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Wasme's recomp journey....

Dude, your workout yesterday and mine today were SO similar, exercises, weights, all of it.

Aaaaaand I'm really thinking about staying off for this next competition, but if I do go on it would be the following monday and I was also gonna run Tvar and Msten a bit closer to the meet.

Brothas from anotha motha :cheers:
 
love2liftkat said:
I am proud of you!!! This is a HUGE accomplishment! You've earned them- enjoy them!!
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Thanks Kat! :)

Hyde said:
Dude, your workout yesterday and mine today were SO similar, exercises, weights, all of it.

Aaaaaand I'm really thinking about staying off for this next competition, but if I do go on it would be the following monday and I was also gonna run Tvar and Msten a bit closer to the meet.

Brothas from anotha motha :cheers:
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Nice!
I am pretty excited about this upcoming run.. should be effective!
Cheers bro

HokiePride said:
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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Only problem is we'd be pulling plates off your bar all day long..you strong ba$tard! But I agree, would really enjoy training with you as well, in fact most of the guys here would be awesome training partners as they are serious about this stuff!
 
1/10/2015 Back/Shoulders/Triceps

Today is the start of Mi40x - Graduate. Although it won't actually be in full effect for another week or so, as I am starting with the Primer Phase. Today's session was no joke.

Warmup: 5.5km run

- first run in 4-5 days, legs felt great, but my gosh it was cold. Going to have to put on a base layer under my tracks, as my legs were frozen when i got home.


*Primer Phase you are supposed to use a weight that allows you to complete the assigned reps with perfect form. Stopping short of failure.

Superset 1 - no rest between exercises, 3 minutes rest after each superset

Incline Support Row
110x15
120x15
130x15
130x15

Seated Side Laterals
15x20
15x20
15x20
15x20
15x20 - this set was completed after the 4 rounds of supersets

Barbell Curls
70x15
80x15
80x15
80x15

Superset 2 - no rest between exercises, 3 minutes rest after each superset

One Arm DB Row
65x20
65x20
60x20
60x20
60x20 - this set completed after the 4 rounds of supersets

Reverse Cable Crossovers
60x15
70x15
70x15
70x15

Standing Side Laterals
20x12
20x12
20x12
20x12

Preacher Curls
80x12
75x12
70x12
70x12


Superset 3 - no rest between exercises, 3 minutes rest after each superset.

Seated Cable Row (Close grip)
110x15
110x15
120x15
120x15 - this set completed after the 4 rounds of supersets

DB Front Raise
15x15
15x15
15x15

One Arm Cable Curl
30x20
25x18, 2
25x14, 20x6
 
Those are some heavy curls, let alone the way BPak has you doing them. Take some nude pics before you start this cycle so you can make some comparisons for yourself after!
 
Hyde said:
Those are some heavy curls, let alone the way BPak has you doing them. Take some nude pics before you start this cycle so you can make some comparisons for yourself after!
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Plan on doing that tomorrow... and hoping to cut some fat and add some lean mass of course.. should be fun.
 
NUDEZ!!!! I know, for private viewing only...
Damn that was a strong workout! You always bring it that's for sure!!
 
Simon doesn't share his noodz...
 
1//11/2015 Chest / Tri's - Primer Phase

Great workout today. About to reward myself with a veal tbone and a piece of salmon.

Warmup: 6km run ... this one started as a real b*tch. 1/2 km in and my damn ipod died. But wasn't so bad running to the music in my head lol


*Primer Phase you are supposed to use a weight that allows you to complete the assigned reps with perfect form. Stopping short of failure.

Superset 1 - no rest between exercises, 3 minutes rest after each superset

Bench Press
135x12
155x12
185x12
185x12

Machine Fly
90x20
100x20
100x20
90x20

- couldnt keep at 100 just too hard


Superset 2 - no rest between exercises, 3 minutes rest after each superset

Incline DB Press
60x15
65x15
65x15
65x15 - this set completed after the 3 rounds of supersets
60x15 - this set completed after the 3 rounds of supersets

Incine DB Fly
35x15
35x15
30x15

*Separate from above 1 minute rest, 10 seconds for drops

Straight Bar Pushdowns
90x15
110x12
130x10
130x15
drop 110x8
drop 100x8
drop 90x8

Superset 3 - no rest between exercises, 3 minutes rest after each superset

Reverse Grip Pushdowns
70x15
80x15
80x15
80x15

SKullcrushers (incline)
70x20
70x20
70x20
60x20


...chest had a great pump, pecs were very sore. But my tri's were poppin....
 
RegisterJr said:
Simon doesn't share his noodz...
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Only with me! ;)

Awesome workout!...did you sing out loud to the music in your head? I want a pic of the tbone!
 
