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Wasme's recomp journey....

2/26/2014

Mountain Training - Program 3
Week 12 - Phase 3 - Chest and Shoulders

Up bright and early this morning to get my last chest/shoulders workout in. Then was off to my parents to help out with my dad. Things are progressing well there. He is home, doing the exercises the hospital staff gave him, and now the healing process can begin. I should be able to be more active again now as I am a back to work tomorrow and unless something happens, I won't be going back to their place till the weekend. Was good to check in from time to time here though.

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

Incline Barbell Press
135x10
185x8
225x6
235x6
245x6
255x2

- 245x6 was a struggle, certainly not feeling as strong today.. as I really missed the mark on 255..

Flat Dumbbell Twist and Press - 25lb plate under the foot of bench for very slight incline
60x8
70x8
75x8

- these sets felt better than all the incline barbell ones. Simply felt smooth and stronger.


Reverse Cable Crossovers ss Rear Delt Band Pulls ss Band Over and Backs
70x20 / 15 / 8
70x17,3 / 15 / 8
70x13,4,3 / 15 / 8

- 70 was obviously a little bit much weight for 20 reps, especially in a supersetted fashion. The pauses were perhaps a 3 count before resuming.

Dumbbell Side Laterals ss Band Over Backs
25x8 / 8
25x8 / 8
25x8 / 8
25x8 / 8


Rest period were kept pretty short through this entire workout and likely why I failed at 255 on incline with no real recovery time between sets. Chest is pretty sore 11 hours later.

Tomorrow will be back after work.
 
I have decided to give Meadows Reactive Pump program a try next (starting Monday). It is a 12 week program (6 detailed weeks, each week is repeated once before moving on to the next). I'll also be taking a closer look at the nutritional side of things and really try to tighten things up as things have been on the weaker side where all that is concerned lately - so it is time to tighten the reigns.

All that said, I still have 2 workouts left before my next endeavor. So need to remain focused on the task at hand.
 
Your incline presses are always impressive. Glad to hear that Dad is doing well. Has to be a major relief!
 
Glad your dad is making good progress!

wasme said:
I have decided to give Meadows Reactive Pump program a try next (starting Monday). It is a 12 week program (6 detailed weeks, each week is repeated once before moving on to the next). I'll also be taking a closer look at the nutritional side of things and really try to tighten things up as things have been on the weaker side where all that is concerned lately - so it is time to tighten the reigns.

All that said, I still have 2 workouts left before my next endeavor. So need to remain focused on the task at hand.
Click to expand...

In for your tightness!

Wait, wut?
 
Just got all caught up after being gone for a few days.
1. Glad your dads surgery went well. I actually have made those hip replacements in the past. If he's lucky he could have gotten one I made lol
2. Your numbers are sick as usual
3. Im going to be keeping an eye on this RP program it has my interest for my.next run.
That is all
 
Danb2285 said:
Just got all caught up after being gone for a few days.
1. Glad your dads surgery went well. I actually have made those hip replacements in the past. If he's lucky he could have gotten one I made lol
2. Your numbers are sick as usual
3. Im going to be keeping an eye on this RP program it has my interest for my.next run.
That is all
Click to expand...


Hey Dan, hope the fishing trip was a success.. Thanks bro!
 
2/27/2014

Mountain Training - Program 3
Week 12 - Phase 3 - BACK + Calves

Kinda nice to get back to a bit more normal routine today - even thought it was work..lol

After work session went like this:

Meadows Rows
70x10
80x10
95x8
105x8
115x8
115x8
115x8

- was supposed to get a tough weight, but manageable for 3 sets. 115 was pretty much on point..might have been able to go 120.. but got a great stretch and pump in my lats right off the bat

Smith Bent Rows - hold flex for one second, calls for a lower weight to keep a strong mind muscle connection
135x12
155x10
165x8
185x6 - will admit to losing some of the connection here as I had to really grind out reps 4,5,6


Reeve's Deadlifts
110x10
185x8
210x5
220x5
230x5
240x5
250x3

- these went very well. Hard shrug at the top.. lower back was starting to feel it though (not in a good way) on the last set so called it at 3.


