Wasme's recomp journey....

MrKleen73 said:
It is VERY unlikely that they will cover it all. The adjuster said he was going to try to get me approved for as much as possible but he was going to have to be creative in how he wrote the thing up to get me as much money as possible. If it goes well that is awesome. However at this point it looks like they may have grounds to deny the claim based on trying to claim the damage was from flooding and not the rain coming in.

Basically at this point I am not expecting anything at all, but if we get something I think it will be limited to the roof, ceiling and back wall that was leaked on. Not any of the flooring. I can deal with that but really just want the roof replaced if at all possible. If not then I will be refinancing the house or trying to get a FEMA approved loan for anything not covered.
Click to expand...

That is too bad. Sorry to hear all that.

I didnt realize there would be a difference between rain and flooding... or is the flooding consider an 'act of god' and thus not applicable?
 
9/13/2017 Chest

Day 4 of Week 3..

5km walk at lunch time, and a lift after work. Probably should have ate more this afternoon but just didnt have time.

265 is a new weight for me... and felt heavy as heck.

Warmup:
20 bar wide
20 bar narrow
20 bar mid grip
Band over and backs 2 sets of 15

135x5
185x3
235x3
265x3
265x3
265x2
265x2
265x2
265x2
265x2
265x2
265x2
265x2

Only got 3 on two sets.. so have my work cut out for me.
 
wasme said:
That is too bad. Sorry to hear all that.

I didnt realize there would be a difference between rain and flooding... or is the flooding consider an 'act of god' and thus not applicable?
Click to expand...

They break the different things down and make it nice and confusing... Normal home insurance covers if the storm blew up a section of the roof or say a tree branch put a hole in the roof then they cover it due to it being structural damage from the storm. Flooding, or Rising Water is another insurance altogether. You have to buy it separately and typically only people in the flood planes or who have flooded before have it. Our house has never even gotten close to flooding so it was an expense we forfeited do to the unlikely need for it. OOPS!!!! Then again if I had been paying for flood insurance all these years I would have basically pre-financed the repairs.

Now, If the wind was just strong and blew the rain up under the shingles causing the issue you have to pay extra for something called Wind Driven Rain... which is what they said happened to our house. They are telling me and I don't have that coverage anymore. When they renewed my stuff for some reason they did not renew that designation even though I told them to renew the same policy. So the adjuster is actually writing it up to look like there was some structural damage to try and get it approved but he said he wasn't sure if he could get them to bite or not.

So it may just end up being a low interest FEMA loan to repair everything. Either way in 6-12 months I will have new floors and a new roof regardless of what happens.
 
MrKleen73 said:
They break the different things down and make it nice and confusing... Normal home insurance covers if the storm blew up a section of the roof or say a tree branch put a hole in the roof then they cover it due to it being structural damage from the storm. Flooding, or Rising Water is another insurance altogether. You have to buy it separately and typically only people in the flood planes or who have flooded before have it. Our house has never even gotten close to flooding so it was an expense we forfeited do to the unlikely need for it. OOPS!!!! Then again if I had been paying for flood insurance all these years I would have basically pre-financed the repairs.

Now, If the wind was just strong and blew the rain up under the shingles causing the issue you have to pay extra for something called Wind Driven Rain... which is what they said happened to our house. They are telling me and I don't have that coverage anymore. When they renewed my stuff for some reason they did not renew that designation even though I told them to renew the same policy. So the adjuster is actually writing it up to look like there was some structural damage to try and get it approved but he said he wasn't sure if he could get them to bite or not.

So it may just end up being a low interest FEMA loan to repair everything. Either way in 6-12 months I will have new floors and a new roof regardless of what happens.
Click to expand...

Understand now... still sucks.. hope things are working out
 
Life has been crazy busy.. some updates, then will get caught up on logs..

