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Wasme's recomp journey....

OUCH! Is not exactly the word I would use. INSANE! Yes that's the word! Great work and progress Simon!!
 
12/28/2014 Quads / Calves

This one was simply brutal. Legs are really shaky and already sore. I don't imagine I will be running in the morning, but we shall see. Going to add a scoop of BCAA_SAA to my water in take all day.

Warmup: 5.5 km run


GIANT SET A

- first set of each exercise, followed by second and so on. No rest between exercises - 3 minutes between giant sets.

Leg Extension
90x8
100x8
105x8
105x8
drop 95x8
drop 85x8
drop 75x8

Safety Bar Squats
160x8
185x8
185x8
185x8

Lunges - with 2 chains on my back
12 per leg
12 per leg
12 per leg
12 per leg

Leg Press - in smith from floor
225x20
315x20
365x20
365x20


GIANT SET B

Safety Bar Squat
185x8
185x8
185x6
165x8

Leg Press Feet Close
365x10
365x10
365x10
365x10

Leg Press Feet Wide
365x10
365x10
365x10
365x10

Leg Extensions
100x15
100x15
90x15
90x15


Standing Calf Raises
185x15
225x15
255x15
285x15
285x15
285x15
285x15
285x15
drop 255x8
drop 225x8
drop 195x8
 
Good god man, this is the holidays lol not torture days! Your body has to be going through some changes right now with the increased volume! You tracking your body composition any(size, bf%, weight, etc)? Any increase in cals to go with this insanity...lol
 
turff49 said:
Good god man, this is the holidays lol not torture days! Your body has to be going through some changes right now with the increased volume! You tracking your body composition any(size, bf%, weight, etc)? Any increase in cals to go with this insanity...lol
Click to expand...

I am pretty sore most days I know that much. BF% and weight are both up a some actually. The past month or so my nutrition has not been dialed in at all, and yes cals are up and not the cleanest most of the time. Jan 2, I will dial it all back in, and make things happen.
 
Dude I'm so bloated I'm ready to clean it up too. I think I'm gonna do a small meet on March 28th, so it's time to cut some fat and make this a leaner 220. Might get on 10mg/day of Osta and start pushing a clean diet - that should be plenty to shed some fat without losing too fast. Then hop on cycle of Tvar for real 8wks out starting Feb 1st. Prob run 4dhea under it and an oral starting 6wks out like Epi or Msten depending on my weight then. Nothing too insane.
 
Hyde said:
Dude I'm so bloated I'm ready to clean it up too. I think I'm gonna do a small meet on March 28th, so it's time to cut some fat and make this a leaner 220. Might get on 10mg/day of Osta and start pushing a clean diet - that should be plenty to shed some fat without losing too fast. Then hop on cycle of Tvar for real 8wks out starting Feb 1st. Prob run 4dhea under it and an oral starting 6wks out like Epi or Msten depending on my weight then. Nothing too insane.
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Will the Tvar be pinned ? I am starting Tren (8 week) and Msten or Trest (6 week) next week. Have a couple of bottles of OSTA as well, but I don't see the point of running it with those 2 heavy hitters.
 
wasme said:
Will the Tvar be pinned ? I am starting Tren (8 week) and Msten or Trest (6 week) next week. Have a couple of bottles of OSTA as well, but I don't see the point of running it with those 2 heavy hitters.
Click to expand...

I'm not sure anyone pins trendione - no point really; better orally or as a t/d. If you have straight trenbolone (ace, enan, hex, whatever) it's just not cost effective to do anything other than inject it.

Got on 10mg of Osta/day today for the next 4 wks, try to tighten things up a tad diet-wise. Only ever used 20mg, but this should still be enough to give me a little anabolic edge composition-wise if my calories are going to tend towards the deficit end of maintenance. Then I'm thinking 8wks of 4dhea as a testosterone base and tvar for the work, plus a mild amount of oral the last 6wks pre-contest. Probably 20mg of Msten, or 100mg of Mbol with some Epi or something.
 
Hyde said:
I'm not sure anyone pins trendione - no point really; better orally or as a t/d. If you have straight trenbolone (ace, enan, hex, whatever) it's just not cost effective to do anything other than inject it. Got on 10mg of Osta/day today for the next 4 wks, try to tighten things up a tad diet-wise. Only ever used 20mg, but this should still be enough to give me a little anabolic edge composition-wise if my calories are going to tend towards the deficit end of maintenance. Then I'm thinking 8wks of 4dhea as a testosterone base and tvar for the work, plus a mild amount of oral the last 6wks pre-contest. Probably 20mg of Msten, or 100mg of Mbol with some Epi or something.
Click to expand...

