Wasme's recomp journey....

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    Quote Originally Posted by superbeast668 View Post
    Those are some bright ass shoes holy crap.
    Lol... ya a little something different. Actually with alot of early morning runs coming my way they might help in not getting hit by a car!!! lol

    Quote Originally Posted by love2liftkat View Post
    I can't imagine why your legs are shaky! You just destroyed them!!!! Those leg press' sound intense!!!
    They were rough.. but I felt totally in the zone - thanks Kat!
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    Quote Originally Posted by wasme View Post
    Actually with alot of early morning runs coming my way they might help in not getting hit by a car!!! !
    I just loled hard. Im in public. Thanks.
    I'm just a dude chasing a dream
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    Quote Originally Posted by superbeast668 View Post
    I just loled hard. Im in public. Thanks.
    I do what I can bro.. lol
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    That's a never ending leg sesh. Good Lawd.

    Have you tried somersault squats yet?
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    And to think you do these workouts in a cold garage in Canada! Working legs in the cold is tough in itself and then you do those insane smith leg presses. The only bright spot I see are those shoes...lol
    Great workout man!
    Reminds me when I use to do pt in Alaska...hated it...
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    Quote Originally Posted by RegisterJr View Post
    That's a never ending leg sesh. Good Lawd.

    Have you tried somersault squats yet?
    No have not tried them as of yet... you?

    Quote Originally Posted by turff49 View Post
    And to think you do these workouts in a cold garage in Canada! Working legs in the cold is tough in itself and then you do those insane smith leg presses. The only bright spot I see are those shoes...lol
    Great workout man!
    Reminds me when I use to do pt in Alaska...hated it...
    Ya the concrete floor was a bit cold lol.
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    11/18/2014

    Today will be Chest and Shoulders after work.

    No run this morning, legs just way too sore. Actually think I will start taking my run rest day the day after my leg day. Even though the blood flow once i start going feels good - I am finding it makes my leg recovery longer and I end up having to take a day off 3-4 days after the fact. So will see how this goes... plus it was -11c this morning so it seemed like a good idea to sleep an extra 30 minutes.
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    Good idea! I hate running after a killer leg session!! ...I thought about you this morning when I was running inside the gym because it was 28 f! I wouldn't be able to function at -11c!! Lol
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    Quote Originally Posted by love2liftkat View Post
    Good idea! I hate running after a killer leg session!! ...I thought about you this morning when I was running inside the gym because it was 28 f! I wouldn't be able to function at -11c!! Lol
    Why was it so cold in your gym?? Or do you mean you were nice and warm inside and it was cool outside
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    Quote Originally Posted by wasme View Post
    Why was it so cold in your gym?? Or do you mean you were nice and warm inside and it was cool outside
    It was cold outside! Lol I was running out of the cold!
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    Quote Originally Posted by love2liftkat View Post
    It was cold outside! Lol I was running out of the cold!
    lol and here i am running into it!
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    Quote Originally Posted by wasme View Post
    lol and here i am running into it!
    I've tried to tell you that you are crazy! The first step is admitting you have a problem!
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    Quote Originally Posted by wasme View Post
    11/18/2014

    Today will be Chest and Shoulders after work.

    No run this morning, legs just way too sore. Actually think I will start taking my run rest day the day after my leg day. Even though the blood flow once i start going feels good - I am finding it makes my leg recovery longer and I end up having to take a day off 3-4 days after the fact. So will see how this goes... plus it was -11c this morning so it seemed like a good idea to sleep an extra 30 minutes.
    Freaking cold here in Indiana too. I need to move somewhere warm. Hope u are having a good week
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    Quote Originally Posted by wasme View Post
    No have not tried them as of yet... you?
    I have. Thy are tough.
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    Quote Originally Posted by love2liftkat View Post
    I've tried to tell you that you are crazy! The first step is admitting you have a problem!
    ...problem??? what problem

    Quote Originally Posted by BigBoyMuscle View Post
    Freaking cold here in Indiana too. I need to move somewhere warm. Hope u are having a good week
    So far so good man, thanks ... ya the cold is way to early this year.

    Quote Originally Posted by RegisterJr View Post
    I have. Thy are tough.
    I will have to give them a go a some point.
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    Chest and Shoulders update.

    Home from work.. and into a very chilly garage... Slipknot and a hoodie and good to go!

