Wasme's recomp journey....

So glad the surgery went well! Praying for a quick recovery! Love that your mom was texting you! Mine has no clue! Lol
 
I echo everyone's sentiment on the successful surgery!
 
Big thumbs up! Great news Simon!
 
Glad to hear your dad is doing ok!!
 
love2liftkat said:
So glad the surgery went well! Praying for a quick recovery! Love that your mom was texting you! Mine has no clue! Lol
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I believe me she has no clue... you should see some of the texts I recieve...holy autocorrect ;) That said, she tries lol

Montego1 said:
Glad everytHing went good brother.
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MrKleen73 said:
I echo everyone's sentiment on the successful surgery!
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turff49 said:
Big thumbs up! Great news Simon!
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clown007 said:
Glad to hear your dad is doing ok!!
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Thanks all.... He is being released a day early tomorrow so that is a good sign! I have been able to get my workouts in about to post them. Tomorrow might need to be a rest day though - with driving back out of town and taken him home, getting him settled and so on. After that will just make a daily trip (as they are about an hour away).
 
Yesterday (11/5/2015) Delts/Arms

DB Lateral Rasie (4010) ss Front Plate Raise (4010)
20x8 / 25x8
20x8 / 25x8
20x8 / 25x8
20x8 / 25x8
20x8 / 25x8

Reverse Grip Pullups (Band Assisted) 6010
6
6
6
6
6

Concentration Curls (4112)
35x6
35x6
35x6
35x6
35x6

Reverse Curls (4012) ss EZ Bar Curls (4012)
65x8 / 80x8
65x8 / 80x8
65x8 / 80x8
65x8 / 80x8
65x8 / 80x8

Skullcrushers (4010)
80x8
80x8
80x8
80x8
80x8


Dips 4010
10
10
10
10 - assisted
10 - assisted
 
11/6/2015 Chest / Delts / Back

Really enjoyed this workout, great flow to it, and was sore and exhausted by the end.

45degree Incline DB Press 4010
65x8
75x8
75x8
75x8
60x20

Barbell Bench 4010
225x8
225x8
225x8
205x6
185x6
155x6
135x6

- the 6 set reps were 20 second rest periods
- felt really strong throughout this one

Incline DB Flys 4010
55x8
55x8
55x8
NOS-X
45x8
35x8
25x8
20x8

- threw in one more drop for good measure


Seated DB Overhead Press ss Bent Over DB Lateral Raises (both 4010)
45x12 / 25x12
45x12 / 25x12
45x12 / 25x12

Wide Grip Pullups (orange band) 4010
8
8
8
8

Barbell Rows 4010 ss Deadlifts 4010
135x8 / 225x8
135x8 / 225x8
135x8 / 225x8
135x8 / 225x8
135x8 / 225x8

- not the heaviest weight for either exercise, but the tempo and combo, just crushed me...
 
First off, glad the surgery went well.

Also nice to see you doing fronts. Impressive volume for not doing much of them. What grip are you using?
 
RegisterJr said:
First off, glad the surgery went well.

Also nice to see you doing fronts. Impressive volume for not doing much of them. What grip are you using?
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Thanks Thomas.

For the front squat arms crossed, and up in front of me. My flexibility blows, cant get the bar positioned how you do it.
 
11/8/2015 Legs

Well yesterday as expected was a forced rest day. Mind you I am not complaining, as I am feeling pretty worn out. Got legs in today though. I will either start Phase 4 tomorrow, or a rest day (perhaps just a run). Start fresh Tuesday.

