Wasme's recomp journey....

For some reason it puts stress on my shoulders even when I have had several say the form was correct. I want to do them on a hack squat machine but no gym around my area has one anymore.
 
packers6211 said:
For some reason it puts stress on my shoulders even when I have had several say the form was correct. I want to do them on a hack squat machine but no gym around my area has one anymore.
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Stress like it is digging in or just hurts.. if it is the digging in there are things you can do.

On the other hand, have you considered front squats?
 
3/10/2014

Reactive Pump - Week 1.2 - Chest / Shoulders Heavy

Great workout this morning while listening to Disturbed. Legs pretty sore from yesterday but manageable.

Rest period were 30-45 seconds throughout (closer to 45 on bench)

Dumbbell Press on Slight Decline (plate under foot of bench)
40x8
50x8
60x8
70x8
75x8
75x7


Band Bench Press (in place of Chain Bench Press)
175x8
185x8
205x8
225x5
225x5
225x5
235x5
245x5

- Explosive reps, with a 1 second pause at the bottom.
- I attached the bands to the top of the rack. I think I actually could have gone heavier but was getting a feel for it. Also, really focused on mind / muscle connection.


Slight Incline Bench Press (plate under feet of bench)
135x6
205x6
215x6
215x4

- not sure what happened on the last set. It was like I hit a brick wall.
- constant tension with no lockout


Ladder Pushups (each level set 6 inches higher than the previous)
2 x 3 different heights

- did not count reps just went to failure at each level. Taking only the time to raise the bar as rest.


Dumbbell Side Laterals - seated
20x10
20x12
20x12
20x12


Cage Press
95x8
105x8
115x8
135x5
135x5
140x5
140x5
140x5

- brutal

Rear Delt Destroyer Set (laying face down on incline bench)
40x60
5 deep breaths
20x30
no break
10x10

- As mentioned that week, these make me feel like Mr. Meadows is the anti-christ. lol

Great workout here today. Will be feeling it tomorrow for sure.


Nutrition today is looking like it will come in at this:
262 Protein
145 Carbs
73 Fat
 
33 pages, i am too darned lazy to read all that, sorry....but i read your opening post, in it you said you were 220. now your avi says you are 209, whatever you are doing must be working if cutting weight/fat is your goal!!

oh yeah, im in, lol.
 
Glad to have you along for the ride...

Actually my profile is wrong.. I am currently sitting at 219... but was 224 - 9 days ago. Decided it was time to get a bit more serious again.
 
wasme said:
Glad to have you along for the ride...

Actually my profile is wrong.. I am currently sitting at 219... but was 224 - 9 days ago. Decided it was time to get a bit more serious again.
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time to get serious...summer is coming on fast!!!
 
wasme said:
Indeed, and I also have a my trip booked to Myrtle Beach in October.
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used to go to kitty hawk/nags head and hanglide when i was stationed at norfolk. hope it's still as nice now as it was in late 70's!!!
 
thebigt said:
used to go to kitty hawk/nags head and hanglide when i was stationed at norfolk. hope it's still as nice now as it was in late 70's!!!
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I flew down to surprise my dad last year for his 75th bday (parents go every year for a few weeks around that time). I was really impressed and found it incredibly relaxing. So, thought i would do it again. Going to take my 16 year old daughter with me this time though. Will be fun.
 
wasme said:
I flew down to surprise my dad last year for his 75th bday (parents go every year for a few weeks around that time). I was really impressed and found it incredibly relaxing. So, thought i would do it again. Going to take my 16 year old daughter with me this time though. Will be fun.
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sounds like a really fun time...enjoy!!!
 
Yeah it feels like it's rubbing the wrong way but yeah I haven't done front squats I need to try those out.
 
packers6211 said:
What weight? Maybe bar and 25's. I really need to do them I know this lol
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Go bar + 25's sure. Do a couple of sets. If all is good bump up to 35's. Then next workout start with the 35's .. and bump to 45's .. before you know it you'll have 2 x 45 at each end of the bar and your legs will blow up like your calves!
 
Front squats give you a whole different fell feel and pump!
 
