joh408's Longterm Quest for Fitness

Nice session. I see you are beyond the half way point of this one. What are your thoughts? vs other M.D. routines>
 
wasme said:
Nice session. I see you are beyond the half way point of this one. What are your thoughts? vs other M.D. routines>
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I can say it's been better for me than program 3. I want to start it over after I finish but I'll probably try reactive pump and then go back to muscular demolition. I've seen some great size and the exercise set up is conducive to my style of training. Like you said before, Program 3 is the crash course into mountain dog training while muscular demolition builds on these principals.
 
Tomorrow is my last workout of Muscular Demolition - really liked this one. I will either start it again or try Mi40 to see what all the talk is about!
 
wasme said:
Tomorrow is my last workout of Muscular Demolition - really liked this one. I will either start it again or try Mi40 to see what all the talk is about!
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MI40 has been on my mind for awhile. I have all the videos and stuff for it. Might actually give that a shot
 
Pete sent me M140, but when I tried to open it it wanted a password. Do y'all have something different?
 
RegisterJr said:
Pete sent me M140, but when I tried to open it it wanted a password. Do y'all have something different?
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I didn't need a password but it's a couple GBs with the videos. I'll see if I can host it somewhere for you
 
MD
Day 3 Week 4
Back

One Arm BB Rows
25x8
50x8
75x8
100x8x4

Smith Explosive Rows
110x6
160x6
230x6
200x6x3

DB Pullovers
60x12x4

Lat Pulldowns With a Stretch
180x8
195x8
210x8

Banded Hyperextensions
20
20
16
 
Killed it man.

I couldn't maintain those one-arms the other day, and definitely felt restricted/weak on the smith rows. Sometimes he knows just how to kill you, especially your lats, at the beginning of exercises.
 
RegisterJr said:
Killed it man.

I couldn't maintain those one-arms the other day, and definitely felt restricted/weak on the smith rows. Sometimes he knows just how to kill you, especially your lats, at the beginning of exercises.
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Thanks man!

The one arms are pretty good once I settle into the right position. But it takes me a few reps to lock it down. And ya the smith rows felt weak as hell. I've done 275 for 6 on barbell rows but I was struggling with 200 on the smith. Lats were on fire for pullovers and the stretch from pulldowns was great for finishing
 
joh408 said:
Thanks man!

The one arms are pretty good once I settle into the right position. But it takes me a few reps to lock it down. And ya the smith rows felt weak as hell. I've done 275 for 6 on barbell rows but I was struggling with 200 on the smith. Lats were on fire for pullovers and the stretch from pulldowns was great for finishing
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Just saw your one-arms. I have my legs switched on those. I will try the stance that way and see if it gives me a ether position.
 
RegisterJr said:
Just saw your one-arms. I have my legs switched on those. I will try the stance that way and see if it gives me a ether position.
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I like this way since I can sit back with them but I'll have to try the other way out too. I tried in between the legs for a few reps but I didn't like the range of motion.

wasme said:
Thomas anyone hook you up with Mi40 yet?
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I pulled the videos out and compressed it into a file for email if you want it.
 
wasme said:
I have it already but thanks. I was going to send it to him if he didn't have it.

Trying to hunt down Mi40 x2
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Haven't been able to find x2 anywhere. Probably too new or I'm looking in the wrong places
 
Got sick at the end of last week so I couldn't finish up week 4. Last couple days:

MD
Day 4 Week 4
Chest/Shoulders Pumping

Machine Press (wide grip, 1s flex at top)
110x10
130x10
150x10
170x10
190x10
210x10
230x6

Superset 1:
DB hex press // band over and backs
45x10//10
55x10//10x2
60x10//10

Superset 2:
Stretch Pushups // band over and backs
20//10
17//10
16//10

Seated Strict Side Laterals
10x10
12.5x10x3
15x10

Seated Front Raises
10x10x2
12.5x10x2

Band Facepulls
20x3

MD
Day 5 Week 4
Arms Calves Abs

Warm Up:
BB Curls:
50x10x2

Rope Pushdowns:
55x15
62.5x15

Superset 1:
Rope Pushdowns // BB Curls
70x15//60x10
77.5x15//60x10
85x15//70x8
92.5x15//70x8

Superset 2:
Hammer Curls // Single arm Pushdowns (2 second flex at lockout)
25x10//15x10
25x10//20x10x3

Superset 3:
Reverse Grip Pushdowns // Cable curls (straight bar, flex at top)
47.5x15//70x8
62.5x10//62.5x8
70x10//62.5x8
77.5x10//55x8

Superset 4:
Calf Raises on hack squat // Dorsiflexion (30-50 reps)
150x15+5 partials
240x8+5p
330x8+5p
380x8+5p x4

