2/19/13- Light Chest/Shoulders (9/6 sets)
BW- 237, Abdominal Circumference- 40.75
*I had a pretty epic junk feast all day Saturday and I regret it but at least I’m fueled up for a couple of weeks!
DB Hex Press (2x10x25’s, 50’s, warmup)- 3x10x70’s
Pec Minor Dips + Band Stretch- 3x12
High Cable Fly- 3x20x#5
supersetted with:
Lying Rear Delt Swings- 3x35x35’s
Band Pullaparts- 3x25xBlack Band
supersetted with:
Hanging Knee-ups- 3x25
Stretch Pecs and Delts
2/20/13- Light Back (12 sets)
BW- 236
One Arm Pulldowns (2x10x#4, #8 warmup) 3x10x#12
Row Machine w/ 1 sec hold- 3x12x165
DB Shrugs w/ 1 sec hold- 3x12x80’s
supersetted with:
Calf Raises- (10 reps with 1 sec hold + 10 sec hold, 3 times) 2 sets with just bodyweight
supersetted with:
Dorsiflexion- 50, 50
Stretch Lats and Calves
2/21/13- Light Legs (12 sets)
Bw- 234
Leg Curls- 3x10x210
supersetted with:
Adductor- 3x10x150
Goblet Squats- 3x10x53
Leg Extensions- 3x20x85
supersetted with:
Rope Crunches- 3x20x#12
Stretch Calves, Quads, Hams, Glutes
I started back lifting today. I’m just going to do my secondary days for legs, chest, then back for this week. Next week I expect to pick back up full throttle.
Leg Curls- 5x10x180
supersetted with:
Adductor- 5x10x120
Goblet Squats- 4x6x100
Leg Extensions- 4x20
supersetted with:
Partial Calf Raises on leg press- 4x20x225
Stretch Calves, Hams, Quads, and Glutes
I started back lifting today. I’m just going to do my secondary days for legs, chest, then back for this week. Next week I expect to pick back up full throttle.
Leg Curls- 5x10x180
supersetted with:
Adductor- 5x10x120
Goblet Squats- 4x6x100
Leg Extensions- 4x20
supersetted with:
Partial Calf Raises on leg press- 4x20x225
Stretch Calves, Hams, Quads, and Glutes
*I have stuck with my no stimulants rule. I’m not counting trace caffeine from tea or chocolate because that’s nothing compared to 4 HOT-ROX Extreme or 6 red bulls or 4-5 cups of coffee.
3/2/13- Light Chest/Shoulders/Tris
Pushups- 3x15
KB Flat Bench- 3x15x35’s
Circuit:
Band Fly- 3x20xBlue
Partial Laterals- 3x35x25’s
Rope Pushdowns- 3x20x30
Band Pullaparts- 3x20xMicro Mini
*We had our first baby shower Friday and brought all the leftover food home. My diet Friday and Saturday consisted mostly of protein shakes, honey baked ham, spinach dip and gluten free crackers, and gluten free chocolate cake!
3/4/13- Light Legs
BW- 241
Leg Curls- 5x10x185
supersetted with:
Adductor- 5x10x125
Leg Press- 4x15xStack
Leg Extensions- 4x20x80
supersetted with:
Partial Calf Raises on Leg Press- 4x20x240
3/6/13- Light Back
BW- 234
One Arm Pulldowns- 3x8x#14
Chest Supported Rows- 3x10x165
Wide Grip Pulldowns- 3x12x165
Back Extensions- 3x15
supersetted with:
Partial Calf Raises on Leg Press- 3x20x240
Nutrition this Week: (I haven’t had a week since starting Meadows training that I haven’t cheated on my diet…So far so good this week though!)
