OLYMPUS LABS GETTING JD RIPPED WITH DERMATR3N !!
- Thread starter jdg76
- Start date
jdg76
Well-known member
Woke up feeling and looking tight all over. Something is working 
Starting to up my protein some but keeping my carbs on the lower end if possible. I'd like to lean out some during this cycle. I am deffinatly starting to tighten up!
Hit Quads, hams and calves this morning.
Lying leg curls- 2 WU sets with 70 x 15
4 sets of 10 with 150
then drop, 110 x 10
then drop, 70 x 8
Leg Press- 3 WU sets with 4 plates (total)
3 sets of 8 with 14 plates (total plates)
Squats- 2 WU sets of 10 , 135, 225
275 x 10 reps
315 x 8 reps
365 x 6 reps
DB straight leg deads-
75's 3 sets 12
DB single leg lunges- did these like regular walking lunges but one leg at a time
30's 2 sets 12 each leg
Seated Calf raise- 45lb plates
1 plate x 10
2 plates x 10
3 plates x 10
4 plates x 8
drop 3 plates x 8
drop 2 plates x 10
drop 1 plate x 12
Calves were on Fire!!!
Was supposed to do hack squats in place of the lunges. But we don't have a hack squat machine so I have to improvise and do a variation of them on the smith. Well some guy was doing all his benching on the smith and I wasn't waiting lol.
Worked up a good sweat and was very aggresive today!! Things are starting to get fun now!!
Starting to up my protein some but keeping my carbs on the lower end if possible. I'd like to lean out some during this cycle. I am deffinatly starting to tighten up!
Hit Quads, hams and calves this morning.
Lying leg curls- 2 WU sets with 70 x 15
4 sets of 10 with 150
then drop, 110 x 10
then drop, 70 x 8
Leg Press- 3 WU sets with 4 plates (total)
3 sets of 8 with 14 plates (total plates)
Squats- 2 WU sets of 10 , 135, 225
275 x 10 reps
315 x 8 reps
365 x 6 reps
DB straight leg deads-
75's 3 sets 12
DB single leg lunges- did these like regular walking lunges but one leg at a time
30's 2 sets 12 each leg
Seated Calf raise- 45lb plates
1 plate x 10
2 plates x 10
3 plates x 10
4 plates x 8
drop 3 plates x 8
drop 2 plates x 10
drop 1 plate x 12
Calves were on Fire!!!
Was supposed to do hack squats in place of the lunges. But we don't have a hack squat machine so I have to improvise and do a variation of them on the smith. Well some guy was doing all his benching on the smith and I wasn't waiting lol.
Worked up a good sweat and was very aggresive today!! Things are starting to get fun now!!
jdg76
Well-known member
Liked to kill me after the leg presses haha!! Thanks!
love2liftkat
Board Sponsor
Could you make it out of the gym?! Very strong leg wo!!
jdg76
Well-known member
RegisterJr
Legend
Envious of your numbers. I'll be there, eventually.
Nice work!
Nice work!
jdg76
Well-known member
Thanks man! They could always be higher though
Forgot to mention I was very short of breath between squats today. I usually get winded, but today seemed worse?
jdg76
Well-known member
Didn't make the gym again today 
Woke up this morning with a sinus headache, so I layed around most the morning. It seemed to ease but still had a headache and felt like my BP was up? I did raise the Tren to 120mg yestarday so not sure if that done it or not. Wouldn't think so with just one day. Will see. I've got the next few days off so I will be at the gym for sure!!
Woke up this morning with a sinus headache, so I layed around most the morning. It seemed to ease but still had a headache and felt like my BP was up? I did raise the Tren to 120mg yestarday so not sure if that done it or not. Wouldn't think so with just one day. Will see. I've got the next few days off so I will be at the gym for sure!!
love2liftkat
Board Sponsor
That stinks! I sure hope it's better in the morning! Being off will be nice!!
jdg76
Well-known member
I hope!! And yes a few days off will be nice!!
Also forgot to mention I thought my recovery would be gettin better? I still can't hardly lift my legs to take y shorts off lol... Maybe it is, maybe I'm just pushing harder??
Either way I forgot what it was like for my legs to be this sore lol
love2liftkat
Board Sponsor
Haha I feel ya! It's a love hate sort of thing! Lol
jdg76
Well-known member
jdg76
Well-known member
After the workout you had today I bet they will be!!!
