Wasme's recomp journey....

Did it come with a list of things you aren't supposed to stick in the landmine?
 
3/31/2015 Back

Alright as mentioned above, got in a 5km run before work. And was hitting up back after. Just finished up and it was a solid session indeed.


One Arm Barbell Rows
50x8
60x8
70x8
80x8
95x8
105x8
110x8
115x8

- Landmine was extreme fluid, bar moved really nice, excellent purchase!


Smith Rows - Explosive
135x6
185x6
185x6
185x6
185x6

DB Pullovers
60x12
60x12
60x12
60x12


Wide Grip Pulldowns - 3 second stretch at the top
180x8
180x8
180x8


Hyperextensions
15
15
15


Standing Calf Raises
185x15
205x15
225x15
225x15 + 10 partials out of bottom
225x15 + 10 partials out of bottom
225x15 + 10 partials out of bottom
225x15 + 10 partials out of bottom
225x15 + 10 partials out of bottom
 
Nice work! Glad your new small holed machine thingy worked good for you
 
Nice back work, and working Hyde's back, or back into Hyde's large hole, or whatever....
 
Strong back work!.... Now what is all this sausage party talk....lol
 
Got a feeling we are going to see an increase in those one arm bb rows and probably Meadows rows! So Hyde was a sausage packer or packee?
And fishermen here, can always use a master baiter around here while we are getting our sausage packed...
 
RegisterJr said:
Nice back work, and working Hyde's back, or back into Hyde's large hole, or whatever....
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thanks man, great doms this morning!

love2liftkat said:
Now what is all this sausage party talk....lol
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Well, thankfully you just saved the day!

turff49 said:
Got a feeling we are going to see an increase in those one arm bb rows and probably Meadows rows!
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I hope so!


And fishermen here, can always use a master baiter around here while we are getting our sausage packed...
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LMAO
 
Just bookmarked the site. Glad you were able to fit tightly in the bigger hole. I was going to try but then I saw that it said it did not support Fat Gripz! Not gonna fit... Oh well.
 
4/1/2015 Chest / Shoulder Pump Session

Had a great 5km run before work this morning.

After work was chest and shoulders - felt good and god a great pump.

Swiss Bar (Wide Grip) Press
145x10
165x10
175x10
185x10
195x10
195x8

DB Hex Press / Band over and Back
55x10 / 10
60x10 / 10
60x10 / 10
60x10 / 10

Stretch Pushups / Band over and Back
15 / 10
15 / 10
15 / 10
15 / 10

Side Laterals Raises
20x10
20x10
20x10
20x10

Front Raises
20x10
20x10
20x10
20x10

FacePulls
90x20
90x20
90x20
90x20


- im pretty sore 2 hours later...


Tomorrow arms!
 
I thought that sausage comment would get the party going lol

Hey what's the bench bar called again that goes down farther than your chest? Like it's curved in the center to allow a deeper stretch? I know you have one but can't remember what they're called....
 
Hyde said:
I thought that sausage comment would get the party going lol

Hey what's the bench bar called again that goes down farther than your chest? Like it's curved in the center to allow a deeper stretch? I know you have one but can't remember what they're called....
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Sorry Hyde, I don't have one. I have a safety squat bar, swiss bar, and the normal ones.. But the bar does sound interesting.
 
Hyde said:
I thought that sausage comment would get the party going lol

Hey what's the bench bar called again that goes down farther than your chest? Like it's curved in the center to allow a deeper stretch? I know you have one but can't remember what they're called....
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wasme said:
Sorry Hyde, I don't have one. I have a safety squat bar, swiss bar, and the normal ones.. But the bar does sound interesting.
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It's called a cambered bar. The buffalo bar is curved, but only slightly.

Strong chest work Simon!
 
This is the cambered barbell many use for pressing -
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This one is called a Bow Bar - it can be used for benching but is more for squatting to put your shoulders in an advantageous position. Especially for those with injuries or mobility issues in the shoulders.
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Nice workout Simon!
 
MrKleen73 said:
This is the cambered barbell many use for pressing - This one is called a Bow Bar - it can be used for benching but is more for squatting to put your shoulders in an advantageous position. Especially for those with injuries or mobility issues in the shoulders. Nice workout Simon!
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That's what I thought the buffalo bar was. Some PLer on Facebook wants to see squats and deads to be switched to thy bar permanently.
 
4/2/2015 Arms/Calves

No run today.. had to be up far to early for work. But arms are sore and shaking like crazy...was a great session


Rope Pushdowns / Barbell Curls
70x15 / 60x8
80x15 / 60x8
90x15 / 70x8
90x15 / 80x8
90x15 / 80x8
100x15 / 90x8
100x15 / 90x8


Hammer Curls / Single Arm Pushdows (2 second hold each rep)
60x10 / 45x10
50x10 / 40x10
50x10 / 40x10
50x10 / 40x10

- lowered the weight on the hammers to 50.. as my form just sucked at 60.


Overhead Cable Extension using Vbar / Preachers
100x10 / 80x8
100x10 / 90x8
100x10 / 95x7
100x10 / 90x6


Smith Calf Raise / Dorsiflexion
205x15 / 50
205x15 / 50
205x15 / 50
205x15 / 50
205x15
205x15
 
Strong arms Simon! That's heavy weight for multiple sets right there!
 
50 is still a huge hammer man. Nice one Simon.
 
It is a camber bar, thanks guys. Drew a blank. The Cambered squat bar is much more extreme though - you have to put your hands straight out basically.

