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11.9.12
Cardio/Abs
Kettlebell V-Ups
25 lb x 25
30 lb x 15
40 lb x 15
50 lb x 12
Frog Situps
1 set to failure
Bike Tabata
10 minute warmup (did a few 5-10 second sprints to get warmed up during this)
4 awful minutes (20 seconds 'all-out'/10 seconds rest, really only 5-7 once I fully stopped haha)
10 minute cooldown
I figured I wanted to switch it up today and hit some Tabata and it was brutal. I was about to fall off the bike on the 8th and final sprint haha! Definitely a nice change-of-pace cardio method.
I really love v-ups for ab work, as they seem to do a great job hitting everything...It's also nice because you can really progressively overload with kettlebells or dumbbells (to a certain point).
Yesterday I weighed in at 217.2, which is 1.8 lb lower than last week despite not decreasing intake, so time to eat more.
Next week will be somewhat of a deload, meaning I won't be taking sets to failure and the free weight exercises will be more focused on getting a pump and being explosive. It should be a welcomed break after the past 11 weeks of crushing it.
After this week, Meadows is starting me on the Devourer...will be interesting to see what's in store then :D.
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You really have been crushing it dude, every workout has been phenomenal. Looking forward to seeing you on Devourer - scary name!
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Been following along as I am a big fan of John after meeting him backstage at my show (collegiate/master nationals) and his work is fantastic. I dont know many who have run the devourer but i know you will be feeling some pain.
Have you run creeping death? or was that your last program from your previous sessions?
keep busting your ass!
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[QUOTE=The Solution;976774053]Been following along as I am a big fan of John after meeting him backstage at my show (collegiate/master nationals) and his work is fantastic. I dont know many who have run the devourer but i know you will be feeling some pain.
Have you run creeping death? or was that your last program from your previous sessions?
keep busting your ass![/QUOTE]
Haha, yep, very excited to run the devourer, and creeping death was what I ran for the past 12 weeks.
Should be a very interesting next 12-16 weeks haha!
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[QUOTE=fr0IVIan;976849403]Devourer.... ?
oh boy[/QUOTE]
Lol, ya, I feel the same way.
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[QUOTE=Jab1;976730893]You really have been crushing it dude, every workout has been phenomenal. Looking forward to seeing you on Devourer - scary name![/QUOTE]
Haha, ya I've really been having stellar workouts the past month or so...It's work/stress/etc. from law school being taken out in the gym lol.
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[QUOTE=ebomb55;977053753]Haha, yep, very excited to run the devourer, and creeping death was what I ran for the past 12 weeks.
Should be a very interesting next 12-16 weeks haha![/QUOTE]
Will be following along mate, I may pop back on Mountain Dog... i want to see what it has to offer. How is working with John for Training and Diet? or are you just doing training?
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11.10.12
Legs (30-45 seconds rest between everything)
Lying Leg Curls
50 x 12
80 x 12
100 x 12
140 x 12
150 x 12
160 x 12
140 x 12
Leg Press
1 pps x 12
3 pps x 12
4 pps x 12
5 pps x 12
6 pps x 12
7 pps x 12
8 pps x 12
9 pps x 12
10 pps x 12
12 pps x 12
Leg Extension (2 second hold at top)
3 x 15 (wow, quad pump)
Dumbbell RDL
80 x 20
110 x 20
120 x 20
Did this in about 30 minutes. Until finals are over, workouts are going to be done at a much quicker pace, as right now I'm pretty crunched for time...this doesn't mean they'll be any less intense, just much shorter rest periods on everything.
This felt like HIIT at times haha, especially resting basically a plate-loading interval between leg press.
