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Wasme's recomp journey....

That sounds brutal. How awkward are those one-arm BB rows.

Congrats on having athletes! Where did Canada get them from? ;)
 
Nice work, and RegisterJr those are one arm done with one end of the barbell in a corner / center hole of a weight then row the other end. Not too bad and not like rowing the entire bar with weight on both ends.
 
MrKleen73 said:
Nice work, and RegisterJr those are one arm done with one end of the barbell in a corner / center hole of a weight then row the other end. Not too bad and not like rowing the entire bar with weight on both ends.
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Ah. Stupid me. EVer since hearing about Meadows Rows I forgot regular BB rows existed anymore.


snagencyV2.0 said:
easy there bubba
those curlers they have up there are beasts
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Yeah, but only because of roids.
 
chedapalooza said:
Rowathon... Love it
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:)

RegisterJr said:
That sounds brutal. How awkward are those one-arm BB rows.

Congrats on having athletes! Where did Canada get them from? ;)
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The one arm rows are not awkward at all, I get an amazing stretch from them.

I won't even comment as there is no need to start a Canada vs USA thing lol.

But you have to have pride for your countries athletes. The dedication they put into what they do is incredible - if I could do that here, you'd call me SnagsV2.1

snagencyV2.0 said:
easy there bubba
those curlers they have up there are beasts
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Actually the female skip is kinda hot! I'd bang 'er with my curling broom!

iparatroop said:
Curling=Canada's Disney on Ice.
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I actually can't stand watching curling.

RegisterJr said:
Yeah, but only because of roids.
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No, its the consistent diet of raw fish and whale blubber. Keeps us warm in our Igloo's. (Floridian's I tell ya...)
 
2/12/2014

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

Ok enough fooling around! Had a great arm session after work. Arms were pumped to the max upon completion - the kind of pump where its a strain to wash you hair afterwards :)

Vbar Pushdowns
90x12
90x12
90x12


Quad Set (No rest between excises, 45 seconds between rounds)

Bench Dips (in place of Dip Machine)
BWx8
BWx10
BWx10
BWx8

- feet were elevated on a 2nd bench. Glad i didnt throw out the old one when I bought the new.

Pronated Dumbbell Kickbacks
35x6
35x6
35x6
35x6

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

Triangle Pushups
Failure
Failure
Faiure
Failure (actually counted the last set to 11)

- My triceps were like rocks after these 4 circuits (16 sets)


* All bicep work down with 45 second rest between sets

Hammer Curls - hard flex at the top
30x10
30x10
40x10
40x10
40x10
40x10

Ez Bar Curls - 3 second negative
90x6
90x6
90x6
90x6

Reverse EZ Bar Curl - hard flex at the top
70x8
70x8
70x8

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


Cardio: Treadmill 4.2mph / 3.5-5 incline (30 minutes)
 
For anyone that might have missed this excellent stack and at a crazy price!

2-12-2014 11-54-14 PM.jpg


Invalid Link Removed
 
2/13/2014

Rest day today. Although, tomorrow being Valentine's day I was thinking I might have to train legs today instead of tomorrow. (Can't do the 2 days off thing). See how things are when I get home and if we have plans for tomorrow. I have arranged for flowers to be sent to the school she teaches at. Gotta think that would put me in the clear for a workout! ;)
 
wasme said:
I have arranged for flowers to be sent to the school she teaches at. Gotta think that would put me in the clear for a workout! ;)
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the depths my fellow men go to, trying to please the fairer sex.....
lqtm

but that was classy move simon, hell i might even get tickled if you sent me flowers :kiss:
 
Ghey
 
wasme said:
Who? you????? are you serious Thomas... shiiiit man!
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No. Your excitement is a little creepy, and makes me feel like an object, tbh.
 
2/14/2014

Mountain Training - Program 3
Week 10 - Phase 3 - LEGS

Lying Leg Curls
70x10
70x10
95x10
105x10
105x10, drop 70x8, 70x25 (partials)

- hams were killing by the end of those partials


Barbell Squats / Bench Lunges (on working sets)
135x10
185x10
225x6 / 5
255x6 / 5
275x6 / 5
295x6 / 5
305x4 / 5


Hack Squat
185x6
185x6
255x10, drop 175x8, 175x20 (feet further out - teardrops)

- legs fried, and actually back starting to get tender.


