1/11/13
BW- 222
*New low on this cut.
Treadmill 3.2 mph, 5%, 45 minutes
1/14/13
BW- 232
Treadmill 3.2 mph, 5%, 40 minutes
1/15/13
BW- 228
Treadmill 3.2 mph, 5%, 40 minutes
1/16/13
BW- ?
*I’ve taken a few days to rest between I’ve constantly been sore and fatigued.
*60 seconds rest between sets
Bench- 5x5x235
Pullups- 5x5xBW
Chest Press- 5x15x155
Row Machine- 5x15x180
Stretch Lats and Pecs
Nutrition this week:
Meal 1- 2 scoops whey isolate/casein blend, 1.5 Tbsp coconut butter
Meal 2- 2 scoops whey isolate/casein blend, 1.5 Tbsp coconut butter
Meal 3- 2 scoops whey isolate/casein blend, 1.5 Tbsp coconut butter
Meal 4- 18oz venison, 1 Tbsp EVOO, 1 Tbsp Coconut oil, 4 cups broccoli or normandy blend, 8oz sweet potato, 4 small squares Ghirardelli dark chocolate, 5 fish oil
This is 2605 kcal, 340 Protein, 95 Fat, 80 Net Carbs
1/21/13
BW- ?
Trying a new program based loosely on John Meadows training principles. Ryuubane actually wrote it.
Leg Curls- 3x20x180,60 seconds rest between sets
Deadlifts- 3x5x225, 120 seconds rest between sets
Modified GHR- 3x10x25, 90 seconds rest between sets
Calf Raises on Leg Press- 3x20x225, 30 seconds rest between sets
Nutrition this week:
Meal 1- 50g Hydrolyzed protein blend, 50g waxy maize, 10g BCAA, 5g Creatine, 6g D-Aspartic Acid, random pre-workout formula
Meal 2- 8oz venison, 8oz sweet potato, 1 Tbsp honey, 1 Tbsp EVOO
Meal 3- 2 scoops whey/casein blend, 2 Tbsp cream from Farmer’s Market
Meal 4- 4oz venison, 4 eggs, 1/2 Tbsp coconut oil, veggies
Meal 5- 4oz venison, 4 eggs, 1/2 Tbsp coconut oil, veggies
Meal 6- 2 scoops whey/casein blend, 2 Tbsp cream from Farmer’s Market
3000kcal, 360g Protein, 100g Fat, 120 Net Carbs
[quote]RyuuBane wrote:
Time to get super hero shredded![/quote]
I don’t want to be little girl shredded!
1/22/13
BW- 231
Chest Press- 3x20x165, 60 seconds rest
Bench- 3x5x225, 2 minutes rest
DB Incline- 3x10x80’s, 90 seconds rest
Plank- 30 seconds
Stretch Pecs
1/23/13
BW- 230
Unilateral Pulldowns- 3x20x#10, 60 seconds rest
Pullups- 3x5, 2 minutes rest
Row Machine- 3x10x180 w/ 1 second contraction
Calf Raises- 3x20x225
Stretch Lats and Calves
*I’m not sure yet if I really want to have carbs in my diet. I’m going to see how this week goes and then adjust for next week accordingly.
Forget carbs! Eat ANIMALS!
1/24/13
BW- 231
Abdominal Circumfernce- 40.5 (SWOOGE)
Leg Press- 3x20x225
Goblet Squats- 3x5x100
Split Squats- 3x10xBW
Plank- 1x30 seconds
*Starting John Meadows’ Mountain Dog Training. I’m not working with John but this is what I have pieced together myself.
1/25/13- Secondary Chest/Shoulder Day
Hex Press- 3x10x50’s
Pec Minor Dips- 3x10
DB Press and Twist+Band Stretch- 3x10x50’s
DB Partial Laterals- 4x30x35’s
Band Pull-aparts- 3x20xRed
Stretch Pecs and Shoulders
Calf Raises on Leg Press (focusing on bottom half of the movement)- 3x20x225
1/26/13- Upper and Mid Back Smash
Seated Low Rows- 3x10x150, 150x8 drop set to 120x8
Forced Stretch Lat Pulldowns- 4x8x120
Horizontal Shrugs- 4x10x130
Barbell High Rows- 4x12x80
Stretch Lats
1/27/12- Arms
Pushdowns- 4x12x50
DB Hammers- 4x12x25’s
Bench Dips- 4x12xBW
Scott Curls- 4x12x40
French Press- 3x15x40
Fat Grip BB Curl w/ 3 second negative- 3x8x45
Stretch Bis and Tris
1/28/13- Legs
*Today I begin a version of the Anabolic Diet working with Ryuubane for the specifics.
