Holding myself accountable...Shredding log to the stage

[xStevenx]

OK lets see...

SATURDAYS WORKOUT

Reverse Pec Deck
One Big Dropset
60 x 10/50 x 5/40 x 6/30 x 8

Read Delt Cable Flyes from different angles
One Big Dropset
HIGH - 25 x 10
MIDDLE - 20 x 10
LOW - 15 x 10

Talk about rear delt pump!

Cybex Seated Side Lateral Machine
90 x 12
90 x 8
80 x 10/70 x 5/60 x 6 + partials

Barbell Curl
One Big Dropset
90 x 6 +1 Rep/80 x 3/70 x 4/50 x 9

Reverse Cable Curl
Forgot to write it down!

Weighted Dips BW = 168
90 x 6 +1 Rep
65 x 10 -5lbs +2 Reps
45 x 12 +1 Rep

V Handle Pressdowns
I saw a video of a guy doing pressdowns with the V handle we use for pulldowns and TBar Rows, looked interesting so I tried it
60 x 12
60 x 12

Standing Calve Machine
Done with knees locked
300 x 15
300 x 12
300 x 10/280 x 5/260 x 5/240 x 6

Yea buddy great workout.
It was my carb day...I am going to make sure my carb day is during the week, while I am working. I have more structure and I dont fall off the diet wagon.

Saturday started out with good high carb intentions, that quickly turned into a small binge Felt like crap. Then Yesterday, I was baking cookies for work and lets just say I was attacked by the cookie monster...big attack. All out binge on CRAP. I will never real my goal if I keep doing this. So keeping my carb days during the week when I am busy will help. DISCIPLINE DISCIPLINE DISCIPLINE!

TODAY'S WORKOUT

My gym closed early today so I went to Rockell's Powerhouse Gym in Rochester, NY. This is the Metroflex of the area. Straight up Bodybuilding gym, full of competitors. Two stories. The basement, where I like to train is the powerlifting hardcore section...chalk everywhere, dirty and dark LOVE IT!

Did a little different workout today, some new equipment to try out, did a bit higher volume

Flat DB Bench
90 x 6
80 x 9
70 x 10/55 x 3

I never really liked DB versions of bench, but I am starting to love them!

Incline Barbell Press
Slow, 4 second negative, explosive positive with a few second squeeze
135 x 8

Pec Deck from like 1975 lol
80 x 20

Then played around with a dip machine a bit

Pullover Machine
Never used one before. I was too small for it lol, had to sit kind of funny to make it work, but I loved it!
Slow negative
100 x 12
100 x 10

Pullups BW = 172
Used kind of a funny bar, really liked it, I used the wider part of the peak in bar

One set Rest Paused DC Style
BW x 8/4/3
Even after the pull overs I increased that first set by 1 rep, plus I weighed 4lbs more than last time

V Pulldown
140 x 8
140 x 4/120 x 4/90 x 5

Barbell Rows
Wasn't going for heavy weight here, just constant tension and tight squeezes
DC Style
135 x 10/7/6
Not exactly failure, I stopped when form started to go

Old School Low Cable Pulley Row
150 x 10
150 x 10
150 x 10

Then did some HIIT on the stepper.

10 Rounds of 30 seconds High Intensity @ 130 to 138 steps per min followed by 60 seconds at 60 steps per min

Gym has a posing room FULL of mirrors, I snapped this Most Muscular. IDK why it came out so small


Christmas tomorrow...I want to train but wife bitched me out lol so I wont. It is legs tomorrow so I do not need any more mass on them
But let me tell you Wednesday the delts and arms are getting destroyed!!!

[TakedaShingen]

OK lets see...

SATURDAYS WORKOUT

Reverse Pec Deck
One Big Dropset
60 x 10/50 x 5/40 x 6/30 x 8

Read Delt Cable Flyes from different angles
One Big Dropset
HIGH - 25 x 10
MIDDLE - 20 x 10
LOW - 15 x 10

Talk about rear delt pump!

Cybex Seated Side Lateral Machine
90 x 12
90 x 8
80 x 10/70 x 5/60 x 6 + partials

Barbell Curl
One Big Dropset
90 x 6 +1 Rep/80 x 3/70 x 4/50 x 9

Reverse Cable Curl
Forgot to write it down!

