Wasme's recomp journey....

804 said:
Nice workout brotha! Enjoy the calories :)
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Thanks... just had 1/2 a rotiserie chicken (without the skin) and some rice, green beans and a salad.

Lately, after eating I just want to eat and eat and eat... could be dangerous.
 
wasme said:
Thanks... just had 1/2 a rotiserie chicken (without the skin) and some rice, green beans and a salad. Lately, after eating I just want to eat and eat and eat... could be dangerous.
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I had a whole pound of pulled chicken with just a little BBQ sauce for dinner! Thought I was only going to eat half of it but when I thought about it I had already devoured it!
 
wasme said:
1/30/2015 Triceps / Back / Abs My back is lit right up... and feeling good. Added 20 minutes of heavy bag work to the end of this workout as I had some energy left after my big scoop of Stimul8. Tempo on everything unless specified is 4010, 40 sec rest, 10 sec rest for NOS Cable Cross Tricep Extension - 1 1/2's 20x15 25x15 30x15 30x15 25x15 TRI-Set (A1, A2, A3) A1 - Wide Neutral Grip Pulldowns - Back Vertical 160x8 180x8 180x8 180x8 A2 - Wide Neutral Grip Pulldowns - 45 degree Lean Back 160x12 180x12 180x12 180x12 A3 - Vbar Pushdowns 110x10 110x10 110x10 110x10 NOS 90x10 NOS 80x10 NOS 70x10 - tempo on the pulldowns was very wearing Deadlifts 135x10 185x7 255x7 235x14 (pause on 8, 11) 185x16; 165x5 - on the last set I couldnt budge the bar after 16 reps (pauses on 7, 9,12) so dropped it 20 lbs to get the last 5 in. Was totally winded. Superset (B1, B2) B1 Seated Cable Rows - Tempo 4-0-1-2 110x8 130x8 130x8 130x8 NOS 110x8 NOS 100x8 NOS 90x8 B2 Dips 11 10 8 7 Abs: Crunches - 8x25 Roman Chair - 4x10 Boxing: Heavy Bag - 20 minutes
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That's like 3 workout sessions rolled up into one! And then throw a bunch of crunches, roman chairs, and 20 minutes of boxing in just for fun lol!!!
 
All this food talk...

Yay for the high rep Deads! It really does look fun. The kind of fun where you just can't wait to finish. Lol

What's the tricep cross over?
 
turff49 said:
That's like 3 workout sessions rolled up into one! And then throw a bunch of crunches, roman chairs, and 20 minutes of boxing in just for fun lol!!!
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Agree! Love the boxing cardio addition! That heavy bag work can kick your arse! Wait, forgot who I was talking to - machine!
 
kenpoengineer said:
Agree! Love the boxing cardio addition! That heavy bag work can kick your arse! Wait, forgot who I was talking to - machine!
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I am enjoying the boxing cardio. And it is the perfect finisher. Punch power dropped pretty quick last night though lol

RegisterJr said:
All this food talk...

Yay for the high rep Deads! It really does look fun. The kind of fun where you just can't wait to finish. Lol

What's the tricep cross over?
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You got that right buddy... they are gruelling to say the least.

They are like the meadows one arm extensions 'gladiator swinging a sword'... can't remember what Meadows calls them...

turff49 said:
That's like 3 workout sessions rolled up into one! And then throw a bunch of crunches, roman chairs, and 20 minutes of boxing in just for fun lol!!!
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Back feeling it today. And now my legs are feeling something too! ;)

turff49 said:
I had a whole pound of pulled chicken with just a little BBQ sauce for dinner! Thought I was only going to eat half of it but when I thought about it I had already devoured it!
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Pulled chicken - yum!
 
1/31/2015 LEGS

Back pretty sore this morning.. but we all love that feeling!

Was a cold one this morning at -16C, hit up a 6km run (had been a few days). Run was good, the break from it seemed to refresh me a little.

Once home, stimmed up lol.. and out to the garage.

