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Wasme's recomp journey....

How the h do you find the energy to do all the volume you do and with so much weight my goodness bro!!!!!!!!!!!!!!! Killing it. Hope you had a great Thanksgiving day and weekend!
 
packers6211 said:
How the h do you find the energy to do all the volume you do and with so much weight my goodness bro!!!!!!!!!!!!!!! Killing it. Hope you had a great Thanksgiving day and weekend!
Click to expand...

Thanksgiving day - I worked, as here in Canada it is just another day...(our Thanksgiving is in Oct). Great weekend though. :)
 
packers6211 said:
How the h do you find the energy to do all the volume you do and with so much weight my goodness bro!!!!!!!!!!!!!!! Killing it. Hope you had a great Thanksgiving day and weekend!
Click to expand...

Thanksgiving day - I worked, as here in Canada it is just another day...(our Thanksgiving is in Oct). Great weekend though. :)
 
...Haven't had a chance to hop online since starting Mi40..two workouts under my belt - both were great, will update below.

But first.... Hyde superbeast668 Korn/Slipknot concert was kickass. Korn were tight and sounded amazing... Slipknot of course sounded awesome, and put on a hell of a show. King810 was not there, as they did not get into Canada? ... Here are the set lists:

KORN
Twist
Here to Stay
Right Now
Love and Meth
Falling Away from Me
Good God
Hater
Shoots and Ladders - into Metallica's One
Got the LIfe
Freak on a Leash
Blind

SLIPKNOT
XIX
Sarcastrophe
The Heretic Anthem
My Plague
The Devil in I
Psychosocial
The Negative One
Disasterpiece
Opium of the People
Dead Memories
Before I Forget
Duality
The Blister Exists
Spit It Out
Custer
*Encores:
742617000027
(sic)
People = Sh1t
Surfacing


Ears are still ringing, and no voice today... boom!
 
Workout from - 11/29/2014 Mi40 - Back and Hams

Well decided to try MI40. I did purchase MI40x but figured I would run through the first version before hitting MI40x in January. I watched some of the videos and hit up the first session this morning. First thing to note was it took a little over an hour not 40 minutes like it was supposed to. However, I am thinking the 40 minutes was just for the back portion.

Warmup: 6km run

Tempo on all exercises was 4-0-1-0

Rest periods on all exercises was 40 seconds, except for NOS sets (drop sets) which were

10 seconds (sometimes a tad longer as I have to change the weights).

Straight Arm Pulldowns
70x8
90x8
90x8
90x8
90x8
drop 70x8
drop 50x8
drop 40x8

Reverse Grip Pulldowns
140x8
180x8
180x8
180x8
180x8
drop 160x8
drop 140x8
drop 120x8

Bent Barbell Row
90x8
130x8
140x8
150x8
160x8
drop 140x5
drop 120x4
drop 100x5

One Arm DB Row
60x8
80x8
80x8
80x8
80x8
drop 70x8
drop 60x8
drop 50x8

Hypertensions
8
8
8
8


Lying Leg Curls
90x8
100x8
110x8
110x8
100x8
100x8
100x8
100x8
drop 90x6
drop 80x7
drop 70x6

Stiff Legged Deadlifts
160x8
170x8
180x8
190x8
drop 160x8
drop 140x8
drop 120x8

- Back and hams both were shot by the end of all this. The drop sets at times were really hard to achieve the rep count. On the lying leg curls the tempo was just too much for me to continue at 110...
 
Workout from - 11/30/2014 Mi40 - Chest and Biceps

Back DOMS were in full force yesterday and hams were pretty tight.

Warmup: 6km run

Tempo on all exercises was 4-0-1-0

Rest periods on all exercises was 40 seconds, except for NOS sets (drop sets) which were

10 seconds (sometimes a tad longer as I have to change the weights).

Bench Press
135x8
185x8
185x8
205x8
205x8
drop 185x7
drop 155x5
drop 135x5

45 Degree Incline DB Press
40x8
50x8
60x8
70x8
75x7
drop 60x7
drop 50x6
drop 40x7

Machine Pec Fly - never done these before
20x8
40x8
50x8
50x8
drop 40x8
drop 30x8
drop 20x6

Machine Fly \ Stretch Pushups
90x8 \ 15
110x8 \ 15
120x8
drop 110x8
drop 90x8
drop 70x8 \ 11

Preacher Curls
60x8
80x8
90x8
80x8
80x8
drop 70x7
drop 60x7
drop 50x6

Seated DB Curls
30x8
30x8
30x8
drop 25x8
drop 20x8
drop 15x8

One Arm Cable Curls
30x8
35x8
35x8
drop 30x8
drop 25x8
drop 20x8

Chest and arms were just fried from this one... and this morning upper pecs are pretty sore..