RegisterJr
Legend
Didn't make the gym again today
A couple months out of the year I get these daily. So, so horrible. And the headache worsens on heavy compound movements. BP increases because of the headache and sinus pressure.
Taking a daily allergy pill and maybe a daytime Sudafed pre-workout helps me some. I've yet to find a cure, so if you find one let me know.
jdg76
Well-known member
Thanks for the advice Register!! Woke this morning not feeling to bad. Of course it is my day off so I layed around in bed for awhile before even getting up haha
Had a strong workout today!! Well at least until I hit shoulders then I was so pumped my strength seemed to dwindle. Felt great though!
Incline DB- 2 WU sets with 45's
65's x 15
70's x 12
75's x 10
80's x 8
Incline Barbell- these were done rest-pause between each rep, So rep then rest 15 sec, then rep, then rest. Plus 90 secs rest between sets
185 x 1,1,1,1,1,1
185 x 1,1,1,1,1,1
205 x 1,1,1,1,1,1
205 x 1,1,1,1,1,1
Wasn't real sure where to start on the weight here. I worked up to the 185 doing triples and though that weight would be good. I MAY have been able to go a little higher.
Decline DB-
80's 3 x 10
Regular dips- elbows flared, chin tucked
3 sets of 15
Reverse Pec Dec- 1 WU set, 60 sec rest between sets
90lb x 30,25,15
DB side laterals-
25's 15,15,13,10
I realized after that I was supposed to do sets of 20 instead of 15. And I didn't even hit 15 each time
Ultra wide military grip- Chest to forehead ROM
60 x 10,10
70 x 10,10
We have a barbell tree ( I guess that is what it is called) that has barbells from 15 to 100 I believe. I used these although I don't think I could get as wide as grip as I needed because they weren't that hard and I used full ROM.
Took a few pics after my workout today. Veins were poppin!! And even though I have been holding at 199 for over a week I look like I am leaning out some
Invalid Link Removed
Invalid Link Removed
Had a strong workout today!! Well at least until I hit shoulders then I was so pumped my strength seemed to dwindle. Felt great though!
Incline DB- 2 WU sets with 45's
65's x 15
70's x 12
75's x 10
80's x 8
Incline Barbell- these were done rest-pause between each rep, So rep then rest 15 sec, then rep, then rest. Plus 90 secs rest between sets
185 x 1,1,1,1,1,1
185 x 1,1,1,1,1,1
205 x 1,1,1,1,1,1
205 x 1,1,1,1,1,1
Wasn't real sure where to start on the weight here. I worked up to the 185 doing triples and though that weight would be good. I MAY have been able to go a little higher.
Decline DB-
80's 3 x 10
Regular dips- elbows flared, chin tucked
3 sets of 15
Reverse Pec Dec- 1 WU set, 60 sec rest between sets
90lb x 30,25,15
DB side laterals-
25's 15,15,13,10
I realized after that I was supposed to do sets of 20 instead of 15. And I didn't even hit 15 each time
Ultra wide military grip- Chest to forehead ROM
60 x 10,10
70 x 10,10
We have a barbell tree ( I guess that is what it is called) that has barbells from 15 to 100 I believe. I used these although I don't think I could get as wide as grip as I needed because they weren't that hard and I used full ROM.
Took a few pics after my workout today. Veins were poppin!! And even though I have been holding at 199 for over a week I look like I am leaning out some
Invalid Link Removed
Invalid Link Removed
love2liftkat
Board Sponsor
Killer workout!! Looking leaner and veins are popping!! Seems like things are going pretty dang good for you!
jdg76
Well-known member
Killer workout!! Looking leaner and veins are popping!! Seems like things are going pretty dang good for you!
Thanks Kat!! Yes things are looking up for me! All healed form surgery, supps kicking in full force, it is on from here
RegisterJr
Legend
I don't remember rest pauses on incline bench with the Meadows routine. I wonder if I read it wrong.... It looks fun
jdg76
Well-known member
Out of curiosity I checked my BP yesterday. It normally runs around 120/70, it was 128/86. So it was a little high on the bottom number but not bad. I've used Hawthorne berry in the past and it has helped bring it back down so I will pick some up today.
Got a big back workout coming up this morning, so I will update it later when I get home
Got a big back workout coming up this morning, so I will update it later when I get home
jdg76
Well-known member
Made up for the last few days at the gym this morning. The only part about this routine that I don't like so far is like today, it called for deadlifts working your way up with triples. Well unless I am doing them every week I don't like going real heavy on them, just don't feel comfortable. And meadows doesn't call for them every week?
