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Jdg's 26 Week Prep

Like I was saying my tris are pretty sore!! I hope it goes away before tomorrow night because I have to hit chest again!


Not sure what the deal was but I was tired all day today!! I slept good last night, just never seemed to get awake this afternoon. I'll sleep like a baby tonight!!


This evenings workout was a little shorter. Just hit back tonight.

One-arm barbell rows- I did these standing beside the bb, instead of with them between my legs like a long bar row.
2 plates 3 x 8 each arm

Smith machine barbell rows- Explosive reps
225 4 x 6

Dumbell pull-overs-
60's 4 x 10
I have a hard time isolating my lats doing these. It seem like I hit my chest as well..

Dumbell shrugs- 3 sec contraction/ faced the clock to make sure I hit 3 secs on each one
80's 3 x 12
These were killer!

Deadlift- explosive 4 sets, then 5th set repped out with normal speed
135 x 3
185 x 3
225 x 3
275 x 3 ( slowed down a little on these)
275 x 12

5 mins of hated ab work

I think I need to stay more around 245 to keep it as a speed/explosive rep. I lost a lot of momentum at 275. Also I really figured I would get more than 12 for my last set. The routine says to rep it out until you start to lose form.

I mixed the BCAA's with Karbolyn tonight and sipped it through most of my workout. Seems to keep my going pretty good throughout my workout without fatiguing to much. I need to get a gallon of water tomorrow night and mix it with about a half of a jug. The only bad part is lifting so late I go to bed about an hour after I am done lifting and will be up more to pee.
 
Good intense workout! Nothing worse then having to get up a few times at night to pee
 
Strong workout... and ya some of the Meadows lifts you really have to go with less weight to do it exact. Always fun learning new techniques.
 
wasme said:
Strong workout... and ya some of the Meadows lifts you really have to go with less weight to do it exact. Always fun learning new techniques.
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Thanks and yes I love being able to change things up!
 
No workout tonight. I ran out of time. Got off work late, went home to eat, and then out with the kids trick or treating. When I finally got home I had a few things to do here and it got to late. So I'll hit the gym tomorrow after work.
 
My nutrition was down today considerably. We were busy all day at work and didn't get to stop to eat much. With that being said I had a killer arm workout tonight with an unreal pump again!!

Everything was supersetted an by the time I had got the first sets of bi/tri supersets done I was already swole up with veins everywhere


Rope-pushdowns- 4 sets 12
120 4 x 12

ss

Dumbell curls- alternating arms with palms facing up, no supinating
30's 4 x 12

Tricep dips- 3 sec negative (actually got 4-5 on most)
BW 4 x 8

ss

Barbell curls- staying in mid range with constant tension
60 x 8
70 x 8
80 2 x 8

Decline skull crushers- 25lb plate under the front of the bench, also touch bar to nose instead of forehead
65 4 x 15 ( failed at 14 on last set)

ss

Hammer curls- alternating arms
35's 4 x 12

I really had to push myself to get through the last sets tonight. My arms were so full of blood I couldn't even straighten them out when I wasn't lifting!


I am taking my middle son deer hunting tomorrow so my calories will probably be off again, but I will have the day off from lifting too.


I am stuck at 208-210lbs. And I don't think I can eat any more on most days.I am going to have to figure out a way to get more calories in I guess....
 
wasme said:
Sounds like a great time with your son..
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We did enjoy the day out together with just us two. Even though he didn't get anything, it was "our" time away from the other kids, and the wife ;)
 
Long day at work but still made it in tonight to do legs!!



Leg Curls- 4 sets of 8, with 25 partials after last set
130 x 8
150 x 8
170 x 8
180 x 8 then finish with 25 partials.
(same as last week)

Squats- Explosive reps, 6 sets of 6, supposed to be with chains, but don't have any. I am thinking about picking up some soon though.
225 1 x 6
275 5 x 6
(went up 50lbs on last 5 sets this week)

Leg Press with escalating set - 16 reps, adding a 25lb plate on each side after each 4 reps
So it went , 8 plates total, 4 reps then lock out knees and add 2 25's, then 4 more reps then add 2 25's. We did this 3 times, then finished off the last 4 of the 16 reps with 3 25's on each side.
This week these really weren't bad. I even added a 45 to each side and it still didn't seem like I got much out of them???

