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Wasme's recomp journey....

You should feel guilty! You're such a slacker! Lol jk jk You're the opposite of a slacker! You do deads and calves every day now! How do you even run?? Lol
 

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That's some crazy volume! My legs and back hurt now
 
love2liftkat said:
You should feel guilty! You're such a slacker! Lol jk jk You're the opposite of a slacker! You do deads and calves every day now! How do you even run?? Lol
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..well you cracked the whip and didnt give me a choice lol

RegisterJr said:
Gotta run from the Avalanche.
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LMAO

love2liftkat said:
ROFL

This was on his local news...do you have anything you need to tell us??
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Ain't nobody got time for clothes, when a polar bear is on your ass!
 
Dang, 2 arm DB rows! Those are frigging brutal and hit the core area hard too. Guess you had to go beast mode because of the polar bears...lol
 
turff49 said:
Dang, 2 arm DB rows! Those are frigging brutal and hit the core area hard too. Guess you had to go beast mode because of the polar bears...lol
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I really liked the 2 arm DB rows.. could feel them better than anything else row related yesterday.

lol
 
2/11/2015 Quads / Calves

Today was one of those days... just kinda going through the motions. Quads are sore but the workout itself was pretty lack luster.. oh well can't win them all.

Tempo on everything unless specified is 3010, 80 sec rest, 10 sec rest for NOS

Barbell Front Squats - Heels Elevated
135x8
155x8
155x8
155x8

DB Squats
55x8
55x8
55x8
55x8
NOS 45x8
NOS 35x8
NOS 30x8

Lunges (with 2 sets of chains)
21 per side
21 per side
21 per side
21 per side

Leg Extensions
100x8
110x8
120x8
120x8
NOS 110x7
NOS 100x6
NOS 90x6

- could barely get these up for the final 6... pretty painful.


Standing Calf Raises
225x15x8


Rest day tomorrow.. might do a boxing workout in the evening, but I actually doubt it.
 
Great workout!!!! I hate those going through the motion workouts. You're dragging a** and feel like it's never going to end!
 
puccah8808 said:
Great workout!!!! I hate those going through the motion workouts. You're dragging a** and feel like it's never going to end!
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Thanks Puccah... So true, each rep felt like a set! lol Looking back, its not really even an interesting one - perhaps that was why.
 
What counts is you went through the motions instead of making excuses!! Way to stay inspirational!!
 
Paul Carter talks a lot how your time in the gym is generally 80/10/10. 10% of the time you have days where you just abliderate everything, it feels great, and your workout is of a distinctly higher caliber. 10% of the time you'll have a day that's just crap city - it feels heavy, you have no energy or drive, you might just flat out cut it short and peace out. The other 80% of the time your workouts will be average - it's putting in this basic work, consistently, that yields real progress. You don't grow from the one day you come in and bench PRs. You grow from all the days you show up, keep your head down, and try to get it done.
 
wasme said:
2/6/2015 Chest/Delts/Back ...so yesterday when I said deadlifts again today, I didnt notice they were supersetted with bent over rows... Run this morning was 5km.. took a hillier route though just for a change of pace. Going uphill in fresh snow - not the easiest. Extra leg work? After work out to the garage.. Tempo on everything unless specified is 4010, 40 sec rest, 10 sec rest for NOS 45 degree Incline DB Press 65x6 75x6 75x6 75x6 Bench Press 205x8 205x8 205x8 CS 185x6 CS 175x6 CS 165x5 CS 155x6 CS 145x6 CS 135x6 *CS-6 sets were 20 seconds rest (CS-6 stands for Cell Swelling 6 sets (short rest dropping each set) 30 degree Incline DB Flys 45x8 45x8 45x8 NOS 35x8 NOS 25x8 NOS 15x8 Superset 1 A1 Seated DB Overhead Press 55x12 65x12 65x12 A2 Bent Over DB Lateral Raises 25x12, 15x8 25x12, 15x8 25x12, 15x8 Reverse Grip Pullups - Band Assistance 8 8 8 8 EDIT: Standing Calf Raises 225x25 225x25 225x25 225x25 - focus on stretch Superset 2 B1 - Bent Over Barbell Rows (heels elevated) 130x8 130x8 130x8 130x8 130x8 130x8 B2 - Deadlifts 225x8 205x8 205x8 185x8 185x8 175x8 - Hitting up the deads after rows was just brutal. Couldn't hold the weight and to keep good form and try to adhere to tempo kept dropping.
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Great work.
 
Lots of quad work there. Does elevating the heel on front squats make it more likely that the bar will go forward? I already struggle with that...
 
