Wasme's recomp journey....

10/7/2014 Chest Shoulder pump

Morning starting with the normal 6km.

Then work, then home for a big scoop of Stimul8 + the normal mixture.

Out to the garage and really got in a good groove. Time flew and I was done before I knew it.

DB Press - Neutral Grip
50x10
60x10
70x10
75x10
80x10
85x10
90x8 there was a forced 9 and 10 but they were not full reps

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

Stretch Pushups ss Band Over and Backs
15 / 10
15 / 10
15 / 10
15 / 10

- 2 chains on my back

DB Side Laterals
15x10
20x10
20x10
20x10
20x10

DB Front Raises
20x10
20x10
20x10
20x10

FacePulls with Band
20
20
20


- Great workout.. chest is tight, rear delts are sore. Actually my upper back is pretty sore from yesterday.
 
Your side laterals are strong like bull. He normally fatigues me way before I get there.
 
RegisterJr said:
Your side laterals are strong like bull. He normally fatigues me way before I get there.
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I did these and the front with a slow tempo. Really focused hard on the contraction. I might have been better though even using 15's right the way through. The pump at the end of the front was crazy good.. had to roll my sleeve up to watch
 
Another great workout in the books man! Gotta love those pumps that make you roll the sleeves up!
 
10/8/2014

Fantastic run this morning... kicked it up to 6.8km (2 laps of high school track on my way home) as I had a bit of extra time. I plan on hitting up 10km each day on the beach.

Arms/Calves later.. up date to follow...
 
wasme said:
10/8/2014 Fantastic run this morning... kicked it up to 6.8km (2 laps of high school track on my way home) as I had a bit of extra time. I plan on hitting up 10km each day on the beach. Arms/Calves later.. up date to follow...
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Nice run!! ...is this your wife? Hehe I figured by the way she was dressed she must at least be Canadian! ;)
 

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love2liftkat said:
Nice run!! ...is this your wife? Hehe I figured by the way she was dressed she must at least be Canadian! ;)
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I will be politically correct and say no, with no further comment.

snagencyV2.0 said:
man I hope that's not his wife!
i just bumped belly button rings with that chic last week....
:ntome:
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....when don't you bump belly button rings!

joh408 said:
Digging the avi Simon
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GO B's.... up 1-0 after one!

RegisterJr said:
Nope. Don't see any igloos.
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No igloos but a log cabin!
 
10/8/2014 Arms / Calves

Quick update while intermission is on. As mentioned earlier, got my run in this morning.

Decided to do calves first... always do them last and wanted a change.

Calf Raises / Dorsiflexion
185x15 / 50
225x15 / 50
255x15 / 50
285x15 / 50
285x15 + 5 partials / 50
285x15 + 5 partials / 50
285x15 + 5 partials / 50
285x15 + 5 partials / 50


Rope Pushdowns / Barbell Curls
90x15 / 60x8
90x15 / 60x8
90x15 / 70x8
100x15 / 80x8
100x15 / 90x8
110x15 / 100x8
110x15 / 110x6

Hammer Curls / Single Arm Pushdowns
40x10 / 50x10
50x10 / 60x10
50x10 / 60x10
55x10 / 60x10

- 2 second hold and flex on single arm pushdowns

Reverse Grip Pushdown / Preacher Curls
70x10 / 80x8
90x10 / 90x8
110x10 / 100x8
110x10 / 100x8
110x10 / 100x6
 
You cold-weather Yankees…

Have you noticed any growth with the dorsiflexion workouts?
 
10/9/2014 LEGS

Started the day with 6km in the park. Great run! Actually diggin the chilly weather for my runs.

After work, took my normal concoction...and went out to the garage. Legs are totally wrote at the moment.

Leg Curls
80x10
90x10
100x10
110x10
120x10
120x10
120x10
120x10

Stiff Legged Deadlifts
160x10
170x10
180x10
190x10

- had to pause on the last set as I thought I was going to puke....lol But got through it.


Leg Press (in Smith, lying on the floor)
135x10
225x10
315x10
405x10
425x10
445x10
455x10

- last 10 were really tough to get up and keep going...
- all reps were constant tension

Squats
135x5
185x5
225x5
255x5
275x5
285x5
295x5

Split Squats - back foot elevated
BW x 15
BW x 15
BW x 15
BW x 13/12

- pump was crazy here

Had to have a little sit down before leaving the garage.
 
wasme said:
Started the day with the chilly runs.

had to pause

I thought I was going to puke..

lying on the floor

really tough to get up and keep going...