Weighted Dips BW = 168
90 x 6 +1 Rep
65 x 10 -5lbs +2 Reps
45 x 12 +1 Rep

V Handle Pressdowns
I saw a video of a guy doing pressdowns with the V handle we use for pulldowns and TBar Rows, looked interesting so I tried it
60 x 12
60 x 12

Standing Calve Machine
Done with knees locked
300 x 15
300 x 12
300 x 10/280 x 5/260 x 5/240 x 6

Yea buddy great workout.
It was my carb day...I am going to make sure my carb day is during the week, while I am working. I have more structure and I dont fall off the diet wagon.

Saturday started out with good high carb intentions, that quickly turned into a small binge Felt like crap. Then Yesterday, I was baking cookies for work and lets just say I was attacked by the cookie monster...big attack. All out binge on CRAP. I will never real my goal if I keep doing this. So keeping my carb days during the week when I am busy will help. DISCIPLINE DISCIPLINE DISCIPLINE!

TODAY'S WORKOUT

My gym closed early today so I went to Rockell's Powerhouse Gym in Rochester, NY. This is the Metroflex of the area. Straight up Bodybuilding gym, full of competitors. Two stories. The basement, where I like to train is the powerlifting hardcore section...chalk everywhere, dirty and dark LOVE IT!

Did a little different workout today, some new equipment to try out, did a bit higher volume

Flat DB Bench
90 x 6
80 x 9
70 x 10/55 x 3

I never really liked DB versions of bench, but I am starting to love them!

Incline Barbell Press
Slow, 4 second negative, explosive positive with a few second squeeze
135 x 8

Pec Deck from like 1975 lol
80 x 20

Then played around with a dip machine a bit

Pullover Machine
Never used one before. I was too small for it lol, had to sit kind of funny to make it work, but I loved it!
Slow negative
100 x 12
100 x 10

Pullups BW = 172
Used kind of a funny bar, really liked it, I used the wider part of the peak in bar

One set Rest Paused DC Style
BW x 8/4/3
Even after the pull overs I increased that first set by 1 rep, plus I weighed 4lbs more than last time

V Pulldown
140 x 8
140 x 4/120 x 4/90 x 5

Barbell Rows
Wasn't going for heavy weight here, just constant tension and tight squeezes
DC Style
135 x 10/7/6
Not exactly failure, I stopped when form started to go

Old School Low Cable Pulley Row
150 x 10
150 x 10
150 x 10

Then did some HIIT on the stepper.

10 Rounds of 30 seconds High Intensity @ 130 to 138 steps per min followed by 60 seconds at 60 steps per min

Gym has a posing room FULL of mirrors, I snapped this Most Muscular. IDK why it came out so small


Christmas tomorrow...I want to train but wife bitched me out lol so I wont. It is legs tomorrow so I do not need any more mass on them
But let me tell you Wednesday the delts and arms are getting destroyed!!!

I cannot express in words my envy of the gym you described. I wish we had something even remotely similar in Buffalo.

Nice workout...I've really been slowing a lot of my reps down as well. Feelin that connection.

And my old lady yelled at me as well. My gym is closed tomorrow, but I called a couple guys and we were gonna do some hardcore sled pulling at the park by my house. My personal sled, I built, and it is nothing short of kick-ass. She was not nearly as excited as I was. Damn. I'll give her this one though lol. I crushed legs today, and Wednesday will be grueling because I'm missing tomorrow.

Merry Christmas bro! Have a safe holiday.

[xStevenx]

I cannot express in words my envy of the gym you described. I wish we had something even remotely similar in Buffalo.

Nice workout...I've really been slowing a lot of my reps down as well. Feelin that connection.

And my old lady yelled at me as well. My gym is closed tomorrow, but I called a couple guys and we were gonna do some hardcore sled pulling at the park by my house. My personal sled, I built, and it is nothing short of kick-ass. She was not nearly as excited as I was. Damn. I'll give her this one though lol. I crushed legs today, and Wednesday will be grueling because I'm missing tomorrow.

Merry Christmas bro! Have a safe holiday.

Thats a good idea man!

