Wasme's recomp journey....

wasme said:
Weird though, after deadlift day, I noticed my right arm (mid forearm to mid bicep) extremely sore. Almost like I have done 100 curls. That flared up today on my 6th work set. Pushed through but really annoyed me. Reminded me of the bicep pain that RegisterJr has mentioned in the past. I hope this doesnt become a thing.
Click to expand...

How is this? Did it go away completely?

I'm constantly stretching my bicep, BT, and ST with bands. I can tell when I'm not.
 
RegisterJr said:
How is this? Did it go away completely?

I'm constantly stretching my bicep, BT, and ST with bands. I can tell when I'm not.
Click to expand...

This has actually pretty much gone away (thankfully). Followed what Chris said to do, and helped dramatically.

Funny enough, i messed up my wrist some how the evening that I did deads (it was wicked sore even when in bed). I think it must have been strained during the deads.

Wrapped it tight for my secondary back day (yesterday) and all good today.
 
6/3/2017 Back and Bicep Secondary (Saturday)

5km run yesterday to lead off this workout.. as mentioned above my wrist was sore... wrapped it tight and didnt give me much grief.


Straight Arm Pulldowns
100x12
100x12
100x12

Wide Pull Up (Band assisted)
12
9
10

Lat Pulldowns Wide Grip
160x12
160x10
160x9

Chest Supported 2 Arm DB Row (on incline bench)
70x12
70x12
70x12



Low Cable Row
140x12
140x12
140x12

Face Pulls
90x12
90x12
90x12

Preacher Curls
85x12
90x10
90x9
90x6


Hammer Curls (both arms same time)
35x12
35x12
35x12

Reverse Curls
70x10
70x10
70x10


Today was a rest day... went out of town and saw my parents... Dad is almost back to himself.. which is great.
 
6/5/2017 LEGS

Preworkout was a 5km jog... then on to squats.
They went well but the last three sets had some sloppy reps i thought, so didnt count them. Will do 225 next week again..


BWx10
BWx10
135x10
165x10
195x8
225x3
225x3
225x3
225x3
225x3
225x3
225x3
225x2
225x2
225x1
 
6/6//2017 Leg Assistance Day...

Working early all week this week. So will be hard pressed to get a run in before the weekend. Did do a 4km walk at lunch time though.

Lower back is a little tender after this one.

Rest periods were 1 minute between sets or supersets.

Leg Press (in smith from floor, pause at bottom of each rep)
225x12
315x12
375x12
405x12
405x12
405x12


Leg Extensions superset Leg Curls
90x12 / 90x12
90x12 / 90x12
90x12 / 90x12

Lunges (DB in hands, weight is per db)
25x12
25x12
25x12

Stiff Legged Deads
120x12
120x12
120x12
 
6/7/2017 Chest

4km at lunch time.

Really good session today... 245 for work sets and got all but 2 of them.. with pauses. Next week will be a repeat but was very happy with today.


Warmup:
20 bar wide
20 bar narrow
20 bar mid grip
Band over and backs 2 sets of 15

135x10
175x10
205x10
225x3
245x3
245x3
245x3
245x3
245x3
245x3
245x3
245x2
245x3 - somehow got it done
245x1

- all reps were paused 2 seconds on chest before firing up.

Last set was tough as hell, but got it .... 235 next week... should be interesting.
 
6/8/2017 Chest Accessory (Shoulders, Triceps, Chest)

5km walk at lunch today... brilliant sunshine (finally). Pecs a little sore today, but nothing that hampered my lifts.

Seated Over Head Barbell Press
- 2 warmups with just the bar
75x12
95x12
105x12
115x12
125x12
125x12
125x10


DB Lateral Raises
20x10
20x10
20x10


DB Shrugs
80x12
80x12
80x12


Swiss Bar Bench Press
145x12
165x12
185x12
185x10
185x7

Close Grip Bench
135x12
175x12
175x9
175x8


Rope Pushdowns
90x12
90x12
90x12

Vbar Pushdowns
110x10
110x10
110x10


DB Standing Calf Raises
70x25
70x25
70x25
70x25

Ab wheel
10
10
10
10
 
Back to back leg days? Do you need the suicide hotline assistance number?
 
6/9/2017 Deads with Hex/Trap Bar

Lower back has been tender for a few days, but not the way it usually is. Not painful, i think more just tired. Belted up and got it done. Last week was 305... actually got all sets in at 315... with no back issue. Although it is bugging me at the moment. Great session.