    DB Press - Slight Decline, ******* and flex hard
    40x8
    45x8
    50x8
    55x8
    60x8
    65x8
    70x8
    75x8
    80x8

    Incline Barbell Press - No *******
    135x5
    185x5
    205x5
    215x5
    215x5
    225x5
    225x5

    Crossovers
    60x12
    60x12
    60x12
    60x12

    Stretch Pushups
    20
    20
    18
    15+6 partials from the bottom


    DB Bent Over Side Laterals / Face Pulls
    25x15 / 100x15
    25x15 / 100x15
    25x15 / 100x15
    25x15 / 100x15

    - this became very tough...


    Cage Press
    105x5
    105x5
    115x5
    115x5
    115x5


    Solid session.. hoodie even came off midway through - got Stimul8
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    Quote Originally Posted by wasme View Post
    . hoodie even came off midway through - got Stimul8
    What?! No swelfie??!!
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    Quote Originally Posted by BigBoyMuscle View Post
    Freaking cold here in Indiana too. I need to move somewhere warm. Hope u are having a good week
    55* in my house this AM... Thought leaving the heat off would help with night sweats. I was still sweating. Then I woke up to pee and froze walking to the bathroom. Fml.
    I'm just a dude chasing a dream
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    Quote Originally Posted by love2liftkat View Post
    What?! No swelfie??!!
    I know.. i gotta get on that.. too shy

    Quote Originally Posted by superbeast668 View Post
    55* in my house this AM... Thought leaving the heat off would help with night sweats. I was still sweating. Then I woke up to pee and froze walking to the bathroom. Fml.
    LMAO... got tren?
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    Quote Originally Posted by wasme View Post
    I know.. i gotta get on that.. too shy LMAO... got tren?
    :-D
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    Man look at that volume! Went for a burnout today!! Probably a good idea with the cold, it just feels better and warms you up! Going heavy next week? As in less sets and more weight, not saying this workout wasn't heavy...lol
    Not sure how your workout program is geared right now, CRS setting in on me!
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    Quote Originally Posted by turff49 View Post
    Man look at that volume! Went for a burnout today!! Probably a good idea with the cold, it just feels better and warms you up! Going heavy next week? As in less sets and more weight, not saying this workout wasn't heavy...lol
    Not sure how your workout program is geared right now, CRS setting in on me!
    Thanks man. Actually I am in the middle of Muscular Demolition (Meadows). I think I am going to pick up and try Mi40x, as it is on sale for around $50...if so that would be next.

    From an email I got incase anyone is interested:
    "http://www.mi40x.com/fb1million/ <--- 50% off!!
    Those discounts disappear shortly so get it on it NOW!"

    But ya, I have tossed around the idea of doing FST-7 again with a focus on lifting heavier. But too be honest. So many options.
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    11/19/2014 BACK

    This morning started with a very cold 6km run. Was a good one with a great pace, but the wind in the face when I first headed out the door was like a being hit by a freight train. (just less messy lol)


    Back up this evening..
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    Yeah, when you posted the link in Kleens thread I bought it. Not sure if I'll do the plan but I should pick up some ideas to incorporate. Who knows I might like the plan and run with it.
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    Quote Originally Posted by turff49 View Post
    Yeah, when you posted the link in Kleens thread I bought it. Not sure if I'll do the plan but I should pick up some ideas to incorporate. Who knows I might like the plan and run with it.
    Chris seems to be really liking it... so figure might be worth a shot even to learn some new stuff.. just bought it myself.
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    Back update..

    Just finished up my back workout and then shoveled the driveway.... (we'll call that round 2 of cardio)

    Meadows Rows
    35x8
    60x8
    70x8
    80x8
    95x8
    105x8
    115x8
    120x8
    125x8

    Chain Deadlifts
    135x3
    185x3
    225x3
    255x3
    285x3
    305x3
    305x15 + 2 sets of chains

    - this set of 15 was performed, 1 rep, 10 seconds rest, 1 rep, 10 seconds rest....to 15.


    DB Pullovers
    60x12
    60x12
    60x12
    60x12


    Shrugs - 2 second hold
    135x8
    185x8
    205x8
    215x8
    225x8

    HyperExtensions
    10
    10
    10

    ...back is pretty sore...(not tweaked, the good way)
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    Sweet!! Hit the Meadows hard today! After doing those and the deadlifts I bet that shoveling was a true"pressing" exercise. Thankfully I don't have that to worry about...
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    305 plus chains for 15....

    Nice Simon.

    Snow is pretty and all, from a distance.
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    Quote Originally Posted by turff49 View Post
    Sweet!! Hit the Meadows hard today! After doing those and the deadlifts I bet that shoveling was a true"pressing" exercise. Thankfully I don't have that to worry about...
    Back was lit up... and the snow flew off the shovel...

