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Wasme's recomp journey....

I miss his leg days also. Nice work Simon.
 
With you home alone and it being leg day I expected you'd have some girls with long legs over to help keep you company...
 
turff49 said:
With you home alone and it being leg day I expected you'd have some girls with long legs over to help keep you company...
Click to expand...

Haha

Awesome work as always Simon!
 
3/18/2015 Chest/Shoulders

Woke up this morning.. leg were stiff as hell when I got out of bed. Almost talked myself out of a going for a run, but glad I did as it seems to help. Chest was just awesome today.. bands and chains..

Warmup: 5km


Banded Chest Press
135x8
185x8
225x8
245x8
245x7
245x6

- long red mini's attached at the bottom up to bar - great resistance at top.
- hard flex at the top


Chain Bench Press
135x5
185x5
205x5
205x5
205x5
205x5
205x5

- 2 sets of chains at each end of bar (inside the weight)


Smith Machine Decline
165x15
165x15
165x15

- continuous tension


Parital Dips
10
10
10


DB Bent Over Side Laterals
25x15
25x15
25x15


SpiderCrawls
60 sec
60 sec
60 sec

- damn that is agony!

DB Front Raises
15x12
15x12
15x12

- up to 4 inches over eyes
- slow and controlled



Shoulders and chest were totally pumped and very sore... good session.
 
Yep, that was a stout chest workout! Heavy weights and a ton of volume. I need a chest day like that!
 
Killer indeed, those banded presses are tough. I have to attach mine to a DB, and if it's not double looped it's not enough resistance, but dbl looped is a LOT of resistance. It's just a different beast. So glad you introduced me to this style.
 
Small chest and skinny legs! NOT!! Freakin awesome Simon! Wear your Finaflex Freak shirt today!
 
turff49 said:
Yep, that was a stout chest workout! Heavy weights and a ton of volume. I need a chest day like that!
Click to expand...

Was a good one, thanks Turff.

RegisterJr said:
Killer indeed, those banded presses are tough. I have to attach mine to a DB, and if it's not double looped it's not enough resistance, but dbl looped is a LOT of resistance. It's just a different beast. So glad you introduced me to this style.
Click to expand...

No worries - Its a domino effect, learnt from breezy11 and just passed it on!

kenpoengineer said:
Small chest and skinny legs! NOT!! Freakin awesome Simon! Wear your Finaflex Freak shirt today!
Click to expand...

Thanks Mark!
 
3/19/2015 BACK

Well this day start great, but quickly became a trainwreck!

Warmup: 5km

Meadows Rows:
60x8
70x8
80x8
95x8
105x8
110x8
115x8
120x8/3

- on the 3rd rep i must have twisted on the pull because i tweaked my fn back.

Now normally, I would lighten the loads and just keep going and stretch hoping it doesnt get worse, but always does. So decided to call it a day right there. Icing it now, and get some ibuprofin in me shortly. If all is ok in the morning will restart this workout, but will be a lighter version.
 
That sucks. Take it easy man, and good call on calling it quits.
 
Brother that sucks big time, i'll pray for a good and fast recovery. Least you was smart and stop unlike these young kids now days.
 
Ouch!! Definitely glad you didn't keep going! Sure hope it feels better quick!!
 
Sorry to hear about your back. I hope your recovery is quick
 
Ouch! I know that feeling... I've learnt you gotta be superstructure when going heavy or you can twist a little and tweak everything. Hope it isn't too severe...
 
Sorry about the tweak - back issues SUCK. Maybe consider pullups/downs and HS type rows only with no bent rowing of any kind tomorrow? 10x10 on pullups will put muscle on anyone after all.

Btw, how much weight are those chains? 20lb chain? If so, was that 205lbs straight weight + 80lbs at the top?
 
I hate these back tweaks! Ibuprofen and heat? Heal fast.
 
wasme said:
3/19/2015 BACK

Well this day start great, but quickly became a trainwreck!

Warmup: 5km

Meadows Rows:
60x8
70x8
80x8
95x8
105x8
110x8
115x8
120x8/3

- on the 3rd rep i must have twisted on the pull because i tweaked my fn back.

Now normally, I would lighten the loads and just keep going and stretch hoping it doesnt get worse, but always does. So decided to call it a day right there. Icing it now, and get some ibuprofin in me shortly. If all is ok in the morning will restart this workout, but will be a lighter version.
Click to expand...

Have a speedy recovery my dude. The weight room awaits your gainz on Monday.
 
RegisterJr said:
That sucks. Take it easy man, and good call on calling it quits.
Click to expand...
packers6211 said:
Brother that sucks big time, i'll pray for a good and fast recovery. Least you was smart and stop unlike these young kids now days.
Click to expand...
love2liftkat said:
Ouch!! Definitely glad you didn't keep going! Sure hope it feels better quick!!
Click to expand...
MARK_ said:
Sorry to hear about your back. I hope your recovery is quick
Click to expand...

Thanks all. Normally, I would have pushed through and ultimately made it worse. Glad I stopped. Today is forced rest. As getting out of bed this morning was a chore, as is standing straight up and down. I will probably take the weekend off and restart week 3 next week. But we'll see.

turff49 said:
Ouch! I know that feeling... I've learnt you gotta be superstructure when going heavy or you can twist a little and tweak everything. Hope it isn't too severe...
Click to expand...

Thanks man. Was weird I was so focused on the mind / muscle connection, and for a brief moment my mind just went elsewhere and that was all it took.

Hyde said:
Btw, how much weight are those chains? 20lb chain? If so, was that 205lbs straight weight + 80lbs at the top?
Click to expand...

