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....

No slight bend in the knees. I'd imagine it was just from the being near the end of the workout, was getting worn out.
 
Very nice leg day Wasme. I'm jealous of the chain squats too.

I have a 'funny feeling' from high rep SLDL's too. May be the rush of blood to the head when you go down, and exhaustion it takes to get the weight back up.
 
7/6/2014 Chest and Shoulders


Took me a while to get my mind on board with today's workout, but when I finally did it turned out pretty damn good - if I may say so myself. Increase in weight on some exercises, and the chain bench was kinda fun.


Dumbbell Press on Slight Decline - 30 seconds rest
40x8
50x8
60x8
70x8
75x8
80x8
80x8


- good stretch at the bottom driving up to lockout and flex for 1 second




Chain Bench Press, Explosive - 60 seconds rest
135x5
185x5
195x5
205x5
205x5
205x5
205x5
205x4

- all sets done with a set of chains on
- Pause at the bottom, then blast bar off chest
- Felt the difference the chains made once getting to 205, weight increased the further I pushed, was a good.




Slight Incline Barbell Press - 60 seconds rest
155x6
185x6
225x6
225x6
225x6


- constant tension, to 3/4 lockout.
- these really took everything I had left in my chest out


Ladder Pushups - 30 seconds rest
15,13,10
15,12,8


- set bar at three different height increments. No rest between heights


Dumbbell Side Laterals - 30 seconds rest
15x10
20x12
20x12
20x12


- seated, and conscious effort to not involve traps (really needed that mind muscle connection here)


Cage Press
95x5
105x5
115x5
125x5
125x5
125x5
125x5
125x5


- very painful


Rear Delt Destroyer Set
45x60
25x30
15x10


- ithe 60 was something along the lines of 38 and then another 22.. with a 5 second pause (did not put weights down though)




Felt really good leaving the garage today...and totally spent!
 
Awesome chest day brother. Sorry been away for lil while had the big V surgery wenesday. I need to try the decline db presses. I throw barbell declines in here and there but def need to be more consistent and try the db's.
 
Wow! Killer workout wasme!!! Great job!
 
wasme said:
7/5/2014 Reactive Pump - Week 2 - Legs


Beautiful morning to lift today. Legs are just trashed.






Leg Curls ss Bodyweight Squats (not part of reactive pump but done for my own benefit)




70x8 / 10
80x8 / 10
105x8 / 10
110x8 / 10
110x8 / 10
110x8, 5 sec rest 25 partials / 10




- hams felt those




Chain Squat / Foot elevated split squat (bw)
135x6 / 5
185x6 / 5
225x6 / 5
245x6 / 5
265x6 / 5
275x6 / 5
285x6 / 5


- added one set of chains
- explosive reps
- had more power today, however that last set was not all that explosive




Safety Bar Squat
135x6
185x4 + 205x4 + 215x4 + 225x4




- setup for this one was an escalating set of 16 reps. No rest after each 4 reps, except the time it took to add weight to the bar




Leg Extensions
90x10 + 10 second quad stretch
100x15 + 20 second quad stretch
100x20 + 15 partials + 30 second quad stretch




- explosive kick up and hold for one second





Stiff Legged Deadlift




160x15
160x15 (12,3)


- funny the 12,3 on the second set was identical to last week.
- find SLDL beyond 10 reps get me a little dizzy








Standing Calf Raise / Dorsiflexion
185x30 / 50
185x30 / 50




- calf raises were completed in the following fashion: 10 full reps, pause at the top for 10 count, 10 full reps, 10 count, final 10 reps and 10 count. BRUTAL.








Great session today... have some yard work to do now, should be interesting.
Click to expand...

Nice session simon. Just completed this leg day as well. I'm loving this program thus far
 
wasme said:
Indeed... Got a great deal on Glycofuse. Mixes really nice with BCAA + SAA
Click to expand...

Care sharing ??? I need to stock up on more. :-)

Yes the mixture is great. I actually just got unflavored last go around because I love the taste of blue razz BCAA + SAA
 
bean5er said:
Care sharing ??? I need to stock up on more. :-) Yes the mixture is great. I actually just got unflavored last go around because I love the taste of blue razz BCAA + SAA
Click to expand...

