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Wasme's recomp journey....

wasme said:
11/16/2014 ARMS / Calves

Warmup: 6km run - -5c with the wind.. light flurries (actually great conditions had to move faster to keep warm!)

Rope Pushdowns / Barbell Curls
70x15 / 70x8
80x15 / 70x8
90x15 / 80x8
100x15 / 80x8
100x15 / 90x8
100x15 / 90x8

Hammers / Single Arm Pushdowns
45x10 / 45x10
45x10 / 55x10
45x10 / 55x10
45x10 / 55x10

Reverse Grip Pushdown / Preacher Curls
110x10 / 90x8
110x10 / 100x7
110x10 / 90x8
110x10 / 90x8


Standing Calves / Dorsiflexion
135x15 / 50
205x15 / 50
275x15 / 50
295x15 / 50
295x15 / 50
295x15 / 50
295x15 / 50

Good session... making some homemade pizzas in a few minutes.. should be tasty!
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Still going hard at training I see! Good job bro! Hope all is well :D

6k run for a warm up is when you know your in good shape!
 
Damn, look at those hammer curls! When are we getting pics of these beastly arms man!
Superb workout!!!
 
superbeast668 said:
Homemade pizzas? I'll start driving now...
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RegisterJr said:
We do that every now and then too. Always comes out awesome.
Like I tell my wife, pizza=gainz.
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love2liftkat said:
I'm on my way! Save me a slice oh and start a fire because I'll be cold!! Lol
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They came out fantastic.. made 4 in total... but there are a couple right before they hit the oven

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JudgementDay said:
Still going hard at training I see! Good job bro! Hope all is well :D

6k run for a warm up is when you know your in good shape!
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Thanks JD!

turff49 said:
Damn, look at those hammer curls! When are we getting pics of these beastly arms man!
Superb workout!!!
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Thanks Turff... eventually..
 
11/17/2014

Legs after work tonight...

This morning was up early to a slush and snow covered run. (6km)

After fighting the snow and ice the last couple of years and having to take too many 'ice' days off I did some research and picked up some Salomon Speedracers. I typically wear Asics and will continue to do so when things are clear, but I have to say these runners were excellent. Grip was right there, and they are mostly waterproof, so even the slush did not penetrate the shoe - which was awesome. Any areas that were snow covered the triangular tread just gripped like a snow tire - hoping the same will be evident with patches of ice. I recommend these to anyone who might be running through the winter.

I could feel my stride a little more in my quads as my Asics have an 11mm heal to toe decline (these are 9mm) and with the deeper tread the Salomon's hit the ground faster... but I will get used to this I am sure.

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Leg update.. later.
 
Sweet shoes!!! You're crazy to run in the snow though! lol ;)
 
11/17/2014 LEGS

This workout has left me very shaky in the legs....

Leg Curls / BW Squats
70x10 / 10
80x10 / 10
90x10 / 10
100x10 / 10
110x10 / 10
110x10 / 10
110x10 / 10
110x10 / 10

Barbell SLDL
160x10
170x10
180x10
190x10

Smith Leg Press (from floor) - Explosive/No Lockout
225x10 + 10 sec hold @ 3/4 lockout on last rep
315x10 + 10 sec hold @ 3/4 lockout on last rep
405x10 + 10 sec hold @ 3/4 lockout on last rep
445x10 + 10 sec hold @ 3/4 lockout on last rep
465x10 + 10 sec hold @ 3/4 lockout on last rep
475x10 + 10 sec hold @ 3/4 lockout on last rep
475x10 + 10 sec hold @ 3/4 lockout on last rep
475x10 + 10 sec hold @ 3/4 lockout on last rep

- these trashed me...

Squats - explosive
135x5
185x8
205x5
215x5
225x5
235x5
245x5

Split Squats - Bodyweight
15 per side
15 per side
15 per side
15 per side

- all i could do was bodyweight on these as legs were trashed..and they sent me over the edge...
 
I can't imagine why your legs are shaky! You just destroyed them!!!! Those leg press' sound intense!!!
 
That's a never ending leg sesh. Good Lawd.

Have you tried somersault squats yet?
 
