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Wasme's recomp journey....

Those twist and presses are tough...
 
Volume! Nice job Simon!
 
Invalid Link Removed
 
10/29/2014

Late night update... been a crazy day with a run, work, arms, hockey, errands.... finally sitting down

Morning started with a 6km run.

After work, had a great arm session. Bi's just torched during this one.

Rope Pushdowns / Cable Curls
90x12 / 70x15
90x12 / 70x15
90x12 / 70x15
110x12 / 80x15
110x12 / 80x15
110x12 / 80x15
110x12 / 80x15

- the curls became gruelling... in an awesome way

Cross Body Hammers / Bench Dips
40x10 / 15
40x10 / 15
40x10 / 15
40x10 / 15

Pronated Kickbacks / Seated Incline Curls
20x10 / 25x8
25x10 / 35x8
25x10 / 35x8
25x10 / 30x8

- struggled on set 3 so had to lower the weight


Calf Raises / Dorsiflexion (Banded)
155x20
205x20
255x20 / 50
275x20 / 50
285x20 / 50
285x20 / 50
 
I haven't seen/done kickbacks in several weeks.

I never, or rarely, warmup the biceps. No wonder they were grueling. Your warmup a don't look much different than your work sets.
 
Whew all caught up! Sorry so behind! So not jealous of your cold weather! (Btw I have to look up the conversion most every time you post the temp! Hahaha) Killer workouts in here as always!!
 
RegisterJr said:
I haven't seen/done kickbacks in several weeks.

I never, or rarely, warmup the biceps. No wonder they were grueling. Your warmup a don't look much different than your work sets.
Click to expand...

There are alot of exercises I prefer to kickbacks ... but do as prescribed.

I know I was thinking that after.. could have knocked down the weight a little on the warmups.

love2liftkat said:
Whew all caught up! Sorry so behind! So not jealous of your cold weather! (Btw I have to look up the conversion most every time you post the temp! Hahaha) Killer workouts in here as always!!
Click to expand...

This mornings run.. albiet sunny ...was 1c = 33.8F ;)

(Still wore shorts though)
 
Bit on the nippy side! Make you pick your pace up a little. lol
 
I would be running in a hoodie with a shirt under it, long pants, and probably a sock hat or something covering my ears!! Lol
 
10/30/2014 Rest Day

6km run this morning to get in the cardio.

Today is a rest day after the 5 days of week 1 done in succession. Tomorrow morning is Legs (with a shorter run to kick start it).
 
10/31/2014 LEGS

Warmup: 5km run fasted...with 2 scoops of BCAA+SAA


Got home: Stimul8 @ 1 scoop, 2 more scoops of BCAA+SAA, 6 max pump uncapped, 4 creatrona and off to the garage i go

Lying Leg Curls / BW Squats
70x10 / 10
80x10 / 10
90x10 / 10
100x100 / 10
110x10 / 10
120x10 / 10
120x10 / 10
120x10, drop 80x8 + 20 partials / 10


Chain Safety Bar Squats (work up to 60% of 10 rep max)
Barx10
135x12
135x15
175x6
195x6
215x6
225x6 + 1 set of chains
225x6 + 2 sets of chains
225x6 + 3 sets of chains
CHALLENGE SET
225x10 + 3 sets of chains
- no rest just remove chains
225x12
- drop weight and take 30 seconds to breathe
155x13


- that was f*ckin' gruelling! kicked ass though.


Leg Press (in smith from the floor)
225x20
315x20
405x20
425x20
435x20
445x20

- constant tension

Stiff Legged Deads
160x10
170x10
180x10
180x10


And done, literally! Soon be time to hand out candy to all the batmans, darth vaders, and princesses... Hope everyone has a safe Hallowe'en
 
Hella volume. I'm playing that way Sunday...

wasme said:
Hallowe'en
Click to expand...

How very French Canadian of you, changing the spelling.

We don't get any trick or treaters at our house. Our lots are so wide, the lazy kiddos travel out to the suburbs were they have to walk less.
 
