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Wasme's recomp journey....

Those are heavy O&B's, but I'm not surprised. Your shoulder strength is crazy.
 
That whole workout was strong but definitely some crazy shoulder strength!
 
Multi quote not working for me...but thanks all!

Had a really busy day yesterday. Did get my workout in and will get it up on here in a few minutes. Today is probably a rest day, been a while and lower back is feeling a little worn today.
 
9/21/2014 BACK

Yesterday..

Warmup: 6km run. Absolutely poured rain, couple of heavy down pours but that wasn't going to stop me lol

One Arm BB Row:
70x8
80x8
90x8
100x8
110x8
110x8
115x8
115x8

Smith Machine Rows: Explosive
135x6
185x6
205x6
205x6
205x6
205x6

DB Pullovers
60x12
60x12
60x12
60x12

Stretch Pull downs
180x12
200x12
210x12
210x12

Banded HyperExtensions
3 sets to failure


Back was lit up pretty good. Think I slept weird last night though, as today my lower back is stiff - and thus going with a rest day.
 
Wow, lots of heavy*ss rowing there!! Mondays are always good rest days!!
 
Getting stronger I see. Nice work Simon!
 
Strong rowing Wasme. I took today off as well.
 
You and Thomas are row masters! Lol Always crazy strong!!
 
Solid back day yesterday! I've decided to start muscular demolition next week. Excited for it seeing your workouts
 
9/23/2014 REST DAY

..yep that would be 2 in a row. After 13 lifting days in a row, and 14 runs in a row. I need to take another day.

As mentioned yesterday my back was a little tender. Last week my wife wanted to have the carpet on the stairs/landings replaced. So ordered from Home Depot and set up the installation for this Friday. She figured it would make sense to save the 'pulling up the old' fee of $200...so I tackled that last night and made my back way worse while reefing on the carpet (was stuck in some spots something fierce). And then pulling about 300 staples out of the stairs with pliers - of course bent over. I should have known better I suppose and told her to just pay the 200 and have them do it.

All that said, my back needs another day (at least) to recover. I do plan on lifting tomorrow regardless. It is a chest/shoulder pump session so will just go light and not aggravate anything but get that pump. Moving as much as possible today at work, but that transition from sitting to standing really blows!
 
Man I hope that back heals up quickly. 13 days in a row lifting will really add up, especially at the intensity of your workouts
 
Wow, that sucks on the back. I hate home repairs/remodeling. I can do it, just don't like doing it. And I understand not wanting to pay someone to just take out the old.

Rest up and do some foam rolling. No reason to push it. Those weights will always be there...
 
I'd have done it myself to save the money. I have two sunroofs leaking and a small pipe leak under the house that needs repairing this weekend. No Bueno.
 
Thanks guys... hopefully a quick heal. It NOT hurt anything like that last time, so couple of days and I should be good to go... just doing as much walking right now as possible. Just frustrates me really..
 
Heal up Simon. Back issues are no Bueno!
 
kenpoengineer said:
Heal up Simon. Back issues are no Bueno!
Click to expand...

Thanks Mark.

Actually feel a fair bit better today which is a good thing. Thinking about a short run, and light chest/shoulder work out later, or playing it smart and giving it one more day. Suppose I will go with how I am feeling after work and the drive home. (prolonged sitting just sets things back...).

Have a good day all..
 
9/25/2014

Well the back is probably at 80%... which is great. Doing my best to not sit too much while at work.

Will be going for a run after work and follow it up with a 'lighter' chest/shoulder pump session, arms tomorrow. Will update later.

3 days off feels like forever...
 
So, that means you'll only be pressing 300 instead of 400 right! ;) Glad you're feeling better!!
 
Enjoy your rest.

I decided to take a rest day in honor of you.

Or I just didn't want to go do cardio.
 
9/25/2014 Chest / Shoulder Pump

Ok, so the back felt good most of the day. Got home from work gave it a good stretch, downed some Stimul8 and hit the road for a 5km warmup run. Felt my back a little in the last km but nothing to worry about and if anything felt pretty loose by the time I got home.

Immediately went out to the garage and got in what felt like a good workout. Weight used was less, but tried to focus solely on the mind muscle connection. I was actually quite surprised at the crazy pump with concentrating solely on the contraction.

