All for the Pump - Creeping Death 2

Leg workout completed Monday night. Was going to go in the morning but a poorly child lost me my slot before i had to go to work.

I was tired and lacking caffeine but it a good workout.

Ham curls
warm up sets then 4 x8
49kg x 12
56 x 10
63 x8
63 x8 drop set halving the weight twice

Squats - Explosive Style. These are feeling a little bit better form now but still my hip gives me a little jip on heavy sets (i think my left leg goes in a bit).
75kg x 6
85 x 6
95 x6
105 x6

Leg press constant tension reps, these kill me.
80kg x 8
x8
x8
x7

Hack squat 1.25 reps - again these are terribly painful in a good way. Used a really low weight but it was the right one.
20kg x 7
x8
x8 Drop set after this

RDL
28 x 15
x 11

Calf Raises
5kg x 10/10/10
x 10/10/10
x 10/10/10

I was barley able to walk afterwards .

1 Like

Tuesdays chest session, early morning session again and this week i noticed the extra rear delt work that Meadows has added.

DB Press
Warm up sets
then 36kg DB x 8
x8
x8
x8

Really pleased with the progress on these!!!

Bench - Explosive 4 sets of 5. - I think the DB bench was close to failure on a few of those sets as i went into this feeling rather weak.
70kg x 5
80 x 5
90 x 5
100 x 2 then dropped to 80kg to get the last 3 reps.

Gutted these haven’t improved much and i really want to get my bench back up, but i guess my DB press is increasing so have to take that into account.

Incline BB press Constant tension reps
60 x 6
x6
x6

Push ups AMRAP on raised area so nice and deep
x 15
x9
x7

Reverse flys
38 x 20
35 x 20
33 x 20

Face pulls 3 sets of 12

Machine press
50kg each side x 5 sets of 5

Feeling good and still enjoying things. The workouts are getting slightly longer which may be a issue with getting to work on time but i’ve been cutting down rest periods on a lot of things.

Diet wise i’ve been eating loads, i’m hungry all the time which hopefully means i’m growing but at the same time by diet hasn’t been as clean as normal so my trousers are getting a little tight.

In my mind i want to do a mini cut but this is where i always end up with zero progress. I think i need to plough on, hit 105kg in weight and then think about a cut.

1 Like

Pull workout on Thursday morning.

1 arm row
WU sets
38kg x 8
x 8
x8

Really happy with how these are progressing now!!!

Machine Row - Explosive reps

50kg Each side x 6
Lowered to 47.5 as the first set was a little slow
47.5 x 6
x6
x6

Lat pull down to top of head and hold.
70kg x 8
x8
x8

Shrugs My right trap is definitely a lot weaker than my left!
24kg DBs x 12
x 12
x 10

Hypers

x 12
x8
x8

Leg raises
x 11
x9
x8
x8

1 Like

Supposed to be my second chest and shoulder/ arm workout today but woke up feeling terrible. Lost my voice and just want to go to sleep, although i’ve got to work and maybe workout later with the help of some coffee!!!

Well i managed my workout, no energy and feeling rubbish but with some pre workout it actually went really well.

Chest Shoulders and Arms. This finishes off week 3-4.
Machine Chest press
WU sets
42.5kg each side x 12
x12
x9
x8

Pec deck SS with reverse fly
56kg x 10
x10
x10
x10

Reverse Fly
38 x 20
x20
x20
x20

Hex Press - I still don’t really like/ get this.
20kg DBs x 10
x10
x10

Face Pull 3 sets of 10.

Lat raises 6 ways - These kill in a good way
6kg DB x 8
4kg x 8
x7

Really surprised at how light i had to go to get the reps in on these.

Then arms

Rope pushdown SS with 1 and a half Bicep curls
Pushdowns 3 sets of 15
Curls 8KG DB with 3 sets of 10

Cable extension SS with pinwheel curls
Cable extension 3 sets of 10 with 5 partials
SS
Pinwheel curls 12kg DB x 3 sets of 10

And finally Incline French press SS with preacher curls

Incline French press 10kg DBs x 3 sets of 12

Preacher curls 10kg DB x 3 sets of 8

Arms felt like they were going to pop after this. Another week done and now i need to see what week 5-6 hold!!!

1 Like

Leg session went terribly this morning. The question i asked myself after coming back to squatting was is my hip healed…the answer is no. On my third set of squats my hip cramped and i dropped the weight. Need to go back to the physio and see where its at and just go back to the hack squat which never seems to hurt my hip.

