Wasme's recomp journey....

thebigt said:
i bought a barely used star trac treadmill for $800, guy i bought it from paid over $3000-he showed me the receipt, it was even still under warranty!!! he told me he bought it for his wife and she never used it, he wanted the space for a home theater, lol.
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I have a treadmill that I bought brand new about 6 years ago and probably has fewer than 100 miles on it. Damn thing won't work now, and I'm too cheap to toss it thinking one day it'll start working again. :(
 
Sorry I'm just now finding this thread, Simon. But I'm here now...carry on.
 
thebigt said:
i bought a barely used star trac treadmill for $800, guy i bought it from paid over $3000-he showed me the receipt, it was even still under warranty!!! he told me he bought it for his wife and she never used it, he wanted the space for a home theater, lol.
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That is a win right there.. nice!
 
RegisterJr said:
I have a treadmill that I bought brand new about 6 years ago and probably has fewer than 100 miles on it. Damn thing won't work now, and I'm too cheap to toss it thinking one day it'll start working again. :(
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Can't fix it?


1ifeblood said:
Sorry I'm just now finding this thread, Simon. But I'm here now...carry on.
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Well the ghey factor just kicked up a notch. That said, I don't want any lover's quarrels between you and Kleen in here.. :34:

How's it going brother ?
 
3/13/2014

Reactive Pump - Week 1.2 - Arms Pump Day

Good start to the day with a very solid session. Arms are holding a nice pump from this morning. No rest periods between exercises this morning unless I had to change the weight. Breathing was very elevated and even though it was -17c this morning, I worked up quite the sweat.

Rest: NONE - unless i needed to adjust weight.

Superset 1: Rope Pushdown / Dumbbell Curls (1L/1R)
90x12 / 30x12
90x15 / 30x15
90x15 / 30x15
100x15 / 35x15
100x15 / 35x14

- 3 second negative on curls proved to much on the last set.

Superset 2: Barbell Curls / Bench Dips
90x8 / 8
90x8 / 8
95x8 / 8
95x8 / 8

- Curls and Dips were done with 3 second negatives

Superset 3: Decline Barbell Triceps Extension / Hammer Curls (1L/1R)
70x15 / 35x15
70x15 / 35x15
70x15 / 35x15
70x15 / 35x15

- Extension done to 3/4 lockout and down to nose

Nutrition will be updated this evening (or in the morning - wife gets back from Texas this evening, so I am sure it will be a busy one).
 
wasme said:
Can't fix it?

Well the ghey factor just kicked up a notch. That said, I don't want any lover's quarrels between you and Kleen in here.. :34:

How's it going brother ?
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Just here for some NOODZ
 
3/15/2014


Reactive Pump - Week 2.1 - Legs

Rest Periods were all 30 seconds, except for Squats which 60 seconds

Leg Curl
70x8
80x8
90x12
100x10
110x8
110x8, drop 65x8, drop 45x16 (failure)


Banded Squat (in place of Chain Squat) - explosive reps, drive up as hard as possible
135x8
185x8
225x6
255x6
285x6
305x6
325x6


Leg Extension (in place of leg press) - driving up hard, 1 second hold at the top
30x12
115x12
125x12
135x12


1.25 Hack Squats - all the way down 1/4 way up, back down and then all the way up
135x10
205x8
215x8, drop 165x6, drop 135x8 (failure)


Dumbbell Stiff Legged Deadlifts
160x15
160x15


Standing Calf Raises superset DorsiFlexion
225x30 / 40
225x30 / 40
225x30 / 40

- on calf raises 30 reps are performed 10/10/10 (with a 10 second pause at the top after each 10)


This was a great workout, but really tough. Legs were pumped and soooo sore by the end of it. Very 'shaky' going up the stairs afterwards.

On the cardio front, I think I am going to resume my runs at the beginning of April.


Nutritional numbers:

294 protein
172 carbs
61 fats
 
lots of volume there...easy to see why legs were pumped.
 
If I could do legs like my brother here, my calves might get bigger. Wicked leg day brother!
 
Nice work Wasme!
 
Great work in here per usual, wasme. Looks like you're enjoying the new program.
 
You aren't vegan?

Huh.
 
3/16/2014

Reactive Pump - Week 2.1 - Chest / Shoulders Pump Day

Rest periods were all 30-45 seconds

Slight Decline Dumbbell Press - 2 second hold at flex
50x8
55x8
60x8
60x8
60x8
60x8

Reverse Band Bench Press - explosive
135x8
185x8
225x5
245x5
255x5
265x5

Slight Incline Barbell Press - 3/4 lockout
225x6
225x6
225x6

Stretch Pushups (hands and feet elevated for a deep stretch)
16
11 (banded)
10 (banded)

- stretch chest in between sets here


Bent-over Side Laterals
20x20
20x20
20x20

Facepulls - hold for 2 seconds on contraction
110x12
110x12
110x12

Cage Press
135x5
135x5
145x5
145x5
145x3,2

Another solid session this morning.

Nutritional values today:

230 protein (going to try to add 30-40 more this evening)
151 carbs
78 fats
 
Reverse band bench...? Where is it banded? Above the bar or below?
 
wasme said:
Hanging from the top. 'The bands will help you get the weight out of the bottom'. This was very true the initial push was a bit easier.
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Ah. Even still, 265 for reverse bench is still heavy. Especially for a vegan.

Nice job Wasme.

Have you noticed any visual changes since monitoring your calories?
 
Actually yes.. through shoulders more than anywhere at this point. And jeans seem to do up a little easier
 
wasme said:
Actually yes.. through shoulders more than anywhere at this point. And jeans seem to do up a little easier
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Sweet man.
 
Rest day today... will keep nutrition on point.

Have tomorrow's workout planned though - looks like a good back workout.
 
Looking forward to it!
 
wasme said:
Rest day today... will keep nutrition on point.

Have tomorrow's workout planned though - looks like a good back workout.
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my weakness is fried foods....my wife started using peanut oil, last night was fresh caught catfish!!!

mere words cannot describe the awesomeness!!!!
 
thebigt said:
my weakness is fried foods....my wife started using peanut oil, last night was fresh caught catfish!!!

mere words cannot describe the awesomeness!!!!
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what is fried food? :think:
yeah if you are gonna fry, peanut oil is the way to go
expense stuff it is too
 
Program looks fun thus far Simon.

macros looking good buddy. Have you started to put an emphasis on nutrient timing yet?

keep it up bud
 
bean5er said:
Program looks fun thus far Simon.

macros looking good buddy. Have you started to put an emphasis on nutrient timing yet?

keep it up bud
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Thanks Justin! I am really enjoying this one. Getting more use out of my bands as well. Hell, I am scouring the net for chains too ;)

I am trying my best to get most of my carbs in peri-workout. Seems to be working well for me.
 
3/18/2014

Reactive Pump - Week 2.1 - Back

Meadows Rows
60x8
80x8
95x8
110x8
115x8
115x8

- crazy pump / stretch in lats

Seated Cable Row (Band added)
140x6
140x6
140x6
140x6

- ram weight back to engage entire back


Stretch Pulldown
230x8
230x8
230x8

- extra wide grip, pulling down to top of head (i went to forehead), long stretch at the top
- entire back felt stretch and sore by the end of this


Dumbbell Shurg - hold for 3 seconds
60x12
60x12
60x12
60x12


Banded Deadlift - bands from the top
135x10
185x10
235x6
255x3
295x3
325x3
325x4


Back is toast!

Nutrition today (including remaining meal)
290 protein
165 carbs
63 fats
 
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