Tempo on everything unless specified is 4010, 40 sec rest, 10 sec rest for NOS

Leg Curls
80x12
90x12
90x12
90x12
90x12

- hammies were fighting back hard on the last couple of sets at that tempo.


One Leg Press (alternating with no rest periods) - from floor using smith
160x21/21
175x21/21
175x21/21


Leg Press - Feet Wide (1 1/2's) - from floor using smith
355x15
355x15
355x15
355x15


Hack Squat - feet/knees together
185x8
185x8
NOS 160x8
NOS 140x8
NOS 120x8


Step Ups - no rest between legs
15/15
15/15
15/15


Standing Calf Raises
225x20 + 20 Bodyweight reps
225x20 + 20 Bodyweight reps
225x20 + 20 Bodyweight reps
225x20 + 20 Bodyweight reps

- no rest here at all... the 20 bw reps were considered rest.
- I can only imagine the faces I was making here.
 
wasme said:
Will check out your update... stairs suck at this point.

Sushi tonight though - boom!
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I can second the stairs...

So jealous of you.. No sushi for me at the moment.. BUT lookout for my post tonight at one of my favorite pig out spots ;)
 
Dude that leg session looked miserable....I had rep squat last night, made it through most of my squat and then just packed it up and went home. So I joined some friends this morning and deadlift with them like 12 hours later (srs) for and did some leg raises and reverse hypers and curls, but the volume of both workouts combined was still less than yours.
 
wasme said:
1/30/2015 Doms this morning... chest, bi's, shoulders, and legs still hanging around from 2 days ago.. Sunday will be a great day for a rest day. Bpak calls for an extra 1000 cals on said rest day - superbowl eats!
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Heck yeah and sushi too!!!! You've worked hard for it!!

wasme said:
How did you know Kat was coming over???? :)
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I told him not to tell anyone!
 
Good god man, how do you keep doing it! That's just an insane workout. If I had to workout with you is be in the corner crying and acting like Reak off of Game of Thrones...lol

Geez Kat, I thought you said to "tell" everyone. My bad...lol!
 
I kinda miss doing leg curls to start... Gonna have to do some today. Awesome session Simon.
 
Hyde said:
Dude that leg session looked miserable....I had rep squat last night, made it through most of my squat and then just packed it up and went home. So I joined some friends this morning and deadlift with them like 12 hours later (srs) for and did some leg raises and reverse hypers and curls, but the volume of both workouts combined was still less than yours.
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Thanks man.. it was tough, but once over seemed fun lol

love2liftkat said:
Heck yeah and sushi too!!!! You've worked hard for it!!
I told him not to tell anyone!
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Oh the Sushi rocked!! Spicy salmon rolls, shrimp tempura rolls, mexican rolls, and a red dragon... yum!

turff49 said:
Good god man, how do you keep doing it! That's just an insane workout. If I had to workout with you is be in the corner crying and acting like Reak off of Game of Thrones...lol
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LMAO, so true.. too funny. Love that show.


RegisterJr said:
I kinda miss doing leg curls to start... Gonna have to do some today. Awesome session Simon.
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Get it brother.. thanks man
 
2/1/2015 REST DAY

Looks like today and tomorrow are slated as rest days. But will be active rest of course.

Got up this morning and hit up a 6km run. Was good, but cold. Once home downed another serving of bcaa/saa, wrapped my hands, gloved up and hit the heavy bag for 20 minutes. Instead of going with 2 minute rounds, this time I just hit for 20 minutes (whilst cranking out the Slipknot), taking short 15 second breaks were needed. Sweat up a storm, in a freezing garage.

Have a good Sunday all.
 
wasme said:
2/1/2015 REST DAY

Looks like today and tomorrow are slated as rest days. But will be active rest of course.

Got up this morning and hit up a 6km run. Was good, but cold. Once home downed another serving of bcaa/saa, wrapped my hands, gloved up and hit the heavy bag for 20 minutes. Instead of going with 2 minute rounds, this time I just hit for 20 minutes (whilst cranking out the Slipknot), taking short 15 second breaks were needed. Sweat up a storm, in a freezing garage.

