Wasme's recomp journey....

01/11/2014

Crazy a$$ weather here. Poured rain all night, and this morning and is upto 8 Celsius. So now all the snow / ice is covered in water and sidewalks/trails are slippery as hell. So cardio will be done on treadmill after my session.

Mountain Training - Program 3
Week 5 - Phase 2 - Chest and Shoulders

Incline Hammer Dumbbell Press
40x10
50x10
50x15
55x12
55x10
60x8

- pause at the bottom for a second for each rep, then drive the weight up


Incline Barbell Press
135x8
185x6
205x6
205x6
205x6
215x6

- pause at the bottom of each rep, no lockout

Slight Decline Dumbbell Press - 25lb plate under foot of bench for decline
60x10
60x8
55x10

Machine Flies (in place of Dips) superset with Band Over and Backs
100x12 / 8
100x12 / 8
100x10 / 8

Rear Delt Raises superset with Band Over and Backs
20x15 / 10
15x30 / 10
15x25 / 10
15x20 / 10
15x15 / 10

Dumbbell Side Laterals - raises to just above ear
15x20
15x20
15x20
15x20

Ultra Wide Grip Military Press - hands as wide as possible, touch chest and drive up to just above head
75x10
95x10
95x10
95x10

*Wicked pump in my chest and shoulders by the end of this session.

- For both rear delt raises and side laterals I dropped the weight and really tried to focus on the mind / muscle connection ( as per a comment breezy11 made in his thread yesterday ). The burn was incredible. Definitely will drop weight to ensure my form and the mental connection is perfect before increasing.


Cardio: Treadmill

5 minute warmup: 3.5mph / 3 incline
3 miles @ 6.2mph / 2 incline (a few times I bumped it to 6.6 just to change my pace)
2 minute cooldown: 3.5mph / 2 incline


Wife's birthday tomorrow. So we are going to go out for some Sushi and to a movie. Should be fun and relaxing. Have a good day gentlemen.
 
Nice numbers dude. Especially on the incline.

All the best to your wife and enjoy the sushi.
 
Nice work as always, Wasme.

Hope you guys have a good time. Eat some carbs for me!
 
wasme said:
Thanks Thomas. Just a mind set really. Need to learn to let go a little and just let myself unwind. I think I am going to roll with 2 on 1 off, for now see how it goes. And as you said if I need an extra day I will take one. Was that interview on MDD website? I gotta join. I know. It is a strange thing, as I know you would listen to your body to know when you need rest. And I think I do, but at times, I likely dont.
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No it was off his YouTube channel. I'll throw up a link. It's long but very very good.
 
Nice workout and will be watching that interview too!
 
RegisterJr said:
Nice work as always, Wasme.

Hope you guys have a good time. Eat some carbs for me!
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Thanks Thomas. Dinner was so good. Was a sit down all you can eat. Which I prefer far more than a buffet. You basically order whatever you want on Ipads, and then they just keep on bringing it. Sushi and sushimi was so good, but the best was skewered beef tenderloin.

bean5er said:
Invalid Link Removed

It's like an hour long but very good.
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Right on Justin, that is a great.

MrKleen73 said:
Nice workout and will be watching that interview too!
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Thanks Chris.
 
01/12/2014

Today was a schedule rest day under my (2 on 1 off protocol), but having to be at work early all week and likely a busy work week I thought I would bang out back today and working arms in either Tuesday or Wednesday.

