Wasme's recomp journey....

3/4/2014

Reactive Pump - Week 1.1 - Chest / Shoulders Heavy

Had another splendid workout this evening. A lot of volume, took about 70 minutes to finish this one up.

Rest period were 30-45 seconds throughout (closer to 45 on bench)

Dumbbell Press on Slight Decline (plate under foot of bench)
40x8
50x8
60x8
70x8
75x8
75x6


Band Bench Press (in place of Chain Bench Press)
175x8
185x8
205x8
225x5
225x5
225x5
225x5
225x5

- Explosive reps, with a 1 second pause at the bottom.

- I attached the bands to the bottom of the rack. As I thought the increased tension would match chain resistance (increasing resistance as more chain comes off the ground). Is this correct ???


Slight Incline Bench Press (plate under feet of bench)
135x6
205x6
205x6
215x6

- constant tension with no lockout


Ladder Pushups (each level set 6 inches higher than the previous)
2 x Failure

- did not count reps just went to failure at each level. Taking only the time to raise the bar and resume.


Dumbbell Side Laterals - seated
20x10
20x12
20x12
20x12


Cage Press
95x8
105x8
115x8
135x5
135x5
135x5
135x5
135x5

- brutal

Rear Delt Destroyer Set (laying face down on incline bench)
40x60
5 deep breaths
20x30
no break
10x10

- I have always found these the most agonizing of John's exercises.


Solid workout, chest was pumped like crazy and delts on fire.


Nutrition today:
262 Protein
155 Carbs
71 Fat
 
wasme said:
3/4/2014

Reactive Pump - Week 1.1 - Chest / Shoulders Heavy


- I attached the bands to the bottom of the rack. As I thought the increased tension would match chain resist (increasing resistance as more chains comes off the ground). Is this correct ???
Click to expand...

Great looking session, wasme.


The eccentric portion of the lift is where the difference is when setting up bands from the bottom. You would want to use reverse bands (from the top of rack) to simulate the effect of chains. When attached from the bottom, the bands increase resistance during the concentric; however, they're also pulling the bar down with a good amount of force during the eccentric. Chains increase the load during the concentric and deload during the eccentric, as they pile up on the ground. With reverse bands, the load increases as you lose the tension (assistance) from the bands during the concentric (you should be holding the majority of the weight near lockout) and it deloads (without "forcing" the bar down) as the band tension increases during the eccentric. You would just add more weight to the bar with reverse bands, as opposed to less when attaching the bands from the bottom.
 
pete8407 said:
That is one hell of a workout! The volume is crazy
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Thanks Pete... was a long one indeed
breezy11 said:
Great looking session, wasme.The eccentric portion of the lift is where the difference is when setting up bands from the bottom. You would want to use reverse bands (from the top of rack) to simulate the effect of chains. When attached from the bottom, the bands increase resistance during the concentric; however, they're also pulling the bar down with a good amount of force during the eccentric. Chains increase the load during the concentric and deload during the eccentric, as they pile up on the ground. With reverse bands, the load increases as you lose the tension (assistance) from the bands during the concentric (you should be holding the majority of the weight near lockout) and it deloads (without "forcing" the bar down) as the band tension increases during the eccentric. You would just add more weight to the bar with reverse bands, as opposed to less when attaching the bands from the bottom.
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Thanks for explaining that with such detail. Understand completely and will try that next week for sure.
 
wasme said:
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.I am sure it will be a very long process, but I will be successful.. All else fails I turn to Steve lol
Click to expand...

I'm sure you'll get it. You're a pretty driven man.

I too am trying to manipulate my calories slowly. I started off a cut last year at around 1700-1800/day. When I went to go gain weight I increased slowly and after 3 months I was up to 3400/day (middle of summer) and still not gaining anything. Had no idea what I was doing. So, I junked up the food. Then, missed some workouts here and there, an after a couple months BAM. I was chunky again.

I think if I had taken it slow and just kept adding 100/day bi-weekly or so, I would've been in a lot better shape.

Still, every week I look back at the previous week and think I didn't know have the sh** that I know now...

Good job keeping up with your nutrition again, and nice workout.

I'm glad Breezy answered that, because my answer was going to be similar to what you thought initially. :/
 
wasme said:
Thanks for explaining that with such detail. Understand completely and will try that next week for sure.
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No problem man. It can be somewhat confusing.

Here's how I set them up yesterday.

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You can use reverse bands when he calls for chain deadlifts as well. I set the pins to a height that allows the bar to be "set free" as it passes my knees.

Invalid Link Removed
 
RegisterJr said:
I'm sure you'll get it. You're a pretty driven man.
Click to expand...