Leg Curls 4010
90x6+10 partials
90x6+10 partials
90x6+10 partials
90x6+10 partials
90x6+10 partials
90x6+10 partials

Leg Press - Feet / Knees Touching ss Leg Press - Wide
- both are in smith machine
- both 4010
- Wide stance reps were 1.5's

225x10 / 225x10
275x10 / 275x10
275x10 / 275x10
275x10 / 275x10


Back Squats 4010
185x8
185x8
185x8
185x8
185x8
185x7
185x5
185x4

Heels Elevated DB Sqauts ss Toes Elevated DB Stiff Legged Deads (both 4010)
50x15 / 50x21
50x15 / 50x21
50x15 / 50x21
50x15 / 50x19
50x15 / 50x17

- this was f**kin' brutal...
 
wasme said:
Thanks Thomas.

For the front squat arms crossed, and up in front of me. My flexibility blows, cant get the bar positioned how you do it.
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It takes mobility work. It's worth it though, IMO.
 
Brother I see nothing has changed your way still killing it!!! I have dropped off the face of the earth via gym wise. I'm still awaiting my mri results I did 3 weeks ago. I tried chest last week couldn't barley get 165 on incline bench. It's really bugging me out.
 
wasme said:
I know I gotta get on that at some point.
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Try putting your index and middle finger just outside your shoulder width on the bar, step under bar in a 1/4 squat and point elbows basically straight forward, then lift of. I had major problems trying to go wider. When the elbows are forward this gives you the shelf you need for the bar to stay where it should be. Right in the crook of your neck. You don't even need your hands on the bar when in that position. Your front delts will be holding it. When in that front arm crossed position you HAVE to hold the bar because you don't have that shelf, it flattens out and the weight is basically on directly on the shoulder joint, or trying to roll off of the side delt which is flat in that position due to the inward rotation of the forearms.

When your elbows are forward and forearms on top, all you need is a finger or two on the bar from each hand to help balance it. Don't think of it is holding or grabbing the bar. If you try to hold the bar you will think your mobility sucks. It doesn't you are just thinking about it wrong. The fingers are there to help keep the bar from rolling forward if you lean forward, that is all they are there for. Id you want to work the mobility for it put 95lbs on the bar and put yourself into the position I mentioned and just hold it for 30 seconds for about 3 sets. You will loosen right up.
 
packers6211 said:
Brother I see nothing has changed your way still killing it!!! I have dropped off the face of the earth via gym wise. I'm still awaiting my mri results I did 3 weeks ago. I tried chest last week couldn't barley get 165 on incline bench. It's really bugging me out.
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Hopefully you get your results soon brother

MrKleen73 said:
Try putting your index and middle finger just outside your shoulder width on the bar, step under bar in a 1/4 squat and point elbows basically straight forward, then lift of. I had major problems trying to go wider. When the elbows are forward this gives you the shelf you need for the bar to stay where it should be. Right in the crook of your neck. You don't even need your hands on the bar when in that position. Your front delts will be holding it. When in that front arm crossed position you HAVE to hold the bar because you don't have that shelf, it flattens out and the weight is basically on directly on the shoulder joint, or trying to roll off of the side delt which is flat in that position due to the inward rotation of the forearms.

When your elbows are forward and forearms on top, all you need is a finger or two on the bar from each hand to help balance it. Don't think of it is holding or grabbing the bar. If you try to hold the bar you will think your mobility sucks. It doesn't you are just thinking about it wrong. The fingers are there to help keep the bar from rolling forward if you lean forward, that is all they are there for. Id you want to work the mobility for it put 95lbs on the bar and put yourself into the position I mentioned and just hold it for 30 seconds for about 3 sets. You will loosen right up.
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Thanks Chris, just printed this off and will give it a try. Appreciate it.
 
11/9/2015 Chest / Delts

30 deg. Incline DB Press (3010)
65x6
75x6
85x6
90x6
95x6

- felt strong on these, that quicker tempo helped

60 deg. Incline DB Press (3010)
90x5
70x10
70x10
70x10

- thought I would be able to nail 90 for 10... but clearly that didnt happen


Incline Bench ss Pushups (4010 on both)
185x8 / 15
195x8 / 15
195x8 / 13
195x8 / 12
195x8 / 12
195x8 / 11

- the tempo on pushups right after bench was just too much.. was trying to hit 21 on each set


DB Overhead Press (4020)
45x8
45x8
45x8
45x8

Leaning One Arm Lateral Raise ss Two Arm DB Lateral Raise
25x12 / 15x21
25x12 / 15x21
25x12 / 15x21
NOS - 15x10, 10x10, 10x10
 
Lots of incline volume there.
 
