Wasme's recomp journey....

wasme said:
1-Andro and 1-Alpha, and both you are fine with OTC PCT (REV PCT is perfect)
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Hey, almost missed the edit. Cycle support required?
 
wasme said:
1/5/2014 Mountain Training - Program 3 Week 4 - Phase 2 - Chest and Shoulders Woke to snow....slammed my BCAASAA and 1/2 scoop of stimul8 and shoveled the driveway to keep ahead of things. Then off through the park for 5km. Running in the snow sucks, slow and difficult - but that extra resistance just makes for a better workout. Between the two I would say that was 75 minutes of cardio. Took another 1/2 scoop of stimul8 with 4 max pump uncapped and 4 creatrona. As I was going outside my 16 year old daughter asked if she could try my workout with me. I was reluctant as I knew that would slow things down, but how could I say no - great chance to bond and see what she can do as she does go to the gym 5-6 days a week. So into the garage we went. Machine Flies - 3 warmups, 3 working sets - hard flex for 1 second at the top position 80x10 90x10 90x10 110x8 110x8 110x8 Incline Barbell Press - 2 warmup, 5 working sets - lower to 1" of chest, no lockout - continuous tension 135x8 185x8 205x8 205x8 205x8 205x7 205x7 - last two sets just could not get to 8. My shoulder pain started to flare up during this exercise. My daughter actually notice that my right side doesnt drop as much as my left. She noticed there was a slight tilt to the bar. So I must be putting more load on my left shoulder than my right. This would totally make sense. With lighter weight this did not happen, only when things got heavy or I started to struggle. Perhaps I should do more dumbbell work? Flat Dumbbell Press - palms facing, deep stretch with a pause at the bottom, 3/4 lockout 50x8 60x8 60x8 65x8 Decline Dumbbell Press (in place of Dips) / Band Over and Backs 50x10 / 8 60x10 / 8 60x10 / 8 Dumbbell Rear Raises / Band over and backs 20x10 / 10 20x35 / 10 20x35 / 10 20x35 / 10 - Must admit I paused alot during those 35 reps on all sets. Found it brutal. Next time around I will have to go with a lighter wait. Delts felt smoked. Dumbbell Side Laterals - raise to just above ears / Band over backs 15x15 / 8 15x15 / 8 15x15 / 8 15x15 / 8 - By the time I was on set 3, the bands over backs were just killing. Cage Presses 115x9 135x7 145x5 165x3 - daughter noticed again there that the left side of the bar was dropping slightly more than the right, and again shoulder was nagging. I might start lowering the weight a bit to even things out. Suggestions welcome.. Another gruelling but great session. Actually having Ashley in my gym with me helped decipher what my shoulder issue has been and the workout flew as we were able to talk abit and I was able to teach her some things. She was a trooper and went with light weight and did everything I did. At the end, she looked at me and said "oh my god i cant believe how hard your workouts are, thanks Dad." I left the garage feeling really good on this day.
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Put your shoulder into extension (pull shoulder with straight arm vertically behind you like to a vertical rear fly, and palpate your front shoulder and if in the groove of your front deltoid is super tender you most likely have tendonitis in your biceps tendon.
 
1/16/2014

No lifting today... but did go for a 6km run after work.


1/17/2014

Snowed over night, so my run today should be fun (ice under snow).

Chest/Shoulders after work...boom!
 
1/17/2014 Cont'd

After work.

Warmup: 5km run

Mountain Training - Program 3
Week 6 - Phase 2 - Chest and Shoulders

- Entire workout done with 30-45 second rests

Flat Dumbbell Press - 3/4 lockout, good stretch
45x10
55x10
60x12
70x10
75x7
75x5

- last two sets I fell one rep short

Incline Barbell Press - 3/4 lockout, bar down to 1 inch over chest (bench set at about 35-40 degrees)
160x8
185x5
215x5
225x5
225x5
225x5


Barbell Bench Press - no lockout
165x15
175x15
185x12,p,3

- this was a long slow grind... missed the last set by 3, paused and finished them

Flies (in place of pec minor dips)
100x15
100x15


Reverse Crossover (in place of reverse peck deck)
50x15
50x15
50x15
50x15


One Arm Leaning Side Laterals - holding side of rack and leaning away from it, weight brought to just above ear
20/20x15
20/20x15
20/20x15
20/20x15

