Wasme's recomp journey....

RegisterJr said:
I need to find out who to talk to to request a Swiss bar at my gym.
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Good luck with that chalk boy... ;)

Nice brutal session. Looks like one of those that as you approach the last few sets you're fighting out every ounce of energy.
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I was definitely running out of gas near the end...


kenpoengineer said:
Swiss bars rock! So does everyone in this log! Lol
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Agree - on both accounts!

turff49 said:
Should start a Swiss Bar club...lol

Excellent pressing!
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Thanks brother... not a bad idea! lol

packers6211 said:
Very Awesome Chest workout indeed brother. But I got's to ask lol what the heck is a swiss bar press?
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Kat got ya covered..

love2liftkat said:
Awesome pressing Simon!!

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Thanks Kat!
 
5/1/2015 BACK

Just had a fantastic back workout. Had lots of energy and my focus was dialed right in, lats are just on fire...

Meadows Rows
60x8
70x8
80x8
90x8
100x8
110x8
110x8
110x8

Lat Pulldowns - Wide Grip / Pullups (Wide or parallel grip)
180x10 / 8
200x10 / 7
210x10 / 5
210x10 / 5

- each set bring grip in a little, pause on the stretch
- used an orange band for assistance on the pullups
- this superset just fried my lats

Seated Cable Rows
130x10
130x10
130x10

Palms Facing Lat Pulldowns
160x10
170x10
180x10
180x10

Straight Arm Pulldowns - with Rope
90x10
90x10
90x10

- pause on stretch

FacePulls
90x20
90x20
90x20

- just cranked these out
 
That looks like a lat killer. The good thing about John planning your routine is that you never get into the same exercises, week in and week out. I haven't finished his book, but I bet he covers that. I try to remember it when I do mine, but I don't always consider moving grip, etc.

Are you putting the orange band under your knees? I saw the pull downs and up and though F-that. Lol

Is it pic-thirty yet? I put my big azz out there.
 
RegisterJr said:
Are you putting the orange band under your knees? I saw the pull downs and up and though F-that. Lol
.
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No I actually hook it up so it is under my feet. So it is just enough to help me out of the hole...

I really like how he sets things up for sure. Todays arm workout was just torture!
 
5/2/2015 Arms / Calves

Big arm workout today... reminded me actually of the one turff49 did last week. All supersets but instead of bi/tri was set up bi/bi tri/tri... whooped my ass!

Warmup: 5km run.. it was sh1t. Hadn't run in about a week and sure felt it.


Rope Pushdown Warmup
70x12
70x12
80x12

Rope Pushdowns / Close Grip Bench Press
90x12 / 135x15
90x12 / 155x12
90x12 / 165x9
90x12 / 175x6


Pronated DB Kickbacks / Bent Over Rope Extension
20x8 / 100x12
25x8 / 100x12
25x8 / 110x12
25x8 / 110x12


Alternating DB Curls Warmup
25x15
25x15

Seated DB Curls / Preacher Curls
30x8 / 80x8
30x8 / 80x8
30x8 / 80x8
30x8 / 80x8

- 3 second decent on DB Curls

EZ Curls / Hammer Curls
70x15 / 35x10
75x15 / 35x10
80x15 / 30x10
80x15 / 30x10

- hammers both arms at once


Standing Calf Raise
185x30
185x30
185x30
185x30
185x30


Bicep 100's - Ez Bar Curl
50x100
- my breaks were just to jot down where i had to stop: 30,40,52,62,70,77,85,95,100
 
Dang my arms hurt just reading it...
Remind me never to arm wrestle you...lol
 
Both the back and arm routines look killer - getting that top end swell on for summer time! (You guys do get summer up there, right??)
 
Nice back and arm work. I've never seen a Swiss bar before. It looks like it could really be useful in many ways.
 
MARK_ said:
Nice back and arm work. I've never seen a Swiss bar before. It looks like it could really be useful in many ways.
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Primarily protects the shoulders, and pecs some, while shifting more load to the triceps - it's tougher than a standard bar, but a great way to keep your pressing volume up without extraneous shoulder strain.
 
