Wasme's recomp journey....

[clown007]

Man buddy! That volume is nuts, and on arms no less!
Wow that is some inspiration!

 

[turff49]

3hrs??? Geez man, you on a suicide mission!

 

[wasme]

That is a serious arm workout! Heavy preacher curls! Beast!

Wrist is really sore today... wondering if it might be from the fat gripz

You barely pause on the 100 reps. Most of the time by the time get to 70 in pausing every 5-8 reps. Hella volume there Simon.

The pushdowns seem to go much better than the curls for me.

Man buddy! That volume is nuts, and on arms no less!
Wow that is some inspiration!

Thanks man, trying to force them to grow!

3hrs??? Geez man, you on a suicide mission!

3 hours the elapsed time from when the workout ended to posting.. arms were not much use last night lol

 

[wasme]

7/25/2015 LEGS

Warmup: 4km


Leg Curls
70x15
90x15
100x15
110x8 + 15 partials
115x8 + 15 partials
120x8 + 15 partials
120x8 + 15 partials


Frog Stance Leg Press (in Smith from Floor)
225x15
315x15
405x15
425x15
445x15
455x15


Squats
135x8
185x8
205x8
225x8
245x8
245x8


Close Stance Leg Press (in Smith from Floor) - no *******
315x15
405x15
405x15
405x15
405x15
405x15


Stiff Legged Dead Lifts
170x10
170x10
170x10


- left knee hurts like crazy... been having some problems with it as of late. I was going to add in 100's Leg Extension at the end but I know that would have just made it worse, and I was exhausted anyway.

 

[RegisterJr]

That's a lot of weight on that knee. You wear any braces?

 

[turff49]

The Frog stance probably irritated the knee pretty good. It flares your knees out and you went pretty heavy on them.

 

[wasme]

That's a lot of weight on that knee. You wear any braces?

I do have some rehband knee braces.. which do help

The Frog stance probably irritated the knee pretty good. It flares your knees out and you went pretty heavy on them.

I was thinking the same thing, as my knee was bugging me when I started squats

 

[wasme]

7/26/2015 Chest / Shoulders / Triceps

Knee was better this morning, applied Voltaren twice yesterday - that stuff really works.


Warmup: 4km

- weather has been really hot and humid. I would imagine the smog advisory has been up, I never check but the air was heavy.

DB Press superset with Band over Backs after each set (10)
50x10
55x10
60x10
65x10
70x10
75x10
80x9
85x6
90x4

- slight incline, no *******
- I should have jumped by 10's at the started and then 5's around 80 as I totally ran out of steam



Incline Smith Press superset with Band over Backs after each set (8)
135x8
185x8
205x8
225x8
245x8
265x8
275x6
285x3


Decline Smith Press superset with Band over Backs after each set (8) except drops
165x15
195x12
225x9
245x6
drop 205x6
drop 165x8

- last drop to failure, had nothing left


Stretch Pushups
13
14
13


Close Grip Bench Press superset Rope Extensions
165x10 / 90x15
165x10 / 90x15
165x10 / 90x15

- rope extensions were pumping motion, continuous tension


6 ways
10x10
10x10
10x10
10x10
10x10

- 5 sets of these is alot... was sure I'd have to dump some weight but got through it.


Bent Over Rear DB Raises superset Spider Crawls
25x15 / 3
25x15 / 3
25x15 / 3

 

[love2liftkat]

Strong workouts!! I've never tried the voltaren! May have to give it a try! I usually use tigerbalm or biofreeze.

 

[RegisterJr]

Is voltarian something you buy on the street corner?

 

[clown007]

Yeah Voltaren is really good. I switch between it and an Arnica gel. Helps the joint pain for sure!

 

[wasme]

Is voltarian something you buy on the street corner?

...yep its why my packages keep getting stopped at customs!

kidding.. its OTC

Strong workouts!! I've never tried the voltaren! May have to give it a try! I usually use tigerbalm or biofreeze.

tigerbalm works awesome on a headache

Yeah Voltaren is really good. I switch between it and an Arnica gel. Helps the joint pain for sure!

