Wasme's recomp journey....

12/17/2014 Quads / Calves

...6km run this morning before work.

Followed up by a great session - some high rep work.

Tempo 3010, 40 seconds rest, NOS - 10 seconds

Squats
Barx20
135x20
155x20
175x20
185x20

- this was pretty tough, some pauses on the last set
- was huffin and puffin pretty good with 40 seconds rest


Hack Squats
135x8
185x8
225x8
235x8
245x8
drop 215x8
drop 185x8
drop 155x6


Barbell Lunges
Bar x 20 per leg
75 x 20 per leg
85 x 20 per leg
95 x 20 per leg

- I suck at lunges
- was really no tempo either, just hammered them out. If I slowed it down I'd fall over ;)

Leg Extensions
90x10
100x10
100x10
100x10


Barbell Calf Raises
135x8
185x8
225x8
255x8
275x8
285x8
285x8
285x8
drop 245x8
drop 215x8
drop 185x8


...tomorrow mornings run hinges on recovery.
 
12/18/2014 Chest / Bi's

6km fasted run upon rising this morning. Was a chilly but had rained at some point of the night, so was kinda icy.. but didn't cause me any grief.

After work had a superb session...

Tempo was 3010, 40 seconds rest, except on NOS which was 10 sec

Incline DB Press
45x10
65x10
75x10
85x10
85x8

Incline Smith Press
135x10
185x10
185x10
185x10

Flat DB Fly
35x10
40x10
40x10
40x10

- very slight bend at the elbows, worked a really good stretch


Flat Smith Machine Press
135x20
155x20
155x20
155x20

- these got heavy really fast. Sets 3 and 4 had some pauses in them


Preacher Curls
45x8
80x8
90x8
90x8 - paused 2 times so lowered weight
85x8
drop 70x7
drop 60x7
drop 50x8

One Arm DB Preachers
25x8
25x8
30x8
30x8
drop 25x8
drop 20x8
drop 15x8

EZ Bar Curls
70x20
70x20 - had to pause 3 times
60x20
60x20
 
That tempo stuff fatigues me so fast. I don't know how you maintain your strength for all that volume
 
wasme said:
12/18/2014 Chest / Bi's 6km fasted run upon rising this morning. Was a chilly but had rained at some point of the night, so was kinda icy.. but didn't cause me any grief. After work had a superb session... Tempo was 3010, 40 seconds rest, except on NOS which was 10 sec Incline DB Press 45x10 65x10 75x10 85x10 85x8 Incline Smith Press 135x10 185x10 185x10 185x10 Flat DB Fly 35x10 40x10 40x10 40x10 - very slight bend at the elbows, worked a really good stretch Flat Smith Machine Press 135x20 155x20 155x20 155x20 - these got heavy really fast. Sets 3 and 4 had some pauses in them Preacher Curls 45x8 80x8 90x8 90x8 - paused 2 times so lowered weight 85x8 drop 70x7 drop 60x7 drop 50x8 One Arm DB Preachers 25x8 25x8 30x8 30x8 drop 25x8 drop 20x8 drop 15x8 EZ Bar Curls 70x20 70x20 - had to pause 3 times 60x20 60x20
Click to expand...
That is one helluva workout! 20 reps a set on presses is tough man and curls at 20 reps a set is really pumping them babies up! Did you get any cramps from doing them?
 
RegisterJr said:
That tempo stuff fatigues me so fast. I don't know how you maintain your strength for all that volume
Click to expand...
mountainman33 said:
Ditto!
Click to expand...

Well thankfully this week the temp was 3010 not 4010...
And I have been having to put some pauses in, which I suppose means I am going to heavy.


turff49 said:
That is one helluva workout! 20 reps a set on presses is tough man and curls at 20 reps a set is really pumping them babies up! Did you get any cramps from doing them?
Click to expand...

Forearms got really sore in the curls.. and today have pretty significant doms.
 
12/19/2014 REST DAY

today was a prescribed rest day. Although it did start with a 6km run.

Back at it in the morning
 
All this x20 madness looks rough!!! Lol Great work Simon!
 
12/20/2014 WEEK 4 - Shoulders and Triceps

Warmup: 5.5km run

Tempo 4010, Rests 40, NOS Rests 10

Bent Over Rear DB Laterals
20x8
30x8
30x8
30x8
drop 20x8
drop 15x8
drop 10x8

Side Laterals Raises
20x8
20x8
20x8
20x8
drop 15x8
drop 10x8
drop 5x8

- almost didnt hit 8 on 5lbs!

