Wasme's recomp journey....

wasme said:
HAPPY MOTHERS DAY, Kat!
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Aww thanks! It was a great day! I'm glad you got to go spend time with your mom! Your food sounds good! I should've took a pic of mine too! Hubby surprised me with crab leg and shrimp(boil). It was so good!!
 
Sweet, epic, loaded back day! Nice!
 
RegisterJr said:
How do you do them?
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love2liftkat said:
Aww thanks! It was a great day! I'm glad you got to go spend time with your mom! Your food sounds good! I should've took a pic of mine too! Hubby surprised me with crab leg and shrimp(boil). It was so good!!
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That is awesome! :)

packers6211 said:
Awesome lifts brother beast!!! How's the family? Hope yall had a good weekend!
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Family is good brother... and yours? Thanks man.

turff49 said:
Sweet, epic, loaded back day! Nice!
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Was a good back day, upper back is soooooo sore today
 
5/11/2015 Arms

Got a decent arm session in after work...got an excellent pump

Vbar Pushdowns
90x10
90x10
90x10
110x15
120x12
130x10
140x8

Kickbacks - Pronated Grip
25x8
25x8
25x8
25x8

Bent Over Rope Extensions
90x15
90x15
100x15
100x15
100x15

Cross Body DB Curls - hands supinated
30x10
35x10
35x10
35x10

Preacher Curls
80x8
90x8
90x8
90x8

EZ Curls
100x6
110x6
110x6
110x6

Reverse Curls
70x20
70x20
70x20

Preacher Curls
50x100 -25,40,53,62,70,79,89,95,100

- these were TOUGH!
 
Lol! I can't hang with those 100 reps, not like that! I tried it today and decided to just do 4 sets of 25...lol!
You got some strong arms to go for that duration...at the "end" of the workout to boot!
 
gymwrenchwv said:
Boom. That's an arm day
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Thanks man!

kenpoengineer said:
X 100! Arms growing larger than the shirt sleeves!
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ha! I wish

turff49 said:
Lol! I can't hang with those 100 reps, not like that! I tried it today and decided to just do 4 sets of 25...lol!
You got some strong arms to go for that duration...at the "end" of the workout to boot!
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Agreed it is agonizing, especially the last 40-50.. but feels good at the end when you simply cant bend or straighten your arms lol
 
Gonna try those tricep extensions/load stretches. Thanks man.

Killar arm day too.
 
Did the 30 ez bar x100 straight thru for the first time Sunday, no stops or pauses - I threw it in after pressing, triceps and lots of lat work for giggles but my biceps were done after just the one set. No way I'd have done it after all that previous bicep work!
 
Hyde said:
Did the 30 ez bar x100 straight thru for the first time Sunday, no stops or pauses - I threw it in after pressing, triceps and lots of lat work for giggles but my biceps were done after just the one set. No way I'd have done it after all that previous bicep work!
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a straight hundred must have killed
 
5/12/2015 LEGS

Well had just enough time to get LEGS in. The last few leg workouts have left me nautious and just dead. Which I would think is a job well done! lol

Leg Curls
70x10
80x10
90x10
100x10
110x10
110x10
110x10
drop 90x8
drop 70x8

- did iso holds on all but the drop sets


Leg Press with Monster Mini Bands (in smith from floor)
225x15
315x15
405x15
425x15
445x15
465x15
475x15


Barbell Squats
135x10
185x10
225x10
245x8
255x6


'Hack' Squats (performed in smith)
185x10
225x10
245x10
drop 185x10
drop 135x10

Barbell Stiff Leg Deads
170x12
170x12
170x12


I was going to do calves tonight, but just nothing left by the end of this one.
 
No cramps after those holds on the leg curls? Nice leg work Simon. Bring the pain!
 
I'd say it was a job well done.

What's nautious? Is that like a naughty Eskimoan feeling?
 
RegisterJr said:
I'd say it was a job well done.

