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  1. #481
    Registered User ebomb55's Avatar
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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 .
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  2. #482
    God In Training Jab1's Avatar
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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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  3. #483
    Chef Bob The Solution's Avatar
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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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  4. #484
    Registered User fr0IVIan's Avatar
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    Devourer.... ?

    oh boy
    my journal: http://forum.bodybuilding.com/showthread.php?t=146049163&s=111b60d7be59e59ec9460be589eae6cd
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  5. #485
    Registered User ebomb55's Avatar
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    Originally Posted by The Solution View Post
    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!
    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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  6. #486
    Registered User ebomb55's Avatar
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    Originally Posted by fr0IVIan View Post
    Devourer.... ?

    oh boy
    Lol, ya, I feel the same way.
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  7. #487
    Registered User ebomb55's Avatar
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    Originally Posted by Jab1 View Post
    You really have been crushing it dude, every workout has been phenomenal. Looking forward to seeing you on Devourer - scary name!
    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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  8. #488
    Chef Bob The Solution's Avatar
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    Originally Posted by ebomb55 View Post
    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!
    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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  9. #489
    Registered User ebomb55's Avatar
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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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  10. #490
    Registered User ebomb55's Avatar
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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. #491
    Registered User ebomb55's Avatar
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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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  12. #492
    Chef Bob The Solution's Avatar
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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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  13. #493
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    how you like the banded incline HS? seen it before and looks awesome!
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  14. #494
    Registered User ebomb55's Avatar
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    Originally Posted by The Solution View Post
    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?
    I'm working on adding size slowly.

    Right now, I'm just doing the HIIT twice/week.

    Just training with John right now also.
    Last edited by ebomb55; 11-12-2012 at 12:32 PM.
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  15. #495
    Registered User ebomb55's Avatar
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    Originally Posted by NaturalPursuit View Post
    how you like the banded incline HS? seen it before and looks awesome!
    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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  16. #496
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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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  17. #497
    Registered User ebomb55's Avatar
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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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  18. #498
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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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  19. #499
    Registered User DiamondMaker's Avatar
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    Good luck on exams, just finished mine. Back to grinding out the real weight hahaa
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  20. #500
    Registered User ebomb55's Avatar
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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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  21. #501
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    Originally Posted by DiamondMaker View Post
    Good luck on exams, just finished mine. Back to grinding out the real weight hahaa
    Haha thanks man. They're in mid December for me.
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  22. #502
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    Here are some update pics...bw is 218-219.



    Last edited by ebomb55; 11-16-2012 at 08:29 PM.
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  23. #503
    Registered User DiamondMaker's Avatar
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    Damn man the legs are always mind blowing, looking wide as hell too.
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  24. #504
    Chef Bob The Solution's Avatar
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    ^^ Agree your back blew up too
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  25. #505
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    Originally Posted by DiamondMaker View Post
    Damn man the legs are always mind blowing, looking wide as hell too.
    Haha, thanks bro...legs have definitely come up in the past 6 months or so.
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  26. #506
    Registered User ebomb55's Avatar
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    Originally Posted by The Solution View Post
    ^^ Agree your back blew up too
    Thanks, back is definitely getting wider...all that Mountain dog work is paying off :P
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  27. #507
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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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  28. #508
    Chef Bob The Solution's Avatar
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    This the start of the devourer???
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  29. #509
    Registered User ebomb55's Avatar
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    Originally Posted by The Solution View Post
    This the start of the devourer???
    Haha, yep...this is the beginning...
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  30. #510
    Chef Bob The Solution's Avatar
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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?
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