Wasme's recomp journey....

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    drewsicle3210's Avatar
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    Simon smashing it out!! Great job brotha!

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    Id trade my lil calves for a lil bit of your back strength! Wicked back attack brother. That's one thing I lack for sure.

    Quote Originally Posted by wasme View Post
    12/17/2013

    Got home from work and was not going to run today, but it was milder so thought I should. Started CreaTrona today. Max Pump will make its return on the weekend.

    Warmup: 5km with BCAA+SAA dosed prior.

    Stimul8 taken 10 minutes prior to my weights session

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

    Dumbbell Rows
    65x8
    75x8
    85x8
    85x8
    85x8

    - 2 warmups, 3 worksets, really good stretch at the bottom


    Meadows Rows
    70x10
    80x10
    95x10
    95x10
    95x10

    - doesn't include bar weight
    - as mentioned I underestimated these. Incredibly effective and weight felt really heavy.

    Deadlift - work up to a tough 3 rep set then do a set of 10 with 10 seconds rest between each rep.
    225x3
    245x3
    255x3
    265x10

    - as mentioned previously, these make me nervous as I tend to tweak my back (had surgery on L4/L5 @ age 21)
    - kept weight to where I felt my form stayed really good

    Stretchers
    140x10
    140x10
    150x10

    - 3 to 5 second stretch on each rep


    Standing Calf Raises
    160x15
    170x15
    180x15
    180x15
    180x15
    180x15

    - flex at the top, stretch at the bottom


    I must say this workout I found brutal. My back is fried. Not in a hurt it way, but DOMS are already setting in only 2 hours post workout.

    Arms up tomorrow.
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    Quote Originally Posted by drewsicle3210 View Post
    Simon smashing it out!! Great job brotha!
    Thanks Andrew. Feel better bro

    Quote Originally Posted by packers6211 View Post
    Id trade my lil calves for a lil bit of your back strength! Wicked back attack brother. That's one thing I lack for sure.
    Gotta tell you Tommy I am exhausted from today's workout.
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    Quote Originally Posted by bean5er View Post
    Very nice session bud.

    Good job checking the ego and maintaining form with deads. No one becomes a freak when they're hurt :-)

    My back day will be the same as yours thurs:-)

    Thanks man. Was being cautious but not overly. The last few pulls were pretty difficult. The MD style seems to just wear you down. I know stretchers have never felt like that before, which I would attribute to the work done prior.

    Nice!
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    Workouts look solid wasme. It's great that the Meadows Rows felt effective, right from the start. It can take a few sessions to fine-tune your stance/positioning with them.
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    Quote Originally Posted by breezy11 View Post
    Workouts look solid wasme. It's great that the Meadows Rows felt effective, right from the start. It can take a few sessions to fine-tune your stance/positioning with them.
    Thanks Breezy. Yes, I am definitely looking forward to doing them again. And perfecting the form. DOMs in my back today are worse than I can remember for the last 6 months or so.

    Back on the second page I mentioned about the color scheme of my band set - any idea if I am matching them up correctly?
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    Quote Originally Posted by wasme View Post
    Thanks Breezy. Yes, I am definitely looking forward to doing them again. And perfecting the form. DOMs in my back today are worse than I can remember for the last 6 months or so.

    Back on the second page I mentioned about the color scheme of my band set - any idea if I am matching them up correctly?
    Yeah, DOMS will probably be pretty intense at first. Introducing some new exercises/techniques could take some getting used to.



    The band pack should include the following:

    -2 Pro Monster Mini bands
    -2 Pro Mini bands
    -2 Pro Micro bands
    -2 Pro Light bands
    -2 Pro Short Mini bands


    You could try matching up everything that you have (individually) on ELiteFTS.

    http://www.flexcart.com/members/elit...lt.asp?cid=495
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    Quote Originally Posted by breezy11 View Post
    Yeah, DOMS will probably be pretty intense at first. Introducing some new exercises/techniques could take some getting used to.



