Ascendance: DrankSlangin’s Training Journal

[DrankSlangin]

No you definitely got this man, that’s not that long. I’m inspired by your leg workouts.
I jacked my back up real bad about 8 years ago. I was jumping a gap snowboarding and came up short and compressed my lower lumbar. Ha, I also blew my knee out having sex and never had it repaired because I didn’t have insurance. Bottom line me kness and back are fucked I can’t go too heavy on squats and dead’s. So makes me jealous!

That really blows man, sorry to hear it. I’m in the same boat with my pec rupture. Most guys love chest days as their favorite. For me it’s the worst. I have to balance that fine line of pushing just hard enough so I can grow while ensuring my anterior delt doesn’t get injured. I know my body well enough to feel where that point is, but it definitely holds back my chest development.

But that’s reality, we all have injuries. I’ll never have a great chest, and that’s one of the many reasons that drive me on leg days. I want to have the biggest set of wheels I can possibly have. My lower body has grown the most thus far and I’m pleased, but I don’t think I’ll ever be satisfied with my legs. I want massive fucking quadzillas ha.

My calves really suck right now But somehow, some way I will grow them.

“Be happy, but never satisfied.” - Bruce Lee

 

[DrankSlangin]

Week 1 Day 5
CHEST/SHOULDERS

Cable Rotators

5x20 (warm up)
5x20 (warm up)
5x20 (warm up)

Incline Dumbbell Press

40x8 (warm up)
50x8 (warm up)
65x8 (warm up)
70x8
85x7 + 1 forced
85x6 + 2 forced

Incline Bench Press

135x6 (warm up)
155x6 (warm up)
175x8
185x6 + 2 forced
185x5 + 3 forced

Flat Dumbbell Press

70x8
80x6 + 2 forced
3rd set: 24 rep drop set w loaded stretch

65x8, 50x6 + 2 forced, 35x5 + 3 forced, 21sec loaded stretch

Machine Rear Delt Laterals

55x20
70x20
70x20

Dumbbell Front/Side Laterals
Raises to your 10 and 2 o’clock

15x10 + 6 partials from the bottom
15x10 + 6 partials
15x10 + 6 partials

Machine Overhead Press

70x8
70x7
70x6

Calves Tri set

Horizontal raises 130x20, x20, x15
Body weight standing raise x10 with 2sec hold each rep
Banded side dorsiflexion x10, x10, x6

3 rounds total

Having a good partner is so refreshing. I’m a fan of forced reps and having peace of mind to push heavier knowing you have a spot if needed. Just gotta make sure the chatter stops when it’s your set!

Big jump on the db flat press drop set plus an actual loaded stretch with my partner pushing down the weight from the stretched position while I push up for 30sec, I made it 21sec before tapping out. Great chest finisher.

Less weight recorded for overhead press, but I was at a different gym today and this machine has much more resistance. I started with 110 like last session and couldn’t move it ha 70 was challenging.

 

[FourOneDeuxFitt]

Week 1 Day 5
CHEST/SHOULDERS

Cable Rotators

5x20 (warm up)
5x20 (warm up)
5x20 (warm up)

Incline Dumbbell Press

40x8 (warm up)
50x8 (warm up)
65x8 (warm up)
70x8
85x7 + 1 forced
85x6 + 2 forced

Incline Bench Press

135x6 (warm up)
155x6 (warm up)
175x8
185x6 + 2 forced
185x5 + 3 forced

Flat Dumbbell Press

70x8
80x6 + 2 forced
3rd set: 24 rep drop set w loaded stretch

65x8, 50x6 + 2 forced, 35x5 + 3 forced, 21sec loaded stretch

Machine Rear Delt Laterals

55x20
70x20
70x20

Dumbbell Front/Side Laterals
Raises to your 10 and 2 o’clock

15x10 + 6 partials from the bottom
15x10 + 6 partials
15x10 + 6 partials

Machine Overhead Press

70x8
70x7
70x6

Calves Tri set

Horizontal raises 130x20, x20, x15
Body weight standing raise x10 with 2sec hold each rep
Banded side dorsiflexion x10, x10, x6

3 rounds total

Having a good partner is so refreshing. I’m a fan of forced reps and having peace of mind to push heavier knowing you have a spot if needed. Just gotta make sure the chatter stops when it’s your set!

