Strive For Moreee

[FourOneDeuxFitt]

Nice Meadows row, I did these as well today. I like the feel but I don’t get quite the pump as I do from single arm dB rows which I did today before Meadows row. Not sure if I’m kicking back my hip in the right spot to engage the whole lat like he describes. Still love the movement and I’m sure i’ll feel it when I get it perfect if I haven’t already. I wish he was there to train me!

Bro I know I wish I could have him as a trainer haha. I haven’t done Meadows Rows in months and today they seriously gave me a nasty pump. Gonna stick with them for a few weeks. Get a great stretch too with them and depending on foot positioning you can hit damn near anywhere on your back. Normally keep feet squared off and shoot for lower lats.

 

[FourOneDeuxFitt]

5/10/2018
CHEST & ARMS

• Incline Dumbbell Press

| 4 sets of 8-10 reps
30x20, 47.5x12
90x8, 95x8, 100x7
85x8 drop 42.5x16

• HS Decline Press

| 3 sets of 8-12 reps
90x12
200x9, 220x9, 240x8

• Cybex Dual Axis Incline Press SS Cable Flyes

| 2 sets of 10&10 reps
90x10/30x10
90x10/30x10

• Incline Dumbbell Flye SS Stretch Push-ups (kettlebells)

| 2 sets of 15-20 reps
17.5x15/8
17.5x15/6

• Standing hammer curls

| 2 sets of 8-12 reps
17.5x15
35x8, 35x9

• Straight Bar Cable Curls

| 3 sets of 8-12 rep
30x10, 10, 8

• Dumbbell Spider Curls

| 2 sets
12.5x16, 20

• Seated Dips SS OH DB Extension

| 3 sets of 8-12 reps
190x12/55x7
190x11/55x5
190x9/55x4

• Straight Bar Pushdown

| 2 sets of 8-12 reps
42.5x13
42.5x13

• Unilateral Pushdown (cross body varying tension points)

| 6 rounds (50 rep total)
10 rep each arm (take step back)
10 rep each arm (another step back)
..Etc for 6 rounds no rest

So first week off of Superdrol. Definitely kissing the extra boost in the gym. Strength hasn’t decreased whatsoever though. Also a hell of a lot loss lethargic midday. Which is nice. Weight has maybe dropped a on at the most being the first week off of Superdrol. Muscles still very full a bit of less bloat as well is noticeable. Wasn’t too much to begin with though. Also tomorrow is my last shot of NPP then Tren E will be taking it’s place at the same dosage 450mg/wk. Have already been pinning that to line up with the stop of the NPP. One more full week off of orals and going to finish up with Anavar at 75mg/day. Test dosage staying the same @680mg/wk.

 

[FourOneDeuxFitt]

I don’t post too many back shots because I feel for me that’s a weakness I have. But since last October with this program I’ve been hammering it with heavy rows and now aiming to add some width to it. Actually somewhat happy with this. Feel I definitely added some density and back is a hell of a lot stronger now than it was.

@msl3862

 

[FourOneDeuxFitt]

5/11/2018
HYPERTROPHY LEGS

• Leg Extensions

30x20, 50x20
90x10, 110x10, 130x10

• Seated Leg Curls

50x10, 70x10,
90x10, 110x10, 110x10 drop 70x10 drop 30x10

• Barbell Squats

135x15, 135x15
225x8, 245x8, 265x8

• Bulgarian Squats (single leg DB)

25x8, 40x8, 60x8
60x8 drop 40x8 drop 25x8

• SLDL (5sec descent, 3/4 rep up)

100x10, 130x10

• Standing Calf Raises (3sec stretch each rep)

100x10, 100x10, 100x10, 100x10

• Rope Crunches

52.5x15,15,15,15

Killer workout today. Basically all of this routine was taken from John Meadows new program Gamma Bomb which I will be starting next Thursday for 14 weeks. Just wanted to give a leg workout a go and man it was a lot harder than it looks. Bulgarian Squats drop sets destroyed me. Completely haha. Great movement. High encourage giving it a shot.

 

[FourOneDeuxFitt]

5/12/2018
Cardio
30min stairmaster.

Morning weight just shy of 220 starting week 9. Don’t feel like I’ve let body composition get out of control which was the goal. Added some great size so far IMO.

PHAT Program I’ve been running since last October has come to an end and time to switch things up. Had great results in size and strength. Will definitely run it again in the future.

New program will start tomorrow. Going to run John Meadows new program “Gamma Bomb” for 14 weeks and see what I can make happen. Looking forward to some change !! What better way than with a Meadows Program!!

