Wasme's recomp journey....

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    Wasme's recomp journey....


    The time has come to start a new log. Something long term, yet with some short term goals thrown in the mix. I have found it a great way to track things and above all make me accountable for my workouts and nutrition.

    I am 43 years old, 5’11 and currently sitting at 220lbs. I feel I have come a long way in the last 6-7 years and happily this journey never has to end. Like many of us on here, I do have a busy life with a career/family (somewhat large) and so on, but I try my hardest to make this lifestyle a priority - a healthy obsession.

    I have just completed 8 weeks of German Volume Training which was challenging, fun and at times very humbling. Previous to GVT, I pushed through a stint of Power/Hypertrophy and many runs of my all-time favorite, FST-7.

    My journey will now head in a new direction as I enter the world of Meadows Training. So pull up a chair, enjoy your post-workout meal and let's get it done…
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    Firrrsssttt!
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    Quote Originally Posted by drewsicle3210 View Post
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    Right on, thanks Bean!

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    I ran in 1.4F weather this morning, worked out in a cold fn garage - wanna trade spots? welcome bro.

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    ..and this is the goal at the end of this journey!

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    I'm in.
    There he is, thanks Breezy. First MD workout in the books, all I can say is wow. (and the bands rock)
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    12/14/2014

    This morning started like most others, just freezing cold and in blowing snow. Time to break out the winter running gear I suppose.

    - 5km fasted upon rising, with some BCAA+SAA.

    Once home downed some Stimul8 and waiting for the 'fuzzies'.


    Mountain Training - Program 3
    Week 1 - Phase 1 - Legs


    Barbell Stiff Leg Deadlifts
    110x8
    140x8
    160x8
    180x6
    180x6
    180x6

    - 3 warmup, 3 work sets
    - continuous tension, no *******
    - the last set of these was very tough, especially not locking out for a second or two rest


    Banded Smith Machine Squats
    155x8
    175x8
    195x8
    205x8
    205x8
    205x8

    - 3 warmup, 3 work sets
    - bands gave more resistance than I expected
    - tried to lower slowly, with a explosive push


    Hack Squat - perform this with a smith machine and a angled patio stone. Not exactly a hack machine but does in a pinch.
    165x6
    185x6
    195x8
    195x8 drop 165x8 drop 135x8

    - 2 warmup sets, 2 work sets (2nd with 2 drops)
    - paused at the bottom for work sets
    - the drop set was absolutely gruelling...135 felt like 335


    Step Ups - Plates in hands
    25x10L/25x10R
    35x10L/35x10R

    - the level of sweat by this point was crazy.


    Lying Leg Curls
    60x25
    70x23

    - probably should not have increased the weight here as 24/25 were definitely partials, therefore did not count them.


    Thoughts: First day of MD training was awesome. Albeit hard, it was actually fun and at the other end of the spectrum from GVT.
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    How do you band a smith machine?
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    Here buddy
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    Quote Originally Posted by RegisterJr View Post
    How do you band a smith machine?
    Lifted the leg of the machine slide it under and then over the bar...
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    Quote Originally Posted by Danb2285 View Post
    Here buddy
    Awesome, glad to have another MD veteran!
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    12/15/2014

    Well after another long night at a neigbourhood party (home at 320am, but no crown this time and just 2-3 pints) crawled out of bed around 1030, dosed 10g of BCAA+SAA and was out the door for a run. We had a pretty decent snow fall all day yesterday and the park had not be plowed out yet. So ran through the snow which really showed how sore my legs were from yesterday's session. 5km in the snow, was tough - great resistance.

    Dosed up some Stimul8 and off to the garage.

    Mountain Training - Program 3
    Week 1 - Phase 1 - Chest and Shoulders

    - Rest between sets was 30 seconds unless noted differently

    Dumbbell Hammer Incline Press
    40x10
    50x10
    55x10
    60x9 (fail to 12 so started over)
    55x12
    55x10
    55x8
    55x6

    - 3 warmup sets
    - 4 work sets, deep for a good stretch
    - as mentioned I tried to go 60's for 12, and could not get it today. So dropped back to 55's and did the 12/10/8/6


    Slight Incline Dumbbell Press
    55x6
    60x6
    70x8
    70x6

    - 2 warmup sets
    - 2 work sets, 2nd set did not make it to 8
    - 25lb plate under front of bench to provide a slight incline


    Bench Press
    165x15
    165x13

    - no pause, no *******, bar just touching chest and back up
    - found these gruelling at a light weight. Set 1 was a complete struggle and set 2 I couldn't make the 15


    Stretch Pushups
    14,13

    - Elevated hands and feet 6 inches from floor
    - After the previous exercises I was already burnt and feeling pain
    - Crazy pump and soreness in chest after completing these.


