Wasme's recomp journey....

5/5/2014 Arms

Was in a big time rush today. Hate days like that where you get home, have to make dinner (running back and forth to the garage) and after workout, out to do some errands... just had my post workout meals (chicken and some rice/salad - was delicious).

Still a good workout though, and with Stimul8 in me (full scoop) I got lots done in little time.

NO REST PERIODS

Warmups:

Rope Pushdowns: 3x12
SS w/Dumbbell Curls: 3x15


Tri-Set 1:

Dumbbell KickBacks: 4x12 (6 normal grip, 6 palms facing up)
Seated Db Curls: 4x8
Bent Over Rope Extension: 4x12

Tri-Set 2:

Barbell Curls: 3x8 (3 second negatives)
Bench Dips: 3x8
Preacher Curls: 3x8


Tomorrow is a day off, but might hit legs anyway... see how the day goes...
 
wasme said:
5/5/2014 Arms Was in a big time rush today. Hate days like that where you get home, have to make dinner (running back and forth to the garage) and after workout, out to do some errands... just had my post workout meals (chicken and some rice/salad - was delicious). Still a good workout though, and with Stimul8 in me (full scoop) I got lots done in little time. NO REST PERIODS Warmups: Rope Pushdowns: 3x12 SS w/Dumbbell Curls: 3x15 Tri-Set 1: Dumbbell KickBacks: 4x12 (6 normal grip, 6 palms facing up) Seated Db Curls: 4x8 Bent Over Rope Extension: 4x12 Tri-Set 2: Barbell Curls: 3x8 (3 second negatives) Bench Dips: 3x8 Preacher Curls: 3x8 Tomorrow is a day off, but might hit legs anyway... see how the day goes...
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Love that arm day. So far week 3 has been my favorite though. Adding in the fst7's at the end STILL has my biceps sore which I find amazing since I can never get them there usually.
 
Thanks.. felt good to get a solid arm workout in again. Adding some FST7 in would just blow things right up lol
 
Nice, Wasme. I wasn't a huge fan of week 1's arms. I like when he ss's tris together and bis together. Still need to give the FST7 a try sometime.
 
Awesome workout Wasme!!! I bet your arms were throbbing. I know all to well what it means to have no time and have to rush for everything. But that's life in the Packers house lol.
 
packers6211 said:
Awesome workout Wasme!!! I bet your arms were throbbing. I know all to well what it means to have no time and have to rush for everything. But that's life in the Packers house lol.
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Same here dude... and thanks man, had the shakes drinking my post-wo
 
5/6/2014

LEGS

Had a really good workout after work tonight. Making some progression and no pain post workout. Rest periods were 30 seconds for all sets.

Lying Leg Curls: 3x10, 3x10 (+10 partials each set)

- after the 3 warmup sets, did 3 sets of 10 on each set after the 10th rep, pushed out 10 partials from the stretched position. Hams quickly got pumped right up.

Squats: 3x8, 10, 8, 6

- 3 second negatives on 10, 8, 6. Weight was light so there was no impact on my knees here. I can remember last time I did this exercise the 3 second negative at a heavy weight was pretty rough on the knees.

Leg Extensions: 5x12

- explosive, with a 1 second hold and slow on eccentric.

Walking Lunges: 10L, 10R, 10L, 10R

Dumbbell Stiff Legged Deadlifts: 2x20

- NO PAIN!


Post workout meal was some nice pork tenderloin I had grilling while working out. Was very tasty indeed.



Back to the B's game... have a good evening gents/ladies.
 
Way to kill it Simon! Glad you're pain free brother.
 
Glad the back is looking much better. On the 3 second negative squats, if you want to go heavier grab some sleeves or wraps. They make a world of difference.
 
Awesome leg day!!! Just waiting for your pic now! :D
 
Glad to see you're on the mend bro. Kill that shît! Er...But don't kill it too much so that you hurt yourself again. ;-)
 
wasme said:
Thanks man... 3-1... Third period now though...hopefully we can pull off another come back.

Hawks have it tonight.. I think they might sweep them, for sure in 5.

How about the Kings though... sheesh.
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I was cheering for Boston, did they ever get my heart going when they made it 2-3. Sucked they stopped it when they had the puck in front of the net, stopped it because their player hit the net off... than only gave them 2 seconds.