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11.11.12
Chest/Shoulders/Triceps
Banded Incline HS
Bands x 8
25 ps x 8
1 pps x 8
1 pps + 25 x 8
2 pps x 8, 8, 8
1 pps + 25 x 8
Incline Dumbbell Press
35 x 8
55 x 8
75 x 8
95 x 8
115 x 8
95 x 8, 8
Barbell Incline Reverse Band Press (light bands)
315 x 5, 5, 5
Close Grip
225 x 8, 8, 8
Rope Pushdowns w/Grip Force
5 x 10
Bench Dips (3 second eccentric, no lockout)
3 sets to failure
Dumbbell Laterals
15, 12, 10, 8
Cage Press
95 x 3x6
Another quick session. I finished all of this in under an hour...am drenched haha.
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11.12.12
Cardio/Abs
Kettlebell V Ups (10-15 seconds rest)
Bw x 10
10 lb x 8
18 lb x 8
25 lb x 8
30 lb x 8
40 lb x 8
50 lb x 8
25 lb x 8, 8, 8
Leg Raise
2 sets to failure
Bike HIIT
5 minute warmup
15 intervals (15/45)
5 minute cooldown
Wanted to give the good ole' HIIT intervals a go today and they felt good...like the Tabata, a nice change of pace.
Back tomorrow.
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You cutting up or adding size right now? i notice you have been doing 2 HIIT a week? Do you do LISS on your workout days by chance? Just seeing what you do.
Are you working with John for just training or diet as well?
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how you like the banded incline HS? seen it before and looks awesome!
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[QUOTE=The Solution;978074533]You cutting up or adding size right now? i notice you have been doing 2 HIIT a week? Do you do LISS on your workout days by chance? Just seeing what you do.
Are you working with John for just training or diet as well?[/QUOTE]
I'm working on adding size slowly.
Right now, I'm just doing the HIIT twice/week.
Just training with John right now also.
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[QUOTE=NaturalPursuit;978079583]how you like the banded incline HS? seen it before and looks awesome![/QUOTE]
I'm a huge fan of banded HS pressess. The contraction I get when I flex hard for a second against the bands is unreal.
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11.13.12
Back/Traps
Pullups/Low Cable Rows
25 x 8/8
25 x 8/8
50 x 8/8
Bw x 8/8
Dumbbell Pullovers
60 x 12, 12
70 x 12,
HS Chest Supported Rows
2 pps x 10
3 pps x 10, 10
Behind Back Shrugs w/Pause
135 x 12
225 x 12
275 x 12
225 x 12
135 x 12
Rope Low Rows
12, 12, 12
Banded Hypers
Light + mini x 15
Light + 2 minis x 15, 15 (hfs)
Another fast session. Finished this in about 50 minutes...enjoying the super short rest haha.
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11.14.12
Chest/Shoulders
(short rests between everything)
Nautilus Machine Press (hard flex at top for 1 count, stop when less explosive)
50 x 20, 12
75 x 10
95 x 10
110 x 10
125 x 10
140 x 10
155 x 10
175 x 10
Dumbbell Hex Press
35 x 12
40 x 12, 12, 12
Pec Minior Dips/Band Over-Backs
45 lb x failure/10
70 lb x failure/10
70 lb x failure/10
45 lb failure/10
Machine Laterals (rear Delt focus)
7 x 30, 30
6 x 30
Spider Crawls
Short mini x 4
Doubled regular mini x 3, 3
6-Ways
10 lb x 10
10 lb x 10
8 lb x 10
Awesome pump chest/shoulder session...short rests and a ton of flexing...feelsgood.
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11.15.12
Arms/Calves
Standing Calf Raise/Dorsiflexions to failure (2 feet at a time)
135 x 20/45
185 x 20/37
245 x 15 + 5 partials/24
245 x 13 + 7 partials/17
Rope Pushdown/Straight Bar Cable Curl
2 warmups
15/8
15/8
15/8
Dropsets
12-10-10-10/8-8-10-10
Dumbbell Hammer Curl (grip dumbbells as hard as possible)/Reverse Grip Pushdowns
25 x 10/12
30 x 10/12
30 x 10/12
35 x 10/12
Dropsets
30 x 10-20 x 10-12 x 10/12-12-10
Kettlebell Lying Extensions/Machine Curl
25 x 8/8
30 x 8/8
35 x 8/8
40 x 8/8
Dropsets
30 x 8-25 x 8-15 x 8/8-8-8
Awesome arm session. Pump was absolutely ridiculous with the supersets. I rested no more than 60 seconds between any set and usually more like 45. I could barely change afterwards and put my backpack on the pump was so good haha. I'm loving these arm sessions where the number one goal is to drive as much blood as possible into the muscles...with the results I've been getting the past 6 months or so, I'm convinced this is the way to go.
