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Wasme's recomp journey....

Nice workout. Strict form and pause for 2 seconds on each rep is the way to go on raises! Love me some raises on shoulder day!
 
1/27/2015 Back / Tris / Calves

Really good session this evening.. back is feeling a bit abused!

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

Superset 1 (A1, A2)

A1 Wide Grip Band Assisted Pullups
8
8
8
8
8
8
NOS 6
NOS 4
NOS 4

A2 Reverse-Grip Barbell Row - heels elevated
110x8
130x8
140x8
150x8
150x8
150x8


Superset 2 (B1,B2)

B1 Cable Row - Wide Hammer Grip - Tempo 4-0-1-2
90x12
110x12
110x12
110x12

B2 Reverse Cable Crossovers
70x10+10 partials
70x10+10 partials
70x10+10 partials
70x10+10 partials

- the partials were pretty rough



Deadlifts

185x7
185x14
225x7
225x14

- had to reset on rep 9 and rep 7 (sets 2 and 4)


Supersets 3 (D1,D2)

D1 Skullcrushers
85x15
85x15
80x15
80x15

D2 Overhead Rope Extensions
100x10
100x10
100x10
100x10


Calves (no rest between sets)

185x15, BWx10, 10 second stretched position
205x15, BWx10, 10 second stretched position
205x15, BWx10, 10 second stretched position
205x15, BWx10, 10 second stretched position
205x15, BWx10, 10 second stretched position
205x15, BWx10, 10 second stretched position
205x15, BWx10, 10 second stretched position
205x15, BWx10, 10 second stretched position
 
You always embarass me....I could never keep up with this volume and pace...even if I tried to match you lb for lb. Not a chance.
 
Hyde said:
I'm dead serious. I could never do this crap. I huff and puff by the time I get through all my deadlift variants, which take an hour.
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Well all your squats / deadlift variations would leave me on the floor - so I think it really goes both ways man.. serious.
 
I'm just gonna go delete my leg day post.. you keep showing me up. I need to get on your level!
 
wasme said:
....after the workout... put on my running gear and went for a quick 4km jog. Exhausted..
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Glutton for punishment...

wasme said:
Well all your squats / deadlift variations would leave me on the floor - so I think it really goes both ways man.. serious.
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Yeah, it's just different. Taxing in different ways. I will say, the higher volume deads and SLDLs are TOUGH.
 
804 said:
I'm just gonna go delete my leg day post.. you keep showing me up. I need to get on your level!
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..thanks man. Your workouts are just as intense - all those supersets you do

RegisterJr said:
Glutton for punishment...

Yeah, it's just different. Taxing in different ways. I will say, the higher volume deads and SLDLs are TOUGH.
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Ya the run, was tough as hell. I am an early morning running to start with as I find it harder after work. After the workout was just stupid bad lol
 
Quick question for you guys\girls that use Coconut Oil. I got a jar of it. Once open does it need to be refrigerated? I went to put some in my coffee this morning and it was like chipping ice. lol
 
wasme said:
Quick question for you guys\girls that use Coconut Oil. I got a jar of it. Once open does it need to be refrigerated? I went to put some in my coffee this morning and it was like chipping ice. lol
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I don't refrigerate it, and I'm still alive. :)
 
It stays solid too...
 
Coconut oil in coffee? I never thought of that. Does it add flavor or something? Great volume in your workout by the way. Looks like continuous cardio. Especially when dead lifting
 
Great work Simon!! I would've had to rest on rep 5, 7,9,11,12, and 13 on those deads! Lol Coconut oil is shelf stable just like any other oil. No need to refrigerate.
 
1/28/2015 LEGS

I have been exhausted this week. Not sure why... but getting workouts in to the best of my ability. Today's leg workout was intense. Did not start that way as I found it hard to get into a groove with squats, but from there one was good. My hammies from the final leg curl series of sets are just dying...

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


Squats
155x8
165x8
175x8
185x8
185x8
195x6


Heels Elevated DB Squats (tempo 6-0-2-0)
35x12
35x12
35x12
45x12
45x12
45x12

- six second decent was brutal.
- with heels elevated was able to get deeper into the squat for sure


Reverse Lunges (1 1/2's)
10/10 - 1 set of chains
10/10 - 2 sets of chains
10/10 - 2 sets of chains
10/10 - 1 set of chains

- all the way down, half way up, back down, all the way up is one rep
- these hurt like hell by the end


Lying Leg Curls
110x6
110x6
115x6
120x6
120x6
120x6

Lying Leg Curls
90x10 + 10 paritals
90x10 + 10 paritals
90x10 + 10 paritals
90x10 + 10 paritals
90x10 + 10 paritals
80x10 + 10 paritals

- had to drop the weight on the last set as the 5th set I paused 3 times..

Abs: 12 sets

Walking up and down the stairs has been a chore this evening!
 
