Wasme's recomp journey....

Wow, 5k run BEFORE the workout. Impressive.
 
Shoot 2 miles kicks my butt. It'll be awhile, if ever before I run 3.5 miles.
 
wasme said:
2 miles works too.. Do you train at home, or go to a gym in MB?
Click to expand...
I do both. Morning workouts are at the gym and evenings are at home. Cardio, deadlifts, and squats are always done at home.
 
Very impressive Simon!! I had my first taste of the band over and backs this week! Definitely intense!!
 
7/24/2014 Arms (+ 2nd Calves Day)


Arms really got a great pump today.. pace and intensity was right up there.


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
50x10 / 40x10+5 partials
50x10 / 45x10+5 partials
50x10 / 50x10+5 partials


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




Incline Barbell Extension / Preacher Curl
70x12 / 80x8
70x12 / 90x8
70x12 / 90x8
70x12 / 100x7


- 3 second decent on preacher curl




Standing Calves
205x15
225x15
225x15
225x15
225x15
225x15
 
I like the look of this routine.

Strong preachers... Wow.

On this:

"using one end of rope, face away from stack and bring arm across body, extending and flexing the tricep (really like these)"

I assume you're talking about the tri extensions?
 
^^^ this! He stole my thoughts exactly! Lol

I assume the same by the description
 
RegisterJr said:
I like the look of this routine.

Strong preachers... Wow.

On this:

"using one end of rope, face away from stack and bring arm across body, extending and flexing the tricep (really like these)"

I assume you're talking about the tri extensions?
Click to expand...

Thanks Thomas... Yes its a one arm tri extension. But not a pushdown. You bring the pulley out in front of you, and extend like a gladiator salute.
 
7/25/2014 Rest Day

Interesting night. The deadbolt on our front door seized when one of the kids game home near midnight. Everyone was in a tizzy about leaving the front door unlocked all night - but really who is coming in. I put a chair against it with some pots and pans on it though just in case (which funny enough put their minds at ease). Will be buying a new one after work and installling - after my 5km run!
 
Odd that it seized. I know they aren't too expensive, but you can try taking the bolts out, spraying some WD40 in there and put it back together (assuming it works free).

Do you have video of that extension? I can't find one showing what I think you're saying.
 
Sign of the times. I still forget to lock the door and the wife always comes behind me. I'm just always in the mindset that if someone comes in it will be their last mistake. Of course I grew up where you didn't have to lock your door and am ex military so I've always felt indestructible. Shoot, she'll lock the door while I'm outside working or in the shop. It's bad when I have to knock to get into my own house! lol
 
RegisterJr said:
Odd that it seized. I know they aren't too expensive, but you can try taking the bolts out, spraying some WD40 in there and put it back together (assuming it works free).

Do you have video of that extension? I can't find one showing what I think you're saying.
Click to expand...

I will look for one for you. It is a hard one to explain. But after reading what Meadows said, and trying it was able to find the proper form.

I actually called Weiser the manufacture they told me to take it to Home Depot and they will give me a new one (as it is only 3 years old). Just a pain in the a$$ especially with having to get a bunch of keys cut.

turff49 said:
Sign of the times. I still forget to lock the door and the wife always comes behind me. I'm just always in the mindset that if someone comes in it will be their last mistake. Of course I grew up where you didn't have to lock your door and am ex military so I've always felt indestructible. Shoot, she'll lock the door while I'm outside working or in the shop. It's bad when I have to knock to get into my own house! lol
Click to expand...

I know how you feel. Everytime I go out - even briefly, I come back to a locked door.
 
turff49 said:
. Shoot, she'll lock the door while I'm outside working or in the shop. It's bad when I have to knock to get into my own house! lol
Click to expand...

wasme said:
I know how you feel. Everytime I go out - even briefly, I come back to a locked door.
Click to expand...

Lol. My wife has a habit of locking the screen doors. Some days I'll get up early to go to the gym and I'll come home to all the screen doors locked and she'll be in the shower. Grr.
 
I feel you guys, and turf I am same way..

BUT - in 1996, me and the wife were living in this apartment complex...one night I forgot to lock the door, we're in the bedroom getting it on and whatnot, wife says to me "did you hear that?" I was like nah my mind was focused elsewhere..but then, I did hear some noise, so I jumped up and went out to see what was going on..was nobody in our crib.....but as I'm looking around, I happen to notice my key ring (which of course I hung right next to the door back in those days like a moron) was gone...I open our front door which led out into a hallway, dint see anybody; thought better about running out of the house and down the community hallway in the nude, so I went and got some pants on, then continued out to search for whoever the hell it was -- dint see anyone

next morning, I go report the issue to the office, they ask me what kind of car I drove, I told them a Nissan...they said they found these keys broke off in the door of another Nissan, were they mine? sure enough yes they were, I guess some wacko drunk dude tried to steal another car with my keys, they ended up busting him later that night doing something else and he was in jail.....but I mean really, fawked up or not - who the hell would go around an apartment complex checking doors to see if they could get in?

madness, I learned long ago that nothing ever surprises me anymore
 
wasme said:
Thanks Thomas... Yes its a one arm tri extension. But not a pushdown. You bring the pulley out in front of you, and extend like a gladiator salute.
Click to expand...

