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Wasme's recomp journey....

That was one helluva chest workout there!!
 
Excellent as usual. How do you multi-quote as you do?
 
MARK_ said:
Excellent as usual. How do you multi-quote as you do?
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The little quote box to the right of Reply With Quote. Tap that on all that you want to multi-Q, then hit Reply with quote.
 
RegisterJr said:
The little quote box to the right of Reply With Quote. Tap that on all that you want to multi-Q, then hit Reply with quote.
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Thanks. I will have to give it a try later. Does it work with the AM IPhone app?
 
MARK_ said:
Thanks. I will have to give it a try later. Does it work with the AM IPhone app?
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On the app hit the down arrow to the right of the post, then check the box that pops up on the far left. After you highlight several, tap the box at the very top right and it'll give you the multi-quote option.
 
RegisterJr said:
The little quote box to the right of Reply With Quote. Tap that on all that you want to multi-Q, then hit Reply with quote.
Click to expand...
hmmm....let's see if this works. I figured it out. Thanks (with your help:))
 
3/12/2015 BACK

Tiring day at work today... but was psyched to do back when I got home. Not an overly long workout, but back is pretty sore..

One Arm Barbell Rows
60x8
70x8
80x8
90x8
100x8
110x8
120x8
120x8


Smith Machine Rows - Explosive
135x6
165x6
185x6
185x6
185x6
185x6


DB Pullovers
65x12
65x12
65x12
65x12


Dead Hangs
2 x as long as i could hold on... no idea timewise


Banded HyperExtensions
15
15
15


Standing Calves
205x20
205x20
205x20
205x20
205x20
205x20
 
Dead hangs? Like, hanging from a pull-up bar?

I like this... Imma do this tomorrow.
 
Did you just do a second workout for today? Something wicked this way comes! Respect!

Edit: Sorry it was yesterday's killer chest session.
 
Did you do dead stops on the smith rows? I love bottoming out, slight pause then pull hard as fck, hold at the top and repeat. I feel like they just make me grow
 
Nice back workout! Lots of one arm rowing there! I'm going to hit those tomorrow!
 
3/13/2015 REST DAY

Rolling with Fridays, and Mondays off... although might be some boxing/cardio done on those days. Today, likely not!
 
Enjoy your rest today! I thought I had commented on your awesome workouts but looks like I was a slacker! I'm sorry! :( I've been reading them but can't seem to keep up with which ones I started reading and didn't comment.
 
love2liftkat said:
Enjoy your rest today! I thought I had commented on your awesome workouts but looks like I was a slacker! I'm sorry! :( I've been reading them but can't seem to keep up with which ones I started reading and didn't comment.
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First of all.. love the Avatar!

Secondly, you always support and motivate me... no need to say sorry! You're awesome :)
 
3/14/2015 Chest / Shoulders

Well as of yesterday the house is empty for a week. Wife and her kids gone to Texas to see her brother for March Break. My son is off working, and my daughter is going away with a friend from Sunday-Wed.. I am thinking hmmm I should go to Vegas or a road trip..who'd know!!! lol Actually nothing like a empty house when there is usually so many at home!!

Taking my daughter down to watch the Toronto Rock Lacrosse game tonight. She has never been but i think she'll enjoy it. Should be fun.. sushi beforehand!

Had a really good session this morning, felt good and got an awesome pump.


Warmup: 5km


Stretch Pushups
15
15
15

Pec Minor Deps
14
12
12

Banded DB Press / Band Over and Backs
60x10 / 10
70x10 / 10
70x10 / 10
70x10 / 10
70x8 / 10

DB Flyes / Band Over and Backs
30x12 / 10
30x12 / 10
30x12 / 10
30x12 / 10

- constant tension on the flyes, brining them up to 10 and 2 then right back down to the stretch

DB Bent Over Raises
15x15
20x15
20x15
20x13
20x13

- full range of motion, slow and steady... got agonizing


6 ways
10x10
10x10
10x10


FacePulls
90x20
90x20
90x20
 
That's how I do my DB flyes. Keeps the weight down and I feel I get more out of it than heaving 60s around in basically a crappy db press.

BTW took the lady to a STL Blues game Tuesday night against the Winnipeg Jets - it was AWESOME. 5/4 Blues, and it was back and forth the entire game, scoring the last goal 1:05 left in the game. Tons of fighting, and the refs were letting them go at it too. I'd like to think we got the better of them in the fights, but whatever happened there must be some bad blood between them.
 
