Tag Archive: meadows


Cut Day 30

Trainer still on vacation, so I get to do another arms day. Another Meadows routine, with some mods. Did it at the office gym in the AM.

warmup: rope pushdowns with 1 second flex at the bottom/spread: 3.5 plates for 20 reps and 7.5 plates for 10 reps

Giant Set: Rope Pushdowns + Pronated DB Kickbacks + Dips (2 min rest b/w giant sets, spread rope pushdowns at the bottom and flex for 1 second)

9.5 plates x 15 / 25 lb DB x 6 per side / 13 dips
9.5 plates x 15 / 25 lb DB x 6 per side / 15 dips
9.5 plates x 15 / 25 lb DB x 6 per side / 15 dips

notes: After running through the giant set even once, my triceps felt really warm! By the end they felt pumped like crazy. In between sets it felt really good to stretch them out and flex them. Dips were mostly held back by how my shoulder was feeling – I wish I had a dip/pressdown type machine.

Incline DB Skullcrushers (60 sec rest, keep sleeves on continously)

20s x 10
25s x 10
30s x 10
30s x 10
30s x 10

notes: The sleeves helped me keep my elbows in, and because the rest was so short anyways, I kept them on, which kept the blood trapped in there – after a few sets my forearms and hands were nice and flushed! Made it a bit harder, but it wasn’t painful, I didn’t wrap them too tight.

EZ Bar Curls (60s rest)

25 lb bar x 20
45 x 15
70 x 10
70 x 10
70 x 8, REST 20, 4 slow reps, REST 10, 2 slow reps

notes: These felt a lot easier without the fat gripz, and my arms were already pumped. Last set was an “842 set”, and on the 4 and 2 sets I kept them slow and controlled.

Smith Machine Drag Curls (60s rest)

50 + bar x 10
70 + bar x 10
70 + bar x 8, REST 20, 4 slow reps with iso holds, REST 10, 2 slow reps with iso holds

notes: I was supposed to do preacher curls, but A. this gym doesn’t have a preacher bench. I would have just used dumbbells off of an incline bench, but B. 2 old ladies walked in to my completely silent gym and cranked up the TV and started yakking with each other right about then. I figured DB preachers would take more time and all this noise made me want to get the Hell out of there, so I did drag curls. I haven’t really done drag curls much, so I kept the weight light and tried to feel the MMC. Hard not to overpower it with your traps, so I tried to slow down the negatives and even do some iso holds for 5+ seconds on the negatives to connect with the bicep a bit more. Last set was another 842.

Biceps looked pumped in the mirror! Old ladies caught me mirin in between sets.

DB Hammer Curls (90s rest)

40s x 10, 6 partials
40s x 10, 6 partials
40s x 10, 6 partials

Was going to do cardio, but the noise was annoying, so I packed up and went back to work.

Got in my cardio later anyways… I had to go down to the post office and pick up 3 cases of Bang and walked for 30 minutes carrying that 45 pound box home, lol. I personally think the mailman only pretended to deliver it (I was home and never heard him knock), I think he just slipped a note in the door and ran. Never even offloaded it from his truck. Arsehole. Oh well, got my cardio in

Cut Day 22

Christmas present for myself – bro day

I borrowed a John Meadows workout (not stealing this and selling it John, please no cease and desist orders. Don’t shut down mah internet!). But I added on a little extra at the front end, because I know my trainer would want me to do 8 movements and not 6 Anyhoo, Meadows workouts rock, so may as well make my free day as awesome as possible.

Another thing my trainer wants me to do is rebuild my House of Cardio’s, so I signed up for a spin class. Spin first, Arms after.

Cardio: Spin class, 45 min of work, HIIT, intervals, hills, standing climbs, seated climbs, straight on races, lots of fun times. I haven’t done one in a while, so I am sure my legs will be tired, plus glutes, plus a sore buttbone. Nary a hot chick to be seen, what a pity. OK, to be fair, I sat in FRONT of the hot chicks and stuck my butt in THEIR face. Merry Christmas.

