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Wasme's recomp journey....

RegisterJr said:
Strong Rows bromeo, and Happy Anniversary.

Sorry you have the runs...
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Thanks man..

I didn't get that right away lol

turff49 said:
After shoulders yesterday and back today I bet you are feeling it!

Congrats on the anniversary! It's always nice to make it another year with the same one...lol
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You got that right!

Well, this is actually only our 3rd year married (together 5 years)... but true all the same. Thanks.

love2liftkat said:
One beastly workout right after another!! Killing it as always! Congrats on your anniversary! That's wonderful!!
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Thanks Kat! ;)
 
Shorter!!! lol that's not the wasme i Know he's always in for the LONG haul hahah still solid workout brother.
 
8/15/2014


Had a great day yesterday and excellent meal last night:

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12 oz Sirloin, with a small lobster tail being the highlights of this one! Although I must admit that potato was great too.







This morning felt extremely lethargic, really had to push through and in essence was just going through the motions.


Started with a 5km run - which went far better than expected with my low energy levels.




DB Press (Neutral Grip)
50x10
60x10
70x10
70x12
75x12
75x10
75x8




Machine Flies / DB Bent-Over Side Laterals
100x15 / 30x20
110x15 / 30x20
120x15 / 35x20
120x15 / 35x20




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




6 Ways / Band Over and Back
10x10 / 20
10x10 / 20
10x10 / 20
 
Numbers weren't so bad. That pic looks spectacular...
 
That dinner looks amazing!!!! Great workout too! Way to push through even though you were tired!
 
That dinner plate is making my mouth water!

And those bent over side laterals are making my delts hurt!
 
RegisterJr said:
Numbers weren't so bad. That pic looks spectacular...
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Thanks bro..

love2liftkat said:
That dinner looks amazing!!!! Great workout too! Way to push through even though you were tired!
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Sometimes just have to push through and get it done. Today thankfully was much better!

turff49 said:
That dinner plate is making my mouth water!

And those bent over side laterals are making my delts hurt!
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Ya they were effective to say the least!
 
8/16/2014 ARMS

Great day today, both at the park and in the garage.

Day started with a smooth 5.5km run. Good pace, was able to push hard and get a bit of a pump in my legs.

Arms workout was terrific, ended up with a helluva pump - focus was on point!

Rope Pushdown / Seated DB Curls
90x12 / 30x8
90x12 / 30x8
100x12 / 40x8
100x12 / 40x8
100x12 / 40x8
100x12 / 40x8

- on the curls meadows called for 4 reps left, 4 reps right, 4 left, 4 right
- last set was brutal but got through it, admitedly with a bit of body english

Barbell Curl / Cable Extension (Overhead)
90x8 / 100x10 +5 partials
100x8 / 110x10 +5 partials
110x8 / 120x10 +5 partials
110x8 / 120x10 +5 partials

- partials out of stretched position

Close Grip Pushups / Reverse Curls
15 / 70x15
15 / 70x15
15 + 1 chain / 70x15
15 + 2 chains / 70x15

Standing Calf Raises (in Smith) / Dorsiflexion
185x8 / 50
225x8 / 50
235x8 / 50
255x8 / 50
275x8 / 50
285x8 / 50
295x8 / 50
305x8 / 50
305x8 + 10 paritals / 50
305x8 + 10 paritals / 50

- partials out of the stretched position
- shins were numb by the end of all those DF's

Rest of today, is going to be pretty low key. I started watching Hell on Wheels a week or so ago, so think I will check out of a few more episodes of that. Pretty good so far.
 
wasme said:
8/16/2014 ARMS Great day today, both at the park and in the garage. Day started with a smooth 5.5km run. Good pace, was able to push hard and get a bit of a pump in my legs. Arms workout was terrific, ended up with a helluva pump - focus was on point! Rope Pushdown / Seated DB Curls 90x12 / 30x8 90x12 / 30x8 100x12 / 40x8 100x12 / 40x8 100x12 / 40x8 100x12 / 40x8 - on the curls meadows called for 4 reps left, 4 reps right, 4 left, 4 right - last set was brutal but got through it, admitedly with a bit of body english Barbell Curl / Cable Extension (Overhead) 90x8 / 100x10 +5 partials 100x8 / 110x10 +5 partials 110x8 / 120x10 +5 partials 110x8 / 120x10 +5 partials - partials out of stretched position Close Grip Pushups / Reverse Curls 15 / 70x15 15 / 70x15 15 + 1 chain / 70x15 15 + 2 chains / 70x15 Standing Calf Raises (in Smith) / Dorsiflexion 185x8 / 50 225x8 / 50 235x8 / 50 255x8 / 50 275x8 / 50 285x8 / 50 295x8 / 50 305x8 / 50 305x8 + 10 paritals / 50 305x8 + 10 paritals / 50 - partials out of the stretched position - shins were numb by the end of all those DF's Rest of today, is going to be pretty low key. I started watching Hell on Wheels a week or so ago, so think I will check out of a few more episodes of that. Pretty good so far.
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Great workout. Looks like you are stepping it up another notch man! Killing it!

