Wasme's recomp journey....

Thanos, Week 1, Day 3 - Back

Had a great session this morning. Lats were on fire all afternoon. Also, hit up the spin bike again this evening for 30.


Straight Arm Pulldowns
90x10
90x10
90x10


Seated Low Cable Rows with Shoulder Width Hammer Grip Attachment
- focus on driving elbows back and a 1 second hold on each rep
90x8
110x8
130x8
130x8
130x8


One Arm DB Rows (haven't done these in a while)
40x8
50x8
60x8
70x8
80x8
90x13/12 (challenge set)


DB Pullover
50x12
50x12
50x12
50x12


Facing Away Wide Grip Pulldowns
- first 4 reps hold contraction, last 4 reps exaggerate the stretch
110x8
130x8
130x8
130x8


Banded HyperExtensions
20
20


- Good lifts today. Find my mind muscle connection especially on rows/db rows/wide pulldowns was on point.
 
Thanos Week 1, Day 4 Arms

Very brief rest periods for all supersets. The arms days throughout this program are supposed to be done with lighter weight and pure focus on contracting the muscle. Was definitely pumped at the end.

Rope Pushdowns ss EZ Bar Curls
- pushdowns with a two rope set up to ensure you fully extend and really contract
- EZ slow eccentric

45x12 / 50x8
60x12 / 60x8
75x12 / 70x8
90x12 / 80x8
90x12 / 80x8
90x12 / 80x8




Close Grip Bench ss Hammer Curls
- Hammers were done 6 reps + 6 Partials out of bottom
135x15 / 35x6,6
145x15 / 40x6,6
155x15 / 40x6,6
155x15 / 40x6,6


Skullcrushers ss Reverse Curls
80x12 / 70x15
80x12 / 70x15
80x12 / 70x15
80x12 / 70x15
 
Thanos Week 1, Day 5 (REST w/30 min on bike), Day 6 Full Upper Body Pump

This is supposed to be a weakest part day. But those of you who know me well enough, know that I will do all I can. And to be honest even though the weights were lighter, this might have been the most brutal workout this week. But I was fully recovered and it felt good.

Post workout - 30 minutes on bike (6th ride this week)


Tri Set 1

Straight Arm Pulldown / Machine Fly / Side Lateral Raise
90x10 / 90x10 / 20x10
90x10 / 90x10 / 20x10
90x10 / 90x10 / 20x10


Tri Set 2

Trap Bar Deadlifts / DB Hammer Bench Press / Bent Over Laterals
155x10 / 60x12 / 15x15
205x10 / 60x12 / 15x15
255x8 / 60x12 / 15x15
255x8 / 60x12 / 15x15

- Not used to doing deads over 5 reps so found these taxing

Tri Set 3

Trap Bar Deadlifts / DB Hex Press / Face Pulls
255x8 / 50x12 / 90x10
255x8 / 50x12 / 90x10
255x8 / 50x12 / 90x10


Tri Set 4

Hammer Grip Pulldowns / Cable Crossovers / DB Shoulder Press
110x10 / 50x15 / 30x10
110x10 / 50x15 / 30x10
110x10 / 50x15 / 30x10

- Pulldowns were just outside shoulder width
- Crossover all about contraction and weight perside
- Shoulder press, careful on these seated with no back support


Arm Superset

V Bar Pushdowns / Preacher Curls
90x15 / 80x10
90x15 / 80x10
90x15 / 80x10
90x15 / 80x10
 
Holy sh*t!!! WTH are dead lifts doing in an upper body pump day. John is getting mean in his old age!!!!
 
Thanos, Week 2, Day 1 LEGS (MONDAY)


Leg Curls
45x10
70x10
80x10
90x10
90x10
90x10
90x10 + 5 forced reps + 20 partials


Safety Bar Squats (slow drop into hole, explosive up)
Barx10
155x10
205x10
235x8
235x8
235x8

Leg Press (in smith lying on floor)
135x8
225x8
315x10
405x10
455x10


Leg Extensions (2 second hold each rep)
90x8
90x8
90x8
90x8 + 15 partials out of bottom



DB Stiff Legged Deads
50x10
50x10
50x10


Post workout: 30 minutes on spin bike.
 
Thanos, Week 2, Day 2... Chest and Shoulders

Legs pretty sore today.. but this workout felt great.

