Wasme's recomp journey....

12/4/2014 Shoulders and Triceps

Legs were way to sore this morning to even think about a run, so stayed in bed an extra 45 minutes.

Side Laterals - strict
10x8
15x8
20x8
20x8
20x8
20x8
drop 15x8
drop 12.5x8
drop 10x8

Bent Over Laterals Raises
25x8
25x8
25x8
25x8
drop 20x8
drop 15x8
drop 10x8

Cable Side Laterals - pull from behind back
15x12
15x12
15x12
15x12

Shoulder Press (using Smith)
115x8
125x8
125x8
125x8
drop 105x8
drop 95x8
drop 85x8


Rope Pushdowns
90x8
90x8
90x8
100x8
100x8
100x8
110x8
110x8

Skullcrushers
70x8
80x8
80x8
80x8
drop 70x8
drop 60x8
drop 50x8

Bench Dips
15
15
15
13

Two Arm Cable Kickback
60x8
60x8
70x8
70x8
drop 60x8
drop 50x8
drop 40x8


...Rest day tomorrow - but will go for a run before work.
 
How in the world do you keep your numbers so high with that tempo??!! Insanely awesome work Simon!
 
love2liftkat said:
How in the world do you keep your numbers so high with that tempo??!! Insanely awesome work Simon!
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It's nuts!

wasme said:
Thanks... actually i think my numbers are dropping.. but due to the tempo and trying to keep the best form I can..
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I actually found I get an even better pump keeping it lighter and really focusing on contractions especially with MI40.
 
Lol!! You are officially insane! The volume, tempo, and heavy weight is insane. 1hr 40 min?? How long you gonna keep that up, very long workouts.
All kinds of respect to you man!! That's just flat out killing it. You keep this up and you will be in show shape before you know it!
 
"Insane" is a Finaflex Freak requirement, yes?
 
love2liftkat said:
How in the world do you keep your numbers so high with that tempo??!! Insanely awesome work Simon!
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This. Simon's always been that way.

I guess this routine wouldn't be an option for me. I'd have to get up at 2:30 to get it all done...
 
turff49 said:
Lol!! You are officially insane! The volume, tempo, and heavy weight is insane. 1hr 40 min?? How long you gonna keep that up, very long workouts.
All kinds of respect to you man!! That's just flat out killing it. You keep this up and you will be in show shape before you know it!
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Thanks! It is a 6 week program, which I will then follow up with Mi40x. These workouts in the first week on average took 70-100 minutes. Definitely needed the scheduled rest days. Enjoying trying something new for sure.

kenpoengineer said:
"Insane" is a Finaflex Freak requirement, yes?
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lol thanks Mark

RegisterJr said:
This. Simon's always been that way.

I guess this routine wouldn't be an option for me. I'd have to get up at 2:30 to get it all done...
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It does take me a little longer to do drops as i dont have a db rack to work with.. but if i lower the weight a little I will get mutiple db's preppred before each exercise - where possible.
 
12/05/2014

Speaking of rest days... yawn!

Was up early for a quick 5km before work... tomorrow starts week 2. Chest and Bi's with NOS sets on pretty much everything... ouch.
 
Enjoy the rest brother
 
Well earned "rest"...how's the doms?
 
Lol he saw the tear...
 
12/06/2014 Chest and Biceps (week 2)

Ok this workout was great. Took superbeast668 advice and went a little lighter and really focused on the contraction and TUT. Not only will this be a little easier on the joints, but the pump was insane!

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).

- probably do not need to keep copy/pasting the above.



Warmup: 6km

Incline Barbell Press
135x8
185x8
185x8
185x8
185x8
drop 155x8
drop 140x7
drop 125x5

Swiss Bar Press (in place of machine press - neutral grip)
135x8
165x8
165x8
165x8
165x6
drop 145x5
drop 130x5
drop 115x5

- picked up a swiss bar on my birthday a week or so a go... got to try it out today.. was cool.