Big jump on the db flat press drop set plus an actual loaded stretch with my partner pushing down the weight from the stretched position while I push up for 30sec, I made it 21sec before tapping out. Great chest finisher.

Less weight recorded for overhead press, but I was at a different gym today and this machine has much more resistance. I started with 110 like last session and couldn’t move it ha 70 was challenging.

That’s what I enjoy the most about his programs. I’m not using nowhere near the weight I used to. Like for instance with the pump workout I did it was straight 60sec rest between all sets and exercises by the time I hit the second exercise incline dB I was only pushin like 60-65 for 12 haha

 

[DrankSlangin]

That’s what I enjoy the most about his programs. I’m not using nowhere near the weight I used to. Like for instance with the pump workout I did it was straight 60sec rest between all sets and exercises by the time I hit the second exercise incline dB I was only pushin like 60-65 for 12 haha

Yeah man this is more volume than I was expecting for a 7 day a week program. And this is just week 1! I’m trying to control my weight jumps so I can at least get close to the total reps the program is calling for before falling back on forced reps.

 

[wedorecover]

Im in kill it brother

 

[DrankSlangin]

Im in kill it brother

Many thanks for your support my man!

 

[DrankSlangin]

Week 1 Day 6
BACK

Meadows Row

70x8 (warm up)
95x8 (warm up)
120x8 (warm up)
130x8
145x8
130x8

Chest Supported Row

150x12
150x12
150x10 + 2 forced

Pullovers Dumbbell

55x12
55x12
60x9 + 1 forced and a tap out

Pulldowns - away facing and normal, 8 reps of each. Last 8 reps, partner pushes down on the weight while I fight to prevent the bar from going up

85x16
85x16
85x16

Hyperextension

body weight x20
body weight x20
body weight x20

Calf Raise on Leg Press and Dorsiflexion superset

• Horizontal Calf raises 3x30 (every 10th rep hold flex position for 10sec)
• Dorsiflex feet until anterior tibialis goes numb

90x30
Dorsiflex 50 reps
90x30
Dorsiflex 50 reps
90x30
Dorsiflex 40 reps

I intentionally went down a bit on Meadows row. Last session my final sets were kind of sloppy, same was true of my 2nd working set today. I’m really getting this movement down and love the squeeze, which I felt much better with a bit less weight but still challenging.

Pullovers man, massive lat pump engaged! I used to rock these out with a huge range of motion, db to the floor and extend all the way above the chest. Which would also engage my delts, triceps and chest. After watching John Meadows perform these, stopping motion just as the db is above top of the forehead increases time under tension and prevents me from recruiting other muscles. Love me some pullovers and pleased to see they will be featured again in week 2.

 

[DrankSlangin]

Week 1 Day 7
Biceps and Triceps

Rope Pushdowns

25x12 (warm up)
30x12 (warm up)
45x12
50x12
55x12
55x11

*Superset with*

Rope Hammer Curls

25x12 (warm up)
30x12 (warm up)
35x12
45x12
50x10
50x9

Incline Concentration Curls

15x12
20x12
25x12
25x10

*Superset with*

Incline Dumbbell Skullcrushers

25x12
30x12
45x10
45x10

Overhead Dumbbell Extension

65x12
80x12
80x12
80x12

*Superset with*

Barbell Curls

65x8
85x8
85x8
85x8

Calves Tri set

Horizontal raises 130x20, x20, x20
Body weight standing raise x10 with 2sec hold each rep
Banded side dorsiflexion x10, x10, x10

3 rounds total

Carnage calls for overhead rope extensions for this session, but the cable area was ridiculously crowded so I elected to use a dumbbell. Supersets man, the workouts go quick! In and out in just under 45min. Walking out I had that feeling of “did I forget something?” No time to admire swollen arms, time to rest up for week 2. 7 days a week, fuck man this is gonna be an awesome challenge.

