Montego gets FREAKY

Hyde said:
Frozen and canned spinach blows. All my green beans, broccoli and asparagus are frozen, but spinach has to be fresh
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I actually like canned spinach but I was wanting raw spinach for this meal. So sad :(
turff49 said:
I'm guessing you will remember that going forward...lol
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Lol you ain't bsing. I actually never knew the sidewalks had sprinkler systems since they retract into the ground and you can't see them during the day. Got shot right in the side and squared off to throw hands it spooked me so bad lol.

Wish I had it on tape. :hammer:
 
Montego1 said:
Lol you ain't bsing. I actually never knew the sidewalks had sprinkler systems since they retract into the ground and you can't see them during the day. Got shot right in the side and squared off to throw hands it spooked me so bad lol.

Wish I had it on tape. :hammer:
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Too funny man
 
Montego1 said:
I actually like canned spinach but I was wanting raw spinach for this meal. So sad :(

Lol you ain't bsing. I actually never knew the sidewalks had sprinkler systems since they retract into the ground and you can't see them during the day. Got shot right in the side and squared off to throw hands it spooked me so bad lol.

Wish I had it on tape. :hammer:
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Too funny, I did this at the hibachi grill the other night. I was looking the other way when he came up and slapped the table with the spatulas. I jumped back in my seat and squared up. The people on the other side of the table had a good laugh.
 
Yesterday I did 30 minutes of HIIT 15 of wich were in the pouring ass rain. Got to the field for sled sprints and halfway through it started raining. I was already soaked in sweat so whatever.

Weighed in at 243 lbs this morning so down 12.2 lbs so far. Strength and energy are holding nicely so we're right on track.
 
Montego1 said:
Yesterday I did 30 minutes of HIIT 15 of wich were in the pouring ass rain. Got to the field for sled sprints and halfway through it started raining. I was already soaked in sweat so whatever.

Weighed in at 243 lbs this morning so down 12.2 lbs so far. Strength and energy are holding nicely so we're right on track.
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Love that when you are hot and working your ass off and boom instant shower! Feels so good to just keep on trucking and enjoy the feel of the rain cooling you down!
 
Leg day

Extensions

14 total sets
Started with 70lbs and went up ten lbs at a time hitting 12 reps per set with 15 seconds rest between sets. Got to 200 and barely hit 12 for my final set on these.

Lying leg curls
15 total sets
Same as above but went to 220lbs.

Leg press ss static stretch and flex (no rest forcing blood into the muscle)
5 sets of 20 @ 550
10 second stretch then 10 flexes as hard as possible

Squat machine (had feet inside shoulder width and as far forward as possible)
220x25x5

Standing leg curl
70x12x4

Hanging leg raises
25x5

Great stuff today. I was pretty shocked at how decent my quads looked. No upper separation but the tear drop and bottom of the sweep were popping and could see some vascularity there.

Walking is a chore atm due to the session today along with the HIIT lately. The knees have been grinding pretty bad the last two days but that is just part of the game at this point. No biggy just sounds creepy lol.
 
I'd have been done after the leg extensions and curls. That's how I do the extensions when I do them to, but I rarely do them as that section of quad has about zero transfer to my lifts. But it looks good lol
 
Sooooo the weight is falling off a bit too fast. I woke up this morning at 242 so down 13.2 lbs in 7 days.

That means re-feed! Here is what I'll have Saturday in a 12 hour time frame.

Meal 1- 53p 3f 126c
6oz 99/1 Turkey
2 bagels
2tbsp strawberry jam

Meal 2 - 46p 5f 120c
1c egg whites
2 low fat pop tarts
4 fat free fig newtons

Meal 3 - 47p 5f 90c
6oz skinless chicken breast
2c white rice (pre training)

Meal 4 - 50c 0f 0p
50g Karbolyn (intra workout)

Meal 5 - 45p 138c 0f
40g isolate
12 fat free fig newtons

Meal 6 - 51p 82c 1f
6oz tuna in water
2 slices Ezekiel
4tbsp strawberry jam

Meal 7 - 40p 6f 12c
Protein shake

TOTAL - 282p 618c 20f
 
Off from the gym today since I had to take a six hour round trip drive to get my daughter for the weekend after work.

Got back into town and headed over to the field and luckily they hadn't put up the sled I used for cardio. The football team practices there so i guess they left it out.

My daughter wanted to participate so she sat on the sled the whole time lol. Was good motivation her yelling at me to "Go go go!".
 
