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Wasme's recomp journey....

4/20/2016 Chest and Shoulders

Quick update, exhausted... long day at work but got a good one in.

Post workout: 30 minutes treadmill

Swiss Bar Press
145x8
165x8
185x8
205x8
215x8
215x6
145x15, 5

Incline BB Press
135x8
185x8
205x8
225x8
245x8
255x6
255x4

Flat DB Press
80x8+4 partials out of bottom
80x8+4 partials out of bottom
80x8+4 partials out of bottom


Dips / Wide Pushups
10 / 15
10 / 15
10 / 11


Bent Over Rear Delt Raises
25x25
25x25
25x25

Side Lateral Raises
20x12
20x12
20x12

DB Overhead Press
50x10
50x10
55x10
 
Props to you getting it in after work. I just want to relax when I get home.
 
Really contemplating getting one of the multi-grip swiss bars, I found one on Amazon for $89, it is hollow but says it can hold up to 400 lbs. I don't think the collars spin but for that price and it being a specialty bar I imagine that is pretty good. I don't really see me needing to lift over 425 on benching movements, and by that I mean me developing the need since I can't bench 400 now. LOL

Does yours have the angle grips the neutral or a mixed grip? That is what I am trying to figure out which one I would like more.
 
MrKleen73 said:
Does yours have the angle grips the neutral or a mixed grip? That is what I am trying to figure out which one I would like more.
Click to expand...

Mine is all neutral grip. I believe Mark has one with both...

I dont use collars with mine. The plates never slip..

Good investment for $89 ...

RegisterJr said:
Props to you getting it in after work. I just want to relax when I get home.
Click to expand...

I have back tonight after work. I feel exhausted today, as i didnt get much sleep last night at all. So will need an extra push when i get home.
 
4/21/2016 Back

Long day... but a good back workout to finish it off.

Post workout : 30 minutes treadmill

Double Arm DB Rows
35x8
45x8
55x8
65x8
75x8
80x8
80x8
drop
60x8


Wide Grip Pulldowns (Neutral Grip)
200x8
200x8
210x8
210x8
210x8

Smith Rows
155x6
155x6
155x6
155x6

DB Pullovers
65x12
65x12
65x12

Hyperextensions
15
15
15
 
That should've pumped the back some.
 
You don't need rotating collars as the movement of the bar is pretty ridgid. Here is mine:
Invalid Link Removed
 
wasme said:
Mine is all neutral grip. I believe Mark has one with both...

I dont use collars with mine. The plates never slip..

Good investment for $89 ...



I have back tonight after work. I feel exhausted today, as i didnt get much sleep last night at all. So will need an extra push when i get home.
Click to expand...
I actually meant the part that holds the weight they spin on normal barbells to keep the movement smoother. Not that important to me.
kenpoengineer said:
You don't need rotating collars as the movement of the bar is pretty ridgid. Here is mine:
Invalid Link Removed[/QUOTE kenpoengineer Nice what brand is that one? The one I was looking at is similar to this set up.
Click to expand...
 
RegisterJr said:
That should've pumped the back some.
Click to expand...

Yep and actually what on paper didnt look like much has me feeling it a bit today... happy it is a rest day too.

Son coming for dinner he just turned 21. Be good to see him..

MrKleen73 said:
I actually meant the part that holds the weight they spin on normal barbells to keep the movement smoother. Not that important to me.
.
Click to expand...

I see what you meant now. Mine is static.
 
4/23/2016 Arms

Sun is shining, but enjoy it for most of the afternoon. Got a good lift in this morning...

Post 30 minutes on treadmill

Pushdowns
70x12
80x12
90x12

Pushdowns / Bent Rope Extensions / Bench Dips
100x12 / 100x10 / 8
100x12 / 100x10 / 8
100x12 / 100x10 / 8
100x12 / 100x10 / 8

Skullcrushers
85x10
85x10
85x10


EZ Bar Curls
80x10
85x10
90x10

EZ Curls / DB Curls / Reverse Curls
90x8 / 35x8 / 70x8
90x8 / 30x8 / 70x8
90x8 / 25x8 / 70x8
90x8 / 25x8 / 70x8

Supinated Chins
7
 
Here is the link, the bar weighs 60 lbs so it's built like a tank. I did not pay retail rather I bought it off CL for $80.