Yea this gym. The upstairs has free weights, a crap load of machines, and cardio equipment. A bit cleaner. The basement is a dungeon! IFBB Pro Danny Padilla trains people there, IFBB Pro Bob Chick and George Farrah trained there.

[xStevenx]

Well I was ATTACKED by the Cookie Monster and the Candy Gang...AGAIN. Bastards jumped me Christmas eve and Christmas. I do not even know how many calories I ate. But apparently Cookies and Candy are the best Performance Enhancing Drug lol I FREAKING KILLED IT today in the gym.

I swear my arms were a half inch bigger in the gym.

Antoines
I switched to doing these standing
25 x 12/40 x 12 +2.5lbs /+5lbs
25 x 12/50 x 12 +2.5lbs + 2 reps/+10lbs
25 x 12/50 x 12 +2.5lbs + 2 reps/+10lbs

DB Laterals
35 x 8 + 2 reps
35 x 8/25 x 8

Constant Tensions Laterals
20 x 15
20 x 20 + 5 reps

Two Arm Hammer Curl
45 x 10 +3 reps
45 x 10 +3 reps
45 x 9 +5lbs - 1 rep

Two Arm Incline Curls
25 x 12 + 5 reps
25 x 10 + 7.5lbs

Reverse Grip Smith Bench
250 x 10 +5lbs +2 reps
225 x 10 +2 reps
205 x 10 +1 rep

DESTROYED EVERYTHING!

I am 2 hours from NYC, almost 5 Hours from home. I do industrial sales, but one of our Mechanics got jumped and is in hospital and we had some jobs to do this week. So I stepped up. Cold as balls out here, SO MUCH SNOW!

[NaturalPursuit]

arms half an inch bigger...

destroyed everything...



HELL YEAH!!! Great work brotha!

[The Solution]

Now thats putting in work.

[xStevenx]

arms half an inch bigger...

destroyed everything...



HELL YEAH!!! Great work brotha!

Now thats putting in work.

Thanks guys!
Here are some recent arm shots. All cold


Still not big, but catching up the the rest of my body

[xStevenx]

Well over the past three days I have worked about 36 Hours of heavy manual labor. By heavy I mean, HEAVY. We were installing a boiler feed pump, and 100hp motor, and tearing out another to bring to our shop for repair. Needless to say I was VERY tired when I got back in town and I come to find this....



We got slammed with snow, and my truck was sitting there for 3 days. I had no snow brush either lol, so it took me a while. But still no excuse NOT to go to the gym. I took my MusclePrime and killed it!

Flat Hammer Strength Press
210 x 9 +10lbs
190 x 10 +10lbs

Incline Smith 37 Degrees
185 x 10
155 x 12

Cable Uppercuts Not to failure
30 x 12 +5lbs
Really holding the squeeze

Deadlift
380 x 7 +5lbs

Two Arm DB Row
80 x 7 +10lbs -2 Reps
70 x 9 +5lbs - 1 Rep

1 Arm DB Row -I do not do these supported on a bench, I support my self on my knee. I like it much better this way
R - 125 x 11 +5lbs +1 Rep
L -125 x 11 +5lbs +1 Rep

Shoulder Width D Handle Bar Pulldowns
180 x 7 +5lbs Form got kind of sloppy at the end
160 x 8 +5lbs -2 Reps
130 x 12 -15lbs +4 Reps

Stretchers
100 x 10 +15lbs -2 Reps
85 x 10

Seated Calve
5 Plates x 7 +1 Rep These were too heavy, not the best ROM
4 Plates x 10
4 Plates x 12 DROP 3 Plates X 10 5 SECOND REST THEN 10 More

Was tired, but still progressed on everything.

The diet the past few days was crap, no civilization, meals consisted of protein bars and gas station food. Bloated as crap, feel fat and jiggly. Back on track now, going to do cardio tomorrow morning and sweat some of this fat and water off, then train legs later on in the day.

[xStevenx]

OK Here is a recap of the last few days...