Update pics before refeed
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Plowing through the carbs so far.

After each meal I'm on the verge of falling asleep though lol.
 
Leaning out nicely. Friggin huge quads man!
 
So the refeed went as planned yesterday. I got very sleepy after every meal wich I guess has to do with insulin going crazy since I've been extremely low carb lately.

Did a full body workout yesterday with squats, Deadlift, bench, rows and a few accessory exercises for lagging body parts. Followed that with HIIT on the stationary bike.

Woke up this morning up in weight about 4lbs from yesterday. Feeling good!
 
Arm day

Ran late at work so had to miss back training and hit arms by themself. I've neglected arms lately so I needed the extra work. 30 second rest periods between super sets.

1 hand Cable extension ss cable curl (warming up)
30x12x4. 30x12

Rope extension ss db curl palm up entire time
80x15 30x12
80x15 35x12
100x12 40x10
100x11 40x9

Bb curl ss db skull crusher
70x15 25's x15
70x15 25's x14
70x13 30's x12
70x12 30's x11

Reverse ez bar extension ss close grip curl
80x15 80x20
80x13 80x18
80x12 80x15
80x10 80x15

Tricep push away ss preacher curl
110x15 90x12 X4

Hanging leg raises
5 sets of 20

Calf press
250x25x12
 
I see you took it easy on the arms...lol
 
Last night trying to find lighting...Invalid Link Removed
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Back Day

Pulldowns
6 sets changing weights and angles to get blood into the back and stretched out.

Straight arm pulldown
2 more sets here getting a good stretch.

Db rows
120x10x2
150x8x4

Meadows row
110x12x4

One arm High row
100x12x5

Neutral grip pulldown
195x15x5

Inverted row
Bw FST7
 
Some good looking work in here. Your legs are going to look sick this time around man they are so big right now.
 
MrKleen73 said:
Some good looking work in here. Your legs are going to look sick this time around man they are so big right now.
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I freaking hope so. They're still not up to par with how wide I am from the waist up but hopefully they have made some good progress.

Back is thrashed this morning! Not sure what did it but I've got that nice soreness going on.

Slept in late today (11:00) since I took off work. About to knock this cardio out, get a couple meals in, then hit the gym.

I'm on my last week of my current program and I'll be starting up some Mountain Dog training next week if not sooner. Time for something exciting :)

Also. The new class that NPC announced had me excited then I looked at the weight cut off for my height and wasn't excited anymore......I would freaking HOPE I'm heavier then 207lbs at the appropriate stage conditioning.
 
Montego1 said:
I freaking hope so. They're still not up to par with how wide I am from the waist up but hopefully they have made some good progress.

Back is thrashed this morning! Not sure what did it but I've got that nice soreness going on.

Slept in late today (11:00) since I took off work. About to knock this cardio out, get a couple meals in, then hit the gym.

I'm on my last week of my current program and I'll be starting up some Mountain Dog training next week if not sooner. Time for something exciting :)

Also. The new class that NPC announced had me excited then I looked at the weight cut off for my height and wasn't excited anymore......I would freaking HOPE I'm heavier then 207lbs at the appropriate stage conditioning.
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Oh wow, I just looked at those, not sure I would qualify for that or not once I cut up but it is an interesting thought. I find it wierd they did not call it classic bodybuilding since there actually is such a thing and it describes the look they are going for. Classic Physique how can it be "classic" if physique is not even 5 years old yet.
 
MrKleen73 said:
Oh wow, I just looked at those, not sure I would qualify for that or not once I cut up but it is an interesting thought. I find it wierd they did not call it classic bodybuilding since there actually is such a thing and it describes the look they are going for. Classic Physique how can it be "classic" if physique is not even 5 years old yet.
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Yeah I was kinda disappointed when I saw the classes. :(

Chest and shoulders

Incline DB
35's x15
55's x15
80's x15
100's x12
120's x10
120's x10 drop 60's x12

Chest Press Machine
180x12
230x12
230x11
230x10 drop 180x7

Twist Press ss Side Lateral
45's x12x4 30's x12x4

Reverse Shoulder Press
185x15-12x5

Pec Deck ss Reverse Pec Deck
I forget weights used here but chest was 15-12 rep range and rear Delt was 25-20 rep range

Db Shoulder Press
45's FST7
 
Today's leg session will be powered by - AREE YOUUUU REEAAADDDDYYYYYY!?
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I will post the layout of the days workout and just add in my weights used and reps so everyone can see how the exercise is supposed to be performed. I will be doing these exercises EXACTLY as perscribed unless there is something that prevents it such as previous injury or lack of equipment.

