Wasme's recomp journey....

Oh, I really like the look of the chest/shoulder super sets. Getting a little more excited for RP.
Except for sixways SS with 20x O&B's. Lol. That sounds horrendous.
 
Ha!
 
7/17/2014 Amrs (+ 2nd Calves Day)

Led the day off with a 5km run... 2.8km of it was at the track which albeit boring is a great way to build a bit of HIIT into it. Strong pace on the straights, more relaxed on the curves.

Arms were pumped right up after this one..

Rope Pushdown / 1.50 Cable Curl
90x15 / 60x10
90x15 / 60x10
100x15 / 70x10
100x15 / 70x10
100x15 / 70x10
110x15 / 70x10

- half a rep out of the bottom + full rep = 1 rep


Cross Body Hammer Curl / One Arm Cable Extension
45x10 / 30x10+5 partials
45x10 / 40x10+5 partials
45x10 / 45x10+5 partials
45x10 / 45x10+5 partials

- using one end of rope, face away from stack and bring arm across body, extending and flexing the tricep


Incline Barbell Extension / Preacher Curl
70x12 / 80x8
70x12 / 90x8
70x12 / 90x8
70x12 / 90x8

- 3 second decent on preacher curl


Standing Calves
205x15
225x15
225x15
225x15
225x15
225x15
 
Strong lifts Wasme. Those preacher curls are heavy.
 
RegisterJr said:
Strong lifts Wasme. Those preacher curls are heavy.
Click to expand...

They were pretty tough, but got it done!





7/18/2014 REST DAY

Went for a brisk 60 minute walk with my wife this morning. But that was about it.

Last nights treat was this (and damn was it good):

Invalid Link Removed
 
wasme said:
Ran at the track this morning which was easier on it. Feeling good right now thanks!
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That's great!! I'm not sure how I missed your arm workout yesterday! Those 1 arm extensions sound killer!! That's steak looks soooo yummy too!!
 
Mmm. Topped with juicy mushrooms...
 
love2liftkat said:
That's great!! I'm not sure how I missed your arm workout yesterday! Those 1 arm extensions sound killer!! That's steak looks soooo yummy too!!
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The 1 arm extension was awesome, the partials at the end were tough even with such a limited rom.

RegisterJr said:
Mmm. Topped with juicy mushrooms...
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wicked442 said:
Food looks great dude!
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Was kick ass!

snagencyV2.0 said:
simon with the mouth-watering food pic!
that thing looks straight out of a magazine or something...pretty
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I know they have expanded to the USA, but not sure as for locations, but this place is called The Keg. Never had a bad meal there, consistency is just amazing.
 
7/19/2014 LEGS

This workout was slightly more intense than last week (same workout but used breezy11 high rep protocol for the leg press, was killer).

Leg Curls / BW Squat
70x10 / 10
80x10 / 10
90x10 / 10
105x12 / 10
115x10 / 10
120x8 / 10
120x8 drop 95x8 drop 60x14


Chain Squat / BW Split Squat
155x6 / 6
185x6 / 6
205x6 / 6
225x6 / 6 - 1 set chains
245x6 / 6 - 1 set chains
255x6 / 6 - 2 set chains
255x5 / 6 - 3 set chains

- explosive squats
- as with last week the last set was not explosive at all


Banded Leg Press (Smith Rack - lying on floor)
185x25
225x25
265x25
305x19

- constant tension
- could only get to 19 on the last set legs were no longer cooperating.

1.25 Hack Squat
185x10
235x8
235x8 drop 185x6

- last two reps of the drop set were wobbly and didnt get as deep
- after each set did 30 second deep stretch for quads

SLDL
160x15
160x15

Calf Raises / Dorsiflexion
205x30 / 50
205x30 / 50
205x30 / 50

- 30 reps done in the following fashion (10, 10 sec hold at top + 10, 10 sec hold at top + 10, 10 sec hold at top)


Sat on my bench for about 10 minutes after this one before heading in. Legs simply trashed. Great workout.
 
Killer leg session indeed! Love the intensity on the leg press too!
 
Awesome workout indeed. How're you doing your hacks at home? How did the smith-press feel this go?
 
Brother I don't need to say anything bc we already know how freaking intense and volume crazy you are but son i'd have to be carted out of the gym after that leg workout!! Our gym is just now about to get a hack squat machine and I can't wait!!
 