    Quote Originally Posted by RegisterJr View Post
    305 plus chains for 15....
    Nice Simon.
    Snow is pretty and all, from a distance.
    Agreed!

    Keep in mind those 15...were set up as 1 rep lifts with 10 sec between. I could not have pulled that for a full 15 non stop. Form would get sloppy and I'd tweak my back.
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    11/20/2014

    Not sure if today will be a rest day or Chest/Shoulder pump. To be determined after work.

    Few inches of snow last night. Nothing like Buffalo though

    The new Salomon's were great in the snow though this morning. No slipping/sliding, etc.. good stuff. Run was the normal 6km, but slower pace due to the snow....
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    Quote Originally Posted by wasme View Post
    11/20/2014

    Not sure if today will be a rest day or Chest/Shoulder pump. To be determined after work.

    Few inches of snow last night. Nothing like Buffalo though

    The new Salomon's were great in the snow though this morning. No slipping/sliding, etc.. good stuff. Run was the normal 6km, but slower pace due to the snow....
    Hate running...but hitting the stepmill hard today and a back workout on deck. Have a great day
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    Quote Originally Posted by BigBoyMuscle View Post
    Hate running...but hitting the stepmill hard today and a back workout on deck. Have a great day
    Don't have to tell you to trash that back... I read your planned 50+ setfest...

    You too brother
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    Quote Originally Posted by wasme View Post
    but the wind in the face when I first headed out the door was like a being hit by a freight train. (just less messy lol)
    This made me lol!!

    Trashed back and then shoveled the driveway! You're a monster!!
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    Quote Originally Posted by wasme View Post
    Back was lit up... and the snow flew off the shovel...



    Agreed!

    Keep in mind those 15...were set up as 1 rep lifts with 10 sec between. I could not have pulled that for a full 15 non stop. Form would get sloppy and I'd tweak my back.
    They are still taxing. The last time I did those I started with 315 with no chains and ended up having to drop weight.
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    Quote Originally Posted by love2liftkat View Post
    This made me lol!!

    Trashed back and then shoveled the driveway! You're a monster!!
    Thanks Kat!

    Quote Originally Posted by RegisterJr View Post
    They are still taxing. The last time I did those I started with 315 with no chains and ended up having to drop weight.
    Oh they are.. definitely had to grind out the last 4-5
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  36. Elite Member
    superbeast668's Avatar
    Stats
    5'10"  245 lbs.
    Join Date
    Apr 2012
    Posts
    7,140
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    2907560
    Level
    81
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    Achievements Activity AuthorityActivity ProActivity VeteranPosting ProPosting Authority

    The one time I'm glad I'm in apartment. Snow.
    I'm just a dude chasing a dream
  37. Diamond Member
    wasme's Avatar
    Stats
    5'11"  216 lbs.
    Join Date
    Jun 2009
    Age
    44
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    11,609
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    4772522
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    Quote Originally Posted by superbeast668 View Post
    The one time I'm glad I'm in apartment. Snow.
    I hear ya! The pics I have seen of Ralph Wilson Stadium are crazy
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  38. Diamond Member
    wasme's Avatar
    Stats
    5'11"  216 lbs.
    Join Date
    Jun 2009
    Age
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    11/21/2014 Chest / Shoulders

    Warmup: 5km run...

    DB Hex Press
    40x10
    40x10
    40x10
    50x10
    50x10
    50x10
    50x10

    Crossovers / Band Over and Back
    60x15 / 10
    60x15 / 10
    60x15 / 10
    60x15 / 10

    DB Press
    60x10
    70x10
    70x10
    75x10+10 paritals out of the bottom

    DB Side Laterals
    15x8
    20x8
    20x8
    20x8
    20x8

    Bent Over Rear Delt Lateral Raises / SPidercrawls
    25x20 / 3
    25x20 / 3
    25x20 / 3


    Had a great chest pump going.. rear delts were on fire after that last superset.
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  39. Elite Member
    RegisterJr's Avatar
    Stats
    5'10"  197 lbs.
    Join Date
    Feb 2013
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    Awesome looking pump day. I love the spider/Delt raise combo.
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    @RegisterJr on Twitter and Instagram.
  40. Diamond Member
    wasme's Avatar
    Stats
    5'11"  216 lbs.
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    Jun 2009
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    Quote Originally Posted by RegisterJr View Post
    Awesome looking pump day. I love the spider/Delt raise combo.
    It actually wasn't listed as a superset ... but I was deep into some Slipknot and thought f it and tossed them together...
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