Montego gets FREAKY

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

Meal 1- 56p 159c 6.5f
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
 
Good rest day today.

Knocked out cardio this morning by doing bike work. I had some nasty pumps today and should have thought to do sled drags instead since I had the carb load yesterday. Either way it was a good session.

Got some time in the hot tub today and did quite a bit of stretching/rolling on some nagging muscles. The rest of the day was spent relaxing and watching some games.

I REALLY wanted to go in and train back but I held strong and followed the prescribed rest day. This is an ongoing struggle with me on getting enough rest, and I've finally got myself trained to the the days when I need them.

I'm going to book an appointment and get some deep tissue work done this week. I.T. bands are extremely tight right now
 
Glad your being smart and training for the long term. We can be so amped to train we lose sight of the bigger goals. Patience and persistence with what needs to be done, not what we always want, is what makes it happen.
 
Alright guys today was back day and it went well.

Back – 15 sets
Meadows rows – Do 2-3 warm up sets, then hammer out 4 sets of 8 reps with a good weight.
Stretch good at the bottom. I have 2 versions of these on my YouTube channel, feel free to use
whichever version you feel the best. 4 total work sets.
Goal – Activate and pump lats Warm-Up - 50x8 75x8 100x8 Working Sets - 125x8 125x8 125x8 125x8

Rack deadlifts – Do sets of 5 all the way until the 5 reps is moderately tough. Once you get
there. Do 5 x 4. Do these dead stop style. Set the weight down, relax, get tight, and explode up
on each rep. You will be supersetting these with chins (start the chins when you get to the hard
5 sets of 4). Warm-Up - 225x5 315x5 405x5 455x5 Working Sets - 545x4 545x4 545x4 545x4 545x4
Supersetted with
Chins – Do these wide grip to the front. Keep your sternum lifted/chest arched. Go to 1 rep
shy of failure on each set. If you can’t do chins, feel free to use an assist/cheater machine or a
spotter’s help. I love that machine. You can use perfect form with it. 10 total work sets via 5
supersets.
Goal – Supramax pump and explosive training 8 7 7 7 6

Stretchers – Ok, let’s get everything in your upper lats and shoulder girdle stretched out even
more. Do 3 sets of 10 here. 3 total work sets.
Goal – Work muscle from a stretched position 100x10 100x10 100x10

Banded hyperextension – Each set use bands and do as many as you can do. I would like to
see 15 reps here, then drop the band and get 10 more. I want 3 sets like this. 3 total work sets.
Goal – Supramax pump Green Elite FTS Band 15 No Band 10 3 total sets to this exact setup.
 
I realized I've never posted my supplement schedule lol. Duuuuh

Waking -
4 Active Multi
2 scoops Active Amino
1 StimZ
1 scoop Muscle Fiber


Post Cardio -
1 scoop Active Amino

1 scoop Active Amino between meals

Noon -
1 PX Black

Pre Workout -
6 Max Pump
1 scoop Stimul8
1 Scoop Muscle Fiber

Post workout -
1 Scoop Creatine Energy
1 scoop Active Amino

Pre bed -
1 scoop Active Amino
3/4 scoop G8
3 caps Revolution PCT
 
How close to bedtime are your stims going down?
 
Usually the last of them, Creatine Energy, about four or five hours before bed.
 
Had a bit of a headache this morning when I woke up. Not sure what is up with that but blood pressure was good so maybe it was just some bad sleep last night. Got a couple meals in then hit the gym wide ****ing open.

Rocked some Slip today Invalid Link Removed

Chest – 13 sets / Shoulders – 9 sets


Machine flyes – Do a few warm up sets then do 4 sets of 10. On each rep hold and flex for 1
second at the top.
Goal – Activate and work muscle from a stretched position Warm up - 100x10 120x10 120x10 Working Sets - 180x10 180x10 180x10 180x10
In between the shoulders exercises you are going to do pec minor dips to failure.
NOTE: Women, you are going to skip the pec minor dips and just focus on shoulders! Women
add a set on each shoulder exercise.


