Wasme's recomp journey....

Warm ups first for that back! And warm up again afterwards! Nice arm session btw!
 
RegisterJr said:
Take some Muscle Fiber. It'll likely come back out.
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Hahaha I died laughing at that one!

So glad you're feeling better and actually taking it a little easier!! Hope tonight goes well!
 
12/9/2015 BACK

Just had an awesome back session... followed up by that massager and shortly a very hot shower. Back feels good, no pain.

Warmup: 5km run

Meadows Rows
4 sets of 8 each side

One Arm Rows
4 sets of 8 each side

- both of the above I did not go beyond 70-80 lbs. I just went slow and extremely controlled, to get a feel for how my back would react

Chest Support Rows (on incline bench)
4 sets of 10


Wide Grip Pulldowns ss Narrow Reverse Grip Pulldowns
4 sets of 10/8

Wide Neutral Grip Pulldowns ss Close Neutral Grip Pullups
4 sets of 10/8

D Grip Pulldowns
4 sets of 10

Stretchers
4 sets of 12

- felt amazing, missed these


Facepulls ss Shrugs (3 second hold)
4 sets of 15/10
 
Glad the one arm barbell rows and meadows rows didn't effect the back. I find those have a tendency to stress my back. Glad it's not doing that for you!
 
clown007 said:
Glad the one arm barbell rows and meadows rows didn't effect the back. I find those have a tendency to stress my back. Glad it's not doing that for you!
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I agree with all of this.
 
Kept it light and just worked the stretch and held form.. no twisting/leaning etc.. seemed to workout ok.. Upper back doms today have been something else!
 
12/10/2015 Legs

Second leg session since my back injury. Didn't increase weight a whole lot but did increase the intensity and added some low weight / high rep leg presses. No issues all was good!

Warmup: 5km

This run didn't go so well. I hadnt really eaten much all day... a shake/bar that was about it. Took a scoop of Stimul8 and headed out. Fought hard to keep pace and keep 'running' and not walk near the end. WHen I got home, i felt dizzy/nauseous and like I was starving. Had a couple of tortilla wraps with pb spread on it, and a couple of granola bars. Sat for 15 minutes and was fine. Weird!


Leg Curls ss Body weight squats
6 sets of 10/10

Squats
135x8x2
185x8x2
205x8x2
185x8x2
135x10x2


Leg Press from floor in Smith - slow negative
6 sets of 15 (225)


Stiff Legged Deadlifts
4 sets of 8
 
No pain FTW.

No surprise that you had an empty stomach and didn't feel great. Next time get some food in you.
 
Romanians before SLDL! Don't hurt yourself tough guy!
 
RegisterJr said:
No pain FTW.

No surprise that you had an empty stomach and didn't feel great. Next time get some food in you.
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Amazing how differently we all respond. If I eat before lifting I feel nauseous. I've been sipping on BCAA and whey protein shakes while lifting lately and having no issues.
 
kenpoengineer said:
Amazing how differently we all respond. If I eat before lifting I feel nauseous. I've been sipping on BCAA and whey protein shakes while lifting lately and having no issues.
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I prefer fasted lifting, but eventually I get to a point that I just have no gas.
 
RegisterJr said:
No pain FTW.

No surprise that you had an empty stomach and didn't feel great. Next time get some food in you.
Click to expand...

I think it is was more the fact that I had gone all day without anything, then a strong stim and out for the run...

I always run fasted. However, if it is after work, not that fasted lol


Hyde said:
What weight are you using on stiff-legs? I'd be VERY careful with those coming off a back issue
Click to expand...

Only used 110lbs.. was light and more to just get a stretch in my hams. Was very careful. Thanks brother!

MrKleen73 said:
Romanians before SLDL! Don't hurt yourself tough guy!
Click to expand...

Thanks Chris

kenpoengineer said:
Amazing how differently we all respond. If I eat before lifting I feel nauseous. I've been sipping on BCAA and whey protein shakes while lifting lately and having no issues.
Click to expand...

I am the same, I usually lift fasted too.

RegisterJr said:
I prefer fasted lifting, but eventually I get to a point that I just have no gas.
Click to expand...

..need more Stimul8 :)
 
12/12/2015 Chest/Shoulders

Yesterday was a rest day ... no run, no lifting.


Warmup: 5km

Flat Bench Press / Band Over and Back
6 sets of 10

Incline Barbell Press / DB Lateral Raises
4 sets of 8/10

Decline Smith Press / Front Plate Raise
4 sets of 15/10

Machine Flyes / Smith Overhead Press
4 sets of 10/10


Everything in this workout felt good, pushed the weight up to 225 on bench...

Going out with the wife this evening for some Sushi and then downtown to the Distillery District to see all the Xmas stuff they have there.. oh how festive... (insert grinch eye roll lol)... should be fun, its a night out!
 
Have fun man. Let's see a pic of you two afterwards.
 
^^this^^!!!
 
12/13/2015

Not time yesterday for an update... dinner out was fantastic... oh how I love me some sushi!