Hyde said:
Primarily protects the shoulders, and pecs some, while shifting more load to the triceps - it's tougher than a standard bar, but a great way to keep your pressing volume up without extraneous shoulder strain.
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Agree here. Really protects the shoulders. My Swiss bar routine uses a standard grip first at the outer edge of the bar, then hammer grip and finally the 45 degree grip. Here's my bar:
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MARK_ said:
Nice back and arm work. I've never seen a Swiss bar before. It looks like it could really be useful in many ways.
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It's another great tool in the gym/garage...so many uses.

Hyde said:
Both the back and arm routines look killer - getting that top end swell on for summer time! (You guys do get summer up there, right??)
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Yes July 28th is summer.. fall on the 29th, Winter August 1st lol

Thanks man..

turff49 said:
Dang my arms hurt just reading it...
Remind me never to arm wrestle you...lol
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Thanks Brian... Have a feeling you would hold your own and then some..
 
kenpoengineer said:
Agree here. Really protects the shoulders. My Swiss bar routine uses a standard grip first at the outer edge of the bar, then hammer grip and finally the 45 degree grip. Here's my bar:
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Mine is a little different than yours:

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5/3/2015 LEGS

Another great workout this morning... focus over the last 2-3 workouts has been on point which makes a huge difference.

Warmup: 5km


Lying Leg Curls
70x15
80x15
90x15
100x15
100x15
100x15


Squats
135x8
185x8
225x8
255x6
275x6
275x6


Leg Press (in smith from floor) with monster mini bands attached
225x15
315x15
405x15
435x15
465x15


Smith Lunges
90x10
90x10

Leg Extensions - pause at the top
90x10
90x10
90x10

Stiff Legged Deadlifts
170x15
160x15
 
Killer session Simon! Dem legs will be sore after that one!
 
Fell behind a minute...

A workout like that would have me wanting to just sit all day today.
 
5/4/2015 Chest and Shoulders

Home from work a little early today, which just gave me a little jump to my workout. Solid session and my chest and shoulders are lit up pretty good.

Swiss Bar Press
Bar x10
145x10
145x10
165x10
175x10
195x8
215x6
215x6
Drop 175x6
Drop 145x6

- good stretch at the bottom


Incline Barbell Press - no *******
155x6
205x6
215x6
225x6
225x6
225x6


Flat Bench - no *******
155x15
155x15
155x15

- chest strength really suffering at this point


Stretch Pushups / Band over and back
15/10
13/10
12/10

- nothing left


Bent Over DB Raise / Band over and Back
25x10 / 10
30x10 / 10
30x10 / 10
30x10 / 10

Overhead Smith Press
115x12
135x12
135x12
135x12

Ultra Wide Grip Barbell Presses
65x12
75x12
75x12

- bar to chest and to top of head


Destroyer
50x60
30x30
15x10
10x13

- final drop inspired by love2liftkat


..will definitely feel all that tomorrow.
 
Haha! Fried chest - check
Fried triceps - check
Fried delta - check

Yep, me thinks you fried your upper bod...lol
 
You competing with Mark on the most pressing?
 
That was one heck of a workout!!! How'd you like the extra set on the destroyers?
 
5/5/2015 BACK

Quick update, gotta get to the hockey games... Great back workout after work today. Tomorrow should be fun, legs still hurt from Sunday, Chest from yesterday and I have a feeling back is just going to be toast tomorrow! lol

Meadows Rows
60x10
70x10
80x10
90x10
100x10
110x10
110x10

Smith Machine Barbell Row - rest / pause
155x8
175x8
185x8
185x8

Narrow Grip Chins / Wide Grip Pulldowns
8 / 180x12
7 / 180x12
7 / 180x12

DB Pullovers
60x12
60x12
60x12

DB Shrugs / Seated Cable Rows
80x15 / 120x10
80x15 / 120x10
80x15 / 120x10
 
I don't ever vocalize it, but every time I read your chest or back routines I immediately want to mimic it. Nice work man
 
RegisterJr said:
I don't ever vocalize it, but every time I read your chest or back routines I immediately want to mimic it. Nice work man
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Me too! Then I think "Wait! I don't want to go to the hospital!"
 