One Arm Cable Side Laterals
25x12
20x12
20x12
20x12

- alternating with no rest
- pulling from behind back, very slow and controlled - painful.

Two Arm DB Front Raises
15x20
15x20
15x20
15x20

- simply brutal...sets 3 and 4 were killer


Reverse Grip Cable Pushdowns
90x8
100x8
110x8
110x8
drop 90x8
drop 70x8
drop 50x8

Vbar Pushdown
90x12
100x12
110x12
120x12

Close Grip Bench
115x8
125x8
135x8
145x8
drop 125x8
drop 105x8
drop 85x8
 
Damn! My 2 favorite muscle groups and reading those made my delts and tris sore!
All those raises like that are just brutal. How do you like those reverse grip press downs?
 
turff49 said:
All those raises like that are just brutal.
Click to expand...

That's what I was thinking. Raises for days...

I like the CG drop set. Might steal that triceps routine for tomorrow... :D
 
Things are getting better. Still no gym but soon i hope. That looks like a good cycle plan. Those are 2 of my favorites. I bought a few goods to tide me over for a while so i am planning a good 1.
 
turff49 said:
Damn! My 2 favorite muscle groups and reading those made my delts and tris sore!
All those raises like that are just brutal. How do you like those reverse grip press downs?
Click to expand...

Actually, not sure how I feel about them. Awkward, definitely not my fav...

RegisterJr said:
That's what I was thinking. Raises for days...

I like the CG drop set. Might steal that triceps routine for tomorrow... :D
Click to expand...

Go for it, was a great one

wicked442 said:
Things are getting better. Still no gym but soon i hope. That looks like a good cycle plan. Those are 2 of my favorites. I bought a few goods to tide me over for a while so i am planning a good 1.
Click to expand...

Good to hear things are improving! Which two are you favs (Tren/Msten?)
 
12/21/2014 Quads / Calves

Only got 3 hours sleep last night. Which didnt seem to hinder my performance too bad, as I got to workout first things this morning. That said, I am almost asleep here at 7pm lol

Warmup: 5km run

Tempo 4010, 40 sec rest, NOS 10 sec

Leg Extension / Leg Press - no rest at all on drops just pulled weight off bars
90x8 / 225x8
100x8 / 315x8
100x8 / 405x8
100x8 / 405x8
100x8 / 405x8
drop 90x8 / 355x8
drop 80x8 / 305x6
drop 70x7 / 255x6

- brutal weigh to get things rolling

Bulgarian Split Squat
BW x 20 per side
75 x 20 per side
75 x 20 per side
75 x 20 per side

- tempo was probably 2010
- not a fan of these lol.

Hack Squat
138x8
155x8
185x8
185x8
drop 145x8
drop 115x8
drop 95x8

- done in smith rack, legs were just dead from the split squats


Calves

Standing Raises - 90 seconds rest
185x15
225x15
255x15
285x15
295x15
305x15
305x15
305x15
drop 265x15
drop 235x15
drop 205x15

- partials used to hit rep counts near the end.. and on the drops

Bodyweight Standing Calf Raises - 90 seconds rest
40
40
40
40


Going to be sore tomorrow. And looking at tomorrow, its Back and Hams (including One-Leg Presses) sh*t!
 
That's what she said!!! lol Good workout brother!! I didn't get much sleep either, as my kids wanted to rent the movie Guardians of the Galaxy at 10 pm!!!!

wasme said:
12/21/2014 Quads / Calves

Only got 3 hours sleep last night. Which didnt seem to hinder my performance too bad, as I got to workout first things this morning. That said, I am almost asleep here at 7pm lol

Warmup: 5km run

Tempo 4010, 40 sec rest, NOS 10 sec

Leg Extension / Leg Press - no rest at all on drops just pulled weight off bars
90x8 / 225x8
100x8 / 315x8
100x8 / 405x8
100x8 / 405x8
100x8 / 405x8
drop 90x8 / 355x8
drop 80x8 / 305x6
drop 70x7 / 255x6

- brutal weigh to get things rolling

Bulgarian Split Squat
BW x 20 per side
75 x 20 per side
75 x 20 per side
75 x 20 per side

- tempo was probably 2010
- not a fan of these lol.

