Wasme's recomp journey....

[breezy11]

Nice leg session wasme. That's awesome that you got a SSB. Where'd you pick it up from?

 

[CJ_Xfit89]

Stopping by bud. Got your link in other thread

 

[wasme]

lol I'll make snow angels right after I hump frosty's back side!!!

Dude you'll get frost bite on your wanker...

 

[wasme]

Nice leg session wasme. That's awesome that you got a SSB. Where'd you pick it up from?

Place here in Toronto called Treadmill Factory. 150 no taxes. Thanks Breezy.

Stopping by bud. Got your link in other thread

Excellent, thanks for following along!

 

[wasme]

12/29/2014

Woke to pretty strong DOMS in my legs. Had a quick stretch and was out the door for a run to warm up... 5.5km today.


Mountain Training - Program 3
Week 3 - Phase 1 - Chest and Shoulders

Dumbbell Hammer Incline Press
40x10
55x10
55x10
55x8
55x6
55x6, 40x6, 35x6

- 2 warmup sets, followed by 4 work sets including drops on the last set


Incline Barbell Bench Press
185x6
205x6
205x5
195x6
195x6

- lower to 1inch above chest, no lockout


Flat Bench
135x15
155x15
165x11

- touch chest, and up to 3/4 lockout
- this high rep stuff is somewhat a shock to the system but I am liking it alot.
- was not much left in the tank by this point (already)


Stretch Push ups / Over and Back band stretches
3xFailure / 3x10

- The other day I noticed bean5er mentioned that he does not count these just goes to failure. I did the same and instead of focusing on a number, really focused on the stretch and pushing as much as i could. In the end I think I might have done more than had I counted.


Dumbbell Rear Raises / Over and Back band stretches
15x10 / 10
20x10 / 10
20x10 / 10
20x10 / 10

- by this point my shoulders were already burning from the bands


Dumbbell Overhead Press with Palms Facing / Over and Back band stretches
35x12 / 10
35x12 / 10
35x10 / 10
35x10 / 10


Ultra Wide Grip Overhead Barbell Press
55x12
65x12
70x11

- amazing how hard these are

Dumbbell Rear Delt Raises on Incline Bench - DESTROYER SET
50x60, 30x30, 20x10

- first time doing these and they totally kicked my a$$, I did not hit a straight 60 on the first set (45, pause, 15) nor 30 on the 30 (20, pause, 10). Was not sure what sort of weight to use.

This was a long workout - numbers seem somewhat low, but really working on my form to execute everything as effectively as possible. Rest periods were 30 seconds on all exercises. However the was no rest during any of the supersetted band exercises.

 

[RegisterJr]

Is this what you're talking about?

http://www.bing.com/images/search?q=squat+safety+bar&id=5BF96D0918556E4A4BEC1FE2D341243177228F05&FORM=IQFRBA

 

[wasme]

Is this what you're talking about?

http://www.bing.com/images/search?q=squat+safety+bar&id=5BF96D0918556E4A4BEC1FE2D341243177228F05&FORM=IQFRBA

Yes, this is identical.

Leg DOMS still present and my rear delts are just killing today - probably that destroyer set. F**kin' love this MD training!

 

[wasme]

12/30/2013

Day off.

That said, if I am able to I might try to get my Back/Calves workout in when I get home from work. So that I can do Arms tomorrow, and nothing on New Years Day. If not, then I will roll as scheduled with Back tomorrow/Arms on NYD. We have a party to go to New Years Eve, but to be honest I have never been a big new years guy, so should be / would be fine to workout the next morning.

We are hosting a dinner of 27 on New Years Day - I'll be doing most of the cooking. So it would be nice to not have to squeeze in a workout. I am going to be doing 2 x 8lb beef roasts on the bbq which should be interesting with a forecast of -12c and snow.

If I get my session in tonight - I will post up an update.

 

[bean5er]

Nice leg session wasme. That's awesome that you got a SSB. Where'd you pick it up from?

Really jealous of this

Yes, this is identical. <img src="http://anabolicminds.com/forum/attachment.php?attachmentid=94555"/> Leg DOMS still present and my rear delts are just killing today - probably that destroyer set. F**kin' love this MD training!

