FourOneDeuxFitt
Member
Now THATS a leg workout !!!
MESO-Rx
Anabolic Steroids
Ascendance: DrankSlangin’s Training Journal
- Thread starter DrankSlangin
- Start date
It was pretty awesome. Many thank yous again my brother for talking me into a leg day off, I really needed it. I’m also going to follow your lead from your log and focus on perfecting form and contraction and maybe dropping some plates. 4-6 weeks until blast off and I wanna be ready to let it rip.
I absolutely love how Carnage is slightly different each week and hits muscle groups from different angles. Im almost halfway through this and already super excited for Sentinel.
PaulHeyman
Well-known Member
I’m about halfway thru the Sentinel now and I’m loving it. Every week are different exercises that hit you in a new way that just leaves you so sore. But it seems like that’s every meadows program
That’s great! Carnage is the first of his I’ve run. I plan on going through some of his programs at least through 2019.
FourOneDeuxFitt
Member
I know I’ve only been back at that approach for a week now but I can assure you I’m happy with it. Pumps have been a lot better, definitely a bit of decrease in weight but not in intensity or quality of workout. Much more beneficial and have been sore again in areas that aren’t so frequent. So something is properly happening !!
Sore in different areas, sounds like this is very effective and a great way to further mix things up on your muscle groups!
PaulHeyman
Well-known Member
Yeah same here, I feel like I have enough meadows programs to last me the next five years! lol
FourOneDeuxFitt
Member
I struggle with really feeling my lats. And after my last back workout they were sore. Which is difficult for me to accomplish. So that alone for me was enough proof.
Week 6 Day 2
CHEST and SHOULDERS
Banded Machine Press
10x8 (warm up)
50x8 (warm up)
80x8 (warm up)
120x8
140x8
160x8
Incline Barbell
135x8 (feeder set)
175x7 + 1 forced
175x6 + 2 forced
175x5 + 3 forced
Flat DB Press
70x8
80x5 + 3 forced
75x6 + 2 forced
Machine Flyes
Sets: 10sec loaded stretch after final rep of set
90x12
90x12
90x12
Machine rear laterals
90x15 + 5 partials
100x15 + 5 partials
100x15 + 5 partials
Barbell Front Raise
Reps: 3-4” above eye level
45x15
45x15
45x15 last 4 sloppy reps
Seated Partial DB Side Laterals
Reps: heavy, partial reps, swings
25x15
40x15
40x15
I’m gonna steal a page out of @FourOneDeuxFitt ’s journal and focus on maximizing contraction and taking form to absolute perfection for the rest of my cruise. Today was the first attempt at this and I failed some by going a bit too heavy on incline press. The goal was to be near failure at rep 8, not failing at rep 6 haha.
One characteristic of a Meadows’ program is that each week is different. It is so much fun that way and can hammer the same muscles from different angles. However it’s also a challenge because you have to find your optimal weight for a new exercise, or standard exercises done in a completely different sequence. Hence the use of feeder sets, which I am going to start adding for every exercise in a new style session.
CHEST and SHOULDERS
Banded Machine Press
10x8 (warm up)
50x8 (warm up)
80x8 (warm up)
120x8
140x8
160x8
Incline Barbell
135x8 (feeder set)
175x7 + 1 forced
175x6 + 2 forced
175x5 + 3 forced
Flat DB Press
70x8
80x5 + 3 forced
75x6 + 2 forced
Machine Flyes
Sets: 10sec loaded stretch after final rep of set
90x12
90x12
90x12
Machine rear laterals
90x15 + 5 partials
100x15 + 5 partials
100x15 + 5 partials
Barbell Front Raise
Reps: 3-4” above eye level
45x15
45x15
45x15 last 4 sloppy reps
Seated Partial DB Side Laterals
Reps: heavy, partial reps, swings
25x15
40x15
40x15
I’m gonna steal a page out of @FourOneDeuxFitt ’s journal and focus on maximizing contraction and taking form to absolute perfection for the rest of my cruise. Today was the first attempt at this and I failed some by going a bit too heavy on incline press. The goal was to be near failure at rep 8, not failing at rep 6 haha.
One characteristic of a Meadows’ program is that each week is different. It is so much fun that way and can hammer the same muscles from different angles. However it’s also a challenge because you have to find your optimal weight for a new exercise, or standard exercises done in a completely different sequence. Hence the use of feeder sets, which I am going to start adding for every exercise in a new style session.
FourOneDeuxFitt
Member
Just remember your “warm up” and “feeder sets” are two completely different things. One leads to the next. I misinterpreted them until I payed more attention to his examples and just payed more attention in general haha
Morefyah
Banned
Killing it man! Lol and your not even on blast.
Good work!! I love the idea of perfecting the movements now, while cruising. I am going to do the same through the fall and winter.
A nice slow bulk through the holidays.
