TGR's Cheetos Chraining

Congrats on the PRs! Are you evaluating yourself by weight only or are you measuring waist size (like me) to determine if adding excess fat?
 
kenpoengineer said:
Congrats on the PRs! Are you evaluating yourself by weight only or are you measuring waist size (like me) to determine if adding excess fat?
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Oh, I can see the belly fat I've put on for sure. I should probably start measuring now to see how the cardio progress is going.

I'm still wearing 34's, but they are tight, and my quads aren't fitting in most if them anymore. I have added considerable size to my shoulders, chest, and back though.

Thanks Mark!
 
Agree with Mark, dont just go by the numbers on the scale Thomas. Tape measure, mirror and scale...

oh and solid fn work out!
 
Look at those #'s!!! It's lots of muscle!! I'm sure you look great!!!
 
wasme said:
Agree with Mark, dont just go by the numbers on the scale Thomas. Tape measure, mirror and scale...

oh and solid fn work out!
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I know... Mirror is what I'm going off of, the scale is just reinforcement. I do know that there is some quality beef in there too.

Thanks Simon!

love2liftkat said:
Look at those #'s!!! It's lots of muscle!! I'm sure you look great!!!
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Just picture the hottest guy you know with the hottest bod you've seen.

That's me.





Minus the daydreaming images.



Thanks Kat!
 
Sean1332 said:
Great sessions!
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Thanks man. Honored to have you in here. I'm mirrin on your log and Instagram... just don't comment much.

Nice looking sumos today.
 
60s rests--

Meadows Row 175.67

Set 1 : 50x5
Set 2 : 50x5
--KROC ROWS DONE HERE--
Set 3 : 125x12
Set 4 : 155x4
Set 5 : 135x8

-Mentally I was feeling a PR (155x8) but just didn't have it in me. Maybe I should've backed off on the 125x12. They were supposed to be sets of 8...


Kroc Row 180

Set 1 : 100x24 RT x24 /15 w/o straps
Set 2 : 100x21 LT x21 /13 w/o straps

-More than last week by +1/+3 RT and +1/+3 LT. +3 on grip strength in a week isn't too shabby.

Banded T-Bar (Supported Row) 148

Set 1 : 120x6
Set 2 : 120x6
Set 3 : 120x6
Set 4 : 120x7

-These really take the wind out of me.

Stretch Pulldown 240.67

Set 1 : 180x8
Set 2 : 190x8
Set 3 : 180x8

-pull to the top of the forehead, and stretch out real slowly. I think my negative was about four seconds

Dumbbell Shoulder Shrug 98
-3s flex

Set 1 : 70x10
Set 2 : 70x12
Set 3 : 70x9

-at this point I just started running out of gas.

Reverse Banded Deadlifts 401.5
-supposed to be explosive…

Set 1 : 315x3 sumo
Set 2 : 315x5
Set 3 : 365x3
Set 4 : 315x5
Set 5 : 225x13

-everything was explosive except the 365. This week they felt super heavy.

-this was my first ever attempt at sumo. They felt awkward, and I don't think my legs were ready for them from the leg workout the other day. I do however think my form was on.

I still get funny looks when I do reverse banded deadlifts. I can't tell if people are intrigued or if they think I'm a sissy for using the band support.

I jumped on the treadmill for one minute on and one minute off sprints. It was about seven minutes.
 
You had that PR no doubts! Nice session beast man!
 
155 period is crazy strong on Kroc rows!! Awesome job on the whole wo!!
 
RegisterJr said:
Thanks y'all! Oh no, Kat, it was 155 on M.Rows. I took a break from MR's after the two warmup sets to do my two sets of Kroc Rows.
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Ahh ok well still crazy strong!!
 
As always a great session. Next week for Reactive Pump is dumbbell deadstops - they are pretty close to Kroc Rows if I remember correctly.
 
wasme said:
As always a great session. Next week for Reactive Pump is dumbbell deadstops - they are pretty close to Kroc Rows if I remember correctly.
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I'm make sure I stick to his routine and not add them if Deadstops are in.
 
Well, tomorrow will be my first ever attempt, that I can remember, that I'll wake up early on a work day JUST for cardio. Maybe some core/calves too...
 
