Guest viewing limit reached
  • You have reached the maximum number of guest views allowed
  • Please register below to remove this limitation

Wasme's recomp journey....

breezy11 said:
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.


Invalid Link Removed
Click to expand...

Ooh, those look fun.

Hmm. I don't do the presses exactly that way, how he kinda shoots into the bar before exploding up. I need to do that next time.
 
RegisterJr said:
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? .
Click to expand...
I had initially got some heavier duty 3/8 chain, but since found some 1/2 inch which is of course heavier. I couldn't located 5/8 chain except for industrial supplies and did not need a 100 ft spindle! lol I had tossed the idea around of ordering some from liftinglarge and having my parents bring it back from Myrtle when they drive home. But I have 4 lengths of 1/2 inch and 6 lengths of the 3/8. The 3/8 chain I have doubled up (so four lengths made into 2 chains instead of 4) and then for that little bit extra have the singles pair. Hope that made sense.
breezy11 said:
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.Invalid Link Removed
Click to expand...
Thanks Matt. The video is perfect, and is how I executed them. Meadows looks huge there.. Side note, took your advice on dropping the weight on the lateral raises and really focusing on that contraction. Really changed things. Thanks.
turff49 said:
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!
Click to expand...
I went with 2... on one bun. Was a monster of a burger!
 
It does make sense. I'm having trouble finding chain locally too.
 
9/16/2014

Quick update...

Morning started off with a 5km run. Was a bit pressed for time, didn't want to be late for work.

Back session coming up after work.

Until then...
 
wasme said:
I'd order it from liftinglarge ...
Click to expand...

They're pricey online, and my luck I'd be told the first day I used them that u can't bring them back.
 
9/16/2014 Back

This was a good workout...back is just lit up.

Meadows Rows
60x8
80x8
100x8
115x8
120x8
125x8
130x8

Dumbbell Dead Stops
85x8
105x8
105x8
105x8

Dumbbell Pullovers
60x12
60x12
60x12

Shrugs
70x15
70x15
70x15

- 3 second pause in contracted position

Stretchers
140x8
150x8
150x8

- the stretch here was fantastic, an excellent way to end this workout.
 
Wow, 7 sets of 8 on the Meadows Rows. Kickin it up a notch! Killer workout. Will have to check out these "stretchers"...
 
Killing it Simon!
 
Agree with these guys! Rockin the iron beast man!
 
wasme said:
Thanks man.. Stretchers: Invalid Link Removed
Click to expand...
Thanks for the link. I'll have to give them a try. I can see a lot of good in those.
 
MrKleen73 said:
Killing it Simon!
Click to expand...

Thanks Chris, appreciate it brother.

RegisterJr said:
Very heavy ones at that...

And another great MD exercise. Like a DB pullover from a different angle.
Click to expand...

Still not in your league on the Meadows Rows though..

kenpoengineer said:
Agree with these guys! Rockin the iron beast man!
Click to expand...

Thanks Mark.

turff49 said:
Thanks for the link. I'll have to give them a try. I can see a lot of good in those.
Click to expand...

They are great. I like to really slow down the eccentric portion of the stretchers. It really allows a deep stretch through the lats
 
9/17/2014

Hit up 5.5km run this morning. Weather is just perfect these days for running. Pace was quick with Slipknot in my ears..

Chest / Shoulder session this evening.
 
...Chest and Shoulders

9/6/2014 Chest / Shoulders

DB Press
50x10
60x10
70x10
80x10
80x10
80x6

Cable Crossovers
60x15
70x15
70x15

Twist and Press ss Band Over and Backs
35x10 / 10
40x10 / 10
40x10 / 10

- twist and press turning pinkies in (hand is supinated at the top)


Partial Side Lateral / Spidercrawls
40x30 / 3
45x30 / 3
45x30 / 3
45x30 / 3

FacePulls
100x20
100x20
100x20
 
Cable crossovers, eh? I'm a little surprise to see that in his routine.
 