Flat DB Press
65x8
70x8
70x8
70x8
60x7
45x8
30x8

Cable Crossovers
60x12
60x12
60x12
60x12

- tempo on these was very hard to maintain


Two Arm Cable Curls
60x8
70x8
70x8
70x8
drop 60x8
drop 50x8
drop 40x8

Barbell Curls
80x8
90x8
90x8
90x8
drop 80x6
drop 70x6
drop 60x7

Incline DB Curl
30x8
25x8
25x8
25x8
drop 20x8
drop 15x8
drop 10x7

probably had one of the best arms pumps ever after this session!


Taking my step son (11) to the Marlies game this evening. Should be fun. They are in the AHL, and are the Leafs farm team.. but i told him we can cheer for them because they are not the Leafs lol. Enjoy your day all.
 
Friggin awesome workout indeed! Presses on a Swiss ball, man that causes all kinds of muscles firing! Strong curls too! Multi sets at 90 with short rest - that's a workout!
Have fun at the game with your son!
 
Strong one Simon! Hope tall have fun!
 
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 ???
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Sorry it took me a few days to get in here. This was my biggest bitch about MI40 original version her states 40 minutes but kiss my ass BPak no possible way. I think he didn't want to come right out and say hey some of these are gonna be two a days to keep the 40 minutes thing going... So he saiy if you can't get them done in one workout in a reasonable time then do 2. One thing I did find is with the weights being used I did not need warm up sets for safety so I did not do them. That helped but still certain workouts had to be 2 a days for me since I normally lift in the morning.

It is far better in the new version they can actually be completed in under an hour. Plus I feel it is a more effective program.
 
turff49 said:
Friggin awesome workout indeed! Presses on a Swiss ball, man that causes all kinds of muscles firing! Strong curls too! Multi sets at 90 with short rest - that's a workout!
Have fun at the game with your son!
Click to expand...

Lol now THAT would be beastmode indeed!

Swiss Bar presses:

Invalid Link Removed

They feel really cool, a lot tougher than a straight bar and much safer for the shoulders. This is the bench/ohp equivalent of the SSB for squatting.
 
Hyde said:
Lol now THAT would be beastmode indeed! Swiss Bar presses: Invalid Link Removed They feel really cool, a lot tougher than a straight bar and much safer for the shoulders. This is the bench/ohp equivalent of the SSB for squatting.
Click to expand...
Thanks Hyde!
I totally misread that as Swiss "ball" and not "bar". I like the looks of the variations for it!!
 
turff49 said:
Friggin awesome workout indeed! Presses on a Swiss ball, man that causes all kinds of muscles firing! Strong curls too! Multi sets at 90 with short rest - that's a workout!
Have fun at the game with your son!
Click to expand...

Thanks, was a fun time.

Hyde got you covered on that one..

RegisterJr said:
Strong one Simon! Hope tall have fun!
Click to expand...

Thanks Thomas

MrKleen73 said:
Sorry it took me a few days to get in here. This was my biggest bitch about MI40 original version her states 40 minutes but kiss my ass BPak no possible way. I think he didn't want to come right out and say hey some of these are gonna be two a days to keep the 40 minutes thing going... So he saiy if you can't get them done in one workout in a reasonable time then do 2. One thing I did find is with the weights being used I did not need warm up sets for safety so I did not do them. That helped but still certain workouts had to be 2 a days for me since I normally lift in the morning.

It is far better in the new version they can actually be completed in under an hour. Plus I feel it is a more effective program.
Click to expand...

Thanks for confirming. Cause even today I was like wtf! lol Glad you recommended I try this though Chris. Enjoying it.

Hyde said:
Lol now THAT would be beastmode indeed!

Swiss Bar presses:
They feel really cool, a lot tougher than a straight bar and much safer for the shoulders. This is the bench/ohp equivalent of the SSB for squatting.
Click to expand...

