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    Working out with John Meadows

    This past week I went to Columbus to get a few workouts in with John Meadows. We trained Legs, Chest, and Back. We talked shop for about 90 min after each workout bouncing ideas off each other and...
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    10.5 weeks out

    After dropping my calories by 200 2 weeks ago I have dropped 4 lbs, down to 208 lbs. Still only doing 1 interval session per week at 10 min and 1 ab/core metabolic circuit a week.

    Next week I'm...
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    Non-training days, which is only once per week,...

    Non-training days, which is only once per week, My carbs are about 25g less due to no intra shake.
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    12 weeks out

    I weighed in today at 212 lbs. I have lost 1 pound ion the last 3 weeks, but have continued to get leaner. I am dropping my carbs by 25g and fat by 10g. This about a 200 cal drop. I have been doing 1...
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    13 weeks out

    I'm 13 weeks out and down 1 pound, but have definitely leaned out. The 2nd week of prep I dropped carbs down by 25g and that's the only adjustments so far. Still having 1 free meal on Saturdays.
    ...
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    Pro client update

    Here is client IFBB Physique Pro Kendel Dolen who came to me in a condition I want most my clients in during the off season. Now I have her eating 3000 calories, over 350g carbs and 70g fat, at 160...
  7. Reverse band Safety bar squat/ banded leg press

    The emphasis was Concentric overload with Reverse band Safety bar squats, then immediately to double banded Leg press for Eccentric overload.


    https://www.youtube.com/watch?v=pSoqmqeHNE4
  8. Improve Strength Density and develop a better body.

    There's a distinction between surviving a program and thriving on a program. The best program creates a balance between the two: where surviving the workout mentally is necessary in order to increase...
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    Back

    1) Pull ups 5 x 10

    2) SM bent rows with bands 4 x 10

    3a) DB pullover 4 x 12
    3b) Reverse pulldown 4 x 6-8

    4) Snatch grip rack deadlift 4 x 8
  10. For this particular movement you are not shooting...

    For this particular movement you are not shooting for the biggest ROM you are trying to get the most activation and tension and that doesn't always mean moving the weight further, even though ROM is...
  11. The wide hand spacing is to place the hand...

    The wide hand spacing is to place the hand directly above the elbow for optimal load distribution on the delt. The more narrow hand spacing doesn't keep near as much tension on the delt IMO as I have...
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    Legs

    1a) Leg curl 4 x 10-12
    rest 60 sec
    1b) Squats 4 x 10/8/6/6
    rest 90 sec

    2a) RDL 4 x 10/8/6/6
    rest 60 sec'
    2b) Leg press 4 x 10-12
    rest 90 sec
  13. To keep constant tension on the delt. Most of the...

    To keep constant tension on the delt. Most of the time when someone lockouts out on an exercise its to rest for a second. Pausing has its place, but for the most part use continuous tension where you...
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    Allen's 2014 Contest Prep

    Today starts my 16 week contest prep. My starting weight is 212 lbs. My macros are set at 330g protein, 300g carbs, and 50g fat. My training split will be as follows for the first 4 weeks:

    Day 1:...
  15. How to do the Arnold/Scott Press correctly

    The Arnold Press, which was originally by Larry Scott, is an exercise that is performed incorrectly every time I see someone doing . Below is a video of a Giant set I did for Delts and the 3rd...
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    At the mid-way point during prep I'm going to...

    At the mid-way point during prep I'm going to drive up to Columbus and train with John Meadows and maybe Dave Tate at Elite FTS to push me to another level. Should be a blast.
  17. Depends on how beat up you are, how long you have...

    Depends on how beat up you are, how long you have been training and how hard you actually train, then there's the money issue. I personally get it done weekly or every other week at minimum. But the...
  18. Optimally you would want to do it after a workout...

    Optimally you would want to do it after a workout and have the next day off from training. If not just have it done after training or on a day off. Yes it can be painful in certain area but when you...
  19. Arms

    AM workout

    1a) Preacher curl 5 x 5-7
    rest 60 sec
    1b) Close grip bench 5 x 5-7
    rest 60 sec

    2a) Incline DB curl 5 x 8-10
    rest 60 sec
    2b) Lying ext. 5 x 8-10
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    I should be around 195.

    I should be around 195.
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