snagencyV2.0
Legend
I missed that part...wow, that is humping, for sure
Wasme's recomp journey....
- Thread starter wasme
- Start date
wasme
Legend
Damn straight.. and a nice win!
Hate to see the Habs up 3-0 though..
For sure, heart rate was up, legs just filled up more and more, pump was extreme. For now squats, etc it was a rather intense session.
Everything felt good.. thanks for asking.
wasme
Legend
Trying to keep rest periods as short as possible. You know yourself though - it is far easier with all that energy.
4/21/2104
Rest Day
Legs/Calves all sore today...but got them moving. Did some LISS this morning upon rising / fasted - 6km walk.
RegisterJr
Legend
Good on ya for still being active. I struggle with that; resting too much on rest days.
wasme
Legend
Was a great one indeed! Thanks Tom.
Have my wife to thank for that one, she asked if I'd go for a walk with her as the gym she goes to was closed today. Some Jillian Micheal's place. But hey, she's being going for 3 months now and 4 days a week at that. And it has made a difference. So can't bash it.
I find the rest days the hardest to keep the cals down.. To be honest.
wasme
Legend
I seem to go through cycles with this.. time to get serious again though.
wicked442
Board Sponsor
Nothing wrong with the little woman getting in shape! Props for the walk. Gota love dem doms after a time off!
thebigt
Legend
absolutely....if someone is making improvements then they must be doing something right and desrve credit for making the effort!!!
simon, make sure and tell her how nice she looks!!! telling her she looks better will only get you in trouble, lol.
wasme
Legend
Agreed! Always do.. like being in that sort of trouble lol
wasme
Legend
4/22/2014
Busy day today...but got my push workout in. Dosed 3/4 of a scoop of Stimul8 right before heading to the garage. Got things set up. Some Megadeth on this day to 'amuse' the neighbours.
---------------------
Barbell Bench 5x10 superset with Band Over and Backs 5x10
- rest after each superset was a mere 15 seconds. Heartbeat was pounding by the 4th set
Guillotine Press 5x12 superset with Band over and backs 5x10
- Slight incline here and done in the smith. Rest periods were 20-25 seconds after each superset, so that I could keep a slower pace with the bench portion. My heart rate on flat bench was so fast it was hard to have a slow temp.
Machine Flies 4x15
- hard squeeze at the top and deep stretch at the bottom of the movement
Military Press 5x10
- these felt great, added some weight as I moved through the sets.. only got 8 on the last one.
CloseGrip Bench Press 4x10
- perhaps did these a little late in the session today, as i found my form sucked a$$
Overhead Tricep Extension (rope) 4x10
Added: Vbar push downs to make up for the sloppy CGBP @ 4x15
-------------------
Great workout with the exception of the CGBP. Just couldn't get a feel for them today at all.
Busy day today...but got my push workout in. Dosed 3/4 of a scoop of Stimul8 right before heading to the garage. Got things set up. Some Megadeth on this day to 'amuse' the neighbours.
---------------------
Barbell Bench 5x10 superset with Band Over and Backs 5x10
- rest after each superset was a mere 15 seconds. Heartbeat was pounding by the 4th set
Guillotine Press 5x12 superset with Band over and backs 5x10
- Slight incline here and done in the smith. Rest periods were 20-25 seconds after each superset, so that I could keep a slower pace with the bench portion. My heart rate on flat bench was so fast it was hard to have a slow temp.
Machine Flies 4x15
- hard squeeze at the top and deep stretch at the bottom of the movement
Military Press 5x10
- these felt great, added some weight as I moved through the sets.. only got 8 on the last one.
CloseGrip Bench Press 4x10
- perhaps did these a little late in the session today, as i found my form sucked a$$
Overhead Tricep Extension (rope) 4x10
Added: Vbar push downs to make up for the sloppy CGBP @ 4x15
-------------------
Great workout with the exception of the CGBP. Just couldn't get a feel for them today at all.
snagencyV2.0
Legend
always good for that :head:
niners4reggie
Well-known member
Nice sesh buddy!!!
wasme
Legend
Yep, those spidercrawls are intense too... in fact that whole triset is just insanely good.
wasme
Legend
Thanks Reggie!
wasme
Legend
4/23/2014
Had a really great session today after work. Went with a full scoop of Stimul8 today. The result, lots of supersets with no rest besides moving back and forth and extreme sweating!
