T Nation

All for the Pump

Monday 20th

Principles
A warm up activation/pump exercise,
then a power one,
than a proper pump one

Chest/ Shoulders/ Triceps/ Calves

DB Incline press (1.3m rest)
WU sets
34kg DBs x 10
x 7
x 6

Seemed really weak on these for some reason.

Smith Bench (as real bench was taken) - Power (2 minutes)
60kg x 6
80kg x 6
100kg x 5
120 x 1 (that was really pathetic compared to normal)
then drop set to 60kg x 8

Fly and rear delts SS (1.15 rest)
Flys
61kg x 15
x 15
x 15
x 15

Rear delt
33kg x 20
x 20
x 20
x 20

Lat raises SS with tricep OH cable extensions (1.15 rest)

Lat raises
8kg DBs x 12
x 12
x 12

Triceps
3 (whatever that is on the cable machine) x 12
3 x 12
4 x 8 (then lowered to 3 to finish the 12 reps)

Hammer strength Machine OH press
35kg each side x 10
40 x 8
45 x 6
50 x 5

Loved my chest and shoulders meadows work!!!

2 Likes

Tuesday evening 21st December

Back workout.

Starting with pull ups, lets see how bad i am at them now!

WU
Chins pronated grip (1.3m rest)
x 4
x 4
pull up x 3
Chin x 3

Rather pathetic overall really!

1 arm DB row - Power (2m rest)
36kg DB x 8
x 8
x 8
x 6

Shrug SS with face pull (1.15 rest)

DB shrug (4 second hold at top) - really focus on 100% form
18kg DBs x 12
x 12
x 12

Face pull
40 (assume this is lbs) x 12
x 12
x 12

Hyper extension
x 10
x 10
x 10

Leg raises (1.15 rest)
x 10
x 10
x 8
x 10

Bicep curls (4 second lower) (1m rest)
10kg DBs x 12
x 12
x 10

3 Likes

Well I missed my legs session yesterday with the kids off and mrs at work. I haven’t been setting my alarm as I’m so tired still after covid and needing the sleep.

Not sure if I’ll get my upper workout at home done today either with all the prep and mrs at work again.

Will see how I feel but home leg sessions just arnt that fun for me.

May rest up until next week.

No training or drinking or eating or having any fun for me, been ill. Not sure if it’s covid after effects or what but I’ve basically been sleeping all day every day.

Didn’t even get a Christmas dinner. Today was the first day I’ve felt half normal so will try and get a upper workout in tomorrow and a lower in New Year’s Eve.

Can’t believe I’ve been ill for this long, haven’t missed this many workouts ever.

Last workout of 2021 done. Was planning on doing legs today but the gym only opened 8-1 and the mrs was working so had child care issues. This last three weeks of being ill and the mrs working more has been admin central.

So my upper body workout.

Bench and 1 arm row ss (2m rest)

60kg x 12
70 x 10
80 x 10
90 x 8
100 x 4
100 x 3
100 x 3

1 arm row very easy smooth reps
26kg DB
X 12
X 12
X 12
X 12
X 10
X 10

Lat pull down abs chest press machine

Lat pull
42kg x 12
49 x 12
56 x 10
63 x 8

Chest press
20kg each side x 12
30 x 12
35 x 10
40 x 8

Pec dec
61kg x 10 slow reps
61 x 20 fast pump reps

Reverse fly
33 x 15
X 15

Lat tosses
6kg DBs x 12
X 12
8kg x 10

Bicep slow curls
10kg DBs x 10
X 10
X 10

Still don’t feel 100% after covid but can’t wait to get back to work and back in a routine again.

Happy new year all.

1 Like

Monday bank holiday didn’t train due to child care issues but finally all is back to normal on 4th jan.

As i missed a session this week I’ll do upper/ lower/ upper then back to Chest/ shoulders, Back, Legs, Upper again afterwards.

Bench 60kg x 8
70 x 12
80 x 6
90 x 4
100x 4
100x 4
100 x 4

Lat pull down
42kg x 12
56kg x 12
x 10
x 8

Chest press
30kg Each side x 12
35kg x 10
x 10
x 8

Cable row
49kg x 12
56 x 10
x 10
x 10

Rear delt fly
33kg x 20
x 18

Lat raises
8kg DBs x 10
x 10
x10

bicep curls
10kg DBs x 10
x 10
x 10

1 Like

Legs!!! havent hit legs in a while so really looking forward to this session!

Starting Ham curls! _ nice and slow pump sets - (1 minute rest)
WU sets
40kg x 10
47 x 8
54 x 8

Hack Squats - (2m rest)
WU sets
70kg x 10
80kg x 10
90kg x 8
100kg x 6
40kg x 12

Leg press (1.15m rest)
0 x 20
40 x 15
80 x 12
120 x 8

RDL (1.15m rest)
24kg DBs x 8
32kg DB x 8
x 8
x8

Leg extensions (1m rest)
15kg each side x 10
x 10
x 10

Seated Calf raises (1m) - Calves kept cramping so just did super slow reps today and massive focus on form
10kg x 15
x 15
x 15

1 Like

7th Jan Upper body session

Hopefully this isn’t too much volume for me to recover before Monday’s chest/ shoulder session.

I did sets of chins throughout my workout. Did 7 sets of 3 reps.(21 in total)

Bench
WU sets
100kg x 4
x 4
x 4
x 4

Machine Shoulder press
35kg each side x 12
40 x 10
45 x 8
50 x 6

Face pull

4 x 20
5 x 20
6 x 15
7 x 11

Dips
x 12
x 10
x 8

Hammer curl
12kg DBs x 12
14 x 8
10 x 10

OH tricep extension Rope
3 x 12
3 x 12
3 x 12

Rope curl
4 x 20
5 x 15
6 x 10

1 Like

Monday Chest and Shoulders Session. - Meadows inspired Programming again as i kinda loved it!

