Wasme's recomp journey....

Yesterday started 'Big Beyond Belief'... I am not sure how long i will go with it... supposed to be 18 weeks, as for me the volume is low - but maybe it will be a way to strengthen areas, and easy my back in by avoiding some exercises. Anyone interested in reading the program feel free to PM me and I can send to you or pm you a link to it.

Also no more beer as of yesterday - for a while, and cleaning up my eating.

Ramp 1 - Day 1 (120 sec rest periods / 2 warmups / 3 work sets)

Wide Grip Pulldowns
135x15
175x15
205x15
205x13
205x14

Flat Bench Press
135x15
155x15
165x15
175x13
175x12


Ez Bar Curls
60x15
70x15
80x15
80x14
80x12


Standing Calf Raise
135x15
185x15
225x15
225x15
225x15
 
wasme said:
The work increases each week. You hit each body part 3 times a week. But three different rep ranges each time. So you get the strenght and endurance aspects. Set up push/pull style.
Click to expand...

wasme said:
Yesterday started 'Big Beyond Belief'... I am not sure how long i will go with it... supposed to be 18 weeks, as for me the volume is low - but maybe it will be a way to strengthen areas, and easy my back in by avoiding some exercises. Anyone interested in reading the program feel free to PM me and I can send to you or pm you a link to it.

Also no more beer as of yesterday - for a while, and cleaning up my eating.

Ramp 1 - Day 1 (120 sec rest periods / 2 warmups / 3 work sets)

Wide Grip Pulldowns
135x15
175x15
205x15
205x13
205x14

Flat Bench Press
135x15
155x15
165x15
175x13
175x12


Ez Bar Curls
60x15
70x15
80x15
80x14
80x12


Standing Calf Raise
135x15
185x15
225x15
225x15
225x15
Click to expand...

Okay so this is the program I thought it was. Was a nice program and I made some good progress on it for sure. Don't worry that the volume is lower than you are used to. That is a good thing. You have to work some different avenues to keep progress moving along at a good clip.
 
Basics of the program are:

Working each body part 3 times a week. Endurance 13-15 rep, Strength 10-12 rep, Power 8-10 rep (Day 1,2 3,4 5,6)
As each week progress through the ramp up the sets increase
On week 4 you do 2-3 weeks of "Supergrowth" which are have lower rep ranges. (Endurance 10, Strength 8, Power 5)

Then move on to Ramp 2 and then Ramp 3...

Will see how it goes..
 
MrKleen73 said:
Okay so this is the program I thought it was. Was a nice program and I made some good progress on it for sure. Don't worry that the volume is lower than you are used to. That is a good thing. You have to work some different avenues to keep progress moving along at a good clip.
Click to expand...

Thanks Chris. Glad it was the one you were thinking of.
 
So will there be a lower movement each day as well? I notice it's just calves today with the push pull work.
 
Hyde said:
So will there be a lower movement each day as well? I notice it's just calves today with the push pull work.
Click to expand...

Yes there are legs everyday... as the weeks get deeper i believe it is big muscle legs 6 days a week splitting hams/quads i will need to check
 
Ramp 1 Day 2 - 120 second rest

Smith Shoulder Press
95x15
105x15
115x15
125x15
125x14

Rope Pushdowns
70x15
80x15
90x15
90x15
90x15

Squats
135x15
155x15
185x15
185x13
175x12

Abs
Rope Crunches ss Vbar pushdowns*
15 / 100 x 10
15 / 100 x 10
15 / 100 x 10
15 / 100 x 10
15 / 100 x 10

* not part of routine
 
No more beer?

I'm interested in the program.
 
RegisterJr said:
No more beer?

I'm interested in the program.
Click to expand...

No, I need to take a break. I mean I will still have 1-2 here and there, but the entire summer has been a craft beer festival in my backyard and local breweries.. Of course, that leads to poor food choices, snacking and god knows what! (Although I assure you none of those Florida Trani-Strip joints my friend)....

Emailed to you..
 