Stretchers - I actually miss doing these...
120x10
140x10
140x10

- really exaggerated the stretch on these..felt fantastic


Calves
205x10
205x10
225x8
245x8
245x8
265x8
265x8
270x8
275x8
275x8

- hold for a hard flex...ouch


Cardio: 30 minutes on treadmill .. incline 4.0, speed 4.2mph (BORING)


Tomorrow marks the final workout of Program 3, even though I am looking forward to finishing it up....I have really enjoyed my true introduction to Meadows Training. Reactive Pump, does look more intense, which should be that much more challenging and fun.
 
Solid rows and killer Reeves', Wasme.

Does he get away from the stretchers? I think I've only done them once in the first three weeks.
 
Wasme did you check your pm's bro? I had a very important message for you lol let me know
 
superbeast668 said:
So what's this reactive pump training? Where's you get it from?
Click to expand...
It is on Tnation and is the 'freebie' in hopes you will buy the product line over there. I copied it all into a word doc, if you want it pm me your email addy.
RegisterJr said:
Solid rows and killer Reeves', Wasme. Does he get away from the stretchers? I think I've only done them once in the first three weeks.
Click to expand...
Yes, pretty sure the time you did it, and this week - that is it.
 
wasme said:
It is on Tnation and is the 'freebie' in hopes you will buy the product line over there. I copied it all into a word doc, if you want it pm me your email addy.Yes, pretty sure the time you did it, and this week - that is it.
Click to expand...

Thanks man. I'll just go ahead and grab it.
 
RegisterJr said:
That sucks.
Click to expand...

I agree to a point lol, as nothing gives me that stretch quite the same.



Day started with a 5km run... Arms after work. (update will follow)

Then have an evening out with my daugther (16). We're going to have some sushi and then I am taking her to see a 'musical', which I know she will thoroughly enjoy. Always nice to have some one on one time when we are part of such a large family. Will take my son to see the new 300 movie in a couple of weeks.

Rest of the weekend will be spent at my parents, but I will have my ipad or laptop with me.
 
I thought you were taking me to the new 300??

:puppy_dog_eyes:
 
All caught up Simon! Very glad to hear surgery went well and pops is doing well.

I'm looking forward to you running the RP program as well. I have no clue wtf training I'm doing next lol. Back to a legs push pull for now.
 
bean5er said:
All caught up Simon! Very glad to hear surgery went well and pops is doing well. I'm looking forward to you running the RP program as well. I have no clue wtf training I'm doing next lol. Back to a legs push pull for now.
Click to expand...

I looked at the RP last night. I don't like two chest days I feel like I've got too much pecs. I could use a second shoulder day. I actually followed the arm day. It was interesting but I added in more sets. It feels like a solid basic routine but after finishing his last 12 weeker I don't think it'll have the same challenge.
 
bean5er said:
All caught up Simon! Very glad to hear surgery went well and pops is doing well.

I'm looking forward to you running the RP program as well. I have no clue wtf training I'm doing next lol. Back to a legs push pull for now.
Click to expand...

Thanks Justin!

I am looking forward to it as well... just finished up arms and putting Program 3 to bed...

FST 7 is always a nice option..just ask Montego1


RegisterJr said:
I thought you were taking me to the new 300??

:puppy_dog_eyes:
Click to expand...

Well you fly up here and you have a date, fruitya$$!
 
superbeast668 said:
I looked at the RP last night. I don't like two chest days I feel like I've got too much pecs. I could use a second shoulder day. I actually followed the arm day. It was interesting but I added in more sets. It feels like a solid basic routine but after finishing his last 12 weeker I don't think it'll have the same challenge.
Click to expand...