Does Meadows call for Sumo on the pulls? If he doesn't, I would stick to conventional. It works more overall muscle mass. Sumo is a bit more technique-driven vs muscular strength. But if he calls for it, obv Meadows knows best.

You should start doing your weak arm first on Kroc Rows then simply match whatever you get with the strong arm - you're not going to get anything good out of continually training one arm more than the other.
 
Hyde said:
Does Meadows call for Sumo on the pulls? If he doesn't, I would stick to conventional. It works more overall muscle mass. Sumo is a bit more technique-driven vs muscular strength. But if he calls for it, obv Meadows knows best.

You should start doing your weak arm first on Kroc Rows then simply match whatever you get with the strong arm - you're not going to get anything good out of continually training one arm more than the other.
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No, he does not. I was just testing sumo because I've read several logs that they really liked sumo.

That makes sense on the Krocs. I was thinking I would attempt to push my weaker side further to match the stronger side.

I feel like I was just scolded by the teacher. Lol
 
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Crunches- x100



Seated Calf Raise 399.5
-2 drop sets SS w/ bar only pause squats to work on form.

Set 1 : 255x17
Set 2 : 225x9
Set 3 : 180x12
Set 4 : 135x12
Set 5 : 90x10
Set 6 : 45x25

Seated Calf Raise 312

Set 1 : 180x22
Set 2 : 135x14
Set 3 : 90x10
Set 4 : 45x30

1/1 sprints on the treadmill from 7-8mph for just over 10m.


That's it... So, rest day!
 
Lol! My kind of rest day!
 
I like that rest day! Lol Great job on the sprints!! They're probably my favorite form of cardio!
 
love2liftkat said:
I like that rest day! Lol Great job on the sprints!! They're probably my favorite form of cardio!
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Mine too. I don't get bored at all and sweat my butt off.
 
Alarm is now set for 0315. That gives me an extra 15m of post-WO cardio.

Surely my body won't notice the loss of 15 more minutes sleep...
 
RegisterJr said:
Alarm is now set for 0315. That gives me an extra 15m of post-WO cardio. Surely my body won't notice the loss of 15 more minutes sleep...
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Guess you've gotta go to be 15 mins earlier! ;)
 
RegisterJr said:
No, he does not. I was just testing sumo because I've read several logs that they really liked sumo.

That makes sense on the Krocs. I was thinking I would attempt to push my weaker side further to match the stronger side.

I feel like I was just scolded by the teacher. Lol
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Lol I just have noticed that you will push both sides to absolute failure in bilateral isolation movements like meadows rows & such, & all I can think of is you turning out like the guy in Lady in the Water that only works out one side of his body lol. I used to do that when I started lifting for a year or two, but my weaker arm never did catch up - in fact, it became an even greater disparity. Now obv muscular symmetry is of prime importance to a bodybuilder, so I cut that out. My muscles have since caught up & balanced out, but not until I quit overworking my strong side.

You're making killer progress since you've started this log, so what happens if the disparity continues to improve along with you? Then you're swoll, but also lopsided lol. Just food for thought from someone who's already lived & learned it :)
 
60s rests

Bench Press Machine 245
-slow, 1s flex, palms facing

Set 1 : 100x10
Set 2 : 100x10
Set 3 : 175x12
Set 4 : 175x10
Set 5 : 160x10
Set 6 : 145x9

-I just didn't feel it at all here. My triceps felt like they were putting in too much work.

SUPER SET 1:

Pec Minor Dips 1.33

Set 1 : 1x10
Set 2 : 1x9
Set 3 : 1x7
Set 4 : 1x8

Dumbbell Bent Over Delt Raise 50

Set 1 : 30x20
Set 2 : 30x20
Set 3 : 30x20
Set 4 : 30x20

-lots of pauses on these. These too felt really heavy. I got a good shoulder pump, and the reason why didn't drop weight is because I took the DBs all the way over to the other side of the gym so that there was no break in between my superset.