Guys as some know from knowing me a while now on here, I've come a long way from 291 lbs 3 1/2 yrs ago too 226ish today. That being said my cardiovascular still sucks. I can do sprints and hills with hardly no issues. You get me on a track or open land and walking is g2g but soon as I start light jogging, I start to get winded. My chest sounds like it did when I was a child and had asthma, yet I haven't had it since about 11 yrs old. I want to build it up and learn ways to help me build it to where I can handle longer jogs wo feeling like I'm about to pass out. Also my shin splints flare up but only from time to time.
 
packers6211 said:
Guys as some know from knowing me a while now on here, I've come a long way from 291 lbs 3 1/2 yrs ago too 226ish today. That being said my cardiovascular still sucks. I can do sprints and hills with hardly no issues. You get me on a track or open land and walking is g2g but soon as I start light jogging, I start to get winded. My chest sounds like it did when I was a child and had asthma, yet I haven't had it since about 11 yrs old. I want to build it up and learn ways to help me build it to where I can handle longer jogs wo feeling like I'm about to pass out. Also my shin splints flare up but only from time to time.
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A great way to get started is Couch potato to 5k. App or spreadsheet. It helps build your endurance over time. A great program I plan to start when it warms up.
 
HokiePride said:
Front squats give you a whole different fell feel and pump!
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I love love love front squats.. Unfortunately it is one of the few movements I get immense pain in my right shoulder from my torn labrum while doing. Not even deca helps with that joint pain.
 
Thanks HP!! Will check into the app thing. I actually im signing up for a local 5k in May!
 
packers6211 said:
Thanks HP!! Will check into the app thing. I actually im signing up for a local 5k in May!
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every time i break in someone new to jogging, i tell them to jog until winded then walk,,,jog then walk. do this for 3 miles jogging more as they feel comfortable. i don't push them to do more everytime, some days are better than others...it really doesn't take that long before they are jogging the entire 3 miles...i am 55 and could jog all day---provided the batteries on my cd player held up, lol.......btw-that is another tip, listen to music so you don't hear yourself breathing, seriously that helps for some reason, plus it is relaxing!!!
 
Bro thanks a ton I will def take the tips and move forward. I use to be able to run decent, I could go more though doing sprints like football or full court basketball without problems. But now that i'm older and had let myself go over couple years, I had to slowly get back into things. I've come a long way but I want to reach 185lb ish and increase my cardio health.
 
packers6211 said:
Bro thanks a ton I will def take the tips and move forward. I use to be able to run decent, I could go more though doing sprints like football or full court basketball without problems. But now that i'm older and had let myself go over couple years, I had to slowly get back into things. I've come a long way but I want to reach 185lb ish and increase my cardio health.
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you didn't get out of shape in a day....go easy, you will do more harm than good rushing into it....keep it at a slow pace you are comfortable with, when you get winded walk....and trust me on the headphones, for some reason not hearing your breathing is a very good thing!!! plus listening to music lets you fall into a rythmm, if i forgot my music i would go back home and get it...without a doubt, lol.
 
packers6211 said:
For some reason it puts stress on my shoulders even when I have had several say the form was correct. I want to do them on a hack squat machine but no gym around my area has one anymore.
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Loosen your bra strap.
 
Actually no, but that is something I could see me doing. Thanks for that bro don't know why I haven't tried it yet.
 
packers6211 said:
Actually no, but that is something I could see me doing. Thanks for that bro don't know why I haven't tried it yet.
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I like DB squats when shoulders act up; or just as a variation when I was using PHAT I would alternate heavy back squats with higher rep dumbbell or goblet squats on hypertrophy days.
 
packers6211 said:
Guys as some know from knowing me a while now on here, I've come a long way from 291 lbs 3 1/2 yrs ago too 226ish today. That being said my cardiovascular still sucks. I can do sprints and hills with hardly no issues. You get me on a track or open land and walking is g2g but soon as I start light jogging, I start to get winded. My chest sounds like it did when I was a child and had asthma, yet I haven't had it since about 11 yrs old. I want to build it up and learn ways to help me build it to where I can handle longer jogs wo feeling like I'm about to pass out. Also my shin splints flare up but only from time to time.
Click to expand...
Congratulations on the weight loss! That's a lot of dedication and hard work!
 
You got some great advice here Tommy...hope it works for you! I used BigT's method for my wife last summer.. by the end of the summer she was running 6km with me.
 
3/11/2014

Reactive Pump - Week 1.2 - Back

One-Arm Barbell Rows
50x8
60x8
70x8
75x8
80x8
90x8
95x8
100x8
105x8

-first 4 sets I did using the method breezy11 showed in his thread, lats were pumped with blood. The only reason I switched is I wanted to beat the 6/7 I got on the last set, last week

Smith Machine Row
145x6
165x6
185x6
185x6


Dumbbell Pullover - laying on bench not across it, head hanging slightly off
60x10
60x10
60x10
60x10


Dumbbell Shurg - hold for 3 seconds
60x12
60x12
60x12
60x12


Banded Deadlift - bands from the top
135x10
185x10
235x6
255x3
275x3
325x3
325x4


Another fine session! Back is just fried.