Leg extensions- Reps 10,15 with 2 sec holds in full contraction for each rep. Then 20 reps with no holds, then stand for 5 sec then do 15 partials
130 10,15,20, then 15 partials
These freakin' suck!!! haha

DB stiff leg deadlift- 2 sets 15
80's 2 x 15
( went up from 75's to 80's this week)

Calf raises in leg press- 2 sets 30 with a 10 sec hold after each 10 reps, after each 30 rep set you stand up and dorsiflex your ankle to failure
6 plates- 10 reps/hold for 10 sec, then 10 reps/hold for 10 sec, then 10 reps/hold for 10 sec


Pretty intense tonight. Even though I was walking funny leaving, after about 10 mins I felt like I should of done more!!
 
jdg76 said:
Pretty intense tonight. Even though I was walking funny leaving, after about 10 mins I felt like I should of done more!!
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I have felt like that at times. However, remember there is a method behind John's madness... Solid workout.
 
Chest and shoulders tonight. Again my shoulders are still on fire!!!

Slight Incline DB press- 4 sets of 8/ 1 sec contraction at top, with 2 25lb plates under the front of the bench to give it an incline.
80's x 8
85's x 8
90's x 8
95's x 8
Same as last week

Explosive Bench- 5 sets 5, Stop bar on chest for 1 sec then explode up
225 5 x 5
Dropped to 225 this week so I could really explode pushing the bar up!

Slight incline BB press- 3 sets 6, no lock out and do not touch chest, Constant tension
185 3 x 6
Same as last week

Ladder Push-ups- These were done with no rest between settings.
Low setting x 25
Medium setting x 15
High setting x 15
2ND SET
Low setting x 15
Medium setting x 15
High setting x 15
Got 22 extra reps this week

Seated Side Laterals- 3 sets 12
25's 3 x 12
Same as last week

Destroyer sets- 60, 30, 15
55's x 60
30's x 30
20's x 15
Made it through the first set without stopping this week

Post workout meal: 8oz sirloin, 10oz potato wedges, 2 Blue Moons :evil:

Felt good this workout, a little stronger this week too!!


I am 21.5 weeks out from my show now. Going to transition back into complex carbs, more brown rice and sweet potatos and less white rice and potatoes. Also going to be changing up compounds, but will update when I do.
 
Updated pics. Sitting at 208lbs this morning.


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I'm onboard brother...can't wait to see this journey. Best of luck. Let me know if I can help in any way.
 
Is your brother doing this show as well? I may end up doing it.. I'm staying decently lean, so after my powerlifting show I'll either have 12 weeks or 8 weeks to do it..

Still deciding.
 
Yes he is. I've done threatened him that he'd better stay in light heavy and out of middle weight!! Lol
 
Took tonight off. I ended up having to go out of town late last night to help a friend. His wife works a little over an hour from hear and her car broke down so I went to help him. Didn't get in until after 11 and didn't sleep to well. Then tonight my wife hinted she wanted me coming to bed 'with' her and not hours after she fell asleep. Well being tired and getting the hint, it didn't take much to persuade me to stay home from the gym haha.
 
