Wasme's recomp journey....

Good workout man! Wish we had a decline bench at the gym. Can do them at home but I'm always taxed by the time I get back from the gym. Sounds like good times with the family too, that's always awesome!
 
Very strong chest workout Simon. Chesticles fried!
 
That looks like a super fun WO.

turff49 said:
Wish we had a decline bench at the gym. Can do them at home but I'm always taxed by the time I get back from the gym.
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You can always try propping one end up on plates. At least for a slight decline.
 
superbeast668 said:
Omfg they're with korn and king810. I'm so fcking going to canadia.
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Ya solid line up for sure.

turff49 said:
Good workout man! Wish we had a decline bench at the gym. Can do them at home but I'm always taxed by the time I get back from the gym. Sounds like good times with the family too, that's always awesome!
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Thomas got your covered on that... it is actually a slight decline too, so a couple of plates under the foot of the b ench is all that is needed

kenpoengineer said:
Very strong chest workout Simon. Chesticles fried!
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Bigtime!

RegisterJr said:
That looks like a super fun WO.

You can always try propping one end up on plates. At least for a slight decline.
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It was a good one.. very enjoyable.
 
9/29/2014

Started the morning off with a 6km run. Daughter had a late start at school today, so she joined me on this one. Had trouble keeping up with her... ugh made me feel old! lol But was fun! She is coming to Myrtle Beach and is looking forward to running on the beach with me.

Back session either after work today, or tomorrow - today is supposed to be a rest day. But will gauge energy levels later.

Have a good day all!
 
Wasme you doing good brother just to get up and do it lol. You know me I hate cardio some what, but it's starting to cool down in Bama so my running shoes need to get ready!!
 
I'm gonna have to do a better job keeping up on your thread over the weekend!! Killing it in here as usual! Love that your daughter is pushing you!!
 
love2liftkat said:
I'm gonna have to do a better job keeping up on your thread over the weekend!! Killing it in here as usual! Love that your daughter is pushing you!!
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Her pace is just crazy. But I suppose that is 16 (almost 17) year old legs for ya lol. But too her credit, she goes the gym everyday and plays competitive rugby.

- I find weekends hard to stay up to date on the forum too lol
 
wasme said:
Her pace is just crazy. But I suppose that is 16 (almost 17) year old legs for ya lol. But too her credit, she goes the gym everyday and plays competitive rugby. - I find weekends hard to stay up to date on the forum too lol
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That's awesome! I've gotta start getting my daughter in the gym. She used to do gymnastics but she's lazy now! Lol

Glad I'm not the only one! Lol
 
wasme said:
my step daughter was in gymnastics for a few years... my gosh they get strong from that!
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Yes they do! Strong and flexible! The kids were actually doing sit-ups hanging off of my hubby last night and my daughter made it look super easy! She's one solid muscle all 5'3"/80 lbs! Lol
 
9/30/2014 Back

Was up early today as this evening is looking quite busy and I am NOT in need of another rest day.

Warmup: 5km run

Meadows Rows:
60x8
70x8
80x8
90x8
100x8
110x8
120x8
130x8

- the 130 was a really tough pull. Focus was intense and got me through it.

Chain Deadlifts
135x3
185x3
225x3
245x3
245x5 + 1 set of chains
245x5 + 2 set of chains
245x5 + 3 set of chains
255x5 + 3 set of chains

- Explosive reps, reseting before each pull
- Back felt good

DB Pullovers
60x12
60x12
60x12
60x12

DB Shrugs
80x10
80x10
80x10

- 2 second pause at the top

Stretch Pulldowns
200x10
200x10

Banded HyperExtension
2 sets to failure

- called for three but here is where my back was saying enough's enough lol


Great workout, covered in sweat and pretty much has set the pace for a great day.
 
I bet 130 was a tough pull. The preceding volume was monstrous. Very strong stretchers too.
 
Strong strong pulls! I'm not sure I can pull 130. I'm gonna give it try and see if I can keep up! Maybe I can get 3 or 4... Looks like you had one heckuva heavy day. Those deads with chains and then capping it off with those stretch pull downs . Awesome!
 
turff49 said:
Strong strong pulls! I'm not sure I can pull 130. I'm gonna give it try and see if I can keep up! Maybe I can get 3 or 4... Looks like you had one heckuva heavy day. Those deads with chains and then capping it off with those stretch pull downs . Awesome!
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I sure as hell can't meadows row 130. Standard dbs yes but not meadows.
 