First off, Weight is up 5lbs! A lot of water of course, but I feel fat as fuuuuuu

SATURDAY

Seated Leg Curl Used a different machine, the last one was way to uncomfortable
140 x 9 +20lbs -3 Reps
125 x 11 +5lbs
DROP SET
125 x 12/110 x 6/95 x 5 SUPERSET WITH Wide Step Walking Lunges 15 steps per leg

Hack Squat
6 Plates x 7 +1 Rep

Sideways Single Leg Hacksquat
Right - 25 x 10
Left - 25 x 10
A LOT HARDER THAN I THOUGHT!

Somersault Squat
55 x 14 +5lb +1 Reps

Then finished up with some abs

[xStevenx]

SUNDAY

Well yesterday was delts and arms! Had a great workout

High Cable Rear Delt Fly 30 Second Rest
25 x 15
25 x 11
25 x 8/20 x 7/15 x 11

Cybex Seated Lateral Machine
100 x 9 +10lb -3 Reps
90 x 12 +4 Reps
80 x 13 + 13 Partials +3 Reps

Barbell Curl 6's
I used to use this technique for hamstrings. To keep it short, start with a light weight, do 6 reps, then add 5lbs and keep adding/doing 6 reps until you cannot anymore
40 x 6
50 x 6
60 x 6
70 x 3

Barbell Curl
50 x 12
50 x 13

Reverse Cable Curl
75 x 9
65 x 12

Triceps Dips BW = 171
BW + 90 x 9 +3lbs +3 Reps
BW + 70 x 10 +8lb
BW + 50 x 12 +8lb

Cambered Bar Pushdown
60 x 12 Regular Grip
45 x 12 Reverse Grip

Donkey Calve Presses
600 x 12 +200lbs -9 Reps
600 x 12 +200lbs -2 Reps
This last set was a drop set. First set feet are pointed straight, second they are pointed out, third they are pointed in
600 x 12/500 x 10/400 x 10

Finished up with 10 Rounds of 30 seconds High Intensity/60 Seconds low of heavy bag work

Still progressing.

[xStevenx]

This AM I pounded out 35mins on the stepper. Sweated my ass off! I have a lot of water to lose lol

[SpiteTheOdds]

-in-

[xStevenx]

Well today was supposed to be low carb....Still is but I have had about 175+ carbs today on .5iu of Insulin!

I started a new long acting insulin, so I am playing with the dose. My sugars are much more stable, but keep going low. So I will lower the dosage tomorrow morning

These low sugars suck ass, makes you go over your calories. At times I will cut out fats and replace with carbs, but I cannot always do that, sometimes that would leave almost no fats in my diet!

Everyone have a safe and happy new year! Destroying chest and back tomorrow!

[The Solution]

Up 5 pounds after all that manual labor and killing your workouts? Find it hard to believe. Happy new year!

[TakedaShingen]

Well today was supposed to be low carb....Still is but I have had about 175+ carbs today on .5iu of Insulin!

I started a new long acting insulin, so I am playing with the dose. My sugars are much more stable, but keep going low. So I will lower the dosage tomorrow morning

These low sugars suck ass, makes you go over your calories. At times I will cut out fats and replace with carbs, but I cannot always do that, sometimes that would leave almost no fats in my diet!

Everyone have a safe and happy new year! Destroying chest and back tomorrow!

Keep on it man. That's a tough one right there, but even though I can't identify, I appreciate you talkin about it. Takes away any excuses I can tell myself. I have it easy.

Keep killin those workouts and keep that health up.

[xStevenx]

Keep on it man. That's a tough one right there, but even though I can't identify, I appreciate you talkin about it. Takes away any excuses I can tell myself. I have it easy.

Keep killin those workouts and keep that health up.

Yea that is what is tough. I can find the perfect dose of insulin for tomorrow say. The next day sugars could be way out of wack, lately I have gotten good at keeping it stable.

But the dose I use now, will be different than the dose in a few weeks...get to contest prep and being really lean I have no idea what it is going to do.

[TakedaShingen]

Yea that is what is tough. I can find the perfect dose of insulin for tomorrow say. The next day sugars could be way out of wack, lately I have gotten good at keeping it stable.

But the dose I use now, will be different than the dose in a few weeks...get to contest prep and being really lean I have no idea what it is going to do.

Just makes getting that lean and on stage that much more worth it. Especially when you stand next to perfectly health gents and hand em their ass lol. My man.