Either way I didn't do a 3RM but went up to were I felt strong, but still comfortable pulling some weight.
Meadow rows- 2 WU sets with one plate (weight not including bar)
70lbs x 12
90lbs x 10
115 x 8
135 x 6
Wide-grip pulldown- ROM just to forehead and then back up
200 4 sets of 8
Deadlifts- triples up to working sets starting at 275
275 x 3
315 x 3
365 x 3
Deficit Deads- standing on 3" platform, accelerate out of the hole
225 3 sets 3
DB pullovers-
60 3 sets 12
Hyperextensions-
BW x 25
Form critique. Sorry didn't realize the bench was in the way until after and it was my last set.
[video=youtube;WaiIDO5VOuY?]Invalid Link Removed[/video]
Either way I didn't do a 3RM but went up to were I felt strong, but still comfortable pulling some weight.
Meadow rows- 2 WU sets with one plate (weight not including bar)
70lbs x 12
90lbs x 10
115 x 8
135 x 6
Wide-grip pulldown- ROM just to forehead and then back up
200 4 sets of 8
Deadlifts- triples up to working sets starting at 275
275 x 3
315 x 3
365 x 3
Deficit Deads- standing on 3" platform, accelerate out of the hole
225 3 sets 3
DB pullovers-
60 3 sets 12
Hyperextensions-
BW x 25
Form critique. Sorry didn't realize the bench was in the way until after and it was my last set.
[video=youtube;WaiIDO5VOuY?]Invalid Link Removed[/video]
love2liftkat
Board Sponsor
Dang man, you were on fire today! Killer workout! Great job on the meadow rows! Made it look easy! Lol Glad you're staying on too of your bp!
RegisterJr
Legend
Nice back day again bro. Pulls are strong.
Hmm. I think I mistook that as pausing at the chest. I must've been really tired that morning.
Hey Register, it's on page 71 week 5
Hmm. I think I mistook that as pausing at the chest. I must've been really tired that morning.
jdg76
Well-known member
Sorry guys have had a very full weekend!! Friday evening we had a car show/cruise night here in town. I started taking some pics but my phone went dead, so I will post what I got.
Saturday morning I didn't get to lift because they had a powerlifting meet at my gym which is fairly small. We had a surprise birthday party for my mother-n-law (wifes step-mom) Saturday afternoon so that morning I just stayed home with the kids while my wife and her sisters got everything ready for the party.
And then that afternoon I had to go from the party to work. Sunday we had church and then worked again all afternoon. Well had planned on going to the gym after work, but got a call saying my mother-n-law (wifes real mom) was in the hospital. In case I confused you my wifes step-mom and real mom both live here in town haha.
So needless to say I missed my arm workout, dangit!! So going in the morning to get caught up on it. We are planning on going camping this weekend so this week may be thrown off too
Anyway here are a few pics from the car show....
One of my favorite!!
Invalid Link Removed
Invalid Link Removed
Invalid Link Removed
This one, my step-sons dad knows the owner, so my son got to ride in the trunk/seat while they did their cruise through town.
Invalid Link Removed
Saturday morning I didn't get to lift because they had a powerlifting meet at my gym which is fairly small. We had a surprise birthday party for my mother-n-law (wifes step-mom) Saturday afternoon so that morning I just stayed home with the kids while my wife and her sisters got everything ready for the party.
And then that afternoon I had to go from the party to work. Sunday we had church and then worked again all afternoon. Well had planned on going to the gym after work, but got a call saying my mother-n-law (wifes real mom) was in the hospital. In case I confused you my wifes step-mom and real mom both live here in town haha.
So needless to say I missed my arm workout, dangit!! So going in the morning to get caught up on it. We are planning on going camping this weekend so this week may be thrown off too
Anyway here are a few pics from the car show....
One of my favorite!!
Invalid Link Removed
Invalid Link Removed
Invalid Link Removed
This one, my step-sons dad knows the owner, so my son got to ride in the trunk/seat while they did their cruise through town.
Invalid Link Removed
jdg76
Well-known member
Killed it in the gym today! The pump and vasularity was insane!!
