Wasme's recomp journey....

wasme said:
Alice Cooper / Motley Crue show (really looking forward to this)... see how the weekend unfolds.
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Wow, I saw Alice Cooper back in 77/78. Now I'm just feeling old. Should be a great show!
 
Haha, I just realized when you guys are talking one arm bb row you are doing one arm T-bar rows. I was thinking you were using the barbell like a DB row. I've seen these done like this for strengthening the grip and forearm because of the force from the length.
 
love2liftkat said:
Yumm! We found a place in the mountains that had a Sunday special of all you can eat rolls for $25!! Too bad I can't eat enough at one sitting to make it worthwhile! Lol
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Nice! The place we go to is all you can eat from the menu... $24... I can make it worth my while lol

turff49 said:
Wow, I saw Alice Cooper back in 77/78. Now I'm just feeling old. Should be a great show!
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I hear ya.. first time I saw Crue I was 16... (now 43)... Alice I was 18... It will be a lot of fun.

turff49 said:
Haha, I just realized when you guys are talking one arm bb row you are doing one arm T-bar rows. I was thinking you were using the barbell like a DB row. I've seen these done like this for strengthening the grip and forearm because of the force from the length.
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Gotcha. When I go heavy for DB rows I use a tricep bar - but no where near the length of a barbell.
 
turff49 said:
Haha, I just realized when you guys are talking one arm bb row you are doing one arm T-bar rows. I was thinking you were using the barbell like a DB row. I've seen these done like this for strengthening the grip and forearm because of the force from the length.
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I thought that at first too! I was very relieved to know that was not how it had to be done! Lol I don't know if I could do that! Haha
 
wasme said:
. When I go heavy for DB rows I use a tricep bar - but no where near the length of a barbell.
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Tricep bar, is that the French curl bar or the EZ curl bar?
 
Sushi!!!!!!! I think my cals allow me to splurge for some tonight.
 
See that's why I'm Scared of this guy. One arm db rows like that man just makes for a deadly weapon when he pimps smacks you upside your head. Awesome back lifts Wasme!
 
8/8/2014 Chest and Shoulders - Pump


Quick update here... catching up on Hell on Wheels on a friends recommendation.. enjoying it so far.

Rest periods were a 30 seconds on everything. Pace was

DB Press (neutral grip)
50x12
60x12
70x12
75x12
75x12
75x10
75x8


- 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
40x10 / 110x10
50x10 / 110x10
50x10 / 110x10

- facepulls hold for 1 second contraction


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

- ouch
 
Solid workouts brother and love the super sets your doing!! BTW I got you JD, Me, but who the hecks the other 3 in the 6 ways??????
 
Solid WO Wasme. That one looks fun too.

packers6211 said:
BTW I got you JD, Me, but who the hecks the other 3 in the 6 ways??????
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Hopefully the pattern doesn't stay the same...
 
I've never seen a bar like that tricep bar!... Great wo!! 6 ways and band over and back= pure torture! Lol
 
Ouch is right! Smhs! Pain is weakness leaving the body. Lol.
 
8/9/2014 ARMS




Getting back on track here for sure! Went out this morning to test my lungs/chest with a 5km run. Had a few coughs here and there, but good to go for sure! Was actually a great run as it was breezy and the sun felt great.

Followed up with:


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
90x10 / 80x10
90x10 / 90x10
90x10 / 100x10
90x10 / 100x8 drop 80x5


Arms were pretty pumped, forearms in particular.
 
Strong arm workout! Glad you're feeling well enough to get in a good run!!! Yumm!! Enjoy your sushi! Eat some salmon for me! ;)
 
Arms getting stronger for real! Nice job! Watch out for joint issues on those heavy extensions and curls.
 
Strong indeed. Just reading those partials on biceps had my arms painfully pumped.