- shoulders were on fire

Barbell Over and Backs
65x10
75x10
85x9

- these get heavy so fast

Hang and Swing Destroyer Set - 45 degree incline laying face down
40x60
20x30
Band x 10 (in standing position)

- I find these brutal, and still have not mastered them. I will admit on the 60 i had to pause a few times as I was just burnt


All in all a great session, chest hurts, shoulders hurt, and legs still hurt from 2 days ago ... beauties!
 
awesome consistency in here simon, as always
and don't worry about these guys nay-saying your cardio efforts -- you da man with that stuff ;)
 
wasme said:
1/17/2014 Cont'd After work. Warmup: 5km run Mountain Training - Program 3 Week 6 - Phase 2 - Chest and Shoulders - Entire workout done with 30-45 second rests Flat Dumbbell Press - 3/4 lockout, good stretch 45x10 55x10 60x12 70x10 75x7 75x5 - last two sets I fell one rep short Incline Barbell Press - 3/4 lockout, bar down to 1 inch over chest (bench set at about 35-40 degrees) 160x8 185x5 215x5 225x5 225x5 225x5 Barbell Bench Press - no lockout 165x15 175x15 185x12,p,3 - this was a long slow grind... missed the last set by 3, paused and finished them Flies (in place of pec minor dips) 100x15 100x15 Reverse Crossover (in place of reverse peck deck) 50x15 50x15 50x15 50x15 One Arm Leaning Side Laterals - holding side of rack and leaning away from it, weight brought to just above ear 20/20x15 20/20x15 20/20x15 20/20x15 - shoulders were on fire Barbell Over and Backs 65x10 75x10 85x9 - these get heavy so fast Hang and Swing Destroyer Set - 45 degree incline laying face down 40x60 20x30 Band x 10 (in standing position) - I find these brutal, and still have not mastered them. I will admit on the 60 i had to pause a few times as I was just burnt All in all a great session, chest hurts, shoulders hurt, and legs still hurt from 2 days ago ... beauties!
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Hows the shoulder pain?
 
snagencyV2.0 said:
awesome consistency in here simon, as always
and don't worry about these guys nay-saying your cardio efforts -- you da man with that stuff ;)
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Thanks Steve! Appreciate it.

NattyForLife said:
Hows the shoulder pain?
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Leading into the workout, wasn't at all. Post workout I just have normal 'load' soreness. I did try what you had mentioned and there was no tenderness.

Been focusing on correcting form and it seems to be helping. Thanks for asking.
 
wasme said:
Thanks Steve! Appreciate it.



Leading into the workout, wasn't at all. Post workout I just have normal 'load' soreness. I did try what you had mentioned and there was no tenderness.

Been focusing on correcting form and it seems to be helping. Thanks for asking.
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Attaboy
 
1/18/2014

Mountain Training - Program 3
Week 6 - Phase 2 - Back and Calves

Warmup: 6km run

- tried something a little different here was dosings. I took 4 max pump uncapped, 4 creatrona capped with my bcaa-saa. Found my run was a breeze. The max pump seemed to make things feel a bit more effortless. This could also be because this was my first morning run in a week. As most of you know I far prefer running in the am as apposed to after work.

- next up 1.25 scoops of Stimul8

One Arm Barbell Rows
60x10
70x10
80x10
80x12
90x10
95x8
100x6

- almost did not make 6 with right on that last set


Cable Low Rows - lean forward and stretch lats out, then drive weight back with your elbows (should be sitting straight up when you have weight pulled back)
110x10
110x10
120x10
120x10

- great stretch in the lets at the starting position, tried hard to reeling flex hard when I pulled elbows back
- mind muscle connection this one was top notch

Dumbbell Pullovers - lying on bench, head hanging off
60x10
60x10
60x10

Rack Deadlifts - new exercise for me
205x5
245x5
275x5
275x5
305x5
305x5

- was being as careful as possible to not tweak back on this one. Can see it would be very easy to do so.
- I was 4-5 different you tube videos before doing this to have all my angles covered
- liked them

Hyper-extension with band
1xFailure
1xFailure

Standing Calves in Smith - deep stretch, hard flex
165x10
165x10
205x10
205x10
205x10
205x10
205x14 - last set I kept going till form slipped
 
Nice work Simon!
 
1/19/2014

Mountain Training - Program 3
Week 6 - Phase 2 - Arms

Warmup: 5km run - in flurries (which was nice actually)

Ok first of all after this stretch of workouts and those rack deads yesterday I am just one big walking DOM lol... Really good arm workout today.. arms were pumped just right and already pretty sore from this mornings venture.