He'll On Wheels - great series. Glad they brought it back for another season after the original writer left. I'm a big western fan anyway.
 
wasme said:
Sometimes just have to push through and get it done. Today thankfully was much better!
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That's right!! It definitely shows! Another awesome workout today!!
 
turff49 said:
Great workout. Looks like you are stepping it up another notch man! Killing it!

He'll On Wheels - great series. Glad they brought it back for another season after the original writer left. I'm a big western fan anyway.
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Thanks man. Those cowboys, etc.. certainly making drinking whiskey look cool lol

love2liftkat said:
That's right!! It definitely shows! Another awesome workout today!!
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Cheers Kat!
 
Who's got the life? Killer strong curls homie.
 
8/17/2014 LEGS

A little leg destruction this morning! Next two weeks of Reactive Pump have no squats. I was niave to think this would mean easier workouts.

Leg Curls / Bodyweight Squat
70x10 / 10
80x10 / 10
90x10 / 10
100x10 / 10
115x12 / 10
125x10 / 10
130x8 / 10
135x6 / 10

- the last two sets here were really tough to push out

Stiff Legged Deadlift
160x10
170x8
180x6
200x6


Leg Press (Smith) / Partial Leg Extension (out of bottom)
135x10 / 90x10
225x10 / 100x10
315x10 / 110x10
405x20 / 115x8
425x15 / 115x8
445x10 / 115x8
475x8 / 115x8

- leg press done with a close stance and trying to mimic placing feet higher on a leg press platform
- extensions were out of the bottom with a 3 second negative on each rep

Leg Press (Smith) / Partial Leg Extension (from the top)
315x10 / 90x15
405x10 / 100x15
455x10 / 100x15
455x10 / 110x15

- leg press done with a wider stance and toes pointed out
- extensions lower weight half way, pause for a second and explosive up

Lunges
10
10
10

Legs were toast and shirt just drenched.


After using my smith for the last few weeks for leg pressing, I am curious what the load difference would be vs a sled or even a machine. The smith variety is a more vertical movement, which I am not sure in the end is more difficult or not. Also add to that only having a bar to work with and not a platform for your feet. I suppose I'd have to go to the gym with one of my kids at some point and see what I can do on the real deal - just for curiousity sake.
 
So you are leg pressing by laying on your back and pressing the bar on the smith machine up? 450 plus pounds? Dang bro that is strong. I would think that would be hell on the bottom of the feet. I bet it's hell on the small of the back too!
 
turff49 said:
So you are leg pressing by laying on your back and pressing the bar on the smith machine up? 450 plus pounds? Dang bro that is strong. I would think that would be hell on the bottom of the feet. I bet it's hell on the small of the back too!
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Exactly.. laying on garage floor (on a rug), feet under bar and pushing up.

Using a stiffer soled shoe has helped take away the pressure points from the bar. Lower back been good actually - I am very cognisant of it. My knees on the other hand took a beating today. Especially with supersetting extensions. Knee braces were added.
 
I would think it's harder the way you're doing it. Even without the pure awkwardness.

I'm liking this routine.
 
wasme said:
Exactly.. laying on garage floor (on a rug), feet under bar and pushing up. Using a stiffer soled shoe has helped take away the pressure points from the bar. Lower back been good actually - I am very cognisant of it. My knees on the other hand took a beating today. Especially with supersetting extensions. Knee braces were added.
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Simon, that's just hardcore there bro!
I'm sure your weights would go up significantly on a real leg press.
Same for leg extensions. If you are using the old bench style where you load plates on the front bar then I know your extensions would go up significantly. I was using one of those and 180-205 and the foam covered pieces would cause pain at the points of contact. At the gym the leg extension machine tops out at 260 and I add 10lbs on that. You should go do leg days for awhile at the gym.
 
turff49 said:
Simon, that's just hardcore there bro!
I'm sure your weights would go up significantly on a real leg press.
Same for leg extensions. If you are using the old bench style where you load plates on the front bar then I know your extensions would go up significantly. I was using one of those and 180-205 and the foam covered pieces would cause pain at the points of contact. At the gym the leg extension machine tops out at 260 and I add 10lbs on that. You should go do leg days for awhile at the gym.
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Thanks. Funny you'd say that - I do in fact use a bench with the plate loaded 'leg extension/curl attachment' for curls/extensions. When I do leg extensions I sometimes have to put on some (cut down) hockey shin pads, as there is just so much pressure on the tibia lol.
 