Overhead? Kinda like a dumbbell extension?

Good luck with the door! That really sucks but glad it's free! We forget to lock our doors sometimes too but luckily my dog would rip anyone to shreds if they tried to come inside! Lo Awesome job getting back into running btw!
 
love2liftkat said:
Overhead? Kinda like a dumbbell extension?

Good luck with the door! That really sucks but glad it's free! We forget to lock our doors sometimes too but luckily my dog would rip anyone to shreds if they tried to come inside! Lo Awesome job getting back into running btw!
Click to expand...

RegisterJr said:
Odd that it seized. I know they aren't too expensive, but you can try taking the bolts out, spraying some WD40 in there and put it back together (assuming it works free).

Do you have video of that extension? I can't find one showing what I think you're saying.
Click to expand...


Here you go...

[video=youtube;cV1S7j32u_M]https://www.youtube.com/watch?v=cV1S7j32u_M[/video]
 
Ahhh makes total since now!! I like the look of those! Thank you!
 
Usually you can find another deadbolt with the same key code on the box to save having to rekey everything. BTW, killer ironwork going on in here!
 
love2liftkat said:
Ahhh makes total since now!! I like the look of those! Thank you!
Click to expand...

You are welcome - let me know what you think if you try them.

kenpoengineer said:
Usually you can find another deadbolt with the same key code on the box to save having to rekey everything. BTW, killer ironwork going on in here!
Click to expand...

Got it installed in about 15 minutes.. and 10 keys cut (need 7 just for everyone in the house lol)... but wasn't too bad H. Depot did them for 2 per key.
 
7/26/2014 Legs


Read this workout last night... first thought was f*ck me.. this is going to be a good one but tough as hell. Did not disappoint!


Leg Curls ss Bodyweight Squats
70x8 / 10
80x8 / 10
90x8 / 10
100x8 / 10
115x6 / 10
125x6 / 10
125x6 drop 100x8 drop 70x14 + 10 partials / 10


- legs were totally pumped.






Bodyweight Split Lunges
6 per side
6 per side
6 per side
6 per side


- front foot elevated
- as with Bodyweight Squats I add these just to get loosened up and it really seems to help me




Chain Squats
135x6
185x6
225x6
275x6
275x3
275x3 + 1 set of chains
275x3 + 2 sets of chains
275x3 + 3 sets of chains

*challenge set*
275x3
285x3 + 1 set of chains
285x3 + 2 sets of chains
285x2 + 3 sets of chains
285x3
185x10


- this was intense, but at the same time was fun using the chains..
- challenge set was killer with short rest periods of 30 seconds




Smith Leg Press
135x6
225x6
315x6
405x6
405x8 drop 315x8 drop 225x8 drop 135x17


- finished this off with a deep quad stretch




Walking Lunges
BW + 1 chain x 10
BW + 2 chains to failure, then drop the chains and continue to failure.


- set one is done one leg at a time
- set two alternating legs each step
- pushed myself really hard on this one, ended up pretty dizzy and called that failure lol




DB Stiff Legged Deadlifts
60x8
70x8
70x8




Standing Calf Raises / Dorsiflexion
185x30 / 50
185x30 / 50
185x30 / 50


- 30 reps done: 10 + 10 sec hold at top (repeat 3 times)






Legs were just rubber, shakey as hell and feel very tight. Sat down for about 20 minutes then went for a 5km walk at the fastest pace I could.


Feel great after this one.. albiet sore!
 
I'd had to crawl after all that. Truly the beast of volume!! Dang lunges wear me out, they take a lot of O2...
 
7/27/2014 Chest / Shoulders

Warmup: 6km brisk walk (legs just too sore to run this morning)

DB Press
45x8
55x8
65x8
70x8
75x8
80x8
85x7


Reverse Band Bench Press
185x5
205x5
225x5
235x5
245x5
245x5
245x5

Reverse Band Incline Bench Press
185x8
205x8
225x8
235x8
235x7
235x6

- constant tension, no lockout

Flat DB Twist Press (turn pinkies in - not thumbs)
30x10
30x10
40x10
40x9
40x8

- never done these before, have always turned thumbs in - way harder
- after each set a 30 second chest stretched was performed


Cable Lateral Raise
20x12
20x12
20x12

- pulling from behind the back, 12 reps per side then do other side

Face Pull with Band
30
30
30

- first time doing these and I didnt feel the impact on my rear delts like I do with a weighted face pull, and being as I had the time:

90x30
90x30
90x30

Cage Press
85x5
115x5
115x5
125x5
125x5

- these were done a little differently this week and found them harder.
- when driving weight up, push head forward - puts some focus on the traps


Really had a great session. Mind set was top notch and everything just felt good.

