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Wasme's recomp journey....

5/22/2014 ARMS

Well today went a little better - certainly was in a better mindset! All rest periods were 30 seconds.

Vbar Pushdowns
90x12
90x12
90x12
110x15
120x12
130x9
140x6 - struggled with this, which is a good thing

Bench Dips (3 second neg)
8
8
8
8
8


Triangle Pushups
18
14
13

Decline Skullcrushers (25lb plate under foot of bench to give a slight decline)
75x15
75x15
75x15
75x13


Seated DB Curls
30x12
30x12
30x12
30x12

EZ Preacher Curls (3 second neg)
70x8
80x8
85x8
85x6

Close Grip Pulldows (focused on my biceps to pull the weight down)
180x15
180x15
180x12
180x11

Reverse EZ Curls
80x8
80x8
80x8


- Very shaky making my post workout shake.. felt good!
 
wasme said:
Thanks guys...

@JD... currently a little something I 'borrowed' from Snags a while back:

1 scoop IGNITE 2
1/2-3/4 scoop of Stimul8
Scoop of BCAA + SAA

- taking a break from Max Pump at the moment, but typically I uncap and dump right into my pre (4 - 6 caps ) and 4 caps at bedtime on non workout days.
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Very nice combo! I can't wait to try some, should have a tub for myself soon, will be stacking it with max pump :D
 
I love the MD arm routines. Nice job Simon.
 
Killer arm work with 30 sec rests! Now I know what "Wasme" means - turning into Hulk!
 
kenpoengineer said:
Killer arm work with 30 sec rests! Now I know what "Wasme" means - turning into Hulk!
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I thought 'Wasme' was the word Eskimos use to call their princess.
 
JudgementDay said:
Very nice combo! I can't wait to try some, should have a tub for myself soon, will be stacking it with max pump
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You will thoroughly enjoy!! Wait till you try G8 at bedtime (if you have not yet)




RegisterJr said:
I love the MD arm routines. Nice job Simon.
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Thanks Thomas

kenpoengineer said:
Killer arm work with 30 sec rests! Now I know what "Wasme" means - turning into Hulk!
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lol... if only..


RegisterJr said:
I thought 'Wasme' was the word Eskimos use to call their princess.
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Close, it is Eskimo for 'Asskicker of Floridians'...


snagencyV2.0 said:
is this an MD exercise, for biceps?
seems weird that anyone would advise this for biceps..
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Not quite. He called for close grip pull ups. So for pull ups my alternate is pull downs. I will admit it doesn't seem like the best fit but went with it and really focused on pulling with my arms and not lats. Next time I will probably sub in something to isolate more.
 
Good workout Wasme! Your the reason why I been trying to hit 4 sets each on most exercises. Your Volume range is insane.
 
wasme said:
Not quite. He called for close grip pull ups. So for pull ups my alternate is pull downs. I will admit it doesn't seem like the best fit but went with it and really focused on pulling with my arms and not lats. Next time I will probably sub in something to isolate more.
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yeah...no doubt pulldowns are decent substitute for pull-ups (in you have no pull-up apparatus, or are unable to do many pull-ups on your own - but pull-ups are superior movement hands-down for back development, if you have the choice/ability to do them)....but I would not advise this for any semblance of intended bicep work, not at all..
 
If you actually cut the range of motion really short, it hits your biceps well, and it allows you to handle a load of weight your biceps alone can't handle.

I'm with snags though- there's better exercises for bisolation, but this one isn't as bad as it seems.

It is nice to substitute in once in a while, though.
 
aceroni said:
If you actually cut the range of motion really short, it hits your biceps well, and it allows you to handle a load of weight your biceps alone can't handle.

I'm with snags though- there's better exercises for bisolation, but this one isn't as bad as it seems.

It is nice to substitute in once in a while, though.
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bisolation - damn that one is catchy :D
 
I miss the cuddly AVI bear already.
 