Quads and Calves up tonight...
 
Man, sounds like a brutal show - look at that encore! (sic) is such an awesome song to deadlift too. Push play and it's like your adrenaline kicks the door wide open into your bloodstream.

Digging the posterior chain workout btw.
 
Hyde said:
Man, sounds like a brutal show - look at that encore! (sic) is such an awesome song to deadlift too. Push play and it's like your adrenaline kicks the door wide open into your bloodstream. Digging the posterior chain workout btw.
Click to expand...

I matched my dead pr to that song 30 minutes ago. :-p
 
Those WOs go on forever...

I need to look through those vids. Glad you enjoyed the show!
 
Hyde said:
Man, sounds like a brutal show - look at that encore! (sic) is such an awesome song to deadlift too. Push play and it's like your adrenaline kicks the door wide open into your bloodstream.

Digging the posterior chain workout btw.
Click to expand...

Thanks Hyde.

Agree on (sic)... Blister Exists, surfacing are two more that get me going. Best song performed live of the three new ones was Custer...fn rocked.

superbeast668 said:
I matched my dead pr to that song 30 minutes ago. :-p
Click to expand...

Nice

RegisterJr said:
Those WOs go on forever...

I need to look through those vids. Glad you enjoyed the show!
Click to expand...

They are good. I am going to have to figure out a quicker way to deload the weights though.. 10 seconds is not long enough.
 
Hyde said:
They say it's about 50/50 as far as lifters that are better off staying calm for a big lift vs getting worked up. I fall into the latter crowd lol
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if I'm fired up full of piss and vinegar my strength scares me. My old wolf malamute mix shredded the arm of a couch while we were out one night. I scruffed him one handed like a cat and lifted him eye level. He was about 85 lbs.
 
Workouts sound brutal! Both of those programs are so enticing! I should've ordered it when it was on sale!!

superbeast668 said:
if I'm fired up full of piss and vinegar my strength scares me. My old wolf malamute mix shredded the arm of a couch while we were out one night. I scruffed him one handed like a cat and lifted him eye level. He was about 85 lbs.
Click to expand...

Yikes! Remind me never to get on your bad side! Lol ;)
 
This is why more often than not I listen to 'Knot when running and lifting. Pace increases, aggression, and in turn performance.
 
wasme said:
Workout from - 11/29/2014 Mi40 - Back and Hams Well decided to try MI40. I did purchase MI40x but figured I would run through the first version before hitting MI40x in January. I watched some of the videos and hit up the first session this morning. First thing to note was it took a little over an hour not 40 minutes like it was supposed to. However, I am thinking the 40 minutes was just for the back portion. Warmup: 6km run Tempo on all exercises was 4-0-1-0 Rest periods on all exercises was 40 seconds, except for NOS sets (drop sets) which were 10 seconds (sometimes a tad longer as I have to change the weights). Straight Arm Pulldowns 70x8 90x8 90x8 90x8 90x8 drop 70x8 drop 50x8 drop 40x8 Reverse Grip Pulldowns 140x8 180x8 180x8 180x8 180x8 drop 160x8 drop 140x8 drop 120x8 Bent Barbell Row 90x8 130x8 140x8 150x8 160x8 drop 140x5 drop 120x4 drop 100x5 One Arm DB Row 60x8 80x8 80x8 80x8 80x8 drop 70x8 drop 60x8 drop 50x8 Hypertensions 8 8 8 8 Lying Leg Curls 90x8 100x8 110x8 110x8 100x8 100x8 100x8 100x8 drop 90x6 drop 80x7 drop 70x6 Stiff Legged Deadlifts 160x8 170x8 180x8 190x8 drop 160x8 drop 140x8 drop 120x8 - Back and hams both were shot by the end of all this. The drop sets at times were really hard to achieve the rep count. On the lying leg curls the tempo was just too much for me to continue at 110...
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I'm doing this today! Except the 6k run, you can keep that, lol! Nice work WASME.
 
