Strive For Moreee

[FourOneDeuxFitt]

WEEK 10
LEGS/CALVES

• Seated Leg Curls

5 sets of 8(4 sec count on way down)
50x15, 50x15
100x8, 120x8, 130x8, 140x8

• Squats

3 sets of 8
135x10, 185x8
225x8, 245x8
275x8, 295x8

• Hack Squats

4 sets of 8
270x8, 290x8, 320x8, 340x6 pause +2(destroyed)

• Leg Extensions

4 sets of 8
125x8, 137.5x8, 137.5x8, 137.5x8

• DB SLDL

4 sets of 10
85s x10, 90s x10, 100s x10, 100s x10

• Standing Raises

6 sets of 15
100x15, 100x15, 80x12(calves on fire/still sore from earlier in week),
60x15, 60x15, 60x15

Wanted to push heavier with squats today but I just didn’t have it in me. Works been kicking my ass and my legs are legit sore just from being on my feet all damn day. Still had a solid workout imo and know I’m gonna hit legs again later in the week. Crushed hack squats today. That’s honestly one of my favorite exercises for legs. Just a full ROM pause at the bottom hack squat !!!

 

[DrankSlangin]

WEEK 10
LEGS/CALVES

• Seated Leg Curls

5 sets of 8(4 sec count on way down)
50x15, 50x15
100x8, 120x8, 130x8, 140x8

• Squats

3 sets of 8
135x10, 185x8
225x8, 245x8
275x8, 295x8

• Hack Squats

4 sets of 8
270x8, 290x8, 320x8, 340x6 pause +2(destroyed)

• Leg Extensions

4 sets of 8
125x8, 137.5x8, 137.5x8, 137.5x8

• DB SLDL

4 sets of 10
85s x10, 90s x10, 100s x10, 100s x10

• Standing Raises

6 sets of 15
100x15, 100x15, 80x12(calves on fire/still sore from earlier in week),
60x15, 60x15, 60x15

Wanted to push heavier with squats today but I just didn’t have it in me. Works been kicking my ass and my legs are legit sore just from being on my feet all damn day. Still had a solid workout imo and know I’m gonna hit legs again later in the week. Crushed hack squats today. That’s honestly one of my favorite exercises for legs. Just a full ROM pause at the bottom hack squat !!!

Great workout! I’m with you on hack squats, hitting them after all the other heavy leg work makes for a huge burn, for me especially the tear drop part of the quad. And that pause at the bottom is awesome

 

[FourOneDeuxFitt]

Great workout! I’m with you on hack squats, hitting them after all the other heavy leg work makes for a huge burn, for me especially the tear drop part of the quad. And that pause at the bottom is awesome

Absolutely. You gotta give the hack squats 1.5’s a go and use them as a finisher. It’s pure brutality man.

 

[FourOneDeuxFitt]

WEEK 10
CHEST/SHOULDERS

• Flat DB Press

3 sets of 8
30x20, 40x15, 60x8,
75x8, 85x8
95x8, 95x7, 95x6

• Incline Barbell Press

3 sets of 12
135x12, 145x11, 135x12

• Machine Press

4 sets of 8
100x8(feeder set)
125x8, 150x8, 162.5x8, 162.5x7

• Machine Flyes

4 sets of 8
110x8, 120x8, 140x8, 140x8

• Seated DB Side Laterals

3 sets of 10
15x12, 20x10, 25x10

• Bent Over DB Flyes

3 sets of 15
25x15, 15, 15

• Wide Grip Upright Rows

3 sets of 12
60x12, 75x12, 80x12


Really took what @gr8whitetrukker said the other day about chest training into consideration for this workout and it went extremely well. Didn’t worry so much about weight but more on keeping scapula retracted and tight, not moving my shoulders, and keeping and using the tension on my chest throughout the whole movement. End result was a great chest pump, not in my shoulders or triceps but exactly in the muscle I walked into the gym to train. Sure the weight dropped but the reps were as close to perfect as I’ll ever get them and it was a fufilling workout knowing I trained what I walked into train and wasn’t acting like a douche throwing weight around and worried about who’s watching what.