Invalid Link Removed
 
Nice workout brother! Yeah sun was shining all weekend here. I had softball tourney all day Sat, and my tan is in full effects lol.
 
Gotta love using supersets, tri-sets, and giant sets for arms! Solid work brother
 
kenpoengineer said:
Here is the link, the bar weighs 60 lbs so it's built like a tank. I did not pay retail rather I bought it off CL for $80.

Invalid Link Removed
Click to expand...

Awesome deal, the stuff you can find on CL is just awesome! You just have to keep an eye out for that great deal!

I am waiting for the one I posted up that had the grips like this to come back in stock at the site then I am ordering it.


Nice work Simon I bet your guns were more like cannons by the end of that!
 
4/26/2016 Legs...

Had a couple of day off (working for the most part), so was itchin' to get back in the garage today.

Post workout: 30 minutes cardio

Lying Leg Curls
60x8
70x8
80x8
90x8
100x8
100x8
100x8
100x8
- focus on slow eccentric

Squats
135x8
185x8
225x8
255x8
265x8
275x6
275x5
drop
225x6
drop
185x5


Leg Press (in smith from floor)
315x10
365x10
365x10
365x10
365x10
- 45 seconds rest between sets...


Stiff Legged Deads
140x10
160x10
160x10
160x10
 
I don't think I could hang with hat leg routine anymore. I'd need a cot to nap in between squat sets. Insane my man.
 
RegisterJr said:
I don't think I could hang with hat leg routine anymore. I'd need a cot to nap in between squat sets. Insane my man.
Click to expand...

Well, he DID have a couple days off! Lol. Canadian Beast!
 
Good stuff and those 45 second rest periods had to be fun on the leg press!
 
RegisterJr said:
I don't think I could hang with hat leg routine anymore. I'd need a cot to nap in between squat sets. Insane my man.
Click to expand...

Was a good session, but had me nauseous on the treadmill and for most of last evening lol

kenpoengineer said:
Well, he DID have a couple days off! Lol. Canadian Beast!
Click to expand...

You are right, that rest did me some good!!

MrKleen73 said:
Good stuff and those 45 second rest periods had to be fun on the leg press!
Click to expand...

Ya legs got rather shaky
 
4/27/2016 Chest and Shoulders

I wasn't sure how this one was going to go as last night, I got a total of 90 minutes of sleep and even that 90 minutes was broken. Got it done though.

Post Workout: 30 minutes on the treadmill.


Flat DB Press
60x8
65x8
75x8
80x8
85x8
90x8
95x6

Incline Barbell Press
135x6
185x6
225x6
225x6
225x6
225x4

Dips
8
8
8
8

Stretch Pushups
15
13
12

Bent Over Rear Lateral Raises
20x15
20x15
20x15

Smith Machine Front Press
115x10
115x10
115x10

Front Plate Raise (above eye level and hold)
35x12
35x12
35x12
 
What the heck were you up all night for?
 
RegisterJr said:
What the heck were you up all night for?
Click to expand...

Domestic stress out the ying yang.. not much sleep in 3 - 4 days... but all will work itself out.

Mark had a good quote not long ago that i should read to put things in perspective .. of course i cant remember it .. should look back. ( might have been something along the lines of whatever is bugging you, in 10 years will it even matter... i dunno tired and rambling.

Had a good day with Ashley my daughter though. Picked up another bar, 300 lbs in olympic weights, a meadows row handle, foam roller, and a pair of good db's to expand my premade stuff. Might have stopped at a couple of breweries for lunch and to get some bottles for the cellar too
 
4/28/2016 (YEsterday) BACK

- Realized i was so tired yesterday i completely forgot to post my workout lol


Supinated Pulldowns
140x10
160x10
180x10
180x10
180x10
180x10
180x10 + 10 partials

Wide Grip Pulldowns
180x8
180x8
200x8
200x8 + 8 partials

DB Pullovers
65x12
65x12
65x12

One Arm BB Rows
60x10
75x10
85x10
95x10
95x10
95x10

- not used to these being so late in the order... fried my back though.


