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Wasme's recomp journey....

Yikes! Good luck with the last of it! ...who am I talking to?...you're Simon! You've got this!!! How's the wife?
 
wasme said:
That'd be great you know my @ontario email right? if not I will send you an email..
Click to expand...

I think so. The one we normally email with?
 
2/20/2015 Chest / Delts / Triceps

First workout of the final phase... Tempo 4-0-1-0 on everying, 40 seconds rest (10 on NOS sets)..

Morning did in fact start with a 5.5km run ( -33c / -29F )... something to be said about UnderArmour cold gear i tell ya!


After work:

Flat DB Press
65x6
85x6
85x6
85x6
NOS 75x8
NOS 65x8
NOS 55x8

Incline DB Press
75x10
75x10
75x10
NOS 65x8
NOS 55x8
NOS 45x8

Incline Barbell Press
185x12
185x10
175x11
NOS 165x8
NOS 155x6
NOS 145x7

Flat DB Flys
45x10
45x10
NOS 35x8
NOS 30x6
NOS 25x6

Incline 'Standing' Prone Lateral Raises (1.5s)
25x12
25x12
25x12

One Arm Bent Over Cable Lateral Raise
20x15
20x15
20x15
15x8
10x8
7.5x8

Palms up Front Raises
15x15
15x15

Close Grip Bench Press (orange micro mini bands for extra resistance)
135x12
145x12
145x12
145x12

- bands really added to the top of these...

Vbar Pushdowns
130x21
130x21
NOS 120x8
NOS 110x8
NOS 100x8
NOS 90x8

- added the last one just because lol


Standing Calf Raises
205x25
205x25
205x25
205x25
205x25
205x25


....Tomorrow... Back and Bi's x 2 .... :dunno:
 
Geez, that was a long read. Lots and lots and lots of pressing. Killer session Simon!!
 
2/21/2015 Back / Biceps (2 sessions today)

Well, so far today is all about exhaustion I suppose. Got a dumping of snow over night, and still going... So far been out to shovel 3 times... and I am sure there are at least 2 more trips to the driveway before it stops. Mind you it is keeping my back loose. So not a bad thing.

First workout was around 10am, so thinking between 4-5 I will hit up the second session.

Warmup: 5km run in the fresh snow

Deadlifts: Tempo 4010 - 2 min rest
135x21
205x14
255x7
275x7
225x14
155x21

- talk about cardio, held form well though and pushed through


Reverse Grip Pullups (Orange Bands for assistance): Tempo 3010
8 - 1 band
8 - 1 band
8 - 1 band
NOS 8 - added band
NOS 8 - added green band
NOS 6 - left as is


One Arm DB Rows: Tempo 4010
85x12
85x12
85x12
85x12
NOS 70x8
NOS 60x8
NOS 50x8


Incline DB Curls: Tempo 6010
30x6
30x6
30x6


Standing BB Curls: Tempo 4010
60x8
70x8
70x8
80x8
80x6

Crunches: 8x25
R. Chair: 4x10


...Workout one in the books
 
You do Kats WO yesterday? Geesh.

Ida called it quits after the deads. Tempo'd cardio? No sir....
 
RegisterJr said:
You do Kats WO yesterday? Geesh.

Ida called it quits after the deads. Tempo'd cardio? No sir....
Click to expand...

I didnt think the deads would ever end... was soooo outta breathe lol

Almost time to get my pre into me, shovel the driveway for a warmup and hit round 2
 
Sheesh! I did my deads a little faster yesterday---it would've been pure torture at that tempo!
 
Back and Biceps (Session 2)


Wow, I am sore. Post workout meal was awesome. (Salmon, shrimp, stirfry over rice).


Tempo on everything was 4010, NOS 10 second rests

Quad Set - 80 seconds rest after each cycle

A1 Incline Supine Overhead Reverse Grip Pulldowns

130x15
NOS 120x8
NOS 110x8
NOS 100x8
130x15
NOS 120x8
NOS 110x8
NOS 100x8
130x15
NOS 120x8
NOS 110x8
NOS 100x8


A2 Seated Cable Rows

110x15
120x15
120x15


A3 Reverse Grip Pulldowns

160x15
160x15
160x15

A4 Incline Prone Two Arm DB Rows - 6 second isometric hold each rep (tempo 4016)

60x8
55x8
55x8

- holding for a 6 count at flex was very painful



One Arm DB Rows - NO rest between arms

70x12
70x12
70x12
NOS 65x8
NOS 60x8
NOS 55x8

- AM session was 15lbs heavier


Tri Set (2 minutes rest after each cycle)

B1 Two Arm High Cable Curls

50x15
50x15

B2 Alternating Prone Spider Curls

25x12
25x12
NOS 20x8
NOS 15x8
NOS 10x8

B3 Ez Bar Curls

60x21
60x21
 
Oh my goodness!! I missed the "little" part that said you had 2 sessions today!!! On top of snow shoveling too!! WOW! Way to put us all to shame! Lol
 
love2liftkat said:
Oh my goodness!! I missed the "little" part that said you had 2 sessions today!!! On top of snow shoveling too!! WOW! Way to put us all to shame! Lol
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But I was ready for bed at 710pm.... lol

Tomorrow is going to be worse.. no shovelling but two leg sessions...

