Wasme's recomp journey....

RegisterJr said:
You know where to find me if you need help or to talk about your other drama. Just know it's temporary.
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Thanks Thomas, I appreciate that!
pete8407 said:
Your 1 arm BB rows and meadows rows are awesome! The weight you listed, does that include the bar or is that just the plates ?
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Thanks man. Those are the plates only.
kenpoengineer said:
Still a hell of a workout in spite of concentration problems! Beast mode ON!
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I don't think the numbers would have been any better, just headspace if you know what I mean. Thanks bro.
JudgementDay said:
Damn strong 1 arm barbell rows!I've never tried those, but they look hard lol
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Tommy you gotta try them.. 1 Arms and the Meadows Rows...
packers6211 said:
Killler back workout brother! I swear man i need to start doing one arm rows or even both arms lol.
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Do it Pack!
 
trivia time for simon: I been casually paying attention to the NHL playoffs - seems like there have been some crazy games and series comebacks this yr - but, I don't foresee rangers making any noise like that in this yrs Stanley cup..

so, got me to thinking...has there been any team in hockey ever to come back from a 3-0 deficit in the finals? for that matter, has there been any team ever in history in ANY sport in north america, to come back from that cliff edge and be victorious?

there has been one -- name that team sir
(if you google and cheat, I will know and it will not count) :nono:
 
Couldn't tell you the year.... long time ago though.. but I think the Leafs of all teams did it... ?

....good to see you are watching some hockey my friend!
 
1942 against the Red Wings. It's on a couple of the hockey twitter accounts I follow along with some hockey sites I read
 
6/10/2014 - ARMS -


Mentally I felt far more prepared today...

VBar Pushdowns
90x12
100x12
110x12


Quad Set

Bench Dips / Pronated KickBacks / Bent Over Tricep Extensions / Triangle Pushups
8 / 25x6 / 100x12 / 13
8 / 25x6 / 100x12 / 14
8 / 25x6 / 100x12 / 13
8 / 25x6 / 100x12 / 12

Hammer Curls
25x10
30x10
35x10
40x10
50x10
50x10

Ez Bar Curls - 3 second negative
90x6
100x6
110x6
110x5

Reverse EZ Preacher
75x8
75x8
75x8

- these felt weird but got them done, but i seemed to have aggravated my shoulder on them

Standing DB Curls - hands up
30x8
35x8
35x8


That puts week 9 to bed. 3 weeks worth of workouts left in this one. I am either going to do Reactive Pump next, or give MI-40 a try - still have time to decide though.

Have a good evening all.
 
Awesome arm session! So glad your mind was more in it today! Always makes you feel better! I hope your shoulder is ok!
 
That's a great arm session, with all that volume your pump had to be awesome. I really liked that quad set for the triceps, that has my name written all over it:)
 
Wasme is also a cyborg! Jealous of that volume brother!
 
Morning gents... was a very good workout. Today is supposed to be a rest day as I am trying to adhere to a 2 on / 1 off schedule. That said, might do legs tonight depending when I get home etc.
 
wasme said:
6/9/2014 BACK and Calves Rowathon Part 2... unfortunately I wasn't feeling it by the time I got home and out to the garage. Typically find coming the commute home added to whatever 'drama' is awaiting, and then everything weighing on you that needs to be done really can put a damper on things. The last couple of weeks I have been able to clear my mind - wasn't the case today. Well there is always tomorrow! Anyways, enough complaining.. One Arm Barbell Rows 45x10 55x10 65x10 75x10 85x10 95x10 105x8/7 Meadows Rows 75x15 80x15 85x15 - 15 per side was a helluva grind let me tell ya. - both the above exercises with no rest just left, right, left, right.... (except for adding weight to bar) Seated Low Rows 110x10 130x10 140x10 - deep stretch on these - 45 seconds between sets DB Pullovers 60x10 60x10 60x10 DB Shrugs 70x10 70x10 70x10 - 3 second pause at the top Hyper-extension with Band 10 10 10 Dorsiflexion with Band 25 25 25 25 Standing Barbell Calf Raise 205x15 + 10 bodyweight reps as a rest period 205x15 + 10 205x15 + 10 205x15 + 10 205x15 + 10 205x15 + 10
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Good work
 
6/11/2014 LEGS

Well... today was to be a rest day. However, I was riding a good mindset so thought I would take advantage - glad I did, as I had a great workout. Legs are just messed up now lol

Lying Leg Curls / Bodyweight Squats
70x10 / 10
95x10 / 10
105x10 / 10
110x10 / 10
110x10 / 10
110x10 drop 70x8 + 25 partials / 10