Ramp 1 Day 3

Incline Bench Press
135x12
155x12
165x12
175x12
175x11

D Grip Pulldowns
160x12
180x12
200x12
210x12
210x12

- work sets had a hold on contraction


Preacher Curls
50x12
60x12
70x12
80x11
80x10


Seated Calf Raises
135x15
135x15
185x15
185x15
185x15
 
Good idea on lowering the beer consumption. I lower my alcoholic beverages every time I set one down. ;)

No really it is a great idea and I do it quite often. Any time I notice I am drinking more frequently than usual I cut back for a bit.
 
MrKleen73 said:
Good idea on lowering the beer consumption. I lower my alcoholic beverages every time I set one down. ;)

No really it is a great idea and I do it quite often. Any time I notice I am drinking more frequently than usual I cut back for a bit.
Click to expand...

LOL, plus my left arm has gotten way stronger, unless that is from.... :boobies:
 
Changing up what i figure will be my exercise selection a little... think I will go with the following:

Day 1 (13-15 rep)
Pulldowns - Wide
Decline Bench
DB Curls
Calves

Day 2 (13-15 rep)
Smith Shoulder Press
Rope Pushdowns
Leg Press
Roman Chair

Day 3 (10-12 rep)
Incline Bench
D Grip Pulldowns
Preacher Curls
Calves

Day 4 (10-12 rep)
DB Shoulder Press
V-Bar Pushdowns
SLDL \ Leg Extension
Abs

Day 5 (8-10 rep)
Meadows or DB Row
Bench Press
Calves
EZ Bar Curls

Day 6 (8-10 rep)
Military Press
Close Grip Bench
Squat
Abs

- I might introduce Deadlifts and Barbell Rows at some point, but seem to always tweak my back at some point, so for now want to avoid that.. You have done this one MrKleen73 look ok to you?
 
I would do chins on day 5 and put the meadows or Db row on day 3 and drop the D-handle pulldowns entirely if it were me, but this looks like fun!

Chins have been proven to have the greatest amount of muscle activation (free bicep and ab stimulation), and work awesome as a heavy movement as they provide traction for your back. D-handle is my fav Pulldown or cable row but they say to do what's hard to improve. I consider d-handle a fun bonus set at the end for doing all the other rowing I hate lol. That's my reasoning, if you were curious.
 
Hyde said:
I would do chins on day 5 and put the meadows or Db row on day 3 and drop the D-handle pulldowns entirely if it were me, but this looks like fun!

Chins have been proven to have the greatest amount of muscle activation (free bicep and ab stimulation), and work awesome as a heavy movement as they provide traction for your back. D-handle is my fav Pulldown or cable row but they say to do what's hard to improve. I consider d-handle a fun bonus set at the end for doing all the other rowing I hate lol. That's my reasoning, if you were curious.
Click to expand...

^^^^ Chin enthusiast here.
 
Hyde said:
I would do chins on day 5 and put the meadows or Db row on day 3 and drop the D-handle pulldowns entirely if it were me, but this looks like fun!

Chins have been proven to have the greatest amount of muscle activation (free bicep and ab stimulation), and work awesome as a heavy movement as they provide traction for your back. D-handle is my fav Pulldown or cable row but they say to do what's hard to improve. I consider d-handle a fun bonus set at the end for doing all the other rowing I hate lol. That's my reasoning, if you were curious.
Click to expand...

So palms facing shoulder width.. Day 5.. and Meadows to Day 3... I actually think I like that as I found Meadows with Squats left my back kinda tender yesterday... (update coming)

So far it is ok. I was wrong about it not being enough - today is my rest day and my entire body is feeling the past 6 workouts..

hairygrandpa said:
^^^^ Chin enthusiast here.
Click to expand...

Well that was seconded, so think I will make the change.

Ricochet247 said:
What's up with the spandex pants I keep seeing here. Are you trendsetting??
Click to expand...

You no like? enhances my butt...

RegisterJr said:
Ah, I remember that. I had to help bail him out.
Click to expand...

