Recomp with Epistane / Win50 / Trenazone

wasme said:
Thanks brother. Only thing is weight on those hasn't changed in a while. Perhaps time to swap them out.
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Lol 190 for 8 dude...where do you expect them to go
 
wasme said:
Thanks Tommy.. Had a great shoulder/chest workout this morning.. will post that in the next few. How is the newest addition to the family?
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He keeps giving me the people's eye brow!! AKA Rock know your roll Johnson! lol He's so cute bro. Nothing like being a Dad!!!
 
Danb2285 said:
Dude your cage presses blow my mind lol those are some strong numbers buddy.
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No sh**! Those and the Arnold's are beast-mode.
 
RegisterJr said:
No sh**! Those and the Arnold's are beast-mode.
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My biggest problem with the arnolds is getting them into the starting position. Not to mention, I have bruises all over the tops of my legs from rest the weight (being a standard dumbbell bar with collars).. so they dig right in.
 
wasme said:
My biggest problem with the arnolds is getting them into the starting position. Not to mention, I have bruises all over the tops of my legs from rest the weight (being a standard dumbbell bar with collars).. so they dig right in.
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You rest them on the leg?
 
RegisterJr said:
You rest them on the leg?
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Yes pick up, rest on leg, get into starting position, do exercise then get back to sitting and rest on legs. I cant toss them as im in my garage - concrete floor will either get destroyed or the weights will.
 
wasme said:
Yes pick up, rest on leg, get into starting position, do exercise then get back to sitting and rest on legs. I cant toss them as im in my garage - concrete floor will either get destroyed or the weights will.
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I do the same. Even use my hip bones as a rest when in decline position. I have yet to find a perfect way to get the DB's in position for decline exercises.
 
PCT Day 19: ARMS

Yesterday I totally blew my left calf out running. Not sure how it even happened so today there was no run warm up. But I did do a 5km walk an hour post workout. Probably be a couple of days before I can run, so walks will suffice.

Great workout though, numbers were up on some exercises.

Crossbody Hammer Curls: Each set - 4L/4R, 4L/4R
70x8
70x8
70x8
70x8L/7R

-up 5lbs

SS w/Rope Pushdowns:
110x10
110x10
110x10
110x10

Preacher Curls:
105x10
105x10
105x10
105x10

- up 5lbs

SS w/Close Grip Bench
160x10
160x10
170x10
180x10 - up 10 lbs

Alternating Dumbbell Curls: Each set - 4L/4R, 4L/4R
45x8
45x8
45x8
45x8

SS w/ Overhead Tri Extension:
120x10
120x10
120x10
120x10

**EzBar Curls (3 sec negatives):
80x10x7

**V-Bar Tricep Pushdowns (2 second hold in extended position):
140x12x7

Standing Calves:
- could not do, due to my left calf.
 
Nice Arms day Wasme! Great numbers! Congrats on bumping up 5 on those cross body hammers!
 
wasme said:
Yes pick up, rest on leg, get into starting position, do exercise then get back to sitting and rest on legs. I cant toss them as im in my garage - concrete floor will either get destroyed or the weights will.
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Word. I misunderstood originally...
 
PCT Day 20: Legs

Band Good Mornings:
12
12
12

Leg Extensions:
140x10
140x10
140x10
140x10

Squats: made some huge rep gains here this week.
210x8
270x8
290x8
310x8

Hack Squats (3 second pause): sets two and three up 10lbs
210x8
250x8
250x8

**Leg Extensions: increased 15lbs
115x12x7

Stiff Leg Deadlift:
210x8
220x8
230x8
230x8

*Lying Leg Curls:
55x12x7

LISS: 5km - walk through park, as well as spent the day at the Toronto Zoo - a lot of walking.
 
Niiiice!!!!

I have to try those good mornings soon. I keep hearing more and more about them. I have to look up how to do them. Like a standing back extension right?
 
drewsicle3210 said:
Niiiice!!!!

I have to try those good mornings soon. I keep hearing more and more about them. I have to look up how to do them. Like a standing back extension right?
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Here's a video for you:

[video=youtube;SRMegoCL2B8]https://www.youtube.com/watch?v=SRMegoCL2B8[/video]
 
wasme said:
Here's a video for you:

[video=youtube;SRMegoCL2B8]https://www.youtube.com/watch?v=SRMegoCL2B8[/video]
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Those look interesting. What is the specific name for that band? I googled stretch band and the smaller color coded ones came up. I don't think my gym had those, so I may order that.
 