130 on meadows is insane!!!!
 
RegisterJr said:
I bet 130 was a tough pull. The preceding volume was monstrous. Very strong stretchers too.
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It was indeed. But was very focused and totally in this workout today. They were just pulldowns with a deep stretch at the top, not actual stretchers.

turff49 said:
Strong strong pulls! I'm not sure I can pull 130. I'm gonna give it try and see if I can keep up! Maybe I can get 3 or 4... Looks like you had one heckuva heavy day. Those deads with chains and then capping it off with those stretch pull downs . Awesome!
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It was a good day.

superbeast668 said:
I sure as hell can't meadows row 130. Standard dbs yes but not meadows.
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Dude with that back, I have no doubt you can...

love2liftkat said:
130 on meadows is insane!!!!
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I normally dont take it that high, just needed to have that extra push today.

snagencyV2.0 said:
then you are not truly a superbeast

:no:
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..say it isn't so...
 
Freak! SMHS! Strong and heavy!
 
Still in hiding.. still some work to be done.


10/01/2014

Well that was September...

Morning started with a 6km run. Chest and Shoulder pump session will be after work tonight. With an update to follow.
 
Chest / Shoulder Pump

This was a great workout... went with some lower weight and focused on contraction. The pump, and even the 'during set pain' was top notch.

DB Press - Neutral Grip
60x10
65x10
70x10
75x10
80x10
80x8

DB Hex Press ss Band Over and Backs
50x10 / 10
60x10 /10
60x10 / 10
60x10 / 10

Stretch Pushups (with a chain on back) ss Band Over and Backs
18 / 10
16 / 10
17 / 10
14 / 10

DB Side Lateral Raises
15x10
20x10
20x10
20x10
20x10

DB Front Raises
20x10
20x10
20x10
20x10

Band Pull Aparts
20
20
20

- Using orange micro mini band


Used a rounded scoop of Stimul8 with some BCAA+SAA and Max Pump before this workout. Got my shake down, but not wanting my post workout meal yet. Energy, sweat, focus were all top notch.
 
Rounded Stimul8? ...at what time?

It's weird, I find DBs easier to move than BB's. I know I spent a few years doing DB bench only, but I'd think that would translate to overall bb press.
 
wasme said:
Chest / Shoulder Pump This was a great workout... went with some lower weight and focused on contraction. The pump, and even the 'during set pain' was top notch. DB Press - Neutral Grip 60x10 65x10 70x10 75x10 80x10 80x8 DB Hex Press ss Band Over and Backs 50x10 / 10 60x10 /10 60x10 / 10 60x10 / 10 Stretch Pushups (with a chain on back) ss Band Over and Backs 18 / 10 16 / 10 17 / 10 14 / 10 DB Side Lateral Raises 15x10 20x10 20x10 20x10 20x10 DB Front Raises 20x10 20x10 20x10 20x10 Band Pull Aparts 20 20 20 - Using orange micro mini band Used a rounded scoop of Stimul8 with some BCAA+SAA and Max Pump before this workout. Got my shake down, but not wanting my post workout meal yet. Energy, sweat, focus were all top notch.
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I bet that pump was awesome with you concentrating on contraction. Bet you'll get some muscle cramps from them!. You'll probably have to force yourself to eat since you did a full scoop! lol
 
turff49 said:
I bet that pump was awesome with you concentrating on contraction. Bet you'll get some muscle cramps from them!. You'll probably have to force yourself to eat since you did a full scoop! lol
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Just had a sweet potato and some bbq'd turkey sausage. Max Pump, has me holding onto the pump for sure.
 
Heck of a workout Simon!!
 
Rounded scoop of Stimul8 would put me into orbit! High volume workout addict! Lol. Nice!
 
10/2/2014

Arm session up after work.

Up early for a 6k run. Daughter ran with me again today, which is always nice.

Back feels fully recovered. Yesterday was the first day that I didn't have a hint of soreness, etc. So that is a good thing.
 
10/2/2014

Arm session up after work.

Up early for a 6k run. Daughter ran with me again today, which is always nice.

Back feels fully recovered. Yesterday was the first day that I didn't have a hint of soreness, etc. So that is a good thing.
 
I'm sure running with your daughter put a nice smile on your face!! Glad your back is better!
 
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