My legs are aching just reading your workout! Nice!
 
love2liftkat said:
Killer leg session indeed! Love the intensity on the leg press too!
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Thanks Kat... they were gruelling

RegisterJr said:
Awesome workout indeed. How're you doing your hacks at home? How did the smith-press feel this go?
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I angle a patio stone, feet out in front and ride the angle with my back as straight as possible. Mimics it the best I can.

The smith leg press felt way better this time. I know I can't get to the weight that the rest of you push on a sled, so went with a good weight and sh*t load of reps and 60 rests. THe constant tension and bands added something for sure.

packers6211 said:
Brother I don't need to say anything bc we already know how freaking intense and volume crazy you are but son i'd have to be carted out of the gym after that leg workout!! Our gym is just now about to get a hack squat machine and I can't wait!!
Click to expand...

Thanks brother.. as always too kind with your words

wicked442 said:
Great wo! Love the chains.
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aceroni was right, the chains are a fantastic addition

kenpoengineer said:
My legs are aching just reading your workout! Nice!
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lol thanks Mark
 
7/20/2014 Chest / Shoulders


Really good workout this morning. Focus was laser like today, and the sweat... was just soaked.

- Started with 5km run fasted upon rising (2 scoops of BCAA+SAA into me and out the door). Pace getting better here!


DB Press on Slight Decline
40x8
55x8
65x8
75x8
75x8
75x8
75x8


- full stretch at the bottom and lockout/flex for 2 seconds






Reverse Band Banch Press - Explosive
155x5
185x5
225x5
235x5
245x5
255x5
275x3


- weight down to chest, and explosive to lockout
- last set was not explosive at all, just wanted to see what I could do with the help from the band, out of the bottom




Incline Barbell Press - Constant Tension
185x6
215x6
225x6
245x5


- plates under head of bench for the slight incline
- 3/4 lockout


Stretch Pushups with Chains / Stretch
Failure + 1 set of chains / 30 sec
Failure + 1 set of chains / 30 sec
Failure + 2 sets of chains / 30 sec


DB Rear Side Lateral Raise
30x20
30x20
30x20


- full range of motion




Facepulls
110x12
110x12
110x12


- hold contraction for 2 seconds on each rep




Cage Press
115x5
125x5
135x5
145x5
155x5
 
wasme said:
7/20/2014 Chest / Shoulders

Really good workout this morning. Focus was laser like today, and the sweat... was just soaked.

- Started with 5km run fasted upon rising (2 scoops of BCAA+SAA into me and out the door). Pace getting better here!

DB Press on Slight Decline
40x8
55x8
65x8
75x8
75x8
75x8
75x8

- full stretch at the bottom and lockout/flex for 2 seconds

Reverse Band Banch Press - Explosive
155x5
185x5
225x5
235x5
245x5
255x5
275x3

- weight down to chest, and explosive to lockout
- last set was not explosive at all, just wanted to see what I could do with the help from the band, out of the bottom

Incline Barbell Press - Constant Tension
185x6
215x6
225x6
245x5

- plates under head of bench for the slight incline
- 3/4 lockout

Stretch Pushups with Chains / Stretch
Failure + 1 set of chains / 30 sec
Failure + 1 set of chains / 30 sec
Failure + 2 sets of chains / 30 sec

DB Rear Side Lateral Raise
30x20
30x20
30x20

- full range of motion

Facepulls
110x12
110x12
110x12

- hold contraction for 2 seconds on each rep

Cage Press
115x5
125x5
135x5
145x5
155x5
Click to expand...

Strong pressing Simon, especially the cage presses.

When you do them do you rest on the pins every rep?
 
Geez! That's a lot of volume. I'll have to google what a cage press is, not even sure on it. Impressive!
 
Strong presses... All of them. I can't wait to get where you're at.

Those cage presses are tough to me. Do you lean forward and press in on those?
 
Strong chest and shoulder day! Cage presses scrape the paint off the cage! No one likes a scratched up cage! Lol jk
 
aceroni said:
Strong pressing Simon, especially the cage presses.

When you do them do you rest on the pins every rep?
Click to expand...

Thanks Ace. Yes, the pause takes any momentum away, but at the same time allows me to gear up for the next push.

turff49 said:
Geez! That's a lot of volume. I'll have to google what a cage press is, not even sure on it. Impressive!
Click to expand...

www.youtube.com/watch?v=iCYS8Y44n8w

RegisterJr said:
Strong presses... All of them. I can't wait to get where you're at.