And to think you do these workouts in a cold garage in Canada! Working legs in the cold is tough in itself and then you do those insane smith leg presses. The only bright spot I see are those shoes...lol
Great workout man!
Reminds me when I use to do pt in Alaska...hated it...
 
RegisterJr said:
That's a never ending leg sesh. Good Lawd.

Have you tried somersault squats yet?
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No have not tried them as of yet... you?

turff49 said:
And to think you do these workouts in a cold garage in Canada! Working legs in the cold is tough in itself and then you do those insane smith leg presses. The only bright spot I see are those shoes...lol
Great workout man!
Reminds me when I use to do pt in Alaska...hated it...
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Ya the concrete floor was a bit cold lol.
 
11/18/2014

Today will be Chest and Shoulders after work.

No run this morning, legs just way too sore. Actually think I will start taking my run rest day the day after my leg day. Even though the blood flow once i start going feels good - I am finding it makes my leg recovery longer and I end up having to take a day off 3-4 days after the fact. So will see how this goes... plus it was -11c this morning so it seemed like a good idea to sleep an extra 30 minutes.
 
Good idea! I hate running after a killer leg session!! ...I thought about you this morning when I was running inside the gym because it was 28 f! I wouldn't be able to function at -11c!! Lol
 
love2liftkat said:
Good idea! I hate running after a killer leg session!! ...I thought about you this morning when I was running inside the gym because it was 28 f! I wouldn't be able to function at -11c!! Lol
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Why was it so cold in your gym?? Or do you mean you were nice and warm inside and it was cool outside :)
 
wasme said:
Why was it so cold in your gym?? Or do you mean you were nice and warm inside and it was cool outside :)
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It was cold outside! Lol I was running out of the cold!
 
wasme said:
lol and here i am running into it!
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I've tried to tell you that you are crazy! The first step is admitting you have a problem! ;)
 
wasme said:
11/18/2014

Today will be Chest and Shoulders after work.

No run this morning, legs just way too sore. Actually think I will start taking my run rest day the day after my leg day. Even though the blood flow once i start going feels good - I am finding it makes my leg recovery longer and I end up having to take a day off 3-4 days after the fact. So will see how this goes... plus it was -11c this morning so it seemed like a good idea to sleep an extra 30 minutes.
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Freaking cold here in Indiana too. I need to move somewhere warm. Hope u are having a good week
 
Chest and Shoulders update.

Home from work.. and into a very chilly garage... Slipknot and a hoodie and good to go!

DB Press - Slight Decline, lockout and flex hard
40x8
45x8
50x8
55x8
60x8
65x8
70x8
75x8
80x8

Incline Barbell Press - No Lockout
135x5
185x5
205x5
215x5
215x5
225x5
225x5

Crossovers
60x12
60x12
60x12
60x12

Stretch Pushups
20
20
18
15+6 partials from the bottom


DB Bent Over Side Laterals / Face Pulls
25x15 / 100x15
25x15 / 100x15
25x15 / 100x15
25x15 / 100x15

- this became very tough...


Cage Press
105x5
105x5
115x5
115x5
115x5


Solid session.. hoodie even came off midway through - got Stimul8 ;)
 
BigBoyMuscle said:
Freaking cold here in Indiana too. I need to move somewhere warm. Hope u are having a good week
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55* in my house this AM... Thought leaving the heat off would help with night sweats. I was still sweating. Then I woke up to pee and froze walking to the bathroom. Fml.
 
Man look at that volume! Went for a burnout today!! Probably a good idea with the cold, it just feels better and warms you up! Going heavy next week? As in less sets and more weight, not saying this workout wasn't heavy...lol
Not sure how your workout program is geared right now, CRS setting in on me!
 
turff49 said:
Man look at that volume! Went for a burnout today!! Probably a good idea with the cold, it just feels better and warms you up! Going heavy next week? As in less sets and more weight, not saying this workout wasn't heavy...lol
Not sure how your workout program is geared right now, CRS setting in on me!
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Thanks man. Actually I am in the middle of Muscular Demolition (Meadows). I think I am going to pick up and try Mi40x, as it is on sale for around $50...if so that would be next.

From an email I got incase anyone is interested:
"http://www.mi40x.com/fb1million/ <--- 50% off!!
Those discounts disappear shortly so get it on it NOW!"

