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Wasme's recomp journey....

Thanos week 5 day 2 Chest and Shoulders (Tuesday)

This was another great session. Chest got a great pump, but shoulders, especially rear delts were wrecked.

Post workout cardio: 30 minute on bike


Flat DB Press
30x10
35x10
40x10
45x10
50x10
60x10
70x10
80x12 - challenge set


Incline Bench Press
135x6
185x6
205x6
225x6
235x4


Machine Flye superset with DB Hammer Press
- flyes were 2 second flex, hammer press are too failure each round
90x10 / 60x17
90x10 / 60x15
90x10 / 60x12
90x10 / 60x9

Ultra Wide Grip Over Head Press
- bar touches cheat and up to top of head, hands near olympic bar stops
65x12
65x12
65x12
65x9

6 Ways
7.5x10
7.5x10
7.5x10

Hang and Swing Destroyer Set
50x60
drop
30x30
drop
15x10

- brutal and dead
 
Thanos Week 5 Day 3, Back

This morning hit this one up. Another gruelling one!

Post workout: 30 min

One Arm DB Rows
35x8
45x8
55x8
65x8
75x8
85x8

Wide Grip Pulldowns with exaggerated Stretch
120x10
120x10
120x10
120x10


DB Pullovers
50x12
50x12
50x12


Chest Support Barbell Row (on incline bench)
140x8
140x8
140x8
140x8


Deadlift / Shrug Combo
- use a shrug weight, each deadlift rep finish with 3 shrugs with 3 second pauses (6 reps is 18 shrugs)
155x6/18
185x6/18
185x6/18
185x6/18

Banded HyperExtensions
15
15
 
I swear you are part machine! Challenge Set? The whole session IS one giant challenge set! Nice work brother!
 
Thanos Week 5 Day 4 Arms

Occluded training on arms produced a massive pump. I used wrist wraps for the tie off (as per Meadows video)


Tri Set # 1

Vbar Pushdowns ss Bent Over Rope Extensions ss Pronated Kick Backs
90x12 / 90x12 / 20x6
90x12 / 90x12 / 20x6
90x12 / 90x12 / 20x6
90x12 / 90x12 / 20x6


Occluded Rope Pushdowns (20 reps, then 30 second rest, to failure, repeat 2 more times)
80x20
80x17
80x16
80x13


Tri Set # 2

Cross Body Hammer Curls ss Concerntration Curls ss Reverse Curls
40x10 / 25x8 / 70x8
40x10 / 25x8 / 70x8
40x10 / 25x8 / 70x8
40x10 / 25x8 / 70x8

Occluded Preacher Curls (20 reps, then 30 second rest, to failure, repeat 2 more times)
70x20
70x16
70x13
70x9


Post workout cardio: 30 min spin bike.
 
Yeah, I am actually loving this workout!!! It all looks so fun AND painful!
 
Thanos Week 5, Day 5 (REST w/30 min on bike), Day 6 Full Upper Body Pump

This was Saturday's session...Post workout cardio - 30 minutes on bike

Sunday: 45 minutes on bike.




Tri Set 1

Straight Arm Pulldown / Machine Fly / Side Lateral Raise
90x10 / 90x10 / 20x10
90x10 / 90x10 / 20x10
90x10 / 90x10 / 20x10


Tri Set 2

Trap Bar Deadlifts / DB Hammer Bench Press / Bent Over Laterals
155x10 / 60x12 / 15x15
205x10 / 60x12 / 15x15
255x8 / 60x12 / 15x15
265x8 / 60x12 / 15x15



Tri Set 3

Trap Bar Deadlifts / DB Hex Press / Face Pulls
265x8 / 50x12 / 90x10
265x8 / 50x12 / 90x10
265x8 / 50x12 / 90x10


Tri Set 4

Wide Grip Pulldowns / Cable Crossovers / DB Shrugs (3 second hold)
110x10 / 50x15 / 60x10
110x10 / 50x15 / 60x10
110x10 / 50x15 / 60x10





Arm Superset with Calves

V Bar Pushdowns / Preacher Curls / DB Calf Raise
90x15 / 80x10 / 80x20
90x15 / 80x10 / 80x20
90x15 / 80x10 / 80x20
90x15 / 80x10 / 80x20

- DB calf raise weight per side
 
Thanos Week 6 Day 1 Legs (Monday)

Another gruelling leg session.

No cardio after...