Legs – 17 sets:


Lying leg curls – 2-3 warm up sets. Do 6 sets like this. Find a weight that is a hard 10 reps. Do
10 reps and rest for 20 seconds, then go again to failure. Rest 20 seconds and then go again,
and so on until you reach 6 sets. 6 total work sets.
Goal – Activate and pump muscle - 175x10 175x10 175x10 175x10 175x9 175x8


Squats – Work your way up in weight doing sets of 8 until you find a weight that is a pretty
tough 8. Stay there and do 6 sets of 6 with 3 second descents and explode up! Go down to
parallel or just above it. Your stance should be slightly wider than shoulder width with toes
turned out some. On these sets, rest for 2-3 minutes, no need to rush. 6 total work sets.
Goal – Train explosively 295x6 295x6 295x6 295x6 295x5 295x5


Leg press – On these I want you to place your feet fairly close and on the middle of the
platform. We are going to destroy your teardrop. Do 30 reps. Pump them non-stop. No locking
out. Rest for 3 minutes and do 25 reps with the same weight. On your 3rd and final set. Drop
the weight a little more, and go totally ape****. Get as many reps as you can. Push yourself.
Expect to do more than 40. You CAN stop periodically on these to catch your breath. Give it
everything you have on this set. Train like a champion. 3 total work sets.
Goal – Supramax pump (Did these with hack squat since both leg press were taken.) 225x30 225x25 drop 135x46 **** YOU JOHN MEADOWS


Dumbell stiff legged deads – 2 sets of 10 – Push your hips back and keep your back arched.
Stretch your hams good. Don’t come up all the way. Keep constant tension on them. You
don’t need to go real heavy on these. Use a moderate weight. 2 total work sets.
Goal – Work muscle from a stretched position 55'sx10 55'sx10

Yep I'm walking like Bambi.
 
Love me some Meadows routines!
 
Note to self. Pumping out over 100 reps on the hack with close foot position is not the best idea for fragile knees.
 
Montego1 said:
I will post the layout of the days workout and just add in my weights used and reps so everyone can see how the exercise is supposed to be performed. I will be doing these exercises EXACTLY as perscribed unless there is something that prevents it such as previous injury or lack of equipment.

Legs – 17 sets:


Lying leg curls – 2-3 warm up sets. Do 6 sets like this. Find a weight that is a hard 10 reps. Do
10 reps and rest for 20 seconds, then go again to failure. Rest 20 seconds and then go again,
and so on until you reach 6 sets. 6 total work sets.
Goal – Activate and pump muscle - 175x10 175x10 175x10 175x10 175x9 175x8


Squats – Work your way up in weight doing sets of 8 until you find a weight that is a pretty
tough 8. Stay there and do 6 sets of 6 with 3 second descents and explode up! Go down to
parallel or just above it. Your stance should be slightly wider than shoulder width with toes
turned out some. On these sets, rest for 2-3 minutes, no need to rush. 6 total work sets.
Goal – Train explosively 295x6 295x6 295x6 295x6 295x5 295x5


Leg press – On these I want you to place your feet fairly close and on the middle of the
platform. We are going to destroy your teardrop. Do 30 reps. Pump them non-stop. No locking
out. Rest for 3 minutes and do 25 reps with the same weight. On your 3rd and final set. Drop
the weight a little more, and go totally ape****. Get as many reps as you can. Push yourself.
Expect to do more than 40. You CAN stop periodically on these to catch your breath. Give it
everything you have on this set. Train like a champion. 3 total work sets.
Goal – Supramax pump (Did these with hack squat since both leg press were taken.) 225x30 225x25 drop 135x46 **** YOU JOHN MEADOWS


Dumbell stiff legged deads – 2 sets of 10 – Push your hips back and keep your back arched.
Stretch your hams good. Don’t come up all the way. Keep constant tension on them. You
don’t need to go real heavy on these. Use a moderate weight. 2 total work sets.
Goal – Work muscle from a stretched position 55'sx10 55'sx10

Yep I'm walking like Bambi.
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I like /\/\/\
 
Montego1 said:
Note to self. Pumping out over 100 reps on the hack with close foot position is not the best idea for fragile knees.
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Yep! Just doing 6-7 sets with rest causes some discomfort on my left knee. I wouldn't dream doing 100 reps...lol
 
Montego1 said:
Not as bad as anticipated. Just wobbly.
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Ok I spoke to soon. Abductors are shot lol.