Have a good Sunday all.
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We carry what we can't control
Approaching original violence
In the silence there's a nihilist
Who doesn't care and never did

To each his own
Life can do with one less watered-down excuse
There comes a time when we can't take the same abuse
If this is over you can tell me it's no use
 
Hyde said:
We carry what we can't control Approaching original violence In the silence there's a nihilist Who doesn't care and never did To each his own Life can do with one less watered-down excuse There comes a time when we can't take the same abuse If this is over you can tell me it's no use
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Hmm. Never heard that before. Sounds like something that should be in a song by a bad ass band like slipknot
 
Enjoy your "rest day" Simon.
 
Hyde said:
We carry what we can't control
Approaching original violence
In the silence there's a nihilist
Who doesn't care and never did

To each his own
Life can do with one less watered-down excuse
There comes a time when we can't take the same abuse
If this is over you can tell me it's no use
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superbeast668 said:
Hmm. Never heard that before. Sounds like something that should be in a song by a bad ass band like slipknot
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Da-da-da, da-da-da, da-da-da-da-da ..... ;)

Edit: That's probably trademarked too lol

RegisterJr said:
Enjoy your "rest day" Simon.
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Will do Thomas.. Almost game time.
 
2/3/2015

No update yesterday, as I made it a pure rest day... just shoveled the drive way a couple of times.


Was up this morning and out for a 5.5km run. Pretty snowy but those Salomon trail shoes, gripped well and kept my feet warm/dry.

Chest and Back after work tonight. (Week 3 starts)
 
Looks like rest to me...

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:trout:
 
Chest / Back update

This session was great! I had back DOMS starting before the last exercise (deadlifts) lol.. Really had fun with this one.

Tempo on everything unless specified is 4010, 40 sec rest, 10 sec rest for NOS

*CS-6 sets were 20 seconds rest (CS-6 stands for Cell Swelling 6 sets (short rest dropping 10% each set)


Superset 1

A1 Flat Barbell Bench (orange bands hanging from top) - TEMPO 6-0-1-0

155x6
185x6
205x6
225x6
235x6
235x6

- tempo on these was tough, however band assistance really helped in grinding them out

A2 Bent Barbell Rows
110x8
130x8
140x8
140x8
140x8
140x8



Incline Dumbbell Press - Tempo 4-1-1-1
65x8
70x8
70x8
CS 65x8
CS 60x8
CS 55x8
CS 50x8
CS 45x8
CS 40x8

- chest was crazy pumped


TriSet

B1 Seated Cable Rows - Tempo 6-0-3-0

110x10+5 partials
110x10+5 partials
110x10+5 partials
110x10+5 partials


B2 Flat DB Flys - Tempo 6-0-1-0

35x8
35x8
35x8
35x8


B3 Two Arm Bent Over DB Rows

65x8
65x8
65x8
65x8

- these were tough...and instantly lit my back up when paired with the cable rows


Deadlifts

155x12
185x12
205x12
205x12

- last two sets had to reset a few times.. winded me hard.. almost tossed my intra on the 3rd set.. major burps between reps lol


Roman Chair: 4 sets
Crunches: 8 sets


DINNER: TBONE!
 
wasme said:
Thanks man.. it was tough, but once over seemed fun lol Oh the Sushi rocked!! Spicy salmon rolls, shrimp tempura rolls, mexican rolls, and a red dragon... yum! LMAO, so true.. too funny. Love that show. Get it brother.. thanks man
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Yumm!!! Sounds awesome!! Glad you got some "rest" too!! Definitely came back and killed it today!!
 
Those CS sets look fun. Especially with STIML8 fueling some sweats.

Hope you enjoyed that T-Bone. I had fat bloody steak a few nights ago. I was so full I had a hard time sleeping. Gains...
 
love2liftkat said:
Yumm!!! Sounds awesome!! Glad you got some "rest" too!! Definitely came back and killed it today!!
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Thanks Kat :) ...no rest for the wicked I suppose lol

Hyde said:
Nice work! You getting any back pumps yet, or did you actually mean DOMS?
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I have had some minor lower back pumps, just upped the Taurine a bit, which seems to have helped dramatically. DOMS was over exaggeration, back was just lit up and hurting quickly. Thanks Hyde.

