Strength is not found, it is gained, it is built....

[nic902]

One of the rough things about a fresh routine is finding the right "working" weight. Especially for a movement that I haven't done often or ever really. I've never done any decline work for chest until the last few weeks and I have to say, I LOVE IT!

Chest & Delts (heavy day)

Decline DB Press:
3 warm up sets/15 reps
1sec Pause on chest/No lock out sets
40lb x 8
45lb x 8
50lb x 8

Incline BB Press: (explosive)
3/4 rep, constant tension
2 feeder sets
95lb x 8
115lb x 8
115lb x 7

Hammer Strength Press:
Slow decent, 90* flex/pause sets
45lbs x 8
55lbs x 8
55lbs x 8

Stretch Push Ups:
1 set to failure
10 rep partials

DB Lateral Raise:
4 sets: 20lbs x 15
*SS*
Over & Backs:
4 sets: 45lbs x 15

Bent Over DB Swings:
6" ROM
25lbs x 30
20lbs x 30
20lbs x 30

[tekcrna]

Good luck on the Mountain Dog training program. I use a lot of the free info on the website to plan my meals. Your training looks a lot like what Jason has me doing.

[nic902]

JM's site has a ton of info, I've learned so much. Today is the first day of my new dieting approach, I'm excited to see how my body responds.

Good luck on the Mountain Dog training program. I use a lot of the free info on the website to plan my meals. Your training looks a lot like what Jason has me doing.

[broadys]

New diet and training - oh how invigorating. They do say variety is the spice of life. I think targeted carb intake is the best approach. My coach has me on Post WO carbs only (coz I tend to be a tad sensitive) which is unusual for me since I am usually a low carber.

Cant wait to see how you respond to it, I am thinking great things are ahead for you.

[nic902]

I have pretty much tried every diet approach out there and one thing I hate is any plan that eliminates a food group or macro all together. The second someone says "low fat or low carb" I immediately get annoyed lol

In the past, I've had success with carb cycling and eating the bulk of my carbs around my training, so in that sense this aspect of the diet won't be too different..Less carbs on my rest days and carbs peri/workout. I've never included significant fats in my diet, I definitely always kept those on the lower end, so the increase there will be a big change for me.

I'm up roughly 10-12lbs from my stage weight, but I'm not thrilled with the composition of the extra weight..I think i the coming weeks, with the changes in my diet, I'll be able to have a nice shift in how I'm carrying the weight.

New diet and training - oh how invigorating. They do say variety is the spice of life. I think targeted carb intake is the best approach. My coach has me on Post WO carbs only (coz I tend to be a tad sensitive) which is unusual for me since I am usually a low carber.

Cant wait to see how you respond to it, I am thinking great things are ahead for you.

[Sunnyday]

I have pretty much tried every diet approach out there and one thing I hate is any plan that eliminates a food group or macro all together. The second someone says "low fat or low carb" I immediately get annoyed lol

In the past, I've had success with carb cycling and eating the bulk of my carbs around my training, so in that sense this aspect of the diet won't be too different..Less carbs on my rest days and carbs peri/workout. I've never included significant fats in my diet, I definitely always kept those on the lower end, so the increase there will be a big change for me.

I'm up roughly 10-12lbs from my stage weight, but I'm not thrilled with the composition of the extra weight..I think i the coming weeks, with the changes in my diet, I'll be able to have a nice shift in how I'm carrying the weight.

Agreed...eliminating an entire food group is what I have always hated about diets. I always wondered in the back of my mind there has just GOT to be a way to incorporate this or that (within reason). Enter the mountaindog diet, right?!!

I think you will find the KINDS of fats that Meadows incorporates are going to make you leaner and feel healthier.

[nic902]

Exactly! At the end of the day, this isn't a "diet" but a LIFESTYLE so unless you're within a target date of a show, I think there shouldn't be any elimination of foods...Balance and moderation. Which is ALWAYS something I've struggled with but I feel like MD may be exactly what I need for my goals.

You are right about the KINDS of fats being key here. I need to put on mass again this off season, I need to be fuller/thicker and more dense but I don't want to be soft and sloppy. From what I've read as well as seeing people who he's worked with or who have adopted the same methods, they are not only in great condition but able to eat more as well. And I'm all about eating as much as I can LOL!

Agreed...eliminating an entire food group is what I have always hated about diets. I always wondered in the back of my mind there has just GOT to be a way to incorporate this or that (within reason). Enter the mountaindog diet, right?!!

I think you will find the KINDS of fats that Meadows incorporates are going to make you leaner and feel healthier.