Leg Curls
45x10
70x10
90x8
90x8
90x8
90x8

Squats
115x15
155x15
205x10
245x10
255x7


Leg Press (in smith from floor) superset Goblet Squats

315x25 \ 60x8
315x25 \ 60x8
315x25 \ 60x8
315x25 \ 60x8

- foot placement was side by side, pumping style, and no lockout


Occluded Leg Extensions
- set of 25, then 30 sec rest then to failure and repeat 2 more times
80x25
80x20
80x19
80x17

Occluded Leg Curls
- set of 15, then 30 sec rest then to failure and repeat 2 more times
80x15
80x10
80x9
80x9

Time to eat!
 
Hyde said:
How are the squats and trap bar pulls feeling as of late? Any aggravation?
Click to expand...

No thanks to both you and Chris... Deads with the trap bar, and Squats with the safety squat bar have helped my shoulder tremendously, no back is keeping up!
 
Thanos week 6 day 2 Chest and Shoulders (Tuesday)

Chest felt very pumped after this one. The declines were great..

Post workout cardio: 30 minute on bike


Decline Bench Press
135x10
185x10
205x10
215x10
225x7


Incline Bench Press
135x6
185x6
205x6
225x6
235x4


Flat DB Press
80x10
80x10
80x10
drop
50x8
drop
35x7
drop
20x9 + 10 second weight stretch

- this torched my chest

Stretch Pushups
15
15
15


Barbell Over and Backs
- just barely clear your head and go over and back. Each time you do that is 1 rep
75x10
75x10
75x10
75x10


Front Plate Raise
- 2 second hold each rep
35x10
35x10
35x10


Bent Over Reverse Lateral Raise
20x10
20x10
20x10
20x10
 
Thanos Week 6 Day 3, Back

Lats are lit! Now to the kitchen to make my wife Chicken Parm!

Post workout: 30 min on bike

Meadows Rows
35x8
70x8
80x8
80x8
80x8
80x8


DB Pullovers ss Facing Away Wide Grip Pulldown with stretch
50x12 x 120x10
50x12 x 120x10
50x12 x 120x10
50x12 x 120x10


DB Rows
80x8
80x8
80x8


DB Shrugs - 2 second holds
80x12
80x12
80x12

Banded HyperExtensions
15
15
 
Nice work and where is my chicken parm? That sounds good as a mofo right now!
 
Thanos Week 6 Day 4 Arms

Even more of a pump this week... great workout.


Tri Set # 1

Vbar Pushdowns ss Between Bench Dips ss Skullcrushers
90x12 / 15 / 80x8
90x12 / 15 / 80x8
90x12 / 15 / 80x8
90x12 / 15 / 80x8

Occluded Rope Pushdowns (20 reps, then 30 second rest, to failure, repeat 2 more times)
80x20
80x17
80x16
80x14


Tri Set # 2

Seated DB Curls (3 sec decent) ss Hammer Curls ss Preacher Curls
25x10 / 40x8 / 75x8
25x10 / 40x8 / 75x8
25x10 / 40x8 / 75x8
25x10 / 40x8 / 75x8

Occluded EZ bar Curls (20 reps, then 30 second rest, to failure, repeat 2 more times)
60x20
60x13
60x12
60x9


Post workout cardio: 30 min spin bike.
 
Thanos Week 6, Day 5 (REST w/30 min on bike), Day 6 Full Upper Body Pump

Good session today, sweat like a sob...Post workout cardio - 30 minutes on bike

Tri Set 1

Straight Arm Pulldown / Machine Fly / Side Lateral Raise
90x10 / 90x10 / 20x10
90x10 / 90x10 / 20x10
90x10 / 90x10 / 20x10


Tri Set 2

Trap Bar Deadlifts / DB Hammer Bench Press / Bent Over Laterals
155x10 / 60x12 / 15x15
245x10 / 60x12 / 15x15
265x8 / 60x12 / 15x15
265x8 / 60x12 / 15x15



Tri Set 3

Trap Bar Deadlifts / DB Hex Press / Face Pulls
295x8 / 60x12 / 90x10
295x6 / 60x12 / 90x10
295x6 / 60x12 / 90x10


Tri Set 4

Wide Grip Pulldowns / Cable Crossovers / DB Shrugs (3 second hold)
110x10 / 50x15 / 60x10
110x10 / 50x15 / 60x10
110x10 / 50x15 / 60x10





Arm Superset with Calves

V Bar Pushdowns / Preacher Curls / DB Calf Raise
90x15 / 80x10 / 80x20
90x15 / 80x10 / 80x20
90x15 / 80x10 / 80x20
90x15 / 80x10 / 80x20

- DB calf raise weight per side
 
Awesome lifting here Simon!!
 
