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Wasme's recomp journey....

If you can't do as many BW pullups as you need and don't have access to an assisted machine (obviously) just hang a band and stand in it. As you get stronger keep switching to a weaker band til you're raw-dogging it. Once you get past your intended rep range with BW (never a reason to do over 12, if you ask me) start pinching a weight plate or db or use a hanging belt ideally.
 
superbeast668 said:
sounds about the same for here
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hopefully we dont get much... dont feel like shoveling at 630 before work.

Hyde said:
If you can't do as many BW pullups as you need and don't have access to an assisted machine (obviously) just hang a band and stand in it. As you get stronger keep switching to a weaker band til you're raw-dogging it. Once you get past your intended rep range with BW (never a reason to do over 12, if you ask me) start pinching a weight plate or db or use a hanging belt ideally.
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Thanks Hyde. That is a great idea re: band. I can definitely rig something up for that!
 
You see it a ton with women getting into pullups, or bigger guys who can check their ego at the door instead of just forever stapling their butt to the lat pulldown. Pulldowns are legit, but my experience has been the best way to increase my pullup strength is by doing pullups, not pulldowns. I use pulldowns more as a finisher if I've already done a heavier movement like rows or chins, or if I don't have the energy/drive to work hard that day but am trying not to neglect my back entirely.
 
Hyde said:
You see it a ton with women getting into pullups, or bigger guys who can check their ego at the door instead of just forever stapling their butt to the lat pulldown. Pulldowns are legit, but my experience has been the best way to increase my pullup strength is by doing pullups, not pulldowns. I use pulldowns more as a finisher if I've already done a heavier movement like rows or chins, or if I don't have the energy/drive to work hard that day but am trying not to neglect my back entirely.
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I have no problems checking my ego (after all I'm in my garage)... just never thought of using bands as assistance. I am sitting at 225 at the moment, and thus the power is not there to pull that dead weight... but in time it shall be ... thanks again.
 
Nice find.
 
wasme said:
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.
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Nice work brother, did you do the barbell rows underhand or overhand?
 
1/5/2015 Quads and Calves

Quick update before the World Jr's Gold game starts (Canada vs Russia)... should be a good one.

No run today...slacker I know...

Squats
BARx15
135x8
185x8
185x8
195x8
195x8

- 195 was very tough with the 4010 tempo, but got through it with a pause on the last set

Hack Squat
135x8
185x8
225x8
225x8
235x8
drop 185x8
drop 160x8
drop 135x8

Walking Lunge
30 paces
30 paces - 1 set of chains
30 paces - 2 sets of chains
30 paces - 2 sets of chains

- gruelling

Leg Press ss Leg Extensions
315x8 / 105x8
405x8 / 105x8
405x8 / 105x8
405x8 / 105x8


Standing Calves
185x8
185x8
225x8
225x8
245x8
265x8
285x8
305x8
305x8
305x8
305x8
305x8
drop 275x8
drop 245x8
drop 215x8
drop 185x8
drop 165x8
drop 145x8


- Tough walk out of the garage tonight!
 
Those calves grew up while you were working them. They are officially cows now! Not sure how you knocked all those out...
 
Couldn't get out of the igloo for a run?! Lol. Calves HAVE to be sore this morning! Nice job Simon!!
 
turff49 said:
Those calves grew up while you were working them. They are officially cows now! Not sure how you knocked all those out...
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lol... gotta like that one

804 said:
Nice work brother!
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Thanks bro

mountainman33 said:
That's an insane amount of calf work. And those leg press/leg extension super sets look rough. Nice work W.
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The leg press/extension is one of my fav supersets.. I have to keep the extensions light though due to my knees. Actually, the Bpak 4010 tempo is great for the lighter load.

RegisterJr said:
Brutal squats man.
.
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Thanks Thomas

804 said:
I think its safe to assume you will struggle walking today
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Getting out of bed this morning was a tad rough.
 
kenpoengineer said:
Couldn't get out of the igloo for a run?! Lol. Calves HAVE to be sore this morning! Nice job Simon!!
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Truth be known, my calves are sore as hell today, worse than my quads.

...the shift I am on at work (7am start) means a 5am run with my commute etc. And with nighttime temps of -15 to -20 all week, might not be any outdoor runs.. Might try and get one in after work today. Thanks Mark.
 
That just looked brutal!! Squats at that tempo would just be torture!!! Lol
 
Yikes! Too cold for me...!
 
1/7/2014 Chest and Biceps

- yesterday was a rest day, quads and calves were sore as hell. Calves are good today, but my quads are horribly sore lol.

- no run... was in the -20's this morning, ya f**k that :nono2:

Had a great session though, chest and bi's are pumped to the max. This is the last official workout of Mi40, but I am going to add in Shoulders and Triceps tomorrow, before moving on to Mi40x (starting with the primer phase).

Incline DB Press
55x8
65x8
75x8
75x8
75x8
drop 60x8
drop 50x8
drop 40x8

Incline DB Fly
45x8
45x8
45x8
45x8
drop 35x8
drop 25x8
drop 20x8

Barbell Bench Press
155x15
175x15
185x15
185x15

- tempo was just killer on this... last set paused at 9 and 13 to get all reps in.

