Jim's Super Soldier Training Log

jimbuick

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Monday - Chest/Back (Week 1)

Rope Facepull w/ ext. rot.: 30 x 30, 27
DB Flyes: 30 x 15, 12, 9, 8
DB Dec. Bench: 75 x 6, 6, 11
Hoist Inc. Press: 101 x 14, 11 (dropset) 101/76 x 10/5
Seated Cable Row: 130 x 20, 15, 12

Tuesday - Legs

Standing Calves: Beverly x 12, 11, 8, 8(Missed yesterday)

45 deg. hyper: BW x 22, 20, 18
1.5 Goblet Squat: 60 x 9, 8, 7
Duff. Front Squat: 231 x 5, 5, 7
DB SLDL: 55 x 11, 11, 9, 8

Leg Press: -scratch for time-
TRX Ham Curl: -scratch for time-


Would've had time to finish but lost like an hour trying to do paperwork and **** to make sure I would graduate on time this semester. Might try to do it after work tonight, or I might push it to the beginning of tomorrow like I did with calves today. We'll see.
 
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MrKleen73

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How are you doing the for time sets? Just say 400lbs 50 reps AFAP, or 400lbs x AMRAP in 5 minutes?
 
jimbuick

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Wed - Back

Rope Facepull: 50 x 15 x 4
Cable Pullover: 60 x 20, 18, 16
DB Rows: 95 x 6 x 2, 95 x 11
a1. Chinups: BW x 11, 8
a2. Hoist Row: 112 x 9, 7
TRX Row: BW x 13, 11

Calf Raises: Beverly x 11, 9, 8, 7

Notes: I think I'm going to add a 6th day where I just do any make-up exercises that I may have missed during the week. Hopefully it will never be very much, but that way I can get all of my weekly volume in without having to do marathon training sessions during the week.

Ended up having to add another course to my semester to make sure I graduate in the Spring, so starting the week after next I'll be doing an addition 3 CH over my last 4 weeks of school (bringing me up to 17 CH for the semester).

So we'll see how that goes....
 
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Thursday - Delts/Pecs

CS Rear Delt Raise: 20 x 18, 15 x 22, 20, 17
a1. Lateral Raise: 25 x 13, 10
a2. Rope Upright Row: 91 x 12, 10
Seated DB OHP: 60 x 6, 6, 10
Hoist OHP: 88 x 11, 9, 7
DB Incline: -scratch-
Chest Dips: -scratch-


Notes: school admin stuff scheduled right in my workout hour, but I got everything I could get done. On the bright side, I should be graduating this semester meaning I will have no problems attending law school next Fall.
 
Hyde

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Glad you’re on the path to graduation, and that your wife is always down to ride...for calf raises at least
 
jimbuick

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Glad you’re on the path to graduation, and that your wife is always down to ride...for calf raises at least
It's gonna be weird trying to do everything online, but I'm happy I'll be able to get it finished. Also, I'm about to put her on a diet lol.
 
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Friday - Calves/Arms

Calf Raises: Beverly x 13, 12, 10, 9
a1. Spread Push down: 79 x 14, 9, 66 x 11
a2. BTH Tri Ext: 79 x 8, 66 x 8, 8
Cable Curl: 104 x 14, 12, 10, 9
CG Kaddy Bench: 154 x 8, 8, 9
EZ Curl: 77 x 10, 8, 7, 6
b1. Supported Hammer Curl: 20 x 15, 13, 13, 11
b2. KB Skullcrusher: 26 x 15, 10, 7


Saturday - Makeup

Leg Press: 3pps x 12, (cluster) 10/3/2
TRX Ham. Curl: 50 (Giant set)
DB Low Inc. Bench: 65 x 12, (dropset) 65/45 x 10/7
Chest Dips: BW x 10, 8, 6

Notes: lots of homework to do tonight and tomorrow for classes starting up again on Monday. This pandemic has me working extra hours (bc I'm "essential healthcare personnel"), and the inability to buy meat is going to be a challenge for my diet, but I'll do the best I can to adhere to it.
 
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23 Mar - Chest/Back

Band Scarecrow/TRX Scarecrow: orange/BW x 14/8, 13/6
DB Inc. Flyes: 25 x 17, 16, 14, 11
Duff. Inc.: 121 x 6, 6, 13
DB Bench: 80 x 11, 8, 75 x 8
CS DB Row: -scratch-
1 Leg Calf: -scratch-


24 Mar - Legs w/ oly shoes

SSB GM: 115 x 15, 13, 11
SSB Squat: 245 x 5, 5, 8
GHR: BW x 12, 9, 6
Hack Squat -scratch-
Bad Girl Machine: -scratch-
Lunges: -scratch-


Notes: so apparently I'm not on track to graduate because my school implemented a hiring freeze that led to the cancellation of a course because of COVID. Been going back and forth with the dept. chair, advisors, and the VA certifiers all day trying to get this **** squared away. As of now it's a "wait and see, but keep a backup plan in mind" situation, apparently. Gonna have to make-up half of my leg session Saturday. Bleh.
 
MrKleen73

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This stuff is messing up so many things...
 
jimbuick

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This stuff is messing up so many things...
Yeah, man. Just fucking **** up left and right. Ended up enrolling in some statistics course or something, so that'll be fun to do online.