    Heavy Side Laterals
    30x8
    30x8
    30x8
    30x8

    - slight lean to engage rear delts, and slight swing to get the weight up
    - probably could have gone a little heavier, but first time trying them.


    Bent Over Rear Delt Raises
    15x30
    15x25
    15x20
    15x15

    - 2 min rest between sets
    - found this gruelling


    Ultra Wide Overhead Barbell Presses
    45x12
    55x12
    55x12

    - Knowing Meadows does these with 70-80 lbs, I was humbled by just using the bar, and then adding 10lbs.
    - Lower to touch top of chest, raise to top of head

    Day 2 of MD, proved to be as hard as the first, but again I really enjoyed it. I really like how the program is layed out, almost like John is sitting there beside you giving you instructions. The workout feels more 'involved' and engaging this way.

    Rest day tomorrow. I did mess around in the garage after to set up for meadows rows and I do think I can make that work without buying a landmine floor attachment for the olympic bar.
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    Great workout Simon. I am looking forward to giving this a go in the near future.
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    Sounds... Grueling; to steal your word.

    Quote Originally Posted by wasme View Post
    Lifted the leg of the machine slide it under and then over the bar...
    Pfft. Ours are bolted down.

    Quote Originally Posted by drewsicle3210 View Post
    Great workout Simon. I am looking forward to giving this a go in the near future.
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    Quote Originally Posted by drewsicle3210 View Post
    Great workout Simon. I am looking forward to giving this a go in the near future.
    Thanks Andrew. It has only been two workouts, but I can already see why the guys all enjoy MD training so much.

    Quote Originally Posted by RegisterJr View Post
    Sounds... Grueling; to steal your word.

    Pfft. Ours are bolted down.

    Here, here.
    Oh it was Thomas...

    Ah the beauty of it being mine and in my garage. I am wondering though if using them in really cold weather could damage them....? Anyone ?
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    Oh sweet bro!! Been away from cp a little but def in this ride! I know this will be epic as always!
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    Quote Originally Posted by wasme View Post
    I am wondering though if using them in really cold weather could damage them....? Anyone ?
    The bands? I don't see why it would. I'd be more concerned if they were left out in the heat than in the cold.
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    Quote Originally Posted by packers6211 View Post
    Oh sweet bro!! Been away from cp a little but def in this ride! I know this will be epic as always!
    Hey Pack, good to have you brother. Things good?

    Quote Originally Posted by RegisterJr View Post
    The bands? I don't see why it would. I'd be more concerned if they were left out in the heat than in the cold.
    Ya figure I will keep them inside for the most part and take them out when need be. I am actually still trying to figure out which bands are for what. As my color scheme received does not match the ones online...
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    Quote Originally Posted by wasme View Post
    Ya figure I will keep them inside for the most part and take them out when need be. I am actually still trying to figure out which bands are for what. As my color scheme received does not match the ones online...
    Did you get the pink and fuscia set?

    I kid. There wasn't a tension list or something that came with them?
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    Quote Originally Posted by RegisterJr View Post
    Did you get the pink and fuscia set?

    I kid. There wasn't a tension list or something that came with them?
    I think I was able to match them up..

    My pack has:
    1x2 short pink
    1x2 longer pink
    1x2 long green
    1x2 thick orange
    1x2 thin long orange

    Name:  bands.jpg
Views: 104
Size:  9.8 KB

    I am under the impression from the picture that:
    -both sets of Orange are the same
    -green is the same as the pink
    -the 2 sets of pink are the same as the black

    The invoice says they sent the MD training pack so I am confident they did send the right thing.
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    Yes sir bud. I took a month and did some cardio and hit the weights back up yesterday and today. Amazed myself on chest lol.
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    Quote Originally Posted by packers6211 View Post
    Yes sir bud. I took a month and did some cardio and hit the weights back up yesterday and today. Amazed myself on chest lol.
    Nice job pack.. You always have had those insane incline numbers
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    12/16/2013

    Rest Day.

    Pretty solid DOMS in my upper chest too.

