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Wasme's recomp journey....

wasme said:
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!
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I added front squats as well last workout. Nice leg work.
 
packers6211 said:
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.
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Pittsburg song rocks ... hear it on Octane (Sirius) all the time... Might hit up Killswitch Engage for back tonight.

HokiePride said:
I added front squats as well last workout. Nice leg work.
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Thanks HP!
 
6/3/2014 BACK and Calves

Another great workout.. motivation is way up, feeling top notch.

This one was dubbed 'Rowathon':

Meadows Rows
50x10
60x10
70x10
80x8
90x8
95x8
100x8

- called my daughter out to the garage and taught her how to do both Meadows/One Arm rows while she is in 'her zone'. Funny how quick they catch on.

One Arm Barbell Rows
90x8
90x8
90x8
90x8

Seated Cable Rows
110x10
120x10
130x10

Dumbbell Pullovers
55x10
55x10
55x10

Banded Good Mornings
10
10
10

Banded Hyperextensions
15
15

Dorsiflexion with Band
25
25
25
25

Standing Barbell Calf Raises
135x20
205x20
205x20
205x20
205x20
205x20

- After each set of 20, my rest period consisted solely of 10 slow bodyweight reps...then back under the bar. These became very painful.


Another great session... after which q'd up some basa fillets, a sweet potato and made a nice salad. First time eating Basa. Was ok.
 
Aweesome rowathon!!!
 
Heck yeah he is!! Awesome rowathon wasme!!
 
Thanks everyone. Like I mentioned yesterday, feeling in a good place at the moment. Back and leg have fully recovered and I am in the zone for the most part.

Chest still sore, today lats and calves are being very unfriendly to me! Actually, calves have not hurt like this in a while. Nice!

Arm session this evening...


Mass 550 update: muscle hardness \ pump at all times.
 
You guys make the 550 look so good.
 
I know it would seem bias however, I have always been honest about products and Mass 550 is legit.

6/4/2014 ARMS

Was psyched to get home and belt this one out. Mind / muscle connection was stellar, pump was great and the will totally there to blast the pipes.

Vbar Pushdowns
90x10
100x10
100x10

Tri-Set
Bent Over Rope Extensions / Kickbacks / Bench Dips
100x12 / 30x6 / 8
110x12 / 30x6 / 8
110x12 / 30x6 / 8
110x12 / 30x6 / 8

Ez Bar Lying Extensions
70x20
70x20
70x16,4


Standing Dumbbell Curls - palms up
35x8
35x8
40x8
40x8

EZ Bar Curls - 3 second descent
80x6
90x6
100x6
110x6 - a little body english on the last couple of reps here

Hammer Curls
40x10
40x10
40x10
40x10

Reverse EZ Bar Curls
70x12
70x12
70x12


...and tomorrow will be a rest day. ;)
 
Talk about the GUN SHOW workout :D

Nothing like finishing arms up with reverse EZ bar curls. Pumps, Pumps, Pumps!
 
Got that right JD!



Quick little update here... today is a rest day.


Calves from two days ago are just screaming still. Obviously hit those perfectly with the 10 second bodyweight reps between sets and no 'real rest'. Besides that recovery seems to be a little quicker than normal (attribute that to Mass 550 and BCAA+SAA).
 
Good to see you're getting your rests in. People your age need as much as possible.

;)

I'm going to try that calf routine. Are you using a smith?
 
RegisterJr said:
I'm going to try that calf routine. Are you using a smith?
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It's pretty damn good I can tell you that. Credit to @Invalid Link Removed though - He did something very similar a few weeks back.
snagencyV2.0 said:
what a jerk
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Tell me about it... some people's kids
gymwrenchwv said:
I love nap time. To bad I don't get one either.
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I haven't had one in years... bull$hit I tell ya!

Rest day, has been a good one though.

Have the day off work tomorrow so will train in the morning and then some sushi / sushimi planned for lunch.
 
There's a lot of napping going on in here! Looking for another Wasme Workout!
 
I would give anything to take a nap everyday lol. Good stuff in here simon.

Quick question, I'm starting reactive pump on monday, I'm under the understanding that each section is two weeks for a total of 12 Weems correct?
 
kenpoengineer said:
There's a lot of napping going on in here! Looking for another Wasme Workout!
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Update coming here in a few minutes... great leg workout!
bean5er said:
I would give anything to take a nap everyday lol. Good stuff in here simon.Quick question, I'm starting reactive pump on monday, I'm under the understanding that each section is two weeks for a total of 12 Weems correct?
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Thanks Justin. Yes Reactive Pump do each week twice before moving to the next.
 
