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Wasme's recomp journey....

snagencyV2.0 said:
I used to know this Canadian one time..he tried to deep fry a frozen turkey...
it dint turn out too swell :run:
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Lol. I wouldn't think so.
 
I tried deep fried turkey once, hated it! I'd devour that BBQ turkey that Simon had. Love them done on the grill like that!
 
Oh my! That turkey looks delish!! How long did it take to cook on the grill like that? Hope you're having an amazing time at the beach.
 
Hey all, back from our little trip. Daughter and I had a fantastic time... but boy does the time go fast. Weather was better than expected and the ocean was a blast. Each day started with a beach run: 12, 9, 8, 6 (this morning)..km distances. No weights were lifted. The hotel gym was brutal at best (half the cabling on the equipment was broken). That said, I think my body really benefited from the break, and I just pushed a little further on the cardio.

Lots of good food, fun and some sunshine. Back down to business tomorrow - going to pick up where I left off with Muscular Demolition.

@ Kat .. that was an 18 lb turkey and took 3 hours. It came out delicious and juicy.
 
Glad you had a good time buddy.
 
Welcome back Simon! Glad you enjoyed our beaches! You should've gave me a shout if you wanted to lift, but I understand the short on time when on vacation. Did you get enough Seafood? lol
 
RegisterJr said:
Glad you had a good time buddy.
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Thanks man, appreciate that.

turff49 said:
Welcome back Simon! Glad you enjoyed our beaches! You should've gave me a shout if you wanted to lift, but I understand the short on time when on vacation. Did you get enough Seafood? lol
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Had some crazy waves for a couple of days there.. was awesome! I would have, the internet was simply brutal at my hotel.. i couldn't even get logged on to the site. But with the short stay and having my daughter with me (and my parents in another part of the hotel) it was relaxing, yet very busy. But that would have been fun, next time for sure. Had some great meals! Carolina Roadhouse is always the best..

snagencyV2.0 said:
:wave:
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Sup!

Wrivest said:
Die Habs Die!!!
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I like this guy, go B's (been a rocky start to the season)
 
Simon on deck! Welcome back! Nice vacation!
 
Oh damn welcome back si. Glad it was a good trip. Love that area. I'd kill to get another job down there.
 
10/17/2014 Chest / Shoulders

Back to the grind .. the fun kind.

Up and out the door this morning for 6km. Was not like running on the beach that is for sure. But with some Slipknot pumping through my earbuds didn't much matter. Great pace and the drizzle felt fine...

Hex Press
40x10
45x10
50x10
55x10
60x10
60x10
60x10

Machine Flies ss Band Over and Backs
100x15 / 10
110x15 / 10
110x15 / 10
110x15 / 10

DB Press
75x8
75x8
75x8
75x8 + 7 partials out of the bottom (was supposed to be 10)


DB Side Laterals - to ear level
15x10
20x10
20x10
20x10
20x10

Bent Over Laterals
35x20
35x20
35x15,5

Spidercrawls
3
3
3

Was a good workout, good a nice pump going and felt good to just get back at it. Arms up tomorrow.
 
I see you haven't lost anything.

:(

My demolition PDF is too small to read. I was supposed to transfer it over to a word doc but forgot to. Maybe I'll do a random week while I get it ready.
 
Ooooh my favorite! DB side laterals to ear level. These are great for delt development. And the only way I do them too.
I see a lot of guys doing partials(about 30% up) and don't understand why. Watched a guy this morning doing them(partials) with 65's and was bouncing up(knees bent and using momentum)
Probably will end up injured...

Awesome workout for being off on vacation for the past week! Bet you feel reenergized!
 
turff49 said:
I see a lot of guys doing partials(about 30% up) and don't understand why. Watched a guy this morning doing them(partials) with 65's and was bouncing up(knees bent and using momentum)
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exactly - it's called bb'ing, ergo building and developing the body..
not ego-lifting, where you think you don't look cool unless you're throwing heavy weights around, despite how horrible and useless your form may be..
 
turff49 said:
Ooooh my favorite! DB side laterals to ear level. These are great for delt development. And the only way I do them too.
I see a lot of guys doing partials(about 30% up) and don't understand why. Watched a guy this morning doing them(partials) with 65's and was bouncing up(knees bent and using momentum)
Probably will end up injured...

