Wasme's recomp journey....

Hyde said:
All you have is your balls and your word and the moment you’re living in - everything else is rented!
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One of the best quotes ive ever heard. Damn true.
 
Catch up time again!

Really enjoyed those 12 weeks of Thanos.

Now going to deload for a couple of weeks, before going on to the next program.

Monday: Deload Legs

Lying Leg Curls
50x10
75x10
85x10
85x10
85x10
85x10

Leg Extensions
85x10
85x10
85x10
85x10

Squats
135x10
185x10
185x10
185x10


Leg Press (in Smith from floor)
225x15
315x10
315x10
315x10
315x10


Stiff Leg Deads
120x8
120x8
120x8

- Cardio 20 minutes on bike.
 
Deload / Tuesday - Chest/Shoulders

Bench Press
135x10
185x10
185x10
185x10
185x10

Incline Bench
155x10
155x10
155x10
155x10

Machine Flys
90x10
90x10
90x10
90x10

DB Side Laterals
20x10
20x10
20x10
20x10

Front DB Raise
20x10
20x10
20x10
20x10

Face Pulls
90x10
90x10
90x10
90x10



Cardio: 4km walk / Bike 20 min
 
Deload / Wednesday - Back

Cardio: 4km walk at lunch


Straight Arm Pulldowns
90x10
90x10
90x10
90x10

TBar Row (using landmine)
- Picked up this Tbar attacment the other day $40 (CDN)

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- Lighter weight to get a feel for them and see if there is much lower back effect.
45x10
90x10
90x10
90x10

Lat Pulldowns - Wide Grip
110x10
110x10
110x10
110x10

Seated Cable Rows
100x8
100x8
100x8
100x8

DB Pullovers
50x10
50x10
50x10
50x10
 
I might have to get one of those too!
 
Deload - Thursday Arms

Cardio: post workout bike 20 min
Lunch: 3km walk


Vbar Pushdowns
90x12
90x12
90x12
90x12

Close Grip Bench
135x10
135x10
135x10
135x10

Rope Pushdowns
90x10
90x10
90x10
90x10

Alternating DB Curls
30x10
30x10
30x10
30x10

EZ Curls
80x8
80x8
80x8
80x8

Concentration Curls
35x10
35x10
35x10
35x10
 
90 lb machine flyes! Crazy strong!
 
Deload week 1


Day 6 Full Upper Body Pump - Saturday

Post workout cardio - 30 min 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

Low Cable Rows / DB Hammer Bench Press / Bent Over Laterals
155x10 / 70x12 / 15x15
155x10 / 70x12 / 15x15
155x10 / 70x12 / 15x15


Tri Set 3

Stretchers / DB Hex Press / Face Pulls
120x12 / 60x12 / 90x10
120x12 / 60x12 / 90x10
120x12 / 60x12 / 90x10


Tri Set 4

One Arm DB Rows / Cable Crossovers / DB Shrugs (3 second hold)
80x10 / 50x15 / 60x10
80x10 / 50x15 / 60x10
80x10 / 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


Really wasnt much of a deload as i mirrored last weeks workout... Just felt like going for it today. Will do one more week like this.. then move on to a new program.
 
Monday: Deload Legs

Lunchtime walk: 4km
Postworkout Cardio: 30 min on bike.

Lying Leg Curls
50x10
75x10
85x10
85x10
85x10


Leg Extensions
85x10
85x10
85x10
85x10

Squats
135x10
185x10
185x10
185x10


Leg Press (in Smith from floor)
225x15
315x10
315x10
315x10
315x10


Stiff Leg Deads
120x8
120x8
120x8
 
Deload / Tuesday - Chest/Shoulders


Cardio: 4km walk / Bike 30 min

Bench Press
135x10
185x10
185x10
185x10
185x10

Incline Bench
155x10
155x10
155x10
155x10

Machine Flys
90x10
90x10
90x10
90x10

DB Side Laterals
20x10
20x10
20x10
20x10

Front DB Raise
20x10
20x10
20x10
20x10

Face Pulls
90x10
90x10
90x10
90x10
 
So, when do you deload from your deload?
 
Deload / Wednesday - Back

Cardio: 4km walk at lunch
Bike: 30 min post workout


Straight Arm Pulldowns
90x10
90x10
90x10
90x10

TBar Row (using landmine)
45x10
90x10
90x10
90x10

Lat Pulldowns - Wide Grip
110x10
110x10
110x10
110x10

Seated Cable Rows
100x8
100x8
100x8
100x8

DB Pullovers
50x10
50x10
50x10
50x10
 
Today was a fun workout, as i built some new db sets during my rest periods.

Over the weekend I picked up 2 x 70's and 2 x 80's (rubber hex). So the free weight 70/80 pairs i had, are now 90/100's.