Hey guys, laying in bed on my phone so it won't be a huge update. Got a horrible cold so not making it to the gym again tonight. Damnit!!! Hopefully I can get back in tomorrow evening.
 
jdg76 said:
Hey guys, laying in bed on my phone so it won't be a huge update. Got a horrible cold so not making it to the gym again tonight. Damnit!!! Hopefully I can get back in tomorrow evening.
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Body needs a rest sometimes bro....better to let yourself get back to avoid risk of injury
 
BigBoyMuscle said:
Body needs a rest sometimes bro....better to let yourself get back to avoid risk of injury
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True. And I haven't had more than two days off in a row in I don't know how long so it probably won't hurt ;)
 
Sometimes it's good to take 2 days off in a row. This past week I took 2 off, workout the the next day, and then had my scheduled 2nd day off. It really helped as I felt rejuvenated and yesterday and today's workouts were great! The unscheduled day was arms day so it wasn't a big deal as arms get worked every workout anyway.
 
Made it to the gym tonight although I am not completely over my sickness. Because I am still not 100% I just did arms, although I said just, I still had a hell of a good workout and swole pump!!!

Veins are sticking out like crazy!!
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Bis and tris

Rope-pushdowns- 4 sets 12
130 4 x 12
+10lbs

ss

Dumbell curls- alternating arms with palms facing up, no supinating
30's 4 x 12

Tricep dips- 3 sec negative (actually got 4-5 on most)
BW +25lbs 4 x 8
+25lbs this week


ss

Barbell curls- staying in mid range with constant tension
80 4 x 8
Last week 60 x 8 70 x 8 80 2 x 8

Decline skull crushers- 25lb plate under the front of the bench, also touch bar to nose instead of forehead
65 4 x 15

ss

Hammer curls- alternating arms
35's 4 x 12

I thought after my first exercise that I wouldn't be able to finish my workout my arms were so tight!! But i made it haha
I may go ahead and hit back tomorrow because I missed it this week. Also I think I will run this week's routine one more week because I missed a few work outs this week.


So gotta question. I am going to get some chains for my gym. I've never used any so any suggestions? Should I order them online, or can I go to a hardware store and get some? If so what size and how much should I get? May be dumb questions but I have never used them before.
 
Had a pretty busy night last night so I didn't get to update. So here is my workout.

Slight Incline DB press- 4 sets of 8/ 1 sec contraction at top, with 2 25lb plates under the front of the bench to give it an incline.
80's x 8
85's x 8
90's x 8
95's x 8
Will go with 100's next time :D

Explosive Bench- 5 sets 5, Stop bar on chest for 1 sec then explode up
245 5 x 5
Felt better using this weight last night, Was able to move the bar a little quicker.

Slight incline BB press- 3 sets 6, no lock out and do not touch chest, Constant tension
205 3 x 6
went up 20 lbs still need to go just a little heavier

Ladder Push-ups- These were done with no rest between settings.
Low setting x 25
Medium setting x 15
High setting x 10
2ND SET
Low setting x20
Medium setting x 15
High setting x 15
Got some extra reps in, these are freaking killer!!

Seated Side Laterals- 3 sets 12
30's 3 x 12
Went up 5lbs but used a little swing for the last few reps

Explosive Cage press I set the pins right at chin level. I would set the weight down on them between each rep or a second.
95 5 x 5

Destroyer sets- 60, 30, 15
55's x 60
30's x 30
20's x 15

Although the scale isn't changing I look like I am growing. I need to take some measurements soon and compare to previous ones.
 
Solid workout! I don't see much change in the scale either but can notice changes happening
 
No workout last night. The hours I am putting in at work and the stress involved has gotten me wore out. I came home last night with full intentions of hitting the gym after everyone went to bed. At about 8 oclock I fell asleep on the couch. Ugh!! I may have to switch things up and go right after work, or cut back to 4 days a week so I can have another day off.
 
Sorry guys about getting a little behind on my updates, I normally can update everyday. Just trying to get things lined out here.

Last nights workout.

One-arm barbell rows- I did these standing beside the bb, instead of with them between my legs like a long bar row. I also stood at the very end of the bar and held it like you would a meadows row, instead holding on behind the plates.
2 plates 3 x 8 each arm

Smith machine barbell rows- Explosive reps
245 4 x 6
Went up 20lbs and these felt a lot better!