100mbol and 60 epi sounds nice.
 
Last run was a 1g of stano, about 10 caps Alpha Mass, 90-105mg Dianadrol, & 45 DMZ and it was awesome, felt great, great performance and very manageable sides. First time I was kind of sad to come off.
 
Hyde said:
That's what I thought, but honestly it's a little heavier than I wanna tolerate this go around, especially considering I'll be on how much Tvar and I've never used tren. Prob go w/ a light amount of Sten.
Click to expand...
unless you're running big amounts of tvar you'll be ok
 
12/29/2014 Back and Hams

Well decided to fight through leg doms this morning and hit up a run, which actually worked out rather well. Didn't go as far this morning (5km) but it was a good run - none the less.

Once home from work - Back and Hams were on the menu

Wide Grip Pulldowns
180x8
200x8
210x8
210x8
210x8
210x8
drop 190x8
drop 170x8
drop 150x8

Smith Machine Rows
115x8
135x8
155x8
165x8
drop 150x8
drop 135x8
drop 120x8

Two-Arm Incline Dumbbell Row
40x8
50x8
60x8
70x8
drop 60x8
drop 50x8
drop 40x8

Deadlifts
185x8
225x8
255x8
275x8
drop 245x8
drop 215x8
drop 185x8

- not really a 4010 tempo on these, but the 40 then 10 second breaks tested my endurance


Leg Press - Feet wide and angled
135x8
225x8
315x8
365x8
385x8
405x8

Leg Curls
90x8
90x8
100x8
100x8
110x8
110x8
115x8
115x8
drop 100x8
drop 90x8
drop 80x8
drop 70x8
drop 60x8
drop 50x8


Added to the soreness!
 
Back and hams FRIED! You are killing these lifts! Very nice job Simon!
 
Dude... That DL volume would've destroyed me.

Leg curls afterwards? No thank you, sir.
 
I don't know how you maintain that volume day in and day out. That's insane.
 
Just incredible workout. 50 sets is insane. The weight and volume just seems brutal. Hope you can move around today. I'd have to consume a 4k meal after that workout. Just so impressive here...
 
kenpoengineer said:
Back and hams FRIED! You are killing these lifts! Very nice job Simon!
Click to expand...

Thanks Mark! Fried indeed...

RegisterJr said:
Dude... That DL volume would've destroyed me.

Leg curls afterwards? No thank you, sir.
Click to expand...

Pales in comparison to your deads Thomas..

Ya the leg curls after leg press was tough. Especially with 6 drops.. got through it though.

mountainman33 said:
I don't know how you maintain that volume day in and day out. That's insane.
Click to expand...

Needing a day or two off here (tomorrow is a rest day for sure). Think my body is wearing down, because over the last 24 hours I have picked up a cold.

turff49 said:
Just incredible workout. 50 sets is insane. The weight and volume just seems brutal. Hope you can move around today. I'd have to consume a 4k meal after that workout. Just so impressive here...
Click to expand...

I'm definitely in a surplus right now.. and double up my BCAA/SAA intake. Also HBCD intra is making a difference.

packers6211 said:
Dudes a Beast Freak of Nature.
Click to expand...

...too kind

superbeast668 said:
Nutrition is huge. Surplus and even maintenance help recovery.
Click to expand...

I really need to clean things up..
 
12/30/2014

Tough getting out of bed this morning, but was up for a 5km run. Cold out at -9 celsius, which woke me up in a hurry.

Shoulders and Triceps this evening.. then taking a rest day on New Years Eve. Might build my new boxing rig.
 
Workout update... Shoulders / Triceps (end of Week 5)

This one was a bit of a struggle, as I am fighting a cold. Tomorrow will be a rest day - possible run before work though.