Hack Squat
138x8
155x8
185x8
185x8
drop 145x8
drop 115x8
drop 95x8

- done in smith rack, legs were just dead from the split squats


Calves

Standing Raises - 90 seconds rest
185x15
225x15
255x15
285x15
295x15
305x15
305x15
305x15
drop 265x15
drop 235x15
drop 205x15

- partials used to hit rep counts near the end.. and on the drops

Bodyweight Standing Calf Raises - 90 seconds rest
40
40
40
40


Going to be sore tomorrow. And looking at tomorrow, its Back and Hams (including One-Leg Presses) sh*t!
Click to expand...
 
Your legs are going to be soooooo sore come Christmas. Another leg day, back to back, after doing 40plus sets on legs. Brother, you are a sadist!
Killer workout but no way could I do it again today, hams and leg presses... Sheez!
 
wasme said:
12/21/2014 Quads / Calves

Only got 3 hours sleep last night. Which didnt seem to hinder my performance too bad, as I got to workout first things this morning. That said, I am almost asleep here at 7pm lol

Warmup: 5km run

Tempo 4010, 40 sec rest, NOS 10 sec

Leg Extension / Leg Press - no rest at all on drops just pulled weight off bars
90x8 / 225x8
100x8 / 315x8
100x8 / 405x8
100x8 / 405x8
100x8 / 405x8
drop 90x8 / 355x8
drop 80x8 / 305x6
drop 70x7 / 255x6

- brutal weigh to get things rolling

Bulgarian Split Squat
BW x 20 per side
75 x 20 per side
75 x 20 per side
75 x 20 per side

- tempo was probably 2010
- not a fan of these lol.

Hack Squat
138x8
155x8
185x8
185x8
drop 145x8
drop 115x8
drop 95x8

- done in smith rack, legs were just dead from the split squats


Calves

Standing Raises - 90 seconds rest
185x15
225x15
255x15
285x15
295x15
305x15
305x15
305x15
drop 265x15
drop 235x15
drop 205x15

- partials used to hit rep counts near the end.. and on the drops

Bodyweight Standing Calf Raises - 90 seconds rest
40
40
40
40


Going to be sore tomorrow. And looking at tomorrow, its Back and Hams (including One-Leg Presses) sh*t!
Click to expand...

Damn!
Nice job.
 
wasme said:
- brutal WAY to get things rolling
Click to expand...

That was so brutal you got your weigh/way confused! ;) Awesome workout and running off 3 hours sleep=pure craziness!!
 
packers6211 said:
That's what she said!!! lol Good workout brother!! I didn't get much sleep either, as my kids wanted to rent the movie Guardians of the Galaxy at 10 pm!!!!
Click to expand...

Thanks bro...I downloaded that one last night... kids movie right?

turff49 said:
Your legs are going to be soooooo sore come Christmas. Another leg day, back to back, after doing 40plus sets on legs. Brother, you are a sadist!
Killer workout but no way could I do it again today, hams and leg presses... Sheez!
Click to expand...

Bpak is the sadist! lol

I know I am dreading going home tonight and hitting the legs again. But looks like that is the game plan.

skinnybones said:
Damn!
Nice job.
Click to expand...

Thanks brother.

love2liftkat said:
That was so brutal you got your weigh/way confused! ;) Awesome workout and running off 3 hours sleep=pure craziness!!
Click to expand...

Thanks Kat. I think I am still tired today.
 
I couldn't imagine walking, let alone lifting with the lames anytime soon after that. Crazy.
 
12/22/2014 Back / Hams

Well morning started with a 6km run. Legs were saying f you, but with what was to come this evening, figured it wouldn't hurt to get the blood pumping this morning.

Just finished up and this was brutal. My legs have probably never felt assaulted like they do at the moment.


Tempo 4010, Rest 40 sec, *NOS 10 sec rest
Straight Arm Pulldown
90x8
90x8
100x8
110x8
110x8
*90x8
*80x8
*70x8

One Arm DB Rows
65x8
75x8
85x8
85x8
*65x8
*55x8
*45x8


Underhand Seated Cable Row
110x8
120x8
120x8
120x8
*100x8
*90x8
*80x6

Wide Grip Pulldowns - exaggerated stretch
180x20
180x20
170x18
160x17

Lying Leg Curls
90x8
90x8
100x8
100x8
110x8
110x8
115x8
115x8
*105x8
*95x8
*85x8
*75x8
*65x8
*55x8

One Leg Leg Press (from floor in smith rack) - NO REST, alternating legs
135x20/20
165x20/20
185x20/20
185x20/20
 
Does M140 come with a wheel chair?
 
