Building High-Performance Muscle™
Reactive Pump Training
 
Jedalger's Reactive Pump Training
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jedalger
Level 100

Join date: Aug 2009
Location: Virginia, USA
Posts: 78

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jedalger
Level 100

Join date: Aug 2009
Location: Virginia, USA
Posts: 78

The New Age of PLAZMA begins on Monday.

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jedalger
Level 100

Join date: Aug 2009
Location: Virginia, USA
Posts: 78

My first impression of PLAZMA and this program is WOW!

Coach JM has it broken out in AM & PM training. I am a morning lifter.
He also lists 3 diet protocol options and I am choosing the 3,600 calorie one. (photos will be uploaded when possible)

Woke up and took some Brain Candy CF and sipped on SPIKE while mixing today's MAG-10 and PLAZMA.


Today was a leg session and each set brought about a massive pump. The most painful portion was the brutal leg extension portion, that involved some stretching and bottom partials. O-M-G...when I was finished, I was wobbling on my way to the next set.

I never did have a good mind-muscle connection with legs, but the way this program is laid out, I was very pleased with this lower-body workout.

Current supplement stack that I'm using: PLAZMA, INDIGO, MAG-10 --- the Big 3. Also, Finibars, Alpha Male, Flameout, and Elite Mineral Pro.

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jedalger
Level 100

Join date: Aug 2009
Location: Virginia, USA
Posts: 78

Progress Tracker
Click Here to Add Stats and Photos

Date       
Weight       
Skinfold              
Chest       
Biceps       
Suprailiac       
Thigh       
Umbilicus       
Triceps       
Lower Back       
Total       
Tape              
Arm       
Chest       
Waist       
Thigh       


I just had my best leg workout EVER!

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tpr20
Level 10

Join date: Apr 2008
Location: Georgia, USA
Posts: 36

Glad your leg day was similar to mine! :D

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jedalger
Level 100

Join date: Aug 2009
Location: Virginia, USA
Posts: 78

Day 2:

Woke up and was expecting to still be drained from yesterday's leg session. However, I am very pleased to report that the recovery aspects of PLAZMA is not hype. Absolutely the real deal.

Today was Chest/Shoulders - Heavy Day. There were new concepts that Coach Meadows introduced that I had never tried before, but definitely enjoyed doing them. My "favorite" was the last exercise of the session --- the Rear Delt Destroyer.

Coach JM suggests to look at the delts in the mirror, before and after the set. You can really see them pop from the pump. The slight-incline presses were fantastic. I had been doing those as a part of Coach Thib's Layer System, so I already had an appreciation for them.

Question for Coach Meadows: Is there a good alternative exercise for the Cambered-Bar Ladder Pushup? Unfortunately, my gym's power rack is not equipped to allow that setup.

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jedalger
Level 100

Join date: Aug 2009
Location: Virginia, USA
Posts: 78

Day 3: Off

Today is a scheduled off day. After two brutal workouts, PLAZMA has me recovered and ready to go, but will listen to Coach.

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jedalger
Level 100

Join date: Aug 2009
Location: Virginia, USA
Posts: 78

Day 4: Heavy Back

Yet again, another tough, but great workout. PLAZMA delivers. Today Coach Meadows had me using the Smith Machine. For a long time, I had avoided that particular piece of equipment, but he explained why it is beneficial.

If anyone reading this is on the fence about whether or not to purchase the Reactive Pump Program --- DO IT! It's great.

My favorite exercise of this session was the dumbbell pullover, using constant tension. It's been almost an hour since I have left the gym, and I still feel the pump.

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jedalger
Level 100

Join date: Aug 2009
Location: Virginia, USA
Posts: 78

Day 5: Chest/Shoulder Pump

Same story, different day.

Thanks to Z-12, I had a great night's sleep and Brain Candy set the tone for today's workout. I'm not sure how much detail we are allowed to give away here; but I will at least mention the one exercise/movement that stands out to me, per session.

The Over-and-Back with band was my favorite. It was supersetted with three other movements, and at first I was questioning the mechanics of it. Then once I had a few sets done, I could really feel it in my shoulders.