Side Laterals - ultra strict
10x8
15x8
20x8
20x8
20x8
drop 15x8
drop 10x8
drop 5x8

Bent Over DB Lateral Raise
25x15
25x15
25x15
25x15

Cable Side Laterals
15x8
15x8
15x8
15x8
drop 10x8
drop 10x5/6
drop 10x5/5

Smith Shoulder Press
95x8
105x8
115x8
125x8
125x8
drop 115x8
drop 105x8
drop 95x8


Vbar Pushdowns
90x12
100x12
110x12
120x12
120x12

Skullcrushers
70x8
80x8
90x8
90x8
drop 80x8
drop 70x6
drop 60x6

Bench Dips
8
8
8
8
'drop' 8
'drop' 6
'drop' 5

- short rests killed those drops

Two Arm DB Kickback
20x20
20x20
20x15, 15x5
20x13. 15x7


...and done!
 
Those 20 lb. Laterals make me feel better about my Laterals. :-)
 
20# is heavy for me, too. Keeping a straight arm an lifting to the ear takes a lot of umph.
 
wasme said:
Workout update... Shoulders / Triceps (end of Week 5)

This one was a bit of a struggle, as I am fighting a cold. Tomorrow will be a rest day - possible run before work though.

Side Laterals - ultra strict
10x8
15x8
20x8
20x8
20x8
drop 15x8
drop 10x8
drop 5x8

Bent Over DB Lateral Raise
25x15
25x15
25x15
25x15

Cable Side Laterals
15x8
15x8
15x8
15x8
drop 10x8
drop 10x5/6
drop 10x5/5

Smith Shoulder Press
95x8
105x8
115x8
125x8
125x8
drop 115x8
drop 105x8
drop 95x8


Vbar Pushdowns
90x12
100x12
110x12
120x12
120x12

Skullcrushers
70x8
80x8
90x8
90x8
drop 80x8
drop 70x6
drop 60x6

Bench Dips
8
8
8
8
'drop' 8
'drop' 6
'drop' 5

- short rests killed those drops

Two Arm DB Kickback
20x20
20x20
20x15, 15x5
20x13. 15x7


...and done!
Click to expand...

Great volume. Strong workout brother. Hope u have a happy new year
 
wasme said:
Workout update... Shoulders / Triceps (end of Week 5) This one was a bit of a struggle, as I am fighting a cold. Tomorrow will be a rest day - possible run before work though. Side Laterals - ultra strict 10x8 15x8 20x8 20x8 20x8 drop 15x8 drop 10x8 drop 5x8 Bent Over DB Lateral Raise 25x15 25x15 25x15 25x15 Cable Side Laterals 15x8 15x8 15x8 15x8 drop 10x8 drop 10x5/6 drop 10x5/5 Smith Shoulder Press 95x8 105x8 115x8 125x8 125x8 drop 115x8 drop 105x8 drop 95x8 Vbar Pushdowns 90x12 100x12 110x12 120x12 120x12 Skullcrushers 70x8 80x8 90x8 90x8 drop 80x8 drop 70x6 drop 60x6 Bench Dips 8 8 8 8 'drop' 8 'drop' 6 'drop' 5 - short rests killed those drops Two Arm DB Kickback 20x20 20x20 20x15, 15x5 20x13. 15x7 ...and done!
Click to expand...
Don't know how you keep doing it. Friggin strong volume. Need one of your kind at my gym to give me a push on more volume. Have a great rest day man! Watch some American Football!
 
turff49 said:
Don't know how you keep doing it. Friggin strong volume. Need one of your kind at my gym to give me a push on more volume. Have a great rest day man! Watch some American Football!
Click to expand...

Volume is there, just need to add your strength! Ya should be a good day... actually everyone is going out but me.. I have never been one for New Years.. so will have a good evening to myself!
 
Well I see you didn't miss a step while I was gone! Workouts are insane as usual! Those pizzas look really good!!! Rest up and feel better! You've totally earned it and it sounds like your body is begging for some.
 
better late than never, but I'm in... been awhile bud- looks like you've been putting in WORK!
 
804 said:
better late than never, but I'm in... been awhile bud- looks like you've been putting in WORK!
Click to expand...

Indeed been a while ... hope all is well 804!

love2liftkat said:
Well I see you didn't miss a step while I was gone! Workouts are insane as usual! Those pizzas look really good!!! Rest up and feel better! You've totally earned it and it sounds like your body is begging for some.
Click to expand...

Thanks Kat.

Feel like total crap today, (not self inflicted either). ... another rest day...
 
