Guest viewing limit reached
  • You have reached the maximum number of guest views allowed
  • Please register below to remove this limitation

Wasme's recomp journey....

I like the "triplesets" I used to do them at my gym but too many times people would take one or even two of the pieces of equipment I was using... Must be nice to own everything and have a garage at your personal convenience. Nice work bro!
 
804 said:
I like the "triplesets" I used to do them at my gym but too many times people would take one or even two of the pieces of equipment I was using... Must be nice to own everything and have a garage at your personal convenience. Nice work bro!
Click to expand...

Thanks man. I was talking to my daughter about that. As she was going to try this workout but with less reps. That was the first thing she said (about never being able to do rotate between things without pi$$ing people off). It is nice, but at the same time, I do have to improvise a fair bit as there is so much I do not have access too. But I do like that it is 'all mine'.
 
Those triple SS would have me gasping for O2. Looks like you've taken a liking to your new dip station, way to knock those babies out!!
 
This routine resonates really well with me. These are all 3010 tempo?
 
turff49 said:
Those triple SS would have me gasping for O2. Looks like you've taken a liking to your new dip station, way to knock those babies out!!
Click to expand...

You got that right. These workouts are exhausting but fun. I still haven't had chance to hang my heavy bag, but plan to do that on Saturday or Sunday if time permits. (Wife and I are going away for the evening/night tomorrow. Dinner, a hotel down town and a comedy club. Need a night away from the kids... us time.)
 
I actually need to also hang a 4x6 ft pane of mirror on the garage wall. Walls are all drywalled, but not sure the best way to go about putting it up, as it is pretty heavy. Any ideas, tips are appreciated.
 
wasme said:
I actually need to also hang a 4x6 ft pane of mirror on the garage wall. Walls are all drywalled, but not sure the best way to go about putting it up, as it is pretty heavy. Any ideas, tips are appreciated.
Click to expand...
You can get the mirror hangers from a hardware store. Locate the 3 2x4's using a stud finder. Studs will be or should be on 16" centers. Drywall is probably 5/8ths so get 1.25-1.5" length screws and fasten them at the bottom and at the top. Should be all you need. And those mirror hangers come in different sizes based on weight of the mirror.
 
I missed the mirror post. I agree with Turff about the hangers. They're cheap. If you know it's permanent you can also use construction adhesive on the back.
 
That wind SUCKED. I can't believe I actually saw people jogging while I was walking my route. I can't believe you ran today in it lol. I saw 20 on my thermometer and I was like oh hell yeah. Btw the wind was blowing south across the lake so we got like 6 more inches of snow
 
turff49 said:
You can get the mirror hangers from a hardware store. Locate the 3 2x4's using a stud finder. Studs will be or should be on 16" centers. Drywall is probably 5/8ths so get 1.25-1.5" length screws and fasten them at the bottom and at the top. Should be all you need. And those mirror hangers come in different sizes based on weight of the mirror.
Click to expand...

Thanks Brian.. will get what i need this weekend!

RegisterJr said:
I missed the mirror post. I agree with Turff about the hangers. They're cheap. If you know it's permanent you can also use construction adhesive on the back.
Click to expand...

Might do that too..

superbeast668 said:
That wind SUCKED. I can't believe I actually saw people jogging while I was walking my route. I can't believe you ran today in it lol. I saw 20 on my thermometer and I was like oh hell yeah. Btw the wind was blowing south across the lake so we got like 6 more inches of snow
Click to expand...

Ya the wind was a b(tch this morning for sure.. :)
 
1/16/2015 LEGS

Kicked off the morning with a windy (which made it fn cold) 5.5km run.


After work, hit up Legs.. good session but tiring as hell. I am officially exhausted and looking forward to 2 days off. Bpak recommends 3 before the start of Week 1 of Mi40x. Will be doing the graduate program (mid level). Even though the primer phase was not supposed to leave me sore. I did have some pretty good doms after all my sessions.


*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 Extension
90x12
90x12
90x12
90x12

Leg Press
315x20
315x20
315x20
315x20

Calve Raise
225x20
255x20
255x20
255x20


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

Squat
155x12
165x12
175x12
175x12

Calve Raise
255x15
265x15
275x15
285x15

Leg Curl
90x12
90x12
90x12
90x12


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

Lying Leg Curl
90x10
90x10
80x10
80x10


Hack Squat - Modified in Smith
185x10
185x10
185x10
185x10

Walking Lunge
15/Side
15/Side
15/Side
15/Side


Will be away most of the day and night tomorrow... have a good weekend all!
 
Not supposed to leave you sore?! Really? That's crazy! It looks pretty dang painful to me!!
 
love2liftkat said:
Not supposed to leave you sore?! Really? That's crazy! It looks pretty dang painful to me!!
Click to expand...

This was exactly what I was going to say. Those routines were brutal.

For the first time in a long time I think I may take three days.
 
