Wasme's recomp journey....

12/18/2013

Warmup: 5km (PM run, actually went far better than most pm runs do)

Stimul8 taken 15 minutes prior to my weights session

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

Rope Pushdown ss Dumbbell Curls
90x12 / 30x15
90x12 / 35x15
90x12 / 35x15

- good warmup to get the blood flowing


Tri-Set 1

Dumbbell Kickbacks ss Seated Dumbbell Curls ss Bent Over Rope Extensions
20x12 / 35x12 / 110x12
25x12 / 35x12 / 110x12
25x12 / 35x12 / 110x12
25x12 / 35x10 / 110x12

- Kickbacks: 6 normal, 6 palms facing up (very awkward, will take some getting used to)
- Seated Curls: incline bench, palms facing up and both arms at once


Tri-Set 2

Barbell Curls ss Bench Dips ss Preacher Curls
85x8 / BWx8 / 80x8
85x8 / BWx8 / 85x8*
85x8 / BWx8 / 80x8
85x8 / BWx8 / 80x8

-Barbell Curls: with 3 second negatives

*went for 85 on preachers it was a huge struggle to hit the 8 count, so dropped it back down to 80


Rest periods were short and again workout was crazy good. Arms were pumped, and all jittery when I went in the house.
 
wasme said:
12/18/2013

Warmup: 5km (PM run, actually went far better than most pm runs do)

Stimul8 taken 15 minutes prior to my weights session

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

Rope Pushdown ss Dumbbell Curls
90x12 / 30x15
90x12 / 35x15
90x12 / 35x15

- good warmup to get the blood flowing


Tri-Set 1

Dumbbell Kickbacks ss Seated Dumbbell Curls ss Bent Over Rope Extensions
20x12 / 35x12 / 110x12
25x12 / 35x12 / 110x12
25x12 / 35x12 / 110x12
25x12 / 35x10 / 110x12

- Kickbacks: 6 normal, 6 palms facing up (very awkward, will take some getting used to)
- Seated Curls: incline bench, palms facing up and both arms at once


Tri-Set 2

Barbell Curls ss Bench Dips ss Preacher Curls
85x8 / BWx8 / 80x8
85x8 / BWx8 / 85x8*
85x8 / BWx8 / 80x8
85x8 / BWx8 / 80x8

-Barbell Curls: with 3 second negatives

*went for 85 on preachers it was a huge struggle to hit the 8 count, so dropped it back down to 80


Rest periods were short and again workout was crazy good. Arms were pumped, and all jittery when I went in the house.
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Are you doing these on Jefit? I'm gonna attempt to steal this for tomorrow.
 
Also, are the curls alternating?
 
JudgementDay said:
Gotta love those tri-sets and supersets for the pumps :D
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Tell me about it. Can't say as I have ever done tri/bi/tri or bi/tri/bi supersetted before. Only took 30 seconds between supersets so those doubled up ones felt like they were back to back.

RegisterJr said:
Are you doing these on Jefit? I'm gonna attempt to steal this for tomorrow.
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No sorry, don't use it. Go for it!

RegisterJr said:
Also, are the curls alternating?
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Yes the first superset I did standing / alternating. The seated ones stated to do them at the same time.
 
12/19/2013

Weights: Day off

Run: likely 6km after work.


Still have predominant DOMs in my back, arms (especially triceps) pretty sore today too. With my first week of workouts in the bag I must admit, Mountain Dog Training Rocks! Have a good day gentlemen.
 
Nice work Simon killing it as usual in here!
 
Days off are great, time for rejuvenation and reflection.
 
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.
 
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.
 
RegisterJr said:
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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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...
 
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
 
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!
 
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!!!!!!
 
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.
 
MrKleen73 said:
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.
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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.

JudgementDay said:
Awesome training as always bro!

Great to hear you got your power back, Merry Christmas bro!
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Thanks Tommy, Merry Christmas

packers6211 said:
Merry Christmas brothers!!
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And to you hulk!
 
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.
 
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.
 
Nice work Wasme. Damn, looking forward to these workouts...
 
RegisterJr said:
Nice work Wasme. Damn, looking forward to these workouts...
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You will really enjoy it. Totally different feel to it, for me anyway. In a sense very engaging.

drewsicle3210 said:
Smash session!
Holy hell bro, that looks like a big workout.
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It was long but with a quick pace didn't take as long as it looks.

packers6211 said:
Wicked updates brother!! Wish we had snow in bama!!! We suck
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Thanks Tommy... well you are welcome to fly up and shovel my driveway! I can see you now, making snow angels lmao
 
In for snow angels!
 
