Btcowboy
Elite
Nice work you are definately going up in numbers.
MESO-Rx
Anabolic Steroids
Strive For Moreee
- Thread starter FourOneDeuxFitt
- Start date
Morefyah
Banned
Wow man! The weight and volume your pushing is unbelievable. Are you just running your own program at the moment? What ever it is I like it. My endurance and recovery were insane on EQ. It felt like I could work out for three hours. That was it’s best attribute for me.
FourOneDeuxFitt
Member
Yes. I stopped the meadows program and started one of my own I designed.
Push #1 upper chest focus
Pull #1 vertical pull
Quads and calves
Push #2 flat and decline movements
Pull #2 horizontal pull
Hams and calves
Off
Repeat or take another day off
FourOneDeuxFitt
Member
Thanks man. These last two weeks have been crazy changes
FourOneDeuxFitt
Member
Today was all outta wack for my pull#2 workout so I just did all horizontal movements and some biceps
Chest supported row (wide over hand grip)
4 sets pyramiding up of 8 reps
1 final set of 6 (195lbs)
Hammer strength iso Row
4 sets pyramiding up of 8 reps
1 final set of 6 (160lbs)
Rope pullover
Super setted with
Close grip Pulldowns
3 rounds of 8 reps each
Chest supported row (underhand grip)
4 sets pyramiding up of 8 reps
1 final set of 6 (195lbs)
Dumbbell curls
Super setted with
Hammer curls
4 rounds of 8 reps each minimal rest periods
Chest supported row (wide over hand grip)
4 sets pyramiding up of 8 reps
1 final set of 6 (195lbs)
Hammer strength iso Row
4 sets pyramiding up of 8 reps
1 final set of 6 (160lbs)
Rope pullover
Super setted with
Close grip Pulldowns
3 rounds of 8 reps each
Chest supported row (underhand grip)
4 sets pyramiding up of 8 reps
1 final set of 6 (195lbs)
Dumbbell curls
Super setted with
Hammer curls
4 rounds of 8 reps each minimal rest periods
FourOneDeuxFitt
Member
So today guys I’ve decided to start another phase of my training routine with new movements and a bit different rep schemes still focusing on progressive overload. Last week incline dB press just didn’t feel right to me. I feel it’s time to rotate some movements around. Getting ready to hit the gym soon and will post the first push day of phase 2.
FourOneDeuxFitt
Member
Push # 1
Warm Up:
2 sets on peck deck of 15 slow reps
100x15 —- 100x15
High Incline Smith Press
2 RP sets of 10-15 and 15-20
225x7-4-3(14)
185x10-5-4(19)
Seated Military Press
1 RP set of 10-15
1 RP set of 15-20
185x6-3-2(11)
155x9-4-4(17)
Flat DB Press
4 sets of 6-12
70’s x6 —- 60’s x9-9 —- 65’s x8
Incline DB Flys
4 sets of 10-12
Super Setted with
DB Hex Press
4 sets to failure
30’s x10/5 — 25’s x11/5 — 25’s x11/3 — 25’s x11/3
Side Lateral Machine
4 sets of 12-15
60x12 — 50x13-12+3-12
VBar Pushdown
4 sets of 6-10
Super Setted with
Seated OH Ext.
4 sets of 15-20 reps
70x10/25x19 — 85x6/25x15
70x9/20x17 — 70x8/20x15
Warm Up:
2 sets on peck deck of 15 slow reps
100x15 —- 100x15
High Incline Smith Press
2 RP sets of 10-15 and 15-20
225x7-4-3(14)
185x10-5-4(19)
Seated Military Press
1 RP set of 10-15
1 RP set of 15-20
185x6-3-2(11)
155x9-4-4(17)
Flat DB Press
4 sets of 6-12
70’s x6 —- 60’s x9-9 —- 65’s x8
Incline DB Flys
4 sets of 10-12
Super Setted with
DB Hex Press
4 sets to failure
30’s x10/5 — 25’s x11/5 — 25’s x11/3 — 25’s x11/3
Side Lateral Machine
4 sets of 12-15
60x12 — 50x13-12+3-12
VBar Pushdown
4 sets of 6-10
Super Setted with
Seated OH Ext.
