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Wasme's recomp journey....

Good lifting Simon.... As usual! Glad the knees allow you to run.
 
So jealous of that meal!!

You're a running machine, geez! Some strong lifts going on. Those horizontal db presses are no joke. Damn that thing called gravity!!!
 
Strong press' Simon! Killing it with all of the running too!!
 
RegisterJr said:
Solid press day Simon.

Where's the dang food porn?!
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Thanks man, just asked my wife as I think she took a pic of the grill for me the other night

kenpoengineer said:
Good lifting Simon.... As usual! Glad the knees allow you to run.
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Thanks Mark

turff49 said:
So jealous of that meal!!

You're a running machine, geez! Some strong lifts going on. Those horizontal db presses are no joke. Damn that thing called gravity!!!
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It was a fine meal indeed! I really feel the need to run almost daily - can't have the old me reappearing!

love2liftkat said:
Strong press' Simon! Killing it with all of the running too!!
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Thanks Kat!
 
9/1/2014 ARMS

First day of school here tomorrow. Been a busy day/evening.. but got my run/workout in this morning. I haven't had a rest day in a while. Have lifted 12 days in a row - so tomorrow will likely be a rest day. Feeling the need.




Started my day with a 5km run. Was hot and humid...but a slight breeze helped.


The humidity in the garage though had me soaked!




VBar Pushdown / Barbell Curls with Fat Grips
90x10 / 70x8
90x10 / 70x8
900x15 / 70x8
110x20 / 90x8
110x20 / 90x8
120x20 / 100x8
130x20 / 100x8


Hammer Curls / Bench Dips
50x10 / 10
50x10 / 10
50x10 / 10
50x10 / 10


- 3 second eccentric for the dips




Incline DB Concentration Curl / Cable Extension (Overhead)
30x10 / 100x10 +5 partials
30x10 / 110x10 +5 partials
35x10 / 120x10 +5 partials
35x10 / 120x10 +5 partials


- Incline DB Concentration Curls are a new one for me (something to look forward to Thomas)
- partials out of stretched position




Standing Calf Raises (in Smith) / Dorsiflexion
225x8 / 50
275x8 / 50
295x8 / 50
315x8 / 50
335x8 / 50
345x8 / 50
355x8 / 50
355x8 + 10 paritals / 50
355x8 + 10 paritals / 50


- partials out of the stretched position
- shins were numb by the end of all those DF's
 
I bet those arms were friggin pumped!! Strong, strong vbar press downs and then as with 100lb curls and what the hell, throw in 50lb hammer curls. You've taken it up a notch my man!!
 
turff49 said:
I bet those arms were friggin pumped!! Strong, strong vbar press downs and then as with 100lb curls and what the hell, throw in 50lb hammer curls. You've taken it up a notch my man!!
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I had a crazy good pump. And with the sweat from my run and start of workout (so hot in the garage), I had that oiled up look.
 
Agree with Turff. Very strong push downs/curls.
 
Oh my... They're so thick.
 
wasme said:
Oh ya these were delicious. My wife can't eat much meat either, so lucky for me I had 1.5 of those bad boys!
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I get my wife's leftovers usually too. :)
 
9/3/2014

Yesterday was a rest day. It was a struggle to not go into the garage and do my leg workout, but I know today's leg session will be better with a day of rest.

My daughter got her driver's license yesterday which was exciting for her - took her out for some sushi to celebrate. No more having to be in the car with her to drive! Was surprised how much less the additional car insurance was after adding her, as apposed to my son.

Leg update ....after work.
 
wasme said:
9/3/2014 Yesterday was a rest day. It was a struggle to not go into the garage and do my leg workout, but I know today's leg session will be better with a day of rest. My daughter got her driver's license yesterday which was exciting for her - took her out for some sushi to celebrate. No more having to be in the car with her to drive! Was surprised how much less the additional car insurance was after adding her, as apposed to my son. Leg update ....after work.
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I don't see how chicks are cheaper. They're historically worse drivers.
 
Agree with Thomas and Turff!! Very strong Simon!! Congrats to your daughter too! Exciting and scary!

RegisterJr said:
Oh my... They're so thick.
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.................
 
9/3/2014 LEGS


Great session when I got home from work. Legs are pretty wobbly at the moment.


