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  1. #211
    Registered User Filmbuff81's Avatar
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    Originally Posted by xRequiem View Post
    Oh man it's great. I feel like it's designed specifically for me with the upper body focus and the arm day I can do at work fits perfectly with my schedule. Sure, you can send it my way. Did you enjoy it?
    Week 3 Day 2 Creeping Death - Chest/Shoulders

    Machine Chest Press
    160 4x8

    Smith Incline Bench Press
    100 3x6
    Notes: I'm not good at Incline. Fell zero pec activation.

    Neutral Grip DB Press
    50 3x10

    Bench Press
    165 5x5
    Notes: "Explosive reps"

    Vbar Pushdowns
    55 4x12
    Notes: 20 second rest

    Lateral Raises
    20 5x10
    Notes: 20 second rest

    Reverse Side Laterals
    10x30
    12 2x30

    Seated Machine Rows
    85x10
    100x10
    115x10
    130x10

    Tits are toasted.
    I haven’t tried it yet. I’ve been messing with full body 5x a week the last month during my latest diet to see how recovery goes.

    It looks good though. I’ll probably try it next.

    Phase 1 is more upper body focused and second phase after deload has more leg work, but overall it’s a pretty well structured program.

    My 5 day full body has been good and my strength has shot up an absurd amount, but that’s a double edged sword because the whole point was to aid in recovery and now I’m lifting even heavier weights so it’s almist cancelled it out a bit lol.

    Fire me your email, can’t remember if I have it from way back in the day.

    If you’re feeling no pec activation on incline, I’d consider maybe some flies or push-ups for a couple sets or even do some flexing between sets.

    You’ll flush blood into your pecs and really feel it.

    Strength will suffer a bit, but you’ll really feel your chest.
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  2. #212
    Registered User xRequiem's Avatar
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    Week 3 Day 3 Creeping Death - Back

    DB Rows
    115 4x8

    Low Rows
    100 4x10
    Stretchers
    85 4x8

    DB Shrugs
    80 4x20

    Back Extensions
    100 4x15

    Trap Bar Deadlifts
    225 4x6
    trying to get strong again

    training log
    https://forum.bodybuilding.com/showthread.php?t=176698561
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  3. #213
    Registered User xRequiem's Avatar
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    Week 3 Day 4 Creeping Death - Chest/Shoulders

    Machine Press
    120x15
    140x12
    160x9
    175x6

    Pec Minor Dips
    4x15

    Over and Backs
    6x8

    Machine Flies
    60x20
    70x20
    Notes: 1 second hold

    Face Pulls
    60x15
    70x15
    80x15
    Notes: 1 second hold

    High Pulley Rear Delt Flies
    30x50
    20x25
    20x10
    Notes: Partials on first two sets
    trying to get strong again

    training log
    https://forum.bodybuilding.com/showthread.php?t=176698561
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  4. #214
    Registered User xRequiem's Avatar
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    Week 4 Day 1 Creeping Death - Legs

    Leg Curls
    100 3x10
    Drop Set: 85x10, 70x8, 55x8, 55x25(partials)

    Leg Press
    610 3x8

    Oly Squats
    225x8
    275x4
    Notes: knees are achey so I cut em short

    Leg Press
    270x50

    DB RDL
    70 4x8

    Not my best showing. Taken aback by the knee pain. Need to foam roll this week to work it out.
    trying to get strong again

    training log
    https://forum.bodybuilding.com/showthread.php?t=176698561
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  5. #215
    Registered User Filmbuff81's Avatar
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    Still pretty strong work overall.
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  6. #216
    Registered User xRequiem's Avatar
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    Week 4 Day 2 Creeping Death - Chest/Shoulders

    Machine Chest Press
    130 4x10

    Incline Bench Press
    125 3x8

    Bench Press
    175 4x5
    Notes: explosive reps

    Stretcher Pushups
    Bw 2x15, 13

    Spider Crawls
    4 sets

    Bent over DB Raises
    15 3x20

    Decline DB Press
    25 3x10
    Notes: left side only

    Seated Calf Raises
    100 4x20

    Tricep Rope Pushdowns
    50 3x12
    trying to get strong again

    training log
    https://forum.bodybuilding.com/showthread.php?t=176698561
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  7. #217
    Registered User xRequiem's Avatar
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    Week 4 Day 3 Creeping Death - Back

    Smith Barbell Rows
    170 4x10

    Chest Supported Machine Rows
    130 4x8

    One Arm Lat Pulldowns
    40 4x8

    Trap Bar Deadlifts
    245 4x5

    Back Extensions
    115 4x8

    Barbell Curls
    45 2x25
    trying to get strong again

    training log
    https://forum.bodybuilding.com/showthread.php?t=176698561
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  8. #218
    Registered User xRequiem's Avatar
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    Week 5 Day 1 Creeping Death - Legs

    Seated Leg Curls
    100 4x8 +12 partials
    Notes:  Partials out of the stretched position. Ouch!

