Wasme's recomp journey....

[MARK_]

Nice arm and leg work. Loads of volume. It seems your body is back to normal

 

[wasme]

Solid one Simon. I miss those drenchers.
By specs, I meant how much the smith press recommends as the maximum weight.

I believe 440... Thanks brother.

Consider squatting prior to legpressing. You get under a heavy barbell first and it should def make a dent in your legpress potential for the day. Plus your squat will build faster, and who doesn't want a bigger squat?

Answer: the tool at the health club last night at 9pm in tight jeans and tshirt pumping his arms up while playing on his phone waiting to go out that evening. His hair was done and everything. Guy is lean and had some decent lil pea-shooters on him, but I'd bet you lunch he's never squat 185x5 to parallel once in his life. Who wants to be shaped like the letter 'Y'?? Was really trying to get a picture for you guys...

LMAO...Needed a good laugh. And thanks for the advice.

I could be wrong but I think Simon shy away from heavy Squats due to previous lower back surgery.
I know I can leg press heavy but can't squat heavy due to compression issues on the spine.

This is correct. I am slowly trying to build up to some heavy weight again. I do find when I use the safety squat bar, I feel less pressure and feel I can push the envelope further. But as you are well aware, simply the wrong movement can mess me up for a week or longer.

 

[wasme]

Always so strong and volume so great. Hope you had a great weekend!! How's the back holding up as of late?

So far so good. And since coming back from that week off (when I injured it), my workouts have been on point. Weekend was a good one, hope yours was as well.

Nice arm and leg work. Loads of volume. It seems your body is back to normal

Thanks Mark. Hoping so!

 

[wasme]

4/6/2015 Back

Today was a holiday for me. So shifted my rest day to tomorrow, and did back today.

Also had my physical at the dr's. Liver enzymes are a little high, CK enzyme is extremely high he said. And test is low ....so he has given me another requisition for bloodwork to have all three checked again. Said if test comes back low again, we discuss options. It was 8.4 (8-24 is normal range) - 3 years ago it was 22... so hopefully TRT is in my future.


Warmup: 5km run

Meadows Rows
60x8
70x8
80x8
95x8
105x8
115x8
115x8
115x8


Chain Deadlifts
155x3
205x3
255x3
305x3
15 singles with 10 seconds rest between each rep
305x11 (with 2 sets of chains added)
205x4 (no chains)

- couldn't grind out the 12th rep, so dropped the chains and pushed out the last 4


DB Pullovers
60x12
60x12
60x12
60x12


Barbell Shurgs
205x8
205x8
205x8
205x8
205x8


HyperExtensions
15
15
15

 

[kenpoengineer]

Love the "shurgs" for improving my "shursles"! Sorry, couldn't resist. Lol

Did you get a copy of the bloodwork tests? It's going to be important to track these tests over time to see how your body changes as you get older. Btw, nice back session.

 

[RegisterJr]

LOL. Only in this forum is it a celebration when test is low.

What's up with the liver? You on or just off cycle?

 

[wasme]

Love the "shurgs" for improving my "shursles"! Sorry, couldn't resist. Lol

Did you get a copy of the bloodwork tests? It's going to be important to track these tests over time to see how your body changes as you get older. Btw, nice back session.

LOL oops.

Yes, he actually showed me the graphing of everything as well on his pc. 3 years ago vs yesterday.

LOL. Only in this forum is it a celebration when test is low.

What's up with the liver? You on or just off cycle?

It is rather amusing isn't it.

Finished 4 weeks ago, but pct probably still messing with it a little. I am going to do bloods again next week (work later so can get there in the am). Going to up my tudca/liver repair this week see if it helps.

 

[turff49]

Yeah, it can take upwards of 7 weeks for everything to get back to normal. Nothing wrong with TRT unless you decide to come off. Talk about being lethargic for awhile...

 

[turff49]

Very strong workout there. Love all those sets. Lights that back up!!

 

[wasme]

Yeah, it can take upwards of 7 weeks for everything to get back to normal. Nothing wrong with TRT unless you decide to come off. Talk about being lethargic for awhile...

I knew test would be tanked as I did have bloods done around week 3...and also why liver enzymes were probably higher too. Hoping my T hasnt gone up much by next week. Although really it should be getting back to normal (which might be low)

Very strong workout there. Love all those sets. Lights that back up!!

