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Wasme's recomp journey....

6/28/2014 Reactive Pump - Week 1 - Legs


Felt really good to get back in the garage this morning. Hammered out a solid first workout - left knee is a tad sore this evening though and have some great doms....


Leg Curls ss Bodyweight Squats (not part of reactive pump but done for my own benefit)


70x8 / 10
80x8 / 10
105x8 / 10
105x8 / 10
105x8 / 10
105x8, 5 sec rest 25 partials / 10


- hams were just engorged


Reverse Band Squat (No Chains yet) / Foot elevated split squat (bw)
135x6 / 5
185x6 / 5
205x6 / 5
225x6 / 5
255x6 / 5
275x6 / 5
275x6 / 5


- explosive reps
- by the 3rd rep at 275 the explosiveness was gone, so kept the weight the same for the final set


Safety Bar Squat
135x6
185x4 + 205x4 + 215x4 + 225x4


- setup for this one was an escalating set of 16 reps. No rest after each 4 reps, except the time it took to add weight to the bar


Leg Extensions
90x10 + 10 second quad stretch
100x15 + 20 second quad stretch
100x20 + 15 partials + 30 second quad stretch


- kick weight up as hard as possible, holding at the top and squeeze for 2 seconds
- these became brutally hard. 100 was too much weight and likely the reason my knee is a little tender


Stiff Legged Deadlift


160x15
160x15 (12,3)




Standing Calf Raise / Dorsiflexion
185x30 / 50
185x30 / 50


- calf raises were completed in the following fashion: 10 full reps, pause at the top for 10 count, 10 full reps, 10 count, final 10 reps and 10 count. BRUTAL.




Actually not really used to doing calves on my leg day. Typically do them on back or arm day. So this was a pretty decent shock to the system.


Good workout... Chest and Shoulders up tomorrow morning.
 
snagencyV2.0 said:
today, tomorrow, and Monday...and I just did heavy ass squats & nailed quads/hams yesterday..
:dead:
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You must be the master of recovery to hammer the wheels, only to run around the court the next day. I'd imagine it is hot as sh*t in your neck of the woods too...
 
It's about time you logged a workout! ;) Just kidding! That was one heck of a way to kick it off!! Great job!!
 
Nice leg day! This is what is in store for RP?

I've been trying to get calves in 2-3/week, recently. I probably should incorporate abs, too.
 
wasme said:
You must be the master of recovery to hammer the wheels, only to run around the court the next day. I'd imagine it is hot as sh*t in your neck of the woods too...
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yeah recovery been very good no complaints there - altho today I was pretty damn stiff and a smidge too sore for my liking lol..
been hot & humid lately, but nothing drastic, good sweating weather tho
 
snagencyV2.0 said:
yeah recovery been very good no complaints there - altho today I was pretty damn stiff and a smidge too sore for my liking lol..
been hot & humid lately, but nothing drastic, good sweating weather tho
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Same here. Although not going to complain as it has taken long enough for the heat to hit.
 
love2liftkat said:
It's about time you logged a workout! ;) Just kidding! That was one heck of a way to kick it off!! Great job!!
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I know, one would think I was getting lazy!!!!! Thanks Kat.
RegisterJr said:
Nice leg day! This is what is in store for RP? I've been trying to get calves in 2-3/week, recently. I probably should incorporate abs, too.
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Tomorrow's Chest/Shoulder day just looks brutal but fun as hell!!! The way I was going with the last routine (not taking prescribed rest days) I too was hitting calves at least 2 times a week. Probably still will as mine need a lot of work. (Errr so does the rest of me lol).
 
Kicking the iron god's arse! Nice work bud. Sweating in my 80 degree garage gym this morning myself.
 
6/29/2014 Chest and Shoulders

Hot / Humid one out there today. Had 3 fans going in the garage and was drenched in no time (Stimul8 was a factor in that as well as I slammed back a full scoop on this day).