So mondays session

Ham curls
WU sets

66kg x 6
x6
x 6 drop set 33kg x 8 19kg x 20 to failure

Squats - Explosive
WU sets
100kg x 3
x3
x3 hip went and dropped weight.

I switched to Hack squat to do a cluster set for 20 reps (in sets of 3) with 80kg

Then leg press one giant drop set
60 x8
40 x8
20 x 8
0 x 8

Leg extensions
20kg each side x 10
x 15 AMRAP

RDL - tried to do 20kg as a warm up and my hip hurt so i moved to a hamstring curl machine for three sets.

Then i skipped calves as my back ached and i just wanted to get home.

Feeling gutted but i’m 100% sure i’m not ever squatting again unless i get some magic physio help.

1 Like

Tuesday morning chest/ shoulder session.

My back and hip and still hurting this morning, i stretched them but it still not right. I’ve got a physio booked in a couple of weeks.

So lets get on it!

Chest press machine
WU sets
3 ramp sets
45kg each side x 8
50 x 8
50 x 6

50 was the right weight really for the last set so i repeated it.

Next Explosive bench press 5 x 5
90kg x 5
x5
x5
x5
x5

Last set was slow on the last 2 reps but i didn’t have to grind them.

Next incline bench - Constant tension reps
60 x 8
60 x8
60 x 6

Next flat DB bench with twists, my form on these wasn’t great with the twist as its the first time i’ve done these and i got the weight too low overall.
12kg DB x 10
18 x 10
22 x10

Next week i’ll start at 22kg.

Cable lat raises 3 x 12 (i went too heavy and only got 3 x 10)

Face pulls 3 sets of 30 reps, oh my gosh these killed, the pump was great though.
x 30
x 25
(lowered weight) x 30

Last one is explosive press 4 x5
52kg each side x 5
x5
x5
x5

Overall this programme has a lot more upper back rear delt work than i am used to and i think its actually made my shoulders feel a lot better overall. Not sure i’ll want to stop doing it on other programmes.

1 Like

Back workout this morning these next two week workouts have lower volume for back on ‘back day’ but more upper back work on the chest/ shoulder day.

I aslo changed a few exercises out on this one again.

1 arm Row
WU sets
38kg x 8
x8
x8
x8

Again really happy with my progression on these. All sooth reps although i’m not holding at the top of the rep like i did before.

Next should be chain deads but i’ve replaced with Machine Row (same as the last Meadows session).
Explosive reps
40kg each side x 10
x10
x10
x10

Next pullovers, i couldn’t get the right weight on these at the start
26kg x 12
28 x 12
30 x 12

Then the ‘Stretcher’ I had to google these and even watch a video while doing the reps. Not sure i like them but they are new so i’ll stick with them and try and nail the form.
70kg x 8
95 x 8
x8
x8

Hypers
These kill my back, not sure if its a back pump or back pain. I’m hoping its pump. Either way i’m weak on these so need them.
x 12
x9
x 11

And thats all that was needed from Mr Meadows today on reactive pump back session.

1 Like

Last session of the week, Chest, Shoulders and Arms!!! A great pump workout!!

Machine Press
Wu Sets
42.5kg each side x 12
x12
x 10
40kg x 10

All nice and smooth, i lowered the weight to make sure i was getting the reps in.

Then Chest fly SS with reverse fly
Fly
59kg x 10
x10
x10
x10

Reverse fly
38kg x 20
x20
x20
x20

Next hex press (still don’t like these) SS with face pulls
hex Press
20 x 10
x10
x10
x10

Face Pulls
4 sets of 10

Then lat raises 6 ways.
6kg DB x 9
4kg x10
x10

Next arms

Vbar push 3 sets of 15 SS with barbell curls 3 sets of 8 with 8 partials afterwards
Vbar
x 15
x 15
x15

Barbell Curls
25kg x 8 (3 partials)
20kg x 8 (6 partials)
20 x 8 (3 partials)

Next tricep cable kickbacks SS with hammer curls.

Kickbacks
x8
x8
x8

Hammer curls with partials
12kg DB x 8
x8
x8

Next laying tricep skull crushers. Supposed to use kettle bells but they don’t have sets of them at my gym so used DBs instead.
10kg x 10
12 x 10
14 x 10

SS with preacher curls
10kg x 10
10 x 10
12kg x 10

Pump feels awesome, I’m typing this in the afternoon and my arms still look and feel massive (but also tricep soreness!!!)

I’m actually really enjoying this programme and the few tweaks I’ve made to it now.

Thank you Mr Meadows.