Banded Swiss Bar Press (Red)
- 8's till you can't get 8
Barx8
145x8
165x8
175x8
185x8
195x6


Flat Bench Press
- 6's till you can't 6
135x6
185x6
205x6
225x6
235x6
245x5

Incline DB Press
70x8
70x8
70x8,4 - forced reps at end

Machine Fly
- one set to failure + partials out of stretch
90x18 + 15 p


Bent Over Lateral Raises
- 1 second hold each rep at the top
20x25
20x25
20x25


Banded Smith Over Head Press
90x10
90x10
90x10

Front Plate Raises - pause at top
35x12
35x12
35x12

Post Workout: 30 minutes on bike
 
Thanos, Week 2, Day 3 - Back

Feeling the effects of yesterdays chest workout... and onto back


Facing Away Wide Grip Pulldowns
- first 8 reps hold contraction, last 8 reps exaggerate the stretch

90x16
100x16
110x16
110x16
110x16
110x16


Seated Low Cable Rows with Shoulder Width Hammer Grip Attachment
- focus on driving elbows back and a 1 second hold on each rep
90x8
110x8
130x8
130x8
130x8
130x8

DB Pullover
50x12
50x12
50x12
50x12

One Arm DB Rows
80x8
80x8
80x8
80x8


Banded HyperExtensions
20
20

Cardio: 30 minutes on bike post workout
 
Kicking some arse in here Simon!
 
Thanos Week 2, Day 4 Arms

Very brief rest periods for all supersets. The arms days throughout this program are supposed to be done with lighter weight and pure focus on contracting the muscle. Was definitely pumped at the end.

Rope Pushdowns ss EZ Bar Curls
- pushdowns with a two rope set up to ensure you fully extend and really contract
- EZ slow eccentric

45x12+5p / 50x8+6p
60x12+5p / 60x8+6p
75x12+5p / 70x8+6p
90x12+5p / 80x8+6p
90x12+5p / 80x8+6p
90x12+5p / 80x8+6p
90x12+5p / 80x8+6p



Close Grip Bench ss Cross body Hammer Curls
155x10 / 40x8,6
155x10 / 40x8,6
155x10 / 40x8,6
155x10 / 40x8,6


Bent Overhead Rope Extensions ss Hammer Curls
110x12+6p / 35x8+6p
110x12+6p / 35x8+6p
110x12+6p / 35x8+6p
110x12+6p / 35x8+6p

Cardio: 30 min on bike
 
Thanos Week 2, Day 5 (REST w/30 min on bike), Day 6 Full Upper Body Pump

I love Day 6... find it gruelling, intense and well fun!

Post workout - 30 minutes on bike


Tri Set 1

Straight Arm Pulldown / Machine Fly / Side Lateral Raise
90x10 / 90x10 / 20x10
90x10 / 90x10 / 20x10
90x10 / 90x10 / 20x10


Tri Set 2

Trap Bar Deadlifts / DB Hammer Bench Press / Bent Over Laterals
155x10 / 60x12 / 15x15
205x10 / 60x12 / 15x15
255x8 / 60x12 / 15x15
255x8 / 60x12 / 15x15



Tri Set 3

Trap Bar Deadlifts / DB Hex Press / Face Pulls
255x8 / 50x12 / 90x10
255x8 / 50x12 / 90x10
255x8 / 50x12 / 90x10


Tri Set 4

Hammer Grip Pulldowns / Cable Crossovers / DB Shrugs (3 second hold)
110x10 / 50x15 / 60x10
110x10 / 50x15 / 60x10
110x10 / 50x15 / 60x10

- Pulldowns were reverse grip this week



Arm Superset with Calves

V Bar Pushdowns / Preacher Curls / DB Calf Raise
90x15 / 80x10 / 80x20
90x15 / 80x10 / 80x20
90x15 / 80x10 / 80x20
90x15 / 80x10 / 80x20

- DB calf raise weight per side
 
wasme said:
Thanos Week 2, Day 5 (REST w/30 min on bike), Day 6 Full Upper Body Pump

I love Day 6... find it gruelling, intense and well fun!

Post workout - 30 minutes on bike


Tri Set 1

Straight Arm Pulldown / Machine Fly / Side Lateral Raise
90x10 / 90x10 / 20x10
90x10 / 90x10 / 20x10
90x10 / 90x10 / 20x10


Tri Set 2

Trap Bar Deadlifts / DB Hammer Bench Press / Bent Over Laterals
155x10 / 60x12 / 15x15
205x10 / 60x12 / 15x15
255x8 / 60x12 / 15x15
255x8 / 60x12 / 15x15



Tri Set 3

Trap Bar Deadlifts / DB Hex Press / Face Pulls
255x8 / 50x12 / 90x10
255x8 / 50x12 / 90x10
255x8 / 50x12 / 90x10


Tri Set 4

Hammer Grip Pulldowns / Cable Crossovers / DB Shrugs (3 second hold)
110x10 / 50x15 / 60x10
110x10 / 50x15 / 60x10
110x10 / 50x15 / 60x10

- Pulldowns were reverse grip this week



Arm Superset with Calves

V Bar Pushdowns / Preacher Curls / DB Calf Raise
90x15 / 80x10 / 80x20
90x15 / 80x10 / 80x20
90x15 / 80x10 / 80x20
90x15 / 80x10 / 80x20

- DB calf raise weight per side
Click to expand...