RegisterJr said:
That's what I thought the buffalo bar was. Some PLer on Facebook wants to see squats and deads to be switched to thy bar permanently.
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It is called a Buffalo bar. Never heard the term Bow bar but it most certainly does that. We call cheap bars at the gym that are all bent up "homemade buffalos". Takes a lot of sessions of rackpulls and shrugs to make the transformation lol.
 
Awesome workout brother and i have never heard nor seen that kind of bar before. Wish our gym had one.
 
4/3/2015 REST DAY

Beautiful day here today (Sunny and 6C) took advantage and got a 6km run in. Hoping to get out to the garage this afternoon for some boxing, but unsure I will have the time.

Going to see another Rock Lacrosse game tonight... superbeast668 they're playing Rochester Nighthawks... should be a battle!
 
Strong arm work yesterday! Enjoy the game and your 6C! It's 83F here today! Haha
 
Hope you enjoyed your rest bro.
 
4/4/2015 LEGS

Hitting some really good sessions lately. Been a busy day, workout, and then parents came to the city for an early Easter dinner, as they are heading to Florida for a 3 weeks... (wish I was...). Anyways things went like this:

Warmup: 5km run

Leg Curls
80x10
80x10
90x10
100x10
110x10
120x10
120x10
120x10

Stiff Legged Deadlifts
110x10
150x10
160x10
170x10
180x10


Leg Press (from floor in Smith) - constant tension
225x15
315x15
405x15
425x15
445x15
465x15

- I am feeling like I can go higher in weight on these, but nervous to. The upright bars just dont feel sturdy enough @ 425 and above. Keep thinking one of these days one just might give out. Mind you, I am sure to check everything between each set. That said, I will increase reps not weight if I am getting beyond current weight.

Squats
135x5
185x5
205x5
225x5
245x5
265x5
265x5


Side Squats - holding plate
25x15
25x15
35x15
35x15


Going up the stairs this evening is a burden! Chest /Shoulders tomorrow.


Have a great Easter to all!
 
Now that is quite the lifting session! Happy Easter!
 
Strong leg sesh Simon.

Avoiding Florida again?

What're the specs on the Smith?
 
RegisterJr said:
Strong leg sesh Simon.

Avoiding Florida again?

What're the specs on the Smith?
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He will melt if he goes to Florida! Simon is a snowman. Lol
 
Just start leg pressing the back of the car...

Seriously, unless you have one of those huge footprint smith machines I would be afraid to go that heavy in that position. Might be time to hit the gym on leg day or invest into a good leg press. I would be devastated if I couldn't do leg press since I can't squat.
 
kenpoengineer said:
Now that is quite the lifting session! Happy Easter!
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Thanks Mark. Same to you and your family.

RegisterJr said:
Strong leg sesh Simon.

Avoiding Florida again?

What're the specs on the Smith?
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They are actually spending a night in Jacksonville, before going to Venice Beach.

Specs as in?

kenpoengineer said:
He will melt if he goes to Florida! Simon is a snowman. Lol
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LOL

turff49 said:
Just start leg pressing the back of the car...

Seriously, unless you have one of those huge footprint smith machines I would be afraid to go that heavy in that position. Might be time to hit the gym on leg day or invest into a good leg press. I would be devastated if I couldn't do leg press since I can't squat.
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The weight from the floor like that is enough, just does feel a little dodgy, but you could be right.
 
4/5/2015 Chest and Shoulders

Had a great session this morning. Was a great way to steer clear of the chocolate feast that was going on!

Warmup: 5km run


DB Press - Slight Decline
45x8
55x8
65x8
70x8
75x8
80x8
85x8
90x8


Incline Bench Press - Continuous Tension
135x5
185x5
205x5
225x5
225x5
225x5
225x5

Dips
12
12
11
9

Stretch Pushups
20
16
15 + 6 partials

- these were pretty weak partials, as my chest was just toasted


DB Bent Over Side Laterals / Face Pulls / Band Pull Aparts
20x15 / 90x15 / 15
20x15 / 90x15 / 15
20x15 / 90x15 / 15
20x15 / 90x15 / 15

- this triset was excellent, held all face pull reps for 2 seconds, rear delts were on fire


Cage Press
90x5
90x5
100x5
100x5
110x5
110x5
110x4


Wide Grip Upright Row - In Smith
85x8
85x8
85x8

- added these in as both Chris and Conor had talked about them - wanted to try them out.
 
Solid one Simon. I miss those drenchers.

By specs, I meant how much the smith press recommends as the maximum weight.
 
Consider squatting prior to legpressing. You get under a heavy barbell first and it should def make a dent in your legpress potential for the day. Plus your squat will build faster, and who doesn't want a bigger squat?

Answer: the tool at the health club last night at 9pm in tight jeans and tshirt pumping his arms up while playing on his phone waiting to go out that evening. His hair was done and everything. Guy is lean and had some decent lil pea-shooters on him, but I'd bet you lunch he's never squat 185x5 to parallel once in his life. Who wants to be shaped like the letter 'Y'?? Was really trying to get a picture for you guys...
 
I could be wrong but I think Simon shy away from heavy Squats due to previous lower back surgery.
I know I can leg press heavy but can't squat heavy due to compression issues on the spine.
 
turff49 said:
I could be wrong but I think Simon shy away from heavy Squats due to previous lower back surgery.
I know I can leg press heavy but can't squat heavy due to compression issues on the spine.
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He's already under 265x5. No reason why that can't become 265x15. High volume legs work as well or better than upper body for most people, hypertrophy-wise.
 
Always so strong and volume so great. Hope you had a great weekend!! How's the back holding up as of late?
 
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