Wasme's recomp journey....

RegisterJr said:
It's like watching you open your Christmas gifts first, then having to wait a couple weeks before I can.
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LMAO, I like that analogy.


Well guess who was back last night.... 2am BOOOOOOM... I woke right away of course, and went outside but found no damage on anything.

Question: If it were a firecracker, would there be evidence on the road (ie. paper from it, or a smell?). As I said, I went right out, check the road, nothing there, no evidence of anything. Tonight, I am going to set up a video camera. Either that or sit in my vehicle and if they show up and stop, ram the f*ckers... I've about had it.

This is the hole in my wife's van (it is just above the break light at the top of rear windshield)...in the molding.

Invalid Link Removed

She actually called the police this morning...
 
That's insane man. Get 'em.
 
Holy crap! Yeah, I'd do some serious bodily injury to someone over that.

Yes, on the firecracker. Small bits of paper and a sulphur smell.
 
What??!! Ugh! Wow! I can't believe someone would do that!!! Get 'em!!!
 
RegisterJr said:
That's insane man. Get 'em.
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turff49 said:
Holy crap! Yeah, I'd do some serious bodily injury to someone over that.

Yes, on the firecracker. Small bits of paper and a sulphur smell.
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love2liftkat said:
What??!! Ugh! Wow! I can't believe someone would do that!!! Get 'em!!!
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Well if you remember too, my car window had a hole in it as well. Camcorder is set up and hidden... police never did come (they were called at 1pm lol)
 
8/27/2014 ARMS




Day started with a great 5.5km run. Pace was top notch.


Arms workout once home from work was terrific, laser like focus on this one.




VBar Pushdown / Barbell Curls with Fat Grips
90x10 / 70x8
90x10 / 70x8
900x15 / 70x8
100x20 / 90x8
110x20 / 90x8
120x20 / 100x8
120x20 / 100x8


Hammer Curls / Bench Dips
40x10 / 10
40x10 / 10
45x10 / 10
50x10 / 10


- 3 second eccentric for the dips




Incline DB Concentration Curl / Cable Extension (Overhead)
25x10 / 100x10 +5 partials
30x10 / 110x10 +5 partials
30x10 / 120x10 +5 partials
35x10 / 120x10 +5 partials


- Incline DB Concentration Curls are a new one for me (something to look forward to Thomas)
- partials out of stretched position




Standing Calf Raises (in Smith) / Dorsiflexion
225x8 / 50
255x8 / 50
275x8 / 50
295x8 / 50
315x8 / 50
325x8 / 50
335x8 / 50
345x8 + 10 paritals / 50
305x8 + 10 paritals / 50


- partials out of the stretched position
- shins were numb by the end of all those DF's
 
wasme said:
8/27/2014 ARMS Day started with a great 5.5km run. Pace was top notch. Arms workout once home from work was terrific, laser like focus on this one. VBar Pushdown / Barbell Curls with Fat Grips 90x10 / 70x8 90x10 / 70x8 900x15 / 70x8 100x20 / 90x8 110x20 / 90x8 120x20 / 100x8 120x20 / 100x8 Hammer Curls / Bench Dips 40x10 / 10 40x10 / 10 45x10 / 10 50x10 / 10 - 3 second eccentric for the dips Incline DB Concentration Curl / Cable Extension (Overhead) 25x10 / 100x10 +5 partials 30x10 / 110x10 +5 partials 30x10 / 120x10 +5 partials 35x10 / 120x10 +5 partials - Incline DB Concentration Curls are a new one for me (something to look forward to Thomas) - partials out of stretched position Standing Calf Raises (in Smith) / Dorsiflexion 225x8 / 50 255x8 / 50 275x8 / 50 295x8 / 50 315x8 / 50 325x8 / 50 335x8 / 50 345x8 + 10 paritals / 50 305x8 + 10 paritals / 50 - partials out of the stretched position - shins were numb by the end of all those DF's
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Heck yeah! Look at that arm workout. 120 on vbar press downs for 20 reps and then 100lb curls. That there is brute strength man! Me thinks you were working out some frustrations there. Must've thought the weights were the thugs messing with your car...lol
 
turff49 said:
Heck yeah! Look at that arm workout. 120 on vbar press downs for 20 reps and then 100lb curls. That there is brute strength man! Me thinks you were working out some frustrations there. Must've thought the weights were the thugs messing with your car...lol
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You might not be far off on that one! Thanks man.
 
