Wasme's recomp journey....

Great session! :D
 
5/15/2014 Chest and Shoulders


I think this is my 13th consecutive workout and feel the need for a day off. I am just exhausted but in a good groove.

Wheels are VERY sore from yesterday...


Machine Flies
90x10
90x10
90x10
110x8
120x8
120x8

Incline Barbell Bench
135x8
185x8
205x8
205x8
205x8
205x8
205x6 - all that was left in the tank here.

Flat Dumbbell Bench - Palms facing
50x8
55x8
60x8
60x8

Cable Crossovers ss Band Over and Backs
50x12 / 8
60x12 / 8
60x12 / 8

Dumbbell Rear Raises ss Band Over and Backs (this was brutal)
20x15 / 10
15x35 / 10
15x35 / 10
15x35 / 10 - a few pauses in this set of rear raises

Dumbbell Side Laterals ss Band Over and Backs (laterals to just above ear level)
15x15 / 10
15x15 / 10
15x15 / 10
15x15 / 10- low numbers but made the muscle do all the work


Cage Press
95x9
115x7
125x5
135x3 (almost did not get this third rep up)


And done... have a good evening all.
 
You are killing these workouts! Nice job. I had to look up the cage press lift. Should call it the "scrape the paint off the cage press"! Lol
 
Awesome job as always!!!
 
Man, I've slacked this week, and looking at your leg and chestoulder routines are inspiring.

Imma get my inclines up there too.. Eventually.
 
Always killing it!
 
GOODNIGHT SON!!!! That's the Wasme I love just straight out murdering it. Wicked numbers and volumes brother.
 
puccah8808 said:
Always killing it!
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;)
superbeast668 said:
Damn dude those are killer inclines. Never see many people break the 200 mark. Good stuff!
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Thanks beast. Seen most of you guys blast those numbers though! That said, sometimes the growl from the garage is louder than the music lol
packers6211 said:
GOODNIGHT SON!!!! That's the Wasme I love just straight out murdering it. Wicked numbers and volumes brother.
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Love you too Pack.. just sayin'
 
5/16/2014

BACK + Calves (twice this week)

Have the day off work today. Monday as well, which I am sure is a holiday for you south of the border too?

I was going to take a day off, but figured I would hit up back today, arms tomorrow and take Sunday off.


One-Arm Barbell Rows
50x8
60x8
70x8
80x8
90x8
95x7/6 - I knew at the end of the 90 set this one might not go the distance.


Partial Pulldown - wide grip to forehead
200x8
200x8
200x8
200x8

Cable low row w/ wide Grip
120x10
120x10
120x10
120x10

Dumbbell Pullovers (lying on bench with head hanging off)
50x12
50x12
50x12

HyperExtensions (did not use band)
3x10


Dorsiflexion
25
25
25
25

Barbell Calf Raises (which were still sore from 2 day ago)
185x15+10partials
185x15+10partials
185x15+10partials
185x15+10partials
185x15+10partials



Good session today... for cardio cleaned the house... blah!
 
Awesome workout! Love the pullovers!! You even cleaned house!!!! Wow!! There should be no question to the bonus for that one!!! ;)
 
Just finished watching Generation Iron... was pretty good. Well put together I thought. Even felt sorry for Kai Greene ... lol
 
Wicked back workout brother!! lol i had to be his wife in the world of sex with the volume he does on lifts i'd feel sorry for her.
 
5/17/2014

Quick update... my step son's 11th birthday today. So we are taking him and his friends to the new Ripley's Aquarium here in Toronto. Should be fun.


Up early and had a fantastic arm workout. 1/2 scoop of Stimul8 with a full scoop of Ignite2 powered this session.

