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Wasme's recomp journey....

2/5/2015 Side Delts / Arms

Good session this evening, lots on my mind though so fueled a little by anxiety.
love2liftkat you'll like this one. 5.5km run this morning -26c with the wind chill - no I did not wear shorts!


After work, into the garage to survive another Bpak workout....Tempo on everything unless specified is 4010, 40 sec rest, 10 sec rest for NOS


Superset

A1 Sated DB Lateral Raise

15x8
15x8
15x8
15x8
15x8

A2 - Cable Lateral Raise - pulling from behind back

15x8
15x8
15x8
15x8
15x8



Reverse Grip Pull Ups - bicep emphasis, ensuring full contraction (Tempo 6-0-1-0; 80 seconds rest between)
6
6
6
6
6

Preacher Curls - 2 second hold in contraction - hard flex
80x6
80x6
90x6
85x6
85x6

- 90 was just too heavy and I couldn't hold the tempo


Standing Barbell Curl
80x8
90x8
90x8
80x8
80x8
NOS 70x6
NOS 60x5
NOS 50x5

- Brutal


Skullcrushers
85x8
85x8
85x8
80x8
80x8

Vbar Pushdowns (Strip Set - rest only to change weight)
140x10
130x8
120x8
110x8
100x8
90x8
*80 second break before repeating
140x10
130x8
120x8
110x8
100x8
90x8


Arms - Fried
Delts - Sore!


Tomorrow ... Deadlifts AGAIN .. wtf! lol
 
Crazy arm workout! Those standing BB curls are killer! Very nice!
 
Nice X-Fit routine, Simon.
 
You're insane!!....don't think that's sunk in yet! ;)
I wouldn't even make it to my car much less a run that cold!
 
2/6/2015 Chest/Delts/Back

...so yesterday when I said deadlifts again today, I didnt notice they were supersetted with bent over rows...

Run this morning was 5km.. took a hillier route though just for a change of pace. Going uphill in fresh snow - not the easiest. Extra leg work?


After work out to the garage.. Tempo on everything unless specified is 4010, 40 sec rest, 10 sec rest for NOS

45 degree Incline DB Press
65x6
75x6
75x6
75x6

Bench Press
205x8
205x8
205x8
CS 185x6
CS 175x6
CS 165x5
CS 155x6
CS 145x6
CS 135x6

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

30 degree Incline DB Flys
45x8
45x8
45x8
NOS 35x8
NOS 25x8
NOS 15x8


Superset 1

A1 Seated DB Overhead Press
55x12
65x12
65x12

A2 Bent Over DB Lateral Raises
25x12, 15x8
25x12, 15x8
25x12, 15x8


Reverse Grip Pullups - Band Assistance
8
8
8
8

EDIT: Standing Calf Raises

225x25
225x25
225x25
225x25

- focus on stretch


Superset 2

B1 - Bent Over Barbell Rows (heels elevated)

130x8
130x8
130x8
130x8
130x8
130x8


B2 - Deadlifts

225x8
205x8
205x8
185x8
185x8
175x8

- Hitting up the deads after rows was just brutal. Couldn't hold the weight and to keep good form and try to adhere to tempo kept dropping.
 
Part of the reason I split my upper an lower back up was because deads make it so hard to row. This sesh looks brutal. Lol.
 
RegisterJr said:
Part of the reason I split my upper an lower back up was because deads make it so hard to row. This sesh looks brutal. Lol.
Click to expand...

And of course it was at the end. Which was probably a good thing, but I was done when it was done...



Forgot calves ... did 4 sets @ 225 x 25 with focus on the stretch. Did them before the final superset.
 
What was that, 2 days of pressing in 3 days and back to back days on calves? Now that's crazy! But, we kind of expect that from you...lol
 
wasme said:
Calves every other day.. almost skipped them today lol Was crazy, but fun!
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Can we see pics of the calves?!?!? :D
 
wasme said:
There is a reason they are being done every other day... ;)
Click to expand...

The box of cereal on top of the fridge is too heavy?
 
The reverse-grip pullups on your arm/shoulder/calf day.....are those band-assisted or raw? Either way, progress!
 
Wow talk about brutal!!! You are doing an amazing job pushing through this program!!!
 
Ahh like to see my brother hitting dem calves!! Wicked but uhm wth are these? Bench Press
205x8
205x8
205x8
CS 185x6
CS 175x6
CS 165x5
CS 155x6
CS 145x6
CS 135x6
 
Hyde said:
The reverse-grip pullups on your arm/shoulder/calf day.....are those band-assisted or raw? Either way, progress!
Click to expand...

Definitely assistant with Orange band. Actually using the band totally allowed me to what seemed like isolate the bicep through out. Thanks man.

love2liftkat said:
Wow talk about brutal!!! You are doing an amazing job pushing through this program!!!
Click to expand...

Thanks Kat

packers6211 said:
Ahh like to see my brother hitting dem calves!! Wicked but uhm wth are these? Bench Press
205x8
205x8
205x8
CS 185x6
CS 175x6
CS 165x5
CS 155x6
CS 145x6
CS 135x6
Click to expand...

What they are is brutal lol

They are drop sets with 20 second break between.
 
2/7/2015 Legs

Tough one today... but got through it, earning a rest day tomorrow!