 

[DrankSlangin]

WEEK 10
CHEST/SHOULDERS

• Flat DB Press

3 sets of 8
30x20, 40x15, 60x8,
75x8, 85x8
95x8, 95x7, 95x6

• Incline Barbell Press

3 sets of 12
135x12, 145x11, 135x12

• Machine Press

4 sets of 8
100x8(feeder set)
125x8, 150x8, 162.5x8, 162.5x7

• Machine Flyes

4 sets of 8
110x8, 120x8, 140x8, 140x8

• Seated DB Side Laterals

3 sets of 10
15x12, 20x10, 25x10

• Bent Over DB Flyes

3 sets of 15
25x15, 15, 15

• Wide Grip Upright Rows

3 sets of 12
60x12, 75x12, 80x12


Really took what @gr8whitetrukker said the other day about chest training into consideration for this workout and it went extremely well. Didn’t worry so much about weight but more on keeping scapula retracted and tight, not moving my shoulders, and keeping and using the tension on my chest throughout the whole movement. End result was a great chest pump, not in my shoulders or triceps but exactly in the muscle I walked into the gym to train. Sure the weight dropped but the reps were as close to perfect as I’ll ever get them and it was a fufilling workout knowing I trained what I walked into train and wasn’t acting like a douche throwing weight around and worried about who’s watching what.

Dude awesome. That is some great advice from a veteran lifter. I had the same problem last year with my entire pecs not getting a solid contraction. Until my trainer at the time told me to keep my scapula retracted.

 

[FourOneDeuxFitt]

Dude awesome. That is some great advice from a veteran lifter. I had the same problem last year with my entire pecs not getting a solid contraction. Until my trainer at the time told me to keep my scapula retracted.

It’s not that I didn’t know to keep it retracted I was just always so much more focused on moving more and more weight that I completely neglected actually using my chest. Today though that was the main focus and it was a great workout. Felt great. Solid pump. Going to continue with ge back to basics

 

[FourOneDeuxFitt]

WEEK 10
BACK/ABS

• Meadows Row

4 sets of 10
25x10, 10, 50x10, 60x10
70x10, 10, 9, 8

• Low Cable Row

4 sets of 8
105x8, 105x8,
120x8, 135x8
150x8, 150x7

• Cable Pullover (supposed to be banded but don’t have bands)

4 sets of 10
40x15
60x10, 10, 10, 10

• Supported Chest Rows

4 sets of 10
140x10, 160x10, 180x10, 180x10

• Weighted Hypers

4 sets of 10
45x10, 45x10, 45x10, 45x8

• Leg Raise and Incline Sit Up Combo

4 rounds to failure
17/8, 15/5, 13/3(lowered incline for last set), 12/4


Again today the weight is no longer the focus. Form and contraction is going to be the focus of the next 10+ weeks. It’s both funny and extremely frustrating how much quicker fatigue sets in when your training “properly” and also very frustrating that I’m using less weight. It disgusts me how I can even worry or give a shit that other people watch how much weight I’m moving or etc. almost as if I’d rather throw more weight around with shitty form to “look better/stronger” rather than train properly with less weight, better form, and really reap the benefits of training and execution of exercises. It’s funny sitting here writing this and realizing how consumed I had been. Probabaly held myself back from a lot of growth due to lack of form and focus.

 

[DrankSlangin]

WEEK 10
BACK/ABS

• Meadows Row

4 sets of 10
25x10, 10, 50x10, 60x10
70x10, 10, 9, 8

• Low Cable Row

4 sets of 8
105x8, 105x8,
120x8, 135x8
150x8, 150x7

• Cable Pullover (supposed to be banded but don’t have bands)

4 sets of 10
40x15
60x10, 10, 10, 10

• Supported Chest Rows

4 sets of 10
140x10, 160x10, 180x10, 180x10

• Weighted Hypers

4 sets of 10
45x10, 45x10, 45x10, 45x8

• Leg Raise and Incline Sit Up Combo

4 rounds to failure
17/8, 15/5, 13/3(lowered incline for last set), 12/4


Again today the weight is no longer the focus. Form and contraction is going to be the focus of the next 10+ weeks. It’s both funny and extremely frustrating how much quicker fatigue sets in when your training “properly” and also very frustrating that I’m using less weight. It disgusts me how I can even worry or give a shit that other people watch how much weight I’m moving or etc. almost as if I’d rather throw more weight around with shitty form to “look better/stronger” rather than train properly with less weight, better form, and really reap the benefits of training and execution of exercises. It’s funny sitting here writing this and realizing how consumed I had been. Probabaly held myself back from a lot of growth due to lack of form and focus.