Thanks, it will take time but I will get to where I need to be - I am sure of that.



snagencyV2.0 said:
:squint:
glad to see where I rank in the options scale...
Click to expand...

lol, did not mean it like that at all. More so, and I think you are big advocate of this too - I will observe and learn how my body reacts to nutritional changes on a consistent basis; if what I try does not work for me, then I will seek out the expertise that you bring to the table. But before relying on your expertise, I must first exhaust personal avenues.


breezy11 said:
No problem man. It can be somewhat confusing.

Here's how I set them up yesterday.

You can use reverse bands when he calls for chain deadlifts as well. I set the pins to a height that allows the bar to be "set free" as it passes my knees.
Click to expand...

Thanks again. Today's back day (which looks like a fun one) calls for chain deadlifts - so I will give that set up a go this evening.
 
3/6/2014

Still have some minor doms in my legs from Monday...and chest from yesterday - but felt focused today and ready to kill it..

Reactive Pump - Week 1.1 - Back

One-Arm Barbell Rows
50x8
70x8
80x8
90x8
95x8
100x8
105x6/7

- these got really heavy by the end.


Smith Machine Row
135x6
155x6
165x6
175x6


Dumbbell Pullover - laying on bench not across it, head hanging slightly off
60x10
60x10
60x10
60x10


Dumbbell Shurg - hold for 3 seconds
60x12
60x12
60x12
60x12


Banded Deadlift - bands from the top
135x10
185x10
235x6
255x3
275x3
300x3
300x4

- these will take a little getting used to with the bands, but were effective. Really focused on form to make sure i did not tweak my lower back.


Great session felt really on top of my game. In fact, the last three workouts have been stellar in that sense. Feels good!

Nutrition today (including remaining meals)
277 protein
134 carbs
78 fats
 
Food on-point again! Nice strong lifts, Wasme.

So, the DL bands are attached to the top of the rack? Did I see that right?
 
Ha our macros are about identical. Your carbs are a bit higher than mine but other than that pretty close
 
Danb2285 said:
Ha our macros are about identical. Your carbs are a bit higher than mine but other than that pretty close
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I am trying to get through a week like this, then adjust here and there. I can say after moving servers all day at work today and then my back workout I do feel exhausted.
 
wasme said:
I am trying to get through a week like this, then adjust here and there. I can say after moving servers all day at work today and then my back workout I do feel exhausted.
Click to expand...

Yeah the low carb thing takes some time and trial and error to figure out and be comfortable with it. At least it did for me anyway. Today was actually a high carb day for me I managed to hit 166g lol.
 
Danb2285 said:
Yeah the low carb thing takes some time and trial and error to figure out and be comfortable with it. At least it did for me anyway. Today was actually a high carb day for me I managed to hit 166g lol.
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Wouldn't it be nice to be able to consume the carbs that Breezy/Snags do! lol
 
lol.. Snags.


3/6/2014

Doms all through chest, shoulders, lats... Rest day.

Nutrition: 260pro, 110carb, 78f

That is all
 
3/7/2014

Reactive Pump - Week 1.1 - Chest / Shoulders Pump Day

Hammer Grip Dumbbell Press / Band over and back
40x12 / 8
50x12 / 8
60x12 / 8
60x12 / 8
60x10 / 8
60x9 / 8

- No rest between exercises except to change the weight on dumbbells in between warmup sets.
- Was surprised how quickly 60 lbs got very heavy
- Definitely got a pump going

Cable Crossovers / Band over and back
50x8 / 8
50x8 / 8
60x8 / 8
60x8 / 8
60x13 / 8

- No rest, breathing very elevated

Bent-over Side Laterals / Incline Hang and swings
15x20 / 15x30
15x20 / 15x30
20x18 / 20x30
20x17 / 20x30

- Really focused on that mind / muscle connection here. Became somewhat excruciating as I could feel my delts swell.
- 30 seconds rest between supersets

Spider Crawls / Band Over and Back
45 seconds / 8
45 seconds / 8
45 seconds / 8
45 seconds / 8

- No rest between sets
- First time doing these and by set 3, 45 seconds felt like 5 minutes.

Great way to start my day!

Kinda enjoying the break from cardio as well lol.

Will update my nutrition this evening. Enjoy your day everyone.
 
Are you deducting fibers from your carbs?
 
3/7/2014

Reactive Pump - Week 1.1 - Arms Pump Day

On paper this workout looked like it would be a walk in the park. It was anything but. The pump was insane and my arms are just dead, waiting to shower so I can wash my hair. lol


Rest: NONE - unless i needed to adjust weight.

