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Wasme's recomp journey....

7/10/2014 ARMS

...Rough one tonight. Numbers were good but really felt rushed. Actually glad tomorrow is a rest day.

Rope Pushdowns / DB Curls
70x15 / 25x15
80x15 / 25x15
90x15 / 35x15
90x15 / 35x15
100x15 / 35x15
100x15 / 35x15

- continuous tension of the pushdowns, flexing hard at the bottom
- db curls hands up throgugh entire movement with a 3 second decent


EZ Bar Curl / Bench Dips
90x8 / 10
100x8 / 10
100x8 / 10
100x8 / 10

- straight reps for the curls
- bench dips were with a 3 second neg
- weight was a little less this week.. just felt heavier.


Decline Triceps Extension / Hammer Curl
80x15 / 35x15
80x15 / 35x15
80x15 / 35x15
80x15 / 35x15

- last two sets last week were at 40 on the hammers.. just had nothing left in the tank tonight


Took 30 seconds break at the end of each superset and was done in no time.
 
Very strong curls. 35 is heavy with the descent and # of sets.
 
That's a heck of an arm wo!! Hate feeling rushed! Knocks off the focus but you obviously killed it anyways! :)
 
love2liftkat said:
That's a heck of an arm wo!! Hate feeling rushed! Knocks off the focus but you obviously killed it anyways! :)
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Totally knocked off my focus. Really had trouble with the 3 sec negatives because my mind wouldnt settle down. Got it done though and tomorrow is a rest day...
 
wasme said:
Totally knocked off my focus. Really had trouble with the 3 sec negatives because my mind wouldnt settle down. Got it done though and tomorrow is a rest day...
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Sounds like a good plan! You've earned it too! :)
 
That's the difference between us and others. If people are feeling rushed or think they don't have time to lift, a lot of the time they don't workout at all. Even though your head wasn't in it or you felt rushed, you still got a workout in and that is what defines you as motivated. The main reason why people lose their drive is other outside thoughts or influences that tear them away. Nice workout buddy:)
 
pete8407 said:
That's the difference between us and others. If people are feeling rushed or think they don't have time to lift, a lot of the time they don't workout at all. Even though your head wasn't in it or you felt rushed, you still got a workout in and that is what defines you as motivated. The main reason why people lose their drive is other outside thoughts or influences that tear them away. Nice workout buddy:)
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Thanks Pete... what you wrote is here is very true.

IrishSoldier said:
You got some killer workouts in here, I should steal em :)
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These workouts are indeed killer, but are everywhere (Meadows programs)..give them a go.

snagencyV2.0 said:
simon is a caring, sharing guy....no sense in thieving anything heah mang
if you'll notice, he states the source of where these protocols are coming from, fyi
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Appreciate that, thanks man. Important to always give credit, where credit is due.
 
Impressed with your killer workouts Simon! Keep killing it man!
 
7/12/2014 Legs

I like having my leg and heavy chest/shoulder day on the weekend. Even though I try to limit my rest periods (most of the time) I feel like I have far more time to enjoy my workout. Tried something new today - smith leg presses (lying on the floor and using feet to push the bar up). Weight was not all that high, but these felt a bit different to what I remember the sled being like. That said, felt very effective.

Leg Curls / Bodyweight squats
70x10 / 10
80x10 / 10
90x10 / 10
100x12 / 10
110x10 / 10
115x8 / 10
115x8 drop 90x8 drop 60x14

- hams were pumped and really felt good after this


Chain Squat (Safety Squat Bar) / BW Split Squats
155x6 / 6
185x6 / 6
205x6 / 6
225x6 / 6 - one set of chains
245x6 / 6 - two sets of chains
255x6 / 6 - two sets of chains
255x4 / 6 - three sets of chains

- Meadows called for a different bar this week, so went with the safety squat bar
- explosive reps
- the last sets was not explosive and form was slipping so stopped


Banded Smith Leg Press
185x12
205x12
245x12
265x12

- pro minis were used today
- not the most comfortable, lying on the concrete floor and with the bar pressing into one part of the feet but was better than some other options I have tried. Will stick with this for the time being.

