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Wasme's recomp journey....

804 said:
Nice work - smith leg presses ftw!
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I have been surprised how effective they have been since starting them... thanks man.

turff49 said:
7 second holds, yikes! Good workout though!
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They were tough.. thanks.


RegisterJr said:
Screw that squat tempo...lol
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Hence the 2-4 second tempo.. I couldn't keep it that slow. Actually found there was more pressure on the knee going really slow.

kenpoengineer said:
7 secs = 7 mins! Ooouuuccchhh! Crazy Finaflex Freak!
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That is exactly what it felt like! lol
 
1/22/2015 Biceps , Chest , Side/Rear Delts

No run this morning, as my legs were just too sore from yesterday's onslaught!

Tempo on everything unless specified is 4010, 40 sec rest, 10 sec rest for NOS. Some of the tempo changes were the key to this workout...intense to say the least. My biceps were pumped to the max, and chest took a beating with low weight...


Super Set 1 (A1,A2)

A1 Preacher Curls: Tempo 4-0-1-5
70x7
70x7
70x7
70x7

- 5 second isometric hold at the top, followed by 4 second decent (killer)

A2 Incline DB Curls
25x7
25x7
20x7
20x7
NOS 15x8
NOS 10x8
NOS 10x8



High Cable Curls
50x15
60x15
60x15
60x15

- Biceps were saturated with blood, pump actually made these tough to perform


Incline DB Press
55x12
65x12
65x12
65x12


Smith Bench Press - Tempo 7-1-1-1
135x12
145x12
145x12
135x12

- The 7 second decent was extremely tough even at 135lbs.



Super set 2 (B1, B2, B3)

B1 70 degree Incline Lateral Raises
30x12
30x12
30x12

B2 Bent Over Lateral Raises - Tempo 2-1-1-1
25x12
25x12
25x12

- elbows locked

B3 Standing Lateral Raise
15x12
15x12
15x12

- strict, straigh-arms, above ear


Standing Calve Raises (in Smith)
185x20
185x20
205x20
205x20
225x20
245x20
255x20
255x20
 
Get outta town man.. That volume makes me wanna cry. Nice sesh! How long did that workout last?
 
Those tempo changes would just be brutal for me I think. That's one area I've not played with too much. I know 7 seconds is an extremely long time when doing any holds. Can't imagine 7 seconds on benching... Had to be ecru roaring toward the latter reps.
 
7 second descent... That's all I've got. wow
 
Painful but killer workout!
 
Sorry! I can't not talk to you anymore-despite the lack of nudes! You're just killing these workouts!!! Awesome sauce!!! Now can you please post some pics? Pretty pretty please?
 
Simon sent his pic over to me to post for him:

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superbeast668 said:
Is that metric or standard? Idk how long metric 75 minutes is...
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:slap:

turff49 said:
Those tempo changes would just be brutal for me I think. That's one area I've not played with too much. I know 7 seconds is an extremely long time when doing any holds. Can't imagine 7 seconds on benching... Had to be ecru roaring toward the latter reps.
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RegisterJr said:
7 second descent... That's all I've got. wow
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Was difficult. Today's back session did cable rows with a 10-3-10-1 tempo...BRUTAL

puccah8808 said:
Painful but killer workout!
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Thanks Puccah!

love2liftkat said:
Sorry! I can't not talk to you anymore-despite the lack of nudes! You're just killing these workouts!!! Awesome sauce!!! Now can you please post some pics? Pretty pretty please?
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Ugh.. I know sorry. I'll get to them..

kenpoengineer said:
Simon sent his pic over to me to post for him:

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My baby picture? lol
 
1/23/2015 Tri's / Back

Day off work today, was nice to hit the weights in the morning..always feel less rushed and more on point (rested I suppose).

Morning started with a 5.5km run... nice temp outside hoovering around -2c ...and not too windy.

Tempo on everything unless specified is 4010, 40 sec rest, 10 sec rest for NOS. Again there were some changes in tempo that just made things crazy difficult.

Incline Skullcrusher
70x7
80x7
90x7
90x7
90x7
90x7
90x7

Overhead Cable Extensions
100x8
110x8
120x8
NOS 110x8
NOS 100x8
NOS 90x8

Bench Dips
8
8
8
NOS 8
NOS 6
NOS 5

- no rest between sets here just took it out of me


Deadlifts
205x6
205x8
205x12
235x6
235x8
235x12

- tried to stick as close to the tempo as possible, but became impossible in the last set


Superset (A1, A2)

A1 - Wide Grip Pull Ups (assited with band)
10
10
10
10

- 2 second pause on stretch (4-2-1-0)

A2 - Reverse Grip Pulldowns
170x14
170x14
160x14
150x14

- first two sets vertical, last two sets leaning back


Seated Cable Rows - Tempo 10-3-10-1
90x5
90x5
90x5

- this was straight out brutal. It was actually extremely hard to make the ROM last 10 seconds...