Dumbell side laterals – After doing a warm up set, do 4 sets of 8 reps with a moderate weight.
Use standard form. Warm up - 30'sX10 Working Sets 45'sX9 45'sX9 45'sX8 45'sX8
Supersetted with
Pec minor dips – To failure – use weight if you can. BW+90 20 20 19 20
8 total work sets via 4 supersets.
Goal – Supramax pump


High pulley rear delts flyes – This is where you face into a crossover rack and do rear delt
pulls from the top attachment. I have video on YouTube of these. On the partials, do the
partials from the arms crossed position, not the arms extended flexed position. You’ll see on
video. Looks easy, it’s not. Do 4 sets of 15 reps with 15 partials on each set. 90x15-15 90x15-15 90x15-13 90x15-12
Supersetted with
Pec minor dips – To failure – use weight if you can. BW+90 20 18 17 15
8 total work sets via 4 supersets.
Goal – Supramax pump


Dumbell press – Do this set seated and with a back support. You are going to do a drop set.
Just work the bottom range of motion, do not ******* or your triceps will give out too soon.
The dumbells should face out (normal), nothing fancy. Do a weight for 8 reps, then drop
weight down and do 8 more, then drop weight down and do 8 more. 100'sX8 80'sX8 70'sX8
Supersetted with
Pec minor dips – To failure – use weight if you can. BW+90 16
2 total work sets via 1 superset.
Goal – Supramax pump


These damn Pec Minor dips.....ugh. Took me a couple sets to get the feel for them since I have not done them in ages but, they definitely did the trick.
 
Making the kids my favorite food ever :( Probably the reason I'm a fat slob atm lol. Invalid Link RemovedInvalid Link Removed
 
Bro I woke today at 234.4, ain't gotta tell me nothing bout bodyfat lol. Was reading a Stan Efferding blog yesterday about Flex Wheeler building him up to 8 meals/day in off-season of 12-14oz meat/meal and like over 100g rice or potatoes a meal. And steak for a lot of those! So I had a burning drive to put the hammer down.
 
Wellll what do we have on tap for today. Invalid Link Removed

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 100x10 150x10 175x10 175x10 175x10 175x10
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. 30'sX6 35'sX6 40'sX6 45'sX6 45'sX6 45'sX6 45'sX6
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
triceps. 270x8 360x8 360x8 360x8 360x7
Superset with
Barbell curl – Do 6 reps on these, and use the fatgripz or grip4orce if you have them. 90x6 100x6 100x6 110x6 110x5
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. Micro Mini Bands+90 8 8 8 8
Superset with
Hammer curls – Do 15 normal reps on these! 40'sX15 40'sX15 40'sX15 40'sX14
Do 4 rounds. Take your time between sets. You need rest to do the tricep work here.

Calves – 8 sets:
Standing calve raises – I want you to do 8 sets of 8 reps with 30 second breaks. 8 total work 8x8
sets.
Do 2 times this week minimum on whatever days you want.
Abdominals– 8 sets
Do 2 times this week on whatever days you want.
Pick one exercise from the following to hit lower abs:
 Hanging Leg Raises 20 20 18 16
 Leg raises with your elbows supported on pad
 Leg raises on a decline board/bench
 V ups
Pick one exercise from the following to hit upper abs:
 Incline sit ups
 Rope pulldowns/crunches 80x15 80x15 80x15 80x15
 Band crunches
For abs – these will always be simple. You will pick an exercise from the first list and do 4
sets of 15-25 reps depending on how hard they are. Next you will pick an exercise from the
upper ab list, and do the same. Each ab workout will be 8 sets.

30 minutes on incline treadmill.
 
Soooo yesterday I hit 237.2 lbs wich is the lowest I've hit since starting this "prep". Coach messaged me today and wants me to replace meal five today with a burger and fries.

Happy day!
 
Montego1 said:
Soooo yesterday I hit 237.2 lbs wich is the lowest I've hit since starting this "prep". Coach messaged me today and wants me to replace meal five today with a burger and fries.

Happy day!
Click to expand...

Heck yeah!!!
 
Burger and fries have been eliminated.

Five Guys pisses me off by how many damn fries they put in the bag though.....I don't wanna have to dig through six lbs of greasy potatoes to get to my damn burger. Only eat a third of the fries anyways.
 
Montego1 said:
Burger and fries have been eliminated.

Five Guys pisses me off by how many damn fries they put in the bag though.....I don't wanna have to dig through six lbs of greasy potatoes to get to my damn burger. Only eat a third of the fries anyways.
Click to expand...

But it's peanut oil so it's ok...lol
 
Burger/fries eliminated by your mouth or from the menu?
 
wasme said:
I like your coach...
Click to expand...
Lol yeah.

I started working with him about three weeks ago and he's been doing some things different then I have in the past but, results are great so far.
 
Montego1 said:
Lol yeah.