Preacher Curl Machine (keep full ROM, 60 sec of rest b/w sets)

50 x 8
70 x 8
90 x 8
90 x 8
90 x 8

Standing DB Curls (use Fat Gripz, keep hands supinated, 3 sec negative on each rep, 60 sec rest)

10s x 15
15s x 15
30s x 6
30s x 6
30s x 6

notes: could have maybe gone heavier, but with slow negs, it can be hard to guesstimate your weight off the start. Haven’t used the Fat Gripz in a while, welcome back!

EZ Bar Curls (Fat Gripz, 60s rest)

75 x 8
75 x 7
75 x 5
75 x 6, REST 20, 4 reps, REST 10, 2.5 reps

notes: I started to fade fast on this one, damn you Fat Gripz. I could have done some sloppy ones, but I wanted every rep to be correct and controlled, no lean back. On the last set, I would set it down, rest a little but, try to pump out a few more. Bar Curls are always tough on me, really makes the tendinitis flare, but I don’t think it will get me this time.

Standing DB Hammer Curls (60s rest)

40s x 8 reps, 8 partials
40s x 8 reps, 3 partials
40s x 8 reps, 7 partials

notes: by partials, it means just bring it up as close to halfway as you can, chit, even a handful of inches feels like hell at that point. I was just focusing on getting those full reps out, and had so little left for the partials. Forearms were fried, biceps were done.

Tricep Pushdown Machine (preacher style setup, 60 s rest)

50 x 8
70 x 8
90 x 8
100 x 8
110 x 8

Superset Rope Pushdowns and Pronated DB Kickbacks (spread the rope at the bottom and flex for 1 second each rep; kickbacks your palm stays pronated the whole time)

90 x 10 / 20s x 6
100 x 10 / 20s x 6
100 x 10 / 25s x 6
100 x 10 / 25s x 6

notes: 100 was the sweet spot for pushdowns, flexing for 1 second at peak contraction felt like murder! To the Mountain Dog’s credit, I like pronated kickbacks way more than neutral grip, I feel the squeeze much more in the triceps.

Decline Skullcrushers w/ Cambered Bar (put on the elbow sleeves, 60s rest)

60 x 15
60 x 15
60 x 15

notes: kept these tight and controlled, doing that on a bar is much easier than dumbbells, but it gets harder on the elbow so I used the sleeves.

I was thinking of doing Ab work after this, but I had passed the 2 hour mark and felt wrecked! Packed up my crap and went home.

Hope everyone has had a good weekend!

11/27 Extra Shoulders

Third shoulder workout of the week!  Meadows-style.  But the PT joined me 🙂

 

Smith Machine Press (traded sets back and forth, flex hard for 1 second at peak contraction)

50+bar x 12

50+bar x 12

50+bar x 12

50+bar x 12

IMG_5037

Superset Minor Chest Dips &  Rear Delt DB Flys  (traded sets)

10 dips / 10s x 20

10 dips w 30 lb DB bw legs / 10s x 20

10 dips w weighted vest / 10s x 20

10 dips w weighted vest / 10s x 20

IMG_5044

Flat DB Hex Press & Band Pull-Aparts (traded sets, flex pull-aparts for 1 second at peak contraction, keep constant tension on pull-aparts)

50s x 10 / 10 pulls

50s x 10 / 10 pulls

50s x 10 / 10 pulls

50s x 10 / 10 pulls

IMG_5054

IMG_5070

Superset 6-Way & Over and Backs (traded sets, keep constant tension)

10s x 10 / OB x 20

10s x 10 / OB x 20

10s x 10 / OB x 20

IMG_5079

IMG_5091

8/27 Extra Shoulders

 

OK, this would be my third shoulder workout this week.  But in some ways, I was starving for some activity and it felt like forever.  I decided that instead of a heavy pushing day, this would be a pump-oriented, shoulder-health type of workout.  I went back to a John Meadows Pump workout I knew was sure to burn me out, and threw in an Arm finisher at the end.

