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Wasme's recomp journey....

Big Swole, looking like a Freak in the Orange Shirt!
 
Yeah buddy! Those shirts are ten bucks on our website btw...
 
I'm going to that page right now for the T.

Update:
It won't fit, SIGH!
 
Looking like one of those old time Denver Broncos linebacker. Orange CRUSH !
 
2/19/2014

Not a good session today at all. Warmup run after work sucked large...legs felt like lead. And then my workout in the garage felt more like an exercise in going through the motions. Truth be told, I am thinking I probably needed another day off as both mentally and physically I wasn't on my game at all. Great thing about this game, there is always tomorrow and next week's leg workout.

Mountain Training - Program 3
Week 11 - Phase 3 - LEGS

Lying Leg Curls
70x10
80x10
95x15
95x13

Leg Extensions (in place of Leg Press)
70x10
80x10
95x10
105x10
115x10
130x10
145x10

- these actually felt great.

Hack Squat
135x6
185x6
205x8
225x8
245x8
265x8

Walking Lunges (Dumbbells)
35's x 10/10
35's x 10/10

Stiff Legged Deadlifts (Dumbbells)
75's x 10
75's x 10

After typing this up, I think my numbers are pretty good. But my mind was just not there and physically as mentioned I just dragged myself through it - wanting to be elsewhere.
 
snagencyV2.0 said:
yeah we don't make any XXXL's, bub :bigeyes:
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Lol. Yeah it's that serious. I hate to say it. It's frustrating to see all the cool shirts and can't wear them.
 
iparatroop said:
Your occupation is awesome. Ass. Drilling Engineer. I approve.
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Thanks bud. Funny thing is my degree had nothing to do with Engineering. I fell into it. Long story!
 
Your numbers don't look bad at all. We all have those days Wasme.

I dunno if I recall you posting about it much; where do you keep your diet at? Any particular goals right now, Freak?
 
RegisterJr said:
Your numbers don't look bad at all. We all have those days Wasme.

I dunno if I recall you posting about it much; where do you keep your diet at? Any particular goals right now, Freak?
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No numbers were ok... was just the actually act of the workout and mindset that sucked.

My nutrition has not been what it should be since xmas. I plan on dialing things in.. and will in all likeliness start posting up some numbers to keep myself accountable. Goal is to trim down, keep mass, and then add lean mass. My plan right now is to basically log a week of my nutrition and see where my numbers are and make adjustments accordingly.

My dad is going in for surgery tomorrow (hip replacement) - perhaps why my mind is this way/pre-occupied, although I am hoping I can hit chest with a bit more piss and vinegar tonight. It's actually going to be a pretty busy next 5-6 days My parents live just over an hour away, and the hospital he is going to be at is a little further. They are both in their 70's, so my 16 year old daughter is going to stay with my mom but I will be going back and forth to the hospital from Toronto. Once he is home (Monday or Tuesday), in all likeliness I will need to spend a day or two there helping out - as I am not sure my mom will be able to handle it to begin with. But we shall see how things go.

All that said, I will be doing my best to get my workouts in where possible, post them, and stay active around here when I can.
 
wasme said:
My nutrition has not been what it should be since xmas. I plan on dialing things in.. and will in all likeliness start posting up some numbers to keep myself accountable. Goal is to trim down, keep mass, and then add lean mass. My plan right now is to basically log a week of my nutrition and see where my numbers are and make adjustments accordingly.
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good idea to log it, for sure will help with accountability
My dad is going in for surgery tomorrow (hip replacement)...
All that said, I will be doing my best to get my workouts in where possible, post them, and stay active around here when I can.
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ah the dreaded hip replacement..can be a grueling recovery immediately afterwards, but they have come so far with that procedure, the duration is really shortened .. had a buddy who had his replaced at 55 (granted a bit younger), but he was back bowling like 6 weeks later
best to dad, and no worries on maintaining any post requirements during this time my friend
take care of business
 
snagencyV2.0 said:
good idea to log it, for sure will help with accountability

ah the dreaded hip replacement..can be a grueling recovery immediately afterwards, but they have come so far with that procedure, the duration is really shortened .. had a buddy who had his replaced at 55 (granted a bit younger), but he was back bowling like 6 weeks later
best to dad, and no worries on maintaining any post requirements during this time my friend
take care of business
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Yes, although it should improve his life dramatically. Right now it's bone on bone.

Thanks Steve, I appreciate that. Going to do my best though. As hopping on AM when able, will be a good distraction.

After all, you fukkers are like family.
 
All the best to your dad brother. We are all praying for successful surgery and fast recovery.
 
Hope the surgery brings your dad some relief and goes smoothly.
 
Prayers for you and your Dad, WASME.
 
Good luck to the padre.

Make sure you get the old hip put in a jar so it can be proudly displayed on the mantle.
 
Tell me who wouldn't enjoyed a pickled hip above their fireplace? I know I would.
 
2/20/2014

Mountain Training - Program 3
Week 11 - Phase 3 - Chest and Shoulders + Calves

Machine Flies
90x10
100x10
110x10
120x12
120x12

Incline Barbell Bench
135x8
185x8
225x6
235x6
245x6
255x4

Banded Bench Press
135x10
225x5
235x5
235x5

Reverse Crossovers / Rear Delt Band Pulls / Band over and backs
70x10 / Failure / 8
70x10 / Failure / 8
70x10 / Failure / 8

Cage Press / Band over and backs
115x8 / 8
135x8 / 8


Standing Calves in Smith
205x10
205x10
205x25
225x25
245x25
245x21 - ouch.