...is that what you call it?
 
Ramp 1 / Day 4

Got all my workouts in this weekend, but weekend totally got away from me besides that. Sushi dinner out Friday evening, then out of town to visit the folks on Saturday.. Damn my dad put on a great bbq....steak, chicken, and sausage (you'd think he was tailgating!)...then yesterday was catch up on everything around the house/groceries, etc. You know how it goes....

Anyways... updates:

DB Shoulder Press - Standing
20x12
30x12
40x12
40x12
45x11

- have to do these standing as last time I did them seated I found they were hard on my lower back?


Vbar Pushdowns
90x12
90x12
110x12
115x12
120x12


Stiff Legged Dead / Leg Extensions* (added, not part of workout)
110x12 / 70x12
120x12 / 80x12
140x12 / 95x12
160x12 / 95x12
160x11 / 95x12


Abs
Wheel of Death 5x10 (last set was 7)
 
Ramp 1 / Day 5 (Saturday)

Meadows Rows
50x10
70x10
80x10
90x10
100x10

Bench Press
135x10
155x10
185x10
205x10
225x7

Standing Calves (in Smith)
135x15
185x15
225x15
245x15
265x15

Ez Bar Curls
50x10
70x10
95x10 - tough to 10 here
95x8
95x6
 
Ramp 1 / Day 6 (Sunday)

Standing Overhead Barbell Press
70x10
90x10
110x10
120x10
130x8

- in all honesty, this is a pretty new exercise for me, never do them.. time to start.

Close Grip Bench (in Smith)
115x10
135x10
155x10
175x10
185x10


Barbell Squat
135x10
165x10
185x10
205x10
205x7


Abs
Crunches 5x25

....Today (Monday) REST
 
Ramp 1 / Day 6 (Sunday)

Standing Overhead Barbell Press
70x10
90x10
110x10
120x10
130x8

- in all honesty, this is a pretty new exercise for me, never do them.. time to start.

Close Grip Bench (in Smith)
115x10
135x10
155x10
175x10
185x10


Barbell Squat
135x10
165x10
185x10
205x10
205x7


Abs
Crunches 5x25

....Today (Monday) REST
 
Ramp 1 / Day 6 (Sunday)

Standing Overhead Barbell Press
70x10
90x10
110x10
120x10
130x8

- in all honesty, this is a pretty new exercise for me, never do them.. time to start.

Close Grip Bench (in Smith)
115x10
135x10
155x10
175x10
185x10


Barbell Squat
135x10
165x10
185x10
205x10
205x7


Abs
Crunches 5x25

....Today (Monday) REST
 
You like the OHP so much you did it for 3 workouts

Brace like a mother on them and don't ever let it become an incline press and your back will stay happy (and core will actually get stronger over time).
 
Hyde said:
You like the OHP so much you did it for 3 workouts

Brace like a mother on them and don't ever let it become an incline press and your back will stay happy (and core will actually get stronger over time).
Click to expand...

They just didn't feel right the first 2 times.
 
I agree with Hyde's suggestions as well. Chins and Pull ups are the Squats for back. Most bang for your buck movement right there.
 
Hyde said:
You like the OHP so much you did it for 3 workouts

Brace like a mother on them and don't ever let it become an incline press and your back will stay happy (and core will actually get stronger over time).
Click to expand...

Thanks for the tip, and ya not sure what happened there lol

RegisterJr said:
They just didn't feel right the first 2 times.
Click to expand...

...I'm eager what can i say

MrKleen73 said:
I agree with Hyde's suggestions as well. Chins and Pull ups are the Squats for back. Most bang for your buck movement right there.
Click to expand...

Thanks Chris!

Hyde said:
I figured especially since he has back issues to mind and strengthen, the extra traction would be welcome.
Click to expand...

Good point
 
Ramp 1, Week 2, Day 1 (90 second rest periods this week as well as extra set)

Felt good to get back at it today. I think the training style change, has rekindled my inner drive.