Went like this:
Wide Neutral Grip Pulldowns: 5x12
- 20 seconds rest between sets, 2 second stretch at the top
D-Grip Pulldowns: 5x12 ss Shrugs: 5x10
- flexing hard at the bottom
- shrugs, held each rep for 2 seconds at the top
Seated Rows: 4x12 ss Lateral Raises: 4x12
- rows were slow and stead with a hard squeeze
- lateral raises pause at ear level for 1 second before lowering. Light wait, controlled with focus on the muscle movement
Face Pulls: 4x15 ss Preacher Curls: 4x10
- pulls with a 2 second squeeze and slow eccentric movement
- curls 3 seconds on the eccentric (major pump on these)
Band Pull Aparts: 4x12 ss Alternating Dumbbell Curls: 4x10
- curls done with hands facing up through entire motion.
This workout felt fantastic.
I think I am ready to move back into split style routine next week for upper body anyway. Will try some light meadows/one arm barbell rows next week, perhaps some very light dead lifting. Still not sure about legs...see how tomorrow goes.
Weight at this point is sitting at about 65-75% normal loads and no pain, maybe a little aggravation here and there.
Had a really great session today after work. Went with a full scoop of Stimul8 today. The result, lots of supersets with no rest besides moving back and forth and extreme sweating!
Went like this:
Wide Neutral Grip Pulldowns: 5x12
- 20 seconds rest between sets, 2 second stretch at the top
D-Grip Pulldowns: 5x12 ss Shrugs: 5x10
- flexing hard at the bottom
- shrugs, held each rep for 2 seconds at the top
Seated Rows: 4x12 ss Lateral Raises: 4x12
- rows were slow and stead with a hard squeeze
- lateral raises pause at ear level for 1 second before lowering. Light wait, controlled with focus on the muscle movement
Face Pulls: 4x15 ss Preacher Curls: 4x10
- pulls with a 2 second squeeze and slow eccentric movement
- curls 3 seconds on the eccentric (major pump on these)
Band Pull Aparts: 4x12 ss Alternating Dumbbell Curls: 4x10
- curls done with hands facing up through entire motion.
This workout felt fantastic.
I think I am ready to move back into split style routine next week for upper body anyway. Will try some light meadows/one arm barbell rows next week, perhaps some very light dead lifting. Still not sure about legs...see how tomorrow goes.
Weight at this point is sitting at about 65-75% normal loads and no pain, maybe a little aggravation here and there.
niners4reggie
Well-known member
I'm going to have to try that face pull/preacher curl ss!! Nice work bro!
pete8407
Well-known member
That is a great combo, I'll give it a shot as well.
wasme
Legend
Soon enough.. not ready yet.
Pro minis..
It was a nice combo.. thanks man
packers6211
Well-known member
Wicked friggin workout brother. Nice volume as you always do. I love facepulls been doing them for over 1 and half yrs now.
wasme
Legend
Thanks Pack... ya facepulls are great (got those from the Breezy a long time ago now)
Thanks Breezy. Looking forward to getting settled back into a MD routine. Although I may have to make some adjustments to leg day and go lighter on some back movements to begin with.Big game tonight. Be sweet to head back to Boston up 3-1.
wasme
Legend
4/24/2014
Quick update while waiting on overtime...
Legs was on tap for today. Been feeling pretty good so added some squats back into the mix, but at a laughable weight - but doing the movement all the same. Went ok.
Barbell Squats: 5x8
- to parallel
Leg Extensions: 10x10 + 11 partials
- 1 second hold at the top, these got pretty tough
- 11 partials out of the bottom right after the last set.
Lying Leg Curls :10x10 + 13 partials
- hams were pumped after this, and sore as hell
- partials out of the stretched position
Standing Calf Raises: 5x15
- 2 second pause at the top on each rep, hard flex.
- 5th set the pause was more likely 1 second as things were burning bad.
Rest periods for Squats was 1 minute as I stretched between each set, extensions/curls/raises were 20-30 seconds.
Was a great session, trying to push things little by little. Seems to be paying off.
Go B's
Quick update while waiting on overtime...
Legs was on tap for today. Been feeling pretty good so added some squats back into the mix, but at a laughable weight - but doing the movement all the same. Went ok.