Dumbell pull-overs-
60's 2 x 10
65's 2 x 10


Dumbell shrugs- 3 sec contraction/ faced the clock to make sure I hit 3 secs on each one
85's 3 x 12
Went up 5lbs

Deadlift- explosive 4 sets, then 5th set repped out with normal speed
135 x 15
185 x 3
225 x 3
275 x 3
315 x 10
Could of done more on these but anything over 10 is considered cardio LOL


Still not sure if I like this day of the routine, Just doesn't feel like I get much done? I will be starting the next two weeks of the program Monday so I will see what back consists of then.


Going to up my test some and start cardio next week. Going to get more on a strict diet also. Will try to get it posted up tonight or tomorrow.
 
Made it to the gym tonight and felt strong as ever!!

Rope-pushdowns- 4 sets 12
130 4 x 14
+2 reps each set


ss

Dumbell curls- alternating arms with palms facing up, no supinating
30's 4 x 14
+2 reps each set

Tricep dips- 3 sec negative (actually got 4-5 on most)
BW +25lbs 4 x 10
+2 reps each set, will go up on weight next week


ss

Barbell curls- staying in mid range with constant tension
80 4 x 8


Decline skull crushers- 25lb plate under the front of the bench, also touch bar to nose instead of forehead
65 4 x 15

ss

Hammer curls- alternating arms
35's x 12
40's 4 x 12
Went up to 40's this week but cut back from 15 to 12 reps.



My diet sucked today!! We were crazy busy at work and on top of it they all ordered pizza. Well honestly I didn't even have time to stop and warm up my lunch so I snagged a piece of pizza here and there :( Gotta get my diet straightened out!!!

Taking the boy hunting again tomorrow. It started snowing here tonight so hopefully we wake up to a snow covered ground :D
 
Workouts are looking good in here! Diet is always the hard part..damn pizza is so good!
 
BigRed1974 said:
Workouts are looking good in here! Diet is always the hard part..damn pizza is so good!
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Yes it is!! I promise I will try to get my diet up tonight haha. I know I keep saying I will...


Started some fasted cardio this morning. Only did 20mins on the treadmill with a 3 incline and probably only 5-6 30 sprints and my shins were already hurt!! I have a long road of cardio ahead of me I think!!
 
jdg76 said:
Yes it is!! I promise I will try to get my diet up tonight haha. I know I keep saying I will... Started some fasted cardio this morning. Only did 20mins on the treadmill with a 3 incline and probably only 5-6 30 sprints and my shins were already hurt!! I have a long road of cardio ahead of me I think!!
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What's your sprint speed, if you don't mind me asking?
 
Had a crazy leg workout tonight. I gotta feeling this routine is going to get very intense!!


Leg Curls-
190 x 12
170 x 10
150 2 x 8 drop
120 x 8
100 x 10
Oops I did leg extensions instead of curls HAHA

Speed squats- stop in the hole then power up
275 4 x 6
I could literally see the bar raise up on my shoulders when I locked out at the top.

Leg Press- Constant tension, no lockout and 3 sec negatives
540 4 x 8

Machine Sled press- Supposed to be Hack, but don't have one. Placed feet low and just inside shoulder width to change the angle
1/4 rep then 1 full rep= 1 rep
300 x 10
360 2 x 8 drop
260 x 6,4,4,3,3
On the last set I did the reps, then rested 5 sec between sets, then pounded out more reps.

BB stiff leg deadlifts-
185 2 x 15

Seated calf raises- Each set was supposed to be 30 reps with a 10 sec hold after each 10 reps. Needless to say I didn't make it through all of them
90lbs 10 reps-10s hold, 10 reps-10s hold, 10 reps-6s hold
70lbs 10 reps-8s hold, 8 reps, 5s hold
45lbs 10 reps- 10s hold

Crazy workout tonight. My legs are still pumped!! Hopefully the BCAA+SAA helps with recovery, or I will be sore for sure!!!


Also I said I would post my diet as of now......