Those cage presses are tough to me. Do you lean forward and press in on those?
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Dude you are there and beyond on other exercises... lol

Yes I do, lean in and press up hard.

kenpoengineer said:
Strong chest and shoulder day! Cage presses scrape the paint off the cage! No one likes a scratched up cage! Lol jk
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Going to have to do some paint touch ups .. ;)

snagencyV2.0 said:
this dude is king of volume, of that there is no doubt
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Thanks Steve.
 
07/21/2014 Rest Day

...Legs, Chest, Shoulders all feeling it today... Even though I am not a fan of running any time but the morning, I will probably go for a run after work.


Have a good day all.
 
Solid work per usual, wasme. Glad you liked the high rep leg press; they can be brutal.
 
Insane volume as always!! Enjoy your run later! :)
 
Guys and girls!!! Volume is what's tattoo to his arse cheeks and if you cut him he bleeds volume. I'm convinced he is the absolute King of Volume.
 
wasme said:
..Thanks Kat/Pack... Got my run in. Was dying by the time I was finished. Humidex @ 37 Celsius. Back tomorrow.
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Nicely done! I bet you were!!
 
wasme said:
..Thanks Kat/Pack... Got my run in. Was dying by the time I was finished. Humidex @ 37 Celsius. Back tomorrow.
Click to expand...
Come on down to Myrtle Beach!
Sunny and typically hot in the 90's, humidity in the 85-90% and a dew point in the high 70's!
You sweat the weight off just going to the car.

Winter time here is paradise though..
 
turff49 said:
Come on down to Myrtle Beach!
Sunny and typically hot in the 90's, humidity in the 85-90% and a dew point in the high 70's!
You sweat the weight off just going to the car.

Winter time here is paradise though..
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I will be there Oct 12-16... just booked my flight :) Love running on the beach there.
 
I'm heading to myrtle beach in the winter to visit my buddy who just got a job out there. Sounds like a great time!
 
October is a great month to come to Myrtle. Jan/feb are our worst months but for everyone in the north then it seems pretty good.
 
7/22/2014 Back


Really felt stronger on this one. Numbers were up a little here and there, but mind / muscle connection was spot on and things were very fluid.




Meadows Rows
60x8
80x8
95x8
105x8
115x8
125x8




Cable Low Row - with Band
140x6
150x6
160x6
160x6


- band really added something at contraction on these


Stretch Pulldowns
200x8
210x8
220x8


- stretch portion of this felt great...could really feel my lats pulling out and up


DB Shrug
70x12
70x12
70x12


- two to three second pauses at the top




Chain Deadlifts - Explosive
135x8
185x5
225x3 - 1 set of chains
255x3 - 1 set of chains
275x3 - 2 sets of chains
305x2 - 3 sets of chains (was not explosive at all and the thrid rep was plain sloppy so doesn't count.)
255x8 - 2 sets of chains



...was wiped. But not too tired to make a nice post workout meal:

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Is that meal just "your" dinner? What will everyone else eat?? lol
 
Strong stretchers and deads Simon!

Oh my, that looks good.
 
7/23/2014 Chest/Shoulders Pump

This one pretty much mirrored last week, although I did get a 5km run in before heading into the garage. Felt good and was just sweating bullets. Stimul8 before cardio just increases sweat output like no other. Quicker pace today as well.


DB Press (neutral grip)
40x10
50x10
60x10
70x12
70x12
75x12
75x12




Machine Flies / DB Bent Over Side Lateral
100x10 / 35x20
100x10 / 35x20
110x10 / 35x20
110x10 / 35x20




DB Hex Press / Face Pulls
40x10 / 110x10
50x10 / 110x10
50x10 / 120x10
50x10 / 120x10




6Ways / Band Over and Backs
10x10 / 20
10x10 / 20
10x10 / 20
10x10 / 20


- said it last week, will again this superset is just brutal. I cannot do 20 Band over and backs without a pause here and there just burns too much lol.

Have a good evening all..
 
wasme said:
7/23/2014 Chest/Shoulders Pump

- said it last week, will again this superset is just brutal. I cannot do 20 Band over and backs without a pause here and there just burns too much lol.

Have a good evening all..
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I imagine so. I take pauses sometimes on the 8-10's.

Nice presses Wasme. Every time you post I more and more look forward to this routine.
 
RegisterJr said:
I imagine so. I take pauses sometimes on the 8-10's.

Nice presses Wasme. Every time you post I more and more look forward to this routine.
Click to expand...

Too funny you'd say that because today when I was doing that final superset, I thought to myself how you'll love that one!
 
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