Ascendance: DrankSlangin’s Training Journal

[MaskedLiberty]

Wish I had a damn trading partner haha. Too tough with shift work and finding someone who actually likes to spend as much time in the gym as myself too. Nobody wants to wake up early or hit it after a long day.

I would be up every morning at 4 to hit it. Used to have a partner to do this with, would even drive 30 minutes north to hit a badass gym, shower there and head to work. Some of the best gains I have made in a 3 month time span ever.

 

[DrankSlangin]

Wish I had a damn trading partner haha. Too tough with shift work and finding someone who actually likes to spend as much time in the gym as myself too. Nobody wants to wake up early or hit it after a long day.

Totally man. The hard part for us is finding someone who wants to commit themselves fully like we do. Putting everything else behind, making sacrifices and really chasing goals. Friends are nice to workout with, but always too much bullshit and then before you know it, it’s been your set for 4 minutes. I think people like us are rare, and most don’t understand us. Most people are content just getting fit and that’s great, but we want something more.

Then if you can even find a partner, good luck getting your schedules lined up! I got very lucky with mine but we only workout together maybe 3 days per week. I train during his peak trainer times and I’m currently unwilling to compromise with my schedule.

 

[MaskedLiberty]

Totally man. The hard part for us is finding someone who wants to commit themselves fully like we do. Putting everything else behind, making sacrifices and really chasing goals. Friends are nice to workout with, but always too much bullshit and then before you know it, it’s been your set for 4 minutes. I think people like us are rare, and most don’t understand us. Most people are content just getting fit and that’s great, but we want something more.

Then if you can even find a partner, good luck getting your schedules lined up! I got very lucky with mine but we only workout together maybe 3 days per week. I train during his peak trainer times and I’m currently unwilling to compromise with my schedule.

I can relate to this so much. My buddy is my normal training partner and to be honest I feel like he pulls my intensity out of me and stomps it on the floor. I am far better off training alone, UNLESS I can find someone more like myself. You should be able to feed off of your partner, not have to guide them. Enough of my sob story..

 

[FourOneDeuxFitt]

@MaskedLiberty @DrankSlangin

It’s few and far between fellas haha. Almost like finding a loyal woman now a days hahaha

 

[MaskedLiberty]

@MaskedLiberty @DrankSlangin

It’s few and far between fellas haha. Almost like finding a loyal woman now a days hahaha

 

[DrankSlangin]

I can relate to this so much. My buddy is my normal training partner and to be honest I feel like he pulls my intensity out of me and stomps it on the floor. I am far better off training alone, UNLESS I can find someone more like myself. You should be able to feed off of your partner, not have to guide them. Enough of my sob story..

Couldn’t agree with you more bro, keep on training by yourself like most of us do. If a partner is not willing or able to put in equal time, focus and effort as you, he will just slow you down.

 

[DrankSlangin]

Week 3 Day 3
BACK

One Arm Barbell Row

45x8 (warm up)
70x8 (warm up)
95x8 (warm up)
120x8
120x8
135x8
135x8

Machine Row

110x8 (warm up)
130x8
150x8
170x7

Wide Grip Scapulae Stretch Pulldowns

140x8
140x8
160x5
140x8

Deadlifts

185x3
225x3
315x3
365x3
405x3
425x2

Leg Press Calf Raise and Dorsiflexion superset

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

140x30
Dorsiflex 50 reps
140x22
Dorsiflex 50 reps
140x25
Dorsiflex 50 reps

I stepped outside the program a bit today when I saw it called for rack deadlifts. I’ve been missing me some good ole’ fashioned deads these days, probably my favorite exercise of all. So I did em despite having a leg session tomorrow. My lower back has felt great but no need to overwork it so early in week 3, especially when the leg workouts start getting brutal next week. I thought I had 425 for 3 but was shaking violently just before and at lockout on the 2nd rep so no 3rd ha.