I've just been rocking karbolyn with blue razz bcaa... Delicious. I've never used glycofuse though.
 
bean5er said:
Care sharing ??? I need to stock up on more. :-)

Yes the mixture is great. I actually just got unflavored last go around because I love the taste of blue razz BCAA + SAA
Click to expand...


Unfortunately ... it was a local Canada Day sale (July 1st). Buy two get one free.


superbeast668 said:
I've just been rocking karbolyn with blue razz bcaa... Delicious. I've never used glycofuse though.
Click to expand...

Got one Karbolyn as well 50% off (only one they had) - unflavored.
 
wasme said:
Unfortunately ... it was a local Canada Day sale (July 1st). Buy two get one free. Got one Karbolyn as well 50% off (only one they had) - unflavored.
Click to expand...

Nice sales. Damn 50% off karbolyn is sweet I've never even seen it on sale! Lucky dog.
 
bean5er said:
I actually like Glycofuse the best bud give it a shot next time
Click to expand...

Fair enough. I probably will. I've been experimenting with my intra nutrition anyways. So far bcaa creatine betaine and carbs are my favorite. I'll see which carb source I like better now.
 
superbeast668 said:
Fair enough. I probably will. I've been experimenting with my intra nutrition anyways. So far bcaa creatine betaine and carbs are my favorite. I'll see which carb source I like better now.
Click to expand...

I know Breezy makes his own combo up at TrueNutrition.. come to think of it Justin might too.
 
yes - the glycofuse (or HBCD) with BCAA+SAA is a really nice mix, if you enjoy the intraWO carbs + aminos..

I'm not one for intraWO carbs usually - but I do utilize Vitargo S2/BCAA+SAA for intra-nutrition during tennis matches....these matches last anywhere from 2hrs to 3.5hrs or more..
for weight training, if you are not lifting for srs extended duration, and you are able to have both timely preWO feeding and postWO replenishment, then there really is no need to intraWO carbs..
to each their own

but postworkout is where it's at
dextrose, for the postWO win
like to mix things? then try combining your dextrose with some brown rice syrup....boom

that is all
 
snagencyV2.0 said:
yes - the glycofuse (or HBCD) with BCAA+SAA is a really nice mix, if you enjoy the intraWO carbs + aminos..

I'm not one for intraWO carbs usually - but I do utilize Vitargo S2/BCAA+SAA for intra-nutrition during tennis matches....these matches last anywhere from 2hrs to 3.5hrs or more..
for weight training, if you are not lifting for srs extended duration, and you are able to have both timely preWO feeding and postWO replenishment, then there really is no need to intraWO carbs..
to each their own

but postworkout is where it's at
dextrose, for the postWO win
like to mix things? then try combining your dextrose with some brown rice syrup....boom

that is all
Click to expand...

And by the same token one could say that if preWO and intra wo are taken care of the immediate post wo nutrition isn't important :-)

I simply eat within 90 mins after lifting. I've found recovery to be through the roof compared to pre and post only protocol. As you say though to each their own.
 
bean5er said:
And by the same token one could say that if preWO and intra wo are taken care of the immediate post wo nutrition isn't important :-)

I simply eat within 90 mins after lifting. I've found recovery to be through the roof compared to pre and post only protocol. As you say though to each their own.
Click to expand...
yes - the other part of my own protocol, involves eating a solid meal anywhere from 35-60min following my immediate postWO shake..
I find this superior to trying to load up on carbs pre/intra, in order to simply avoid "worrying" about postWO consumption
not only does it flow better, I feel it allows for superior fat-burning within the training session if I am not loading up on carbs for fuel within the training session, and this is at no expense to muscular accrual/waste

but yes Justin, to each their own, as I have already said
 
snagencyV2.0 said:
yes - the other part of my own protocol, involves eating a solid meal anywhere from 35-60min following my immediate postWO shake..
I find this superior to trying to load up on carbs pre/intra, in order to simply avoid "worrying" about postWO consumption
not only does it flow better, I feel it allows for superior fat-burning within the training session if I am not loading up on carbs for fuel within the training session, and this is at no expense to muscular accrual/waste

but yes Justin, to each their own, as I have already said
Click to expand...

