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Recomp with Epistane / Win50 / Trenazone

drewsicle3210 said:
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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LOL, perhaps! After the cage presses and then trying to push out the arnold presses, I am usually done. The 6 ways just burnt it all out. I will give 15 a try this week. I have been able to hit 10 reps on all 4 sets now two weeks in a row without stopping - so perhaps I sign to go for it. Thanks for kicking my ass into gear Drew..
 
wasme said:
LOL, perhaps! After the cage presses and then trying to push out the arnold presses, I am usually done. The 6 ways just burnt it all out. I will give 15 a try this week. I have been able to hit 10 reps on all 4 sets now two weeks in a row without stopping - so perhaps I sign to go for it. Thanks for kicking my ass into gear Drew..
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Your Cage Presses are insane!!!

_____

You guys are crazy. I struggle to hit 10# x10 on 6-ways.
 
packers6211 said:
awesome update wasme and wth is 6 ways that new orgie phrase!!!
Click to expand...

I am at work so can't get into youtube to link you up .. but if you google meadows 6 ways you will see it. Let me know though and I will post when I get home from work. Unless someone else doesn't mind.
 
PCT Day 26: ARMS

Warmup: Still no running although I do think I am getting close.

After workout I did have a great 5km fast paced walk through park ..route had some good hills, to test the calf.


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

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

Preacher Curls:
105x10
105x10
105x10
105x10

SS w/Close Grip Bench
160x10
160x10
170x10
180x10

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

No number changes since last week. Seems the strength aspect is holding, which is great.
 
wasme said:
PCT Day 26: ARMS

Warmup: Still no running although I do think I am getting close.

After workout I did have a great 5km fast paced walk through park ..route had some good hills, to test the calf.


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

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

Preacher Curls:
105x10
105x10
105x10
105x10

SS w/Close Grip Bench
160x10
160x10
170x10
180x10

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

No number changes since last week. Seems the strength aspect is holding, which is great.
Click to expand...

Explosive arm workout Wasme! Those are some great numbers! I bet you feel incredibly pumped right now
 
804 said:
Explosive arm workout Wasme! Those are some great numbers! I bet you feel incredibly pumped right now
Click to expand...

For sure, had a fantastic pump this morning.

Just added a second LISS session.. trying to put in as many 2 a days as possible..
 
wasme said:
PCT Day 26: ARMS

Warmup: Still no running although I do think I am getting close.

After workout I did have a great 5km fast paced walk through park ..route had some good hills, to test the calf.


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

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

Preacher Curls:
105x10
105x10
105x10
105x10

SS w/Close Grip Bench
160x10
160x10
170x10
180x10

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

No number changes since last week. Seems the strength aspect is holding, which is great.
Click to expand...


Wicked workout bro, that is awesome your keeping your strength.
 
Solid arm work wasme. Congrats on the new gig man!
 
PCT Day 27: Legs

Warmup: 5km very fast paced walk.

Band Good Mornings:
12
12
12

Leg Extensions:
140x10
140x10
140x10
140x10

Squats:
210x8
270x8
290x8
310x8

Hack Squats (3 second pause):
210x8
250x8
250x8

**Leg Extensions: increased 15lbs
115x12x7

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

*Lying Leg Curls:
55x12x7

Decided to do my liss before my workout instead of after as I knew my legs would be toast. I will add another session in this evening. Mentally wasn't there, but got the work done.
 
804 said:
Beast leg numbers Wasme! Update pics?
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Thanks 804, possibly. Have a couple weeks left to go. Actually thinking of changing it all up after this 12th week of FST7. Either going to go with Big Beyond Belief program or Mountain Dog. Actually I also did 3 weeks of 8x8 before starting FST7... that was fun.
 
BRO!!!! Wicked arm workout man I'd kill to have those preacher numbers! I need to switch my bi's and calves lol
 
PCT Day 28: CHEST

LISS: 5km fast pace walk through park

Did not feel as strong today as last week, but numbers are pretty damn close. Mentally, the last two workouts I have not been on top of my game. Feeling a bit worn out and perhaps time for a deload. I have a trip to New York City coming up Aug 12-15 so was hoping to make that week my deload. I think I will change my routine up a little on Monday and go from there.

Bench Press: 90 seconds rest
140 x 15 - under constant tension
140 x 15 - under constant tension
210 x 5
250 x 5
270 x 5
305 x 3
325 x 2

Decline Bench (25lb plates under legs for slight decline): 90 seconds rest
210 x 8
255 x 8
260 x 7

Incline Dumbbell Press: 45 seconds rest
80 x 8
80 x 7
80 x 6
80 x 5

Incline Flys: 45 seconds rest
55 x 10
55 x 10
55 x 10
55 x 10

**Cable Crossovers (slow negative): 25-30 seconds rest to stretch/flex
60 x 7 x 12

Another LISS session will be added tonight.
 
