Wasme's recomp journey....

thebigt said:
very nice promo....everyone says good things about stimul8!!!
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You haven't tried Stimul8 yet? Man, you're missing out!
 
3/19/2014

Reactive Pump - Week 2.1 - Chest / Shoulder Pump

Dumbbell Press (Neutral Grip)
40x12
55x12
60x12
60x12
60x12
60x10

- deep stretch, and hard flex at the top
- could not get up the last 2 on that last set

Cable Crossovers ss Dumbbell Bent-Over Laterals
70x10 / 20x20
70x10 / 20x20
70x10 / 20x20
70x10 / 20x20

- crazy chest pump

Dumbbell Hex Press ss Face Pulls
40x10 / 110x10
40x10 / 120x10
50x10 / 120x10
50x10 / 120x10

- I do not have hex dumbbell, so used regular dumbbell but was sure to force them together

6 Ways ss Over and Backs with Band
10x10 / 20
10x10 / 20
10x10 / 20

- How do you spell agony... "6 Ways supersetted with 20 reps of Over and Backs with Band" that is how.


Not a long workout, but a very effective one. Great pump, really focused on the mind muscle connection throughout.

Arms up tomorrow.
 
6 ways and over and backs?! WTF?! I can feel my delts ripping my skin off at the mere mention of that.
 
superbeast668 said:
6 ways and over and backs?! WTF?! I can feel my delts ripping my skin off at the mere mention of that.
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^^ Ha. I can only imagine.

Man I miss working out.

Nice lifts Wasme!
 
snagencyV2.0 said:
you make it sound like it has such sexual connotations..
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Would be deep in the world of S&M lol
superbeast668 said:
I guess it could be like really rough sex with a chick like chyna from wwf back in the day.
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Ooooh, did you ever see her sex tape... scary to say the least
RegisterJr said:
Man I miss working out. Nice lifts Wasme!
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Thanks man, wont be long and you'll be back grinding away.
thebigt said:
sex with chyna would not be for the weak of heart...talk about a throw down!!!
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...ya would have to layeth the smacketh down on that one
 
wasme said:
I am trying my best to get most of my carbs in peri-workout. Seems to be working well for me.
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I've been trying to do this as well. Its not working so great for me lol. My situation sucks though because I'm out of the gym by 11:30 AM and don't get to bed until around 2-3 AM lately since I've been working 10-12,hr days everyday. So not having any (or very few) carbs for that long sucks.
 
Danb2285 said:
I've been trying to do this as well. Its not working so great for me lol. My situation sucks though because I'm out of the gym by 11:30 AM and don't get to bed until around 2-3 AM lately since I've been working 10-12,hr days everyday. So not having any (or very few) carbs for that long sucks.
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I can see how that would be problematic. My only issue with the timing is half my workouts are in the morning, the other half in the evening. Evening ones are easier because of 'dinner'... which is a sense goes along with what you are saying. As when I work out in the morning not really having carbs at dinner seems unnatural.
 
3/20/2014

Reactive Pump - Week 2.1 - Arms Pump Day

Arm pump day, is an understatement. Arms feel like balloons.

Rest: 30 seconds after each superset

Superset 1: Rope Pushdown / 1.5 Cable Curls
90x12 / 60x10 (curls done with no half rep)
90x12 / 60x10 (curls done with no half rep)
90x15 / 60x10
90x15 / 60x10
90x15 / 60x10
90x15 / 60x10

- work sets for cable curls were performed full range + from the bottom half way up = 1 rep
- rope pushdowns performed hands close together throughout motion (good stretch and deep at the bottom)

Superset 2: Cross Body Hammer Curls / One Arm Cable Extension
40x10 / 10+5 partials
40x10 / 10+5 partials
40x10 / 10+5 partials
40x10 / 10+5 partials

- Extensions facing away from stack - arm coming across body and hard flex, partials out of flexed position
- Here is an example: Invalid Link Removed

Superset 3: Incline Barbell Triceps Extension / Preacher Curls
70x12 / 70x8
70x12 / 80x8
70x12 / 85x8
70x12 / 90x8

- Preachers done with a 3 second neg

Meadows Bonus:

Calf Raises (Barbell)
225x10+5
225x10+5
225x10+5
225x10+5
225x10+5
225x10+5

- 10 full reps with hard flex + 5 partials out of stretched position

Nutrition will be updated this evening...
 
Badass arm workout!!!! Balloons for sure, holy pump!!!! Arm day is my favorite day, I'll be trying a couple of these super sets.
 
love me some preachers!!!

but i think overall tri extentions make my arms grow more....
 
wasme said:
On the incline ones, each set I tried to go a little deeper.. felt like my tri's were going to pop out.
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atta boy!!! lots of guys focus too much on bi's and not enough attention to tri's.
 
I think the bent over cable tri ext have put a lot of size on my tri's. I love them
 
Nice work on those arms Wasme. Those +1/2 reps sound brutal.

Danb2285 said:
I think the bent over cable tri ext have put a lot of size on my tri's. I love them
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^^ I like these too. I feel these gave me a big tri boost.
 
RegisterJr said:
Nice work on those arms Wasme. Those +1/2 reps sound brutal.