What's nautious? Is that like a naughty Eskimoan feeling?
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The feeling of Love runs large in here! This made me laugh and I needed it today, thank you!
 
That was one heck of a leg day!! Those holds sound like a tough starting exercise! Lol
 
turff49 said:
No cramps after those holds on the leg curls? Nice leg work Simon. Bring the pain!
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They were tough, legs are tender today

RegisterJr said:
I'd say it was a job well done.
What's nautious? Is that like a naughty Eskimoan feeling?
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lol ... touche

nauseous ya picky ba$tard lol

kenpoengineer said:
The feeling of Love runs large in here! This made me laugh and I needed it today, thank you!
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...clearly that leg workout affected my brain too lol

love2liftkat said:
That was one heck of a leg day!! Those holds sound like a tough starting exercise! Lol
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Very much so.. I bet you are going to do them too.. (with ease)

gymwrenchwv said:
Eskimos are everywhere here
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Reg has a thing for them I think
 
5/14/2015 REST

Today was not supposed to be a rest day but we've had problems with the garage door. The guy is still here and been here for 2 hours... so forced rest. Legs are dead, and I feel tired so probably not a bad thing.
 
With the way you've been killing it lately a forced rest day is probably just what you need!
 
You can't workout while he's fixing the garage? You can flex right in front of him in between sets.
 
"Hope you don't mind me doing these RDLs in front of you....my wife always says these little shorts ride up so bad when I bend over...."
 
5/15/2015 Chest and Shoulders

Didn't get chance to put in this update last night, as the internet was disconnecting constantly. Bell here this morning, line problem solved.

Yesterday's workout went like this:

Swiss Bar Bench Press
155x10
165x10
175x10
185x15
195x12
195x10
195x8

- pause that the bottom and drive up


Incline Barbell Press
135x10
205x10
205x10
205x10
205x10

- constant tension


Decline Smith Press
135x10
175x10
185x10
185x10

- constant tension


Dips / Band Over and Back
10/8
10/8
10/8
10/8

Reverse Crossovers / Band Over and Back
70x15 / 8
70x30 / 8
70x25 / 8
70x20 / 8
70x15 / 8

- these were brutat, in retrospect I went too heavy


DB Side Laterals / Band Over and Back
15x20 / 8
15x20 / 8
15x20 / 8
15x20 / 8


Ultra Wide Grip Over head press
70x10
70x10
70x10
70x10
 
5/16/2015 Back

Terrific back day today...wrecked it in a great way.

Warmup: 5km Run

Meadows Rows
55x10
70x10
80x10
95x12
105x10
120x8
130x6


Partial Pulldowns
230x8
230x8
240x8
240x8


Deadlifts
135x3
225x3
275x3
295x3
315x3
325x3
335x3

Deadlifts off box (3 inches)
225x3
225x3
225x3

- these were tough on the lower back

DB Pullovers / Mid Grip Pulldowns
35x12 / 180x10
35x12 / 180x10
35x12 / 180x10

Pullups / Seated Cable Row (wide grip)
10 / 110x8
8 / 110x8
8 / 110x8
8 / 110x8
 
Nice volume and strength, both days. DL deficits get my back too.
 
Stellar workouts! A lot of volume on the chest pressing!
I think it's been awhile since you've done 130 on the Meadows correct? No wonder the Lats are smoked after the past 2 workouts!!
 
RegisterJr said:
Nice volume and strength, both days. DL deficits get my back too.
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The greater the deficit, the more upright you should be able to be - you can virtually squat the weight up on a 3in deficit. Try using the quads to legpress the bar off the floor as you drive your head back instead of bending over and yanking as much. It will change the musculature worked some but it'll unload some stress on the lumbar big time. And let's be honest, not like you're trying to build a competition deadlift even - you're trying to get jacked and tan :)
 
Those last two workout sessions were indeed stellar! Inspirational brother Simon!
 