I started working with him about three weeks ago and he's been doing some things different then I have in the past but, results are great so far.
Click to expand...

Yeah, you will probably learn a totally different style of cutting from a new coach. I love being exposed to all the different strategies and seeing how things work for me. I am learning the type of nutrition I need changes based on how I am training just as much as what my specific goals are. You can train several ways to reach the same goal composition wise, and each way might be optimized by a slightly different nutrition strategy.
 
I was meditating today, (yeah I meditate daily. Not like crossed legs fingers together humming meditate but, sitting on the porch listening to nothing to clear my head meditate.) And a quote Kai Greene said came to mind.

The quote is along the lines of "you gotta be a nasty mother****er to put five hundred pounds on your back...You have to be able to call on that."

I dunno how much that resonates with some of you guys but it really hit a nerve with me. We do something, bodybuilding, that requires us to defy our purest animalistic instincts. It's human nature to find the easiest path. Our actions are motivated by doing what's comfortable, covenant and time efficient and we have to DESTROY that train of thought in bodybuilding.

It would be easy to half ass every workout. To shave five minutes off cardio. To eat that leftover slice of pizza. The easy way, the fun way. And that's why we have to have that something is us that's evil and mean and wants to ****ing destroy whatever is set in front of us. We have to LOVE pain. LOVE struggle. LOVE failure because without it we cannot truly grow. Failure is acceptable. Not trying is not.

That's what competition boils down for to me. I started this cut to push myself to limits I've never met before. To see how truly hard I could work and how much pain and suffering I could endure. I didn't start this cut to win a ****ing prize. I signed up to DESTROY my limitations. If I wanted a prize I would go join a ****ing kickball league.
 
Alright guys had a late training session today. I worked a little later then normal and went to my kiddos Open House so, instead of taking a rest day today and then ultimately having to take another one tomorrow due to a LONG ass day, I went in around 8:30 and hammered out Legs.

This weeks layout of "Creeping Death" is exactly like last weeks which is either an error or just a happy coincidence so, if it looks familiar that's why. I looked at next week and it is in fact different.

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. 110x10 120x10 140x10 180x10 180x10 180x10 180x9-1 180x8-2 180x8-2
Goal – Activate and pump muscle


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. 275x8 295x6 295x6 295x6 295x6 295x6 295x6(grind but we repped more then last week)
Goal – Train explosively


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. Actually got to use a leg press instead of hack this week. 455x30 455x23-2 365x28-10-5
Goal – Supramax pump


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. 75'sX10 75'sX10 (Stretch here was REALLY good. Last week I was spent by the time I got to these causing me to shake and not really focus on the stretch.)
Goal – Work muscle from a stretched position.

Really surprised with this session considering the time of day. I RARELY train at night anymore since I started a more traditional schedule at work, and it was kinda nice to be in the gym with only a couple other people in there.
 
Montego1 said:
you gotta be a nasty mother****er to put five hundred pounds on your back...You have to be able to call on that.
Click to expand...

Lol guess I'm a nasty motherf'r then.... I just think it's part of who we are, not just the people who try lifting but I mean the people driven to keep doing it, to keep testing and pushing limits over and over. And while we keep chasing goals a lot of it boils down to simply enjoying the act: the burn in your fibers as you keep screaming inside for one more, the mental battle as you start to ascend with a maximum load on your back and everything in you wants to give up except for that little gremlin in the back of your mind that refuses to yield to the doubts and the fears.
None of us started without a motive. To get women, impress others, to deflect bullying, for sports performance - but none of those are why people keep lifting. It's because they have to push themselves. It's almost a sickness really. I know I wouldn't trade it.
 
My wife keeps telling me something is wrong with me. That I'm a grandfather but still think and do things like I'm in my 20's. That my back is shot but I keep lifting more than I should. All I do is say it's what makes me me.
 
Montego1 said:
I was meditating today, (yeah I meditate daily. Not like crossed legs fingers together humming meditate but, sitting on the porch listening to nothing to clear my head meditate.) And a quote Kai Greene said came to mind.

The quote is along the lines of "you gotta be a nasty mother****er to put five hundred pounds on your back...You have to be able to call on that."

I dunno how much that resonates with some of you guys but it really hit a nerve with me. We do something, bodybuilding, that requires us to defy our purest animalistic instincts. It's human nature to find the easiest path. Our actions are motivated by doing what's comfortable, covenant and time efficient and we have to DESTROY that train of thought in bodybuilding.

