Wasme's recomp journey....

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  1. Nice work Simon killing it as usual in here!
    Live Hard, Laugh Hard, Love Hard and Heal Fast! - KLEEN
    Current Training Log -
    http://anabolicminds.com/forum/workout-logs/276206-kleen-strong-body.html


  2. 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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  3. Days off are great, time for rejuvenation and reflection.
    Lets Say you do everything that you are supposed to do. You check all the boxes. You Believe, you prepare, you work, you fight, and you know your why, and Life still catches you on your blindside..... Just remember Failure Is Never Final !!!!

  4. 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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  5. 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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  6. 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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  7. 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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  8. 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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  9. Nice nice! Good work in here!
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  10. ^^ that

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


  11. 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. 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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  13. 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!!!!!!

  14. 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
    Current Training Log -
    http://anabolicminds.com/forum/workout-logs/276206-kleen-strong-body.html

  15. Awesome training as always bro!

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

  16. Merry Christmas brothers!!
    OG Avenger-HULK SMASHING TIME!

  17. 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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  18. 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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  19. 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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  20. Nice work Wasme. Damn, looking forward to these workouts...

  21. Smash session!
    Holy hell bro, that looks like a big workout.

  22. Wicked updates brother!! Wish we had snow in bama!!! We suck
    OG Avenger-HULK SMASHING TIME!

  23. Quote Originally Posted by packers6211 View Post
    Wicked updates brother!! Wish we had snow in bama!!! We suck
    Bama doesn't get snow?
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  24. Quote Originally Posted by RegisterJr View Post
    Nice work Wasme. Damn, looking forward to these workouts...
    You will really enjoy it. Totally different feel to it, for me anyway. In a sense very engaging.

    Quote Originally Posted by drewsicle3210 View Post
    Smash session!
    Holy hell bro, that looks like a big workout.
    It was long but with a quick pace didn't take as long as it looks.

    Quote Originally Posted by packers6211 View Post
    Wicked updates brother!! Wish we had snow in bama!!! We suck
    Thanks Tommy... well you are welcome to fly up and shovel my driveway! I can see you now, making snow angels lmao
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  25. In for snow angels!

  26. 'F' all that damn snow. I am not looking forward to moving up to Michigan. I am already over winter, and it really isn't that cold here

  27. Quote Originally Posted by drewsicle3210 View Post
    'F' all that damn snow. I am not looking forward to moving up to Michigan. I am already over winter, and it really isn't that cold here
    What part of Michigan?

  28. Quote Originally Posted by WeT.DoLPhiN View Post
    What part of Michigan?
    Plainwell-Kalamazoo area. Going to attend WMU for PA school. After that's done, back down to the south fo sho

  29. Late but in bromi!

  30. Quote Originally Posted by drewsicle3210 View Post
    Plainwell-Kalamazoo area. Going to attend WMU for PA school. After that's done, back down to the south fo sho
    Maybe having a duh moment, what is PA school?


    Quote Originally Posted by Lukef2000 View Post
    Late but in bromi!
    Right on, glad to have ya along!
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