4 sets of 15-20 reps
70x10/25x19 — 85x6/25x15
70x9/20x17 — 70x8/20x15
Worf
Elite
Interesting style of push pull I never last on push pull splits more than 8 weeks.
FourOneDeuxFitt
Member
This is really my first time giving it a go. Guess I sort of just came up with my own interpretation of it and as I progress through the weeks I’ve made a lot of changes especially in volume. Starting now I cut down the isolation work on arms I feel I was definitely over training them. Also doing too many exercises so I’m working on just sticking to 3 for big muscle groups and less for the smaller ones. I’m enjoying it though with the different intensity techniques and so far the numbers are going up so I can’t complain.
FourOneDeuxFitt
Member
Pull #1
Wide Grip Pulldowns
2 RP sets of 10-15 and 15-20
180x7-4-3(14)
150x8-5-4(17)
HS High Row
4 sets of 6-12 pyramiding up in weight
180x12 — 230x8-8 — 270x6
Rope Pullovers
5 sets of 8-10
Super Setted with
Neutral Grip Pulldown Machine
5 sets of 8-12
40x12/180x11 — 50x12/195x9
60x12/195x8 — 70x11/195x8
80x9/180x11
Reverse Pec Deck
4 sets of 12-15
140x12 — 120x14-13 — 110x15
Preacher Curls
3 sets of 6-10
Super Setted with
Hammer Curls
3 sets of 10-15
60x12/30’s x12
70x9/25’s x12
60x6/20’s x12
Wide Grip Pulldowns
2 RP sets of 10-15 and 15-20
180x7-4-3(14)
150x8-5-4(17)
HS High Row
4 sets of 6-12 pyramiding up in weight
180x12 — 230x8-8 — 270x6
Rope Pullovers
5 sets of 8-10
Super Setted with
Neutral Grip Pulldown Machine
5 sets of 8-12
40x12/180x11 — 50x12/195x9
60x12/195x8 — 70x11/195x8
80x9/180x11
Reverse Pec Deck
4 sets of 12-15
140x12 — 120x14-13 — 110x15
Preacher Curls
3 sets of 6-10
Super Setted with
Hammer Curls
3 sets of 10-15
60x12/30’s x12
70x9/25’s x12
60x6/20’s x12
FourOneDeuxFitt
Member
Quads/ Calves
Power Squats
1 set of 6-8
1 set of 10-12
90x15 —- 180,270,360x10 —- 450x4
600x7
500x10
Leg extensions
Pyramid up in sets of 10 to failure (small jumps)
*90sec rest periods*
110,120,130,140x10
Leg Press
4 sets of 6-12 pyramiding up in weight
315x12 — 450x12 — 540x8 — 630x6
Standing Calf Raises
4 sets of 10-15
Rope crunches
Super Setted with
Leg Raises
4 sets to failure
Power Squats
1 set of 6-8
1 set of 10-12
90x15 —- 180,270,360x10 —- 450x4
600x7
500x10
Leg extensions
Pyramid up in sets of 10 to failure (small jumps)
*90sec rest periods*
110,120,130,140x10
Leg Press
4 sets of 6-12 pyramiding up in weight
315x12 — 450x12 — 540x8 — 630x6
Standing Calf Raises
4 sets of 10-15
Rope crunches
Super Setted with
Leg Raises
4 sets to failure
FourOneDeuxFitt
Member
Push #2
HS Wide Press
2 RP sets of 10-15 and 15-20
300x8-5-3(16)
240x9-5-3(17)
Weighted Dips
2 RP sets of 10-15 and 15-20
+45x8-4–4(16)
+25x9-5-4(18)
Decline DB Press
4 sets of 6-12 pyramiding up in weight
60’s x12 — 65’s x10 — 70’s x8 — 75’s x6
Cable Flys (lower Pec focused)
4 sets of 8-12
40x12 — 50x12 — 60x10 — 70x8
Straight Bar Pushdowns
4 sets of 15-20
80x20 — 100x20 — 120x15-15
Seated DB Press
4 sets of 6-12 pyramiding up in weight
40’s x12 — 50’s x10 — 60’s x6-6
6 ways