It would be easy to half ass every workout. To shave five minutes off cardio. To eat that leftover slice of pizza. The easy way, the fun way. And that's why we have to have that something is us that's evil and mean and wants to ****ing destroy whatever is set in front of us. We have to LOVE pain. LOVE struggle. LOVE failure because without it we cannot truly grow. Failure is acceptable. Not trying is not.

That's what competition boils down for to me. I started this cut to push myself to limits I've never met before. To see how truly hard I could work and how much pain and suffering I could endure. I didn't start this cut to win a ****ing prize. I signed up to DESTROY my limitations. If I wanted a prize I would go join a ****ing kickball league.
Click to expand...

One of the best posts I have read in a little bit Montana!
 
So yesterday I threw in a secondary back day. It was very simple but BRUTAL.

Monster set - Do four rounds supersetting all exercises.

Chest supported t bar rows - 8-10 reps w 1 second hold
Close grip pulldown - 10-12 reps 2 second hold
Assisted chins - failure
Db pullover - 8-10 reps focusing on a good stretch

Back was pumped to the max
 
HIIT this morning was good but I puked. Sled drags got to me on the next to final interval and just couldn't hold it down. Wiped my face and blasted through the last interval no sweat.

Chest and shoulders in a little while.
 
Montego1 said:
So yesterday I threw in a secondary back day. It was very simple but BRUTAL.

Monster set - Do four rounds supersetting all exercises.

Chest supported t bar rows - 8-10 reps w 1 second hold
Close grip pulldown - 10-12 reps 2 second hold
Assisted chins - failure
Db pullover - 8-10 reps focusing on a good stretch

Back was pumped to the max
Click to expand...
Looks awesome!
Montego1 said:
HIIT this morning was good but I puked. Sled drags got to me on the next to final interval and just couldn't hold it down. Wiped my face and blasted through the last interval no sweat.

Chest and shoulders in a little while.
Click to expand...

Way to get after it! Those sled pulls will really bring up the hamstring glute tie in, and probably help with calve development depending on how heavy you pull.
 
First off I apologize for not posting yesterdays lift yesterday. Got caught up watching The Pack playing Seattle.

the "Creeping Death" week 2 I had was in fact an error so this is he right week. This was a pretty nice workout. Not a ton of shoulder work on this first day but the second chest/shoulder day of the week has more shoulder focus.

Chest – 12 sets / Shoulders – 8 sets / Back – 4 sets / Triceps – 4 setsIncline dumbell press on low angle – Do a few warm up sets to get started. Pyramid up on these doing sets of 8. Don’t lock out, keep continuous tension. Keep going up until you can’t get 8 reps. We’ll count the last 3 sets as work sets. 3 total work sets. 55'sX8 65's8 75'sX8 85'sX8 95'sX8 105'sX8 110'sX8 115'sX8 120'sX8 125'sX7
Goal – Activate and pump muscle

Incline barbell press – Pyramid up on these doing sets of 8 as well, until you can’t get 8. Again, do not *******, and go up until you can’t get 8. On this we will count the last 3 sets as working sets too. 3 total work sets. 135x8 185x8 205x8 225x8 235x8 245x8 255x7
Goal – Supramax pump

Stretch pushups – 3 sets to failure – keep your chin up while doing; try to touch the floor with your chest. 3 total work sets.
Goal – Work muscle from a stretched position 20 19 19

Smith decline bench press – Use a slight angle as you know. Use a wide grip on these this time. Put a weight on there you can do 15 with. Pause the weight for 1 second on your chest and then drive to ¾ *******. Go to failure like this for 3 sets total. 3 total work sets.
NOTE: Women use a slight incline on these.
Goal – Supramax pump 225x15 225x13 225x11

VBar pushdowns – Do 1 warm up set to get feel. Do 4 sets of 12 with 30 second breaks between sets. Don’t flex at the bottom. Keep the weight moving, continuous tension. Try to go fairly heavy. 4 total work sets.
Goal – Supramax pump 100x12 150x12 150x12 150x12 150x12

Seated dumbell side laterals – I want you to do 8 perfect reps on these, and then do 15 partials out of the bottom. Do 4 sets like this. The partials won’t be too bad because the weight isn’t real heavy, but by the time you get through the 4th set, your shoulders will be on fire and pumped. Rest about 90 seconds between sets. 4 total work sets.
Goal – Supramax pump 20x8 25x8 30x8-15 30x8-15 30x8-14 30x8-12

Banded rear delt pulls/face pulls – Do 4 sets of 10 flexing at the contracted position for 2 seconds on each rep. 4 total work sets.
Goal – Supramax pump Red Elite FTS Band 10 10 10 10

Narrow grip chins – 4 sets to failure. Use straps, keep your chest arched. 4 total work sets.
Goal – Supramax pump 15 13 13 12
 
And today was back day. Started this morning with 30 minutes of HIIT on the stationary bike since the football field was already swamped with goons.

