Quote:
Originally Posted by superbilt
Looks like the program is working very nicely. Those are some nice gains over a fairly short period of time.
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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)