Also got a pair of DB Power Hooks to help with getting heavier db's up from the knees, etc.

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Any one tried these?
 
Never - I always either kick them off my knees one at a time while still standing or violently pop my hips while slithering down into an incline position to roll them up. Either way burns a lot of gas lol
 
Hyde said:
Never - I always either kick them off my knees one at a time while still standing or violently pop my hips while slithering down into an incline position to roll them up. Either way burns a lot of gas lol
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Yeah catching and stabilizing the db's once in position takes a good bit out of me. If I don't get a good knee up into position it can totally jack up the set.
 
Hyde said:
Never - I always either kick them off my knees one at a time while still standing or violently pop my hips while slithering down into an incline position to roll them up. Either way burns a lot of gas lol
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MrKleen73 said:
Yeah catching and stabilizing the db's once in position takes a good bit out of me. If I don't get a good knee up into position it can totally jack up the set.
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I got these because i have tweaked my back at times getting off balance while trying to get them into position. Seem pretty versatile, will let you guys know how they are after a good testing!
 
Deload - Thursday Arms

Cardio: post workout bike 30 min
Lunch: 3km walk


Vbar Pushdowns
90x12
90x12
90x12


Close Grip Bench
135x10
135x10
135x10


Rope Pushdowns
90x10
90x10
90x10


Alternating DB Curls
30x10
30x10
30x10


EZ Curls
80x8
80x8
80x8


Concentration Curls
35x10
35x10
35x10
35x10
 
Friday...

Day off work, and no weights...

Went for a 4km walk, then onto the bike for 30 minutes.. then started doing the kids tax returns.. remember the days where you worked part time, didnt have to pay for much and got 500-1000 free lol... damn!

A buddy sent me this today, going to see if I can get the day off and go, would be awesome.

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I have seen Fouad walking around 2 Arnold’s in a row now, and last years Olympia since we stayed at the host hotel for Strongest Woman in the World, and that dude always looks hangry!

Meadows, he seems like just the realest, nicest guy. He would be totally worth the trip.
 
Hyde said:
I have seen Fouad walking around 2 Arnold’s in a row now, and last years Olympia since we stayed at the host hotel for Strongest Woman in the World, and that dude always looks hangry!

Meadows, he seems like just the realest, nicest guy. He would be totally worth the trip.
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I think we are ordering tickets tomorrow. Should be very informative. And considering it is his programs I typically do - be kina neat.
 
On Monday I started with a new Meadows program #27 called 'Gamma Ray'. It's 14 weeks, first 6 weeks are chest/back/shoulder intense, then a 2 week deload, then 6 weeks heavier on the legs.

Have been dealing with water in my basement since Monday morning, so no time to get updates on my pc till today... (will catch up on logs too)

Week 1 - Day 1 Back (Monday)


Post workout: 30 minutes on bike

Meadows Rows
45x12
70x12
80x8
90x8
100x8
Drop
80x6
Drop
55x6

T Bar Row (rest pause method)
55x8
100x8
125x8
145x8

One Arm Barbell Row
50x8
75x8
85x8
Drop
75x6
Drop
50x6

DB Pullovers
50x10
50x10
50x10

Abs / Calves
4 sets of leg raises
4 sets of standing calf raises
 
Day 2 - Chest and Shoulders (Tuesday)

Lunch: 3.5 km walk
Post Workout Cardio: Bike 30


Slight Incline DB Press
30x8
40x8
50x8
60x8
70x8
80x8


Incline Barbell Press
135x6
155x6
185x6
205x6
215x6


Swiss Bar Pess
145x15
Cluster Set (3 sets to failure, 45 seconds between sets)
145x15
145x13
145x9


Machine Flye
90x8
90x8
90x8
-10 second stretch after each set

Reverse Cable Crossovers (60 sec rest)
30x25
30x25
30x25

DB Side Laterals (60 sec rest)
10x25
10x25
10x25

DB Front Raises (60 sec rest)
10x25
10x25
10x25
 
Da 3 - Legs (today)

Lunch: 3.5 km walk
Post Workout Cardio: Bike 20 (legs were toast)

Lying Leg Curl
45x10
70x10
95x10
95x10
95x10


Barbell Squats (safety bar squat)
BWx15
145x15
195x8
215x8
235x7
245x4

Leg Press (in smith)
225x20
315x20
Cluster - 45 sec breaks
335x20
335x17
335x16


BB Stiff Legged Deads
120x8
120x8
120x8
 
Way to stay in it while dealing with that nonsense.
 