3 sets to failure
HS Wide Press
2 RP sets of 10-15 and 15-20
300x8-5-3(16)
240x9-5-3(17)
Weighted Dips
2 RP sets of 10-15 and 15-20
+45x8-4–4(16)
+25x9-5-4(18)
Decline DB Press
4 sets of 6-12 pyramiding up in weight
60’s x12 — 65’s x10 — 70’s x8 — 75’s x6
Cable Flys (lower Pec focused)
4 sets of 8-12
40x12 — 50x12 — 60x10 — 70x8
Straight Bar Pushdowns
4 sets of 15-20
80x20 — 100x20 — 120x15-15
Seated DB Press
4 sets of 6-12 pyramiding up in weight
40’s x12 — 50’s x10 — 60’s x6-6
6 ways
3 sets to failure
FourOneDeuxFitt
Member
Pull #2
Chest Supported T Bar Row
1 set of 6-8
1 set of 10-12
145x7
100x10
Rack Pulls
***Pin set an inch below knees***
5 sets of 3
365x3-3-3-3
385x3
HS DY Row
4 sets of 6-12 pyramiding up in weight
90x12 — 140x12 — 180x8-6
Incline DB Row
2 sets of 6-12
&
Standing DB Row
2 sets 6-12
Super Setted with
Rope Face Pulls
4 sets of 15-20
40’s x12/70x15 — 45’s x12/70x12
70’s x12/60x12 — 85’s x8/60x12
Rope Hammer Curls
3 sets of 12-15
60x15-15-14
Old Plate Loaded Strive Preacher Curl
(Heavy as fuck)
3 sets of 8-12
25x12 — 35x10 — 45x7-3-2
Today’s workout was great. Especially rack pulls. I tried a set with 405 and it just didn’t feel right so I dropped down for better control and contractions.
Also for incline dB Rows my back was fried at this point and I really couldn’t feel them all that well so that’s why you see 2 sets of standing 1 Arm dB Rows as well. Which felt great of course. Weight is up a few pounds also. This is week 15 for me.
Chest Supported T Bar Row
1 set of 6-8
1 set of 10-12
145x7
100x10
Rack Pulls
***Pin set an inch below knees***
5 sets of 3
365x3-3-3-3
385x3
HS DY Row
4 sets of 6-12 pyramiding up in weight
90x12 — 140x12 — 180x8-6
Incline DB Row
2 sets of 6-12
&
Standing DB Row
2 sets 6-12
Super Setted with
Rope Face Pulls
4 sets of 15-20
40’s x12/70x15 — 45’s x12/70x12
70’s x12/60x12 — 85’s x8/60x12
Rope Hammer Curls
3 sets of 12-15
60x15-15-14
Old Plate Loaded Strive Preacher Curl
(Heavy as fuck)
3 sets of 8-12
25x12 — 35x10 — 45x7-3-2
Today’s workout was great. Especially rack pulls. I tried a set with 405 and it just didn’t feel right so I dropped down for better control and contractions.
Also for incline dB Rows my back was fried at this point and I really couldn’t feel them all that well so that’s why you see 2 sets of standing 1 Arm dB Rows as well. Which felt great of course. Weight is up a few pounds also. This is week 15 for me.
FourOneDeuxFitt
Member
PUSH DAY #1
High Incline Smith Press
2 RP sets of 10-15 and 15-20
—-LAST WEEK—-
225x7-4-3(14)
185x10-5-4(19)
—-THIS WEEK—-
245x4-3-3(10)
205x8-4-3(15)
Seated Smith Press
1 RP set of 10-15
1 RP set of 15-20
—-LAST WEEK—-
185x6-3-2(11)
155x9-4-4(17)
—-THIS WEEK—-
195x5-2-2(9) FAILED
165x10-4-3(17)
Flat DB Press
3 sets of 6-12
1 set of 20
60’s x12 — 65’s x9 — 70’s x7
45’s x18+2
Incline DB Flys
4 sets of 8-12
—-SS WITH—-
Side Lateral Machine
4 sets of 12-15
35’s x12/40x15 — 30’s x10/40x15
25’s x12/30x13 — 20’s x15/20x20
VBar Pushdown
3 sets of 8-12
—-SS WITH—-
OH Ext.