Leg Curls:
2x20x120, 180 (warm-up)
195x15
210x12
225x8
Drop-set: 210x10, 195x10, 180x10, 195x 25 partials
BB Stiff Leg Deadlifts- 95x10 (warm-up), 2x10x145
Leg Press w/ 3 sec Negative- 3x10x315
Smith Machine Squats- 3x10x145
Stretch Quads and Hams
1/29/13- Chest/Shoulders
DB Incline Press and Twist- 2x10x20’s,40’s (warm-up), 3x10x60’s
Bench- 6x8x135, 165, 185, 205, 225, 275
Machine Press and Band Stretch- 3x10x165
Partial Laterals- 4x35x30’s
Machine Laterals- 3x35x70
Stretch Pecs and Shoulders
Hanging Knee-ups- 3x25
1/30/13- Back
Meadows Rows 5x8x25, 50, 75, 100, 100
Stretchers 3x12x75, 120, 120
Heavy Partial Pulldowns- 2x8x180, 195
Chest Supported Rows- 3x10x200
DB Shrugs w/ 3 second hold- 3x12x50’s
Standing Calf Raises- 4x10x105+20 partials on last set
Standing dorsiflexion- BWx50, 35, 30, 25
Stretch Lats and Calves
Nutrition for the week:
Week 1- 288 Protein, 192 Fat, 30 carbs
Meal 1- 1.5 scoops whey/casein, 20g EVOO, 9g Coconut oil in coffee
Intra-Workout- 15g Hydrolyzed protein, 15g waxy maize, 5g creatine, 10g BCAA
Meal 2- 6oz deer, 20g EVOO, veggies
Meal 3- same as meal 1 w/o coconut oil
Meal 4- same as meal 2
Meal 5- 6 eggs, 1/2 oz cheese, 1/2 oz butter, veggies
Meal 6- same as meal 5, 7g fish oil
1/31/13
Secondary Leg Day
"This month I want to take you through the secondary leg workout I use with those folks who are doing my higher frequency routines. This workout is meant to compliment the primary leg workout. On the primary day, you kill it. Drop sets, partials, etc. make for a very intense session. On this day, you will be doing legs 3-4 days later. You will be training with different goals and a different style.
Before I have anybody introduce this second day, I make sure their periworkout nutrition is perfect and that extreme soreness is a thing of the past. Optimal recovery must be in place for this to work, but when it does; it makes for awesome leg gains."- John Meadows
Leg Curls- 6x10x200
Adductor (10’s)- 75, 120, 150, 165
Goblet Squats- 2x10x50,60, 4x6x70,80,90,100
Leg Extensions- 4x20x70
Rope Crunches- 3x15
2/1/13
Chest - 2nd Day
"One of the things I did this year that worked very well for my chest development, was to add a 2nd chest training day, but use safe movements to avoid overtaxing pec insertions, shoulder joint, etc.
The second day should include:
A machine movement where you can flex and stretch a great deal, plus enhance the sets with some partials
A pec minor dip
Over and back stretching with a rope or band.
Personally I do my standard chest workout with lots of dumbell presses, barbell inclines, and band work on Sundays. Then on Wednesdays I add in this extra work. Here is what it looks like. It looks easy, but it wonâ??t be if you do it right, and it will be SAFE and allow you to really focus and emphasize chest size."- John Meadows
*Overhead Band Stretch for 8 reps between all chest warmups and sets.
Chest Press- 60x8, 105x8, 6x8x165
Pec Minor Dips- 4x10xBW
Stretch Push-ups- 3x20 (some of these ended up being partials)
Lying Rear Delt Swings- 4x25x30’s
Band Pull-aparts- 3x20xBlack Band
Standing Calf Raises- 4x10x115+20 partials on last set.
Supersetted with:
Dorsiflexion- 50, 40, 30, 25
Stretch Pecs, Shoulders, and Calves
2/2/13
Secondary Back Day
Seated Low Rows- 4x10x120
Forced Stretch Pulldowns- 4x8x100
Horizontal Shrugs- 4x10x120
BB High Rows- 4x12x75
Ball Crunches- 3x20
Stretch Lats
2/3/13
Arms
Pushdowns- 4x10x50
Hammers- 4x10x25’s
Bench Dips- 4x12xBW
Reverse EZ Curls- 4x12x40
Overhead Tricep Extensions- 3x15x40
BB Curls- 3x15x40
Stretch Tris and Bis
2/4/13
Legs
Leg Curls:
2x20x120, 180 (warm-up)
210x15
225x12
240x8
Drop-set: 225x10, 210x10, 195x10, 210x 25 partials
BB Stiff Leg Deadlifts- 95x10, 145x10 (warm-up), 2x10x195
Leg Press w/ 3 sec Negative- 3x10x350
Smith Machine Squats- 3x10x145 + drop set to 95x10 on last set
Standing Calf Raises- 4x10x135+20 partials on last set.
