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Wasme's recomp journey....

12/10/2014 Chest and Bis

This morning went for a 6km run. Was pretty windy which added a fair bit of resistance.

Chest and Bi's up after work.
 
Ok.. Chest and Bi's are in the books and it was a good one...

Tempo on all lifts 4010, 40 seconds rest, NOS/Drops 10 seconds rest

Incline DB Press
45x8
55x8
65x8
65x8
65x8
65x8
drop 45x8
drop 35x8
drop 25x8

Incline DB Fly
45x8
45x8
45x8
45x8
drop 35x8
drop 25x8
drop 15x8

Bench Press
135x8
185x8
185x8
185x8
185x8
drop 165x5
drop 155x5
drop 135x6

- tempo was just killer

Cable Crossovers
70x8
70x8
70x8
drop 60x8
drop 55x8
drop 50x8

Ez Curls
70x8
90x8
100x8
100x7
100x6
drop 80x5
drop 70x5
drop 60x6

Reverse Curls
70x8
70x8
70x8
70x8
drop 60x8
drop 50x8
drop 40x8

Dumbbell Curls
25x20
20x20
20x20

- 25 lbs was just too much for 20 reps at that tempo.


Everything felt good and I am officially sore!
 
Nice arm work. I hit those too today!
 
Glad to see today was low volume day...lol

Chest HAS to be sore and SWOLE after all that pressing!

Those bi's have to have gained some size after all these stellar curls you've been doing lately...

Way to crush a workout and own it!!
 
turff49 said:
Glad to see today was low volume day...lol Chest HAS to be sore and SWOLE after all that pressing! Those bi's have to have gained some size after all these stellar curls you've been doing lately... Way to crush a workout and own it!!
Click to expand...

lol. It reads like low volume but mi 40 hits like high volume. It's craziness.
 
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...
I need this bar for my house I would use it for so many things!

superbeast668 said:
lol. It reads like low volume but mi 40 hits like high volume. It's craziness.
Click to expand...

I agree MI40 is far from low volume you have to factor TUT into volume of work done with MI40. You can count each set as 2 sets for how long the muscles are under major tension. Then and only then you realize the total volume. LOL
 
Chest and biceps for the girls! Bro day! Did I get this right? Lol. Nice job Simon. 4010 Tempo=4 secs down, hold 0 secs at bottom, 1 sec up and hold 0 secs at top? Killer!
 
HokiePride said:
Nice arm work. I hit those too today!
Click to expand...

Thanks HP

turff49 said:
Glad to see today was low volume day...lol

Chest HAS to be sore and SWOLE after all that pressing!

Those bi's have to have gained some size after all these stellar curls you've been doing lately...

Way to crush a workout and own it!!
Click to expand...

Thanks bro.. They are pretty sore today...

superbeast668 said:
lol. It reads like low volume but mi 40 hits like high volume. It's craziness.
Click to expand...

Indeed.. I am enjoying it

MrKleen73 said:
I need this bar for my house I would use it for so many things!
Click to expand...

I was thinking of trying them for neutral grip rows..

I agree MI40 is far from low volume you have to factor TUT into volume of work done with MI40. You can count each set as 2 sets for how long the muscles are under major tension. Then and only then you realize the total volume. LOL
Click to expand...

I am actually surprised how many NOS sets there are. I didn't figure it would be almost every exercise. I just wish I had a quicker way to deload the weight in 10 seconds... Santa needs to bring me more plates!

kenpoengineer said:
Chest and biceps for the girls! Bro day! Did I get this right? Lol. Nice job Simon. 4010 Tempo=4 secs down, hold 0 secs at bottom, 1 sec up and hold 0 secs at top? Killer!
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Thanks Mark. And yes 4 seconds on the eccentric, 1 on the concentric.
 
12/11/2014

Woke to about 6 inches of snow this morning, and it is still falling...

Took my bcaa/saa and shovelled the driveway then went for a 6km run in my Salomons. They were great, feet were dry when I got home. And running through the snow really added to the workout.