Friggin beasting it still I See!!! I have never seen incline concentration curls i will have to incorporate these!!
 
That triceps strength...

Hope you catch footage. ...not that the police will show up to look at it.
 
I definitely think you took the wrath out in the gym!! Killer job!!...sure hope you catch them! I can't believe the cops didn't come!
 
Thanks guys.

Well the police finally showed up last night around 11:20pm. They actually were very thorough and took it all quite seriously. They believe it is a high powered pellet gun that has done the damage. A real bullet they said would have clean entry and would have also left the vehicle, gone through the garage door etc.. So was happy to know its not a 'real' gun. But I also don't need another $500 window repair. But they ruled out firecrackers pretty quickly.

I did set up the camera last night, but nothing happened. Perhaps they saw the cruiser there and realize it is time to stop. I know if they come back - I've got them, because I will record nightly for the next two weeks. Sleep has been horrible though, waiting for something to happen.

Still, the big question is why... and one I do not think we'll get an answer to.


Was quite cool out this morning - perfect for 5.5km run through the park.
 
packers6211 said:
Friggin beasting it still I See!!! I have never seen incline concentration curls i will have to incorporate these!!
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[video=youtube;3Y7wWx8xGAw]http://www.youtube.com/watch?v=3Y7wWx8xGAw[/video]

If you give them a go, let me know what you think. They worked really nice.
 
wasme said:
[video=youtube;3Y7wWx8xGAw]http://www.youtube.com/watch?v=3Y7wWx8xGAw[/video]

If you give them a go, let me know what you think. They worked really nice.
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Huh. I thought these were DB spider curls.
 
That's different from how I do my incline concentration curls. Guess mine are just incline DB curls...lol
 
turff49 said:
That's different from how I do my incline concentration curls. Guess mine are just incline DB curls...lol
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This is how I pictured them as well.
 
RegisterJr said:
Huh. I thought these were DB spider curls.
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I think the different is in having the dumbbell 'crushed' together.

"These are a unique and effective exercise, and they aren't like standard concentration curls at all. You know how we smash the dumbbells together during the hex press (from the last chest workout)? This is similar. Lie face down on an incline utility bench and let your arms hang down in a fully supinated (palms up) position. Now smash the dumbbells together and curl them up while continuing to smash them......"
 
wasme said:
I think the different is in having the dumbbell 'crushed' together.

"These are a unique and effective exercise, and they aren't like standard concentration curls at all. You know how we smash the dumbbells together during the hex press (from the last chest workout)? This is similar. Lie face down on an incline utility bench and let your arms hang down in a fully supinated (palms up) position. Now smash the dumbbells together and curl them up while continuing to smash them......"
Click to expand...

I guess I'll find out soon enough.

Are your chest/shoulder pump days identical?
 
wasme said:
I think the different is in having the dumbbell 'crushed' together. "These are a unique and effective exercise, and they aren't like standard concentration curls at all. You know how we smash the dumbbells together during the hex press (from the last chest workout)? This is similar. Lie face down on an incline utility bench and let your arms hang down in a fully supinated (palms up) position. Now smash the dumbbells together and curl them up while continuing to smash them......"
Click to expand...

Me being the arm guy that I am, I've got to try these. Gonna go outside and just try these right now to see what they are like!
 
Ok. I went out and did a set of 10. Yep, I've got to incorporate these. Probably as my last set on bi's as they hit the peak perfectly. A little better than just plain incline DB curls. Thanks Simon!!
 
