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Wasme's recomp journey....

aceroni said:
I didn't have a short barbell to do Reeves, so I tried them on a standard one. They sucked. I much preferred a sg dl off a three inch mat.
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I'm sure they did suck. I don't have the frame , or arm length to do them on a standard bar. Shorty for me or the option is out
 
6/18/2014 Back and Calves

Meadows Rows
50x8
70x8
80x8
100x8
100x8
100x8

Seated Cable Row
120x10
130x10
140x10

Wide Grip Pulldowns - to top of head
230x8
230x8

Banded HyperExtensions
15
15

Banded Good Mornings
20
20

Banded Dorsiflexion
25
25
25
25

Barbell Calf Raise
205x10
205x15
205x25
225x25
225x25
225x25
225x25
225x25


This was a solid session in my books. The stretch on the pulldowns was pretty painful. I don't know that I could have gotten past 8 on either set. Rest periods were about 40 seconds on all exercises. I can tell this program is winding down as this was one of the shortest workouts thus far, yet still felt quite effective.
 
Awesome back workout wasme!!!!!!!!!!!!!!!!!! I swear bro you are in a class of the elite around here. Don't ever leave us i'd be lost without yah. Btw what are meadow rows?
 
^^ I agree! Killed it as always!!! Always impressed!
 
Awesome workout! We need to have the ultimate rowathon! If we got today and hit some back, who knows what would happen!
 
packers6211 said:
Awesome back workout wasme!!!!!!!!!!!!!!!!!! I swear bro you are in a class of the elite around here. Don't ever leave us i'd be lost without yah. Btw what are meadow rows?
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Oh man. U r missing out. You tube it ASAP. Meadows row is one of my fav row variations by far. Nice lift to have in the tool box. Hands down.
 
Killed it Simon. Strong pulls!
 
wicked442 said:
Hell of a wo! Great calf work!
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Thanks man. They were cramping up pretty good by the end of that session.

packers6211 said:
Awesome back workout wasme!!!!!!!!!!!!!!!!!! I swear bro you are in a class of the elite around here. Don't ever leave us i'd be lost without yah. Btw what are meadow rows?
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....you are too kind Thomas. Just trying to keep up with the rest of ya!

love2liftkat said:
^^ I agree! Killed it as always!!! Always impressed!
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Thanks Kat :)

pete8407 said:
Awesome workout! We need to have the ultimate rowathon! If we got today and hit some back, who knows what would happen!
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LOL coming to Toronto?


gymwrenchwv said:
Oh man. U r missing out. You tube it ASAP. Meadows row is one of my fav row variations by far. Nice lift to have in the tool box. Hands down.
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This... great exercise.

RegisterJr said:
Killed it Simon. Strong pulls!
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Thanks my brother to the south.

bean5er said:
Definitely agree as well. Meadows rows have become my favorite back exercise by far.

Nice work Simon I'm glad your back is holding up. What program are you leaning towards next?
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Thanks Justin. Going to go with Reactive Pump. That was the program I was partially through when I got injured. So I think I will give it a go. Need to see if I can get some chains to really do it right!

packers6211 said:
On my way to google now brothers!
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Find it? If not let me know.
 
6/19/2014 Arms

Just had a great lil' arm session...they feel just swole right about now!

Led off with 6 max pump uncapped in 3/4 scoop of Stimul8 and a scoop of BCAA + SAA.... game on!

VBar Pushdowns:

90x15
100x15
110x15
120x12
130x10
140x8
150x6

- really fought hard at the end here to keep form
- pace was very slow and steady, with a pause at the bottom on each rep

Pronated Dumbbell Kickbakcs
25x8
25x8
25x8
25x8


Bench Dips
BWx25 (21,4)
BWx25 (14,7,4)

- had to have a couple of pauses breaks (at most 5 seconds) to belt out all 25 reps, was intense.


Standing DB Curls
35x8
35x8
35x8

- palms up, hard flex at the top and a 3 second decent

Barbell Curls
70x10 - straight reps
90x6 - 3 sec decent
110x6 - 3 sec decent
110x6 - 3 sec decent

- that last set, a little body english on the last couple of reps to get the weight up. Should really have kept it to 100.

Reverse Curls
60x20
60x20
60x20 (16,4)



Have a good evening all.
 
Dang! I bet you did have a little body english going on!! Lol Way to kill your arms!!
 
With those BB curls followed by reverse curls, your arms were jacked and about to explode, perfect recipe for pumpness!
 
love2liftkat said:
Dang! I bet you did have a little body english going on!! Lol Way to kill your arms!!
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Thanks... thinking today is a rest day before starting the last week of this installment of Meadows prog 3...




pete8407 said:
With those BB curls followed by reverse curls, your arms were jacked and about to explode, perfect recipe for pumpness!
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Indeed it was Pete.


aceroni said:
I'd highly suggest getting chains for reactive pump. I got a great deal on mine at sorinex.
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I found somewhere local that has them... 30, 45, 60 lb set... 99-139 bucks.. any advice ?
 
I'd suggest getting 5/8" chains. They're about 20lb a piece so roughly 40/pair. Make sure to get feeder chains too, or at least something to attach to the barbell.

I belIeve mine were around 100$/pair including the feeders and shipping from sorinex.. Can't really beat that seeing as they were at my house within a week

Edit: the 60# pair would be nice too
 
aceroni said:
I'd suggest getting 5/8" chains. They're about 20lb a piece so roughly 40/pair. Make sure to get feeder chains too, or at least something to attach to the barbell.

