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Montego gets FREAKY

Legs - 17 Sets

Lying leg curls - 2-4 warm up sets in the 10-12 rep range. Pyramid weight up to a tough set of 8. After your eighth rep using full range of motion do 6 partial reps from the stretched position. 3 working sets.

Safety Bar Squats - Use a 3 second descent on these. Work up to a tough set of 6. Drive up hard from the bottom. Working explosively. (Chains needed here but don't have any. No way to safely attach bands either.) 4 working sets.

Leg press - Start with a few low rep sets to get a good working weight. Feet will be high and wide and do a controlled, slow eight reps. Then move feet close together and pump out eight more. 4 working sets.

Stretches - Between sets of leg less stretch each quad for 30 seconds.

Step ups - Hold a 45 in each hand and step up on a bench to 4/5 of *******. Lean forward a tad when lowering yourself down. Do all 12 reps on one leg then do the other leg. 3 total sets.

Barbell SLDL - Work the stretch here. Keep the bar in tight and push your hips back. Chest up. Lower the bar nice and slow but dint let your back round out. Drive up and ******* all the way tightening Glutes and hams. 3 sets of 10.
 
Cardio done.

Not a fan of morning cardio but, I have enjoyed getting in bed a little earlier the last few days.
 
That program is a beast but then again pretty much all of his are!
 
wasme said:
Doing that cardio fasted or ?
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Yep fasted first thing in the morning. Felt really weird each time too. Almost like my body was moving but i couldnt feel it moving. Pretty neat lol.
 
Chest 14 sets/Shoulders 10 sets

Holy crap....I was FULL FULL today. Amazing pumps. I looked different then I did last time I was this lean.....much denser and grainer. Muscles are starting to mature finally. Did a lot of sets today trying to find my baseline for future lifts so I overdid it some.

Slight Incline DB Press - Put a 25lb plate under the end of a bench. Worked up using sets of 8. 35 45 60 75 85 95 100 105 110 115-7

Incline Barbell Press - Lower to 2 inches from chest. Explode up to 3/4 *******. 5 sets of 5. 135 185 225 225 225 225 225 (Gassed some here. Still getting endurance back)

Slight Decline Smith Press - Rep ranges of 20 15 10 drop 6 drop 6 all with 185lbs

Incline Fly - 2 sets of 20. Palms facing away from my face the entire move. The feel GREAT.

Bent Over Db Lateral - 3 sets of 30. Partial reps, hang and swings.

Seated Side DB Lateral - Ultra strict form. 3 sets of 10

Reverse Shoulder Press - 4 sets of 5. After the 5th rep on each set lock the weight out at the top and do 5 reverse shrugs.
 
Good stuff, and nice work! The DB Flies... trying to picture that. Do you mean like pronated / palms forward? I do that a lot it feels better to me than sometimes. Seems more shoulder friendly.
 
MrKleen73 said:
Good stuff, and nice work! The DB Flies... trying to picture that. Do you mean like pronated / palms forward? I do that a lot it feels better to me than sometimes. Seems more shoulder friendly.
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Yeah, sounds like where normally palms are facing each other at the top, here they are facing forward, almost a sideways hammer.

Don't think I could've hit those 225's after doing the 115 DB's! Strong chest day!!
 
MrKleen73 said:
Good stuff, and nice work! The DB Flies... trying to picture that. Do you mean like pronated / palms forward? I do that a lot it feels better to me than sometimes. Seems more shoulder friendly.
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Yeah. The way the fibers run in the chest they aren't funny activated by the way guys normally do them. Gotta bring your hands up more towards your chin area then the actual pecs.
 
Coach said cheat meal tonight so we're going sushi. Invalid Link Removed
 
Sushi and sashimi for the win!!!!!!!
 
Geez, I ate Sushi all the time while I was cutting. Although I did limit the volume. I never really looked at it as a cheat meal. Guess it depends on how much you eat...lol
 
xR1pp3Rx said:
I am starting to lose a little ground on the bf % . back in my day they called this time of the year
'off season"
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I am surprised that Montana picked this time of year. Holiday season has just naturally been a great time to bulk. I applaud him for his discipline especially over a November/December cut like this!
 
Well I'm officaly out of the "Cutting Phase" and moving into a lean bulk now. The goal is to add QUALITY size and stay LEAN during this off-season. Shooting for a show around August-November of next year. I gotta look at the calendar when it gets closer to time since there is a new Chairperson for the NPC in Texas and quite a few new shows are popping up and some are going away. We shall see.

Back 17 Sets

Meadows Rows - Do a few warm ups to get you to a hard 8, and then stick with it for 4 sets. Remember to stretch at the bottom. 4 sets of 8 reps.

