In: 2 rounds of 250m row and world’s greatest stretch
HS Pulldown
20/10
40/10
60/6
80/12
110/7
Pull-ups
Super strict
BW/8 x 3
Nautilus Pullover
70/10 x 2
MAG Supinated Pulldown
70/6
115/8 x 2
C/S Row
1p/6
2p/12
2.25p/8 + 2p/4
Back Extension Machine
Something for some reps x 2 sets
Hanging Leg Raise
BW/10 x 4
Out: 15 minutes elliptical
Guns!
In: 10 minutes bike
Drag Curls
30/10
50/5
70/10 x 3
DB Preacher Concentration Curl
20/8 x 3
Seated DB Hammer Curl
20/10 x 3
Rope Pushdown
60/10
140/12 x 3
Grenade Ball Pushdown
60/6
120/10 x 3
These were cool!
DB Skullcrusher
30/15
35/12 x 3
Donkey Calf Raise
100/10
210/10 + 10 partials + 10-second stretch x 4
Tibia raises between sets
Out: 15 minutes elliptical
Good conversations with one of my friends there that has lived through the civil rights movement and been through difficult experiences. Good to hear his thoughts.
Legs
I didn’t sleep more than an hour or two last night, so I was dreading this. It went ok though.
In: 2 rounds of 250m row and world’s greatest stretch
Lying Leg Curl
30/20
50/15
80/4
110/4
140/4
160/10 + 110/10 + 10 partials
SSB Squats
65/10
155/6
215/10
255/10
I could have gone up much more already, but I’m staying within the plan and really focusing on constant tension and keeping my torso vertical/ squatting straight up and down. Much more quads I think.
Hack Squat
Feet relatively low and close, but not insanely so.
1pps/6
2pps/6
3pps/10 + 5 + 3
RDL
As slow an eccentric as I could stand.
45/6
135/10 x 2
Stalled a minute to see if someone would take the smith machine so I could have an excuse to do something else, but no such luck so
Smith Split Squat
Front foot elevated.
45/6
95/10 x 2
Legs were so shaky showering was weird.
This is kind of random, but I think stuff like this is cool: we picked our new floor plan and all that on Friday, but it wasn’t “official” until Saturday morning. Turns out our floor plan is called “The Normandy” and it went under contract on the 76th anniversary of D-Day.
Chest & Shoulders
I just was not into it today. I jumped right in with no warm-up, which I think (hope?) affected my early performance. I also did no cardio, but I’ll be going on a walk with my son and dogs between calls so that part is fine.
Incline DB Press
30/20
50/15
70/6
85/6
95/10
Incline Press
45/10
135/8
185/8
195/6
Stretch Push-ups
BW/16 x 3
Dips
BW/10 x 3
superset with:
Bent-Over Rear Delt Fly
20/20 x 3
Prone Y Raise
15/13
12/15 x 2
Landmine Shoulder Press
-/6
45/8 x 3
Ab Machine
80/12 x 4
This happens, don’t sweat it. The real magic happened anyway because you still got it done. Everything ok ??
Yes sir. All good. Thanks for checking. Just didn’t feel like moving my butt this morning - nothing bigger than that
I think it was you that suggested diet orange soda and vodka? Currently on my deload week, and id like to say thanks, and fuck you.
Good to hear. Just keep on keeping on mate.
@flappinit that was me! It’s trailer trash amazing, isn’t it??
@simo74 thanks man; that’s all we can do anyway. I’m completely good this time, but I appreciate you checking in.
My leg soreness is absolutely unreal. I’m pushing the gym off to lunch time. Sounds like I’m not going back to the office this year anyway, so maybe that will just be my new time? Let’s see how it goes. I don’t like going when my kids are awake and home, but on the flip side maybe I’d be more fun around bedtime if I sleep later.
Now this made me smile. Welcome to pain town.
You monster.
So yesterday turned into not working out at all, like a boss; then I slept around 10 hours last night. I feel like a human being today, so maybe I was just worn out.
Went and got all the final structural stuff locked in for our new house, and they went ahead and gave my wife and kids the code to the neighborhood pool so they can start making friends while we’re building. That was exciting.
Since I don’t have other social media, and nobody would care what I say if I did, I’ll do my bragging here. First, through a series of grapevine messages, I got texted a screenshot of someone’s LinkedIn post that showed I graduated grad school with honors (whoops - forgot to keep checking those emails) - that was pretty exciting! Then sales numbers from my last job (and the last quarter before the world went crazy here) came in and I was #2 in the country. No excuses for not being #1, but it’s pretty good to be that high in an area without a ton of commercial insurance. So this was a good week for my ego. Well, until I go to the gym anyway.
Back today!
Warm-up: 2 rounds of 250m row and world’s greatest stretch
Meadows Row
-/10
25/6
50/6
75/12
85/8
Pull-ups
Strict!
BW/10
BW/8
BW/8
DB Pullover
60/10 x 2
Block Pull
3 blocks
135/3
225/3
315/8 x 4
This was really snappy after the first set. Maybe I’m starting to find a groove again.
C/S Row
1p/6
2p/12
3p/6 + 2p/6
Standing Calf Raise
140/6 + 6-second flex 3x per set for 18 reps total
Did that twice, but then only made it to 12 on the third set
I absolutely don’t feel like doing cardio after these harder days, so that’s going to move to off days. Hopefully I’m being more active in general with the kids anyway since it’s warmer.
Arms today
Warm-up: 5 minutes bike
Drag Curl
30/10
60/6
70/15
70/15
70/12
DB Concentration Preacher Curl
20/10 x 3
DB Hammer Curl
30/8 x 3
Fat Grip Rope Pushdown
40/10
100/6
160/10 x 3
Grenade Ball Pushdown
120/10 x 3
Tricep Extension Machine
65/6
110/12 x 3
Seated Calf Raise
1pps/10 + 8 + 6 + 6
Hanging Leg Raise
BW/10 x 4
Cardio: 15 minutes elliptical
I’m experimenting with IF, but not yet @raoh1990’s full-on warrior diet. For the past few days I’ve waited until noon or 1 to eat, then I have a small apple and whey pre-workout, whatever protein and carbs (it’s been chicken and rice) I can fit into a 2 cup Tupperware, and then a relatively reasonable dinner. We’ll see how this goes over the next couple weeks.
Congratulations!
Thank you!
High Speed! Low drag.
Thanks!
Consistency is the key 
1 week of IF so far. I’m not loving it. We’ll see what the next week brings before I bail yet again. Maybe I’ve just already found my sustainable habits.
Kicking Sticks!
Warm-up: 250m row & world’s greatest stretch x 2
Lying Leg Curl
40/15
70/12
100/6
130/6
150/10
150/10
150/10 + 100/10 + 10 partials
SSB Squat
65/10
155/6
205/4
225/10
265/10
Still could do more, but this weight is definitely all muscle and no joint - good!
Hack Squat
-/6
1pps/6
2pps/4
3pps/10 + 5 + 3 + 2
RDL
Still really slow and pause at the bottom
135/10 x 2
Smith Split Squat
Front foot elevated, real slow and controlled
95/8 x 2
The leg days in this program are some of the worst!
Good work! That’s a legit leg session. Pushing the intensity this has to be a meadows program.
SSB Squats always try and throw me forward but for some reason I feel like I can do more on SSB than low bar. May not be reality but feels that way at least.
Nailed it!
Definitely not me (I probably squat with a higher position, but I mean straight bar) - I can use much more weight on a straight bar. You must have a ridiculously strong core/ quads or maybe I’m just all hips or something. I do like the SSB, though - it’s very joint-friendly.