I've seen chins used as a total arm exercise as it hits the bis hard as well as your tris. I think it's a great compound movement to start an arm workout with followed by some isolated pump work.
 
1ifeblood said:
I've seen chins used as a total arm exercise as it hits the bis hard as well as your tris. I think it's a great compound movement to start an arm workout with followed by some isolated pump work.
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With the 4 second negative involved with the mi40 programming your biceps are torched on most compound back work. But it's still back work. That's why a lot of dudes do a push and a pull day.
 
superbeast668 said:
With the 4 second negative involved with the mi40 programming your biceps are torched on most compound back work. But it's still back work. That's why a lot of dudes do a push and a pull day.
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What if you do a pre-exhaust first? You'll torch your arms before your back even knows you did anything.
 
superbeast668 said:
But it's still back work. That's why a lot of dudes do a push and a pull day.
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boldened
and yes - if you are doing a push/pull day, then fine...
but if you are doing all kinds of isolated body part volume & intensity and already have a separate & dedicated back day -- why do a back exercise for arms?

pull-ups are awesome for back development....period
if I'm trying to do arms (specifically biceps), why do I wish to do this, when there are so many other options available that focus more squarely on biceps?

and a smaller issue:
I find pull-ups to be best utilized with intense and very focused mind-muscle connection, where I take my biceps out of the equation as much as possible...why place the focus of that exercise on bi's, and risk messing up the mind-muscle focus with which I have strived for so long?
 
1ifeblood said:
What if you do a pre-exhaust first? You'll torch your arms before your back even knows you did anything.
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Pre exhaust your Lats before your biceps?

I agree with snags. If you want heavy compound bicep work grab the barbell or heavy ass dbs and burn them on the negatives and a big squeeze on top. If you do back and biceps sure do the pull ups but don't call it bicep work. When your Lats are properly firing you can almost take your arms out it completely. Mind muscle is real. When I say f being ego driven and drop my bent over rows from 315 for 3-4 explosive reps to 225 for 8 slow controlled and concentrated Is when I saw real thickness. My forearms will burn but my biceps have zero involvement.
 
superbeast668 said:
Pre exhaust your Lats before your biceps?

I agree with snags. If you want heavy compound bicep work grab the barbell or heavy ass dbs and burn them on the negatives and a big squeeze on top. If you do back and biceps sure do the pull ups but don't call it bicep work. When your Lats are properly firing you can almost take your arms out it completely. Mind muscle is real. When I say f being ego driven and drop my bent over rows from 315 for 3-4 explosive reps to 225 for 8 slow controlled and concentrated Is when I saw real thickness. My forearms will burn but my biceps have zero involvement.
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No dude, pre-exhaust your bis/tris then let the strength of your lats take your arms beyond what they could've done with curls/extensions. On back/chest day, you're going to activate your arms. Why not activate your chest/back on arm day? It just gives it more reason to grow! Close Grip Bench Press is definitely going to hit your chest as well as tris. Chest dips are definitely going to hit your chest as well as tris. Why is it so taboo to work your arms on a different plane of motion that they are designed to work on just because you're going to also hit another muscle group. I say that's a bonus!
 
snagencyV2.0 said:
I find pull-ups to be best utilized with intense and very focused mind-muscle connection, where I take my biceps out of the equation as much as possible...why place the focus of that exercise on bi's, and risk messing up the mind-muscle focus with which I have strived for so long?
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This is actually a huge thing for me. As i have been trying to focus on mind muscle connection throughout all my training...
 
wasme said:
This is actually a huge thing for me. As i have been trying to focus on mind muscle connection throughout all my training...
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I did reverse grip stiff arm push downs (pull downs?) today and blew my lats the **** up! It was my last lat exercise and it really finished them up nicely.
 
wicked442 said:
I wouldnt burn out my bis first on back day,then they are the weak link in moving heavy back work
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No way lol...I wouldn't even do any direct arm work on back day. Arms will get hit regardless that's why I like to have a day specifically for arms. I basically set up my workouts so everything is actually getting hit twice through the week. I was talking about, on arm day, a great way to get the full work out of your arms is to first blast them with a pre-exhaust exercise like curls and then immediately move to chins or close grip PDs to let the strength of your bigger back muscles finish your arms out.
 