Gotta try that Arnica gel still

 

[clown007]

A-535 has a spray arnica that works amazing for me. You can get it at the local drug store. Works really well!

 

[wasme]

7/27/2015 Back

Long day today.. but solid back session in a brutally hot garage.

Took my daughter for a tour of the University of Toronto this morning - was excellent. She starts in September. Probably the best part is the new fitness and aquatic center they built for the PanAm games. Here is a 'virtual tour' is anyone is interested:
[video=youtube;aW6joTIOkB4]https://www.youtube.com/watch?v=aW6joTIOkB4&feature=youtu.be[/video]

She is totally psyched and even better access is included with her tuition.


Next two days will be rest days as I am taking my kids to Niagara Falls for a little getaway for the night. Should be fun.


Smith Machine Bent Over Rows
115x8
135x8
155x8
185x8
185x8
185x8
185x8
drop
165x6
drop
135x12

- drive elbow up hard


D Grip Pulldowns
180x8
200x8
210x8
210x8
210x8
210x8

- hard flex in contracted position
- deep stretch at the top


DB Pullovers
60x10
60x10
60x10
60x10
60x10
60x10

- head hanging off bench


Trap Bar Deads
160x5
210x5
260x5
310x5
310x5
310x5
310x5
310x5
330x3
330x3
330x3

- 90 seconds rest


Banded Hypers
15
15
15

 

[clown007]

That facility rocks! Your daughter is going to love it. I loved it there and the Athletic Centre was junk compared to that!!!

Getting some good weights on the trap bar deads.

Niagara should be lots of fun. Always have a good time when I go there. Great place for a rest period.

 

[wasme]

That facility rocks! Your daughter is going to love it. I loved it there and the Athletic Centre was junk compared to that!!!

Getting some good weights on the trap bar deads.

Niagara should be lots of fun. Always have a good time when I go there. Great place for a rest period.

...its right up her alley with all the working out she does! Good way to meet people on campus too.

The trap bar is coming along!

Yep, prebooked Maid of the Mist tickets - as that is always blows me away.

 

[clown007]

When she gets there, I can introduce her to my friend that works there if she likes. Might be nice to have someone there to be able to go to with questions...

 

[wasme]

When she gets there, I can introduce her to my friend that works there if she likes. Might be nice to have someone there to be able to go to with questions...

Awesome thanks man!

 

[RegisterJr]

That gym looks sweet!

 

[packers6211]

I always know when it's wasme back day it's going to be epic numbers. Strong this one is.

7/27/2015 Back

Long day today.. but solid back session in a brutally hot garage.

Took my daughter for a tour of the University of Toronto this morning - was excellent. She starts in September. Probably the best part is the new fitness and aquatic center they built for the PanAm games. Here is a 'virtual tour' is anyone is interested:
[video=youtube;aW6joTIOkB4]https://www.youtube.com/watch?v=aW6joTIOkB4&feature=youtu.be[/video]

She is totally psyched and even better access is included with her tuition.


Next two days will be rest days as I am taking my kids to Niagara Falls for a little getaway for the night. Should be fun.


Smith Machine Bent Over Rows
115x8
135x8
155x8
185x8
185x8
185x8
185x8
drop
165x6
drop
135x12

- drive elbow up hard


D Grip Pulldowns
180x8
200x8
210x8
210x8
210x8
210x8

- hard flex in contracted position
- deep stretch at the top


DB Pullovers
60x10
60x10
60x10
60x10
60x10
60x10

- head hanging off bench


Trap Bar Deads
160x5
210x5
260x5
310x5
310x5
310x5
310x5
310x5
330x3
330x3
330x3

- 90 seconds rest


Banded Hypers
15
15
15

 

[turff49]

A Simon back workout with out Meadows or umpteen million rows....????? Lol lot of trap bar deads there, sweet!