Awesome workout for being off on vacation for the past week! Bet you feel reenergized!
Click to expand...

snagencyV2.0 said:
exactly - it's called bb'ing, ergo building and developing the body..
not ego-lifting, where you think you don't look cool unless you're throwing heavy weights around, despite how horrible and useless your form may be..
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Meadows has a semi heavy partial raise in some of his shoulder routines. Kinda like a hang and swing (not destroyers), and they get the blood flowing.

I think you may be talking about something completely different though.
 
RegisterJr said:
I see you haven't lost anything.

:(

My demolition PDF is too small to read. I was supposed to transfer it over to a word doc but forgot to. Maybe I'll do a random week while I get it ready.
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If I have a copy in word I will email it to you tomorrow.

snagencyV2.0 said:
(I know not training while on vaca was killin this guy tho!) :lol:
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You know it!

turff49 said:
Awesome workout for being off on vacation for the past week! Bet you feel reenergized!
Click to expand...

Felt great... looking forward to arms in the morning.

snagencyV2.0 said:
exactly - it's called bb'ing, ergo building and developing the body..
not ego-lifting, where you think you don't look cool unless you're throwing heavy weights around, despite how horrible and useless your form may be..
Click to expand...

Far too many people need to check the ego at the door of the gym and focus more on the mind / muscle connection

RegisterJr said:
Meadows has a semi heavy partial raise in some of his shoulder routines. Kinda like a hang and swing (not destroyers), and they get the blood flowing.

I think you may be talking about something completely different though.
Click to expand...

I think it is different too, as it is still controlled. And usually followed up by something else to compliment the exercise.
 
10/18/2014 Arms/Calves

Was down right chilly this morning. 5C and a cool breeze in the air.. still out in a T and shorts though :)

Warmup: 6km

Vbar Pushdowns / 1.25 Cable Curls
90x15 / 70x8
90x15 / 70x8
90x15 / 70x8
100x15 / 80x8
110x15 / 90x8
120x15 / 90x8
1300x15 / 90x8

Seated Incline DB Curls / Close Grip Pushups
25x8+6partials / 20
25x8+6partials / 20
30x8+6partials / 20
30x8+6partials / 20

Bench Dips / Preacher Curls
8+8partials / 80x8
8+8partials / 80x8
8+9partials / 90x8
8+7partials / 90x8

Standing Calves / Dorsiflexion
225x10
225x10
225x10
255x30 / 50
275x25 / 50
285x20 / 50
295x15 / 50

Was a great workout.. arms pumped nice and calves were on fire..
 
Glad you had a great trip! You came back with a bang!!
 
My arms and calves are pumped after reading that! Great workout! Uh, 1300 x15 on vbar press downs? Dude you are my hero! lol
 
Fun looking arm day Simon. Those partials kill.

Especially after car push downs.
 
Great job killing it Simon, you crush it consistently!
 
snagencyV2.0 said:
that's what I used to tell my ex-wife when we were married, when she complained about me lasting all of 30 seconds in bed.....
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Lol!! Must have Irish in you...lol
No time for small talk...lol
 
edje007 said:
6km a warm up? I would just die...

100m sprint...hell yeah, but long distance running:(
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Get used to it pretty quick.. and i definitely need the cardio.

snagencyV2.0 said:
that's what I used to tell my ex-wife when we were married, when she complained about me lasting all of 30 seconds in bed.....
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lol

turff49 said:
Lol!! Must have Irish in you...lol
No time for small talk...lol
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..what is foreplay anyway.. ain't nobody got time for dat!
 
10/19/2014 LEGS

This was a great session. Legs are just wrote at the moment.

Warmup: 5km run...

Lying Leg Curls
70x10
80x10
90x10
100x10
110x15
110x15
110x12,3
100x15 + 35 partials

- decided to drop the weight down after not being able to hit 15 without a pause.
- those 35 partials, did have 3-4 pauses while belting them out.


Barbell Squats
Bar x 15
135x8
185x8
215x8
245x8
-Challenge Set-
245x12
20 seconds rest and drop
185x9
20 seconds rest and drop
135x10


Leg Extensions - lighter weight with a 2 second hold at the top for each rep
90x10
100x10
100x10

Hack Squats
185x10
205x10
-Challenge Set-
205x10
no rest and drop
135x12


Stiff Legged Deads
160x10
180x10
180x10


Had a little sit down after this one....
 