...feel like a left my calves on the garage floor.



Cardio: 30 min on treadmill (4.1mph / 3.5 incline)



Still not one of my better performances but far better than yesterday. Hoping to get up early tomorrow train back and then head to the hospital. Will check in later in the day.

Thanks again for all the well wishes..
 
Oh hell nah damn it no way that's it ima have to step my incline bench up this brother got me beat in everything lol i gota have at least one thing to out do him in. Was to kick arse brother nice chest workout.
 
Strong upper moobs there, Wasme!
 
2/21/2014

Mountain Training - Program 3
Week 11 - Phase 3 - Back

Up at crow piss this morning to get a quick but very effective back workout in. All rest periods 30 seconds..

Meadows Rows
60x8
75x8
95x8
105x8
115x8
125x8
140x6L/7R

Cable Rows
140x10
140x10
140x10

Wide Grip Pulldowns - to top of head, and a good stretch
230x8
230x8 - almost didnt make this one

Banded HyperExtensions
15
14

Band God Mornings
17
14


No cardio today..


Surgery was a success! Now the healing process begins, as does lots of driving lol.
 
wasme said:
2/21/2014 Mountain Training - Program 3 Week 11 - Phase 3 - Back Up at crow piss this morning to get a quick but very effective back workout in. All rest periods 30 seconds.. Meadows Rows 60x8 75x8 95x8 105x8 115x8 125x8 140x6L/7R Cable Rows 140x10 140x10 140x10 Wide Grip Pulldowns - to top of head, and a good stretch 230x8 230x8 - almost didnt make this one Banded HyperExtensions 15 14 Band God Mornings 17 14 No cardio today.. Surgery was a success! Now the healing process begins, as does lots of driving lol.
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Good lift. Great to hear the surgery was a success as well.
 
Looks like things are improving regarding your lift quality! Here is to wishing your Dad a safe and speedy recovery!
 
MrKleen73 said:
Looks like things are improving regarding your lift quality! Here is to wishing your Dad a safe and speedy recovery!
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pete8407 said:
Glad to hear the surgery went well and you killed the meadows rows and lat pull downs!
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Thanks. He is doing well. They had him up walking yesterday (albeit a few steps) and today to the end of the hall and back. He is actually doing far better then I would have expected! Thanks again.
 
2/23/2014

Up early this morning to watch the Canada Gold Medal game...executed to perfection. I think you will agree BPjohn123

Mountain Training - Program 3
Week 11 - Phase 3 - Arms and Calves

Warmup: 5km run - really nice day out there today!


Vbar Pushdowns
90x15
90x15
110x12
130x10
140x8
150x6


Pronated Dumbbell Kickbacks
35x8
35x8
35x8
35x8


Bench Dips (in lieu of dip machine - 2 x 25 reps)
BWx20
BWx17
BWx12 (make up for the reps missed on sets 1 and 2)


Standing Dumbbell Curls - with Fat Gripz
35x8
35x8
35x8


Barbell Curls - with Fat Gripz
100x6
100x6
100x6

Reverse Curls
70x20
70x20
70x20


Standing Smith Calf Raises
185x10
205x10
205x25
225x25
225x25
225x25
 
That's a high number for pronated kickbacks. Those feel very heavy to me. Crazy volume on those rev curls too!
 
RegisterJr said:
That's a high number for pronated kickbacks. Those feel very heavy to me. Crazy volume on those rev curls too!
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The pronated kick backs were hard as hell. I actually thought I was going to have to drop the weight as I got deeper into the sets but was able to push through. The last set of reverse curls had some pauses and a few yells in the garage. My neighbors hear some interesting and colorful sounds I think lol (and I am sure the tunes blasting metal all the time impresses them hehe)
 
wasme said:
The last set of reverse curls had some pauses and a few yells in the garage. My neighbors hear some interesting and colorful sounds I think lol (and I am sure the tunes blasting metal all the time impresses them hehe)
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Ha! It's time for a video upload, I believe.
 
2/24/2014

Mountain Training - Program 3
Week 12 - Phase 3 - LEGS

Up super early this morning to get my workout in before heading off to the hospital. Things progressing well there. Tomorrow I pick him up and take him to his house - where I will be spending a couple of days.

Warmup: 4km run (1km of it uphill)


Lying Leg Curls
70x10
80x10
90x15
90x15
90x15

Squats
135x8
185x8
225x8
255x8
275x8
305x8

- probably could have added 10 and gone for 3 or 4 more reps, but felt gassed and did not what to slip on form.

Leg Extensions (in place of Leg Press)
90x10
100x10
115x10
125x10, drop 105x8, drop 90x8, drop 55xfailure(12)

- legs felt trashed

Hack Squat
185x6
225x6, drop 185x6, drop 135x15


Dumbbell Stiff Legged Deads
80's x 10
80's x 10


- This is the final week of this workout. I think after this I will move onto MD Reactive Pump program. There is some chain work in it - but pretty sure I can adapt to it with using negs and bands.
 
Way to kill it Wasme. That's a lot of squat poundage after dem leg curls.
 
Have you had knee issues before? Use wraps or anything?
 
RegisterJr said:
Have you had knee issues before? Use wraps or anything?
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I have had some knee issues with all the runs I do.. but this a different type of knee pain, deeper in not 'bruised' soreness. I have not used wraps. Personally, I feel it is probably still from taking great care not to re-tweak my back or perhaps because I really slowed the negative down and probably put a little more pressure on the knee. Today it is fine.
 
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