Heck man, you've been killing it for weeks! Your body probably needs a little extra rest!!
Not sure how you keep bringing it week after week after week. At least I back off sometimes!
Actually do a deload week, might do wonders for you! But not like Thomas and L&S deloads(setting PR's on deload) lol
 
turff49 said:
Heck man, you've been killing it for weeks! Your body probably needs a little extra rest!!
Not sure how you keep bringing it week after week after week. At least I back off sometimes!
Actually do a deload week, might do wonders for you! But not like Thomas and L&S deloads(setting PR's on deload) lol
Click to expand...

On week 2 of Mi40x... so no deload for a few weeks yet lol...
 
wasme said:
On week 2 of Mi40x... so no deload for a few weeks yet lol...
Click to expand...

wasme said:
Every bodypart is hit twice a week.. 3 days part.. with one rest day. My next rest day, I will rest and not do a boxing workout!
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Meh, nobody needs rest anyway. It's overrated.
 
That was a freakin killer leg session Simon! Well done! Well done! SMHS
 
BEAST!!! No way I'd think you were tired with the way you push through your workouts!!
 
1/29/2015 Biceps / Chest / Delts / Calves

Felt a bit more rested today, slept better last night. Had a solid workout, book ended by shovelling the drive way.

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

Superset 1

A1 Reverse Grip Pulldowns (bicep emphasis) - Tempo 10-1-2-0
170x3
170x3
170x3
170x3
170x3

A2 Decline DB Press - Tempo 4-0-1-0
65x8
65x8
65x8
65x8
65x8
NOS 50x8
NOS 40x8
NOS 30x8


Superset 2

B1 Incline DB Curls
25x8
25x8
25x8
25x8

B2 45 degree Incline DB Press
70x8 + 5 partials
70x8 + 5 partials
70x8 + 5 partials
70x8 + 5 partials


Superset 3

C1 Concentration Curls
30x8
35x8
35x8
35x8

C2 Cable Crossovers
60x15
60x15
60x15
60x15


Superset 4

D1 Vertical DB Press
45x15
40x15
40x15
40x15

D2 Strict Lateral Raises
15x12 + 5 partials
15x12 + 5 partials
15x12 + 5 partials
15x12 + 5 partials


Calves
185x25
185x25
205x25
205x25
225x25
225x25
225x25
225x25
 
Some good stuff wasme. I bet your muscles were ready to blow out your skin with all the super sets
 
Was the "10" eccentric a typo?? Holy...
 
Great workout as always! Love those incline Db curls, really brings out the pump just them alone. Bet you had some muscle spasms cramps if you flexed your arms just right!
 
I swear that Finaflex reps are not human! That is all! SMHS
 
RegisterJr said:
Was the "10" eccentric a typo?? Holy...
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Not a typo.. just a painful 10 count. And actually was perfect to really put the emphasis on the bicep.

turff49 said:
Great workout as always! Love those incline Db curls, really brings out the pump just them alone. Bet you had some muscle spasms cramps if you flexed your arms just right!
Click to expand...

Got that right, and I agree. No cheating on those.

kenpoengineer said:
I swear that Finaflex reps are not human! That is all! SMHS
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Well turff did comment before that I might just be a computer program...errr...
 
1/30/2015

Doms this morning... chest, bi's, shoulders, and legs still hanging around from 2 days ago.. Sunday will be a great day for a rest day. Bpak calls for an extra 1000 cals on said rest day - superbowl eats!
 
wasme said:
1/30/2015 Doms this morning... chest, bi's, shoulders, and legs still hanging around from 2 days ago.. Sunday will be a great day for a rest day. Bpak calls for an extra 1000 cals on said rest day - superbowl eats!
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Oh heck yeah!! 1000 extra calories! You could have this from Cracker Barrel, it's only 4000 calories for one serving...

Invalid Link Removed
 
Half a blooming onion would fit that calorie count... Mmm.
 
And pic...
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Nacho's, pizza, and a Kat Kake!!
 
1/30/2015 Triceps / Back / Abs

My back is lit right up... and feeling good. Added 20 minutes of heavy bag work to the end of this workout as I had some energy left after my big scoop of Stimul8.

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

Cable Cross Tricep Extension - 1 1/2's
20x15
25x15
30x15
30x15
25x15


TRI-Set (A1, A2, A3)

A1 - Wide Neutral Grip Pulldowns - Back Vertical
160x8
180x8
180x8
180x8

A2 - Wide Neutral Grip Pulldowns - 45 degree Lean Back
160x12
180x12
180x12
180x12

A3 - Vbar Pushdowns
110x10
110x10
110x10
110x10
NOS 90x10
NOS 80x10
NOS 70x10

- tempo on the pulldowns was very wearing


Deadlifts
135x10
185x7
255x7
235x14 (pause on 8, 11)
185x16; 165x5

- on the last set I couldnt budge the bar after 16 reps (pauses on 7, 9,12) so dropped it 20 lbs to get the last 5 in. Was totally winded.


Superset (B1, B2)

B1 Seated Cable Rows - Tempo 4-0-1-2
110x8
130x8
130x8
130x8
NOS 110x8
NOS 100x8
NOS 90x8

B2 Dips
11
10
8
7


Abs:

Crunches - 8x25
Roman Chair - 4x10


Boxing:

Heavy Bag - 20 minutes
 
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