4 whole eggs, 1 cup egg whites, 1 cup oats

8oz chicken, 1.5 cups brown rice

8oz steak or burger, 8oz white potato

8oz chicken, 4oz tilapia, 1.5 cup brown rice, salad with 3 tbs olive oil

2 cups cottage cheese, 1 cup oats


I actually combined my 4th and 5th meal, minus sweet potatos because I don't have time for 5 meals plus pre-bed cottage cheese/oats.
I am right around 3900 F150 C250 P370
 
jdg76 said:
Had a crazy leg workout tonight. I gotta feeling this routine is going to get very intense!!


Leg Curls-
190 x 12
170 x 10
150 2 x 8 drop
120 x 8
100 x 10
Oops I did leg extensions instead of curls HAHA

Speed squats- stop in the hole then power up
275 4 x 6
I could literally see the bar raise up on my shoulders when I locked out at the top.

Leg Press- Constant tension, no lockout and 3 sec negatives
540 4 x 8

Machine Sled press- Supposed to be Hack, but don't have one. Placed feet low and just inside shoulder width to change the angle
1/4 rep then 1 full rep= 1 rep
300 x 10
360 2 x 8 drop
260 x 6,4,4,3,3
On the last set I did the reps, then rested 5 sec between sets, then pounded out more reps.

BB stiff leg deadlifts-
185 2 x 15

Seated calf raises- Each set was supposed to be 30 reps with a 10 sec hold after each 10 reps. Needless to say I didn't make it through all of them
90lbs 10 reps-10s hold, 10 reps-10s hold, 10 reps-6s hold
70lbs 10 reps-8s hold, 8 reps, 5s hold
45lbs 10 reps- 10s hold

Crazy workout tonight. My legs are still pumped!! Hopefully the BCAA+SAA helps with recovery, or I will be sore for sure!!!


Also I said I would post my diet as of now......

4 whole eggs, 1 cup egg whites, 1 cup oats

8oz chicken, 1.5 cups brown rice

8oz steak or burger, 8oz white potato

8oz chicken, 4oz tilapia, 1.5 cup brown rice, salad with 3 tbs olive oil

2 cups cottage cheese, 1 cup oats


I actually combined my 4th and 5th meal, minus sweet potatos because I don't have time for 5 meals plus pre-bed cottage cheese/oats.
I am right around 3900 F150 C250 P370
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Solid man...great leg session
 
Thanks guys!! ^^^^





New chest and shoulder workout this week. As expected pretty intense !

Db press on slight incline- 2 sec hold contraction
85's 4 x 8

Explosive bench- Pause on chest , explode up
245 4 x 5

Slight incline bench- constant tension, don't touch chest and don't lock out elbows
225 3 x 6

Weighted chest stretch push-ups - put feet on bench and each hand on a 4" platform to get a good stretch
25# weight on back
15,10,10
Plus you do a 30 sec stretch in between sets

Bent over rear delt laterals raises-
20's 3 x 20

Face pulls- 2 sec hold contraction
90 3 x 12

Explosive cage press- Set pin at chin height, rest bar on pins between each rep, then explode up
105 5 x 5

Meadows reason for the two rear delt moves are to balance out the shoulders. To many guys have huge front delts and small rear delts. I could tell I not only pumped up my rear delts, but also stretched out the front ones. My shoulders felt like they were pulled back more than normal :D
 
Cardio this am and a heavy back workout tonight.
Will weigh in tomorrow morning and see where my weight is sitting. Look and feel leaner already. :D

Meadow rows-
90 x 8
115 2 x 8

Supported rows- explosive
135 4 sets 6

Stretch pulldowns- to nose
180 3 x 8

DB shrugs- 3 sec hold
90's 3 x 12

Deadlift- explosive
275 4 sets 3


Still don't seem like I get much out of the back workouts? I will shorten up the rest periods and maybe add in some negatives next week.
 
I'm in!! Sorry I'm so late!
 
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