Dumbell Deadstop Rows - These are regular DB rows but you set the weight on the floor after each rep. Focus on driving the elbow back and up to move the weight. 4 sets of 8 reps.

Dumbell Pullovers - Lay on the bench instead of across the bench like a traditional pullover. Dont force the stretch, take your time lowering the weight and keep constant tension in the upper lats and serratus. If you lose tension you lowered the weight too far. Bring the DB to the top of your forehead not your chest then lower again. 3 sets of 12.

Shrugs - Used DB's here since I dont have a trap bar in my gym. 3 second hold at contraction. 3 sets of 15

Stretchers - Use a close grip handle on the pulldown station. Stand up and place one foot on the butt pad. Tuck your head between your arms to emphazie the stretch. Straighten your arms and reach forward to get the biggest stretch. Raise up, arch, and drive the weight in like you are doing a row. 3 sets of 8.

Hanging Leg Raises - 5 sets of 15

Weighted Rope Crunches - 5 sets of 20

Good session. Strength is starting to return some but my endurance is still lacking. Taking a little extra time between sets so I can keep the intensity up for the lifts. Going well. Long grind ahead of me so Its all about persistence now.
 
Montego1 said:
Coach said cheat meal tonight so we're going sushi. Invalid Link Removed
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When did Sushi become a cheat meal? Lean meats, white rice, some healthy fats.... HMMMM Must be the portions!
turff49 said:
Geez, I ate Sushi all the time while I was cutting. Although I did limit the volume. I never really looked at it as a cheat meal. Guess it depends on how much you eat...lol
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My thoughts exactly!
Montego1 said:
Well I'm officaly out of the "Cutting Phase" and moving into a lean bulk now. The goal is to add QUALITY size and stay LEAN during this off-season. Shooting for a show around August-November of next year. I gotta look at the calendar when it gets closer to time since there is a new Chairperson for the NPC in Texas and quite a few new shows are popping up and some are going away. We shall see.

Good session. Strength is starting to return some but my endurance is still lacking. Taking a little extra time between sets so I can keep the intensity up for the lifts. Going well. Long grind ahead of me so Its all about persistence now.
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Good session! I like the sound of the lean quality mass! A 10% 230-235 Montana would be SICK!!!! Yeah I liked that post they put up about no more favorites and how they planned on keeping anyone with a dog in the fight from judging. Looks promising! You know I will be there with you!
 
MrKleen73 said:
When did Sushi become a cheat meal? Lean meats, white rice, some healthy fats.... HMMMM Must be the portions!

My thoughts exactly!


Good session! I like the sound of the lean quality mass! A 10% 230-235 Montana would be SICK!!!! Yeah I liked that post they put up about no more favorites and how they planned on keeping anyone with a dog in the fight from judging. Looks promising! You know I will be there with you!
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Well I didn't exactly say how many plates I had but, I ate until I was satisfied :) then had cake
 
Crappy lighting. Not fat yet! Weeeee! Invalid Link RemovedInvalid Link Removed
 
You've got some giant arms, man. Wow.
 
There's that thickness!
 
check out this video and try it out.. I used this while doing biceps tonight.. H.F.S!!!
I had to use really low weights to get the feeling right and get locked into that mind muscle connection.. I was gassed every time I got it right its very intense. I highly recommend you investigate if it does anything for your muscle pump.

[video=youtube;dfmThrFcL1I]https://www.youtube.com/watch?v=dfmThrFcL1I[/video]
 
Awesome work in here. With ur programing and diet is it something you put together or had a coach.
 
mattborn00 said:
Awesome work in here. With ur programing and diet is it something you put together or had a coach.
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I've been working with Total Package Nutrition since the beginning of September. The guy is one of the best in the business and has definitely worked some magic.

Training wise I follow John Meadows workouts mainly but, coach also prescribes cardio.
 
Pumps were real today. Invalid Link RemovedInvalid Link RemovedInvalid Link Removed
 
Yikes! Looks like a small shirt...lol
Making that XL look tiny!
 
turff49 said:
Yikes! Looks like a small shirt...lol
Making that XL look tiny!
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Filling out nice and steady so far.

Got my diet update today and got some food added in. Nothing crazy but the little bit here and there add up :)
 
Secondary Back Day 16 sets

Just hit back a couple days ago but got back in today to hit a secondary day. Nothing real heavy, just trying to feel the muscle work as much as possible.

Underhand Cable Row - 4 sets of 10
SS
Standing Calf Raise - 4 sets of 15

Straight Arm Lat Pushdown - 4 sets of 10
ss
Hanging Leg Raise - 4 sets of 15

Lat Pulldown (Wide Grip) - 4 sets of 10.
ss
Calf Press - 4 sets of 25

One arm supinated pulldown - 4 sets of 10
ss
Rope Crunches - 4 sets of 15
 
John Freaking Meadows strikes again is definitely what happend lol.