Shoulders on tap tonight.
 
wasme said:
12/11/2014 Woke to about 6 inches of snow this morning, and it is still falling... Took my bcaa/saa and shovelled the driveway then went for a 6km run in my Salomons. They were great, feet were dry when I got home. And running through the snow really added to the workout. Shoulders on tap tonight.
Click to expand...

Lol we got that between 3 am and 3 pm. I think it finally stopped
 
Running in the snow!!! Beast Mode

[video=youtube_share;Ywjx3_7hqXc]http://youtu.be/Ywjx3_7hqXc[/video]
 
Go pump them shoulders.

wasme said:
Woke to about 6 inches

still falling...

Took my shovel then went for great feet

dry when I got home.
Click to expand...

Or whatever you're pumping. :trout:
 
superbeast668 said:
Lol we got that between 3 am and 3 pm. I think it finally stopped
Click to expand...

Same here.. shoveled 3 times today

MrKleen73 said:
Running in the snow!!! Beast Mode

[video=youtube_share;Ywjx3_7hqXc]http://youtu.be/Ywjx3_7hqXc[/video]
Click to expand...

lol nice... funny you posted that .. when I was running this morning I was thinking about rocky..

RegisterJr said:
Go pump them shoulders.


Or whatever you're pumping. :trout:
Click to expand...

Ya the trout sums that one up lol
 
...Shoulder session

This one only took 33 minutes... as there is no Triceps this week. And this is the end of week 2

Rear Delt Cable Crossovers
50x8
80x8
80x8
80x8
80x8
drop 70x8
drop 60x8
drop 50x8


Bent Over Side Laterals
30x15
25x15
25x15
25x15

Side Lateral Raises
20x8
20x8
20x8
20x8
drop 15x8
drop 10x8
drop 5x8

DB Shoulder Press
30x20
30x20
25x20
25x20



Tomorrow is a prescribed rest day, but Saturday is looking crazy busy so I will probably do Quads/Calves tomorrow and take Saturday off... we shall see.
 
Nice work!!!! Oh and what man doesn't think about that at some point while running in the snow???
 
Rear delt cable crossovers.... Sounds like a winner, Imma do them today.

Nice work Simon, and congrats on the shorter-than-2hr workout. Lol
 
Incredible work Simon!!!
 
12/12/2014 Quads / Calves

Opted to take the rest day tomorrow... as it is shaping up to be a day from hell!

Warmup: 6km run

60 minutes later: Tempo 4010, rest 40 seconds unless noted

Leg Extensions:
50x8
70x8
90x8
100x8
100x8
100x8

Leg Press in Smith from the floor - Narrow
225x20
315x20
365x20
365x20
365x20

- slow and steady just killed

Leg Press in Smith from the floor - Wide
405x8
425x8
425x8
425x8


Leg Extensions / Walking Lunge ( no tempo on the lunges - just banged them out)
80x20 / 15 per side
80x20 / 15 per side
80x20 / 15 per side


Calf Raises
135x20
185x20
225x20
255x20
285x20 - 10 seconds rest
285x20 - 10 seconds rest
285x20 - 10 seconds rest
285x20

- those last four sets with only 10 seconds rest were tough as hell. Had to use some partials to hit the rep count.
 
Walking lunges suck! I hate them lol! I'm a wimp on them and use my back as an excuse not to do them lol!
Holy crap, 10 second rest on calfs? Mine would've cramped up after that second set doing them like that.
 
turff49 said:
Walking lunges suck! I hate them lol! I'm a wimp on them and use my back as an excuse not to do them lol!
Holy crap, 10 second rest on calfs? Mine would've cramped up after that second set doing them like that.
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I hate ALL lunges lol

And ya the 10 seconds rest on calfs was brutal.. talk about pain
 
wasme said:
this is going to pass isn't it?
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Yes. There is too much fear-mongering and ignorance out there for it not too.
 
12/14/2014 Shoulders and Triceps

Warmup: 6km

This workout was stellar. Kept everything strict, hence some lighter weight - was well worth it. Totally focused on the muscle being worked and in turn the contraction.

