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TGR Leaning out with the BPS Super Stack (Vanillean and DC

Meadows was all like, "beat last weeks leg press numbers, except this week do it AFTER leg curls and squats.

Ya' right.

Legs are smoked.

So, I used a belt today and tried to work on breathing from a video someone shared on here and even though I fell 1 short of the 6 reps that meadows wanted; 315x5 felt relatively easy....

I feel some PR's coming up in my future...
 
Lying Leg Curls 165

3 W/U sets
Work: 3x10, w/ 10x partials after tenth set

Set 1 : 50x10 slow
Set 2 : 65x10 slow
Set 3 : 65x10
--
Set 4 : 110x15
Set 5 : 95x5
--
Set 6 : 110x6
Set 7 : 95x4
Set 8 : 80x10
--
Set 9 : 95x10
Set 10 : 80x5
Set 11 : 65x5

-First ten reps of all sets were full rom; next were partials. These became hard as heck, hence the drop sets.

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Barbell Squat 373.67

2-3 W/U's
When you hit a heavy 10, add weight x8, add weight x6

Set 1 : 135x8
Set 2 : 225x8

Set 3 : 275x10
Set 4 : 295x8
Set 5 : 315x5 (most I've done in a while)
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Leg Press 684

2x Low Rep W/U's
3x8, heavier than last week.

Set 1 : 180x5
Set 2 : 180x6

Set 3 : 590x1
Set 4 : 540x8
Set 5 : 450x10
Set 6 : 500x9

-The 590 felt way too heavy. Screwed these up and almost
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Dumbbell Lunges 133.33

He said go heavy here, one leg at a time x10. I tried 80's but couldn't come off the ground.

Set 1 : 100x10
Set 2 : 100x10
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Dumbbell Stiff-Legged Deadlift 200

He said focus on the stretch. I did, an I paused while at the bottom. Should've probably upped weight more.

Set 1 : 100x20
Set 2 : 120x20
|

Did BB lunges 50x20 then BWx30 afterwards.

Notes:

I warmed up on the treadmill and tried to finish on the treadmill but my legs couldn't take it. They're spent now, and DOMs are already creeping in.
 
RegisterJr said:
Meadows was all like, "beat last weeks leg press numbers, except this week do it AFTER leg curls and squats.

Ya' right.

Legs are smoked.

So, I used a belt today and tried to work on breathing from a video someone shared on here and even though I fell 1 short of the 6 reps that meadows wanted; 315x5 felt relatively easy....

I feel some PR's coming up in my future...
Click to expand...

What video?

Yeah, I read in the MD program about doing Leg presses after Squats and Leg Curls. Sounds painful!
 
Misfit28 said:
Thanks for the link, I'll check it out!
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I can't wait to try DL's again because of how it changed my squat today. The 275's felt harder than the 315's because I forgot to put the belt on and breath right.
 
mcCrew said he is noticing improved recovery...you noticed this?
 
thebigt said:
mcCrew said he is noticing improved recovery...you noticed this?
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I didn't think so. At least not last week.

But, my calories are pretty dang low too.
 
thebigt said:
definately would make a difference....low cals that is, lol.
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Calipers have been ordered, BTW. Hopefully I'll have them this week.
 
RegisterJr said:
Calipers have been ordered, BTW. Hopefully I'll have them this week.
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seriously, i think they will help to show improvements better than scales....with the workouts you are doing you should be gaining muscle as well as losing fat, this doesn't always translate accurately on the scales, imo.
 
The intensity of the MD program will also affect your recovery..

Excellent work brother... Meadows leg days are brutal.
 
Calories ended at 2,033 with 260/154/41 and 26g fiber.

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My original plan was to be closer to 2200, but I feel behind and could never catch up. Wasn't worth eating junk to get there. I did eat a big fat potato for dinner though.

Didn't get on the scale today but maybe I should have. I look slender in the abdominal area. Unfortunately, my arms look a little soft today.

Chest/shoulders on tap for today, and 2.0-2.2K cals again today. Then tomorrow I'll try and hit 2.5-2.6 before repeating.

I like that if I'm running behind on my meals that I can take Vanillean and DCP 2.0 late and not have any sleep issues. I took my last doses at 6:15 last night and was out by 9:00pm.

Sleep was slightly interrupted to go to the bathroom, but I also drank 44oz water after 6 also. Went immediately back to sleep every time. Vivid dreams too.
 
Machine Incline Chest Press 231
2-3 w/u sets (slow)
4x work sets: x12,10,8,6

Set 1 : 90x10
Set 2 : 90x10
Set 3 : 105x10

Set 4 : 165x12 (more weight than last week)
Set 5 : 165x10
Set 6 : 180x7 (1 rep short of last week)
Set 7 : 180x6
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Dumbbell Decline Bench Press 104.83
2-3 WU Sets
3x8 Work Sets w/ Pause at top and squeeze.