Awesome I'm hoping I can talk to the guy at my new gym to get one.

Sounds like you are hooked like me haha

 

[wasme]

Really jealous of this



Awesome I'm hoping I can talk to the guy at my new gym to get one.

Sounds like you are hooked like me haha

Easily the best new piece of equipment I have gotten in years.

Totally... really like how the program is laid out too, almost like he is sitting on the bench beside you.

 

[RegisterJr]

Easily the best new piece of equipment I have gotten in years.

Totally... really like how the program is laid out too, almost like he is sitting on the bench beside you.

You MD'ers are making me jealous; bragging like a cross-fitter, almost. :woohoo:

 

[wasme]

You MD'ers are making me jealous; bragging like a cross-fitter, almost. :woohoo:

what's cross fit?

 

[bean5er]

Easily the best new piece of equipment I have gotten in years. Totally... really like how the program is laid out too, almost like he is sitting on the bench beside you.

I want one simply due to shoulder issues while using a standard bar while squatting.

Did you have any issues before with squatting? I tough it out but if I go over 275lbs it sucks.

Would it be weird if I brought my own in everyday
To the gym lmao?!?!

 

[RegisterJr]

I want one simply due to shoulder issues while using a standard bar while squatting.

Did you have any issues before with squatting? I tough it out but if I go over 275lbs it sucks.

Would it be weird if I brought my own in everyday
To the gym lmao?!?!

What issues do you have >275?

I'd do that if I had one and wanted to use it...

 

[wasme]

I want one simply due to shoulder issues while using a standard bar while squatting.

Did you have any issues before with squatting? I tough it out but if I go over 275lbs it sucks.

Would it be weird if I brought my own in everyday
To the gym lmao?!?!

Actually, if you remember in my Stimul8 log I was having problems with my left shoulder. And my range of motion / flexbility is not very good in my shoulders which makes gripping the bar for squats, etc difficult - so this was the perfect solution. At the same time I am working on my rom / flexibility with my bands.

I'd totally take it in on a leg day. Someone might request they get one or two, then you won't have to.

 

[bean5er]

What issues do you have >275? I'd do that if I had one and wanted to use it...

I'm working on ROM with my ART guy but yeH it's limited and anything over that weight my left shoulder locks up along with a horrid ache for the remainder of the day. I did 335 for 10 today and stopped at 10 reps cuz it hurt so bad. Had at least a few more reps in me.

Actually, if you remember in my Stimul8 log I was having problems with my left shoulder. And my range of motion / flexbility is not very good in my shoulders which makes gripping the bar for squats, etc difficult - so this was the perfect solution. At the same time I am working on my rom / flexibility with my bands. I'd totally take it in on a leg day. Someone might request they get one or two, then you won't have to.

I vaguely remember that that's why I asked. Same situation I have it sounds. I've tried every technique I know. Very frustrating to say the least. This is why I like MD layout as I never squat first, don't have to go as heavy.

I may invest in one at some point. I'd still feel weird carrying it in haha

 

[RegisterJr]

I'm working on ROM with my ART guy but yeH it's limited and anything over that weight my left shoulder locks up along with a horrid ache for the remainder of the day. I did 335 for 10 today and stopped at 10 reps cuz it hurt so bad. Had at least a few more reps in me.



I vaguely remember that that's why I asked. Same situation I have it sounds. I've tried every technique I know. Very frustrating to say the least. This is why I like MD layout as I never squat first, don't have to go as heavy.

I may invest in one at some point. I'd still feel weird carrying it in haha

Ah. That makes sense.

You can always leave it there and chain it up.

 

[wasme]

This is why I like MD layout as I never squat first, don't have to go as heavy.

I may invest in one at some point. I'd still feel weird carrying it in haha

I have noticed this too, squats numbers a lower on MD.

You could always print a picture / advertisement off and leave it in on front desk... lol

 

[wasme]

Ah. That makes sense.

You can always leave it there and chain it up.