Wheelchair, oxygen bottle, and a prescription for unlimited painkillers!

That is just insane. 14 sets of lying leg curls = a herd of Charlie horses. No thank you!!!
You da man Simon!
 
The leg curls and leg presses just look sadistic after that previous leg workout. You're a sick man wasme...
 
RegisterJr said:
Does M140 come with a wheel chair?
Click to expand...

turff49 said:
Wheelchair, oxygen bottle, and a prescription for unlimited painkillers!

That is just insane. 14 sets of lying leg curls = a herd of Charlie horses. No thank you!!!
You da man Simon!
Click to expand...

Last night was totally painful. I took 4 scoops of BCAA/SAA with my G8 last night. This morning, I was up and put in 6km like it was nothing. I was surprised how my legs feel. Weird sh*t!

kenpoengineer said:
Boy, no kidding! What a brutal workout. Nice job Simon!
Click to expand...

Thanks Mark!

mountainman33 said:
The leg curls and leg presses just look sadistic after that previous leg workout. You're a sick man wasme...
Click to expand...

Those leg presses were a nightmare at the time. lol thanks brother.
 
Hey folks... we have some great BETA testing opportunities currently running for a soon to be released Creatine and Amino product.. check it out:

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12/23/2014 Shoulders and Triceps

Started the morning with a 6km run, as previously mentioned. Was surprised at how good my legs were. I was expecting not to be able to just hop out of bed.

After work got in the weights session.


GIANT SET

Each exercise performed in succession with 3 minutes between giant sets. On the 4th round I did the NOS drops for each exercise before moving on to the next one.. was tough and my shoulders are dead.

Side Laterals
20x8
20x8
25x8
25x8
drop 20x6
drop 15x8
drop 10x8

DB Shoulder Press
35x8
35x8
45x8
45x8
drop 35x8
drop 25x8
drop 20x8

Two Arm DB Front Raise
20x8
20x8
20x8
20x8
drop 15x8
drop 10x8
drop 10x8

Smith Shoulder Press
95x8
105x8
115x8
115x8
drop 115x8
drop 100x8
drop 85x8

Reverse Cable Flys
70x20
70x20
70x20
70x20


-----

Triceps were not done as a giant set.

Overhead Rope Extension
90x8
100x8
110x8
110x8

SKullkrushers
70x8
80x8
90x8
90x8

Two Arm Kickbacks
15x20
15x20
15x20
15x20


Triceps had a fantastic pump....had the i can't wash my hair feeling going :)
 
I like the giant set.

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Dang man! Insanely awesome workouts!!! That's amazing that you weren't completely disabled and stuck in the bed after all of that!...oh and the shoulder workout sounds quite painful!!
 
Your "pain" receptors are broken! Merry Christmas to you and family!!
 
Yep, tren and msten work well for me. Epi doesnt do anything for me unfortunatly. I bought a handfull of bottles of dmz,so i hope its as good as everyone says. Did you stock up?
 
RegisterJr said:
I like the giant set.

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Click to expand...

:)

superbeast668 said:
All shoulders are one set? Jesus.
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Ya ...1st set up all exercises, with no rest between.. then 3 minute break, then 2nd set of all.. My shoulders, specifically rear delts are just smoked today

love2liftkat said:
Dang man! Insanely awesome workouts!!! That's amazing that you weren't completely disabled and stuck in the bed after all of that!...oh and the shoulder workout sounds quite painful!!
Click to expand...

It is funny, becuase today my legs are really sore... glad tomorrow is a rest day.

kenpoengineer said:
Your "pain" receptors are broken! Merry Christmas to you and family!!
Click to expand...

LOL perhaps! Merry Christmas to you and your family Mark!

wicked442 said:
Yep, tren and msten work well for me. Epi doesnt do anything for me unfortunatly. I bought a handfull of bottles of dmz,so i hope its as good as everyone says. Did you stock up?
Click to expand...

No looks like I missed out before it all got pulled. Thanksfully I do have a stash.
 