Montego1 said:
A side lateral with GOOD form making the medial head of the Delt actually do the work......Yep 20# is solid.
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Thanks Montana. I try to keep the strictest form possible unless they are supposed to be 'heavy laterals' or 'partials'. That said, 20's was pushing it for me.

Hyde said:
Killing it. Idk how you lift what you do with such short rests and terrific volume.
Click to expand...

Thanks Hyde.. just push as hard as I can. Lifting feels like the only thing in life I can fully control - so I try to make the most of it.
 
How are you feeling today?
 
1/3/2015 Chest and Biceps

Well, had a decent sleep finally last night. 2 caps of Nyquil and I was gone for 6 hours. Felt a bit better this morning, so figured I would test my lungs. Went for a 4.5km run, which went pretty good, better than expected actually. Then out of the garage for the chest/biceps, the start of the final week of Mi40.

Incline Barbell Press
135x8
155x8
185x8
185x8
185x8
drop 165x8
drop 145x8
drop 125x8

Swiss Bar Bench Press
135x8
155x8
155x8
155x8
drop 140x8
drop 125x5
drop 110x6

- tempo and hand placement here just crushed me

Flat DB Press and Fly
35x8
45x8
45x8
45x8
drop 35x8
drop 25x8
drop 15x8

Dips
10
10
9
9

- finally built my boxing rig which has a dip station on it, so first time really doing these


Two-arm Cable Curls
50x8
60x8
70x8
70x8
drop 60x8
drop 50x8
drop 40x8

Barbell Curl
80x8
90x8
100x8
100x8
drop 90x6
drop 80x5
drop 70x6

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


Felt good to be finished, but even better to have worked up a good sweat. Back and Hams tomorrow.
 
Impressive as always! Congrats on getting the boxing rig built with dip bars, that is going to come in handy. I hope you get to feeling better man! Sounds like that workout help sweat it out of you!
 
DIPS? Did somebody say dips? FTW. Add some weight to your belt for an awesome lifting session. Lol!!!
 
turff49 said:
Impressive as always! Congrats on getting the boxing rig built with dip bars, that is going to come in handy. I hope you get to feeling better man! Sounds like that workout help sweat it out of you!
Click to expand...

Thanks Brian.

Once I 'hang my bag' I will take a picture of it. Its pretty nice. Heavy bag, speed bag, another bag that I can set up (but didnt buy yet), then a roman chair, dip station and pull up station (where I will slowly start doing them, never have and can only do 2...pretty sad! lol)

kenpoengineer said:
DIPS? Did somebody say dips? FTW. Add some weight to your belt for an awesome lifting session. Lol!!!
Click to expand...

Well once I can hit 15-20 for 4 sets, then I will add some weight to a belt and try to impersonate Master Kenpo ;)
 
1/4/2015 Back and Hams

Well woke to a slushy mess outside this morning.. snowed all evening, then turned to rain over night .. but threw on my Salamons and headed out for 5km through the park. Slipped once, those shows are great. Pace was slow, but lungs held up and too be honest I think yesterday and todays run have got my lungs clearing out.

Once back hit up Back and Hams. This week (final week) there is no Shoulders and Tri's, but I will talk on my favorite S/T workout from the previous 5 weeks at the end of this one.

Underhand Grip Cable Row
90x8
110x8
120x8
130x8
130x8
drop 110x8
drop 100x8
drop 90x8

One Arm DB Row
65x8
75x8
85x8
85x8
drop 75x8
drop 65x8
drop 55x8

Barbell Rows
130x12
140x12
150x12
150x12

- 30 seconds rest on these (instead of 40)
- temp made these very heavy, very fast

Wide Grip Pulldowns ss Narrow Grip Palms Facing PUlldowns
180x10 / 180x8
190x10 / 190x8
200x10 / 200x8
200x10 / 200x8
200x10 / 200x6
200x10 / 200x7
200x10 / 200x5


Lying Leg Curls (3 variations but I can really only do one, so merged everything...the length of this one was traumatic lol)
90x8
90x8
100x8
100x8
110x8
110x8
115x8
115x8
120x8
120x8
drop 105x8
drop 95x8
drop 85x8
drop 75x8
drop 65x8
drop 55x8
drop 50x8
drop 45x8
drop 40x8

...hobbled out of the garage.
 
Sounds like it was a little colder up there. It was in the 40's here last night. 50's this am. High winds blowing the nice weather out though.
 
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