Some good lifting in here Simon! Keep killing it!
 
Awesome rowing. Bet it lit that back up. Meadows wear me out!
 
You're gonna run out of room on the bar for meadow rows!
 
RegisterJr said:
I don't ever vocalize it, but every time I read your chest or back routines I immediately want to mimic it. Nice work man
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Thanks Thomas, means alot buddy!

kenpoengineer said:
Me too! Then I think "Wait! I don't want to go to the hospital!"
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LMAO.. Mark you kill it more than I do man...

MrKleen73 said:
Some good lifting in here Simon! Keep killing it!
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Thanks Chris..will do!

turff49 said:
Awesome rowing. Bet it lit that back up. Meadows wear me out!
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Was very happy for a rest day yesterday....(Arms was day before and update coming)

love2liftkat said:
You're gonna run out of room on the bar for meadow rows!
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LOL I wish. Actually I find going with a bit lighter weight and really working the stretch more is just frying my lats..
 
Update for 5/6/2015 ARMS

Quick update for arms 2 days ago. Yesterday was a rest day, and today will be / should be legs.

Been a bit hectic here, my daughter totally messed up her left knee in rugby the other day, weird tackle that took her knee right out. All she said was she heard a 'pop'. Now she is tough as nails, and never complains - and she has said walking hurts and its sore as hell, so got her in to the Sports Injury clinic yesterday. SHe has a tear in the ACL, MCT, and MMT. She will be in a brace for the MCT for 6 weeks. Specialist will look at the MRI and assess that progress as he felt surgery is likely for the ACL. That was a short season. But she is good to go and asked if she can still go to the gym if she doesnt work legs - green light on that - so she is happy.


Started this session with calves as I always do them at the end so figured I would blast them at the start. Really liking supersetting the tri/tri and bi/bi

Standing Calf Raises
185x15
185x15
205x15
205x15
205x15
225x15
225x15
225x15

- slow reps, alternating between focusing on stretch and flex


Rope Pushdown Warmup
70x12
80x12
90x12


Rope Pushdowns / Close Grip Bench
100x12 / 155x12
100x15 / 175x10
110x12 / 185x8
110x12 / 195x6


DB Kickbacks (palms up) / Skullcrushers
25x8 / 70x10
30x8 / 80x10
30x8 / 80x10
30x8 / 80x10



DB Curl Warmup
25x15
25x15


DB Curls (palms up)/ Hammer Curls / Preachers
30x8 / 30x8 / 80x8
30x8 / 30x8 / 80x6
30x8 / 30x8 / 70x8
30x8 / 30x8 / 70x7


- these hurt like hell, pump was phenomenal


EZ Curls / Reverse Curls
80x8 / 60x15
80x8 / 60x15
80x8 / 60x15
80x8 / 60x15

- ez curls 3 second decent (torture)
- reverse curls 2 second flex


TRICEP 100's
Vbar Pushdown
50x100 (62,88,100)

- was shocked i made it to 62. Focus got me there.. mind over matter.
 
Sorry to hear about your daughter, always tough when they get injured playing. Sounds like she has a good attitude and it won't slow here down.
Great workout!! Keep it going
 
Wow, that sucks. I hope she recovers quickly and this doesn't take her out of sports completely.
 
She definitely has her Dad's determination! Sure hate she got hurt! Hope it heals well and she can still play! ...killer arm work! Those SS and triple sets look rough!!
 
Dang. That's really lousy about the daughter's knee. I'm so glad I never played sports. Literally everyone I know who played football has injuries that hold them back now in the gym. If I couldn't lift for the rest of my life because of what I did in high school, I wouldn't know what to do with myself. Hoping it's not as serious as it sounds :(
 
BigRed1974 said:
Sorry to hear about your daughter, always tough when they get injured playing. Sounds like she has a good attitude and it won't slow here down.
Great workout!! Keep it going
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Thanks man. She certainly has a good attitude and isn't letting it get the better of her for sure.