    Squats
    315 3x8
    Leg Press
    450 3x10
    Notes: One of the hardest (super)sets I've ever done

    DB Stiff Legged Deadlifts
    80 3x10
    Seated Calf Raises
    100 3x20
    trying to get strong again

    training log
    https://forum.bodybuilding.com/showthread.php?t=176698561
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  9. #219
    Registered User xRequiem's Avatar
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    Week 5 Day 2 Creeping Death - Chest/Shoulders

    Incline DB Press
    45 3x10

    Incline Smith Press
    100 2x8, 12

    Decline Smith Press
    70x15
    90x12
    110x9
    130x6
    Drop set: 110x6, 90x8

    Stretcher Pushups
    BW 3x12

    Close Grip Pushups
    BW 2x15

    6 Ways
    8 5x10

    Bent Over Lateral Raises
    15 3x15
    Spider Crawls
    3 sets
    Last edited by xRequiem; 02-17-2020 at 05:29 PM.
    trying to get strong again

    training log
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  10. #220
    Registered User musclehead09's Avatar
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    Continuing to dig the volume in here. Love Meadow’s stuff.

    Thinking I will run another bodybuilding block soon again too. Going to attempt to start training early mornings (wake at 5; lift at 6) as I’ve been working late a lot and missing my evening workouts mid week.
    Lifetime PR's

    Squat 445 w/ wraps (405 raw no wraps)
    Competition Bench 275
    Deadlift 435

    Training Log:
    https://forum.bodybuilding.com/showthread.php?t=177139451
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  11. #221
    Registered User xRequiem's Avatar
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    Week 5 Day 3 Creeping Death - Back

    Smith Machine Rows
    160 3x8
    Drop set: 160x6, 140x6 90x20

    Parallel Grip Pulldowns
    130 4x8
    DB Pullovers
    30 4x10

    Reeves Deadlifts
    115 5x5

    Seated Calf Raises
    90 3x20
    Machine Back Extensions
    80 3x20

    Least entertaining back day of the routine thus far. Reeves Deadlifts were difficult as my gym doesn't have plates with the molded handle.
    trying to get strong again

    training log
    https://forum.bodybuilding.com/showthread.php?t=176698561
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  12. #222
    Registered User xRequiem's Avatar
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    Week 5 Day 4 Creeping Death - Chest/Shoulders

    Machine Press
    115x15
    130x12
    145x9
    160x6

    Incline Smith Press
    50x30
    70x20
    80x10
    Hammer Curls
    30 3x12

    Destroyer Sets
    10x60
    7x30
    7x10

    DB Lateral Raises
    15 5x10
    Notes: 30 second rest

    Vbar Tricep Pushdowns
    40x20
    45x20
    50x20

    Vbar Curls
    40x12
    45x12
    50x12
    trying to get strong again

    training log
    https://forum.bodybuilding.com/showthread.php?t=176698561
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  13. #223
    Registered User xRequiem's Avatar
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    Week 6 Day 1 Creeping Death - Legs

    Leg Curls
    100 3x12
    Drop set: 100x12, 80x8, 60x8 +25 partials

    Leg Extensions
    120 2x10
    140 2x10

    Leg Press
    420 4x10

    Beltless Squats
    275x8
    315x8
    335x8

    DB Stiff Legged Deadlifts
    70 4x10

    Seated Calf Raises
    50 4x20
    trying to get strong again

    training log
    https://forum.bodybuilding.com/showthread.php?t=176698561
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  14. #224
    Registered User xRequiem's Avatar
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    Week 6 Day 2 Creeping Death - Chest/Shoulders