    The band pack should include the following:

    -2 Pro Monster Mini bands
    -2 Pro Mini bands
    -2 Pro Micro bands
    -2 Pro Light bands
    -2 Pro Short Mini bands


    You could try matching up everything that you have (individually) on ELiteFTS.

    http://www.flexcart.com/members/elit...lt.asp?cid=495
    I did recieve all that, just not the same colors as the advertised pack. I will check out the individual items though to know what's what. Thanks man
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    Quote Originally Posted by wasme View Post
    I did recieve all that, just not the same colors as the advertised pack. I will check out the individual items though to know what's what. Thanks man
    No problem. Yeah, the website should help clear things up. The Pro Monster Minis are green when looking at the individual bands for sale. The Pro Mini and Short Pro Mini are both pink. The Pro Light and Pro Micro are orange.
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    Sounds like you crushed the workout man!
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    Quote Originally Posted by MrKleen73 View Post
    Sounds like you crushed the workout man!
    Thanks Chris, found it very intense. After these first 3 workouts, I'm thinking I should have started this MD stuff a while ago!
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    Subbed!
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    If you have any questions feel free to email me at, tommy.day@corenutritionals.com
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    Quote Originally Posted by JudgementDay View Post
    Subbed!
    Glad to have you along JD!
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    12/18/2013

    Warmup: 5km (PM run, actually went far better than most pm runs do)

    Stimul8 taken 15 minutes prior to my weights session

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

    Rope Pushdown ss Dumbbell Curls
    90x12 / 30x15
    90x12 / 35x15
    90x12 / 35x15

    - good warmup to get the blood flowing


    Tri-Set 1

    Dumbbell Kickbacks ss Seated Dumbbell Curls ss Bent Over Rope Extensions
    20x12 / 35x12 / 110x12
    25x12 / 35x12 / 110x12
    25x12 / 35x12 / 110x12
    25x12 / 35x10 / 110x12

    - Kickbacks: 6 normal, 6 palms facing up (very awkward, will take some getting used to)
    - Seated Curls: incline bench, palms facing up and both arms at once


    Tri-Set 2

    Barbell Curls ss Bench Dips ss Preacher Curls
    85x8 / BWx8 / 80x8
    85x8 / BWx8 / 85x8*
    85x8 / BWx8 / 80x8
    85x8 / BWx8 / 80x8

    -Barbell Curls: with 3 second negatives

    *went for 85 on preachers it was a huge struggle to hit the 8 count, so dropped it back down to 80


    Rest periods were short and again workout was crazy good. Arms were pumped, and all jittery when I went in the house.
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    Gotta love those tri-sets and supersets for the pumps
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    Quote Originally Posted by wasme View Post
    12/18/2013

    Warmup: 5km (PM run, actually went far better than most pm runs do)

    Stimul8 taken 15 minutes prior to my weights session

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

    Rope Pushdown ss Dumbbell Curls
    90x12 / 30x15
    90x12 / 35x15
    90x12 / 35x15

    - good warmup to get the blood flowing


    Tri-Set 1

    Dumbbell Kickbacks ss Seated Dumbbell Curls ss Bent Over Rope Extensions
    20x12 / 35x12 / 110x12
    25x12 / 35x12 / 110x12
    25x12 / 35x12 / 110x12
    25x12 / 35x10 / 110x12

    - Kickbacks: 6 normal, 6 palms facing up (very awkward, will take some getting used to)
    - Seated Curls: incline bench, palms facing up and both arms at once


    Tri-Set 2

    Barbell Curls ss Bench Dips ss Preacher Curls
    85x8 / BWx8 / 80x8
    85x8 / BWx8 / 85x8*
    85x8 / BWx8 / 80x8
    85x8 / BWx8 / 80x8

