Strive For Moreee

[FourOneDeuxFitt]

WEEK 4
BACK/BICEPS/CHEST/TRICEPS


MEDIUM GRIP CHINS
RPE of 8- 4th Set is 10(going to failure finally)
4 sets of 8
Last set to failure.

ONE ARM SUPINATED PULLDOWNS
RPE of 8- 4th Set is 10
50x8, 8
62.5x8
75x8

PULLOVERS (cable machine w rope attachment)
RPE of 8- 4th Set is 10
30x10 40x10
50x10 60x10 RP

PREACHER CURLS
RPE of 10 (short rest periods)
60x8, 8, 6
50x7

BARBELL REVERSE CURLS
RPE 10 (short rest periods)
35x12 40x12
45x12 50x12

DB SIDE LATERALS SS DB FRONT RAISES
RPE 10
2 rounds 15/15 (used 15’s)

MACHINE PRESS (HS ISO Wide Press)
RPE of 8- 4th Set is 10
180x8, 230x8, 8
270x8

INCLINE DB PRESS
RPE of 8- 4th Set is 10
60’s x12, 12, 12, 12

DIPS
RPE of 8- 4th Set is 10
12, 10, 10, 11

TRICEP PUSHDOWNS
RPE 10
50x15, 15
40x15, 15

Awesome way to start off Week 4

 

[FourOneDeuxFitt]

As promised. Start of week 4.
I weighed myself this morning and I’m down a pound but visibly fuller, more vascular, and strength is absolutely starting to increase. Taking in at least 4000 cals a day. Eating clean like 85% of the time. Honestly been cheating at least 4-5 times a week and weight still isn’t increasing.

 

[FourOneDeuxFitt]

WEEK 4
HAMS/GLUTES/ABS/CALVES


LYING LEG CURL
RPE 8 except 4th is 12
140x8
150x8
160x8
160x8 Drop 130x8 Drop 100x8

SLDL
RPE 9 except 4th is 10
225x10, 10, 10
245x10

GLUTE KICKBACKS
RPE 8
120x20/20
120x20/20
120x20/20

SQUATS
RPE 6-7 (glute focused)
185x12, 12, 12

LUNGES
RPE 8-9
25’s x10/10 x10/10 x10/10

STANDING CALF RAISES
RPE 10
4 sets to failure

SEATED CALF RAISES
RPE 10
4 sets to failure

HANGING LEG RAISE
RPE 10
4 sets to failure

ROPE CRUNCHES
RPE 10
4 sets to failure

 

[FourOneDeuxFitt]

WEEK 4
BACK/CHEST/SHOULDERS
BICEPS/TRICEPS

HS ISO ROW
RPE 8 but 4th Set is 10
135x8, 8, 8
150x8

CHEST SUPPORTED ROW
RPE 8 but 4th Set is 10
137.5x10
150x10
162.5x10
187.5x11

STANDING TBAR ROW (smith machines taken)
RPE of 9
135x8, 8, 8, 8

DB SIDE LATERALS SS DB FRONT RAISES
RPE 10
2 rounds 15/15

FLAT DB PRESS
RPE of 8
65’s x10 70’s x10
75’s x10 80’s x10

INCLINE DB PRESS (SUPPOSED TO BE BARBELL)
RPE of 8-9 (quick 60sec rest periods)
60’s x12, 12, 10
50’s x12

MACHINE FLYES
RPE 8
130x8, 8, 8, 8

FACE PULLS
RPE 8-9
105x10
75x15, 15
60x15

TRICEP PUSHDOWN W SINGLE HANDLES SS
BARBELL CURLS
RPE 10
50x15/65x8 60x15/70x8
60x15/75x8 60x15/70x8

TATE PRESS
RPE 10
25’s x10 30’s x10, 10, 10

 

[FourOneDeuxFitt]

So this shot was taken today after finishing back exercises. Had a pretty solid pump so not too much definition. Feel like my back is still just not a strong point and holds fat. What I can say is that I do see some improvements. Bit more density and width. So. I’ll give myself a small pat on the back and keep pushing.

 

[Btcowboy]

View attachment 98398

So this shot was taken today after finishing back exercises. Had a pretty solid pump so not too much definition. Feel like my back is still just not a strong point and holds fat. What I can say is that I do see some improvements. Bit more density and width. So. I’ll give myself a small pat on the back and keep pushing.

Well done brother, I looked back to the beginning of your log, you have a back pic from December 2017, post 20. To me you have much more thickness and width. Keep pushing your doing awesome.

 

[FourOneDeuxFitt]

Well done brother, I looked back to the beginning of your log, you have a back pic from December 2017, post 20. To me you have much more thickness and width. Keep pushing your doing awesome.

Thanks man! I appreciate the positive feedback! Sometimes it’s hard to see the progress when you look at yourself every single day ya know

 

[FourOneDeuxFitt]

WEEK 4
HAMS/QUADS/ABS/CALVES

LYING LEG CURLS
RPE 10-13
150x10
160x10
170x10
180x8 Drop 140x8 Drop 100x15

LEG PRESS
RPE 7-10
180x20
270x20
360x20
410x20 (add 50 next time)

LEG EXTENSIONS
RPE 8-10 (60sec rests)
137.5x12(bit too much)
125x12
112.5x12
100x12

BARBELL SQUATS
RPE 6-7
225x8, 8, 8, 8

STATIONARY LUNGE
RPE 7-10
*4 straight sets back and forth no rest *
35lb DB

STANDING CALF RAISES
RPE 10
3 sets to failure

SEATED CALF RAISES
RPE 10
3 sets to failure

LEG RAISES
RPE 10
3 sets to failure

ROPE CRUNCH
RPE 10
3sets to failure


Every workout is a challenge in this program so far. I honestly didn’t know how well I’d do under the bar after leg extensions. My quads were so full of blood it was hard to bend my legs. But. Actually felt pretty damn good under the bar after the first set. All in all a great workout.

