Wasme's recomp journey....

Awesome job!!!!
 
love2liftkat said:
Well, I thought the leg workout was good but my arms hurt just looking at that workout!! Killer job!! That's awesome that you can train at home in your garage too!!
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Thanks Kat! :)


wicked442 said:
Nice wo dude! That was a long one.
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Thanks bro..

kenpoengineer said:
Jealous of the volume. I was winded just reading that workout. Yes, pics of the garage gym please.
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Ok will get some. Going to be making a couple of additions over the summer too.

HokiePride said:
On point WASME!
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How are things HP?

packers6211 said:
GoodNIGHT!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!! You take on an all new meaning of Volume and busting arse in they gym. Wicked workout brother!!
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lol, thanks pack...doing my best man.

puccah8808 said:
Awesome job!!!!
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:)


superbeast668 said:
so mean. That made me cry a little.
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Look at Mr Sensitive...
 
May 12 2014

Back + Calves

Early session this morning. My son started a new 'summer' job. So I thought would run him to the subway station instead of having to bus to it - which got me up at 530 and in the garage for 6... Actually with summer heat approaching I will do this a lot more as the heat is unbearable in the late afternoon.

Great back session today.. 30 second rest periods unless otherwise noted.

Meadows Rows:
10x60
10x70
10x80
10x85
10x90
10x95
10x100

- repeat last weeks numbers but go for 10 instead of 8.


Smith Machine Barbell Row
135x8
155x8
175x8

- rest/pause technique, driving the bar up
- stood on some blocks so the bar sat at mid shin


Close Grip Lat Pulldowns (Neutral Grip):
180x12
200x12
200x12

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

Dumbbell Pullovers
50x10
50x10
50x10

- lying on bench, head hanging off
- raise dumbbell to forehead, then down for a deep stretch

Shrugs
60x10
60x10
60x10

- 1 second pause at the top


Standing Barbell Calf Raises
185x15
205x15
205x15
205x15
205x15
205x15

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

Banded Dorsiflexion
4x25 (L then R)


Supplement Update: Started MASS 550 at dinner yesterday. Excited to see what transpires!
 
pete8407 said:
Great workout, that's awesome you did the same meadows rows but went to 10 reps! Killin it man
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8,9,10 on the right side were a tough pull, but got it.

I do find I train better in the morning. It is quiet, lots of energy and less crap on my mind too.
 
Good lift. I'm the total opposite. Afternoon/evening lifts are always better. I'm not as good on one meal as I am 4. I have a bad day and the intensity I put into the weights is extreme. I'm sore for weeks after a bad day at work. Good day.. I'm excited and full of energy and if I have a partner I really like to beat the hell out of them.
 
wasme said:
8,9,10 on the right side were a tough pull, but got it. I do find I train better in the morning. It is quiet, lots of energy and less crap on my mind too.
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I'm a morning lifter as well. I pretty much have always done it but it really is the only time I have during the day to lift.
 
Wait, there's "heat" in Canadia?! I love morning and fasted workout sessions! Nice volume brother.
 
pete8407 said:
I'm a morning lifter as well. I pretty much have always done it but it really is the only time I have during the day to lift.
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i hate waking up that early to go lift. kills me. i cant train fasted i'm so friggin worthless its actually impressive.. my big 3 go down over 75lbs with out food in my system. gotta figure gotta wake up 3 hours early. 30 minutes to get moving and start cooking, 15-30 to cook breakfast, about an hour to digest, roughly 70 minutes in the gym then shower and get ready for work. more power to ya'll for being able to do it though thats for damn sure.
 
kenpoengineer said:
Wait, there's "heat" in Canadia?! I love morning and fasted workout sessions! Nice volume brother.
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lmao it hit high 80's the other day just south of toronto. if i could drive across the lake hes only an hour north. but since i have to go around its a little longer
 
I would like to switch it up and go to afternoon/evening workouts but I literally have no time later in the day. Between spending time with my boys and my wife to housework, there's no time
 
Great session!!!!! I'm going to try those meadow rows!
 
superbeast668 said:
Good lift. I'm the total opposite. Afternoon/evening lifts are always better. I'm not as good on one meal as I am 4. I have a bad day and the intensity I put into the weights is extreme. I'm sore for weeks after a bad day at work. Good day.. I'm excited and full of energy and if I have a partner I really like to beat the hell out of them.
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A bad day at work, will do that for me as well. But I was talking more 'family crap'. I find there are far more interruptions when the kids are around, or something has gone down and then I can't focus properly on the task at hand.
pete8407 said:
I'm a morning lifter as well. I pretty much have always done it but it really is the only time I have during the day to lift.
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My work schedule has not been the best for a/m workouts lately, but that should change and I will force change with the heat.
kenpoengineer said:
Wait, there's "heat" in Canadia?! I love morning and fasted workout sessions! Nice volume brother.
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lol yes Kenpo - humidity too. In agreement - thanks man.
 
pete8407 said:
I would like to switch it up and go to afternoon/evening workouts but I literally have no time later in the day. Between spending time with my boys and my wife to housework, there's no time
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I hear ya there petey!
 
