Ascendance: DrankSlangin’s Training Journal

[DrankSlangin]

Week 6 Day 4
LEGS

Seated Leg Curls
Working sets: every rep has 1sec rest pause in stretched position

60x10 (warm up)
80x10 (warm up)
100x10 (warm up)
120x10
140x10
160x10

Glute Machine

50x10
60x10
70x10
80x10

Superset: Leg Press and Bulgarian Split Squat

Final round includes Drop Set of Death: BSS x8, 8sec isohold, drop and repeat. 3 drops.

8 rounds total

Leg Press
*=wheel

4*x8
4*x8
6*x8
6*x8
8*x8
8*x8
10*x8
10*x8

**superset with**

Bulgarian Split Squats

10x8
10x8
20x8
20x8
30x8
30x8
40x8
Drop Set of Death: 40x8, 8sec isohold, 20x8, 8sec isohold, 10x8, 8sec isohold

Leg Press

12*x6
14*x6
16*x4

SLDL

165x12
185x12

It should be a crime to feel this good after a workout on cruise! Ahh but it was leg day, and nothing beats that euphoric pump from a murderous leg session! Well almost nothing ha.

I hate not doing squats, but it’s been great for the hip flexors since I can’t get nearly as deep on leg press as squats. My hips I’d guess are around 90%.

 

[DrankSlangin]

Week 6 Day 5
CHEST and SHOULDERS

Banded Machine Press

50x8 (warm up)
80x8 (warm up)
100x8 (warm up)
120x8
140x8
160x8

Incline Barbell

135x8 (feeder set)
165x8
165x8
175x8
185x6

Flat DB Press

70x8
75x8
80x7 + 1 forced

Machine Flyes
Sets: 10sec loaded stretch after final rep of set

90x12
90x12
90x12

Machine rear laterals

100x15 + 5 partials
110x15 + 5 partials
110x15 + 5 partials

Barbell Front Raise
Reps: 3-4” above eye level

45x15
45x11
45x10

Seated DB Side Laterals

20x15
20x11 + 2 partials
15x15

I was stronger today than I was on Tuesday with this workout, despite overall fatigue setting in a bit. A deload will be coming soon.

The program called for DB side lateral swings as the shoulder finisher, which I did on Tuesday. They call for partial reps and heavy weight. I think it’s a garbage exercise personally. I love rear delt swings, but side laterals just not a fan. So I did normal seated DB side laterals instead.

 

[FourOneDeuxFitt]

Week 6 Day 5
CHEST and SHOULDERS

Banded Machine Press

50x8 (warm up)
80x8 (warm up)
100x8 (warm up)
120x8
140x8
160x8

Incline Barbell

135x8 (feeder set)
165x8
165x8
175x8
185x6

Flat DB Press

70x8
75x8
80x7 + 1 forced

Machine Flyes
Sets: 10sec loaded stretch after final rep of set

90x12
90x12
90x12

Machine rear laterals

100x15 + 5 partials
110x15 + 5 partials
110x15 + 5 partials

Barbell Front Raise
Reps: 3-4” above eye level

45x15
45x11
45x10

Seated DB Side Laterals

20x15
20x11 + 2 partials
15x15

I was stronger today than I was on Tuesday with this workout, despite overall fatigue setting in a bit. A deload will be coming soon.

The program called for DB side lateral swings as the shoulder finisher, which I did on Tuesday. They call for partial reps and heavy weight. I think it’s a garbage exercise personally. I love rear delt swings, but side laterals just not a fan. So I did normal seated DB side laterals instead.

Your numbers are definitely improving. I agree with the heavy Side Laterals. Something just doesn’t click right with me when I do them. I love the seated full ROM Side Laterals or even leaning off of a smith machine holding on with one hand or whatever machine and adding more of an angle to get a stronger contraction and hit one side at a time. Those feel pretty damn good too.

 

[DrankSlangin]

Your numbers are definitely improving. I agree with the heavy Side Laterals. Something just doesn’t click right with me when I do them. I love the seated full ROM Side Laterals or even leaning off of a smith machine holding on with one hand or whatever machine and adding more of an angle to get a stronger contraction and hit one side at a time. Those feel pretty damn good too.

I’m with you on single arm side laterals. For me it helps disengage my traps a bit. Traps always trying to get in on the action and never waiting their turn! Then it’s time to do shrugs on back day and they’re already fatigued haha.