^^ I like these too. I feel these gave me a big tri boost.
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Thanks Thomas.... I too enjoy the bent over extension.

Today was supposed to be a rest day, but found out around 3pm that I actually have to work all day tomorrow. Have to update a bunch of production servers while the building is empty. Then my wife and I have plans sooooo...so legs was done on this day! Prepping update now - let's just say I don't even like the thought of walking up and down the stairs.
 
snagencyV2.0 said:
^^ this AND ~2/3 of the total arm size/circumference can be attributed to the triceps, as well
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This is why I begin arm day with close grip bench! It's about max their size out.
 
3/21/2014

Workout powered by a new subwoofer system connected to my garage pc. Avenged Sevenfold and Five Finger Death Punch to annoy the neighbours! :)


Reactive Pump - Week 2.2 - Legs

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

Leg Curl
70x8
80x8
90x12
105x10
115x7
110x8, drop 70x8, drop 45x18 (failure)

- added 5lbs to a few sets here and 2 reps to the last dropset. Hams were screaming by the end.


Banded Squat (in place of Chain Squat) - explosive reps, drive up as hard as possible
135x8
185x8
225x6
265x6
295x6
315x6
335x4

- Pushed hard and knees felt pretty good.. the last couple of reps at 315, and the 335x4 were about as explosive as a snail out of the gate


Leg Extension (in place of leg press) - driving up hard, 1 second hold at the top
95x12
115x12
130x12
140x12

- was surprised how much power my legs seemed to have after squats. Added 5 lbs on all sets


1.25 Hack Squats - all the way down 1/4 way up, back down and then all the way up
135x10
205x8
215x8, drop 165x6, drop 135x9 (failure)

- and the reason walking sucks. These 1.25 hacks are just brutal. Added one rep to the failure drop but weight was the same throughout as last week.


Dumbbell Stiff Legged Deadlifts
165x15
165x15

- deep stretch. Gotta little dizzy around rep 10 of the second set, but kept going.


I did calves yesterday with arms...so will put todays calf work in on Sunday.


Was really happy with this workout. Feel like I made a bit of progress here and even though legs are toast, I am feeling quite energetic.


Nutritional numbers:

284 protein
182 carbs
63 fats


Tomorrow is a rest day, but I am going to a steak house for dinner. I will keep things somewhat clean but will certainly enjoy my meal.
 
Nice lifts altogether, bro. Congrats on the new tune-player. I did the same in my garage: installed my old truck CD player and some nice speakers. If only I had something out there to use besides a pool table...

Enjoy your steak. Remember, if it's cooked rare, the calories don't count.
 
Looks good, thumbs up to the music selection and cranking it up.

Enjoy the steak!
 
wasme said:
3/21/2014

Workout powered by a new subwoofer system connected to my garage pc. Avenged Sevenfold and Five Finger Death Punch to annoy the neighbours! :)
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Is that Canadian for neighbors?
 
wasme said:
3/21/2014

Workout powered by a new subwoofer system connected to my garage pc. Avenged Sevenfold and Five Finger Death Punch to annoy the neighbours! :)

Reactive Pump - Week 2.2 - Legs

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

Leg Curl
70x8
80x8
90x12
105x10
115x7
110x8, drop 70x8, drop 45x18 (failure)

- added 5lbs to a few sets here and 2 reps to the last dropset. Hams were screaming by the end.

Banded Squat (in place of Chain Squat) - explosive reps, drive up as hard as possible
135x8
185x8
225x6
265x6
295x6
315x6
335x4

- Pushed hard and knees felt pretty good.. the last couple of reps at 315, and the 335x4 were about as explosive as a snail out of the gate

Leg Extension (in place of leg press) - driving up hard, 1 second hold at the top
95x12
115x12
130x12
140x12

- was surprised how much power my legs seemed to have after squats. Added 5 lbs on all sets

1.25 Hack Squats - all the way down 1/4 way up, back down and then all the way up
135x10
205x8
215x8, drop 165x6, drop 135x9 (failure)

- and the reason walking sucks. These 1.25 hacks are just brutal. Added one rep to the failure drop but weight was the same throughout as last week.

Dumbbell Stiff Legged Deadlifts
165x15
165x15

- deep stretch. Gotta little dizzy around rep 10 of the second set, but kept going.

I did calves yesterday with arms...so will put todays calf work in on Sunday.

Was really happy with this workout. Feel like I made a bit of progress here and even though legs are toast, I am feeling quite energetic.

Nutritional numbers:

284 protein
182 carbs
63 fats

Tomorrow is a rest day, but I am going to a steak house for dinner. I will keep things somewhat clean but will certainly enjoy my meal.
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That music selection is guaranteed to get the blood pumping! Nice!
 
wasme said:
Workout powered by a new subwoofer system connected to my garage pc...annoy the neighbours!
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oh, how I miss them days of pissing off the neighbors on the block :wistful:

pissing off my neighbors here at the condo isn't as much fun, for some reason :sad:
 
i finally blew out my original bose 901's that i bought in italy...talk about some great speakers!!!
 
I have a pretty nice home theatre and speaker set up but my real nice toys are on wheels.

I'm that guy you hate to be anywhere near in traffic.
 
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