Wasme's recomp journey....

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  1. 11/4/2017 Back and Bicep Secondary


    5km walk pre-workout


    Straight Arm Pulldowns
    90x12
    90x12
    90x12

    Hammer Pull Up (Band assisted) - changed grip this week
    10
    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)
    35x12
    35x12
    35x12

    Reverse Curls
    70x10
    70x10
    70x10


  2. Just finished watching UFC.... man GSP is motivation personified.
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  3. Well as you can see no workouts Monday (Squats), or today (Secondary Legs). I tweaked my back Sunday evening awkwardly movning something. Back is better this evening, but going to be a day or two before I get going with the heavy stuff. P1ss me off!

  4. Recover quickly mang!
    “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

  5. Quote Originally Posted by RegisterJr View Post
    Recover quickly mang!
    Thanks feels like one things after another.
    •   
       


  6. Dang Simon! It does seem like a constant fight for you! Praying you heal quickly!
    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

  7. You will get through it SImon, I have been in a season of minor injuries myself. Just gradually making it through and doing what I can to keep momentum when something pops up.
    Live Hard, Laugh Hard, Love Hard and Heal Fast! - KLEEN
    Current Training Log -
    http://anabolicminds.com/forum/workout-logs/276206-kleen-strong-body.html

  8. Congrats on the 395x10 for 10 PR!!!!!
    Live Hard, Laugh Hard, Love Hard and Heal Fast! - KLEEN
    Current Training Log -
    http://anabolicminds.com/forum/workout-logs/276206-kleen-strong-body.html

  9. Quote Originally Posted by MrKleen73 View Post
    You will get through it SImon, I have been in a season of minor injuries myself. Just gradually making it through and doing what I can to keep momentum when something pops up.
    Quote Originally Posted by love2liftkat View Post
    Dang Simon! It does seem like a constant fight for you! Praying you heal quickly!
    Thanks, back is alot better now and was able to squat today which felt good. Thanks for the constant support.

    Quote Originally Posted by MrKleen73 View Post
    Congrats on the 395x10 for 10 PR!!!!!
    Thanks Chris, that was an awesome one!

  10. 11/09/2017 Leg Assistance Day

    4km walk

    Back is finally feeling better, but will just do the 3 assistance days this week (Thurs/Fri/Sat) then back at it on Monday. Took it easy today though.

    Rest periods were 1 minute between sets or supersets.

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


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

    Lunges (DB in hands, weight is per db)
    bwx12
    bwx12
    bwx12


    Stiff Legged Deads
    None...

  11. 11/10/2017 Chest Accessory (Shoulders, Triceps, Chest)

    QUick one this morning before work. Back feeling better by the day... shoulder is still so so, but not as concerned about that.

    4km walk preworkout

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


    DB Lateral Raises
    20x10
    20x10
    20x10


    DB Shrugs
    70x12
    70x12
    70x12


    Swiss Bar Bench Press
    145x12
    145x12
    145x12
    145x12




    Close Grip Bench
    135x12
    135x12
    135x12
    135x12


    VBar Pushdowns
    90x12
    90x12
    90x12

    Bent Over Overhead rope extensions
    100x10
    100x10
    100x10

  12. 11/11/2017 Back and Bicep Secondary


    5km walk pre-workout


    Straight Arm Pulldowns
    90x12
    90x12
    90x12

    Hammer Pull Up (Band assisted) - changed grip this week
    10
    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)
    35x12
    35x12
    35x12

    Reverse Curls
    70x10
    70x10
    70x10

  13. 11/13/2017 LEGS

    5km fast paced walk prior to lift

    Resetting legs, with a new bar. Using a safety squat bar, which I find gives me a slightly different stance, and I can say felt heavy, and crushed my legs - both good things..

    Squats (Safety Squat Bar)

    BWx10
    BWx10
    155x5
    205x5
    225x5
    225x5
    225x5
    225x5
    225x5
    225x5
    225x5
    225x5
    225x5
    225x5

    - obviously no shoulder impact here, which was nice. All reps were down atg... last set was tough.

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

    Crunches
    20
    20
    20
    20
    20

  14. Nice to see you back.
    I’ve never done standing calf raises. You find them effective?
    “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

  15. Quote Originally Posted by RegisterJr View Post
    Nice to see you back.
    I’ve never done standing calf raises. You find them effective?
    I do, but only if i hammer out the 20 reps, take 10-20 second and then go again.. they burn.

    How do you normally do calves?