You're a beast Simon!! I would think it was much harder than a traditional leg press.
 
8/18/2014 Chest and SHoulders


Looks like I wasn't paying attention yesterday and forgot to repeat my current week, as yesterday's workout was actually next weeks leg workout. No biggie though, will just make that adjustment next week.


Started the day with a 5km run. Legs were pretty sore from yesterday, but felt good to get some blood pumping through.





Banded DB Hammer Press
50x6
60x6
70x6
80x6
85x6
90x6
90x6


Reverse Band Bench Press
185x5
225x5
245x5
265x5
275x5
275x5




Incline DB Press
60x8
70x8
75x8 drop 40x8




Band Machine Flies
110x15
110x15


- 401 tempo on these




DB Bent Over Laterals
25x15
25x15
25x15
25x15




Side Lateral Partials
35x25
35x25
35x25




Cage Press
115x5
125x5
135x5
135x5


Everything was on point and this workout flowed nice.
 
Your cage presses are just monstrous.
 
I was thinking the same thing about the banded hammer press'! Very strong!!
 
love2liftkat said:
I was thinking the same thing about the banded hammer press'! Very strong!!
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Just another regular day for Wasme!

How he does banded DB presses with the weight he uses is beyond me!
 
RegisterJr said:
Your cage presses are just monstrous.
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Really psyche myself up for them.. being the last exercise at times I just wanna blast through and be done - but can't think that way!

love2liftkat said:
I was thinking the same thing about the banded hammer press'! Very strong!!
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Thanks Kat.. they are awkward as hell. I actually think I might have a bit too much slack but Im laying on the band.

turff49 said:
Just another regular day for Wasme!

How he does banded DB presses with the weight he uses is beyond me!
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Just trying to catch your numbers my friend ;)
 
8/19/2014 Back

5km run upon rising - just with 2 scoops of BCAA + SAA in me. Got home, added another

scoop and a 3/4 scoop of Stiml8 and was off to the garage...

Meadows Rows
60x8
70x8
95x8
105x8
115x8
130x8

Smith Machine Row - Explosive
135x6
165x6
175x6
175x6
175x6

Dumbbell Pullover
60x12
60x12
60x12


Barbell Shrug
200x10
200x10
200x10

- 2 second pause at the top


Banded Hyperextensions
3 sets to failure

Another solid session today. Tomorrow taking three kids to Niagara Falls for the day, if the weather is ok - so will be a rest day (although I do plan on going for a run before we leave).
 
wasme said:
8/19/2014 Back 5km run upon rising - just with 2 scoops of BCAA + SAA in me. Got home, added another scoop and a 3/4 scoop of Stiml8 and was off to the garage... Meadows Rows 60x8 70x8 95x8 105x8 115x8 130x8 Smith Machine Row - Explosive 135x6 165x6 175x6 175x6 175x6 Dumbbell Pullover 60x12 60x12 60x12 Barbell Shrug 200x10 200x10 200x10 - 2 second pause at the top Banded Hyperextensions 3 sets to failure Another solid session today. Tomorrow taking three kids to Niagara Falls for the day, if the weather is ok - so will be a rest day (although I do plan on going for a run before we leave).
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Strong Meadows rows! What stance do you use on these? More bent leg or more straight leg? Reason I ask is I have seen some crazy forms with these. I seldom do these preferring to go more with T-bar rows and one arm DB rows. Just wondering which is the better stance...

Have fun at the Falls tomorrow, that should be a fun day!!
 
Very strong rows Simon! Ahhh so jealous about the falls! That's in my wish list! Have a wonderful time!!
 
turff49 said:
Strong Meadows rows! What stance do you use on these? More bent leg or more straight leg? Reason I ask is I have seen some crazy forms with these. I seldom do these preferring to go more with T-bar rows and one arm DB rows. Just wondering which is the better stance...

Have fun at the Falls tomorrow, that should be a fun day!!
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Legs straight, with a bit more of bend on front leg. The hip closest to the bar is higher, and free arm resting across front knee. Bar sitting under chest level. The pull driving the elbow straight up. Back stays consistent and low. It took me a while to get the form down. Watched Meadows videos and breezy11 's form (see below) and got a lot of funny looks at home when busting out some 'pretend' sets.