On the bright side, I'm getting a $400/month bonus to keep going to work during all this.
 
jimbuick

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25 Mar - Back/Calves

Upper Back Rows: 15 x 20, 20, 20, 14
Incline Pull down: 90 x 12, 9, 8
BB Row: 132 x 6, 6, (AMRAP) 13
Triangle Pull down: 130 x 12, 9, 7, 120 x 8
1 Arm Cable Row: 50 x 15, 11
1 Leg Calf Raise: -scratch-

26Mar - Delts/Pecs

RD Swings: 15 x 32, 30, 25, 23
a1. DB Upright Row: 15 x 20, 17
a2. Plate Front Raise: 44 x 9, 33 x 11
Arnold Press: 50 x 8, 8 (AMRAP) 9
Lateral Raise: 30 x 9, 7 (dropset) 25/20/15 x 12/6/6
Hoist Flat Press: 113 x 13, 11
Stretcher Pushup (full+partial): BW x 15+5, 9+5, 8+5
 
MrKleen73

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Yeah that 400 a month bonus should definitely help out!
 
jimbuick

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Training is going according to plan. Have been able to get all programmed volume each week and haven't needed to do any make-up Saturday sessions for the past 2 weeks.

Semester ends in 3 weeks, so I've been swamped with work for that. Hope everyone is doing well.
 
jimbuick

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Last final is tomorrow, so I'll be back on here in earnest starting then. Got some big plans for this summer break that I will fill everyone in on this weekend.

Bodyweight hovering around 174. Leaner than I was last time at this weight, but definitely feeling a bit fat. Next mesocycle will be a small cut before turning it around again.
 
jimbuick

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Bodyweight this AM was 174.6lbs, so somewhere around where my starting weight was before the cut.

IMG_20200509_172600.jpeg
IMG_20200509_172556.jpeg


Feeling a bit fat right now, but that's to be expected I guess. Now that school's out, I plan to go back to 2x a day training. Haven't finished working it out, but will probably be looking at 10 or 11 training sessions in 6 days.

Volume isn't going to change much over what I've been doing, just going to be split over more sessions so that later exercises aren't being hampered by generalized fatigue.
 
jimbuick

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Haven't finished planning out which sessions will go where in the week, but will be splitting legs into 2 sessions and will do arms as PM sessions instead of 1 long Friday session.

Gonna start with a (hopefully) short dieting phase before trying to build again. In an ideal world, I'd get relatively lean around 170 before bulking up to 180 and doing it again.

But we'll see how it goes.
 
jimbuick

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So these are my volume targets for this next training cycle, which will run anywhere from 6-10 weeks depending on my ability to continue progressing.

20 sets: chest
15 sets: calves, forearms, biceps, triceps, hams, quads, delts/traps, mid back
10 sets: upper back, lats

It'll be split among 10 weekly workouts, with the "big" AM workouts having no more than 15 working sets (and ~10 hard sets for any given muscle group in a session).

The smaller muscles (arms, calves, forearms, upper back) will be worked in PM sessions while the big ones (delts, chest, legs, back) will be done with AM workouts focusing on progressive overload and good technique.
 
jimbuick

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received_234850391124371.jpeg


AM session from today. Arms and forearms tonight after work. Once I adjust my sleep schedule to start my day at 0900 I intend to do both AM and PM sessions before I leave for work at 1730, but for now it will be one before and one after.
 
Swanson52

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I'm up in this mf'er.
 
jimbuick

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received_238968580713442.jpeg


PM Arms 1

Pretty good session. Really was able to focus on getting quality work in for the muscles.
 
jimbuick

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These are the last 3 sessions. First PM was about 4 hours after legs, second was about 9 after back.

received_376209163319704.jpeg


Got some solid work in for the back, and my rear delt was spasming for a little while after. Hurt like hell, but also kind of cool.
 
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jimbuick

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Nada today. Taking a required 2-day motorcycle course for a license and spent ~10 hours there today after 2 hours of sleep so I was just beat up by the time I got home.
 
Swanson52

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Congrats on Texas law buddy. Looking strong.
 
jimbuick

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I'm gonna be straight with y'all: I don't know if it's because I'm not in a climate controlled commercial gym, but I don't know how anyone can get through Meadows' Gamma Bomb leg days on a regular basis. Just did week 10 and had to scratch like a 1/4 of the sets. Don't know if I was trying to use too much weight, but it was like getting kicked repeatedly in the dick for like 90 minutes straight.
 
jimbuick

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I recall the last couple weeks of the gamma bomb leg days being some of the most brutal leg sessions I've had.
The 4 rounds of front squat extended sets (10 reps fronts followed by 10 reps back squat) could've ended the workout by themselves. But noooooo, gotta follow it with 4 sets of lunges and 3 sets of SLDL.
 
Hyde

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The 4 rounds of front squat extended sets (10 reps fronts followed by 10 reps back squat) could've ended the workout by themselves. But noooooo, gotta follow it with 4 sets of lunges and 3 sets of SLDL.
Remember - annihilate, don’t stimulate...wait..
 
MrKleen73

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Do any of you all know of a relatively joint friendly Meadows program? I know there are a lot of them and most are joint friendly but do you all know if he has anything meant to help? I might just need to follow someone elses program to get myself going and he has some good ones.
 
jimbuick

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I'm finishing up Gamma Bomb, and have been pretty happy with that. Scales volume instead of intensity, so you'll end up with lighter weights even on the "big" exercises.
 
RegisterJr

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Hey Jim, hope all has been well; and it looks like it has been.

Would you mind sharing Gamma Bomb with me?
 
jimbuick

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Finished GB last week, rolling straight into Creeping Death II. School has been going as well as could be expected. The gym is ok, but a lot of covered equipment for social distancing which is lame. Haven't tracked weight, but looking pretty lean in the mirror. Would guess somewhere in the 168 range or so. Roommate said he's afraid to bring his dates around because he doesn't want them around my "thirst trap" and that I'm "fucking huge," so I guess things are progressing well.
 
Sean1332

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I'm currently wrapping up week 1 of CD2 for my 2nd time with the program. Enjoy it!

Glad schools going well, man.
 

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