1.25 Hack Squat
185x10
235x8
235x8 drop 185x6

- all the way down, up 1/4 of the way, back down and all the way up is 1 rep
- after each set stretched quads for 30 seconds
- breathing during this was really elevated


Barbell SLDL
160x15
160x15

Calf Raises / Dorsiflexion
205x30 / 50
205x30 / 50
205x30 / 50

- cf were performed 10 reps / 10 sec hold at top / 10 reps / 10 sec hold at top / 10 reps / 10 second hold at top = 1 set



Legs were just dead by the end of this. Actually took 1/2 of a scoop of Stimul8 about 30 minutes ago as I have things to get done and need a boost.

Chest/Shoulders tomorrow.
 
Hadn't thought of trying leg presses with my Smith, thanks for the idea I will hive that a go on Monday.
 
Brutal Simon! Hack squats always get me breathing heavy too.

What kind of bar did Meadows call for on squats?
 
Wow! Killer leg day Simon!!! Love the creativity too!
 
RegisterJr said:
Brutal Simon! Hack squats always get me breathing heavy too.

What kind of bar did Meadows call for on squats?
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Thanks man, was intense and this morning legs are in the land of the DOMS... He said anything but what I used last week (normal bar)... spider, safety, buffalo were three he mentioned..

love2liftkat said:
Wow! Killer leg day Simon!!! Love the creativity too!
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Thanks, pretty sure credit is due to Reg/SB/Kenpo for the leg press variation.


Ok time to see what I can do to chest/shoulders ;)
 
7/13/2014 Chest / Shoulders

Great session this morning, chest was just pumped and solid, and shoulders just trashed at the end...

DB Press on Slight Decline
40x8
55x8
65x8
75x8
75x8
75x8
75x8

- full stretch at the bottom and lockout/flex for 2 seconds
- some really good feeling sets on this one today things felt fluid.


Reverse Band Banch Press - Explosive
155x5
185x5
225x5
235x5
245x5
255x5
265x5

- weight down to chest, and explosive to lockout


Incline Barbell Press - Constant Tension
185x6
215x6
225x6
235x6

- plates under head of bench for the slight incline
- 3/4 lockout

Stretch Pushups with Chains / Stretch
Failure + 1 set of chains / 30 sec
Failure + 1 set of chains / 30 sec
Failure + 2 sets of chains / 30 sec

- had to restart at couple of times to get the chain to set on my back but figured out a way and was good to go
- i try not to count reps on exercises to failure such as this as when I think about numbers I seem to do less.


DB Rear Side Lateral Raise
30x20
30x20
30x20

- full range of motion


Facepulls
110x12
110x12
110x12

- hold contraction for 2 seconds on each rep


Cage Press
115x5
125x5
135x5
145x5
155x5



Have a good one everyone!
 
265 REVERSE banded bench? Seriously??

You're a beast Simon.

Quick question. I was given the okay to take chains into the gym but it would have to be only when I'm there early in the morning and they will have to leave with me. Is it worth toting them around?
 
RegisterJr said:
265 REVERSE banded bench? Seriously??
You're a beast Simon.
Quick question. I was given the okay to take chains into the gym but it would have to be only when I'm there early in the morning and they will have to leave with me. Is it worth toting them around?
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Thanks.. but reverse band bench are easier than normal bench. As the bands help with the load at the bottom.

I'd say yes to the chains. I noticed a way different feel to bench. You wont need them everday so worth it if you can put them in something for easy transport. If you really can't then you can certainly do reactive pump without the chains. Just adds another layer.

wicked442 said:
Killed it! Agreed, great bp #s !
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Thanks man.
 
RegisterJr said:
265 REVERSE banded bench? Seriously??

You're a beast Simon.