[xStevenx]

Just makes getting that lean and on stage that much more worth it. Especially when you stand next to perfectly health gents and hand em their ass lol. My man.

Thats the plan!

[NaturalPursuit]

Just makes getting that lean and on stage that much more worth it. Especially when you stand next to perfectly health gents and hand em their ass lol. My man.

HELL yeah at this!!! Gunna be epic

[xStevenx]

Well just got back from the gym. Tired as fuuu now, just finished eating then I am going to nap.


Decline DB Press
95 x 7 +5lbs -1 Rep
If I had someone hand me the DB's or a spot I easily could have gotten 10...or even 100s for 8 or so. Kind of hard training alone
85 x 9 +5lbs -1 Rep
75 x 7 +3 Reps

Incline DB Press
60 x 12 +2 Reps

Incline DB Flye
30 x 12
Nice and slow with these

Pullups BW = 172
BW + 20lbs x 7 +20lbs -4 Reps
BW x 10 +2 Reps
BW x 9 +3 Reps
Pullups have always been hard for me, but I am progressing great on them. They are actually feeling easy! Kicks pulldowns ass!

Hammer Strength High Row - Modified
I took 2 "D" Handles and hung them from the handles of the machine so I could use an underhand grip
115/side x 10
Didn't really like these...

Meadows Pullovers

60 x 10

I was having trouble finding a back thickness exercise that wouldnt bother my lower back. I want to keep it fresh for squats tomorrow. I was just wasting time. So I did Cable Rows, with two D handles, and pulled them apart at the contraction.
160 x 9
145 x 10
130 x 12/115 x 5
Really held the squeeze on these.

What I am going to do, on this day I will do the DB rows I had been doing, they are easy on my low back. And on my next back day where I deadlift, I will also do barbell rows. I do not do anything for legs the next day that my lower back comes into play.

Finished up with 10 Rounds of 30 seconds high intensity and 60 seconds low of jump rope. Then walked on treadmill for 10 mins at 3.5MPH and 5.5 Incline.

I tried a lower dose of the long acting NPH insulin this AM. Started with 23, today I did 20, and my sugar is still low. I will figure this out soon enough.

Nap time...gotta rest to grow!!!

[The Solution]

Meadows knows his stuff! Those exercises hurt!

[xStevenx]

Meadows knows his stuff! Those exercises hurt!

I know! Stretchers, meadows rows, deadstop DB rows and stuff. Some very unique but effective exercises

I have been fighting low sugars again. Post workout I took .5iu of insulin, and have now had about an EXTRA 100g of carb and sugars are still really low.

Tomorrow the NPH (long acting insulin) I will try 17 or 18iu and see how it goes.

sucks man, so much for dieting lol

[xStevenx]

well no joke i had about an extra 700 Calories yesterday, trying to keep my blood sugars up, and still they were low all night.

Dropped the NPH (Long Acting Slin) to 18 today and will gauge how it works. I just had a Grilled turkey burger, with pepper jack cheese, spicy BBQ sauce and two slices of Ezekiel Bread. So damn good, almost afraid to give insulin for it though.

[xStevenx]

Well today my blood sugars were high ALL DAY! And still are. I do not think it was lowering the insulin dose...I only lowered it 2iu, and for how high they were today, i do not think it was only that.

I think it is my schedule. The past few days due to the holiday I would train after breakfast and sugars were low all the rest of the day, today, being a regular day, I train around 5:30PM.

So back to the drawing board to find a dose to work damn it!

Any ways. Today was LEGS!

Squats
275 x 5 Highbar
it pissed me off that I didn't beat last time so I figured i would add a crap load of weight to the next set
315 x 8 +40lbs! LOWER BAR
275 x 12 +50lbs! LOWER BAR
Some big increases, but I am still dissapointed in the squat numbers though. I was repping 405 before I broke my ankle for a few sets Legs are still big though haha

I think I may be going to high on high bar squats, I put it way up top on my traps, where do you guys? I may stick with low bar. They built big ass strong legs for me, I just wanted to try something new, but they High bar is not as comfortable at all[/b]

Front Smith Squat
135 x 15 Constant tension, no lockout

Prone Leg Curl
125 x 9 +10lbs
110 x 13 + 6 Partials -5lbs +5 Reps

DB SLDL
125 x 5 +5lbs - 3reps
Lower back gave out...
Have any tips for increasing lower back endurance?