RegisterJr said:
Lots of quad work there. Does elevating the heel on front squats make it more likely that the bar will go forward? I already struggle with that...
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I think it makes it easier to "sit" into the squat. I've not had a need to use the raise heal. I think if I ever go over 225 on Fronts I would though.

You know it's a great workout when the sets that are 40% or less of your usual are hard to do. I'd call this a great workout even though mentally it didn't feel that way!
 
love2liftkat said:
What counts is you went through the motions instead of making excuses!! Way to stay inspirational!!
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Thanks Kat, trying my best.

Hyde said:
Paul Carter talks a lot how your time in the gym is generally 80/10/10. 10% of the time you have days where you just abliderate everything, it feels great, and your workout is of a distinctly higher caliber. 10% of the time you'll have a day that's just crap city - it feels heavy, you have no energy or drive, you might just flat out cut it short and peace out. The other 80% of the time your workouts will be average - it's putting in this basic work, consistently, that yields real progress. You don't grow from the one day you come in and bench PRs. You grow from all the days you show up, keep your head down, and try to get it done.
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Interesting, and have to agree. Thanks for the keen insight as always.

HokiePride said:
Great work.
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thanks HP

804 said:
nice job bud, front squats always kill
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Still find them so awkward.. thanks man

RegisterJr said:
Lots of quad work there. Does elevating the heel on front squats make it more likely that the bar will go forward? I already struggle with that...
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It did exactly that for me. Struggled with the bar for sure. Next time I will not elevate the heels. I need to get the form down better before making those kinds of adjustments.

turff49 said:
I think it makes it easier to "sit" into the squat. I've not had a need to use the raise heal. I think if I ever go over 225 on Fronts I would though.

You know it's a great workout when the sets that are 40% or less of your usual are hard to do. I'd call this a great workout even though mentally it didn't feel that way!
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Thanks Brian. The only heel elevated squats that I find that with so far, are DB squats. With my heels elevated I can really drop better.
 
2/13/2015 'The Big Three'

Yesterday was a rest day... needed it for sure.

Morning started with a 6km run in -30 c with a slight wind chill ... it wasn't overly windy though and I had on some layers so was good to go. Got home, my eyebrows and eyelashes were ice..lol

Tempo was all over the map today, rest was 2 minutes per set.


Squats (used safety squat bar) - Tempo 4-0-1-0

135x10
185x8
215x6
245x4
205x8
245x6
275x4

- felt strong, but also felt the latter sets in my lower back...


Bench Press - Tempo 3-0-1-2

135x10
185x10
225x8
255x6
205x10
255x8
275x6 - a tough 6

- again felt strong


Deadlifts - Tempo 3-0-3-0

135x10
225x7
255x7
275x7
295x7
305x4
285x5
275x5

- once I couldn't hit 7, slowly started coming back down trying to hit 7.


Body hurts tonight... Tomorrow is arms/delts should be ummm fun!
 
I don't know how you do it when it's that cold. Not like your garage gym is warm. Trying to lift with cold muscles is brutal...
 
Good Lord, that bench. It's been a while since I've seen those numbers from you I believe. And with the tempo....
 
The big three all in one day.. It doesn't get any better! Superb numbers on bench as well brother. Nice work!
 
You run frozen, dead, squat, and bench all in the same day??!! BEAST!!!!
 
RegisterJr said:
Good Lord, that bench. It's been a while since I've seen those numbers from you I believe. And with the tempo....
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I was a little concerned with mi40 and mi40x with all the lighter weight and tempo, I'd definitely lose the ability to push a little heavier, but seems I am still ok. Deads need a lot of work though.

804 said:
The big three all in one day.. It doesn't get any better! Superb numbers on bench as well brother. Nice work!
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Thanks man!

love2liftkat said:
You run frozen, dead, squat, and bench all in the same day??!! BEAST!!!!
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Thanks Kat! Only my eyes lashes/brows were frozen!

puccah8808 said:
Invalid Link Removed
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LMAO that is too funny...
 
2/14/2015 Arms and Delts + Calves

A little warmer today at -10 C... with some fresh snow to run in.

Warmup: 6km

Tempo was pretty much back to 4-0-1-0, 40 seconds rest (10 on NOS sets/and as little as possible on strip sets)


Standing Barbell Curls
60x8
80x8
80x8
80x8


Superset 1

A1 Reverse Grip Preacher
65x10
65x10
65x10

A2 Preacher
80x12
80x12
80x12


Incline DB Curls (Tempo 3-1-1-2)
30x8
30x8
30x8
NOS 25x8
NOS 20x5
NOS 15x6



Vbar Pushdowns
130x15
130x15
NOS 120x8
NOS 110x8
NOS 100x8
130x15
NOS 120x8
NOS 110x8
NOS 100x8


Superset 2

B1 Bench Dips
15
15
15
15

DB Lateral Raises (Tempo 3-0-1-1) *Strip Sets
20x10, 15x10, 10x10,5x10
20x10, 15x10, 10x10,5x10
20x10, 15x10, 10x10,5x10

+ on the lateral raises if form slipped i kept it as tight as possible but did partials



Valentine's Day... got the wife a nice delivery of roses! In turn she just surprised me with tickets to see the Toronto Rock (National Lacrosse League). Never been, always wanted too. Gotta admit - kinda cool that she'd go, as totally not her thing.