12/24/2014 Chest and Biceps (ends week 4)

Got up extra early this morning, and headed out for my 6km run. Strangely enough, legs were sorer today than yesterday. But got through it. Triceps and Shoulders have some good Doms today as well.

Next up was Chest and Biceps. Needed to get this in before work (working till 3 today).. as when I get back from work, I will be making 4 pizzas from scratch ...it is rather time consuming but worth it! will post some food porn later

Tempo 4010, Rest 40 secs, Rest on NOS/drops 10 secs

Bench Press
BAR x 20
135x8
155x8
185x8
205x8
drop 175x5
drop 155x8
drop 135x7

Incline DB Press
45x8
65x8
75x8
75x8
drop 65x8
drop 55x8
drop 45x8

Flat DB Press
65x15
65x12
55x15
55x13

- tempo just killed me on these

Incline Flies
50x8
45x8
45x8
45x8
drop 35x8
drop 25x8
drop 15x8

Two Arm Cable Curls
60x8
60x8
70x8
80x7
drop 70x5
drop 60x6
drop 50x5

Seated DB Curls
30x8
30x8
30x8
30x8
drop 25x8
drop 20x8
drop 15x8

Preacher Curls
80x8
90x7
85x8
85x7
drop 75x8
drop 65x8
drop 55x8
 
After these past 2 workouts I bet the body is yearning for a big rest! That shoulder workout would've torched my delts. Today's workout I would've just been going through the motions...

Pizza sounds soooo good right now...

Hope you and the family have a Merry Christmas!!
 
turff49 said:
After these past 2 workouts I bet the body is yearning for a big rest! That shoulder workout would've torched my delts. Today's workout I would've just been going through the motions...

Pizza sounds soooo good right now...

Hope you and the family have a Merry Christmas!!
Click to expand...

Yes Pizza and DQ Ice cream cake for dessert. I think it is deserved lol.

To you and your family as well Brian!
 
Strong work and volume Simon.

Enjoy your pizza and Merry Christmas bro
 
WORKOUT 12/26/2014 *Back and Hams*

Tempo 4010, Rest 40 seconds, Drops 10 seconds

Warmup 6km run

Wide Grip Pulldown
180x8
180x8
200x8
210x8
220x8
drop 200x8
drop 180x8
drop 160x8

- 2 second hold at the bottom of each rep, and exaggerated stretch at the top


Reverse Grip Seated Row
110x8
120x8
130x8
130x8
drop 110x8
drop 100x8
drop 90x8

Bent Barbell Row
115x8
135x8
155x8
165x8
drop 145x6
drop 130x8
drop 115x7

One Arm DB Rows
65x8
75x8
85x8
85x8
drop 70x8
drop 60x8
drop 50x8

Hypter Extensions
20
20
20
20

Leg Curls
90x15
90x15
100x15
100x15
drop 90x8
drop 80x8
drop 70x8

- some partials here to hit reps

SLDL
120x20
140x17 - got the burps here and thought I was going to toss my cookies
*2 minutes rest
140x20
140x18
 
12/27/2014 Chest and Biceps

Warmup 6km run

Incline Barbell Press
135x8
185x8
185x8
185x8
185x8
drop 165x8
drop 145x8
drop 125x8

GIANT SET

-first set of all below exercises, 3 min rest, then 2nd set and so on, NOS/Drops performed after the 4 set of each particular exercise

Incline DB Press
65x8
70x8
70x8
70x8
drop 55x8
drop 40x8
drop 30x8

Flat DB Fly
35x8
35x8
35x8
35x8
drop 30x8
drop 25x8
drop 20x8

Machine Fly
100x10
100x10
100x10
100x10

Stretch Pushups
18
19
16
12 - chest was dead

--End of Giant Set--

Preacher Curls
80x8
85x8
85x8
90x8
drop 75x8
drop 65x8
drop 55x8

DB Curls
30x8
35x8
35x8
drop 25x8
drop 20x8
drop 15x8

Rope Curls - never done these before
60x8
70x8
70x8
drop 60x8
drop 50x8
drop 40x8


...have some pretty good doms at the moment, tomorrows Quad session should be a dandy... 4 giant sets consisting of 8 exercises - OUCH!


Hope everyone had a great Christmas!
 
Those WOs look brutal. Are they still taking 1:40:00? I need to try some of the giant sets for accessory work.
 
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