5/23/2014 LEGS

Great leg workout today to start off the weekend. Knee is a little creaky but didn't hold me back.

Lying Leg Curs
60x10
70x10
80x14
90x12
95x8+25 partials (paused a few times during the partials)

Squats - to parallel
135x8
185x8
205x8
225x8
245x8
265x7
265x4

Teardrop Leg Extension
70x8
80x8
90x8
100x8
110x8

Smith Lunges
115x10/10
115x10/9
115x8/7

Dumbbell Stiff Legged Deads
60sx8
70sx8
70sx8


Legs = toast. Very wobbly coming in the house.


Plan is to start adding cardio back in (5km runs) this week.

On Sunday, I will have been taking Mass 550 for 2 weeks. So far, I will admit I am impressed. Will comment further at the 2 week point.

Have a good evening all.
 
Awesome job! Killed it as always!! :) I'm wobbling too! Lol
 
Take Cissus (iForce Joint Help) for those creaking joints during those killer workouts! Strong!
 
Great leg workout Wasme. I'm jealous, I'd love to go do that right now.
 
kenpoengineer said:
Take Cissus (iForce Joint Help) for those creaking joints during those killer workouts! Strong!
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Thanks Kenpo, I have a few different ones in my stash... Joint Help, SuperCissus and Achilles. They all seem to be effective - but not on anything at the moment so you might be right with that suggestion. Especially with me wanting to start through some jogs back into the mix.
 
Jeeeeesh man this log is blowing up! I was like 3 pages back. You had some killer workouts buddy! Any big plans for this weekend?
 
pete8407 said:
Jeeeeesh man this log is blowing up! I was like 3 pages back. You had some killer workouts buddy! Any big plans for this weekend?
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Another birthday.... my step daughter is 16 today.... yikes another driver. lol

This will be an easy one though. She is having a dinner party with 16 others at a local pub. So while they do their thing, I can sit at the bar and watch that Hawks/Kings game!...and that is a wrap for birthdays till the fall (thank god) lol
 
Congrats to the youngin'. They don't allow 16yo in bars here. Probably a good thing...
 
5/24/2014 CHEST / SHOULDERS / Calves

Well was able to get some work in before I had to get some of the prep done for the bday.... was a fantastic workout actually. Been a while since I have done an early morning workout...

Flat DB Press - good stretch, no lockout
40x10
50x10
60x12
70x10
75x8
75x5 (couldn't hit that last rep)

Incline Barbell Press (3/4 lockout)
135x10
185x5
205x5
225x5
225x5
235x4

Barbell Bench (again no lockout)
135x15
155x15
165x13

- significant drop in weight here... inclines gassed me.

Cable Crossovers
60x16
60x15

Reverse Cable Crossovers
50x15
60x15
60x15
60x15

One Arm Leaning Laterals
20x15
20x15
20x15
20x15

- these got excruciating... but when all was said and done felt great.

Barbell Over and Backs
60x10
70x10
70x10


Destroyers - on incline bench
40x60
20x30
Band pullaparts x 10


Dorsiflexion - Banded
25
25
25
25

Barbell Calf Raises - Standing
165x10
165x10
205x10
205x10
205x10
205x10
205x10

All I can say is what a great way to start my day!
 
Wow, great workout!!! I hope your step daughter has a wonderful 16th birthday!! That's exciting! You have definitely been busy with all of the birthdays!
 
Insane brother my goodness I believe you have hgh dna levels off the chart freaking intense workout
 
Nice looking inclines Wasme. Have fun tonight bro!
 
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