 

Machine Press (hammergrip, 60 second rest, flex hard for 1 second at peak contraction)

50 x 12

70 x 12

90 x 12

90 x 10

90 x 10

90 x 9

notes:  good to get the shoulders warmed up

Superset Minor Chest Dips & Incline Rear Delt DB Flys  (60 sec rest b/w supersets)

10 dips / 10s x 20

10 dips / 10s x 20

10 dips / 10s x 20

10 dips / 10s x 20

notes:  these feel light and no big deal, but I know from past experience that this lays the groundwork for later devastation.  It all has to happen in order for max effect.  Please be aware that a “minor chest dip” means your arms stay straight and you just sink down into your scapulae, then flex up just using your chest muscles.

Flat DB Hex Press & Band Pull-Aparts (60 sec rest b/w supersets, flex pull-aparts for 1 second at peak contraction, keep constant tension on pull-aparts)

50s x 10 / 10 pulls

50s x 10 / 10 pulls

50s x 10 / 10 pulls

50s x 10 / 10 pulls

notes:  it’s at right about this time where the burning sensation starts to kick in.  I am groaning by the end of the pull-aparts, and that 60 second rest burns so bad, I can’t just let my arms hang down, I have to hold on to something and stretch my shoulders out.

Superset 6-Way & Over and Backs (60 sec rest, keep constant tension if you can!)

10s x 10 / 11… 4

10s x 7.5 / 9… 11

10s x 10 / 7… 9… 4

notes:  It is at this point where the burning in my shoulders is so bad, I am fighting failure.  The weights are nothing, but I can’t do 10 6-ways and 20 over and backs to save my life!  I kept failing and needing a second to take the tension off, and most of the time I had to stop because I needed that 60 seconds because my shoulders felt so weak.  But then about 5 seconds into my break, the burning would replace the weakness and I needed to stretch.  I almost needed to start the next set again just to make the burning go away.  You don;t need much weight to kill your shoulders, because this trashed me.

 

After taking 5 minutes to recompose myself, I went on to do my Arm Finisher:  3 bicep exercises for 5 reps each, then dropset the same 3 exercises again, then 3 tricep exercises 5 reps each then dropset the same 3 tricep exercises.  Then go RIGHT back to biceps again, ad nauseum.  Basically a neverending arm gauntlet for 5 rounds.  Zero rest.

Arm Gauntlet:  Twisting Curls/Hammer Curls/Pinwheel Curls, drop weight, repeat —> DB Skullcrushers, 2-Hand Extension, Pronated Kickbacks, drop weight, repeat

30s x 5 / 30s x 5 / 30s x 5 / 25s x 5 / 25s x 5 / 25s x 5 —> 25s x 5 / 55 x 5 / 25s x 5 / 20s x 5 / 40 x 5 / 20s x 5 —>

30s x 5 / 30s x 5 / 30s x 5 / 25s x 5 / 25s x 5 / 25s x 5 —> 25s x 5 / 55 x 5 / 25s x 5 / 20s x 5 / 40 x 5 / 20s x 5 —>

30s x 5 / 30s x 5 / 30s x 5 / 25s x 5 / 25s x 5 / 25s x 5 —> 25s x 5 / 55 x 5 / 25s x 5 / 20s x 5 / 40 x 5 / 20s x 5 —>

30s x 5 / 30s x 5 / 30s x 5 / 25s x 5 / 25s x 5 / 25s x 5 —> 25s x 5 / 55 x 5 / 25s x 5 / 20s x 5 / 40 x 5 / 20s x 5 —>

30s x 5 / 30s x 5 / 30s x 5 / 25s x 5 / 25s x 5 / 25s x 5 —> 25s x 5 / 55 x 5 / 25s x 5 / 20s x 5 / 55 x 5 / 20s x 5 —> END

 

notes: whew!  The shoulder workout pounded my delts into dough.  You could make pizza out of my muscles, and this arm workout put the crust on that pizza.  Again, zero rest, constant repping.  Light weight sure, but by the end, that’s not noticeable.  My triceps could maybe have handled a little more, but in the interest of expediency, these were the dumbbells I could hoard to myself in a busy gym, and even then by the 5th round this guy was making sad faces at me so I let him have my 40 lb and used the 55 lb for the dropset extensions.

I like doing pronated kickbacks because I get a better contraction in my triceps over regular kickbacks.  Everyone is different, this is just what works for me.

post-workout:  20 min LISS elliptical, 70% resistance, 9/10 incline

 

May 30 – Arms

Hello!  Back to your regularly scheduled programming.