This back set up was a tough session. The first superset of Meadows Rows and one arm BB rows smoked my back so the rest of the day was a grind but I powered through.

Back – 19 setsMeadows row/One arm barbell row superset – Do a few warm up sets. Do the one arm barbell row first, then on the same arm do the Meadows row. Rest for a sec then do the other side. I have a video of this on YouTube channel. Do 6 reps on everything here. This should be very tough. 4 total work sets.
Goal – Activate and pump muscle 50x8-8 75x8-8 100x6-6 125x6-6 125x6-6 125x6-6 125x6-5

Dumbell Shrugs – Do 4 sets of 12 with 3 second pauses at the top. 4 total work sets.
NOTE: Women do dumbell pullovers on these for 3 x 12.
Goal – Supramax pump 110'sX12 120'sX12 130'sX12 130'sX12 130'sX12 130'sX11

Parallel grip pulldowns – Really stretch your lats at the top on these and drive your elbows down hard. I actually did these with a Swiss bar, as you can see on the YouTube video. The key is to use a neutral grip, stretch, and keep your arch while you drive your elbows down. Do 4 sets of 10 reps. 4 total work sets.
Goal – Supramax pump 175x10 195x10 195x10 195x10 195x8 (Held stretch for a two count to really stretch.)

Rows on incline utility bench – I have a YouTube video of these called “chain rows on incline bench” or something like that. The main thing is that you are keeping your elbows up and flaring out to the side as you row to engage rhomboids. You can use dumbells on these if you don’t have chains. Also, be sure to allow your rhomboids to “open up” by stretching really good at the bottom. Do sets of 10 here. 3 total work sets.
Goal – Supramax pump (Used DB's) 35'sX10 35'sX10 35'sX9 35'sX10 (REALLY Surprised how hard these are.)

Banded hyperextension – I prefer you do reverse hypers, but if you don’t have that machine you can do these. Hit 4 sets of 15 with as much band tension as you can handle! 4 total work sets.
Goal – Supramax pumpn (Orange Pro Bands) 15 15 14 15
 
Did you find the right Creeping Death template? Simon found it a while back, if you need one of us to send it.
 
Bunch of creepers in here!!
 
Meadows training is always a challenge, but it is also very fun!
 
Not so fun when your body is on fire lol. But yes nice change of pace lol.
 
Montego1 said:
Not so fun when your body is on fire lol. But yes nice change of pace lol.
Click to expand...

That's the masochistic side of weight lifting. That "It hurts so good!" feeling.
 
Whattup fam! LoL today was chest and shoulders pump day (2nd chest/shoulder day of the week), and we definitely got an amazing pump.

There are a couple exercises here that are just absolutely ****ing miserable, those being the partials and the destroyer set..... If you do these CORRECTLY you will find a whole new meaning to the word pain. So on that note! Today we rocked - Invalid Link Removed

Chest – 8 sets / Shoulders – 8 setsMachine press – Do a few warm up sets then do 4 sets of 15 reps. Don’t ******* this time or your tris will fatigue to quick with this number of reps, but I do want you to work the stretch good. 4 total work sets.
In between the chest exercises you are going to do over and backs with a band or rope. This is on my YouTube under the band playlist.
Goal – Active and pump muscle - 90x15 180x15 180x15 270x15 270x15 270x14 270x14

Banded hammer or machine press – Remember to only go back to 45 degrees with your arms. Don’t overstretch and injure your rotators. You should feel a massive flex when you do these. My chest was on fire. Do 4 sets of 8. On the last set of 8, also throw in 15 partials out of the bottom. 4 total work sets.
Goal – Supramax pump - Micro Mini Bands 270x8 270x8 320x8 320x7-1 13partials 2 partials (**** my life)

Heavy side laterals (partials) – Hit 3 sets of 30. FIRE. These are the swing style that oyu can see on my YouTube, not full range of motion reps. 3 total work sets.
Goal – Supramax pump - 65'sX30(Barely) 65'sX28-2 65'sX25-3-2 (Delts are SCREAMING at this point. Burn is an understatement.....these are only moving about 2 inches on the last five reps or so and it feels like Hell)