Home Alone? Need one of those lingerie cleaning services to drop by...
 
wasme said:
First of all.. love the Avatar! Secondly, you always support and motivate me... no need to say sorry! You're awesome :)
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Aww thank you!! :)

Hyde said:
She's pretty good company on this forum - one of those people that always lifts you up.
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So sweet!! Thank you!

wasme said:
LMAO ya in more than one way...
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Hahahaha had to take it that way huh? ...wonder what you're gonna do home alone??!! ;)
 
love2liftkat said:
...wonder what you're gonna do home alone??!! ;)
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Igloo is melting so repairs? Nah, 50 km run and chest then legs lifting sessions with 10 ms rest periods! Lol
 
Hyde said:
BTW took the lady to a STL Blues game Tuesday night against the Winnipeg Jets - it was AWESOME. 5/4 Blues, and it was back and forth the entire game, scoring the last goal 1:05 left in the game. Tons of fighting, and the refs were letting them go at it too. I'd like to think we got the better of them in the fights, but whatever happened there must be some bad blood between them.
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That's awesome. Jets holding on to that last wild card spot. Sounds like a fantastic game. Western conference hockey is always a bit rougher I think..


turff49 said:
Home Alone? Need one of those lingerie cleaning services to drop by...
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...been three times today already.. not sure how the house gets so messy.

love2liftkat said:
Hahahaha had to take it that way huh? ...wonder what you're gonna do home alone??!! ;)
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Well now that you sent me those pics.. I can think of a few things.. ;)

kenpoengineer said:
Igloo is melting so repairs? Nah, 50 km run and chest then legs lifting sessions with 10 ms rest periods! Lol
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superbeast668 said:
Lmao. I literally can't stop laughing at this
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LOL CLASSIC!!!
 
[QUOTE="wasme;] Well now that you sent me those pics.. I can think of a few things.. ;) LOL CLASSIC!!![/QUOTE] what..........
 
3/15/2015 Arms / Calves

Had a decent session today. Legs felt a little rubbery for my run (perhaps even felt a little lethargic), workout was ok, but not the best.


Daughter and I had such a good time at the game last night. Huge rivalry between Toronto and Buffalo (Lacrosse).. so was rough as hell, a great scrap, and an exciting Toronto win in OT. Good times..

Warmup: 5km

Vbar Pushdowns / Cable Curls
90x15 / 60x15
90x15 / 60x15
100x15 / 70x15
100x15 / 70x15
110x15 / 70x15
110x15 / 70x15


Reverse EZ / One Arm Cable Extensions
65x12 / 40x10+5 partials
65x12 / 45x10+5 partials
65x12 / 45x10+5 partials
65x12 / 45x10+5 partials


SKullcrushers / Preachers
70x10 / 80x8
70x10 / 80x8
70x10 / 80x8
70x10 / 80x8


Standing Calf Raises
205x20
205x20
205x20
205x20
205x20
205x20


- had a good pump going... but felt like one of those going through the motions sessions.
 
I don't know but sure looks like an envious workout to me! Nice blast on the arms and calfs!
 
Wow! Some volume in that arm workout. How do you use bands on dumb bells?
 
turff49 said:
I don't know but sure looks like an envious workout to me! Nice blast on the arms and calfs!
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Thanks man... it was a decent and got a good pump but mentally wasn't there.

MARK_ said:
Wow! Some volume in that arm workout. How do you use bands on dumb bells?
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For the banded db press? I actually loop around my thumbs and across my back. Get the band on, then db in hands and lay down . Yes it is awkward but the tension at the top is great.
 
3/16/2015 REST

...Going with the prescribed day off. Although did go for a nice 6km run this morning. Nice to see the temps on the rise.

- here come the melting igloo jokes
 
What happened to the 100 rep push downs?

I hate those going through the motions WOs.

wasme said:
here come the melting igloo jokes
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C'mon Simon, it was just a joke. Lighten up.

We all know your igloo is safe until at least June.
 
wasme said:
3/16/2015 REST ...Going with the prescribed day off. Although did go for a nice 6km run this morning. Nice to see the temps on the rise. - here come the melting igloo jokes
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Prescribed day off but I ran a half marathon...
 
You have been killing it in here Simon! Way to keep the intensity up.
 
Great workout brother but even more so you getting family time. They make everything seem better.
 
MrKleen73 said:
You have been killing it in here Simon! Way to keep the intensity up.
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Thanks Chris, appreciate that.

packers6211 said:
Great workout brother but even more so you getting family time. They make everything seem better.
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The night out with my daughter was great. However, I have had the house to myself since Sunday and Iam not going to lie, been awesome (daughter comes home tomorrow). My wife and her kids are down in Houston at her brothers..till Friday.
 
3/17/2015 LEGS

Great Meadows leg day today... really like how he structures his leg sessions...

Warmup: 5km

- was 32F, and very windy this morning. Wind added some crazy resistance on the way out, but lopping back home it was a nice push on my back.


Leg Curls
80x10
90x10
100x10
110x10
110x10
110x10
110x10 (1.25 rep count)

- hams were feeling pumped but worn pretty quickly


Leg Press (from floor in Smith) / Leg Extension

225x10 / 90x10
315x10 / 90x10
415x10 / 100x10
415x12 / 100x10
415x14 / 100x10
415x16 / 100x10

- leg press was constant tension, some pausing on the last two sets
- leg extension were slow and controlled with a 1 sec pause at the top


Barbell Squats - Explosive
135x3
185x3
225x3
225x6
225x6
225x6
225x6


Stiff Legged Deads
155x12
155x12


...going to be sore.. legs were pretty wobbly.
 
Nice leg workout Simon!
 
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