Wasme's recomp journey....

love2liftkat said:
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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If those are the same as I use to do, you are kneeling down with both knees on the ground doing them. More stabilizer muscles fire doing them this way because you aren't in a seated position which stabilizes you.
 
Great that your back was feeling better, I don't like to see the true master beast out and down lol. But uhm kneeling on your knees isn't that what you do best!!!! lol Jk
 
Nice to see you are feeling better and getting back to your routine. Excellent job too!
 
3/25/2015 Chest / SHoulders

Back feels good. Had a terrific chest / shoulder pump session . Chest was pumped and rock hard by the end of the first exercise.

30 seconds between all sets today.

Swiss Bar Press
145x10
165x10
175x10
185x10
195x8
195x7


DB Hex Press / Band Over and Backs / Chest Dips
50x10 / 10 / 10
50x10 / 10 / 10
50x10 / 10 / 10
50x10 / 10 / 10

- chest was annihilated after this triset

Stretch Pushups / Band Over and Backs
15 / 10
15 / 10
15 / 10
15 / 10


DB Side Laterals - to above ear - strict
15x10
15x10
15x10
15x10
15x10

DB Front Laterals - just above eyes - strict
15x10
15x10
15x10
15x10

FacePulls
90x20
90x20
90x20


Crunches
8 sets of 25


- Thinking I am going to be sore tomorrow :)
 
great chest and shoulder work brother, just got back from vacation so I've got some catching up to do
 
wasme said:
3/25/2015 Chest / SHoulders Back feels good. Had a terrific chest / shoulder pump session . Chest was pumped and rock hard by the end of the first exercise. 30 seconds between all sets today. Swiss Bar Press 145x10 165x10 175x10 185x10 195x8 195x7 DB Hex Press / Band Over and Backs / Chest Dips 50x10 / 10 / 10 50x10 / 10 / 10 50x10 / 10 / 10 50x10 / 10 / 10 - chest was annihilated after this triset Stretch Pushups / Band Over and Backs 15 / 10 15 / 10 15 / 10 15 / 10 DB Side Laterals - to above ear - strict 15x10 15x10 15x10 15x10 15x10 DB Front Laterals - just above eyes - strict 15x10 15x10 15x10 15x10 FacePulls 90x20 90x20 90x20 Crunches 8 sets of 25 - Thinking I am going to be sore tomorrow :)
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No kleen upright rows:-(
 
Awesome! What grip on the Swiss bar did you use?
 
wasme said:
3/25/2015 Chest / SHoulders Back feels good. Had a terrific chest / shoulder pump session . Chest was pumped and rock hard by the end of the first exercise. 30 seconds between all sets today. Swiss Bar Press 145x10 165x10 175x10 185x10 195x8 195x7 DB Hex Press / Band Over and Backs / Chest Dips 50x10 / 10 / 10 50x10 / 10 / 10 50x10 / 10 / 10 50x10 / 10 / 10 - chest was annihilated after this triset Stretch Pushups / Band Over and Backs 15 / 10 15 / 10 15 / 10 15 / 10 DB Side Laterals - to above ear - strict 15x10 15x10 15x10 15x10 15x10 DB Front Laterals - just above eyes - strict 15x10 15x10 15x10 15x10 FacePulls 90x20 90x20 90x20 Crunches 8 sets of 25 - Thinking I am going to be sore tomorrow :)
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30 second rest? Wow with that volume. On the hex presses you didn't have anytime to sit up and catch a breath...
I bet you were sucking some oxygen during this session!!
 
Awesome work Simon. You're making me miss the MountainDog.
 
804 said:
great chest and shoulder work brother, just got back from vacation so I've got some catching up to do
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Thanks man. Good vacation? was this your honeymoon?

superbeast668 said:
No kleen upright rows:-(
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..I know I forgot! lol

kenpoengineer said:
Awesome! What grip on the Swiss bar did you use?
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Widest grip. Love the Swiss bar.

turff49 said:
30 second rest? Wow with that volume. On the hex presses you didn't have anytime to sit up and catch a breath...
I bet you were sucking some oxygen during this session!!
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Was tough. I would sit up for 10 seconds and back down.

RegisterJr said:
Awesome work Simon. You're making me miss the MountainDog.
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Thanks man. I was going to do 5-3-1 after this .. but I might stick with MD longer.. I love these workouts.
 
It's just a little different. If I had unlimited time I'd do both. 30-45m on 531 and 1h on MD.
 
3/26/2015 Arms/Calves

Everything felt on point today. Focus was laser like and all my lifts just seemed to flow. Got an excellent pump from the 2nd set of pushdowns.

- 45 seconds rest between all sets


Vbar Pushdowns
90x15
90x15
120x15
120x15
120x15
110x15
110x15
110x15


EZ Curls
80x8
80x8
90x8
90x8
100x8
100x8

Cross Body Hammer Curls
45x10
45x10
45x10
45x10
45x10
45x10


Bench Dips
8
8
8
8
8
8

Decline Skullcrushers
80x10
80x10
80x10

Preacher Curls
80x8
90x8
90x6

Dorsiflexion
50
50
50
50

Calf Raises
135x15
185x15
225x15
225x15 + 10 partials out of the bottom
225x15 + 10 partials out of the bottom
225x15 + 10 partials out of the bottom
225x15 + 10 partials out of the bottom
 
Bam. Destroyed those arms.
 
wasme said:
Thanks guys! As Brian mentioned, kneeling on the floor (instead of seated). Really forces a stretch at the top for me.
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Hmmm will you take a pic for me? I can't picture how I'd do that at least with the cables we have. I could kneel on the bench- would definitely have to go lighter since I usually pull close to my Bw.

wasme said:
Totally.. was solid. But my calves are just dead... cramping...
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Sheesh!! I bet so after that session! Great work!!
 