Mountain Training - Program 3
Week 5 - Phase 2 - Back and Calves

Meadows Rows
70x10
70x10
80x12
90x10
100x8
110x6


Partial Pulldowns
200x8
210x8
220x8
220x8


Conventional Deadlifts - I know these numbers are low but working on form getting up to better numbers (and not tweaking back)
160x3
185x3
225x3
255x3
275x3
300x2


Convential Deadlifts from box - 2 inches off the ground, lighter weight
205x3
205x3
205x3


Dumbbell Pullovers
60x12
60x12
60x12

Hyperextension with band
21


Standing Calves in Smith
185x10
205x10
225x10
235x10
235x10
235x10
235x10
235x10

Abs - crunches


Cardio: Treadmill

3 minutes - 3.5mph (incline 3) - warmup
6.0-6.6mph for 3 miles (incline 2)
3 minutes - 3.5 (incline 1) - cool down


And done... back is burnt.
 
wasme said:
- For both rear delt raises and side laterals I dropped the weight and really tried to focus on the mind / muscle connection ( as per a comment breezy11 made in his thread yesterday ). The burn was incredible. Definitely will drop weight to ensure my form and the mental connection is perfect before increasing.
Click to expand...

Good to see that helped dial them in. Training is looking awesome overall, wasme.


bean5er said:
Invalid Link Removed

It's like an hour long but very good.
Click to expand...

Great interview. That's somewhere in my log as well.
 
Good stuff Simon! You are rocking it as usual in here!
 
1/13/2014

Rest Day... as mentioned above back is saturated with DOMs. Legs are finally recovering from Friday as well.
 
I'm for real brother I need you to march down here and help me get to the old packers ways. your power is 10 x mine. I don't know what besides having the flu last week that I'm so weak.
 
packers6211 said:
I'm for real brother I need you to march down here and help me get to the old packers ways. your power is 10 x mine. I don't know what besides having the flu last week that I'm so weak.
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Get a log going brother... you thrive off encouragement from others!
 
wasme said:
1/13/2014 Rest Day... as mentioned above back is saturated with DOMs. Legs are finally recovering from Friday as well.
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I'm in a forced rest but it's well needed. Leg days are fun!
 
Agreed the Saturated with DOMS was a nice touch!
 
1/14/2014

Still feeling my last back workout.

Mountain Training - Program 3
Week 5 - Phase 2 - Arms

Warmup: 5km through a ice ladden park (all the melting and freezing has made it a bit treacherous but I was able to navigate a lot of my run at a decent speed without falling on my ass).


Vbar Pushdowns - 30 seconds rest
90x12
90x12
90x12
100x15
110x12
120x9
130x6


Bench Dips (feet elevated) - 3 second decent
8
8
8
8

Triangle Pushups - last set tried it with a band
21
18
11 - band really added resistance

Decline Lying Extensions - 25lb plate under foot of bench for a slight decline
70x15
80x15
90x11 - too heavy, fail
80x13

Seated Dumbbell Curl - elbows pinned back as far as possible, back resting slightly on bench
35x12
35x12
35x12
35x8,2,1,1 - last set was very tough indeed

EZ Bar Preacher Curls
80x8
85x8
90x8
90x8

Close Grip Pulldowns - trying hard to isolate biceps
160x15
160x15
160x15
160x11,4

- back came into play to an extent, but mind / muscle connection was solid and my biceps were on fire

Revese EZ Bar Curls
65x8
75x8
75x8

- probably could have gone a little heavier, but to be honest I was toast.

Solid session!
 
Nice workout Wasme. Looks like a killer.
 
wasme said:
Thanks Thomas, was definitely a good one.. arms really pumped by the end of it.
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I'm still slacking on starting the MD program...
 
wasme said:
you should give it a go... it is great and the way it is written makes it far more engaging.
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It's only a matter of time. I'm waiting on my wife to print it at work because I know it'll probably eat a few of my print cartridges. Always does.

Yeah, I'm a cheap a$$.
 
MrKleen73 said:
Wait could've sworn USA proved that statement wrong in the last Olympics...


Nice workout!
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Thanks!

Both the Men's and Women's team won Gold. You guys just win EVERYTHING else lol

(And I am just bugging, some awesome players have come out of the USA.... my favorite being Mike Modano
 
What big game was it that we beat you all in Hockey it was like a huge deal over here. I remember hearing all about it. Was it the World games or something?
 
