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Old 10-03-2011, 02:05 PM
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Commander Commander is online now
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Join Date: Sep 2007
Location: North East U.S.A.
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Quote:
Originally Posted by superbilt View Post
Looks like the program is working very nicely. Those are some nice gains over a fairly short period of time.
Thanks, it's working and almost as important....I am enjoying it.

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Saturday

Morning - arm focus

3 sets of the following:

Bench
175x8

Squat
205x8

OH Press
105x8

Deadlift
286x8

Purpose of the above lifts was to set up a good hormonal environment for training arms. Weights were light, so focus was on dominating the weight with maximum acceleration. Rest was minimal due to the lighter weights as well. Training to get as much growth as possible.

Meadow's Crazy 8 Arms: 3 rounds of the following, 9 reps each
Barbell Curl, 60
Hammer DB Curl, 22
Band Curl
Tricep Rope Pushdown, 45
Tricep DB Kickback, 10
Tricep Band Kickback
Suspended OH Extension

Afternoon - leg focus

3 sets of the following.....Yes, I did it again:

Bench
175x8

Squat
205x8

OH Press
105x8

Deadlift
286x8

Circuit, 3 times through:
Decline Reverse Crunches
Crunches
DB Curl
DB Hammer Curl

Occluded Leg Extension
100x20
100x10
87.5x10
75x10

Ouch! Pain.

Suspended Bridge Leg Curl
BWx10, 2 sets

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Sunday

Single Leg Calf Raise
BWx15, 4 sets

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Diet Update - haven't in awhile

Bodyweight: 197.8 - up 1.5 pounds

Intake: 5763 Calories, 234 fat, 587 carbs, 334 protein - that is on a double session day (single sessions day is about 600 calories lower)
__________________

James 1:16-17 ESV
Do not be deceived, my beloved brothers. Every good gift and every perfect gift is from above, coming down from the Father of lights
With God's help...Mens sana in corpore sano
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