 

Superset Rope Pushdowns (hands together) and Seated Alternating DB Curls (palms up no twist, 4 reps per side at a time) (rest varies, go again when you feel like it)

72.5 x 9      40s x 8/8

62.5 x 9      40s x 8/8

62.5 x 9      40s x 8/8

62.5 x 9      40s x 8/8

notes:  72.5 on this cable machine was HARD!  Feels like 150 pounds on the Goodlife machine    o.O

 

Superset EZ Bar Curls and Bent Over Overhead Cable Extensions  (rest varies)

70 x 8      62.5 x 10, 5 partials (out of bottom ROM)

70 x 8      62.5 x 10, 5 partials

70 x 8      62.5 x 10, 5 partials

70 x 8      62.5 x 10, 5 partials

 

Superset Closegrip Bench Press and Reverse EZ Bar Curls  (rest varies)

115 x 15      40 x 15

115 x 15      40 x 15

115 x 15      40 x 15

115 x 15      40 x 15

 

And that was that!  Nice, quick, nasty arm pump!

Cycle 2 Week 3 Arms

My routine might be changing up very soon!  Enjoy the familiarity while it lasts 🙂

 

No workout buddy this time, ah well

 

Superset V-Bar Pushdowns and Cambered Bar Curls  (about 45-60s rest, follow each curl set with partials out of the bottom ROM)

130 x 15 / 75 x 8, 10P

130 x 15 / 75 x 8, 10P

130 x 15 / 75 x 8, 10P

130 x 15 / 75 x 8, 6P

notes:  Upped the weight this week!  Got real tough on the curls!

 

Superset Hammer Curls and Pronated Kickbacks (about 45s rest; for hammer curls, do 8 full ROM then 8 partials out of bottom of ROM)

40s x 8, 8P / 30 x 8/8

40s x 8, 8P / 30 x 8/8

40s x 8, 8P / 30 x 8/8

40s x 8, 8P / 30 x 8/8

notes:  Upped the weight on these as well.  Felt great!

 

Superset Skullcrushers and Preacher Curls  (45s rest)

65 x 10 / 65 x 10

65 x 10 / 65 x 10

65 x 10 / 65 x 10

65 x 10 / 65 x 10

notes:  And I dropped the weight on these.  And went back to the bar for skullcrushers.  Preachers still tough!

 post-workout:  60 min Spin class!  Great cardio blast to top things off.

It was time… time for the shoulder and chest workout that kicked my butt last week!  I got an extra day of rest in between my previous chest and shoulder day, got a nice empty office gym to myself, and got to work.

 

Superset Standing OHP and Over&Backs – (60-120s rest)

55 x 5 / O&B x 8

70 x 5 / OB8

85 x 5 / OB8

100 x 3 / OB8

110 x 3 / OB8

125 x 7 / OB8

notes:  Feeling good!  Still using the cambered bar, still cleaning it from the floor to start.  Stopped when I couldn’t press it up in one smooth motion – there should be no hitches.

 

Superset Weighted Minor Chest Dips & Incline Rear Delt DB Fly (30s rest)

25 x 10 / 15s x 20

25 x 10 / 15s x 20

25 x 10 / 15s x 20

25 x 10 / 15s x 20

notes:  I wished in my heart that this was only 3 sets, but I got stubborn and pushed my way through it.  Still need to rest a few times during the flys, I find them tough!

 

Superset Hex Press & Pull Aparts w/ Band  (45s rest, for the pull aparts, flex for 1 second at full contraction)

55s x 10 / 10 pullaparts

55s x 10 / 10 pullaparts

55s x 10 / 10 pullaparts

55s x 10 / 10 pullaparts

notes:  This is where I died last week.  got through it this week, but it was not easy.

 Superset 6-Ways and Over & Backs  (45s rest)

10s x 10 / O&B x 20

10s x 10 / O&B x 20

10s x 10 / O&B x 20

notes:  OK… I DIED during these.  It took a lot of gut check to do all 3 sets, though not as bad as last week.  My rotator cuffs were on fire after every superset!