Nice! Sounds like a good one to incorporate!!
 
8/28/2014 LEGS (yesterday's update)

Had time to get my workout in last evening, but that was about it.

Morning: 5km run. Normally don't do a run on leg day, but being as I have been running in the am, and lifting in the pm this week was not an issue at all.

After work:

Leg Curls / Bodyweight Squat
70x10 / 10
80x10 / 10
90x10 / 10
100x10 / 10
115x12 / 10
125x10 / 10
130x8 / 10
135x6 / 10

Stiff Legged Deadlift
160x10
180x8
200x6
210x6


Leg Press (Smith) / Partial Leg Extension (out of bottom)
135x10 / 90x10
225x10 / 100x10
315x10 / 110x10
405x20 / 115x8
425x15 / 115x8
445x10 / 115x8
465x8 / 115x8

- leg press done with a close stance and trying to mimic placing feet higher on a leg press platform
- extensions were out of the bottom with a 3 second negative on each rep

Leg Press (Smith) / Partial Leg Extension (from the top)
315x10 / 90x15
405x10 / 100x15
455x10 / 100x15
455x10 / 110x15

- leg press done with a wider stance and toes pointed out
- extensions lower weight half way, pause for a second and explosive up

Lunges
10 - 1 set of chains
10 - 2 sets of chains
10 - No chains (tank was empty)

- walking lunges done 1 leg at a time


This was a long workout that simply wore me out - focus was great, mind/muscle connection was totally on.
 
Those damn leg presses amaze me. That's just super strong the way you are doing them. Awesome!!
 
turff49 said:
Those damn leg presses amaze me. That's just super strong the way you are doing them. Awesome!!
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I am going to have to lighten up though. I think the way I am doing them is really stressing my knees. Even with knee brace on my left knee is just trashed today.

No run this morning..
 
turff49 said:
Those damn leg presses amaze me. That's just super strong the way you are doing them. Awesome!!
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This.

And maintaining the increase super setting with LE partials.

wasme said:
I am going to have to lighten up though. I think the way I am doing them is really stressing my knees. Even with knee brace on my left knee is just trashed today.

No run this morning..
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You think it's the smith-style?
 
RegisterJr said:
This. And maintaining the increase super setting with LE partials. You think it's the smith-style?
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I bet it is. All the weight is concentrating just on a 1" area(bar) where as with a leg press it is across the entire foot. Pressure per square inch is just crazy on the smith style. A lot more square area with the leg press.
 
turff49 said:
I bet it is. All the weight is concentrating just on a 1" area(bar) where as with a leg press it is across the entire foot. Pressure per square inch is just crazy on the smith style. A lot more square area with the leg press.
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Maybe a 3' 2x6 that can attach to the bar with electrical conduit holders?
 
turff49 said:
Those damn leg presses amaze me. That's just super strong the way you are doing them. Awesome!!
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^^^ this! No doubt!! That whole workout amazed me! Put mine to shame! Lol ;p

I bet you could rig up an attachment out of boards and clips to give you a flat surface. It would still pivot and require ankle strength bit might help with the knees.
 
RegisterJr said:
You think it's the smith-style?
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Well to be fair, leg extensions have always bugged my knees (and I am sure all the running doesn't help).

I think there is tremendous force on the knee, at the very beginning of the motion when the load is heavy. I have to get 'under the bar' which is not the most comfortable and then it is probably a 70-75 degree angle up which stresses the knee. Add to that, on the heaviest sets I sometimes have to give it a second try to get the bar in motion.

I may change things a little and go lower weight, and higher rep with an increase tut and no lockout and see how that goes.


turff49 said:
I bet it is. All the weight is concentrating just on a 1" area(bar) where as with a leg press it is across the entire foot. Pressure per square inch is just crazy on the smith style. A lot more square area with the leg press.
Click to expand...