V-bar pushdowns- 3 WU sets of 12, then pyramid up on weight with 30 sec rests
15 x 120lb
12 x 140lb
9 x 160lb
6 x 180lb
BW dips- 30 sec rest
5 sets 8
Triangle pushups- 60 sec rest
15,15,10
Decline lying extensions- 60 sec rest-- 1 arm at a time using DBs
25 x 15
30 x 15
25 x 15
25 x 15
Thought I would up it to 30 and didn't think I could do all sets, so dropped back down to a 25.
Seated DB curls--- sitting backward on a preacher bench, back of arms stabilized against pad
25's x 12, 2 sets
30's x 12, 2 sets
Ez bar preacher curls- 3 sec negative
65lbs x 8,8,7,6
These got very tough!!
Close grip chins-- under hand grip
BW x 8,8,8,7
Reverse grip ez bar curls-
45 x 8
55 x 8
65 x 8
Wrist rollers-Invalid Link Removed
15 lbs rotating wrists forward, then backwards
10 lbs rotating wrist forward, then backwards
5 lbs rotating wrist forward, then backwards
My forearms were so tight I couldn't move my wrists!!! haha
Did some different exercises today I am not used to doing and really pushed it, so hopefully I'll spark some new growth
V-bar pushdowns- 3 WU sets of 12, then pyramid up on weight with 30 sec rests
15 x 120lb
12 x 140lb
9 x 160lb
6 x 180lb
BW dips- 30 sec rest
5 sets 8
Triangle pushups- 60 sec rest
15,15,10
Decline lying extensions- 60 sec rest-- 1 arm at a time using DBs
25 x 15
30 x 15
25 x 15
25 x 15
Thought I would up it to 30 and didn't think I could do all sets, so dropped back down to a 25.
Seated DB curls--- sitting backward on a preacher bench, back of arms stabilized against pad
25's x 12, 2 sets
30's x 12, 2 sets
Ez bar preacher curls- 3 sec negative
65lbs x 8,8,7,6
These got very tough!!
Close grip chins-- under hand grip
BW x 8,8,8,7
Reverse grip ez bar curls-
45 x 8
55 x 8
65 x 8
Wrist rollers-Invalid Link Removed
15 lbs rotating wrists forward, then backwards
10 lbs rotating wrist forward, then backwards
5 lbs rotating wrist forward, then backwards
My forearms were so tight I couldn't move my wrists!!! haha
Did some different exercises today I am not used to doing and really pushed it, so hopefully I'll spark some new growth
love2liftkat
Board Sponsor
Awesome job killing it today! Love me some muscle cars!! 
RegisterJr
Legend
Nice bro-day! I like those curls on the preacher bench in reverse. A different-icult feel.
jdg76
Well-known member
UGH! It's only Tuesday??? haha
Haven't made it to the gym yet. Gotta go help my dad poor a little concrete this morning. He's building a fence and needs help setting the posts. Wouldn't be bad but we have to mix it by hand. Wheelbarrow and shovel, the easy way :fool2: so no one ever!! LOL
Went to the store yesterday and my youngest boy decided he wanted to race me across the parking lot. Well being an old man that I am, I done something to my left quad? At least that is the only thing I can think of that done it. It was a little sore during the afternoon, and bothered me quiet a bit at work last night. It's about half way up the rectus femoris muscle. Just sore, like a muscle soreness, not like I tore something? So I will put off doing legs today and go on to chest and shoulders. If it gets to feeling better over the next few days I will hit legs at the gym.
Haven't made it to the gym yet. Gotta go help my dad poor a little concrete this morning. He's building a fence and needs help setting the posts. Wouldn't be bad but we have to mix it by hand. Wheelbarrow and shovel, the easy way :fool2: so no one ever!! LOL
Went to the store yesterday and my youngest boy decided he wanted to race me across the parking lot. Well being an old man that I am, I done something to my left quad? At least that is the only thing I can think of that done it. It was a little sore during the afternoon, and bothered me quiet a bit at work last night. It's about half way up the rectus femoris muscle. Just sore, like a muscle soreness, not like I tore something? So I will put off doing legs today and go on to chest and shoulders. If it gets to feeling better over the next few days I will hit legs at the gym.
jdg76
Well-known member
Awesome job killing it today! Love me some muscle cars!!
Thanks Kat!
Ya, there were a few hopped up newer cars, vettes, camaros, mustangs, but most of them were older cars. Pretty freakin' nice ones too!!
Kind of an interesting story behind the black mustang I took a picture of. My step-sons grandpa is friends with the owner. They drove that mustang when they were kids. Of course they did what they could to hop it up back then, and end up wrecking it. The cool part is the owner told him that one day they would have it in a car show. $70,000 and years later, here it is!!