Meal 1- 1.25 scoops whey/casein, 1/2 cup GF oats, 1/2 Tbsp Roasted Walnut Oil
Intra-Workout- 15g Hydrolyzed protein, 45g waxy maize, 5g creatine, 30g BCAA
Meal 2- 8oz venision, 12oz sweet potato, 1 Tbsp Honey
Meal 3- 14oz Muscle Milk Light (yeah I’m being lazy this week)
Meal 4- same as meal 3
Meal 5- 6 eggs, 1 Tbsp Red Palm or Coconut Oil, veggies
Meal 6- 8oz venison, 1 Tbsp EVOO, veggies, 7g fish oil
Dessert- 1 Tbsp Natural Peanut Butter (This calms my craving for sweets that I get at night)
3/12/13- Light Back
BW- 237
One-Arm Pulldowns- 3x8x#13
Row Machine (1 second hold)- 3x10x165
Partial Pulldowns- 3x12x180
DB Shrugs- 3x15x100’s
Calf Raises on Leg Press- 3x10+20 partials X 240
3/13/13- Heavy Chest
BW- 237
DB Incline- 4x10x70’s, 80’s, 90’s, 100’s
BB Bench- 4x6x225
Chest Press- 4x12x165
Lying Rear Delt Swings- 3x35x35’s
Lateral Raise Machine- 3x20x70
Hanging Knee-ups- 3x20
3/14/13- Heavy Legs
BW- 237
Leg Curls- 225x15, 240x12, 255x8, Drop Set (240x10, 225x10, 210x10, 225x25 partials)
Smith Machine Squats- 4x8x135, 185, 225, *Stopped
*I started a set with 275 and as I was lowering the weight my hamstring cramped up. I shut donw the set and was going to warm-up on the leg press and the same thing happened. I’m pretty sure I strained the hamstring on leg curls. I did 3 sets of calves and called it a day.
Calf Raises on Leg Press- 3x10+20 partials x 255
3/15/13- Light Chest
BW- 235
Smith Incline- 4x10x135
Pec Minor Dips + Band Stretch- 4x12
Cable Fly- 4x20x#4
Side Laterals- 4x25x35’s
Band Pull-aparts- 3x20
Rope Crunches- 3x20x#14
3/16/13- Light Back (Again)
BW- 235
*This was one of those days where I was lucky to even get the workout in so I just took it easy.
Seated Low Rows- 4x10x90
Close-Grip Pulldowns- 4x10x90
Pullovers- 4x12x35
Donkey Calf Raises- BWx40, 30
3/18/13- Heavy Legs
BW- 235
Smith Machine Squats- (8’s) 135, 185, 225, 275, 225
Deadlifts- 4x8x225
Leg Press- 3x25x315
Leg Curls- 3x15x195
Calf Raises on Leg Press- 3x10+20 partials x 270
Stretch lower body
3/19/13- Supposed to be Heavy Chest…
*We got hit really bad by hail on the 18th. Both of our cars are probably totaled and we have some roof damage. We had tennis ball sized hail and I’ve never seen anything like it in my life. Since we have a garage gym, our cars were in the driveway and were destroyed. So…yeah…no training today.
3/20/13- Heavy Back
BW- 234
*Back at it today. I needed some heavy training and heavy metal (Demon Hunter) for therapy.
One-Arm BB Rows- 4x8x25, 50, 75, 100
T-Bar Rows- 4x10x150
Partial Pulldowns- 4x10x180
DB Shrugs- 2x20x100’s
Calf Raises on Leg Press- 2x10+40 partials x 270
Dorsiflexion- BWx50, 50
3/21/13- Light Legs
BW- 234
Leg Curls- 4x10x210
Adduction- 4x10x150
Walking Lunges- 4x10
Leg Extensions- 3x20x90
Situps- 3x15
*This is my 12th straight day of low carb. Coincidentally, the gym where my wife works is throwing us a baby shower today. I know that they got us a GF chocolate cake and there will be Rotel dip with tortilla chips. This should be a pretty good carb-up because who knows what else they’ll have…
This is the slowest weight loss I’ve ever had on low carb. I’m it’s a good thing in that I’m losing fat and not just bloat. I guess we’ll see!
3/22/13
*Took a rest day between I think I was awake more than I was asleep last night.
3/23/13- Heavy Chest/Shoulders + Make up Light Back and Abs
BW- 236
Bench- (6’s) 135, 185, 225, 275, 315x10!
*I haven’t really benched in probably 6 months, definitely nothing heavy, and I am one rep away from my all-time best! I’ve gotten 315x11 before but I think I was 30lbs heavier and doing primarily powerlifting.
BB Incline- (135x15) 185x8, 8, 6, 6
Chest Press Machine- 4x12x150, 130, 130, 150
supersetted with:
Row Machine- 4x12x150, 130, 130, 150
*The next 4 exercises were performed non-stop in a circuit:
Pulldowns- 3x12x135
Lateral Raise Machine- 3x35x70
Knee Raises- 3x15xBW
Seated Calf Raises- 3x15x45
3/24/13- Arm Day
BW- 236
DB Hammers- 5x15x25’s
Mini Band Pushdowns- 25, 25, 20, 20, 20
EZ Curls- 5x15x50
Overhead Tricep Extensions- 5x15x50
*The only cardio I’ve done is I will walk the dogs for 20 minutes if it is nice outside.