9/14/2017 Chest Accessory (Shoulders, Triceps, Chest)

4km walk at lunch (workout after work)

Seated Over Head Barbell Press
- 2 warmups with just the bar
75x12
95x12
115x12
135x12
135x12
135x10


DB Lateral Raises
20x10
20x10
20x10


DB Shrugs
70x12
70x12
70x12


Swiss Bar Bench Press
145x12
165x12
185x12
185x12
185x9


Close Grip Bench
135x12
155x11
155x10
155x8




VBar Pushdowns
90x12
90x12
90x12

Bent Over Overhead rope extensions
100x10
100x10
100x10
 
9/15/2017 Deads with Hex/Trap Bar

4km run prior to lift

- So last go around with this workout, on the final week I did pull 375 x 10 x 3... Today 355 felt like 395 lol. Got them all up but my gosh it was a struggle. I have a feeling it might have been a combination for two things - the preworkout run. (I haven't be running as of late (way more walks than runs) and i think that probably took a lot out of me.) and I trained fasted this morning.


Deadlifts
155x5
205x5
255x3
295x3
355x3
355x3
355x3
355x3
355x3
355x3
355x3
355x3 - got very dizzy after this one and had to take a couple of extra minutes rest.
355x3
355x3

Standing Calf Raises (holding plates (weight per hand), and toes elevated) superset Cruches
45x25 / 25
45x25 / 25
45x25 / 25
45x25 / 25
 
9/16/2017 Back and Bicep Secondary (Saturday)


4km run pre-workout, then on to a pretty good session. Upper back was pretty sore from deads the pervious day.


Straight Arm Pulldowns
90x12
90x12
90x12

Wide Pull Up (Band assisted)
12
10
10

Lat Pulldowns Wide Grip
120x12
120x12
120x12

Chest Supported Barbell Rows (on incline bench)
145x12
145x12
145x12


Low Cable Row
120x12
120x12
120x12

Face Pulls
90x12
90x12
90x12

Preacher Curls
85x12
90x10
90x10
90x10


Hammer Curls (both arms same time)
30x12
30x12
30x12

Reverse Curls
70x10
70x10
70x10
 
9/18/2017 LEGS

Week 5 ...4km fast paced walk, workout after work.

- First attempt at 275 again.. This is where i left off last go around (had 6 sets of 3 / 4 sets of 2). I crushed it! Felt heavy but really good.. very pleased.

BWx10
BWx10
135x5
185x3
235x3
275x3
275x3
275x3
275x3
275x3
275x3
275x3
275x3
275x3
275x3

Standing Calf Raises
185x20
185x20
185x20
185x20
185x20

Crunches
20
20
20
20
20
 
Nice work Simon, I am really liking this program for you. I am going to start doing Fortitude Training by Dr. Scott Stevenson for a while. It is somewhat similar to his in that it has 2 heavier days to focus on load and pump, and 2 days to focus on metabolic hypertrophy. I will be starting it up next week in my log.

Seems like something you would probably enjoy as well. If you get the chance read the book and check it out. You might want to give it a shot whenever you have worked this one all the way through.
 
Some times deads move well, other times not. May have been heavy but you got out all done.
 
MrKleen73 said:
Nice work Simon, I am really liking this program for you. I am going to start doing Fortitude Training by Dr. Scott Stevenson for a while. It is somewhat similar to his in that it has 2 heavier days to focus on load and pump, and 2 days to focus on metabolic hypertrophy. I will be starting it up next week in my log.

Seems like something you would probably enjoy as well. If you get the chance read the book and check it out. You might want to give it a shot whenever you have worked this one all the way through.
Click to expand...

Thanks Chris, sounds good i will have to take a look at it when life slows down. At the moment im cruising on this one, paritally because i know what i have to do and can just go down to the gym, rip it up and get out.
 
Yesterday - 9/19/2017 Leg Assistance Day

4km walk a lunch.

Rest periods were 1 minute between sets or supersets.