Nutrition today (including remaining meal)
287 protein
141 carbs
66 fats
 
pete8407 said:
Every time I try DB pullovers I never seem to hit the muscle properly, maybe I don't have the form correct. Great workout by the way, I love the 1 arm BB rows.
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Try concentrating on squeezing your elbows in, and pull from your elbows.
 
superbeast668 said:
Try concentrating on squeezing your elbows in, and pull from your elbows.
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This and I also noticed that only going to the top of my head makes a huge difference
 
pete8407 said:
Every time I try DB pullovers I never seem to hit the muscle properly, maybe I don't have the form correct. Great workout by the way, I love the 1 arm BB rows.
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Thanks! All good advice here.. keeping elbows tight, going deep on the stretch but then up to just the top of your forehead and back down. Should hit the lats perfectly.
 
wasme said:
Thanks! All good advice here.. keeping elbows tight, going deep on the stretch but then up to just the top of the head and back down. Should hit the tip perfectly.
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Oh yeah?
 
3/12/2014

Well this session started with quite the warmup: 75 minutes of shoveling snow. We got hit pretty hard. Cool dow: 20 more minutes of shoveling snow. Winter go away!

Reactive Pump - Week 1.2 - Chest / Shoulders Pump Day

Hammer Grip Dumbbell Press / Band over and back
40x12 / 8
50x12 / 8
60x12 / 8
60x12 / 8
60x12 / 8
60x10 / 8

- No rest between exercises except to change the weight on dumbbells in between warmup sets.
- Solid pump in chest by the end of this.

Cable Crossovers / Band over and back
60x8 / 8
60x8 / 8
70x8 / 8
70x8 / 8
70x12 / 8

- No rest, breathing very elevated - pump just wicked.

Bent-over Side Laterals / Incline Hang and swings
20x20 / 20x30
20x20 / 20x30
20x18 / 20x30
20x17 / 20x30

- 30 seconds rest between supersets

Spider Crawls / Band Over and Back
45 seconds / 8
45 seconds / 8
45 seconds / 8
45 seconds / 8

- No rest between sets


I am exhausted sitting here right now.. snow has stopped so shouldn't be any more shoveling.


Nutrition on this day:

256 protein
138 carbs
76 fats
 
Dang those side lats/swings. Crazy volume, Wasme. Nice work.
 
nice workout...i could probably expand what i can do in my basement gym if i were to include bands, but my old arse is too old school to let my friends and family i allow in my dungeon to think i have gone modern, lol.
 
RegisterJr said:
Dang those side lats/swings. Crazy volume, Wasme. Nice work.
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Thanks.. The side laterals / incline hang and swings were just brutal. By the third set I was feeling the pain at 10 on the hang. Very sore sitting here right now, but in a good way of course lol.

niners4reggie said:
Agreed! Killed it!!
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Cheers man!


thebigt said:
nice workout...i could probably expand what i can do in my basement gym if i were to include bands, but my old arse is too old school to let my friends and family i allow in my dungeon to think i have gone modern, lol.
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I am looking forward to expanding my set up (plan on adding something each xmas and perhaps summer). Need to get rid of some kids first though and move it from the garage to the basement!
 
wasme said:
Thanks.. The side laterals / incline hang and swings were just brutal. By the third set I was feeling the pain at 10 on the hang. Very sore sitting here right now, but in a good way of course lol.



Cheers man!




I am looking forward to expanding my set up (plan on adding something each xmas and perhaps summer). Need to get rid of some kids first though and move it from the garage to the basement!
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i spent 2 decades accumulating/building my basement gym...when we moved it took 10x more time and effort moving my stuff out of the basement as the rest of the house combined....i just about have it the way i want it now in the new place, plus i have added a monster surround sound stereo. yard sales and 2nd hand stores have great bargains on equiptment, lots of people sale barely used quality stuff at yard sales for almost nothing just to get rid of it....iron will rust but never fade away, 20 year old iron weighs the same as brand new!!!
 
thebigt said:
i spent 2 decades accumulating/building my basement gym...when we moved it took 10x more time and effort moving my stuff out of the basement as the rest of the house combined....i just about have it the way i want it now in the new place, plus i have added a monster surround sound stereo. yard sales and 2nd hand stores have great bargains on equiptment, lots of people sale barely used quality stuff at yard sales for almost nothing just to get rid of it....iron will rust but never fade away, 20 year old iron weighs the same as brand new!!!
Click to expand...


Yes I am going to have to check out the yard sales this summer for plates for sure!
 
wasme said:
Yes I am going to have to check out the yard sales this summer for plates for sure!
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i bought a barely used star trac treadmill for $800, guy i bought it from paid over $3000-he showed me the receipt, it was even still under warranty!!! he told me he bought it for his wife and she never used it, he wanted the space for a home theater, lol.
 
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