Cable Crossovers
50x20
60x20
60x20

Banded DB Press / Band Over and Backs
60x10 / 10
60x10 / 10
70x10 / 10
70x10 / 10

DB Flyes / Band Over and Backs
35x12 / 10
40x12 / 10
40x12 / 10
40x12 / 10

- Flyes were done with constant tension on the muscle

DB Bent Over Raises
25x15
25x15
25x15
25x15
25x15

- Here was a classic example of the lower weight probably being far more effective than a higher one. By the last set things were burning good.

6 Ways
10x10
10x10
10x10

Facepulls
90x20
90x20
90x20


...Felt great to be back in the garage after those 3 days. Back was fine throughout, looking forward to a good arm session tomorrow.
 
wasme said:
9/25/2014 Chest / Shoulder Pump Ok, so the back felt good most of the day. Got home from work gave it a good stretch, downed some Stimul8 and hit the road for a 5km warmup run. Felt my back a little in the last km but nothing to worry about and if anything felt pretty loose by the time I got home. Immediately went out to the garage and got in what felt like a good workout. Weight used was less, but tried to focus solely on the mind muscle connection. I was actually quite surprised at the crazy pump with concentrating solely on the contraction. Cable Crossovers 50x20 60x20 60x20 Banded DB Press / Band Over and Backs 60x10 / 10 60x10 / 10 70x10 / 10 70x10 / 10 DB Flyes / Band Over and Backs 35x12 / 10 40x12 / 10 40x12 / 10 40x12 / 10 - Flyes were done with constant tension on the muscle DB Bent Over Raises 25x15 25x15 25x15 25x15 25x15 - Here was a classic example of the lower weight probably being far more effective than a higher one. By the last set things were burning good. 6 Ways 10x10 10x10 10x10 Facepulls 90x20 90x20 90x20 ...Felt great to be back in the garage after those 3 days. Back was fine throughout, looking forward to a good arm session tomorrow.
Click to expand...
Great to hear man! Glad the back felt better!
 
9/26/2014 Arms / Calves

Back felt good today, really good. Got home from work got out my shaker and made me a nice little concoction:

2 scoops BCAA + SAA, 1 scoop Stimul8, 4 Max Pump (uncapped), 4 Creatrona (uncapped) - I dare say I was off to the races. Belted out a nice 5km run to warmup then right to the garage to get my arm session in. Definitely got my sweat on.

Vbar Pushdowns / EZ Curls
90x12 / 70x8
90x12 / 70x8
90x12 / 70x8
110x12 / 80x15
120x12 / 80x15
130x12 / 90x15
140x12 / 90x15

Reverse EZ Curl / One-Arm Extensions
70x12 / 50x10+5partials
70x12 / 60x10+5partials
70x12 / 60x10+5partials
70x12 / 60x10+5partials

Skullcrushers / Preacher Curls
90x10 / 80x8
90x10 / 90x8
90x10 / 100x8
90x10 / 100x8

Cable Curls / Pronated Kickbacks
60x10 / 30x8
60x10 / 30x8
60x10 / 30x8
60x10 / 30x8

Standing Calves / Dorsiflexion
225x30 / 50
225x30 / 50
235x30 / 50
245x30 / 50

....arms were pumped like crazy and are so sore right now... Was one of those sessions where washing the hair in the shower after felt gruelling.
 
Your biceps are crazy strong. Your pump-stim concoction probably didn't help with the pain.

Edited
 
Killer work out! Sure looks like everything was clicking, heavy weights, huge volume, and pumps so bad you can't wash your hair! Doesn't get better than that.
 
Bro day beast mode!!! Killed it both days!! So glad your back is feeling better!
 
Rockin the arms! What?! No Ignite added to your concoction!
 
9/27/2014 LEGS

Beautiful day today. Back felt good this morning, but is kinda sore after leg pressing/squating although really took it easy on the squats. That said, as the day goes on I think my back will be fine - different kinda sore.