 

[FourOneDeuxFitt]

I’m with you on single arm side laterals. For me it helps disengage my traps a bit. Traps always trying to get in on the action and never waiting their turn! Then it’s time to do shrugs on back day and they’re already fatigued haha.

Well I remember meadows giving a pro tip in one of his programs to keep your pinky finger turned a bit down when doing Side Laterals and it will engage the medial head a bit more and disengage the traps also a bit more. So far it’s been working well when I actually remember to do it and focus on that

 

[DrankSlangin]

Well I remember meadows giving a pro tip in one of his programs to keep your pinky finger turned a bit down when doing Side Laterals and it will engage the medial head a bit more and disengage the traps also a bit more. So far it’s been working well when I actually remember to do it and focus on that

Hey that’s great, I’ll give that a try. I was taught the opposite, almost to pretend you’re holding bottles and pouring out as you raise your arms. Probably a good idea to do both to hammer em from multiple angles, but i’ll for sure try pinky’s low to save my traps!

 

[FourOneDeuxFitt]

Hey that’s great, I’ll give that a try. I was taught the opposite, almost to pretend you’re holding bottles and pouring out as you raise your arms. Probably a good idea to do both to hammer em from multiple angles, but i’ll for sure try pinky’s low to save my traps!

No I agree that’s what I was always told but when I do that I smash my traps. Every. Single. Time.

 

[DrankSlangin]

Week 6 Day 6
BACK

Single Arm Supinated Pulldown

30x10 (warm up)
40x10 (warm up)
50x10
50x10
50x10

Supported Row

50x10 (feeder set)
90x10 (feeder set)
140x10
140x10 too much!
110x10 great squeeze
110x10 bonus set for going down

DB Pullover

65x10
65x10
70x10

Facepulls

60x12 (feeder set)
70x12 perfect set
70x12
70x12

Chins Machine
Weight inversely related to resistance

80x8
70x8
70x8

Barbell Shrugs
Reps: 3sec hold contracted position

185x8
205x8
215x8

Banded Hyperextensions

Bandx20
Bandx20
Bandx20

This back workout was awesome, loved both sessions. Early in the week, I previewed it and thought meh, no deads, no heavy rows, boring! But it was a lot of fun and highly effective.

Forgot to note yesterday was the last day of @Roger rabbit ‘s 2 week portion of hitting calves every day. Now they will get a week off before going back to the calves’ workouts outlined in Carnage, then the cycle repeats.

 

[FourOneDeuxFitt]

Week 6 Day 6
BACK

Single Arm Supinated Pulldown

30x10 (warm up)
40x10 (warm up)
50x10
50x10
50x10

Supported Row

50x10 (feeder set)
90x10 (feeder set)
140x10
140x10 too much!
110x10 great squeeze
110x10 bonus set for going down

DB Pullover

65x10
65x10
70x10

Facepulls

60x12 (feeder set)
70x12 perfect set
70x12
70x12

Chins Machine
Weight inversely related to resistance

80x8
70x8
70x8

Barbell Shrugs
Reps: 3sec hold contracted position

185x8
205x8
215x8

Banded Hyperextensions

Bandx20
Bandx20
Bandx20

This back workout was awesome, loved both sessions. Early in the week, I previewed it and thought meh, no deads, no heavy rows, boring! But it was a lot of fun and highly effective.

Forgot to note yesterday was the last day of @Roger rabbit ‘s 2 week portion of hitting calves every day. Now they will get a week off before going back to the calves’ workouts outlined in Carnage, then the cycle repeats.

Your chest supported Rows were heavy man. Especially when your in a fixed position and really isolating your back and after you got them nice and warmed up with the Supinated Pulldowns. Solid workout. Every time I look at your log and see you using bands I kick myself for still not investing in them.

 

[DrankSlangin]

Your chest supported Rows were heavy man. Especially when your in a fixed position and really isolating your back and after you got them nice and warmed up with the Supinated Pulldowns. Solid workout. Every time I look at your log and see you using bands I kick myself for still not investing in them.

Thanks man! I’m getting better at finding that fine line between great contraction and a bit too much weight.

I’m starting to like the band work! I’ve never used them before this program. The gym I’m at now has them and no one uses them so they’re always available. I love em for hypers, more comfortable than holding a plate.