3 sets of 15-20 reps
57.5x17/30x16 — 65x13/25x15
72.5x7/20x19
So far so good. Failed in seated Smith Press today. Just took too much of a jump so a new exercise will replace it next week. Thinking banded seated dB presses would be fun. Got a new puppy yesterday too so sleep was shit and probably will be for awhile. Weight is up. Gonna keep pushing good these last few weeks and stay in a surplus through my cruise and following cycle maybe 6 months from now.
High Incline Smith Press
2 RP sets of 10-15 and 15-20
—-LAST WEEK—-
225x7-4-3(14)
185x10-5-4(19)
—-THIS WEEK—-
245x4-3-3(10)
205x8-4-3(15)
Seated Smith Press
1 RP set of 10-15
1 RP set of 15-20
—-LAST WEEK—-
185x6-3-2(11)
155x9-4-4(17)
—-THIS WEEK—-
195x5-2-2(9) FAILED
165x10-4-3(17)
Flat DB Press
3 sets of 6-12
1 set of 20
60’s x12 — 65’s x9 — 70’s x7
45’s x18+2
Incline DB Flys
4 sets of 8-12
—-SS WITH—-
Side Lateral Machine
4 sets of 12-15
35’s x12/40x15 — 30’s x10/40x15
25’s x12/30x13 — 20’s x15/20x20
VBar Pushdown
3 sets of 8-12
—-SS WITH—-
OH Ext.
3 sets of 15-20 reps
57.5x17/30x16 — 65x13/25x15
72.5x7/20x19
So far so good. Failed in seated Smith Press today. Just took too much of a jump so a new exercise will replace it next week. Thinking banded seated dB presses would be fun. Got a new puppy yesterday too so sleep was shit and probably will be for awhile. Weight is up. Gonna keep pushing good these last few weeks and stay in a surplus through my cruise and following cycle maybe 6 months from now.
FourOneDeuxFitt
Member
Pull #1
Wide Grip Pulldowns
2 RP sets of 10-15 and 15-20
—-LAST WEEK—-
180x7-4-3(14)
150x8-5-4(17)
—-THIS WEEK—-
187.5x7-3-2(12)
162.5x9-4-3(16)
HS High Row
4 sets of 6-12
190x12 — 230x9 — 270x6-6
Assisted Pull Ups
4 sets of 8-12
Neutral Grip Machine Pulldown
4 sets of 8-12
—-SS WITH—-
Reverse Pec Deck
4 sets of 12-15
165x12/120x13 — 180x12/110x12
195x8/100x12 — 195x8/90x13
Seated DB Curls
4 sets of 6-10
—-SS WITH—-
Hammer Curls4 sets of 10-15
30’s x8/25’s x12 — 25’s x8/15’s x13
25’s x7/15’s x12 — 20’s x9/15’s x12
Wide Grip Pulldowns
2 RP sets of 10-15 and 15-20
—-LAST WEEK—-
180x7-4-3(14)
150x8-5-4(17)
—-THIS WEEK—-
187.5x7-3-2(12)
162.5x9-4-3(16)
HS High Row
4 sets of 6-12
190x12 — 230x9 — 270x6-6
Assisted Pull Ups
4 sets of 8-12
Neutral Grip Machine Pulldown
4 sets of 8-12
—-SS WITH—-
Reverse Pec Deck
4 sets of 12-15
165x12/120x13 — 180x12/110x12
195x8/100x12 — 195x8/90x13
Seated DB Curls
4 sets of 6-10
—-SS WITH—-
Hammer Curls4 sets of 10-15
30’s x8/25’s x12 — 25’s x8/15’s x13
25’s x7/15’s x12 — 20’s x9/15’s x12
FourOneDeuxFitt
Member
Quads/ Calves
Power Squats
1 set of 6-8
1 set of 10-12
—- LAST WEEK —-
600x7
500x10
—- THIS WEEK —-
630x8
500x11
Leg extensions
Pyramid up in sets of 10 to failure (small jumps)
*90sec rest periods*
100x10 - 112.5x10 - 125x10 - 137.5x10 - 150x8
Hack Squats
4 sets of 6-12 pyramiding up in weight
180x12 - 230x11 - 270x8-8
Standing Calf Raises
4 sets of 10-15
Rope crunches
—SS WITH—
Leg Raises
4 sets to failure
Pushing hard these last few weeks and making the most out of what I’ve got left. I’m not gonna lie I’m f*****g tired guys.