I'd need a wheelchair after that! I expect about 3-4 kids tonight. Might hand out protein bars...lol
Or sample packs of Stimul8!!!!
 
11/1/2014 Chest and Shoulders

Good session today, but shoulders are pretty sore (and not in the way I like).

Was cold for my 6km this morning, and the first time running in flurries.... thankfully it was not staying on the ground and has since stopped. Pace was decent though 6km in 31 minutes. Temp... 0C / 32F - wind pretty chilly on the legs.


Decline DB Press - Constant Tension
40x8
50x8
55x8
60x8
65x8
70x8
75x8
80x8

- the last set was pretty tough so stopped there


Reverse Band Bench - Explosive
135x5
185x5
225x5
235x5
235x5
235x5
235x5
235x5

Smith Incline - Constant Tension
185x8
205x8
225x8
225x8
225x8
225x8


Cable Crossovers
60x15
60x15
60x15


DB Bent Over Side Laterals
35x20
35x20
30x20

- form was slipping near the end of set 2, so dropped the weight


Over and Back Press
55x10
65x10
65x10

Cage Press
95x5
105x5
115x5
115x5
125x5
 
Geezus! 36 sets here. You and RegisterJr running extreme volume! And after doing a run in the cold. You kin to Sasquatch?
 
Well done Simon. I almost did the 5# DB bump instead of 10, but didn't think I'd go very far. Stupid ego...

turff49 said:
You kin to Sasquatch?
Click to expand...

Lol. It's likely. Probably part Eskimo, polar bear, and elk too the way they party up there...
 
I was driving by and took a pic! Lol ;) You are crazy!

Great workouts too!
 

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Every time i come in here and read up on you I am impressed with what you are doing. Keep up the great work Simon.
 
11/2/2014 BACK

Busy day today.. time for a quick update, then off to my son's hockey game.

Morning started with a 6km run. Went well!

One Arm Barbell Rows - stretch to the floor
60x8
70x8
85x8
95x8
105x8
105x8
105x8
105x8

Smith Machine Rows - Explosive
135x8
185x6
195x6
195x6
195x6
195x6

DB Pullovers
60x12
60x12
60x12
60x12

Stretch Pulldowns - hold stretch for 2 seconds each rep
180x12
190x12
200x12

Banded HyperExtensions
15
15
15
 
I have my first back day tomorrow that I've had in 10 days. I'm going to take your approach warming up on the M Rows, with several WU sets.

Did that on leg curls today too...

Very strong rowing. You set the bar high. Canadian or not...
 
11/3/2014

Working early all week. Nice for getting off early and my workout in at a good time. But means my runs will be at 515am. Was out for 6km this morning. The park is pitch black so had to make use of a circuit that involves a high school track as part of it. The laps of the track I try to incorporate some HIIT, 'sprinting' the straights, and jogging the curves. All in all a good run.

Chest and Shoulder pump session on tap for after work.
 
Man that's an early run. At least there was daylight savings so you got an extra hour
 
Chest and Shoulders Pump

Alright.. as mentioned a 6km run this morning.

Home from work at a great time, and right into the garage after a nice big full scoop of Stimul8, etc.

Pushups
2 warm up sets

Cable Crossovers
50x12
60x12
60x12

Banded DB Press / Band Over and Backs
50x10 / 10
60x10 / 10
70x10 / 10
80x7 / 10

- using a red long mini band for press

DB Flyes / Band over and Backs
35x12 / 10
35x12 / 10
35x12 / 10
35x12 / 10

- constant tension on the flyes.. good stretch and up to 10 & 2

DB Bent Over Raises - full rom
20x15
25x15
25x15
25x15
25x15

6 ways
10x10
10x10
10x10

Face Pulls / Band Pull Aparts
90x15 / 20
90x15 / 20
90x15 / 20

Got a really nice pump going... and feel pretty worn out.
 
These banded DB presses, are they a substitute for something? I haven't seen them in the routines yet.

Solid session, Simon. How in the world will you be able to sleep...?
 
Banded db presses sound like torture! Lol Like the add of the sprints this morning!!
 
