Guest viewing limit reached
  • You have reached the maximum number of guest views allowed
  • Please register below to remove this limitation

Wasme's recomp journey....

Boom another wicked chest workout!!! Wasme is the supersetting high volumizing pimp slapping weight lifting king!
 
5/29/2014 Back/Calves

Decent nights sleep last night, however was awake at 530... tossed and turned till 630 before getting up, quick stretch and hitting back. Was a solid workout and my lats are sore as hell a few hours later :)

Meadows Rows
60x10
60x10
75x8
85x8
90x8
105x8
110x8/6

Low Cable Rows
110x14
120x12
130x10
140x8

Close Grip Pulldowns (hands facing)
180x15
180x15
180x15

DB Pullovers
60x12
60x12
60x12

DB Shrugs (3 count at the top)
60x10
60x10
60x10

HyperExtensions with Band
17
14

Dorsiflexion with Band
25
25
25
25

Standing Barbell Calf Raises
185x10
185x10
225x10
225x10
225x10
225x10
225x10


Have a good day all!
 
Holy meadows!!! You're on fire! Awesome job! I keep forgetting to work the meadows back into my routine!!
 
Woah! Crazyyyyyy session!
 
Nice work Wasme. That's a lot of back reppage, even for an MD routine.
 
Right off the bat, really feel the blood fill your lats... I have really been working on my mind/muscle connection with these.. changes things alot.
 
wasme said:
Right off the bat, really feel the blood fill your lats... I have really been working on my mind/muscle connection with these.. changes things alot.
Click to expand...

I agree this would be a great way to start back. You can really feel the parts of your lats that your working. I also really like starting with 1 arm bb rows.
 
Impressive volume in here! Nice job man!
 
wasme said:
Right off the bat, really feel the blood fill your lats... I have really been working on my mind/muscle connection with these.. changes things alot.
Click to expand...

You should try doing straight arm push downs with a reverse grip. I have to squat down a bit with my back against the pad to make sure I get a full stretch, but gawd DAMN does it hit my lats good!
 
i like leading off back day with pull-ups myself, but move stuff around enough to get variety and keep from getting stale....still, more often than not, i am starting with pull-ups
my back is all ached out today too, after my back session yesterday..got to play with some different stuff down at the gym, feeling it!
good times :smoker:
 
niners4reggie said:
I agree this would be a great way to start back. You can really feel the parts of your lats that your working. I also really like starting with 1 arm bb rows.
Click to expand...
This Meadows program I am currently following starts each back day with either Meadows Rows or 1 arm bb rows as you mentioned. And you are right gets you going pretty quick.
1ifeblood said:
You should try doing straight arm push downs with a reverse grip. I have to squat down a bit with my back against the pad to make sure I get a full stretch, but gawd DAMN does it hit my lats good!
Click to expand...
Will do. I actually used these back when I was going fst7 ..for my 7s...
snagencyV2.0 said:
i like leading off back day with pull-ups myself, but move stuff around enough to get variety and keep from getting stale....still, more often than not, i am starting with pull-upsmy back is all ached out today too, after my back session yesterday..got to play with some different stuff down at the gym, feeling it!good times :smoker:
Click to expand...
Awesome that you are enjoying the new gym. Nice to have a change of scenery at times I am sure, as well as different equipment. This would be the one thing about working out in the garage that I am missing - variety of equipment (almost typed ladies a$$es, but that too).I used to lead off with pull downs more often than not.
 
5/30/2014 Arms

Great arm session this morning. Have the day off work, so took my time getting things done around the house (cleaning) as a bit of a warmup before going out to the garage. Tomorrow, will be a planned day off as I have a full day downtown at the pro show and then plans in the evening with my wife.

Workout went like this...

Vbar Pushdowns
90x12
90x12
90x12


Tricep Quad Set

Vbar Pushdowns / Bench Dips / Pronated Kickbacks / Overhead Rope Extensions
100x12 ... 10 ... 25x6 ... 100x10
100x12 ... 10 ... 25x6 ... 100x10
110x12 ... 10 ... 25x6 ... 110x10
110x12 ... 10 ... 25x6 ... 110x10

- needless to say my triceps were torched by the end of this. NO rest between exercises, and only 30 seconds between quad sets


Bicep Tri Set

DB Curls / EZ Preachers / EZ Curls
35x10 ... 80x6 ... 80x6
35x10 ... 80x6 ... 80x6
35x10 ... 85x6 ... 80x6
35x10 ... 90x6 ... 80x6

- EZ Curls done with a 3 second neg
- as with tri's no rest between exercises and 30 seconds between sets.
- arms felt like balloons at the end...


