Wasme's recomp journey....

Always pushing!
 
1/23/2014

Mountain Training - Program 3
Week 7 - Phase 2 - Back and Calves

Today was to be a rest day but I felt I had another work out in me before taking a day..

Meadows Rows
70x10
70x10
80x8
90x8
100x8
105x8
110x8 - last few reps on each side were brutal.


Low Cable Row (D Grip)
100x14
120x12
130x10
140x8

- deep stretch, and a hard flex


Close-Grip Pulldowns (Hands facing) - in place of chin ups
200x15
200x13
200x12

Dumbbell Pullovers - laying on bench, hand hanging off
60x12
60x12
60x12

Dumbbell Shrugs - 3 second hard flex at the top
70x10
70x10
70x10

Hyperextension with a band
1x15
1x14

Standing Barbell Calf Raises - pause for a stretch, pause for hard flex
135x10
205x10
225x10
225x10
225x10
225x10


Post workout Cardio

Still FN freezing out so was forced to use treadmill in basement (at least hockey was on)

30 minutes: 6.1-6.6 mph, incline 2
 
Damn nice M-rows, Simon.
 
Very wicked volume! I need to train with you on back. I just never seem to really get enough.
 
Good work Simon, you are killing it in here!
 
1/24/2014

Mountain Training - Program 3
Week 7 - Phase 2 - Arms

V bar Pushdowns
90x12
90x12
90x12


QUAD SET (no rest between the four exercises, and 30 seconds rest before starting the circuit again)

1 - V bar Pushdowns
110x12
110x12
110x12
110x12

2 - Bench Dips (feet elevated on another bench)
BWx10
BWx10
BWx10
BWx8 (arms started to give out here)

3 - Pronated Dumbbell Kick Backs
25x6
25x6
25x6
25x6

4 - Diamond Push Ups (in place of DIP machine)
10
10
10
12 - pushed out till I had nothing left.

-- Triceps were on fire, arm was pumped and solid as a rock


Standing Dumbbell Curls - alternating 1L/1R
35x10
35x10
35x10
35x10

EZ Preacher - stopping just before arms are straight
90x6
95x6
100x6
100x6

EZ Curl (standing) - 3 second negative
85x6
85x6
85x6
85x6


Reverse EZ Bar Curl
60x15
70x15


Post Workout Cardio: First Period of Habs vs Wings game on Treadmill

33 minutes
Incline varied between 4 - 7
Speed varied between 4 - 4.5


I am exhausted. Been a long week a work, and 4 hard workouts in a row. Still have doms from previous days. Tomorrow will definitely be a rest day. However, if it is nice out I wouldn't mind getting a run in - outdoors (but the forecast is ****! lol)
 
wasme said:
1/21/2014 I really didn't I was going to get a chance to workout today as I left the house at 630 this morning and didn't get back home till 830. However, the moment I walked in the house, I just needed to get in the garage. No warmup run tonight (-30 out there) so finished the session on the treadmill. Mountain Training - Program 3 Week 7 - Phase 2 - LEGS Barbell Still Legged Deadlifts 125x10 155x10 175x10 185x10 190x10 195x10 Lying Leg Curls 80x15 90x15 90x15 Smith Squats (no bands) and in place of Leg Press 135x10 185x10 225x10 255x10 275x10 295x6 - pyramid up till you cannot hit 10 reps Safety Bar Squats - 3 sec decent, just above parallel 165x6 205x6 235x6 235x6 235x6 - last couple of these were very intense Hack Squat 135x10 185x10 225x10 245x10 My legs were just wrote off. Came in had another dose of BCAASAA and went to the basement to watch some hockey and go on treadmill. 30 minutes - Speed 4-4.4 mph, incline 4, 4.5 ... all random changes. Walking up stairs... a chore.
Click to expand...

I like this leg work.
 
1/25/2014

DAY OFF

Was nice having this day off to just relax and recover. Took my wife out for a date night. Had some sushi, and then to the movies to see Lone Survivor. She didn't realize it was going to be so violent (spent half the movie hiding in her coat??). Anyone else seen it? I thought it was great..
 
1/26/2104

Mountain Training - Program 3
Week 8 - Phase 2 - LEGS

Morning started with a fasted 5km jog through the park. Trail was hard packed snow and it was -17... did not realize it was that cold till I left my street as it is fairly sheltered. Got it done though. Had ice on my shoulders when I returned, from the sweat turning to ice! lol

Leg Curls
70x10
80x10
95x10
95x10
100x10
100x8, drop 75x8, drop 40x8


Ham Killers - watched video, not sure I really did these right though as even though I felt the fire in my hams, I also felt it in my triceps from holding the hockey stick. Yes hockey stick lol.
x10
x10
x8

Smith Squats (in place of Leg Press)
135x10
205x10
225x10
255x10
275x10
295x10 - last two reps were a hell of a struggle
305x5 - nothing left in the tank

- took about a 4 minute rest here before moving forward as that last set just wiped my legs.