    Tomorrow is Back (and probably calves. I have a been doing a bit of abs every other day) + a run (hopefully the temperature rises a little).
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    I am in and I think you may have stretched them more than usual so the tension must have gotten SICK! Perhaps on the smith you could put the bands around the lower safety catch or buy a cheap D Link and attach it to the machine in a moderately low position. You were definitely stretching them bitches farther than on a leg press and most of the times on a squat I see them around the safety pins. Then again I could be completely wrong but that just sound right. I am almost never completely wrong, only partially... LMAO!!!

    As far as messing them up I would store them in your house and take them out when you go outside to work out when cold. Not saying they will break but you are right they will be more brittle if in an extremely cold state. That being said if kept inside I don't see any problems at all.
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    Quote Originally Posted by MrKleen73 View Post
    I am in and I think you may have stretched them more than usual so the tension must have gotten SICK! Perhaps on the smith you could put the bands around the lower safety catch or buy a cheap D Link and attach it to the machine in a moderately low position. You were definitely stretching them bitches farther than on a leg press and most of the times on a squat I see them around the safety pins. Then again I could be completely wrong but that just sound right. I am almost never completely wrong, only partially... LMAO!!!

    As far as messing them up I would store them in your house and take them out when you go outside to work out when cold. Not saying they will break but you are right they will be more brittle if in an extremely cold state. That being said if kept inside I don't see any problems at all.
    Thanks Chris. They were really stretched and I found it way harder than I anticipated. However, maybe it is just crazy hard anyway lol. Next time I will try either putting them around the safety.

    Glad to have another MD expert in here...
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    Very good session Simon. Following it to a T bud. I'm pretty sure we will have another MD addict after this run :-)
    Independent
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    Quote Originally Posted by bean5er View Post
    Very good session Simon. Following it to a T bud. I'm pretty sure we will have another MD addict after this run :-)
    Gotta admit, so far I am impressed. Excited to get home after work and try MD back day. Seems to have revitalized me.
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    Oh man you are gonna love MD Back Day. For the stretchers I recommend really leaning forward and dipping your body down into the stretch it really makes a difference. I am sure you watched the video if not make sure you do and subscribe to his youtube channel Mountaindog1
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    Quote Originally Posted by MrKleen73 View Post
    Oh man you are gonna love MD Back Day. For the stretchers I recommend really leaning forward and dipping your body down into the stretch it really makes a difference. I am sure you watched the video if not make sure you do and subscribe to his youtube channel Mountaindog1
    I am sub'd to his channel. Actually been using stretchers in the past after seeing Breezy do them. I love them. I can imagine with the lead up exercises they will be killer later on!
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    Quote Originally Posted by wasme View Post
    I am sub'd to his channel. Actually been using stretchers in the past after seeing Breezy do them. I love them. I can imagine with the lead up exercises they will be killer later on!
    Absolutely and you will love the Meadows Rows if you haven't already tried them.
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    http://anabolicminds.com/forum/workout-logs/256911-kleen-cuts-back.html
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    Quote Originally Posted by MrKleen73 View Post
    Absolutely and you will love the Meadows Rows if you haven't already tried them.
    No never have.. cleared some space in the garage so i have a corner to put the bar in... looking forward to trying them.
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    Quote Originally Posted by wasme View Post

    No never have.. cleared some space in the garage so i have a corner to put the bar in... looking forward to trying them.
    Make sure to tilt you're body away from the hand you are using.....so if your are rowing with the right side you're left foot will be forward, right back. Left forearm on your quad then tilt to the left and put your elbow on the inside of your quad.....that video I posted showed me doing that while I faced the camera. I'm too upright so be a little more bent over and lower the weight as far down add you can to stretch the lat. Flex the lat to pull the weight up.
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    Quote Originally Posted by Montego1 View Post
    Make sure to tilt you're body away from the hand you are using.....so if your are rowing with the right side you're left foot will be forward, right back. Left forearm on your quad then tilt to the left and put your elbow on the inside of your quad.....that video I posted showed me doing that while I faced the camera. I'm too upright so be a little more bent over and lower the weight as far down add you can to stretch the lat. Flex the lat to pull the weight up.
    Thanks for the advice, did just that. I totally underestimated these.
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    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.
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    Sub'd
    Sponsored Logs
    {Division 1, Licogenix, Formula-X} (Courtesy JD and Athletix)
    {Amino1} (Courtesy JPMiller and MusclePharm)
  39. Diamond Member
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    Quote Originally Posted by HokiePride View Post
    Sub'd
    Awesome glad to have you along HP.
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    Quote Originally Posted by wasme View Post
    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.
    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:-)
    Independent
  

  
 

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