Warmup: 6km - good pace, air felt fresh and nice breeze

Leg Curls
70x10
85x10
95x10
110x10
120x10
120x10
120x10
100x10 @ 1.25 reps - full rep + partial


Leg Extensions SS Leg Press
90x10 / 225x10
90x10 / 315x10
100x10 / 405x10
110x10 / 455x10
110x10 / 455x12
110x10 / 455x14 (10,4)
110x10 / 455x16 (9,3,3,1)

- This was a new superset for me. Interesting and tough.
- Leg Extensions were meant to be lighter/explosive with a 1 second flex at the top
- Leg Press (from the floor with the Smith) were continuous tension.
- On the leg press I was actually able to get myself a little deeper and have the bar one notch lower which added to the ROM. But this be why my back is a little tender right now.


Barbell Squats
3 sets with just the bar to test out back
135x3
185x3
225x3
255x3
255x6
255x6
255x6
255x6


Stiff Legged Deadlifts
120x12
120x12

- light weight here, knew my back was suffering a little and just wanted to get a good stretch in the hams so played it safe.
 
Super workout! Yeah, I quit going so deep because of the back and hips. I remember seeing a clip, I think it was Ben Pakulski( the MI40 guy) discussing leg presses. So I stop before my back rolls. I'm personally not wanting to work my back in leg presses but I do know some guys who do.

Supersetting ext and presses, I bet that'll take a little getting used to. Strong sets man!
 
Very strong leg day and great run too!! SS extensions and press' sounds brutal!!! I'm with you Turff- I keep my hips can't stay firmly pressed against the pad! I still get my knees too my chest or past depending on the stance. But then again- I've never tried Simon's insanity with the smith machine! Lol
 
turff49 said:
Super workout! Yeah, I quit going so deep because of the back and hips. I remember seeing a clip, I think it was Ben Pakulski( the MI40 guy) discussing leg presses. So I stop before my back rolls. I'm personally not wanting to work my back in leg presses but I do know some guys who do.

Supersetting ext and presses, I bet that'll take a little getting used to. Strong sets man!
Click to expand...

Thanks brother. My back wasnt roll but was getting a bit deep. The problem is getting under the damn bar so low, need to be a contortionist lol

love2liftkat said:
Very strong leg day and great run too!! SS extensions and press' sounds brutal!!! I'm with you Turff- I keep my hips can't stay firmly pressed against the pad! I still get my knees too my chest or past depending on the stance. But then again- I've never tried Simon's insanity with the smith machine! Lol
Click to expand...

Thanks Kat! The superset was pretty tough, but a fun one. I really like when Meadows tosses a new exercise or combination in.

And yes, the smith bar was teetering a little bit today.. always makes me nervous I end up pinned under it lol



....Sushi tonight!!!!!!
 
wasme said:
need to be a contortionist lol
Click to expand...

Sounds like you and the wife need the Kamasutra book. You'll become a contortionist then!
 
turff49 said:
Super workout! Yeah, I quit going so deep because of the back and hips. I remember seeing a clip, I think it was Ben Pakulski( the MI40 guy) discussing leg presses. So I stop before my back rolls. I'm personally not wanting to work my back in leg presses but I do know some guys who do.
!
Click to expand...

I saw that video and try to do the same. In the past I would allow my lower back to come off the pad thinking the deeper the rom the better.
 
9/28/2014 CHest and SHoulders

...late update here. Day has been rather hectic, and just got back from visiting my parents before they head to South Carolina. Had a turkey on the bbq was kicka ass.


Upon rising this morning hit up 6km in the park. Was a good run with a great pace.

Banded DB Press
50x8
60x8
70x8
75x8
80x8

Chain Bench Press - Explosive
135x5 + 2 sets of chains
185x5 + 2 sets of chains
205x5 + 2 sets of chains
205x5 + 2 sets of chains
205x5 + 2 sets of chains
205x5 + 2 sets of chains
205x5 + 2 sets of chains

- these were tough.. explosiveness really slowed down in the last set
- bar to chest, hold for a second, and blast up explosively

Smith Declines
185x15
185x15
185x15

- continuous tension, with no lockout

Banded Machine Flies
100x15
100x15


DB Bent Over Side Laterals
30x15
30x15
30x15

SPider Crawls
3
3
3

Dumbbell Front Raises
20x12
20x12
20x12


- Was a great workout. Great pace to this one (courtesy of Slipknot).
 
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