Wasme's recomp journey....

4/22/2015

Decided to just run Program 3... get my back good and healthy and see where this leads me!


Legs

Stiff Legged Deadlifts
125x10
145x10
165x10
185x8
205x6
205x6
205x6


Leg Press (from Floor in Smith Rack) - Red Pro Mini Bands attached
225x15
315x15
405x15
425x15
445x15
445x15

- bands really forced a hard push at the end of each rep

Hack Squats - in smith (angled patio stone for the base)
135x6
185x6
225x8
225x8
drop 185x8
drop 155x8


Step-Ups
45x10/10
45x10/10

Lying Leg Curls
90x25
90x25 + 9 paritals


...legs are just wrote! Was a great session.


Won't have time for a workout tomorrow. Heading downtown right after work with a buddy to see the Sixx AM concert. Should be a good show...

Chest / Shoulders on Friday... :)
 
Man Nikki Sixx had the best satellite radio station for the longest time, the Sixxth Sense.....when he announced he was shutting it all down, I think I cried a little. Have a blast!
 
Hyde said:
Man Nikki Sixx had the best satellite radio station for the longest time, the Sixxth Sense.....when he announced he was shutting it all down, I think I cried a little. Have a blast!
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Thank man.. ya that was a good radio show. Apocalyptica are opening for them an a Japanese 'hard rock' band called the Vamps..
 
Took the stress out on your legs I see? Lol Nicely done! Have fun at the concert!
 
Hell on earth is NOT a good thing! Hope everything works out Simon. Lifting is awesome as usual!
 
Hope you had fun bro!

Glad the back is feeling good too. Strong leg sesh.
 
Those smith machine hacks and leg press - just gotta be brutal and uncomfortable...
 
love2liftkat said:
Took the stress out on your legs I see? Lol Nicely done! Have fun at the concert!
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Thanks! Should be fun, and it is in a small venue which is always better.

kenpoengineer said:
Hell on earth is NOT a good thing! Hope everything works out Simon. Lifting is awesome as usual!
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Have to agree with you there. Being a parent is so tough at times, as long as there is light at the end of the tunnel... Thanks Mark.

RegisterJr said:
Hope you had fun bro!

Glad the back is feeling good too. Strong leg sesh.
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Ya thankfully back feels good, legs sore as heck this morning though :)

turff49 said:
Those smith machine hacks and leg press - just gotta be brutal and uncomfortable...
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Hadn't used bands on leg press in some time, really changes things..
 
Hyde said:
Man Nikki Sixx had the best satellite radio station for the longest time, the Sixxth Sense.....when he announced he was shutting it all down, I think I cried a little. Have a blast!
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Great show last night Clayton. Nikki seemed to be having a blast on stage. Great chemistry with his band mates... (guess that is what happens when you play with guys you like lol). We were damn close too, as there was no seating so got about 12 rows of people back from the stage.
 
wasme said:
Great show last night Clayton. Nikki seemed to be having a blast on stage. Great chemistry with his band mates... (guess that is what happens when you play with guys you like lol). We were damn close too, as there was no seating so got about 12 rows of people back from the stage.
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Wow that's awesome! Glad you had a great time!
 
I bet it was, as close as you were! When the band is on fire and you're right there it's a pretty powerful thing.
 
love2liftkat said:
Wow that's awesome! Glad you had a great time!
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Thanks!

Hyde said:
I bet it was, as close as you were! When the band is on fire and you're right there it's a pretty powerful thing.
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For sure, they have some good chemistry for sure.


Been a busy weekend, did get in lifts yesterday and today... will get those up shortly. Went an afternoon birthday party @ a bar yesterday. Craft beers on tap were free for 4 hours... don't remember much past hour 3 lol...

Can't seem to get enough to eat in the last 24 hours... not sure whats up with that...
 
