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Wasme's recomp journey....

Nice work
 
9/5/2015 Secondary LEGS

Started this one off with a 4 km run. Havent ran in about a month, on one hand it felt good, but i admittedly i was huffin' and puffin'


Leg Extensions
70x20
80x20
90x20
100x20 - 2 sec hold - toes up
100x20 - 2 sec hold - toes up
100x20 - 2 sec hold - toes up
100x20 - 2 sec hold - toes down
100x20 - 2 sec hold - toes down
100x20 - 2 sec hold - toes down


Front Squats
95x12
135x12
135x12
145x12
145x12
155x12
155x10
155x8

- I need to remember to wear a full shoulder tshirt when doing front squats. With sweating shoulders exposed the bar just keeps sliding.
 
Going crazy in here as usually! Those front squats are coming along nicely. Feeling them in the core, the obliques yet?
 
I agree, I don't like sleeveless on fronts or backs, and back squats only if the sleeveless portion is far outside. Nice work man.
 
turff49 said:
Going crazy in here as usually! Those front squats are coming along nicely. Feeling them in the core, the obliques yet?
Click to expand...

I find i can take them deeper already, and definitely feeling them in the core...

RegisterJr said:
I agree, I don't like sleeveless on fronts or backs, and back squats only if the sleeveless portion is far outside. Nice work man.
Click to expand...

Feel the same way about the back squats
 
9/6/2015 Chest / Shoulders Secondary Day

Good pump day this morning... after a 4km run which went better than yesterday. Will bump up to 5km this week.

DB Hex Press
45x12
55x12
65x12
65x12
65x12
65x12

Machine Flies
110x12
110x12
110x12
110x12

Cable Crossovers
60x15
60x15
60x15
60x15

Rear Cable Crossovers
70x20
70x20
70x20
70x20

DB Side Laterals
20x10
20x10
20x10
20x10

Front Raise
25x10
25x10
25x10
25x10

6 ways / Spider Crawls
10x10 / 3
10x10 / 3
10x10 / 3
 
Nice pump workout buddy!
Incinerator treating you well it seems!
 
He's Canadian...normal for them...lol
Nice pump day Simon the added reps really got that pump going I bet!
 
clown007 said:
Nice pump workout buddy!
Incinerator treating you well it seems!
Click to expand...

Yes really enjoying it. I am just finished up week 4. Two to go, then I am going to run Breezy's base weeks. I think I will likely have a week off after that. Still trying to work in my trip to Myrtle Beach. Hoping to go Oct 11-16 with my daughter (her reading week)

Ricochet247 said:
Already taking them deeper....woah
Click to expand...
Ricochet247 said:
Feel it more in the core...woah
Hahahaha
Click to expand...

Trying, mind you not alot of weight being pushed.

turff49 said:
He's Canadian...normal for them...lol
Nice pump day Simon the added reps really got that pump going I bet!
Click to expand...

Thanks Brian!

Ricochet247 said:
Normal... Like Canadian bacon is just ham normal??
Click to expand...

:thinking:
 
9/7/2015 Secondary BACK, with Arms/Calves

This was a great session. Sweat up a storm.

DB Rows
65x8
75x8
85x8
95x8
105x8
105x8

Wide Grip Pulldowns (from knees - for added stretch at the top)
180x10
180x10
180x10
180x10

Straight Arm Pulldowns - with Grenade attachment
100x10
100x10
100x10
100x10

Stretchers
130x10
130x10
130x10
130x10
130x10

- really exaggerated the stretch, felt like my lats were going to seperate from my body.

Low Cable Rows
160x8
160x8
160x8
160x8


Tri Set (Arms/Calves) 1,1,1,2,2,2.....

Standing Calf Raises
205x20
205x20
205x20
205x20
205x20

Vbar Pushdowns
110x15
110x15
110x15
110x15
110x15

Preacher Curls
85x10
85x10
85x10
85x10
85x10
 
Nice workout brother wasme!!!!!!!!!!!!!!!!!!! Hope yall had a great weekend! has it snowed yet up there!
 
impressive arm work Simon.
 
wasme said:
9/7/2015 Secondary BACK, with Arms/Calves

This was a great session. Sweat up a storm.

DB Rows
65x8
75x8
85x8
95x8
105x8
105x8

Wide Grip Pulldowns (from knees - for added stretch at the top)
180x10
180x10
180x10
180x10

Straight Arm Pulldowns - with Grenade attachment
100x10
100x10
100x10
100x10

Stretchers
130x10
130x10
130x10
130x10
130x10

- really exaggerated the stretch, felt like my lats were going to seperate from my body.

Low Cable Rows
160x8
160x8
160x8
160x8


Tri Set (Arms/Calves) 1,1,1,2,2,2.....

Standing Calf Raises
205x20
205x20
205x20
205x20
205x20

Vbar Pushdowns
110x15
110x15
110x15
110x15
110x15

Preacher Curls
85x10
85x10
85x10
85x10
85x10
Click to expand...

Some strong work there! Those straight arm pull downs done one arm at a time or both arms down to the quads? Are those seated low cable rows? Killer work for a secondary workout!
 
Crushing in here as usual Simon!
 
Hyde said:
Nice work in here man! Front squats blow
Click to expand...

You blow...

;)

I like front squats. They just don't seem to like me.
 
turff49 said:
Some strong work there! Those straight arm pull downs done one arm at a time or both arms down to the quads? Are those seated low cable rows? Killer work for a secondary workout!
Click to expand...

Both arms, down to the quad yes.

Seated low rows...

Hyde said:
Nice work in here man! Front squats blow
Click to expand...

They are awkward and tough

MrKleen73 said:
Crushing in here as usual Simon!
Click to expand...