I have to go to a wedding today. Not fond of them, but will put on my happy face of course. But really, who has a wedding at 530pm on a Sunday and reception to follow. In hind sight I should have booked tomorrow off work. At least I know I will be having a good meal! Oh and the funny part....apparently there are 8-9 dogs in the wedding, along with fireworks. Wonder if one of the dogs will get sparked up...I kidd.


Enjoy your Sunday all..
 
Insane workouts Simon! You always kill it! That is an odd time for a wedding but so is having dogs and fireworks! Lol Have a good time!
 
Pinky in. Just tried that with some DBS to see what it felt like. Can feel it in the delts that's for sure. May have to incorporate them.
 
wasme said:
Found really had to go lighter too to get that twist properly..
Click to expand...
Did you find your shoulder wanting to roll with the inner twist?
 
wasme said:
Thanks Kat... and ya it is all a bit strange!!!! lol ..hope your kids had a fun trip!
Click to expand...

Thank you! They had a blast getting coke floats and lots of spoiling from Grannie! Lol
 
wasme said:
Here you go...

[video=youtube;cV1S7j32u_M]https://www.youtube.com/watch?v=cV1S7j32u_M[/video]
Click to expand...

Thanks Wasme!

wasme said:
Found really had to go lighter too to get that twist properly..
Click to expand...

I've never tried those either. I'm curious... Looking forward to reactive pump so much!

Nice leg and chestoulder days bro!

Enjoy the wedding!
 
Man!, what a wo! Love the constant tension. You start a cycle yet? I spoke a little too soon about my tren run. Great results last week. Next time 6 weeks at 100-125mg. Ed.
 
Really nice workout Simon! Holy volume brother!
 
07/28/2014 REST DAY

Well the wedding last night, was ok. There were no dogs, no real fireworks, but tonnes of fantastic food - grilled steaks, chicken, salmon, along with some great sides. I definitely got my protein in. Had a couple of drinks but nothing much and was home by midnight, which was reasonable. Looked at is as nice date night really.
 
Mondays are great rest days! I take Mondays as rest days and Thursdays as rest/catch up days. It makes work more enjoyable too.
Sounds like the evening workout just right!
 
What? You have rest days?! O.o jkn Glad you're resting a little and the wedding wasn't as bad as you had anticipated! :)
 
turff49 said:
Mondays are great rest days! I take Mondays as rest days and Thursdays as rest/catch up days. It makes work more enjoyable too.
Sounds like the evening workout just right!
Click to expand...

I agree.. with the start of the work week it is for me the best day to take off. I don't like taking Sat/Sun off because there is usually an abundance of time that I can get a good workout it.

love2liftkat said:
What? You have rest days?! O.o jkn Glad you're resting a little and the wedding wasn't as bad as you had anticipated! :)
Click to expand...

Sometimes..lol COnsidered a run, but decided today was complete rest.

Yes it wasnt so bad in the end. :)
 
wasme said:
. I don't like taking Sat/Sun off because there is usually an abundance of time that I can get a good workout it. :)
Click to expand...

This is how I feel, too. I love the extra weekend time.
 
7/29/2014 BACK


Evening all.. just had a great back session and I'm just whopped.


Morning started with a fasted 5km run, and it was definitely the best run I have had since resuming. Was the perfect morning, cool with a slight breeze.


Long day at work, which left me feeling pretty unmotivated but got in there and got the job done. Ironically, focus was spot on and motivation was good from the first row..






One Arm Barbell Rows
60x8
70x8
95x8
105x8
115x8
120x8
125x8




Chain Deadlift - Explosive
155x3
185x3
225x3
245x3
245x10 + 1 set chains
245x9 + 2 sets chains
245x7 + 3 sets chains
245x8 - no chains


- had nothing left in the tank and that last set things just slowed right down




DB Pullover
60x12
60x12
60x12




Stretchers
120x8
130x8
140x8
150x8




Banded Hyperextensions
2 x Failure




Went with 45 seconds rest on everything, except deadlifts which were 90 seconds.
 
Strong rows, especially at 45s rests. I find those harder than Meadows Rows, probably because of the stance.

I'm ready for you to post more workout vids. Especially for chained deads... Those sound brutal
 
Awesome STRONG workout there. Looks like you smashed it! I can understand why you felt whooped.
 
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