Hi all,
This is my 1st log on the T-Nation forum, i think i started one a while ago but never committed to it!
I trained previously with Antoine V and his program was great which got me onto JM training and Biotest supplements.
Im looking to put some lean muscle on for a few weeks before beginning my assault with either JM or Shelby Starnes which has been a goal of mine since Jan 01.
I will be using the reactive pump training methods and utilising all the information i can from the mountain dog express website which ive been a member on for a while now!.
Supplements
MAG-10
Cyclic Dextrin
BCAA
Whey protein isolate
I will update skin fold each morning after waking and weight measurements weekly.
Lets get this started!
Training Day diet will be similar to reactive pump training with some minor tweaks as per below
http://tnation.T-Nation.com/personal-coaching-training-programs/john-meadows/diet-3400.jsp
MEAL 2
INGREDIENTS
50g whey isolate
2 cups almond milk
2 tablespoon nat. peanut butter
PRE
INGREDIENTS
25g Whey Protein Isolate
1 cup dry oats
1 tablespoon nat. peanut butter
PRE WORKOUT MIX (NO+EAA+BETA)
Intra
INGREDIENTS
25g Casein
50g Cyclic Dextrin
8g EAA
Post
6oz grass fed beef (lean cut)
2 cups white rice
Pre Bed
INGREDIENTS
1 cups non fat cottage cheese
25g Whey Protein Isolate
1 cup berries
1 sachet of splenda
Monday morning 6:45am
Fasted skin fold measurements showing bodyfat of roughly 10-12% although im not sure how accurate it is.
I will be relying on 1 specific skinfold measurement of my lower abdominals which reads 10
Weight 79.8kgs
Photos attached
Monday morning 6:45am
Fasted skin fold measurements showing bodyfat of roughly 10-12% although im not sure how accurate it is.
I will be relying on 1 specific skinfold measurement of my lower abdominals which reads 10
Weight 79.8kgs
Photos attached
Monday morning 6:45am
Fasted skin fold measurements showing bodyfat of roughly 10-12% although im not sure how accurate it is.
I will be relying on 1 specific skinfold measurement of my lower abdominals which reads 10
Weight 79.8kgs
Photos attached
Day 01
Leg workout
lying leg curl: 4 sets of 45kgs @ 8 smooth reps
Banded squats (no chains available) : 4 sets of 6 explosive reps @ 100kgs (2x20kg plates a side)
Leg press escalating: 1 set of 16 with the following breakdown 4x120kgs, 4x160kgs, 4x200kgs, 4x240kgs
leg extension: 10x 45kgs with 1second squeeze, 15x 45kgs with 1 second squeeze, 20x45kgs with 15partials from the bottom
Dumbbell stiff leg deadlift: 2x15 @ 12.5 kgs
Seated calf super with dorsiflexion: 2x10/10/10 (with 10second hold at top) @ 60kgs
All in all a great workout quite sore, cant wait to try again next week as the banded squats were super intense but i think I can increase the resistance a lot more than this week!
Skin fold measurement this morning: 12
Chest/ Shoulders day 01
Slight decline dumbbell press: 4x8 reps ; 20kgs, 25kgs, 27kgs, 30kgs
Banded bench press: 5x5 reps @ 75kgs
Barbell incline: 3x6 reps @ 70kgs
Bar push ups: 2x fail
Side lateral: 3x12 @ 7kgs
Cage press: 5x5 reps @ 15kgs
Rear delt destroyer: 12.5kgs x 60reps
Really good workout really felt it, im still sore as i type this!! Banded bench was incredible I cant wait to give that another go next week!
Day 03
Day off
Skinfold measurement 11
Feeling a tad sore still in my legs which hasn’t happened in a while which is excellent!
Day 04
Woke up this morning feeling a little tired but enthusiastic for this evenings work out!
Skin fold measurement is at 9, i am truly enthusiastic and associated to giving my all to this process and cant wait to upload a photo/ weight measurement this weekend for you all to see my progress in the first week 
Back workout heavy
One arm barbell row 4x8 reps @ 15kgs (not including bar weight)
Smith machine row 4x6 explosive reps @ 50kgs (not including bar weight)
Dumbbell pull over 4x10 @ 16kgs
Dumbell shrug 3x12 with 3 second contraction @ 27kgs
Deadlift 4x10 explosive reps @80kgs (including bar weight)
Day 05
Excellent sleep this morning still feel the pump in my back.
Skin fold - 7
This evening is a chest/ shoulder pump heavy day which I am extremely excited for!
Machine press super set with over and back with band
4x12 reps at 50kgs
Pec minor dip super with over and back with band
4x10
Dumbbell bent over side lateral raise
4x15-20
Spider crawl super with over and back
4x 45 seconds
SUPER PAINFUL!
Day 06 Arm pump
Rope push down super set with dumbbell curl @ 3 second decent
4x12-15 @ 50kgs
4x12-15 @ 9kg dumbbells
Barbell curl super set with dip @ 3second decent
4x8 27.5kg barbell
4x8 dip
Decline tricep extension super set with hammer curl
4x15 @15kgs loaded on the bar
4x15 @ 9kg dumbbells
Start of week 2
Body caliper reading of 9.
Trained legs today
Leg curl - 4x8 @ 42kgs
Squat banded 4x6 explosive @ 80kgs
Leg press 4x16 increasing weight set with final weight @200kgs
Leg extension 30x10 reps, 40x15 reps, 40x20 reps /15 partials
Stiff dumbbell 2x15 @9kgs
Seated calf raise super with tib raise 2x30 @ 80kgs
Week 02
Day 02 Chest and shoulders heavy
Skin fold- 10
Decline Dumbbell sets 4x8 worked up to 27.5kg dumbbells
Barbell bench 5x6 speed work at 80kgs
Incline bech 3x6 at 80kgs
ladder push up 2xfail
Side laterals 4x12 @9kgs
Cage press 5x5 at 25kgs
Destroyer set 60x20.5kgs, 30x12.5kgs, 15x5kgs
Note I have begun talks with Shelby Starnes regarding nutrition and weight training will update soon with progress
Day 04
Skin fold 09
Arms heavy/ pump
Dumbbell curl with 3 second decent 4x12-15 at 9kgs
SuperSet
Rope press down 4x12-15 @ 25kgs
Dip Machine with 3 second decent 4x8
Superset
Barbell curt 4x8 @ 25kgs
Decline skull crushers 4x15 @20kgs
Superset
Hammer curls 4x15