Fat gripz too lol

 

[packers6211]

Man bro you been on a tear!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!! Killing it and your inclines are on the rise!! Energy looks strong too! I need some of that asap!

 

[wasme]

Man bro you been on a tear!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!! Killing it and your inclines are on the rise!! Energy looks strong too! I need some of that asap!

Thanks Pack.. how are things in bama... Kids have a kick ass xmas?

 

[wasme]

12/30/2013

Mountain Training - Program 3
Week 3 - Phase 1 - Back

Was able to get this workout in after all this evening. And it was fantastic. My back is wrote off, in a great way.

Meadows Rows
70x10
80x10
80x10
90x10
90x10
100x9/8


Smith Machine Barbell Rows
115x8
165x8
165x8
165x8

- all reps done in a rest/pause fashion
- smith stops set to mid-shin (was just above for me with my setup)

Narrow Grip Pulldowns - Palms facing
210x12
210x10
210x9

Dumbbell Pullovers
50x12
60x12
60x12

- lay on bench, with head just off the end of the bench
- deep stretch, bringing the dumbbell back just to the top of forehead

Barbell Shrugs
160x15
180x15
190x15

- 1 second flex and hold at the top


Standing Barbell Calf Raise
165x15
165x15
165x15
165x15
185x15
185x15

Leg Raises and Crunches - 4 sets of each


Felt terrific after this workout, and was really glad I did it. Arms tomorrow.

 

[snagencyV2.0]

My back is wrote off, in a great way..

huh.. :think:
must be Canadian speak, or something

 

[packers6211]

Bro what are meadow rows? Kids are growing brother my lil one is amazing lol. Been off last week back to reality this week sucks!!1 I need like a year off to just float on the ocean or something. Or up in the cold ass mountains.

 

[wasme]

huh.. :think:
must be Canadian speak, or something

lol, was sore as fock... but in a great way lol...

 

[wasme]

Bro what are meadow rows? Kids are growing brother my lil one is amazing lol. Been off last week back to reality this week sucks!!1 I need like a year off to just float on the ocean or something. Or up in the cold ass mountains.

http://www.youtube.com/watch?v=AY4YjAHcWrw

Great to hear that the newest addition to the family is doing so well!

 

[wasme]

12/31/2013

Mountain Training - Program 3
Week 3 - Phase 1 - Arms

Warmup today was a 5km run through the snow which always adds a bit more resistance.


Tricep Warmup: Rope Pushdowns
90x12
90x12
90x12


Super Set 1

Single Arm Pushdowns / Bench Dips
50x12,12 / BWx12
50x12,12 / BWx11
50x10,12 / BWx11
50x10,10 / BWx10


Super Set 2

Heavy Dumbbell Kickbacks - palms facing up / EZ bar Skullcrushers
25x8 / 80x10
30x8 / 80x10
30x8 / 80x10
30x8 / 80x9


Bicep Warmup: Alternating Curls
30x10
30x10
-5L/5R, 5L/5R


Super Set 3 - this was killer

Seated Dumbbell Curls - palms up / Hammer Curls / Machine Preacher Curls
30x8 / 30x8 / 75x8
30x8 / 30x8 / 75x6
30x8 / 30x8 / 70x8
30x8 / 30x8 / 70x8


Super Set 4

Ez Curls - 3 sec decent / Reverse Ez Curls - 2 second flex
85x8 / 60x15
85x8 / 60x13
85x8 / 55x15
85x8 / 55x15

Great way to end the year....


Have a happy new year everyone and all the best in 2014!!! Let's all take it to the next level....

 

[MrKleen73]

Dude you let Frosty bite on your wanker...

Now that is a cob pipe I didn't now he smoked...

You MD'ers are making me jealous; bragging like a cross-fitter, almost. :woohoo:

Don't you have te layout already?

Would it be weird if I brought my own in everyday
To the gym lmao?!?!

Only if you drive a compact car...

I'd totally take it in on a leg day. Someone might request they get one or two, then you won't have to.

Yes this can and has happened but not toomuch at commercial fitness centers. I think he just started at a real gym though... I need a real gym...