 Most of this workout is foundational mobility stuff, but based on hard it burns, it is obviously where I need to be right now.  I still do presses for strength, but follow it up with some really healthy moves, that I will be thanking myself for down the line.

 

Decided I really wanted to get in some deadlifting today, so I split my workout into 2 parts:  dedicated deadlift session first thing in the morning, and Back Assistance at lunch.

AM Deadlifts – 6:30 yeahhhh boyyyyyy, grip it and rip it

(60 – 120s rest, double overhand until I broke 300, then mix grip)

155 x 5

190 x 5

230 x 5

270 x 3

310 x 3

345 x 6

365 x 1

385 x 1

notes:  Back was feeling great!  Swole, strong, wide, fired up.  After my AMRAP set, did a few more heavy singles.  Stopped after Set 8 because I didn’t feel like lockout was tight enough.  Plus you know… I had to go do my actual job.  For pay.  haha

 

Lunchtime Back Assistance

 

Landmine Rows (30s rest, coworker stood on the bar tip)

60 x 8/8

60 x 8/8

60 x 8/8

60 x 8/8

notes:  This is the only barbell, and my coworker needed it to do bench press.  So I made him keep it steady and busted out my sets fast.

 

Incline DB Pullovers  (45s rest, constant tension reps)

70 x 12

70 x 12

70 x 12

notes:  ROM is really short if you want constant tension, but it’s the best for me to really feel the spring getting coiled up in my lats.

 

Lat Stretchers  (30s rest, explosive reps)

37.5 x 8

77.5 x 8

97.5 x 8

97.5 x 8

97.5 x 8

97.5 x 8

notes:  First time doing these, I should explain.  Put a bench up against the cables, or pulldown station.  Put a foot against the bench to brace yourself, but stay standing, don’t sit down.  Use a closegrip handle and row the cable to your chest, then on the negative, let your head drop between your arms and STRETCH your lats out!  Feels great!  This cable station doesn’t go very high, so I made the reps explosive.

 

Seated good Mornings (30s rest)

bar x 12

115 x 15

then I helped my coworker get through the rest of his workout (which I wrote), then tada!  Done deal!  Back officially worked.

Cycle 2 Week 1 Legs

Finally got around to legs!

The Iron never lies to you. You can walk outside and listen to all kinds of talk, get told that you’re a god or a total bastard. The Iron will always kick you the real deal. The Iron is the great reference point, the all-knowing perspective giver. Always there like a beacon in the pitch black. I have found the Iron to be my greatest friend. It never freaks out on me, never runs. Friends may come and go. But two hundred pounds is always two hundred pounds. –Henry Rollins

It was a heavy day.  I didn’t know if I could make it to the gym.  Life was weighing me down.  People run in and out of your life, some days they’re heavies, some days they’re lightweights.  Some days all your little problems weigh a ton, some days you never notice they’re there.  Some days you have all the support in the world, and some days you stand alone.  Your own little world is constantly in flux, and every piece of your castle weighs different amounts on different days.  It is frustrating.  You can’t rely on it.

Part of the trick of this 5/3/1 program is you are always pushing the weight up up up.  You have to trust in the math that this new, heavier weight, these new higher reps are within your grasp.  Some days the weights feel too light, and you have to trust that the warmups are correct, that the AMRAP set is right where it should be, and you need to be patient.  And some days you don’t feel ready for a heavy set, you feel unworthy, beat down, unenthusiastic.  Those days you need to trust the math even more than ever.

Not that I haven’t done 220 before, I have done it many times.  But the world was weighing me down today.  I didn’t feel ready.  I did NOT want to go to the gym.  I wanted to wrestle heavy feelings all day.  But I put my faith in the math, and that this day HAD to happen to chain together all the weeks to come, and that these sets HAD to happen, and that this weight IS the perfect weight for me.