Leg Curls
70x10
80x10
90x10
100x10
110x10
110x10
110x10
110x10, drop 70x15, 70x12 partials


- hams just burning at the end of those partials


Barbell Squat
135x10
185x12
205x15
235x6
265x6
295x6
315x6
325x5


- started losing my balance a little on that last set, so re-racked


Leg Extension
115x12
125x12
135x12
135x12


- driving up as explosively as possible (30 seconds rest)


Leg Press
225x15
315x15
405x15
455x10


- constant tension (30 seconds rest between sets to add weight)


Stiff Legged Deadlifts
160x10
180x10
180x10
180x10
 
Really liking those squat # 's. What is your 5-6 rep PR?
 
Yep, great #'s there! How were your knees on the leg press tonight?
 
The volume! SMHS!
 
wasme said:
To be honest I have no idea anymore. I actually don't know my PR's on anything at this point lol.
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This is where Jefit shines; tracking all that for you.
 
wasme said:
Thanks Kat. And yes, she is very excited to 'drive' to the gym when i get home lol
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Lol I bet so! :)

Great leg session! Strong squat #'s for sure!!!
 
9/4/2014

The wheels are pretty sore today I must admit. Chest and Shoulders on tap for after work. I am on the first week of 1.6 (last week of the program) - so my final two weeks. Not sure what will come next. I have thought about MI-40 many times but never pulled the trigger. But I really do enjoy Meadows training so might repeat one of these programs or search out a new one. Finally, might do FST-7 but work some Meadows into it, make it a hybrid routine. So many options.
 
wasme said:
Thanks brother... how is the recovery? When do you get the decision regarding surgery?
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Im a little better each day. 2moro is the day. Hopefully i get this neck brace off. I am leaning real hard toward chiro and PT. Cant wait to hit the weights, even light work.
 
wicked442 said:
Im a little better each day. 2moro is the day. Hopefully i get this neck brace off. I am leaning real hard toward chiro and PT. Cant wait to hit the weights, even light work.
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Glad to hear you are steadily improving! I hope the same for your dad.

...just take it easy when you do..
 
wasme said:
9/4/2014

The wheels are pretty sore today I must admit. Chest and Shoulders on tap for after work. I am on the first week of 1.6 (last week of the program) - so my final two weeks. Not sure what will come next. I have thought about MI-40 many times but never pulled the trigger. But I really do enjoy Meadows training so might repeat one of these programs or search out a new one. Finally, might do FST-7 but work some Meadows into it, make it a hybrid routine. So many options.
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I was reading up on FST-7 the other day... Looks interesting.

I think bands are permanently in my routines from here on though.
 
9/4/2014 Chest and Shoulders


Really hot day here today.. 36 Celsius with the humidity.


Got home from work and went for a 5km run - almost killed me lol


Although in the end the run felt good, it really took a toll on me and as my workout progressed I did lose power.


Hammer DB Press
50x8
60x8
70x8
75x8
80x8
80x8
80x8 + 5 partials


- meadows called for 10 partials on that last set but I just couldn't pull them out




Incline Bench
185x6
225x6
235x6
245x6
255x6
265x6




Chain Bench - 2 sets of chains on bar before weight added
135x5
185x5
195x5
205x5
205x5


- explosive reps
- last set was not explosive, really had to grind out that last rep


DB Hex Press / Machine Flies / M.F. Partials
55x8 / 100x15 / 100x10
55x8 / 100x15 / 100x10
55x8 / 100x15 / 100x10


- these became gruelling, but had a wicked pump




DB Bentover Laterals
30x20
30x30 (22/8hs)
30x40 (18/22hs)


- full range of motion, when you cant perform with the full range, continue hang and swing style


6 Ways
10x10
10x10
10x10




Cage Press
115x5
115x5
125x5
125x5
 
Your pressing is always so dang strong. 6 ways too... I have to look back, but I don't think I've ever hit 10x10 on them.
 
Lost power? No way Simon!
 
wasme said:
Well to be fair, leg extensions have always bugged my knees (and I am sure all the running doesn't help).

I think there is tremendous force on the knee, at the very beginning of the motion when the load is heavy. I have to get 'under the bar' which is not the most comfortable and then it is probably a 70-75 degree angle up which stresses the knee. Add to that, on the heaviest sets I sometimes have to give it a second try to get the bar in motion.

I may change things a little and go lower weight, and higher rep with an increase tut and no lockout and see how that goes.