    -Barbell Curls: with 3 second negatives

    *went for 85 on preachers it was a huge struggle to hit the 8 count, so dropped it back down to 80


    Rest periods were short and again workout was crazy good. Arms were pumped, and all jittery when I went in the house.
    Are you doing these on Jefit? I'm gonna attempt to steal this for tomorrow.
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    Also, are the curls alternating?
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    Quote Originally Posted by JudgementDay View Post
    Gotta love those tri-sets and supersets for the pumps
    Tell me about it. Can't say as I have ever done tri/bi/tri or bi/tri/bi supersetted before. Only took 30 seconds between supersets so those doubled up ones felt like they were back to back.

    Quote Originally Posted by RegisterJr View Post
    Are you doing these on Jefit? I'm gonna attempt to steal this for tomorrow.
    No sorry, don't use it. Go for it!

    Quote Originally Posted by RegisterJr View Post
    Also, are the curls alternating?
    Yes the first superset I did standing / alternating. The seated ones stated to do them at the same time.
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    12/19/2013

    Weights: Day off

    Run: likely 6km after work.


    Still have predominant DOMs in my back, arms (especially triceps) pretty sore today too. With my first week of workouts in the bag I must admit, Mountain Dog Training Rocks! Have a good day gentlemen.
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    Quote Originally Posted by wasme View Post
    Like many of us on here, I do have a busy life with a career/family (somewhat large)
    understatement of the year

    just rollin in mang, fashionably late to the party y'know

    go get 'em, FREAK
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    Nice work Simon killing it as usual in here!
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    Quote Originally Posted by snagencyV2.0 View Post
    understatement of the year

    just rollin in mang, fashionably late to the party y'know

    go get 'em, FREAK
    Only way to be noticed, is to be fashionably late! Glad to have you of course.


    Quote Originally Posted by MrKleen73 View Post
    Nice work Simon killing it as usual in here!
    Thanks Chris. Glad I have the day off!
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    Days off are great, time for rejuvenation and reflection.
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    Quote Originally Posted by HokiePride View Post
    Days off are great, time for rejuvenation and reflection.
    Indeed. And at this time of year, I will be able to work 4 weights session in easily over the holidays.
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    12/21/2014

    No run this morning, due to freezing rain all night. Shame.

    Took my kids to their jobs and once home downed some Stimul8 and Max Pump uncapped and actually headed right out to the garage to get set up and read through today's workout.


    Mountain Training - Program 3
    Week 2 - Phase 1 - Legs


    Lying Leg Curls
    50x10
    60x10
    80x10,10
    80x10,10
    80x10,10

    - 2 warmup sets, then 3 sets of 10 reps + 10 partial reps out of the stretched position
    - Ended up being a painful way to start the session.

    Squats
    115x8
    165x8
    205x8
    225x10
    235x8
    255x6

    - 3 warmup sets
    - 3 works sets, with 3 second negatives


    Banded Smith Machine Squats - goal to break last weeks weight
    155x5
    185x5
    215x8
    215x8
    215x8

    - 2 warmup, 3 work sets
    - beat last week by 10lbs...was a tough go


    Heavy Dumbbell Lunges
    40x10/10
    40x10/10

    - I'll be honest, never really do lunges, as I have always found them awkward. Time to learn, and hence the not so heavy dumbbells
    - Legs were already burning, and my breathing was like I was running full tilt.
    - Still found them awkward lol


    Dumbbell Stiff Leg Deadlifts
    40x20
    50x20

    - Go for a deep stretch, reps were slow and steady

    Great session to get back into MD this week. Chest and Shoulders on tap for tomorrow.
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    I find that db lunges are awkward for me but not bb lunges. If you have a smaller bb and throw it over your traps like you would a squat, see if those are a little less awkward for you.
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    Quote Originally Posted by RegisterJr View Post
    I find that db lunges are awkward for me but not bb lunges. If you have a smaller bb and throw it over your traps like you would a squat, see if those are a little less awkward for you.
    Thanks Thomas

    Big freezing rain storm went through Toronto and most of southern Ontario Friday/Saturday/early Sunday. We lost power at midnight Saturday and are still without any. (I am just checking in from work). Did have a great Chest/Shoulders workout Sunday morning.. no cardio though - due to the freezing rain. We may not have power restored before boxing day. Will try to do some updates after...
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    12/22/2014

    No cardio due to everything being sheer ice.