Supersetted with:
Dorsiflexion- 50, 40, 30, 20
Stretch Quads, Hams, and Calves
Nutrition for the Week:
Meal 1- 20g shake whey/casein, 20g EVOO, 15g Coconut oil in coffee
Intra-Workout- 15g Hydrolyzed protein, 15g waxy maize, 5g creatine, 10g BCAA
Meal 2- Same as meal 1 w/o coconut oil
Meal 3- 16oz deer, 20g EVOO, container wholly salsa and guacamole, veggies
Meal 4- 12 eggs, 1 oz butter, veggies, 7g fish oil
*My days got thrown out of order from actually taking a rest day. I skipped the light back day.
2/5/13
Rest
2/6/13- Heavy Chest/Shoulders
DB Incline Press and Twist- (2x10x20’s, 40’s), 3x10x65’s
Bench (8’s)- 145, 175, 195, 215, 235, 285
Machine Press and Band Stretch- 3x10x180
DB Lateral Swings- 4x35x35’s
Machine Lateral Raises- 3x35x70
Standing Calf Raises- 4x10x135+20 partials on last set
Dorsiflexion- 50, 40, 30, 20
Stretch Pecs, Delts, Calves
2/7/13- Light Legs
BW- 232
Leg Curls- 6x10x200
Adductor- 4x10x150
Goblet Squats (25x10, 50x10) 4x6x100
Leg Extensions- 4x20x75
Rope Crunches- 3x15x#13
Stretch Quads and Hamstrings
2/8/13- Light Chest/Shoulders
BW- 233
DB Hex Press (2x10x20’s, 40’s) 3x10x65’s
Pec Minor Dips- 3x10
Cable Fly (1 second contraction)
Lying Rear Delt Swings- 4x25x30’s
Band Pull-aparts- 4x20
Standing Calves- 4x10x135
Dorsiflexion- 50, 40, 30, 20
Stretch Pecs, Delts, Calves
2/9/13- Heavy Back
Back Attack
This is one of my recent back workouts that I really enjoyed and incorporated into some of my programs. You start off with some good basic lat pounding and them move to a cool superset to thicken your spinal erectors and widen your lats with higher volume but lower reps. You then finish with additional spinal erector and trap work done with low volume but very high reps. It’s a killer.
Meadows Rows - 2-3 warm up sets and Then I want 4 sets of 8 reps. The attached video shows you another way you can do these if you do not have a T Bar apparatus. These are great. Be sure to use 25 lb plates if you have one of these, so you can get a maximal stretch at the bottom. 4 total working sets.
T Bar rows (old school) â?? I want you to do 4 sets of 10-6. Again, if you donâ??t have a T Bar, you can use this as a perfect substitute (or even if you do have a T Bar!). Start with a hard 10 reps. On your next set go up in weight and do a hard 8 reps. Then on your last 2 sets go up and hit 6 reps each set. The key to these is notice how I am rest/pausing at the bottom, and then driving the 45 lb plate into my chest and holding and flexing my lats at the top for 1 second. This is intense and will crush your lats. 4 total working sets.
Rack deads â?? These are just traditional rack pulls. I am pulling from just below knees, almost mid shin. Keep reps low on these. Do sets of 5.
Supersetted with
Chins â?? After the rack deads, I want you to do 6 chins. Keep your sternum lifted. Do not hunch or round shoulders. If you canâ??t get all the way like this, just come up half way.
Do 8 sets total. This will be 40 reps on rack pulls and 48 chins. 8 total work sets.
Dumbell shrugsâ?? Just a simple dumbell shrug except I want you to do a 3 second flex at the top. I also want you to do 20 reps like this. Your traps will be in pain. Just do 1 set. 1 total work set.
Banded hypersâ?? Just crank out as many as you can do holding the band, and then drop it and keep going to total failure. 1 total work set.
Your back should be thoroughly trashed from top to bottom now. Enjoy!