Legs - 16 sets

Seated Leg Curl - Do 2-4 warmup sets. Once you work up to a weight you can do a tough ten with do 3 sets of 10 with this weight. These will be rest pause style. So pause for a split second on extension then contract fully and flex before getting back into starting position. There is a 4th set in which you do 10 reps, drop the weight for another 6-8 reps then grind out 20 partial reps out of the stretched position. Hams will be loaded with blood.

These were tough in themself especially the last set with the drop and then the partials.

Safety Bar Squats - After a couple warmup sets work up to about 60% of your 6 rep max. I dont have the luxury of chains so I went a little higher then 60%. Use a STRICT 4 second descent on every rep and explode up when you hit depth. 3 sets of 6 here

CHALLENGE SET - This set is all about ****ing heart. Do as many reps as you possibly can with the current weight you have been using. The speed of your descent will suffer some but thats fine. Youre shooting for at least 10 reps here. After you cant get another rep, drop the weight some and go again. GRIND IT OUT. Go until you cant get another rep. Step back and take 30 seconds of slow controlled breaths. Get back in and finish strong with as many more perfect reps as you can. Push your limits.

This is where i started to get queezy. After the challenge set I had to lay down for a bit. I think my reps were 12, 10, 7 but it was all pain.

Leg Press - Feet high and in the middle of the platform. Going to fill the entire legs with blood. Pump out sets of 20 until you work up to a weight that is a tough 20 reps. After that first HARD 20 add weight each set while still hitting 20 reps. So it might look like -

500 - 20 straight reps
550 - 15 reps, pause due to fatigue, 5 reps
600 - 10 reps, pause, 5 reps, pause, 5 reps
650 - 8 reps, pause, 4 reps, pause, 2 reps, pause, 2 reps, pause 2 reps, pause, 1 rep, pause, 1 rep

Thats the kind of intesntiy we brought. Stopping just long enough to get the next reps.

Stretches - Between each set of leg press stretch quads for 30 seconds each.

Yep here is where I lost my lunch. After the last set I laid there......and laid there......then i got up to go finish and it was game over LoL. Intra-Workout all over the place

Stiff Legged DB Deadlift - 4 sets of 10. Slow controlled stretch. Keep the back arched and shoulders back. Butt high and pushed back.
 
Gains!! Lol! I've only had that happen once. Luckily I was at home.
 
I've puked probably ten times in my gym career but most of those were on leg day lol.
 
Yeah, mine was doing squats and deadlifts back to back. Mine was chunks too, wasn't pretty! Only thing I drink now during workout is water. Aminos cause me to get a little wheezy if I drink them during short rest workouts.
 
The only times I've come close to puking was on a Meadows leg day. lol
 
Intra workout I'm using up the rest of the Intra-Md I have, then I'll be using hbcd from glycophuse or karboload with either peptopro or EAA's.
 
Great definition in this pic!
 
Chest 14 Sets - Shoulders 9 sets

Decline DB Press - Used a 25lb plate under one end of the free bench. No ******* and slowly work the way up in weight. Around 12 sets of 8 reps here total working up in 5-10lb increments after warmup. Last set was when I couldn't get 8 full reps.

Reverse Banded Bench - Worked up to a moderately heavy weight for 5 reps. Once I got there I did 5 sets of 5. Touch the chest and pause for a second then explode up hard. No locking out to keep constant tension on the pecs.

Smith Machine Incline - Very slight incline on these only the first notch on the adjustable bench. Work up quickly to a working weight for 8 reps. Do 4 sets of 8 stopping about 2-3 inches from your chest and just short of *******. Overloading the chest again with constant tension.

Partial Dips - Did these from the bottom/stretched position. Only come up about half way and let your elbows travel out to the side. Tuck your chin on your chest and pump out the reps. 2 sets to failure.

DB Bent Over Laterals - Full range of motion. 3 sets of 20 with perfect form. No swinging.

Over and Back Press - This is like a typical standing shoulder barbell press. Lower the weight to your nose in the front and then press up, but ONLY high enough to clear your head, and then take it behind your neck, DO NOT lower more then 2-3 inches. Then bring it back over your head. This is 1 rep. These are not meant to be done heavy. Pumping. 3 sets of 10.

Cage Press - Work up to a perfect weight for explosive sets of 5. Once you find your groove here 3 sets of 5.

Cable Crunches - 5 sets of 20

Hanging Leg Raises - 5 sets of 20
 
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