Update for today!

Since I started Creeping Death yesterday I had to swap up a couple days on the first week to give Chest/Shoulders a break since i was supposed to train them today and had just trained them thursday. Sooooooooo today we hit arms. Meadows doesn't plan a ton of arm work as you will see but really focuses on blood flow and short rest periods.

Biceps – 12 sets / Triceps – 12 sets

Goal – The strategy for arm training is for maximum pump. Take as many sets as you need.


Superset #1
V-Bar pushdowns – Do a few sets to get warmed up. Do 10 hard reps with a flex at the bottom
of every rep. 100x10 120x10 130x10 150x10 150x10 150x10
Superset with
Dumbell curl – Do 6 reps on these with a 3 second descent. If you have fatgripz or grip4orce
use them. Also keep your palms up throughout the entire rep. 30x6 30x6 40x6 50x6 50x6 50x6
Do 4 rounds. Only rest 30 seconds after the curls, then start again.


Superset #2
Seated dip machine – Do sets of 8 with a 3 second negative. Control the weight, crush your
tris. 315x8 315x8 315x8 315x7
Superset with
Barbell curl – Do 6 reps on these, and use the fatgripz or grip4orce if you have them. 100x6 100x6 110x6 110x5 (I did three second negatives here for some reason....probably because I'm an illiterate hick.)
Do 4 rounds. Only rest 30 seconds after the curls, then start again.


Superset #3
Smith machine JM press – Lower to your face, not chest, and drive up with your elbows flared
out. Don’t *******. Do these on an incline bench too. I just added video of this on my
YouTube channel so you can see the form. Use bands if you have them, I actually am using
bands in the video. I used one set of pro minis on each side. Do 8 perfect reps. 90x8 90x8 90x8 90x8 (With bands)
Superset with
Hammer curls – Do 15 normal reps on these! 45x15 45x15 45x13 45x12
Do 4 rounds. Take your time between sets. You need rest to do the tricep work here.

Strength is still extremely good despite the significant drop in carbs and fats the last two weeks. Extremely happy that there hasn't been a dip here yet.

Pumps are actually AMAZING right now. Training arms today the only reason I got to a failure on any set was because the pumps were so insane I couldn't force another rep....arms just wouldn't move.

Body comp is coming along. Weight has stuck the last couple days witch I'm attributing to adding some carbs into the meal plan.

Clen stopped today and ECA started for the next two weeks. Still running with the 25mg of aromasin and 12.5mg of accutane Every Day. No dry lips or anything from the accutane yet and I'm still getting some cystic acne so Ill hold the dose here for another few days and then bump the dose to 25mg ed.

Cardio sessions have been on point without any wavering. 30 minutes of HIIT with sled drags, hill sprints or stationary bike.

Aaaaaaand I think thats about it.....if I forget anything please ask!
 
Maybe dumb question but what is the accutane for?
Glad I don't work out with you as if feel like a little Beatch...lol
Love the seated dip machine! Besides skull crushers it's the only other exercise for tris that I really feel in my tris!
 
turff49 said:
Maybe dumb question but what is the accutane for?
Glad I don't work out with you as if feel like a little Beatch...lol
Love the seated dip machine! Besides skull crushers it's the only other exercise for tris that I really feel in my tris!
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Accutane is to try and treat this cystic acne I've been getting the last year or so.

Dunno why but, it popped up one day and I'm sick of it lol. It's not like super gross acne everywhere but I get one or two a week. They are like hard sore lumps under the skin with a cor solid core....extremely painful.
 
Heck, I'm getting those also and I'm not on anything. Figured it was from my natural test levels. Let me know if the accutane works as I'll try that myself!
 