RegisterJr said:
Wow, that sucks. I hope she recovers quickly and this doesn't take her out of sports completely.
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NO, she will be fine. She told the specialist she needs to fix it up soon, so she can play rugby next year in University lol

love2liftkat said:
She definitely has her Dad's determination! Sure hate she got hurt! Hope it heals well and she can still play! ...killer arm work! Those SS and triple sets look rough!!
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They were rough, but a lot of fun! Thanks, I hoped all my working out would have a positive impact on her - it has!

Hyde said:
Dang. That's really lousy about the daughter's knee. I'm so glad I never played sports. Literally everyone I know who played football has injuries that hold them back now in the gym. If I couldn't lift for the rest of my life because of what I did in high school, I wouldn't know what to do with myself. Hoping it's not as serious as it sounds :(
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I hear ya. Thanks Clayton.
 
5/8/2015 LEGS (yesterday)

Warmup: 5km

Lying Leg Curls
70x10
80x10
90x10
100x15
110x12
120x9
120x6

Leg Press (in Smith from Floor) - with monster mini bands
225x15
315x15
405x15
425x15
435x15
445x15
455x15

- legs were shaking on the way down on the last two sets, but got all my reps in


Barbell Squats
135x15
185x15
225x15
225x15
225x15

- this was exhausting, talk about cardio

Leg Extesions
90x20
90x20
90x20

Stiff Legged Deadlifts
160x10
170x10
180x10
 
5/9/2015 Chest and Shoulders

Legs are so sore this morning. Was not going to go for a run but once I got loosened up figured might as well.

Warmup: 5km

Machine Flyes
90x10
90x10
90x10
110x8
120x8
120x8


Incline Barbell Bench
135x8
185x8
205x8
205x8
205x8
205x8
205x8

- took a lot out of me but weight moved well

DB Bench - neutral grip, constant tension, pause on stretch
70x8
70x8
70x8
70x8

DIps / Band Over and Backs
10 / 10
10 / 10
10 / 10

DB Rear Delts Raises / Band over and backs
30x15 / 10
30x35 / 10
25x35 / 10
25x35 / 10

DB Side Laterals / Band over and Backs
20x15 / 8
20x15 / 8
15x15 / 8
15x15 / 8

Smith Over head Press
135x8
155x8
165x8
175x8


.....torso is now toast
 
So sorry to hear about your daughters ACL, but, rehabbed right and it'll be even better.
Killer sessions Simon, like that chest workout!!
 
5/10/2015 BACK

Got a good workout in this morning, before we head off to my parents for Mother's Day... steaks and chicken on the bbq... yum!

Warmup: 5km

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

Partial Pulldown - to forehead - feel the stretch
250x8
250x8
250x8
250x8

Cable Row - wide grip hands neutral
90x10
110x10
110x10
110x10

DB Pullovers / D Grip Pulldowns
65x12 / 180x12
65x12 / 200x12
65x12 / 200x12

Pullups (bands needed)
10
7
6

Straight Arm Pulldowns
90x10
90x10
90x10
 
Thanks for bumping your thread. Somehow I fell behind a day.

Squats look brutal. 15 is a finisher for me with that cardio. Can't believe you did it 3x.

Incline bench strength and one arms is awesome too. You excel at those.
 
RegisterJr said:
Enjoy it! A pic would be awesome too
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Sorry Thomas, left my phone at home yesterday... but good spread of steak / chicken, salad, baked potatoes..

Arms this evening. Didn't mention it last workout, but had implemented loaded stretches on my triceps pushdowns as per breezy11 - really liked them and will be doing them again tonight.
 
wasme said:
Sorry Thomas, left my phone at home yesterday... but good spread of steak / chicken, salad, baked potatoes..

Arms this evening. Didn't mention it last workout, but had implemented loaded stretches on my triceps pushdowns as per breezy11 - really liked them and will be doing them again tonight.
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How do you do them?
 
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