Thanks Brian. Upper back feeling it this morning

 

[love2liftkat]

Tons of strong work going on as always! I don't know how you deal with the cold that long! I'd be moving south! Lol

 

[kenpoengineer]

Us "northern climate" lifters are incredible, enduring, tuff and strong! Besides, our wives won't let us move! Lol

 

[smike]

Someone remind me why am i moving to canada?

 

[wasme]

Tons of strong work going on as always! I don't know how you deal with the cold that long! I'd be moving south! Lol

..the cooler weather is definitely holding on this year. Supposed to be a warmer all weekend though.. .10-12 c... finally. Which to you I realize is still cold ha!

Us "northern climate" lifters are incredible, enduring, tuff and strong! Besides, our wives won't let us move! Lol

what he said!

Someone remind me why am i moving to canada?

...shoveling snow builds wide backs?

 

[wasme]

4/8/2015 Chest / Shoulder PUMP.... yesterday's update

Extremely busy evening yesterday leaving no time to hop online for an update. Was a good workout, with a solid pump.

DB Hex Press
30x10
40x10
50x10
55x10
60x10
60x10
60x10

Pec Minor Dips / Over and Backs
15 / 10
12 / 10
11 / 10
10 / 10

Swiss Bar Machine Press - 2 second flex on each rep
145x8
145x8
145x8
145x8 + 10 partials out of the bottom.

DB Side Laterals
15x8
20x8
20x8
20x8
20x8

Bent Over DB Side Laterals
25x20
25x20
20x20

Spidercrawls
3
3
3



....Arms / Calves today..

 

[RegisterJr]

Nice lifting, Simon. Every time you post using the swiss bar, I get jealous.

 

[turff49]

2 second pause/flex wears on you quick and seems like forever! Nice pressing!

 

[wasme]

Nice lifting, Simon. Every time you post using the swiss bar, I get jealous.

My step son asked me why i was using a ladder bar when i was working out lol... (he's 11)

2 second pause/flex wears on you quick and seems like forever! Nice pressing!

Yes couldnt go much higher than 145. Thankfully I didn't, as I couldn't rerack after the partials so took the bar down onto myself.

 

[smike]

What are your thoughts on DC training? Have you ever tried it?

 

[Hyde]

What are your thoughts on DC training? Have you ever tried it?

It's crappy.....

[video=youtube;6zXDo4dL7SU]https://www.youtube.com/watch?v=6zXDo4dL7SU[/video]

I've never used it for real, but the basic rest pause template applied to an iso movement like curls or extensions (arms or legs) or shoulders is pretty awesome. Very efficient way to get in some genuine work on accessory movements after your compound work. But you have to do it for real to work - you need to go 100% on the rest pause stuff to get the desired effect. If you don't truly push it (and intelligently pick the right weights to hit the proper rep range) you're not gonna see the magic.

Also understand that Dante designed Doggcrapp to be used to optimize a particular drug protocol - I'm not saying you couldn't see results if you're not using, but understand it was never formulated with the natty guy in mind. A lot of people look at bodybuilding routines and fail to approach them within the context of their development.

 

[wasme]

What are your thoughts on DC training? Have you ever tried it?

Hyde's got you covered... But no I have never tried it.

 

[wasme]

4/9/2015 Arms and Calves

Been a rough 36 hours... energy levels are pretty low, last two nights been pretty crappy sleeps. Didn't get as heavy on this one, but still got a great pump in my arms, and my calves are sorry as heck right now.


Vbar Pushdowns / Curls (1.25's)
90x15 / 65x8
90x15 / 65x8
110x15 / 75x8
110x15 / 75x8
110x15 / 75x8
110x15 / 75x8


Seated Incline DB Curls / Close Grip Pushups
25x8 +6 partials / 15
25x8 +6 partials / 15
25x8 +6 partials / 15
25x8 +6 partials / 15

- partials got pretty painful

Bench Dips / Preachers
8 +8 partials / 80x8
8 +8 partials / 80x8
8 +8 partials / 80x8
8 +8 partials / 80x8


Standing Calf Raises / Dorsiflexion
205x15 / 50
205x15 / 50
205x15 / 50
205x30 / 50
235x25
265x20
285x15

 

[RegisterJr]

Hope things aren't too rough at home, hence the rough 36 hours and lack of sleep.