My lats are on fire.
 
Wow!! Pure insanity!! I bet they are!!
 
2-a-days?! We're going to see you in the next Olympic Games holding the torch for canadia! Haha. Great work man!!!
 
You're not human, Wasme! Crazy workouts in crazy weather!!!!!
 
I have been following your log for a long time and i really admire your will to train, especially your morning runs! I find your log very motivational.

I will be moving to the GTA in August and i could use your help about where to get gym equipment. I have found a place called keystone fitness in Vaughan that sells used equipment. Do you know anything about them? It's early to be thinking about all this but i like to plan ahead so that my budget stays tight.
I don't know in which area you are, but i will be near Woodbridge, if you know of any good gyms around there I would be very thankful.
I look forward to your 5/3/1 setup as i am also doing 5/3/1 currently.
 
2/days of the same muscles is insane.

804 said:
2-a-days?! We're going to see you in the next Olympic Games holding the torch for canadia! Haha. Great work man!!!
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They let Canada participate?
 
I'm wondering if we see Simon today?? These workouts he is doing are Daisy killers. Of course Simon is a Huckleberry. Tombstone reference of course...
 
804 said:
2-a-days?! We're going to see you in the next Olympic Games holding the torch for canadia! Haha. Great work man!!!
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LMAO... thanks man.

puccah8808 said:
You're not human, Wasme! Crazy workouts in crazy weather!!!!!
Click to expand...

Think you should move up here, and warm things up... :)

smike said:
I have been following your log for a long time and i really admire your will to train, especially your morning runs! I find your log very motivational.

I will be moving to the GTA in August and i could use your help about where to get gym equipment. I have found a place called keystone fitness in Vaughan that sells used equipment. Do you know anything about them? It's early to be thinking about all this but i like to plan ahead so that my budget stays tight.
I don't know in which area you are, but i will be near Woodbridge, if you know of any good gyms around there I would be very thankful.
I look forward to your 5/3/1 setup as i am also doing 5/3/1 currently.
Click to expand...

Alright man.. fellow Canadian! Where are you moving from? Definitely can send you in the right direction. I will check out Keystone for you. I get a fair bit of my stuff from a place called Fitness Avenue (Downsview/Yorkdale area). Prices are great, and the equipment is legit. Good idea to plan ahead, especially when you want your budget to stay on point. Know where Woodbridge is and will look into some gyms for you as well, I am basically in the 401/DVP area. If you want feel free to PM me.

Thanks for the kind words, great to have you along ... thanks for speaking up!



RegisterJr said:
2/days of the same muscles is insane.

They let Canada participate?
Click to expand...

Dude, after today, there are muscles in my legs I never new existed! lol

Participate....DOMinate..

turff49 said:
I'm wondering if we see Simon today?? These workouts he is doing are Daisy killers. Of course Simon is a Huckleberry. Tombstone reference of course...
Click to expand...

Update coming, and everything hurts lol
 
2/22/2015 LEGS x 2

Second of three 'two a day' workouts... Actually taking Wednesday off work so ensure I can get the next one in. Priorities! :)

Tempo on both workouts 4010, rest was 40 secs, NOS 10 sec... of course unless noted otherwise.


Warmup: 5km in the fresh snow.

Warmup 2: Shovel (getting tired of this sh*t)

WORKOUT 1

Reverse Lunges - no rest between legs
15
15
15
15

Barbell Back Squats - rest 2 min
135x8
165x8
185x8
205x8
205x8
205x8


DB Squat - Heels Elevated - bottom half of reps only
30x21
40x21
40x21
40x21

- burn


Stiff Legged Deadlifts
110x15
130x15
130x15
130x15
130x15
130x15


Leg Press (in Smith from floor)
355x12
355x12
355x12
NOS 315x8
NOS 275x8
NOS 225x8

Calves (in Smith from floor)
315x25
315x25
315x25
315x25


- felt like a great workout, knew doing it all again was going to be tough though.

Fast forward about 8 hours...