Barbell Squats: 5x8
- to parallel
Leg Extensions: 10x10 + 11 partials
- 1 second hold at the top, these got pretty tough
- 11 partials out of the bottom right after the last set.
Lying Leg Curls :10x10 + 13 partials
- hams were pumped after this, and sore as hell
- partials out of the stretched position
Standing Calf Raises: 5x15
- 2 second pause at the top on each rep, hard flex.
- 5th set the pause was more likely 1 second as things were burning bad.
Rest periods for Squats was 1 minute as I stretched between each set, extensions/curls/raises were 20-30 seconds.
Was a great session, trying to push things little by little. Seems to be paying off.
Go B's
niners4reggie
Well-known member
My legs hurt just reading this
RegisterJr
Legend
He makes me weak in the knees too.
1ifeblood
Well-known member
Exactly...I feel like I'm getting a lot more out of my exercises after dropping the weight and focusing on form and mind/muscle connection. Which is awesome because it gives me so much more room to improve.
wasme
Legend
I did not stand much in between any of the leg extensions or leg curls, only to have a sip of my intra. After extensions I got up and almost fell over lol
Ya ole softy...
Thanks Pete. I am not too worried about the weight, focusing on the form, TUT and just making sure nothing f**ks up on me. If I feel up to it next time around I will add some light stiff legs in perhaps with just dumbbells.
wasme
Legend
Same here.. noticing this with my lifts being reduced in weight
niners4reggie
Well-known member
I always feel like people are staring and laughing when I get up to walk after hitting the leg extensions hard. I don't get up between sets, and that's generally my last thing on leg day. So by then my legs are jacked.
1ifeblood
Well-known member
Funny you just posted this. The other day I was killing legs and saw a good friend of my wife's and mine (she's a physique competitor). Anyway, my wife tells me today that when they were at work last night, the girl told her she saw me working out and when I got done with my set I was walking really funny over to the water fountain. My wife says, yeah...he's usually walking like that 3 days out of the week lol.
wasme
Legend
4/26/14 - Push Day
Lots on tap for today (most accomplished) but was up pretty early and trained fasted. Just some BCAA+SAA and 3/4 scoop of Stimul8 - which hung around till about an hour ago.
Workout was stellar...
Bench Press: 5x8
ss with Band Over and Back: 5x10
Slight Incline Guillotine Press: 5x10
ss with Band Over and Back: 5x10
- I am loving the guillotine presses. Lots of tut as only going to 3/4 so no lockout.. and about 1/2 and inch over throat.
Incline Dumbbell Flys: 4x10
ss with Band Over and Back: 5x10
Closegrip Bench Press: 4x10
- these felt way better this time around, very slowly on the eccentric and explosive up
Military Press: 4x10
ss with Overhead Cable Extensions: 4x10
Dumbbell Shoulder Press: 4x8
ss with Straight bar tricep pushdowns: 4x15
Solid energy and focus through out. Chest and tri's had a solid pump, shoulders a tad sore but in a good way.
Supposed to go to the zoo in the morning, pull day so that might be an afternoon workout unless I get up extra early.
Enjoy your day gentlemen.
Lots on tap for today (most accomplished) but was up pretty early and trained fasted. Just some BCAA+SAA and 3/4 scoop of Stimul8 - which hung around till about an hour ago.
Workout was stellar...
Bench Press: 5x8
ss with Band Over and Back: 5x10
Slight Incline Guillotine Press: 5x10
ss with Band Over and Back: 5x10
- I am loving the guillotine presses. Lots of tut as only going to 3/4 so no lockout.. and about 1/2 and inch over throat.
Incline Dumbbell Flys: 4x10
ss with Band Over and Back: 5x10
Closegrip Bench Press: 4x10
- these felt way better this time around, very slowly on the eccentric and explosive up
Military Press: 4x10
ss with Overhead Cable Extensions: 4x10
Dumbbell Shoulder Press: 4x8
ss with Straight bar tricep pushdowns: 4x15
Solid energy and focus through out. Chest and tri's had a solid pump, shoulders a tad sore but in a good way.
Supposed to go to the zoo in the morning, pull day so that might be an afternoon workout unless I get up extra early.
Enjoy your day gentlemen.
chedapalooza
Legend
Nice. Is this a new routine?
wasme
Legend
Actually no.