How did that 900x8 BB curl feel? Like half a car? Lol
 
love2liftkat said:
Strong arm workout! Glad you're feeling well enough to get in a good run!!! Yumm!! Enjoy your sushi! Eat some salmon for me! ;)
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Thanks... Sushi is out. We had a disagree meant on her always giving into her oldest and thus no dinner out. Oh well, less cals that way lol

kenpoengineer said:
Arms getting stronger for real! Nice job! Watch out for joint issues on those heavy extensions and curls.
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Actually I noticed my elbows a bit more on my extensions today

RegisterJr said:
Strong indeed. Just reading those partials on biceps had my arms painfully pumped.

How did that 900x8 BB curl feel? Like half a car? Lol
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oh lol... piece of cake... ;)
 
900 for 8 reps and no Sushi? Man, that's just not right. You should go get it to go and eat in front of them. Lol
 
turff49 said:
900 for 8 reps and no Sushi? Man, that's just not right. You should go get it to go and eat in front of them. Lol
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Hahahaha yes!!! Exactly! Just not fair! ;)
 
8/10/2014 Rest Day...

I have a feeling this is going to be a great day. Had a great sleep @ just over 8 hours (couldn't catch you on the 9 Kat lol).

Got up and went for a 6km run..this route has a couple of nice hills too which was a nice change of pace.

Some errands to do today, then off to the show tonight.. should be fun. Nothing better than a live rock show.

Enjoy your day everyone.
 
All the talk of Sushi, I just had to get some. We have a "high end" Piggly Wiggly here at Market Commons and they have a Sushi chef that makes fresh sushi daily. I got this for my dinner tonight!

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Hey, 8 hours is still great!! Bumping up the run too! Can't wait to hear how the show went!! :D

Yumm Turff! We do that sometimes too! Not too bad!
 
turff49 said:
All the talk of Sushi, I just had to get some. We have a "high end" Piggly Wiggly here at Market Commons and they have a Sushi chef that makes fresh sushi daily. I got this for my dinner tonight!
]
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I was @ that piggly wiggly last year to get some different beers to bring back... will do so again, annnnnnnd snag me some of that sushi!


love2liftkat said:
Hey, 8 hours is still great!! Bumping up the run too! Can't wait to hear how the show went!! :D

Yumm Turff! We do that sometimes too! Not too bad!
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Concert was excellent! Good time for sure. Tommy Lee still kicks it.
 
8/11/2014 LEGS




Had a great time at the concert last night. Was back to business this morning though and crushed this workout. I was just drenched....




1.25 Leg Curls / Bodyweight Squats
70x10 / 10
70x10 / 10
80x10 / 10
90x10 / 10
90x10 / 10
95x10 / 10
95x10 / 10


- do a full rep, then at the bottom go up 6 inches, then back down and that is 1 rep
- these got hard fast




Explosive Chain Squat - Safety Squat Bar used
135x6
135x6
205x6
205x6
255x6
275x6 - was not explosive
255x4 - 1 set of chains
255x4 - 2 sets of chains
255x4 - 3 sets of chains
265x4 - 3 sets of chains




Leg Press (Smith Rack style)
185x15
225x15
315x15
405x15
405x15


- 3 second decent, no lockout
- these were tough




Bulgarian Split Squat
15
15
15


- rear foot elevated




Chain Barbell Stiff Legged Deadlifts
Bar x 8 (with 4 chains on bar - on all sets)
90x8
120x8
150x8
150x11




Was so glad to see that calf work was not to be done on leg day this week as I was whopped.. Finally got that sushi in (post workout lunch). Was delicious.
 
Strong leg day. The curls sound painful...
 
wasme said:
I was @ that piggly wiggly last year to get some different beers to bring back... will do so again, annnnnnnd snag me some of that sushi! Concert was excellent! Good time for sure. Tommy Lee still kicks it.
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My office is just around the corner from the Pig. I shop there quite often since it's the only store between my office and home.