 

[Hawkins]

View attachment 98398

So this shot was taken today after finishing back exercises. Had a pretty solid pump so not too much definition. Feel like my back is still just not a strong point and holds fat. What I can say is that I do see some improvements. Bit more density and width. So. I’ll give myself a small pat on the back and keep pushing.

Right on man. Rear delts are nice and round. Looking awesome...

 

[FourOneDeuxFitt]

Right on man. Rear delts are nice and round. Looking awesome...

Thanks man! I appreciate the positive feedback !

 

[FourOneDeuxFitt]

WEEK 4
BACK/CHEST/SHOULDERS


OLD SCHOOL TBAR ROW
RPE 9-10
115x8, 8
125x8
135x7

HS ISO ROW
RPE 9-10
115x8, 8, 8
125x8

LAT PULLDOWNS
(Used Swiss bar working outer grip to inside grips each set)
RPE 9-10
120x10
135x10
150x10
165x10

REVERSE HYPERS
RPE 9-10
210x12
240x12, 12, 12

FLOOR PRESS
RPE 9-10
70’s x10
75’s x10
80’s x10
85’s x7

SLIGHT INCLINE DB PRESS
RPE 10 (3/4 reps)
55’s x15, 15, 15, 15

MACHINE SIDE LATERALS
RPE 10
60x11, 11, 10, 10

MACHINE REAR LATERALS
RPE 10
100x25
90x25
80x25
70x25


Great workout to finish week four. Strength is gradually climbing. Really enjoy floor presses. Awesome contractions with them and they’re used to build density which I could definitely use. Gave me some great drive going into slight incline dB presses.

 

[JackSmooth]

Anything from the EQ yet? Endurance, appetite, vascularity?

I really like the look of that leg workout from Wednesday. I’ll have to try that myself tonight!

 

[FourOneDeuxFitt]

Anything from the EQ yet? Endurance, appetite, vascularity?

I really like the look of that leg workout from Wednesday. I’ll have to try that myself tonight!

It was brutal man. I am noticing more vascularity I’m coming to the end of week 4 now and as calories continue to climb and gaining just a bit more bf% the vascularity is absolutely popping through still. Appetite is so so but I’m also still taking TBol. I think when I drop that and pick up npp my appetite is really gonna go through the roof. Endurance I would say I could probably attribute a little more in the gym now that I think about it. These meadows workouts are longer some days than others and I don’t find myself struggling so much anymore towards the end. Pumps are strong as hell right now.

 

[FourOneDeuxFitt]

Here’s the weekly shot fellas. Everything should really start to shine now in the next two weeks. Strength is up. Weight is up a bit also I’m not looking to put on 30lbs. Just make consistent weight gain over the 16 week period by eating in a surplus and aiming for quality not quantity. Which I believe if I stay on track I will accomplish.

By the way the red spot by my belly button is from an HCG injection. First time that’s ever occurred like that?

 

[StillMind]

Damn man, just got caught up on your log and your looking lean and bigger. I bet a side by side of your progress would look insane.

 

[FourOneDeuxFitt]

Damn man, just got caught up on your log and your looking lean and bigger. I bet a side by side of your progress would look insane.

Thanks man I appreciate the positive feedback ! Keep killing it yourself man I follow along closely to your as well!

 

[FourOneDeuxFitt]

Also forgot to add I decided to take the whole weekend off. The tendinitis in my left forearm has been bothering me so I wanted to give it an extra day and get back to hammering it hard tomorrow.

 

[Seven]

Also forgot to add I decided to take the whole weekend off. The tendinitis in my left forearm has been bothering me so I wanted to give it an extra day and get back to hammering it hard tomorrow.

Something you could try for your tendinitis is gelatine. You can buy packs of Sugar Free Jello or packs of gelatine (both should be in the same aisle at your local grocery store). Once you start you need to continue to use it ED for weeks before you'll notice anything. And then still use it.

 

[TideGear]

It was brutal man. I am noticing more vascularity I’m coming to the end of week 4 now and as calories continue to climb and gaining just a bit more bf% the vascularity is absolutely popping through still. Appetite is so so but I’m also still taking TBol. I think when I drop that and pick up npp my appetite is really gonna go through the roof. Endurance I would say I could probably attribute a little more in the gym now that I think about it. These meadows workouts are longer some days than others and I don’t find myself struggling so much anymore towards the end. Pumps are strong as hell right now.

You still using glycofuse? My muscles seem to last longer since I started using it

 

[FourOneDeuxFitt]

Something you could try for your tendinitis is gelatine. You can buy packs of Sugar Free Jello or packs of gelatine (both should be in the same aisle at your local grocery store). Once you start you need to continue to use it ED for weeks before you'll notice anything. And then still use it.

View attachment 98565
View attachment 98566

Never heard of this trick