Tempo: 4010 - rest 40 seconds - only one NOS exercise with 10 sec rests


Single Arm Cable Side Laterals (pulling from behind back)
20x10
20x10
20x10
20x10

Seated Side Laterals
10x20
15x20
15x20
15x20

Two Arm DB Front Raises
15x10
20x10
20x10
20x10

Rear Delt Cable Flys
50x15
60x15
70x15
70x15

Smith Shoulder Press
95x10
115x10
125x10
135x10

Single Arm Pushdowns - used grenade attachment
50x10
50x10
50x10
50x10

Overhead Rope Extension
100x20
100x20
90x20
90x20

Skullcrushers - Inclined
70x8
80x8
80x8
80x8
drop 70x6
drop 60x5
drop 50x6

...pretty sore after this one.
 
I'd say those delts are burning pretty good right now! Creating boulders at the top of the ole arms! Lol
Those one arm grenade push downs work the stabilizers too with that weight!
Can't wait to see those nudez when you get around to them lol!
 
Wrivest said:
Holy volume!!!! I got winded reading that!
Click to expand...

Thanks brother

turff49 said:
I'd say those delts are burning pretty good right now! Creating boulders at the top of the ole arms! Lol
Those one arm grenade push downs work the stabilizers too with that weight!
Can't wait to see those nudez when you get around to them lol!
Click to expand...

Was a very effective session.

Hyde said:
Nice hustle!
Click to expand...

Thanks Hyde

joh408 said:
Great volume man! Looks like a killer workout
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Thanks Justin

RegisterJr said:
Yes. There is too much fear-mongering and ignorance out there for it not too.
Click to expand...

Really though..time to stock up! Just don't tell my wife ;)
 
I def have to print this out and use for our shoulder day. Wicked brother just wicked.


wasme said:
12/14/2014 Shoulders and Triceps

Warmup: 6km

This workout was stellar. Kept everything strict, hence some lighter weight - was well worth it. Totally focused on the muscle being worked and in turn the contraction.

Tempo: 4010 - rest 40 seconds - only one NOS exercise with 10 sec rests


Single Arm Cable Side Laterals (pulling from behind back)
20x10
20x10
20x10
20x10

Seated Side Laterals
10x20
15x20
15x20
15x20

Two Arm DB Front Raises
15x10
20x10
20x10
20x10

Rear Delt Cable Flys
50x15
60x15
70x15
70x15

Smith Shoulder Press
95x10
115x10
125x10
135x10

Single Arm Pushdowns - used grenade attachment
50x10
50x10
50x10
50x10

Overhead Rope Extension
100x20
100x20
90x20
90x20

Skullcrushers - Inclined
70x8
80x8
80x8
80x8
drop 70x6
drop 60x5
drop 50x6

...pretty sore after this one.
Click to expand...
 
My shoulders cramped up reading that workout! Lol Great job!
 
You're going to have to have some one shampoo your hair for you after that workout!
 
Great Delt work Monty!
 
12/15/2014 Back and Hamstrings

No run this morning - no time as I slept in... eesh!

Tempo: 4010, 40 sec rest, 10 sec rest on NOS/drops (probably noticed there have been less NOS exercises so far this week - Week 3 is a little less intense, but the tempo still f**Ks with you good lol)

Underhand Seated Cable Rows / Reverse Grip Pulldowns
90x10 / 160x10
100x10 /180x10
110x10 /190x10
110x10 /190x10
110x10 /190x10

Support Bent Over Row (did this on an incline bench)
115x10
135x10
135x10
135x10

Smith Machine Rows
115x20
115x20
115x20
115x20

- even with only 115lbs there was alot of pausing going on on sets 3 and 4 just to be able to hold the temp.

Lying Leg Curl
90x10
90x10
90x10
90x10

Stiff Legged Deadlifts
130x20
140x20
140x20
140x20

- pure agony... effective though lol

Lying Leg Curls
120x8 - too heavy for the tempo
110x8
110x8
110x8
drop 90x8
drop 75x8
drop 60x8

- on the drops some of those reps ended up being partials.


Hams are toast... back is tight.
 
wasme said:
Lol thanks ... did you receive your envelope? I am surprised actually how bad my triceps hurt today lol I wish I could lift like Monty!
Click to expand...