Solid chest workout brother!!! I hit chest up too so now I can go soak in shame of my numbers after reading yours!!! lol jk
 
drewsicle3210 said:
How is the calf??
Sounded like you tore something, but maybe I missed where you followed up in the log.
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I think perhaps I just pulled the muscle. Last 2 days of walking, ramped up the pace and this morning did 8km. Going to do another 5km tonight. I figure runs will resume Monday! Looking forward to it too.. when I am walking fast, I find I am wanting to break into a run stride lol
 
Awesome presses, Wasme!

Yeah, where has FU been?
 
wasme said:
I think perhaps I just pulled the muscle. Last 2 days of walking, ramped up the pace and this morning did 8km. Going to do another 5km tonight. I figure runs will resume Monday! Looking forward to it too.. when I am walking fast, I find I am wanting to break into a run stride lol
Click to expand...

Good news, take it easy though!
 
PCT Day 30: Back / Traps


Solid workout this morning. Most numbers staying consistant, a couple of minor increases - but I dare say that is a plus.

Finished this work out off with a 5.5 km brisk walk. Another tonight.


Dumbbell Deadstops:
105x8
105x8
105x8
105x8

MD Pullovers: add 10lbs
70x10
70x10
70x10
70x10

Wide Grip Lat Pulldown:
210x12
220x12
230x12
230x9

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

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

**Stretchers: put a chair infront of machine to put me back further - which really increased the stretch.
150x12x7

Upright Rows:
110x8
110x8
110x8

**Shrugs (3 sec pause): add 5 lbs.
65x12x7
 
PCT Day 31 - Shoulders / Chest pump

Good workout today. Had a tremendous pump in my chest when I was done, not sure why more than normal. Possibly a couple of bowls of cereal before bed last night? Didn't hit the same numbers on my cage press as last week, which sucked but all in all was a good workout.

After 12 weeks I think it is time to change it up a little routine wise.

Cage Press:
130x12 - warm up
130x12 - warm up
180x8
180x8
190x8
190x7

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

** Machine Flys:
100x7x12

LISS: 8km fast pace walk.

I am planning on a second LISS session this evening. (same activity)
 
Solid all around workout as usual and Love the Incline bench press numbers!!!! woo woo woo
 
Thanks guys...

Day off today, but did just do an 8km walk.

My second cardio session for yesterday was a 5km run ... which went pretty good. Feels like forever since I have ran, no calf pain so I think I am good to go to start resuming my morning runs..
 
wasme said:
Thanks guys...

Day off today, but did just do an 8km walk.

My second cardio session for yesterday was a 5km run ... which went pretty good. Feels like forever since I have ran, no calf pain so I think I am good to go to start resuming my morning runs..
Click to expand...

Good stuff. Maybe that snap you felt wasn't a tendon after all.
 
wasme said:
Yes that would make things much easier in that respect. Could it have been ligament?
Click to expand...

Not in the calf.
Ligaments hold bone to bone, tendons hold muscle to bone. The only thing that could snap in your calf is the achilles tendon, but you wouldn't be walking very well if you tore or ruptured that.
 
drewsicle3210 said:
Not in the calf.
Ligaments hold bone to bone, tendons hold muscle to bone. The only thing that could snap in your calf is the achilles tendon, but you wouldn't be walking very well if you tore or ruptured that.
Click to expand...

Didn't know that.. thanks. I can imagine that would be one painful injury.
 
PCT Day 33: ARMS

Warmup: 5km run through park. No problems at all, felt great.


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

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

Preacher Curls:
105x10
105x10
105x10
105x10

SS w/Close Grip Bench
160x10
160x10
170x10
180x10

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

All in all a great workout. Will be adding an 8km LISS session this evening.

I still want to change things up, but until I have a new routine set, I will just continue on with my current one.
 
wasme said:
PCT Day 33: ARMS

Warmup: 5km run through park. No problems at all, felt great.


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

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

Preacher Curls:
105x10
105x10
105x10
105x10

SS w/Close Grip Bench
160x10
160x10
170x10
180x10

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

All in all a great workout. Will be adding an 8km LISS session this evening.

I still want to change things up, but until I have a new routine set, I will just continue on with my current one.
Click to expand...


Nice arms session Wasme! Glad to hear your run was pain free as well!
 
Wicked freaking workout bro I always so jealous man your strength and volume kick arse!!
 
packers6211 said:
Wicked freaking workout bro I always so jealous man your strength and volume kick arse!!
Click to expand...

Thanks Pack. Really need to change it up though as I am getting bored. Going to NYC in 3 weeks.. so even something to fill in till then, as those 3 nights in NYC will serve as my deload.
 
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