HokiePride said:
I'm doing this today! Except the 6k run, you can keep that, lol! Nice work WASME.
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Lol. I "can't" do that lifting session! A man has got to know his limitations! Lol
 
12/01/2014 - Yesterdays workout - Quads and Calves

Ran out of time yesterday. Worked late, then home to get this workout in, then out with my daughter for her Sushi bday dinner (it was awesome as usual)

Tempo on *most exercises was 4-0-1-0

Rest periods on all exercises was 40 seconds, except for NOS sets (drop sets) which were

10 seconds (sometimes a tad longer as I have to change the weights).

Leg Extensions
80x8
90x8
100x8
110x8
120x8
drop 100x8
drop 90x8
drop 80x6

- the tempo on these made them pretty painful

Hack Squats (in Smith)
135x8
185x8
225x8
245x8
255x6
drop 225x7
drop 205x5
drop 185x6

- I thought the tempo on extensions was bad, these were simply brutal

Walking Lunges
20 per leg
20 per leg - added a set of chains
20 per leg - set of chains
20 per leg - set of chains

- no tempo here, just went slowly

Leg Press
225x20
315x20
405x20
435x20
455x20

- the tempo did cause me to have to do a few pauses as the sets went on

Calf Raises
135x15
205x15
235x15
255x15
255x15
255x15
255x15
185x21
 
12/01/2014 - Yesterdays workout - Quads and Calves

Ran out of time yesterday. Worked late, then home to get this workout in, then out with my daughter for her Sushi bday dinner (it was awesome as usual)

Tempo on *most exercises was 4-0-1-0

Rest periods on all exercises was 40 seconds, except for NOS sets (drop sets) which were

10 seconds (sometimes a tad longer as I have to change the weights).

Leg Extensions
80x8
90x8
100x8
110x8
120x8
drop 100x8
drop 90x8
drop 80x6

- the tempo on these made them pretty painful

Hack Squats (in Smith)
135x8
185x8
225x8
245x8
255x6
drop 225x7
drop 205x5
drop 185x6

- I thought the tempo on extensions was bad, these were simply brutal

Walking Lunges
20 per leg
20 per leg - added a set of chains
20 per leg - set of chains
20 per leg - set of chains

- no tempo here, just went slowly

Leg Press
225x20
315x20
405x20
435x20
455x20

- the tempo did cause me to have to do a few pauses as the sets went on

Calf Raises
135x15
205x15
235x15
255x15
255x15
255x15
255x15
185x21
 
12/02/2014 Rest + Cardio

I can see that I will need to take the prescribed rest days on this Mi40 (at least to start with).

Woke this morning with some pretty serious leg doms - which after going for a 5km run this morning are even more pronounced.

Good stuff! ;)
 
wasme said:
Thanks, but you could easily do that workout Mark.
Click to expand...

I agree. I think Mark could nail out some short-rest high volume WOs.

wasme said:
12/02/2014 Rest + Cardio

I can see that I will need to take the prescribed rest days on this Mi40 (at least to start with).

Woke this morning with some pretty serious leg doms - which after going for a 5km run this morning are even more pronounced.

Good stuff! ;)
Click to expand...

Killer leg sesh. I'm going to try 40s rests next time on the accessories.

Yeah, whenever I start a new routine it takes a minute to adjust to the "different" DOMs.

You guys are sushiholics. I bet your fish is a lot fresher too...
 
RegisterJr said:
Killer leg sesh. I'm going to try 40s rests next time on the accessories.

Yeah, whenever I start a new routine it takes a minute to adjust to the "different" DOMs.

You guys are sushiholics. I bet your fish is a lot fresher too...
Click to expand...

Thanks Thomas.

I agree with you, always get major doms on a new program... sign of stimulating some new growth i hope!

Ya sushi/sushimi rocks... but after twice in a week, I have had my fill for a few weeks...
 
Thanks for the offer! Might hit you up!

No doubt you had DOMS after all of that! With the short rests and tempo- that's bound to cause some pain!
 
Nudes, Nudes, nudes, nudes, nudes, nudes! Swolfies!
 
wasme said:
LOL... probably not. Hate taken them, in the end they make me feel like I havent made progress at all as I see all the flaws. But I am going to be trying a little something in Jan...for 6-8 weeks so will need to do some before and afters.
Click to expand...

