6'2, 241

[berryswole22]

Your legs are really coming along.

Thanks stack3d

[berryswole22]

Hey Berry, do you ever train to failure when doing mountain dog, or does that depend on what stage you're at in periodizing your training? If you do push to failure, is it just the last set of an exercise, or every set, or just the last exercise?

I do train to failure. Probably 50% of the sets. I guess it's usually the last set of most exercises especially drop sets. Sometimes it's every set of particular exercises.

[berryswole22]

Wednesday
Legs

Trained with ifpa pro Matt Moulton today

Seated ham curls banded- 4 x 10 + 1 drop set of 8,8,8+25 partials
Squats w/ 3 sec. Neg.-
315x 8
405 x 8
455 x 3 shit got real heavy all of a sudden. Felt wierd hip pain so stopped
And went back to 405 and hit 5
Reverse band hack squat- sets of six with deep reps and a complete stop at bottom
Went up to 7 plates + 25 a side for a drop set of 6,6,6
Leg ext- 2 sets
10+10+10 of full reps with a squeeze at top, 10 fast reps, 10 partials
Isometric lying ham holds- 2 x 40 sec

[berryswole22]

Trained arms on Thursday

Trained chest and light tris on Saturday with ifpa pro Matt Moulton

Banded hammer strength press-
3 plates x 8
3 plates x 8,
3+25 x 8,
Drop set 3 +25 x 8, 2 plates x 8, 1 plates x 8

Reverse band bench press- 4 x 6
Started at 315 a d went up to 385

Pec dec- 4 x 10

Squeeze press- 3 x 10 w/ 80

Tri kickback palm up
+ lying ext. using chains for weight
25 x 12 + 20 reps on the ext. 4 rounds

Rope pressdowns + dip machine
3 rounds

[berryswole22]

Sunday
Back

Lat pulldown - 4 work sets

Seated cable row- 4 sets w/ a slow negative

Smith deadstop row 3 x 6 then a drop set if 6+10 reps

DB pullovers -4 x 10

Calves

[berryswole22]

Monday
Delts

Over and back press- 4 x 10
145 x 10 4 sets

Cable rear Delts -4 x 20 reps w/ a 2 sec. squeeze

Cage press- 4 x 6 w/ 165

6 ways- 2 x 10 w/ 10

Shrugs- sets of 15 with a 1 sec squeeze at too going up a plate each set to 405. Then a drop as follows:
405 x 10,
315 x 20,
225 x 30
135 x 40 barely moving the bar

[martin_h]

Somebody hasn't been doing their widowmakers :P

[berryswole22]

Somebody hasn't been doing their widowmakers :P

Not doing DC

[berryswole22]

Wednesday
Legs

Trained with ifpa pro Matt Moulton and his fiancé ifpa figure pro Christina metropoulis

Banded lying ham curl-
4 x 10, then 1 drop set of 6,6,6+ 25 partials

Inner thigh machine- 4 x 15-20

Reverse banded Squats- 4 x 6
455 x 6, 485 x 6, 515 x 6, 565 x 3

Banded leg press
370 x 40
460 x 30
500 x 20 + 20 lunges steps

Sldl- 4 x 12 w/ 80-90

[berryswole22]

Update:
Training and nutrition under John meadows:

[firedawg0108]

looking really good man! whats your current stats? (weight, bodyfat %)

[berryswole22]

Thanks fire. 232 yesterday at 6.7%. 12 weeks out yesterday

[Skinnyrunt]

Hey Berry, have you been training 6-7 days a week like John gets some of his other clients doing? And am I right in guessing that you quit with the Carb Back Loading strategy? Bulk of carbs in Peri-Workout shake?
Looking good pal.

[berryswole22]

Yes , I'm on 6 days a week of training at 11 weeks out today. Feeling great. Yes, the majority of my carbs come in the meal before, during and after training.

Protein, fats and veggies at most other meals.

I will say that John has me doing more carbs then I usually do while getting leaner which is great. I absolutely love it. Training is great. Balls to the wall challenging. If anyone is considering working with him I highly recommend it.

[berryswole22]

Update: 6 weeks out.