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Wasme's recomp journey....

wasme said:
....was about to flame ya.. but damn you made a great recovery below


And I dont care what Snags says... so are Iowans...
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Lol! You made me laugh! ...silly.
 
pete8407 said:
That was a great workout! The Habs put it to the B's last night!
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Thanks.

I see it the other way actually. I think we outplayed them...outshot them...outhit them... they just had better goaltending. And overtime penalties :(

Be a good series ... B's in 6
 
^^ I agree man!!! Don't get me wrong, the Habs played a good game, but overall the B's looked a lot better in periods 2-OT1. 90% of the time, that game has the B's scoring 5 goals. It's gonna be a great series!
 
5/2/14

Mountain Dog Training - Championship Season - Program 3 ...reboot!

Well decided to go back to this 12 week'er that I did a while back. Thoroughly enjoyed it and figure I know enough variations now that I can sub things in where needed.

Today was Legs, which fell perfectly after my push/pull sessions over the last couple of days. Leg pain has really improved so going light but trying to do whatever possible and see how things play out.

Went like this:


*Stiff Legged Deadlifts: 3x10

- got deep into the 3rd set here before feeling any soreness which is a huge change from last week where I couldn't do 2 reps. The weight was ridiculously light, so lets consider it more a stretching exercise.

*Banded Leg Extensions: 3x10 warm-up, 4x10

- all sets done with a 1 second pause at the top
- 4 work sets were done with bands

*Squats: 2x6 warm-up, 3x8

- down to parallel

*Step-ups: 2x10

- all reps for each leg done in succession
- step up was high enough to incorporate a stretch in the glute as well

*Lying Leg Curls: 2x25

- normal pace

*Standing Barbell Calf Raises: 6x15 super-set with dorsiflexion 5x25

- good stretch at the bottom, hard squeeze at the top
- dorsiflexion done with band and 25 left then 25 right, shins were getting numb


*4 sets of planks.
 
Heck ya! Back in the the Wasme! Taking pointers!
 
Can I see some progress pics, please!!!! :D
 
wasme said:
Soon enough.. being laid up for the better part of 6 weeks set me back...
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It's ok, we'd still like to see! :D

FYI: lol, I only follow sexy people! :D
 
pete8407 said:
My uncle is the biggest Yankees fan, his bar in his basement is really cool, it's full of Yankees memorabilia. So you want the rangers to win I take it
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Actually my hockey team was out before the season started. They're the laughingstock of the NHL... The "fall back" team is the hawks though.
 
pete8407 said:
Are your legs sore today!? That was one great workout. I agree the B's series is going to be great!
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Yes, I forgot the Meadows Doms.. lol
superbeast668 said:
I hope the b's die in a fiery crash involving the patriots and Red Sox.
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The same crash that affected the Bills and Sabres?
superbeast668 said:
Actually my hockey team was out before the season started. They're the laughingstock of the NHL... The "fall back" team is the hawks though.
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Of course it is... funny how everyone's fall back team after last year is the Hawks! ;)
 
wasme said:
Yes, I forgot the Meadows Doms.. lol The same crash that affected the Bills and Sabres?Of course it is... funny how everyone's fall back team after last year is the Hawks! ;)
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I don't follow hockey closely. I liked them from the early 90's
 
5/3/2104 - Chest / Shoulders

Got this one out of the way bright and early this morning. Was a good session. Legs pretty sore from yesterday which is always a good thing.

Nothing like Metallica blasting in the garage at 730am.


Hammer Dumbbell Incline Press: 3x10 warmup followed with 12,10,8,6

- drop to a good stretch

Slight Incline Dumbbell Press: 2x6, 2x8

- 25lb plate under bench for a slight incline, deep stretch at the bottom with a pause before blasting back up.


Bench Press: 2x15

-no lockout here, bar down to touch chest.
- great pump here, fatigue really started to set in on the muscle

Stretch Pushups: 13,12

- hands and feet elevated, held the stretch for a second before pushing up


Heavy Side Laterals: 4x8

- slight swing used (very careful of back on this)
- bent over a little to engage rear delts to a degree

Rear Delt Raises: 30,25,20,15

- 2 minute breaks between sets here (the rest of the workout breaks were limited to 20-30 seconds)
- incredible burn on these.
- last 15 did as slowly as possible and almost did not make it.

