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Wasme's recomp journey....

10/22/2014 Chest / Shoulders

Another early session.. this morning, but no run. Legs needed a break. Will hit the pavement again in the morning though.

DB Press
50x10
60x10
65x10
70x10
75x10
80x7

DB Hex Press
50x12
60x12
60x12
60x12
60x12

Machine Flies / Band Over and Backs
90x15 / 10
100x15 / 10
100x15 / 10
100x15 / 10


Reverse Flies
70x30
70x30
70x30

- first set no pauses, but sets 2 and 3 there were a fair bit.

Spider Crawls
3
3
3

6 ways
10x10
10x10
10x6,4


Sitting here at work chest is tight and rear delts are in heavy DOM mode...
 
wasme said:
Dude, where you been! Good to see ya....
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Got a promotion at work! That's a good thing but between training my replacement and taking on the new responsibilities of my position, plus working 12 hour days, things have been rather chaotic.
 
1ifeblood said:
Got a promotion at work! That's a good thing but between training my replacement and taking on the new responsibilities of my position, plus working 12 hour days, things have been rather chaotic.
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Congrats.. promotion is always a good thing!

Have you been able to lift? or had to take some off that...
 
wasme said:
Congrats.. promotion is always a good thing!

Have you been able to lift? or had to take some off that...
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I'm still lifting but not nearly as intense as I was. Been trying to maintain 2-3 full body workouts a week hitting all the major movements. Sometimes I get 3 other times just 1. I have to get up early morning to get a workout in so it just depends on how motivated I am. I feel like I need a lot more sleep than I used to lol. But I just keep forcing myself to go even if only for a quick 30 minutes. I know I'll be able to get back into it again so I don't want my body to "forget" what it's supposed to do.
 
At least you are still putting some work in. You were making awesome progress - so all will not be lost. I am sure work will settle down and you will be back to it before you know it!
 
wasme said:
10/22/2014 Chest / Shoulders Another early session.. this morning, but no run. Legs needed a break. Will hit the pavement again in the morning though. DB Press 50x10 60x10 65x10 70x10 75x10 80x7 DB Hex Press 50x12 60x12 60x12 60x12 60x12 Machine Flies / Band Over and Backs 90x15 / 10 100x15 / 10 100x15 / 10 100x15 / 10 Reverse Flies 70x30 70x30 70x30 - first set no pauses, but sets 2 and 3 there were a fair bit. Spider Crawls 3 3 3 6 ways 10x10 10x10 10x6,4 Sitting here at work chest is tight and rear delts are in heavy DOM mode...
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Lots of pressing action here! Both type flies too, yep, my delts would be screaming at me too!
 
wasme said:
At least you are still putting some work in. You were making awesome progress - so all will not be lost. I am sure work will settle down and you will be back to it before you know it!
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I kept most of my progress...bf is up because I've just been eating what I can when I can. But yeah, weather is cooling down so business inevitably slows down too. I should be able to ramp things up again.
 
Heavy six ways, Simon.
 
Thanks bros...

10/23/2014

Rest from running did me good yesterday. Hammered out 6km this morning - great pace to it and legs feel much better.

Arms after work!
 
Arms \ Calves update.

As mentioned had a 6km run this morning... and this is the last workout of Muscular Demolition.

Rope Pushdowns / Ez Curls
90x15 / 70x8
90x15 / 70x8
90x15 / 80x8
100x20 / 90x8
100x20 / 90x8
100x20 / 90x8
110x20 / 100x8

- curls hard flex at the top

Hammer Curls / Reverse Pushdowns
50x10 / 110x12
50x10 / 110x12
50x10 / 110x12
50x10 / 110x12

Incline Skullcrusher / Preachers
80x15 / 80x8
80x15 / 85x8
80x15 / 85x8
80x15 / 90x8

Calves / Banded Dorisflexion
185x15
225x15
245x15
265x15
285x15 / 50
305x15 / 50
315x15 / 50
325x15 / 50

...Arms pretty pumped right about now.. and calves feeling the efforts there.