Smith Machine Split Squats
135x12
145x12

Dumbbell Stiff Legged Deadlifts
75's x 8
75's x 8
75's x 8

Cardio: 40 minutes on treadmill watching Canada vs Austria hockey. (4mph/3.5-5 incline)

Going to try to start running outdoors again. Upcoming forecast looks more favorable.
 
pete8407 said:
Awesome leg workout. I bet those hams were fried and nice weight on the squats! Canada whooped some ass
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Thanks man.. ya they are pretty sore as I type.

Was good to see them pull of a decent win. I was not impressed with the 3-1 game over Norway. Mind you these prelim games are just warmups. USA vs Russia tomorrow should be a dandy... Gotta love Olympic hockey.
 
wasme said:
Thanks man.. ya they are pretty sore as I type. Was good to see them pull of a decent win. I was not impressed with the 3-1 game over Norway. Mind you these prelim games are just warmups. USA vs Russia tomorrow should be a dandy... Gotta love Olympic hockey.
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Definitely going to watch the USA vs. Russia game
 
2/15/2014

Mountain Training - Program 3
Week 10 - Phase 3 - CHEST and SHOULDERS

Warmup: 6km jog through the park. Been too long since I got outdoors. Was actually kinda rough.... :(


Flat Dumbbell Press (in place of machine press)
40x10
50x10
60x10
70x8
75x8
80x7 - got half way up on the 8th rep, so does not count.

Incline Barbell Press
135x6
185x6
205x6
225x6
245x6
255x4

Banded Barbell Bench - pro monster mini
205x6
205x5
215x4
225x3

- hard flex at the top against the band. These were exhausting

Machine Flies (in place of bar dips) - 1 set to failure
100x21

...chest officially fried!


ALL SUPERSETS with no rest.

Rear Cable Crossovers ss Band Over and Backs
60x20 / 8
60x15 / 8
70x12 / 8
70x10 / 8

Bent Over Barbell Rows ss Band Over and Backs
120x15 / 8
120x15 / 8
120x15 / 8

- wide grip, elbows up to work rear delts
- these were awkward to to me, but very effective.

Dumbbell Side Laterals ss Band Over and Backs
20x15 / 8
25x12 / 8
25x12 / 8


Solid session on this day.
 
Killer squats bro. Lunges in work sets? Meadows is such an A-hole. lol

Incline presses aren't to shabby either!
 
2/16/2014

Today was supposed to be a 2 on 1 OFF day.. but felt like I could put in a good session so went for it.

Mountain Training - Program 3
Week 10 - Phase 3 - Back and Calves

Warmup: 6km jog through the park. Much better run than yesterday.


One-arm Barbell Rows
60x10
65x10
70x10
95x8
110x8
120x8 - almost did not hit 8 on either side, had a pause around 5 or 6 and then back at it.


Reeve's Deadlifts
110x6
130x6
200x6
220x6
240x6
250x6

- been a while since I have done these
- hard shrug at the top of the motion, used a standard bar but with olympic plates


WideGrip Pulldowns
200x8
210x8
220x8

- good stretch at the top


Dumbbell Pullovers
60x10
60x10
60x10

- head hanging off bench, dumbell raised to forehead and back down


Good Mornings with band
15
12 - slipped
15


Standing Calves in Smith
225x10
245x10
265x10
275x10
295x10
305x10

- hard flex at the top


Was very happy with todays session. Finished just in time to watch Canada vs Finland... pretty good game.
 
Very heavy Reeves DL, Wasme. I forgot all about those and I've only done them a few times. Sucks I have to wait til week 10...

wasme said:
2/16/2014
Was very happy with todays session. Finished just in time to watch Canada vs Finland... pretty good game.
Click to expand...

Drinking games?
 
RegisterJr said:
Very heavy Reeves DL, Wasme. I forgot all about those and I've only done them a few times. Sucks I have to wait til week 10...