 

[DrankSlangin]

Week 6 Day 7
BICEPS and TRICEPS

V Bar Pushdowns
Sets: heavy pyramid

100x15
120x12
130x10
140x8
160x7

Dips

bodyweight x15
bodyweight x13
bodyweight x15

Decline Lying Extension

50x15
60x15
60x11

Standing DB Curls
Reps: 3sec negative

25x8
25x8
30x8
30x5

EZ Bar Preacher Curls
Sets: 45sec rest between

55x8
55x8
55x8
55x8

EZ Bar Reverse Curls

Bar x16
Bar x19
Bar x17

Seemed like a quick, easy workout. Not sure if I even broke a sweat, so I left the gym feeling guilty. Had a decent pump still when I got home though so I’ll chalk it up as just one of those days.

 

[FourOneDeuxFitt]

Week 6 Day 7
BICEPS and TRICEPS

V Bar Pushdowns
Sets: heavy pyramid

100x15
120x12
130x10
140x8
160x7

Dips

bodyweight x15
bodyweight x13
bodyweight x15

Decline Lying Extension

50x15
60x15
60x11

Standing DB Curls
Reps: 3sec negative

25x8
25x8
30x8
30x5

EZ Bar Preacher Curls
Sets: 45sec rest between

55x8
55x8
55x8
55x8

EZ Bar Reverse Curls

Bar x16
Bar x19
Bar x17

Seemed like a quick, easy workout. Not sure if I even broke a sweat, so I left the gym feeling guilty. Had a decent pump still when I got home though so I’ll chalk it up as just one of those days.

He states in a lot of his programs “Arm day” is really aimed to chase the pump and leave the growth for them to happen during heavy compounds other days of the week. Seems like a solid workout bro. Love the lying extensions !

 

[DrankSlangin]

Deload Schedule

Alas I am at the halfway point of my cruise with Carnage. I love the program thusfar! My first John Meadows program, it has helped maintain my strength and size well during the comedown and myostatin peak phase. While it has beat me up to a degree, I stand ready to embrace the challenges of the 2nd half.

With that said, I am implementing a deload week every 8 weeks for the foreseeable future. There will be no set breaks in between John Meadows’ programs, only deloads on schedule.

Because I took a week off before Carnage, I will deload after week 8. Then I will go straight into Sentinel after week 12 of Carnage, and will deload after week 4 of Sentinel. And so forth.

 

[DrankSlangin]

Week 7 Day 1
LEGS

Lying Leg Curls
Reps: 8 full, 8 partial from stretched position

4 warm up sets
95x8 + 8 partials
95x8 + 8 partials
95x8 + 8 partials

Adductor Machine

145x12 (feeder set)
130x12
100x12
100x12

Bulgarian Split Squats

bodyweight x10
bodyweight x10
15x8
25x8
50x8
Drop set of death: 50x8 + 8sec isohold, drop, 25x8 + 8sec isohold, drop, 15x8 + 8sec isohold

Hack Squats 1.5s

90x8
90x8
90x8

Front Squats

115x8 (feeder set)
135x8
155x8
155x6 barbell slipped off shoulder

SLDL

185x12
185x9 toast

I learned a few things in this workout. First, adductors must be small muscles, they get tight quick!

Second, Hack 1.5s... what a world of hurt! Wow awesome exercise. I had to pause a few times during the last 2 sets with only 2 wheels on board.

Third, front squats. The 2nd time I’ve ever done em. I have to say there’s some getting used to. My shoulders aren’t flexible enough to get the correct grip down, so I crossed my arms over the bar. Easy to get your ass on the floor and hammered my abs as much as my quads. I suspect I will like these more with experience.

 

[DrankSlangin]

Week 7 Day 2
CHEST and SHOULDERS

Incline DB Press

many warm ups
80x8
85x7
85x7

Incline Barbell

115x12 (feeder set)
135x12
155x9
145x9

Medium Grip Bench Press

185x6
195x6 shit form last 2 reps
185x6
185x7

Stretch Pushups

15 + 5 partials
10 + 3 partials

DB Side Laterals

15x15
15x15
15x15
15x13 + 2 partials

Reverse Pec Deck

70x15 (feeder set)
85x15
90x15
90x11

6 Ways

10x10
10x6
5x9

My first shit workout in awhile, or at least that’s how it played out in my mind. My left shoulder is more pumped than my right I felt a bit weaker today and I temporarily forgot I’m supposed to be pushing for reps, not chasing weight.