I like the heavy day, pump day... and will give it a go. If I find it is not as tough as the one I am just finishing up then I might do it again. Or just add to it. Always lots of options. I agree, you are pretty big in the pec area... Probably shouldn't have said that - I can feel the quote edits already.
 
2/28/2014

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

Quick update as I need to hop in the shower, get ready and take my daughter out.

Vbar Pushdowns
90x15
90x15

Tri-Set

Vbar Pushdowns / Pronated Kick Backs / Bench Dips
110x12 / 30x8/8 / 8
110x12 / 30x8/8 / 8
110x12 / 30x7/6 / 7
110x12 / 25x8/8 / 6

- These got brutal, pump in my arms was huge

Standing Dumbbell Curls (8L then 8R)
40x8
40x8
40x8


EZ Preachers
100x6
110x6
110x6
70x18 - added this just to burn things out


Reverse EZ Curls
80x8
80x8
80x8

- actually got a little pain here from the elbow into my forearm (think elbows started flaring out .. need to keep them tighter to my body)


Cardio was fasted upon rising this morning.

Have a good evening all...
 
nice lift. maybe i'll try to modify the second chest/shoulder day into nothing but shoulders. I'm sure i can figure something out. i want to get back into a set routine. wish i had the money to send to JM and have him do me a year of training. bet that'd buff my weak points in a hurry and i'd probably even grow.
 
superbeast668 said:
nice lift. maybe i'll try to modify the second chest/shoulder day into nothing but shoulders. I'm sure i can figure something out. i want to get back into a set routine. wish i had the money to send to JM and have him do me a year of training. bet that'd buff my weak points in a hurry and i'd probably even grow.
Click to expand...

Thanks man.

You could do that or re-arrange it to hit shoulders/arms for a second day or even shoulders and some legs or added back. (although you are good in the back area too)..

I am sure a year with his guidance would yield some impressive results for sure.
 
3/1/2014

Off Day... nothing really to report.

Had a fantastic evening with my daughter last night. Started with some sushi (love that stuff) and then to the theater to see a musical I guess you would call it (was more dancing than anything - called Heartbeat of Home). Although I got the tickets to take her, I actually really enjoyed it - so many talented people out there. She absolutely loved the performance so that was a win!

Father doing really well. It of course will take time for him to heal, but he is making great progress thus far.

Have a good evening everyone.
 
Good news about your dad brother. I hope he has a good and fast recovery. Training is still beast mode as ever. How's life been going?
 
packers6211 said:
Good news about your dad brother. I hope he has a good and fast recovery. Training is still beast mode as ever. How's life been going?
Click to expand...

Thanks man.. things are good. Starting a new routine on Monday, and really going to attack the nutritional side of things as well. Hope all is well with your ever growing family!!!
 
snagencyV2.0 said:
I keep hearing this rumor from you, but have yet to see it formulate....
Click to expand...


Started this morning.

Goal at the moment is 275p, 175c, 75f. Will re-evaluate those numbers in a week's time to see how I am feeling on them. Most of those carbs will come peri-workout (so ingestion times will change with whether my workout is in the morning or after work).
 
wasme said:
Started menopause this morning.

Goal at the moment is 275p, 175c, 75f. Will re-evaluate those numbers in a week's time to see how I am feeling on them.
Click to expand...

I spent a lot of time around these same numbers. Never felt weak, cranky, etc. But... where ahve you been? ...about...
 
RegisterJr said:
I spent a lot of time around these same numbers. Never felt weak, cranky, etc. But... where ahve you been? ...about...
Click to expand...

I haven't been tracking it too much. Last week (to prepare for this week) I was kept things relatively the same as they have been and found the average was 240p / 450c / 100f

Problem is, when I lost all the weight, I am pretty sure I messed my metabolism up - so in turn gain fat relatively easily. I was also told it was the reason I needed gall bladder surgery post weight loss.
 
