Wasme's recomp journey....

RegisterJr said:
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
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Thanks, that last set I really had to grind them out. I am actually thinking it might be beneficial to forget 'ego' and lower the weight and really focus on the mind/muscle connection.. Chain deads were rough, each additional chain just wears you down.. good sh*t!

turff49 said:
Awesome STRONG workout there. Looks like you smashed it! I can understand why you felt whooped.
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Thanks brother..
 
RegisterJr said:
I'm ready for you to post more workout vids. Especially for chained deads l
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..note mine were not this explosive but working towards it... Oh and getting the chain at the end of the bar like that really helped with the problem I had with the chain ending up under the plates when back to the floor.

[video=youtube;iD47YdTBAf8]https://www.youtube.com/watch?v=iD47YdTBAf8[/video]
 
Wasme is still a cyborg! Be proud!
 
Insane beast mode indeed!!! Awesome job!!
 
lol, thanks all.


7/30/2104 Chest/Shoulders (after work)


Up this morning for a fasted 5km run. (2 scoops of BCAA+SAA and out the door).

I have some serious DOMs today. My entire back is sore as hell, but in that good way. Definitely know I did some work yesterday.

Chest/Shoulder pump session is after work tonight. Update to follow.
 
7/30/14 (cont'd) Cheest and Shoulders - Pump

Well got this one in the books. Rest periods were a 30 seconds on everything. Pace was quick, sweat was pouring - got the work done!

DB Press (neutral grip)
50x12
60x12
70x12
75x12
75x12
75x10
75x9


- 1 second hold on stretch, 1 second hold on contraction

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

- keep arms straight and really flex pecs

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

- facepulls hold for 1 second contraction


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


- i almost hate these lol ...so painful
 
I gotta start shortening my rest periods soon too....
been spoiled with the longer rests from some of the power schemes I been doing in my routine
good stuff in here
 
packers6211 said:
Awesome lifts brother love the face pulls!!! How you been feeling lately?
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Actually I have had a sore throat and dry cough for a couple of days which sucks as it is tapping my energy, but besides that all is good.

snagencyV2.0 said:
I gotta start shortening my rest periods soon too....
been spoiled with the longer rests from some of the power schemes I been doing in my routine
good stuff in here
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Thanks Steve.
 
Dang bro I just started getting that crappy sore throat today right before training!! Hope you get to feeling better.
 
DB hex press: I had to look up what those were.
Question: with the palms in as these are done, do you find these easier than regular press? More like close grip bb press? Something different? Trying to figure how I can incorporate those and what they come closest to so I can change up with them.
 
turff49 said:
DB hex press: I had to look up what those were. Question: with the palms in as these are done, do you find these easier than regular press? More like close grip bb press? Something different? Trying to figure how I can incorporate those and what they come closest to so I can change up with them.
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Elbows flared palms in hits the chest pretty good. I use a lot of pressing and stuff like that over flies since the fly movement hurts my shoulders a bit. I don't use much over 60lbs for sets of 12-16. They're more a pec finisher than a press.
 
6 ways look brutal! I just looked those up! I've done some similar but not with the overhead part! Awesome job pushing through! Hope you're not getting sick!
 
Workouts from hell brother! Very nice! I thought you guys up North are immune to colds! Get well Simon!
 
turff49 said:
DB hex press: I had to look up what those were.
Question: with the palms in as these are done, do you find these easier than regular press? More like close grip bb press? Something different? Trying to figure how I can incorporate those and what they come closest to so I can change up with them.
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I find them a fair bit more difficult. They are comfortable, but cannot get anywhere near the same weight as a regular db press. The important thing is to make sure you are pushing them together through the lift.

superbeast668 said:
Elbows flared palms in hits the chest pretty good. I use a lot of pressing and stuff like that over flies since the fly movement hurts my shoulders a bit. .
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I notice the same thing.


love2liftkat said:
6 ways look brutal! I just looked those up! I've done some similar but not with the overhead part! Awesome job pushing through! Hope you're not getting sick!
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Oh they are brutally good, especially supersetted with the over and backs. Oh I'm sick... sucks!

kenpoengineer said:
Workouts from hell brother! Very nice! I thought you guys up North are immune to colds! Get well Simon!
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Thanks man. I very rarely get sick. It has been 2-3 years since I have.
 
7/31/2014 Arms

Arms will be up after work.

Upon rising, hit up a 5km fasted run. Throat was sore as hell. Was very conscious not to swallow. (.....eesh quote edit there)

Feeling tired, sore, and sick. But tomorrow is a rest day.

Update to follow.
 
Aww that sucks you're sick! I hope you're taking a ton of vitamin c! Feel better soon!
 
7/31/2014 Cont'd --- ARMS

Got a great pump with this workout. Energy wise, I suffered but powered through and got the job done. This sore throat/chest is knocking it out of me, will be glad for a rest day tomorrow.

VBar Pushdown / 1.25 Barbell Curl
90x15 / 70x8
90x15 / 70x8
100x15 / 80x8 + 10 partials
110x15 / 900x8 + 10 partials
120x15 / 100x8 + 10 partials
130x15 / 100x8 + 10 partials


- 1.25 curl is 8 reps and then 10 partials out of the bottom


1.25 Hammer Curls / Pronated Kickbacks
45x8 + 8 paritals / 30x8
45x8 + 8 paritals / 30x8
45x8 + 8 paritals / 25x8
45x8 + 8 paritals / 25x8


EZ Lying Extension / Preacher Curl
80x10 / 80x10
80x10 / 90x10
80x10 / 100x8
80x10 / 90x10
 
Definitely wouldn't know by looking at that workout that you weren't feeling well!! Way to push through!
 