Reverse EZ Curls
70x15
70x15
 
Man, I feel like such a punk reading everybody's workouts! Great job!
 
wasme said:
Nice to have a change of scenery at times I am sure, as well as different equipment. This would be the one thing about working out in the garage that I am missing - variety of equipment (almost typed ladies a$$es, but that too)..
Click to expand...
lol on the ladies asses - well i only seen one girl down there where i go, so far :shrug:

as far as variety - yes it is niice, but keep in mind i did like 5 bb'ing shows and worked out with same basic equipment in my home gym that I've had all along pretty much since 2004 .... and it worked out just fine ;)
it is what you make it, mate
 
snagencyV2.0 said:
as far as variety - yes it is niice, but keep in mind i did like 5 bb'ing shows and worked out with same basic equipment in my home gym that I've had all along pretty much since 2004 .... and it worked out just fine ;)
it is what you make it, mate
Click to expand...

So true... good point Steve.
 
Niiiiiiice arm workout!!! Mine hurting just reading that! ;)
 
Killed it. Amazes me you maintain that strength on 30s rests. I just taper with every set.
 
snagencyV2.0 said:
i like leading off back day with pull-ups myself, but move stuff around enough to get variety and keep from getting stale....still, more often than not, i am starting with pull-ups my back is all ached out today too, after my back session yesterday..got to play with some different stuff down at the gym, feeling it! good times :smoker:
Click to expand...
Totally agree! My back day always starts with wide grip pull-ups. It's when I'm fresh and can really focus and concentrate on my lats/back
 
snagencyV2.0 said:
lol on the ladies asses - well i only seen one girl down there where i go, so far :shrug: as far as variety - yes it is niice, but keep in mind i did like 5 bb'ing shows and worked out with same basic equipment in my home gym that I've had all along pretty much since 2004 .... and it worked out just fine ;) it is what you make it, mate
Click to expand...
I have a home gym with mostly free weights and a killer tower. It's everything I need
 
pete8407 said:
I have a home gym with mostly free weights and a killer tower. It's everything I need
Click to expand...
there you go - I have long been pretty much a straight & strict free weight kinda guy :D

hey pete, was almost thinking about doing the south bend show (ntl qualifier) on july 5th @ the Century Center..
after some consideration tho, if I do end up doing one, it will be my local show (Midwestern State championships) the following w/e
 
snagencyV2.0 said:
there you go - I have long been pretty much a straight & strict free weight kinda guy :D hey pete, was almost thinking about doing the south bend show (ntl qualifier) on july 5th @ the Century Center.. after some consideration tho, if I do end up doing one, it will be my local show (Midwestern State championships) the following w/e
Click to expand...
That's awesome, I'll be there! You should definitely do it!
 
pete8407 said:
That's awesome, I'll be there! You should definitely do it!
Click to expand...
when I was thinking about the south bend show, I was gonna ask you if you could put me up for the w/e at your crib! LOL :p
trying to save as much expense as possible...alas, if I do local show it don't get any cheaper than that (I'm just not a fan of the guy who runs that particular show is all)..I mean I can walk to the united arts center from my apartment, is like 4 blocks away
I've done this show 2x already
 
snagencyV2.0 said:
when I was thinking about the south bend show, I was gonna ask you if you could put me up for the w/e at your crib! LOL :p trying to save as much expense as possible...alas, if I do local show it don't get any cheaper than that (I'm just not a fan of the guy who runs that particular show is all)..I mean I can walk to the united arts center from my apartment, is like 4 blocks away I've done this show 2x already
Click to expand...

How come you don't have a log for me to follow?! :D
 
snagencyV2.0 said:
when I was thinking about the south bend show, I was gonna ask you if you could put me up for the w/e at your crib! LOL :p trying to save as much expense as possible...alas, if I do local show it don't get any cheaper than that (I'm just not a fan of the guy who runs that particular show is all)..I mean I can walk to the united arts center from my apartment, is like 4 blocks away I've done this show 2x already
Click to expand...
I could talk to my better half about it. I'm not sure who runs that show. I'm definitely going to see what I need to bring to the table for next year.
 
