Wasme's recomp journey....

Forgot to post this yesterday:

Ramp 2, Week 3, Day 1

Kicked off Week 3 of this ramp with a great workout. Rest periods this week are pretty much nil, so I am supersetting two exercises and just rolling through with no breaks. Except to get fluid in me, or jot down the set performance. Also an extra set is added across the board this week.

Wide Grip Pulldowns ss Decline Smith Bench
180x15 / 115x15
190x15 / 135x15
200x15 / 155x15
210x15 / 175x15
220x15 / 185x13
220x15 / 185x9



Leg Extensions ss Alternating DB Curls
70x15 / 25x15
80x15 / 30x15
90x15 / 35x15
100x15 / 35x15
100x15 / 35x15
100x15 / 35x15

- could not make the jump to 40's this week on curls


Standing Calf Raises ss DB Shrug
60x15 / 60x10
70x15 / 70x10
70x15 / 70x10
70x15 / 70x10
70x15 / 70x10
70x15 / 70x10
 
Volume Freak!
 
Ramp 2, Week 3, Day 3


..Very tired after this one. Although I did throw a chunk of pork in the slow cooker this morning and my post workout meal was pulled pork on a bun x 2... was excellent!



D Grip Pulldowns ss Incline Bench
180x12 / 135x12
190x12 / 155x12
200x12 / 175x12
210x12 / 185x11
220x12 / 185x8
220x12 / 185x7


Preacher Curls ss Barbell Squats
70x12 / Bar x12
80x12 / Bar x12
90x12 / 95x12
90x12 / 135x12
90x12 / 135x12
90x12 / 135x12

- light to see how the back handled it. And will likely keep it not much heavier for a bit.

Calves (standing in smith) ss Bent Over Lateral Raises
225x15 / 10x10
225x15 / 15x10
245x15 / 20x10
245x15 / 20x10
245x15 / 20x10
245x15 / 20x10
 
Ramp 2, Week 3, Day 4

This is last nights session.. was a good one but I really am taking a beating this week. Good news is my back feels pretty damn good!

DB Press ss Wide Grip Pullups (Band Assisted)
45x12 / 12
65x12 / 12
75x12 / 12
80x12 / 12
85x10 / 12
85x7 / 12


Vbar Pushdowns ss Leg Extensions
90x12 / 70x12
110x12 / 90x12
120x12 / 90x12
130x12 / 100x12
130x12 / 100x12
130x12 / 100x12

Calf Press ss Front Plate Raise
70x15 / 25x10
70x15 / 25x10
70x15 / 25x10
70x15 / 25x10
70x15 / 25x10
70x15 / 25x10
 
Ramp 2, Week 3, Day 5

Day off today, but very sore and moving pretty slow.

A heart felt thanks to all the men and women of the armed forces both in Canada and the USA on this day...

Flat Bench superset Chest Support Barbell Row (incline bench)
135x10 / 110x10
155x10 / 130x10
185x10 / 150x10
205x10 / 160x10
215x8 / 170x10
215x7 / 170x10


Ez Bar Curls superset Stiff Legged Deads
70x10 / 110x10
80x10 / 120x10
90x10 / 130x10
95x10 / 140x10
100x10 / 150x10
100x8 / 160x10

Standing Calf Raise (DB Each hand) ss Upright Rows (added)
70x15 / 70x10
70x15 / 80x10
70x15 / 90x10
70x15 / 90x10
70x15 / 90x10
 
wasme said:
Bent over the waist with overhead pull and extend out...

[video=youtube;AFMmqsjcfis]https://www.youtube.com/watch?v=AFMmqsjcfis[/video]



Looking good man
Click to expand...

Man i had a brain fart to not know that...

What do you do for calves? Only BB raises?
 
Always incredible workouts! Has your daughter recovered from having her wisdom teeth out?
 
RegisterJr said:
Man i had a brain fart to not know that...

What do you do for calves? Only BB raises?
Click to expand...