 

[DrankSlangin]

Week 2 Day 1
LEGS

Seated Leg Curls

40x10 (warm up)
55x10 (warm up)
70x10 (warm up)
85x10 (warm up)
100x10
115x10
130x10 + 20 partials from stretched position

Barbell Squats

135x15 (warm up)
185x10 (warm up)
225x8
275x8
315x10

Bulgarian Split Squats

25x10 + 10 partials
30x10 + 10 partials
30x10 + 10 partials

Extensions
with 2sec hold top of each rep

130x8
145x8
160x8

Dumbbell Stiff Legged Deadlift

50x10
60x10
60x10

Pleased to squat 315 for 10 reps, time to push the weight next session. I’m thinking 335 for 8. With my TT coming back down to cruise levels and a couple weeks removed from tren, I’m expecting a drop off in strength but haven’t noticed much yet.

 

[DrankSlangin]

Action shot from 2nd working set 275x8

 

[FourOneDeuxFitt]

Awesome numbers on squats! 315x10 is solid. Especially followed by the Bulgarian split squats... brutal !

 

[DrankSlangin]

Week 2 Day 2
Chest and Shoulders

Decline Dumbbell Press

25x8 (warm up)
35x8 (warm up)
45x8 (warm up)
55x8 (warm up)
70x8
85x8
100x3

Flat Bench Press

135x8 (warm up)
165x8 (warm up)
185x8
195x7
205x6

Incline Smith Press

155x14
155x10
155x10

Machine Fly
2sec hold each rep

100x10 + 8 partials
115x10 + 8 partials

Rear Delt Destroyer Set
100 rep drop set of rear delt swings

40x30 + 20x30 + 15x10

Barbell Front Raise
Pulled all the way over head

45x10
65x5 + 5 partials
55x5 + 5 partials

Machine Overhead Press

Rest pause sets, 30 reps, rest 15sec, go to failure, keep going until only 2-3 reps can be done

50x22, x7, x4
30x22, x8, x7, x4
30x18, x6, x4

Standing Calf Raise and Dorsiflexion superset

• Standing Calf raises 3x30 (every 10th rep hold flex position for 10sec)
• Dorsiflex feet until anterior tibialis goes numb

130x30
Dorsiflex 50 reps
130x30
Dorsiflex 50 reps
150x25
Dorsiflex 46 reps

This session dominated me. I was too ambitious with the weights and didn’t realize how challenging the shoulder session was going to be.

This other gym I joined so I could train with my partner is missing 90 and 95lb dumbbells. Last set of decline db press I used 100s and only got 3. By the time I got to smith incline press I was torched.

The rear delt destroyer set... holy fuck. First mistake was starting with 40s, I only got half the reps and form was sloppy. I’ve never done barbell front raises before, and all the way above the head is brutal.

I’ll be much more humble heading into this workout on Friday.

 

[FourOneDeuxFitt]

Week 2 Day 2
Chest and Shoulders

Decline Dumbbell Press

25x8 (warm up)
35x8 (warm up)
45x8 (warm up)
55x8 (warm up)
70x8
85x8
100x3

Flat Bench Press

135x8 (warm up)
165x8 (warm up)
185x8
195x7
205x6

Incline Smith Press

155x14
155x10
155x10

Machine Fly
2sec hold each rep

100x10 + 8 partials
115x10 + 8 partials

Rear Delt Destroyer Set
100 rep drop set of rear delt swings

40x30 + 20x30 + 15x10

Barbell Front Raise
Pulled all the way over head

45x10
65x5 + 5 partials
55x5 + 5 partials

Machine Overhead Press

Rest pause sets, 30 reps, rest 15sec, go to failure, keep going until only 2-3 reps can be done

50x22, x7, x4
30x22, x8, x7, x4
30x18, x6, x4

Standing Calf Raise and Dorsiflexion superset

• Standing Calf raises 3x30 (every 10th rep hold flex position for 10sec)
• Dorsiflex feet until anterior tibialis goes numb

130x30
Dorsiflex 50 reps
130x30
Dorsiflex 50 reps
150x25
Dorsiflex 46 reps

This session dominated me. I was too ambitious with the weights and didn’t realize how challenging the shoulder session was going to be.