But ya, I have tossed around the idea of doing FST-7 again with a focus on lifting heavier. But too be honest. So many options.
 
11/19/2014 BACK

This morning started with a very cold 6km run. Was a good one with a great pace, but the wind in the face when I first headed out the door was like a being hit by a freight train. (just less messy lol)


Back up this evening..
 
Yeah, when you posted the link in Kleens thread I bought it. Not sure if I'll do the plan but I should pick up some ideas to incorporate. Who knows I might like the plan and run with it.
 
turff49 said:
Yeah, when you posted the link in Kleens thread I bought it. Not sure if I'll do the plan but I should pick up some ideas to incorporate. Who knows I might like the plan and run with it.
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Chris seems to be really liking it... so figure might be worth a shot even to learn some new stuff.. just bought it myself.
 
Back update..

Just finished up my back workout and then shoveled the driveway.... (we'll call that round 2 of cardio)

Meadows Rows
35x8
60x8
70x8
80x8
95x8
105x8
115x8
120x8
125x8

Chain Deadlifts
135x3
185x3
225x3
255x3
285x3
305x3
305x15 + 2 sets of chains

- this set of 15 was performed, 1 rep, 10 seconds rest, 1 rep, 10 seconds rest....to 15.


DB Pullovers
60x12
60x12
60x12
60x12


Shrugs - 2 second hold
135x8
185x8
205x8
215x8
225x8

HyperExtensions
10
10
10

...back is pretty sore...(not tweaked, the good way)
 
Sweet!! Hit the Meadows hard today! After doing those and the deadlifts I bet that shoveling was a true"pressing" exercise. Thankfully I don't have that to worry about...
 
305 plus chains for 15....

Nice Simon.

Snow is pretty and all, from a distance.
 
turff49 said:
Sweet!! Hit the Meadows hard today! After doing those and the deadlifts I bet that shoveling was a true"pressing" exercise. Thankfully I don't have that to worry about...
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Back was lit up... and the snow flew off the shovel...

RegisterJr said:
305 plus chains for 15....
Nice Simon.
Snow is pretty and all, from a distance.
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Agreed!

Keep in mind those 15...were set up as 1 rep lifts with 10 sec between. I could not have pulled that for a full 15 non stop. Form would get sloppy and I'd tweak my back.
 
11/20/2014

Not sure if today will be a rest day or Chest/Shoulder pump. To be determined after work.

Few inches of snow last night. Nothing like Buffalo though :wtf1:

The new Salomon's were great in the snow though this morning. No slipping/sliding, etc.. good stuff. Run was the normal 6km, but slower pace due to the snow....
 
wasme said:
11/20/2014

Not sure if today will be a rest day or Chest/Shoulder pump. To be determined after work.

Few inches of snow last night. Nothing like Buffalo though :wtf1:

The new Salomon's were great in the snow though this morning. No slipping/sliding, etc.. good stuff. Run was the normal 6km, but slower pace due to the snow....
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Hate running...but hitting the stepmill hard today and a back workout on deck. Have a great day
 
wasme said:
but the wind in the face when I first headed out the door was like a being hit by a freight train. (just less messy lol)
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This made me lol!!

Trashed back and then shoveled the driveway! You're a monster!!
 
wasme said:
Back was lit up... and the snow flew off the shovel...



Agreed!

Keep in mind those 15...were set up as 1 rep lifts with 10 sec between. I could not have pulled that for a full 15 non stop. Form would get sloppy and I'd tweak my back.
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They are still taxing. The last time I did those I started with 315 with no chains and ended up having to drop weight.
 
11/21/2014 Chest / Shoulders

Warmup: 5km run...

DB Hex Press
40x10
40x10
40x10
50x10
50x10
50x10
50x10

Crossovers / Band Over and Back
60x15 / 10
60x15 / 10
60x15 / 10
60x15 / 10

DB Press
60x10
70x10
70x10
75x10+10 paritals out of the bottom

DB Side Laterals
15x8
20x8
20x8
20x8
20x8

Bent Over Rear Delt Lateral Raises / SPidercrawls
25x20 / 3
25x20 / 3
25x20 / 3


Had a great chest pump going.. rear delts were on fire after that last superset.
 
Awesome looking pump day. I love the spider/Delt raise combo.
 
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