- the drop set and especially partials had my hams just on fire
- bodyweight squats, really helped me loosen and warm up for weight

Barbell Squats / Bodyweight Split Squats
135x10 / 5 per side
185x10 / 5
205x10 / 5
225x6 / 5
245x6 / 5
255x6 / 5
265x5 / 5
265x4 / 5


Hack Squat
160x6
185x6
205x10 drop 135x8
135x20

- legs at this point felt shocked and sore as hell

Smith Lunges
95x12
95x12

- all 12 done on one side then the other

Barbell Stiff Legged Deadlifts
160x8
180x8
190x8


....all she wrote.
 
So much for a rest day crazy fella! Lol jkn That's a heck of leg day!! Crazy #'s! Great job as always!!
 
Nothing like blasting legs on a rest day! Way to kill it, Si!
 
Always good to get that feeling when you normally shrug it off as an off day. You will get some of the best workouts when that happens. Killer leg day brother.
 
That looked like a 'fun' leg day.
 
kenpoengineer said:
It's amazing "what" we consider "fun"! Nice leg day Wasme the Cyborg!
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It is always fun when we kill it. A bad workout, can make me very grouchy lol.


superbeast668 said:
I bet super setting bw squats and split squats really turned that leg day into hell
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Indeed. I added the BW Squats in .. but the Splits were part of the Meadows.

I actually think both are helping too. I seemed to be able to get a little lower after doing both.
 
wasme said:
6/11/2014 LEGS

Well... today was to be a rest day. However, I was riding a good mindset so thought I would take advantage - glad I did, as I had a great workout. Legs are just messed up now lol

Lying Leg Curls / Bodyweight Squats
70x10 / 10
95x10 / 10
105x10 / 10
110x10 / 10
110x10 / 10
110x10 drop 70x8 + 25 partials / 10

- the drop set and especially partials had my hams just on fire
- bodyweight squats, really helped me loosen and warm up for weight

Barbell Squats / Bodyweight Split Squats
135x10 / 5 per side
185x10 / 5
205x10 / 5
225x6 / 5
245x6 / 5
255x6 / 5
265x5 / 5
265x4 / 5


Hack Squat
160x6
185x6
205x10 drop 135x8
135x20

- legs at this point felt shocked and sore as hell

Smith Lunges
95x12
95x12

- all 12 done on one side then the other

Barbell Stiff Legged Deadlifts
160x8
180x8
190x8


....all she wrote.
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Brutal leg workout!

Bet it sucks walking up and down stairs today lol
 
6/12/2014 Chest and Shoulders

Another pretty good performance in the garage. Mind, muscle connection on point. Absolutely sweat buckets between the heat in the garage and the full scoop of Stimul8.

DB Flat Press
40x10
50x10
60x10
70x8
75x8
80x6

Incline Barbell Bench
135x6
185x6
205x6
225x6
245x4
245x4

Banded Bench Press
185x5
205x5
225x4
225x3 - almost didnt get this last one up

Cable Crossovers
70x15
70x14
70x12

Reverse Cable Crossovers ss Band Over and Backs
70x20 / 8
80x15 / 8
90x12 / 8
90x10 / 8

Bent Over Rows ss Band Over and Backs
90x15 / 8
90x15 / 8
90x15 / 8

- Rows were done with elbows up, not against sides to work rear delts

DB Side Laterals ss Band Over and Backs
20x15 / 8
20x12 / 8
20x12 / 8


After workout, went in the house and to my surprise my daughter asked me if we could go out for some sushi as an early Father's Day present. Couldn't say no to that. We had a great time. Nice to spend some one on one time and have a good chat. Thought it was very sweet of her too.. very unexpected.

Have a good evening all.
 
Another strong workout!Damn I haven't even hit the 3/4th scoop mark yet with STIMUL8, sure does increase sweat output.
 
I had sushi for dinner tonight and thought about you and your wife! ;) This stuff would light you on FIRE!!
 

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Wasme.... You have an Asian wife, are a B's fan, and enjoy moving massive amounts of steel?? We, sir, would be great friends!
 
I had sushi last night...and this morning...will have her tonight too if she comes over again...(she might be too sore tho)
errr wait - come to think of it, her name might have been suzy (oops)
 
snagencyV2.0 said:
I had sushi last night...and this morning...will have her tonight too if she comes over again...(she might be too sore tho)
errr wait - come to think of it, her name might have been suzy (oops)
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Ha, you're so witty. ;-)
 
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