Safety Bar Squats
205x10
215x10
215x9

- 215 felt so heavy after the smith squats

Barbell Lunges (in place of one leg presses)
115x10/10
115x10/10
115x10/10


This workout was performed about 8 hours ago. Legs are still a bit on the wobbly side. I have been out to shovel snow not too long ago, that actually helped.
 
wasme said:
1/25/2014

DAY OFF

Was nice having this day off to just relax and recover. Took my wife out for a date night. Had some sushi, and then to the movies to see Lone Survivor. She didn't realize it was going to be so violent (spent half the movie hiding in her coat??). Anyone else seen it? I thought it was great..
Click to expand...

Great movie. Can't lie, got me to tear up at the end
 
Lone survivor was fantastic, definitely a good one to see in theatre.

Paid extra to see in a VIP theatre. Explosions and gunfire filled movies need lots of base and a big screen lol.
 
Driven2lift said:
Lone survivor was fantastic, definitely a good one to see in theatre.

Paid extra to see in a VIP theatre. Explosions and gunfire filled movies need lots of base and a big screen lol.
Click to expand...

For sure.. it was like the bullets were flying from every direction in the theater. The VIP is that with the special seating, bar, etc?
 
wasme said:
For sure.. it was like the bullets were flying from every direction in the theater. The VIP is that with the special seating, bar, etc?
Click to expand...

I would say its worth it once in a while for movies like this. Expensive to make a routine though
 
Nice work as always, Wasme. I love those leg days where there is a wobbly limp all day.

Driven2lift said:
I would say its worth it once in a while for movies like this. Expensive to make a routine though
Click to expand...

No joke. Sh**s not cheap. Wife and I went for the first time in almost two years Saturday. Frickin' $4.75 for a small bottled water.
 
Great work, wasme. You've been killing these sessions.

wasme said:
Ham Killers - watched video, not sure I really did these right though as even though I felt the fire in my hams, I also felt it in my triceps from holding the hockey stick. Yes hockey stick lol.
x10
x10
x8
Click to expand...

They're tough and can take some getting used to, especially if you don't do GHRs. Do you think you held the hockey stick (lol) a little too far out in front of you? Your arms shouldn't be fully stretched at the bottom of the movement. If he calls for them again, really focus on supportting yourself with your hams/glutes and just use the stick to make sure you don't land on your face lol.
 
breezy11 said:
Great work, wasme. You've been killing these sessions.



They're tough and can take some getting used to, especially if you don't do GHRs. Do you think you held the hockey stick (lol) a little too far out in front of you? Your arms shouldn't be fully stretched at the bottom of the movement. If he calls for them again, really focus on supportting yourself with your hams/glutes and just use the stick to make sure you don't land on your face lol.
Click to expand...

Yeah they are pretty rough. Good stuff though.
 
breezy11 said:
Great work, wasme. You've been killing these sessions.

They're tough and can take some getting used to, especially if you don't do GHRs. Do you think you held the hockey stick (lol) a little too far out in front of you? Your arms shouldn't be fully stretched at the bottom of the movement. If he calls for them again, really focus on supportting yourself with your hams/glutes and just use the stick to make sure you don't land on your face lol.
Click to expand...

Thanks Breezy. I do think I was holding the stick out a little too far. I know I was definitely using my arms as part of my support (or my triceps wouldn't have felt that way). Thanks for the tips, I will work on the form next time around.

RegisterJr said:
Nice work as always, Wasme. I love those leg days where there is a wobbly limp all day.

No joke. Sh**s not cheap. Wife and I went for the first time in almost two years Saturday. Frickin' $4.75 for a small bottled water.
Click to expand...

Thanks Thomas. I always buy this deal at costco. 2 movies / 2 drinks / 1 popcorn $25

MrKleen73 said:
Yeah they are pretty rough. Good stuff though.
Click to expand...

Always enjoy trying new moves. It's mastering them that is the problem lol.
 
01/27/2014

Heavy doms in my legs and glutes today and after 9 hours sleep (took G8 last night lol) I am tired as hell sitting here at work. Chest/Shoulders on tap after work though.
 
Sounds like fun, I am hitting up some upper body smashage tonight. Can't wait to get my swell on!
 
