Wasme's recomp journey....

RegisterJr said:
I'm hoping eventually I do get some chains. I bet as soon as I do, my gym says I can't use them.

Nice work man.
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Thanks Thomas. I enjoy using the chains. Hell even the sound of them makes you feel more hardcore lol

kenpoengineer said:
Thanks all for sharing. Thanks Steve for sharing from the "Snags Book of Knowledge". I can't wait for it to be available as an eBook! Seriously, Steve, write that book!
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I second this motion.

turff49 said:
Killer workout! I'm sure the chest was pumped after that. Strong #'s on cage presses to finish with after all that too!!
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Was indeed. Was dead by the end of the cage presses - felt great.

kenpoengineer said:
Oh and Simon, you are still a FF Freak!
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Thanks Mark...just doing my best
 
9/11/2014 Back


Up early this morning and out the door to get in my 5km run. Have a busy evening, so needed to get back workout in this morning as well. Great session.


One Arm Barbell Rows
70x8
80x8
90x8
105x8
110x8
110x8
110x8




One Arm Pulldowns
90x8
100x8
110x8
110x8


DB Pullover
60x12
60x12
60x12


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

- I was just drenched after these. Huffin and puffing between sets - limited to 90 seconds rest.


Kayak Rows
90x8
100x8
100x8
 
Helluva back day man! Need to try out these kayak rows. Wish I had chains
 
Well, well...2 killer workouts basically within a few hours! You're on fire! Lol
 
wasme said:
Thanks. Do many gyms allow them I wonder? Suppose if they have them they do though lol/QUOTE]

Actually my school gym has one set. Need to use them next time. Maybe in conjunction with bands
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wasme said:
Even the one set you will get a feel for them. Then you can request they order more!
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Ya it's pretty nice they have them. We have a small contingent of oly and powerlifters but most are bros. I'm sure I can talk to some of the managers to get more if I needed.

Should have seen the looks I got when I pulled out bands this week
 
wasme said:
Oh I can imagine.

Sorry to ask again, but what brand/model were the lifting shoes you got at Dick's?
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Nike Romaleos II. I got them at Champs for $145 shipped like the week before I saw the Dicks sale. Didn't think it was worth it to send them back to save like $30. There have been a lot more deals on them lately. I'll keep a look out for you to see if they go on sale again
 
joh408 said:
Nike Romaleos II. I got them at Champs for $145 shipped like the week before I saw the Dicks sale. Didn't think it was worth it to send them back to save like $30. There have been a lot more deals on them lately. I'll keep a look out for you to see if they go on sale again
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Thanks. I am hoping to get a pair either ordered to my hotel or while I am in Myrtle Beach.
 
joh408 said:
Nike Romaleos II. I got them at Champs for $145 shipped like the week before I saw the Dicks sale. Didn't think it was worth it to send them back to save like $30. There have been a lot more deals on them lately. I'll keep a look out for you to see if they go on sale again
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Sign me up! I need oly shoes, but don't want to spend $200 on regular priced adipowers or romeolos. Also I was a 7.5 in adipowers, which means no one even had them in stock lol
 
I really like the Otomix shoes. Been wearing them when I lift for almost 20 years.
 
Strong looking deads. Where's YOUR vid?

Strong one-arm BBs and PDs, too. I actually find the 1ABB Rows harder than Meadows' row due to balance.

wasme said:
I second this motion.
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I initiate the notion of you seconding his motion.

...

wasme said:
Thanks. Do many gyms allow them I wonder? Suppose if they have them they do though lol
!
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My gym said no, due to the clanking getting to the older folk.

I said I go in too early, and he said don't get caught. I can't decide if it's worth spending the money and getting then getting caught...
 
My gym has video cams everywhere. But, I doubt they would care if I used them as guys throw dumbbells down all the time. Lots of dead lifting clanging going on too. Only thing that bothers this old timer is when they throw the 75lb DB's down(they broke one). Good thing is I'm usually starting with the 80's now except on DB OHP. My gym is pretty cool for the most part...
 
turff49 said:
My gym has video cams everywhere. But, I doubt they would care if I used them as guys throw dumbbells down all the time. Lots of dead lifting clanging going on too. Only thing that bothers this old timer is when they throw the 75lb DB's down(they broke one). Good thing is I'm usually starting with the 80's now except on DB OHP. My gym is pretty cool for the most part...
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It was one of those wink comments, like, "if someone complains I'll say I told you so". Ours have cameras too, but I don't think anyone would complain.
 