Yes! I was just about to pm you! Thank you so much!!
 
wasme said:
12/14/2014 Shoulders and Triceps

Warmup: 6km

This workout was stellar. Kept everything strict, hence some lighter weight - was well worth it. Totally focused on the muscle being worked and in turn the contraction.

Tempo: 4010 - rest 40 seconds - only one NOS exercise with 10 sec rests


Single Arm Cable Side Laterals (pulling from behind back)
20x10
20x10
20x10
20x10

Seated Side Laterals
10x20
15x20
15x20
15x20

Two Arm DB Front Raises
15x10
20x10
20x10
20x10

Rear Delt Cable Flys
50x15
60x15
70x15
70x15

Smith Shoulder Press
95x10
115x10
125x10
135x10

Single Arm Pushdowns - used grenade attachment
50x10
50x10
50x10
50x10

Overhead Rope Extension
100x20
100x20
90x20
90x20

Skullcrushers - Inclined
70x8
80x8
80x8
80x8
drop 70x6
drop 60x5
drop 50x6

...pretty sore after this one.
Click to expand...

Brutal session. Great volume. Bet those delts will be nice and sore tomorrow. Sorry I've been a stranger
 
wasme said:
12/15/2014 Back and Hamstrings

No run this morning - no time as I slept in... eesh!

Tempo: 4010, 40 sec rest, 10 sec rest on NOS/drops (probably noticed there have been less NOS exercises so far this week - Week 3 is a little less intense, but the tempo still f**Ks with you good lol)

Underhand Seated Cable Rows / Reverse Grip Pulldowns
90x10 / 160x10
100x10 /180x10
110x10 /190x10
110x10 /190x10
110x10 /190x10

Support Bent Over Row (did this on an incline bench)
115x10
135x10
135x10
135x10

Smith Machine Rows
115x20
115x20
115x20
115x20

- even with only 115lbs there was alot of pausing going on on sets 3 and 4 just to be able to hold the temp.

Lying Leg Curl
90x10
90x10
90x10
90x10

Stiff Legged Deadlifts
130x20
140x20
140x20
140x20

- pure agony... effective though lol

Lying Leg Curls
120x8 - too heavy for the tempo
110x8
110x8
110x8
drop 90x8
drop 75x8
drop 60x8

- on the drops some of those reps ended up being partials.


Hams are toast... back is tight.
Click to expand...

Wow man u are destroying these workouts. I need versed on 4010 though.
 
I meant you WASME! Got distracted by rambunctious 2yr old, lol. Great sessions!
 
Nice work Simon.

I keep checking but I haven't received my envelope yet.

BigBoyMuscle said:
Wow man u are destroying these workouts. I need versed on 4010 though.
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Invalid Link Removed
 
BigBoyMuscle said:
Brutal session. Great volume. Bet those delts will be nice and sore tomorrow. Sorry I've been a stranger
Click to expand...

No worries bro! Life gets busy...

BigBoyMuscle said:
Wow man u are destroying these workouts. I need versed on 4010 though.
Click to expand...

Thanks man appreciate that coming from Mr Volume. As far as 4010 goes, Thomas hooked ya up.

HokiePride said:
I meant you WASME! Got distracted by rambunctious 2yr old, lol. Great sessions!
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lol

RegisterJr said:
Nice work Simon.

I keep checking but I haven't received my envelope yet.



Invalid Link Removed
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Helps if you ummmmm look like love2liftkat lol

Dude you have it all already :)
 
12/16/2014 REST DAY

Hey all.... Rest Day today...

Did hit up a 6km run this morning though before work.

Quads and Calves tomorrow.
 
wasme said:
12/16/2014 REST DAY

Hey all.... Rest Day today...

Did hit up a 6km run this morning though before work.

Quads and Calves tomorrow.
Click to expand...

Enjoy the rest bro.
 
wasme said:
No worries bro! Life gets busy... Thanks man appreciate that coming from Mr Volume. As far as 4010 goes, Thomas hooked ya up. lol Helps if you ummmmm look like love2liftkat lol Dude you have it all already :)
Click to expand...

Aww I feel special!! >.<
 
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