Rope Pushdowns
90x12
90x12
90x12

Vbar Pushdowns
90x20
110x15
120x12
130x10
130x8

Kickbacks - pronated grip
30x8
30x8
25x8 - drop in weight here as my form started to slip
25x8


Bent Over Rope Extensions
100x15
100x15
110x15
110x15
110x15

- Meadows quote was "these should burn like hell" - ya think! damn.. arms were feeling torched


Cross Body DB Curls
30x10
30x10
30x10
30x10

- hard squeeze at the top

Preachers - 3 second negative
90x8
90x8
80x8 - last set the 3 sec negative were more like 1-2 so dropped the weight
80x8

EZ Bar Curls - 3 second negative
120x5
100x6
100x6
90x6

Reverse EZ Curls
70x20
65x20
60x20

+ EZ Curls
60x24

- added this set in ... supersetted with the last set of reverse curls...paused at 13,19,22 before not being able to push any further.



Have a good day all.
 
Jezzzz man, that's one hell of an arm workout. I felt like i was scrolling forever on my phone:) I love going to aquariums! I've always been interested in aquatic nature. My entire life my dream job has been a marine biologist.
 
Tell him Happy Birthday bro!! I agree with pete I love going to aquariums!! We take my daughter to Denver twice a year to see a team of specialists and while there we stay at the Ronald McDonald house because it's right by the hospital and we are always broke. The Aquarium there always gives us free admission so we catch it each and every time. At the end of it you can pet and feed stingrays and I almost had Alana (my daughter) talked into feeding them so hoping when we go in July that she's brave enough to do it.
 
Wow awesome workout!! It went on for days! ;) I love aquariums too! Ripleys was one of our first big aquariums to visit! I'm sure you all had a great time! I hope he's had a wonderful birthday!! :)
 
Great arm workout! I think you will scare the fish with your Hulk arms! Have a good time.
 
wasme said:
5/17/2014 Quick update... my step son's 11th birthday today. So we are taking him and his friends to the new Ripley's Aquarium here in Toronto. Should be fun. Up early and had a fantastic arm workout. 1/2 scoop of Stimul8 with a full scoop of Ignite2 powered this session. Rope Pushdowns 90x12 90x12 90x12 Vbar Pushdowns 90x20 110x15 120x12 130x10 130x8 Kickbacks - pronated grip 30x8 30x8 25x8 - drop in weight here as my form started to slip 25x8 Bent Over Rope Extensions 100x15 100x15 110x15 110x15 110x15 - Meadows quote was "these should burn like hell" - ya think! damn.. arms were feeling torched Cross Body DB Curls 30x10 30x10 30x10 30x10 - hard squeeze at the top Preachers - 3 second negative 90x8 90x8 80x8 - last set the 3 sec negative were more like 1-2 so dropped the weight 80x8 EZ Bar Curls - 3 second negative 120x5 100x6 100x6 90x6 Reverse EZ Curls 70x20 65x20 60x20 + EZ Curls 60x24 - added this set in ... supersetted with the last set of reverse curls...paused at 13,19,22 before not being able to push any further. Have a good day all.
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There's an aquarium up there now? Let me know how it is. Maybe one of these days I'll he'd up there with the woman and check it out. HBD to the youngin'.


Nice arm day. Looks fun. :-D
 
pete8407 said:
Jezzzz man, that's one hell of an arm workout. I felt like i was scrolling forever on my phone:) I love going to aquariums! I've always been interested in aquatic nature. My entire life my dream job has been a marine biologist.
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Thanks Pete. Have to agree with you there, really enjoy them myself. The colors, the sharks.. the gracefulness of stingrays and jellyfish etc..
niners4reggie said:
Tell him Happy Birthday bro!! I agree with pete I love going to aquariums!! We take my daughter to Denver twice a year to see a team of specialists and while there we stay at the Ronald McDonald house because it's right by the hospital and we are always broke. The Aquarium there always gives us free admission so we catch it each and every time. At the end of it you can pet and feed stingrays and I almost had Alana (my daughter) talked into feeding them so hoping when we go in July that she's brave enough to do it.
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Thanks man.. I am sure she will!!!! And hopefully she is doing well!
love2liftkat said:
Wow awesome workout!! It went on for days! ;) I love aquariums too! Ripleys was one of our first big aquariums to visit! I'm sure you all had a great time! I hope he's had a wonderful birthday!! :)
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He did thanks! But boy do 5 10/11 year old get loud... My son being 19, I forgot those times lol
kenpoengineer said:
Great arm workout! I think you will scare the fish with your Hulk arms! Have a good time.
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lol.. thanks bro..
superbeast668 said:
There's an aquarium up there now? Let me know how it is. Maybe one of these days I'll he'd up there with the woman and check it out. HBD to the youngin'. Nice arm day. Looks fun. :-D
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Yes, right under the CN tower beside the Skydome. It was actually really good. Probably the best I have been to. Took almost 2 hours to go through. ($30 for adults, $20 for kids).Well, I didn't have the energy to add in some FST7 at the end of it as you had mentioned, but did through in an exhaustion set..
gymwrenchwv said:
Never following who I think I am. In.....late
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Welcome bro! Glad to have you
 