Just a heads up, Romaleos II are $132.48 shipped on Eastbay.com using code: LKS1494W

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Same company as Champs and Footlocker.
 
Gotcha, I'd go for it then. I'd like to give them a try myself but setting them up would be valuable time I don't want to spare right now. I think you may be in that same boat as far as every minute is valuable when you only have 45-60 minutes. And then the Mega volume you crank out!
 
turff49 said:
Gotcha, I'd go for it then. I'd like to give them a try myself but setting them up would be valuable time I don't want to spare right now. I think you may be in that same boat as far as every minute is valuable when you only have 45-60 minutes. And then the Mega volume you crank out!
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Leg day, no matter what else, is done on the weekend. Usually Sunday. That way I have plenty of time.
 
RegisterJr said:
I actually find the 1ABB Rows harder than Meadows' row due to balance.
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I agree but boy do i feel them at the bottom.


I said I go in too early, and he said don't get caught. I can't decide if it's worth spending the money and getting then getting caught...
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I can see the issue here. Buying them and using them a couple of times and being told no more would suck. Then you'd have to buy a bunch of equipment for at home and cancel your gym membership ;)


joh408 said:
Just a heads up, Romaleos II are $132.48 shipped on Eastbay.com using code: LKS1494W

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Same company as Champs and Footlocker.
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That bro

joh408 said:
Edit: damn those are more expensive my bad

Check champs. Same discount code works too
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lol, ok thanks man.
 
9/12/2014 Chest / Shoulders


Burrr was 8 Celsius this morning - actually great for a run. Was up and out the door for a 6 km jog. Once back, got ready and out to the garage.


Machine Flies
100x20
110x20
110x20


- slow and steady with these, great burn


DB Press
60x10
70x10
80x10
90x8


- no lockout


Stretch Pushup ss Band Over and Backs
17 / 10
15 / 10 - 1 chain added to back
15 / 10 - 1 chain




DB Bent Over Side Lateral / Spidercrawls
35x10 / 3
35x10 / 3
35x10 / 3
35x10 / 3


FacePulls
100x20
100x20
100x20
 
Haha my edit was for the smaller sizes. Hopefully one of the sites has your size in stock

That's a nice chest and shoulders lift. Digging it
 
Looks like another solid run/lift day. Man, I've not done face pulls in forever. Another one to add to the list to eventually work in. Strong DB presses too. How heavy do your db's go? My set stops at 80's here at home. One of many reasons I had to go to the gym...
 
Great job in the db press! Love that you added chains to the stretch push-ups! I love the way those feel!!
 
wasme said:
I can see the issue here. Buying them and using them a couple of times and being told no more would suck. Then you'd have to buy a bunch of equipment for at home and cancel your gym membership ;)
.
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Yeah... I dunno what I'll do. I know I could get away with one on stretch push-ups and maybe dips, but I'm already testing the rules by taking my shoes off.

Nice work yesterday, Simon. A little jealous of your weather... I sat out in the heat for two hours yesterday waiting on a tow, then was put in a cr with no AC.

As for this, I'm glad I wasn't around last night...

wasme said:
...Thomas let's go shoot some stick!
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wasme said:
boy do i feel them at the bottom.

being told no more would suck.
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joh408 said:
Hopefully one of the sites has your size in stock

That's a nice chest

Digging it
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turff49 said:
Looks like another one to eventually work in.
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Chest getting STRONG! Nice job brother!
 
joh408 said:
Haha my edit was for the smaller sizes. Hopefully one of the sites has your size in stock

That's a nice chest and shoulders lift. Digging it
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Thanks man. And for checking out the shoes for me, appreciated that.

turff49 said:
Looks like another solid run/lift day. Man, I've not done face pulls in forever. Another one to add to the list to eventually work in. Strong DB presses too. How heavy do your db's go? My set stops at 80's here at home. One of many reasons I had to go to the gym...
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Standard to 80. Pete mentioned to me that he goes higher using 25's then 10's.. so when i do 90 I go 25/10/10 on each end. But with the size of the 25 plate it is kinda awkward.