Dumbbell Press on Slight Decline - 30 seconds rest
40x8
50x8
55x8
60x8
70x8
75x8
75x7

- good stretch at the bottom driving up to lockout and flex for 1 second


Reverse Band Explosive Bench Press - 60 seconds rest
135x5
155x5
185x5
205x5
205x5
205x5
205x5
205x5

- Pause at the bottom, then blast bar off chest
- by the third working set I was losing my 'explosiveness' perhaps went too heavy, although the weight doesnt seem too high.


Slight Incline Barbell Press - 60 seconds rest
155x6
185x6
215x6
215x6
215x6

- constant tension, to 3/4 lockout.
- by this time my chest was pretty much spent

Ladder Pushups - 30 seconds rest
15,14,10
15,12,9

- set bar at three different height increments. No rest between heights

Dumbbell Side Laterals - 30 seconds rest
15x10
20x12
20x12
20x12

- seated, and conscious effort to not involve traps (really needed that mind muscle connection here)

Cage Press
75x5
85x5
95x5
105x5
115x5
115x5
115x5
115x5
115x5

- very painful

Rear Delt Destroyer Set
40x60
25x30
15x10

- dont have to tell you the brutality this was...


Great workout today. Mind/muscle connection was there...head was totally in the game. I am excited to try these exercises next week with chains instead of reverse bands.

Enjoy your sunday all!
 
How do you do reverse bands?
 
A little update... got me some chains!

Went back over to Lowes as they had a no tax event on. But they did not have any 3/16 chain to hang the 3/8 chain. Someone told me to try a place called Princess Auto as they have chain. Well, to my surprise they had a heavier duty 3/8 chain on sale 1.50 less than Lowes. So I ended up getting 30 ft of that 10 ft of 3/16 and the carbineers to attach the chains, etc. Tomorrow is rest day, but Back may have to happen so I can try deads with the chains.

Once I get everything rigged up I will weight he segments and so on.
 
Killer chest/shoulder day!! I'm glad you posted that video--those look fun! Congrats on the chains-very exciting!!
 
Wasme your still pimping it brother. Going strong every day 24/7 I will get to your intensity one day. It's great to have others here to keep us going and to learn from. Hope the fam is doing well.
 
wasme said:
Hang them from the top of he rack.

Here's a vid:
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Ah. I don't think we have any racks that would allow for that.

Let me see how you rig those chains to the bar....

Would also be a good time to show off your equipment... ;)
 
love2liftkat said:
Killer chest/shoulder day!! I'm glad you posted that video--those look fun! Congrats on the chains-very exciting!!
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Thanks Kat. Everything is sore today from that workout lol.

Yes, I was pretty excited to get the chains. My daughter came with me to get them, thought I was a little crazy being so excited over 'chain'...

packers6211 said:
Wasme your still pimping it brother. Going strong every day 24/7 I will get to your intensity one day. It's great to have others here to keep us going and to learn from. Hope the fam is doing well.
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Family is good pack, thanks man. Happy Bday to your little one. And ya AM is a fantastic community, so much support and knowledge.

RegisterJr said:
Ah. I don't think we have any racks that would allow for that.
Let me see how you rig those chains to the bar....
Would also be a good time to show off your equipment... ;)
Click to expand...

Definitely will post up a pick each time I use them (although probably be easiest with squat or bench as the bar will be further off the ground).


pete8407 said:
Nice chest and shoulder workout! Those short rests are awesome
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You know it Pete!
 
7/1/2014 Back

Today is Canada Day. (our version of July 4th). But with half the family away at a cottage it is a pretty low key day for me, and there is nothing wrong with that lol.

Preworkout was my normal protocol as of late: 3/4-1 scoop of Stimul8, 1 scoop of Ignite, 4-6 caps of MaxPump (uncapped), 1-2 scoop of BCAA+SAA

Mentally had a fantastic back session. And can tell I am going to be pretty sore tomorrow. Here we go:

One-Arm Barbell Rows
45x8
60x8
75x8
95x8
105x8
110x8
110x8

- had a good rhythm going here till the last set then really had to grind them out.