Hitting it hard!!
 
If you wanna use the weightlifting style rack like Kleen mentioned it's all about practice (and by extension a bit of stretching). But Derek Kendall frontsquat over 800lbs in knee sleeves with arms crossed so it's not like it's a weaker form at all.

It simply has no transfer to cleans, so if you're gonna do those you better get practicing.
 
RegisterJr said:
Lots of incline volume there.
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turff49 said:
Hitting it hard!!
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kenpoengineer said:
X2!! Nice lifts!
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Thanks guys

love2liftkat said:
He knows no other way!! How are you feeling Simon? Back and knees doing ok?
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Thanks Kat. Back was good, but seems everytime I get stressed out it just tightens right back up. Gotta reduce the stress in my life. Knee is doing ok. Not letting either stop me though... screw it!

Hyde said:
If you wanna use the weightlifting style rack like Kleen mentioned it's all about practice (and by extension a bit of stretching). But Derek Kendall frontsquat over 800lbs in knee sleeves with arms crossed so it's not like it's a weaker form at all.

It simply has no transfer to cleans, so if you're gonna do those you better get practicing.
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I am going to try some warmup sets the way Kleen mentioned, and go from there. I found even the way I did them last time, with a lighter weight was good for my back and my quads were on fire with Bpak's tempo.
 
11/11/2015 Back / Hams

Bentover Rows 3010

145x8
145x8
145x8
145x8
145x8
145x8
NOS
120x8
105x8
90x8


One Arm DB Rows 3010
80x6
80x6
80x6
- no rest between arms

Incline Prone 2 Arm DB Rows 3011
60x8
60x8
60x8
NOS-X
50x8
40x8
30x8

Leg Curls 3010
90x6+10partials
100x6+10 partials
100x6+10 partials
100x6+10 partials
100x6+10 partials
100x6+10 partials

Deadlifts 4010
225x5
275x5
305x5
325x5
335x5
 
Nicely done.
 
11/12/2015 Quads (YESTERDAY)

Well back was still not quite right yesterday but I decided to go for it anyway. In hindsight not the brightest. As I spent the rest of the day hunched over and today I'm back to poppin' percocet like M&M's...

I did work on Chris's technique for my warms up and actually for all the front squats. Kept the load light and did ok. Thanks man.


Front Squats 4010
135x8
135x8
155x8
155x8

DB Squats 3010
50x8
50x8
50x8
50x8
NOS
40x8
30x8
25x8

Barbell Lunges - in smith... 4010
95x21
95x21
95x21/19
95x18/17
- no rest between legs till all sets were done
* midway through lunges my back was starting to give me grief

Leg Press in Smith, 6060
315x6
315x6
315x6
315x6


Leg Extensions 4010 *
90x8
90x8
90x8
80x8
70x8
60x8
50x8
40x8

...I highly doubt I will get another session in before Monday, but hopefully Sunday I can do something... tired of this back sh*t
 
Simon, lay off it and take plenty of hot showers to try and loosen it up. Just do some stretching over the next week man. You gotta listen to the bod and not tweak it to the point of a slip disc or damage. Rest up this weekend...
 
We all give you permission to take a week off and heal. I figured I'd throw that out there - we are all a bit OCD about our lifting. Sometimes you have to have the mental "permission" from your peers to "rest"!
 
Jesus Christ take a week off already.

I know you FEEL like you can't take time off. And that you FEEL like you are progressing each workout Simon but man, you have stalled and your body is fighting back.