RegisterJr said:
These banded DB presses, are they a substitute for something? I haven't seen them in the routines yet.

Solid session, Simon. How in the world will you be able to sleep...?
Click to expand...

No the crossovers were a substitute. The banded DB press is part of the routine.

I wont go to bed till near 12 I'd imagine so no worries there. I am all out of G8 though, till my parcel arrives.
 
Good workout Simon! Banded DB anything sounds extreme. Talk about getting the most out of the isolation muscles.!
 
Impressive full ROM bent over raises! If I took Stimul8 that late I'd be up all night!
 
11/04/2014

Up at 515 this morning... and out for a 6km run. Actually, quite peaceful out there at that time. The odd dog walker and that is about it.

Arms on tap for tonight. Get to try out my 'grenade' cable attachments tonight from EliteFTS... excited about that.
 
wasme said:
They actually arent bad. It is more they are awkward to get set up. But they do get heavy pretty fast. Thanks!
Click to expand...

I just know how much I was struggling by the end of my DB press' yesterday and cant imagine adding bands! Lol

I love morning runs when no one is out! When I run the dam that early, I pretend I'm at the beach listening to the waves! Lol
 
GOODNIGHT!!!!!!!!!!!!!!!!!! hell of a combo chest n shoulders lol. That's not for the weak by no means. Looking strong as ever brother!


wasme said:
11/1/2014 Chest and Shoulders

Good session today, but shoulders are pretty sore (and not in the way I like).

Was cold for my 6km this morning, and the first time running in flurries.... thankfully it was not staying on the ground and has since stopped. Pace was decent though 6km in 31 minutes. Temp... 0C / 32F - wind pretty chilly on the legs.


Decline DB Press - Constant Tension
40x8
50x8
55x8
60x8
65x8
70x8
75x8
80x8

- the last set was pretty tough so stopped there


Reverse Band Bench - Explosive
135x5
185x5
225x5
235x5
235x5
235x5
235x5
235x5

Smith Incline - Constant Tension
185x8
205x8
225x8
225x8
225x8
225x8


Cable Crossovers
60x15
60x15
60x15


DB Bent Over Side Laterals
35x20
35x20
30x20

- form was slipping near the end of set 2, so dropped the weight


Over and Back Press
55x10
65x10
65x10

Cage Press
95x5
105x5
115x5
115x5
125x5
Click to expand...
 
love2liftkat said:
I just know how much I was struggling by the end of my DB press' yesterday and cant imagine adding bands! Lol

I love morning runs when no one is out! When I run the dam that early, I pretend I'm at the beach listening to the waves! Lol
Click to expand...

Morning runs are the best - especially when no one else is around. I find it really hard to run after work - way too many cars/people and my perforamce is just not the same.

packers6211 said:
GOODNIGHT!!!!!!!!!!!!!!!!!! hell of a combo chest n shoulders lol. That's not for the weak by no means. Looking strong as ever brother!
Click to expand...

Thanks Thomas!
 
Alright, been a busy evening but have a few minutes here for a quick update.

Arms / Calves was after work (6km run was before work)...went like this:

VBar Pushdowns / Cable Curls
90x12 / 70x15
90x12 / 70x15
100x12 / 70x15
110x12 / 80x15
110x12 / 80x15
120x12 / 85x15
120x12 / 85x15

Reverse EZ Curl / One Arm Cable Extensions
70x12 / 50x10+5partials
70x12 / 40x10+5partials
70x12 / 40x10+5partials
70x12 / 40x10+5partials

- Used one of the cable grenade attachments from EliteFTS for the one arm extensions. I found it took this exercise to a whole new level as my tricep felt completely isolated. In fact, it was why I dropped to 40 for sets 2,3,4... there was no way I could hit 50 again. Good stuff!

Skullcrushers / Preachers
80x10 / 80x8
80x10 / 90x8
80x10 / 100x8
80x10 / 100x5 drop 90x4

Calves / Banded Dorsiflexion
185x15
205x15
225x15
255x15
275x15 / 50
285x15 / 50
305x15 / 50
305x17 / 50
 
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