Funny on the last set last night, was the first time the bar really dug into one of my feet, didn't think I'd finish the set.




MacGyver!



Your workouts are always impressive, so no need in talking like that Kat!
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I would say all that running is tge culprit. Too bad you enjoy it so much lol. Good to see you doing well Simon. How's the back?

superbeast668 said:
I don't see how chicks are cheaper. They're historically worse drivers.
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Lol took the words right out of my mouth.

wasme said:
9/4/2014

The wheels are pretty sore today I must admit. Chest and Shoulders on tap for after work. I am on the first week of 1.6 (last week of the program) - so my final two weeks. Not sure what will come next. I have thought about MI-40 many times but never pulled the trigger. But I really do enjoy Meadows training so might repeat one of these programs or search out a new one. Finally, might do FST-7 but work some Meadows into it, make it a hybrid routine. So many options.
Click to expand...

Been looking at MI-40 as well. Like you say I'm a huge fan of meadows training so who knows. Not a huge fan of RP though.
 
RegisterJr said:
Your pressing is always so dang strong. 6 ways too... I have to look back, but I don't think I've ever hit 10x10 on them.
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Well you should see the faces I make on those!!! Funny supersetted with Band over and backs I cannot do 10x10 lol

kenpoengineer said:
Lost power? No way Simon!
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Felt like I ran out of gas.. but thanks Mark.

love2liftkat said:
Absolutely!!! Very impressive!
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:)

bean5er said:
I would say all that running is tge culprit. Too bad you enjoy it so much lol. Good to see you doing well Simon. How's the back?

Been looking at MI-40 as well. Like you say I'm a huge fan of meadows training so who knows. Not a huge fan of RP though.
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The back has been really good thanks for asking Justin. Good to see you, how's life?

I actually have enjoyed this run of Reactive Pump. Will do it again. I was curious to try it too as a 6 week program (doing each week only once - that might be even more fun)
 
9/5/2014 Back


This was a sweatfest for sure. Scoop of Stimul8 and into a very hot and humid garage.


One Arm Barbell Rows
70x8
80x8
90x8
105x8
105x8
105x8
105x8


- total focus on the mind muscle connection here - totally paid off.


One Arm Pulldowns
90x8
100x8
110x8
110x8


- again mind muscle connection was top notch




DB Pullover
60x12
60x12
60x12




Chain Deadlift
135x3
185x3
255x3
295x3
305x10 (1 set of chains added)
305x10 (2 sets)
305x7 (3 sets)


- was absolutely drenched after these


Kayak Rows
90x8
100x8
100x8


- these felt good, great way to finish off


[video=youtube;LjjCyjY9tGw]https://www.youtube.com/watch?v=LjjCyjY9tGw[/video]
 
It all looks strong Simon, especially the one-arms....

Are the DLs explosive?
 
wasme said:
9/5/2014 Back This was a sweatfest for sure. Scoop of Stimul8 and into a very hot and humid garage. One Arm Barbell Rows 70x8 80x8 90x8 105x8 105x8 105x8 105x8 - total focus on the mind muscle connection here - totally paid off. One Arm Pulldowns 90x8 100x8 110x8 110x8 - again mind muscle connection was top notch DB Pullover 60x12 60x12 60x12 Chain Deadlift 135x3 185x3 255x3 295x3 305x10 (1 set of chains added) 305x10 (2 sets) 305x7 (3 sets) - was absolutely drenched after these Kayak Rows 90x8 100x8 100x8 - these felt good, great way to finish off Invalid Link Removed
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Kayak Rows: interesting for sure! One I think I'll pass on.

When is the heat wave suppose to pass up there?

As always, great workout. Dang deadlifts would've wiped me out!
 
turff49 said:
When is the heat wave suppose to pass up there?

As always, great workout. Dang deadlifts would've wiped me out!
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Tonight. We are in the middle of a huge storm right now... was 41 with humidity till about an hour ago... supposed to get down to about 15 by 2am... then 22-23 for weekend and next week. My wife is an elementary school teacher, so the heat this week has been brutal for the classroom (no a/c at that school)

Thanks brother!
 
Celsius, I presume?
 
Wow! Heat index at 106, and you worked out in that. I've done it here but I'm more acclimated for it. That's brutal Simon. Heat stroke type brutal.
 
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