Great workout Simon!
 
Thanos Week 7 Emphasis on Forced Reps and Holds

Day 1 Legs (Monday)

Another gruelling leg session.

Post workout cardio: 30 minutes on bike


Leg Curls
45x10
70x10
95x12
95x12
95x12
95x12 + 5 forced reps + 10 second isohold

- used a band for the forced reps to have some assistance as I dont have a workout partner

Squats
115x10
155x10
205x8
225x8
245x8
255x6
265x6
Challenge set (drop 20%)
215x11


Frog Stance Leg Press (in smith from floor) superset Goblet Squats
315x15 \ 60x8
315x15 \ 60x8
315x15 \ 60x8
315x15 \ 60x8


Occluded Leg Curls
- set of 15, then 30 sec rest then to failure and repeat 2 more times
80x15
80x13
80x12
80x12
 
Thanos week 7 day 2 Chest and Shoulders


Post workout cardio: 30 minute on bike

Swiss Bar Bench
Barx8
145x8
165x8
185x8
205x8
225x7

Incline Bench Press
135x8
185x8
205x8
225x8
235x6

Decline Bench Press in Smith
135x10
185x10
205x10
215x10
225x8 + 10 second iso hold



Machine Flyes
90x17
90x16
90x14+ 15 second hold


Smith Overhead Press
- 2 second pause before exploding up each rep
105x8
105x8
105x8
105x8


DB Lateral Raise
20x8
20x8
20x8
20x8

Bent Over Reverse Lateral Raise
20x20
20x20
20x20
 
How long did it take to complete that chest and shoulder session? Seems like it would take me forever and a day!
 
Hyde said:
How long did it take to complete that chest and shoulder session? Seems like it would take me forever and a day!
Click to expand...

15 minutes for Simon!! Agree with you.
 
That's a lot of pressing! Getting it done!!!
 
Thanos Week 7 Day 3 Back

Post workout: 30 minutes, some Olympic Hockey this morning.

Good session... back felt great

Seated Supinated Cable Rows
90x10
100x10
110x10
110x10
110x10
110x10

DB Deadstop Rows
90x10
90x10
Drop 20lbs and go for failure
70x15/14


Wide Hammer Grip Pulldowns
120x12 + 5 partials out of stretch
120x12 + 5 partials
120x12 + 5 partials
120x12 + 5 partials

DB Pullovers
50x12
50x12
50x12

DB Shrugs
80x12
80x12
80x12

HyperExtensions
15
15
15
 
Thanos Week 7 - Day 4 - Arms (Thursday)

Solid arm session today... the 18s for curls were different/fun

Post workout cardio: 30 min on bike


Dual Rope Pushdowns
70x12
70x12
90x12
90x12
90x12
90x12

Bench Dips
15
15
15
15

Skullcrushers
80x10
80x10
80x10
80x10


Bent Overhead Rope Ext.
90x8
90x8
90x8



Seated DB Curls
- 3 second decents, both arms at once
30x10
30x10
30x10
30x10


Grip-O-Rama
-Curls 3 different grips (wide to normal to narrow x 6 reps each grip)
70x18
70x18
70x18
70x18

Preacher Curls
85x8
85x8
85x8
85x8
 
Thanos Week 7, Day 5 (REST w/30 min on bike) - Friday,

Day 6 Full Upper Body Pump - Saturday

Post workout cardio - 30 minutes on bike

Tri Set 1

Straight Arm Pulldown / Machine Fly / Side Lateral Raise
90x10 / 90x10 / 20x10
90x10 / 90x10 / 20x10
90x10 / 90x10 / 20x10


Tri Set 2

Trap Bar Deadlifts / DB Hammer Bench Press / Bent Over Laterals
155x10 / 60x12 / 15x15
205x10 / 60x12 / 15x15
255x8 / 60x12 / 15x15
265x8 / 60x12 / 15x15



Tri Set 3

Trap Bar Deadlifts / DB Hex Press / Face Pulls
275x8 / 60x12 / 90x10
275x8 / 60x12 / 90x10
275x8 / 60x12 / 90x10


Tri Set 4

Wide Grip Pulldowns / Cable Crossovers / DB Shrugs (3 second hold)
110x10 / 50x15 / 60x10
110x10 / 50x15 / 60x10
110x10 / 50x15 / 60x10


Arm Superset with Calves

V Bar Pushdowns / Preacher Curls / DB Calf Raise
90x15 / 80x10 / 80x20
90x15 / 80x10 / 80x20
90x15 / 80x10 / 80x20
90x15 / 80x10 / 80x20

- DB calf raise weight per side
 
Started a course for work, but from home this week. Taught remotely from Texas, so its mountain time and runs from 11-630 here in Toronto, which is great for working out in the morning.. but makes for a long day! Enjoy these course though, through Learning Tree.