Nice leg work: volume on volume.. I've got a leg blowout today as well. Enjoy your night out tonight with no kids
 
I have legs today. I will in no way do anything as insane as that workout!!
 
love2liftkat said:
Not supposed to leave you sore?! Really? That's crazy! It looks pretty dang painful to me!!
Click to expand...

That is what Bpak says... I have been sore every day lol. Legs are useless this morning.. was hoping to get a run in today but not so sure that is going to be happening.. Stepson has hockey at noon then we are off for the rest of the day and night... (should be awesome). So I have about 2 hours to get this run in.. it is cold out and fresh snow - perfect to run in (really) lol

RegisterJr said:
This was exactly what I was going to say. Those routines were brutal.

For the first time in a long time I think I may take three days.
Click to expand...

Day 1 of Phase One (Monday) looks tough.. should be good.

804 said:
Nice leg work: volume on volume.. I've got a leg blowout today as well. Enjoy your night out tonight with no kids
Click to expand...

Thanks brother.

turff49 said:
I have legs today. I will in no way do anything as insane as that workout!!
Click to expand...

...but the weight you will use would crush me.
 
1/19/2015 Phase 1 - Chest / Front Delts / Biceps

No run this morning. Woke up to a nose bleed, took about 20 minutes to get it to stop which pushed me past the opportunity to go for a morning run. No biggie, will go tomorrow. Might have been a blessing though, as it was very icy out this morning.

Tempo on everything unless specified is 4010, 40 sec rest, 10 sec rest for NOS

Incline BB Bench - shoulder width grip
135x10
155x10
165x10
175x10
185x10

Incline BB Bench - 4 inch wider than shoulder grip
185x10
185x10
185x10
185x10
NOS 165x8
NOS 145x8
NOS 125x8

Flat DB Flys
30x15
30x15
30x15
30x15
NOS 25x8
NOS 20x8
NOS 15x8

Cable Crossovers / Pushups / Plate Front Raise
50x15 / 15 / 35x12
50x15 / 16 / 35x12
50x15 / 13 / 35x12


1-arm Standing DB Curl / Spider Curls
30x12 / 70x8
30x12 / 70x8
25x12 / 70x8
25x12 / 70x8, NOS 60x8, NOS 50x8, NOS 40x8

- 1arm curls done all one side, then all other side


Abs - Crunches and Roman Chair


GOod workout here, chest is sore and biceps feels swollen. Time for this workout was 71 minutes.
 
Yeah, that looks like cramp/spasm city workout there! Love the volume and weight. The different grip width is a nice touch too!
 
Saturday night the wife and I had a great time. Out for dinner, comedy club, and stayed in a hotel downtown. Went to Yuk Yuk's (which is a stand up comedy place downtown) - headliner was a guy named Colin Kane (he is in the new Kevin Hart movie wedding ringers). The show was deemed XXX rated, due to the graphic content. Well let me tell you, I have never seen a comic so vulgar. He was excellent, I roared!!! Was a nice break from everyday life.
 
turff49 said:
Yeah, that looks like cramp/spasm city workout there! Love the volume and weight. The different grip width is a nice touch too!
Click to expand...

It was a good one Brian. And ya I liked the different width on those incline too. As I was wearing out on the first 4 sets, pushing my hands out a little got the strength back to push forward.
 
Strong inclines Simon. You should take a go at 531...

That sounds like a great time. We need to hit up the comedy club soon.
 
Nice work with the presses- that volume is killer. Glad you and the wife had a good evening out, it's always good to jump out of reality for a breather
 
wasme said:
Thanks Thomas... I plan on it. I really like how yours is set up. Will be hitting you up for more info after mi40x
Click to expand...

Especially after you get used to this breakneck pace and volume, your strength will really spike once you started trading in all the volume & endurance for power. If you can just rep 185 on the incline over and over now, it's gonna be 225 for sets of 5 at least on 5/3/1 type strength training.
 
804 said:
Nice work with the presses- that volume is killer. Glad you and the wife had a good evening out, it's always good to jump out of reality for a breather
Click to expand...

Thanks man. And you are so right on that one!

Hyde said:
Especially after you get used to this breakneck pace and volume, your strength will really spike once you started trading in all the volume & endurance for power. If you can just rep 185 on the incline over and over now, it's gonna be 225 for sets of 5 at least on 5/3/1 type strength training.
Click to expand...

5/3/1 sounds really appealing. Thanks Hyde.. encouraging.
 
Strong pressing Simon! So glad you didn't run in the ice!! That just seems quite dangerous! ...btw- I'm not talking to you anymore until you post nudes!!
 
love2liftkat said:
Strong pressing Simon! So glad you didn't run in the ice!! That just seems quite dangerous! ...btw- I'm not talking to you anymore until you post nudes!!
Click to expand...

Thanks Kat. I am glad I didnt either.. rained most of the evening yesterday - then froze over night.. back in subzero digits here though so good for tomorrow... and ok.
 
Hyde said:
Especially after you get used to this breakneck pace and volume, your strength will really spike once you started trading in all the volume & endurance for power. If you can just rep 185 on the incline over and over now, it's gonna be 225 for sets of 5 at least on 5/3/1 type strength training.
Click to expand...