I swear you and Kat would be the perfect back day dual!! Yall's back workout is wicked as hell. Yes I said Yall I'm from the South lol.
 
turff49 said:
Stellar workouts! A lot of volume on the chest pressing!
I think it's been awhile since you've done 130 on the Meadows correct? No wonder the Lats are smoked after the past 2 workouts!!
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Yes, I have been concerned if I go to heavy on those or the one arm barbell rows form will slip and I'll wreck my back. Was extremely focused and got it done!

Hyde said:
The greater the deficit, the more upright you should be able to be - you can virtually squat the weight up on a 3in deficit. Try using the quads to legpress the bar off the floor as you drive your head back instead of bending over and yanking as much. It will change the musculature worked some but it'll unload some stress on the lumbar big time. And let's be honest, not like you're trying to build a competition deadlift even - you're trying to get jacked and tan :)
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So true, thanks for the advice, will definitely try this next go around.


kenpoengineer said:
Those last two workout sessions were indeed stellar! Inspirational brother Simon!
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Thanks Mark!

packers6211 said:
I swear you and Kat would be the perfect back day dual!! Yall's back workout is wicked as hell. Yes I said Yall I'm from the South lol.
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LOL, you crazy ba$tard pack
 
No time for updates yesterday - too many projects around the house it seems!

Yesterday's workout (5/17/2015) was a solid arm/calves session:

Warmup: 5km run


Standing Calf Raises (20 sec rest)
185x15
185x15
185x15
195x15
195x15
205x15
205x15
205x15

- calves were burning by the end of these

Vbar Pushdowns
90x12
90x12
100x12
110x15
125x12
140x9
150x6

- loaded stretch at the end of each set (10-15 seconds)

Dips
8
8
8
8
8

- slow on decent

Triangle Pushups with Chains
15 - 1 chain
15 - 2 chains
13 - 2 chains


Decline Skullcrushers
70x15
80x15
80x15
80x12


DB Curls - standing against wall so elbows cant go back
35x12
35x12
35x11/10
30x12

EZ Preachers
100x8
90x8
90x8
90x6

- 100 was too heavy, form was slipping fast


Close Grip Chinups
8
8
8
6

Reverse EZ Bar Curls
70x8
70x8
70x8
70x8


TRICEP 100's
Pushdows - 60x59,76,90,100
 
5/18/2015

Another good leg session this morning, has left me needed to sit on the deck and relax.

Warmup: 5km

Leg Curls
80x10
90x10
90x10
100x14
110x12
120x10
130x8+25 partials

- did a loaded stretch (10 sec) at the end of each set, hams were just dying


Leg Press (in smith from floor) with double bands
225x15
315x15
405x15
425x15
435x15
445x15
455x15
465x15

- pro minis and monster minis used


Leg Extensions - with a 10 sec hold on last rep of each set
90x15
90x15
100x15
110x15
120x15


Smith Lunges
135x10/10
135x10/10
135x10/10

- i hate lunges and find i 'race' through them

Stiff Legged Deads - working the stretch
160x8
170x8
170x8


...wheels are sore.


Rest day tomorrow.. have 4 days of training for work (Advance VMware/Vsphere troubleshooting)... at least I do not have to go into the office! If my legs aren't too bad, might get a run in prior though.
 
Just so you know, the whole world hates lunges...lol

Like that arm workout. Of course I'm a tricep guy anyway...

This DB curls done alternating or at same time? I'm an alternating guy, just wondering.

Not sure how you do legs on Monday...lol I have to rest after doing legs!
 
turff49 said:
Just so you know, the whole world hates lunges...lol

Like that arm workout. Of course I'm a tricep guy anyway...

This DB curls done alternating or at same time? I'm an alternating guy, just wondering.

Not sure how you do legs on Monday...lol I have to rest after doing legs!
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Curls were done alternating.

Normally today would have been a rest day, but being a holiday I had to get in the garage. Rest tomorrow.
 
Your sessions make me tired!!
 
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