V-bar Pushdowns *30 seconds rest
90x12
90x12
90x12
90x20
100x20
100x20
100x20
100x20

Bench Dips (feet elevated on another bench) - 3 second descent *45 seconds rest
BW x 6
BW x 6
BW x 6
BW x 6
BW x 6
BW x 6

Decline Lying Extension (25lb plate under foot of bench) *60 seconds rest
80x15
80x15
80x13,2
80x11,3,1

Seated Dumbbell Curls (5L/5R, 5L/5R) *30 seconds rest
35x10
35x10
35x10
35x10

Preacher Curls *45 seconds rest
50x15
60x15
70x15
70x15
70x12,3
65x14,1
55x15
45x15

- added the last two sets to just totally burn out my muscles and further the engorgement of blood

Hammer Curls (5L, 5R/5L. 5R) *30 seconds rest
35x10
35x10
35x10
35x10
 
I adopted that L/R/L/R for curls as well. Actually it was one of your logs I got it from. Feels like I get a better burn doing it this way.
 
Makes for a nice pump and can get you 10 reps with a little higher weight than you could do for 10 straight. Definitely a functional alternative.
 
wasme said:
I find the muscle really fills up with blood better this way. Thanks (I picked up the technique from breezy11)
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Yeah, always good for a solid pump. It gives your bicep a few seconds to fill with blood before blasting it again. I like changing the approach pretty often between one arm at a time, alternating single reps, and alternating multiple reps.
 
1/21/2014

I really didn't I was going to get a chance to workout today as I left the house at 630 this morning and didn't get back home till 830. However, the moment I walked in the house, I just needed to get in the garage. No warmup run tonight (-30 out there) so finished the session on the treadmill.

Mountain Training - Program 3
Week 7 - Phase 2 - LEGS

Barbell Still Legged Deadlifts
125x10
155x10
175x10
185x10
190x10
195x10

Lying Leg Curls
80x15
90x15
90x15

Smith Squats (no bands) and in place of Leg Press
135x10
185x10
225x10
255x10
275x10
295x6

- pyramid up till you cannot hit 10 reps

Safety Bar Squats - 3 sec decent, just above parallel
165x6
205x6
235x6
235x6
235x6 - last couple of these were very intense

Hack Squat
135x10
185x10
225x10
245x10

My legs were just wrote off. Came in had another dose of BCAASAA and went to the basement to watch some hockey and go on treadmill.

30 minutes - Speed 4-4.4 mph, incline 4, 4.5 ... all random changes.

Walking up stairs... a chore.
 
Solid, Wasme. The safety bar squats... Is that to failure when it hits the bar?
 
wasme said:
I am not sure what you mean? The safety bar (is a squat bar) think I have shown you a pic before.
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Oooh. Yes, I was thinking of something else.

Carry on.
 
1/22/2014

Another PM session, and legs are very sore from yesterday.

Mountain Training - Program 3
Week 7 - Phase 2 - CHEST

Dumbbell Press - slight elevation
40x10
50x10
55x10
60x8
70x8
75x7
75x6


Stretch Pushups superset with Dumbbell Rear Laterals
To Failure / 20 x 20
To Failure / 20 x 20
To Failure / 25 x 20
To Failure / 25 x 20

- I do not count the pushups as I am sure I do more if I just do it and think about it. Got a great stretch on these as my hands and feet were on blocks about 8 inches off the ground

- First time doing DRL's. They were performed bent over with a hang and swing motion (not a full range of motion)


Banded Bench Press - 1 second pause at the bottom, lockout and 1 second flex
205x5
205x5
215x5
215x5
215x5

- first time doing these, and it was intense. The last reps on sets 4 and 5 were difficult as the tension at the top was extreme.


Dumbbell Swings - side laterals with head tilted back and a short range of motion. First time for these as well
30x25
30x25
30x25

Decline Bench Press (in place of Dips) superset with band over and backs
165x15 / 8
165x15 / 8

Reverse Crossovers (in plaace of reverse peck deck) superset with band over backs
50x25 / 8
60x20 / 8
60x15 / 8
70x10 / 8


Post workout LISS: 30 minutes on treadmill
Incline at 4 and speed varied between 4 and 4.4


Another fantastic session.
 
Very impressive shoulder presses. I'm serious cause I absolute suck at it. I get to where I can get around the 60's and then that's it.
 
Excellent work Brother!
 
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