 

[FourOneDeuxFitt]

Week 3 Day 3
BACK

One Arm Barbell Row

45x8 (warm up)
70x8 (warm up)
95x8 (warm up)
120x8
120x8
135x8
135x8

Machine Row

110x8 (warm up)
130x8
150x8
170x7

Wide Grip Scapulae Stretch Pulldowns

140x8
140x8
160x5
140x8

Deadlifts

185x3
225x3
315x3
365x3
405x3
425x2

Leg Press Calf Raise and Dorsiflexion superset

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

140x30
Dorsiflex 50 reps
140x22
Dorsiflex 50 reps
140x25
Dorsiflex 50 reps

I stepped outside the program a bit today when I saw it called for rack deadlifts. I’ve been missing me some good ole’ fashioned deads these days, probably my favorite exercise of all. So I did em despite having a leg session tomorrow. My lower back has felt great but no need to overwork it so early in week 3, especially when the leg workouts start getting brutal next week. I thought I had 425 for 3 but was shaking violently just before and at lockout on the 2nd rep so no 3rd ha.

Great workout bro! Solid numbers !

 

[DrankSlangin]

Great workout bro! Solid numbers !

Thank you! Felt pretty good today. Static stretching and foam rolling post leg and back workout now as well in anticipation of the ramp up in volume.

 

[DrankSlangin]

Week 3 Day 4
LEGS

Seated Leg Curls

20x10 (warm up)
30x10 (warm up)
40x10 (warm up)
50x10 (warm up)
65x20
80x20
95x15

Barbell Squats

135x8 (warm up)
185x8 (warm up)
225x8 (warm up)
245x8
265x8
285x8
315x8

Leg Extensions
Set 1: 10 reps w 1sec flex each rep
Set 2 and 3: 10reps + 5 forced + 8sec hold while partner pushes against your hold

110x10
130x15 + 8sec hold
150x13+ 2 forced + 8sec hold

Leg Press

8 wheels* x6 (feeder set)
10 wheels* x6 (feeder set)
12 wheels* x10
x30 drop set 12*x10, 10*x10, 8*x10

Barbell Stiff Legged Deadlift

145x10
165x10
185x10

Fuck man I LOVE leg day. Embrace the pain and at the end you walk out with a massive leg and glute pump. Think the ladies want to see your barrel chest and arms? Maybe a little but they are much more interested in that massive glute pump you have. Ha.

I feel like I’ve stalled on squats at 315x8-10. Except for a 335x6, I haven’t pushed beyond that for a few reasons: 1) gotta be careful coming off gear, 2) myostatin levels are still high so I’m not gaining any LBM right now anyway, and 3) my hip flexors are overworked already.

The leg press drop was murderously awesome, I had ringing in my ears during the first drop and dizzy getting out of the seat. I had to pause a few times but got all the reps in.

 

[FourOneDeuxFitt]

Week 3 Day 4
LEGS

Seated Leg Curls

20x10 (warm up)
30x10 (warm up)
40x10 (warm up)
50x10 (warm up)
65x20
80x20
95x15

Barbell Squats

135x8 (warm up)
185x8 (warm up)
225x8 (warm up)
245x8
265x8
285x8
315x8

Leg Extensions
Set 1: 10 reps w 1sec flex each rep
Set 2 and 3: 10reps + 5 forced + 8sec hold while partner pushes against your hold

110x10
130x15 + 8sec hold
150x13+ 2 forced + 8sec hold

Leg Press

8 wheels* x6 (feeder set)
10 wheels* x6 (feeder set)
12 wheels* x10
x30 drop set 12*x10, 10*x10, 8*x10

Barbell Stiff Legged Deadlift

145x10
165x10
185x10

Fuck man I LOVE leg day. Embrace the pain and at the end you walk out with a massive leg and glute pump. Think the ladies want to see your barrel chest and arms? Maybe a little but they are much more interested in that massive glute pump you have. Ha.

I feel like I’ve stalled on squats at 315x8-10. Except for a 335x6, I haven’t pushed beyond that for a few reasons: 1) gotta be careful coming off gear, 2) myostatin levels are still high so I’m not gaining any LBM right now anyway, and 3) my hip flexors are overworked already.

The leg press drop was murderously awesome, I had ringing in my ears during the first drop and dizzy getting out of the seat. I had to pause a few times but got all the reps in.