Awesome back and calves workout!! Love meadow rows!! It's been a few months since I've used them in my workouts! Almost forgot about them O.o
 
wasme said:
Thanks Kat. Yes they are fantastic - do them next back day!
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Will do! My friend will love me! She hates how I always change! Lol
 
There is a sport season going on right now?
 
5/13/2014 ARMS

....SOLID arm session right here today...

Rope Pushdowns: warmup
90x12
90x12
90x12


Single Arm Pushdowns / Bench Dips
40x12-12 / 12
40x12-12 / 10
40x12-12 / 8
40x12-12 / 6

- single arm pushdowns, get a good stretch and ram down and flex hard
- last set of dips very slow negative


Dumbbell Kicksbacks / Skullcrushers
25x8 / 85x10
25x8 / 85x10
25x8 / 85x10
25x8 / 85x10

- palms up for kickbacks
- skullcrushers were on incline



Dumbbell Curls: Warm up
25x10
25x10

Seated Dumbbell Curls + Hammer Curls / Preacher Curls
30x8+8 / 70x8
30x8+8 / 70x8
30x8+8 / 75x8
30x8+8 / 80x8

- palms up for entire curl movement, once completed 8 reps each side, do 8 hammer curls (this was crazy)
- db curls were with 3 second decents - adding to said craziness lol

EZ Bar Curls / Reverse EZ Curls
80x8 / 60x15
80x8 / 60x15
85x8 / 65x15
85x8 / 65x15

- Reg EZ done with 3 second decent (last few reps on last set were not)
- hard flex on the reverse curls

I was actually very surprised I had anything left in the tank to bump the weight slightly on those last couple of sets.
superbeast668 is right. A lot of 'sh1t' going on right now ... just powered this workout.
 
superbeast668 said:
i hate waking up that early to go lift. kills me. i cant train fasted i'm so friggin worthless its actually impressive.. my big 3 go down over 75lbs with out food in my system. gotta figure gotta wake up 3 hours early. 30 minutes to get moving and start cooking, 15-30 to cook breakfast, about an hour to digest, roughly 70 minutes in the gym then shower and get ready for work. more power to ya'll for being able to do it though thats for damn sure.
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i miss 3rd shift...i absolutely hate mornings!!!!
 
That tri-set would've killed me. No way I could've kept up with 30x8+8/__, and my biceps used to be my string point.

I do love, however, the way JM does his arm days. I've never had a better routine.
 
Solid is right!!! That's a killer arm session!!! Great job!!
 
Solid arm session. The girls should be asking to feel your biceps brother! Lol
 
superbeast668 said:
I hear that man. I was night shift for life in the Air Force. I'm still pale and pasty from it.
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over 20 years at weyerhaeuser until international paper bought out our plant and then the pricks shut it down...lol, i hated working over, sun started to come in thru the windows and i started to feel like i was going up in smoke!!!
 
superbeast668 said:
I hear that man. I was night shift for life in the Air Force. I'm still pale and pasty from it.
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Lol, for 7 years, I only saw the sun for an hour a day. I hate night shifts...
 
Great arm day! :)
 
RegisterJr said:
That tri-set would've killed me. No way I could've kept up with 30x8+8/__, and my biceps used to be my string point.

I do love, however, the way JM does his arm days. I've never had a better routine.
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Not gunna lie, was brutal. Arms very sore today too.

I agree he puts together great arm days. (although was cursing him during it lol)


love2liftkat said:
Solid is right!!! That's a killer arm session!!! Great job!!
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Thanks Kat

kenpoengineer said:
Solid arm session. The girls should be asking to feel your biceps brother! Lol
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lol... maybe one day.

puccah8808 said:
Great arm day! :)
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:)
 
Wrivest said:
Beers and Bruins....have a good night sir!!
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No beers yet... just finished my leg workout. Turn on the tv 1-0 habs... f me! Then the damn dish went out because of the storm we are having lol

Got the game paused now though... so can fast forward the commercials. Gotta get me some eats in a few.
 
5/14/2014 LEGS

Another fine session today. Day 4 of Mass 550. Looking forward to seeing what happens in the next few days...as some of the beta loggers noticed changes in the first week or so.

Lying Leg Curls
70x10
70x10
70x10
80x15
90x12
100x9
110x5 (fell one short.. did a 6th but it was a partial)

Leg Extensions - with bands
80x10
90x10
100x10
110x10
115x10
120x10

Squats
135x10
185x10
185x15
205x15
215x15

Teardrop Leg Extensions
95x10
110x10
110x10

Barbell SLDL
135x10
145x10
155x10

Banded Dorsiflexion
4x25 per side

Standing Calves
185x15
185x15
205x15 + 10 partials out of stretched position
205x15 + 10 partials
205x15 + 10 partials
205x15 + 10 partials
205x15 + 13 partials

.....sat on the bench for a few minutes, felt good .. legs = trashed!
 
Niiiice one!!! Way to go smashing legs!!! Those are crazy leg curl #'s!
 
Hell of a leg workout, nice job brother! I was amazed at the calf lifts at the end after already trashing the legs.
 
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