1 Like

Leg session this morning. really wasn’t feeling it today. Really tired and lethargic. Even with some pre workout didn’t feel up to much today but still went and tried to smash it out.

I’ve been eating terribly all weekend and drinking a lot of beer too which probably hasn’t helped.

Ham Curls
WU Sets
68kg x 6
68 x 6
68 x 6 with a drop set 8 reps at 54 and 6 at 47

Hack squat
Warm up sets
100kg x 3
x 3
x3
x AMAP breathing set. 10 reps in total. Just not feeling it.

Leg press drop set.
80kg x8
60kg x 8
40 x 8
20 x8

Leg extensions
20kg x 10
20kg x AMRAP i got 12 reps

RDL DBs

32kg DBs x 8
34kg x 8
36kg x 8

Calves i went off piece today as i felt like mine were going backwards with the programme to be honest. So just did seated raises.

I can’t seem to lift much weight on this gyms seated raise. I was previously doing 60kg for sets of 20 at previous gym but this one i really struggle for some reason.

20kg x 10
30kg x 10
30 x 10
30 x10
20 x 10

Session done thankfully, need to focus up on diet and training the rest of the week.

1 Like

Tuesday Chest/ Shoulder Session.

I’m not having a great week this week with personal stuff and i went to the gym in the evening as well (which i hate). But session done.

Machine Press
WU Sets
42.5kg each side x 8
42.5 x 8
52 x 8

Last set wasn’t so smooth. Was supposed to do 45 on the middle set but forgot to increase the weight.

Bench Press - Explosive Reps
90kg x 5 sets of 5
Last set was a little slow but not grindy. I’m a bit gutted that this is exactly how it felt last week so no improvement.

Incline Bench
60kg x 8
x8
x8

DB Twist Press
22kg DB x 10
24 x 10
24 x 10

Cable lat raises
3 sets of 12 reps

Facepulls
x 30 reps
x 30 reps
x 20 (short rest) then 10 more

Finally Press - Explosive
55kg each side x 5
x5
x5
x4

Can’t wait for a rest day after a really busy weekend and week already with work.

1 Like

First thing this morning i’m weighing in at 103.1kg, happy with the weight gain overall. I’m still pushing for 105 before i think about cutting down a little.

So Push session.
1 arm ROW
WU
40kg x 8
x8
x7
x6

Machine Row - Explosive reps
42kg each side x 10
x10
x10
x8

Pullover (still hate these)
28kg x 12
28 x 12
30 x 10

Stretchers (lat close exercise)
x 10
x 10
x 10
x 10

Hyper extensions - Slowly getting better at these
x 12
x 12
x 12

Leg raises
x 10
x10
x8
x8

Standing Calf raises
35 x 12
55 x 12
65 x 12
75 x 8

1 Like

Last session of the week. I’m to Arnolds classic tomorrow so well excited for that!

Chest/ Shoulders and arms. My chest didn’t feel like it had recovered from my Tuesdays session which was annoying. Don’t know if i pushed too hard or are just a bit run down this week.

Chest Press machine 4 x 12
WU Sets
42.5kg each side x 12
x 12
x 11
x9

Fly and Reverse fly SS
Fly 61kg x 10
x 10
x 10
x 10

Reverse Fly
40kg x 20
x 20
x 20
x 20

Hex press SS with face pulls
20kg DBs x 10
x 10
x10
x10

Face pulls
x 10
x10
x10
x10

Lat raises 6 ways (these are a killer, just makes my shoulders want to drop off)
4kg DB (yes 4kg that is all i can do to hit all the reps)
x 10
x10
x10

Arms

Vbar pushdown SS with BB curls
Pushdowns
x 15
x 15
x 15

BB curls
20kg x 8 (6 partials)
20kg x 8 (6 partials)
20kg x 8 (6 partials)

Kickbacks palms up SS with hammer curls
x 8
x8
x8

Hammer curls
12kg DBs x 8 (and 8 partials)
x8 (and 8 partials)
x8 (and 8 partials)

Laying Skull crushers & Preacher curls

Skull Crushers
12kg DBs x 10
14kg x 10
x10

Preacher curls
12kg x 10
x10
x10

Happy another week done. Need to look at what weeks 7-8 bring!!!