Seated dumbell front raise – On these, sit on a little bench that has a back support. Move your butt out away from back support so you are kind of leaning back. This will give your front delts more of a pre-stretch at the beginning of the rep. Start the dumbells at your sides, and take them straight up over your head, this is a nice full range of motion. Do 4 sets of 12. Use some good weight if you can. Control the weight as you bring it back down too. 4 total work sets.
Goal – Supramax pump - Only used 25's here. Its all I could muster using perfect form. 25'sX12 25'sX12 25'sX11-1 25'sX10-2

Destroyer set for rear delts – You know how it’s done. Lay face down on incline utility bench and do 60 partial (swings). Then cut weight in half and do 30, then cut weight in half and do 10 full range of motion reps. 1 total work set.
Goal – Supramax pump - Ok here is the misery........if you havent done these you're a lucky bastard. 60'sX60 30'sX28-2 15'sX7-2-1

If you're into pain and have lagging rear delts try a set of these and curse John Meadows after. The key here is to STOP the weight at the bottom. Dont let them bang together and use only your delts to swing the weights. You will be moving the dumbells hardly ANY bu the end of this but it will be the best pain you have ever felt .


I just got done hammering out 30 minutes of HIIT at the field with the sled....Improving here quite a bit. Im about 100 yards further in distance over the 30 minutes from where i started so improvements coming from all angles.
 
Awesome work and love that 30 minutes with the sled. What type of pulling are you doing? Walks, runs, for distance or time? You pulling in multiple directions? I try to mix it up from doing a really heavy short distance pulls, moderately heavy 200-300 yard pull and timing it, or a moderate weight and trying pull non stop for 8 minutes, and then of course some short sprints with lower weight.
 
100 yards is huge in the short time frame!
 
Straight line pulls by feel. I'll go 50% wich is a quick walk for 45 seconds then all out sprint for 15 seconds and back to 50%.

I'm not sure about weight though. There are sand bags that they use for the weight but I would guess 100 lbs or so? Feels like 1000 by the end lol
 
No cardio this morning and an off day from training.

Stuck in the car all day but will get a 30 minute session of treadmill in tonight.

Tomorrow marks the completion of four weeks and I'm extremely happy with the progress so far. This last week produced the most noticeable improvements to myself since the first three weeks really cut a lot of fat and now the muscle is starting to pop.

Strength and power are still great in the gym. Not sure I've ever really stayed this full during a cut.....I'm a little flat don't get me wrong but, not as noticeable as I'm accustomed to.

Grinding away!!
 
LEGS - 27 sets

2X TRISET:
-STANDING CALF RAISE
10-10-10 WITH 10'' SQUEEZE AT THE TOP
-SEATED CALF RAISE
-LEG TIBIA RAISE

LYING HAMSTRING CURLS
3 WARM UP X12 - 50x12 70x12 90x12
4X12' - 150x12 150x12 150x11-1 150x10-2

BANDED LEG PRESS
WEIGHT UP 6X8 - (Monster Pro Bands) 530x8 620x8 620x8 620x8 620x8 710x8
1 X FAILURE - 735x7

SMITH LUNGE SUPERSET SMITH SQUAT
LUNGES DONE 4 ON ONE LEG, 4 ON OTHER REPEAT FOR 8 REPS EACH LEG - 135x4x4x4x4 135x4x4x4x4 135x4x4x4x4 135x4x4x4x4
DEEP CONTROLLED SQUAT REPS -(3 second decent) 225x8 225x8 245x8 245x7-1
4X8

LEG EXTENSION WITH 3'' SQUEEZE AT CONTRACTION
4X8 - 90x8 90x8 100x8 100x7-1

DUMBBELL RDL (ONLY BOTTOM HALF REPS, FOCUS ON STRETCH/TENSION)
2X15 - 45'sX15 45'sX15 (Shaking like crazy lol)

Holy crap!

The Lunge/Squat superset was ****ing stupid. Legs were pumped to the max and i was drenched with sweat. Extensions were pretty tough to hammer out after that but like always, we got it done.

Swapped from ECA back to Clen yesterday and had a noticeable increase in appetite. ECA just crushes my appetite so it was enjoyable to be able to eat all my meals without feeling like i was gonna puke all day even though im not eating much.
 
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