Deadlifts
155x10
185x8
235x5
255x3
275x3
315x3
315x3
315x3
315x3
315x3
315x3
315x3
315x3
315x3
315x3
 
6/10/2017 Back and Bicep Secondary (Saturday)

Straight Arm Pulldowns
100x12
100x12
100x12

Wide Pull Up (Band assisted)
12
12
10

Lat Pulldowns Wide Grip
160x12
160x11
160x9

Chest Supported 2 Arm DB Row (on incline bench)
70x12
70x12
70x12



Low Cable Row
140x12
140x12
140x12

Face Pulls
90x12
90x12
90x12

Preacher Curls
85x12
90x10
90x9
90x7


Hammer Curls (both arms same time)
35x12
35x12
35x12

Reverse Curls
70x10
70x10
70x10
 
Being that i am friends with you on Untappd, i like your 'pops'.
 
6/12/2017 LEGS

My legs are going to be f'd tomorrow.

Started the day with a 5km jog. Then onto squats, then a lunch time put in a 6km fast paced walk.

BWx10
BWx10
135x10
165x10
195x8
225x3
225x3
225x3
225x3
225x3
225x3
225x3
225x3
225x3
225x3

- Got all my reps in this time around. First few sets I could feel it in my lower back, so widened stance - this totally alleviated that feeling. Anyone know why? Seemed just as effective.
 
6/13/2017 Leg Assistance Day...

Legs actually felt great this morning... Got up, and hit the park for a 5km run.... then the following:



Rest periods were 1 minute between sets or supersets.

Leg Press (in smith from floor, pause at bottom of each rep)
225x12
315x12
375x12
405x12
405x12
405x12


Leg Extensions superset Leg Curls
90x12 / 90x12
90x12 / 90x12
90x12 / 90x12

Lunges (DB in hands, weight is per db)
25x12
25x12
25x12

Stiff Legged Deads
120x12
120x12
120x12
 
I remember now why I got "too busy" to follow your log...it's really that you put me to shame! lol Incredible work!!
 
6/14/2017 Chest

5km run...walk today. Legs just werent there, got about 3 km in then did the walk / run ...

However, killed it on bench!


Warmup:
20 bar wide
20 bar narrow
20 bar mid grip
Band over and backs 2 sets of 15

135x10
175x10
205x10
225x3
245x3
245x3
245x3
245x3
245x3
245x3
245x3
245x3
245x3
245x3


- all reps were paused 2 seconds on chest before firing up.

Last two sets were brutal. Really didnt think the 3rd rep was going up, but considering i would have been pinned as i wasnt using my safety's i didnt have much choice lol

Going 255 next week....
 
Doing a lot of great work sir.

The right squat stance is the one that doesn't hurt you while letting you still be strong.
 
6/15/2017 Chest Accessory (Shoulders, Triceps, Chest)

5km run this morning... run went well, but i think zapped all my energy as weights felt heavy, and I have been really lethargic at work today.


Seated Over Head Barbell Press
- 2 warmups with just the bar
75x12
95x12
105x12
115x12
125x12
125x12
125x12


DB Lateral Raises
20x10
20x10
20x10


DB Shrugs
80x12
80x12
80x12


Swiss Bar Bench Press
145x12
165x12
185x8
185x9
185x7

- reps were lower than last week here...

Close Grip Bench
135x12
175x12
175x7
175x5

- and again lower

Rope Pushdowns
90x12
90x12
90x12

Vbar Pushdowns
110x10
110x10
110x10


DB Standing Calf Raises
70x25
70x25
70x25
70x25

Ab wheel
10
10
10
10
 
Yikes. That last workout read like a novel!
 
6/16/2017 Deads with Hex/Trap Bar

4km run this morning.... saved 1km for deads lol

Lower back took a bit of a pounding but didnt feel like when I tweak my back. So pushed through. Added some voltaren after my shower and been good all day. Last few said were tough but go through them.

Deadlifts
155x10
185x8
235x5
255x3
275x3
325x3
325x3
325x3
325x3
325x3
325x3
325x3
325x3
325x3
325x3
 
Nice work my man.
 
Happy Father's Day!
 
6/17/2017 Back and Bicep Secondary (Saturday)

Straight Arm Pulldowns
100x12
100x12
100x12

Wide Pull Up (Band assisted)
12
12
10

Lat Pulldowns Wide Grip
160x12
160x12
160x10

Chest Supported 2 Arm DB Row (on incline bench)
70x12
70x12
70x12



Low Cable Row
140x12
140x12
140x12

Face Pulls
90x12
90x12
90x12

Preacher Curls
85x12
90x10
90x9
90x7


Hammer Curls (both arms same time)
35x12
35x12
35x12

Reverse Curls
70x10
70x10
70x10
 
6/19/2017 LEGS

No time for cardio this morning... at lunch time put in a 4km fast paced walk.