Honestly I’m not sure if I fully grasp the feeder set concept yet. I’m been using them lately to find your optimum weight for a specific rep range. Do I have it wrong?
I’m pushing and it’s taking its toll on me too! Fuck man I cannot wait to blast, I’m almost 5 weeks on cruise now. Not sure i’ll make it to 12 weeks but gonna try.
One thing that’s helping is school, I’m taking anatomy and physiology in a shortened, summer semester, so it’s a clusterfuck of info and time is flying by. After the final, i’ll only have one week until blast off!
FourOneDeuxFitt
Member
Nope. That’s exactly what it is. So like squats for example. I might do two warm up sets
135x15
186x15
Followed by two feeder sets to find my working weight for 8 reps so
225x5
245x5
Then decide to add 30lbs for my first “working set”
275x8
Ok great, that’s what I thought. I love that method, also doubles as a primer to a super strong mind muscle connection before hitting your let it rip zone.
Week 6 Day 3
BACK
Single Arm Supinated Pulldown
30x10 (warm up)
40x10 (warm up)
50x10
60x10 not a great squeeze
50x10
Supported Row
50x10 (feeder set)
90x10 (feeder set)
140x10
180x10 not a good squeez
140x10
DB Pullover
60x10
60x10
65x10
Facepulls
60x12 (feeder set)
70x12 perfect form
80x12
80x12
Chins Machine
90x8
90x8
90x8
Barbell Shrugs
Reps: 3sec hold contracted position
185x8
205x8
205x8
Banded Hyperextensions
Bandx20
Bandx20
Bandx20
@Roger rabbit ‘s calves plan:
Standing bodyweight raises
10sec rest as needed
45sec rest in between each set of 100
244 total perfect reps
Loved this workout today. Went a bit lighter and focused on perfect form and contractions. I was wondering when pull ups would make their way into Carnage and today was the day. They called for an assist machine, which was accepted with open arms as it was the 5th exercise of the day and fatigue was setting in.
BACK
Single Arm Supinated Pulldown
30x10 (warm up)
40x10 (warm up)
50x10
60x10 not a great squeeze
50x10
Supported Row
50x10 (feeder set)
90x10 (feeder set)
140x10
180x10 not a good squeez
140x10
DB Pullover
60x10
60x10
65x10
Facepulls
60x12 (feeder set)
70x12 perfect form
80x12
80x12
Chins Machine
90x8
90x8
90x8
Barbell Shrugs
Reps: 3sec hold contracted position
185x8
205x8
205x8
Banded Hyperextensions
Bandx20
Bandx20
Bandx20
@Roger rabbit ‘s calves plan:
Standing bodyweight raises
10sec rest as needed
45sec rest in between each set of 100
244 total perfect reps
Loved this workout today. Went a bit lighter and focused on perfect form and contractions. I was wondering when pull ups would make their way into Carnage and today was the day. They called for an assist machine, which was accepted with open arms as it was the 5th exercise of the day and fatigue was setting in.
Jacked! What's the tank top say, "good (?) to the last drop" I'd love to wear one to one of the gyms I train at....little to stringing for me though. Lol
Question for ya, not trying to be a dick, how can you perfect a movement/exercise if you're changing them every week? Like in Meadows programs.
Thank you! Haha yes “good til the last drop”
That’s a great question, my brother. You don’t really hit perfection, it’s more of a mindset to get the most out of every rep. The perfect rep or set depends on the targeting muscle and how you’ll hit it, but almost always it is when the last 2-3 reps are challenging, the last rep almost hits failure, but your form is solid throughout, you don’t cheat and you can minimize supporting muscle recruitment. You get a fantastic contraction on the entire working muscle for every rep and of course an awesome pump. Perfect!
It is challenging in a Meadows’ program when sessions change each week, and is why the 2nd session of the week for each muscle group is easier to dial in.
Thank you! Haha yes “good til the last drop”
That’s a great question, my brother. You don’t really hit perfection, it’s more of a mindset to get the most out of every rep. The perfect rep or set depends on the targeting muscle and how you’ll hit it, but almost always it is when the last 2-3 reps are challenging, the last rep almost hits failure, but your form is solid throughout, you don’t cheat and you can minimize supporting muscle recruitment. You get a fantastic contraction on the entire working muscle for every rep and of course an awesome pump. Perfect!
It is challenging in a Meadows’ program when sessions change each week, and is why the 2nd session of the week for each muscle group is easier to dial in.
Great explanation! Are you study anatomy to teach it or be a doctor? Your writing is excellent, never a grammar mistake, seems you be great at either.
No I am a surgical tech student and anatomy is one of the prerequisites to the program.
Haha well I am definitely not a grammar nazi or anything, but I do proofread my posts a few times. And I have to make a lot of grammatical fixes due to these fuckin “smart” phones haha.