Glad to see your looking like yourself again. That's some intense back and arms work you did. You must really like the pump with all the volume you usually do.
 
love2liftkat said:
Hmmm will you take a pic for me? I can't picture how I'd do that at least with the cables we have. I could kneel on the bench- would definitely have to go lighter since I usually pull close to my Bw.


Sheesh!! I bet so after that session! Great work!!
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Thanks Kat...

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MARK_ said:
Glad to see your looking like yourself again. That's some intense back and arms work you did. You must really like the pump with all the volume you usually do.
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Definitely feels good Mark. Thanks man.
 
Man that's some volume there! Loads of sets loaded with reps! Such an awesome workout!
 
Hyde said:
OMG SIMON YOU DON'T HAVE A FACE?!!!
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He puts his game-face on for planks, and other 'team' workouts.

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Simon! If I did those sessions I'd be writing this from the hospital bed! Inspiring!
 
3/27/2015 REST DAY

3/28/2015 LEGS

Great workout this morning. I think the little break I had due to my back might have done me some good, as I am feeling better about my workouts and way more focused.

Warmup: 5km run


Leg Curls - Rest/Pause
80x10
90x10
100x10
100x10
100x10
100x10


Squats - Safety Squat Bar - explosive
135x6
185x6
205x6
225x6
225x6
225x6
165x14

- challenge set called for 25% less weight and go for it


Leg Press - in Smith from Floor - constant tension
225x15
315x15
405x15
405x15
405x15
405x26

- challenge set was go for as many reps as possible, pausing when necessary


Chain Barbell Stiff Legged Deads - pull from mid shin
110x8 + 2 sets of chains
120x8 + 2 sets of chains
130x8 + 2 sets of chains
140x8 + 2 sets of chains
150x8 + 2 sets of chains
160x8 + 2 sets of chains
170x8 + 2 sets of chains
180x6 + 2 sets of chains
 
That's one helluva leg day Simon.
 
wasme said:
Thanks bro. Not sure why, but as the day is wearing on my lower back is feeling tender.. Sleep it off later, just stretching lots.
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Not just normally sore? A high volume day like that on legs would make my back sore too.
 
Nice leg work out. Your back is sore because you typically are shoveling snow and now that you aren't your back isn't sure how to react...lol

Actually my back was getting tender but I just finished mowing and it's all good now.
 
RegisterJr said:
Not just normally sore? A high volume day like that on legs would make my back sore too.
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You are right, at times that does happen. Just get a little nervous after coming off a back injury.

turff49 said:
Nice leg work out. Your back is sore because you typically are shoveling snow and now that you aren't your back isn't sure how to react...lol

Actually my back was getting tender but I just finished mowing and it's all good now.
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LMAO... true! Mowing that lawn .. we are at least 6-8 weeks from what!
 
3/29/2015 Chest and Shoulders

Well, this morning back was totally fine! Which was great - legs sore as hell! lol. Got the blood flowing through them though with a nice paced run before hitting the garage.

Warmup: 5km


DB Press on Slight Incline - constant tension
45x8
50x8
60x8
70x8
80x8
90x8
100x5

- felt great to get 100 up and a few reps in


Incline Bench Press - constant tension
135x6
185x6
205x6
225x6
225x6
225x6


Smith Decline - no *******, pause on chest for 1 sec
185x10
185x10
185x10


Machine Flys
100x10
100x10
100x10


DB Bent Over Laterals
25x15
25x15
25x15

6 ways
10x10
10x10
10x10

Utlrawide Grip Overhead Press
65x10
65x10
65x10


Have a good day all!
 
wasme said:
3/29/2015 Chest and Shoulders Well, this morning back was totally fine! Which was great - legs sore as hell! lol. Got the blood flowing through them though with a nice paced run before hitting the garage. Warmup: 5km DB Press on Slight Incline - constant tension 45x8 50x8 60x8 70x8 80x8 90x8 100x5 - felt great to get 100 up and a few reps in Incline Bench Press - constant tension 135x6 185x6 205x6 225x6 225x6 225x6 Smith Decline - no *******, pause on chest for 1 sec 185x10 185x10 185x10 Machine Flys 100x10 100x10 100x10 DB Bent Over Laterals 25x15 25x15 25x15 6 ways 10x10 10x10 10x10 Utlrawide Grip Overhead Press 65x10 65x10 65x10 Have a good day all!
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That's a great Chest workout! Congrats on the 100's too! That's a ton of volume...chest deep fried style!
 
3/30/2015 REST DAY


Tomorrow we trash back! Grabbed a landmine this weekend for a great price for Meadows/One Arm rows.. to this point I have had the end of the bar sitting in an old shoe and pushed into a corner. That has always worked well, but the landmine is definitely more stable/fluid. One-Arm barbell rows tomorrow so... we shall see!
 
Awesome purchase. You gonna post the pic of your gym soon?
 
wasme said:
3/30/2015 REST DAY Tomorrow we trash back! Grabbed a landmine this weekend for a great price for Meadows/One Arm rows.. to this point I have had the end of the bar sitting in an old shoe and pushed into a corner. That has always worked well, but the landmine is definitely more stable/fluid. One-Arm barbell rows tomorrow so... we shall see!
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Is what you got similar to this one?


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3/31/2015 Back and Calves

Got a 5km run in before work this morning. Prefer, when I can split up the cardio and the weights. Run was good - weather was perfect for a run and pace was decent.


Back and Calves after work.
 
Good deal can't wait to hear how you like the new toy.
 
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