For the last two weeks I have been trying to get myself back up to speed after really injuring my back at work (causing sciatica as well).So been going with push/pull/legs (with no bending movements - although i did light squats a couple of days ago).
Next week I think I will be ready to get back into a split routine either some FST7 or back into a Meadows Program. That said if I do FST7 it will be full of Meadows moves.I tried to go for a run this morning.. half way down the street my leg just folding under me - guess I am not ready for that yet lol. Actually it totally sucked..
chedapalooza
Legend
I know I saw all that, sorry man. Bout to start up fst 7 w some meadows moves too!
wasme
Legend
No worries... I find the push/pull setup good for a couple of weeks and then I need something different - as I get a little bored.Awesome, like to see how you set that up.
wasme
Legend
4/27/14
Had a great time at the zoo. Always a great place for a long walk.
Went with a rounded scoop of Stimul8 today. I know from me this might be considered bias, but it is not. The one area that Stimul8 totally kicks a$$ is when it comes to supersetting. I never get that feeling where I need to pause, I just hammer back and forth. THe only rest comes from the time it takes to put something down and pick the next bar, dumbbell up, etc.. This was a fine workout:
All supersets, with no rest between the two exercises.
Wide Grip Lat Pulldown: 5x10
Dumbbell Shrugs: 5x10
- pulldowns performed with a long stretch at the top
- shrugs with a 2 second pause at the top
Hands Facing Narrow grip Pulldowns: 5x10
Dumbbell Lateral Raises: 5x10
- lat raises done with a 1 second pause at the top (ear level), slow controlled pace
Seated Rows: 4x10
Alternating Dumbbell Curls: 4x10
- hard flex on each row
- hard squeeze on each curl
Stretchers: 4x10
Preacher Curls: 4x10
- long stretch on each stretcher, with a hard flex
- preacher's 3 second eccentric
- arm pump made even the stretchers tough
Face Pulls: 4x10
Guillotine Curls: 4x10
- face pulls with a pause at both ends so there was no momentum
- first time doing G.C's...they were fun thanks niners4reggie
Had a great time at the zoo. Always a great place for a long walk.
Went with a rounded scoop of Stimul8 today. I know from me this might be considered bias, but it is not. The one area that Stimul8 totally kicks a$$ is when it comes to supersetting. I never get that feeling where I need to pause, I just hammer back and forth. THe only rest comes from the time it takes to put something down and pick the next bar, dumbbell up, etc.. This was a fine workout:
All supersets, with no rest between the two exercises.
Wide Grip Lat Pulldown: 5x10
Dumbbell Shrugs: 5x10
- pulldowns performed with a long stretch at the top
- shrugs with a 2 second pause at the top
Hands Facing Narrow grip Pulldowns: 5x10
Dumbbell Lateral Raises: 5x10
- lat raises done with a 1 second pause at the top (ear level), slow controlled pace
Seated Rows: 4x10
Alternating Dumbbell Curls: 4x10
- hard flex on each row
- hard squeeze on each curl
Stretchers: 4x10
Preacher Curls: 4x10
- long stretch on each stretcher, with a hard flex
- preacher's 3 second eccentric
- arm pump made even the stretchers tough
Face Pulls: 4x10
Guillotine Curls: 4x10
- face pulls with a pause at both ends so there was no momentum
- first time doing G.C's...they were fun thanks niners4reggie
snagencyV2.0
Legend
excellent session Canada .. nice on the zoo walk too, I always enjoyed those
(haven't been there for awhile, not exactly a bachelor-type thing to do lol)
(haven't been there for awhile, not exactly a bachelor-type thing to do lol)
RegisterJr
Legend
I agree 100% about Stimul8 and super setting. Even though it increases my HR and breathing, it makes me power through.
Guillotine curls are awesome!
Guillotine curls are awesome!
wasme
Legend
Thanks Steve. Take one of those ladies that hit on you in parking lots
Oh for sure Thomas. Heart rate was going bonkers (we'll call that extra cardio lol).. but with the Stimul8 there is no desire to stop and take a breather - it is just too fun. And yes, I enjoyed those.
niners4reggie
Well-known member
One of my favs for sure!
JudgementDay
Legend
Sounds to me like Stimul8 is a muscle endurance boosting beast of a pre-workout! You got me real excited to try this now.
Wicked training as usual Simon, keep up the good work.