Good stuff indeed Steve.

I advise others to play around with these different protocols and see what works best.
 
Thanks for your knowledge sharing on this one Steve.. I am just trying some different things out. See what my body responds to best.
 
Yesterday was an off day for me... feeling recovered from the weekend and ready to hit up Back this evening.
 
wasme said:
Thanks for your knowledge sharing on this one Steve.. I am just trying some different things out. See what my body responds to best.
Click to expand...
certainly - as Justin says, play around with things and come to your own conclusions
there is no shortage of protocols to employ, and no one-size-fits-all glove
experimentation = edification and, ultimately, intellectual & physical growth
 
7/8/2014 BACK

Late workout today (for me anyway). Not the fondest of working out this late either but was a solid one all the same.

Preworkout : .75 scoop of Stimul8, 1 scoop of Ignite, 4 caps of MaxPump (uncapped), 1 scoop of BCAA+SAA



One-Arm Barbell Rows
50x8
60x8
75x8
95x8
105x8
110x8
110x8


Smith Machine Rows
135x6
175x6
185x6
185x6
185x6

- explosive reps, driving elbows up
- numbers were up on this one today, felt stronger for sure.

Dumbbell Pullovers
60x10
60x10
60x10
60x10

- head off bench, using lats to move the weight to top of forehead

DB Shrugs
70x12
70x12
70x12

- 3 second pause at the top.


Chain Deadlifts
135x8
185x5
225x3 + 2 sets of chains
245x3 + 2 sets of chains
265x3 + 2 sets of chains
275x3 + 2 sets of chains
275x10

- Explosive reps off the floor
- Final set was straight reps, grinding out as many as possible
- Better feel for the added chains this time. I actually had them near the end of the bar wedged with collars and there was no interference this way.


Was very pleased with this session.
 
wasme said:
7/8/2014 BACK Late workout today (for me anyway). Not the fondest of working out this late either but was a solid one all the same. Preworkout : .75 scoop of Stimul8, 1 scoop of Ignite, 4 caps of MaxPump (uncapped), 1 scoop of BCAA+SAA One-Arm Barbell Rows 50x8 60x8 75x8 95x8 105x8 110x8 110x8 Smith Machine Rows 135x6 175x6 185x6 185x6 185x6 - explosive reps, driving elbows up - numbers were up on this one today, felt stronger for sure. Dumbbell Pullovers 60x10 60x10 60x10 60x10 - head off bench, using lats to move the weight to top of forehead DB Shrugs 70x12 70x12 70x12 - 3 second pause at the top. Chain Deadlifts 135x8 185x5 225x3 + 2 sets of chains 245x3 + 2 sets of chains 265x3 + 2 sets of chains 275x3 + 2 sets of chains 275x10 - Explosive reps off the floor - Final set was straight reps, grinding out as many as possible - Better feel for the added chains this time. I actually had them near the end of the bar wedged with collars and there was no interference this way. Was very pleased with this session.
Click to expand...

Fun back day. Looks like it pumped you up.
 
snagencyV2.0 said:
yes - the glycofuse (or HBCD) with BCAA+SAA is a really nice mix, if you enjoy the intraWO carbs + aminos.. I'm not one for intraWO carbs usually - but I do utilize Vitargo S2/BCAA+SAA for intra-nutrition during tennis matches....these matches last anywhere from 2hrs to 3.5hrs or more.. for weight training, if you are not lifting for srs extended duration, and you are able to have both timely preWO feeding and postWO replenishment, then there really is no need to intraWO carbs.. to each their own but postworkout is where it's at dextrose, for the postWO win like to mix things? then try combining your dextrose with some brown rice syrup....boom that is all
Click to expand...
Thanks snags, great workouts Wasme! Seems like your intensity has increased.
 
Those deads and OA rows looked fun. Great stamina, too.
 
superbeast668 said:
Fun back day. Looks like it pumped you up.
Click to expand...