    Vertical Chest Press
    170 4x8
    Notes: 1 second pause

    Incline Bench Press
    135x6
    145 3x6

    Bench Press
    165x5
    170x5
    175x5
    180x5
    185x5

    Barbell Front Raises
    45 4x10

    Stretcher Pushups
    3x15

    DB Lateral Raises
    20x10
    25x10
    30x10 - PR
    35x10 - cheat reps

    Single Arm DB Press
    30 3x15
    Notes: horizontal grip, left side only

    Wide Grip Lat Pulldowns + Reverse Grip Pulldowns
    70 3x12
    trying to get strong again

    training log
    https://forum.bodybuilding.com/showthread.php?t=176698561
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  15. #225
    Registered User xRequiem's Avatar
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    Week 6 Day 3 Creeping Death - Back

    Smith Rows
    180 3x10
    Drop set: 180x8, 130x8, 90x25

    DB Rows
    90 4x10

    Lat Pulldown Partials
    140 4x8

    DB Pullovers
    45 4x8

    Rack Pulls
    315 4x5
    Banded Hyper Extensions
    BW 4x15

    Calf Raises
    80 4x12

    HLR
    2x6
    trying to get strong again

    training log
    https://forum.bodybuilding.com/showthread.php?t=176698561
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  16. #226
    Registered User xRequiem's Avatar
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    Week 6 Day 4 Creeping Death - Chest/Shoulders

    Machine Chest Press
    150x8
    170x8
    190x8
    210x8
    230x8
    250x8
    230x8
    190 2x8
    Banded Over And Backs
    6x8

    Cage Press
    115 6x6

    Reverse Lateral Raises
    15 3x25
    Notes: 90 second rest

    Spider Crawls
    5 sets

    Pec Minor Dips
    20 3x12

    Dips
    2x8
    trying to get strong again

    training log
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  17. #227
    Registered User xRequiem's Avatar
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    Week 6 Day 5 Creeping Death - Arms

    Vbar Pushdowns
    50 6x10
    Notes: 30 second rest

    Bench Dips
    BW 4x8
    Notes: 3 second descent
    Smith JM Press
    50 4x8

    DB Curls
    25x8
    30x8
    35x8
    30x8
    25x8
    BB Curls
    65 5x6

    Lying Ab Machine Thing
    4x15

    Preacher Curls
    25 3x8
    Reverse EZ Bar Curls
    25 3x10
    trying to get strong again

    training log
    https://forum.bodybuilding.com/showthread.php?t=176698561
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  18. #228
    Registered User xRequiem's Avatar
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    Week 7 Day 1+2 Creeping Death - Legs + Shoulders/Chest

    Leg Curls
    85 2x12
    70 2x12
    55 2x12
    Notes: 45 second rest

    Leg Press
    540 4x8

    Calf Press
    180x15
    360x15

    DB Press
    35x10
    40 2x10
    Notes: slow reps working on pec activation

    Incline Bench Press
    135 4x6
    Notes: back in Vermont. This bench is complete trash

    Close Grip Pushups
    5x10
    Vbar Pushdowns
    50 5x10

    Assisted Dips
    3x10

    Front Squats
    135x8
    185x6

    Single Arm DB Press (left)
    25 3x8

    **** I'm exhausted.
    trying to get strong again

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  19. #229
    Registered User xRequiem's Avatar
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    Week 7 Day 3 Creeping Death - Back

    Smith Rows
    160 4x8
    Meadows Rows
    50 4x8

    Lat Pulldowns
    55x20
    70x20

    **** day. Left gym clothes at home and my body aches. Pretty sure I've got the Wuhan flu.

    Think I pulled my lat too. Yay.
    trying to get strong again

    training log
    https://forum.bodybuilding.com/showthread.php?t=176698561
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  20. #230
    Registered User xRequiem's Avatar
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    Week 7 Day 4 Creeping Death - Chest / Shoulders

    Incline DB Press
    45 8x8

    Barbell Front Raises
    45 3x12
    Seated Calf Raises
    180 3x12

    Bent over Lateral Raises
    20 3x15
    Spider Crawls
    3 sets

    Slight Decline DB Press (left pec)
    30x12
    35x12
    40x12
    trying to get strong again

    training log
    https://forum.bodybuilding.com/showthread.php?t=176698561
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  21. #231
    Registered User xRequiem's Avatar
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    Week 8 Day 1 Creeping Death - Legs

    Seated Leg Curls
    85x15
    100x12
    115x9
    130x6
    70x25

    Leg Press
    540x10
    590x20, 450x8, 360x8, 270x25
    Calf Press
    180x50
    270x30