Uh boom boom boom. There's my boy killing it yet again. Awesome workout like the way you change things up.

wasme said:
7/31/2014 Cont'd --- ARMS

Got a great pump with this workout. Energy wise, I suffered but powered through and got the job done. This sore throat/chest is knocking it out of me, will be glad for a rest day tomorrow.

VBar Pushdown / 1.25 Barbell Curl
90x15 / 70x8
90x15 / 70x8
100x15 / 80x8 + 10 partials
110x15 / 900x8 + 10 partials
120x15 / 100x8 + 10 partials
130x15 / 100x8 + 10 partials


- 1.25 curl is 8 reps and then 10 partials out of the bottom


1.25 Hammer Curls / Pronated Kickbacks
45x8 + 8 paritals / 30x8
45x8 + 8 paritals / 30x8
45x8 + 8 paritals / 25x8
45x8 + 8 paritals / 25x8


EZ Lying Extension / Preacher Curl
80x10 / 80x10
80x10 / 90x10
80x10 / 100x8
80x10 / 90x10
Click to expand...
 
I've said this before: I do not know how you maintain strength on biceps with Meadows' routines. I'd be dropping weight on 1.25's like Canadians drop 'yah's'.


Hmm. Isn't a rest day on tap for the meadows routine? Maybe you should rest from the run, too, to recover.
 
RegisterJr said:
I've said this before: I do not know how you maintain strength on biceps with Meadows' routines. I'd be dropping weight on 1.25's like Canadians drop 'yah's'.


Hmm. Isn't a rest day on tap for the meadows routine? Maybe you should rest from the run, too, to recover.
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You mean eh's ?? lol


Yep I am going with the prescribed rest days with reactive pump (so I take Mondays/Fridays)... and I did not get up and run this morning. Full on rest day.

Been gargling with salt water all morning, trying to relieve my sore throat. Very unpleasant experience, however if I close my eyes and let my imagination go - its just a mouthful of surf from the Florida coast ;) or not.
 
Lol @ the salt water! They make a rinse called Peroxyl that is mint flavored that will help heal like the salt water does but in a slightly more pleasant way! Haha ...I'm glad you're fully resting today!
 
love2liftkat said:
Lol @ the salt water! They make a rinse called Peroxyl that is mint flavored that will help heal like the salt water does but in a slightly more pleasant way! Haha ...I'm glad you're fully resting today!
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Yuck. I hate the peroxide based rinses.

I agree. If your sick rest. If your injured rest. Those are the only 2 times you rest IMO. :-D
 
If you haven't kicked this by tomorrow you need to go get a z pack or whatever it is they call them now.
Are you able to keep your cal intake up? Grapefruits seem to really help some people kick this.
Good luck man.
 
turff49 said:
If you haven't kicked this by tomorrow you need to go get a z pack or whatever it is they call them now.
Are you able to keep your cal intake up? Grapefruits seem to really help some people kick this.
Good luck man.
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The first couple of days... my appetite was really low and energy levels were suffering. Today I am very 'craving' and hungry.. but at work so cravings are kept in check easily. I am hoping that my appetite being back is a sign that this is going to settle down.

I am not sure what a Z pack is?
 
wasme said:
The first couple of days... my appetite was really low and energy levels were suffering. Today I am very 'craving' and hungry.. but at work so cravings are kept in check easily. I am hoping that my appetite being back is a sign that this is going to settle down. I am not sure what a Z pack is?
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The steroid pack they give to speed up knocking it out.
 
wasme said:
The first couple of days... my appetite was really low and energy levels were suffering. Today I am very 'craving' and hungry.. but at work so cravings are kept in check easily. I am hoping that my appetite being back is a sign that this is going to settle down. I am not sure what a Z pack is?
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Azithromyacin. It's an antibiotic course given in place of penicillin. It's not steroidal. May be a good idea if you don't make progress in a day or two.
 
superbeast668 said:
Azithromyacin. It's an antibiotic course given in place of penicillin. It's not steroidal. May be a good idea if you don't make progress in a day or two.
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That's it. For some reason I was thinking it had pregnosterone(?) in it.
 
Hey, I put the (?) at the end. Couldn't remember the name of either to save my soul. Haven't had to take a z pack in over 10 years. It is pretty funny though. Just showed it to the wife and she's laughing at me too!! She just asked me if what I spelled out is a steroid for pregnancy(now she is really laughing at me).

I think I'll go see the movie Lucy so I can access a little more of my dead brain cells.
 
wasme said:
If you haven't seen "Under the Skin" she is in that.. full frontal nudity too.. ;)
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That was her?

I saw that last weekend. My wife and I enjoy scary movies if we can find one.

That one was a bit odd...
 
8/2/2014 LEGS

Didn't happen.

Woke up this morning feeling like hell. Throat is a tad better but it is now sank it's hooks into my chest. So thought, I'll be fine. Got in the garage, did first set of bodyweight squats to warm up, and then onto lying leg curls and proceeded to just lay on the bench for 5 minutes thinking I just don't have anything in me. I probably could have gone through the motions, with light weight. But figured I would be best served to take an extra rest day and hopefully be able to put in some decent work tomorrow.
 
Good call. Rest up and save the leg strength for when you're 100%.
 
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