leg curls
Warm up 20x3
Work 20x3 well great way to start
Squats
275x8
add 1 chain x8
315 + 1 chain x7 still having pain and what not so these are meh
Leg ext
3x10 with some partials and holds
Squat press
6pps x10
7pps x10 drop 6pps x8 drop 4 pps x12
DB sld
100x15x3
Death. Was pouring sweat even though it doesnt look like much on paper and the weights are tiny. Still worked the fuck out of my legs. I might have to modify these to remove squats until my legs start feeling ok. They are just ruined. I wrapped just above my knee today and that helped some so maybe i will keep doing that and see if that helps.
HS incline with monster mini band
warmups to 2pps
2+25x8
2+40x8
2+50x7 drop 2+25x7 drop 1+25x7+partials
Smith low incline
155 ( yes i know thats not the true weight) x20
195x15 iso hold
225x10 iso hold
245x4 iso hold Death
Fly machine
10 drop 5 held reps
10 +8 bottom partials
Lateral
20, 10 drop 10, 10 drop 10
Rear delt
20 drop 10, 20 drop 10, 20 drop 10 + partials
Cage press
3x5
Then did some HIIT and was shot. Nice way to start the day. Decent workout. Chest was beyond smoked. Again looks benign on paper until i got part way through and realized i wasnt going to be able to move my arm without my chest contracting. Gotta start packing up. Leave at noon tomorrow travel to madison for tests thus and fri
Reward for test completion. Went to a cool gym in madison
Leg ext/leg curl. Plate loaded
3x20/20
Saftey squat. Well that is diff lol
225x6, 275x6x2, 315x4
Leg press
30, 20, 15 reverse banded. 20, 20
Vquat front squat / prowler walk
4x12/40yds
Prowler sprit
2x40
Kb swing
80x15x3
Done. Dripping pouring sweat. Hip and knee didn’t hurt too bad. I was almost overwhelmed with the options. All the strong man stuff specialty bars. Diff machines a strip of turf. Kbs that are actually heavy. Heavy med balls. Damn won’t be using this again for a while. Oh well. Fun day. One more test. Practical tomorrow. Test today was 110 questions in vignette form we had 2:45 to do It and i walked out after 1hr
Workout was in a different gym and in the am before my practical. All done now commence 2 week break from that learning shit. I am very excited even with nothing but relaxing on the agenda no travel.
DB row
Warmup x10x3
Work 100x10, 10, 10 stretch and 1s peak. 20 regular reps last set
Stretch Pulldown
4x12
Rack pull at knee
405x5 455x5 495x5 545x2
Done with a long flex slow neg. find my low back is nasty weak
Straight arm Pulldown
3x15
Shrug
3x15
Farmers walk
30s x3
Bi
4x12-15
That’s all it was today. Good workout and had a nice sweet potato protein pancake after. Obv other food too but was happy with the pancake especially for messing around making it with no recipe. Got the go ahead from JM to do 2 a days for a while on break since I will be bored. So will be getting some of those on here and there. Waiting to see if he has a way he wants me to do them or to wing it myself either way works.
Did some walking and what not too. Some abs in there. Didn’t write in the intensity techniques not that there was a lot but the workout speed was the intensity. Just keep moving and going through the pump was great
Front v squat
1pps x10
2pps x12
3pps x12
3+25x10, 10
3pps x10
Sld
135x20 slow and paused just for stretch
That’s it for the strength portion this morning. The squats were ok the rack at my gfs gym is just stupid for me. The top pin means I need to go up on my toes to unrack and rack and the next pin down means I am doing worse than a quarter squat to rack and unrack and either way is very awkward for set up purposes then. TFL felt ok paused some reps at the bottom when I wanted to. And as soon as I couldn’t hit 8 with more than 1s pause for rest I stopped. The front squat in the v squat could be my favorite leg movement. It’s awesome. Easy on the low back. Loads the quads. No worries about upper back fatigue. Going to a diff gym for some pump work this afternoon
I’m starting to do more ‘pump’ workouts and stuff, so I’l be stealing ideas from you, who is working with Meadows…
Basically I’m Jaco…
But seriously a lot of good inspiration here for bodypart annihilation. I know you’ve been trying to bring up some lagging arms in the bast, but seems JM just has you tacking them on in the end of workouts most the time. Did he give you a dedicated arm day that you do weekly? The one you did yesterday doesn’t seem to have come upon often haha
[quote]Spidey22 wrote:
I’m starting to do more ‘pump’ workouts and stuff, so I’l be stealing ideas from you, who is working with Meadows…
Basically I’m Jaco…
But seriously a lot of good inspiration here for bodypart annihilation. I know you’ve been trying to bring up some lagging arms in the bast, but seems JM just has you tacking them on in the end of workouts most the time. Did he give you a dedicated arm day that you do weekly? The one you did yesterday doesn’t seem to have come upon often haha[/quote]
Lol just be smarter than him
As written it’s a 4 day split like he has in the article here. Legs, chest/shoulde back and arms. Then optional days which since I like training to much I do anyways without question. The heavy days are the non optional and pump days are optional. As written arms are hit on optional days but when I have time I like to throw in Tri and bi on pressing and back heavy days as well. He did not tell me to do that so it’s my own thing.
Giant sets are now by far by favorite for the annihilation part. They are just fantastic. Other intensity techniques are also fun. The smart ways he puts together all the parts is where having it written out rather than me just doing his stuff, is where things get good
Lots of time under tension and my god legs were pumped and walking like an idiot. Knee and TFL were sore as shit after squats this morning so cut the middle superset short. Ask away for more questions. Appreciate the reading.