Superset 1: Rope Pushdown / Dumbbell Curls (1L/1R)
90x12 / 30x12
90x15 / 30x15
90x15 / 30x15
100x15 / 35x15
100x15 / 35x12

- 3 second negative on curls proved to much on the last set.


Superset 2: Barbell Curls / Bench Dips
80x8 / 8
90x8 / 8
90x8 / 8
90x8 / 8

- Curls and Dips were done with 3 second negatives

Superset 3: Decline Barbell Triceps Extension / Hammer Curls (1L/1R)
70x15 / 35x15
70x15 / 35x15
70x15 / 35x15
70x15 / 35x15

- Extension done to 3/4 lockout and down to nose

My wife and 2 of the kids are in Houston for 5 days visiting her brother, 2 others are away elsewhere for the weekend. Let me tell you, this kind of peace and quiet doesn't happen often!!

Nutrition will be updated this evening, but I can tell you that there will be a lots of protein on the menu today as I have 2lbs of sirloin to grill. :)
 
Nice workout Wasme. 35's are heavy with a 3s neg.

wasme said:
Yes I am, nor am I counting my greens..Fibre is averaging 30-40 / day.
Click to expand...

Why does no one count greens?

Fibré? Flavour?

...Frut-cake!
 
pete8407 said:
Nice workout! Those negatives are a killer! I throw those in quite often
Click to expand...

You got that right and they certainly do the job!


RegisterJr said:
Nice workout Wasme. 35's are heavy with a 3s neg.

Why does no one count greens?

Fibré? Flavour?

...Frut-cake!
Click to expand...

Yes got very heavy was hard to not start swinging the weight near the end.

Most green veg. doesnt have any impact on cals. Peas do, but I don't tend to eat them.

Fibre? Flavour? - whatchu talking about willis?
 
WASME you guys wouldn't be believe the calories I take in, & where they come from yet I maintain my stature. It's unreal and at best you add up all the stuff I eat I'm eating one meal a day. Protein is so low it's laughable. I basically debunk a lot of what people say you need daily to get big or make gains. I wish I could say I take in atleast 1g per pound but then I would be lying. To take in 355, not happening.
 
wasme said:
lol I am far from a Frenchie.

Dude has a Canada hate on... You probably think we all ice fish and live in Igloo's dont you?

:twak:
Click to expand...

Lol.

I kid.







Sometimes.
 
HokiePride said:
WASME you guys wouldn't be believe the calories I take in, & where they come from yet I maintain my stature. It's unreal and at best you add up all the stuff I eat I'm eating one meal a day. Protein is so low it's laughable. I basically debunk a lot of what people say you need daily to get big or make gains. I wish I could say I take in atleast 1g per pound but then I would be lying. To take in 355, not happening.
Click to expand...
Hey Hokie.. I hear ya. Problem is when my nutrition lags bad things happen to me as far as body fat, etc go. I guess we are all made differently... That bench number you posted today certainly was impressive.
 
wasme said:
Hey Hokie.. I hear ya. Problem is when my nutrition lags bad things happen to me as far as body fat, etc go. I guess we are all made differently... That bench number you posted today certainly was impressive.
Click to expand...

Here's what I realized and I'm sure I'm going to get flamed. The caveman never got the full panel of nutrients as suggested by what is by today standards unbalanced. Also, I study my 2 yr old and 5 month old. They are of two different body types if which was me at two different points in my life, I looked like both of them at some point. They are spitting images of what I was in college and now. One has a muscular lean body when and you can see every muscle in his body. This little dude has a hamstring and naturally muscular quad which connects to his perfectly round bottom. My other boy is thick and stout. I watched both get this massive off breast milk. My wife does not eat a clean diet. Their bodies are shaping based solely on genetics. They both are perfectly healthy. What I also realized is they eat when their body says to and not according to 5-6 meal, carb backload or whatever. Lastly, why is it ok for high school players to look lean and muscular but as we age you are on something. I bundled this into all one package and realized I'm going to follow my own rules. When I get to where I want to be ill show pics and it's not far off. I have one component to put this all in perspective.
 