As for the workout, great job. The arms and calves will be better developed and you'll have more endurance come next years winter, when you have to crawl through the igloo caves or pull a sled over snow.

 

[Hyde]

The igloo jokes really never get old......I'm sorry, but I'm sophomoric as all get out.

Gettin' them shorts & t-shirt muscles ready, son!

 

[puccah8808]

Invalid Link Removed

 

[smike]

It's crappy.....

[video=youtube;6zXDo4dL7SU]https://www.youtube.com/watch?v=6zXDo4dL7SU[/video]

I've never used it for real, but the basic rest pause template applied to an iso movement like curls or extensions (arms or legs) or shoulders is pretty awesome. Very efficient way to get in some genuine work on accessory movements after your compound work. But you have to do it for real to work - you need to go 100% on the rest pause stuff to get the desired effect. If you don't truly push it (and intelligently pick the right weights to hit the proper rep range) you're not gonna see the magic.

Also understand that Dante designed Doggcrapp to be used to optimize a particular drug protocol - I'm not saying you couldn't see results if you're not using, but understand it was never formulated with the natty guy in mind. A lot of people look at bodybuilding routines and fail to approach them within the context of their development.

Thank you for your response.
I am currently trying it out. I'll let you know how it works for me.

 

[packers6211]

Hey least you kept pushing and no tapping out. What do you think it is as far as energy? Lack of sleep, diet, or sick? I know around here the pollen is at all time high and everyone's getting sinus infection from hell.

 

[kenpoengineer]

Nice lifting, Simon. Every time you post using the swiss bar, I get jealous.

There are so many grip/lifts combinations you can do with the Swiss bar. I'm really liking mine.

 

[RegisterJr]

There are so many grip/lifts combinations you can do with the Swiss bar. I'm really liking mine.

Oh, you don't have to remind me to be jealous of yours too. I remember...

 

[turff49]

Looks like a great workout to me!!

 

[wasme]

Hope things aren't too rough at home, hence the rough 36 hours and lack of sleep.

As for the workout, great job. The arms and calves will be better developed and you'll have more endurance come next years winter, when you have to crawl through the igloo caves or pull a sled over snow.

Meh, unfortunately just some ongoing issues .. but nothing i cant handle - just takes time/energy...

LMAO.. yes i will. Might even wrestle a polar bear!

The igloo jokes really never get old......I'm sorry, but I'm sophomoric as all get out.

Gettin' them shorts & t-shirt muscles ready, son!

Yes, at the end of the day - these fools are pretty clever

[ATTACH 117

LOL nice

 

[wasme]

Hey least you kept pushing and no tapping out. What do you think it is as far as energy? Lack of sleep, diet, or sick? I know around here the pollen is at all time high and everyone's getting sinus infection from hell.

No, just some family issue. Becomes frustrating/worrisome but in the end will prevail! I think kenpoengineer quotes get me through lol

There are so many grip/lifts combinations you can do with the Swiss bar. I'm really liking mine.

Easily my best purchase in recent memory!

Oh, you don't have to remind me to be jealous of yours too. I remember...

Well if you wanna come lift in the igloo, you can try it out

Looks like a great workout to me!!

Thanks bro!

 

[wasme]

4/10/2015 Should mention... REST DAY.

 

[RegisterJr]

Enjoy that rest bro.

 

[wasme]

Enjoy that rest bro.

Thanks... just got home from work. Contemplating doing Legs .. but should really leave it for the morning, be nice a fresh (it looks like a good workout).

 

[wasme]

4/11/2015 LEGS

Sun is shining, temps are up a bit, had a great workout and going for Sushi tonight! Planets must be aligning in my world lol

Warmup: 5km


Lying Leg Curls
70x10
80x10
90x10
90x15
100x15
100x15
100x15 + 35 partials


Safety Bar Squats - as explosive as possible
135x8
185x8
225x8
245x8
*Challenge set
245x9
drop 185x7
drop 135x12

- form got sloppy slight tweak in lower back (great)


Leg Extensions - 2 second holds
100x8
100x8
100x8


Smith Hack Squat
185x10
225x10
255x10
DROP 135x18


Stiff Legged Deads
160x10
160x10
160x10

- Back is pretty tender, but will be ok. Just keep stretching it and going for short walks to keep it loose.