..Plan is actually to start from Day 1 - Week 1 again. As I really enjoyed this one.
 
Big weight on big arms!! Now that's some working sets there, bet you are toast right now.
Can you scratch your own back? lol bet not lol
 
turff49 said:
Big weight on big arms!! Now that's some working sets there, bet you are toast right now. Can you scratch your own back? lol bet not lol
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Let's be honest... Can any of us touch our own back? Swoliosis is running rampant in these parts.
 
Week 1/1 of Demo?

You reign as this weeks Pushdown King for sure.

turff49 said:
Big weight on big arms!!
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Hmm. I must've missed the update with the pic...

...
 
Those crusher/preacher super sets! The horror! The horror!
 
I like the skullcrusher with preachers... such a nice way to end things off.

@reg yes I am going to go through this one again... Not sure if I will start this evening or in the morning. Had 7 sessions in a row after those 5 days off. Probably should start tomorrow.
 
10/24/2014

Morning started with the normal 6km run. Air was cool and fresh... felt good.

As mentioned above not sure if I will lift after work or started Week 1/ Day 1 tomorrow. Feeling a little weary this afternoon, so we shall see.
 
wasme said:
10/24/2014 Morning started with the normal 6km run. Air was cool and fresh... felt good. As mentioned above not sure if I will lift after work or started Week 1/ Day 1 tomorrow. Feeling a little weary this afternoon, so we shall see.
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Sounds like a good excuse for sushi!!
 
...just going to drop this sweet deal in here:

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$34.91
 
10/25/2014 - LEGS (Week 1, Day 1 of Muscular Demolition)

Warmup: 5km run... being as I was doing legs thought I'd shave a km off...


Lying Leg Curls / Bodyweight Squats
70x8 / 8
80x8 / 8
90x8 / 8
100x8 / 8
110x8+6partials / 8
110x8+6partials / 8
110x8+6partials / 8
110x8+6partials / 8

- BW squats are added just to get my hips loosened up - havent done this in a while and feel it is beneficial

Chain Safety Bar Squats
135x10
135x12
135x15
155x6
185x6
195x6
205x6
205x6 + 1 set of chains
205x6 + 2 set of chains
205x6 + 3 set of chains
215x6 + 3 set of chains

- work up to 60% of 6 rep load
- 3 second decent - stuck to this pretty consistantly


Leg Press (lying on floor feet pushing smith bar)
135x15
225x15
315x15
405x8+8
425x8+8
435x8+8
445x8+8

- back felt a little tender after the leg press
- work sets were 8 reps feet wide and toes out + 8 reps feet almost together toes forward
- sounded like snagencyV2.0 on his inclines during that last set ;)

Step Ups
90x12
90x12
90x12

- holding 45s, 12 left leg, then 12 right leg

Stiff Legged Deadlifts
160x10
160x10
160x10

- slow and controlled with a good stretch


Was a great workout.. back will be fine.

Off to the Theater tonight. Sushi for dinner, then to see the play Wicked. The things we do for our wives! The funny thing, when I purchased the tickets the NHL schedule was not out yet. Figures tonight is the night the Bruins are in town. Oh well! Go B's
 
Impressive squat numbers. Your total volume was insane...

I agree on BW squats during warmup curls. I have lessened them recently thinking it was another slowdown in squats, but since doing so my squat numbers have been down.
 
10/26/2014 Chest/Shoulders

Nice win for the Bruins last night. Of course, being the anti-Leafs fan that I am ... my 6km run this morning had me sporting my Bruins hat, and Boston Strong Bruins shirt.. ;)

Had a good evening last night, although the highway to downtown was closed so there was no sushi in the cards... had a burger instead at a diner as we were pressed for time. (wicked was good, but certainly not one of my favs)

Oh this morning, scored a nice 4x6 ft mirror that someone had just put on the curb. Saw it while running. Nice thick mirror and in perfect condition - great for the garage wall!

