Wasme's recomp journey....

11/22/2014 ARMS / Calves

A little milder today which was good for running and the garage temp. Got workout out of the way this morning, then an afternoon at the arena.. Heading out tonight to a 'hockey party'. Parents from my son's team for the past couple of seasons. Should be fun. Going to try to not indulge in too many adult beverages - but tis the season I suppose.

Warmup: 6km

Vbar Pushdowns / 1.25 Curls
90x15 / 60x8
90x15 / 60x8
100x15 / 70x8
110x15 / 75x8
110x15 / 75x8
120x15 / 80x8
120x15 / 80x8

Seated Incline DB Curls / Close Grip Pushups
35x8+6partials / 20
30x8+6partials / 18
30x8+6partials / 18
30x8+6partials / 19

Bench Dips / Preachers
8+10partials / 80x8
8+10partials / 90x8
8+8partials / 90x8
8+8partials / 85x8

- through most of this workout, I found my left arm (upper forearm just below bicep) felt very tender / strained


Cavles / Dorsiflexion
185x15 / 50
225x20 / 50
245x25 / 50
265x30 / 50
275x25 / 50
285x20 / 50
295x15 / 50
 
Looks like I missed your chest workout. Chest pumping!!
Great arm workout. Love those incline curls with partials, definitely pump material.


You went heavy on back with those rows getting a deep stretch. I've noticed my bi's will be sore for a couple days when I go heavy on those. Bi's get worked more than probably any muscle during a workout. Hopefully the soreness is just from fatigue and nothing else. Could be from all that shoveling you have to do too.
Have fun tonight! Well earned!
 
Tis is the season. Have fun bro.
 
All around great workouts, as usual! Nice work Simon!!
 
turff49 said:
Looks like I missed your chest workout. Chest pumping!!
Great arm workout. Love those incline curls with partials, definitely pump material.


You went heavy on back with those rows getting a deep stretch. I've noticed my bi's will be sore for a couple days when I go heavy on those. Bi's get worked more than probably any muscle during a workout. Hopefully the soreness is just from fatigue and nothing else. Could be from all that shoveling you have to do too.
Have fun tonight! Well earned!
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Thanks. I was thinking that could have been the issue with my upper forearm too.. will see how this week pans out.

RegisterJr said:
Tis is the season. Have fun bro.
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Was a good time... good food, some tasty beers :)
 
11/23/2014 LEGS

Already hitting week 6 of Muscular Demolition... Actually think I will run through it one more time, or do FST 7 for the next few weeks. I plan on starting Mi40x, first week of Jan. Looking forward to that.

Warmup: 6km run ( 7c this morning, nice change)

Lying Leg Curls
45x10
70x10
80x10
90x10
100x15
100x15
110x15
110x15 +35 partials

- partials were tough, paused around 15 and 25...

Safety Bar Squats
Barx15
135x8
185x8
225x8
255x8
275x8
275x8 drop 205x7 drop 135x11

- the challenge / drop sets were gruelling with only 20 seconds between sets


Leg Extensions
90x8
90x8
90x8

- 2 second pause on each rep
- went light on these, as they just fuk with my knees

Hack Squats (in Smith)
Barx10
135x10
185x10
225x10 drop 135x12

SLDL
160x10
170x10
180x10


...dead!
 
Wasme still see the machine is still kicking brother!!! How's the family and has the weather got cold yet!!
 
Leg volume day. Lots of reps. Smith machine hacks have to be brutal!
So you had a heat wave come through...lol
A warm spell for you is cold for us...in Myrtle
 
Goodness! I was 3 workouts behind! All of which were stellar as usual!! Hope that tenderness is better today!
 
packers6211 said:
Wasme still see the machine is still kicking brother!!! How's the family and has the weather got cold yet!!
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Thanks man. Family is ok, things getting better as the days go on. And yes it certainly has been chilly. Mind you today it is 12c. That said, tomorrow looking at ZERO and snow...

turff49 said:
Leg volume day. Lots of reps. Smith machine hacks have to be brutal!
So you had a heat wave come through...lol
A warm spell for you is cold for us...in Myrtle
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Ya doing them in the smith is not the easiest as there is no back support, just have to go lighter and keep full control. I do try to offset it though by making my tut longer.

love2liftkat said:
Goodness! I was 3 workouts behind! All of which were stellar as usual!! Hope that tenderness is better today!
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Thanks! Seems better today.
 
Awesome looking leg day!

I don't feel anything negative in my knees doing extensions, but hearing so many people say that I think I may drop them for other stuff, unless I stick to only high rep ext.
 
RegisterJr said:
Awesome looking leg day!

I don't feel anything negative in my knees doing extensions, but hearing so many people say that I think I may drop them for other stuff, unless I stick to only high rep ext.
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As soon as i go heavy they start to bug me... thanks man.

superbeast668 said:
Only 12? It was 70 here!! I had all 4 windows down coming back from Syracuse
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This evening we are having a wind storm... blew the basketball net over into the driveway, etc. In the 3.5 years I have lived here that thiing has not budged.
 