Facepulls
90x12
90x12
90x12

Hypers
15
15
15
 
Domestic family/blended family issues can really be draining both physically and mentally. Wish you and your family the best.

Invalid Link Removed

I also try to remember that there are always worse things that can happen:

Invalid Link Removed
 
Agree with Mark, but that doesn't make the irritation just go away. Been there too bud.
 
RegisterJr said:
Agree with Mark, but that doesn't make the irritation just go away. Been there too bud.
Click to expand...

Oh, didn't mean to make it sound like I "just" brush off the problems- I still want to bonk my stepson in the head sometimes! The issue is that the stress is killing you and not the kids. It's only a matter of time before they have kids and understand what they are doing to you. Old saying: "you will pay for your raising"!
 
kenpoengineer said:
Oh, didn't mean to make it sound like I "just" brush off the problems- I still want to bonk my stepson in the head sometimes! The issue is that the stress is killing you and not the kids. It's only a matter of time before they have kids and understand what they are doing to you. Old saying: "you will pay for your raising"!
Click to expand...

My step son is going through that age where he knows it all now. Sometimes I do think "I'm a few years he'll be on his own and he'll know better...", then I feel bad for wishing time away.
 
Thanks brothers. Mark that was the quote! Thanks man. And I agree whole heartedly. My problem is I am one that keeps things bottled up and just can't let things go. Something I need to learn to do. As you are right - stress kills.
 
4/30/2016 Saturday... Arms/Calves

Good arm workout today. Triceps felt very swollen.

Rope Pushdowns (w/Fat Gripz on rope) superset One-Arm Cable Extension
70x12 / 30x8
80x12 / 30x8
90x12 / 30x8
90x12 / 30x8
90x12 / 30x8
90x12 / 30x8
90x12 / 30x8

Bent Overhead Rope Extension (fat gripz on rope)
80x12
90x12
100x12
100x12
100x12
100x12


Ez Curls (w/ fat gripz)
70x12
80x12
90x12
100x10
110x8
110x5


DB Curls superset Hammer Curls
30x8 / 30x8
30x8 / 30x8
30x8 / 30x8
30x8 / 30x8

Preacher Curls
95x6
95x6
95x6
95x6

Standing Calf Raises
185x15
185x15
185x15
185x15
185x15
185x15

Dorsiflexion
50
50
50
50
 
5/1/2016 Chest/Back/Shoulder Secondary


Straight Arm Pulldown ss Machine Flyes
90x10 / 90x12
90x10 / 100x12
90x10 / 100x12
90x10 / 100x12

Flat Bench Press ss D Grip Pulldowns
135x10 / 180x10
185x10 / 180x10
185x10 / 180x10
195x10 / 180x10

Slight Incline Bench Press ss Wide Grip Stretch Pulldowns
185x10 / 180x10
185x10 / 200x10
185x10 / 200x10
185x10 / 200x10

DB Side Lateral Raise ss Front Plate Raise (both to eye level)
15x10 / 25x10
20x10 / 25x10
20x10 / 25x10
20x10 / 25x10
 
Beatin' the garage equipment up today man.
 
Stress at home can be quite overwhelming!!! I have found myself at times holding grudges too! Lots of prayer to help work through it is what helps me! Way to keep training and push through!!
 