SUPER SET 2:

Hex Press 80
-Squeeze together hard, flex at the top

Set 1 : 60x10
Set 2 : 60x10
Set 3 : 60x10
Set 4 : 60x9

Banded Face Pull 5.33
-1s flex

Set 1 : 4x10
Set 2 : 2x10
-
Set 3 : 4x10
Set 4 : 2x10
-
Set 5 : 4x10
Set 6 : 2x10
-
Set 7 : 4x10
Set 8 : 2x10

-I did these backwards this time. I started with the heavier band just below knee level, and then went to the lighter band overhead.

SUPER SET 3:

Six-Ways 11.67

Set 1 : 10x5 drop
Set 2 : 5x5
Set 3 : 5x10
Set 4 : 5x10

Banded O&B's 1.67

Set 1 : 1x20
Set 2 : 1x20
Set 3 : 1x20


^^ Lots of pauses here too

+10m of 1/1 sprints at 7mph.
 
Great workout this morning! How was getting up earlier this morning! I attempted the pec minor dips on Tuesday- couldn't figure them out. They felt really odd! Lol
 
Whew! I'm tired reading! No expert here but on your bench if you think triceps are doing the work doesn't that mean your grip width is too narrow? Maybe move wider a finger or two? I watched the "Think you can Bench" series and they suggested videoing from the side to see if your elbows drop below body while on the down movement. If they do then grip is too narrow.
 
love2liftkat said:
Great workout this morning! How was getting up earlier this morning! I attempted the pec minor dips on Tuesday- couldn't figure them out. They felt really odd! Lol
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They still, after months of doing them, feel very awkward to me. I don't feel the squeeze I'm supposed to...

Thanks Kat!!

kenpoengineer said:
Whew! I'm tired reading! No expert here but on your bench if you think triceps are doing the work doesn't that mean your grip width is too narrow? Maybe move wider a finger or two? I watched the "Think you can Bench" series and they suggested videoing from the side to see if your elbows drop below body while on the down movement. If they do then grip is too narrow.
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It's a machine, and there is only one place for neutral grip. Maybe I had the seat too high/low this week? I still got a good chest pump, but my tris were fatigue ing way too fast.
 
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^^ Crazy deal
 
Like Kenpo was saying, you could try bringing your grip out a tad. Or you could pre-exhaust the pecs w/ some flies to hopefully get them to fail about the same time as the tris. Or you could just grow some beefcake tri's ;) They all have their merits I suppose.
 
Hyde said:
Like Kenpo was saying, you could try bringing your grip out a tad. Or you could pre-exhaust the pecs w/ some flies to hopefully get them to fail about the same time as the tris. Or you could just grow some beefcake tri's ;) They all have their merits I suppose.
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I don't disagree at all with Kenpo or yourself, but I was just sticking to the routine, and our 'palm facing (machine) grip' had only one area to put the hands.

Also:

Hyde said:
Does Meadows call for _____X_____? If he doesn't, I would stick to _____X______.
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I assume he has a reason for it.

I haven't felt this way previously, although, for some reason my machine press hasn't progressed like most exercises in this routine have. BUT, I've noticed that with every week, on everything, my muscle-mind connection (aka focus on the movement, pauses, flexes, etc) improves.

Maybe these just need more time, or...

Maybe I'll use the warmup sets as machine Flyes instead.

Another option is to skip the 'palm facing grip' and go with standard bench style grip. Assuming that doesn't improve.
 
RegisterJr said:
Maybe these just need more time, or...

Maybe I'll use the warmup sets as machine Flyes instead.

Another option is to skip the 'palm facing grip' and go with standard bench style grip. Assuming that doesn't improve.
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Give it a little more time, there is method to the Meadows madness!
 
30s rests today-

SUPERSET 1:

Cable Rope Triceps Pushdown 182

-Keep the ropes close together throughout the movement this week. Flex hard at the bottom and stretch on the way up.

Set 1 : 70x15
Set 2 : 100x15
Set 3 : 130x12
Set 4 : 120x12
Set 5 : 100x12

1.5 Cable Curl 120
-all the way up, all the way down, halfway up, all the way down equals one rep.

Set 1 : 40x10
Set 2 : 70x10
Set 3 : 90x10
Set 4 : 80x10
Set 5 : 70x10

SUPERSET 2:

Dumbbell Cross Body Hammer Curl 53.33
-alternating arms, flex at the top, slow movements.