WORKOUT 2

Leg Press (In Smith From Floor) - Tempo 4-2-1-0 (2 second stretch) - Rest 80 seconds
315x21
315x21
315x21
315x21


Huge Superset - 3 minutes rest after each circuit completed

A1 Front Squats
105x15
105x15
105x15

A2 Back Squats
185x10
185x10
185x10
185x8

A3 Leg Press
315x15
315x15
315x15
315x15

A4 Lying Leg Curls
90x12 + 10 partials
100x12 + 10 partials
100x12 + 10 partials
100x12 + 10 partials

A5 Walking Lunges
15 per side
15 per side
15 per side
15 per side


....legs unbelievably sore!
 
I don't know how you can manage these workouts!

My plan is a home gym, but it will take me a couple of months to set it up as i have a lot of things to take care of first (schools, drivers license, furniture to name a few). I will be joining a gym only for a short time so don't spend a lot of time looking for me.

I am moving from Athens Greece, can't wait to start shovelling snow for cardio!

In a couple of months i'll ask you about where to supplements.

Thanks for your help and good luck walking today.
 
DAMNZZZZZZZ Killer sessions brother and on top of 2 a days snow work smh. True beast is always here man. I wish I could shovel some but no so lucky In bama. I think Kat would have better chance in SC then us down here. It keeps toying with us but barley missing us. Hope everyone has a good weekend. Keep ole pack in prayers. I work at Homeland Security and if this Gov shut down happens, I could be without a job til they reopen. Plus since were contract, we don't get pack pay :(
 
smike said:
I don't know how you can manage these workouts!

My plan is a home gym, but it will take me a couple of months to set it up as i have a lot of things to take care of first (schools, drivers license, furniture to name a few). I will be joining a gym only for a short time so don't spend a lot of time looking for me.

I am moving from Athens Greece, can't wait to start shovelling snow for cardio!

In a couple of months i'll ask you about where to supplements.

Thanks for your help and good luck walking today.
Click to expand...

They are tough, but there are only actually 3 - two a day workouts.. (thankfully). I am sore as heck today.

Oh that is a big move for sure. No problem at all, I will PM you some info when I have some.

Walking, yep it hurts!

packers6211 said:
DAMNZZZZZZZ Killer sessions brother and on top of 2 a days snow work smh. True beast is always here man. I wish I could shovel some but no so lucky In bama. I think Kat would have better chance in SC then us down here. It keeps toying with us but barley missing us. Hope everyone has a good weekend. Keep ole pack in prayers. I work at Homeland Security and if this Gov shut down happens, I could be without a job til they reopen. Plus since were contract, we don't get pack pay :(
Click to expand...

I work for the Gov't up here too pack (in IT) ... the union is negotiating our new contract and it is going poorly... threat of a strike looms... awesome for working out, crappy for keeping our roof over my gym equipment, errr I mean kids..

Edit: You and Kat are welcome anytime to come shovel my driveway... in fact once your done we'll sit on the back deck in our shorts, sandals and hockey jerseys with a beer eating one of Kat's cakes!
 
Slacker!! You should do some leg pressing or something like that on leg days...lol

You must be taking some pain killers or acupuncture prior to these workouts. Not sure how you pulled off that 2nd workout...
 
turff49 said:
Slacker!! You should do some leg pressing or something like that on leg days...lol

You must be taking some pain killers or acupuncture prior to these workouts. Not sure how you pulled off that 2nd workout...
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LOL, Gotta tell ya Brian, at the end of the 3rd giant set.. I didnt know if I could do the 4th but then thought its only a few more reps.. and got through it. Total mental battle. Legs, and glutes from top to bottom hurt today.
 
Man that sounds so good that I actually don't mind if it shut downs lol. Beer with hommie, shorts in cold weather Kat's cake or heck just having Kat round is good enough for me lol.
 
2/23/2015 Back / Chest / Arms

Legs are painfully sore on this day. And of course tomorrow Hams/Quads....

But will worry about that tomorrow :)

Tempo on both workouts 4010, rest was 40 secs, NOS 10 sec... of course unless noted otherwise.


Underhand Grip Barbell Rows / Flat DB Press
110x10 / 65x12
120x10 / 75x12
130x10 / 75x12
130x10 / 75x12
130x10 / 75x12

- Heels elevated on rows


Seated Cable Rows (Tempo 5-4-2-0) / Incline DB Press
100x10 / 75x10
110x10 / 75x10
120x10 / 75x10

- shoulder width grip on rows


Reverse Grip Pulldowns (Tempo 4-4-4-0) / Pushups
160x15 / 21
160x15 / 21
160x15 / 21


Overhead Rope Extensions / Incline DB Curls
110x12 / 30x12
110x12 / 30x12


Standing Barbell Curls
85x12
75x12
75x12
NOS 65x8
NOS 60x8
NOS 55x8

Abs:

Crunches 25x8
Roman Chair 10x4
 
wasme said:
They are tough, but there are only actually 3 - two a day workouts.. (thankfully). I am sore as heck today. Oh that is a big move for sure. No problem at all, I will PM you some info when I have some. Walking, yep it hurts! I work for the Gov't up here too pack (in IT) ... the union is negotiating our new contract and it is going poorly... threat of a strike looms... awesome for working out, crappy for keeping our roof over my gym equipment, errr I mean kids.. Edit: You and Kat are welcome anytime to come shovel my driveway... in fact once your done we'll sit on the back deck in our shorts, sandals and hockey jerseys with a beer eating one of Kat's cakes!
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Hahahaha wouldn't know the first thing about shoveling snow! We've never had enough to shovel! Lol I will bring a cake, a parka, and some stimul8 to help shovel snow though the best I can! Haha

turff49 said:
Slacker!! You should do some leg pressing or something like that on leg days...lol You must be taking some pain killers or acupuncture prior to these workouts. Not sure how you pulled off that 2nd workout...
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That's what I was thinking! I don't even know how you got out of bed Simon!
 
That tempo tonight.... ****
 
2/24/2015 LEGS (again lol)

This was a simple but pretty aggressive session... Legs were sore, and now even more so.

Tempo on both workouts 4010, rest was 40 secs, CS6 sets were 20 seconds rest, Strip sets NO rest.


Leg Press (in Smith from floor)
315x8
365x8
365x8
365x8
CS6 335x8
CS6 315x8
CS6 295x8
CS6 275x8
CS6 255x8
CS6 235x8


Leg Extensions
110x8
120x8
130x8
130x8
CS6 120x8
CS6 110x8
CS6 100x8
CS6 90x8
CS6 80x8
CS6 70x8


Lying Leg Curls
110x10
110x10
110x10
Strip 100x5
Strip 90x5
Strip 80x6
Strip 70x7
Strip 60x7
Strip 50x6
Strip 45x5

Glute Ham Raises
70x8
70x8
70x8
70x8
70x8


Standing Calf Raises
225x30
225x30
225x30
225x30

- these were done Meadows style 10, 10 second stretch, 10 second stretch, 10, second stretch


Tomorrow... Hams/Back/Delts x 2
 
Hams tomorrow? LMAO

Do your legs warm up any as you go or just continue to fatigue?
 
They probably fall off! My god what insane workouts. Friggin great for endurance on lifting though! I'm pretty sure I couldn't hang or want too lol!
 
What was today if hams are tomorrow??!! Sheesh!
 
Legit badass in here man. These workouts are insane. The tempo, the volume, the frequency. Idk how you can eat/sleep enough to keep up (never mind the toughness it takes to commit to that kind of discomfort).
 
Hyde said:
Legit badass in here man. These workouts are insane. The tempo, the volume, the frequency. Idk how you can eat/sleep enough to keep up (never mind the toughness it takes to commit to that kind of discomfort).
Click to expand...
This^^
 
Hyde said:
Legit badass in here man. These workouts are insane. The tempo, the volume, the frequency. Idk how you can eat/sleep enough to keep up (never mind the toughness it takes to commit to that kind of discomfort).
Click to expand...
This times 100000000000! The mental fortitude alone! Respect!!!
 
kenpoengineer said:
This times 100000000000! The mental fortitude alone! Respect!!!
Click to expand...

Thanks man..

804 said:
NO rest on the lying leg curls? That sounds horrifying
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That strip set was pretty bad, gotta admit. And then this evening 12 more sets of leg curls..


Hyde said:
Legit badass in here man. These workouts are insane. The tempo, the volume, the frequency. Idk how you can eat/sleep enough to keep up (never mind the toughness it takes to commit to that kind of discomfort).
Click to expand...
puccah8808 said:
This^^
Click to expand...

Thanks Hyde! (and Puccah)...

Eating has been a problem, as I've been starving all the time and hasn't been the cleanest that's for sure. Will really try and clean things up next week though. As for sleep, I am exhausted. Had a 'quick nap' at my desk at work yesterday.


love2liftkat said:
What was today if hams are tomorrow??!! Sheesh!
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...was a nightmare! but got through both sessions.. took the day off work though to do it

turff49 said:
They probably fall off! My god what insane workouts. Friggin great for endurance on lifting though! I'm pretty sure I couldn't hang or want too lol!
Click to expand...

I am hoping when I start Muscular Demolition after this, I see an improvement from the last time I ran it.

RegisterJr said:
Hams tomorrow? LMAO

Do your legs warm up any as you go or just continue to fatigue?
Click to expand...

My god they are sore.. 2 ham workouts today...with yesterday and looks like the last workout Friday is LEGS again lol
 
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