Warmup: 5km run

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

Lying Leg Curls
90x6+10 partials
100x6+10 partials
100x6+10 partials
100x6+10 partials
100x6+10 partials
100x6+10 partials


Superset 1

A1 - Smith Leg Press from Floor - knees/feet side by side

255x8
315x8
315x8
335x8

A2 - Smith Leg Press from Floor - Feet Wide (1.5's)

255x8
315x8
315x8
335x8

- 1.5's on each rep here was killer


Wide Stance Squats
135x8
155x8
185x8
185x8
185x8
165x8
165x8


Superset 2

B1 - Heels elevated DB Squats

45's x 15
45's x 15
45's x 15
45's x 15

B2 - Toes elevated DB Stiff Legged Deadlifts

45's x 21
45's x 21
45's x 21
45's x 21


- wow... this was rough...


Abs:
Crunches 8x25
Roman Chairs 4x10
 
Nice. I miss the pre-fatiguing curls. At least you didn't also have to SS the squats...
 
2/9/2015 Chest and Delts (this evening)

Yesterday was a rest day, legs were quite sore - but did get a 5km run in, and of course some snow shoveling. But that was about it.

No run today (probably not till Friday actually). Will update later... have a good one
 
Go push heavy things!
 
wasme said:
2/9/2015 Chest and Delts (this evening) Yesterday was a rest day, legs were quite sore - but did get a 5km run in, and of course some snow shoveling. But that was about it. No run today (probably not till Friday actually). Will update later... have a good one
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Not till Friday? What?? That's crazy! ;) How much snow do you have anyways?
 
Better you than me! lol
 
love2liftkat said:
Not till Friday? What?? That's crazy! ;) How much snow do you have anyways?
Click to expand...

...said boat load lol

Yes probably wont get a run in till friday... I have a helluva time going out in -20 in the middle of the night lol. And I really despise running after work - its lifting time! But I will get a couple of boxing workouts in to make up for the cardio.

superbeast668 said:
A boat load. Enough to make an 8 hour mail route take 12
Click to expand...

...or a 30 minute commute take f**kin' 90!
 
This is the start of the strength / high threshold week.... Ummm high threshold as in pain? lol

Actually this was a fantastic workout. Chest was pumped, delts were just killing... came in the house feeling strong - but tired!

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

30 degree Incline DB Press - Tempo 3-0-1-0 - Rest 80 seconds
45x6
65x6
85x6
95x6
95x6
95x6

- Don't remember hitting 95 before and these went up and down pretty smoothly - something's working!


60 degree Incline DB Press - Tempo 3-0-1-0 - Rest 80 seconds
65x12
65x12
65x12


Incline Barbell Bench Press
185x8
205x8
205x8


Stretch Pushups
21
18
14
12
12
14

- faded fast here.


Incline Side Lying One Arm DB Lateral Raise
20x12
20x12
20x12

Two Arm DB Lateral Raises
15x21
15x21
15x21
NOS 10x8
NOS 7.5x8
NOS 5x8

- delts just fried...


Calves
225x20
225x20
225x20
225x20
225x20
225x20
 
Awesome pressing! 100's and 110's just around the corner! Those lying laterals are killers for sure!
 
Those presses... I agree, something is definitely working.
 
Simon is a cyborg! I admire your dedication and perseverance brother!
 
^^absolutely! Those numbers are crazy good at that tempo!!

wasme said:
You southerners! ....yes I'm envious lol
Click to expand...

Guess it would be wrong of me to say that it's been in the 60's and sunny here...;) You can come visit anytime!
 
Hyde said:
Pressing strength is def going up as of late man, nice work
Click to expand...

Thanks Hyde!

turff49 said:
Awesome pressing! 100's and 110's just around the corner! Those lying laterals are killers for sure!
Click to expand...

100's would be nice..

RegisterJr said:
Those presses... I agree, something is definitely working.
Click to expand...

kenpoengineer said:
Simon is a cyborg! I admire your dedication and perseverance brother!
Click to expand...

Thanks gentlemen

love2liftkat said:
^^absolutely! Those numbers are crazy good at that tempo!!


Guess it would be wrong of me to say that it's been in the 60's and sunny here...;) You can come visit anytime!
Click to expand...

Thanks Kat... Ok, on my way!
 
wasme said:
Ok, on my way! I just need to get the sled out of the back of the igloo and hook up the dogs! Be there for dinner early next week!
Click to expand...
Fixed.
 
2/10/2015 Back and Hams

Warmup: 5km run..... Kat!!! you made me feel guilty... I hate running after work...but kinda glad I did ;)


Tempo on everything unless specified is 3010, 80 sec rest, 10 sec rest for NOS

Bent Barbell Rows
130x8
140x8
150x8
150x8
150x8
150x8

One Arm DB Rows (40 seconds rest)
85x6
95x6
105x6


Incline Two Arm DB Rows
65's x 8
65's x 8
65's x 8
65's x 8

- incredibly effective


Lying Leg Curls
90x6 + 10 partials
100x6 + 10 partials
110x6 + 10 partials
115x6 + 10 partials
120x6 + 10 partials
120x6 + 10 partials

- had a huge calf cramp after the first set so took longer than 80 seconds to stretch it out..


Deadlifts
225x5
275x5
295x5
305x5
305x5


Crunches
8x25

Roman Chair
4x10


....Chicken stir fry nom nom nom... after a nap!!!? lol
 
Rowmaggedon!

A nap, this late? You guys have 23 hours of sunlight like Alaska? Lol
 
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