Wasme's recomp journey....

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  1. 9/27/2017 Chest

    Week 6 / Day 3

    5km walk at lunch time, lift was before work.

    Hitting 265 again (3rd round), again got more reps in but didnt get all 10 yet... getting there though!
    Warmup:
    20 bar wide
    20 bar narrow
    20 bar mid grip
    Band over and backs 2 sets of 15

    135x5
    185x3
    255x3
    265x3
    265x3
    265x3
    265x3
    265x3 - add a rep
    265x3 - add a rep
    265x3 - add a rep
    265x2
    265x2
    265x2

    Standing Calf Raises (holding db in each hand / weight per side)
    60x25
    60x25
    60x25
    60x25
    60x25
    60x25
    60x25
    60x25


  2. 9/28/2017 Chest Accessory (Shoulders, Triceps, Chest)

    4km walk will be done at lunch

    Seated Over Head Barbell Press
    - 2 warmups with just the bar
    75x12
    95x12
    115x12
    135x12
    135x12
    135x10


    DB Lateral Raises
    20x10
    20x10
    20x10


    DB Shrugs
    70x12
    70x12
    70x12


    Swiss Bar Bench Press
    145x12
    145x12
    145x12

    - my front delts were very sore, so stopped at the initial weight


    Close Grip Bench
    135x12
    135x12
    135x12

    - same as above



    VBar Pushdowns
    90x12
    90x12
    90x12

    Bent Over Overhead rope extensions
    100x10
    100x10
    100x10
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  3. Wasme's recomp journey....


    Geez! You will need some “assistance” to walk or lift a jar after those sessions! No walker is in your future!
    May I suggest using this app to track your bloodwork tests:
    myBloodTracker for IPhone and IPad
    https://appsto.re/us/vvMndb.i

  4. Steadily making progress Simon!
    Live Hard, Laugh Hard, Love Hard and Heal Fast! - KLEEN
    Current Training Log -
    http://anabolicminds.com/forum/workout-logs/276206-kleen-strong-body.html

  5. The numbers just keep creeping up! You are doing great work man
    Controlled Labs Board Rep
    [email protected]
    CONTROLLED LABS products are produced in a GMP for Sport certified facility.
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  6. Pretty intense sets Simon. Congrats on the consistent PRs and improvement
    “Care for the flock that God has entrusted to you. Watch over it willingly, not grudgingly—not for what you will get out of it, but because you are eager to serve God. ... lead them by your own good example.” 1 Peter‬ 5:2-3‬

  7. Quote Originally Posted by kenpoengineer View Post
    Geez! You will need some “assistance” to walk or lift a jar after those sessions! No walker is in your future!
    lol. Actually i am waking up every night/morning with a sore back. I can walk it off quickly, but time for a new bed perhaps.

    Quote Originally Posted by MrKleen73 View Post
    Steadily making progress Simon!
    Thanks Chris... stalled bad friday on Deads though.

    Quote Originally Posted by Hyde View Post
    The numbers just keep creeping up! You are doing great work man
    Quote Originally Posted by RegisterJr View Post
    Pretty intense sets Simon. Congrats on the consistent PRs and improvement
    Thanks gents

  8. 9/29/2017 Deads with Hex/Trap Bar

    4km walk at lunch..

    Mentally, I don't think I was there today. Performance wasn't good at all, give 375 a go again next week.

    Deadlifts
    155x5
    205x5
    255x3
    305x3
    375x3
    375x3
    375x3
    375x2
    375x3
    375x2
    375x2
    375x1
    375x1
    375x1

    Standing Calf Raises (holding plates (weight per hand), and toes elevated) superset Cruches
    45x25 / 25
    45x25 / 25
    45x25 / 25
    45x25 / 25

  9. 9/30/2017 Back and Bicep Secondary (Saturday)


    5km walk pre-workout


    Straight Arm Pulldowns
    90x12
    90x12
    90x12

    Wide Pull Up (Band assisted)
    12
    10
    10

    Lat Pulldowns Wide Grip
    120x12
    120x12
    120x12

    Chest Supported Barbell Rows (on incline bench)
    145x12
    145x12
    145x12


    Low Cable Row
    120x12
    120x12
    120x12

    Face Pulls
    90x12
    90x12
    90x12

    Preacher Curls
    85x12
    90x10
    90x10
    90x10


    Hammer Curls (both arms same time)
    30x12
    30x12
    30x12

    Reverse Curls
    70x10
    70x10
    70x10

  10. Yeah, one bad workout isn't too bad and to be honest, nothing wrong with that progression you have there. Lots of room for improving at that weight, and you were able to hit it for at least 1 rep on all sets so now it is onward and upward with the reps!

    Ju got dis maaaang!
    Live Hard, Laugh Hard, Love Hard and Heal Fast! - KLEEN
    Current Training Log -
    http://anabolicminds.com/forum/workout-logs/276206-kleen-strong-body.html

  11. Time for a temper pedic
    “Care for the flock that God has entrusted to you. Watch over it willingly, not grudgingly—not for what you will get out of it, but because you are eager to serve God. ... lead them by your own good example.” 1 Peter‬ 5:2-3‬

  12. Waaaay behind on your log but I see you’ve been steadily killing it! How old is your bed?
    The Lord is the everlasting God, the Creator of the ends of the earth. He will not grow tired or weary, and his understanding no one can fathom. He gives strength to the weary and increases the power of the weak. Isaiah 40:28b-29

  13. Quote Originally Posted by MrKleen73 View Post
    Yeah, one bad workout isn't too bad and to be honest, nothing wrong with that progression you have there. Lots of room for improving at that weight, and you were able to hit it for at least 1 rep on all sets so now it is onward and upward with the reps!