*Nutrition this week will look basically the same as last week. The calories are the same but I lowered fat slightly and increased protein slightly.
3/25/13- Heavy Legs
BW- 235
Smith Machine Squats- (5’s) 45, 135, 185, 225, 275, 315
Deadlifts- 4x6x275
*The following 3 exercises were performed in a circuit:
Leg Press- 3x25x315
Calf Raises on Leg press- 3x10+20 partials x 285
Leg Curls- 3x15x180
3/26/13- Heavy Chest
*I was still sore from Saturday so I didn’t push this workout as hard as possible.
Bench- (5’s) 45, 135, 185, 225, 275
DB Incline- 4x10x80’s
Chest Press+Band Stretch- 4x12x180
DB Lateral Swings- 3x35x35’s, 50’s, 50’s
Machine Laterals- 3x35x90
Planks- 3x20 seconds
3/27/13- Heavy Back
BW- 235
One Arm Kneeling Pulldowns- 4x8x#12,#14,#16,#16
One Arm BB Row- 3x8x75, 75x18 (challenge set)
Row Machine- 4x12x180
Meadows Downs (Heavy Partial Pulldowns)- 4x12x180
3/28/13- Light Legs
BW- 233 *New low weight on this diet.
Leg Curls- 5x10x180
Adduction- 5x10x150
Lunges- 5x10xBW
Leg Extensions- 5x15x90
Plank- 3x20seconds
3/29/13- Light Chest
BW- 234
AM Session:
Smith Incline- 5x8x135
Pec Minor Dips Band Stretch- 5x10xBW
DB Hex Press- 5x12x60’s
Cable Fly- 5x15x#4
PM Session:
Rope Pushdowns- 5x15x#10
Calf Raises on Box- 5x20xBW
Incline DB Tri Ext- 5x15x20’s
Dorsiflexion- 5x20xBW
3/30/13- Light Back/Carb Day
BW- 233
*Hooked a mini band up to my plate loaded cable machine. It adds a lot of resistance at the contraction.
One Arm Pulldowns- 5x8x25
Seated Low Rows- 5x10x70
Close-Grip Pulldowns- 5x12x70
Pullovers- 5x15x35
3/31/13- Biceps and Abs/Half Carb Day
BW- 237
*This was supposed to be my PM session the the 30th but it didn’t happen.
DB Hammers- 5x15x25’s
EZ Curls- 5x15x50
Flat Leg Raises- 5x15
4/1/13- Chest, Tris, Calves
BW- 237
*Switching to more pure volume training as the calories go down. I won’t be doing as much training to failure, crazy drop sets, partials, ect. I’m also going to a six days per week, twice per day split.
AM Session:
Bench- 5x8x225
DB Incline- 5x10x50’s (way too light)
DB Flat- 5x12x70’s
Chest Press+Band Stretch(8’s)- 5x15x165
PM Session:
Rope Pushdowns- 5x15x#10
Reverse Pushdowns- 5x15x#10-#12 (too light)
Calves on Leg Press- 5x15x300
4/3/13
BW- 235
AM Session:
One Arm Kneeling Pulldowns- 5x8x#12
Row Machine- 5x10x180
WG Partial Pulldowns- 5x12x165
Rope CSR- 5x15x#16
PM Session:
DB Hammers- 5x15x25’s
Preacher Curl Machine- 5x15x45
4/4/13
BW- 234
AM Session:
Smith Incline- 5x8x165
Pec Minor Dips+Band- 5x10xBW
DB Hex Press- 5x12x65’s
Cable Fly- 5x15x#5
PM Session:
Rope Pushdowns- 5x15x#10
DB Side Raises- 5x15x15’s
Overhead Tri Ext- 5x15x45
Side Delt Machine- 5x25x90
4/5/13
BW- 232
AM Session:
Leg Curls- 5x8x185
Adductor- 5x10x150
Lunges- 5x12xBW
Leg Ext- 5x15x100
PM Session:
Calf Raises on Leg Press- 5x15x315
Situps- 5x10
Donkey Calf Raises- 5x20xBW
High Cable Side Bends- 5x10x#8
4/6/13 through 4/9/13- Skipped my sessions on the 6th and 8th due to lack of sleep, dehydration, and stress.