Set 1 : 50x6
Set 2 : 60x6

Set 3 : 80x8
Set 4 : 85x7
Set 5 : 80x5
|
Barbell Incline Bench Press 196.33
No w/u
4x8, no lockout, 1" above chest
Over and back bands x10 after each set

Set 1 : 135x9
Set 2 : 155x8
Set 3 : 155x7
Set 4 : 135x9
|
Full Range Of Motion Lat Pulldown 65.33


Set 1 : 40x19
--
Set 2 : 35x10
Set 3 : 25x10
--
Set 4 : 30x20

Only did the 3 sets here instead of 4 because I was running out of time. It was supposed to be 90s breaks, but I did 60s instead.

This also called for the band work during breaks. Crazy burn.
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SKIPPED MACHINE LAT RAISE
(It called for a partner to push resistance so I skipped this one instead of O&B.

Over and Back 71.67
2x12 Work Sets

Set 1 : 50x13 (pause at 8)
Set 2 : 50x12
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Notes:

The band work on the last 3 exercises killed me. Started with a 25# band and finished with a 10#.

My low calories yesterday and the MD routine today have me feeling pretty tired/worn down. However, my DOMs in my legs rent that extreme. We'll see how they feel later. Maybe recovery is improved.
 
MD is killer! Jealous of your volume brother. Nice job! I find that DB declines are murder trying to get into position on the bench.
 
kenpoengineer said:
MD is killer! Jealous of your volume brother. Nice job! I find that DB declines are murder trying to get into position on the bench.
Click to expand...

Thanks! I agree. It's a little awkward trying to fall back with DB's.
 
This is a very intriguing routine. Once I get our money situation in order I'm going to get a gym membership again and give it a try.
 
This is the most sore my glutes have been since my first week or two of GVT, I believe. But, It's all the way down the ham and quads. Good feeling, TBH.

My shoulders are starting to tighten up too. Hopefully my chest will follow.
 
Morning weight is 190.6

Ending cals were 2,236 with 260/144/70 with 32g fibers.

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Kiddo had us up late last night night for homework 'he forgot'. I was so tempted to sleep in today...

I will probably up my cals today some. Probably with bedtime carbs. 2,500 ought to be fine. I dunno. We'll see.
 
Used straps

Back fried
 
Meadows Row 139.33

Warmup to a tough 8
Work: 4x8

Set 1 : 50x12
Set 2 : 75x10

Set 3 : 95x10 PR
Set 4 : 110x8 PR
Set 5 : 100x8
Set 6 : 90x8

Using straps this week I really felt the burn in my lats.
|
Wide Grip Lat Pulldown 240

3x10, hard squeeze at bottom. Increase weight as you go and move your grip to the inside to help increase weight.

Set 1 : 170x10
Set 2 : 170x10
Set 3 : 180x10

-It was all I could do to hit 170x10 the first set which is why I didn't increase weight on S2.
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Cable One Arm Seated Row 120

No stretch here, squeeze your lower lat on each rep.

Set 1 : 90x10 PR
Set 2 : 90x10
Set 3 : 80x12

I haven't done these before. They felt really good. Also could feel the pull in my upper abs.
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Cable One Arm Lat Pulldown 123.33
3x8, palms facing you like a chin. No more than a slight lean and drive your elbow down.

Set 1 : 80x9

--R
Set 2 : 100x6
Set 3 : 100x2
--L
Set 4 : 100x7
Set 5 : 80x1

--B
Set 6 : 80x8

Great squeeze on these also.
|
Notes:

Back is smoked. Trying to figure out what to eat to increase my calories tonight. Leaning towards a bowl of Cheerios in almond milk with granola, and maybe a PB Quest bar.
 
pete8407 said:
Nice back workout! You can never go wrong with Cheerios and granola.
Click to expand...

Right? I stole a cheerio from kiddo this morning and now that's all I can think about.
 
RegisterJr said:
Used straps

Back fried
Click to expand...

:dance:

RegisterJr said:
Meadows Row 139.33

Warmup to a tough 8
Work: 4x8

Set 1 : 50x12
Set 2 : 75x10

Set 3 : 95x10 PR
Set 4 : 110x8 PR
Set 5 : 100x8
Set 6 : 90x8

Using straps this week I really felt the burn in my lats.


Back is smoked. Trying to figure out what to eat to increase my calories tonight. Leaning towards a bowl of Cheerios in almond milk with granola, and maybe a PB Quest bar.
Click to expand...

Solid workout there brother! Straps make all the difference in the world with Meadows rows and the arm rows... they just become an extension of your arm and make the lat do all the work.

Always fun when you are introduced to a new exercise in this program as well.

Your choices for tonight, sound good...
 
wasme said:
Solid workout there brother! Straps make all the difference in the world with Meadows rows and the arm rows... they just become an extension of your arm and make the lat do all the work.