Few different things... using the smith i can do seated raises with the bar over my thighs, standing as well. Then holding db's (which i have been alot lately as it feels safer for the back and helps grip strength somewhat.)

love2liftkat said:
Always incredible workouts! Has your daughter recovered from having her wisdom teeth out?
Click to expand...

Thanks, and yes she has... was a walk in the park she said. But remember she did have knee surgery 5 months ago lol
 
Ramp 2, Week 3, Day 6

Pretty good session today. Although my swiss bar press numbers were down rep wise.. credit that to 3 weeks of hitting chest 6/7 days a week and it is just toast. Next week back to the every other day for supergrowth phase.

Tomorrow = REST!

Swiss Bar Press ss Seated Low Cable Row (just outside shoulder width grip)
145x10 / 90x10
165x10 / 120x10
185x10 / 140x10
195x9 / 160x10
205x6 / 160x9
205x5 / 160x8


Bent Overhead Rope Extensions ss Squats
90x10 / 135x10
100x10 / 155x10
110x10 / 155x10
120x10 / 155x10
130x10 / 155x10
130x10 / 155x10

- hoping to get the squat numbers to rise next week or the one after...

Standing Calf Raise (DB Each hand) ss Face Pulls
70x15 / 90x10
70x15 / 90x10
70x15 / 100x10
70x15 / 100x10
70x15 / 100x10
70x15 / 100x10
 
These numbers are definitely rising. Killing this program.
 
You took a few weeks w just chains - don't feel like you can't spend a few weeks around 155 if you want. Play it by feel and keep doing what you can that works!
 
kenpoengineer said:
These numbers are definitely rising. Killing this program.
Click to expand...

Thanks Mark, despite some set backs.. the program seems to be working well.

Hyde said:
You took a few weeks w just chains - don't feel like you can't spend a few weeks around 155 if you want. Play it by feel and keep doing what you can that works!
Click to expand...

Oh I know, I will slow down rep speed and stay there if it feels healthy till i feel comfident to bump..thanks brother.
 
Ramp 2, Week 4, Day 1

Supergrowth... let's see!

Should be able to get all my workouts in this week before work, which I like. Just will need to keep a quick pace and get down to business each day.


Wide Pulldowns
180x15
190x15
200x15
210x15
220x15
220x13

Decline Bench
115x15
135x15
155x15
165x15
175x14
185x12

Hammer Curls
20x15
25x15
30x15
35x15
35x15
35x15

Standing Calf Raises (DB in Hands) ss Shrugs
70x15 / 10
80x15 / 10
80x15 / 10
80x15 / 10
80x15 / 10
80x15 / 10
 
wasme said:
Few different things... using the smith i can do seated raises with the bar over my thighs, standing as well. Then holding db's (which i have been alot lately as it feels safer for the back and helps grip strength somewhat.)



Thanks, and yes she has... was a walk in the park she said. But remember she did have knee surgery 5 months ago lol
Click to expand...

Yes! I remember! She's one tough cookie...I wonder where she gets that?!
 
Sorry guys.. life been busy...

Ramp 2, Week 4, Day 2 (TUESDAY)

First time in a few weeks doing overhead presses again, felt good - shoulders certainly have recovered.

Curious to see how things progress, with not hitting most body parts daily... Should have a great effect especially for Chest and Back. I'd make that project for Legs under normal circumstances too, but with not putting much of a load on them for 3-4 weeks now that likely wont hold true.

Smith Shoulder Press
85x15
95x15
105x15
115x15
125x15
125x13
125x12

Rope Pushdowns
70x15
80x15
90x15
100x15
100x15
100x15


Leg Extensions (with 10 body weight squats to keep things moving there each set)
70x15
80x15
90x15
100x15
110x15
110x15

Roman Chair / Lateral Raise (added)
15 / 15x10
15 / 20x10
15 / 20x10
15 / 20x10
15 / 20x10
15 / 20x10
 
Ramp 2, Week 4, Day 3 (Wednesday)

Had a pretty good session this morning, pretty chilly in the garage though. Have to get to work on the basement, so I can get things moved down there before we get into sub zero temps.
My only real concern, is that the ceiling height will be an issue, as it is the same height as an Olympic bar in most areas. Like Shawn, I will not be able to do standing overhead press (not the end of the world), but I am not sure I will be able to use my pull up tower either.