Abs
8x25 crunches
4x10 roman chairs
 
Haha, I'm glad I do my own workout! The tempo on the skull crushers I'd be ok with. The rest? I'll stick to my game plan....lol!
Enjoy dinner tonight as you earned every bit of it!!
 
turff49 said:
Haha, I'm glad I do my own workout! The tempo on the skull crushers I'd be ok with. The rest? I'll stick to my game plan....lol! Enjoy dinner tonight as you earned every bit of it!!
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Anything >5 reps on DLs is intense cardio. Doubling that and adding tempo is INSANE.
 
Insanely awesome work especially with that tempo! No wonder you're sore!!
 
wasme said:
I was sore as hell this morning... Ya, was huffing and puffing pretty good. You'd think with all the running I do, I'd be good to go... nope!
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I remember when I did my first dead lifts I had been doing p90x 2-a-days, and they winded me and made me feel nauseous. That full body cardio had no comparison.
 
1/24/2015 LEGS

6km fasted (Ignite2/BCAA SAA of course) run this morning. Went well.. temps the last few days have been great for running.

Different workout for sure, really enjoyed it though.



Lying Leg Curls
90x7
90x7
100x7
110x7
110x7
110x7
110x7

- Hams were lit up pretty good right out of the gate


Superset 1 (A1, A2)

A1 DB Squats - DB in front of knees
45x7
45x14
45x7
40x14

A2 DB Squats - DB at sides
65x7
65x14
65x7
55x14

- Heels were elevated on both, and actually helped me to get a little deeper
- Tempo got too much at the end, and I had to drop the weight



Glute Bridges
35x7
35x14
45x7
45x14

- 3 second hold at the top
- plate across hips


Superset 2 (B1, B2)

B1 - SLDL
110x21
120x21
130x21
130x21

B2 - Step-Ups (bodyweight)
21 per leg
21 per leg
21 per leg
21 per leg

- this was the superset from hell
- SLDL's were gruelling, almost blew chunks on sets 3 and 4
- actually tweaked my back a little on that last set as my form was starting to get sloppy from exhaustion



That is the end of week one. Tomorrow is a rest day. Which I plan on making a boxing workout (just to have a little fun!)
 
BRUTAL!!!...So what exactly is a good temperature for Eskimo running? Here in the southern states it would be 60-70 degrees! Lol

I hope your back is ok!
 
Are you wearing a belt on the SLs? I have too. Anything at that high reps is going to affect your form. Unless you're lifting at 30%.

Nice one Simon.
 
Looks like a rest day compared to your other workouts the past few weeks...lol
Lot of reps on the SLDL's, yikes!
 
love2liftkat said:
BRUTAL!!!...So what exactly is a good temperature for Eskimo running? Here in the southern states it would be 60-70 degrees! Lol

I hope your back is ok!
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Perfect weather in F is anywhere from 26-50 with no wind. You have eskimo's in the southern states... wow! ;)

RegisterJr said:
Are you wearing a belt on the SLs? I have too. Anything at that high reps is going to affect your form. Unless you're lifting at 30%.

Nice one Simon.
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Yes I have to belt up with anything that I am bent doing.

turff49 said:
Looks like a rest day compared to your other workouts the past few weeks...lol
Lot of reps on the SLDL's, yikes!
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This morning my hams were just killing from that final superset.



Forgot to add calves on there yesterday:

Did 8 sets at 185-225. Each set was 15 slow reps, followed by 10 bodyweight reps, a 10 second stretch and on to the next set. Was brutal and my calves are totally feeling it today.
 
1/25/2015 Rest Day.... Boxing!


Today is a rest day. As mentioned above my hams and calves are very sore today. Went for a 5km brisk walk this morning but it was damn cold. Probably felt colder due to the fact that I was walking. Once home, did a boxing workout. Now that was fun. I hadn't hit the heavy bag since moving to Toronto 3.5 years ago, as I just got a new stand. In my previous house, I had it mounted to a wall, from a 'hanger'.

Today's session was: 10 rounds @ 2 minutes each, with 30 seconds rest periods. Worked up a good sweat and can totally feel it in my delts now.
 
Forgot to post this little bit of food porn! Made some homemade chicken parm last night...was delicious

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Glad you walked on your "rest" day! Lol Boxing sounds like so much fun!! That chicken parm looks delish too!!!
 
Great work in here....maybe consider RDL's over SDL's next time the volume is gonna be like that. SDLs are imperative you cut the set before you find yourself straining - they're awesome, but you have to listen to your body on them.
 
wasme said:
Forgot to post this little bit of food porn! Made some homemade chicken parm last night...was delicious <img src="http://anabolicminds.com/forum/attachment.php?attachmentid=113468"/>
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Man, this looks so delicious!!! Might just have some this week since I'll be eating out every night...down side is mine won't be homemade like that one.
 