5/18/2014 LEGS

Today was to be a rest day, but when you have the day off..how can you not lift. Especially when this evening my wife and I are going for some sushi/sushimi - can't wait. So plan to hit Chest/Shoulders tomorrow on the holiday Monday, and have a rest day Tuesday so I can watch my daughter (16) play rugby after school.

Lying Leg Curls
70x10
70x10
80x10
90x10
105x10
105x10
105x10 drop 70x8 drop 35x8

Leg Extensions (Banded using 2 monster minis)
70x10
80x10
90x10
100x10
105x10
115x10
115x8 - 9th rep was pitiful so didn't count it lol

Squats (3 second negative - to parallel)
135x8
185x8
205x10
225x8
245x6

Hack Squats
135x10
155x10
205x10 drop 155x10 drop 135x10
- not the best numbers here but legs / knees were sore as hell
- last drop moved feet back to hit teardrop

Barbell SLDL
135x12
155x12
175x12
- focused on the stretch
 
wasme said:
5/18/2014 this evening my wife and I are going for some sushi/sushimi - can't wait.
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SUPER JELLY BRO i want sush soooo bad. been eating tuna by the bucket but its the canned crap not the raw/seared deliciousness that i need! lmao.


today was an off day for me as well. i'm beat to snot from this new routine. i actually need it. im considering a high calorie refeed, maybe in the 3500 ballpark but i'm down 6lbs in 2 weeks i dont wanna f that up lol
 
weird you went to a giant fish tank yesterday and you want sushi tonight... just throwing the irony out there.
 
superbeast668 said:
SUPER JELLY BRO i want sush soooo bad. been eating tuna by the bucket but its the canned crap not the raw/seared deliciousness that i need! lmao.




today was an off day for me as well. i'm beat to snot from this new routine. i actually need it. im considering a high calorie refeed, maybe in the 3500 ballpark but i'm down 6lbs in 2 weeks i dont wanna f that up lol
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Oh ya I can't wait! lol... Refeed might just be in order. Doubt that you'll mess it up.. maybe hold some water for a day or two.


superbeast668 said:
weird you went to a giant fish tank yesterday and you want sushi tonight... just throwing the irony out there.
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Really though. Actually, I was there yesterday and some of the fish I was like - hmmm so that's what you look like. We were walking around their yesterday - I said to my wife.. let's go for sushi tomorrow ;)
 
Volume V Volume Wasme V Volume lol my goodness love this leg workout brother. I bet you needed a segway afterwards.
 
So glad you guys had a great time! I bet so! I know girls can get loud! Fun fun!

What a "rest" day! ;) Lol Love that leg workout!!
Yummmm sushi!! I think I'll have to plan a sushi night now thanks to you!
 
Nice lifts the last three days bro. I can't imagine if have much left for squats either after those other lifts.

We don't have a great aquarium here. I did get to see a nice one in Chicago though.

What kinda stuff do they have at ripleys aquarium? We have a Ripleys nearby in St Augustine, but I've never been. Probably due...
 
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