Today's Jam Invalid Link Removed

Chest – 20 sets / Shoulders – 4 sets / Back – 5 sets / Triceps – 4 sets


Banded hammer or machine press – Do a few warm up sets then we are going to hammer 4
sets of 6. On the sets of 6, I want you to drive as hard as you can out of the bottom. Blast the
weight up. Come just short of ******* ok. Also, remember to only let your elbows go back to
90 degrees or these can turn into a harmful exercise. Do them right, and you’ll reap the
benefit, do them wrong and they are not pleasant. I have these on my YouTube channel if you
want to see form. 4 total work sets.
If you do not have a Hammer Flat, do these on the Hammer Decline.
Goal – Activate the muscle and train explosive. Micro Mini Bands 180x8 180x8 270x6 320x6 320x6 290x6


Incline Flye/Press – This is where you use a slight angle incline and do a sort of flye press
combo. Do not do a straight fly, but don’t do a straight press. The best way to describe this is
to start the rep like a fly, but toward the end bend your arms so it’s almost a press. Keep your
palms facing each other the whole time. I have video of this on my YouTube channel, so take
a look. The reps are going to be set at 8 reps for sets. You will be supersetting this with incline
barbell. 55'sX8 55'sX8 55'sX8 55'sX8
Supersetted with
Incline barbell press – Try to use only a 20-25 degree angle if possible, if not that is ok. Do
not touch your chest, and do not lock out. Use continuous tension. I want 12 reps, go up in
weight a bit and do 9 reps, and then go up a tiny it and do 6 reps for 2 sets. 8 total work sets
via 4 supersets.
Goal – Supramax pump 185x12 185x12 185x8rest4 185x7rest4rest1 (I didnt have an adjustable bench so i was at a pretty steep angle on this superset....close to 50 degrees probably.)



Machine flye – I want sets of 10 on these. Hold the flex at the top for 2 seconds. Flex HARD!
You are going to superset these with pec minor dips.
Supersetted with 90x10 90x10 90x10 90x10
Pec minor and regular dip – I want you to do 8 pec minor dips, then do regular dips to failure.
You won’t be able to get a lot of them. Work more on the bottom part of the exercise. DO not
worry about locking out on the regular dips ok. 8 total work sets via 4 supersets.
NOTE: Women do not do the pec minor dips. Just do straight sets of machine flyes.
Goal – Supramax pump BWx8-6 BWX8-5 BWx8-5 BWx8-4


Incline smith machine triceps extension – Do 1 or 2 warm up sets to get feel. Your elbows will
be plenty warm from all the chest work. Lower the bar down toward your nose, and drive back
up. Let your elbows flare out a tad, but not too wide. I want them more tucked in like a close
grip press. Pause each rep at the bottom 2-3 inches above your nose. There is video of this on
my YouTube channel under the “band” playlist. Do 4 sets of 8. 4 total work sets.
NOTE: On these we actually used bands to make the ******* really hard. I couldn’t put weight
on my triceps the next day they were so sore. The bands are optional on these though.
Goal – Supramax pump Mincro Mini Bands 90x8 90x8 90x8 90x7


Rear delt cable crosses – This is just where you start the pull from the top pulley on a
crossover machine, and go across your body, flexing your delts at the end for 1 second. Do 3
sets of 15. Then on your 4th set, I want you to do partials. The partials are done from the
beginning of the range of motion. So your arms are cross and you just pull them out halfway. I
have video of this on my YouTube channel. On the last set do 50 partials without stopping. 4
total work sets.
Goal – Supramax pump 50lbs per side 15 15 15 50


Parallel grip pulldowns – Do 1 warm up set. Try to use a bar that is sort of medium wide. I
don’t want you to use the close grip bar or a really wide bar. Again, your palms should be
facing each other. Your rep scheme is 20, 17, 14, 11, and 8 reps. Add a little weight each set.
Let the weight pull you and stretch you at the top! Drive it down hard. 5 total work sets.
Goal – Supramax pump 120x20 140x16 150x14 175x11 210x8


Done.......Wheew!
 
This was today's refeed btw

Meal .5 - 4p 68c .5f
2 Bananas
1/2 grapefruit

Meal 1- 56p 159c 6.5f[/COLOR]
6oz 99/1 Turkey
1 Pack Hungry Jack Funfetti Pancakes
1/4c syrup

Meal 2 - 57p 139c 2f
1c egg whites
2 Bagels
3tbsp Strawberry Jam

Meal 3 - 57p 109c 6f
6oz tuna in water
1 Pack Hungry Jack Funfetti Pancakes

Meal 4 - 57p 139c 2f
40g isolate
2 Bagels
3tbsp Strawberry Jam

Meal 5 - 60p 139c 3f
6oz tuna in water
2 Bagels
3tbsp Strawberry Jam

Meal 6 - 50p 2c 0f
Shake

341p 755c 20f
 
Love FFDP - great lifting music to get fired up and embrace the weight.
What did you put all that jam and syrup on?
 
Jam went on the bagels and syrup went on da pancakes :)
 
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