You actually have me craving salad. I haven't had a good Caesar salad in forever.
 
love2liftkat said:
Glad you walked on your "rest" day! Lol Boxing sounds like so much fun!! That chicken parm looks delish too!!!
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Boxing was great... and ya it was pretty damn tasty!

Hyde said:
Great work in here....maybe consider RDL's over SDL's next time the volume is gonna be like that. SDLs are imperative you cut the set before you find yourself straining - they're awesome, but you have to listen to your body on them.
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Thanks man. Will do next time around..

804 said:
84 sldl's man... Wow

P.s. The chicken parm looks amazing
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Each set felt like an eternity lol... thanks bro
 
Great cardio from the heavy bag work, amirite? I'm using the speed bag to warm up my shoulders before benching.
 
kenpoengineer said:
Great cardio from the heavy bag work, amirite? I'm using the speed bag to warm up my shoulders before benching.
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Yep, all the foot work and punches thrown really gets the breathing going. Great idea on the speed bag. Used one for the first time yesterday. Won't lie, was a little awkward, but that will come in time.
 
1/26/2015 Chest, Front / Side Delts, Biceps

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

Great session here today..chest had a solid pump, but biceps were really pumped and felt like they were going to tear skin...

Slight Incline DB Press
65x10
65x10
65x10
65x10

Incline DB Press
70x10+ 5 paritals
70x10+ 5 paritals
65x10+ 5 paritals
65x10+ 5 paritals


Superset 1 (A1, A2)

A1 - DB Flys
30x8
30x8
30x8
NOS 25x8
NOS 20x8
NOS 15x8

A2 - Cable Crossovers (hands to thighs) - strip set each set
50x10, 40x10, 30x10, 20x10
50x10, 40x10, 30x10, 20x10
50x10, 40x10, 30x10, 20x10


Superset 2 (B1, B2)

B1 - Lying Cable/Rope Front Raises - Tempo 4-0-1-2
35x10
30x10
25x10

- new exercise for me, definitely a keeper
- underestimated weight on this one, especially with the tempo

B2 - Side Lateral Raises - ultra strict
15x15
15x15
15x15


Superset 3 (C1, C2)

C1 - Preacher Curls - Tempo 4-0-1-5
70x10
70x10
65x10
65x10
65x10
65x10

- 5 second hold and flex, 4 second decent = brutal

C2 - Incline DB Curls - Tempo 3-0-1-0
25x10+6paritals
25x10+6paritals
25x10+4paritals
25x10+3paritals
20x10+4paritals
20x10+3paritals


Abs (8 sets crunches, 4 sets roman chair)
 
Nice work bother, kudos on the strict side delt raises.. I myself use 15's for 12 strict reps.. Lots of people don't realize how much more effective they are when done correctly... Especially if you do them seated. I always picture this high school kid in my gym that does them bouncing up and down (standing) with 40lb db's like he's the hulk. Real recognize real :) sorry for the storybook lol
 
804 said:
Nice work bother, kudos on the strict side delt raises.. I myself use 15's for 12 strict reps.. Lots of people don't realize how much more effective they are when done correctly... Especially if you do them seated. I always picture this high school kid in my gym that does them bouncing up and down (standing) with 40lb db's like he's the hulk. Real recognize real :) sorry for the storybook lol
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I hear ya. lol And thanks man (credit to breezy11 a while back on the light weight).... Gotta admit, by rep 8-9 my delts are screaming with that weight and the strictest form.
 
Strict side lateral raises are an unreal burn. Nice workouts Simon!

You're doing MI40x now right?
 
wasme said:
I hear ya. lol And thanks man (credit to breezy11 a while back on the light weight).... Gotta admit, by rep 8-9 my delts are screaming with that weight and the strictest form.
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It can be tough at first, but once you learn how to isolate your delts, light weight isn't so "light" anymore. If someone can make 15lbs "feel" heavy, they're probably on the right track.
 
breezy11 said:
It can be tough at first, but once you learn how to isolate your delts, light weight isn't so "light" anymore. If someone can make 15lbs "feel" heavy, they're probably on the right track.
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thanks man... as mentioned by rep 8-9 im dying @ 15lbs
 
The lying front raises... tell me more!?
 
804 said:
Wow I was picturing something completely different, thanks for sharing
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wasme said:
Ya it is almost like a reverse pull over isnt it. really pulls on the front delt
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lol. That's what came to my mind, but I was like "nah".

This are in on OHP day.
 
wasme said:
Invalid Link Removed Very similar to this but using the rope attachment
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Oh cool!!! Gonna have to try that one!!
 
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