[nic902]

Back (heavy day)

DB Rows: (2 arm/neutral grip)
3/4 reps/keeping tension in lats
3 warm up sets
50lbs x 10
50lbs x 10
60lbs x 10

1 Arm BB Rows: (small plates/larger ROM)
2 feeder sets
45lb x 8
45lb x 8
50lb x 8
55lb x 8

DB Pullover:
40lbs x 3 sets of 12

DB Shrugs: (3sec pause at top)
50lbs x 3 sets of 12
65lbs x 10

Back Extensions:
3 sets: 25lb(plate) x 15

[PFEPerformance]

Back (heavy day)

DB Rows: (2 arm/neutral grip)
3/4 reps/keeping tension in lats
3 warm up sets
50lbs x 10
50lbs x 10
60lbs x 10

1 Arm BB Rows: (small plates/larger ROM)
2 feeder sets
45lb x 8
45lb x 8
50lb x 8
55lb x 8

DB Pullover:
40lbs x 3 sets of 12

DB Shrugs: (3sec pause at top)
50lbs x 3 sets of 12
65lbs x 10

Back Extensions:
3 sets: 25lb(plate) x 15

VERY NICE BACK DAY RIGHT THERE!!!! Lovin your setup girl!!

[nic902]

VERY NICE BACK DAY RIGHT THERE!!!! Lovin your setup girl!!

I am loving using techniques and movements that I've never really done before..but I am not gonna bullshit ya, I am missing heavy pullin..hopefully they'll pop up later in my program.

[nic902]

boom.jpg

[bananas]

Damn amazing transformation. You are a bit hard on yourself. You dont look bad in your before pics but you definitely got it done.

I feel like crap now compared to you haha.

[ShawnCarla]

Do you work with your coach in the off season? I used to, but last year as well as this one, I am doing my own off season and it really is so much fun! Yes, I make mistakes along the way but it's all trial and error to see how my body responds and I learn so much along the way.

It's interesting that you mention carb backloading...I read a lot of info about it while I was prepping and it was something I was interested in trying. The way I am going to be doing my diet is somewhat similar..all of my carbs will be intra/post workout which for most days will be in the evenings as opposed to spread out through the day. I've never done this before, so I'm excited to see how my body responds. Do you only use this approach in the off season or have you tried it during prep?

Yes and no... I usually work with Mike right as I go into off season and as I'm coming off into prep mode. I find it helps to taper in and out of prep season with him.

CBL worked well for me because the worst time for me with craving is afternoons/evenings. That's when, if I'm gonna go off my diet, it happens. So being able to have a sugary treat in the afternoon after lifting is perfect... and it goes FOR my physique, not against my progress.

[nic902]

Damn amazing transformation. You are a bit hard on yourself. You dont look bad in your before pics but you definitely got it done.

I feel like crap now compared to you haha.

Thanks! I've definitely come a long way. Everyone has their own perspective and you arent the first to say that I'm hard on myself, but for me, it comes down to loving and respecting myself to want better, to not settle. My transformation was just as much mental as it was physical..

Yes and no... I usually work with Mike right as I go into off season and as I'm coming off into prep mode. I find it helps to taper in and out of prep season with him.

CBL worked well for me because the worst time for me with craving is afternoons/evenings. That's when, if I'm gonna go off my diet, it happens. So being able to have a sugary treat in the afternoon after lifting is perfect... and it goes FOR my physique, not against my progress.

I think that's a mistake so many make is NOT having a plan coming off prep, that's when you're left with the "oh shit, what now?" feeling.

That is the appeal for me of the CBL or carb timing approach. It allows the flexibility in your diet so you're not in an obsessing about what you can and cannot have, you can have what you're craving AND have it work for you..It's about utilizing food in the best way for your body...and I for one and LOVING my post workout meal lol

[nic902]

Since my legs are a weakness, I have 2 leg days each week...One heavy and one more of just a lighter/pump type training day.

Legs (light/pump)

Lying Leg Curls: (full ROM)
3 warm up sets
110lbs x 10
110lbs x 10
110lbs x 10
120lbs x 10
120lbs x 10
120lbs x 10

Adductor Machine:
140lbs x 10
150lbs x 10
160lbs x 10
160lbs x 10


Squats: (explosive)
2 Feeder Sets
95lbs x 6
105lbs x 6
115lbs x 6
125lbs x 6
130lbs x 6
135lbs x 6
140lbs x 6
145bs x 6

Leg Extension: (Full ROM)
80lbs for 4 sets of 20

Seated Calves:
110lbs for 4 sets of 25