Nice high rep routine Simon! Your endurance is stellar!
 
love2liftkat said:
Only with me! ;)

Awesome workout!...did you sing out loud to the music in your head? I want a pic of the tbone!
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shhh! ;) lol

You will have to wait for the next one (I bought a few) as that one is long gone! 10oz of veal, 4 oz salmon, rice and salad - was kick ass.

kenpoengineer said:
Nice high rep routine Simon! Your endurance is stellar!
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Thanks Mark! Just trying to stay as young as possible lol

804 said:
Brutal chest day brother! Intense!
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Thanks man.. was a good one indeed.
 
Holy crap! No rest and huge sets. Dude you are strong! That takes conditioning to be able to knock out those super sets with no rest.
 
Nice work Simon. Curious, what do you think of the routine now that you've been into it a little while?
 
turff49 said:
Holy crap! No rest and huge sets. Dude you are strong! That takes conditioning to be able to knock out those super sets with no rest.
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No joke! I'd have passed out half way through.
 
mountainman33 said:
No joke! I'd have passed out half way through.
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I was pretty winded..

RegisterJr said:
Nice work Simon. Curious, what do you think of the routine now that you've been into it a little while?
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Mi40 - I thought was good. Learning and sticking to the tempo is/was hard as most times you end up grabbing too much wait. A 4 count is actually a long time rep after rep. I am not sure that I really gained much from it, but i did enjoy it. Some of the workouts were crazy long - due to almost every movement having drops (NOS).

Reading into Mi40x it seems it is be fined tuned. All body parts are hit twice per week. And there are isometric holds, 1.5 reps, instraset stretching, strip sets (which might be hard for me to do without a weight stack), etc... also there are less NOS exercises so that will make the workouts a bit more efficient. Looking forward to it.

Finding the primer phase itself fun and leaving me pretty sore.

Also going to try to follow Bpak's nutritional plan as close as I can, shed some fat and hopefully add muscle...

turff49 said:
Holy crap! No rest and huge sets. Dude you are strong! That takes conditioning to be able to knock out those super sets with no rest.
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Thanks Brian
 
Legs...and this was brutal... walking hurts... thankfully tomorrow is a rest day!

*Primer Phase you are supposed to use a weight that allows you to complete the assigned reps with perfect form. Stopping short of failure.

Superset 1 - no rest between exercises, 3 minutes rest after each superset

Leg Curls
90x12
90x12
90x12
90x12
90x12

Squat
135x20
155x20
165x20
165x20
165x20

Calf Raises
185x15
205x15
225x15
245x15
265x15


Superset 2 - no rest between exercises, 3 minutes rest after each superset

Leg Curls
90x15
100x15
100x15
100x15

Walking Lunges
15 per side
15 per side
15 per side
15 per side

Leg Extension
90x20
90x20
90x20
90x20


Superset 3 - no rest between exercises, 3 minutes rest after each superset

Calf Raises
255x20
255x20
255x20

SLDL
130x15
140x15
140x15

Leg Press
315x20
335x20
345x20

- this last superset was filled with nausea. Especially on the last set of SLDL... got very light headed.

- Found this workout rather exhausting, took the 3 minute breaks to catch my breathe each time. Was good!
 
Nauseous I'm sure... That's way more intense than GVT, and GVT had me feeling that way.
 
High rep SLDL's and leg press in the same superset.. no wonder you were light headed.. I would have been stretching my time out on the calf raises :headache:
 
Torturous workout is what I'd call it. I think Simon is into that whole pain game. He says he workouts in the garage but I bet he has a dungeon! Just a brutal workout...
 
YOU are one crazy, Finaflex FREAK! That is all. SMHS
 
turff49 said:
Torturous workout is what I'd call it. I think Simon is into that whole pain game. He says he workouts in the garage but I bet he has a dungeon! Just a brutal workout...
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Has he told you about his nipple clamps he wears while working out?
 
RegisterJr said:
Nauseous I'm sure... That's way more intense than GVT, and GVT had me feeling that way.
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I am wiped today.. thankfully a rest day. Was no running today either, legs just didnt want to cooperate

804 said:
High rep SLDL's and leg press in the same superset.. no wonder you were light headed.. I would have been stretching my time out on the calf raises :headache:
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that one was pretty crazy, and as the closer...

turff49 said:
Torturous workout is what I'd call it. I think Simon is into that whole pain game. He says he workouts in the garage but I bet he has a dungeon! Just a brutal workout...
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lol..well the garage has been cold like a dungeon for a few weeks now.

kenpoengineer said:
YOU are one crazy, Finaflex FREAK! That is all. SMHS
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Thanks Mark!

mountainman33 said:
Has he told you about his nipple clamps he wears while working out?
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....good replacement for a dips belt to hang the weight?

RegisterJr said:
And braided whips...
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:spankme:
 
1/13/2015 REST

As mentioned above. Today is a total rest day. Tomorrow back to Day 4 (then 5,6) of the Primer, Phase 1 should kick off Monday...
 