Sick leg workout!
 
1ifeblood said:
Glad to see you're on the mend bro. Kill that shît! Er...But don't kill it too much so that you hurt yourself again. ;-)
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lol... ya things are still pretty light. But intensity and weight are increasing..

JudgementDay said:
I was cheering for Boston, did they ever get my heart going when they made it 2-3. Sucked they stopped it when they had the puck in front of the net, stopped it because their player hit the net off... than only gave them 2 seconds.

Sick leg workout!
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Thanks bro.. funny thing is ... knock your net off in the last two minutes its a penalty shot... which could have made it 3-3... and OT...but no call.. f**kers!
 
5/7/2014

Think this was my 8th workout in a row. I haven't felt the need for a rest day as I am not using heavy weight. Did run out of steam during my workout today though.. so I am due I suppose...

CHEST/SHOULDERS

Incline Dumbbell Press: 3x10, 12,10,8,6

Decline Dumbbell Press: 3x6, 3x8

- 25lb plate under the foot of bench to create a slight decline
- deep stretch at the bottom, hard flex at the top.
- the last set here was very hard to pull out 8... in fact it was more 7.5 reps..

Incline Barbell Bench Press: 4x8
ss Band Over and Backs: 4x10

- no lockout on the presses

Side Laterals 4x8 + 4x8
ss Band Over and Backs: 4x10

- did these side laterals differently. Did 8 reps with heavier weight, and then immediately did 8 more with a light weight
- paired with the BO&B's my shoulders were screaming

Rear Delt Raises: 4x20
ss Band Over and Backs: 4x10

- tried for a hard flex on each rep

Over and Back Barbell Press: 2x12

- forgot just how heavy these get.
- had to pause at 9 on the second set before pushing out the last three.


I always find Meadows Chest/Shoulder days the longest. And just wear you out. Great session though.

Day off tomorrow? hmmmm considering it.
 
wasme said:
5/7/2014

Think this was my 8th workout in a row. I haven't felt the need for a rest day as I am not using heavy weight. Did run out of steam during my workout today though.. so I am due I suppose...

CHEST/SHOULDERS

Incline Dumbbell Press: 3x10, 12,10,8,6

Decline Dumbbell Press: 3x6, 3x8

- 25lb plate under the foot of bench to create a slight decline
- deep stretch at the bottom, hard flex at the top.
- the last set here was very hard to pull out 8... in fact it was more 7.5 reps..

Incline Barbell Bench Press: 4x8
ss Band Over and Backs: 4x10

- no lockout on the presses

Side Laterals 4x8 + 4x8
ss Band Over and Backs: 4x10

- did these side laterals differently. Did 8 reps with heavier weight, and then immediately did 8 more with a light weight
- paired with the BO&B's my shoulders were screaming

Rear Delt Raises: 4x20
ss Band Over and Backs: 4x10

- tried for a hard flex on each rep

Over and Back Barbell Press: 2x12

- forgot just how heavy these get.
- had to pause at 9 on the second set before pushing out the last three.

I always find Meadows Chest/Shoulder days the longest. And just wear you out. Great session though.

Day off tomorrow? hmmmm considering it.
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Great job!!!!! Kicking ass like usual!
 
pete8407 said:
Who needs a rest day, so overrated:) your killin it buddy, keep that sh!t up! Pens won, hell ya!
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Don't let Snags hear you say that lolI will probably put in the back workout tonight - good way to kill time before the Bruins game. Going for the Pens?
 
wasme said:
Don't let Snags hear you say that lolI will probably put in the back workout tonight - good way to kill time before the Bruins game. Going for the Pens?
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I guess the pens in there series, the B's game tonight should be awesome!!!
 
FUUUUUUUK DA PENS!!!! Dirty bunch of chumps, and Sid is a cry baby! Go Bruuuinnnnns!!!!

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Wrivest said:
FUUUUUUUK DA PENS!!!! Dirty bunch of chumps, and Sid is a cry baby! Go Bruuuinnnnns!!!! <img src="http://anabolicminds.com/forum/attachment.php?attachmentid=100874"/>
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I like the pens but can't stand Crosby! It doesn't matter cause either one of those teams won't make it past the Hawks:)
 
wasme said:
Don't let Snags hear you say that lolI will probably put in the back workout tonight - good way to kill time before the Bruins game. Going for the Penis?
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Whoa...so ghey
 
wasme said:
5/7/2014

Think this was my 8th workout in a row. I haven't felt the need for a rest day as I am not using heavy weight. Did run out of steam during my workout today though.. so I am due I suppose...

