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TGR Leaning out with the BPS Super Stack (Vanillean and DC

Getting ready to go through the MD week 1 to get prepared for this week.

I'm as excited as a school kid starting his dirt day of school!

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niners4reggie said:
Pumped to see how you like it
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Me too!

I have everything set for this week into Jefit so it'll be easier to post.

I don't like starting my Monday off without squats, but today's leg-day looks pretty intense.
 
No weigh-in this morning. Yesterday I ate up a little when I went out with the wife. A little bloated from the sodium, I suppose, but my calories weren't too high.

Looking forward to this week and seeing where I am by next weekend. I got a lot of compliments yesterday. Granted, i was in clothes.
 
RegisterJr said:
No weigh-in this morning. Yesterday I ate up a little when I went out with the wife. A little bloated from the sodium, I suppose, but my calories weren't too high. Looking forward to this week and seeing where I am by next weekend. I got a lot of compliments yesterday. Granted, i was in clothes.
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Compliments are nice, I don't care if there in clothes or not. It means your doing something right. Right on man that's cool!
 
pete8407 said:
Compliments are nice, I don't care if there in clothes or not. It means your doing something right. Right on man that's cool!
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Compliments from the bros or the ladies? Lol Keep killing it. With dedication and hard work anything is possible.
 
Thanks Kenpo and Pete!

kenpoengineer said:
Compliments from the bros or the ladies? Lol Keep killing it. With dedication and hard work anything is possible.
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Bros. Lol.

I get checked out by girls all the time though. I sport a big ole wedding band, so that blocks a lot of female compliments.

As it should.
 
RegisterJr said:
Thanks Kenpo and Pete! Bros. Lol. I get checked out by girls all the time though. I sport a big ole wedding band, so that blocks a lot of female compliments. As it should.
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My wedding band has an invisible force field too! Lol
 
Treadmill sprints for just a few minutes.

Barbell Stiff-Legged Deadlift 306

WU's:
Set 1 : 95x8
Set 2 : 135x10
Set 3 : 185x10

Work:
Set 4 : 235x6 *light
Set 5 : 255x6 *Heavy lol
Set 6 : 235x6

I forgot to NOT lockout on these until I hit the work sets. Great stretch.

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Leg Press 746.67

Set 1 : 180x10
Set 2 : 270x8
Set 3 : 450x8
Set 4 : 510x9
Set 5 : 560x10
Set 6 : 560x8

I probably should've done one more set of 560 but I was worried about time. I think I shorted myself here...


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Hack Squat 240.67

WU Set 1 : 90x6 w/ bottom pause
WU Set 2 : 90x6 w/ P
Set 3 : 190x8 w/ P

DS--
Set 4 : 190x8
Set 5 : 140x8
Set 6 : 90x8

Should've gone 20-30 heavier, at least.

Great quad burn on the drop set!
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SS these last two because I was running outta time.

Dumbbell Step Ups 133.33

Set 1 : 100x10 L
Set 2 : 100x5 R +
Set 3 : 70x5 R

Set 4 : 70x12 Each

Balance just felt awkward with the 50's. Next time instead of a padded bench I'll use the adjustable steps. I just didn't have time.

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Lying Leg Curls 119.17

Set 1 : 65x25
Set 2 : 50x24

Just couldn't get that 25th rep.
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Notes:

It took me a little bit to figure out what weights and stuff to use for the exercises. I still will need to adjust the next time I do this routine. But, it was a nice change up, I suppose.

At first I thought I wasn't really getting anything from it but right before that last set of leg presses my quads started to feel the burn. I believe I CAN get my bands on the press machine. I'll play with that on a day that I have enough time.

It did feel weird not doing squats too.

Anyway, we'll see how my DOMs are tomorrow!

I dosed my first Vanillean and DCP 2.0 at 0630.
 
Hell of a workout right there! Is this Mountain Dog?
 
kenpoengineer said:
Hell of a workout right there! Is this Mountain Dog?
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Thanks Kenpo!

It is. I can email you the template if you'd like. There are other notes that go along with it but I'm not going to type them out. Like: don't lockout on X, pause on X, pyramid to X, etc.
 
Not too much to add/note.

I hadn't previously been noticing much in the way of appetite suppression, but today I'm not hungry at all. It's taking all I have to eat what I'm supposed to and I'm really behind already.