Brother we all been there. I grew up with a Dad that loved me to death and worked hard for me and my mother. But he also had a temper. He didn't ever hit her, but he let his job effect him at home some times. I learned quickly what a temper can do, and how it can destroy friendships. I had to learn myself to control my anger. People are always telling me I'm to nice, but it's bc one that's how I am naturally, and two I learned not to be a tazmanian devil lol. I worked with a guy that was crazy as hell, but in a unique way. You could never tick this guy off. I sat and watched people try to purposely set him off and it never worked. One day I asked him how do always stay so calm, and positive when people try and provoke you. His words "Tommy ultimately you alone have the only decision on how to react to any situation" At the end of the day was what you blew up really even worth the energy you wasted. That stuck with and always will. Don't let it bottle up, talking is always better then just letting it go. I'll keep you in my prayers brother. BTW don't ever say your triceps felt swole bc that's every day for you lol.
 
packers6211 said:
Brother we all been there. I grew up with a Dad that loved me to death and worked hard for me and my mother. But he also had a temper. He didn't ever hit her, but he let his job effect him at home some times. I learned quickly what a temper can do, and how it can destroy friendships. I had to learn myself to control my anger. People are always telling me I'm to nice, but it's bc one that's how I am naturally, and two I learned not to be a tazmanian devil lol. I worked with a guy that was crazy as hell, but in a unique way. You could never tick this guy off. I sat and watched people try to purposely set him off and it never worked. One day I asked him how do always stay so calm, and positive when people try and provoke you. His words "Tommy ultimately you alone have the only decision on how to react to any situation" At the end of the day was what you blew up really even worth the energy you wasted. That stuck with and always will. Don't let it bottle up, talking is always better then just letting it go. I'll keep you in my prayers brother. BTW don't ever say your triceps felt swole bc that's every day for you lol.
Click to expand...

Thanks brother, for everything you said. Truly appreciated!
 
5/3/2016 Legs

Well, this one was pretty gruelling, but got through it in about 70 minutes. Plus 30 minutes on the treadmill to keep the blood flowing...

Leg Curls
70x12
80x12
90x12
100x12
100x12
100x12
100x12
drop
80x8
drop
60x8

Leg Press (from floor in smith)
225x10
315x10
365x10
405x10
425x10
445x10
465x10
465x10
drop
365x10
drop
285x13


Smith Squats
135x8
185x8
225x8
225x8
225x8
drop
185x6
drop
135x6

Split Squat Drop Set
45x8+8 second iso hold
drop 35x8+8 second iso hold
drop 25x8+8 second iso hold
drop 0x8+8 second iso hold

- 32 reps on left side, then 32 on right
- last drop on both side I couldnt handle anyway burnt like hell.


Stiff Legged Deadlifts
140x8
160x8
160x8
170x8
 
It just goes on and on....


FINAFLEX REP
Visit our website at *
*FINAFLEX.com
@RegisterJr on
Twitter and Instagram.
 
5/4/2016 Chest and Shoulders

Had a long day at work today, followed buy a good workout. Was really happy with the db press numbers i got up. But did find my left shoulder started nagging as the workout wore on. I was doing band over and backs between each set which did keep things loose.

Post workout: 30 minutes on treadmill

Flat DB Press
45x8
55x8
65x8
75x8
85x8
95x8
105x8
105x6
drop
85x7
drop
65x9

- been a while since I got over 100...so was pretty stoked.


Incline BB Bench Press
135x8
165x8
195x8
225x8
245x8
255x6


Flat Barbell Bench
225x8
225x8
225x8
225x6

Machine Flyes
90x15
90x15
90x15
90x15

Bent Over Read Lateral Raises
25x15
25x13,2
20x15
20x15

DB Side Laterals
20x8
20x8
20x8
20x8

Front Plate Raise
25x12
25x12
25x12
 
I dreamt that I had a bench in my garage but woke up and it was not there.

Killin that incline hombre.
 
High volume and heavy! Strong Freak!
 
wasme said:
Domestic stress out the ying yang.. not much sleep in 3 - 4 days... but all will work itself out.

Mark had a good quote not long ago that i should read to put things in perspective .. of course i cant remember it .. should look back. ( might have been something along the lines of whatever is bugging you, in 10 years will it even matter... i dunno tired and rambling.

Had a good day with Ashley my daughter though. Picked up another bar, 300 lbs in olympic weights, a meadows row handle, foam roller, and a pair of good db's to expand my premade stuff. Might have stopped at a couple of breweries for lunch and to get some bottles for the cellar too
Click to expand...
Awesome, did you get a good deal or buy it all knew?