    Mountain Training - Program 3
    Week 2 - Phase 1 - Chest and Shoulders

    - Rest between sets was 30 seconds unless noted differently

    Dumbbell Incline Press
    40x10
    50x10
    55x10
    55x12
    55x10
    55x8
    55x6

    - 3 warmup sets
    - 4 work sets, deep for a good stretch

    Slight Decline Dumbbell Press
    55x6
    60x6
    65x8
    65x8
    65x7

    - 2 warmup sets
    - 2 work sets, 2nd set did not make it to 8
    - Flex at lockout
    - 25lb plate under bench to provide a slight decline


    Incline Bench Press
    195x8
    195x8
    195x8
    195x8

    - no pause, no lockout, 1" above chest
    - Over and Back band stretching after each set (4 x 10 reps)

    Side Lateral Raise
    20x8 / 15x8
    20x8 / 15x8
    20x8 / 15x8
    20x8 / 15x8

    - Call for a training partner to add resistance, instead I use a 3 sec negative + added a lighter extra set
    - Over and Back band stretching after each set (4 x 10 reps)

    Bent Over Rear Delt Raises
    15x20
    15x20
    15x20
    15x20

    - Flex hard at the top each time
    - Over and Back band stretching after each set (4 x 10 reps)


    Over and Back Barbell Presses
    45x12
    65x12
    70x12
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    Nice nice! Good work in here!
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    ^^ that

    some Christmas entertainment for simon..
    this is what happens when ya keep your nose down

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    Quote Originally Posted by Montego1 View Post
    Nice nice! Good work in here!
    Thanks Montana

    Quote Originally Posted by snagencyV2.0 View Post
    ^^ that

    some Christmas entertainment for simon..
    this is what happens when ya keep your nose down

    LMAO... looks good on him!
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    12/23/2014

    Our power was restored at 630am this morning after 52 hours without. Needless to say I was a happy guy this morning.

    No cardio due to everything being sheer ice (still).


    Mountain Training - Program 3
    Week 2 - Phase 1 - Back / Calves

    - Rest between sets was 30 seconds unless noted differently

    Meadows Rows
    35x10
    60x10
    70x10
    80x8
    90x8
    90x8
    90x8

    - doesn't include bar weight
    - 3 warmups, 4 work sets.
    - still trying to perfect form, getting there

    Lat Pulldowns
    200x10
    210x10
    210x10

    - squeeze at the bottom, big stretch at the top
    - wide grip to start, each set move hands in slightly

    Cable Low Rows
    120x10
    120x10
    120x10

    - sit up straight, flex lower lats, no leaning or stretching

    One-Arm Lat Pulldown
    90x8/8
    100x8/8
    100x8/8

    - slightly tilted back, driving elbow to the ground
    - first time doing these and really liked them

    Standing Barbell Calve Raises
    160x15
    160x15
    160x15
    160x15
    160x15
    160x15
    160x15
    160x15
    160x15
    160x15

    Abs
    Crunches 4x25
    Leg Raises 4x15


    This was a fantastic workout. Time went pretty quickly. Excellent frame of mind. It was really cold in the garage, but was sunny and well the power was on!



    Merry Christmas everyone ... even you Steve!
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  33. Registered User
    drewsicle3210's Avatar
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    Merry Christmas everyone!
    Recognize the true reason that we are all here, on earth, in the Universe.
    Celebrate in style this year, make sure everyone know what it is about! Celebrate the birth of Christ, our Lord and Savior.