Leg Press Drop Set was viscous man. I look forward to running Carnage a lot seeing some of your workouts. I’ve looked at the program layout do you train everything twice a week? I guess what I’m curious about is like with Gamma Bomb the first half yeah upper body is trained twice a week but the 2nd time it’s trained is more of a pump style workout. Looking at Carnage it seems like it’s just two full blown workouts for each muscle group each week.. am I correct or ?? And if so how’s your recovery doing so. I know it’s “optional” for the second workout for each group .. just curious.

 

[DrankSlangin]

Leg Press Drop Set was viscous man. I look forward to running Carnage a lot seeing some of your workouts. I’ve looked at the program layout do you train everything twice a week? I guess what I’m curious about is like with Gamma Bomb the first half yeah upper body is trained twice a week but the 2nd time it’s trained is more of a pump style workout. Looking at Carnage it seems like it’s just two full blown workouts for each muscle group each week.. am I correct or ?? And if so how’s your recovery doing so. I know it’s “optional” for the second workout for each group .. just curious.

Hell yeah man, I’m gonna run this program again for my spring/summer blast next year. Maybe we could run it together in our journals but you’ll prob run it before then.

Yes it is 2x per week all body parts except bis and tris which is on Sunday. So far it is indeed full blown workouts every day.

Recovery so far is fine except for my hip flexors, they are getting torched so I need to keep a close eye on em. I will definitely take a leg day off at some point. He mentions that at the beginning of the program, 7 days per week is brutal on the CNS and taking a workout off here and there is necessary. So one week i’ll take legs off, the next back, and so on. My partner skips arm day entirely so he’s in for 6 days per week.

This program is really 4-7 days per week depending on the user. I’m in for 7 now but we’ll see when I’m deeper into the program.

 

[FourOneDeuxFitt]

Hell yeah man, I’m gonna run this program again for my spring/summer blast next year. Maybe we could run it together in our journals but you’ll prob run it before then.

Yes it is 2x per week all body parts except bis and tris which is on Sunday. So far it is indeed full blown workouts every day.

Recovery so far is fine except for my hip flexors, they are getting torched so I need to keep a close eye on em. I will definitely take a leg day off at some point. He mentions that at the beginning of the program, 7 days per week is brutal on the CNS and taking a workout off here and there is necessary. So one week i’ll take legs off, the next back, and so on. My partner skips arm day entirely so he’s in for 6 days per week.

This program is really 4-7 days per week depending on the user. I’m in for 7 now but we’ll see when I’m deeper into the program.

Yeah man I’d definitely be down to do that! Shit why not!! Have some extra accountability even if your wherever you are and I’m where I am. Doesn’t matter. I got like 5 weeks left of Gamma Bomb. Then haven’t really figured out what I’m going to do yet when I cruise for 10 weeks. I was gonna do Carnage. Idk maybe I’ll get my hands on another Meadows program to use for the time being.

 

[DrankSlangin]

Yeah man I’d definitely be down to do that! Shit why not!! Have some extra accountability even if your wherever you are and I’m where I am. Doesn’t matter. I got like 5 weeks left of Gamma Bomb. Then haven’t really figured out what I’m going to do yet when I cruise for 10 weeks. I was gonna do Carnage. Idk maybe I’ll get my hands on another Meadows program to use for the time being.

My brother let’s totally do this! Although I’m going to run Gamma Bomb or Sentinel for my blast starting this August or September, then something else for cruise, so it will be next March or April when I run Carnage again while blasting. So by all means run it next if you want, then we can get our blast and cruise schedules on the same page and hit Carnage next spring if you’re cool with that. Hell we could run multiple Meadows’ programs together, that would be a lot of fun!

 

[FourOneDeuxFitt]

My brother let’s totally do this! Although I’m going to run Gamma Bomb or Sentinel for my blast starting this August or September, then something else for cruise, so it will be next March or April when I run Carnage again while blasting. So by all means run it next if you want, then we can get our blast and cruise schedules on the same page and hit Carnage next spring if you’re cool with that. Hell we could run multiple Meadows’ programs together, that would be a lot of fun!

Yeah no doubt !