Well, you can let us be the judges...just take the pics and post them! Don't look at them and judge yourself! ...now that I know you have to take them in Jan. I'll be waiting!! Lol
 
12/03/2014 Back and Hams

Morning started today with a 6km run ... still have some leg doms .. so Hams is just going to suck later, but I will battle through! ;)

Update this evening.
 
RegisterJr said:
Time to post some noods...
Click to expand...

wasme said:
Patience my friend...
Click to expand...

Montego1 said:
Noods.
Click to expand...

wasme said:
Soon enough.. not ready yet.
Click to expand...

RegisterJr said:
You're about due for a nood, so we can look too. :bigeyes:
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love2liftkat said:
^^ This! Bring on the nudezzz!!
Click to expand...

wasme said:
Was thinking once I am back from my trip next week, have a little tan on me! But yes I know I'm due... As you know I hate them! Always take the pic and think hmmmm I thought I looked better. lol
Click to expand...

RegisterJr said:
Superbeast covered all angles.

Except noods.

Where are they?

A screaming incline video would work too.
Click to expand...

kenpoengineer said:
Yah! Noodz or it didn't happen! Lol
Click to expand...

wasme said:
Likely after my trip this week.
Click to expand...

love2liftkat said:
Does that mean we get nudes soon?
Click to expand...

RegisterJr said:
Here comes the question dodging...
Click to expand...

wasme said:
But I am going to be trying a little something in Jan...for 6-8 weeks so will need to do some before and afters.
Click to expand...

kenpoengineer said:
Nudes, Nudes, nudes, nudes, nudes, nudes! Swolfies!
Click to expand...

love2liftkat said:
I'll be waiting!! Lol
Click to expand...

wasme said:
Ok ... Jan it is...
Click to expand...

January, eh?
 
Clear your inbox :)
 
Is that Jan 2015??? lol
Just Bustin your balls man...
You'll be happy later that you took them, wish I had taken some 12 years ago.
 
DreamWeaver and MrKleen73 .... I know you both have alot of experience with Mi40, etc, and have a quick question. I am 4 workouts in, but so far none of them have been 40 minutes - as Bpak states. Last night's Back/Ham workout for example was 1 hour and 40 minutes.. Is it because they are supposed to be trained apart @ approx. 40 minutes ???
 
wasme said:
DreamWeaver and MrKleen73 .... I know you both have alot of experience with Mi40, etc, and have a quick question. I am 4 workouts in, but so far none of them have been 40 minutes - as Bpak states. Last night's Back/Ham workout for example was 1 hour and 40 minutes.. Is it because they are supposed to be trained apart @ approx. 40 minutes ???
Click to expand...

I think he has said to split them but an hour 40 is fine IMO.
 
That's a long azz workout.
 
12/03/2014 Back and Hams (YESTERDAY)

..morning started off with a run. Then work and then home for back and hams. Legs still had doms from a couple of workouts previous but still hammered out a great session.

Tempo was 4-0-1-0

Rest periods on all exercises was 40 seconds, except for NOS sets (drop sets) which were 10 seconds (sometimes a tad longer as I have to change the weights).

Wide Grip Pulldowns
180x8
180x8
200x8
210x8
210x8
220x8
220x8
220x8
drop 200x8
drop 180x5
drop 160x6

- 2 second hold on contraction. Again the tempo is just killer

Chest supported barbell row
80x8
90x8
110x8
130x8
150x8
170x8
drop 150x7
drop 130x6
drop 110x5

2 Arm DB Rows
40x8
60x8
70x8
70x8
70x8
drop 60x8
drop 45x8
drop 30x8

Deadlifts - (Not a 4010 tempo here but tried to go a litte slower)
135x8
185x8
225x8
265x8
285x6
drop 245x3 - grip totally slipped
drop 215x5
drop 185x3

- the 10 second rests on the drops crushed my performance

Leg Curls - (Bpak called for 4 + NOS on both seated and lying, but I can only do lying so merged them)
90x8
100x8
110x8
110x8
110x8
110x8
110x8
110x8
drop 90x8
drop 80x8
drop 70x8
drop 60x8
drop 50x8
drop 40x8 - never thought 40lbs would feel like a car lol

Leg Press (on floor using smith) - feet wide
135x8
225x8
315x8
405x8
405x8
405x8
drop 335x8
drop 265x8
drop 225x8

...and that was it. 1 hour 40 minutes of craziness right there!
 
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