Finished last night, and took my son to see Black Panther... Monday night is perfect as the theatre was 1/2 full! Great movie, so different from the other Marvel films.

This was yesterdays session:


Thanos Week 8 Emphasis on Forced Reps and Holds

Day 1 Legs (Monday)


Post workout cardio: 30 minutes on bike


Leg Curls
45x10
70x10
95x12
95x12
95x12
95x12 + 5 forced reps + 10 second isohold

- used a band for the forced reps to have some assistance as I dont have a workout partner

Leg Press SUPERSET with Safety Bar Squats
135x10
225x10
315x10 \ 135x6
365x10 \ 225x6
365x10 \ 225x6
365x10 \ 225x6
365x10 \ 225x6
365x10 \ 225x6
365x10 \ 225x6

- this was brutal


Leg Extensions
90x15 + 10 second hold
90x15 + 10 second hold
90x15 + 10 second hold


Stiff Legged Deadlifts
120x8
120x8
120x8
 
Thanos week 8 day 2 Chest and Shoulders


Post workout cardio: 30 minute on bike

Decline DB Bench
30x10
40x10
50x10
60x10
70x10
80x10
80x7

Incline Bench Press
135x12
155x12
175x12
195x10

Incline DB Fly superset with Machine Fly
30x10 / 90x10 + 7 second hold
30x10 / 90x10 + 7 second hold
30x10 / 90x10 + 7 second hold

Smith Overhead Press
75x25
95x20
105x15
105x15 + 10 sec hold


DB Lateral Raise
20x8
20x8
20x8
20x8

Incline Bench Rear Delt Raise
10x8
10x8
10x8
- 5 second hold each rep
 
Everybody keeps saying Black Panther is great. Gonna have to try to check it out soon.

What was the course on, out of curiosity?
 
I wish you knew IOS Swift! Have more ideas for IOS apps!
 
Hyde said:
Everybody keeps saying Black Panther is great. Gonna have to try to check it out soon.

What was the course on, out of curiosity?
Click to expand...

It is pretty damn good!

And I am just starting day 3 of 5... its Advanced Windows 10 Troubleshooting... In May, I am doing the Management and Deployment of W10.. as we are going to be building W10 images and pushing them out to work stations.

kenpoengineer said:
I wish you knew IOS Swift! Have more ideas for IOS apps!
Click to expand...

Well, always up for learning something new!
 
Thanos Week 8 Day 3 (BACK)

Cardio: 30 minutes on bike, watching a very funny older Dave Chapelle special

Seated Cable Rows
- shoulder width neutral grip
100x10
120x10
140x10
140x10
140x10
140x10


Rows (laying on Incline Bench)
150x8
150x8
150x8
150x8
- each rep paused at contraction


Trap Bar Deads
155x5
245x5
335x5
335x5
335x5
335x5

DB Pullovers
50x12
50x12
50x12

Parallel Grip Pulldowns
120x10
120x10
120x10
120x10
- 2 second stretch each rep
 
wasme said:
It is pretty damn good!

And I am just starting day 3 of 5... its Advanced Windows 10 Troubleshooting... In May, I am doing the Management and Deployment of W10.. as we are going to be building W10 images and pushing them out to work stations.



Well, always up for learning something new!
Click to expand...
We are prepping for our Windows 10 roll out too and I am studying it all via CBTNuggets from work. So much fun!

wasme said:
Thanos Week 8 Day 3 (BACK)

Cardio: 30 minutes on bike, watching a very funny older Dave Chapelle special
Click to expand...
Nice lift!

Netflix has 2 different 2 part specials now that he just did last year. So a total of about 4 hours of his original stand up. Dude is funny, and he has gotten jacked compared to how gangly and skinny he was before!
 
Nice back session!

I was against Windows 10 for some time but having used it in my day to day over the last year or so I really do enjoy it from a user perspective over 7.
 