I'll see how I feel throughout the week and see if this holds. It may be my increase in carbs yesterday that has dragged over. Dunno. I won't be upset if I don't hit 2400 today, but I don't want to do that too many days in a row.

Leaving work early today to take our hungest dog to get fixed. She's a floozy and keeps finding ways to get out of the yard.
 
wasme said:
Mr. Politically correct.... good on ya bro
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Nah, not PC. I just think the majority of people don't respect what the wedding ring represents.
 
RegisterJr said:
-It took me a little bit to figure out what weights and stuff to use for the exercises. I still will need to adjust the next time I do this routine. But, it was a nice change up, I suppose.

-It did feel weird not doing squats too.
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Solid first day on MD Thomas!

It took me a week to find the right weight as well. Adjust on the fly. I can pretty much guarantee you'll be lovin' this in a week or so.

You will be doing plenty of squats in the upcoming weeks don't worry about that!

The thing to remember is to try to do it as close to how John wrote it up. Of course, if you can't do certain exercises due to equipment, etc sub in something that would work along the same lines.

Good to see you finally took the plunge!
 
wasme said:
Solid first day on MD Thomas!

It took me a week to find the right weight as well. Adjust on the fly. I can pretty much guarantee you'll be lovin' this in a week or so.

You will be doing plenty of squats in the upcoming weeks don't worry about that!

The thing to remember is to try to do it as close to how John wrote it up. Of course, if you can't do certain exercises due to equipment, etc sub in something that would work along the same lines.

Good to see you finally took the plunge!
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I have already looked over tomorrows workout a few times today just so I'm ready. I'm excited to lift tomorrow!

I think I'll love it too.

What do you think about super setting some of the lifts if I'm short on time? For, or against, IYO?

wasme said:
I was just admiring your balls man.
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Who didn't know that... :yikes:
 
RegisterJr said:
I have already looked over tomorrows workout a few times today just so I'm ready. I'm excited to lift tomorrow!
What do you think about super setting some of the lifts if I'm short on time? For, or against, IYO?
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I usually do that the night before as well..be ready for the next lift.

I would try to not super set. It is all outlined his way for a reason and you will benefit most if you stick to the plan.

Even on arm days you don't superset a bi with a tri, but there are days that you WILL superset 3-4 tricep exercises (they are brutal). Maybe if you can shorten rest periods a little. That said, he has other programs where you do superset on chest/shoulder pump day, and arm days. (Reactive Pump has 2 chest/shoulder days per week - one heavy, one pump).
 
wasme said:
Even on arm days you don't superset a bi with a tri
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?

I believe my first arm day has two tri-sets. Bi-tri-bi and something else similar...
I have to look again I guess.
 
RegisterJr said:
?

I believe my first arm day has two tri-sets. Bi-tri-bi and something else similar...
I have to look again I guess.
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You are right.. sorry. He is taking it easy on us in week 1. After that it is all seperate (except for some tri and quad sets for triceps)
 
wasme said:
You are right.. sorry. He is taking it easy on us in week 1. After that it is all seperate (except for some tri and quad sets for triceps)
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Awesome. Wait, so it gets tougher? I like that! I didn't think today was that bad...

Would you mind repeating that other part?

wasme said:
You are right.. sorry.
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That's what I like to hear.
 
RegisterJr said:
Awesome. Wait, so it gets tougher? I like that! I didn't think today was that bad...

Would you mind repeating that other part?



That's what I like to hear.
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Well now your just being an ass! lol

Definitely gets tougher... I still get doms 9 weeks in.
 
Ooh. Already feeling some tightness start in my lower hammy's. Awesome.
 
jimbuick said:
Yeah, mine was a chest session and the soreness was DEEP.
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I'm looking forward to those stretch push-ups xFailure tomorrow. Should get a good burn out of those too.
 
wasme said:
You don't know the half of it bro. This time next week you will feel like you got hit by the John Meadows freight train!
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I hope so!

Maybe I'll have to change up my rest days.
 
wasme said:
The program calls for 2 on 1 off, 2 on, 2 off.... I am trying to stick with 2 on 1 off (repeat)
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We'll see. Some weeks that will probably work, other weeks not so much. Maybe 3/1-4/1 unless I feel completely wiped.
 
