Wasme's recomp journey....

Get that rest in Simon.
 
Where did Simon go? I forgot, he's resting :)
 
I am hoping he didn't get flooded out with the warm weather melting his igloo
 
Polar bear hunting...

Good luck with those results.
 
4/15/2015 Chest and Shoulders

Chest and shoulders on deck.. just gotta get through the work day.

Got a 5km run in this morning, back felt/feels good.
 
Cont'd... got a good session in after work. Back does feel a bit tender, but not worrying about it. A good sleep and a run in the morning, should have me primed for a back session tomorrow ;)

DB Press - constant tension
50x8
55x8
60x8
65x8
70x8
75x8
80x8
90x8 - had to grind these ones out

Incline Bench Press - constant tension
135x10
185x10
205x10
205x10

Reverse Band Bench Press - going for explosiveness
205x5
235x5
255x5
255x5
255x5
255x5 - losing explosiveness
255x4 - no explosiveness at all

Stretch Pushups
15
15
13


DB Side Laterals / Face pulls / Band Pull Aparts
20x15 / 90x15 / 10
20x15 / 100x15 / 10
20x15 / 100x15 / 10
20x15 / 100x15 / 10


Rear Delt Destroyer
50x60
30x30
15x15

- a few pauses on the 50x60...


Going to feel this one tomorrow!
 
Strong pressing all around!! I really admire your tenacity for these killer lifting sessions.
 
These were always so fun, fatiguing the chest with DBs before the BB work. I'm glad we got the new rack we did, but I miss the one that I could do reverse banded work on.

Nice one Simon!
 
Great volume and weight! Yep, you gonna feel this one! Delt destroyer reps - ouch!
 
kenpoengineer said:
Strong pressing all around!! I really admire your tenacity for these killer lifting sessions.
Click to expand...

Thanks Mark, appreciate that!

RegisterJr said:
These were always so fun, fatiguing the chest with DBs before the BB work. I'm glad we got the new rack we did, but I miss the one that I could do reverse banded work on.

Nice one Simon!
Click to expand...

I really enjoy the way things are set up in his routines.. Reverse bands are kinda fun arent they.

turff49 said:
Great volume and weight! Yep, you gonna feel this one! Delt destroyer reps - ouch!
Click to expand...

Thanks Brian. I am sore on this day, but in the good sense lol
 
4/16/2015 Back

Up this morning, back was fine from yesterdays lifts.

Got out in the sun for a 5km run, before heading to work. Back / Calves tonight.
 
Strong pressing yesterday! Glad your back is doing better!!
 
4/16/2015 Back and Calves

As mentioned had a 5km run this morning.

Weights after work. Great workout, lats are just lit right up. Feels good.


One Arm Barbell Rows
50x8
60x8
70x8
80x8
90x8
100x8
100x8
100x8


Low Cable Row
100x12
120x10
130x8
140x6


DB Pullovers
60x12
60x12
60x12
60x12

DB Shrugs
80x8
80x8
80x8
80x8

Straight Arm Pulldowns (using rope)
90x10
90x10
90x10

Stretchers
100x12
110x12
110x12
110x12

Hyperextensions
10
10
10

- cut these short as my back was feeling good and this hits right where the pain was.


Standing Calf Raises
205x20
205x20
205x20
205x20
205x20
205x20
 
Glad the back is feeling decent - keep listening to it. Some badass incline presses on that slow/controlled tempo man.
 
I'm just waiting for selfies! ☺️
 
Yep, typical Simon says workout! Good volume and bet the upper back felt every rep!
 
4/17/2015

Rest + 5km Run

4/18/2015 Chest/Shoulders Pump

Woke yesterday and entire torso was sore from the previous two workouts, so hit up my run then took the rest of the day. Went to the Rock lacrosse game last night... 15-12 win for Toronto and 2 great scraps!

This morning got up went for a good 5km run... then into the garage for my weights session:

Swiss Bar Press
110x10
150x10
170x10
180x10
190x10
200x7

DB Hex Press
45x12
60x12
60x12
60x12
60x12


Dips / Band Over and Back
10 / 10
10 / 10
10 / 10
10 / 10

Reverse Crossovers
70x30
70x30
70x30

- was pausing in the 2nd and 3rd sets .. just have dropped to 60lbs.. but pushed through
- really feelings this one now


SpiderCrawls
3
3
3

6 Ways
10x10
10x10
10x10
 
Hitting chest again? Twice a week now? So jealous of that Swiss Bar...
 