MrKleen73 said:
We are prepping for our Windows 10 roll out too and I am studying it all via CBTNuggets from work. So much fun!


Netflix has 2 different 2 part specials now that he just did last year. So a total of about 4 hours of his original stand up. Dude is funny, and he has gotten jacked compared to how gangly and skinny he was before!
Click to expand...

We may have to compare notes!

Ya this is a really old special i found on my IPTV service. I will have to check out the netflix ones...

Hyde said:
Nice back session!

I was against Windows 10 for some time but having used it in my day to day over the last year or so I really do enjoy it from a user perspective over 7.
Click to expand...

Thanks man. I like W10... and actually this Adv. Troubleshooting course is good. Really looking forward to the deployment one though in May.

The course is about 4k for the 5days (work pays), but the book is issued from Microsoft and locked down. If there is any interest from either of you i think i can print to pdf chapter by chapter ... let me know. (same for you Mark)
 
Thanos Week 8 - Day 4 - Arms (Thursday)

Solid arm session today... started Brawl in Cell Block 99 on bike... first 30 minutes NOTHING happened lol.

Post workout cardio: 30 min on bike


V Bar Pushdowns
70x12
70x12
90x12
90x12
90x12
90x12

Bench Dips
15
15
15
15

Overhead Rope Extensions
80x10
80x10
80x10
80x10


Bent Overhead Rope Ext.
90x8
90x8
90x8



Seated DB Curls
- 3 second decents, both arms at once
30x10
30x10
30x10
30x10


Preachers
70x20
70x20
70x20
70x20
70x20
- arms were blown up

Reverse Curls
70x12
70x12
70x11
 
Nice work again!
 
wasme said:
We may have to compare notes!

Ya this is a really old special i found on my IPTV service. I will have to check out the netflix ones...



Thanks man. I like W10... and actually this Adv. Troubleshooting course is good. Really looking forward to the deployment one though in May.

The course is about 4k for the 5days (work pays), but the book is issued from Microsoft and locked down. If there is any interest from either of you i think i can print to pdf chapter by chapter ... let me know. (same for you Mark)
Click to expand...

No, but thank you for the kind offer!
 
Thanos Week 8, Day 5 (REST w/30 min on bike) - Friday,

Day 6 Full Upper Body Pump - Saturday

Post workout cardio - 30 minutes on bike

Tri Set 1

Straight Arm Pulldown / Machine Fly / Side Lateral Raise
90x10 / 90x10 / 20x10
90x10 / 90x10 / 20x10
90x10 / 90x10 / 20x10


Tri Set 2

Trap Bar Deadlifts / DB Hammer Bench Press / Bent Over Laterals
155x10 / 60x12 / 15x15
205x10 / 60x12 / 15x15
255x8 / 60x12 / 15x15


Tri Set 3

Trap Bar Deadlifts / DB Hex Press / Face Pulls
275x8 / 60x12 / 90x10
275x8 / 60x12 / 90x10
275x8 / 60x12 / 90x10


Tri Set 4

Wide Grip Pulldowns / Cable Crossovers / DB Shrugs (3 second hold)
110x10 / 50x15 / 60x10
110x10 / 50x15 / 60x10
110x10 / 50x15 / 60x10


Arm Superset with Calves

V Bar Pushdowns / Preacher Curls / DB Calf Raise
90x15 / 80x10 / 80x20
90x15 / 80x10 / 80x20
90x15 / 80x10 / 80x20
90x15 / 80x10 / 80x20

- DB calf raise weight per side
 
Fell behind again....

Sunday - rest day, no cardio either... as I had to go into work and do patching on servers...


Thanos Week 9 Day 1 LEGS

No squats in this workout today, but my gosh my legs are trashed.

Post workout cardio: 30 min bike

Leg Extensions
- toe 'pulled back', hard flex every rep
45x10
70x10
95x10
105x10
105x10
105x10
105x10


Leg Press (in smith from floor)
225x15
315x15
405x15
405x15
405x15
405x15
405x15
405x15


DB Walking Lunges
20lbs per side x 20 steps
20lbs per side x 20 steps
20lbs per side x 20 steps
20lbs per side x 20 steps

- killed my legs..

Glute Bridge Raise (plate on waist)
45x10
45x10
45x10
45x10

DB Stiff Legged Deads
40 per side x 8
40 per side x 8
40 per side x 8
40 per side x 8
 
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