That is the one down side to the low volume, high frequency stuff I do. What ever endurance you had from higher volume, is gone. So if you have tips I would appreciate it.

Then did abs.

ARMS AND DELTS TOMORROW!

YEAAAA BUDDYYY

[xStevenx]

"Antoines"
27.5 x 10/55 x 12 +2.5lbs -2 Reps/+15lbs
27.5 x 10/55 x 12 +2.5lbs -2 Reps/+5lbs
27.5 x 8/55 x 12 +2.5lbs -4 Reps/+5lbs
SUPER SET WITH Hang & Swings 35 x 12

Man the pump after the pulling those 55's back, hurts soooo bad, but all you feel is rear delt

Here is a video of "Hang & Swings[/b]

I did not do the drop set, and I did them standing. But I have done what John does in the vid a few times. FREAKING BRUTAL

DB Laterals
35 x 10 + 2 reps
35 x 10 + 2 reps
35 x 10/25 x 8 + 2 reps

Constant Tensions Laterals
22.5 x 15 + 5 Partials +2.5lbs and partials

Two Arm Hammer Curl
50 x 6 +5lbs
50 x 7 +5lbs -3 Reps
45 x 12 +3 Reps

Two Arm Incline Curls
27.5 x 11 +2.5lbs -1 Rep The incline was being used, so I used a regular bench and slouched and made my own "Incline"
27.5 x 8 +4 Partials +2.5lbs - 4 Reps These were done on the actual incline bench

Reverse Grip Smith Bench
260 x 6 +10lbs -4 reps
235 x 10 +10lbs
210 x 15 +5lbs +4 reps
Something in my head is telling my that last set, I forgot to add 25lbs, I cannot remember...we will see next time if I can move the weight that much

Skip Extensions - Straight Bar
60 x 14
30 Seconds Rest
60 x 6

Standing Calve Machine
Cannot add any more weight to the machine...
320 x 17
320 x 18
220 x 10 DC Style (5 second negative, 10 second stretch, explode for positive

Another great workout, arms were real pumped.

I am starting to notice some exercises are getting tougher each week, so if it continues to happen I will do a short deload. Even though it is low volume, the workouts are intense and going to failure each set takes its toll.

I had been tossing in supersets and drop sets as well...I will only doing them once a month from now on

Rest tomorrow, just cardio tomorrow morning.

[SpiteTheOdds]

"Antoines"
27.5 x 10/55 x 12 +2.5lbs -2 Reps/+15lbs
27.5 x 10/55 x 12 +2.5lbs -2 Reps/+5lbs
27.5 x 8/55 x 12 +2.5lbs -4 Reps/+5lbs
SUPER SET WITH Hang & Swings 35 x 12

Man the pump after the pulling those 55's back, hurts soooo bad, but all you feel is rear delt

Here is a video of "Hang & Swings[/b]

I did not do the drop set, and I did them standing. But I have done what John does in the vid a few times. FREAKING BRUTAL

DB Laterals
35 x 10 + 2 reps
35 x 10 + 2 reps
35 x 10/25 x 8 + 2 reps

Constant Tensions Laterals
22.5 x 15 + 5 Partials +2.5lbs and partials

Two Arm Hammer Curl
50 x 6 +5lbs
50 x 7 +5lbs -3 Reps
45 x 12 +3 Reps

Two Arm Incline Curls
27.5 x 11 +2.5lbs -1 Rep The incline was being used, so I used a regular bench and slouched and made my own "Incline"
27.5 x 8 +4 Partials +2.5lbs - 4 Reps These were done on the actual incline bench

Reverse Grip Smith Bench
260 x 6 +10lbs -4 reps
235 x 10 +10lbs
210 x 15 +5lbs +4 reps
Something in my head is telling my that last set, I forgot to add 25lbs, I cannot remember...we will see next time if I can move the weight that much

Skip Extensions - Straight Bar
60 x 14
30 Seconds Rest
60 x 6

Standing Calve Machine
Cannot add any more weight to the machine...
320 x 17
320 x 18
220 x 10 DC Style (5 second negative, 10 second stretch, explode for positive

Another great workout, arms were real pumped.

