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Jim's Super Soldier Training Log

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....
 
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.
 
Glad you’re on the path to graduation, and that your wife is always down to ride...for calf raises at least
 
Hyde said:
Glad you’re on the path to graduation, and that your wife is always down to ride...for calf raises at least
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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.
 
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.
 
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.
 
This stuff is messing up so many things...
 
MrKleen73 said:
This stuff is messing up so many things...
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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.
 
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
 
Yeah that 400 a month bonus should definitely help out!
 
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.
 
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.
 
Bodyweight this AM was 174.6lbs, so somewhere around where my starting weight was before the cut.

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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.
 
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.
 
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.
 
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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.
 
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PM Arms 1

Pretty good session. Really was able to focus on getting quality work in for the muscles.
 
AM Legs 1

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Pretty good session. Legs feeling pretty well worked. PM workout in about 4 hours. Will be 5 sets of calves, upper back, and glutes.
 

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

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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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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.
 
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.
 
Sean1332 said:
I recall the last couple weeks of the gamma bomb leg days being some of the most brutal leg sessions I've had.
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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.
 
jimbuick said:
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.
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Remember - annihilate, don’t stimulate...wait..
 
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.
 
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.
 
Hey Jim, hope all has been well; and it looks like it has been.

Would you mind sharing Gamma Bomb with me?
 
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.
 
Still alive. Just training and studying. Weight is up to about 183 from a low of 162ish. Probably gonna push it to 185-187 range in the coming weeks and then just maintain that weight for a few months before trimming down again for the summer. Will maybe try to get Beverly to take some pics tomorrow a.m.

Less lean than I was, but more lean than I have been at this weight.

School is going well. Did way better than expected and now have some pretty strong offers to go work in Houston this summer so things are looking up on the career front.
 
Hyde said:
Glad to hear things are going well for you, Jiminator
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Yeah, had some rough patches over the past few months with workload and training and family stuff, but seems like it's all been worth it in the end.

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Weight still hovering around 183. I ran Meadows' Project Collosus through the winter break and just switched over to Joe Bennett's programming through his hypertrophy coach app.

Mostly looking for a change of pace, but also dig the training philosophy, so I'm giving it a shot. Doing the pec focus program because I have small boobies, and I'd like larger ones.
 

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Hyde said:
Man you have really grown some new muscle! Great work, seriously. Looking much more jacked.
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Thanks. It's tough cuz I feel like a fat boi, but I know I gotta just keep chugging along to get where I'm trying to go.

I have to get all my suits re-tailored though, because the legs and arms are way too tight now. The waist and abdomen still fit though, so I'm holding onto that fact to keep myself from freaking out about the loss of my abs that I just got back lol.
 
I guess I'll also put up a diet update while I'm here. I may try to get back on here relatively regularly to update this with training and whatnot again, but the first year of law school is kind of a bear as far as workload goes, so I don't spend a lot of time on the internet these days.

Training right now is 4 days on/1 day rest. It's set as a Push/Pull/Chest/Legs split. Each session takes me about 45 minutes, which is good because the school gym caps me off at 50 minutes per appointment. I usually get up at 5:30 a.m. and hit the gym on an empty stomach and then just do schoolwork and eat for the rest of the day.

Meals:
2 cups cheerios, 2 cups skim milk, 2 scoops MyProtein whey (postWO)
3 large eggs, 1 packet blueberry and cream oatmeal (breakfast)
1 boneless, skinless chicken thigh (~4 oz), 4oz pasta, alfredo sauce, bell pepper, onion (lunch)
1.5 boneless, skinless chicken breast (~16oz), southwestern corn (canned corn + diced jalapeno, bell pepper, onion), 1/4 cup rice

Pretty easy for me to stick to. I just eat the same thing every day with the occasional divergence if I get food from the school or whatever. Each day should be something like 2256kcal @ 246g carbs, 48g fat, 210g protein (44/19/37 percentage split). I'll probably maintain this set-up for most of the spring (with minor adjustment to maintain ~185lbs), and then I'll do a shorter diet phase leading into the summer before trying to do another bulk.
 
Jim, your diet sounds super tasty, it’s obviously working for you, and I could eat that every day as well no problem...but the volume of food is truly depressing. I’d be starving.
 
Hyde said:
Jim, your diet sounds super tasty, it’s obviously working for you, and I could eat that every day as well no problem...but the volume of food is truly depressing. I’d be starving.
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I spend most of my day in front of my computer doing either classes or preparing for the next day, so if I had to eat any more, I'd probably miss meals every day lol.
 
Didn't get up to go to the gym this morning cuz it was 19 fucking degrees outside (not including wind chill), and riding a motorcycle in that sounded terrible.

Didn't get much warmer (and my bike sprouted icicles overnight), so I walked the mile and a half to the gym at like 3pm.

This was chest day

Low Incline DB Bench: 95 x 6, 80 x 8
Seated Cable Fly: 32.5 x 8, 22.5 x 10, (dropset) 12.5/7.5/2.5 x 16/10/14
DB Flat Press: 90 x 8, 70 x 10
Hammer Strength Incline: 90 x 8, 70 x 11, (dropset) 50/35/25 x 12/10/10
 
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