6/6/2014 LEGSThis was a fantastic leg workout. Numbers are not my highest but everything felt on point and I was absolutely exhausted at the end of it. I have found that since hurting my back / sciatic nerve a couple of months back, I cannot get as low on squats. My thoughts are that somehow I am still protecting my lower back. Below you will see I added in bodyweights squats with my leg curls to really get everything warmed up and pushed these as low as I could go. I will continue this method each leg day as it seems to be effective, as today I did get lower than any previous workout. Lying Leg Curls / Bodyweight Squats ATG70x10 / 1070x10 / 1080x10 / 1090x10 / 1095x10 / 10100x10 / 10100x10 / 10Barbell Squats / Bodyweight Split Squat (as per Meadows)135x10 / 5185x10 / 5205x10 / 5225x6 / 5245x6 / 5265x6 / 5275x6 / 5 - Squats to parallel- Split squats front foot elevated, lunge down with back legHack Squat135x10185x10205x10215x10225x10 Dumbbell Lunges50x1050x1050x10 - performed walking style (one leg at a time)Stiff Legged Deadlifts160x8160x8170x8170x8- back felt a little tender on these but nothing to worry about...about ready to go maul some sashimi/sushi Have a good day all..
 
wasme said:
6/6/2014 LEGSThis was a fantastic leg workout. Numbers are not my highest but everything felt on point and I was absolutely exhausted at the end of it. I have found that since hurting my back / sciatic nerve a couple of months back, I cannot get as low on squats. My thoughts are that somehow I am still protecting my lower back. Below you will see I added in bodyweights squats with my leg curls to really get everything warmed up and pushed these as low as I could go. I will continue this method each leg day as it seems to be effective, as today I did get lower than any previous workout. Lying Leg Curls / Bodyweight Squats ATG70x10 / 1070x10 / 1080x10 / 1090x10 / 1095x10 / 10100x10 / 10100x10 / 10Barbell Squats / Bodyweight Split Squat (as per Meadows)135x10 / 5185x10 / 5205x10 / 5225x6 / 5245x6 / 5265x6 / 5275x6 / 5 - Squats to parallel- Split squats front foot elevated, lunge down with back legHack Squat135x10185x10205x10215x10225x10 Dumbbell Lunges50x1050x1050x10 - performed walking style (one leg at a time)Stiff Legged Deadlifts160x8160x8170x8170x8- back felt a little tender on these but nothing to worry about...about ready to go maul some sashimi/sushi Have a good day all..
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This is pissing me off! lol
 
6/6/2014 LEGS


This was a fantastic leg workout. Numbers are not my highest but everything felt on point and I was absolutely exhausted at the end of it.

I have found that since hurting my back / sciatic nerve a couple of months back, I cannot get as low on squats. My thoughts are that somehow I am still protecting my lower back. Below you will see I added in bodyweights squats with my leg curls to really get everything warmed up and pushed these as low as I could go. I will continue this method each leg day as it seems to be effective, as today I did get lower than any previous workout.

Lying Leg Curls / Bodyweight Squats ATG
70x10 / 10
70x10 / 10
80x10 / 10
90x10 / 10
95x10 / 10
100x10 / 10
100x10 / 10




Barbell Squats / Bodyweight Split Squat (as per Meadows)
135x10 / 5
185x10 / 5
205x10 / 5
225x6 / 5
245x6 / 5
265x6 / 5
275x6 / 5

- Squats to parallel
- Split squats front foot elevated, lunge down with back leg




Hack Squat
135x10
185x10
205x10
215x10
225x10



Dumbbell Lunges
50x10
50x10
50x10

- performed walking style (one leg at a time)


Stiff Legged Deadlifts
160x8
160x8
170x8
170x8


- back felt a little tender on these but nothing to worry about






...about ready to go maul some sashimi/sushi


Have a good day all..
 
Great job on legs! Sciatic pain sucks!! Glad you found a way to help!! Super jealous of the sushi! You're smart to go without the kids! It's a little cheaper that way! lol
 
wasme said:
I have been looking forward to this all week lol

You play much golf?
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Used to play a lot (was around a 3 handicap locally) but my kid (s) have pit a damper on that. My 5 year old is a pretty rad golfer so another year or two I'll be playing a ton.
 
bean5er said:
Used to play a lot (was around a 3 handicap locally) but my kid (s) have pit a damper on that. My 5 year old is a pretty rad golfer so another year or two I'll be playing a ton.
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I broke 100 for my first time ever last year.! Lmao
 
love2liftkat said:
Great job on legs! Sciatic pain sucks!! Glad you found a way to help!! Super jealous of the sushi! You're smart to go without the kids! It's a little cheaper that way! lol
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Thanks! Actually my wife is a teacher, her son is still in elementary school and today is a PA day. So the three of us are going to go. He is only 11, and only had sushi a couple of times so will be fun. But you are right it gets way more expensive when you take kids along.
bean5er said:
Used to play a lot (was around a 3 handicap locally) but my kid (s) have pit a damper on that. My 5 year old is a pretty rad golfer so another year or two I'll be playing a ton.
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Like you, I used to play a lot as well. Then I had kids and well the time/money is just not there. Plus I hurt my back bad a few years back and every time I golfed it aggravated it because of course I have to swing to kill the ball lol. I should really hit the driving range again as I have not been out in probably 3 years.
superbeast668 said:
I broke 100 for my first time ever last year.! Lmao
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Best I ever did was a 97 lol..
 
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