 

[DrankSlangin]

Week 3 Day 5
CHEST and SHOULDERS

Flat Dumbbell Press

25x8 (warm up)
35x8 (warm up)
45x8 (warm up)
65x8 (warm up)
80x8
85x8
x24 drop set 85x8, 60x8, 40x8

Incline Smith Press

135x20
165x15
185x8 + 2 forced reps + 5sec isohold
235x3 + 2 forced reps + 5sec isohold

Incline fly with Manual Resistance
2 drop sets w manual resistance on eccentric

40x10, 25x6 drop w manual resistance
40x10, 25x6 drop w manual resistance

Dumbbell side laterals

15x20
20x10, drop 10x10
25x10, drop 15x10

Reverse Pec Deck

100x15
100x15 + 15sec isohold
115x15 + 15sec isohold

Cage Press

135x5
155x3 + 2 forced reps
155x4 + 1 forced rep

Calves Tri set

Seated raises 70x20, 90x20, x16, x11
Body weight standing raise x10 with 2sec hold each rep

Banded side dorsiflexion x10, x10, x10, x10

4 rounds total

I felt strong today for whatever reason, some decent move ups from this workout on Tuesday.

Stretching the hip flexors multiple times daily, I’ve never had em this tight. Only on week 3 fuck! At least one leg day off seems inevitable.

 

[FourOneDeuxFitt]

Week 3 Day 5
CHEST and SHOULDERS

Flat Dumbbell Press

25x8 (warm up)
35x8 (warm up)
45x8 (warm up)
65x8 (warm up)
80x8
85x8
x24 drop set 85x8, 60x8, 40x8

Incline Smith Press

135x20
165x15
185x8 + 2 forced reps + 5sec isohold
235x3 + 2 forced reps + 5sec isohold

Incline fly with Manual Resistance
2 drop sets w manual resistance on eccentric

40x10, 25x6 drop w manual resistance
40x10, 25x6 drop w manual resistance

Dumbbell side laterals

15x20
20x10, drop 10x10
25x10, drop 15x10

Reverse Pec Deck

100x15
100x15 + 15sec isohold
115x15 + 15sec isohold

Cage Press

135x5
155x3 + 2 forced reps
155x4 + 1 forced rep

Calves Tri set

Seated raises 70x20, 90x20, x16, x11
Body weight standing raise x10 with 2sec hold each rep

Banded side dorsiflexion x10, x10, x10, x10

4 rounds total

I felt strong today for whatever reason, some decent move ups from this workout on Tuesday.

Stretching the hip flexors multiple times daily, I’ve never had em this tight. Only on week 3 fuck! At least one leg day off seems inevitable.

I envy you having someone for the manual resistance on flyes. I look forward to finding a gym partner some day !!!!! Haha

 

[DrankSlangin]

I envy you having someone for the manual resistance on flyes. I look forward to finding a gym partner some day !!!!! Haha

It’s great in so many ways. Forced reps, manual resistance and going heavier on compound movements than you would on your own. We only train together maybe 3x per week but I’m thankful for it. He is stronger @ 6’1” 260lbs (and fatter ha) but Carnage is ripping him a new one.

 

[DrankSlangin]

Week 3 Day 6
BACK

One Arm Barbell Row

45x8 (warm up)
70x8 (warm up)
95x8 (warm up)
120x8
135x8
135x8
135x8

Smith Machine Bent Over Row

95x8 (warm up)
115x8 (warm up)
165x8
185x8
205x6

Wide Grip Scapulae Stretch Pulldowns

160x8
200x8
200x8
200x8

Rack Deadlifts

225x3
315x3
365x3
405x3
455x1

Standing Calf Raise and Dorsiflexion superset

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

60x30
Dorsiflex 50 reps
60x23
Dorsiflex 50 reps
60x25
Dorsiflex 50 reps

Ok so I can see why rack deadlifts are scheduled this week, much easier on hip flexors. Doing actual deadlifts on Wednesday was maybe not the best idea. Again I remind myself to stick with the program!

I’ve never pulled 455 before, I got one on a rack dead today but was like meh since it wasn’t off the floor. Another place and time.

 

[DrankSlangin]

Scapulae pulldowns, all about that stretch! Sure am missing my 19-nor pumps.