We all do it and have to fight with ourselves sometimes to not get carried away with how much weight we’re moving. I find it comical while watching myself or others in complete agony trying to get those last reps with 10 lb DBs and the end of a drop set haha. Like some gorgeous woman sits on the bench next to you and is like “what a pussy, he’s struggling mightily with that 10 lb DB!” Hahaha.

But it doesn’t matter. The reason why we grow and so many don’t is we are focused on form and working muscle contraction, they are focused on pushing a certain amount of weight. Well and there’s nutrition. We see them all over the gym, they train hard every day and look pretty good... but they haven’t changed in months or years... most likely their diet. Anyway, I’m rambling again............

 

[FourOneDeuxFitt]

We all do it and have to fight with ourselves sometimes to not get carried away with how much weight we’re moving. I find it comical while watching myself or others in complete agony trying to get those last reps with 10 lb DBs and the end of a drop set haha. Like some gorgeous woman sits on the bench next to you and is like “what a pussy, he’s struggling mightily with that 10 lb DB!” Hahaha.

But it doesn’t matter. The reason why we grow and so many don’t is we are focused on form and working muscle contraction, they are focused on pushing a certain amount of weight. Well and there’s nutrition. We see them all over the gym, they train hard every day and look pretty good... but they haven’t changed in months or years... most likely their diet. Anyway, I’m rambling again............

I couldn’t agree with you more brother.

 

[FourOneDeuxFitt]

7/16/2018
WEEK 1 of 10+ CRUISE

Dosage will be 160mg/wk of test cyp. Upon 10 weeks bloods will be taken and he next step will be generated from that action.

For the next 10 weeks I will continue to finish up Gamma Bomb and more than likely jump into another Meadows program, one set up with optional days, and shoot to train 5 days per week alternating between different muscle groups being hit 2x per week.

Also, huge focus on this cruise is getting “back to basics” and focusing on smooth movements, hard contractions, and making sure I’m working the muscle group intended to be hit thay day. Have to break down this ego that has developed and get back to making the most of my workouts and stop giving a shit who’s watching and who’s lifting what besides me damn self. The return from this should be more than beneficial and be a good primer for the next step.

 

[FourOneDeuxFitt]

WEEK 10
LEGS #2

• Leg Extensions

6 sets of 15
62.5x15(warm up), 87.5x15(warm up)
100x15, 112.5x15, 125x15(barely),
112.5x15, 112.5x15, 112.5x15
(Quads are painfully pumped)

• Leg Press Ascending Set

1 straight work Set 8reps each jump
90x8
180x8
270x8
360x8
450x8
500x6

• Leg Press Drop Set

1 straight work Set
500x12
360x8
270x6
180x7

• Lying Leg Curls

3 sets of 15
90x15, 90x15, 90x15

Legs had a nasty pump after leg extensions. Going into the ascending set it destroyed me. Took 3 minutes after that and did the descending set and again. Destroyed me. Loved it though.

Felt good today. Had a lot of energy still in the tank so decided to throw some back work in at the end. Went off the template for back optional day for John Meadows Program 19 and just went with the flow. Didn’t keep track of weight just stayed in the rep range with near perfect reps and hard contractions and man did it feel good walking out of the gym legs destroyed and feeling wide as a 747.


BACK #2 PUMP DAY

• Wide Grip Pull-ups
• Neutral Grip Pull-ups
• HS ISO Row
• Chest Supported T-Bar Rows (varied grips)
• Straight Arm Rope Pulldowns

3 sets 8-10 reps each

 

[DrankSlangin]

WEEK 10
LEGS #2

• Leg Extensions

6 sets of 15
62.5x15(warm up), 87.5x15(warm up)
100x15, 112.5x15, 125x15(barely),
112.5x15, 112.5x15, 112.5x15
(Quads are painfully pumped)

• Leg Press Ascending Set

1 straight work Set 8reps each jump
90x8
180x8
270x8
360x8
450x8
500x6

• Leg Press Drop Set

1 straight work Set
500x12
360x8
270x6
180x7

• Lying Leg Curls

3 sets of 15
90x15, 90x15, 90x15

Legs had a nasty pump after leg extensions. Going into the ascending set it destroyed me. Took 3 minutes after that and did the descending set and again. Destroyed me. Loved it though.

