Thought I'd share my recent training block. Meadows inspired.
Eating inuitively and high protein. This has been the healthiest my eating habits have been. No obsessive weighing of food and no binging. I just eat like an adult 4-5 times a day. Finally able to eat and indulge in moderation without psychological mindfuckness. I've been maintaining weight at 200-205. I'm bathing in Apex Alchemy Ursa Major.
Monday
Lying leg curl - 4 sets varied high intensity technique
531 squat + reverse pyramid
Leg press- 3-4 sets, increase weight weekly
Leg extensions-3 sets, increase reps
BW hypers- 2 sets, increase reps
Standing Calves- 6 sets, increase reps
Wednesday
Dumbell row- 3-4 sets, increase reps
Low incline DB- 4 sets increase weight
Chest supp tbar-3 sets increase weight
Chest dips-4 sets increase reps
Single-arm pulldown- 3 sets increase weight
Lateral raises
2 tri & 1 bi movement
Friday
Seated leg curl- increase reps
Def. SLDL- top set of 4-6, reverse pyramid
Hack squats- 4 sets increase weight
Lunge variation- 3-4 sets
Seated Calves- 6 sets increase weight
Saturday
531 bench + reverse pyramid
HS incline- 3 sets, increase weight
Fly variation- 3 sets
Chins- 4 sets, increase total reps
Barbell row- 4 sets increase weight
Seated DB OHP- 3 sets increase reps
Rear delt movement- 4 sets, 20ish reps
2 bi & 1 tri movement
Quad emphasis lower, back emphasis upper, hip emphasis lower, chest emphasis upper.
Sometimes I did my arms as a second session on the upper days at home before dinner.
Abs at home 3 times a week. Hanging leg raises and ab wheel.
MIT cardio 3x weekly, 20-30min on the stationary at 130bpm.
Average 10-12k steps. When steps are below 10k, I sit in the stationary back and study and peddle low intensity.
I didn't increase total sets until I needed to on certain chosen movements, and that wasn't until the 3rd week normally out of a 4 week block.
Some exercises I increased reps with the same weight. Others I increased weight and allowed reps to taper. My RPE intensities were generally 7, 7, 8, 9 each respective week.
Some movements I didn't bother tracking. I just did something high rep or high intensity.
The blocks before this recent one were similar, I just changed up the exercises.
My bench has climbed finally. I hit 250x8 on my recent 531 week. I'm on week 4 of this block finishing up and hit the 585x3 squat and plan on trying to triple 265x3 on bench.
This winter I intend on going through an enhanced bulk and truelly add size. I'll relieve myself from wanting to do heavy triples
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and really try to drive heavy reps up on my primary meat & potato movements
After that bulk, I'll be done with nursing school
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then I'll figure training out from there.