Funny on the last set last night, was the first time the bar really dug into one of my feet, didn't think I'd finish the set.


RegisterJr said:
Maybe a 3' 2x6 that can attach to the bar with electrical conduit holders?
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MacGyver!

love2liftkat said:
^^^ this! No doubt!! That whole workout amazed me! Put mine to shame! Lol ;p
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Your workouts are always impressive, so no need in talking like that Kat!
 
8/29/2014 Chest and Shoulders



No run this morning. Thought I would rest the knee.

Solid weights workout though after work:


Flat DB Press
50x8
60x8
70x8
80x8
90x8
90x10
90x8


Incline Bench Press (no lockout)
185x6
205x6
225x6
245x6
265x5


Chain Bench - Explosive
2 sets of chains on each end of bar:
135x5
185x5
185x5
195x5
195x5
195x5

- last set was not explosive at all


Stretch Pushups
3 sets to failure


DB Bent Over Side Laterals
35x15
35x15
35x15
35x15


DB Side Laterals
20x12
20x12
20x12
20x12


Cage Press
115x5
125x5
125x5
135x5


- last few reps were pretty tough getting the weight up off the pins
- pins set eye level.
 
Very nice presses Simon.
 
wasme said:
8/29/2014 Chest and Shoulders No run this morning. Thought I would rest the knee. Solid weights workout though after work: Flat DB Press 50x8 60x8 70x8 80x8 90x8 90x10 90x8 Incline Bench Press (no lockout) 185x6 205x6 225x6 245x6 265x5 Chain Bench - Explosive 2 sets of chains on each end of bar: 135x5 185x5 185x5 195x5 195x5 195x5 - last set was not explosive at all Stretch Pushups 3 sets to failure DB Bent Over Side Laterals 35x15 35x15 35x15 35x15 DB Side Laterals 20x12 20x12 20x12 20x12 Cage Press 115x5 125x5 125x5 135x5 - last few reps were pretty tough getting the weight up off the pins - pins set eye level.
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Great presses Simon! Wow, 3 sets with the 90's - smokin! And friggin strong incline #'s there man, that's beastin'!
 
Strong lifting all around Simon! Be proud! IMHO, the running on top of the lifting is resulting in knee issues. I'd drop the running and find another cardio source: hit the heavy bag instead!!
 
wasme said:
Your workouts are always impressive, so no need in talking like that Kat!
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:muah:

Smart decision to rest the knee! Very strong press' Simon!!
 
RegisterJr said:
Very nice presses Simon.
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Thanks Thomas

wicked442 said:
Damn that weight is climbing! How far u into cycle? What are your mg per day now?
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15 days left... 180, thinking of jumping to 210.

turff49 said:
Great presses Simon! Wow, 3 sets with the 90's - smokin! And friggin strong incline #'s there man, that's beastin'!
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Thanks man.

kenpoengineer said:
Strong lifting all around Simon! Be proud! IMHO, the running on top of the lifting is resulting in knee issues. I'd drop the running and find another cardio source: hit the heavy bag instead!!
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That will be my next purchase actually. Well I have a bag, just need to get a new stand.

love2liftkat said:
:muah:

Smart decision to rest the knee! Very strong press' Simon!!
Click to expand...

:)

Thanks!
 
8/25/2014 BACK


Surprisingly my knee felt great his morning. Been putting that Voltaren on it 3 times a day. Was out the door early for a run and actually added a km to my normal route. Pace was fantastic and everything felt good: 6km run.


Prior to my run mixed 3/4 scoop of stimul8 and 3/4 scoop of Ignite2 and 2 scoops of BCAA SAA ... probably why my pace / mindset was spot on.

Got home and was right out to the garagee... I sweat buckets...