11/24/2014 Chest / Shoulders

Had a great session after work today. Went a little something like this:

DB Press - Slight incline
40x8
50x8
55x8
60x8
65x8
70x8
75x8
80x8
85x6

Incline Bench
135x10
185x10
205x10
205x10
205x10

Flat Bench
185x5
205x5
225x5
225x5
225x5
225x5
225x5

Stretch Pushups
20
20
20


DB Side Laterals / Face Pulls
20x15 / 100x20
20x15 / 100x20
20x15 / 100x20
20x15 / 100x20

Destroyers
50x60
25x30
15x15 - full range of motion
 
wasme said:
As soon as i go heavy they start to bug me... thanks man. This evening we are having a wind storm... blew the basketball net over into the driveway, etc. In the 3.5 years I have lived here that thiing has not budged.
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Oh we had the wind that's for sure
 
wasme said:
11/24/2014 Chest / Shoulders Had a great session after work today. Went a little something like this: DB Press - Slight incline 40x8 50x8 55x8 60x8 65x8 70x8 75x8 80x8 85x6 Incline Bench 135x10 185x10 205x10 205x10 205x10 Flat Bench 185x5 205x5 225x5 225x5 225x5 225x5 225x5 Stretch Pushups 20 20 20 DB Side Laterals / Face Pulls 20x15 / 100x20 20x15 / 100x20 20x15 / 100x20 20x15 / 100x20 Destroyers 50x60 25x30 15x15 - full range of motion
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Oh my!! My type of workout here. That upper chest had to be screaming. Slight incline db's to fill incline Barbell with lots of reps, sets, and weights! Not sure how you managed to do 50x60 on the destroyers after doing the the side laterals either, they had to be on fire! You must've taken some painkillers prior to working out...lol! I would've had to!!!
 
Your lifts continue to amaze and inspire me Simon! Inclines are freaking strong! Machine!
 
turff49 said:
Oh my!! My type of workout here. That upper chest had to be screaming. Slight incline db's to fill incline Barbell with lots of reps, sets, and weights! Not sure how you managed to do 50x60 on the destroyers after doing the the side laterals either, they had to be on fire! You must've taken some painkillers prior to working out...lol! I would've had to!!!
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Thanks Turff. I'll admit to some pauses on those 60 reps.. I am sore this morning.

Tomorrow is my 44th birthday... the biggest decision is if I am going out for Steak or Sushi... I can't decide. Mind you my daughters bday is the next day and she loves sushi so lol

kenpoengineer said:
Your lifts continue to amaze and inspire me Simon! Inclines are freaking strong! Machine!
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Thanks Mark... means a lot!
 
That's an easy decision - Japanese Steakhouse and get both!
 
Awesome chest session!! Happy early birthday!! I say get steak and then have sushi for your daughters...or like Turff said- Japanese steak house and you get both!
 
RegisterJr said:
My sentiments too.
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love2liftkat said:
Awesome chest session!! Happy early birthday!! I say get steak and then have sushi for your daughters...or like Turff said- Japanese steak house and you get both!
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Looks like the KEG tomorrow night... mmmm and then Monday or Tuesday my daughter and I will do up some Sushi. She is having a dinner with her friends on her birthday and then works the next three evenings.. so Monday (or Tuesday) it will be.
 
11/25/2014 Back

Odd day today has been...not much more to say really.

One Arm Barbell Rows
60x8
70x8
80x8
90x8
105x8
115x8
115x8
125x8

Low Cable Row
90x10
110x10
120x12
130x10
150x8
160x6

Pullovers
60x12
60x12
60x12
60x12

Shrugs
80x8
80x8
80x8
80x8

Hyperextensions
10
10
10
 
Strong back day Simon, very strong!
 
Happy birthday Simon!!!!!
 
2nd Turff! Strong back work! Happy 29th birthday!! ;D
 
Strong back day. Making me miss the gym.

Happy birthday old timer!
 
Happy Birthday "master lifter"! Enjoy!
 
HBD Si, (I really don't know your real name), lol
 
11/27/2014 Chest / Shoulders Pump

Dinner was great last night. Went with all you can eat Sushi... knocked back a wackload of sushi, sushimi, steak and chicken skewers... good stuff!

No runs for the last 4 days.. figured I would get the wheels a rest, as it has been a while. Back at the cardio tomorrow.

- 30 seconds rest between all sets

DB Press
50x10
55x10
60x10
65x10
70x10
75x10
80x8

Hex Press
50x12
55x12
55x12
55x12

Crossovers / Band Over and Back
60x20 / 10
60x20 / 10
60x20 / 10
60x20 / 10

Reverse Crossovers
50x30
60x30
60x30

- these were performed as slow as I could handle, hurt like a b*tch

SPiderCrawls / 6 ways
3 / 10x10
3 / 10x10
3 / 10x10
3 / 10x10


Chest = pumped!

Happy Thanksgiving to everyone south of the border!!
 
Wow man. Great lifts, and the short rests would've worn me out.
 
I bet those 30 sec rests kept your hr up nice and high! Strength was good all of the way through too!!
 
11/28/2014 Arms

Great day today in the garage! Felt very focused and everything just seemed to flow well.

Warmup: 6km run - was good to get back at this, and my legs really felt recovered for the first time in a long time.

Rope Pushdowns / Curls
50x20 / 60x8
70x20 / 70x8
90x20 / 80x8
90x20 / 85x8
90x20 / 90x8
100x20 / 90x8
100x20 / 90x8

- the lighter weight on the first two sets almost felt like my best two sets..the stretch and pump was apparant immediately


Hammer Curls / Reverse Grip Pushdown
40x10 / 100x12
40x10 / 110x12
40x10 / 110x12
40x10 / 110x12

Incline Skullcrushers / Preachers
70x15 / 90x8
70x15 / 90x8
70x15 / 95x8
70x15 / 95x8


Standing Calves / Dorsiflexion
185x15 / 50
225x15 / 50
245x15 / 50
255x15 / 50
275x15 / 50
285x15 / 50
285x15 / 50
285x15 / 50

Great sesssion.
 
I like everything about that workout. Great weight/great volume! I bet those arms were jacked when you finished!
 
Looks like it was painfully fun.
 
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