Rest up buddy.
 
Nudez, noodz, noods, we want Nudes! We want Nudez!!
 
1/14/2015 Back, Shoulders, Biceps (Primer Phase)

PC problems last night, so could not post updates. Might be rebuilding my machine over the next couple of evenings...but will just get my updates in here at work, and track other logs or use my Ipad.. which I hate for this stuff.

Last nights session was both mentally and physically gruelling. I am not sure if it was that, or more trying to push myself beyond just going through the motions...

*Primer Phase you are supposed to use a weight that allows you to complete the assigned reps with perfect form. Stopping short of failure.

Superset 1 - no rest between exercises, 3 minutes rest after each superset

Bent Over Row (overheand grip)
110x15
130x15
140x15
150x15

Seated Side Laterals
15x20
15x20
15x20
15x20

DB Curls
25x20
25x20
25x20
25x20


Superset 2 - no rest between exercises, 3 minutes rest after each superset

Wide Grip Pulldown
180x15
180x15
190x15
190x15

Smith Shoulder Press
115x15
115x15
125x15
125x15

Preacher Curls
80x10
80x10
80x10
80x10


Superset 3 - no rest between exercises, 3 minutes rest after each superset

One Arm DB Row
60x20
60x20
60x20

Bent Over Rear Lateral Raise
25x12
25x12
25x12

Two Arm Cable Curls
70x15
70x15
60x15


Superset 4 - no rest between exercises, 3 minutes rest after each superset

Underhand Cable Row
110x15
110x15
100x15

DB Front Raise
15x15
15x15
15x15

1 Arm Preachers
25x12
20x12
20x12


..done!
 
1/15/2015 Chest and Tri's

- Another cold one this morning at -16C (3F).. but got 5.5km in.

After work this evening, Chest and Tri's...
 
Nice work. What was the purpose of elevating heels?
 
How long are these workouts taking you now? Goes on forever!!
 
Geez, those workouts read on forever! Always bringing it Simon. I'm beginning to think you are a computer program....no pics and insane workouts lol!
 
turff49 said:
Geez, those workouts read on forever! Always bringing it Simon. I'm beginning to think you are a computer program....no pics and insane workouts lol!
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So that's what it is...explains everything! Who really runs in the snow anyways?! Lol ;)
 
LOL
 
wasme said:
1/15/2015 Chest and Tri's - Another cold one this morning at -16C (3F).. but got 5.5km in. After work this evening, Chest and Tri's...
Click to expand...

DUDE IT HIT 20 TODAY!!!! I could actually take my gloves off to deliver the mail lmao. Definitely chilly morning though.
 
It was so warm I had the window open some today at lunchtime. Think it might have been high 30s, but it was so sunny and no wind. Wouldn't have believed it if I hadn't felt it. And it's supposed to be 52 and sunny saturday!!!! It was 10 this time last week.
 
turff49 said:
Geez, those workouts read on forever! Always bringing it Simon. I'm beginning to think you are a computer program....no pics and insane workouts lol!
Click to expand...

LOL.. got me.. dammit

On a serious note, I will be glad when tonights Leg workout is done. These six primer workouts have been exhausting.

love2liftkat said:
So that's what it is...explains everything! Who really runs in the snow anyways?! Lol ;)
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:11: too funny Kat

superbeast668 said:
DUDE IT HIT 20 TODAY!!!! I could actually take my gloves off to deliver the mail lmao. Definitely chilly morning though.
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Went out this morning thinking it was nice.. got running and the wind was simply brutal

Hyde said:
It was so warm I had the window open some today at lunchtime. Think it might have been high 30s, but it was so sunny and no wind. Wouldn't have believed it if I hadn't felt it. And it's supposed to be 52 and sunny saturday!!!! It was 10 this time last week.
Click to expand...

Supposed to be 2C here tomorrow... break out the shorts!
 
1/15/2015 Chest and Tris (yesterday)

*Primer Phase you are supposed to use a weight that allows you to complete the assigned reps with perfect form. Stopping short of failure.

Superset 1 - no rest between exercises, 3 minutes rest after each superset

Incline Bench
135x12
155x12
165x12
165x12

Machine Pec Fly
90x15
90x15
90x15
90x15

Bench Dips
20
20
18
14


Superset 2 - no rest between exercises, 3 minutes rest after each superset

DB Fly
35x15
35x15
35x15
35x15


Hammer DB Bench Press
60x10
60x10
60x10
60x10

Reverse Grip Tricep Pushdown
70x15
80x15
80x15
80x15


Superset 3 - no rest between exercises, 3 minutes rest after each superset

Close Grip Bench
135x20
135x18
125x20

Pushdowns
100x12
100x12
100x12

Overhead Rope Extensions
90x15
90x15
80x15
 
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