I have two different thickness of chains. 1 pair @ 14 and 2 pairs @ 16 lbs. Typically that final addition to the bar (3rd set is the 14lbs). But yes, the weight recorded is what is on the bar, I don't account for the chain.

kenpoengineer said:
I hate these back tweaks! Ibuprofen and heat? Heal fast.
Click to expand...

For me, Aleve and Ice works best. And a perc here and there really takes the edge off lol

HokiePride said:
Have a speedy recovery my dude. The weight room awaits your gainz on Monday.
Click to expand...

Thanks HP!
 
Making you can use an automatic engine lift to help you get up? Or one of these:

Invalid Link Removed
 
RegisterJr said:
:party:
Click to expand...

This sitting around business blows! Going to go for a walk.


Wife is now back from Texas. Got me some grey elite fts bands and some liquids on Turff's recommendation (thanks man). Taking her to the theater tonight. Then tomorrow night, was invited to another Rock Lacrosse game. These seats are in a corporate box - that I am totally looking forward to.
 
Liquids?
 
I'm guessing if you used them like an enema then you could get Rectal Clensing. Is that a Canadian thing or Floridian thing...
 
You tweaked your back, I didn't realize you had rectal issues. Hope the things you got help
 
RegisterJr said:
Making you can use an automatic engine lift to help you get up? Or one of these: <img src="http://anabolicminds.com/forum/attachment.php?attachmentid=116349"/>
Click to expand...

ROFL

wasme said:
This sitting around business blows! Going to go for a walk. Wife is now back from Texas. Got me some grey elite fts bands and some liquids on Turff's recommendation (thanks man). Taking her to the theater tonight. Then tomorrow night, was invited to another Rock Lacrosse game. These seats are in a corporate box - that I am totally looking forward to.
Click to expand...

Nice!!! Sounds like a fun weekend! Tell your wife you're taking off just for her! ;)
 
3/22/2015 REST

Another 'rest' day. Tad, frustrating. That said, back is probably at 80%.. so should be good to go tomorrow or Tuesday. Not sure if i will restart the week or pick up where i left off. Plan on just going for another long walk today to keep things loose.

Had a great time last night at the Rock lacrosse game. Sitting in a box is where its at.


Have a good Sunday all..
 
wasme said:
3/22/2015 REST

Another 'rest' day. Tad, frustrating. That said, back is probably at 80%.. so should be good to go tomorrow or Tuesday. Not sure if i will restart the week or pick up where i left off. Plan on just going for another long walk today to keep things loose.

Had a great time last night at the Rock lacrosse game. Sitting in a box is where its at.


Have a good Sunday all..
Click to expand...

It's never going to happen (don't even have a passport!) but I truly do wish I could attend one of these lacrosse games with you - seems like you Northerners really know how to throw down on the stick-wielding sports.
 
Enjoy your rest and recover man.
 
Hyde said:
It's never going to happen (don't even have a passport!) but I truly do wish I could attend one of these lacrosse games with you - seems like you Northerners really know how to throw down on the stick-wielding sports.
Click to expand...

I totally meet up with you and Conor @ a Buffalo Bandits game... Rock vs Bandits is about as rough and dirty as it gets!
 
superbeast668 said:
Indoor lacrosse? Love it man. So fast and violent.
Click to expand...

Yes indoor/box lacrosse. They play at the Air Canada Center. Getting good crowds too.. the three games I have been to, attendance has been 10-13,000... Next home game is April 3rd vs Rochester.. should be a good one. Agree on the speed and violence... also some amazing finesse to the game.
 
3/23/2015 REST

Back is almost there... will take today as my final rest day...

Tomorrow I will start where I left off with Back. I will go a little lighter and just totally focus on the form/tut.
 
Brave man to jump right back into back day tomorrow!
 
Good to see you are feeling better hopefully tomorrow proves to be a success.
 
wasme said:
3/23/2015 REST

Back is almost there... will take today as my final rest day...

Tomorrow I will start where I left off with Back. I will go a little lighter and just totally focus on the form/tut.
Click to expand...



Invalid Link Removed
 
3/24/2015 BACK

Put a decent back workout, to test the waters. Back feels good - a little achy after but nothing that normal recovery won't fix.

Meadows Rows
60x8
70x8
80x8
90x8
95x8
95x8
95x8
95x8

- kept these under 100 to ensure there was no strain at all. Kept form very tight.


Deadlifts
135x10
185x10
225x10
245x10

- this was supposed to be sets of 3 to a good weight, followed by chains, but there was no sense in being aggressive. Stuck with lighter weight and higher rep. Although gotta admit 245 for 10 did have me breathing pretty hard


DB Pullovers
60x12
60x12
60x12
60x12


Barbell Shrugs (hold for 2 count)
185x10
205x10
225x10


Dead Hangs
1 set with straps on...helluva stretch


Lat Pulldowns - Wide Grip from knees
180x10
180x10
180x10
 
Meant to do dead hangs but ran out of time. Were they in the routine?

Strong one Simon, wen holding back. X10 anything on deads kills me.
 
RegisterJr said:
Meant to do dead hangs but ran out of time. Were they in the routine?

Strong one Simon, wen holding back. X10 anything on deads kills me.
Click to expand...

Yep, and surprisingly he just called for one dead hang.

I did add the pulldowns (i didnt want to do hyperextensions as they if my back is the least bit tender, they kill it).

Thanks brother... felt good to get through it.
 
Strong workout! Reppin on Meadows and that is beasting on those deads---WoW factor!
 
Heeeeeeeeeee'ssssssssssss baaaaaaaaack! Nice job!
 
Awesome session! Didn't really look "light" to me! Lol

What do you mean by wide grip pulldowns from your knees?
 
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