Smith Machine Rows
115x6
135x6
155x6
165x6
175x6

- explosive reps, driving elbows up

Dumbbell Pullovers
60x10
60x10
60x10
60x10

- head off bench, using lats to move the weight to top of forehead

DB Shrugs
70x12
70x12
70x12

- 3 second pause at the top.
- 3rd set reps 9-12 were continuous as I just couldn't hold on any longer


Chain Deadlifts
135x8
185x5
225x3
245x3 + 2 sets of chains
255x3 + 2 sets of chains
265x2 + 3 sets of chains
255x7 + 3 sets of chains

- Explosive reps off the floor
- Final set was straight reps, grinding out as many as possible.

The only issue I had with the chains on deads was the chain kept getting under the plates. So when I floored them they would be offset by the chains. Could definitely feel a difference though with them added. Will be interesting to see how Bench/Squat are with them next week.
RegisterJr - I did take a few pics (unsure of quality as did them on my work blackberry). I will probably post those up tomorrow from work.
 
One heck of a back workout!! I'm gonna have to try those one arm bb rows!! The chains sound nice and intense too! Oh, Happy Canada day too!
 
I feel left out now without chains, may have to invest soon.
Happy Canada day brother hope you're relaxing after that
 
Driven2lift said:
I feel left out now without chains, may have to invest soon.Happy Canada day brother hope you're relaxing after that
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Thanks man, Happy Canada day to you as well.. Princess Auto ended up being the best place to get chains. They had a heavier duty 3/8 in chain (gold color) than Rona/Lowes/HomeDepot. And on sale this week too.I could not find 1/2 5/8 inch anywhere besides online and well shipping is crazy due to the weight.
 
snagencyV2.0 said:
seriously? makes me think of color pink, and tiaras or diadems or something like that.. lol.....not where I would want to shop for my car parts
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Lol yeah definitely a strange name but the store is unbeatable when looking for tools and parts
 
Very strong rows Wasme. Looking forward to your pic. Sounds awkward landing the heavy DL's on them.

wasme said:
Today is Canada Day. (our version of July 4th).
Click to expand...

Congrats! Is that when your country won it's freedom from the French? Oh, wait...

Well, enjoy that stuff you guys call bacon!

I kid... ::hitwithrock::
 
I would definitely like to try the chains on deads cause I don't go all the way to the floor, I pause just before and come right back up, constant tension. Great workout Wasme, those 1 arm BB rows have some great numbers!
 
RegisterJr said:
Very strong rows Wasme. Looking forward to your pic. Sounds awkward landing the heavy DL's on them.
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Thanks... Ya it was awkward in that sense for sure. There is probably a way to set them up so they dont interfere the same.

pete8407 said:
I would definitely like to try the chains on deads cause I don't go all the way to the floor, I pause just before and come right back up, constant tension. Great workout Wasme, those 1 arm BB rows have some great numbers!
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That sounds good too.
 
This is how I set up the chains. Invalid Link RemovedEach 'gold' chain (currently have 6, has a carabiner on it so I can clip to the silver leader chain on the fly.) This way too I can adjust how many links will be on or off the floor depending if I'm doing deads, squats or bench.
 
Hey si, liftinglarge.com has Titan knee sleeves on sale at the moment for a July 4th sale. 20% off if you're still looking.
 
7/2/2014 Chest and SHoulder Pump

Hit this one up after work about an hour ago and I gotta say rear delts are just smoked. Just is very pumped/hard right now, but my gosh rear delts and upper back in general are done..... some of these DOMS are from yesterdays back session mind you.

Neutral Grip DB Press / Band Over and Backs
50x12 / 8
60x12 / 8
70x12 / 8
70x12 / 8
70x9 / 8
70x8 / 8

- deep stretch, drive up for a one second flex


Cable Crossovers / Band Over and Backs
60x15 / 8
70x15 / 8
70x15 / 8
70x15 / 8

- chest was incredibly pumped after this one


DB Bent Over Rear Lateral Raises + Hang and Swing
20x20 + 30
20x20 + 30
20x20 + 30
20x20 + 30

- The addition 30 hang and swings on an incline bench after 20 rear lateral raises felt like torture. Was just pouring sweat


Spider Crawls / Band Over and Backs
45 seconds / 8
45 seconds / 8
45 seconds / 8
45 seconds / 8

- had to pause a couple of times on sets 3 and 4... crawling up and down induced a spasm like feeling


All in all another great workout. Arms on tap for tomorrow.
 