What is a Meadows Row handle? I have done them but have never seen anyone using a handle for it. Just grabbing the sleeve of the bar.
wasme said:
Thanks brothers. Mark that was the quote! Thanks man. And I agree whole heartedly. My problem is I am one that keeps things bottled up and just can't let things go. Something I need to learn to do. As you are right - stress kills.
Click to expand...

Something quite simple and effective is to write down what is bothering you then burn it. Gives you a release. Symbolic things like that have a strong effect on the subconscious minds perception, and symbolically letting go of the problems gives you that release on a very real level.
 
MrKleen73, wasme hey bro I don't know your faith or if you believe in God at all. I apologize if I'm overstepping my boundaries. There is a movie you can watch that will help set your situations right. It even deals with a couple who have issues with work, marriage and anger, how to handle any and all situations through God and power of prayer called "WAR ROOM".
It's free On Demand through comcast but available through Netflix.
 
HokiePride said:
MrKleen73, wasme hey bro I don't know your faith or if you believe in God at all. I apologize if I'm overstepping my boundaries. There is a movie you can watch that will help set your situations right. It even deals with a couple who have issues with work, marriage and anger, how to handle any and all situations through God and power of prayer called "WAR ROOM".
It's free On Demand through comcast but available through Netflix.
Click to expand...

I typically don't get into religion, but will say that I completely believe in the importance of faith, belief, and the power it has to effect someones life and sense of well being.
 
RegisterJr said:
I dreamt that I had a bench in my garage but woke up and it was not there.

Killin that incline hombre.
Click to expand...

That damn diet you are on, messing with your head ;)

Thanks Thomas

kenpoengineer said:
High volume and heavy! Strong Freak!
Click to expand...

Thanks Mark!

MrKleen73 said:
Awesome, did you get a good deal or buy it all knew?

What is a Meadows Row handle? I have done them but have never seen anyone using a handle for it. Just grabbing the sleeve of the bar.
Click to expand...

No bought it all new, but actually got everything at good prices...did some shopping around.

I used the handle today, bar felt heavier for some reason, not sure if i liked it or not...

Invalid Link Removed


Something quite simple and effective is to write down what is bothering you then burn it. Gives you a release. Symbolic things like that have a strong effect on the subconscious minds perception, and symbolically letting go of the problems gives you that release on a very real level.
Click to expand...

I will give that a try, that way no one gets the feathers ruffled and i cant say whats on my mind.

HokiePride said:
MrKleen73, wasme hey bro I don't know your faith or if you believe in God at all. I apologize if I'm overstepping my boundaries. There is a movie you can watch that will help set your situations right. It even deals with a couple who have issues with work, marriage and anger, how to handle any and all situations through God and power of prayer called "WAR ROOM".
It's free On Demand through comcast but available through Netflix.
Click to expand...

Thanks, like what Chris said I don't get into religion, but respect it. Just might check that out! Thanks HP
 
5/5/2016 Back

Up early this morning to get my session in before work. I have not done that in a long time, and funny enough now i realize how much I miss that great feeling all day long. And well let's face it, it is nice to know when i get home tonight, i wont have to start slugging the iron around - just help with dinner and relax some.

Post Workout: 30 minutes


One Arm BB Rows (with handle)
60x8
70x8
80x8
90x8
90x8
100x8
100x8


Hammer Grip Pulldowns (various widths)

Wide:
160x10
170x10
180x10
190x10
190x10

Shoulder Width:
190x10
190x10
190x8

Close Grip Width:
180x10
180x10
180x10


Incline Bench Prone Rows
135x12
135x12
135x12
135x12

Incline Bench Shrugs
60x10
60x10
60x10
60x10


Straight Arm Pulldowns ss Single Arm Pulldowns (L then R) ss Plate Shrugs
90x10 / 70x8 / 45x20
90x10 / 70x8 / 45x20
90x10 / 70x8 / 45x20
90x10 / 70x8 / 45x20
 
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