Yes, you take everything else out of the move and hit strictly your biceps!
jdg76
Well-known member
Went and helped my dad mix some concrete and sets a few posts. We were only out there about 45mins but I was covered in sweat by the time we got done. Supposed to be close to 100 deg here today, and I think the heat has set in early!!
Supposed to be shoulders and chest today. I normally just type up a quick review of the routine from meadows for the day I am lifting and print it out. That way I can just look at the paper and know what's next. Well I did that today, and LEFT IT in the printer!!
So when I got to the gym I didn't know for sure what I was supposed to do. So I decided my shoulders grow pretty good, and I need some work on my chest. I'll just swing it with what I remember on chest and then add a few more excerises in and really hammer chest today instead of hitting both body parts.
So a few of the excerises are what meadow calls for, and a few of them aren't.
Flat DB Bench-
70's x 12
80's x 10
90's x 8
100's x 6,6
It's been a long time since I tried to push the 100's, and it felt pretty good, so I did another set and recorded it haha. Kind of sucks that is the highest my gym goes
[video=youtube;hTBM6x1Hyw8?]http://youtu.be/hTBM6x1Hyw8?list=UUmx__hK9tFyXfd27U7GdjDw[/video]
Incline BB press- 2 WU sets, 5 working sets
135 x 5
155 x 5
175 x 5,5,5
185 x 5,5
Flat BB bench
135 x 15
165 x 15
185 x 15
Low cable Standing flyes- I guess that is what they are called haha
40 each side x 15, 3 sets
Pec minor Dips-
2 sets 15 with BW
Felt very strong with a lot of endurance today!!
Supposed to be shoulders and chest today. I normally just type up a quick review of the routine from meadows for the day I am lifting and print it out. That way I can just look at the paper and know what's next. Well I did that today, and LEFT IT in the printer!!
So when I got to the gym I didn't know for sure what I was supposed to do. So I decided my shoulders grow pretty good, and I need some work on my chest. I'll just swing it with what I remember on chest and then add a few more excerises in and really hammer chest today instead of hitting both body parts.
So a few of the excerises are what meadow calls for, and a few of them aren't.
Flat DB Bench-
70's x 12
80's x 10
90's x 8
100's x 6,6
It's been a long time since I tried to push the 100's, and it felt pretty good, so I did another set and recorded it haha. Kind of sucks that is the highest my gym goes
[video=youtube;hTBM6x1Hyw8?]http://youtu.be/hTBM6x1Hyw8?list=UUmx__hK9tFyXfd27U7GdjDw[/video]
Incline BB press- 2 WU sets, 5 working sets
135 x 5
155 x 5
175 x 5,5,5
185 x 5,5
Flat BB bench
135 x 15
165 x 15
185 x 15
Low cable Standing flyes- I guess that is what they are called haha
40 each side x 15, 3 sets
Pec minor Dips-
2 sets 15 with BW
Felt very strong with a lot of endurance today!!
love2liftkat
Board Sponsor
They're all so much fun to look at and admire all that's been out into them! That's an amazing story too!! So glad they were able to do that! Great job winging your workout! Looks like it was a really good wo especially after being in the heat and helping your dad!!
jdg76
Well-known member
Yes it was very hot today!! Heat index is 107° right now!! Craziness!!
RegisterJr
Legend
Killed the chest, JD, nice work. I've done a lot of concrete work in the last too. Not a fun nor easy job, no matter how much.
jdg76
Well-known member
Thanks register!!
Ya it was way to hot to be out there this morning! Ive got an interview in the morning an am supposed to help finish setting the rest of the posts afterwards.
Spaniard
Well-known member
OHHHH RLY???
jdg76
Well-known member
jdg76
Well-known member
jdg76
Well-known member
Well if it isn't one thing it is another! Started getting a cold a few days ago and now it has turned into a sinus infection. I used to get them 3-4 times a year and haven't in awhile, so I guess it was time, just bad timing. I am loading up on antibiotics so hopefully I can kick it pretty quick. For the last few days, except for my evening shift at work, I have done nothing but slept. Been miserable!!
enhanced
Well-known member
Throw some Mucinex in the mix. It definitely helped me about a month ago.
love2liftkat
Board Sponsor
That stinks!! I sure hope you can kick it to the curb quick!