I belIeve mine were around 100$/pair including the feeders and shipping from sorinex.. Can't really beat that seeing as they were at my house within a week

Edit: the 60# pair would be nice too
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Thanks. I will check the shipping from Sorinex to Canada (although I'm sure on chain it is just ridiculous lol).. The chain from the place that is local comes with the collars, etc.. Thanks again Ace.
 
6/21/2014 Hello "LEG Doms"

Well just trashed legs good...sat on the front step to drink my post workout shake as walking just flat out sucked.

Morning started with: 4 MaxPump uncapped, 1 scoop Stimul8, 1/2 scoop Ignite 2 and a scoop of BCAA SAA.

Lying Leg Curls ss Bodyweight Squats
60x10 / 10
70x10 / 10
80x10 / 10
95x15 / 10
100x15 / 10
100x15 / 10

Squats ss Split Squat (front food elevated)
135x10 / 5
185x8 / 5
205x8 / 5
225x8 / 5
245x8 / 5
265x8 / 5
275x5 / 5


Leg Extensions
90x20
90x20
90x20

- have found heavy extensions kills my knees, so went high rep and low weight

Hack Squats
135x5
225x6 drop 185x6 drop 135x15

- leg were just dying

Barbell Stiff Legged Deadlifts
160x10
180x10


..Rest periods for this one were around the 60 second mark for the entire workout. I was soaked by the end of this one.
 
Wow! Yes you did trash them!! Killer combo with the squats and split squats!!!
 
aceroni - Been thinking about making my own chains for Reactive Pump.

Think I will go to Home Depot and price it out. I am thinking that I could probably get twice as much chain plus some small link change to loop around bar for what a set would cost premade. If I got 4x5ft lengths of chain that would probably work well?
 
wasme said:
aceroni - Been thinking about making my own chains for Reactive Pump.

Think I will go to Home Depot and price it out. I am thinking that I could probably get twice as much chain plus some small link change to loop around bar for what a set would cost premade. If I got 4x5ft lengths of chain that would probably work well?
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Good idea I think simon. I was thinking about doing the same but the idea of hauling them to the gym doesn't sound fun lol. I'm just using the reverse band technique which breezy suggested.
 
Reverse bands are great, but I love chains. I've never thought about making them but roughly five foot lengths seems about right. I'll check the length of mine on Monday.
 
bean5er said:
Good idea I think simon. I was thinking about doing the same but the idea of hauling them to the gym doesn't sound fun lol. I'm just using the reverse band technique which breezy suggested.
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I was using the reverse band technique the first time around and thought it was very effective (as per Breezy's recommendation)... just thought chains might be a great addition to the garage set up. However, I will use the reverse technique until I can get the chains.


aceroni said:
Reverse bands are great, but I love chains. I've never thought about making them but roughly five foot lengths seems about right. I'll check the length of mine on Monday.
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Thanks Ace.
 
06/22/2014 Chest and Shoulders


..mind was definitely not in this one like yesterday but still got it done.


Machine Flies ss Band Over and Backs
90x10 / 8
90x10 / 8
90x10 / 8
100x12 / 8
100x12 / 8


Incline Barbell Press ss Band Over and Backs
135x6 / 8
185x6 / 8
205x6 / 8
225x6 / 8
245x6 / 8
255x3 / 8


- the set at 245 just killed me this time around..really struggled to get to 6


Flat DB Twist and Press ss Band Over and Backs
60x8 / 8
70x8 / 8
70x8 / 8


Reverse Cable Crossovers ss Rear Delt Band Pulls
80x20 / 15
80x20 / 15
80x20 / 15


DB Side Laterals
25x8
25x8
25x8
20x8


- 3rd set struggled to get to 8 on both sides... had to pause 1-2 times to hold form, so dropped weight for final set.




All in all a good workout, but not one of my best. Legs doms are pretty significant today.
 
That was a great workout! You Beast! Be proud big guy!
 
kenpoengineer said:
That was a great workout! You Beast! Be proud big guy!
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love2liftkat said:
^^ Agree 100%!!! ^^ you should definitely be proud!
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pete8407 said:
For your mind not really being in it, I would say you got a sick workout in. Lovin the supersets!
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Thanks. The day took a turn for the worse yesterday. For the last couple of weeks I have been noticing a 'klunk' sound coming from the back of my Santa Fe when accelerating especially after a left hand turn. Yesterday, I went over to Home depot to check out the bulk chain (they only had 3/8in). When leaving the parking lot it just got horrible - so had it towed to the dealer. Warranty ended 16000 km ago (which sucks).... seems early for a transmission but we shall see.

Back on tap for this evening, if I can work it in.
 
damn Hyundai's anyway
never had one (and won't), but what you describe does not sound like trainy issue, rather a suspension issue
I've heard those cars are notorious for those problems
 
Oh no!! That stinks! Hope it's nothing major! :(
 
Santa Fe is a rwd SUV correct? Your clunk could be a u joint if I'm thinking of the correct vehicle..
 
snagencyV2.0 said:
AWD I believe, but I'm not the expert rear differential could be the issue
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This is from experience in driving Chevy trucks. They don't seal the drive shaft at the u joint. Get a sh!tty clunk when the grease dries up... You're correct also in suspension but I'd look driveline first... It's a cheaper fix and I'm trying to bring hope lmao.


I'm no expert just a hobbiest and quite rusty at that.
 
The problem is the Viscious Coupling which they said has seized. $1700 for the part. Ouch!

And Steve is correct AWD
 
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