Leg Press (in smith from floor, pause at bottom of each rep)
225x12
315x12
375x12
405x12
405x12
405x12


Leg Extensions superset Leg Curls
90x12 / 90x12
90x12 / 90x12
90x12 / 90x12

Lunges (DB in hands, weight is per db)
40x12
40x12
40x12

- increase weight here weekly... getting extremely tough

Stiff Legged Deads
130x12
130x12
130x12
 
9/20/2017 Chest

Week 5 / Day 3

5km walk at lunch time, and a lift after work.

Hitting 265 again (2nd round), got a couple of more reps in but that was it. But any progress, is progress

Warmup:
20 bar wide
20 bar narrow
20 bar mid grip
Band over and backs 2 sets of 15

135x5
185x3
235x3
265x3
265x3 - added a rep
265x3 - added a rep
265x3
265x2
265x2
265x2
265x2
265x1 - lost a rep, grip felt off so reracked
265x2

Standing Calf Raises (holding db in each hand / weight per side)
60x25
60x25
60x25
60x25
60x25
60x25
60x25
60x25
 
Yeah, like I said I really like this program for you right now. YOu are making great progress and it really seems to agree with your recovery abilities!
 
9/21/2017 Chest Accessory (Shoulders, Triceps, Chest)

4km walk at lunch (workout after work)

Seated Over Head Barbell Press
- 2 warmups with just the bar
75x12
95x12
115x12
135x12
135x10
135x11


DB Lateral Raises
20x10
20x10
20x10


DB Shrugs
70x12
70x12
70x12


Swiss Bar Bench Press
145x12
165x12
185x12
185x10
185x9


Close Grip Bench
135x12
155x12
155x10
155x7




VBar Pushdowns
90x12
90x12
90x12

Bent Over Overhead rope extensions
100x10
100x10
100x10
 
Impressive lifting Simon!!
 
9/22/2017 Deads with Hex/Trap Bar

4km walk prior to lift

365 wasn't as heavy at 355 felt last week, which was a good thing. Next week going for 375 which was my top weight last time round.

Deadlifts
155x5
205x5
255x3
305x3
365x3
365x3
365x3
365x3
365x3
365x3
365x3
365x3
365x3
365x3

Standing Calf Raises (holding plates (weight per hand), and toes elevated) superset Cruches
45x25 / 25
45x25 / 25
45x25 / 25
45x25 / 25
 
9/23/2017 Back and Bicep Secondary (Saturday)


4km walk pre-workout


Straight Arm Pulldowns
90x12
90x12
90x12

Wide Pull Up (Band assisted)
12
12
10

Lat Pulldowns Wide Grip
120x12
120x12
120x12

Chest Supported Barbell Rows (on incline bench)
145x12
145x12
145x12


Low Cable Row
120x12
120x12
120x12

Face Pulls
90x12
90x12
90x12

Preacher Curls
85x12
90x10
90x10
90x10


Hammer Curls (both arms same time)
30x12
30x12
30x12

Reverse Curls
70x10
70x10
70x10
 
9/25/2017 LEGS

Week 6 ...4km fast paced walk at lunch

- PR weight here at 285 for 10x3... as you can see I struggled after the 5th set... but happy regardless!

BWx10
BWx10
135x5
185x3
235x3
285x3
285x3
285x3
285x3
285x3
285x2
285x2
285x2
285x2
285x2

Standing Calf Raises
185x20
185x20
185x20
185x20
185x20

Crunches
20
20
20
20
20
 
Nice work on those Deads, and Congrats on that PR!!!!
 
9/26/2017 Leg Assistance Day

4km walk a lunch.

Rest periods were 1 minute between sets or supersets.

Leg Press (in smith from floor, pause at bottom of each rep)
225x12
315x12
375x12
405x12
405x12
405x12


Leg Extensions superset Leg Curls
90x12 / 90x12
90x12 / 90x12
90x12 / 90x12

Lunges (DB in hands, weight is per db)
40x12
40x12
40x12

- increase weight here weekly... getting extremely tough

Stiff Legged Deads
140x12
140x12
140x12
 
9/27/2017 Chest

Week 6 / Day 3

5km walk at lunch time, lift was before work.