HokiePride said:
I'm sure I'm going to get flamed.
Click to expand...
yes...
The caveman never got the full panel of nutrients as suggested by what is by today standards unbalanced.
Click to expand...
the caveman never had such endless carb choices to select from, nor crap and unnatural fats to worry about consuming neither
you cannot compare the two
(fwiw tho, the "caveman diet" is not a bad plan at all, but rather for other reasons than what you believe)
Also, I study my 2 yr old and 5 month old. They are of two different body types if which was me at two different points in my life
Click to expand...
children no comparison to adult metabolism
I watched both get this massive off breast milk.
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so are you advising breast milk be in an adults diet?
again, lots of apples and oranges here that do not mean anything with the comparison you propose
What I also realized is they eat when their body says to and not according to 5-6 meal, carb backload or whatever.
Click to expand...
again: child metabolism much MUCH different than adult metabolism, no comparison at all
you are skewing the lines between your inference here of genetic predisposition, by ignoring metabolic changes/hormonal depletion that typically occur along with age curve..
you also skew the lines here between food choice selections, and structure/timing of food ingestion
they are not really intertwined, in the grand scheme of things
Lastly, why is it ok for high school players to look lean and muscular but as we age you are on something.
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because that is typical evolution of life
life happens, we get sidetracked, eat like crap, and look like sh1t
(generally and generically speaking)
the older adult who looks good and lean, sans hormonal help, is truly rare
perspective.
Click to expand...
yes
I will agree with the "no one size fits all" stance you make, but that is the simple extent of it
if you are saying "do what works for you" then yes of course that is the most optimal way to structure
 
HokiePride said:
Here's what I realized and I'm sure I'm going to get flamed. The caveman never got the full panel of nutrients as suggested by what is by today standards unbalanced. Also, I study my 2 yr old and 5 month old. They are of two different body types if which was me at two different points in my life, I looked like both of them at some point. They are spitting images of what I was in college and now. One has a muscular lean body when and you can see every muscle in his body. This little dude has a hamstring and naturally muscular quad which connects to his perfectly round bottom. My other boy is thick and stout. I watched both get this massive off breast milk. My wife does not eat a clean diet. Their bodies are shaping based solely on genetics. They both are perfectly healthy. What I also realized is they eat when their body says to and not according to 5-6 meal, carb backload or whatever. Lastly, why is it ok for high school players to look lean and muscular but as we age you are on something. I bundled this into all one package and realized I'm going to follow my own rules. When I get to where I want to be ill show pics and it's not far off. I have one component to put this all in perspective.
Click to expand...

Snags pretty much covered this Hokie, but I will add my own perspective.

I used to eat whatever, when hungry and sometimes not, etc (even at a young age) and got fat. So, I restricted my diet and ate far more nutritious and in turn lost a lot of weight/body fat. After some time, my diet slipped and although I was still gaining muscle, I again started to gain fat. The make up of my body chemistry dictates that to achieve and keep a lean mass appearance, I must follow some nutritious guidelines that suit my goals. I have already witnessed some changes after dialing things back in over the last 7 days. Even though these are subtle changes, things are going in the right direction.

In the end, on one hand it is a very personal thing (as everyone is different) on the other - most of us have to follow some guidelines or we'll never reach our goals. That said, if you feel what you are doing works for you - perfect.
 
3/9/2014


Nutritional numbers yesterday came in at:

Protein: 311
Carbs: 122
Fat: 81



Reactive Pump - Week 1.2 - Legs

Rest Periods were all 30 seconds, except for Squats which were 45-60 seconds

Leg Curl
70x8
70x8
90x8
105x8
105x8 + 105x25 partials (17,8)


Banded Squat (in place of Chain Squat) - explosive reps, drive up as hard as possible
135x8
185x8
225x6
255x6
295x6
315x6
335x3



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 (had to pause at 3 to get that last one)

- the rest period between sets was 10-15 seconds


Leg Extensions - after each set stretch quads
90x10 - 10 sec stretch
105x15 - 20 sec stretch
105x20, stand for 5 seconds, 105x15 partials - 30 sec stretch

- the partials were agony


Dumbbell Stiff Legged Deadlifts
75x15
75x15


Standing Calf Raises superset DorsiFlexion
225x30 / 40
225x30 / 40

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


Second week through the same workout. Some definitely improvements. Lower back is a little sore though.

Supp update: Still running with Ignite 2 for my preworkout this week, BCAA+SAA dosed as follows 1 scoop upon rising, 2 scoops intra, 1 scoop prebed
Added PX Black a couple of days ago. Smooth energy and cravings pass relatively quickly.


Nutritional numbers will be updated later (or in the morning).
 
What workout routine do we have here?
I guess you finished that mountain training. I forget the name. Looks like a solid workout plan.
 
drewsicle3210 said:
What workout routine do we have here?
I guess you finished that mountain training. I forget the name. Looks like a solid workout plan.
Click to expand...

This is another Meadows routine. It is called Reactive Pump. (google it and you will find it as it is free)

pete8407 said:
I think it's a mountain dog pump routine? Badass workout man, those partials had to burn like crazy!
Click to expand...

Thanks, oh the partials kill (in that satisfying way lol)
 
Killer leg workout brother! I never really get to see your leg routing, but def like it. I don't squat but need to.
 
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