Pulldowns - Varied grips
Wide:
180x10
200x10
210x15
210x12
Shoulder Width:
210x11
210x10
Hands Facing / Close Grip:
210x10
210x10


- go to failure, failure being loose form
- added some reps on almost each set here, was happy about that


Dead Stop DB Rows
80x8
90x8
100x8
110x8


DB Pullovers
60x12
60x12
60x12


DB Shrugs
70x10
70x10
70x10


Banded HyperExtensions
3 sets to Failure (fought to get around 15 each set)



Invited over to a friends for a bbq tonight. Having some steaks (this guy only buys organic/grass fed everything). I am really looking forward to the meal. There will be no 'drinks' tonight though - which is actually fine.
 
Glad your knee is better! Very strong pulldowns!! Enjoy your steaks and time with friends!!
 
Si, what's this stuff you're putting on your knee never heard of it. Maybe it'll help my neck and shoulder
 
love2liftkat said:
Glad your knee is better! Very strong pulldowns!! Enjoy your steaks and time with friends!!
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Thanks Kat, will do for sure!

superbeast668 said:
Si, what's this stuff you're putting on your knee never heard of it. Maybe it'll help my neck and shoulder
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Invalid Link Removed

I bought Voltaren Emulgel - clinically proven medicinal gel for the relief of muscle, joint and back pain.

The active is Diclofenac diethylamine gel 1.16%

Give it a go, can't hurt! I use it everytime my knee or lower back act up.
 
Good gawd, your pulldowns.

Hope your old knees heal up quickly.
 
Great workout man. Strong #'s especially on those pull downs and DB rows. Are you using db's or that French curl/hammer curl bar?

I use the Voltaren gel for all kinds of aches and pains. It's a prescription, so most will have to get the doc to write it out for them. It would be perfect for the trap/neck issue.
 
wasme said:
Thanks Kat, will do for sure! Invalid Link Removed I bought Voltaren Emulgel - clinically proven medicinal gel for the relief of muscle, joint and back pain. The active is Diclofenac diethylamine gel 1.16% Give it a go, can't hurt! I use it everytime my knee or lower back act up.
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Thanks broham.
 
snagencyV2.0 said:
wait - I thought voltaren was that group that sings "still counting"....?

ohhh, that's volbeat



:D
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Great band...

superbeast668 said:
Thanks broham.
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Welcome. Hope you get some relief with it.

turff49 said:
Great workout man. Strong #'s especially on those pull downs and DB rows. Are you using db's or that French curl/hammer curl bar?

I use the Voltaren gel for all kinds of aches and pains. It's a prescription, so most will have to get the doc to write it out for them. It would be perfect for the trap/neck issue.
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Use that tricep bar (which I think is the same one you are referring too). Get that added benefit or having to balance the longer bar while pulling..

Voltaren here is just over the counter.

RegisterJr said:
Good gawd, your pulldowns.

Hope your old knees heal up quickly.
Click to expand...

Thanks brother
 
8/31/2014 Chest/Shoulders Pump

Last nights meal was fantastic. Steak was Grass fed Prince Edward Island Rib eye... melted like butter.. just too good. Good company too.. was a good time..





Day started with a 5km run.

Once back from my run, was right out to the garage. It is pretty humid today but I was just drenched from this one..


DB Press
60x10
60x10
60x15
70x13
75x11
80x9
90x7


DB Hex Press
50x12
55x12
60x9




Machine Flies / Over and Backs with Band
110x20 / 10
110x20 / 10
110x20 / 10


- flies were slow and controlled


DB Bent Over Side Laterals / SPidercrawls
30x15 / 3
30x15 / 3
30x15 / 3
30x15 / 3


- Spidercrawls, each set counts as up and down the wall 3 times


Horizontal DB Press / Face Pulls
5x10 / 110x10
5x10 / 110x10
5x10 / 110x10
5x10 / 110x10


- The horizontal DB press was very tough.
- Kept the weight to 5lbs for these, as form slipped last week at 10 - and well have to do them right or why bother!




Have a good sunday all!
 
Solid press day Simon.

Where's the dang food porn?!
 
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