Warmup: 5km

Arms:

Rope Pushdowns ss EZ Curls
6 sets of 15/8

Straight Bar Pushdowns ss Alternating DB Curls
6 sets of 12/8

Bent Over head Rope Extensions ss Hammer Curls
6 sets of 12/8


Had a great pump going...
 
Love me some sushi!! Hope you and mrs have a great time!! How's the back feeling? I'm having surgery the 29th on right arm.
 
packers6211 said:
Love me some sushi!! Hope you and mrs have a great time!! How's the back feeling? I'm having surgery the 29th on right arm.
Click to expand...

We did have a great time, thanks. Back is coming along, workouts have been pain free... going to start new Meadows program after xmas, just need to keep ramping things up - carefully.

On one hand, sorry to hear, but great that you'll be all fixed up for Ball season!
 
Like a well oiled machine!
 
12/14/2015 Back

Had a good warmup (no run though)...then got to work... trying to add some intensity and volume - no issues!


Meadows Rows / One Arm Barbell Rows
4 sets of 8 each side

Wide Grip Pulldowns / Narrow Palms Facing Pulldowns
4 sets of 10/8

Wide Neutral Pulldowns / D-Grip Pulldowns
4 sets of 10/10

Stretchers / Shrugs (3 sec pause)
4 sets of 12/10

Facepulls / Bent Over Lateral Raises
3 sets of 15/10

..kept things warm, and right into hot shower... this workout went splendid!
 
All that bent over work with no back issues is a huge plus.
 
Wasme you know me all to well lol. I'm def ready for ball again. It's just carpel tunnel surgery but you know me I will fight to get recovered quicker than normal.
 
RegisterJr said:
All that bent over work with no back issues is a huge plus.
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Yes sir! and got in a bunch of squats tonight pain free as well!!! Pretty excited.

kenpoengineer said:
Made me choke on my protein shake! LMAO!!
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lol, sorry about that.

packers6211 said:
Wasme you know me all to well lol. I'm def ready for ball again. It's just carpel tunnel surgery but you know me I will fight to get recovered quicker than normal.
Click to expand...

Dam right, swinging for the fences!
 
12/15/2015 LEGS

This morning was up early and got in a 5km run before work... after work was legs. Which went very well. Still not heavy, however I did add 20 more lbs to squat this week. And 90 more to Leg press... Stiff legs I kept light.

Leg Curls ss Body weight Squats
6 sets of 8/8

Squats
135x8
135x8
155x8
185x8
205x8
225x8
245x8
225x8
205x8
185x8
155x8
135x10 - AMRAP ...dead

Leg Press (from floor in Smith)
225x15
315x15
405x15
405x15
405x12


Stiff Legged Deads
4 sets of 8 (110lbs) working the stretch
 
slow and steady!
 
I picture you running around your garage to the tune of Rocky's 'Eye of the Tiger'.
 
Enjoy the day off man.
 
12/17/2015 Chest and Shoulders

Got out this morning for a 4km jog before work.. temp was still good. Forecast for tomorrow is -2 Celsius in the morning, that'll take some getting used to.. but I get its time. Not putting the shorts away yet though!

After work:

Flat Bench Press / Band Over and Back
6 sets of 10

Incline Barbell Press / DB Lateral Raises
6 sets of 8/10

Decline Smith Press / Front Plate Raise
4 sets of 15/10

Machine Flyes / Smith Overhead Press
4 sets of 10/10

Workout was a good one. Weights moved well, and numbers slowly climbing up. Back is pain free. Very excited to get rolling on a new Routine at the end of the month
 
It's a brutal 70° here. Gonna drop LOW though, all the way to 64° today. :banana:
 
In bama the weather is absolute bipolar! We are forecasted to have 80 degree temp with t storms on Christmas day
 
Arms... good session, crazy pump (started Max Pump today)...

Vbar Pushdowns / EZ Curls
6 sets of 15/8

Rope Extensions / Seated Incline DB Curls
6 sets of 15/8

Skullcrushers / Alternating Hammer Curls
6 sets of 12/10
 
Ooooh gotta love when you've been off Max Pump for awhile and start back up!
 
12/19/2015 Back

Pretty chilly today... can't call it cold though. My morning run (5km) was in 27F weather...

Superset frenzy today, with slight rest periods for the win!

Meadows Rows ss One Arm BB Rows
4 sets of 8

Wide Grip Pulldowns ss Wide Grip Pullups
4 sets of 12/8

Seated Low Rows ss Chest Support Rows (on incline bench)
4 sets of 10/8

Narrow Reverse Grip Pulldows ss Stretchers
4 sets of 10/12
 
Nice back session there Simon. SSing the back is very, very taxing!
 
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12/20/2015 --- Yesterday... LEGS

Not time to get online yesterday.. but got in a good leg session before the craziness started...

Warmup 4km

Leg Curls ss BW squats
5 sets of 15/10

Squats
8 sets of 8-10

- weight didnt go over 185 but go nice and low on every rep


Leg Press (from floor in Smith) ss Smith Calf Extensions
5 sets of 20 / 25

- 315 for weight with a slow negative..


Stiff Legged Deads
4 sets of 8


....no rest day today as I want to roll 4 workouts into xmas
 
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