 

[turff49]

245x 9 is an impressive set there!! Loads of leg work!! Gotta watch those tweakers...lol

 

[804]

Nice work brother, great job on the drops on that challenge set. Ice that back up, tomorrow is a new day to conquer

 

[love2liftkat]

Glad you're getting some "warmer" weather! I sure hope your back is not bad and feels better in the morning!

 

[kenpoengineer]

Warmer weather and sun makes northern lifters stronger! Nice workout Simon!

 

[smike]

Well just to let you know, my kids jumped in the pool today. The water was 17 celsius 62F. Easter Sunday makes you do that kind of thing.

 

[RegisterJr]

Is there something you can do a few times a week to keep the back loose? Banded GMs or similar?

Nice work Simon. Glad to see your temps finally PPP over 0°F.

 

[wasme]

245x 9 is an impressive set there!! Loads of leg work!! Gotta watch those tweakers...lol

Ya back was pretty sore yesterday. Today it is fine though.

It was a great leg session, just got away from me at one point..

Nice work brother, great job on the drops on that challenge set. Ice that back up, tomorrow is a new day to conquer

Thanks bro! I did just that...

Glad you're getting some "warmer" weather! I sure hope your back is not bad and feels better in the morning!

Thanks Kat.. yes thankfully it is warming up (bout time)

Warmer weather and sun makes northern lifters stronger! Nice workout Simon!

Thanks Mark.

 

[wasme]

Well just to let you know, my kids jumped in the pool today. The water was 17 celsius 62F. Easter Sunday makes you do that kind of thing.

...Polar bear swim prep? lol

Is there something you can do a few times a week to keep the back loose? Banded GMs or similar?

Nice work Simon. Glad to see your temps finally PPP over 0°F.

Thanks. You know been thinking this. I need to do something to keep my back loose. Seems to be getting reinjured a little too often for my liking.

 

[wasme]

04/12/15 and 04/13/15 REST DAYS

...yesterday my back was just too sore when I got up.

I have my blood test Tuesday morning though...so these 2 rest days will be what the doc wanted to retest my CK Enyzme. Next lift will be tomorrow evening.

 

[MARK_]

Sorry to hear about your back acting up. I hope the blood tests turn out the way you would like. It finally warming up here too. I'm waiting for my tee time for some golf

 

[love2liftkat]

04/12/15 and 04/13/15 REST DAYS

...yesterday my back was just too sore when I got up.

I have my blood test Tuesday morning though...so these 2 rest days will be what the doc wanted to retest my CK Enyzme. Next lift will be tomorrow evening.

Good luck with the blood tests and I hope your back is all better tomorrow!

 

[kenpoengineer]

04/12/15 and 04/13/15 REST DAYS

...yesterday my back was just too sore when I got up.

I have my blood test Tuesday morning though...so these 2 rest days will be what the doc wanted to retest my CK Enyzme. Next lift will be tomorrow evening.

Interesting CK= Creatine Kinase. Not sure if this test is going to be skewed by creatine supplements though. I would think a CRP test is better at detecting internal inflammation.

 

[wasme]

Sorry to hear about your back acting up. I hope the blood tests turn out the way you would like. It finally warming up here too. I'm waiting for my tee time for some golf

Thanks man.... have a great game!

Good luck with the blood tests and I hope your back is all better tomorrow!

Thanks Kat... back is a bit sore again today.. taking this one off, and no matter what a run in the morning, and lifting tomorrow night.. even if it is a light workout..

Interesting CK= Creatine Kinase. Not sure if this test is going to be skewed by creatine supplements though. I would think a CRP test is better at detecting internal inflammation.

Agree with you.. I dropped my creatrona from the mix a week ago just incase. He said if the CK came back high again, I would have to get further tests done.

 

[wasme]

4/14/2015 REST

Another rest day... got my blood work done this morning, back felt better yesterday than today... so giving it one more day of stretching, etc... tomorrow morning will go for a run, and lift after work (even if it is a light session).