    Front Squats
    135x8
    185 3x8

    Stiff Legged Deadlifts
    135x20
    185x15

    H
    590x20 is a huge PR on leg press.
    trying to get strong again

    training log
    https://forum.bodybuilding.com/showthread.php?t=176698561
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  22. #232
    Registered User musclehead09's Avatar
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    Age: 25
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    Originally Posted by xRequiem View Post
    Week 8 Day 1 Creeping Death - Legs

    Seated Leg Curls
    85x15
    100x12
    115x9
    130x6
    70x25

    Leg Press
    540x10
    590x20, 450x8, 360x8, 270x25
    Calf Press
    180x50
    270x30

    Front Squats
    135x8
    185 3x8

    Stiff Legged Deadlifts
    135x20
    185x15

    H
    590x20 is a huge PR on leg press.
    That volume made my legs scream haha. Looks great man.
    Lifetime PR's

    Squat 445 w/ wraps (405 raw no wraps)
    Competition Bench 275
    Deadlift 435

    Training Log:
    https://forum.bodybuilding.com/showthread.php?t=177139451
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  23. #233
    Registered User davidnc67's Avatar
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    Special sauce?

    When you were a competitive power lifter, were you on the special sauce?
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  24. #234
    Registered User xRequiem's Avatar
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    Week 8 Day 3 Creeping Death - Back

    Meadows Rows
    50 3x8
    65 2x6

    Wide Grip Lat Pulldowns
    130 3x8

    Deadlift Shrugs
    135x5
    225x5
    275x5
    Sumo Deadlifts
    315x2
    405x2
    455x2

    Chest Supported Rows
    100x8
    115x8
    130x10

    Banded Good Mornings
    2x20

    Weight up to 191 and my strength returning! Deadlifts were stupid easy. Feel like I can pull 600 if my pec doesn't die. Maybe once I get back to Texas and start lifting with the local PL I'll be more motivated to do so. Also, considering looking for a local sports therapist/better chiro to see if there's anything in addition to the stretches/mobility work I'm currently doing.

    Originally Posted by davidnc67 View Post
    When you were a competitive power lifter, were you on the special sauce?
    Yep. Lifted for around 4 years. Started on the beginning of my 3rd year. Took a few years off and now I'm about 14 months back to lifting.
    trying to get strong again

    training log
    https://forum.bodybuilding.com/showthread.php?t=176698561
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  25. #235
    Registered User xRequiem's Avatar
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    Week 8 Day 4+5 Creeping Death - Chest + Arms

    DB Flies
    30 3x10
    Neutral Grip DB Press
    30 3x10

    Barbell Curls
    65 5x8
    Notes: 60 second rest

    Hammer Curls
    30 4x10

    Rope Pushdowns
    50x15
    55x13
    60x10
    65x8, 30x8

    Dips
    BW 3x10

    Pec Minor Dips
    Somexsome
    trying to get strong again

    training log
    https://forum.bodybuilding.com/showthread.php?t=176698561
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  26. #236
    Registered User xRequiem's Avatar
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    Week 9 Day 1 Creeping Death - Legs

    Leg Curls
    100 4x10

    Squats
    315x6
    365x5
    405x3
    425x3

    Leg Press
    270 4x15
    Calf Press
    270 4x15
    Notes: 60 second rest on superset

    Stiff Legged Deadlifts
    205 3x8

    Leg Extensions
    85 2x8
    85x8, 70x8, 55x8, 40x12

    Went a bit YOLO on squats today. 425x5+ is there which is a cool feeling. Quite possibly the last leg day I get to do for a while due to covid19 concerns. My friend has a bench and rack with 300lb so at least I'll be able to get some work in.

    Also starting my cut today. Doesn't feel right to bulk at times like this.
    trying to get strong again

    training log
    https://forum.bodybuilding.com/showthread.php?t=176698561
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  27. #237
    Registered User xRequiem's Avatar
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    Week 9 Day 2 Creeping Death - Chest/Shoulders

    Machine Press
    130 4x8
    Notes: 1 second hold

    Incline DB Press
    30x15
    40x15
    50x12
    60x10
    70x7

    Decline DB Press
    40 3x12

    Dips
    2x20

    Vbar Pushdowns
    4x10
    Close Grip Pushups
    4x10

    Bent Over Lateral Raises
    15 3x15
    Spider Crawls
    2 sets

    Lateral Raises
    15 3x15
    Spider Crawls
    2 sets

    Replaced barbell with dumbbells again. I need to get my pec minor area checked out this fall when the coronavirus pandemic is over.(hopefully)
    trying to get strong again

    training log
    https://forum.bodybuilding.com/showthread.php?t=176698561
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