Slight Inclinde DB Press
50x8
55x8
60x8
65x8
70x8
75x8
80x8
85x6

Smith Machine Decline
135x20
165x15
195x10
215x10,
drop 175x6,
drop and widen grip 135x11

Chain Flyes
2 chains x 20
2 chains x 20

DB Bent Over Side Lateral - Partials
30x30
40x30
40x30

- hang and swing style

Seated DB Side Laterals - Ultra strict
15x10
15x10
15x10

Cage Press (with a reverse shrug added)
115x5+4
125x5+4
135x5+4
135x5+4

I always find by the time I get to the cage press I am exhausted, and really have to dig deep to get everything out of them.
 
That was a great workout Simon! Very strong presses. A mirror would scare me as I look into it! Lol
 
I agree with you in the cage presses. I know people look at me and are like, "that's it?". They just don't know...
 
RegisterJr said:
I agree with you in the cage presses. I know people look at me and are like, "that's it?". They just don't know...
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Both of you need that shirt that has "Your Workout is My Warmup" printed on it!
 
RegisterJr said:
I agree with you in the cage presses. I know people look at me and are like, "that's it?". They just don't know...
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Man, don't worry about what people think. Most of the ones that look at you funny won't be there 6 months from now. The ones who are in for the long haul understand.
 
The intensity and volume of this guys workouts always amaze me. Killing it brother!! How's the family been and yall ready for the winter:?
 
kenpoengineer said:
Both of you need that shirt that has "Your Workout is My Warmup" printed on it!
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:cheers:

packers6211 said:
The intensity and volume of this guys workouts always amaze me. Killing it brother!! How's the family been and yall ready for the winter:?
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Thanks man. Family is good. My son made an under 21 hockey team (he is 19) so going to be a fun winter for me... love watching him hit/fight.. i mean play!

Was a chilly one this morning at 1 celsius.. but got in my 6km
 
10/27/2014 Back

As mentioned above 6km run this morning (fasted / upon rising)


Had a solid session after work!

Meadows Rows
50x8
70x8
80x8
95x8
105x8
115x8
125x8
125x8

- really had to work hard on that last set on both the left and right side

Dumbbell Dead Stops
85x8
105x8
110x8
115x8

DB Pullovers
60x12
60x12
60x12

Shrugs (3 second pause)
70x15
70x15
70x15

Stretchers
140x8
140x8
140x8

- took these really slow and controlled to get the most out of the stretch.
 
Solid indeed.

I usually only warmup up with a couple sets of Meadows' Rows. I'm going to try it this way the next time they're in my sched.
 
RegisterJr said:
Solid indeed.

I usually only warmup up with a couple sets of Meadows' Rows. I'm going to try it this way the next time they're in my sched.
Click to expand...

Ya I like to do 4 sets slowly going up in weight. I do them slow and really work the stretch. Then the last 4 are heavier with my power and faster pace.
 
10/28/2014 Chest and Shoulders Pump Day

Was up very early this morning to get this one in, as I have a busy evening a head of me. Mind you not @ 3:30 am like some of you!

Warmup: 6km

DB Press
50x10
55x10
60x10
65x10
70x10
75x10
80x10
85x9

Hex Press
50x12
50x12
50x12


DB Twist and Press - turn hands out as you go up / Band over and Backs
30x10 / 10
30x10 / 10
35x10 / 10


DB Side Laterals - Partials (6 inch ROM) / Spider Crawls
30x30 / 3
35x30 / 3
40x30 / 3

- some pausing on sets 2 and 3

Facepull Aparts with Orange MicroMini
20
20
20

Finished this one.. with a great pace as I was running short on time.
 
Wow! Great volume. Strong db presses for that volume also! So you were thinking about him...lol
 
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