Lol on the craft beer memory blackout! At least you got your calories in for the day! Lol
 
4/25/2015 Chest and Shoulders

Warmup: 5km

Swiss Bar Slight Incline Press
BARx10
140x10
160x10
190x10
190x12
200x9
200x7
210x4

- Last three sets rep counts were supposed to be 10,8,6


Slight Incline DB Press
75x6
85x6
90x8
90x6


Bench Press - No *******
165x15
175x15

Stretch Pushups
15
15


Side Laterals (heavier with a slight swing)
35x8
35x8
35x8
35x8

Bent OVer Rear Delt Raises
25x30
25x25
30x20
30x15

Ultra Wide Grip Overhead Barbell Press
55x12
65x12
70x12
 
4/26/2015 BACK


Warmup: 5km

DB Rows
55x8
65x8
85x8
95x8
95x8
95x8

Meadows Rows
85x10
105x10
105x10
105x10


Deadlifts
185x3
255x3
285x3
295x3
305x3
315x10

- the set of 10 was performed one rep at a time, with a 10 second pause between reps

Stretchers
130x10
140x10
140x10
140x10
 
Two stellar workouts there Simon.

I remember those deads. Thy about killed me on rep 7+.
 
I'd be using a stretcher too after those rows and deadlifts. You must have been really beat, you did several sets of stretchers. Nice work as usual!
 
Beast mode on all these workouts, including the beer curls!
 
Not sure how you got all of that work in with the black out beers! Lol I would've been helpless on the ground!
 
4/27/2015 ARMS/Calves

Busy evening yesterday, didn't have a chance to update my workout, but got it in right after work.



Rope pushdown / DB curls
90x12 / 30x15
90x12 / 30x15
90x12 / 30x15


Dumbbell kickbacks / Seated dumbbell curls / Bent Over Rope Extensions
20x12 / 30x8 / 100x12
20x12 / 30x8 / 100x12
20x12 / 30x8 / 110x12
20x12 / 30x8 / 110x12

- Kickbacks 6 reps normal grip, 6 palms up
- DB Curls palms facing up through entire range of motion - both arms at once


Barbell curls / Bench Dips / Preacher Curls
80x8 / 8 / 80x8
85x8 / 8 / 80x8
90x8 / 8 / 90x8
90x8 / 8 / 90x6

- barbell curls 3 second negative on all reps,
- bench dips with a 3 second negative on all reps


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


Tricep Pushdowns (with Vbar)
100x70

- lots of pausing from 46 up...(approx every 9-12 reps)


...decided each arm day I will do a 100 rep as my left lift. Alternating between Bi's and Tri's each session
 
Wow! I tried hitting 50 reps continuous on skull crushers today. Can't imagine doing 100 lol. Stellar workout, love the pause reps on dips, that really hits the triceps since you pause...no momentum!
 
Annnd one more killer session! SMHS
 
I'm with you on the 100's! Wish I would've done them this morning.

Nice blaster Simon.
 
turff49 said:
Wow! I tried hitting 50 reps continuous on skull crushers today. Can't imagine doing 100 lol. Stellar workout, love the pause reps on dips, that really hits the triceps since you pause...no momentum!
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I was feeling them today... thanks man.

kenpoengineer said:
Annnd one more killer session! SMHS
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Thanks Mark, was short but sweet.

RegisterJr said:
I'm with you on the 100's! Wish I would've done them this morning.

Nice blaster Simon.
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Ya I am really liking the 100's on arm day. Thanks brother
 
4/28/2015 LEGS

Was supposed to be a rest day, but not sure I will have time to work tomorrow, so had to get legs in!


Lying Leg Curls
70x10
80x10
90x10
100x10+10partials
100x10+10partials
100x10+10partials

Squats
165x8
215x8
235x8
255x10
275x8
285x5

- 3 second negatives


Leg Press (from floor in Smith) - pro mini bands on each side
225x15
315x15
405x15
425x15
445x15


Walking Lunges - with Chains
10 - 2 chains
10 - 3 chains

- done one leg a time

Stiff Legged Deads
130x20
150x20

- got dizzy and paused at rep 13 of the second set


Post workout: 5km walk to loosen things up.
 
Impressive squatting after all the leg curls. Those +Partials can make you pimp walk.
 
RegisterJr said:
Impressive squatting after all the leg curls. Those +Partials can make you pimp walk.
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Simon hides his identity because he really is:

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^^ lol

I always despised those half rep leg curls! Haha Crushed those workouts as always! 100 reps is brutal!
 
