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Wasme's recomp journey....

3/2/2015 Meadows - Muscular Demolition ....Day 1 LEGS


Up early this morning and raring to go!

Warmup: 5km


Lying Leg Curls - 30 seconds rest
80x10
80x10
90x10
90x10
100x8+6 partials
100x8+6 partials
100x8+6 partials
100x8+6 partials


Safety Bar Squats - with Chains - 45-60 seconds rest
135x10
135x10
165x6
185x6
205x6
205x6 + 1 set of chains
205x6 + 2 set of chains
205x6 + 3 set of chains
205x6 + 3 set of chains

- work up to a weight where you can still blast up, 3 second decents


Leg Press - (In Smith, from floor) - 45-60 seconds rest
225x16
315x16
365x16
365x16
365x16
365x16

- each set was 8 narrow + 8 wide, with constant tension


Step Ups
12/12
12/12
12/12

- no rest between legs


Stiff Legged Dead Lifts
130x10
150x10
170x10
170x10
170x10


Workout felt good, knees are a little tender but nothing major.
 
I was just thinking that you might as well give me your chains since you don't use them any more. Nice looking Meadows sesh Simon.
 
Man you hit legs hard! Between your workout and running you have some intense leg training. I wonder if your legs move in your sleep? I can only think of my dog when she sleeps and her legs start going like she is chasing something. That's how I see your legs going. Always in motion :) Great job!
 
RegisterJr said:
I was just thinking that you might as well give me your chains since you don't use them any more. Nice looking Meadows sesh Simon.
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First my igloo, and now he wants my chains... :( lol thanks bro!


MARK_ said:
Man you hit legs hard! Between your workout and running you have some intense leg training. I wonder if your legs move in your sleep? I can only think of my dog when she sleeps and her legs start going like she is chasing something. That's how I see your legs going. Always in motion :) Great job!
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They are too dead to move when i sleep! Well unless they get cramps... thanks Mark.
 
Did I miss the part where you took a week off and ate big for the MI40 X2? Maybe i skipped a page but you know the magic of MI40 X2 doesn't happen until the week off while you are eating a ton and recovering. That is why you are not supposed to start a new program for week 7 it is the super-compensation phase where you actually do most of your growing.

Also where can I grab a copy of the Muscular Demolition program? Is it available online or does anyone have a PDF?
 
MrKleen73 said:
Did I miss the part where you took a week off and ate big for the MI40 X2? Maybe i skipped a page but you know the magic of MI40 X2 doesn't happen until the week off while you are eating a ton and recovering. That is why you are not supposed to start a new program for week 7 it is the super-compensation phase where you actually do most of your growing. Also where can I grab a copy of the Muscular Demolition program? Is it available online or does anyone have a PDF?
Click to expand...

I pasted it here for easy access:

MD - Muscular Demolition | Registerjr's Blog
Invalid Link Removed
 
You so crazy man... Lol ;)
Back at it hard as I figured you would be!!!
 
MrKleen73 said:
Did I miss the part where you took a week off and ate big for the MI40 X2? Maybe i skipped a page but you know the magic of MI40 X2 doesn't happen until the week off while you are eating a ton and recovering. That is why you are not supposed to start a new program for week 7 it is the super-compensation phase where you actually do most of your growing.
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Sh*t...I didnt realize that, couldn't figure out this week 7 stuff. Actually never saw anything printed about it?
Perhas I should take a couple of more days off ... or just go lighter this week on MD?
 
wasme said:
Sh*t...I didnt realize that, couldn't figure out this week 7 stuff. Actually never saw anything printed about it?
Perhas I should take a couple of more days off ... or just go lighter this week on MD?
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Absolutely man take the next few days off and eat BIG! Doug has been keeping a few of the Lbs he gains from each super compensation week each time too. Definitely maximize the rest and get some food in there the rest of the week. Just do your cardio and MAYBE some really light pump work if you must lift but better off taking the week off.
 
MrKleen73 said:
Absolutely man take the next few days off and eat BIG! Doug has been keeping a few of the Lbs he gains from each super compensation week each time too. Definitely maximize the rest and get some food in there the rest of the week. Just do your cardio and MAYBE some really light pump work if you must lift but better off taking the week off.
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Sent you and email Chris.. also attached a pdf version of MD for easier reading.
 
3/3/2015 Chest / Shoulders

Felt really good this morning... great sleep last night (G8 back in the mix).. and cals up for a few days.