I weighed in this morning at 218.2 which is exactly 1 lb heavier than last week.
Forgot to measure my waist first thing in the morning, but it measured 33.75 post workout lol, not that that means much.
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Good luck on exams, just finished mine. Back to grinding out the real weight hahaa
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11.16.12
Back/Abs
Meadows Rows
90 lb x 4x10
Dumbbell Pullovers
60 lb x 4 x 10
Wide Grip Pullups
Bw x 4 x 10
Single Arm Supinated Pulldowns
50 x 10 LR
60 x 10 LR
50 x 10, 10 LR
Hanging Leg Raise
4 sets, mixed reps
In my new split, we're doing back twice a week along with doing chest/shoulders twice. The focus here was to get a ridiculous pump, keep rest periods short, and*
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[QUOTE=DiamondMaker;979947063]Good luck on exams, just finished mine. Back to grinding out the real weight hahaa[/QUOTE]
Haha thanks man. They're in mid December for me.
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Here are some update pics...bw is 218-219.
[img]http://imagecdn.bodybuilding.com/img/user_images/growable/2012/11/16/211869/gallerypic/zuCAozXhvmlOxdqsrDveQjIbgopMMbskmyBZ.jpg[/img]
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Damn man the legs are always mind blowing, looking wide as hell too.
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^^ Agree your back blew up too
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[QUOTE=DiamondMaker;980192853]Damn man the legs are always mind blowing, looking wide as hell too.[/QUOTE]
Haha, thanks bro...legs have definitely come up in the past 6 months or so.
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[QUOTE=The Solution;980200333]^^ Agree your back blew up too[/QUOTE]
Thanks, back is definitely getting wider...all that Mountain dog work is paying off :P
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11.17.12
Legs
Standing Calf Raise/Dorsiflexion
210 x 20/50
300 x 20/35
300 x 15 + 5/25
300 x 12+8/22
Plate-Loaded Seated Leg Curls
3 warmups: 1 plate + 25, 2 plates, 2 p + 10 x 12
2 p + 25 x 10
2 p + 35 x 10
2 p + 20 x 10
Dropset
2 p + 25 x 10 to 1 p + 25 x 12 to 1 p + 25 x 20 partials
Safety Bar Squats (to parallel)
135 x 10
225 x 10
315 x 10
365 x 10 (cut it, switched to barbell)
315 x 10
405 x 10
(felt heavy, cut it)
Banded Leg Press (mini + monster mini, explosive)
2 pps x 8
3 pps x 5
4 pps x 5
5 pps x 5
6 pps x 3x8 (3 sec eccentric, explode as fast as possible, no lockout) 'Speed Leg Press'
Leg Extensions (kick weight up)
2 warmups x 15
240 x 30, 25, 20
(incredibly hard haha)
RDL using 25s
95 x 10
145 x 10, 10, 10
Abductor
3 x 15
Solid session. I was a bit thrown off by the safety bar, as there are no weight clips that fit the bar and 365 was slipping off and making it unbalanced, so I switched to regular bar and hit 405 x 10 and cut it there.
Leg press felt great done explosively. Leg extensions were very, very tough. For each set, I was dying for the last 5 reps and had to dig down deep haha.
A bit disappointed about squats, but they will get better now that I'm doing them twice a week.
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This the start of the devourer???
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[QUOTE=The Solution;980576443]This the start of the devourer???[/QUOTE]
Haha, yep...this is the beginning...
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I know John said some sessions could be close to 2 hours. how long did that take to complete? and what are your rest times?