I also felt the energy of INDIGO-3G more so today, for some reason. I even did an extra set or two of the scrape-the-rack press that JM recently showed in a video with Synergy.
Two hours later, the pump is still felt and I can already tell that my body is beginning to change for the better.

Supplement wise, I am still following the protocol that Coach Meadows laid out: INDIGO-3G, PLAZMA, MAG-10, and FINiBARs. I'm half-way through a bottle of Alpha Male, on the 5 on/2 off cycle. Flameout (4 caps) with evening meal. Brain Candy and SPIKE in the mornings, and Elite Pro & Z-12 (as needed) in the evenings.

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rhod
Level 100

Join date: Jul 2005
Location: Holland
Posts: 802

Just completed the same workout (logically), what did you think of the spider-walk? That one had me crying...

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jedalger
Level 100

Join date: Aug 2009
Location: Virginia, USA
Posts: 78

@rhod

What's up, bro! First off, nice avatar pic. haha. This is one of the reasons why I'm doing this program --- to look like Bane by Halloween. :)

OMG, yes! That a new experience for me as well. I got a couple of "looks" while doing it. I held out the band and gave the invitation for others to try it. They all declined. haha.

I just ordered some bands from EliteFTS and will be doing that exercise at home on "off days" to get better at it. It's awesome.

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jedalger
Level 100

Join date: Aug 2009
Location: Virginia, USA
Posts: 78

Brothers & sisters of T-Nation,

Today's log update was a bit delayed, as I had to ask my wife to prop my arms up on the office desk. :)

I just endured a brutal, yet awesome, arm session. Coach Meadows outlined some great exercises that really put PLAZMA to work. I have experience doing these exercises before, but never the superset layout that was given.

The one movement that stood out the most was the superset of rope pushdown/bicep curl --- with a 3 second negative on the curls. By the time the fourth set was done, my arms were already engorged with blood ---- and that was only the BEGINNING of the workout!!

This concludes my first week on the Reactive Pump program. I have another week of the same workout, before Coach JM delivers another one.

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jedalger
Level 100

Join date: Aug 2009
Location: Virginia, USA
Posts: 78

I can honestly say that this week's workouts are going much, much better.

Only thing new to report is that intensity is going up. As well as my recovery.

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jedalger
Level 100

Join date: Aug 2009
Location: Virginia, USA
Posts: 78

*** 2 week recap of Reactive Pump program 1.1 ***

Roughly an hour ago, I completed my last set of the first phase of the Reactive Pump program. Keyword being "pump", because that is the best way of describing it.

The 5 day split was laid out very intelligently: Legs, Chest/Shoulders (heavy), off, Back (heavy), Chest/Shoulders (pump), and Arms (pump).
There were a few new movements introduced that I needed to study a bit more. The first week, I found myself doing some additional activating/"warm up" sets, to get use to the mechanics and form.

The diet protocol was laid out well too. I did notice that no mention of wheat/dairy is found. Might be something to that! :)
I found myself adding an additional FINiBAR on a few days, due to the fact I was finding myself ravenous. Coach JM did say in a recent Spill, to always listen to your body.
I'm very pleased with the food suggestions presented, and will continue to see that through beyond the program. Personally, I could eat chicken every single day, and be happy.

Supplement-wise: some new ways of thinking were introduced. Such as the 15 minute wait time between INDIGO-3G and PLAZMA. Also eating nuts and FINibars along with MAG-10 consumption. I have been pulsing four times a day with MAG-10, and can REALLY feel a difference. Muscles are fuller and you just feel solid.

PLAZMA was definitely worth the wait. Each and every workout session was brutal and challenging. Yet, each day I was recovered and ready for more! That isn't suppose to happen, and I don't remember it being the case with ANACONDA. Although, ANACONDA was a great product in its own time, I feel that PLAZMA is the best solution for peri-workout. In the past, i would find myself taking 8 CURCUMIN caps the next day because I was sore. Not so with PLAZMA. I'm telling you it's great and worthy.

Along with INDIGO-3G, PLAZMA, and MAG-10, I was taking Alpha Male, Flameout, BRAIN CANDY, and ELITE MINERAL PRO.

Looking forward to a day off tomorrow -- rest + SuperBowl. (WOOO) Then beginning on Monday, seeing what Coach Meadows has in store.

