Wasme's recomp journey....

Crush it Simon!
 
1/29/2014

Mountain Training - Program 3
Week 8 - Phase 2 - Arms and Calves

Vbar Pushdowns
90x12
90x12
90x12


TRI-SET

Bent Over Tricep Extension
100x12
100x12
100x12
100x12

Pronated Dumbbell Kickbacks
30x6
30x6
30x6
30x6

Bench Dips
8
8
8
8

- triceps were solid as a rock and very sore at the end of the tri-set.

EZ Bar Lying Extension
60x20
60x16,4
60x15,3,2


Standing Dumbbell Curls - palms up
35x8
35x8
35x8
35x8

EZ Bar Curls - 3 second descent
90x6
90x6
90x6
90x6

Hammer Curls - hard flex at the top
35x10
35x10
35x10
35x10

Reverse EZ Bar Curls - 1 second flex at the top
60x12
70x12
70x12

- Arms had an extreme pump by the end of this session.


Post Workout Cardio: 30 min on Treadmill

Incline 4
Speed 4.3


I will be taking a rest day tomorrow, and possibly Friday. Although I am hoping I can get a run in outdoors.
 
wasme said:
1/29/2014

Mountain Training - Program 3
Week 8 - Phase 2 - Arms and Calves

Vbar Pushdowns
90x12
90x12
90x12


TRI-SET

Bent Over Tricep Extension
100x12
100x12
100x12
100x12

Pronated Dumbbell Kickbacks
30x6
30x6
30x6
30x6

Bench Dips
8
8
8
8

- triceps were solid as a rock and very sore at the end of the tri-set.

EZ Bar Lying Extension
60x20
60x16,4
60x15,3,2


Standing Dumbbell Curls - palms up
35x8
35x8
35x8
35x8

EZ Bar Curls - 3 second descent
90x6
90x6
90x6
90x6

Hammer Curls - hard flex at the top
35x10
35x10
35x10
35x10

Reverse EZ Bar Curls - 1 second flex at the top
60x12
70x12
70x12

- Arms had an extreme pump by the end of this session.


Post Workout Cardio: 30 min on Treadmill

Incline 4
Speed 4.3


I will be taking a rest day tomorrow, and possibly Friday. Although I am hoping I can get a run in outdoors.
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Nice volume ^ I bet that pump was wicked.
 
If there's one thing you can Count on from a meadows program it's a mean pump...and DOMS. Nice work buddy
 
wasme said:
That it was! Thanks Mike



So true Dan. I have never experienced DOMS like I am with Meadows so far into a program.
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How is your peri-wo nutrition? I've heard this part is integral in recovery with his programs.
 
1/30/2014

Today is a rest day. Or is it. I have tossed around the idea of doing Legs, but I know really should take the day. I will see how the day plays out. I know I could use a day or two recovery. Embarking on week 9 of 12. Was thinking at the end of this run, I will either start over or try the Reactive Pump program.
 
Mikeyjd said:
How is your peri-wo nutrition? I've heard this part is integral in recovery with his programs.
Click to expand...

I have always been one to train fasted in the mornings (with BCAASAA prior and intra). However, the way my work schedule has been the last 5-6 weeks the majority of my workouts have been after work, allowing for peri-wo.

Still learning the Peri-workout nutrition game and what works best for me. Basically I have been going with a scoop of isolate and some oats right before leaving work as about an hour after that I am ready to workout. If work is busy and I can't get it done I do have a handful of protein bars in my desk and will eat one of those as soon as I get in the car and chase with a liter of water. Right before going in the garage I will take BCAASAA. Intra is BCAASAA (I do have some Gatorade powder I was going to mix with it but I haven't as of yet). Post workout is usually a scoop of protein/banana and then about an hour later I have a proper meal.
 
wasme said:
I have always been one to train fasted in the mornings (with BCAASAA prior and intra). However, the way my work schedule has been the last 5-6 weeks the majority of my workouts have been after work, allowing for peri-wo.

Still learning the Peri-workout nutrition game and what works best for me. Basically I have been going with a scoop of isolate and some oats right before leaving work as about an hour after that I am ready to workout. If work is busy and I can't get it done I do have a handful of protein bars in my desk and will eat one of those as soon as I get in the car and chase with a liter of water. Right before going in the garage I will take BCAASAA. Intra is BCAASAA (I do have some Gatorade powder I was going to mix with it but I haven't as of yet). Post workout is usually a scoop of protein/banana and then about an hour later I have a proper meal.
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Sounds pretty solid. I wish I had the money to try the whole casein hydrolysate/high branched cyclic dextrin thing MT dog raves about. I'm doing something similar to you so far and I feel like my workouts have been better since adding the pro/cho 1-2hours pre with intra bcaas followed by a meal an hour after wo.