'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
 
12/28/2014

Decided to see how the trails / park were this morning and headed out for a 6km run. Park was littered with trees/branches from all the ice being on them. Was like running an obstacle course for part of it. Good run though, first one in 5-6 days..so felt nice


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


Lying Leg Curls
70x15 - two leg warmup
70x15
40x15/15 - work sets one leg at a time
40x15/13
35x15/15

Squats
135x8
185x8
205x6
215x6
215x6

- performed with my new safety squat bar. Took a little getting used to, but certainly liked that bar and will be keeping it.
- slow decent on the squats
- slightly above parallel

Smith Squats (no leg press) with monster mini bands
185x8
205x8
215x8
215x8

- these were tough, was supposed to be last weeks numbers - did not happen.


Smith Machine Lunges
115 x 10/10
125 x 10/7,3

- all reps on left leg complete before moving to the right leg
- strict form, hurt like a b*tch.

Smith Machine SLDL
- tried this and found I couldn't get the stretch I am used to

Barbell SLDL
160x15
160x12,4

- much better, with a deep stretch.
- typically I hit SLDL's for 6-10 so 15 felt gruelling to say the least. I had to hold up at 12 on the second set and take a breathe as I felt like I was going to toss my cookies.
 
wasme said:
12/28/2014 Decided to see how the trails / park were this morning and headed out for a 6km run. Park was littered with trees/branches from all the ice being on them. Was like running an obstacle course for part of it. Good run though, first one in 5-6 days..so felt nice Mountain Training - Program 3 Week 3 - Phase 1 - Legs Lying Leg Curls 70x15 - two leg warmup 70x15 40x15/15 - work sets one leg at a time 40x15/13 35x15/15 Squats 135x8 185x8 205x6 215x6 215x6 - performed with my new safety squat bar. Took a little getting used to, but certainly liked that bar and will be keeping it. - slow decent on the squats - slightly above parallel Smith Squats (no leg press) with monster mini bands 185x8 205x8 215x8 215x8 - these were tough, was supposed to be last weeks numbers - did not happen. Smith Machine Lunges 115 x 10/10 125 x 10/7,3 - all reps on left leg complete before moving to the right leg - strict form, hurt like a b*tch. Smith Machine SLDL - tried this and found I couldn't get the stretch I am used to Barbell SLDL 160x15 160x12,4 - much better, with a deep stretch. - typically I hit SLDL's for 6-10 so 15 felt gruelling to say the least. I had to hold up at 12 on the second set and take a breathe as I felt like I was going to toss my cookies.
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Dude great workout bud. I absolutely love MD leg days.

I can totally relate to the higher rep SLDL.

As always nice job Simon!

snagencyV2.0 said:
danggg.. lotsa squatting, and lunges to boot! FREAKish
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Indeed, freak status
 
snagencyV2.0 said:
danggg..
lotsa squatting, and lunges to boot!
FREAKish
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Thanks brother...the rest of the day has been a rough go.

See to have developed soreness under my right foot - not sure what is up with that. Oh well, suck it up and move on!

drewsicle3210 said:
Physicians Assistant
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drewsicle3210 said:
Friggin Mountain Man, slaying some legs. Keep killing it my man.
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Thanks for clarifying. Would that be along the lines of what we call a nurse practitioner?

Will do... have no choice in the matter ;)
 
bean5er said:
Dude great workout bud. I absolutely love MD leg days.

I can totally relate to the higher rep SLDL.

As always nice job Simon!
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Thanks Justin. I am diggin' all the MD workouts so far, very dynamic and tough.

Lol, was not in favor of the high rep SLDL on this day!
 
They are similar as far as pay goes and their scope of practice.
But a Nurse Practitioner can work solo under their own license, whereas a PA would have to work under an MD's license.
I have thought about the NP route, because you can get certified as a Nurse Anesthetist and make a LOAD.
BUT, with all of the malpractice lawsuits and crap, I would rather be working up under someone else's license. PA's can't technically be sued. The MD's insurance would cover that.
 
drewsicle3210 said:
They are similar as far as pay goes and their scope of practice.
But a Nurse Practitioner can work solo under their own license, whereas a PA would have to work under an MD's license.
I have thought about the NP route, because you can get certified as a Nurse Anesthetist and make a LOAD.
BUT, with all of the malpractice lawsuits and crap, I would rather be working up under someone else's license. PA's can't technically be sued. The MD's insurance would cover that.
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Well good luck to you bro!
 
lol I'll make snow angels right after I make you hump frosty's back side!!! lol jk I don't know wth that came from! Nah we barley ever get snow. It's rare an because of our mild temps when it does snow, it doesn't last long.
 
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