Power Squats
1 set of 6-8
1 set of 10-12
—- LAST WEEK —-
600x7
500x10
—- THIS WEEK —-
630x8
500x11
Leg extensions
Pyramid up in sets of 10 to failure (small jumps)
*90sec rest periods*
100x10 - 112.5x10 - 125x10 - 137.5x10 - 150x8
Hack Squats
4 sets of 6-12 pyramiding up in weight
180x12 - 230x11 - 270x8-8
Standing Calf Raises
4 sets of 10-15
Rope crunches
—SS WITH—
Leg Raises
4 sets to failure
Pushing hard these last few weeks and making the most out of what I’ve got left. I’m not gonna lie I’m f*****g tired guys.
FourOneDeuxFitt
Member
Push #2
HS Wide Press
2 RP sets of 10-15 and 15-20
—-LAST WEEK—-
300x8-5-3(16)
240x9-5-3(17)
—-THIS WEEK—-
320x8-3-2(13)
250x10-4-3(17)
Weighted Dip
2 RP sets of 10-15 and 15-20
—-LAST WEEK—-
+45x8-4–4(16)
+25x9-5-4(18)
—-THIS WEEK—-
+70x5-4-3(12)
+45x8-4-4-(16)
Machine Press (neutral Grip)
4 sets of 6-12 pyramiding up in weight
150x12 — 175x9 — 187.5x6 — 200x6
Decline Cable Press (unilateral)
4 sets of 8-12
22.5x12 — 27.5x12 — 32.5x12 — 37.5x11
Straight Bar Pushdowns
4 sets of 15-20
110x16-15 —- 100x15 —- 90x16
Seated DB Press
4 sets of 6-12 pyramiding up in weight
50’s x11 — 55’s x9 — 65’s x6-6
6 ways
3 sets to failure
HS Wide Press
2 RP sets of 10-15 and 15-20
—-LAST WEEK—-
300x8-5-3(16)
240x9-5-3(17)
—-THIS WEEK—-
320x8-3-2(13)
250x10-4-3(17)
Weighted Dip
2 RP sets of 10-15 and 15-20
—-LAST WEEK—-
+45x8-4–4(16)
+25x9-5-4(18)
—-THIS WEEK—-
+70x5-4-3(12)
+45x8-4-4-(16)
Machine Press (neutral Grip)
4 sets of 6-12 pyramiding up in weight
150x12 — 175x9 — 187.5x6 — 200x6
Decline Cable Press (unilateral)
4 sets of 8-12
22.5x12 — 27.5x12 — 32.5x12 — 37.5x11
Straight Bar Pushdowns
4 sets of 15-20
110x16-15 —- 100x15 —- 90x16
Seated DB Press
4 sets of 6-12 pyramiding up in weight
50’s x11 — 55’s x9 — 65’s x6-6
6 ways
3 sets to failure
FourOneDeuxFitt
Member
Pull #2
Chest Supported T Bar Row
1 set of 6-8
1 set of 10-12
—LAST WEEK—
145x7
100x10
—THIS WEEK—
145x6(FAILED)
100x11
Seated Cable Row
4 sets of 6-12
150x11— 162.5x8-7 —- 175x6
Supinated Machine Row
4 sets of 6-12
187.5x10 — 200x10 — 212.5x8 —- 225x6
Standing DB Row
4 sets 6-12
—-SS WITH—-
Rope Face Pulls
4 sets of 15-20
85’s x9/70x13 —- 90’s x9/70x12
100’s x6/70x12 —- 85’s x9/70x13
Rope Hammer Curls
3 sets of 12-15
—-SS WITH—-
Barbell Curls
3 sets of 8-12
70x15/60x8 — 60x12/45x9 — 50x12/40x8
Chest Supported T Bar Row
1 set of 6-8
1 set of 10-12
—LAST WEEK—
145x7
100x10
—THIS WEEK—
145x6(FAILED)
100x11
Seated Cable Row
4 sets of 6-12
150x11— 162.5x8-7 —- 175x6
Supinated Machine Row
4 sets of 6-12
187.5x10 — 200x10 — 212.5x8 —- 225x6
Standing DB Row
4 sets 6-12
—-SS WITH—-