Had to sit down
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Very consistent, I must say.

Lol

How in the world you had those squats left in you, I dunno.
 
You guys simply amaze me with your lifting volume and stamina! Nice job to you both!!!
 
The volume brothers!
They always seem to have their "a" game!

Awesome workout Simon! I bet you slept like a baby after that. I just can't do deads in the same session that I work legs. Energy level plummets.
You have some great stamina for sure!
 
RegisterJr said:
How in the world you had those squats left in you, I dunno.
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I have to tell you my legs today are just wrote. Struggled with my run this morning... opted for the 5km route. Quads, hams, glutes were all saying 'wtf'...

kenpoengineer said:
You guys simply amaze me with your lifting volume and stamina! Nice job to you both!!!
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Thanks Mark! Same can be said about you.

turff49 said:
You have some great stamina for sure!
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That's what she said ;)


- thanks Turff!
 
10/10/2014 Chest and Shoulders

5km run to start the day.... as mentioned above this was a really tough one... legs were very sore.. but got it done.

Decline DB Press
50x8
60x8
65x8
70x8
75x8
80x8
85x8

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

Hex Press
50x12
55x12
60x12
60x12

Stretch Pushups
18
16
14+6 paritals

DB Bent Over Side Laterals / Face Pulls
30x15 / 90x15
30x15 / 90x15
30x15 / 90x15
30x15 / 90x15

Cage Press
115x5
125x5
125x5
135x5
135x5


- this was a good one. Chest was rock hard by the end ... rear delts were smoked too.
 
wasme said:
10/10/2014 Chest and Shoulders 5km run to start the day.... as mentioned above this was a really tough one... legs were very sore.. but got it done. Decline DB Press 50x8 60x8 65x8 70x8 75x8 80x8 85x8 Incline Bench Press 135x5 185x5 205x5 225x5 225x5 225x5 225x5 Hex Press 50x12 55x12 60x12 60x12 Stretch Pushups 18 16 14+6 paritals DB Bent Over Side Laterals / Face Pulls 30x15 / 90x15 30x15 / 90x15 30x15 / 90x15 30x15 / 90x15 Cage Press 115x5 125x5 125x5 135x5 135x5 - this was a good one. Chest was rock hard by the end ... rear delts were smoked too.
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Dude your numbers are going up big time. Good stuff.
 
Superbeast covered all angles.

Except noods.

Where are they?

A screaming incline video would work too.
 
Yah! Noodz or it didn't happen! Lol
 
Looks like you went all Rambo on that chest workout! Impressive man! Getting that chest pumped prior to running on the beach!
 
RegisterJr said:
Superbeast covered all angles.

Except noods.

Where are they?

A screaming incline video would work too.
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Likely after my trip this week.

kenpoengineer said:
Yah! Noodz or it didn't happen! Lol
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Oh it happened, Register was naked as a jaybird and duct taped to a post.. fun for all.

turff49 said:
Looks like you went all Rambo on that chest workout! Impressive man! Getting that chest pumped prior to running on the beach!
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Something like that!

snagencyV2.0 said:
:28:
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Don't think anyone can match dat vid bro.
 
Dirty, dirty, Canadians...
 
10/11/2014 Back

Last workout before flying out in the morning. Just my daughter and I are going, will have a blast!

Making a turkey on the bbq today though for our Thanksgiving. I will snap a pic of it and post later on... should be tasty.

Ok...now to the import stuff.

Warmup: 6km run - cool and breezy with a great pace


Meadows Rows
50x8
60x8
70x8
80x8
95x8
110x8
120x8
130x8 - range of motion started to suffer here


Chain Deadlifts
135x3
185x3
225x3
255x3
285x3
285x15 + 2, then1 sets of chains on each side
- the 15 reps were all singles. Set up do a rep, back away for count of 10 then back. These got exhausting. After 8 I had to pull a set of chains of each side.


DB Pullovers
60x12
60x12
60x12
60x12

DB Shrugs - 2 sec pause
80x8
80x8
80x8
80x8
80x8 - no pauses


Banded Hyperextensions
15
15
15


Have a good wekeend all.
 
By the way.. here is a great logging op for anyone that wants to give Ignite 2 and our new reflavored, and incredibly tasty BCAA+SAA a try!

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wasme said:
...BBQ'd Turkey.. that is all. <img src="http://anabolicminds.com/forum/attachment.php?attachmentid=108127"/>
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Oh my, my, my!
What did everyone else eat?
 
Huh. Never seen a whole one cooked on a grill. How did it turn out?
 
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