4/19/2015 Arms and Calves

Quick update before I get dinner on the bbq... q'ing some Jerk Chicken...should be tasty as it has been marinating about 30 hours.. :)

Warmup: 5km


Rope Pushdowns / Curls
70x20 / 65x8
80x20 / 75x8
90x20 / 85x8
90x20 / 85x8
100x20 / 85x8
100x20 / 85x8


Hammer Curls / Overhead Tricep Extensions
50x10 / 110x12
50x10 / 110x12
50x10 / 110x12
50x10 / 110x12


Skullcrushers / Preachers
70x15 / 80x8
80x15 / 90x8
80x15 / 90x8
80x15 / 90x6


Calves / Dorsiflexion
185x30 / 50
205x30 / 50
205x30 / 50
205x30 / 50


Ez Bar Curls
30x100

- insane pump on these... paused around 50, 65, 80,85,90,95...
 
wasme said:
q'ing some Jerk Chicken...

Ez Bar Curls
30x100

- insane pump on these... paused around 50, 65, 80,85,90,95...
Click to expand...

You are what you eat! ;)

Can't believe you managed the 30x100 AFTER all that crap. If anyone one here could do it, it would be you, but it's still very impressive.
 
Lol! Wow-100 reps with any weight "after" that workout had to just be insane. I can just imagine the pump, the pain, and the muscle cramps that has and will bring on!
A killer workout without the 100 repper and insane with them!
 
Knockin it outta the park with that finisher. Dunno if I'd of had it in me after that.

Like the chest work from yesterday too. I've got to remember to do those reverse crossovers again.

Let's see some jerk porn! The food too!
 
RegisterJr said:
Let's see some jerk porn! The food too!
Click to expand...

Errr, well I could show you the aftermath tomorrow, but that won't be so impressive.


turff49 said:
Lol! Wow-100 reps with any weight "after" that workout had to just be insane. I can just imagine the pump, the pain, and the muscle cramps that has and will bring on!
A killer workout without the 100 repper and insane with them!
Click to expand...

My arms are pretty sore. But I did put calves in between the arm workout and 100 reps.. so got to rest up a little.

Hyde said:
You are what you eat! ;)

Can't believe you managed the 30x100 AFTER all that crap. If anyone one here could do it, it would be you, but it's still very impressive.
Click to expand...

Thanks bro... tomorrow I might follow your lead and become a piece of sushi/sashimi ;)
 
I wonder how different our sushis are. I assume your salmon is way fresher.

Road trip to Canada!
 
He's coming to my house for sushi Monday! You could come too!! Sushi party at Kat's! Then we will all go lift! Lol
 
I want some... I'm driving over right now...lol 3hrs away
 
Perfect! I bought the seaweed wraps this time- you guys can figure out how to make rolls! ?
 
love2liftkat said:
Perfect! I bought the seaweed wraps this time- you guys can figure out how to make rolls! ��
Click to expand...

Don't let Simon roll it. It's liable to lace it with something. Daym Canooks.
 
RegisterJr said:
Don't let Simon roll it. It's liable to lace it with something. Daym Canooks.
Click to expand...

..Just a bit of stimul8 ;)

love2liftkat said:
Perfect! I bought the seaweed wraps this time- you guys can figure out how to make rolls! ��
Click to expand...

Did you figure it out? You can buy a little mat too to roll with..

Hyde said:
Icicles...
Click to expand...

lol

kenpoengineer said:
Can't stop laughing! Thanks, I needed a good belly laugh! LMAO
Click to expand...

Same here...
 
4/22/2015

Monday/Tuesday from hell and thus, haven't been on in a couple of days.. have to get caught up on everyone's logs. No lifts either.. and not sure I will get one in tonight. But should be back to normal tomorrow.

Sunday was the finish of Muscular Demolition. I think I am going to run a split along the lines of what was in the April edition of Flex. Each body part twice a week, but will swap in and out some different exercises. Either that or I will run another MD workout for 6-12.

Hope all is well, with everyone.
 
wasme said:
4/22/2015

Monday/Tuesday from hell and thus, haven't been on in a couple of days.. have to get caught up on everyone's logs. No lifts either.. and not sure I will get one in tonight. But should be back to normal tomorrow.

Sunday was the finish of Muscular Demolition. I think I am going to run a split along the lines of what was in the April edition of Flex. Each body part twice a week, but will swap in and out some different exercises. Either that or I will run another MD workout for 6-12.

Hope all is well, with everyone.
Click to expand...

Praying the hell ends bro.
 
You lifted with me on Monday remember?! ?

For real though- I hope things get better for you!
 
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