Wide Pulldowns
180x15
190x15
210x15
220x15
220x15
220x15

Decline Bench (in Smith)
135x15
165x15
175x15
185x15
185x13
185x13

Hammer Curls (DBs same time)
25x15
30x15
35x15
40x15
40x14
40x12

Standing Calf Raises
135x15
185x15
225x15
235x15
245x15
245x15
 
I can't wait to feel the motivation too. Maybe I need to switch things up.
 
RegisterJr said:
I can't wait to feel the motivation too. Maybe I need to switch things up.
Click to expand...

Let's see if it lasts.

How close are you to getting your power rack?

My wife was all about me having the basement rec room as my gym which is 27x11... and moving the tv and couch into the spare bedroom that is now empty down there - after my son moving out. This way her new car could go in the garage. Now she is thinking she would rather leave it outside and me move my office down to that bedroom... Time to remind her what cleaning SNOW off a car is like!
 
Ramp 1, Week 2, Day 2

Really good session today after work... my triceps were just pumped to the max and really had to force myself to completes the sets.. (painful pump)


Smith Shoulder Press
85x15
105x15
115x15
125x15
125x13
125x12

- a little weaker on these this week..but this is to be expected here and there according to the book.

Tricep Rope Pushdowns
70x15
80x15
90x15
90x15
90x15
90x15

- last couple of reps on the last two sets were more the Meadows pumping style, not full flex


Leg Press (in Smith from floor)
225x15
315x15
405x15
405x15
405x14
405x12

- that leg pain started to reappear on the last two sets... got to 12 and just couldnt go further.


Roman Chair
15
15
15
13
9
 
Monster Lat Pulldowns. Are you still using a band whenever you do pull-ups? Because your pulldown strength is righteous.

Also, what kind of leg pain on the smith lp? Because if it's shooting/tingly down the side, it could certainly be sciatic pain from a bulging disc pressing against the nerve.
 
wasme said:
Let's see if it lasts.

How close are you to getting your power rack?
Click to expand...

I received a text last nigh saying id be contacted today about the details. Im working out in the garage this morning. If i had the new rack i could do so much more.

Is there a place you prefer to buy your bars and stuff from?
 
Simon still beasting the workouts brother! If you put the gym in the basement, leg day is going to be "interesting" as you climb the stairs. Lol
 
Hyde said:
Monster Lat Pulldowns. Are you still using a band whenever you do pull-ups? Because your pulldown strength is righteous.

Also, what kind of leg pain on the smith lp? Because if it's shooting/tingly down the side, it could certainly be sciatic pain from a bulging disc pressing against the nerve.
Click to expand...

Thanks Hyde. No I will be on bands. I can only do a couple before i need assistance.

It is similar to sciatica, right leg has a bit of a shooting pain that makes it hard to extend it fully after 4-5 sets. I was thinking perhaps i need to just squat light (perhaps safety bar squats) on those days... but hoping i can just get past it.

RegisterJr said:
Is there a place you prefer to buy your bars and stuff from?
Click to expand...

Well i get them all up here. Fitnessdepot and fitnessavenue

kenpoengineer said:
Simon still beasting the workouts brother! If you put the gym in the basement, leg day is going to be "interesting" as you climb the stairs. Lol
Click to expand...

Thanks... Really though! Mind you there is a full bathroom in the basement, and couches, fridge... i really dont need to leave it :)
 
Don't get locked into the trap that any single lift or exercise is mandatory for muscle gain - if you can stimulate the muscle sufficiently, it will respond. So if something is a recurring problem....ditch it for something else or add more volume to proven movements for you, I say.
 
wasme said:
Let's see if it lasts.

How close are you to getting your power rack?