Hanging Leg Raises
15x3
12

Cable Crunches
90x15x4
 
Haha thanks guys! Unfortunately I'm swamped with school this week so I'm not sure when the gym time will be. Gonna make it work though
 
joh408 said:
Haha thanks guys! Unfortunately I'm swamped with school this week so I'm not sure when the gym time will be. Gonna make it work though
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Good to see you have your priorities in order. Fit the gym in where you can.. good luck with school
 
wasme said:
Good to see you have your priorities in order. Fit the gym in where you can.. good luck with school
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Thanks man! Definitely got priorities straight as I need to graduate in May. Gym is a great stress reliever and so when I don't find time to go I'm usually extremely stressed from school and then it gets worse with missing the gym. I'll have time tomorrow provided studying goes well tonight and my meetings don't go over their allotted time
 
MD
Day 1 Week 5
Legs

Lying Leg Curls
90x10
110x10
130x10x4

BB SLDL
135x10
225x10x2
275x10x2

Squat Press
360x10
450x10
540x10
630x10
720x10
810x10
900x10
990x8

Squats
45x10
135x5
225x5
275x5
315x5
335x5
365x3

KB Side Squats
50x10x4
Not quite sure how to do these. Kinda made it into a lunge to the side type deal

Leg Extensions
Dropset
230
210
190
170
150
130
110b
 
wasme said:
Big numbers on the squat press..
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One of these guys:
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Would have rather got on a leg press but two guys were taking their time on it. Maxed out the weight on it

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Nice V shape and tree trunks for legs! Great work!
 
Looking solid Joh.

I haven't tried that machine yet. That is what most in my gym use over the leg press.
 
kenpoengineer said:
Nice V shape and tree trunks for legs! Great work!
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Thanks man! It's growing season, except I'm growing out of my jeans haha

RegisterJr said:
Looking solid Joh.

I haven't tried that machine yet. That is what most in my gym use over the leg press.
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Thanks Thomas

It's an interesting one. Definitely feel it more in the glutes depending on foot placement. Didn't feel the constant quad tension as much but it's a better substitution than the one leg leg press. Just too awkward to get a rhythm on that thing. Hack squat was taken too or else I would have been on that
 
MD
Day 2 Week 5
Chest Shoulders

Decline DB Bench (slight decline, full lockout)
45x8
55x8
65x8
70x8
80x8
85x8
90x9

Incline BP
45x10x2
95x3
115x3
135x3
155x3
175x5x4

Dips (chin tucked, feet slightly in front)
12x4

Superset 1:
DB Bent Over Side Laterals // Band Facepulls
35x15//15x2
35x12//14
30x11//12

Cage Presses:
45x5
65x5
85x5
105x5x5
 
MD
Day 3 Week 5
Back

Meadows Rows
25x8
50x8
75x8
100x8x4

Deadlifts
135x3
225x3
315x3
355+chains x 15 singles with 10s rest in between each

Girl got done with her workout early so I taught her squats, conventional and sumo deadlifts, rows and a few other things

Finished off with some rows
135x10 bent over + 10 Pendlay
135x15 bent over
225x8x2 bent over
 
Ooh. I missed those dead singles with 10s rests. Kills me..

That's awesome your girl works out with you.
 
RegisterJr said:
Ooh. I missed those dead singles with 10s rests. Kills me..

That's awesome your girl works out with you.
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They were rough!

She comes with a few times on weekends when I go. Not too much and she's still getting started so it doesn't make sense to have her do advanced stuff
 
joh408 said:
They were rough!

She comes with a few times on weekends when I go. Not too much and she's still getting started so it doesn't make sense to have her do advanced stuff
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I can understand that. Wife keeps telling me she wants to go but the timing is never right for her.
 
MD
Day 4 Week 5
Chest Shoulders Pumping + Abs

DB Hex Press (pause on chest, hard flex at top)
40x10
45x10
50x10
55x10
60x10x4

Superset 1:
Pec Minor Dips // band over and backs
Failure//10 x4

Still gotta figure out pec minor dips

Machine Press (2s flex at top)
110x8
130x8
150x8
170x8
190x8
210x8+10 partials out of the bottom

DB Side Laterals
30x8
25x8x2
20x8

Facepulls
25x15
40x15
70x15

Machine Rear Delt
70x20
80x20x2

Spidercrawls
3 up and downs x 3

Hanging Leg Raises
15x4

Cable Crunches
67.5x15
77.5x15
87.5x15
97.5x15

Palloff Presses
27.5x15
37.5x15
47.5x15

Machine Flyes
140x12
150x12
160x12
 
RegisterJr said:
I can understand that. Wife keeps telling me she wants to go but the timing is never right for her.
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Ya timing is tough. Whenever I get a chance to help her out id rather do that. I got plenty of chances to lift

wasme said:
Nice session.. those deadlifts are definitely wearing..
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Thanks man! I wanted to end it around rep 12 but fought it. Setting it down and seeing the timer tick away so quickly was the worst part
 
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