Certainly felt different, but I liked it.

turff49 said:
Thanks Hyde!
I totally misread that as Swiss "ball" and not "bar". I like the looks of the variations for it!!
Click to expand...

Quite of few grip width options for sure.
 
12/7/2014 Back and Hamstrings

Warmup: 6km

This one without the run took 104 minutes.

Tempo and rest periods were the norm.

Underhand Grip Cable Row
90x8
110x8
110x8
120x8
120x8
drop 110x7
drop 100x7
drop 90x5

One Arm DB Row
40x15
60x15
70x15
70x15
70x15


Barbell Rows
110x8
130x8
150x8
160x8
170x8


Wide Grip Pulldowns / Wide Neutral Grip Pulldowns
180x8 / 180x8
190x8 / 190x8
190x8 / 190x8
190x8 / 190x8
190x8 / 190x8
drop 170x7 / 170x7
drop 155x7 / 170x5
drop 140x6 / 140x6

- doing supersets with NOS drops was intense to say the least - good stuff right there.


Stiff Legged Deadlifts
180x8
180x8
180x8
180x8

Leg Curls
90x15
90x15
90x15
90x15 - some of these were partials to hit the rep count

Leg Curls
90x8
90x8
100x8
100x8
110x8
110x8
110x8 - 3 of these were partials
110x8 - 3 were partials
drop 90x8
drop 80x8
drop 70x8
drop 60x8
drop 50x8
drop 40x8


Was dead by the end of this session.. laid on the bench for a while lol

Will feel this one tomorrow...
 
Your's and Kat's Back workout are always insane. I would kill to have a stronger back routine.
 
12/08/2014 Quads

Quads on tap after work.

Went for my typical 6km run before work. Air was crisp, music blasting - good run.

Hams/Back are pretty sore today...
 
wasme said:
12/08/2014 Quads

Quads on tap after work.

Went for my typical 6km run before work. Air was crisp, music blasting - good run.

Hams/Back are pretty sore today...
Click to expand...

Go get it!
 
wasme said:
12/7/2014 Back and Hamstrings Warmup: 6km This one without the run took 104 minutes. Tempo and rest periods were the norm. Underhand Grip Cable Row 90x8 110x8 110x8 120x8 120x8 drop 110x7 drop 100x7 drop 90x5 One Arm DB Row 40x15 60x15 70x15 70x15 70x15 Barbell Rows 110x8 130x8 150x8 160x8 170x8 Wide Grip Pulldowns / Wide Neutral Grip Pulldowns 180x8 / 180x8 190x8 / 190x8 190x8 / 190x8 190x8 / 190x8 190x8 / 190x8 drop 170x7 / 170x7 drop 155x7 / 170x5 drop 140x6 / 140x6 - doing supersets with NOS drops was intense to say the least - good stuff right there. Stiff Legged Deadlifts 180x8 180x8 180x8 180x8 Leg Curls 90x15 90x15 90x15 90x15 - some of these were partials to hit the rep count Leg Curls 90x8 90x8 100x8 100x8 110x8 110x8 110x8 - 3 of these were partials 110x8 - 3 were partials drop 90x8 drop 80x8 drop 70x8 drop 60x8 drop 50x8 drop 40x8 Was dead by the end of this session.. laid on the bench for a while lol Will feel this one tomorrow...
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Geez, have a little extra energy boost with that workout? Helluva workout!
All those leg curls and now you are going to do legs today. Yep, calling the asylum to come pick you up...lol
 
Oh, I sure hope you upped your caloric intake...you're going to need it!
 
turff49 said:
Geez, have a little extra energy boost with that workout? Helluva workout!
All those leg curls and now you are going to do legs today. Yep, calling the asylum to come pick you up...lol
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I am sitting here at work, feeling exhausted.. the thought of legs tonight isnt feeling good lol. But i will STIMul8 up and hit it
 
wasme said:
Well my cals have been up all of november (just not clean lol). I actually really need to sit down and break down my nutrition and overhaul it.
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I've gone a little "dirty" eating for the past week...5 guys, Blue Bell ice cream, protein pancakes with log cabin syrup. That's about as dirty as I can go lol.
Not gained any weight during that, actually lost a couple lbs. At 194 down from 198 but up from 187 when I came off the CLEN and started bulking. No kids at home and a wife that eats like a bird so it's easier for me to arrange my diet without it affecting anyone else.
 