Cable Crossover - focus on max stretch
50x20
60x20
60x20
60x20


Barbell Curls
65x8
85x8
85x8
95x8
95x8
drop 80x8
drop 70x8
drop 60x8

Cable Curls
60x8
70x8
80x8
80x8
drop 70x8
drop 60x8
drop 50x8

Seated DB Curl
30x20
25x20
25x20
25x20

- 30 proved to be too heavy out of the gate, by the last set 25 felt like 40's...
 
And what he doesn't mention is how friggin' cold it is in his garage while he's trying to workout. Truly insane. I like my body warm when I workout!
Killer session Simon! Brutal curls, bet those cramps pop up when you take a shower and all that blood rushes back into those musckles lol!
 
Hyde said:
You might have skipped the run, but you're killing it in here
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Thanks Hyde!

turff49 said:
And what he doesn't mention is how friggin' cold it is in his garage while he's trying to workout. Truly insane. I like my body warm when I workout!
Killer session Simon! Brutal curls, bet those cramps pop up when you take a shower and all that blood rushes back into those musckles lol!
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It was bloody cold in there for sure. My intra was slushin' up by the last few sips.. Had winter gloves on. I have a little space heater in there, but unless you are standing dead in front of it, it doesnt do much. SO I just add a fleece hoody and get it. :)
 
Do your nuts ever stick to the bench?








Just wondering :hammer:
 
You can get a hearing attachment for a full-size propane tank that puts off quite a bit of heat. I'm ok with it being chilly when I WO, but F that.
 
RegisterJr said:
You can get a hearing attachment for a full-size propane tank that puts off quite a bit of heat. I'm ok with it being chilly when I WO, but F that.
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Yeah, the only reason I don't miss my home gym above the garage. -15 degrees with a wind chill of -35. No working out in that shyt.
 
wasme said:
1/7/2014 Chest and Biceps - yesterday was a rest day, quads and calves were sore as hell. Calves are good today, but my quads are horribly sore lol. - no run... was in the -20's this morning, ya f**k that :nono2: Had a great session though, chest and bi's are pumped to the max. This is the last official workout of Mi40, but I am going to add in Shoulders and Triceps tomorrow, before moving on to Mi40x (starting with the primer phase). Incline DB Press 55x8 65x8 75x8 75x8 75x8 drop 60x8 drop 50x8 drop 40x8 Incline DB Fly 45x8 45x8 45x8 45x8 drop 35x8 drop 25x8 drop 20x8 Barbell Bench Press 155x15 175x15 185x15 185x15 - tempo was just killer on this... last set paused at 9 and 13 to get all reps in. Cable Crossover - focus on max stretch 50x20 60x20 60x20 60x20 Barbell Curls 65x8 85x8 85x8 in the 95x8 95x8 drop 80x8 drop 70x8 drop 60x8 Cable Curls 60x8 70x8 80x8 80x8 drop 70x8 drop 60x8 drop 50x8 Seated DB Curl 30x20 25x20 25x20 25x20 - 30 proved to be too heavy out of the gate, by the last set 25 felt like 40's...
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I love working the CHEST! Nice variation and volume!
 
Montego1 said:
Do your nuts ever stick to the bench?
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LMAO... errr...

RegisterJr said:
You can get a hearing attachment for a full-size propane tank that puts off quite a bit of heat. I'm ok with it being chilly when I WO, but F that.
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Thankfully weeks like this one, dont happen all the time.

mountainman33 said:
Yeah, the only reason I don't miss my home gym above the garage. -15 degrees with a wind chill of -35. No working out in that shyt.
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Word...

Hyde said:
Gotta be off cycle for em to get down to the bench, homeslice!
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LMAO.. I am looking at Monday as that starting point ;) (put it off due to sickness)

HokiePride said:
I love working the CHEST! Nice variation and volume!
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Thanks man, means a lot coming from a heavy hitter like you!
 
1/8/2014 (Yesterday) Shoulders and Triceps

No time yesterday to update... was a great workout and my last of Mi40. Solid run and I really looking forward to starting Mi40x. Going to go with the 'Graduate' workout (beginner, graduate, pro are the levels). Will start with the primer phase and am really going to try to stick to the macro plan set out for each phase. Will start the primer phase on Saturday.

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


Bent Over Laterals
25x15
25x15
25x15
25x15

Front Raises
20x15
20x15
20x15
20x15

Barbell Shoulder Press
115x8
125x8
135x8
135x8
drop 115x8
drop 105x8
drop 95x8


Vbar Pushdowns
90x15
100x15
110x15
110x15
110x15
110x15

Skullcrusher
90x10
90x10
90x10
90x8 - came up short

DB Kickbacks
20x15
20x15
15x15
15x15

Overhead Extensions
100x12
110x12
110x12
120x12
 
1/9/2015 Rest Day

Today will be a rest day. Tomorrow, run and day one of primer phase.

Going to be starting Tren (oral) Monday.. and 2 weeks post adding in Msten.
 
Nice work man. Those are strong azz OHP's. Esecially after the pump work.
 
Wish I could train with you! I need someone dedicated and committed like yourself to be a fixture! I only get better when I train with a person like yourself. Tired of losing training buddies and going it alone!
 
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