Done until tonight. Workout was good. Just focused on moving weight but still no lockouts controlled making my chest push the weight and not going solely for weight still good pump will be back this afternoon for pump type circuits. I don’t believe in heavy shit for delts so still didn’t do true heavy pressing. Laterals were “heavy” lol at 35lbs but no swinging or anything. More pump for those tonight as well and tris.
Front v squat
1pps x10
2pps x12
3pps x12
3+25x10, 10
3pps x10
Sld
135x20 slow and paused just for stretch
That’s it for the strength portion this morning. The squats were ok the rack at my gfs gym is just stupid for me. The top pin means I need to go up on my toes to unrack and rack and the next pin down means I am doing worse than a quarter squat to rack and unrack and either way is very awkward for set up purposes then. TFL felt ok paused some reps at the bottom when I wanted to. And as soon as I couldn’t hit 8 with more than 1s pause for rest I stopped. The front squat in the v squat could be my favorite leg movement. It’s awesome. Easy on the low back. Loads the quads. No worries about upper back fatigue. Going to a diff gym for some pump work this afternoon[/quote]
I like when you do stuff like squats, or incline bench, so I can say “ooh Ryan is strong.” Most of the stuff you do I have no idea if it’s good or not. I know that’s not the goal but this is just more interesting for me to follow, heh.
Lol thanks man. Certainly not strong. Not near many on here or in the couple of groups I know. Strong for the little mini gyms I train at but that doesn’t count. The funny thing is I haven’t had really massive increases in strength over the last couple years but have changed in size and leaness much further than one might think considering my gym strength progress. I care about strength just not as much as I do as size
[quote]ryanbCXG wrote:
Lol thanks man. Certainly not strong. Not near many on here or in the couple of groups I know. Strong for the little mini gyms I train at but that doesn’t count. The funny thing is I haven’t had really massive increases in strength over the last couple years but have changed in size and leaness much further than one might think considering my gym strength progress. I care about strength just not as much as I do as size :)[/quote]
Sounds about right, I was in the same boat for a very long time, but the last little while have been transitioning to caring more and more about strength.
[quote]ryanbCXG wrote:
Lol thanks man. Certainly not strong. Not near many on here or in the couple of groups I know. Strong for the little mini gyms I train at but that doesn’t count. The funny thing is I haven’t had really massive increases in strength over the last couple years but have changed in size and leaness much further than one might think considering my gym strength progress. I care about strength just not as much as I do as size :)[/quote]
Sounds about right, I was in the same boat for a very long time, but the last little while have been transitioning to caring more and more about strength.[/quote]
Well it shows. Your strength is quite awesome.
PM session
Low to high cross over
4x12-14
Banded fly press/incline machine press
3x15/10
Cable fly
4x12-15 with band over and backs after for stretching last two sets had partials and a press drop set
Lateral partial
60x45 drop 40x33 drop 25x22
Lateral machine
3x15
Rear delt machine fly
30 drop 20
30 drop 20 drop 15
Machine dip 5s neg
12 drop 12
10 drop 10 drop 10
Couple medium paced intervals and was done for the afternoon. Good session lots of pump. I’d record more weights but doesn’t mean much with such variation in machines. Also the speed if this workout I was done in 45 with weights including all warmups. Was moving fast and did some biceps as well for pump during rest.
Did 20min of elyptical with that and the was workout today. Not fancy but worked well. Hit back top to bottom. Low back was feeling bad which hindered the dead lifts and rows so had to combine them with other exercises to get more out of less weight. Got a 50lb weight vest for Xmas which will be fun. Wore it around that night after opening it. We made homemade lasagna all from scratch, garlic knots from scratch, blueberry cheesecake with macros of 17p 7c 2f per slice 16 slices per cake. Not bad and so delicious.
Xmas day workout. Gf puts up with my crazy and gets up at 550 to go in
Leg ext leg curl superset
4x20/15
Last two sets added in walking lunges for 30yds used 25s then 55s and died after
Squat press/box squat 1nch below parallel (this depth sucks but hole. All glutes and hams for my stupid long legs)
3x15/6
Bulgarian split squat/squat press(frog stance)
3x20/12
Sld 5s neg
2x12
Couple sets of bis. Couple sets DB snatches worked to 80x5 for a couple sets. Workout was fun. Always great to have someone come in and workout and such a day where most people don’t like to leave the couch. On her tricep push downs she was even on her last rep or two increasing the neg to make it hard and holding the stretch. Just makes me smile and yes stupid to brag about but couldn’t help it. Off for a diet wrecking food.
Post Xmas binge workout. Gf and I were in at 5am god damn her CNA class for restarting right after Xmas
Am session
Chest shoulder
Very low incline press from pins 1/2 from chest
135x10 185x8 205x5 225x5 245x4, 4
Hs incline plus mini band
5x12-15
Cable twist press
2x12
Leaning lateral
3x10
Upright row
2x20
Rear delt face pull 3s hold
4x15
Pressdown Tri set
2x15/12/12
Done for the am did a little walking and elyptical. Nice and watery and blurry today. Damage done. Look nice and big though lol. No regrets. Food was great cooking was fun
Couple sets of abs worked in as well. I enjoy two a days. They are fun. No idea if it’s effective JM wants me to do 10days worth so I will update him on Sunday and see if wants me to continue or not
