Back… sorta
HS Row
I’ve been doing one arm at a time on these
1pps/8 x 2
1.25pps/8
2pps/6
2.25pps/6
2.35pps/12
3.1pps/8
Pull-ups
BW/10 x 3
Straight-arm Pulldown
48/6
96/10 x 2
Rack DL
135/3
225/3
315/8 x 2
Was supposed to do 4 sets, but felt like I was about to tweak something. In fact, I felt so crappy, I just called the workout here. I’ll take a walk later and get my brain back on
Did a cardiac stress test yesterday. Not a joke! I’ll count it as cardio for the day.
I’m just going to slowly improve cardio and strength for this next block and try not to worry about body part splits and the like.
In: 5 minutes bike
Squat
45/10
135/5
185/5
225/3
275/1
290/5
255/8
255/8
Beltless
OHP
45/8
95/5
115/8 x 3
GHR
BW/8 x 3
I can’t figure out the right combination of footplate close or far and pad high or low to put tension on my hamstrings
Low MAG Cable Row
100/10
87.5/12 x 2
DB Hammer Curl
20/20
20/15 x 2
Out: 10 minutes bike
Seems to be a trend around these here parts. I like it.
Just a block… not forever!
Some more stuff
In: 5 minutes incline treadmill
Deadlift (Sumo still for awhile)
135/3
225/3
315/1
340/4 x 3
Bench
45/8
135/8
185/5
225/1
245/3 - loaded the bar unevenly again!
190/10 x 2
Hip Abduction
2p/15 x 3
Weighted Pull-up
BW+45/5 x 3
Tricep Machine
110/12
125/10 x 2
Out: Incline treadmill x 10 minutes
In: 5 minutes bike
Squat
45/8
135/5
225/3
275/1
290/4 x 3
Dips
BW/8
BW+45/8 x 3
Hanging Leg Raise
BW/12
BW10 x 2
Cable Pullover
Did a neutral grip this time - it felt great
60/8
120/12 x 3
HS Preacher Curl
1p/15 x 2
1p/12
Face Pull
48/15 x 4
Out: 10 minutes bike
In: 5 minutes elliptical
Paused DL
3-second pause after breaking the floor
135/3
225/3
320/2 x 4
Paused Bench
3-second pause on chest
45/8
135/5
185/3
215/5 x 3
C/S Row
1p/5
2p/5
2.25p/10 x 3
Inverse Leg Curl
2p/6 x 3
My progression here is keeping my hips further extended!
Shrug Machine
80/20 x 3
Out: 10 minutes elliptical
@Chris_Colucci this is my starting pic. I vow to only get fatter between now and Jan 1, but I didn’t want this hanging over me as I have a tendency to bail
Mate to be brutally honest, your physique blows 95% of the folk in here out the water. Elite level man💪🏻
If that’s brutal, I look forward to flattery.
Thank you very much. I really appreciate it. If you look at my picture at the top of this from three years ago, it just kind of speaks to the value of doing the boring stuff over and over… which you’ve been showing us this year anyway
Looking awesome, makes me want to do meadows stuff for a long period, just can’t bring myself to do it.
You shave a strip just below your chest?
Not on purpose. I’ve had some doctor appointments lately that created an amusing canvas. I felt compelled to record it for posterity.
And thank you!
Mate you’ve hit peak dad bod.
Dad bod as in arnie dad in Commando.
Fine!
Just leaves the rest us to wallow in our misery 
Wallow in cookies!
I have been doing that!
Like @ChongLordUno said, your physique is excellent 
And the shaved chest strip was definitely worth photographing. How far from the 300-pound bench are you? I think that’s one of your Transformation goals…
Thank you sir!
The most recent heaviest I’ve done is 275/1 and 250/3. I have just always been a weak bencher so I’d like to do this. If I can do it weighing closer to 190, I’ll be pleased.
I will say: I’ve been doing most of my days more of a percentage-based route lately, and it’s teaching me to create more tension from the start and just smoke the rep. I think that will help when I go back to straining a little more
Relative to the rest of the world, I’d say you have a strong bench. Compared to some o the gorillas around here and in gyms I’ve lifted at, you’re right, that’s proportionally small. I’m on the same camp, but even worse. The strongest flat bench I’ve had was 235 for 5 x 5. I’ll be rooting for you.
I started to train with percentages a couple years ago and really liked it. Did you test your maxes on primary lifts, or do you already have a good sense of what they are!
I honestly don’t love doing the percentages, probably because I have to think. I’d rather just work up and go by feel. This has been a good run, though.
I didn’t strictly test anything. I did a week of hitting relatively easy rep maxes and just went with the calculator. I never really work close to a max, so I think that worked for me.
Did an upper body workout today. I’m allowed to lift more days now, so I’ll start getting more normal after the holidays. I’ll likely keep doing Meadows’ stuff, because I like it, but swap in bench for incline and maybe make up the difference by doing my dumbbell work on an incline.
Cardio is going to be mostly daily walks with my son right now. He likes them, so that’s the real benefit. As long as I keep doing them consistently and my blood pressure doesn’t go up, I won’t really make it a formal part of my gym day if I don’t have to - takes a lot of pressure off how long my sessions can be.
Bench
45/10
135/8
185/6
205/8 x 3
Incline DB
60/6
85/7
85/6 + 60/6
Flye Machine
80/10 x 3
DB Row
40/6
60/6
75/8 x 4
Getting really strict on these and sweeping back
Pull-ups
Wide
BW/8 x 2
BW/6 x 2
Seated DB OHP
35/6
50/10 x 3
DB Side Raise
20/10 x 3
Hammer Curl
25/10 x 2
HS Preacher Curl
1.1p/10 x 2
V-bar Pressdown
108/10
120/10