CHEST/SHOULDERS

Incline Dumbbell Press: 3x10, 12,10,8,6

Decline Dumbbell Press: 3x6, 3x8

- 25lb plate under the foot of bench to create a slight decline
- deep stretch at the bottom, hard flex at the top.
- the last set here was very hard to pull out 8... in fact it was more 7.5 reps..

Incline Barbell Bench Press: 4x8
ss Band Over and Backs: 4x10

- no lockout on the presses

Side Laterals 4x8 + 4x8
ss Band Over and Backs: 4x10

- did these side laterals differently. Did 8 reps with heavier weight, and then immediately did 8 more with a light weight
- paired with the BO&B's my shoulders were screaming

Rear Delt Raises: 4x20
ss Band Over and Backs: 4x10

- tried for a hard flex on each rep

Over and Back Barbell Press: 2x12

- forgot just how heavy these get.
- had to pause at 9 on the second set before pushing out the last three.

I always find Meadows Chest/Shoulder days the longest. And just wear you out. Great session though.

Day off tomorrow? hmmmm considering it.
Click to expand...

Always pushing the limit, intense training all year round bro, keep up the good work! Very motivating following your training.

What a game... 0-0 anyone can take it :O
 
2/8/2014

Back + Calves

Today was my first taste of Stimul8 - Tropical Storm - very refreshing indeed.

Excellent back session today.. feeling better by the day. And starting to push the weight a little harder as well.

Meadows Rows:
8x60
8x70
8x80
8x85
8x90
8x95
8x100

- form was pretty good here and was happy to get back to 100 with very little strain on my lower back


Lat Pulldowns:
180x10
190x10
200x10

- each set moved hands in about a half a hand width
- hard stretch at the top, squeeze at the bottom

Cable Low Rows w/ Single Handles
110x10
110x10
110x10

- sit straight up, no stretching or leaning...drive elbows back and flex the lats hard
- did feel a little pressure on these in my leg, but nothing to worry about!

One-Arm Lat Pulldowns
90x8/8
90x8/8
90x8/8

- single handle, do all 8 on one side and then the other
- lean back slightly and drive elbow down to the floor, flexing lower lats


Standing Barbell Calf Raises
175x15
185x15
195x15
205x15x7

- 20 second rest periods between sets, hard flex at the top

Banded Dorsiflexion
4x25 (L then R)



And a new shirt! Also got the white hoodie which was a solid choice for sure!

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wasme said:
2/8/2014

Back + Calves

Today was my first taste of Stimul8 - Tropical Storm - very refreshing indeed.

Excellent back session today.. feeling better by the day. And starting to push the weight a little harder as well.

Meadows Rows:
8x60
8x70
8x80
8x85
8x90
8x95
8x100

- form was pretty good here and was happy to get back to 100 with very little strain on my lower back

Lat Pulldowns:
180x10
190x10
200x10

- each set moved hands in about a half a hand width
- hard stretch at the top, squeeze at the bottom

Cable Low Rows w/ Single Handles
110x10
110x10
110x10

- sit straight up, no stretching or leaning...drive elbows back and flex the lats hard
- did feel a little pressure on these in my leg, but nothing to worry about!

One-Arm Lat Pulldowns
90x8/8
90x8/8
90x8/8

- single handle, do all 8 on one side and then the other
- lean back slightly and drive elbow down to the floor, flexing lower lats

Standing Barbell Calf Raises
175x15
185x15
195x15
205x15x7

- 20 second rest periods between sets, hard flex at the top

Banded Dorsiflexion
4x25 (L then R)

And a new shirt! Also got the white hoodie which was a solid choice for sure!

<img src="http://anabolicminds.com/forum/attachment.php?attachmentid=100879"/>
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Awesome session and yay!!! A pic! You look great!
 
awesome workouts man you always have some sick voiume!!! Oh yeah and funny smart pants showing off the shirts!!! I just got done saying the hulk doesn't have one shirt since being a member!!!!! It's hulk smashing time!!
 
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