12/31/2013

Mountain Training - Program 3
Week 3 - Phase 1 - Arms

Warmup today was a 5km run through the snow which always adds a bit more resistance.


Tricep Warmup: Rope Pushdowns
90x12
90x12
90x12


Super Set 1

Single Arm Pushdowns / Bench Dips
50x12,12 / BWx12
50x12,12 / BWx11
50x10,12 / BWx11
50x10,10 / BWx10


Super Set 2

Heavy Dumbbell Kickbacks - palms facing up / EZ bar Skullcrushers
25x8 / 80x10
30x8 / 80x10
30x8 / 80x10
30x8 / 80x9


Bicep Warmup: Alternating Curls
30x10
30x10
-5L/5R, 5L/5R


Super Set 3 - this was killer

Seated Dumbbell Curls - palms up / Hammer Curls / Machine Preacher Curls
30x8 / 30x8 / 75x8
30x8 / 30x8 / 75x6
30x8 / 30x8 / 70x8
30x8 / 30x8 / 70x8


Super Set 4

Ez Curls - 3 sec decent / Reverse Ez Curls - 2 second flex
85x8 / 60x15
85x8 / 60x13
85x8 / 55x15
85x8 / 55x15

Great way to end the year....


Have a happy new year everyone and all the best in 2014!!! Let's all take it to the next level....

Excellent work as usual Simon, have a Happy New year!

 

[wasme]

Now that is a cob pipe I didn't now he smoked...

Don't you have te layout already?

Only if you drive a compact car...

Yes this can and has happened but not toomuch at commercial fitness centers. I think he just started at a real gym though... I need a real gym...


Excellent work as usual Simon, have a Happy New year!

Thanks Chris! To you and your family as welll... I am sure that young ninja in your home will continue to kick butt into 2014!

 

[MrKleen73]

Thanks Chris! To you and your family as welll... I am sure that young ninja in your home will continue to kick butt into 2014!

You know it. She is testing for her red belt in the next couple weeks then she should be doing a Demo at the Houston Rockets game they just announced it again so have to get her signed up for that.

 

[wasme]

You know it. She is testing for her red belt in the next couple weeks then she should be doing a Demo at the Houston Rockets game they just announced it again so have to get her signed up for that.

That is pretty awesome, good luck to her!

 

[RegisterJr]

Don't you have the layout already?

I do. I need to either enter them into JeFit or print it out and take a note book. I'm just giving Simon a hard time.

 

[HokiePride]

12/31/2013 Mountain Training - Program 3 Week 3 - Phase 1 - Arms Warmup today was a 5km run through the snow which always adds a bit more resistance. Tricep Warmup: Rope Pushdowns 90x12 90x12 90x12 Super Set 1 Single Arm Pushdowns / Bench Dips 50x12,12 / BWx12 50x12,12 / BWx11 50x10,12 / BWx11 50x10,10 / BWx10 Super Set 2 Heavy Dumbbell Kickbacks - palms facing up / EZ bar Skullcrushers 25x8 / 80x10 30x8 / 80x10 30x8 / 80x10 30x8 / 80x9 Bicep Warmup: Alternating Curls 30x10 30x10 -5L/5R, 5L/5R Super Set 3 - this was killer Seated Dumbbell Curls - palms up / Hammer Curls / Machine Preacher Curls 30x8 / 30x8 / 75x8 30x8 / 30x8 / 75x6 30x8 / 30x8 / 70x8 30x8 / 30x8 / 70x8 Super Set 4 Ez Curls - 3 sec decent / Reverse Ez Curls - 2 second flex 85x8 / 60x15 85x8 / 60x13 85x8 / 55x15 85x8 / 55x15 Great way to end the year.... Have a happy new year everyone and all the best in 2014!!! Let's all take it to the next level....

Nice work on the Arms

 

[wasme]

I do. I need to either enter them into JeFit or print it out and take a note book. I'm just giving Simon a hard time.

What I did was printed out the entire program, put it in a binder and record everything right on the page as the workout unfolds. It is quick, efficient and I reread each exercise note prior to completing.

Nice work on the Arms

Thanks bro.

 

[wasme]

01/01/2014

I hope everyone had a happy and safe new year.