[video=youtube;c6khj5rHscA]https://www.youtube.com/watch?v=c6khj5rHscA[/video]

Thanks, rain in forecast, but hopefully we can pull it off!

love2liftkat said:
Very strong rows Simon! Ahhh so jealous about the falls! That's in my wish list! Have a wonderful time!!
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Funny, I take NF for granted. I have been probably 20-25 times as it is only an hour or so away. Thanks Kat!
 
Great opportunity to try the newest product in the ever growing FINAFLEX line... jump on this!

FINAFLEX presents Invalid Link Removed
 
wasme said:
Legs straight, with a bit more of bend on front leg. The hip closest to the bar is higher, and free arm resting across front knee. Bar sitting under chest level. The pull driving the elbow straight up. Back stays consistent and low. It took me a while to get the form down. Watched Meadows videos and breezy11 's form (see below) and got a lot of funny looks at home when busting out some 'pretend' sets. Invalid Link Removed Thanks, rain in forecast, but hopefully we can pull it off! Funny, I take NF for granted. I have been probably 20-25 times as it is only an hour or so away. Thanks Kat!
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Lmao 20-25x. I've been once. Terrible...
 
wasme said:
lol... I know eh... kids like it, relatives all HAVE to see it... but they host great hockey tournaments!!!
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I hate I've only been once man. It's like when I lived 4 hours from the west edge of Yellowstone I never went. I need to be proactive lol
 
8/21/2014


Niagara Falls with the family (wife and I + 3 of the kids) was a really great time yesterday. Everyone enjoyed themselves. We took them on the Maid of the Mist - only way to experience the sheer power of the falls, into a wax museum and just enjoyed the day at the falls; lots of walking.

Was a fantastic day till we got home near 10pm....

Arrived home to my car (Santa Fe) sitting in the driveway with a smashed window (furthest back on the drivers side). No other damage at all, just like someone had walked by with a hammer and whacked the window. Now, the previous two nights around 2am, someone pulled in front of our house and lit a firecracker (sounded like a gun shot) and then sped off, so I am thinking this has something to do with it. Of course, after questioning the 'older kids' no one seems to know anything, or why this is happening/happened. Kinda calling bull**** on that one and my car is now off limits to the older boys - indefinitely.

So spent the morning at the dealership (who were cheaper than the auto glass places I called) and have the window ordered for tomorrow. $550 for that little friggin window... Came home, very stressed out and needing a workout. My 16 year old daughter, asked if she could run with me ... and off we went (and was a great feeling running with her).


Warmup: 5km - great pace as I tried to keep up with Ashley lol




DB Press (Neutral Grip)
50x10
60x10
70x10
70x12
75x12
75x11
75x9




Machine Flies / DB Bent-Over Side Laterals
110x15 / 30x20
110x15 / 30x20
120x15 / 35x20
120x15 / 35x20




DB Hex Press / Face Pulls
50x10 / 110x10
50x10 / 110x10
55x10 / 110x10
55x10 / 110x10




6 Ways / Band Over and Back
10x10 / 20
10x10 / 20
10x10 / 20
 
Just had to put this in here, for anyone who has not tried Mass 550 yet, or simply can't get enough of it.... Astonishing deal here from FINAFLEX and Nutraplanet:

Invalid Link Removed
 
That sucks about the window. You know what they say about Canadians, thug *** ****** ******s.

Awesome that Simonette went with you. She needs to teach the boys something.

Strong C/S day. Those bent raises look brutal, and I know exactly how he finale felt.
 
Sucks about the window man. Great chest shoulders day tho. 6 ways smoke me every time. So brutal
 
Great workout, as we all expect now! And what a great day when one of the young ones wants to run with the Master! Kudos for raising good kids.

Now on the window: sorry to hear that. Seems someone is either out for one of the boys, or the girl told a guy to buzz off. It will come out who did it, kids can't keep that stuff quiet. The good thing is no one was hurt and nothing stolen.

Now, I'd be all up for staking out and going delta force on someone though.... lol
 
turff49 said:
Great workout, as we all expect now! And what a great day when one of the young ones wants to run with the Master! Kudos for raising good kids. Now on the window: sorry to hear that. Seems someone is either out for one of the boys, or the girl told a guy to buzz off. It will come out who did it, kids can't keep that stuff quiet. The good thing is no one was hurt and nothing stolen. Now, I'd be all up for staking out and going delta force on someone though.... lol
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^^^ this! Lol Hide and bust their butts!!

Awesome workout as always Simon! Love that your daughter went running with you and pushed you too!!
 
Awesome lifting as usual Simon. Sorry about the window and agree that the kids will slip the name of the person that did it.
 
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