Always fun when you are introduced to a new exercise in this program as well.
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I did have a little fun with it today... Thanks Wasme.

wasme said:
Your choices for tonight, sound good...
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lol

Not a fan of either?
 
wasme said:
No no... they do sound good. Nice snack before bed.
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Effing with my mind, you are.

I may be leaning towards chicken wraps or rice, or something.

Dunno. Need to see whatI have available.
 
RegisterJr said:
Effing with my mind, you are.

I may be leaning towards chicken wraps or rice, or something.

Dunno. Need to see whatI have available.
Click to expand...

Hmmm.. how about taking some chicken, using minimal low fat / no fat cheese, salsa, and a wrap and making a quesadilla
 
wasme said:
Hmmm.. how about taking some chicken, using minimal low fat / no fat cheese, salsa, and a wrap and making a quesadilla
Click to expand...

I think I will. Good choice. I may have some low fat sour cream too.
 
Calories ended at 2,766 with 314/214/74 and 36g fibers.

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I ended up having a chicken wrap with spicy salsa, a cup of penne pasta and Alfredo sauce, and 6 of kiddos baked chicken nuggets. It was so-so.

Back DOMs are so-so today. Feels nice and tight.

I probably could've used a rest/sleep longer day today. Maybe I'll do that tomorrow.

Today Is arms, and if I have time I'll do calves and abs, too. I leave work at 1 for my eye appointment.
 
After eating those carbs last night, and even to some extent this morning, my torso and quads look fuller, and the veins in my forearm last night were screaming to get out. I know it's not a lot of carbs for most, but that's not in a normal meal for me.

So, I haven't decided yet what my calories will be when I'm off. Maybe the doc won't say I have to wait a whole two weeks to lift, but I doubt it.

I think I'm going to spend a lot of that time researching how to increase my metabolic rate. I did something right last summer and got up to somewhere between 3250-3350 calories/day/avr and was still cutting. Until I thought I was invincible and I junked up my foods trying to gain, then went through a phase where I lost motivation to lift but my food intake remained the same.
 
That may have been the most brutal arm workout I've ever had. Super setting tris with tris and bis with bis is crazy.

Loved it.
 
RegisterJr said:
6 of kiddos baked chicken nuggets. It was so-so.
Click to expand...

Ya nuggets never seem to be what you think they are going to be like, unless of course they are smoothered in Red Hot lol

Good luck at the docs..


RegisterJr said:
I think I'm going to spend a lot of that time researching how to increase my metabolic rate. I did something right last summer and got up to somewhere between 3250-3350 calories/day/avr and was still cutting. Until I thought I was invincible and I junked up my foods trying to gain, then went through a phase where I lost motivation to lift but my food intake remained the same.
Click to expand...

I am actually doing the same... I will inbox you later (or you me) lets research it up and share notes.

RegisterJr said:
That may have been the most brutal arm workout I've ever had. Super setting tris with tris and bis with bis is crazy.

Loved it.
Click to expand...

Told you...Meadows is legit.
 
wasme said:
Ya nuggets never seem to be what you think they are going to be like, unless of course they are smoothered in Red Hot lol

Good luck at the docs...
Click to expand...

Word. I actually put mustard on them because I use so much Red Hot at work. i forget that I have Srirachi.

I'm excited to go. Right now is the time of the morning my eyes start to feel like I've been up for 24 hours.


wasme said:
I am actually doing the same... I will inbox you later (or you me) lets research it up and share notes..
Click to expand...

Word x2

wasme said:
Told you...Meadows is legit.
Click to expand...

Word cubed.

I really like the routine(s).
 
RegisterJr said:
Word. I actually put mustard on them because I use so much Red Hot at work. i forget that I have Srirachi.

I'm excited to go. Right now is the time of the morning my eyes start to feel like I've been up for 24 hours.




Word x2



Word cubed.

I really like the routine(s).
Click to expand...

You are quite 'word'y today...

Love me some Srirachi... and honey mustard.
 
I think I'm the only person under 60 in this whole doctors office. Except staff, of course.
 
Yesterdays cals ended at 2,424 with 268/127/46 (54%/25/21) and 25g fibers.

I didn't have time early yesterday to post my workout, and yesterday afternoon my eyes were a little blurry and gave me a headache if I tried to read too much. I'll try and catch them up later.

I almost slept in today but I didn't want to be the reason my wife did. I'm going to SS chest w/ calves and shoulders w/ abs...

I have CPR training all day today, so my cals (mostly protein, sadly) will probably be short.

I haven't mentioned this in a week, but my appetite has been steadily low-to-moderate all the time. No ups and down. No fits of wanting to cheat, etc. If it's attributed to the Vanillean, which I can't think of whatever else is causing it, I guess it takes a couple weeks to set in(?).

I get measured for cataracts next Thursday, once I decide which lenses I want. :/

Anyway, I have a few days of catching up to do on you guys' logs because work has been hectic. I'll try and get in them today.
 
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Last pic before judgment day. I'm a little bloated for having two 8oz glasses of wine last night (360 calories).
 
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