My wife was all about me having the basement rec room as my gym which is 27x11... and moving the tv and couch into the spare bedroom that is now empty down there - after my son moving out. This way her new car could go in the garage. Now she is thinking she would rather leave it outside and me move my office down to that bedroom... Time to remind her what cleaning SNOW off a car is like!
Click to expand...
It is time to remind her that she told you that you could have it and now you are going to be extremely disappointed if she rips that dream away from you. Tell you don't ask for much but not having to go workout in freezing weather seems like an extremely reasonable request now that the room is not needed. That OR Move your office down there with the equipment. Either way, make sure you weigh in on the decision heavily so she realizes you will truly be disappointed if this is taken away from you.

Honesty is the best policy pimpin!


Hyde said:
Don't get locked into the trap that any single lift or exercise is mandatory for muscle gain - if you can stimulate the muscle sufficiently, it will respond. So if something is a recurring problem....ditch it for something else or add more volume to proven movements for you, I say.
Click to expand...
AMEN to that! I am sure doing leg press with his lumber and sacrum being forced into the floor is not doing his back any favors.
 
Simon, may have already said this before, move the wallet out of your back pocket and to the front. Sciatica can be triggered by the wallet pressing on the nerve.
 
MrKleen73 said:
It is time to remind her that she told you that you could have it and now you are going to be extremely disappointed if she rips that dream away from you. Tell you don't ask for much but not having to go workout in freezing weather seems like an extremely reasonable request now that the room is not needed. That OR Move your office down there with the equipment. Either way, make sure you weigh in on the decision heavily so she realizes you will truly be disappointed if this is taken away from you.
Click to expand...

Will be approaching it again over the weekend. I am pretty sure I can make the gym/office work in the same space... And you are right, it would be fantastic to finally be out of the garage..

kenpoengineer said:
Simon, may have already said this before, move the wallet out of your back pocket and to the front. Sciatica can be triggered by the wallet pressing on the nerve.
Click to expand...

Done... thanks Mark!

Hyde said:
Don't get locked into the trap that any single lift or exercise is mandatory for muscle gain - if you can stimulate the muscle sufficiently, it will respond. So if something is a recurring problem....ditch it for something else or add more volume to proven movements for you, I say.
Click to expand...

I will sub them out for the time being test those waters again in a couple of weeks...
 
Also wondering if I am doing too much pressing, shoulders are not recovering. Thoughts?

Decline Bench, Smith Overhead Press, Incline Bench, DB Overhead Press, Bench, Standing OHP... even though it is 1 exercise per day.. might be wise do change DB OHP to something else?
 
Ramp 1, Week 2, Day 3

This session felt awesome!

Incline Bench
135x12
155x12
175x12
185x12
185x10
185x7


Meadows Rows
50x12
70x12
90x12
100x12
100x12
100x12/11
100x11/10

Preacher Curls
60x12
70x12
80x12
90x12
95x10
95x7

Standing Calves
135x15
185x15
225x15
235x15
245x15
255x15
 
wasme said:
Also wondering if I am doing too much pressing, shoulders are not recovering. Thoughts?

Decline Bench, Smith Overhead Press, Incline Bench, DB Overhead Press, Bench, Standing OHP... even though it is 1 exercise per day.. might be wise do change DB OHP to something else?
Click to expand...

If you are pressing every 48 hours, that's pretty high frequency. Beyond that, I'd say only do what you really wanna be doing, because the noticeable difference in gains is likely negligible.
 
Hyde said:
If you are pressing every 48 hours, that's pretty high frequency. Beyond that, I'd say only do what you really wanna be doing, because the noticeable difference in gains is likely negligible.
Click to expand...

Im pressing (that involve delts) every day... but one...
 
My opinion, that is an awful lot of pressing, and you already said your shoulders can't seem to recover. I think you answered your question.

In all honestly I probably would only do one overhead pressing movement, or if your shoulders don't recover well only do 45 degree incline, then use side and rear delt raises for the rest of your shoulder movements. Your anterior delts get PLENTY work with all of the benching.

Also keep in mind you need to do a minimum of 1 pull for every push and often 2 pulls for every push is even better with the mechanics and musculature in the back. That extra work on the smaller push muscles feeds the ego, and is fun because it is not exhausting, but a stronger body comes from a stronger back.
 
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