There are a couple of gyms near my house. The one my son/daughter go to has db's upto 120.. not sure about the other. I have thought about biting the bullet and joining, but figured I would still do the majority of my workouts at home - which makes it feel like a bit of a waste of money.

love2liftkat said:
Great job in the db press! Love that you added chains to the stretch push-ups! I love the way those feel!!
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And they are comfy on the back - you wouldn't think so.

RegisterJr said:
Nice work yesterday, Simon. A little jealous of your weather... I sat out in the heat for two hours yesterday waiting on a tow, then was put in a cr with no AC.
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Warm days, but cool nights/mornings would be awesome all the time. The last two mornings have been cool, added a km both mornings and my pace has been top notch. Air just feels crisp and clean...


kenpoengineer said:
Chest getting STRONG! Nice job brother!
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Thanks Mark
 
9/13/2014 Arms


Last day of Reactive Pump was yesterday. Never got chance to get back on and update with the workout....was a beautiful morning for a run / workout though.


Run: 6km


Workout:


Rope Pushdown / Barbell Curl
90x15 / 70x8
90x15 / 70x8
90x15 / 70x8
90x20 / 90x8
90x20 / 90x8
100x20 / 100x8
100x20 / 100x8


Dumbbell Curls / Bench Dips
40x8 / 8
40x8 / 8
40x8 / 8
40x8 / 8


- 5 second negative on the bench dips


Ez Bar Lying Extensions / Cross Body Hammer Curls
70x10 / 40x12
80x10 / 50x12
100x10 / 50x12
100x10 / 50x12




Standing Calf Raise / Dorsiflexion
225x30 / 50
225x30 / 50
225x30 / 50


- 30 reps done 10 reps / 10 sec hold / 10 reps / 10 sec hold / 10 reps / 10 sec hold
 
9/14/2014 LEGS


Today was the start of Meadows Muscular Demolition Program - figured I would just jump right in and see what it is all about ;)


Started the morning with another 6km run. My 11 year old step son rode his bike with me while running, which actually increased my pace and pushed me harder. I noticed from the same playlist this morning (as compared to yesterday) that a particular song started almost 1/2 a km later. Which would be a great indicator of my pace progressing.


Got home felt very energized and didn't bother resting for an hour or so before mauling the wheels..




Leg Curls
70x8
80x8
90x8
100x8
110x8 + 6 paritals
110x8 + 6 paritals
110x8 + 6 paritals
110x8 + 6 paritals


- felt great and had a fantastic pump right from the get go


Safety Bar Squat with Chains
135x12
135x15
185x15
205x6
235x6
235x6 - 1 set of chains
235x6 - 2 sets of chains
235x6 - 3 sets of chains
245x6 - 3 sets of chains


- 3 second decents on the work sets (6 rep) and explosive as possible




Leg Press (Smith Style laying under bar on floor)
225x8
315x8
405x8
405x8 wide + 8 mid stance
405x8 wide + 8 mid stance
405x8 wide + 8 mid stance
405x8 wide + 8 mid stance


- really had to grind these out
- constant tension, 8 reps with a wide foot placement + 8 with mid foot placement


Step Ups
70x12
70x12
70x12


- all reps done on left, before moving to right leg


Stiff Legged Deadlifts
160x10
180x10
200x10




Was drenched at the end of this one. Sat on the bench and took a breather before removing my knee sleeves (knees are still good to go hours later). Legs on the other hand feeling the work.
 
He's very consistent with his leg routines, for the most part.

Strong SLDL's. Between those and the step ups i would've needed a breather too.
 
Strong leg day man. That's some good squatting there with chains. Especially right after running. Wow, on the 8+8 style leg pressing too. Can see why the legs are feeling it!
 
Wicked leg day brother love the chains!! Also def love having the son out with you, nothing like it brother.
 
Strong workouts Simon!! Really kicking it up on your runs too!! Love it!!
 
RegisterJr said:
He's very consistent with his leg routines, for the most part.

