Wasme's recomp journey....

[drewsicle3210]

Simon smashing it out!! Great job brotha!

[packers6211]

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.

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.

[wasme]

Simon smashing it out!! Great job brotha!

Thanks Andrew. Feel better bro

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.

[wasme]

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!

[breezy11]

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.

[wasme]

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?

[breezy11]

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

[wasme]

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

[breezy11]

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.

[MrKleen73]

Sounds like you crushed the workout man!

[wasme]

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!

[JudgementDay]

Subbed!

[wasme]

Subbed!

Glad to have you along JD!

[wasme]

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.

[JudgementDay]

Gotta love those tri-sets and supersets for the pumps

[RegisterJr]

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.

[RegisterJr]

Also, are the curls alternating?

[wasme]

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.

Are you doing these on Jefit? I'm gonna attempt to steal this for tomorrow.

No sorry, don't use it. Go for it!

Also, are the curls alternating?

Yes the first superset I did standing / alternating. The seated ones stated to do them at the same time.

[wasme]

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.

[snagencyV2.0]

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

[MrKleen73]

Nice work Simon killing it as usual in here!

[wasme]

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.

Nice work Simon killing it as usual in here!

Thanks Chris. Glad I have the day off!

[HokiePride]

Days off are great, time for rejuvenation and reflection.

[wasme]

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.

[wasme]

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.

[RegisterJr]

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.

[wasme]

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...

[wasme]

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 *******
- 25lb plate under bench to provide a slight decline


Incline Bench Press
195x8
195x8
195x8
195x8

- no pause, no *******, 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

[Montego1]

Nice nice! Good work in here!

[snagencyV2.0]

^^ that

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

[wasme]

Nice nice! Good work in here!

Thanks Montana

^^ that

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

LMAO... looks good on him!

[wasme]

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!

[drewsicle3210]

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!!!!!!

[MrKleen73]

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.

[JudgementDay]

Awesome training as always bro!

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

[packers6211]

Merry Christmas brothers!!

[wasme]

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.

Awesome training as always bro!

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

Thanks Tommy, Merry Christmas

Merry Christmas brothers!!

And to you hulk!

[wasme]

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.

[wasme]

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.

[RegisterJr]

Nice work Wasme. Damn, looking forward to these workouts...