 

[love2liftkat]

That's an awesome facility!!!!! I bet she is excited!! I hope you have an amazing time at Niagara falls!! Totally jealous!

 

[wasme]

A Simon back workout with out Meadows or umpteen million rows....????? Lol lot of trap bar deads there, sweet!

Haha.. two weeks in a row at that..

That's an awesome facility!!!!! I bet she is excited!! I hope you have an amazing time at Niagara falls!! Totally jealous!

She is very excited, my first question was can she get guest passes!

We had a blast..taking a 20 and 17 year old you just don't know what to expect but we had such a good time.

I always know when it's wasme back day it's going to be epic numbers. Strong this one is.

Thanks my friend

 

[wasme]

7/30/2015 Chest / SHoulders Pump

Back at it today... with a pretty quick chest/shoulder pump session. Funny, after 2 days of not working out, felt a tad lazy, but got in the game once I got going.

Warmup: 5km


Swiss Bar Press
145x10
155x10
165x10
165x15
175x12
185x9
195x6

Decline Smith Press
135x30
165x20
195x10

Destroyer
60x60
30x30
15x15
10x12 - full range

DB Side Laterals - 45 sec rest
20x10
20x10
20x10
20x10
20x10

 

[RegisterJr]

No laziness in your volume.

 

[kenpoengineer]

No laziness in your volume.

X2! I remember the starting college days! Excited and terrified at the same time!

 

[wasme]

No laziness in your volume.

Thanks man

X2! I remember the starting college days! Excited and terrified at the same time!

Indeed. Proud of her. A few of her friends are going to a different campus. She could have easily taken a bus/subway to that one, but chose to go to the one she is - to meet new people, and well for that damn gym! lol

 

[wasme]

7/31/2015 ARMS and Calves

Big arm day today... this one was good.. arms totally pumped up. Took a measurement 3/4 the way through and was at 17 3/4 inch.. Was very happy, as the last time I checked I was just a tad over 16. Something is working!

Warmup: 5km


Barbell Curls / DB Hammer Curls
65x8 / 30x8
75x8 / 35x8
80x8 / 40x8
90x8 / 40x8
90x8 / 40x8
90x8 / 40x8
95x6 / 40x8
90x8 / 40x8

- fat gripz used on barbell curls


Preacher Curls
110x6
70x27

- called for one heavy set to 6 with 4-5 second negative, then a significantly lighter set to failure after 60 seconds of rest


Vbar Pushdowns / Bench Dips
90x10 / 8
110x10 / 8
110x10 / 8
110x10 / 8
110x10 / 6
110x10 / 7
110x10 / 6
110x10 / 6

- pushdowns, hard squeeze
- dips had a 3 second decent

Overhead Rope Extensions
100x15
100x15
100x15
100x15
100x15

* Took measurement of left arm


Standing DB Calf Raises / Seated Calf Raises in Smith
70x15 / 155x25
70x15 / 155x25
70x15 / 155x25
70x15 / 155x25
70x15 / 155x25
70x15 / 155x25

- calves were burning good... 30 seconds rest between supersets



100's

Preacher Curls
45x100 (alot of pauses)

Rope Pushdowns
50x100 (paused 4 times)

 

[RegisterJr]

Huge bicep increase, but with preachers at 70x27, I see why.

 

[turff49]

Nice pressing and curling man.
Great arm size too. Must've been 2 years since you last took measurements! lol

 

[Hyde]

How you so strong?!

 

[clown007]

All the arm work is definitely paying off! Good on you buddy!!!

 

[kenpoengineer]

Guns for the nuns! Wait, curls for the girls! Hulk!

 

[wasme]

Huge bicep increase, but with preachers at 70x27, I see why.

Thanks brother...

Nice pressing and curling man.
Great arm size too. Must've been 2 years since you last took measurements! lol

It's be a long time...

How you so strong?!

I listen to Slipknot :saevilw:

All the arm work is definitely paying off! Good on you buddy!!!

Thanks man...

Guns for the nuns! Wait, curls for the girls! Hulk!

lol..