You have GOT to take some time off man. When you're pooping prescription pills like candy to make it though the day you've got a problem. I might be being a bit of a dick right now but I'm being completely honest at least.

Take a ****ing week off. Get a massage. Eat some pizza. Lay on the GD couch all day. You need it.
 
I agree with the guys! Take a week off and heal!! Get a massage! Don't be so hard on yourself!
 
Hyde said:
If you wanna use the weightlifting style rack like Kleen mentioned it's all about practice (and by extension a bit of stretching). But Derek Kendall frontsquat over 800lbs in knee sleeves with arms crossed so it's not like it's a weaker form at all.

It simply has no transfer to cleans, so if you're gonna do those you better get practicing.
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I had to look that guy up, no way to flatten his shoulders out whether rotated inward or not. Dude is MASSIVE his shoulders look, like they are a foot front to back in that position. AMAZING! However for the typical lifter, it is easier to maintain the thoracic extension the weight lifter way.

wasme said:
Thanks man...



I would have said yes... but yesterday leg workout left me on my back all day yesterday and today... not sure when my next workout will be ... gotta just let it heal..
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I think I have already mentioned this before but with your lower back situation you should not be doing bent over rows & dead lifts in the same workout.

Montego1 said:
Jesus Christ take a week off already.

I know you FEEL like you can't take time off. And that you FEEL like you are progressing each workout Simon but man, you have stalled and your body is fighting back.

You have GOT to take some time off man. When you're pooping prescription pills like candy to make it though the day you've got a problem. I might be being a bit of a dick right now but I'm being completely honest at least.

Take a ****ing week off. Get a massage. Eat some pizza. Lay on the GD couch all day. You need it.
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Not being a dick, being a concerned friend. Just about everyone of us who takes lifting seriously is compulsive about it most of the time. We pretty much all suffer from some sort of body dis-morphia syndrome that compels us to continue going even when it is time for a break. Sometimes we need a swift kick verbally from someone who cares enough to do it.
 
Hard to say no to pizza. Heal up man.
 
Hope the back eases up on you - I know the feels for real man. Best thing to do is back off some then roll intelligently back into it as you can.
 
MrKleen73 said:
Not being a dick, being a concerned friend. Just about everyone of us who takes lifting seriously is compulsive about it most of the time. We pretty much all suffer from some sort of body dis-morphia syndrome that compels us to continue going even when it is time for a break. Sometimes we need a swift kick verbally from someone who cares enough to do it.
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So true...thanks all. Appreciate, everyone's concern.

Been 4 days since my last workout. Right side of my lower back (L4/5) area where I had surgery still has a big knot that is slowly going down. Feels like a bone, but obviously just a mess of muscle. Trying to stay somewhat active, by just going for walks every few hours - which at least makes me feel like I am doing something.

Going for a massage this evening.
 
Acupuncture is temporary for nerve pain. Deep tissue massage should do wonders if it's all knotted up. Could always get a trigger point injection also...
 
Agree totally with turf. The way we work our bodies. It's never worth the $ unless u can't walk. Then it's good to get some initial life quality back I think
 
Deep massage with acupuncture worked amazing for me. My masseuse does deep tissue followed up with acupuncture with EMS (electric muscle stim). I find it has made a huge difference to my back health.
 
clown007 said:
Deep massage with acupuncture worked amazing for me. My masseuse does deep tissue followed up with acupuncture with EMS (electric muscle stim). I find it has made a huge difference to my back health.
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This is the girl down at the Beaches right?
 
No unsupported back work for at least a week after the knot is GONE!
 
A tens unit works really well to. Acupuncture isn't accepted by all insurance companies... Oh wait, you ain't gotta worry about that lol.
 
turff49 said:
A tens unit works really well to. Acupuncture isn't accepted by all insurance companies... Oh wait, you ain't gotta worry about that lol.
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TENS is great. I like the TENS with acupuncture! Fixes my traps in one session.
 
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