Started 2014 off with 7km jog through the park. Ended up having a rather quiet night (all the kids were at parties or sleepovers (ie they went to a party, got drunk and didn't want to face me lol).

Then had a New Years Dinner - with 25 guests.. BBQ'd up 2 x 8lb eye of round roasts..was delicious

01/02/2014

Rest day.

Week 4 starts tomorrow.

It is very cold here... this morning -29 celsius (-20F) so was happy to not go for a run. Unfortunately, tonight/tomorrow morning is supposed to be in the -30's so will be breaking out the cold gear for sure.

 

[MrKleen73]

I do. I need to either enter them into JeFit or print it out and take a note book. I'm just giving Simon a hard time.

What I did was printed out the entire program, put it in a binder and record everything right on the page as the workout unfolds. It is quick, efficient and I reread each exercise note prior to completing.



Thanks bro.

That is what I do then I take a picture of it with my phone to store it. I guess I could scan it...

01/01/2014

I hope everyone had a happy and safe new year.

Started 2014 off with 7km jog through the park. Ended up having a rather quiet night (all the kids were at parties or sleepovers (ie they went to a party, got drunk and didn't want to face me lol).

Then had a New Years Dinner - with 25 guests.. BBQ'd up 2 x 8lb eye of round roasts..was delicious

View attachment 94679


01/02/2014

Rest day.

Week 4 starts tomorrow.

It is very cold here... this morning -29 celsius (-20F) so was happy to not go for a run. Unfortunately, tonight/tomorrow morning is supposed to be in the -30's so will be breaking out the cold gear for sure.

Oh that looks amazing!

 

[wasme]

That is what I do then I take a picture of it with my phone to store it. I guess I could scan it...


Oh that looks amazing!

I take a picture as well, if I am going to update my log while at work.

Thanks man!

 

[RegisterJr]

What I did was printed out the entire program, put it in a binder and record everything right on the page as the workout unfolds. It is quick, efficient and I reread each exercise note prior to completing.

That is what I do then I take a picture of it with my phone to store it. I guess I could scan it...

Going to print them up tonight.

I take pictures of my log while at work.

:wtf:

 

[MrKleen73]

Going to print them up tonight.



:wtf:

When you get one that wraps around the toilet you have to document it right? Oh you were not talking about that kind of log...

 

[wasme]

01/03/2014

-39C with wind this morning - I dare say a run was a no go. Forecast is for warmer temps (-5 to -12) for the next few days so that will make for some better running conditions.

Hoping to start Phase 2 - Legs this evening, however Saturday is supposed to be day 1.

Last night, experienced something called 'frost quakes'. Was laying bed around 1130pm and it sounded like something slammed against the side of the house, then 30 minutes later big bang on the roof. This went on, to a lessor degree all night. Saw this morning on the news it was a phenomena that occurs when moisture deep in the ground freezes and 'explosively releases pressure'. People really are paranoid though as I guess 911 operators were busy last night with alot of panicked residents here in Toronto.

Here is a little news item if anyone is curious: http://news.nationalpost.com/2014/01/03/a-literal-cold-snap-frost-quakes-blamed-after-toronto-residents-wake-to-loud-booming-in-the-night/

 

[RegisterJr]

01/03/2014
Last night, experienced something called 'frost quakes'. Was laying bed around 1130pm and it sounded like something slammed against the side of the house, then 30 minutes later big bang on the roof. This went on, to a lessor degree all night. Saw this morning on the news it was a phenomena that occurs when moisture deep in the ground freezes and 'explosively releases pressure'. People really are paranoid though as I guess 911 operators were busy last night with alot of panicked residents here in Toronto.

Here is a little news item if anyone is curious: http://news.nationalpost.com/2014/01/03/a-literal-cold-snap-frost-quakes-blamed-after-toronto-residents-wake-to-loud-booming-in-the-night/

Weird news outta France II. Imagine that.