 

[wasme]

8/1/2015 Legs

Good leg day today...

Warmup: 5km

Leg Curls
70x10
80x10
90x10
100x12
110x12
110x12
110x12
drop 90x8
drop 70x8+25 partials

Leg Press (in Smith from Floor)
225x15
315x15
335x15
365x15
395x15
425x15
445x15
465x11,4

Leg Extensions (explosive)
90x10
100x10
100x10
100x10


Squats
135x8
185x8
225x8
225x8
225x8
225x8

- left knee was getting achy


Stiff Legged Deads
160x10
180x10
180x10
180x10

 

[RegisterJr]

Powerful Simon!

 

[turff49]

Yeppers, strong leg day man!

 

[wasme]

Yeppers, strong leg day man!

Powerful Simon!

Thanks guys.. left knee was pretty sore this morning. No run.

 

[RegisterJr]

What type of knee cuffs/sleeves do you use? (Prob the 3rd time I've asked...)

 

[wasme]

8/2/2015 Chest / Shoulders / Back

My left knee is really taking a hit after each leg workout. Hopefully it passes. I did not go for a run this morning but have the last 3 days so figured 1 off won't hurt.


* All chest exercises had Band over and Backs supersetted @ 8 reps per set

Banded Swiss Bar Press
125x8
145x8
165x8
175x8
185x8
185x8
185x8

Incline Barbell Press
155x6
185x6
215x6
245x5
235x6
235x6
235x6

- 245 was a struggle to get a sloppy 6th rep in. So dropped back to 235...quite amazing what a difference 10lbs does.


Reverse Band Bench Press
255x5
265x5
275x5
285x4
285x4

Stretch Pushups
15
13 - set of chains
11 - 2 sets of chains


Front Raises
35x12
35x12
35x12
35x12


DB Side Laterals
15x10
15x10
15x10
15x10

- very slow and controlled, hurt like a b1tch


Chin up Mini Death - band assisted

Wide Grip 10,8
Mid Grip 9,7
Hammer Grip 10,9

(Full chin up death is 4 sets in each position)

 

[wasme]

What type of knee cuffs/sleeves do you use? (Prob the 3rd time I've asked...)

Rehband

 

[RegisterJr]

Another strong day. Those O&Bs take more out of the shoulder than you'd think.

Rehband

That's right. Where did your knee issue originate from?

 

[clown007]

That chest volume is crazy man! Good work and strong work!!!

 

[packers6211]

Awesome lifts brother!! Hope the weekend was good to you.

 

[turff49]

Take care of that knee man. I think it was that frog stance last week...

 

[MrKleen73]

Some crazy work in here! Awesome gains on the arms! Hope the knee works itself out soon.

 

[RegisterJr]

Invalid Link Removed

 

[puccah8808]

Wasme, can we train together?!?

 

[packers6211]

Hey wasme it's leg day today so fly to over here and help me to my car, bc ima need it when I'm done. I weighed today bro 217.5 first time in years. That's now a total of 35 lbs in 11 weeks. Only 28 more to go!!!

 

[wasme]

Another strong day. Those O&Bs take more out of the shoulder than you'd think.

That's right. Where did your knee issue originate from?

To be honest, likely years of being really heavy. Running typically doesnt hurt them, but doing stairs does.

That chest volume is crazy man! Good work and strong work!!!

Thanks man!

Take care of that knee man. I think it was that frog stance last week...

It certainly aggravated it. After leg press this week I was supposed to do walking lunges, left knee couldnt take the pressure so bailed. And went light on those extensions.

Some crazy work in here! Awesome gains on the arms! Hope the knee works itself out soon.

Thanks Chris, appreciated man.

Wasme, can we train together?!?

You are welcome in Toronto anytime!

Hey wasme it's leg day today so fly to over here and help me to my car, bc ima need it when I'm done. I weighed today bro 217.5 first time in years. That's now a total of 35 lbs in 11 weeks. Only 28 more to go!!!

That is awesome Pack, proud of you buddy!