RegisterJr said:
Those CS sets look fun. Especially with STIML8 fueling some sweats.

Hope you enjoyed that T-Bone. I had fat bloody steak a few nights ago. I was so full I had a hard time sleeping. Gains...
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CS sets were fun, intense.

804 said:
Nice lift bro! How was that tbone?
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Was awesome!

RegisterJr said:
He normally seems satisfied...
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You know it.
 
RegisterJr said:
Those CS sets look fun. Especially with STIML8 fueling some sweats. Hope you enjoyed that T-Bone. I had fat bloody steak a few nights ago. I was so full I had a hard time sleeping. Gains...
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Fat bloody steak?!?! Yuck!
 
The only way to eat a steak is if it's so red a good veterinarian can still recessitate it ;)
 
wicked442 said:
Damn lot of volume man!
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Thanks bro! How goes it?

puccah8808 said:
Fat bloody steak?!?! Yuck!
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....Big ass juicy steak?

RegisterJr said:
It even had a face and was still mooing. ;)
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...there's the problem right there - you didn't shoot it off!

804 said:
The only way to eat a steak is if it's so red a good veterinarian can still recessitate it ;)
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LMFAO... Simply kissed by the flame of the grill...

puccah8808 said:
Yuuuuuuuuuck!!!!!
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Better than them damn duck heads!
 
2/4/2016 LEGS

...Whats with 21 rep sets of stiff legged deadlifts.....

Morning started with a good 5.5km run, through some fresh snow.

After work.. leg day.

Tempo on everything unless specified is 4010, 40 sec rest, 10 sec rest for NOS


Front Squats - Tempo 4-1-1-1 (2 min rest)

135x6
155x6
155x6
165x6
165x6
165x6

- Truth be told I am pretty green with the front squats. The last set at 165 was starting to wear on my lower back, so thinking form probably was taking a hit with the tempo.


Smith Machine Leg Press (lying on floor)

315x8 + 10paritals
365x8 + 10paritals
365x8 + 10paritals
365x8 + 10paritals

- Tempo made these incredibly effective


SuperSet 1

A1 Alternating Lunges (1.5's)

10/10
10/10 - set of chains
10/10 - 2 sets of chains
10/10 - 2 sets of chains

- 1.5's were performed: come down, come up half way, back down, all the way up


A2 Single Leg Curls
60x7/7
60x7/7
60x7/7
60x7/7


Stiff Legged Deadlifts

110x21
130x21
130x21
130x21

- I find on these, they are as much a grip workout as hamstrings


Standing Calf Raises
225x20
225x20
225x20
225x20
225x20
225x20
225x20
225x20

- emphasis on a flex at the top on the calves.
 
Dang brother.. That's a ton of calf raises.. Gives me a charliehorse just thinking about it. Stoked for legs tomorrow :)
 
804 said:
Dang brother.. That's a ton of calf raises.. Gives me a charliehorse just thinking about it. Stoked for legs tomorrow :)
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X2 I hate training my calves.
 
Ain't nobody got time for calves...

Nice FS. They are hard for me too.
 
Rare is absolutely the best way!!! Yumm!!!


21 deads would be quite challenging on the grip for sure!!!
 
RegisterJr said:
Ain't nobody got time for calves...

Nice FS. They are hard for me too.
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Gotta make time.. they are a weakness for me.. not gifted in that are like packers6211

And ya that are pretty uncomfortable - feel awkward. Probably because I don't do them enough.

wicked442 said:
Its going along day to day. Looks like i better get in gear, you are straight killing it!
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Thanks bro.. hope you are healing up and can get back at it! Hope your dad is doing better as well.

love2liftkat said:
Rare is absolutely the best way!!! Yumm!!!


21 deads would be quite challenging on the grip for sure!!!
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You know it! On BOTH statements lol
 
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