Ya it was a good one... doms are significant today

pete8407 said:
Thanks snags, great workouts Wasme! Seems like your intensity has increased.
Click to expand...

In some respects i think Reactive pump might be a step up from Program 3 in some respects. Really liking the addition of chains.

RegisterJr said:
Those deads and OA rows looked fun. Great stamina, too.
Click to expand...

Thanks brother.. Stimul8/Ignite2 combo was keeping me going for sure.
 
Very nice back workout!!! Definitely looks intense! Great job
 
wasme said:
In some respects i think Reactive pump might be a step up from Program 3 in some respects. Really liking the addition of chains.
Click to expand...

I was actually thinking earlier about asking you to compare them because with P3 I was contemplating repeating it.

Do you think it would still be a step up without the chains? I have a feeling that my gym won't allow them.
 
RegisterJr said:
I was actually thinking earlier about asking you to compare them because with P3 I was contemplating repeating it.

Do you think it would still be a step up without the chains? I have a feeling that my gym won't allow them.
Click to expand...

Granted I am only nearing the end of week two (one more workout tomorrow).. but I am finding it a bit more intense. And remember I didn't have chains the first time around, nor did I to start with this time. I was half way through Reactive pump when I got injured at work. I have been through Program 3 twice.

Personally, I think both programs are great. But this one seems to have me almost crawling out of the garage. Add to that I have adhered to the 2 days off thus far.

Not sure how many weeks you have left, but I will keep you updated with my thoughts on the two over the next couple of weeks.
 
7/9/2014 Chest and SHoulder Pump

Still recovering from yesterdays back session but gave it my all and left the garage just wiped.

Neutral Grip DB Press / Band Over and Backs
50x12 / 8
60x12 / 8
70x12 / 8
70x10 / 8
70x9 / 8
70x8 / 8

- deep stretch, drive up for a one second flex


Cable Crossovers / Band Over and Backs
60x15 / 8
70x15 / 8
70x15 / 8
70x15 / 8


DB Bent Over Rear Lateral Raises + Hang and Swing
20x20 + 30
20x20 + 30
20x20 + 30
20x20 + 30

- The pain during the hang and swings was simply insane but battled through


Spider Crawls / Band Over and Backs
45 seconds / 8
45 seconds / 8
45 seconds / 8
45 seconds / 8

- had to pause on set 4...


I need food.
 
That's a great workout, I'm going to spider crawls at the end of my next shoulder workout, oh yea it's tomorrow:)
 
Ha! Get that food!

Nice work Wasme, and I definitely can't wait to try spider crawls either.

I'm half way through week 10.
 
Had to look up the video for spider crawls:

Invalid Link Removed

Freaky!
 
I'm sure I've said this before but you're a beast! Great job!
 
wasme said:
Granted I am only nearing the end of week two (one more workout tomorrow).. but I am finding it a bit more intense. And remember I didn't have chains the first time around, nor did I to start with this time. I was half way through Reactive pump when I got injured at work. I have been through Program 3 twice.

Personally, I think both programs are great. But this one seems to have me almost crawling out of the garage. Add to that I have adhered to the 2 days off thus far.

Not sure how many weeks you have left, but I will keep you updated with my thoughts on the two over the next couple of weeks.
Click to expand...

Pretty much this^^^

I'm doing it currently with bands no chains. This program, like Simon said, is just a bit more. Both are great and like Simon I've been through program 3 twice as well.
 
RegisterJr said:
Ha! Get that food!

Nice work Wasme, and I definitely can't wait to try spider crawls either.

I'm half way through week 10.
Click to expand...

I will let you know how week 3 goes... last workout of week 2 tonight...

kenpoengineer said:
Had to look up the video for spider crawls:

Invalid Link Removed

Freaky!
Click to expand...

Good word for it!

love2liftkat said:
I'm sure I've said this before but you're a beast! Great job!
Click to expand...

Thanks kat.

bean5er said:
Pretty much this^^^

I'm doing it currently with bands no chains. This program, like Simon said, is just a bit more. Both are great and like Simon I've been through program 3 twice as well.
Click to expand...

Right on Justin, glad you agree.
 
You must log in or register to reply here.
Back
Top