  16. 11/14/2017 Leg Assistance Day

    4.5 km walk preworkout to try and loosen up the legs. Legs were destroyed from the SSB squats yesterday... hams/quads both very sore. Walking up the stairs after this one, wasnt easy.

    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)
    50x12
    50x12
    50x12


    Stiff Legged Deads
    140x12
    140x12
    140x12

  17. Nice work, how did your legs feel after the SSB Squats? Do you feel them more in your quads, I tend to feel them more there than with a regular squat. More like it goes from being hip dominant to being almost equally dominant, aka quads and posterior both working equally hard!
    Live Hard, Laugh Hard, Love Hard and Heal Fast! - KLEEN
    Current Training Log -
    http://anabolicminds.com/forum/workout-logs/276206-kleen-strong-body.html

  18. Quote Originally Posted by MrKleen73 View Post
    Nice work, how did your legs feel after the SSB Squats? Do you feel them more in your quads, I tend to feel them more there than with a regular squat. More like it goes from being hip dominant to being almost equally dominant, aka quads and posterior both working equally hard!
    I really liked it Chris. Found both my hams and quads were wrecked. In all honesty, not sure I have felt such leg destruction like that before. I am thinking this might be a great move to save my shoulder and for leg development. I mean 225 was tougher with the SSB than 295 was with the straight bar.

  19. 11/15/2017 Chest

    Thought my shoulder was ok, but just through feel I felt that 225 was all it had to offer. Increased the reps and got a decent session in. Bit of a let down though not going for 265 again.

    4km walk preworkout


    Warmup:
    20 bar wide
    20 bar narrow
    20 bar mid grip
    Band over and backs 2 sets of 15

    135x5
    185x5
    225x5
    225x5
    225x5
    225x5
    225x5
    225x5
    225x5
    225x5
    225x5
    225x5

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

  20. Quote Originally Posted by wasme View Post
    I really liked it Chris. Found both my hams and quads were wrecked. In all honesty, not sure I have felt such leg destruction like that before. I am thinking this might be a great move to save my shoulder and for leg development. I mean 225 was tougher with the SSB than 295 was with the straight bar.
    Yep, remember I said that for overall development in the legs this might trump the low bar, high bar, and front squat for hitting all things pretty equally! Plus no ache in the shoulder during or after!!!!
    Live Hard, Laugh Hard, Love Hard and Heal Fast! - KLEEN
    Current Training Log -
    http://anabolicminds.com/forum/workout-logs/276206-kleen-strong-body.html

  21. PSSSST!!!!

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

  22. Quote Originally Posted by MrKleen73 View Post
    Yep, remember I said that for overall development in the legs this might trump the low bar, high bar, and front squat for hitting all things pretty equally! Plus no ache in the shoulder during or after!!!!
    Indeed you did, thanks Chris!

    Quote Originally Posted by MrKleen73 View Post
    PSSSST!!!!

    Just One Thing
    Wow, I feel honoured. Thank you for your kind words.. that means a lot to me, more than you know!

  23. 11/16/2017 Chest Accessory (Shoulders, Triceps, Chest)

    4km walk preworkout

    Seated Over Head Barbell Press
    - 2 warmups with just the bar
    75x12
    105x12
    105x12
    105x12



    DB Lateral Raises
    20x10
    20x10
    20x10


    DB Shrugs
    70x12
    70x12
    70x12


    Swiss Bar Bench Press
    145x12
    165x12
    165x12
    165x12



    Close Grip Bench
    135x12
    135x12
    135x12
    135x12


    VBar Pushdowns
    90x12
    90x12
    90x12

    Bent Over Overhead rope extensions
    100x10
    100x10
    100x10

  24. 11/17/2017 Deads with Hex/Trap Bar

    4km walk preworkout

    Been a couple of weeks since I got through 395, then had a couple of weeks of not being able to dealift. But went for 405 this week. Pulled it once for 3 and then struggled with each pull. But still a PR as i have never pulled close to 400, let alone over it for a rep. So was happy, and gives me something to work on moving forward.

    Deadlifts
    155x5
    245x5
    315x3
    385x3
    405x3
    405x2
    405x1
    405x2
    405x1
    405x1
    405x2
    405x1
    405x1
    405x1

    - had to bail on alot of 2nd attempts..

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

  25. 11/18/2017 Back and Bicep Secondary


    5km walk pre-workout


    Straight Arm Pulldowns
    90x12
    90x12
    90x12

    Hammer Pull Up (Band assisted) - changed grip this week
    10
    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)
    35x12
    35x12
    35x12

    Reverse Curls
    70x10
    70x10
    70x10
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