RegisterJr said:
We'll see. Some weeks that will probably work, other weeks not so much. Maybe 3/1-4/1 unless I feel completely wiped.
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I hear ya.. I did 3 weeks of 4 on 1 off... Will likely go back to that when i know my back is fine again. (Just don't tell Snags lol)
 
wasme said:
I hear ya.. I did 3 weeks of 4 on 1 off... Will likely go back to that when i know my back is fine again. (Just don't tell Snags lol)
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I won't, and he ain't in deeze here parts. Lol.
 
pete8407 said:
The stretch push-ups are awesome! I do them ever chest day.
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I may incorporate them too. Normally I do one handed ones (with the opposite hand on a medicine ball) at the end. Stretch is ok there, but I usually don't have much more than 5-7 left by then, and that's with some balance on the medi-ball hand.
 
Ending cals were 2,404 with 266/200/61 and 51g fibers.

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Hamstrings have some decent DOMs today. Nothing really in my quads though. I remember thinking after I read him write "you should feel the burn in your quads", that maybe my stance on the leg press was a little wide??

I adjusted for the hack squat, however. Just didn't do enough sets there. Maybe if I feel this way next time I should do 2x25 on the leg extension machine.

Excited for chest today! Let's see what this old man has to how me!!
 
Machine Incline Chest Press 228
60s rests

Set 1 : 90x10
Set 2 : 105x10
Set 3 : 105x10

Work:
Set 4 : 150x12
Set 5 : 165x10
Set 6 : 180x8
Set 7 : 180x6

He stated that we are supposed to get a good stretch on these, so I adjusted the bench to do that. MAY have been able to go higher on the last set if I hadn't. Pushing off initially from lower than my chest was hard.

Last set of 6 was hard anyway.

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Dumbbell Incline Bench Press 104

4+ sec neg on first two "w/u" sets, pause at bottom.

Incline was at first notch above flat as per instructions.

Set 1 : 50x6
Set 2 : 60x6
Set 3 : 80x9
Set 4 : 80x8
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Barbell Bench Press 202.5
60s rest

Set 1 : 135x15
--
Set 2 : 135x10
Set 2 : 135x5

Had to take a 10-15 pause-rest on that last set.
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Stretch Push-ups 1.33
60s rests

Set 1 : 1x10
Set 2 : 1x10

I used 30# DB's for my hands and had my feet up on a bench. Hitting 10 was a struggle. Went as far down as I could.
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Dumbbell Lateral Raise 38
60-90s rests

Set 1 : 30x8
Set 2 : 25x8
Set 3 : 25x8
Set 4 : 25x8

He said go heavy and even swing if you had too. I did NOT swing because I was worried I'd look stupid...

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Full Range Of Motion Rear Delt Pulldown 80

60-90s rests instead of 120s.

Set 1 : 40x30
Set 2 : 35x25
Set 3 : 25x20
Set 4 : 25x15

Had to take a few pauses on the first three sets. These burnt like heck.
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Meadows Wide OHP 82.5
45-60 sec rests

Set 1 : 55x15
--
Set 2 : 65x4
Set 2 : 55x8
--
Set 4 : 45x12

He said go light on these. These burned, but also felt awkward >55. That wide grip makes ROM vet small.
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Notes:

Workout was so-so. I feel like I really killed the shoulders and actually enjoyed doing them after/with chest, but I feel like I could've done a little more to fatigue my chest.

I have faith in John though.
 
pete8407 said:
The medicine ball push-ups are awesome, that's my next purchase.
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I was looking at those the other day too. They aren't cheap.
 
I love reading your updates man there is so much detail that I almost feel like I am working out with you
 
McCrew530 said:
I love reading your updates man there is so much detail that I almost feel like I am working out with you
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Thanks McCrew! Great compliment!!
 
Yep, that looks a lot like the Chest/Shoulder session we did (a few differences but probably from different phases of the program)
 
jimbuick said:
Yep, that looks a lot like the Chest/Shoulder session we did (a few differences but probably from different phases of the program)
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For this one he offered alternatives to two of the exercises/machines. My shoulders are starting to feel a little weak already.
 
Awesome workout! I love John Meadows stuff, would like to eat more like he recommends, but that ain't cheap either! ;)
 
Misfit28 said:
Awesome workout! I love John Meadows stuff, would like to eat more like he recommends, but that ain't cheap either! ;)
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Thanks Misfit!

Yeah, I can't hang with a lot of what the big dogs eat. Chicken and broccoli for me.
 
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