    Ju got dis maaaang!
    True enough, thanks Chris

    Quote Originally Posted by RegisterJr View Post
    Time for a temper pedic
    Ya? are they really that good? $$$$?

    Quote Originally Posted by love2liftkat View Post
    Waaaay behind on your log but I see you’ve been steadily killing it! How old is your bed?
    You know, it is only 7 years old - was not cheap. I believe its a Simmons Beautyrest. It has not worn well at all. And just hurts my back.

    And thanks Kat!!

  14. 10/2/2017 LEGS

    Week 7 ...4km fast paced walk at lunch

    Picked up my new car today too!

    Went with a 2018 Santa Fe Sport AWD 2.0 Turbo... has the panoramic roof and all that jazz. Pretty sweet ride, really comfortable!


    BWx10
    BWx10
    135x5
    185x3
    235x3
    285x3
    285x3
    285x3
    285x3
    285x3
    285x3
    285x3
    285x3
    285x3
    285x3

    - next week 295!

    Standing Calf Raises
    185x20
    185x20
    185x20
    185x20
    185x20

    Crunches
    20
    20
    20
    20
    20

  15. 10/3/2017 Leg Assistance Day

    4km walk a lunch.

    Rest periods were 1 minute between sets or supersets.

    Leg Press (in smith from floor, pause at bottom of each rep)
    225x12
    315x12
    375x12
    405x12
    405x12
    405x12


    Leg Extensions superset Leg Curls
    90x12 / 90x12
    90x12 / 90x12
    90x12 / 90x12

    Lunges (DB in hands, weight is per db)
    45x12
    45x12
    45x12


    Stiff Legged Deads
    140x12
    140x12
    140x12

  16. Yup, temper pedic is awesome. Pretty pricy but mine seems to age OK. On year 10 I think
    “Care for the flock that God has entrusted to you. Watch over it willingly, not grudgingly—not for what you will get out of it, but because you are eager to serve God. ... lead them by your own good example.” 1 Peter‬ 5:2-3‬

  17. Quote Originally Posted by RegisterJr View Post
    Yup, temper pedic is awesome. Pretty pricy but mine seems to age OK. On year 10 I think
    Thanks Thomas will look into it.

    - Is it the kind where you cannot feel the other person move in the bed?

  18. 10/4/2017 Chest

    Week 7 / Day 3

    - Good session, lost a rep on bench though.. but too be honest, felt really tired and leg drive was non existant.

    4km walk at lunch time, lift was before work.

    Hitting 265 again (3rd round), again got more reps in but didnt get all 10 yet... getting there though!
    Warmup:
    20 bar wide
    20 bar narrow
    20 bar mid grip
    Band over and backs 2 sets of 15

    135x5
    185x3
    255x3
    265x3
    265x3
    265x3
    265x3
    265x3
    265x3
    265x2 - lost a rep
    265x2
    265x2
    265x2

    Standing Calf Raises (holding db in each hand / weight per side)
    60x25
    60x25
    60x25
    60x25
    60x25
    60x25
    60x25
    60x25

  19. At least you know that you were already feeling tired. That way missing the rep doesn't get into your head too much!
    Live Hard, Laugh Hard, Love Hard and Heal Fast! - KLEEN
    Current Training Log -
    http://anabolicminds.com/forum/workout-logs/276206-kleen-strong-body.html

  20. Quote Originally Posted by MrKleen73 View Post
    At least you know that you were already feeling tired. That way missing the rep doesn't get into your head too much!
    Ya I am at a point now where I am able to let it roll off my shoulders... its simply a rep!

  21. 10/5/2017 Chest Accessory (Shoulders, Triceps, Chest)

    4km walk will be done at lunch

    Seated Over Head Barbell Press
    - 2 warmups with just the bar
    75x12
    95x12
    115x12
    135x12
    135x9
    135x10


    DB Lateral Raises
    20x10
    20x10
    20x10


    DB Shrugs
    70x12
    70x12
    70x12


    Swiss Bar Bench Press
    145x12
    165x12
    185x9
    185x7
    185x7




    Close Grip Bench
    135x12
    155x12
    155x10
    155x10





    VBar Pushdowns
    90x12
    90x12
    90x12

    Bent Over Overhead rope extensions
    100x10
    100x10
    100x10

  22. 10/6/2017 Deads with Hex/Trap Bar

    4km walk preworkout

    Huge improvement this week. Added some glycofuse pre and intra and a good walk got the blood flowing... crushed it!

    Deadlifts
    155x5
    205x5
    255x3
    305x3
    375x3
    375x3
    375x3
    375x3
    375x3
    375x3
    375x3
    375x3
    375x3
    375x3

    - 385 attempt next week!

    Standing Calf Raises (holding plates (weight per hand), and toes elevated) superset Cruches
    45x25 / 25
    45x25 / 25
    45x25 / 25
    45x25 / 25

  23. Strong work side. Deadlifts are looking great
    “Care for the flock that God has entrusted to you. Watch over it willingly, not grudgingly—not for what you will get out of it, but because you are eager to serve God. ... lead them by your own good example.” 1 Peter‬ 5:2-3‬

  24. Will the 385 be a the highest you have gone in the 10 set series? If so congrats on bumping up another notch. Seems like I remember you saying something about 375 was the highest you had gone before your deload right?
    Live Hard, Laugh Hard, Love Hard and Heal Fast! - KLEEN
    Current Training Log -
    http://anabolicminds.com/forum/workout-logs/276206-kleen-strong-body.html

  25. Quote Originally Posted by MrKleen73 View Post
    Will the 385 be a the highest you have gone in the 10 set series? If so congrats on bumping up another notch. Seems like I remember you saying something about 375 was the highest you had gone before your deload right?
    Absolutely. In fact, 375 was the highest I ever got for any set/rep count ... this program has done me well
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