Outside the gym however I got a 102 on my brain and spinal cord exam in A&P. So that’s pretty fuckin cool I’d say

 

[Morefyah]

You must have strong hammy’s,

Week 7 Day 2
CHEST and SHOULDERS

Incline DB Press

many warm ups
80x8
85x7
85x7

Incline Barbell

115x12 (feeder set)
135x12
155x9
145x9

Medium Grip Bench Press

185x6
195x6 shit form last 2 reps
185x6
185x7

Stretch Pushups

15 + 5 partials
10 + 3 partials

DB Side Laterals

15x15
15x15
15x15
15x13 + 2 partials

Reverse Pec Deck

70x15 (feeder set)
85x15
90x15
90x11

6 Ways

10x10
10x6
5x9

My first shit workout in awhile, or at least that’s how it played out in my mind. My left shoulder is more pumped than my right I felt a bit weaker today and I temporarily forgot I’m supposed to be pushing for reps, not chasing weight.

Outside the gym however I got a 102 on my brain and spinal cord exam in A&P. So that’s pretty fuckin cool I’d say

Congrats on the exam bro!
That’s awesome

 

[DrankSlangin]

Week 7 Day 3
BACK

Facepulls

warm up sets
80x10
80x10
80x10

Supported Row

90x8 (feeder set)
140x
140x8
140x8

DB Pullovers

65x10
70x10
70x10

Single Arm Supinated Pulldown

50x10
50x10
50x10

Rack Pulls
Reps: lower slowly to keep lats flexed

185x6 (feeder set)
225x6
225x6
225x6

Barbell Shrugs
Reps: 1sec hold at top

205x12
225x12
225x9

Banded Hyperextensions

25x20
25x15
25x15

Better day, I really love rack pulls. Currently my favorite back exercise in Carnage thusfar. I graduated to the red band from the purple one for banded hypers if that means anything to anyone haha Don’t knock em til you try em, intense lower back pumps.

Part of my left medial deltoid has a slight strain or is overworked, likely from picking up the slack from my torn right pec on barbell press days. Nothing serious, but it is painful enough to have woken me up a few times last night. A chest/shoulder day off on Friday seems probable.

 

[FourOneDeuxFitt]

Week 7 Day 3
BACK

Facepulls

warm up sets
80x10
80x10
80x10

Supported Row

90x8 (feeder set)
140x
140x8
140x8

DB Pullovers

65x10
70x10
70x10

Single Arm Supinated Pulldown

50x10
50x10
50x10

Rack Pulls
Reps: lower slowly to keep lats flexed

185x6 (feeder set)
225x6
225x6
225x6

Barbell Shrugs
Reps: 1sec hold at top

205x12
225x12
225x9

Banded Hyperextensions

25x20
25x15
25x15

Better day, I really love rack pulls. Currently my favorite back exercise in Carnage thusfar. I graduated to the red band from the purple one for banded hypers if that means anything to anyone haha Don’t knock em til you try em, intense lower back pumps.

Part of my left medial deltoid has a slight strain or is overworked, likely from picking up the slack from my torn right pec on barbell press days. Nothing serious, but it is painful enough to have woken me up a few times last night. A chest/shoulder day off on Friday seems probable.

Solid workout brother. You making sure during your pressing movements your shoulders are retracted and locked in?? I’ve been focusing a lot on that and it’s been taking hella stress off my shoulders man. Anyways. Great work. Keep grinding !!

 

[DrankSlangin]

You must have strong hammy’s,

Congrats on the exam bro!
That’s awesome

Thanks man! I studied my ass off for it. Like 5-6 hours a day last Thursday through Sunday. The test we have this Monday is gonna be even more challenging I think, so I’ve been getting up at 5am every day this week for extra study time. Madness I tell ya!

When I went to college back in the late 90s, I didn’t do anything except get shitfaced every night. Now that I have a new career I’m chasing at age 41, it’s easier to stay focused and study. And there’s the whole sobriety thing which helps a lot.

Makes me wonder how things would’ve been different had I not have wasted so many years. But I suppose that’s a pointless thought that does no good whatsoever.

“Don’t look back. You’re not going that way.”

 

[DrankSlangin]

Solid workout brother. You making sure during your pressing movements your shoulders are retracted and locked in?? I’ve been focusing a lot on that and it’s been taking hella stress off my shoulders man. Anyways. Great work. Keep grinding !!

I have been generally ever since that was discussed a few weeks ago in your log, however I wasn’t 100% focused yesterday for whatever reason. And yesterday had a lot of
barbell pressing. You’re right I need to focus harder on shoulder retraction, I’m sure that will help.