Quick question. I was given the okay to take chains into the gym but it would have to be only when I'm there early in the morning and they will have to leave with me. Is it worth toting them around?
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Buy yourself two to three pairs. You won't regret it.
Chains + RP = all kinds of gainzzzzzzzz
 
wasme said:
Thanks.. but reverse band bench are easier than normal bench. As the bands help with the load at the bottom.
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Ah. I was thinking reverse-grip, not reverse-bands.


aceroni said:
Buy yourself two to three pairs. You won't regret it.
Chains + RP = all kinds of gainzzzzzzzz
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I think I will, if y'all think it's worth it. What's the standard length for each chain?
 
Beast indeed!! Great job!
 
7/14/2014 Rest Day

Been about 5 months since I had to stop my runs, first due to constant ice on the road/sidewalk and then my injury at work. This morning, I thought I would give it a go. Went far better than expected. Did 5km, no stopping. Pace was slower of course, but was glad I didn't have any stop and walks during it. Felt good and will now resume these runs almost daily which should help with the bf.
 
I bet that felt good to get back! Glad you're feeling good enough to run now! I don't guess I know you got injured! :(
 
That's awesome news, Wasme. Good on ya for hitting all 3 miles without stopping.
 
was something chasing you for 5km? what were you running from? your canadian but not in polar bear country :-D

glad to hear things are good enough to do that.
 
Lol SB!
 
love2liftkat said:
I bet that felt good to get back! Glad you're feeling good enough to run now! I don't guess I know you got injured! :(
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Yes few months ago hurt my back at work moving servers (bending and twisting)... then sciatica appeared - wasn't fun. But good as new now!

RegisterJr said:
That's awesome news, Wasme. Good on ya for hitting all 3 miles without stopping.
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Did it again this morning before back too! Thanks bro.

superbeast668 said:
was something chasing you for 5km? what were you running from? your canadian but not in polar bear country :-D

glad to hear things are good enough to do that.
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Thought I was in Jane/Finch area... (inside joke which I am sure you will get being close by)

RegisterJr said:
Lol SB!
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Ya he's quite the character isn't he.
 
7/15/2014 Back

Started the morning today with a 5km run. Felt so good, although knees are saying fu right about now lol. Will simply get back into the fish oils and that should help.


Meadows Rows
60x8
70x8
85x8
105x8
110x8
110x8


Cable Low Row - with Band
120x6
130x6
140x6
150x6

- band really added something at contraction on these

Stretch Pulldowns
180x8
200x8
210x8

- stretch portion of this felt great...could really feel my lats pulling out and up

DB Shrug
70x12
70x12
70x12

- two to three second pauses at the top


Chain Deadlifts - Explosive
135x8
185x5
225x3 - 1 set of chains
245x3 - 1 set of chains
265x3 - 2 sets of chains
275x3 - 3 sets of chains (was not explosive at all)
255x8 - 2 sets of chains

- lost my explosiveness during the 265x3, so after my set at 275, lower the weight down to try as many reps as possible. Lower back is tired but good.


Great session today although I am wiped.
 
Ouch! Glad it's better now!!! I vaguely remember you mentioning sciatica pain! Who's the energizer bunny again?! Lol killer job on back!
 
Killer back workout Wasme. Those deads look brutal; heavy for explosiveness even without the chains.
 
A run and then a killer workout, SMHS!
 
7/16/2014 Chest/Shoulders Pump

DB Press (neutral grip)
40x10
50x10
60x10
70x12
70x12
75x12
75x12


Machine Flies / DB Bent Over Side Lateral
100x10 / 35x20
100x10 / 35x20
110x10 / 35x20
110x10 / 35x20


DB Hex Press / Face Pulls
40x10 / 110x10
50x10 / 110x10
50x10 / 120x10
50x10 / 120x10


6Ways / Band Over and Backs
10x10 / 20
10x10 / 20
10x10 / 20
10x10 / 20

- this combo killed me...shock and awe

Was pressed for time this morning. No run. Actually my legs are pretty sore from the last two runs, knees as well so a day off that will not hurt.
 
Yet another awesome workout!! I hope your knee feels better!
 
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