 

[FourOneDeuxFitt]

WEEK 1

5/13/2018
BACK/ABS/CALVES

• Meadows Rows

3 sets of 8 (last set triple drop set)
25x12, 50x12
60x8, 75x8, 85x8 drop 70x4 drop 60x5

• Smith Machine Row

3 sets of 8
135x6
165x8, 175x8, 185x8

• One Arm BB Rows

3 sets of 8 (last set triple drop set)
50x8, 65x8, 70x8 drop 55x5 drop 35x5

• Pullovers

3 sets of 10
95x10, 110x10, 125x10

• Decline Bench Leg Raises

4 sets close to failure
13,10,8,8

• Standing Calf Raises

2 sets of 10 full 10 partial 10 sec stretch
80x12, 80x12
120x10/10/10sec 120x10/10/10sec


Normally struggle with getting a good lat pump but today was not the case at all. Day one of the new program was solid. Looking forward to smashing the rest of this program.

 

[FourOneDeuxFitt]

5/14/2018
CHEST/SHOULDERS

• Slight Incline DB Press

3 sets of 8 (last set drop to failure)
25x20, 40x15
80x8, 85x8,
90x8 drop 65x5 drop 40x6

• Incline Barbell Press

3 sets of 6
135x6, 145x6, 165x6,
175x6, 185x6, 195x6

• Machine Press

1 Cluster Set (weight you can hit 15 reps)
100x15, 115x15
130x15,7,5

• Machine Flye

3 sets of 8 (following last rep 10sec stretch)
125x8, 140x8, 160x8

• Reverse Pec Deck

3 sets of 25
85x25, 100x25, 115x25

• DB Side Laterals

3 sets of 25
7.5x25, 10x25, 10x25

• Front Barbell Raises

3 sets of 25
20x25, 25, 25


Another solid workout in the books. Really enjoying this program structure a lot. Shoulders felt like they were gonna explode. It’s some much needed change. Also weighed in this morning and was down a couple pounds. Figure that’s from dropping the SD. Strength hasn’t changed a bit. Little bit less bloated and bit tighter so feel like most the weight lost was water anyways.

 

[FourOneDeuxFitt]

5/15/2018
LEGS

• Leg Extensions

3 sets of 10
70x10, 110x10,
130x10, 150x10, 170x10

• Lying Leg Curl

3 sets of 10
30x10, 50x10,
90x10, 110x10, 110x10

• Barbell Squats

3 sets of 8
135x15, 185x15, 225x8,
245x8, 275x8, 285x8

• Leg Press

1 Cluster set
270x20, 360x20
450x20,8,7

• Barbell SLDL

3 sets of 8
135x8, 225x8
245x8, 265x8, 275x8


Completely drenched after this leg workout. Looked at it this morning and thought to myself “this doesn’t seem like much”. Well. I was wrong. When the correct intensity is applied this is more than enough.

 

[FourOneDeuxFitt]

5/16/2018
ARMS/ABS/CALVES

• Single Hand Pushdowns

3 sets of 10
20x15, 30x15x 35x15
42.5x10, 50x10, 50x10

• Dip Machine

3 sets of 10
90x15, 140x10
230x10, 250x10, 260x10

• Seated OH Rope Extensions

3 sets of 10
22.5x10x 22.5x10, 32.5x10,
37.5x10, 42.5x10, 47.5x10

• Hammer Curls

3 sets of 10
20x10, 20x10
32.5x10, 35x10, 32.5x10

• EZ Bar Curl

3 sets of 8
60x8, 60x8, 60x8

• EZ Bar Preacher Curls

3 sets of 10
40x10, 40x10, 40x10

• Rope Crunches

4 sets to failure
50x20, 57.5x13, 57.5x10, 57.5x8

• Seated Toe Raises

2 sets of 15
25x15, 25x15
50x15, 65x15


Great workout today. Short rest periods and just a NASTY arm pump. First actual arm day I’ve had since last October. Felt good to get in there and give them some direct focus.

Second week off SD and definitely have dropped some water and tightened up a bit. Another week and Tren E should be full blast and going to start Anavar @50mg/day for second half of cycle.

 

[FourOneDeuxFitt]

5/17/2018
OFF DAY

Must say when I first looked over the “Gamme Bomb” Program I thought to myself the volume seemed low compared to the volume I had been doing with my last program (PHAT Program). But, as this first week has come to an end my views of that assumption have completely changed. Given the right intensity that’s suggested for each exercise off of the RPE scale the intensity put forth and various techniques John Meadows implements for certain exercises absolute shoots down any assumption I had or what I “thought I knew”. Which is not a bad thing. Definitely have been sore in some different areas this week and also pushed myself to new levels of exertion. Exactly what I was hoping for with the change of program.