RegisterJr said:
Cable crossovers, eh? I'm a little surprise to see that in his routine.
Click to expand...
i've not done cable crossovers in forever and a day. I thought of them this morning when another guy was doing them. Good exercise. If I'd had time I would've done a set or 2.
 
wasme said:
...Chest and Shoulders 9/6/2014 Chest / Shoulders DB Press 50x10 60x10 70x10 80x10 80x10 80x6 Cable Crossovers 60x15 70x15 70x15 Twist and Press ss Band Over and Backs 35x10 / 10 40x10 / 10 40x10 / 10 - twist and press turning pinkies in (hand is supinated at the top) Partial Side Lateral / Spidercrawls 40x30 / 3 45x30 / 3 45x30 / 3 45x30 / 3 FacePulls 100x20 100x20 100x20
Click to expand...
Oh, and solid workout too!
 
RegisterJr said:
Cable crossovers, eh? I'm a little surprise to see that in his routine.
Click to expand...

It wasn't I subbed that in there.

Eh? are you an honorary Canadian? lol

turff49 said:
i've not done cable crossovers in forever and a day. I thought of them this morning when another guy was doing them. Good exercise. If I'd had time I would've done a set or 2.
Click to expand...

I enjoyed them (been a while for me as well). Poor replacement for dips but used really slow reps and really forced a hard squeeze. Certainly burnt out my chest.
 
wasme said:
I
Eh? are you an honorary Canadian? lol
Click to expand...

Yup. Won the certificate in a gum ball machine along with a DIY igloo kit.

I've been thinking about finding a substitute for the pec minor dips. They aren't hitting what they're supposed to.
 
RegisterJr said:
Yup. Won the certificate in a gum ball machine along with a DIY igloo kit. I've been thinking about finding a substitute for the pec minor dips. They aren't hitting what they're supposed to.
Click to expand...
Agree, that style dip looks like it puts incredible strain on the shoulder joints.
 
wasme said:
They are great. I like to really slow down the eccentric portion of the stretchers. It really allows a deep stretch through the lats
Click to expand...

This is my favorite thing about the stretchers! It feels so good!
(I see a quote edit coming on that comment lol)

Killer workouts! Btw you warm up with my max on meadows. I can't have that! Haha

RegisterJr said:
Yup. Won the certificate in a gum ball machine along with a DIY igloo kit.
Click to expand...

Haha Double win!!! Lucky you!
 
9/18/2014 Arms / Calves

Got up extra early this morning to get my run and arm workout in.

Warmup: 5.5km


Rope Pushdowns ss Cable Curls
90x10 / 60x10
90x10 / 60x10
90x10 / 60x10
90x12 / 60x15
90x12 / 70x15
100x12 / 70x15
100x12 / 70x13

- fantastic pump to start things off

Crossbody Hammers ss Bench Dips
40x10 / 10
45x10 / 10
50x10 / 10
50x10 / 10

- Hammers done left arm all reps, then right arms all reps
- Dips with a 3-5 second eccentric

Pronated KickBacks ss Seated Incline DB Curls
25x10 ss 35x8
25x10 ss 35x8
30x10 ss 35x8
30x10 ss 35x8


Standing Calf Raises ss Dorsiflexion
225x10
255x10
285x10
295x10 / 50
305x10 / 50
315x10 / 50
325x10 / 50
335x10 / 50
335x10 / 50


Was a good workout, pace was very fast though. Not much rest between sets/supersets, which had me sweating good even on such a cool morning.

Enjoy the day all..
 
Looks fun, and painful.
 
Strong workout as always. Strong cross body hammer curls. When I try the 50's my delts get into the action too much. Awesome job on those!
 
Looks like a nice pump session!! Killed it like always!!
 
RegisterJr said:
I'm not certain I'm ok with you running around, baking cakes and such for everyone else. :( Lol
Click to expand...

It's just one cake, it didn't mean anything I promise! ;) lol
 
9/19/2014 LEGS

Legs are sore, shaky, and uncooperative as I type. Was a great one this morning.