Ultra Wide Grip Overhead Barbell Presses: 3x12

- grip all the way out, bar touching chest and pushing up to top of head



Weight for most things was pretty light as I am still being protective, but that will change.

I notice tomorrow for Back day it is Rows, Meadows Rows, Deadlifts.. none of which I have been doing during my rehab. I will attempt them all but with ultra light weight, focusing heavily on the form and time under tension. If that doesn't go well I will sub some other exercises in. But I am confident it will be fine!

Have a great day everyone... go B's!
 
wasme said:
There have been some great players in Buffalo: Fuhr, Anderchuck, Hawerchuck, Ramsey, Ray, May, Lafontaine..
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Oh yes, all great skaters! I've been a Hawks fan since birth. I live about an hr from Chicago, by the way nice push workout!
 
pete8407 said:
Oh yes, all great skaters! I've been a Hawks fan since birth. I live about an hr from Chicago, by the way nice push workout!
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Oh I remember Pete. And yes couple of good scrapers too. Thanks bro

Penalty already...sheesh that wont win games
 
wasme said:
What a come back breezy11
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So I heard :(. I only got to see part of the first because I had to get a some nutrition/training updated and sent out. Pretty awesome though and I'll check out the highlights soon.

Great to see you back with MD again too.
 
breezy11 said:
So I heard :(. I only got to see part of the first because I had to get a some nutrition/training updated and sent out. Pretty awesome though and I'll check out the highlights soon.

Great to see you back with MD again too.
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Thanks! feel good to be back at it.

I just watched the highlights after LA's over time win (another good game). I got goosebumps all over again just watching the B's highlights lol.
 
Wrivest said:
in order to become a B's fan (aka, top of the NHL food chain) you must swear to never support ANY other team, especially a dirty rotten Canadian team!!!
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....never been a huge fan of Canadian teams. I always go with the thought most of the peoples (although becoming a little more equal these days) are Canadian anyway..
 
5/4/14 BACK

Beautiful day today, although windy as hell. Have to go into work for a couple of hours though. But will be worth 6 hours lieu time so I am good with that.

This morning was some MD Back... and first time I have done anything bent over in a while. Of course, weight was kept light on MD Rows, and Deads...(the deads did aggravate but post workout all is good).

Dumbbell Rows: 3x8, 4x8

Meadows Rows: 2x8, 4x10

- actually watched a couple of meadows videos in the garage on those first 2 warm up sets to get the form back.
- foot placing i find a little tricky as John sets up differently in different videos. I just went with what had no lower back strain.

Deadlifts: 5x3

- by set 3 I was feeling some pain in my leg here, so stretched out after 3,4,5 which really helped.
- that said for the short term my deads are going to pretty light.

Stretchers: 4x10

- added an extra set to the prescribed
- long stretch at the top, hard flex at contraction


All in all a great workout, got a good sweat on and pump feels pretty pumped.

Music today.. some old school VH...
 
wasme said:
This morning was some MD Back... and first time I have done anything bent over in a while. Of course, weight was kept light on MD Rows, and Deads...(the deads did aggravate but post workout all is good)...
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First time back doing anything is always good, especially when it's a "success" :)

~Rosie~
 
wasme said:
5/4/14 BACK Beautiful day today, although windy as hell. Have to go into work for a couple of hours though. But will be worth 6 hours lieu time so I am good with that. This morning was some MD Back... and first time I have done anything bent over in a while. Of course, weight was kept light on MD Rows, and Deads...(the deads did aggravate but post workout all is good). Dumbbell Rows: 3x8, 4x8 Meadows Rows: 2x8, 4x10 - actually watched a couple of meadows videos in the garage on those first 2 warm up sets to get the form back. - foot placing i find a little tricky as John sets up differently in different videos. I just went with what had no lower back strain. Deadlifts: 5x3 - by set 3 I was feeling some pain in my leg here, so stretched out after 3,4,5 which really helped. - that said for the short term my deads are going to pretty light. Stretchers: 4x10 - added an extra set to the prescribed - long stretch at the top, hard flex at contraction All in all a great workout, got a good sweat on and pump feels pretty pumped. Music today.. some old school VH...
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Glad you survived the bent over work. That means you and @1lifeblood can start hanging out again lmao.
 
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