- hadn't seen Chris's message before my workout this morning.


Warmup: 5km


Slight Incline DB Press - constant tension - 30 sec breaks
40x8
50x8
60x8
65x8
70x8
75x8
80x8
85x6


Incline Bench - constant tension - 45 sec rest
165x5
175x5
185x5
185x5
185x5
185x5
185x5


Smith Decline - constant tension - 30-40 sec rest
135x20
165x15
185x10
195x6
drop 155x6
drop & widen grip 135x13


Chest Flies with Chains
2 sets x 20
2 sets x 20


Hang and Swings (bent with a belt for back support)
45x30
45x30
45x30


Strict Lateral Raises
15x10
15x10
15x10

Cage Press - with reverse shrug
100x5+4
100x5+4
110x5+4
110x5+4
 
Lies... You couldn't take a week off if you were in a straight jacket. Lol
 
Nice work Simon! Looks like a nice program of course it is a John Meadows program so it will be awesome regardless!
 
wasme said:
Felt good, but now Kleen as me thinking I should have taken 3 more days.. lol Get a bit of a sway going for sure...
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He's a smart man! You should listen!

RegisterJr said:
Lies... You couldn't take a week off if you were in a straight jacket. Lol
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Hahahahaha so true!

Don't make me come up there and make you rest Simon! ;)
 
RegisterJr said:
Lies... You couldn't take a week off if you were in a straight jacket. Lol
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...so true.. guy knows me too well

MrKleen73 said:
Nice work Simon! Looks like a nice program of course it is a John Meadows program so it will be awesome regardless!
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It is a good one. Ran through it before doing Mi40 (original). Thanks Chris.

804 said:
Great chest and shoulders sesh my dude! I'm ready for these GAINZ
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Thanks bro! So am I..

love2liftkat said:
He's a smart man! You should listen!
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I know, Chris knows his stuff for sure.

Don't make me come up there and make you rest Simon! ;)
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Hmmm, well in that case..what's a rest day.. Meadows Rows in the morning... ;)
 
3/4/2015 REST

I am going to take today as a rest day.

My plan for the rest of the week is to finish the 3 MD workouts (back, shoulders/chest, arms) but they will be lighter with more a pumping style - for blood flow. (I think). That way I don't feel like I just sitting around...
 
Good luck with that. lol
 
Sounds good and don't be afraid to EAT!!!!! This week is for eating bigger to get more gains. Your body should be working hard in a state of playing catch up right now so eat.
 
GAINZ are made in the gym, but they're locked behind the key of the kitchen- fuel up brother
 
wasme said:
3/4/2015 REST I am going to take today as a rest day. My plan for the day is to finish the 3 MD workouts (back, shoulders/chest, arms) That way I don't feel like I am just sitting around...
Click to expand...


Fixed
 
GAINZ bro!
 
Rest????? Hahahahahahahaha!!!!!!
I bet he had a 6k run this morning...
Your body thanks you!!
 
RegisterJr said:
Good luck with that. lol
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Dude, I am trying! lol


turff49 said:
Rest????? Hahahahahahahaha!!!!!!
I bet he had a 6k run this morning...
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Only did 5km


HokiePride said:
GAINZ bro!
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puccah8808 said:
X2
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:)

love2liftkat said:
Fixed
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RegisterJr said:
She gets it...
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You two... I tell ya...

804 said:
GAINZ are made in the gym, but they're locked behind the key of the kitchen- fuel up brother
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Adding more fuel as I type.. ;)

MrKleen73 said:
Sounds good and don't be afraid to EAT!!!!! This week is for eating bigger to get more gains. Your body should be working hard in a state of playing catch up right now so eat.
Click to expand...

Increased cals, and trying to make them a bit cleaner..
 
3/5/2015 BACK

Didn't go as heavy today, really focused on stretching the back and working a good pump, but did get some decent weight in. Was happy to hit up some Meadows Rows again.. Felt good, and actually feeling much more recovered.

Warmup: 5km


Meadows Rows - no rest between arms
45x8
60x8
75x8
85x8
95x8
95x8
100x8
100x8

DB Deadstops - no rest between arms
85x8
85x8
85x8
85x8


DB Pullovers - head off bench - constant tension on lats
65x12
65x12
65x12


DB Shrugs - 3 second holds
80x15
80x15
80x15


Stretchers - 2 second hold on the stretch
120x10
120x10
120x10
 
I must be in the wrong log. There is weight being tossed in this one, and Simon is on a break...
 