1/27/2014 cont'd

A lot of snow yesterday and overnight and temps are dropping quite quickly - so no outdoor run. I can remember last winter not missing a single run (had to run in some snow storms but the temps were ok).

Mountain Training - Program 3
Week 8 - Phase 2 - Chest and Shoulders

Dumbbell Press
40x10
50x10
60x8
65x8
70x8
75x8

Incline Barbell Press
185x6
205x6
225x6
245x6
265x4

Banded Barbell Bench Press - using pro minis
205x6
205x6
215x6
215x6
215x6

- althought tough, these felt really good and chest was getting exhausted.

Decline Bench Press (in place of DIPS)
185x12
185x11


Reverse Crossovers (in place of reverse peck deck)
50x10
50x35
50x30
50x25
50x20

- these felt like very long sets - probably because they were. Really focused on the stretch and flex

Dumbbell Rear Laterals (hand and swings on incline bench)
40x20
40x20
40x20

Over and Back Press
55x10
65x10
75x10

Dumbbell Side Laterals
20x10
20x10
20x10

- really tried hard to focus on the mind / muscle connection here and not bring other muscle groups into play.


Post workout Cardio: Treadmill (30 minutes)

Speed: 4-4.5 mph Incline: 4


Great session. Although I would be happier running outside than doing an uphill walk, at least I had some hockey to watch.
 
Check out those incline presses! Impressive!!

What's an over and back?
 
RegisterJr said:
Check out those incline presses! Impressive!! What's an over and back?
Click to expand...
Seated or standing BB shoulder press. Press it up like usual but on the way down lower it behind your head then back up and lower it down back to the front, that's one rep. Very cool exercise, I use them every shoulder day, hella burn!
 
pete8407 said:
Seated or standing BB shoulder press. Press it up like usual but on the way down lower it behind your head then back up and lower it down back to the front, that's one rep. Very cool exercise, I use them every shoulder day, hella burn!
Click to expand...

Oh, cool. I'll add those in this week!
 
snagencyV2.0 said:
that's what we FREAKS do, mikey ;)
Click to expand...

Being patient while the gains come slowly is probably the hardest part of my first couple months back in the gym. I'm thinking to do a Mt. dog program in the summer, as I switch from a full body to a periodized routine.
 
RegisterJr said:
Check out those incline presses! Impressive!!

What's an over and back?
Click to expand...

Thanks brother.

Here you go:

[video]www.youtube.com/watch?v=4ZF9tIPv1Sk[/video]

Mikeyjd said:
Impressive work!
Click to expand...

Thanks Mike

snagencyV2.0 said:
that's what we FREAKS do, mikey ;)
Click to expand...

You know it!!!

Mikeyjd said:
Being patient while the gains come slowly is probably the hardest part of my first couple months back in the gym. I'm thinking to do a Mt. dog program in the summer, as I switch from a full body to a periodized routine.
Click to expand...

Good to see you know, this is not a race! I am really enjoying the MD training style.
 
1/28/2014

Almost took today as a rest day. Legs and upper chest have pretty heavy doms from the last couple of days... but I decided to strive forward.

Mountain Training - Program 3
Week 8 - Phase 2 - Back

Today is subtitled "Row-a-thon". That just sounds fun now doesn't it!

Meadows Rows
70x10
70x10
80x8
90x8
105x8
120x8

- making some solid progress on these. Great stretch at the bottom.

One-Arm Barbell Rows
80x8
85x8
90x8
95x8

- form improving here. I found that if I lean back a little making the pull a little further the stretch is just ridiculous
- lats were just pumped right up

Seated Cable Rows (D grip Handle)
110x10
120x10
130x10

- hard flex at the top

Dumbbell Pullovers
50x10
50x10
50x10

- laying on the bench, with head hanging off.
- lowered the weight 10lbs this week, to really try to isolate the lats. WORKED!

Barbell Good Mornings
95x10
95x10
95x10

Banded Hyperextensions
15
12


Post workout Cardio: Treadmill - 30 minutes

Speed 4mph
Incline changing every minute 4/5.5/7

Was sweating buckets and really glad I did not take the day off.
 
On the dumbbell pull overs I found a way to stretch a bit better.

Since I've got longer arms I don't keep the weight straight up and down on the way back.....I've started to extend the end of the db closest to the floor outward away from the bench. Much better stretch for me.
 
Montego1 said:
On the dumbbell pull overs I found a way to stretch a bit better.

Since I've got longer arms I don't keep the weight straight up and down on the way back.....I've started to extend the end of the db closest to the floor outward away from the bench. Much better stretch for me.
Click to expand...

Looked ahead and will try that next week. Thanks Montana.
 
Nice work Simon!
 
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