OH MAN THAT LOOKS LIKE SO MUCH FUN!!!!!!
 
Thanos, Week 3 Day 1 Legs... (MONDAY)

Program now changes to an emphasis on drop sets and iso holds...

Had the day off work, so was able to get this workout in early yesterday, 30 minutes on bike after. Legs were toast! Then to boot last night I went to a great hard rock show: Avenged Sevenfold with Breaking Benjamin and Bullet for my Valentine. So another 3-4 hours of standing, which did not assist recovery lol

Anyways, here we go:

Lying Leg Curls
50x10
75x10
90x10
100x10
100x10
100x10
100x10
drop
75x8
drop
50x8

Safety Bar Squats
Barx10
155x10
205x10
225x10
255x8
255x8
drop
205x8
drop
165x11 (challenge set to failure)

DB Lunges
35x8/8
35x8/8
35x8/8
35x8/8

- legs were screaming after this


Leg Press (in smith from floor)
225x10
315x10
365x10
405x20 + 7 second iso hold on last rep
425x20 + 7 second iso hold on last rep

- nothing left to keep going... that final 20 had a few pauses to get it down


Banded Good Mornings
Orange Band x 25
Orange Band x 25
Orange Band x 25


Chest/Shoulders/Bike was today after work. Just havent had chance to get htat up as well
 
Man that leg day was brutal, and what a concert man!!!!
 
That exact show/tour is coming through my area very soon. I don’t really care for the other 2 but A7X has always had a few album slots on my iPod, for sure. Bet it was a good time!
 
Thanos, Week 3, Day 2 Chest and Shoulders (Tuesday)


Swiss Bar Press
Barx10
145x8
165x8
185x8
195x8
205x8
215x8
drop
185x8
drop
155x8

Incline Bench Press (35 degree'ish)
135x8
155x8
175x8
195x6
195x5

Flat DB Press
70x10
70x10
70x10

Machine Fly
100x10 with 7 second iso hold last rep - mid range
100x10 with hold
100x10 with hold


Bent Over Rear Delt Raises
20x25
20x25
20x25

DB Side Lateral Raises
20x10
20x10
20x10
20x10

Plate Front Raise
35x12
35x12
35x12


Post Workout Cardio: 30 minutes on bike.
 
Thanos Week 3, Day 3... BACK (Wednesday)

Got a great workout in yesterday, which I am feeling right now.

Seated Low Cable Row (Shoulder width netural grip)
90x10
110x8
130x8
140x8
150x8
160x8 + 10 second lat stretch/iso hold

Single Arm Pulldowns
50x8/8
70x8/8
90x8/8
90x8/8
90x8/8
90x8/8

DB Pullovers
50x12
50x12
50x12
50x12

One Arm Barbell Rows
45x8/8
70x8/8
90x8/8
90x8/8
90x8/8
90x8/8
drop
70x8/8
drop
45x8/8


Banded Hyperextensions
15
15
15
15


Post / Cardio: 30 min on bike
 
Thanos Week 3 Day 4 - Arms

Great pump today with how this one was set up:

Superset 1 - Triceps

Rope Pushdown with Bent Over Cable Extensions
60x10 / 70x10
70x10 / 80x10
80x10 / 90x10
90x10 / 90x10
90x10 / 90x10
90x10 / 90x10
90x10
drop
70x10
drop
60x10 + 10 second iso hold


Superset 2 - Bi/Tri

CGBP with Seated DB Curls
165x8 / 30x8/8
165x8 / 30x8/8
165x8 / 30x8/8
165x8 drop 145x8 / 30x12/11


Superset 3 - Biceps

EZ Bar Curls / Preacher Curls
70x8 / 75x8
80x8 / 75x8
85x8 / 75x8
85x8 / 75x8
85x8
drop
65x8
drop
55x7


Post workout Cardio: Bike 45 minutes
 
Hyde said:
That exact show/tour is coming through my area very soon. I don’t really care for the other 2 but A7X has always had a few album slots on my iPod, for sure. Bet it was a good time!
Click to expand...

kenpoengineer said:
Invalid Link Removed
Click to expand...

By relaxing, feeding yourself and recovering more for better performance and gains. It is actually much harder to do than you would think for many.
 