John Meadows
Meadows Rows (2x8x25,50) 4x8x80
T-Bar Rows (1 sec contraction) 95x10, 105x8, 115x6, 135x6
Rack Deads (8x5x225) supersetted with Pullups (8x6, mostly partials)
Barbell Shrugs (3 second hold)
Back Extensions- 15 with mini band, drop the band and do 10 more
2/10/13
Pushdowns- 4x12x50
DB Hammers-4x12x25’s with 1 second contraction
Reverse Pushdowns- 4x15x35
Reverse Curls- 4x15x45
BB Tricep Extensions- 3x20x45
BB Curls- 3x20x45
Ball Crunches- 3x20
2/11/13- Heavy Legs
BW- 235, Abdominal Circumference- 40.5
Leg Curls:
2x20x120, 180 (warm-up)
225x15
240x12
255x8
Drop-set: 240x10, 225x10, 210x10, 225x 25 partials
BB Stiff Leg Deadlifts- (135x10, 185x10 warm-up), 2x10x225
Leg Press w/ 3 sec Negative- 3x10xStack
Smith Machine Squats- 3x10x155, last set drop to 95x10
Standing Calf Raises- 4x10 squeezed reps +10 partials with 105lbs
supersetted with:
Dorsiflexion off box- 4x10xBW
Stretch Quads, Hams, Calves
2/12/13- Light Chest/Shoulders
DB Hex Press- (2x10x20’s,50’s warm-up), 3x10x70’s
Pec Minor Dips- 3x12xBW plus overhead band stretching
High Cable Fly- 3x20x#5
supersetted with:
Lying Rear Delt Swings- 3x35x30’s
Band Pullaparts- 3x20
supersetted with:
Hanging Knee-ups- 3x25
Stretch Pecs and Delts
2/13/13- Light Back
BW- 232
One Arm Kneeling Pulldowns- (2x10x#6, #9 warm-up) 3x10x#12
Chest Supported Row (1 sec contraction)- 3x10x210, 180, 150
Horizontal Shrugs (1 sec contraction)- 3x10x180, 195, 195
Smith Machine High Rows- 3x12x85
Standing Calf Raises- 4x10 squeezed reps +10 partials with 105lbs
supersetted with:
Dorsiflexion off box- 4x10xBW
Stretch Lats and Calves
Nutrition for the Week:
Nutrition for the week(reintroducing carbs to support 7x per week Meadows training):
285 Protein, 150 Net Carbs, 90 Fat
Meal 1- 1.25 scoops whey/casein, 1/2 cup GF oats, 1 Tbsp PB
Intra-Workout- 15g Hydrolyzed protein, 60g waxy maize, 5g creatine, 30g BCAA
Meal 2- 6oz chicken breast, 8oz sweet potato, 1 Tbsp Honey
Meal 3- 7oz deer, 10g EVOO, veggies
Meal 4- same as meal 3
Meal 5- 4 eggs, 2.5g Coconut Oil, veggies
Meal 6- same as meal 5, 7g fish oil
Time to get hyooge-and-jacked MAN!
2/16/13
BW- 232
Meadows Rows (2x8x25, 50 warmup) 3x8x95
One-Arm BB Rows- 3x10x80, 60, 50
Close Grip Pulldowns (1sec contraction)- 3x10x90
Heavy Partial Pulldowns- 3x12x140*
BB Shrugs (1sec hold) 225x30
Stretch Lats
*My pulley system at home is weird. With 140lbs on there it was pulling me up significantly. I need to get some piston oil for it.
2/17/13
Rope Pushdowns- 4x10x45
DB Hammers- 4x10x35’s
Overhead Rope Extensions- 45x15, 15, 12, 12
EZ Reverse Curls- 50x15, 15, 12, 12
EZ Tri Ext- 50x20, 20, 20+20 close grip bench on last set
EZ Curls- 50x20, 15, 15
*Forgot to work abs.
*I’m starting a 6 week long Phase 2 of John Meadows’ training. I’ll be staying at the lower end of his range of volume since my frequency is higher. This is what he says about Phase 2 in his T-Nation articles:
"Phase 2 â?? Weeks 4 through 9, use a high volume approach. Now we start to build in volume each week. Your body will be adjusting to the intensity you threw at it in Phase 1, so we’ll keep it off balance by slowly adding more volume over the course of the next 3 weeks.
Sets will typically go to 16-20, with more high intensity sets added each week. You’re going to grind it out hard for 6 weeks during this phase."
2/18/13- Heavy Legs (16 work sets)
Leg Curls (2x20x120,180 warm-up)
225x14
240x12
255x10
195x35!
Smith Machine Squats (2x8x95,135 warm-up)- 4x8x185
Leg Press- 4x25x300
Stiff-leg Deadlifts- 4x12x135
For calves I did this (I only did 1 sets and supersetted with dorsiflexion):
“Standing calve raises â?? Do 10 reps, hold an flex at top for 10 seconds and repeat 2 more times for 1 set. This means you will do a total of 30 reps and have 30 seconds of static holds at top.”- John Meadows
Nutrition this Week: I lost 3lbs last week so I’m not really changing the macros, just eating different foods to switch it up.
285 Protein, 150 Net Carbs, 90 Fat
Meal 1- 1.25 scoops whey/casein, 1/2 cup GF oats, 1 Tbsp PB
Intra-Workout- 15g Hydrolyzed protein, 60g waxy maize, 5g creatine, 20g BCAA
Meal 2- 6oz pork loin, 8oz sweet potato, 1 Tbsp Honey
Meal 3- 8oz pulled pork, veggies
Meal 4- 10oz ground turkey or chicken breast, veggies
Meal 5- 2.5 scoops whey isolate, 7g fish oil