Bench (2m rest)
WU sets
100kg x 4
x 4
x 4
x 5

DB Incline Press (1.15 rest)
28kg DBs x 8
x 8
x 8
x 9

Fly SS rear delts fly (1.15 rest)
61kg x 15
61 x 15

Rear delt fly
33kg x 20
x 20

Lat riases
8kg DBs x 12
x 12
x 10

Machine shoulder press (1.15 rest)
40kg Each side x 5
45kg x 5
50kg x 5
55kg x 5

Cable tricep OH extension
3 x 12
x 12
x 10

1 Like

Tuesday evening back workout

1 arm row (2m rest)
Wu sets
36kg x 8
X 8
X 7

Hammer lat pull machine (1.15 rest) 2 second hold at bottom of movement
35kg each side x 10
37 x 10
40 x 10
42 x 8

Shrugs (1.15 rest) 4 second hold at top
18kg DBs x 12
20 x 12
22 x 10

Facepull (1m rest)
4 (on rope pulley machine) x 20
5 x 20
6 x 15

Hyper extension (1m rest)
X 10
X 8
X 8

Leg raises (1m rest) as with bicep curls
X 10
X 10
X 9

Bicep curls - slow reps with a 2 second hold at top
10kg DBs x 12
10 X 10
8kg DBs x 15

1 Like

Weighed in this morning at 104.3kg. Wait outline of abs back in the right lighting but I’m still a long way off a good set of abs.

Problem is that carrying this extra weight I think I actually look better in a T-shirt. So not sure if I want to diet down yet or maybe just stick in maintenance until March and then see where I’m at.

1 Like

Leg workout this morning. Felt a bit rubbish after my booster yesterday and so glad i was training legs as my arms super aching today after the jab.

Anyhow
Ham curls (1m rest)
WU sets
40kg x 10
47kg x 10
54kg x 10

Hack Squat (2m rest)
WU sets
70kg x 10
80kg x 10
90kg x 8
100kg x 7
40kg x 15 (widow maker constant tension set)

Leg press (constant tension reps) (1.15m rest)
0 x 20
40kg x 15
80kg x 12
120kg x 10

DB RDL (1.15m rest)
24kg DBs x 8
34kg DBs x 6
x6
x8

Leg extensions (1m rest)
20kg Each side x 15
25 x 12
30 x 10

Seated Calf raises - I seemed to cramp near the end of every set today, think I’m massively dehydrated (that’s how i feel) which always gets my calves
10kg x 15
20kg x 12
30kg x 8 (had more but couldn’t stop cramping)
40kg x 5 (again had massive cramp and had to stop and stretch)

Hoping my arm feels better for tomrrow.

1 Like

Final session of the week my bastardised Meadows Upper one. Overall this blocks focus is on improving my bench and my chins. I want to get to 3-4 sets of 10 with 100kg and i want to do 3 sets of 10 chins.

I did chins throughout this workout in sets of 3, i did a total of 7 sets so 21 reps)

Bench (2m rest)
WU Sets
100kg x 4
x 4
x 5
x 5

Facepulls (1.15m rest SS with Lat raises)
5 pully rope x 12
6 x 12
6 x 12
6 x 12

lat riases
8kg DB x 10
10kg x 8
8kg x 8
6kg x 12

Dips (1.15m rest SS with leg raises)
x 12
x 10
x 8

Leg raises
x 10
x 10
x 10
x 8

OH Tricep cable extensions (1.15m rest SS with bicep work)
3 x 12
x 10
x 8

Cable rope curls (pump)
5 x 15
x 15
x 15

2 Likes

How are you feeling??

Something I’ve been thinking could be fun, it’s to do 3 days of Meadows bodybuilding stuff (legs, chest & shoulders, back), then, instead of your pump days, do an upper and lower athlete workout from his NFL videos. That might help scratch some of both itches you’re looking at, and the pump days are so incredibly boring anyway. You’d have to keep volume under control on base days, but let misery be your guide and all that.

1 Like

I’m feeling much better thank you. Energy still not 100% but I’m probably rolling around 90% now. Just can’t believe how tired and drained i was.

That sounds good, I’ve been trying to figure out weekly volume with my modified meadows split. I was having triceps and lats still aching for Friday. I’ve think i’ve got a better idea now about taking sets to failure and then overall weekly volume. I’m definitely enjoying hitting bench and chins/ (hammer lat which i may change to chins) twice a week but also enjoying not doing an upper/ lower.

I’m still thinking about re-running reactive Pump Training as i gained muscle, enjoyed it and generally it made life easy. The only thing i didn’t enjoy so much was the rep ranges of the lifts changing a lot so i found it hard to gauge progress…but maybe that’s what helped drive the growth i saw.

How’s your training going?

1 Like

Keep in mind he’s a go to failure AND prevent injury guy, so I think the changing rep ranges helps you do that by not being able to gauge progress - you’re less likely to hurt yourself trying to beat last week.

Give it a go again! That one and Gamma Bomb are the two most repeatable, to me. I’ve struggled to get through a lot of his others; it’s just too much work sometimes.

I’m good. I’ve been listing 3 times a week lately and doing a lot of home renovation, which I’ve enjoyed as it’s a lot of labor and I don’t know what I’m doing so I’m learning. I think I’m feeling CT’s stuff lately; I don’t know why, but it’s just the type of stuff I’ve felt like doing (jumps, ramp up to something, etc).

2 Likes

I’ll Google gamma bomb as I’ve not looked at that one. Home renovation stuff is rewarding in a strange kind of way as it’s your own home.

Hope it goes ok, just don’t play with any electrics!

1 Like

I’m getting way brave on that stuff…