So I will leave the pull up station/boxing rig in the garage, and possibly a bar for standing OHP. All things to workout, but the larger space means more equipment and more desirable conditions!


Incline Bench
135x12
155x12
175x12
185x9
185x8
185x9

Neutral Grip Pull Up
12
12
12
12
12
12

Preacher Curls
70x12
80x12
90x12
95x12
100x12
100x10

Calves
185x12
185x12
185x12
185x12
185x12
185x12
 
Ramp 2, Week 4, Day 4 (Today...)

This morning was a pretty quick session, back felt decent through the squats, but not as good as the last time around. Had to take my daughter to physio. Dependent on the surgeons strength test on Monday, she is in all likeliness done with Physio. 3 months ago, the leg was at 40% strength compared to the other leg. Surgeon said we should be nearing 80% with the next test. So if she hits it, she can just continue to work on it alone in the gym. Which would be great.

Anyways..todays lift:

DB Shoulder Press
25x12
30x12
35x12
40x12
45x12
45x12

Vbar Pushdowns
90x12
100x12
110x12
120x12
120x12
120x12

Squats
95x12
115x12
135x12
135x12
155x12
155x12

Roman Chair / Front Raise
12 / 25x12
12 / 25x12
12 / 25x12
12 / 25x12
12 / 25x12
12 / 25x12
 
Awesome about your daughter. Health is greater than wealth. These sessions make be cringe just reading them. Nice work Beastman.
 
Ramp 2, Week 4, Day 5 (friday)

Not much to say today, workout went ok, head wasnt in it, but did good.



Wide Grip Pull Up
12
12
12
12
12
12

Bench Press
135x10
155x10
185x10
205x10
215x9
225x7
225x6

Calves (Db's)
70x15
80x15
80x15
80x15
80x15
80x15

EZ Bar Curls
70x10
80x10
90x10
100x10
100x10
100x8
 
Ramp 2, Week 4, Day 6

Things were moving along great this morning, till set 4 of the squats and some how a tweak. Piss me off... halted the bar work and just finished with bodyweight. Not sure what the hell is going on!

Military Press
95x10
105x10
115x10
125x10
125x10
125x10

CGBP
115x10
135x10
145x10
155x10
165x10
165x10

Squats
95x10
115x10
135x10
135x10
bwx10
bwx10


Roman Chair / FacePull
12 / 90x12
12 / 90x12
12 / 90x12
12 / 90x12
12 / 90x12
12 / 90x12
 
Dang Simon! So sorry! Hope it heals quick! You always amaze me with your work regardless of what you're going through!
 
Tweak in the back or elsewhere?
 
Maybe it's time to dump the high bar squats in favor of hex bar squats? Back issues really kill workouts! Heal fast brother.
 
Hyde said:
Man you cannot catch a break can you! Sorry about the squats
Click to expand...

I know... I am thinking it has to be form, either that or my lower back just cant handle it anymore... I will have to work on getting a video for you guys to look at, once healed up again.

love2liftkat said:
Dang Simon! So sorry! Hope it heals quick! You always amaze me with your work regardless of what you're going through!
Click to expand...

Thanks so much
 
Ramp 2, Week 5, Day 1 (yesterday)

- No rest day this week, as i will be taking possibly Thursday, and for sure Friday and Saturday off. Buddy and I are heading away for a couple of nights for my birthday which is Saturday... should be a lot of fun.. and I get to see the Bruins play...


Wide Pulldowns
180x15
190x15
200x15
210x15
220x15
220x14

Decline Bench
115x15
135x15
155x15
165x15
175x14
185x13

Hammer Curls
20x15
25x15
30x15
35x15
35x15
35x15

Standing Calf Raises (DB in Hands) ss Shrugs
70x15 / 10
80x15 / 10
80x15 / 10
80x15 / 10
80x15 / 10
80x15 / 10
 
Ramp 2, Week 5, Day 2

Daughter had her bio-dex strength test (left vs right knee). 60% improvement from 11 weeks ago. They were incredibly happy with her progress! She is definitely working hard.