Drinking games?
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I hadn't done them in probably 6 months.. so was nice to see them pop up.

Kegger! I kid... you do know I meant hockey right? lol
 
wasme said:
Kegger! I kid... you do know I meant hockey right? lol
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Yeah. Tried to give you a hard time about Canadians.

There's always Bieber and Celine Dion though.
 
wasme said:
2/16/2014

Today was supposed to be a 2 on 1 OFF day.. but felt like I could put in a good session so went for it.

Mountain Training - Program 3
Week 10 - Phase 3 - Back and Calves

Warmup: 6km jog through the park. Much better run than yesterday.

One-arm Barbell Rows
60x10
65x10
70x10
95x8
110x8
120x8 - almost did not hit 8 on either side, had a pause around 5 or 6 and then back at it.

Reeve's Deadlifts
110x6
130x6
200x6
220x6
240x6
250x6

- been a while since I have done these
- hard shrug at the top of the motion, used a standard bar but with olympic plates

WideGrip Pulldowns
200x8
210x8
220x8

- good stretch at the top

Dumbbell Pullovers
60x10
60x10
60x10

- head hanging off bench, dumbell raised to forehead and back down

Good Mornings with band
15
12 - slipped
15

Standing Calves in Smith
225x10
245x10
265x10
275x10
295x10
305x10

- hard flex at the top

Was very happy with todays session. Finished just in time to watch Canada vs Finland... pretty good game.
Click to expand...

Now we just need to take Kunitz out of the lineup for Marty.
 
RegisterJr said:
Yeah. Tried to give you a hard time about Canadians.

There's always Bieber and Celine Dion though.
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Oh I thought the Bieb's was American now?

BPjohn123 said:
Now we just need to take Kunitz out of the lineup for Marty.
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You are right on that. I don't think Marty played today as they know he is going to be in next game, and just wanted to see a couple others. What do you think of Suban not playing? No one seems to really be playing great with Crosby either...
 
Kind of crazy how different running outside is from a treadmill huh...
 
2/17/2014


Mountain Training - Program 3
Week 10 - Phase 3 - Arms

Warmup: 5km jog

* 30 seconds rest between all sets.

Rope Pushdowns
90x15
90x15
90x15
90x20
95x15
95x12
100x10
100x8

Bench Dips
BWx8
BWx8
BWx8

- solid both ways on this one..hurt like hell (in a great way)

Pronated Kickbacks
30x8
30x8
30x8


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

EZ Curls - 3 second descent
80x6
95x6
100x6

Hammer Curls
35x10
35x10
40x10
40x10
40x10

Reverse EZ Curl
70x8
70x8
70x8
 
I bet that pump was insane. Those pronated kickbacks after dips and push downs were solid.
 
RegisterJr said:
I bet that pump was insane. Those pronated kickbacks after dips and push downs were solid.
Click to expand...

They were torture.. but got through them. I have been playing with my Max Pump dosing actually (6 the last few days - 4 preworkout and 2 prebed)

Pump was sick.
 
wasme said:
They were torture.. but got through them. I have been playing with my Max Pump dosing actually (6 the last few days - 4 preworkout and 2 prebed)

Pump was sick.
Click to expand...

Is there much of a noticeable difference with the extra two?

Nice shirt bro.
 
I'd trade you 5 inches off my calves for your bicep strength! good night son!

wasme said:
2/17/2014
Mountain Training - Program 3
Week 10 - Phase 3 - Arms

Warmup: 5km jog

* 30 seconds rest between all sets.

Rope Pushdowns
90x15
90x15
90x15
90x20
95x15
95x12
100x10
100x8

Bench Dips
BWx8
BWx8
BWx8

- solid both ways on this one..hurt like hell (in a great way)

Pronated Kickbacks
30x8
30x8
30x8


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

EZ Curls - 3 second descent
80x6
95x6
100x6

Hammer Curls
35x10
35x10
40x10
40x10
40x10

Reverse EZ Curl
70x8
70x8
70x8
Click to expand...
 
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