Day 4 - Arms

Lunch: 3.5 km walk
Post Workout Cardio: Bike 30


Single Hand Pushdowns
30x10
40x10
50x10
50x10
50x10


Bench Dips
10
10
10

Bent Overhead Rope Extensions
90x10
90x10
90x10

Hammer Curls
25x10
30x10
35x10
35x10
35x10

EZ Bar Curls
85x8
85x8
85x8

Preacher Curl
75x10
75x10
75x10
- 15 second bicep stretch after each set

Rope Crunches and Calf Raises
4x20 for both
 
Day 5 - Active Rest

30 min walk
30 min ride...

I have been riding my spin bike alot, as you can see pretty much every day. I am starting to feel some desensitisation down below... almost like I was just on, am shut down and about to start pct.. kenpoengineer was this what you were talking about with the bike/bike seat? Do i need to angle the seat, or just ride less?
 
Day 6 - Chest/Back/Shoulder - Pump Day

Cardio: Bike 30

Swiss Bar Press
145x12
165x12
165x12
165x12

Flat DB Bunch
70x10
70x10
70x10

Incline Chest Flyes
25x10
25x10
25x10


One Arm Pulldowns
50x10
60x10
70x10
70x10
70x10

Seated Low Cable Rows (5 sec eccentrics)
120x10
120x10
120x10


Band Assisted Neutral Grip Pullups
10
10
10


Bent Rear DB Laterals ss Side DB Laterals
15x15 / 15x10
15x15 / 15x10
15x15 / 15x10
 
wasme said:
Day 5 - Active Rest

30 min walk
30 min ride...

I have been riding my spin bike alot, as you can see pretty much every day. I am starting to feel some desensitisation down below... almost like I was just on, am shut down and about to start pct.. kenpoengineer was this what you were talking about with the bike/bike seat? Do i need to angle the seat, or just ride less?
Click to expand...

I bet your PSA would test super high! Bike/motorcycle riding has some inflammation effect on the groin area. I know they sell “gel” seats. Maybe look into one of these?
 
kenpoengineer said:
I bet your PSA would test super high! Bike/motorcycle riding has some inflammation effect on the groin area. I know they sell “gel” seats. Maybe look into one of these?
Click to expand...

Thanks, i actually bought one of those, and tilted the seat down a little. Hoping, that will do the trick.
 
Week 2 - Day 1 Back


AM Cardio: 30 minutes on bike


Meadows Rows
45x12
70x12
80x8
90x8
100x8
110x8

T Bar Row (rest pause method)
45x8
90x8
125x8
150x8
160x8
165x6

DB Row
60x8
80x8
100x8/6
Drop
80x6/7
Drop
60x6/6

Rack Pulls
135x5
225x5
275x5
275x5
275x5

Hanging Back Stretch
1 min

Abs / Calves
4 sets of leg raises
4 sets of standing calf raises
 
Day 2 - Chest and Shoulders

AM Cardio: Bike 30

Lunch: 3.5 km walk


DB Bench Press
30x8
40x8
50x8
60x8
70x8
80x8
90x5


Incline Barbell Press
135x7
155x7
185x7
205x6
215x4


Swiss Bar Pess
145x15
Cluster Set (4 sets to failure, 45 seconds between sets)
145x15
145x13
145x10
145x9


Incline Pronated Dumbbell Flye
20x8
20x8
20x8
20x8
- Never done these before..(pronated); really felt the stretch


Reverse Cable Crossovers (60 sec rest)
30x15
30x15
30x15

DB Side Laterals (60 sec rest)
15x15
15x15
15x15

DB Overhead Press (60 sec rest)
40x8
40x8
40x8
 
That prone grip fly is good stuff for sure.
 
Week 2 - Wednesday - Legs

Didnt get chance to post this up yesterday. The Bulgarian death set trashed me, feeling that today pretty much everywhere from the glutes down.

Post Workout Cardio: Bike 30

Lying Leg Curl
45x10
70x10
95x10
95x10
95x10
drop
70x10
55x10
45x10


Barbell Squats (safety bar squat)
BWx15
135x15
185x8


Blugarian Drop Set of Death
20x8
30x8
40x8
40x8 + 10 sec iso hold
drop 30x8 + hold
drop 20x8 + hold


BB Stiff Legged Deads - 5 sec decents
120x8
120x8
 
Day 4 - Arms

Lunch: 3.5 km walk
Post Workout Cardio: Bike 30


Single Hand Pushdowns
30x10
40x10
50x10
60x10
60x10
60x10


Bench Dips
10
10
10

Bent Overhead Rope Extensions
90x10
90x10
90x10

Cross Body Hammer Curls
25x10
25x10
25x10
25x10
25x10

- have a little tendinitis in my right elbows so cut back on the weight here.

EZ Bar Curls
65x8
65x8
65x8

- and here

Incline DB Curls
25x10
25x10
25x10
- 15 second bicep stretch after each set

Rope Crunches and Calf Raises
4x20 for both
 
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