PCT Day 21: CHEST

Still have not been able to run due to my left calf muscle. I have been doing a 5km fast paced walk after each session though, as well as a second session in the evening where time allows. That said, today after my workout I got about 3km into my run and it felt like something just under my left calf snapped. This was followed with a burning sensation for about 10 seconds. After I couple of minutes I could reapply pressure. I was not really able to walk on it. But got back home via a short cut - but with my foot turned out. Not sure what I have done, but I really do not need another set back. I wanna run dammit!

Did put in a great chest session prior to my mishap though.

Bench Press:
140 x 15 - under constant tension
140 x 15 - under constant tension
210 x 5
250 x 5
270 x 5
295 x 5
335 x 1 - Guess this is my one rep max
325 x 3 - After only hitting one rep @ 335, had to do one more set at my best last week.

Decline Bench (25lb plates under legs for slight decline):
210 x 8
255 x 7
255 x 6

Incline Dumbbell Press:
80 x 8
80 x 6
80 x 6
80 x 5

Incline Flys:
55 x 10
55 x 10
55 x 10
55 x 10

**Cable Crossovers (slow negative):
60 x 7 x 12
 
RegisterJr said:
Those look interesting. What is the specific name for that band? I googled stretch band and the smaller color coded ones came up. I don't think my gym had those, so I may order that.
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Here is a link (and currently on sale): Invalid Link Removed
 
PCT Day 23: Back / Traps

Warmup: Can't run. Was able to walk on my leg today. So was able to do 5km of LISS after my workout. Slower pace than normal, but at least I got it down.

Found todays workout was not all that great. Mentally I wasn't in the game, and even though I hit all the same numbers as last week - it felt like I was just going through the motions. Today is typically a rest day, but tomorrow is going to be extremely busy - so I figured I would take tomorrow off instead.


Dumbbell Deadstops:
105x8
105x8
105x8
105x8

MD Pullovers:
60x10
60x10
60x10
60x10

Wide Grip Lat Pulldown:
210x12
220x12
230x10 - add 10lbs
230x10 - add 10lbs

Seated Wide Cable Row:
150x8
150x8
150x8
150x8


Reeves Deadlifts: EZ curl bar. Hard squeeze/shrug on each rep.
220x5
220x5
220x5
220x5

**Stretchers:
150x12x7

Upright Rows:
110x8
110x8
110x8

**Shrugs (3 sec pause):
60x12x7
 
Perhaps you could just get a couple of plates.. even standard size should be able to get some plates with handles built in.
 
Good looking workouts wasme.

wasme said:
Thanks Drew!

Yes I have some olympic plates with handles in the plate. Not sure how I would do this otherwise.
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You can do them by gripping the outside edge/rim of the plates. That's how they were originally done. I haven't tried it, but it should be great for grip strength.
 
breezy11 said:
Good looking workouts wasme.



You can do them by gripping the outside edge/rim of the plates. That's how they were originally done. I haven't tried it, but it should be great for grip strength.
Click to expand...

Going to give it a go. My grip strength on the left is not a strong as the right, but it seems to be improving. Had a bone removed from my hand an my carpals fused together
 
Yeah, I couldn't imagine doing them without the handle on the plates unless it was high rep/low weight. Neither if those gyms have them Andrew?

Nice workout Wasme!
 
breezy11 said:
Good looking workouts wasme.



You can do them by gripping the outside edge/rim of the plates. That's how they were originally done. I haven't tried it, but it should be great for grip strength.
Click to expand...

Thanks Breezy, appreciate it man.

It would be so hard to perform them gripping the plates.. but you are right in that it would be an amazing way to increase grip strength. I might have to do warm up sets this way!
 
wasme said:
Thanks Breezy, appreciate it man.

It would be so hard to perform them gripping the plates.. but you are right in that it would be an amazing way to increase grip strength. I might have to do warm up sets this way!
Click to expand...

Yeah, I might try it just to see how much weight I could handle. I've seen a few videos with a decent amount of weight.

Here's the man himself, Steve Reeves.