Hitting 265 again (3rd round), again got more reps in but didnt get all 10 yet... getting there though!
Warmup:
20 bar wide
20 bar narrow
20 bar mid grip
Band over and backs 2 sets of 15

135x5
185x3
255x3
265x3
265x3
265x3
265x3
265x3 - add a rep
265x3 - add a rep
265x3 - add a rep
265x2
265x2
265x2

Standing Calf Raises (holding db in each hand / weight per side)
60x25
60x25
60x25
60x25
60x25
60x25
60x25
60x25
 
9/28/2017 Chest Accessory (Shoulders, Triceps, Chest)

4km walk will be done at lunch

Seated Over Head Barbell Press
- 2 warmups with just the bar
75x12
95x12
115x12
135x12
135x12
135x10


DB Lateral Raises
20x10
20x10
20x10


DB Shrugs
70x12
70x12
70x12


Swiss Bar Bench Press
145x12
145x12
145x12

- my front delts were very sore, so stopped at the initial weight


Close Grip Bench
135x12
135x12
135x12

- same as above



VBar Pushdowns
90x12
90x12
90x12

Bent Over Overhead rope extensions
100x10
100x10
100x10
 
Geez! You will need some “assistance” to walk or lift a jar after those sessions! No walker is in your future!
 
Steadily making progress Simon!
 
Pretty intense sets Simon. Congrats on the consistent PRs and improvement
 
kenpoengineer said:
Geez! You will need some “assistance” to walk or lift a jar after those sessions! No walker is in your future!
Click to expand...

lol. Actually i am waking up every night/morning with a sore back. I can walk it off quickly, but time for a new bed perhaps.

MrKleen73 said:
Steadily making progress Simon!
Click to expand...

Thanks Chris... stalled bad friday on Deads though.

Hyde said:
The numbers just keep creeping up! You are doing great work man
Click to expand...

RegisterJr said:
Pretty intense sets Simon. Congrats on the consistent PRs and improvement
Click to expand...

Thanks gents
 
9/29/2017 Deads with Hex/Trap Bar

4km walk at lunch..

Mentally, I don't think I was there today. Performance wasn't good at all, give 375 a go again next week.

Deadlifts
155x5
205x5
255x3
305x3
375x3
375x3
375x3
375x2
375x3
375x2
375x2
375x1
375x1
375x1

Standing Calf Raises (holding plates (weight per hand), and toes elevated) superset Cruches
45x25 / 25
45x25 / 25
45x25 / 25
45x25 / 25
 
9/30/2017 Back and Bicep Secondary (Saturday)


5km walk pre-workout


Straight Arm Pulldowns
90x12
90x12
90x12

Wide Pull Up (Band assisted)
12
10
10

Lat Pulldowns Wide Grip
120x12
120x12
120x12

Chest Supported Barbell Rows (on incline bench)
145x12
145x12
145x12


Low Cable Row
120x12
120x12
120x12

Face Pulls
90x12
90x12
90x12

Preacher Curls
85x12
90x10
90x10
90x10


Hammer Curls (both arms same time)
30x12
30x12
30x12

Reverse Curls
70x10
70x10
70x10
 
Yeah, one bad workout isn't too bad and to be honest, nothing wrong with that progression you have there. Lots of room for improving at that weight, and you were able to hit it for at least 1 rep on all sets so now it is onward and upward with the reps!

Ju got dis maaaang!
 
Time for a temper pedic
 
Waaaay behind on your log but I see you’ve been steadily killing it! How old is your bed?
 
MrKleen73 said:
Yeah, one bad workout isn't too bad and to be honest, nothing wrong with that progression you have there. Lots of room for improving at that weight, and you were able to hit it for at least 1 rep on all sets so now it is onward and upward with the reps!

Ju got dis maaaang!
Click to expand...

True enough, thanks Chris

RegisterJr said:
Time for a temper pedic
Click to expand...