MrKleen73 said:
Man that leg day was brutal, and what a concert man!!!!
Click to expand...

Concert was excellent!

Hyde said:
That exact show/tour is coming through my area very soon. I don’t really care for the other 2 but A7X has always had a few album slots on my iPod, for sure. Bet it was a good time!
Click to expand...

Bullet was great... Breaking Benjamin, was not heavy enough for this tour.. A7X was excellent! And was awesome to see them play Piece of Heaven live.

Hyde said:
What day is your rest day??
Click to expand...

Friday/Sunday are rest days, but they are active days with either a long walk or cardio.

kenpoengineer said:
Invalid Link Removed
Click to expand...

lol

MrKleen73 said:
By relaxing, feeding yourself and recovering more for better performance and gains. It is actually much harder to do than you would think for many.
Click to expand...

I hear ya, I always get a sense of guilt.
 
Thanos Week 3, Day 5 (REST w/30 min on bike), Day 6 Full Upper Body Pump (Saturday)


Post workout - 30 minutes on bike


Tri Set 1

Straight Arm Pulldown / Machine Fly / Side Lateral Raise
90x10 / 90x10 / 20x10
90x10 / 90x10 / 20x10
90x10 / 90x10 / 20x10


Tri Set 2

Trap Bar Deadlifts / DB Hammer Bench Press / Standing Reverse Crossovers
155x10 / 60x12 / 35x15
205x10 / 60x12 / 40x15
255x8 / 60x12 / 40x15
255x8 / 60x12 / 40x15



Tri Set 3

Trap Bar Deadlifts / DB Hex Press / Face Pulls
255x8 / 50x12 / 90x10
255x8 / 50x12 / 90x10
255x8 / 50x12 / 90x10


Tri Set 4

Hammer Grip Pulldowns / Cable Crossovers / DB Shrugs (3 second hold)
110x10 / 50x15 / 60x10
110x10 / 50x15 / 60x10
110x10 / 50x15 / 60x10

- Pulldowns were reverse grip this week



Arm Superset with Calves

V Bar Pushdowns / Preacher Curls / DB Calf Raise
90x15 / 80x10 / 80x20
90x15 / 80x10 / 80x20
90x15 / 80x10 / 80x20
90x15 / 80x10 / 80x20

- DB calf raise weight per side
 
Sunday...

60 minutes ride on bike while watching 47 Meters Down... pretty decent, suspense which I suppose isnt the best with an elevated heart rate haha.
 
Thanos - Week 4 Day 1, Legs

This workout was tough, but on paper seems like a vacation workout with no squats prescribed... The rest pause leg presses made up for it though.

Leg Curls
50x12
75x12
85x12
95x12
95x12
95x12
95x12
drop
75x10
drop
55x8

Leg Press (in Smith from floor)
- All reps, rest/pause style go till you have to grind out 10
225x10
275x10
315x10
365x10
405x10
425x10
445x6 - brutal


Leg Extensions
- 2 second flex each rep
90x12
90x12
90x12
drop
55x19 + 10 second iso hold


Smith Machine Lunges
85x8
85x8
85x8
85x8

Banded Good Mornings
20
20
20
20

Cardio: 3km walk at lunch
Cardio: 30 minutes on spin bike before dinner
 
Piece of Heaven always make chuckle!

Sometimes I wonder if I should just do an entire one of your sessions with exact sets and weights and see how I feel afterwards.
 
The horror! That leg session made my legs wobble!
 
I am guessing this was not followed by a skipping session through a field of snow...
 
Hyde said:
Piece of Heaven always make chuckle!

Sometimes I wonder if I should just do an entire one of your sessions with exact sets and weights and see how I feel afterwards.
Click to expand...

Yes, it is a funny video to see while the song is being played.

I think you might have some fun with it!
 
Thanos Week 4/ Day 2... Chest and SHoulders.

Ended up shoveling the driveway a couple of times last night, and then once this morning as my warm up.

Slight Incline DB Press
30x8
40x8
50x8
55x8
60x8
65x8
70x8
75x8
80x6
drop
60x8
drop
45x7

Incline Bench Press
135x6
185x6
205x6
215x6
215x5
215x4

Machine Flye
90x10 - 10 second iso hold
90x10 - 10 second iso hold
90x10 - 10 second iso hold
90x10 - 10 second iso hold

Flat Bench Press
- 1 set, 40% ORM to failure
165 x 19


Bent Over Rear Lateral Raise
20x15
20x15
20x15
20x15


DB Side Laterals
- 1 drop set
20x10
15x8
10x9
5x14

Smith Overhead Press (Seated)
105x8
105x8
105x8


Cardio: Lunch 2.5km walk
Cardio: Evening 30 min spin
 
Thanos Week 4 Day 3 Back

Interesting new exercise today, had me connecting 3 different width bars to my lat pulldown as there were really no rest periods between those movements.