Well the pro show yesterday was a lot of fun. It's the first time they have had the IFBB Pro prelims for free. So we saw a lot of great stuff! My daughter came with me.. had a blast. ALl the big names where there (Coleman, Cutler, Kai, Heath) but we did not wait in the lines to meet them.. Of course now all motivated again!!!!


Today was legs - went a little something like this:




Leg Curls
50x10
70x10
90x10
100x10
100x10
100x10
100x8, drop 75x8, drop 45x8




Ham Killers (performed with hockey stick lol)
8
8
8


Leg Extensions
90x20
100x20
110x20


Barbell Squats
185x10
225x10
225x10
225x10


Smith Lunges (one leg at a time)
90x10
90x10
100x10


- form on these wasnt the best, gotta work on that


Stiff Legged Deadlifts
110x8
120x8
130x8
140x8


Front Squats (trying to get a feel for these)
Barx5
95x5
135x5
135x5


Great session, stairs a few hours later are just brutal.
 
It took me a couple times and dropping the weight to 95-115 on smith lunges to get them right. Doing them at the end doesn't help, and I definitely have to pause between some reps.

Glad to see you jumping on the front squat band wagon too! 315 by the end of summer!

Nice sesh, and I can't wait to go to my first show.
 
Thanks guys. Only did the front squats at the end because I had some time and thought I would 'practise'. :)

Wheels are sore as sh1t right now.. always a great sign!
 
Uh bro you need me to come carry your arse out of the gym! that is a wicked leg day my friend. !!

wasme said:
Well the pro show yesterday was a lot of fun. It's the first time they have had the IFBB Pro prelims for free. So we saw a lot of great stuff! My daughter came with me.. had a blast. ALl the big names where there (Coleman, Cutler, Kai, Heath) but we did not wait in the lines to meet them.. Of course now all motivated again!!!!


Today was legs - went a little something like this:




Leg Curls
50x10
70x10
90x10
100x10
100x10
100x10
100x8, drop 75x8, drop 45x8




Ham Killers (performed with hockey stick lol)
8
8
8


Leg Extensions
90x20
100x20
110x20


Barbell Squats
185x10
225x10
225x10
225x10


Smith Lunges (one leg at a time)
90x10
90x10
100x10


- form on these wasnt the best, gotta work on that


Stiff Legged Deadlifts
110x8
120x8
130x8
140x8


Front Squats (trying to get a feel for these)
Barx5
95x5
135x5
135x5


Great session, stairs a few hours later are just brutal.
Click to expand...
 
Great leg day bro!! That's awesome that your daughter got to go with! I would love to experience that with my daughters!!
 
Nice job rubber legs!
 
niners4reggie said:
Great leg day bro!! That's awesome that your daughter got to go with! I would love to experience that with my daughters!!
Click to expand...
It was pretty cool to take her. She goes to the gym a lot so was very interested and took it all in!


- Legs / glutes are sore as hell today... beauties! Chest/Shoulders on tap after work.
 
6/2/2014 Chest and Shoulders

Stellar workout today... chest was all pumped up and basically crawled from the garage. Hell, I had to sit on the front step before going in the house.

Rest Periods were 30-45 seconds

Dumbbell Press
45x10
55x10
60x10
70x8
75x8
75x8
75x6

Incline Barbell Bench - constant tension, no lockout
185x6
205x6
225x6
235x6
245x4
245x3

Banded Barbell Bench
135x6
185x6
185x6
185x6
185x6
185x4

- tried to pause out and that last set to squeeze out two more reps...but nothing left in the tank.
- the extra resistance from the pro minis made these very tough

Cable Crossovers
50x15
60x15
70x15

Reverse Cable Crossovers
60x16
60x35
60x30
70x25
70x20

- found these gruelling today... last two sets I did have some minor pauses

Dumbbell Rear Laterals - Hang and swing from incline bench
40x20
40x20
40x20

Over and Backs
65x10
75x10
75x10

Side Laterals
20x10
20x10
20x10


MUSIC: VOLBEAT - cranked to the hilt... :)
 
Wow!!! What a killer workout as always!!
 
Brother talk about killer chest workout my man. I swear put us together and I'd hate to see where we would be in chest oh no I wouldn't hate it lol i'd love it. Anyway solid as always and love volbeat. I been listening a lot to killswitch engage, all that remains, and check out admity afflictions pittsburg song. Man I can get so crunk in the gym listening to that song.
 
You must log in or register to reply here.
Back
Top