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6/17/2012 6:40:13 PM -
Catching up.


This was arm day so I'm not going to spend my time detailing out a bunch of super sets. I'm still toying around with the extreme fat grips and used them for most of the movements. I'm trying to get an idea of what they work well for and what they don't work so well for. For example they didn't work that well doing triceps extension with the swiss bar. For those the grip4force are much better. They did work awesome for hammer curls.

There were 4 super sets of 4 rounds each. That was it for arm day.


I have to move leg day up one day due to a family get together on Saturday. This created a few issues. First it was one day sooner than normal and I was still feeling the deadlifts from Wednesday. Training also wouldn't start until 2:30 when on Sat we usually begin around 1o:00. The time isn't really the issue it's the prep I need before we train. On Sat this isn't ever really an issue. in the middle of the work day it becomes more of an issue. I do not need the same pre-training prep for other sessions as I do for leg day but I was asked to detail out what I do.

About one hour before I will contrast the hot tub with a cold shower and then ice my lower back for 10-15 minutes. I then try to get in one meal 45-60 minutes before and drink a boat load of water. I then mix my giant drink that has become known as the Meadows protocol. This is 4 scoops anaconda, 2 scoops mag 10, 2 scoops of some other powder than we are testing and I have no idea what it is and 2 scoops workout fuel. For lighter training days this is adjusted down. Finally I make sure to get to the gym and loosen up enough so Ryan Smith can adjust me.

Oh, right before we begin I pound a spike drink cut with water.

The session went as follows.

Leg Curls
*5-6 warm up sets
* 3 work sets 8
* 1 work set with 2o partials after 8 full reps.

Cambered Bar Good Mornings.
* With my bum shoulder I can't hold this bar very well so I found a way to use straps to hold up.
* 3 warm up sets
* 4 work sets 8-12 reps

Leg Press
* Start with 6 plates per side for 8 - 10 reps
* Add 2 plates per side while doing 10 reps per set until we got to 12 plates per side.
* The last set was a strip set

Once we got to the work sets on the leg press we began super sets with Belt Squats.

For the last set I have this brilliant idea to see if I could do three strips sets of 20 reps on the leg press followed by the belt squat and then the leg extension.

My plan didn't work out that well but did turn into 7 minutes of pure hell (very stupid shit) that I will never do again.

Leg Extensions
* 2 more sets of 20

Leg Press Close Stance - Low Position
* 50% of the weight used for top set. 6 very slow reps going as deep as I could.
* 2 sets of this

* 3 sets to failure


Incline Machine Press with Bands
* 3 warm up sets
* 4 work sets of 8 reps (about 2 reps shy of failure)

Reverse Band Press
* 5-6 warm up sets
* 5 sets of 5 reps working to a very heavy set of 5. I worked up to 465 with reverse average bands. This has been getting better over the past couple weeks.

Incline Dumbbell Press
* 2 warm up sets
* 60x10
* 75x10
* 90x8
* 115x8
* strip set 115x8, 90x5, 75x3, 50x10

Pec Minor Dips
* 4 sets to failure

Machine Fly
* 3 sets 30 reps

Leg Raises
* 4 sets 20 reps

Dave Tate

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