Invalid Link Removed
 
wasme said:
PCT Day 21: CHEST

Still have not been able to run due to my left calf muscle. I have been doing a 5km fast paced walk after each session though, as well as a second session in the evening where time allows. That said, today after my workout I got about 3km into my run and it felt like something just under my left calf snapped. This was followed with a burning sensation for about 10 seconds. After I couple of minutes I could reapply pressure. I was not really able to walk on it. But got back home via a short cut - but with my foot turned out. Not sure what I have done, but I really do not need another set back. I wanna run dammit!

Did put in a great chest session prior to my mishap though.

Bench Press:
140 x 15 - under constant tension
140 x 15 - under constant tension
210 x 5
250 x 5
270 x 5
295 x 5
335 x 1 - Guess this is my one rep max
325 x 3 - After only hitting one rep @ 335, had to do one more set at my best last week.

Decline Bench (25lb plates under legs for slight decline):
210 x 8
255 x 7
255 x 6

Incline Dumbbell Press:
80 x 8
80 x 6
80 x 6
80 x 5

Incline Flys:
55 x 10
55 x 10
55 x 10
55 x 10

**Cable Crossovers (slow negative):
60 x 7 x 12
Click to expand...


Damn your bench just keeps going up! Good job bro!
 
breezy11 said:
Yeah, I might try it just to see how much weight I could handle. I've seen a few videos with a decent amount of weight.

Here's the man himself, Steve Reeves.

Invalid Link Removed
Click to expand...


Something about it, looks awfully painful... but a great self test for sure..
 
BACK ATTACK!!!!!! Wicked routine bro! You keep on smashing weights!! I need some of that power and energy lol

wasme said:
PCT Day 23: Back / Traps

Warmup: Can't run. Was able to walk on my leg today. So was able to do 5km of LISS after my workout. Slower pace than normal, but at least I got it down.

Found todays workout was not all that great. Mentally I wasn't in the game, and even though I hit all the same numbers as last week - it felt like I was just going through the motions. Today is typically a rest day, but tomorrow is going to be extremely busy - so I figured I would take tomorrow off instead.


Dumbbell Deadstops:
105x8
105x8
105x8
105x8

MD Pullovers:
60x10
60x10
60x10
60x10

Wide Grip Lat Pulldown:
210x12
220x12
230x10 - add 10lbs
230x10 - add 10lbs

Seated Wide Cable Row:
150x8
150x8
150x8
150x8


Reeves Deadlifts: EZ curl bar. Hard squeeze/shrug on each rep.
220x5
220x5
220x5
220x5

**Stretchers:
150x12x7

Upright Rows:
110x8
110x8
110x8

**Shrugs (3 sec pause):
60x12x7
Click to expand...
 
PCT Day 24 - Shoulders / Chest pump

Cage Press:
130x12 - warm up
130x12 - warm up
180x8
180x8
190x8
200x6 - up 10lbs, mind you only hit it for 6

Arnold Press:
60x8
60x8
60x8
60x8

6 ways:
10x10
10x10
10x10
10x10

** Face Pulls: 2-3 second pause on contraction
120x7x12


Dumbbell Twist n Press:
70x10
70x10
70x10
70x10

Incline Barbell Press: to 3/4 lockout for constant tension
180x8
200x8
220x8
230x7 - up 1 rep

** Machine Flys:
100x7x12

LISS: 5km walk decent pace through park. No calf work today due to my left leg - no run either.

I am planning on a second LISS session this evening. (same activity)
 
wasme said:
PCT Day 24 - Shoulders / Chest pumpCage Press: 130x12 - warm up130x12 - warm up180x8180x8190x8200x6 - up 10lbs, mind you only hit it for 6Arnold Press: 60x860x860x860x86 ways: 10x1010x1010x1010x10 ** Face Pulls: 2-3 second pause on contraction120x7x12 Dumbbell Twist n Press: 70x1070x1070x1070x10Incline Barbell Press: to 3/4 lockout for constant tension 180x8200x8220x8230x7 - up 1 rep** Machine Flys:100x7x12LISS: 5km walk decent pace through park. No calf work today due to my left leg - no run either.I am planning on a second LISS session this evening. (same activity)
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Nice work brother! Cage press numbers are impressive - 200 is a lot of overhead weight!
 
Those cage presses are insane!! I am perturbed though as to why your 6 ways are at 10#. Are you staying in your comfort zone with those? My cage presses are nowhere near yours but I can push out 15's (max effort) on the 6 ways. Granted I can't do 10 reps for 4 sets with that.
 
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