Strong SLDL's. Between those and the step ups i would've needed a breather too.
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Thanks Thomas. Most of his workouts seem to be standard with some tweaks here and there. I would think it would be possible to put together a good routine using his method after doing 3 of his programs.

turff49 said:
Strong leg day man. That's some good squatting there with chains. Especially right after running. Wow, on the 8+8 style leg pressing too. Can see why the legs are feeling it!
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Those leg presses were tough. Thanks Turff.

packers6211 said:
Wicked leg day brother love the chains!! Also def love having the son out with you, nothing like it brother.
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Muscular Demolition seems to have chains almost every workout. Today's chest session will have chain flys. And ya was fun, made the time go a little quicker too and he enjoyed it - i would have thought he'd be bored.

wicked442 said:
Thats alot of work bro. If you arent carefull you are gona get HUGE!
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I will throw caution to the wind in hopes that happens! lol

love2liftkat said:
Strong workouts Simon!! Really kicking it up on your runs too!! Love it!!
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Thanks Kat, runs are feelling good.
 
9/15/2014

Morning started with 6km through the park, then off to work.

This evening will be Chest/Shoulders... reads like a good (LONG) workout...
 
wasme said:
9/15/2014

Morning started with 6km through the park, then off to work.

This evening will be Chest/Shoulders... reads like a good (LONG) workout...
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Go kill it.

Video of chained Flyes?
 
RegisterJr said:
Go kill it.
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3rd exercise in today is a slight decline smith press. This one sounds fun: 20, 15, 10, 6, drop for 6, drop + widen grip and go for as many reps till chest no longer fires... all reps are constant tension. This of course is after db presses, and incline bench ;)
 
wasme said:
3rd exercise in today is a slight decline smith press. This one sounds fun: 20, 15, 10, 6, drop for 6, drop + widen grip and go for as many reps till chest no longer fires... all reps are constant tension. This of course is after db presses, and incline bench ;)
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That looks fun.
 
wasme said:
3rd exercise in today is a slight decline smith press. This one sounds fun: 20, 15, 10, 6, drop for 6, drop + widen grip and go for as many reps till chest no longer fires... all reps are constant tension. This of course is after db presses, and incline bench ;)
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That will be a fun one.
 
Here come the chest cramps when you reach across your body! lol
 
9/15/2014 Chest / SHoulders

Only day 2, but diggin' the Demolition thus far.

Got home from work, loaded up on some Stimul8/Ignite2 combo and off I went to the garage.

Slight Incline DB Press
40x8
50x8
60x8
70x8
80x8
90x7

- constant tension


Incline Bench Press
135x5
185x5
205x5
225x5
225x5
225x5
225x5
225x5

- work to a good weight, that allows you to stay explosive and get in 5 sets.
- no lockout/constant tension


Smith Machine Decline
155x20
185x15
205x10
235x6, drop 185 x6, drop (and widen grip) 135x12

- constant tension
- superbeast668 RegisterJr was a fun one indeed, could barely move after going to exhaustion on the 12..good stuff!

Chain Flyes on Bench
2 sets of chains x 20
2 sets of chains x 20

- attached to pull handles, these felt amazing - got a nice stretch at the bottom and a good flex at the top


DB Bent Over Side Lateral Partials
40x30
40x30
40x30

- hang and swing technique, burnt some good

Seated DB Side Laterals
15x10
15x10
15x10

- went light and focused completely on the contraction, felt these more than at a higher weight.

Cage Press
115x5+4
125x5+4
135x5+4
135x5+4

- standard cage presses
- the added 4 reps, were pushing the weight up with traps - like a reverse shrug (think I did these right lol)


Great session, led off this morning with 6km.
 
Nice one, Simon (especially those inclines, as always).

Intrigued by the chain Flyes... Didn't you go with 3/8" chain? Or did you find the 1/2-5/8?

Trap cage press... I hope he does a good job of explaining this...
 
Solid work Simon. The linked video shows a good example of the partials, targeting your traps. I wasn't sure if you were referring to those or additional reps where you lean in and flex your traps (if you weren't on first 5 reps). Either way, the video shows both.


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Now that looks like an interesting workout. 5 sets of 5 @225 is killer. Trap cage press sounds interesting too. How many of those burger patties you gonna devour after that gnarly workout??? 3? 4? lol they sound delicious!
 
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