Simon prob has 250x5...

love2liftkat said:
ice!!

nudes!!
Click to expand...

wasme said:
ok.
Click to expand...
Lol. That doesn't sound convincing.

Also, shrinkage, Sasquatch. :D
 
Dang it! Wish I'd seen that at around 9am this morning...
 
1/20/2015 Back / Rear Delts / Triceps

Morning started with a 5km run.. was good to get back out there after no runs for 3 days... (felt longer).

After work was day 2, went really well.

Tempo on everything unless specified is 4010, 40 sec rest, 10 sec rest for NOS

Seated Cable Row
90x10
110x10
120x10
120x10
120x10

- 2 second isometric hold each rep + 5 partials out of stretched position on all sets

Bent Barbell Row
110x14
130x10
150x7
160x7
150x10
140x12

- heels elevated, thanks to breezy11

Reverse Grip Assistance Pullups
10
10
10
10

- on advice from Hyde went with bands for assistance (2xorange) worked like a charm


Pulldowns - lean back at 60 degree angle
180x10
190x10
200x10
200x10
NOS 180x8
NOS 160x8
NOS 140x8

Bent Over DB Lateral Raises / Reverse Flies
25x10 / 70x10
25x10 / 70x10
25x10 / 70x10
25x10 / 70x10
NOS 20x8 / 60x8
NOS 15x8 / 50x8
NOS 10x8 / 40x8

Double Rope Pushdowns / Decline Skullcrushers
70x15 / 70x10
80x15 / 70x10
80x15 / 70x10
70x15 / 70x10

- 2 second isometric hold on pushdowns


Calves
185x20
185x20
205x20
225x20
245x20
255x20
265x20
275x20
275x20
275x20

- last 3 sets had 4-6 partials per set.

...Back felt totally lit up tonight.. and upper arms were stiff as heck... great session.

Legs tomorrow.
 
Hey man cut the calve training out dangit lol I need at least one darn body part to beat you in. Lol good training my friend! How's the family!
 
packers6211 said:
Hey man cut the calve training out dangit lol I need at least one darn body part to beat you in. Lol good training my friend! How's the family!
Click to expand...

Brother, I could do 100 sets of calves a day, and they will never grow to be the boulders attached to the back of your legs.

Family is good, thanks for asking - yours?
 
Did you notice anything diff with your back on the rows? I raised my heels on rear delt raises, and I'm not certain if it was more comfortable but I definitely felt stable.
 
Good god man, that's an insane workout. High weight, high volume, and huge amount of fortitude to push through. I really don't know how you do it...
 
RegisterJr said:
Did you notice anything diff with your back on the rows? I raised my heels on rear delt raises, and I'm not certain if it was more comfortable but I definitely felt stable.
Click to expand...

Definitely. I didn't feel the same pull on my lower back. I didn't try them on rear delt raises...should have.

turff49 said:
Good god man, that's an insane workout. High weight, high volume, and huge amount of fortitude to push through. I really don't know how you do it...
Click to expand...

It was good.. todays leg workout looks like a fun one too. Just push through and get it done. Thanks Brian.
 
Wtf is a NOS set......you huffing nitrous before the set for a nice head rush or what? :P
 
Montego1 said:
Wtf is a NOS set......you huffing nitrous before the set for a nice head rush or what? :P
Click to expand...

LOL... Basically they are drop sets.

"NOS stands for Neurological Overload Set. The set that overloads the body and creates the optimal hormonal environment for growth inside the muscle!"

Full article: Invalid Link Removed

Hyde said:
Force induce the gainzzzz, bro!
Click to expand...

Boom!

804 said:
View attachment 113243
Click to expand...

That canister would work as well... ;)
 
1/21/2015 LEGS

This was a tough one. Walking out of the garage and into the house was a task in itself. Good stuff!

Morning started with a 5km run through the park. Was cold but dry so was a good day for a run.

After work..was legs. Tempo on everything unless specified is 4010, 40 sec rest, 10 sec rest for NOS

Leg Extension - 7 second isometric hold at the top on each rep
80x10
90x10
100x10
100x10

Leg Press (From Floor in Smith) - Feet high
225x21
245x21
265x21

- not a heavy weight, but the tempo just killed

Barbell Squats
135x21
165x14
185x10
155x21

- tempo here was anywhere from 2 - 4 seconds

Leg Press (From Floor in Smith) - Feet Low
315x10
365x10
385x10
385x10
NOS 325x8
NOS 265x8
NOS 205x8

Leg Curls
80x21
90x21
90x21

Leg Curls - 2 second pause midway on the way up on each rep
90x7
100x7
100x7
100x7

8 sets of crunches
4 sets of roman chairs
 
7 second holds, yikes! Good workout though!
 
Screw that squat tempo...lol
 
7 secs = 7 mins! Ooouuuccchhh! Crazy Finaflex Freak!
 
You must log in or register to reply here.
Back
Top