To my fellow "Reactors" (name I've given to the participants of the Reactive Pump Program), I encourage you to keep up the good work. I learn from you as much I do from Coach JM.

For anyone on the fence about this program or PLAZMA in general, my advice is to get your hands on it. You won't regret it. It's worth it.

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rhod
Level 100

Join date: Jul 2005
Location: Holland
Posts: 802

Great recap jed, and I completely agree with all your assessments. I actually find it hard to only do 5 days since I have been doing 6-7 days per week before starting on this program. I just completely give in to JM and follow the plan to the dot.

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jedalger
Level 100

Join date: Aug 2009
Location: Virginia, USA
Posts: 78

Looks like I'm going to be out of sync for today. I am up too early for the new program update. Haha.

No, worries. I will either repeat the Leg routine, or have a "free session" and test my 1 rep max.

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jedalger
Level 100

Join date: Aug 2009
Location: Virginia, USA
Posts: 78

Beginning of Program 1.2 : Chest/Shoulders (Heavy)

While I missed yesterday's workout of the new program, the focus was legs, so I wasn't too far off sync.
Today's workout involved Chest/Shoulders (Heavy) and Coach JM is stepping it up, in this phase.

I began the day with a Brain Candy "nap". For those not familiar, here is the layout. Set two alarms, roughly 20 minutes a part. When the first alarm goes off, wake up, slam a Brain Candy Original, and lay back down. Then by the time the second alarm goes off, you are ready to LAUNCH out of bed.

I am still adhering to the 3,600 calorie portion of the diet, and will attempt to stay within the 2 FINibar daily limit.

Last week, I hooked myself up with some bands from Elite Fitness http://www.flexcart.com/...PD&pid=3928

Good thing I did, because today's standout exercise was the Reverse Band Bench Press. Actually, it was a tie today between two moves.
So with the RBBP, you strap bands at the top of a power rack to give assistance when you press up. Because of this, you can go a little heavier than normal. The key is to maintain constant control of the bar -- no bouncing.

The other movement that I enjoyed was the stretch push-up with chains. Essentially, grab some aerobic steps or push-up handles, whatever it takes to allow for a deeper range of motion. You lay one to two chains across your shoulders and do 3 sets to failure. It was intense, and the pump from that was AWESOME.






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jedalger
Level 100

Join date: Aug 2009
Location: Virginia, USA
Posts: 78

Yesterday was an OFF day. One that I actually took off. Usually I try to fit in a quick, Neural charge workout on off days.

So today was Back (Heavy) day...

This was an awesome workout, if I do say so myself! The movement that stood out to me the most was the Meadows Row.
For those not familiar, it's explained in this article :: http://www.T-Nation.com/...wing_variations

Since this was new to me, I performed a few activation sets to get use to it. Follow Coach Meadows hip-trick that he mentions in the article. I did one activation set without, and one with it. I could REALLY feel the stretch in my lats. All around great pump!

Another new exercise was introduced to me as well - the Stretch Pulldown. You use a standard pulldown station, but Meadows adds in some unique tweaks to perform the movement. Want to know what they are? Enroll in the program. :-)

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rhod
Level 100

Join date: Jul 2005
Location: Holland
Posts: 802

Just finished it as well, hah, we should train together!

Love everything about the program, great to see focus on quality of contraction, different rep styles etc.

Keep (reactive) pumping!

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John Meadows
Contributor

Join date: Oct 2010
Location:
Posts: 1602

Good work...glad you like the variations!!!!

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jedalger
Level 100

Join date: Aug 2009
Location: Virginia, USA
Posts: 78

Friday - Chest/Shoulders (Pump day)

In my opinion, if there was ever a workout to test the recovery power of PLAZMA, this would be it!!

Each and every movement was a favorite of mine today. The one that I am getting better at, is the Pec Minor Dip. At first, my buddies were teasing me saying, "You know for dips, you are suppose to go lower than that."
To which I replied: "Shut it."

It looks like you are performing a reverse shrug in mid-air, but you actually raise your body with your pecs. That and flexing at peak contraction brings an insane pump.