But the walk to the gym felt heavy, I was positive every dumbbell, every plate would feel twice as heavy.  But when I got in, you know what?  Henry was right, 200 pounds is STILL 200 pounds.  Iron doesn’t change.  Even if it’s the only constant in my life right now, it IS the thing I can always rely upon.  The weight felt just like it did the week before, and the week before that.  Those squats, that feeling of being crushed under that weight and RISING BACK UP, it gave me confidence that I was still who I was, and the iron was my constant measurement.  It is my “ruler”, in so many ways 🙂

Squats and Assistance Work

Squats  (60-120s rest)

105 x 5

130 x 5

155 x 5

170 x 5

195 x 5

220 x 8

notes:  My core was going on the last set, so when I felt the abs trembling too much, I stopped the set.  Once I got through the squats, I felt confident enough to do all the assistance work too.

Prone Leg Curl (45 sec rest)

100 x 12

110 x 10

120 x 8 DROP 100 x 12 DROP 80 x 20

45 Degree Leg Press (constant tension reps, 45 sec rest)

18 plates x 8

18 plates x 8

18 plates x 8

18 plates x 8

notes:  some real grinder reps in here, major burning in my IT Bands.  Will stick at this weight for a while.

Hack Squats 1.25 ROM (30 sec rest which consists of stretching the quads; 1.25 meaning all the way down, only come up to barely parallel, drop back down, then come back all the way up, like you’re doing one and a quarter reps)

2 plates x 10

2 plates 2 quarter plates x 8

2 plates 2 quarter plates x 8 DROP 2 plates x 8 DROP 1 plate x 8

notes:  Brutal!!!  Had to put my hands on my thighs to get me through it, so will stick at this weight for a while.

BB SLDL (45 sec rest)

165 x 15

165 x 10

notes:  low back was just too burnt out, had to stop

Superset Donkey Calf Raise Machine and Dorsiflexions (45 sec rest)

200 x 10, HOLD 10, x 10, HOLD 10, x 10, HOLD 10 / 50 Dorsiflexions

200 x 10, HOLD 10, x 10, HOLD 10, x 10, HOLD 10 / 50 Dorsiflexions

200 x 10, HOLD 10, x 10, HOLD 10, x 10, HOLD 10 / 50 Dorsiflexions

notes:  Yay machine, no grip to fail me!  yesssss, just baby cow action

post-workout  15 min elliptical

Cycle 2 Extra Arms

ok, so this is out of order, I did this before Legs.  sue me!  been a while!  back at it!

 

 

We have a special guest – my friend Katie came to work out with me!  Yay!  Having company at the right time can push you through your workout.  We cut through this one at blazing speed!

Arms

Superset V-Bar Pushdowns and Cambered Bar Curls  (we traded back and forth, my superset was her rest; for curls do 8 regular full ROM then 10 partials out of the bottom of ROM)

IMG_4369

IMG_4375

110 x 15 / 70 x 8, 10P

120 x 15 / 70 x 8, 10P

130 x 15 / 70 x 8, 10P

130 x 15 / 70 x 8, 10P

IMG_4377

notes:  Getting a good pump going in my arms already!

 

Superset Hammer Curls and Pronated Kickbacks (traded back and forth; for hammer curls, do 8 full ROM then 8 partials out of bottom of ROM)

IMG_4379

40s x 8, 8P / 25 x 8/8

35s x 8, 8P / 25 x 8/8

35s x 8, 8P / 25 x 8/8

35s x 8, 8P / 25 x 8/8

notes:  I didn’t feel like I could control the 40s, so I dropped.  My first time trying pronated kickbacks (keep your palm facing the ceiling the whole time)… I like them MUCH better!!  I think we have a winner!!  ding ding!  goodbye regular kickbacks!

 

Superset 1DB Skullcrushers and Preacher Curls  (traded back and forth)

IMG_4392

60 x 10 / 70 x 10

60 x 10 / 70 x 10

70 x 10 / 70 x 7 RP 3

70 x 10 / 70 x 7

IMG_4403

notes:  This is where my biceps failed!  I couldn’t even control the negative any more, so I called it a day.  I had wanted to do skulls with a kettlebell, so I tried a DB instead… didn’t like it.  ROM was too small, DB kept getting close to my head.  BB next time, F it.  Katie was definitely feeling it, she couldn’t pick up the workout sheet off the chair by the end, her grip was gone, arms pumped!!

 post-workout:  25 min stairmaster

A nice and hard arm workout!  Great way to kick off my Saturday!