Ya? are they really that good? $$$$?

love2liftkat said:
Waaaay behind on your log but I see you’ve been steadily killing it! How old is your bed?
Click to expand...

You know, it is only 7 years old - was not cheap. I believe its a Simmons Beautyrest. It has not worn well at all. And just hurts my back.

And thanks Kat!!
 
10/2/2017 LEGS

Week 7 ...4km fast paced walk at lunch

Picked up my new car today too!

Went with a 2018 Santa Fe Sport AWD 2.0 Turbo... has the panoramic roof and all that jazz. Pretty sweet ride, really comfortable!


BWx10
BWx10
135x5
185x3
235x3
285x3
285x3
285x3
285x3
285x3
285x3
285x3
285x3
285x3
285x3

- next week 295!

Standing Calf Raises
185x20
185x20
185x20
185x20
185x20

Crunches
20
20
20
20
20
 
10/3/2017 Leg Assistance Day

4km walk a lunch.

Rest periods were 1 minute between sets or supersets.

Leg Press (in smith from floor, pause at bottom of each rep)
225x12
315x12
375x12
405x12
405x12
405x12


Leg Extensions superset Leg Curls
90x12 / 90x12
90x12 / 90x12
90x12 / 90x12

Lunges (DB in hands, weight is per db)
45x12
45x12
45x12


Stiff Legged Deads
140x12
140x12
140x12
 
Yup, temper pedic is awesome. Pretty pricy but mine seems to age OK. On year 10 I think
 
10/4/2017 Chest

Week 7 / Day 3

- Good session, lost a rep on bench though.. but too be honest, felt really tired and leg drive was non existant.

4km walk at lunch time, lift was before work.

Hitting 265 again (3rd round), again got more reps in but didnt get all 10 yet... getting there though!
Warmup:
20 bar wide
20 bar narrow
20 bar mid grip
Band over and backs 2 sets of 15

135x5
185x3
255x3
265x3
265x3
265x3
265x3
265x3
265x3
265x2 - lost a rep
265x2
265x2
265x2

Standing Calf Raises (holding db in each hand / weight per side)
60x25
60x25
60x25
60x25
60x25
60x25
60x25
60x25
 
At least you know that you were already feeling tired. That way missing the rep doesn't get into your head too much!
 
10/5/2017 Chest Accessory (Shoulders, Triceps, Chest)

4km walk will be done at lunch

Seated Over Head Barbell Press
- 2 warmups with just the bar
75x12
95x12
115x12
135x12
135x9
135x10


DB Lateral Raises
20x10
20x10
20x10


DB Shrugs
70x12
70x12
70x12


Swiss Bar Bench Press
145x12
165x12
185x9
185x7
185x7




Close Grip Bench
135x12
155x12
155x10
155x10





VBar Pushdowns
90x12
90x12
90x12

Bent Over Overhead rope extensions
100x10
100x10
100x10
 
10/6/2017 Deads with Hex/Trap Bar

4km walk preworkout

Huge improvement this week. Added some glycofuse pre and intra and a good walk got the blood flowing... crushed it!

Deadlifts
155x5
205x5
255x3
305x3
375x3
375x3
375x3
375x3
375x3
375x3
375x3
375x3
375x3
375x3

- 385 attempt next week!

Standing Calf Raises (holding plates (weight per hand), and toes elevated) superset Cruches
45x25 / 25
45x25 / 25
45x25 / 25
45x25 / 25
 
Strong work side. Deadlifts are looking great
 
Will the 385 be a the highest you have gone in the 10 set series? If so congrats on bumping up another notch. Seems like I remember you saying something about 375 was the highest you had gone before your deload right?
 
MrKleen73 said:
Will the 385 be a the highest you have gone in the 10 set series? If so congrats on bumping up another notch. Seems like I remember you saying something about 375 was the highest you had gone before your deload right?
Click to expand...

Absolutely. In fact, 375 was the highest I ever got for any set/rep count ... this program has done me well
 
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