 

[FourOneDeuxFitt]

5/18/2018
CHEST/BACK/SHOULDERS
PUMP WORKOUT

• Machine Press

3 sets of 12
70x20, 85x15
115x12, 130x12, 145x12

• Flat DB Press

3 sets of 8
70x8, 70x8, 70x8

• Incline Flye

3 sets of 12
22.5x12, 25x12, 27.5x12

• Single Arm Supinated Pulldowns

3 sets of 10
20x12, 30x12
40x12, 47x12, 50x12

• Cable Row

3 sets of 8
70x8,
85x8, 100x8, 115x8

• Chins (Assisted)

3 sets of 12
(-55)9, (-85)11, (-115)12

• Rear DB Laterals SS Machine Side Laterals

3 rounds 15 reps each
20x15/50x15, 17.5x15/50x15
17.5x15/65x15

Really enjoyed this workout this morning. Only had one meal before breakfast/pwo but still achieved a great overall pump. Very short rest periods and kept intensity high and powered through this pump workout.

 

[FourOneDeuxFitt]

Post Workout meal consisted of :
All from almond milk, kashi cereal, and whey iso
14f 163c 50p

This is my meal a few hours after pwo meal:
2c brown rice
1c broccoli
7oz chicken breast
6f 84c 55p

 

[FourOneDeuxFitt]

5/20/2018
BACK/ABS/CALVES

• Meadows Rows

4 sets of 8
50x12, 12
75x8, 80x8, 85x8, 90x8

• Smith Machine Row

4 sets of 8
165x8, 175x8, 185x8, 205x8

• DB Row

3 sets of 8
65x8, 75x8,
90x8 drop 75x6 drop 65x4

• Rack Pulls

3 sets of 5
225x5, 315x5, 315x5

• Hanging Lat Stretch

60 seconds

• Decline Bench Leg Raises

4 sets to almost failure
15,10,8,6

• Standing Calf Raises

2 sets of 10 full 10 partial & 10sec stretch
100x10,
120x10/10/10
120x10/10/10
120x10/10/10

Rack pulls took the life outta me today. No clue the last time I’ve done them. But as a 4th exercise I was already taxed by the time they came around. Great back pump today. Numbers on Meadows Rows up 5lbs since last week. DB dropset destroyed my lats before rack pulls finished them off.

 

[FourOneDeuxFitt]

5/21/2018
CHEST/SHOULDERS

• Flat DB Press

3 sets of 8
27.5x20, 40x15
80x8, 90x8, 100x7

• Incline Barbell Press

3 sets of 7
185x7, 195x7, 185x7

• Machine Press

1 cluster set
130x15,
100x15,8,8,7

• Incline Pronated DB Flye

4 sets of 8
32.5x8, 35x8, 37.5x8, 37.5x8

• Reverse Pec Deck

3 sets of 15
100x15, 115x15, 115x15

• DB Side Laterals

3 sets of 15
15x15, 15, 15

• DB OH Press

3 sets of 8
45x8, 55x7, 45x8, 45x8


Today’s workout was solid. Feel I should have done a couple warm ups for incline barbell but I was sort of in a rush today and it definitely effected my numbers I feel on that and the following exercise. My mind wasn’t completely focused on the workout today.

Tren E should be in full effect by the end of the week and Anavar will also be coming into play starting Thursday. Looking forward to maintain current weight of 222lbs and tightening up.

 

[FourOneDeuxFitt]

5/22/2018
LEGS

• Seated Leg Curl

4 sets of 10
30x10, 50x10,
110x10, 10, 10
110x10 drop 70x10 drop 30x10

• Barbell Squats

3 sets of 8
135x15, 15
245x8, 275x8, 295x8

• Bulgarians

4 sets of 8 (set of DBs)
35x8, 50x8, 80x8
80x8 drop 50x8 drop 35x8

• Barbell SLDL

1 set of 10 (5sec descent, sit in stretch)
135x10, 135x10

Leg smashed today. We’re literally twitching after Bulgarians. Program only called for one set of SLDL but I had crazy back pumps so instead of using a heavier weight which I had lots of room to do I just stuck with really focusing on the stretch with 135 and added an extra set. Looking forward to the tren kicking in. Almost been 3 weeks now and also Thursday will be adding anavar in @75mg/day split in 3 25mg doses throughout the day.