Rope Face Pulls
4 sets of 15-20
85’s x9/70x13 —- 90’s x9/70x12
100’s x6/70x12 —- 85’s x9/70x13
Rope Hammer Curls
3 sets of 12-15
—-SS WITH—-
Barbell Curls
3 sets of 8-12
70x15/60x8 — 60x12/45x9 — 50x12/40x8
FourOneDeuxFitt
Member
Legs/ Calves
Lying Hamstring Curls
Pyramiding up in sets of 12 until failure
80,100,110,120,130,140x10
150x11
Frog Stance Hack Squats
2 set of 6-9
1 set of 10-15
360x8 — 380x8
290x13
SLDL (Barbell with 25lb plates)
Pyramid up in sets of 8 until failure (small jumps in weight)
95x8 — 145x8 — 195x8 — 215x8
Seated Hamstring Curls
—SS WITH—
Leg Extensions
4 rounds of 8-10 reps each
45x20/150x10 — 70x10/162.5x10
70x9/162.5x9 — 70x8/162.5x8
Seated Calf Raises
4 sets of 10-15
Lying Hamstring Curls
Pyramiding up in sets of 12 until failure
80,100,110,120,130,140x10
150x11
Frog Stance Hack Squats
2 set of 6-9
1 set of 10-15
360x8 — 380x8
290x13
SLDL (Barbell with 25lb plates)
Pyramid up in sets of 8 until failure (small jumps in weight)
95x8 — 145x8 — 195x8 — 215x8
Seated Hamstring Curls
—SS WITH—
Leg Extensions
4 rounds of 8-10 reps each
45x20/150x10 — 70x10/162.5x10
70x9/162.5x9 — 70x8/162.5x8
Seated Calf Raises
4 sets of 10-15
FourOneDeuxFitt
Member
Push #1
Chest Focused
Tricep/Shoulder Pump
Smith High Incline Press
2 RP sets of 10-12 and 15-20
245x4-3-2(9) FAILED
185x9-5-4(18)
Machine Press
4 sets of 6-12
150x8 —162.5x8 — 175x7 - 187.5x6
Decline DB Press
4 sets of 6-12
60’s x12 — 70’s x9 — 80’s x6 — 60’s x9
Cable Flys
3 sets of 15-20
70x15 — 70x15 — 70x
Dip
60 second rest periods
3 sets
11-10-9
Rope Pushdown
—SS WITH—
OH Rope Extension
3 rounds of 15-20 each
70x16/40x18 — 60x17/40x15
60x16/30x17
Machine Side
—super setted with—
Seated DB Press
3 rounds of 10-12 each
50x18/35’s x11
60x16/35’s x10
70x10/30’s x12
Definitely due for a nice deload after this week. This is week 16 for me and my final week of this blast and I’m honestly ready for a long break.
Chest Focused
Tricep/Shoulder Pump
Smith High Incline Press
2 RP sets of 10-12 and 15-20
245x4-3-2(9) FAILED
185x9-5-4(18)
Machine Press
4 sets of 6-12
150x8 —162.5x8 — 175x7 - 187.5x6
Decline DB Press
4 sets of 6-12
60’s x12 — 70’s x9 — 80’s x6 — 60’s x9
Cable Flys
3 sets of 15-20
70x15 — 70x15 — 70x
Dip
60 second rest periods
3 sets
11-10-9
Rope Pushdown
—SS WITH—
OH Rope Extension
3 rounds of 15-20 each
70x16/40x18 — 60x17/40x15
60x16/30x17
Machine Side
—super setted with—
Seated DB Press
3 rounds of 10-12 each
50x18/35’s x11
60x16/35’s x10
70x10/30’s x12
Definitely due for a nice deload after this week. This is week 16 for me and my final week of this blast and I’m honestly ready for a long break.