Smith Shoulder Press
85x15
95x15
105x15
115x15
125x15
125x14
125x12

Rope Pushdowns
70x15
80x15
90x15
100x15
100x15
100x15


Leg Extensions (with 10 body weight squats to keep things moving there each set)
70x15
80x15
90x15
100x15
100x15
100x15

Roman Chair / Lateral Raise (added)
15 / 15x10
15 / 20x10
15 / 20x10
15 / 20x10
15 / 20x10
15 / 20x10
 
How much core work do you do?
 
This weekend sounds like it's gonna be good! When you get healed some, send a vid squatting or front squatting with an actual broomstick. No weight but will position you different than a goblet squat with a db in hands.
 
Hyde said:
This weekend sounds like it's gonna be good! When you get healed some, send a vid squatting or front squatting with an actual broomstick. No weight but will position you different than a goblet squat with a db in hands.
Click to expand...

Ok, I will do that.. thanks man.
 
Ramp 2, Week 5, Day 3

Back feeling much better today, but will play it safe next two days (before my trip). Spent the better part of the last two days embarking on my gym transformation. (prestages) Painting/renovating the bathroom in basement, and next will be the bedroom that will be converted to the new 'kids' gaming room (aka rec room). Then the main room will be ready for me to take over. Pretty excited for that!


Incline Bench
135x12
155x12
175x12
185x12
185x10
185x8

Neutral Grip Pull Up
12
12
12
12
12
12

Preacher Curls
70x12
80x12
90x12
95x12
100x12
100x11

Calves
185x12
185x12
185x12
185x12
185x12
185x12
 
Ramp 2, Week 5, Day 4

Good session this morning, although the standing DB press didnt feel the best on my back but still getting better!

I'm heading out tomorrow.. so going to do Day5/6 in a hybrid superset style before leaving. Of course the squats will be bodyweight...Ottawa is a 4 hour drive - wouldnt be fun with a f**ked back!

Anyways..todays lift:

DB Shoulder Press
25x12
30x12
35x12
40x12
40x12
40x12

Vbar Pushdowns
90x12
100x12
110x12
120x12
120x12
120x12

Squats
15
15
15
15
15
15

Roman Chair / Front Raise
12 / 25x12
12 / 25x12
12 / 25x12
12 / 25x12
12 / 25x12
12 / 25x12
 
Ramp 2, Week 5, Day 5/6 Hybrid

Quick update, this one is in the books. Heading out in about 15 minutes... went at a fast pace this morning and all felt good.

To all of your south of the border - Happy Thanksgiving, enjoy! and be safe. Will catch up with everyones logs on Sunday or Monday.


Wide Grip Pullups (Band Assisted) superset Bench Press
10 / 135x10
10 / 155x10
10 / 185x10
10 / 205x10
10 / 225x7
10 / 225x5

Close Grip Bench superset EZ Bar Curls
105x10 / 70x10
125x10 / 80x10
145x10 / 90x10
165x10 / 95x10
175x10 / 95x8
175x8 / 95x7


Bodyweight Squat superset Face Pulls
15 / 90x10
15 / 90x10
15 / 100x10
15 / 100x10
15 / 100x10
15 / 100x10

...have a good day all.
 
Keeeeeeling it Simon.
 
Happy Birthday!
 
Excellent work Simon! I hope you have a wonderful birthday!!
 
Happy Birthday Beastman.
 
Ramp 2, Week 6, Day 1

Fantastic trip to Ottawa, so much fun... took yesterday off as it was my daughters 19th birthday.. full day with family... good times!

Wide Pulldowns
180x15
190x15
200x15
210x15
220x15
220x15

Decline Bench
115x15
135x15
155x15
165x15
175x14
185x13

Hammer Curls
20x15
25x15
30x15
35x15
35x15
35x15

Standing Calf Raises (DB in Hands) ss Shrugs
70x15 / 10
80x15 / 10
80x15 / 10
80x15 / 10
80x15 / 10
80x15 / 10
 
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