Ha. I bet. I would've sat down too. Starting with all those partials on curls looked brutal. Reminded me that I forgot to note my pauses on extensions.
 
wasme said:
10/19/2014 LEGS This was a great session. Legs are just wrote at the moment. Warmup: 5km run... Lying Leg Curls 70x10 80x10 90x10 100x10 110x15 110x15 110x12,3 100x15 + 35 partials - decided to drop the weight down after not being able to hit 15 without a pause. - those 35 partials, did have 3-4 pauses while belting them out. Barbell Squats Bar x 15 135x8 185x8 215x8 245x8 -Challenge Set- 245x12 20 seconds rest and drop 185x9 20 seconds rest and drop 135x10 Leg Extensions - lighter weight with a 2 second hold at the top for each rep 90x10 100x10 100x10 Hack Squats 185x10 205x10 -Challenge Set- 205x10 no rest and drop 135x12 Stiff Legged Deads 160x10 180x10 180x10 Had a little sit down after this one....
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Geez! Another stellar workout. Those Squats with 20 second rest would wear me right out. And how in the world do you do hack squats with the equipment you have? Those have to be tough...
 
RegisterJr said:
Ha. I bet. I would've sat down too. Starting with all those partials on curls looked brutal. Reminded me that I forgot to note my pauses on extensions.
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The 35 partials was brutal.

turff49 said:
Geez! Another stellar workout. Those Squats with 20 second rest would wear me right out. And how in the world do you do hack squats with the equipment you have? Those have to be tough...
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Thanks bro. I was definitely huffing and puffing after those.

For Hack Squats. I use my smith which has an angle. On the floor I tilt a patio stone to try to make my own hack squat machine. It serves the purpose but I can't take it to heavy in fear of the stone breaking and me and the bar crashing to the floor lol
 
Sheesh all of that after a 5k run! You're crazy!! ;)
 
10/20/2014 Chest and Shoulders

Well this mornings 6km was in 4c and pouring rain. Not fun, but got it done....Have some doms in my legs and glutes from yesterday.

After work took 1 big heaping scoop of Ignite 2, Max Pump, BCAA SAA... I tell you, the heaping scoop gave me laser like focus!

DB Press Slight Incline
50x8
55x8
60x8
65x8
70x8
75x8
80x8
85x6

Incline Barbell Press
135x10
185x10
205x10
205x10
205x10

Reverse Band Bench
185x5
205x5
225x5
225x5
225x5
225x5
225x5

Stretch Pushups
20
17
13 - faded fast on this one


DB Side Laterals / Face Pulls
20x15 / 90x15
20x15 / 90x15
20x15 / 90x15

Rear Delt Destroyer Set
45x60 - 2 pauses to get me to 60
drop
25x30 - 1 pause
drop
15x15
 
I haven't seen you do a rev banded bench in a while.

Man, those inclined are strong.

I hear you one the weather. The other day it was in the 50's here. Freakin brutal...
 
My muscles ache just reading your workout. Freakin strong pressing especially with the volume! Finaflex picked some great people to rep for them! Nice job fellas!
 
RegisterJr said:
I haven't seen you do a rev banded bench in a while.

Man, those inclined are strong.

I hear you one the weather. The other day it was in the 50's here. Freakin brutal...
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Was a little milder this morning... and supposed to continue for the rest of the week.

Thanks man, they wore me out.

kenpoengineer said:
My muscles ache just reading your workout. Freakin strong pressing especially with the volume! Finaflex picked some great people to rep for them! Nice job fellas!
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Thanks Mark! Appreciate that...
 
10/21/2014 Back

Got up extra early this morning to get my run in and back workout. Bruins on tonight, and wont get home till near game time.

Warmup: 5km run. This run was not the best. Slower and legs suffering.. they have not really recovered from the 8 previous days of running or leg workout. Tomorrow might be a day off the cardio...we'll see.

One Arm Barbell Rows
60x8
70x8
80x8
90x8
100x8
110x8
110x8
110x8
110x8

Low Cable Rows (Neutral glose grip)
140x12
150x10
155x8
160x6

DB Pullovers
60x12
60x12
60x12
60x12


DB Shrugs - 1 second pause at top
80x8
80x8
80x8
80x8

HyperExtensions (Banded)
15
15
10

I have 2 workouts left in M.D. ... not sure what I will do next. I do have Mi40 (original), but might actually rerun M.D.
 
45's on the destroyer set?! Wow!! Strong rows too!
 
Two WOs on Demo?

Did you ever check to see if you had it in word format? I can't copy the PDF, and it's too small for me to read.
 
Geez your killin' it! Rows are awesome. Dang torturous destroyers too. Bruins- is that a new NFL football team???
 
I'm feeling low on inspiration, Si...So I'm here for a fix of the good stuff. I guess that would be, Simonspiration!
 
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