrrrrrrrr)
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Hopefully not too far. Good luck brother, hope it works out for you!
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