To the ladies out there. Happy Valentine's Day - hope your feeling loved!
 
Only -10°. Pfft. Spring time!

Enjoy the lacrosse game. That sounds fun.
 
Superb workout man!! Reverse preacher curls? Have to give them a try! 15 reps on 130 vbars, stout tricep work there!!
 
Hyde said:
This. That's gotta be fairly exciting to watch.
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Was a lot of fun. I had never been before, but always wanted to go. My son played box / arena lacrosse growing up - such a rough sport (friggin great! lol).

Was a good game, couple of good scraps too!
 
2/15/2015 REST DAY

As mentioned game last night was great. We went to a "Gourmet Burger" place before hand... had a bacon double cheeseburger (Angus Beef)...was sooo good. Will see if my wife has the pic, and if so will post after.

-43c with the windchill here this morning (that's -45f Kat). Weather advisory against all outdoor activities.. But really felt the urge to go for a run. RegisterJr of course suggested 'garage sprints' lol.

However, after reading this article on the weather network:

"If you spend a lot of time outside in that hellish cold combined with warmth-sapping winds, surely you must wonder: Could your eyeballs actually freeze?

This piece in the New York Daily News on outdoor running in cold weather notes your eyes will tear up, reducing the freezing point, and regular blinking will keep your peepers in working order."

That was good enough for me.

5.5km done. I gotta admit though - I was f**king cold!

Calling for the same temps tomorrow morning...
 
Maybe you could take a mister and continuously mist your face while you run to keep your peepers from freezing. What could go wrong?
 
RegisterJr said:
Maybe you could take a mister and continuously mist your face while you run to keep your peepers from freezing. What could go wrong?
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Really though.. funny enough I was blinking like a mf'er just to make sure. Eyes lashes kept freezing together though - which was a tad interesting. Sad part the 'normal temp for today' -1 ....
 
Ok, running in minus 45 degree weather makes you officially crazy!
 
Reminds me when I was stationed in Alaska back in the 80's. We did a 30 day training exercise in Clear Alaska in 1988. We made CNN news for surviving temps that even the Russians didn't experience. I've got a certificate for being a member of the "100 Below" club. We had to do pt in that crap! That's why I live in Myrtle Beach now, f()ck that cold crap! Get frostbite in that crap...
Kudos to you Simon but be careful out there in that type cold. Ice frost sets in around -40f.
 
Epic, and crazy. It just started flurrying here in STL. Supposed to keep going through the night & tomorrow and they're talking 5-8inches is likely (that's what she said). Gf is off for Presidents' Day so might call off due to weather lol.
 
kenpoengineer said:
Ok, running in minus 45 degree weather makes you officially crazy!
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...strange there was just something neat about it. I never saw anyone else out... (besides some cars, drivers looked at me like I was nuts lol)

turff49 said:
Reminds me when I was stationed in Alaska back in the 80's. We did a 30 day training exercise in Clear Alaska in 1988. We made CNN news for surviving temps that even the Russians didn't experience. I've got a certificate for being a member of the "100 Below" club. We had to do pt in that crap! That's why I live in Myrtle Beach now, f()ck that cold crap! Get frostbite in that crap...
Kudos to you Simon but be careful out there in that type cold. Ice frost sets in around -40f.
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100 below is insane. Thanks man, and I know it can be risky. 5.5 km is only 30 minutes though , any longer might not have faired so well.

Hyde said:
Epic, and crazy. It just started flurrying here in STL. Supposed to keep going through the night & tomorrow and they're talking 5-8inches is likely (that's what she said). Gf is off for Presidents' Day so might call off due to weather lol.
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Sounds like a plan Hyde! Epic... I like that.
 
wasme said:
Really though.. funny enough I was blinking like a mf'er just to make sure. Eyes lashes kept freezing together though - which was a tad interesting. Sad part the 'normal temp for today' -1 ....
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Our high was -2f. Winds were brutal. :-( stupid ass sunday parcel deliveries...
 
wasme said:
Feel ya man... at least I was out there on my own free will (lol the idiot i am)
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Lol I left a nice warm hangar for this. You can say it was free will on my part too :-p that's why I'm not complaining. That and parcels are cake. Drive , stop, run to door ding dong ditch and do it again.
 
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