    Forget all if fancy stuff you don't need. Give it to people that need it.

    I'M sick of going into a store seeing bratty kid begging for outrageous gifts. Or how About those 6--12 year olds with tablets and iPhone, and they still beg for more.


    Well, anyways, MERRY CHRISTMAS!!!!!!
  34. Registered User
    MrKleen73's Avatar
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    Looks like Santa Claus brought you your power back. What a guy! Nice work on the training looks like you are crushing it no surprise there at all.
    Live Hard, Laugh Hard, Love Hard and Heal Fast! - KLEEN
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    Awesome training as always bro!

    Great to hear you got your power back, Merry Christmas bro!
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    If you have any questions feel free to email me at, tommy.day@corenutritionals.com
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    Merry Christmas brothers!!
    OG Avenger-HULK SMASHING TIME!

  37. Registered User
    wasme's Avatar
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    Quote Originally Posted by MrKleen73 View Post
    Looks like Santa Claus brought you your power back. What a guy! Nice work on the training looks like you are crushing it no surprise there at all.
    Yes, he did! Thankfully...

    Thanks man.. and I also got a safety squat bar for xmas, like the one Montana uses. It is pretty sweet, and hoping will help me have more confidence to not tweak my back.

    Quote Originally Posted by JudgementDay View Post
    Awesome training as always bro!

    Great to hear you got your power back, Merry Christmas bro!
    Thanks Tommy, Merry Christmas

    Quote Originally Posted by packers6211 View Post
    Merry Christmas brothers!!
    And to you hulk!
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  38. Registered User
    wasme's Avatar
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    My bench in the garage is on its last legs. Hit up a great Boxing Day sale today at a local fitness equipment store. Got a great bench, and even sprang for the leg attachment. That with the new bar.. and of course the bands i got pre-xmas I am physced for legs, etc this week.

    Did arms this morning, update to follow.
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  39. Registered User
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    12/26/2014

    Hope everyone enjoyed there day yesterday.

    Heavy snowfall over night. My brother in law from Houston (kingwood) is flying here today with his family. Already the plane is two hours delayed - likely due the snow.

    Mountain Training - Program 3
    Week 2 - Phase 1 - Arms

    Rope Pushdown Warmup
    90x12
    90x12
    90x12

    * Following super sets. No rest between exercises, 30 seconds after each superset.

    Super Set 1

    Rope Pushdown \ Bench Dips
    90x12 \ BW x 15
    90x12 \ BW x 10 (couldn't get the last two)
    90x12 \ BW x 9
    90x12 \ BW x 6

    - RP hard flex at the bottom
    - Meadows called for Dip Machine, that I do not have - so bench dips it was and seemed to do the trick.

    Super Set 2

    Heavy Pronated Dumbbell Kickbacks / Bent Over Rope Extensions
    20x8 /100x12
    25x8 / 100x12
    25x8 / 100x12
    25x7 / 100x12

    - Kickbacks, palms facing up.
    - Calls for HEAVY but to me this was, and still trying to learn the form


    Bicep Warmup - Alternating Curls
    30x10/10
    30x10/10

    Super Set 3

    Seated Dumbbell Curls / Machine Preacher
    25x8 / 80x10
    25x8 / 80x8
    25x8 / 75x9
    25x8 / 75x8

    - SDC, palms up all the time, 3 second descent
    - Preacher curls were very hard to accomplish after the dumbbell curls - had to descrease weight

    Super Set 4

    Reverse EZ Bar / Hammer Curls
    55x15 / 30x10
    55x15 / 30x10
    55x15 / 30x10
    55x15 / 30x10

    - Hammers were done both arms at once.


    When all was said and done, my arms were very worn out - with a sick pump.

    Cardio - shovelled the drive way for 30 minutes after my workout...fn snow.
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    Nice work Wasme. Damn, looking forward to these workouts...
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