This other gym I joined so I could train with my partner is missing 90 and 95lb dumbbells. Last set of decline db press I used 100s and only got 3. By the time I got to smith incline press I was torched.

The rear delt destroyer set... holy fuck. First mistake was starting with 40s, I only got half the reps and form was sloppy. I’ve never done barbell front raises before, and all the way above the head is brutal.

I’ll be much more humble heading into this workout on Friday.

Rear delt destroyers!! 100 reps!!! Get it ! Did heavy side partials yesterday got a nasty pump from them. I can wait to run this program after Gamma Bomb

 

[DrankSlangin]

Rear delt destroyers!! 100 reps!!! Get it ! Did heavy side partials yesterday got a nasty pump from them. I can wait to run this program after Gamma Bomb

It was crazy! Right when I picked up the 40s I knew I should’ve elected for something lighter haha.

 

[MaskedLiberty]

Sub'd, good work sir!

 

[FourOneDeuxFitt]

It was crazy! Right when I picked up the 40s I knew I should’ve elected for something lighter haha.

That’s what I used for partial Side Laterals and dropped the weight after first set of 25 haha.

 

[DrankSlangin]

Sub'd, good work sir!

Thank you for the support!

 

[DrankSlangin]

Week 2 Day 3
BACK

One Arm Barbell Row

45x8 (warm up)
70x8 (warm up)
95x8 (warm up)
110x8
135x8
150x8

Barbell Bent Over Row

95x8 (warm up)
115x8 (warm up)
135x8
165x8
185x7

Shrugs Dumbbell
3sec hold top of each rep

65x12
70x12
70x12

Single Arm Supinated Pulldown

25x10
40x10
55x10

Pullover Dumbbell

60x12
60x8
60x8

Hyperextensions

15x20
15x20
15x20

Calves Tri set

Horizontal raises 170x20, x20, x20
Body weight standing raise x10 with 2sec hold each rep
Banded side dorsiflexion x10, x10, x10

4 rounds total

First time I’ve ever done one arm barbell rows so my form was a bit sloppy at heavier weight. I expect to get the feel of this exercise after a few sessions, similar to the feeling out process with Meadows Row.

I wasn’t able to move as much on pullovers. Possible strength decrease notice while test is dropping into cruise levels.

 

[DrankSlangin]

Calves Frequency

Calves. Mine are trash. Why are they so stubborn?? I know, because they are so highly conditioned. If I could get these fuckers to keep pace with my growing thighs, life would be much better. I am going to use John Meadows’ 3 styles of calf workouts and hammer mine 5 days per week instead of the 3 that Meadows recommends. They will be worked first every session so 100% effort can be given to this trouble spot. High volume is loosely inspired by @Roger rabbit ’s calves building plan. If my calves are not bigger at the completion of Carnage, I will fully implement his strategy for the next program as it seems to be working well for other Meso members.

Recent pictures of my lacking calves while they are 14.75” :

 

[MaskedLiberty]

Calves Frequency

Calves. Mine are trash. Why are they so stubborn?? I know, because they are so highly conditioned. If I could get these fuckers to keep pace with my growing thighs, life would be much better. I am going to use John Meadows’ 3 styles of calf workouts and hammer mine 5 days per week instead of the 3 that Meadows recommends. They will be worked first every session so 100% effort can be given to this trouble spot. High volume is loosely inspired by @Roger rabbit ’s calves building plan. If my calves are not bigger at the completion of Carnage, I will fully implement his strategy for the next program as it seems to be working well for other Meso members.

Recent pictures of my lacking calves while they are 14.75” :


View attachment 92549 View attachment 92548 View attachment 92547

I feel your pain brother. Mine lacked for some time and are now just okay. The only progress I have had has come from training them 3 or more times a week with high volume and little to no rest.