 

[HokiePride]

01/03/2014 -39C with wind this morning - I dare say a run was a no go. Forecast is for warmer temps (-5 to -12) for the next few days so that will make for some better running conditions. Hoping to start Phase 2 - Legs this evening, however Saturday is supposed to be day 1. Last night, experienced something called 'frost quakes'. Was laying bed around 1130pm and it sounded like something slammed against the side of the house, then 30 minutes later big bang on the roof. This went on, to a lessor degree all night. Saw this morning on the news it was a phenomena that occurs when moisture deep in the ground freezes and 'explosively releases pressure'. People really are paranoid though as I guess 911 operators were busy last night with alot of panicked residents here in Toronto. Here is a little news item if anyone is curious: http://news.nationalpost.com/2014/01/03/a-literal-cold-snap-frost-quakes-blamed-after-toronto-residents-wake-to-loud-booming-in-the-night/

My wife said her mother was hearing loud banging when she visited last week! Last night she said she heard it too. She went downstairs to listen for it. I said what did it sound like. She said as if a door was slamming. Well, now I have her answer!

 

[wasme]

Was really weird, never heard anything like it before... kinda neat though, and they claim it is non destructive.

 

[wasme]

1/4/2014

-6 this morning. Perfect for a 5.5 km run. Just took my stimul8, uncapped max pump, creatrona, bcaasaa for intra (bcaasaa prior to run), and about to read over todays Leg workout. Will post up the workout when complete.

 

[iparatroop]

Out of curiosity, what is your pace like on your morning runs?

 

[wasme]

Out of curiosity, what is your pace like on your morning runs?

I would say it averages out to a 9 minute mile. As 5km takes me 26 minutes.

 

[chedapalooza]

Sorry I'm late Simon! How do u like the max pump, and why r u taking it uncapped? I did not read through yet :/

 

[wasme]

1/4/2014 cont'd

Mountain Training - Program 3
Week 4 - Phase 1 - LEGS

F*ck me! And that is all I gotta say.


Lying Leg Curls - 3 warmups/4 worksets
70x10
70x10
70x10
80x15
85x12
90x9
90x6


Smith Squats with Monster Mini Bands
135x8
185x8
205x8
215x10
215x10
215x10


Barbell Squats - feet wider than shoulder width, toes out, drop just below parallel
135x8
185x10
185x15
185x15
185x12 - I had nothing left, very wobbly on the way back up on 12


Teardrop Leg Extensions - pause in contracted positions for 1 sec
90x8
105x8
115x8


Barbell Stiff Legged Deadlifts - work deep stretch
160x10
170x10
170x10

- this workout was gruelling. Legs were burnt out and felt as though they were on fire. Walking up the stairs to grab a quick shower before going to get groceries was definitely made me smile. Just something about killing legs that makes you grin ear to ear.

I have an interesting date night tonight. For those who have ever seen the Evil Dead movies, they actually developed a 'broadway' style show of it back in 2003 in Toronto. It went to Broadway, tour the USA and I think has a pretty long running stint in Vegas. It has been in Toronto for about 6 months, and I have always wanted to see it. And tonight I shall. Should be fun!

Enjoy your day fella's.

And bean5er congrats bro!

 

[wasme]

Sorry I'm late Simon! How do u like the max pump, and why r u taking it uncapped? I did not read through yet :/

Thanks for joining Cam. I really like it. After about 5 days once saturated you definitely get some great pumps and they last most of the day. Vascularity is up, and I dare say other things get a bit more pumped as well. I will uncap them and pour the powder in with my preworkout as it just gets in your system faster.

On non-training days I like to take the dose before bed (in its capped state). Always wake up feeling 'leaner' and when hitting up my next dose in the morning preworkout the pump is great.

 

[chedapalooza]

Thanks for joining Cam. I really like it. After about 5 days once saturated you definitely get some great pumps and they last most of the day. Vascularity is up, and I dare say other things get a bit more pumped as well. I will uncap them and pour the powder in with my preworkout as it just gets in your system faster.

On non-training days I like to take the dose before bed (in its capped state). Always wake up feeling 'leaner' and when hitting up my next dose in the morning preworkout the pump is great.

Good info. My pre has tmg in it, but when I run out, I've been curious about Picking up this stuff. It doesn't have to be cycled, does it?