RegisterJr said:
Impressive squatting after all the leg curls. Those +Partials can make you pimp walk.
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Feeling all of it today my friend.


kenpoengineer said:
X2. Legs will be wobbly for the day!
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Last night got a brutal cramp in my thigh at 3am. Woke me from a dead sleep (G8 induced). Could not walk it off - took 20-30 minutes to subside. This has never happened before, in fact at one point I thought perhaps something was wrong (not sure what lol)...but was very painful.


turff49 said:
Simon hides his identity because he really is:

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Gotta see this when I get home lol

love2liftkat said:
^^ lol

I always despised those half rep leg curls! Haha Crushed those workouts as always! 100 reps is brutal!
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Ya they are pretty brutal indeed. Thanks Kat!
 
4/29/2015 REST DAY

I am currently rolling with Program 3, which only has chest/shoulders 1x per week.

Decided I am going to take a rest day after every 4 workouts. Unless I need a day here or there. Of course, if day 5 comes and I am ready to rollover the week - I will.
 
Enjoy that rest. Mine is coming up soon too.

Dang dog woke me from a G8 sleep last night. Fortunately, it's soooo easy falling right back out.
 
Enjoy the rest! I'm fortunate enough that I can fall asleep anywhere and anytime. Lol
 
I thought it was funny when you mentioned you go dizzy on stiff legs.....like, duh, I could have told you that was coming with all the crap you're plowing through!
 
Hyde said:
I thought it was funny when you mentioned you go dizzy on stiff legs.....like, duh, I could have told you that was coming with all the crap you're plowing through!
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Good catch. I thought he said he got dizzy with stiff Ed, again.

:dance:
 
RegisterJr said:
Enjoy that rest. Mine is coming up soon too.
Dang dog woke me from a G8 sleep last night. Fortunately, it's soooo easy falling right back out.
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yes, for me that is the best thing about G8... if i wake takes nothing to get back to zland.

love2liftkat said:
Enjoy the rest! I'm fortunate enough that I can fall asleep anywhere and anytime. Lol
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I'd say that is fortunate indeed.

RegisterJr said:
It's because your 12-a-days. lol
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LMAO... this for sure

Hyde said:
I thought it was funny when you mentioned you go dizzy on stiff legs.....like, duh, I could have told you that was coming with all the crap you're plowing through!
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Head was spinning man... lol

RegisterJr said:
Good catch. I thought he said he got dizzy with stiff Ed, again.
:dance:
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No no.. it was stiff reg... :trout:
 
4/30/2015 Chest and Shoulders

Good session today... was looking forward to this one as I am really liking the swiss bar (which i sub in for hammer strength chest press).

Been no runs lately and I am starting to feel it, gotta get back to that this weekend!


Swiss Bar Incline Press
Barx10
140x10
160x10
180x10
180x12
190x10
200x8
210x5

- missed the last set by 1

Decline DB Press
65x8
65x8
80x8
85x8
85x8

Incline Barbell Press - no ******* / Band Over and Back
185x8 / 10
195x8 / 10
205x8 / 10
215x8 / 10

Side Laterals with a drop / Band Over and Back
20x8, 15x8 / 10
20x8, 15x8 / 10
20x8, 15x8 / 10
20x8, 15x8 / 10


Bent Over Rear Delt Raises / Band Over and Back
30x20 / 10
30x20 / 10
25x20 / 10
25x20 / 10

Over and Back Barbell Press
70x12
80x12 (paused at 9)


- feeling this one already...
 
That's a lot of pressing. Nice work as usual
 
Slacker. I've been having runs the last two days. Wait, maybe that's different....

I need to find out who to talk to to request a Swiss bar at my gym.

Nice brutal session. Looks like one of those that as you approach the last few sets you're fighting out every ounce of energy.
 
Swiss bars rock! So does everyone in this log! Lol
 
Should start a Swiss Bar club...lol

Excellent pressing!
 
Very Awesome Chest workout indeed brother. But I got's to ask lol what the heck is a swiss bar press?
 
Awesome pressing Simon!!

packers6211 said:
Very Awesome Chest workout indeed brother. But I got's to ask lol what the heck is a swiss bar press?
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