Also every time I've has a scheduled "rest" day in my program, but had motivation to hit it, I've HIIT it. HIIT cycling has been shown to be the most muscle sparing form of HIIT and it has really helped me get cut up quickly. Also the pumps are amazing like a long leg workout and you get it done in 15-20 minutes so it's not so hard on the CNS. Layne Norton and Jacob Wilson advocate 10-30 seconds of all out cycling on max difficulty for 2-3 minutes of total work. Maybe give it a try and see how you feel. I've actually felt the cycling has aided in my recovery time, getting all that blood in there without breaking down the muscle is golden for me so far.
 
Nice work on those arms!
 
Mikeyjd said:
Sounds pretty solid. I wish I had the money to try the whole casein hydrolysate/high branched cyclic dextrin thing MT dog raves about. I'm doing something similar to you so far and I feel like my workouts have been better since adding the pro/cho 1-2hours pre with intra bcaas followed by a meal an hour after wo.

Also every time I've has a scheduled "rest" day in my program, but had motivation to hit it, I've HIIT it. HIIT cycling has been shown to be the most muscle sparing form of HIIT and it has really helped me get cut up quickly. Also the pumps are amazing like a long leg workout and you get it done in 15-20 minutes so it's not so hard on the CNS. Layne Norton and Jacob Wilson advocate 10-30 seconds of all out cycling on max difficulty for 2-3 minutes of total work. Maybe give it a try and see how you feel. I've actually felt the cycling has aided in my recovery time, getting all that blood in there without breaking down the muscle is golden for me so far.
Click to expand...

I have found that peri has helped. I am sure part of the reason for the constant DOMs is I am not taking the prescribed rest days. (2on, 1off, 2on, 2 off). I have been doing 2 on, 1 off; but lately 4 on 1 off. So might force myself to take today and tomorrow.

Thanks for the tip. Problem is I workout in my garage, and do not have a bike/spin bike. Typically run outdoors daily and spring-fall I will do some HIIT at the high school track, and also have a steep hill on my run circuit that I will do some hill training on - but the weather has just been brutal this winter (as we all know). So I have been doing more treadmill work than anything.
 
wasme said:
I have found that peri has helped. I am sure part of the reason for the constant DOMs is I am not taking the prescribed rest days. (2on, 1off, 2on, 2 off). I have been doing 2 on, 1 off; but lately 4 on 1 off. So might force myself to take today and tomorrow.

Thanks for the tip. Problem is I workout in my garage, and do not have a bike/spin bike. Typically run outdoors daily and spring-fall I will do some HIIT at the high school track, and also have a steep hill on my run circuit that I will do some hill training on - but the weather has just been brutal this winter (as we all know). So I have been doing more treadmill work than anything.
Click to expand...

I picked mine up on Craigslist for $25. A great investment so far :)
 
Mikeyjd said:
I picked mine up on Craigslist for $25. A great investment so far :)
Click to expand...

Great steal! I keep meaning to check Craigslist. Right now especially is the best time to get deals on fitness equipment.
 
wasme said:
I will have to remember that.. maybe get some more plates (Olympic or standard would be great)
Click to expand...

Yeah I need a couple more myself. I bought my whole setup in pieces off CL for around $250 which probably would have been 1-1.5k retail :)
 
I can't wait for the weather to be more bicycle friendly down here. I am ready to start riding a bit more. Something way more fun about doing Intervals on the bike outside feeling the speed and the wind. Plus the leg pump is unreal when you really push it.
 
Shoot man we had a snow storm that was suppose to be a dusting per our local weather peeps lol ended up taking me 4 hrs to get home from work when normally only takes 14 minutes. WE had people stranded all over. The South don't do snow much and you can tell when we get it lol.
 
No doubt we got shut down over freezing rain but we had over 500 wrecks that day alone...
 
It can be quite humorous when you watch the news and see the south getting snow or freezing rain as you just have no way to deal with it. Not saying the accidents are funny - just how things shut down.
 
1/31/2014

Well this day started great. -1c and the sun was shining, so headed out for a 6km run. Felt great to be outdoors.

Unfortunately it went downhill when I got in the garage.

Mountain Training - Program 3
Week 9 - Phase 2 - LEGS

Lying Leg Curls
70x10
80x10
90x10
90x10
90x10
100x10
100x10


Barbell Squats - using safety squat bar
135x10
185x10
205x10
225....and I tweaked my back on the way down.

This happens the odd time to me. In the past, I have pushed forward and just made it way worse. So I stopped in my tracks and came in the house to apply ice, etc. I am really hoping this doesn't last more than a day or two.