I am starting to notice some exercises are getting tougher each week, so if it continues to happen I will do a short deload. Even though it is low volume, the workouts are intense and going to failure each set takes its toll.

I had been tossing in supersets and drop sets as well...I will only doing them once a month from now on

Rest tomorrow, just cardio tomorrow morning.

Strong work on the calves. If you need more weight try a weighted dip belt. You can either wear the belt or trying looping around/over the top of the calf machine.

[xStevenx]

Strong work on the calves. If you need more weight try a weighted dip belt. You can either wear the belt or trying looping around/over the top of the calf machine.

Good Idea!

Well I am making some changes.

So today I started the 24hr Insulin that I had been using called lantus. I tried dieting this week, but because all of the low blood sugar I only lost .2 pounds lol

So still at 167. But now I can get things back under control.

I have been progressing quite well, but as I mentioned some exercises were getting harder. I have felt very beat and tired. So this week I am taking an easy week, a quick little de-load I guess you can call it.

So today, being my last day of training until next monday I decided to just all out kill every last bit of everything I had left in me.

I have been following John Meadows for a long time now. Both diet and nutrition. I have actually been talking to John recently and we may be working together for my show!

So today I utilized some Mountain Dog Training principles and killed myself

I did not write anything down but here is what I did

Flat DB Twisting Bench Press 4 x 8
Dips 4 x failure...First set was like 24, second was 20 and went down from there
Deadstop Incline Hammer Strength 3 x 12 Press, stop short of lock out and return to a deadstop and go again....
Seated Cable Flyes 3 x 12 to 15 Used a different angle each set
Pushups to failure plus partials until I could not move any more

Pump was brutal! Veins ripping out of my chest like crazy

Now I still had some left in me so I then...

Pullup/Standing Cable Row Superset 3 sets
Dead Shrugs Deadlift the weight up, do 3 shrugs, return to floor and repeat
315 x 10
315 x 10
365 x 3

Such an awesome exercise!!!

Deadstop DB Row not to failure
75 x 10 per side

Then some hyperextensions

Yea buddy! Going to be feeling this tomorrow!

So after this break I am going to give Mountain Dog Training a go again...so essentially starting all over.

I have the routine set for the coming weeks per John's Principles as well as diet. I will be increasing the calories due to the big increase in volume. I will make adjustments as needed.

You gotta try the dead shrugs!

[xStevenx]

Wow my traps today!

I shrugged when I first started training, but quickly found that deadlifts were more than enough stimulation for traps.

Back then I would get soreness in the traps, just the top part i guess.

But after the Dead Shrugs yesterday, my traps feel in a way like I never have felt before! The entire trapezius is sore. Going to toss these in the routine for sure!

[The Solution]

Would be interesting if you pick up meadows for prep and what he has you do ( i assume you follow his diet principles and perhpas his pre/intra/post supplement routine??)

he is not a cheap one to hire, but i would be really interested to see how it treats you shaping up for prep.

You be at the arnold in march like always? Will have to come bug ya at the booth

[xStevenx]

Would be interesting if you pick up meadows for prep and what he has you do ( i assume you follow his diet principles and perhpas his pre/intra/post supplement routine??)

he is not a cheap one to hire, but i would be really interested to see how it treats you shaping up for prep.

You be at the arnold in march like always? Will have to come bug ya at the booth

Yea, $2000 for 16 Week prep. Includes diet, training, supplements, posing, peak weak stuff. It really is not to terrible price wise for what you get. But that is still a lot of money when your wife and yourself are saving for a house!

The past few days I set my routine per his principles, as well as diet. I have a starting point, and will adjust when I go along.

Signed up for his website...man gold mine of info!

I am going to run MD Training for 9 weeks with the diet and see how it goes. If all is well I will bring John on.

And yea I will be there! Working the booth, plus wondering around! If all goes as planned I should be in pretty decent shape by then!

Tomorrow starts a 2 day cleanse...no eating...just magnesium citrate, gallons of water and green tea, some chicken broth. May just do one day, but tomorrow the sh!t fest begins lol