Thanks Chris

RegisterJr said:
You blow...
Click to expand...

You blew who?????
 
9/9/2015 LEGS

- Yesterday was a rest day.


Had a good session after work today... tiring!

Leg Curls
70x15
85x15
100x12
100x12
100x12
100x10
drop
80x8
drop
60x8

- all sets done continuous tension, the 12's with 3 sec neg

Leg Press - in Smith from Floor
225x15
315x15
405x15
425x15
445x15
455x12
455x8

- continuous tension


Smith Machine 1.5's
135x6
185x6
195x6
195x6
drop
160x6
drop
135x6

- these just killed me...


Walking Lunges
10/10 - 2 chains
10/10 - 2 chains

- chains drapped over shoulders, walking the lawn

Stiff legged Deadlifts
170x12
180x12
180x12
 
Legs will be sore tomorrow afternoon...
 
The Smith 1.5's just sound painful. I hated doing them in the hack machine.
 
Tiring! No way! Not for the SiFreak! SMSH!

Side note: do you code iPhone apps?
 
Leg workout looked brutal!
 
9/10/2015 Chest and Shoulders

Banded Swiss Bar Press (Red Bands)
150x8
160x8
170x8
180x8
180x8
180x8


Incline Barbell Press
135x8
155x8
185x8
205x8
225x8
245x8
drop 205x7
drop 155x12


Decline Smith Press
135x8
185x8
205x8
225x8
235x7
245x5


Stretch Pushups
16 + 10 partials

Bent Over Hang and Swings
65x25
65x25
65x25


DB Side Laterals
20x8
25x8
25x8
30x8
35x8
drop 25x8
drop 15x8

- was suppose to use some english and go a little heavier.


Spidercrawls
1 minute
1 minute


...was a good workout, chest was pumped and I am feeling pretty tired this evening.. Back tomorrow!
 
Very nice, Simon. Looks like a shoulder killer.
 
Shoulder and chest destroyed! I'm going to add in decline chest presses using the safety of my Ironmaster machine. This lift scares me when using DBs!
 
Nice inclines Simon. Not sure I can knock 8 of them out with all the other work you did too! Killer job man!
 
RegisterJr said:
Very nice, Simon. Looks like a shoulder killer.
Click to expand...

Thanks man, they are stiff today


kenpoengineer said:
Shoulder and chest destroyed! I'm going to add in decline chest presses using the safety of my Ironmaster machine. This lift scares me when using DBs!
Click to expand...

I find it hard with db's too, as I dont have padding on the concrete under my bench (just an old area rug); so can't just drop them out to the sides. I find getting upright again hard with the weight when winded lol

turff49 said:
Nice inclines Simon. Not sure I can knock 8 of them out with all the other work you did too! Killer job man!
Click to expand...

Thanks Brian, really trying to push hard.
 
9/11/2015 Back

Chest and shoulders are pretty stiff this morning, which is always sign of a good session. Was able to get a back workout in this morning, which is a nice change from after work.

DB Rows
65x10
75x10
85x10
95x10
105x10
105x10
105x9/8
105x10/8

Smith Machine Rows
135x8
155x8
175x8
185x8
185x8
185x8
185x8

- these nag my lower back a little but really feel awesome in the lats


Close Grip Facing Away Pulldowns
160x10
160x10
160x10
160x10

Wide Grip Pulldowns - with a stretch
180x10
180x10
180x10
180x10

DB Shrugs
70x10
70x10
70x10

Hyperextensions
10
10
10

- banded
 
9/12/2015 Arms / Calves

Helluva pump this morning. Arm blew up nice, but shaky as heck after all was said and done.


Vbar Pushdowns
70x15
80x15
90x15
100x15
100x15
110x15
110x15
120x15
120x15


1.5 Barbell Curls
70x8
70x8
80x8
80x8
85x8
85x8


Bent Over Rope Extensions (facing away)
110x8
120x8
120x8
120x8
90x25


DB Curls w/Fat Gripz
35x8
35x8
35x8
35x8

Close Grip Pushups
15
15
15
15

Reverse Preacher Curls
65x10
65x10
65x10
65x10


Standing Calf Raises
205x15
205x15
205x15
205x15
205x15
205x15

- 15 reps, 15 bw reps for rest, 15 reps...with this set up there is really no rest and the last 2 sets were just brutally hard.


100's

Preacher Curls
45x100

Rope Pushdowns - Pumping Style
55x100
 
Nice workout. Will hit some arms and light chest tonight
 
Your body has been conditioned for insane working sessions! Nice job Simon!
 
Dang homie took the 100 rep set to the preacher bench...only place to pause and rest there is in the contracted position!
 
9/13/2015 Secondary Legs

Had a bit of a rough night last night. Self inflicted... drinks, good food ... bed around 3am. Woke up a tad hungover (don't do this often)..but went for a run and started sweating it out of me! Leg session today was more just a pump session and actually went well considering a lack of sleep.

Leg Curls
70x10
80x10
90x10
100x10
100x10
100x10
100x10
100x10

Squats - Explosive
135x10
155x10
175x10
205x6
225x6
235x6
245x6
255x6

Leg Extensions
90x20
90x20
90x20
90x20

Front Squats
115x8
135x8
155x8
175x4

- lost it @ 175 and decided that was good for today.
 
Front squats as a closer lift to an already grueling leg workout = FTW! Nice job!
 
Lol Wasme getting down!!!! Solid leg workout! We finally hit 48 degrees today and people already in coats. I'm like really its still hot.
 
Awesome work in here Simon.

FYI, getting drunk and streaking isn't exactly going for 'a run'.
 
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