Not sure if I should restart week 9 with Legs (possibly Sunday or Monday) or consider it a wash, and move on to Chest as early as tomorrow or for sure by Sunday. That said, I could also do the latter and work this leg workout in in a couple of days. I really hate when sh*t like this happens....
 
Happens to the best of us, hope you recover soon and get back to killing it.
 
2/1/2014

Back is pretty messed up. Having problems standing up straight but moving as much as possible to ensure I recover sooner than later. As mentioned in the past I had surgery on L4/L5 about 20 years ago, so the smallest thing can 'throw' my back. Through the years I have learnt to just keep moving, but not over do it. A mixture of ice, and ibuprofen (and if really bad percocet) always helps to keep me mobile.

I am confident by Monday I can get back at it.
 
Dang it bro I hope it get's well and you recover soon!!! I know a lot of people suffer with back pain. That's one I pray i don't encounter.
 
packers6211 said:
Dang it bro I hope it get's well and you recover soon!!! I know a lot of people suffer with back pain. That's one I pray i don't encounter.
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Thanks man. I hope so as well. Ya back pain blows large. I need to keeping strengthening the core.
 
Don't push it too hard on the lower back, some rest days might be best.

Hope for a quick recovery, workouts are lookin strong!
 
JudgementDay said:
Don't push it too hard on the lower back, some rest days might be best.

Hope for a quick recovery, workouts are lookin strong!
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Thanks JD. Kept things low key today. Was invited to a Superbowl party - but being a 20 minute drive away, I decided against it. I am not doing anything to aggravate it. I just want to heal up and get back to lifting.

Speaking of which, this game is a total runaway.
 
wasme said:
Speaking of which, this game is a total runaway.
Click to expand...
I quit watching it when Denver had a chance to score in 3rd qtr, manning completes nice pass, and dude got ball knocked out of his hands with seattle recovering
not a good game to watch, and I don't really care one way or other who wins
 
snagencyV2.0 said:
I quit watching it when Denver had a chance to score in 3rd qtr, manning completes nice pass, and dude got ball knocked out of his hands with seattle recovering
not a good game to watch, and I don't really care one way or other who wins
Click to expand...

I agree with you. Doesn't matter much to me who wins the game. But I am sticking it out. Three of my kids are watching it... so making it some family time. And they are catering to me with my bad back and all ;)
 
I skipped my first Super Bowl in years. Well, I never really got to watch much of them when I owned a bar either.

Why they drag that thing on on a Sunday, I dunno. There are going to be a large number of worthless hungover people today.
 
RegisterJr said:
Why they drag that thing on on a Sunday, I dunno. There are going to be a large number of worthless hungover people today.
Click to expand...
and tired school children
my son went to his second SB party last night, his mom picked him up @11, he dint get to bed till midnight
bus comes @0635, and the guy does not do well on <8hrs sleep
(he dint get dad's ability to function normally on 5-6hrs sleep a night)
 
Crazy how much the SB has seated itself into America's culture. It is even more odd to me since I don't really follow football at all. I tend to forget the superbowl is coming up except that it is almost always the same weekend of my birthday. I don't think I have actually watched the SB in probably 4-5 years at least. I used to throw Superbowl Parties to coincide with my birthday but even then I was normally being social not sitting and watching the game. Just never been big into watching games unless I am actually there at the game watching. Don't get me wrong I enjoy watching and appreciate the athleticism and everything. I have just never been that big into sitting and watching sports. Wasn't anything I ever sat and did with my Dad. He didn't live with us and my step father was only into wrestling and NASCAR. So that was the only "sports" that were on TV in our house growing up.

Hope you back is feeling better today Simon!
 
pete8407 said:
How's the back feeling today?
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MrKleen73 said:
Hope you back is feeling better today Simon!
Click to expand...

Thanks guys... it is still crap. It is getting better, however it is a slow process. I really thought I would be good to go today. I am thinking Wednesday I should be able to put in a workout and will perhaps keep things light (which sucks lol) this week as to not over do it.

snagencyV2.0 said:
and tired school children
my son went to his second SB party last night, his mom picked him up @11, he dint get to bed till midnight
bus comes @0635, and the guy does not do well on <8hrs sleep
(he dint get dad's ability to function normally on 5-6hrs sleep a night)
Click to expand...

Hope the young lad, got through his day ok!
 
wasme said:
Thanks guys... it is still crap. It is getting better, however it is a slow process. I really thought I would be good to go today. I am thinking Wednesday I should be able to put in a workout and will perhaps keep things light (which sucks lol) this week as to not over do it.

Hope the young lad, got through his day ok!
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Hopefully it ends up being a speedy recovery bud.
 
wasme said:
Thanks Dan.
Click to expand...

I take it back. I just read about the snow angels in a dress. I hope it hurts forever lol jk bud i have serious back problems and wouldn't wish that sh1t on anyone haha
 
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