Felt good today. Had a lot of energy still in the tank so decided to throw some back work in at the end. Went off the template for back optional day for John Meadows Program 19 and just went with the flow. Didn’t keep track of weight just stayed in the rep range with near perfect reps and hard contractions and man did it feel good walking out of the gym legs destroyed and feeling wide as a 747.


BACK #2 PUMP DAY

• Wide Grip Pull-ups
• Neutral Grip Pull-ups
• HS ISO Row
• Chest Supported T-Bar Rows (varied grips)
• Straight Arm Rope Pulldowns

3 sets 8-10 reps each

Fuck yeah! Walking out swole as a muthafucka, legs pumped and back wide Legs and back in the same session, you know you’re very fit crushing those 2 together. Nice work my man.

 

[FourOneDeuxFitt]

Fuck yeah! Walking out swole as a muthafucka, legs pumped and back wide Legs and back in the same session, you know you’re very fit crushing those 2 together. Nice work my man.

Honestly felt great. The back work I did wasn’t “heavy”. More just focused on execution. Which I mean in return just felt fucking great man. I love the hammer strength iso Row. I do them standing, feet squared, get a full stretch and just work the muscle out of that deep stretch I love it.

 

[DrankSlangin]

Honestly felt great. The back work I did wasn’t “heavy”. More just focused on execution. Which I mean in return just felt fucking great man. I love the hammer strength iso Row. I do them standing, feet squared, get a full stretch and just work the muscle out of that deep stretch I love it.

Dude I love that machine too! The gym I’ve been training at lately doesn’t have one, but I also do them standing up. I plug one knee in the seat and use one arm at a time.

 

[Morefyah]

Dude I love that machine too! The gym I’ve been training at lately doesn’t have one, but I also do them standing up. I plug one knee in the seat and use one arm at a time.

I do the same thing, one arm. It works best if concentrate on isolating your shoulder and lats in the movement. A lot of people do it wrong using mostly arms and delts.
This has been a go too for years.

 

[DrankSlangin]

I do the same thing, one arm. It works best if concentrate on isolating your shoulder and lats in the movement. A lot of people do it wrong using mostly arms and delts.
This has been a go too for years.

Totally agree! I saw a trainer doing them this way awhile back and gave em a shot. I miss that hammer iso row.

 

[FourOneDeuxFitt]

Dude I love that machine too! The gym I’ve been training at lately doesn’t have one, but I also do them standing up. I plug one knee in the seat and use one arm at a time.

That’s literally the ONE machine that just completely smashed my lats. The whole motion I can just feel it and the contraction is fucking awesome.

 

[FourOneDeuxFitt]

I do the same thing, one arm. It works best if concentrate on isolating your shoulder and lats in the movement. A lot of people do it wrong using mostly arms and delts.
This has been a go too for years.

I agree. I use a pair of versa grippz so literally my hand isn’t even clenched whatsoever all the “pull” comes from the elbow and I drive it back like I’m squeezing a golf ball between the middle of my back

 

[FourOneDeuxFitt]

@DrankSlangin ill tell you what bro. That back workout yesterday was spot on. Legit my WHOLE back is sore (minus lower back I stayed away from that). Amazing what better execution can establish in a workout. Legs are a bit trashed as well haha.

 

[DrankSlangin]

@DrankSlangin ill tell you what bro. That back workout yesterday was spot on. Legit my WHOLE back is sore (minus lower back I stayed away from that). Amazing what better execution can establish in a workout. Legs are a bit trashed as well haha.

That’s great and exactly what we are going for! I have back this evening and really glad you brought this up. I will be focusing on the exact same thing... great contractions. I’ve had some trouble lately with pullovers and feeling a bit too much in my delts and tris, so weight will be dropped there for sure.