1 Like

Week 7 first session - Legs!!!
Ham curls - Seating machine was taken this morning so switched to the single leg kneeling one.
WU Sets
40kg x 10
x10
x10
x10

Hack squat power - Explosive reps
Ramp up sets
85kg x 4
90 x 4
95 x 4
100 x 4

Hack squat - Constant tension reps - Probably a bit light but wanted a good mind muscle connection rather than just shifting the weight.
40kg x 8
x8
x8
x8

Split squat - haven’t done these in a while - form was a bit off
16kg DB x 12
x 10
x8

RDL
32kg DB x 8
34 x 8
36 x 8

Calves - seated
30kg x 10
x 10
x 10
x 10

1 Like

Tuesday evening Chest and Shoulders.

My chest still hadn’t recovered from Friday, i might be pushing too hard in some of these but I’ll keep plodding on and try eating more lol

Machine Chest press
WU sets
50kg each side x 6
x6
x6
x6

Explosive bench
90 x 5
x5
x5
x5
x5

Incline DB - Constant tension
22 x 8
24 x 8
28 x 8 drop set, 18 x 7, 10 x 6

Dips t failure
x 10
x9

Rear delt fly
47 x 15
x15
x15
x13

Lat raises
4kg DBs x 25
x25
x25

Machine press
55kg each side x 5
x5
x5
x5

Another session done, chest in bits but feeling good. Off to eat porridge with protein and raisons before watching the great British bake-off, love that show!

1 Like

Wednesday was a lovely rest day and back to it on Thursday Back day.

1 arm Row
WU sets

40kg x 8
x8
x8
x8 Last set my form wasn’t 100% so will repeat this weight next week.

Row - Explosive
50kg x 6
63kg x 6
70 x 6
77 x 6

Pullover - Constant Tension
28kg x 12
28 x 12
30 x 12

Shrug - 4 second hold at top
26kg DB x 10
x 10
x10

Hyperextensions
x 12
x 12
x12 These still kinda hurt a little.

Leg raises
x 10
x10
x 10
x10

and i added calves in today rather than tomorrow due to time.
Standing calf raises
45 x 8
55 x8
65 x8
75 x8
85 x 8

1 Like

Friday Chest, shoulders and arms session!

Machine Press
WU
42.5kg Each side x 12
42.5 x 12
40 x 9
40 x 10

Fly SS with reverse fly
Fly
61kg x 10
x10
x10
x10

Reverse fly
40kg x 20
x20
x20
x20

Hex press and face pulls missed today - I ran out of time due to an early work start

Lat raises 6 way
4kg DB x 10
x 10
x10

Arms
Rope Push downs
x 12
x12
x 12

SS with seated DB curl
12kg DB x 8
x 8
x8

Cable extensions
x 10 (5 partials)
x 10 (5 partials)
x 10 (5 partials)

SS with BB curl
25kg x 8
x8
x8

Close push ups
x 10
x 8
x9

SS with Reverse curl
15kg x 15
x15
x12

Another week done and feeling good but a little beat up and little fatter than i’d like!

1 Like

Monday afternoon leg session!!!

Ham curls - single leg at a time kneeing mahcine
WU
40kg x 10
x 10
x 10
x 10

Hack squats
WUs
80 x 4
90 x 4
100 x 4
110 x 4

Hack squat - Constant tension
45kg x 8
x8
x8
x8

Split squats - I struggled with these form wise today.
16kg x 10
x 10
x10

RDL
32kg DB x 8
34 x 8
36 x 8

Calf raises seated
35kg x 10
x10
x10
x10

1 Like

Tuesday Chest and shoulders session.

Machine press
WU sets
50kg each side x 6
x6
x6
x6

Explosive BB bench press
92.5 kg x 5
x5
x5
x5
x5

Incline DB press
26kg DB x 8
28 x 8
30kg x 8 with a drop set (18kg x 5 & 10kg x 8)

Dips 2 sets of AMRAP
x 9
x 7

Reer delt flyes
47kg x 15
x15
x 13
x 12

Lat raises 4kg DBs x 25
x 25
x 17

Press
55kg each side
x5
x5
x5
x5

1 Like

Overall i’m feeling bigger but fatter. I hit my required weight of 105kg which i wanted to aim for but i hit it 4 weeks early and the evidence is on my stomach.

Top abs gone completely now and struggling to get into my jeans but also looking hench with a t-shirt on.

So having a wobble on whether to carry on with the programme and back off on the food or cut to a cutting phase for 4 weeks and then maintain over x-mas or just carry on as is and get bigger i the next 4 weeks, then maintain over x-mas then cut in the new year.

@TrainForPain @throwawayfitness

What do you think? I don’t like being this big/fat topless (not that i’m actually fat just fatter than i’d like) but at the same time loving the extra upper body mass on my arms etc. as my x-large t-shirts fit really nicely now.

HELP!!!