Mmm. 450 carbs?!
 
Some people just don't need as many calories as others to bulk. Kleen commented he only needs about 3200 or so I think.

You might have lowered your BMR but it's hard to say unless you had a detailed log of food and activity for the duration of weight loss.
 
Montego1 said:
Some people just don't need as many calories as others to bulk. Kleen commented he only needs about 3200 or so I think.

You might have lowered your BMR but it's hard to say unless you had a detailed log of food and activity for the duration of weight loss.
Click to expand...

I totally blew it. For 11 months i basically lived off 1000-1200 calories with the odd refeed and extreme cardio (during the NHL playoffs I bike for an entire game) and of course did weights and used a heavy bag.

Looking back it was silly to go so low on cals, but in the heat of the moment it was the fast moving scale that kept me motivated.
 
3/3/2014

Reactive Pump - Week 1.1 - Legs

The 12 week program, actually consists of 6 printed weeks. Each weekly routine is performed for two weeks (ie 1.1/1.2). My goal each week will be to top the last.


Rest Periods were all 30 seconds, except for Squats which were 60 seconds

Leg Curl
70x8
70x8
90x8
100x8
100x8 + 100x25 partials (12,8,5)


Squat (in place of Chain Squat) - explosive reps, drive up as hard as possible
135x8
185x8
225x6
245x6
275x6
295x6
315x4


Smith Squat (in place of leg press) - 1 escalating set of 16 reps (perform 4 then add weight, no break and repeat)
275x4
295x4
305x4
315x4
- the rest period between sets was 10-15 seconds


Leg Extensions - after each set stretch quads
90x10 - 10 sec stretch
100x15 - 20 sec stretch
100x20, stand for 5 seconds, 100x15 partials - 30 sec stretch


Dumbbell Stiff Legged Deadlifts
75x15
75x12,3


Standing Calf Raises superset DorsiFlexion
225x30 / 30
225x30 / 30

- on calf raises 30 reps are performed 10/10/10 (with a 10 second pause at the top after each 10)


This was a great workout. Legs = Fried

Taking a break from Max Pump, but a rounded scoop of Ignite 2 was taken prior. Felt really energized and was able to really push with all I had.


Nutritional numbers today are going to come in at:

Protein: 261
Carbs: 144
Fat: 68
Water consumption: 8.5 litres
 
Nice lift.

You can use bands in place of chains on those squats if you have those. Set them from the top of the cage to effect the weight the way chains would.
 
wasme said:
I totally blew it. For 11 months i basically lived off 1000-1200 calories with the odd refeed and extreme cardio (during the NHL playoffs I bike for an entire game) and of course did weights and used a heavy bag.

Looking back it was silly to go so low on cals, but in the heat of the moment it was the fast moving scale that kept me motivated.
Click to expand...

How long ago was this?
 
Nice workout! Impressive squats, even without the limited rest time. My HR would have been dangerously high.
 
RegisterJr said:
Nice workout! Impressive squats, even without the limited rest time. My HR would have been dangerously high.
Click to expand...

Breathing was elevated throughout that workout... sweat like a mf'er too. And it was -12c in the garage. Shoulders of my sweatshirt were frosted..no joke.
 
RegisterJr said:
You haven't fixed that yet? I thought it could be repaired.
Click to expand...

It can but it is a long process.

Basically feeding the body a bit more and more over an extended period of time to restore to homeostasis.
 
RegisterJr said:
You haven't fixed that yet? I thought it could be repaired.
Click to expand...
I lost it all 5 years ago, but that doesn't mean I knew what I was doing in the way of repairing it. I am only learning now (over the last 6-7 months) how to approach it. I am confident in time I can undo that damage.
Montego1 said:
It can but it is a long process. Basically feeding the body a bit more and more over an extended period of time to restore to homeostasis.
Click to expand...
I am sure it will be a very long process, but I will be successful.. All else fails I turn to Steve lol
 
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