Post workout: 30 minutes on bike
Lunchtime: 2.5km walk


Neutral Grip Pulldowns
- connect wide grip, shoulder width grip, and close grip neutral attachments to pully.
- change grip and keep pumping out reps

90x10 wide
100x10 wide
100x10wide/x10shoulder/x10close
110x10wide/x9shoulder/x10close
100x10wide/x8shoulder/x10close

- 110 was just too heavy to get all reps in. Lats were really feeling this one.


Meadows Rows
80x8
80x8
80x8
80x8


DB Pullovers
50x10
50x10
50x10
50x10
drop 40x10
drop 30x10
drop 20x10


Shrugs (DB per side)
80x10
80x10
80x10


Banded Hyperextensions
15
15
15
 
Thanos Week 4 Day 4 ... Arms

Great workout here, arms were pumped to the max and still hours later feeling the effects...

Pushdowns
60x10
70x10
80x10

Triceps TRI SET

Rope Pushdowns ss Vbar Pushdowns ss Bent Over Rope Extensions
80x12 / 90x10 / 90x8
80x12 / 90x10 / 90x8
80x12 / 90x10 / 90x8
80x12 / 90x10 / 90x8
80x12 / 90x10 / 90x8
80x12 / 90x10 / 90x8


Biceps TRI SET

Hammer Curls ss EZ Bar Curls ss Reverse Curls
30x10 / 80x8 / 65x12
30x10 / 80x8 / 65x12
30x10 / 80x8 / 65x12
30x10 / 80x8 / 65x12
30x10 / 80x8 / 65x12
30x10 / 80x8 / 65x12

Post workout Cardio: 35 min on spin bike (watching Narcos)
Lunch: 2.5 km walk


Tomorrow is a rest day from weights.. will likely still do a short ride and walk.
 
That pull down set up!!! I know you were burning a bit on those!
 
Thanos Week 4, Day 5 (REST w/30 min on bike), Day 6 Full Upper Body Pump (Saturday)


Post workout - 30 minutes on bike


Tri Set 1

Straight Arm Pulldown / Machine Fly / Side Lateral Raise
90x10 / 90x10 / 20x10
90x10 / 90x10 / 20x10
90x10 / 90x10 / 20x10


Tri Set 2

Trap Bar Deadlifts / DB Hammer Bench Press / Standing Reverse Crossovers
155x10 / 60x12 / 35x15
205x10 / 60x12 / 40x15
255x8 / 60x12 / 40x15
255x8 / 60x12 / 40x15



Tri Set 3

Trap Bar Deadlifts / DB Hex Press / Face Pulls
255x8 / 50x12 / 90x10
255x8 / 50x12 / 90x10
255x8 / 50x12 / 90x10


Tri Set 4

Wide Grip Pulldowns / Cable Crossovers / DB Shrugs (3 second hold)
110x10 / 50x15 / 60x10
110x10 / 50x15 / 60x10
110x10 / 50x15 / 60x10





Arm Superset with Calves

V Bar Pushdowns / Preacher Curls / DB Calf Raise
90x15 / 80x10 / 80x20
90x15 / 80x10 / 80x20
90x15 / 80x10 / 80x20
90x15 / 80x10 / 80x20

- DB calf raise weight per side
 
Hyde said:
It’s like 10-20 here and keeps having fits of snow every 4th day...I’m ready for the snow to be over.
Click to expand...

Sounds like the same weather man. ANd like you ready for this to be over.. just got dumped on again. At least we're getting cardio in the driveway
 
Thanos Week 5 Day 1 Legs (Monday)

No time for an update yesterday. But a great workout, that left me sore/exhausted and my first real go at occluded training.


Leg Curls
45x10
70x10
90x8
90x8
90x8
90x8

Squats
115x15
155x15
205x8
255x8
275x6


Leg Press (in smith from floor) superset Goblet Squats
225x15
315x15 \ 60x8
365x15 \ 60x8
365x15 \ 60x8
365x15 \ 60x8

- leg press slow eccentric, and no lockout


Occluded Leg Extensions
- set of 25, then 30 sec rest then to failure and repeat 2 more times
80x25
80x19
80x16
80x17

Occluded Leg Curls
- set of 15, then 30 sec rest then to failure and repeat 2 more times
80x15
80x13
80x14
80x11

...leg pump was off the charts


Post workout Cardio: 18 min on bike... just had nothing left...
 
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