 

[FourOneDeuxFitt]

WEEK 2
5/23/2018
ARMS/ABS/CALVES

• Single Handles Pushdown

4 sets of 10
25x15, 30x15,
50x10, 50x10, 57.5x10, 57.5x10

• Dip Machine

4 sets of 10
185x15
220x10, 235x10, 250x10, 250x10

• Incline Skull Crushers

3 sets of 10
70x10, 70x10, 60x10

• Pinwheel Curl

4 sets of 10
17.5x15
30x10, 30x10, 25x10

• Barbell Curl

3 sets of 8
55x8, 55x8, 55x8

• Seated Incline DB Curl

3 sets of 10
12.5x10, 12.5x10, 12.5x10

• Rope Crunches

4 sets to failure
57.5x15, 10, 9, 8

• Seated Toe Raises

3 sets of 15
45x15,
55x15/5, 65x15/5, 75x15/5

Short rest periods between all sets except for calves and abs and blew through this workout today. Nasty pump achieved. Starting Anavar tomorrow @75mg/day split over 3 doses (morning, afternoon, and pre bed)

 

[FourOneDeuxFitt]

5/24/2018
OFF DAY

45min cardio on the stair master completed. Also decided to drop protein down a bit to 350g per day along side of 350g of carbs per day on training days.

Started Anavar as well today at @75mg/day. Looking forward to giving this compound a go. Never used before so from what I’ve seen splitting the dose over 3 8hr periods of the day would keep a somewhat stable level in my system. But again I feel I may just be looking too far into it and can probabaly get away with just splitting the dose into twice a day.

 

[FourOneDeuxFitt]

WEEK 2
5/25/2018
CHEST/BACK/SHOULDERS
PUMP WORKOUT

• Machine Press

3 sets of 15
70x15, 85x15
115x15, 130x15, 145x15

• Flat DB Press

3 sets of 12
45x12, 47.5x12,
50x12, 55x12, 55x12

• Cable Crossovers

3 sets of 12
3 plates x12, 3 plates x12, 4 plates x12

• Single Arm Supinated Pulldowns

3 sets of 12
30x12, 37x12
47x12, 53x12, 57x12

• Close Grip Pulldowns

3 sets of 15
85x15, 100x15, 115x15

• Wide Grip Pulldowns (partial)

3 sets of 8
115x8, 130x8, 145x8

• Face Pulls SS DB Side Laterals

3 rounds of 20 reps each
17.5x20/12.5x20
22.5x20/12.5x20
27.5x20/10x20

Really enjoy these pump workouts it’s definirely a nice change of pace between workouts earlier in the week. Looking forward to a lot of new improvements to come with this program. Still pushing a good bit of food. Diet is 95% in check. Some days go a bit over but. Whatever. It’s not much of a concern. Body has definitely tightened up a bit in the last two weeks and I’ve managed to keep my weight damn near the same. Which is exactly my goal.

Started this blast at 199 and now sitting at 222. Goal is to finish up at 220 between 10-12%. Also decided I’m going to do a show at the beginning of 2019 so really going to work harder than i ever have for the rest of the year. Really feel I have the ability and potential to make some serious gains and changes and step on stage and bring a great package.

 

[FourOneDeuxFitt]

5/27/2018
BACK/ABS/CALVES

• One Arm Supinated Pulldowns

4 sets of 10
40x10, 10
55x10, 70x10,10,10

• Rack Pulls

4 sets of 6
225x6
315x6,6,6,6

• Supported Chest Rows

4 sets of 8
150x8, 8
170x8
150x8

• Lat Pulldowns With A Stretch

4 sets of 8
130,8,8,8,8

• Stretch

Stretch as long as it takes to beat last weeks time

• Decline Bench Leg Raises

4 sets close to failure
16,9,9,7

• Standing Calf Raises

4 sets 10 full range 10 partials 10sec Stretch
100x10/10/10
100x10/10/10
80x10/10/10
80x10/10/10


Great workout today. Pleased with the fact I’m continuing to tighten up. Vascularity is starting to come back and striations are becoming more noticeable in certain areas.

 

[FourOneDeuxFitt]

5/28/2018
WEEK 3
CHEST/SHOULDERS

• Incline DB Press

3 sets of 10
32.5x20, 40x15
55x10, 65x10, 80x10, 85x9

• Incline Barbell Press

3 sets of 8
135x8, 155x8, 165x8, 175x8

• Incline Smith Press

4 sets of 6
95x6, 145x6, 195x6,
215x6, 145x6, 95x6

• Dips

4 sets of 6
6,6,6,6

• DB Side Laterals

5 sets of 10
17.5x10,10,10,10,10

• Rear Delt Destroyer Set

32.5x60, 17.5x30, 10x10


Solid workout today. Back is completely trashed from yesterday. Rack Pulls got the best of me haha. Haven’t been sore like this in a while.