Another great one was the Dumbbell Hex Press, which gives the pump of a press and the constant tension of a flye. You are hitting the chest from different angles, and I could really feel it respond.

They say you save the best for last. Well, in Coach's case, he saves the painful for last. A brutal delt movement called the "6-way". At first, I tried it with 20lbs, then 15lbs, and then ended up with 10 lbs.
Sounds light doesn't it? Well, even at 10lbs, I was grunting and yelling at my shoulders like the sergeant on Full Metal Jacket. And THEN...to superset those with 20 reps of over-and-back with bands.
I almost had to ask another gym member to help me finish off the rest of my PLAZMA.

@JM - thanks for stopping by and for the words of encouragement

@Rhod - I am going to drop a note in your log, asking how much pain you are in. :)

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jedalger
Level 100

Join date: Aug 2009
Location: Virginia, USA
Posts: 78

Very awesome to see more and more Reactive Pump logs. Good call Tim Patterson in opening this up. Lots of intelligent, strong lifters are on PLAZMA. It will be great to follow each of them.

Getting ready for the Arm (Pump) session now....

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jedalger
Level 100

Join date: Aug 2009
Location: Virginia, USA
Posts: 78

Saturday - Arm (Pump) session

I confess that I had an extra pulse of MAG-10 yesterday -- 5 is a record for me. I felt the rebound effect of that today. Much like in Coach JM's article "This isn't suppose to happen.."

The arm movements were all ones that I have done in the past. Yet, the way they were paired, and in the order of them left my arms SWOLLEN from an intense pump. I can still feel it.

Still, if I had to choose one movement, is was the cross-body hammer curls. Each set got better and better.

Diet-wise, I have strayed. I admit it. While keeping it gluten-free, I did have some Pizza Hut traditional wings. 22 of them in one sitting. Yeah, I know. I fully accept the looks that you are giving me right now. So step one to fixing a problem is recognizing it, and so I will move forward with better discipline. I am still staying in the "middle path" - 3600 calories. That equates to 4 scoops of PLAZMA peri-workout.

Supplement-wise, my cabinet is stocked. 7 tubs of PLAZMA & MAG-10. 6 boxes of FINIBARS, and 4 bottles of INDIGO-3G. I am keeping the "big 3" in ready supply.

I have finished Alpha Male and absolutely love the feeling I get from it. Also still consuming BRAIN CANDY in the mornings and Flameout with evening meal. I do have 3 bottles of FA3, but with eating mixed nuts twice a day on lifting days, I haven't really needed to use them yet. We'll see.

Tomorrow is a day off, and if the weather cooperates, I aim to do some prowler work in a nearby park in the morning. Then perhaps, a neural charge session in the evening.

Keep up the good work, "Reactors"!!

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jedalger
Level 100

Join date: Aug 2009
Location: Virginia, USA
Posts: 78

Week 4 / Program 1.2 - Leg Day

Yet again, I found myself actually excited about leg day. Since being on this program, I have developed a better mind/muscle connection with my lower body.

Coach JM has outlined a brutal session to begin the week. As always, PLAZMA provided the fuel to endure a great workout.

Today's standout: 1.25 Hack Squat. Essentially, you set up on a Hack Squat station. Lower the weight down, go up 1/4 of the way, lower back down, and push all the way up to lock out. That's "one rep".
By the end of that set, my quads were FULL with blood. Holy hell.

The added drop sets on the Leg Curl were a nice addition too.

Great workout.

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John Meadows
Contributor

Join date: Oct 2010
Location:
Posts: 1602

jedalger wrote:
Week 4 / Program 1.2 - Leg Day

Yet again, I found myself actually excited about leg day. Since being on this program, I have developed a better mind/muscle connection with my lower body.

Coach JM has outlined a brutal session to begin the week. As always, PLAZMA provided the fuel to endure a great workout.

Today's standout: 1.25 Hack Squat. Essentially, you set up on a Hack Squat station. Lower the weight down, go up 1/4 of the way, lower back down, and push all the way up to lock out. That's "one rep".
By the end of that set, my quads were FULL with blood. Holy hell.

The added drop sets on the Leg Curl were a nice addition too.

Great workout.


Fun one eh? :)

JM

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