MrKleen73 said:
What big game was it that we beat you all in Hockey it was like a huge deal over here. I remember hearing all about it. Was it the World games or something?
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I think in the round robin portion of the tournament USA beat Canada, but then in the Gold game we won in overtime.
 
1/15/2014

Mountain Training - Program 3
Week 6 - Phase 2 - LEGS

Had 75 minutes after work today .. so figured I would get LEGS done. No cardio on this day.

Lying Leg Curls - 45 seconds rest
70x10
80x10
90x14
100x12
100x10
90x8+25 partials (15,pause, 10)


Smith Squat with Bands - this week using pro minis + monster minis - 90 seconds rest
165x8
185x8
205x8
225x8
225x8
225x7

- nothing left in the tank at 7.. which was probably more like 6.5 ... having both bands made things extremely hard at the top.

- narrow foot placement this time around as well, legs just on fire.

Teardrop Leg Extensions - 2 second flex at the top - 45 seconds rest
90x8
100x8
115x8
125x8
135x8

Smith Machine Split Squat/Lunges - 30 seconds rest after both legs complete before starting over
95x10/10
105x10/10
115x10/10

- definitely not a heavy weight, that said my legs probably couldn't handle much more especially on that last set.

Dumbbell Stiff Legged Deadlift - going for a deep stretch, very slow rep on the up and down - 45 seconds rest
75'sx8
75x8
75x8


Less squating this week, but my legs are already extremely sore 3 hours later. Thanks Mr Meadows.
 
wasme said:
Thanks! Both the Men's and Women's team won Gold. You guys just win EVERYTHING else lol (And I am just bugging, some awesome players have come out of the USA.... my favorite being Mike Modano
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Hell yes Mike Modano! He is the best! My favorite American player. To top it off the owner of Xcel went to high school with him, how badass is that! Couldn't believe it when he told me.
 
pete8407 said:
Hell yes Mike Modano! He is the best! My favorite American player. To top it off the owner of Xcel went to high school with him, how badass is that! Couldn't believe it when he told me.
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That is pretty cool indeed. One of my best friends lives beside Kris Draper's parents. So there were a couple of times we went to the backyard party when he had the cup for 24 hours.. that was awesome! And yes I hoisted the mf'er over my head like I was at Center Ice!

I also work with Jay Harrisson's (Hurricanes) mom. Not a big name, but hell he's in the big show..

And here is one for you. As a kid I lived in Sault Ste Marie for a few years. It just happened to be when Wayne Gretzky played Jr for the Greyhounds. My sister was in a bowling league with him lol.
 
wasme said:
That is pretty cool indeed. One of my best friends lives beside Kris Draper's parents. So there were a couple of times we went to the backyard party when he had the cup for 24 hours.. that was awesome! And yes I hoisted the mf'er over my head like I was at Center Ice! I also work with Jay Harrisson's (Hurricanes) mom. Not a big name, but hell he's in the big show.. And here is one for you. As a kid I lived in Sault Ste Marie for a few years. It just happened to be when Wayne Gretzky played Jr for the Greyhounds. My sister was in a bowling league with him lol.
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Damn! Keep'em coming! Hoisting the actual cup would be a dream, that is so cool! If your pro, your damn good. I don't hate on any pro, it takes a lot to get where they are, especially in this game. I actually have Gretzky's card for the greyhounds, that is really neat that you can say your sister bowled with Wayne Gretzky!
 
You probably know of Drew Doughty as well, I went to highschool with and actually tutored him lol.

Small world sometimes
 
wasme said:
I think in the round robin portion of the tournament USA beat Canada, but then in the Gold game we won in overtime.
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Hey a win over Canada is one for the books regardless of when it is!
 
DiabeticLiftr said:
Throws off the regular season though. Those two weeks worth of games are made of second and third liners and back-up goalies lol
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The regular season goes on hiatus for most of Feb due to the Olympics. But it will affect teams that are on a role going into the break that is for sure.
 
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