Set 1 : 40x10
Set 2 : 40x10
Set 3 : 40x10
Set 4 : 40x10

Meadows Cable Extension 80
-Full ROM times 10, then five partials from the bottom. The partials went halfway up.

Set 1 : 50x10
Set 2 : 50x5
-
Set 3 : 60x10
Set 4 : 50x5
-
Set 5 : 50x10
Set 6 : 50x5
-
Set 7 : 55x10
Set 8 : 55x5

SUPERSET 3:

EZ Bar Incline Triceps Extension 107.33
-as far as I can behind my head. I alternated between close grip and wide grip

Set 1 : 70x12
Set 2 : 70x12
Set 3 : 70x12
Set 4 : 70x16

Barbell Preacher Curl 76
-flex hard, and a three second descent.

Set 1 : 60x7
Set 2 : 60x8
Set 3 : 60x8
Set 4 : 60x7

I decided not to add anything this week to my arm routine. Instead, I got on the treadmill and did some sprints. My diet yesterday was horrible.
 
Refeed? Lol. Strong all around session!
 
That is a great session.. you possess fantastic tricep strength Thomas. Nice job adding some HIIT in there at the end.
 
I got a call when I got to work this morning from my wife saying the dogs were going at it pretty bad.

I kinda dismissed everything she was telling me because I figured they were dogs and will scuffle over food. A little fight won't hurt

After a couple phone calls I decided to come home and look at them.

They were both put down today around lunch time, and we have been cleaning blood off the back porch, living room carpet, and couches all afternoon.

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The 9 year old pit bull had internal (and external) bleeding, and the two year old lab-? mix had a shattered right arm that we can't afford the surgery for (est 7-9K).

Sad day.
 
RegisterJr said:
I got a call when I got to work this morning from my wife saying the dogs were going at it pretty bad. I kinda dismissed everything she was telling me because I figured they were dogs and will scuffle over food. A little fight won't hurt After a couple phone calls I decided to come home and look at them. They were both put down today around lunch time, and we have been cleaning blood off the back porch, living room carpet, and couches all afternoon. The 9 year old pit bull had internal (and external) bleeding, and the two year old lab-? mix had a shattered right arm that we can't afford the surgery for (est 7-9K). Sad day.
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Wow, that is sad. Sorry man.
 
Killer arm session! Your tris are very strong too!! I'm so sorry about your dogs! That's horrible! :(
 
Thanks y'all!
 
Very sorry about your dogs Thomas. Wow. Wonder what got into them?! Crazy.
 
kenpoengineer said:
Very sorry about your dogs Thomas. Wow. Wonder what got into them?! Crazy.
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I don't know. Still haven't figured it out. They've fought over a bone once, but it wasn't like this.
 
Kroc Row 150

Both arms, same time for WU
Set 1 : 40x5 very slow
Set 2 : 40x5 fast
Both with squeezing

Left arm-
Set 3 : 100x15 no strap +
Set 4 : 100x9 w/ strap

^^ PR's: +3 strapless, +3 total

Right arm (same just to match left)
Set 5 : 100x15
Set 6 : 100x9

-Right same as last week.

-For whatever reason the left actually felt stronger today.

SPRINTS:
1/1 7-8mph for 10 min's

Treadmill stopped working, I reset it and did an additional 7m 1/1-1/2 7-9mph sprints.

My goal was to sweat and get my HR above 165-170. This worked. Every day they get easier.


Half-Hack Calf Extension 513

Also called a donkey raise?? There is a tiny pad t the butt and at the small of the back, with a slight angle.

60s rests alternating the pointing of my toes.

Set 1 : 180x30
Set 2 : 270x27
Set 3 : 270x25
Set 4 : 270x21
Set 5 : 270x18
Set 6 : 180x21
Set 7 : 180x19
Set 8 : 180x21
Set 9 : 180x22

I also did 2x10 on bar only squats to stretch my leg for tomorrow leg day. Focused on keeping my chest out, my head up, my knees not passing my toes and driving them out.
 
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