Warmup: 5km run - fantastic pace, could have run further but with legs on tap...


Lying Leg Curls
70x10
80x10
90x10
100x10
110x10
110x10
110x10
110x10 drop 75x8 + 20 partials

- all reps except after the drop were rest-paused
- hams were pumped and feeling it bad


Chain Safety Bar Squats (with Challenge Set @ 60% of 6 rep max)
135x10
135x12
155x15
185x6
205x6
225x6
235x6 - 1 set of chains
235x6 - 2 sets of chains
235x6 - 3 sets of chains
Challenge:
235x11 - 3 sets of chains
*rest period as long as it takes to remove chains (15 seconds)
235x8 - no chains
*30 seconds rest*
155x13

- the challenge set was brutal, having about 15 seconds rest while pull the chains off, and then a 30 count while dropping the weight, but it was fun.

Leg Press - Smith Rack (from floor)
225x20
315x20
365x20
405x20
425x20 (18,2)
445x20 (9,6,5)
465x20 (6,6,5,3)

- all reps were constant tension, became grueling

Stiff Legged Dead Lifts
160x10
180x10
200x10
200x8

- simply ran out of steam here. I tried to go for 2 more but there was just nothing left in the tank.
 
Ouch!!! Killer leg workout!!! The challenge set sounds purely brutal!!
 
I've still yet to find a way to do the challenge set with bands. Maybe eventually I'll get more bands.

My iPhone talk to text changed "solid leg day Simon" to "So I would like a salmon".

They both apply here.
 
That leg workout would turn me into a Weeble! Nice job brother!
 
love2liftkat said:
Ouch!!! Killer leg workout!!! The challenge set sounds purely brutal!!
Click to expand...

It was indeed. But there is something about pushing yourself beyond your limit that is somewhat fun... perhaps it is just the feeling that you made it lol

RegisterJr said:
I've still yet to find a way to do the challenge set with bands. Maybe eventually I'll get more bands.

My iPhone talk to text changed "solid leg day Simon" to "So I would like a salmon".

They both apply here.
Click to expand...

lol now that is funny... I too, would like salmon

kenpoengineer said:
That leg workout would turn me into a Weeble! Nice job brother!
Click to expand...

Thanks Mark

snagencyV2.0 said:
Click to expand...

Damn Steve, didn't know you were in commercials when you were a young fella..
 
9/20/2014 Chest / Shoulders

Great morning for a run today, but very windy which added some nice resistance. As per norm, fasted run right out of bed...this morning was 6km. Took about 30 minutes when I got back home before heading to the garage. Had a good workout, but a sh*tload on my mind, so mentally probably wasn't there like I could have been..

Slight Decline DB Press
50x8
60x8
70x8
75x8
80x8
85x8
90x8

Reverse Band Bench - Explosive
155x5
185x5
225x5
245x5
245x5
245x5
245x5
245x5


Smith Machine Incline Press - Continuous Tension
185x8
205x8
225x8
225x8
235x8
235x8

Machine Files
100x15
100x15

DB Bent Over Side Laterals
30x20
30x20
30x20

Over and Backs Press
65x10
75x10
80x10

- been a while since doing these, the felt great
- lower weight to nose, then press up high enough to clear head, and take down behind head a few inches. Then bring back over...this is one rep

Cage Press - Explosive
115x5
125x5
125x5
125x5
125x5
 
I see me having a bloody nose and a headache if I did the over and backs...lol
Slight decline DB press - man you are always changing it up. Those are great for the stabilizer muscles especially when you go heavy like that!
Great workout Simon!!
 
turff49 said:
I see me having a bloody nose and a headache if I did the over and backs...lol
Slight decline DB press - man you are always changing it up. Those are great for the stabilizer muscles especially when you go heavy like that!
Great workout Simon!!
Click to expand...

LOL, you should give them a shot, they are pretty good!

And just following the Demolition routine...been a while since I have done decline DB press. Felt strong.
 
You must log in or register to reply here.
Back
Top