Must be anemic because that blood had to be flowing vigorously!
 
Great workout man! Need to add more meadows rows to my pull day. Love those
 
Oh no biggie..."I'm just rowing 100lbs with each arm in an awkward position..." Says Simon

Lol you so crazy! (I do love me some stretchers and meadows though)
 
joh408 said:
Great workout man! Need to add more meadows rows to my pull day. Love those
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Ya they feel great..

love2liftkat said:
Oh no biggie..."I'm just rowing 100lbs with each arm in an awkward position..." Says Simon

Lol you so crazy! (I do love me some stretchers and meadows though)
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I know, mentally I had to have the 100... 95 was just not right. :)

packers6211 said:
Yes Wasme likes to get that blood flowing quite often hahahahaha
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Pack you said you wouldnt tell anyone about that...
 
Sorry man but your just that good!! lol Good workout's brother. I remember the days MRI's No2Pump worked. That stuff everything flowing. You would be in the gym for hours just pumped and vascular. I wish we still had that, Ephdera and Ultimate Orange around!
 
packers6211 said:
Sorry man but your just that good!! lol Good workout's brother. I remember the days MRI's No2Pump worked. That stuff everything flowing. You would be in the gym for hours just pumped and vascular. I wish we still had that, Ephdera and Ultimate Orange around!
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Stimul8 does this for me now... a side of ephedrine doesnt hurt either ;)
 
3/6/2015 Chest/Shoulder PUMP

Up early for this one today.. -21 c with the wind was a cold 5km run. But just kept pushing.


Hammer Press (using Swiss Bar Bench Press)
100x10
120x10
140x10
150x10
150x10
150x10

- slow controlled, hard flex, good stretch


Pec Minor Dips
8
7
8

- I suck at dips, but they'll improve over time


DB Twist/Press ss Over and Backs
40x10 / 10
40x10 / 10
40x10 / 10


DB Side Lateral Partials ss Spidercrawls
45x30 / 3
45x30 / 3
45x30 / 3

- 6-8 inch raise on the partials
- spidercrawls up and down the wall 3 times



Facepulls
90x20
90x20
90x20


Abs:

Crunches: 8x25
Roman Chair: 15,15,12
 
I gotta get me one of those Swiss bars. The variations look and sound impressive! I bet it's a killer on incline pressing!
Solid work here! Love it!!
 
I miss those side partials. Those things burn good.
 
3/7/2015 Arms / Calves

Feel good and got a helluva long sleep last night... clocking in over 9 hours...

Warmup: 6km run

- not so impressive as my nose was bleeding for about 4 of those kms. Just kept covering nose with ice.. finally stopped... (but my legs did not!)



Rope Pushdowns / EZ Curls
50x12
60x12 / 50x15
70x12 / 60x15
80x12 / 70x15
90x12 / 80x15
90x12 / 80x15
100x12 / 80x15
100x12 / 80x15


Cross Body Hammers / Bench Dips
45x10 / 10
45x10 / 10
45x10 / 10
45x10 / 10


Pronated Kickbacks / Seated Incline DB Curls
25x10 / 25x8
25x10 / 30x8
25x10 / 30x8
25x10 / 30x8

- this superset became very tough..wore me out.


Dorsiflexion
50
50
50
50

- not sure I get a whole lot out of these...but they are in the routine so there ya go

Standing Calf Raises
185x10
205x10
255x10
275x10
295x10
305x10
305x10
305x10
305x10
305x10
 
Man, your insane! That's what I think after reading your workouts. Running in crazy cold and with a bloody nose. I am also learning new things from your workouts. I am looking forward to adding in those side lateral partials and the spider crawls. You posted that you did yours up the wall (something like that). How's that work? Great workout by the way
 
MARK_ said:
Man, your insane! That's what I think after reading your workouts. Running in crazy cold and with a bloody nose. I am also learning new things from your workouts. I am looking forward to adding in those side lateral partials and the spider crawls. You posted that you did yours up the wall (something like that). How's that work? Great workout by the way
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Thanks bro... I was hoping to see one of the regular ladies walking a dog, so i could at least ask for a tissue lol

Here you go: [video=youtube;IeKQCX-qvp8]https://www.youtube.com/watch?v=IeKQCX-qvp8[/video]
 
Geez! Bloody nose for 4k. And then an awesome arm workout. Simon, you are a machine!
 
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