I had two amazingly large slices of three-meat pizza yesterday, and it was glorious.

:D
 
RegisterJr said:
I had two amazingly large slices of three-meat pizza yesterday, and it was glorious. :D
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I shy away from pizza for one reason. I could eat 2 large pizzas and not think a thing about it...bread is my enemy lol!
 
Hyde said:
Damn, took 2 meat specials at once, eh?
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turff49 said:
I shy away from pizza for one reason. I could eat 2 large pizzas and not think a thing about it...bread is my enemy lol!
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Was supposed to be dead lift singles day, so I figured I'd put them to good use. Unfortunately, I never made it in so I had no more carbs the rest of the day. Chicken brussel sprouts only. :(
 
turff49 said:
No kids at home and a wife that eats like a bird so it's easier for me to arrange my diet without it affecting anyone else.
Click to expand...

This could in fact be my biggest problem. Either I have to create a special meal for me (which is fine) or I make a batch and it starts disappearing! Very mysterious it is. lol

RegisterJr said:
I had two amazingly large slices of three-meat pizza yesterday, and it was glorious.

:D
Click to expand...

turff49 said:
I shy away from pizza for one reason. I could eat 2 large pizzas and not think a thing about it...bread is my enemy lol!
Click to expand...

Just 2 slices? ... I'm with Brian, the other night after chest/bi I had a large.... bad :(
 
12/08/2014 Quads / Calves *YESTERDAY

Busy night last night, no chance to drop my update.

Morning as mentioned had my 6km run.

After work, just brutalized my legs...

Squat
barx12
135x8
185x8
185x8
185x8
185x8

- hard to keep the tempo here, but did my best to

Hack Squat (done in smith)
135x8
185x8
185x8
185x8
drop 165x8
drop 145x7
drop 125x5

Walking Lunge
15 per side
15 per side - added 1 chain
15 per side - added 2 chains
12 per side - added 2 chains

- last set I couldnt go another step


Leg Press (from floor in Smith) / Leg Extension
225x8 / 90x8
315x8 / 90x8
405x8 / 105x8
405x8 / 105x8
405x8 / 105x8


Calves

- called for three varieties all with NOS.. this isnt an option for me so I merged everything

135x8
185x8
235x8
255x8
265x8
275x8
285x8
285x8
285x8
285x8
285x8
drop 265x8
drop 235x8
drop 215x8
drop 205x8
drop 185x8
drop 165x8
drop 145x8
drop 125x8
drop 105x8
 
wasme said:
12/09/2014 REST Full on rest day today. Was going to run this morning but legs are just shot.
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That's because you killed them last night!! I think you're gonna actually have to rest as prescribed! At least from what I've read from others doing MI40
 
Nice looking leg session Simon. What, you mean you couldn't run today? Lol
 
love2liftkat said:
That's because you killed them last night!! I think you're gonna actually have to rest as prescribed! At least from what I've read from others doing MI40
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Agree with you.. looks like Tuesday and Friday's are rest days ... And I think I'm ok with that lol

RegisterJr said:
Nice looking leg session Simon. What, you mean you couldn't run today? Lol
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I know eh. My legs feel like two blocks of lead. Hams, then Quads the next day... just trashed them. S'all good though ;)
 
kenpoengineer said:
Wouldn't go that far Thomas! Great leg session Simon!
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You have to catch them before he leaves the igloo and the hairs are standing at attention.
 
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