BWx10
BWx10
135x10
185x10
225x3
235x3
235x3
235x3
235x3
235x3
235x3
235x3
235x3
235x3
235x3


Went with the wider stance again this week. No back issues at all. So that was a bonus.
 
6/20/2017 Leg Assistance Day...

Day started with a 5km run.

Legs were pretty sore after this workout... timing between the 2 leg sessions was about 13 hours...


Rest periods were 1 minute between sets or supersets.

Leg Press (in smith from floor, pause at bottom of each rep)
225x12
315x12
375x12
405x12
405x12
405x12


Leg Extensions superset Leg Curls
90x12 / 90x12
90x12 / 90x12
90x12 / 90x12

Lunges (DB in hands, weight is per db)
25x12
25x12
25x12

Stiff Legged Deads
120x12
120x12
120x12
 
6/21/2017 Chest (Yesterday)

5km run...led of the day... and then bench after work.

255 today...went well, better than expected actually.

Warmup:
20 bar wide
20 bar narrow
20 bar mid grip
Band over and backs 2 sets of 15

135x10
185x10
225x5
255x3
255x3
255x3
255x2
255x3
255x2
255x2
255x2
255x2
255x1


- all reps were paused 2 seconds on chest before firing up.

- alas 255 again next week....
 
6/22/2017 Chest Accessory (Shoulders, Triceps, Chest)

4km run this morning... then right down to do weights, as I had a slightly later start at work.

- Session ended weird really stiff neck, and as they day has worn on it has escalated. Put voltaren on it and hoping im good to go for deads in the morning


Seated Over Head Barbell Press
- 2 warmups with just the bar
75x12
95x12
105x12
115x12
125x12
125x12
125x12


DB Lateral Raises
20x10
20x10
20x10


DB Shrugs
80x12
80x12
80x12


Swiss Bar Bench Press
145x12
165x12
185x9
185x9
185x8



Close Grip Bench
135x12
175x12
175x8
175x7

- and again lower

Rope Pushdowns
90x12
90x12
90x12

Vbar Pushdowns
110x10
110x10
110x10


DB Standing Calf Raises
70x25
70x25
70x25
70x25

Ab wheel
10
10
10
10
 
Respect!
 
You are such a work horse!!! Your consistency and dedication is amazing.
 
6/23/2017 Deads with Hex/Trap Bar (Friday)

Woke up to a massive thunderstorm, so did my deads, then out for a 4.5km run.

As mentioned my neck/shoulder felt stiff (hurt to turn head to left), so thought I would need to take it easy but felt it out and work sets went great... adding 10 pounds and getting all reps in.

Deadlifts
155x10
185x8
235x5
255x3
275x3
335x3
335x3
335x3
335x3
335x3
335x3
335x3
335x3
335x3
335x3
 
6/24/2017 Back and Bicep Secondary (Saturday)

Preworkout cardio: 4km run

Straight Arm Pulldowns
100x12
100x12
100x12

Wide Pull Up (Band assisted)
12
12
10

Lat Pulldowns Wide Grip
160x12
160x12
160x9

Chest Supported 2 Arm DB Row (on incline bench)
70x12
70x12
70x12



Low Cable Row
140x12
140x12
140x12

Face Pulls
90x12
90x12
90x12

Preacher Curls
85x12
90x10
90x9
90x7


Hammer Curls (both arms same time)
35x12
35x12
35x12

Reverse Curls
70x10
70x10
70x10
 
6/26/2017 LEGS

Did a 4km walk at lunch today.

BWx10
BWx10
135x10
185x10
225x3
245x3
245x3
245x3
245x3
245x3
245x3
245x3
245x3
245x3
245x3

Standing Calf Raises
185x20
185x20
185x20
185x20
185x20

Crunches
20
20
20
20
20


Went with the wider stance again this week. No back issues at all. Going for 255 next week.
 
Crushing it man.

Btw, got to try Tim Horton's in Michigan this weekend. That is easily the best donut chain I've ever experienced. Wish they had them where I live!
 
Hyde said:
Crushing it man.

Btw, got to try Tim Horton's in Michigan this weekend. That is easily the best donut chain I've ever experienced. Wish they had them where I live!
Click to expand...

Ya it is pretty good isn't it. They are EVERYWHERE here... there are 4 in walking distance of my house...
 
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