Glad you had a great time at the concert!
 
wasme said:
8/11/2014 LEGS Had a great time at the concert last night. Was back to business this morning though and crushed this workout. I was just drenched.... 1.25 Leg Curls / Bodyweight Squats 70x10 / 10 70x10 / 10 80x10 / 10 90x10 / 10 90x10 / 10 95x10 / 10 95x10 / 10 - do a full rep, then at the bottom go up 6 inches, then back down and that is 1 rep - these got hard fast Explosive Chain Squat - Safety Squat Bar used 135x6 135x6 205x6 205x6 255x6 275x6 - was not explosive 255x4 - 1 set of chains 255x4 - 2 sets of chains 255x4 - 3 sets of chains 265x4 - 3 sets of chains Leg Press (Smith Rack style) 185x15 225x15 315x15 405x15 405x15 - 3 second decent, no lockout - these were tough Bulgarian Split Squat 15 15 15 - rear foot elevated Chain Barbell Stiff Legged Deadlifts Bar x 8 (with 4 chains on bar - on all sets) 90x8 120x8 150x8 150x11 Was so glad to see that calf work was not to be done on leg day this week as I was whopped.. Finally got that sushi in (post workout lunch). Was delicious.
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I bet them legs are torched! Man, I look at that volume with the weights up/down and I know how taxing it is. Then you go and take it to overdrive!
 
Insane leg day!!! No doubt your legs were toast!! Glad you finally got you some sushi!
 
Just crushing it in here! Glad you got some sushi... Nothing like some fishy rice! ;)
 
8/12/2014 Chest and SHoulders


Started this day with a 5km run. Had some leg soreness from yesterdays session, however my pace was faster this morning.


Solid workout - again just drenched at the end of it.


Banded DB Hammer Press
50x6
60x6
70x6
80x6
85x6
90x6
90x6


- found using the bands awkward at first


Reverse Band Bench Press
185x5
205x5
225x5
255x5
275x5
275x5




Incline DB Press
60x8
70x8
70x8 drop 40x8




Band Machine Flies
100x15
100x15


- 401 tempo on these




DB Bent Over Laterals
25x15
25x15
25x15
25x15




Side Lateral Partials
35x25
35x25
35x25




Cage Press
115x5
115x5
125x5
125x5
 
Strong presses, especially those cages...

The banded DB presses sound awkward.
 
Man, I can't even imagine doing banded DB presses. Bet your chest was fried. He'll, bet those delts were fried too. You're gonna be sore tomorrow evening!
 
Great lifting and strong all around but those side laterals caught my eye! Three sets of 35 for 25! Ouch!
 
Very strong presses brother and love the bands. See a lot more people doing these and the chainz things.
 
8/13/2014 Back




Noticing over the last 48 hours that my runs are better. Just like yesterday, pace has


quicked and even my stride feels better. Certainly is a positive thing.


No deadlifting prescribed today (which is not a bad thing lol)




Meadows Rows
60x8
70x8
95x8
105x8
115x8
125x8


- great stretch in the lats
- could feel these from top to bottom - especially at 95/105.




Smith Machine Row - Explosive
135x6
155x6
165x6
165x6
165x6


- again felt these pretty much from top to bottom in my back




Dumbbell Pullover
60x12
60x12
60x12




Barbell Shrug
200x10
200x10
200x10


- 2 second pause at the top




Banded Hyperextensions
3 sets to failure




This workout, was certainly shorter without all the deadlifting, but felt very effective.


Had a good pump and back is feel pretty sore at the moment.

Tomorrow will be a rest day... It is our anniversary and have a pretty good day planned out.
 
After shoulders yesterday and back today I bet you are feeling it!

Congrats on the anniversary! It's always nice to make it another year with the same one...lol
 
One beastly workout right after another!! Killing it as always! Congrats on your anniversary! That's wonderful!!
 
Strong Rows bromeo, and Happy Anniversary.

Sorry you have the runs...
 
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