Ya.. I'm torn on that one.. I like Iggie but at the same time, he didn't do much for us in the playoffs. I think perhaps a greater loss is Thronton, dude has heart.
 
Killer wo! Looked up the over and backs/spider crawls-guessing they're the ones up against the wall? Those all look like real fire starters! Lol not sure I have that much rom in my shoulders! Haha
 
love2liftkat said:
Killer wo! Looked up the over and backs/spider crawls-guessing they're the ones up against the wall? Those all look like real fire starters! Lol not sure I have that much rom in my shoulders! Haha
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Thanks Kat. Yes using a band like you are in handcuffs, you pull your hands a part and start crawling them up and down the wall. Very intense.

Edit: just thought of you in handcuffs..oh boy! lol
 
wasme said:
Thanks Kat. Yes using a band like you are in handcuffs, you pull your hands a part and start crawling them up and down the wall. Very intense. Edit: just thought of you in handcuffs..oh boy! lol
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My my! Handcuffs and crawling down the wall...hmmmm lol
 
7/3/2014 ARMS

...well this workout (the last for week 1) was lower in volume than most but it had my arms pumped right up to the max.

Rope Pushdowns / DB Curls
70x15 / 25x15
80x15 / 25x15
90x15 / 35x15
90x15 / 35x15
100x15 / 35x15
100x15 / 35x15

- continuous tension of the pushdowns, flexing hard at the bottom
- db curls hands up throgugh entire movement with a 3 second decent (on most reps lol)


EZ Bar Curl / Bench Dips
90x8 / 10
100x8 / 10
105x8 / 10
105x8 / 10

- straight reps for the curls
- bench dips were with a 3 second neg.


Decline Triceps Extension / Hammer Curl
80x15 / 35x15
80x15 / 35x15
80x15 / 40x15
80x15 / 40x9,4,2


Took 30 seconds break at the end of each superset and was done in no time.


For all my American friend... Happy 4th of July (tomorrow!)
 
Nice arm wo!! Bet you did have a nice pump!!
 
Solid workouts Wasme! I have yet to try spider crawls, but I've heard they're gruesome. Hope your having a good one up there while everyone here in the state consumes 6K calories of junk!

Edit:

I don't know how you manage to keep the hammer curl strength going. I never maintain or increase on them sine starting meadows routine.
 
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7/5/2014 Reactive Pump - Week 2 - Legs


Beautiful morning to lift today. Legs are just trashed.






Leg Curls ss Bodyweight Squats (not part of reactive pump but done for my own benefit)




70x8 / 10
80x8 / 10
105x8 / 10
110x8 / 10
110x8 / 10
110x8, 5 sec rest 25 partials / 10




- hams felt those




Chain Squat / Foot elevated split squat (bw)
135x6 / 5
185x6 / 5
225x6 / 5
245x6 / 5
265x6 / 5
275x6 / 5
285x6 / 5


- added one set of chains
- explosive reps
- had more power today, however that last set was not all that explosive




Safety Bar Squat
135x6
185x4 + 205x4 + 215x4 + 225x4




- setup for this one was an escalating set of 16 reps. No rest after each 4 reps, except the time it took to add weight to the bar




Leg Extensions
90x10 + 10 second quad stretch
100x15 + 20 second quad stretch
100x20 + 15 partials + 30 second quad stretch




- explosive kick up and hold for one second





Stiff Legged Deadlift




160x15
160x15 (12,3)


- funny the 12,3 on the second set was identical to last week.
- find SLDL beyond 10 reps get me a little dizzy








Standing Calf Raise / Dorsiflexion
185x30 / 50
185x30 / 50




- calf raises were completed in the following fashion: 10 full reps, pause at the top for 10 count, 10 full reps, 10 count, final 10 reps and 10 count. BRUTAL.








Great session today... have some yard work to do now, should be interesting.
 
Killer leg session! I get dizzy with both squats and SLDLs usually about #8. Have fun with the yard work! Lol
 
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