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Wasme's recomp journey....

When you deadlift think about legpressing off the floor to drive the weight.

I hate lunges. HATE. All of them. I also have very poor balance on lunges, BSS, anything one-legged. Working on it.

Why no squats this week? And am I correct in saying that banded smith legpress keeps getting heavier?!
 
wasme said:
....agreed!!!

Thomas, how is your balance on them?
Click to expand...

No balance issues on lunges at all. I'm going to start doing airplanes, which I do have balance issues on, and that should help.
 
RegisterJr said:
No balance issues on lunges at all. I'm going to start doing airplanes, which I do have balance issues on, and that should help.
Click to expand...

I'm gonna need you to video that please!
 
Airplanes
 
Here it is:
Invalid Link Removed
 
I think that's me, actually.
 
Hip Airplanes:

Invalid Link Removed
 
Hyde said:
When you deadlift think about legpressing off the floor to drive the weight.
Why no squats this week? And am I correct in saying that banded smith legpress keeps getting heavier?!
Click to expand...

Well do.. thanks Hyde.

There is 1-2 weeks that there are no squats in the program. And yes they were heavier and with double bands, but that might have also been due to no squats.


turff49 said:
Here it is:
Invalid Link Removed
Click to expand...


lol
 
5/19/2015 REST DAY

Long day of training today... started at 830 and just finished reviewing, etc. Will get up early tomorrow for a run - chest/shoulders.

Hope everyone had a good day. You guys/girls make me laugh - all that airplane talk.
 
wasme said:
5/19/2015 REST DAY

Long day of training today... started at 830 and just finished reviewing, etc. Will get up early tomorrow for a run - chest/shoulders.

Hope everyone had a good day. You guys/girls make me laugh - all that airplane talk.
Click to expand...

You should hear the motor boat...
 
5/20/2015 Chest and Shoulders

5km run upon rising this morning... a couple of scoops of Active Amino powered this one.

Run was good, got back and got logged into my training.

Although I did not feel as strong this evening, I was happy with my session...


DB Press
55x10
65x10
75x12
80x10
85x8
85x6

- continuous tension


Incline Barbell Press
185x5
205x5
215x5
215x5
215x5
215x5

- continuous tension


Barbell Bench
135x15
175x15
175x15
175x13

- continuous tension


Pec Minor Dips - Straight Arms
10
8
7

[video=youtube;IerK6jDwJN0]https://www.youtube.com/watch?v=IerK6jDwJN0[/video]


Reverse Cable Crossovers
60x15
60x15
60x15
60x15


One Arm Leaning Side Laterals
30x15
25x15
25x15
20x15

- raise to above ear level


Barbell Over and Backs
75x10
75x10
75x10

Destroyer Set
50x60
25x30
15x15
Bandx10 - full motion
 
Other than the DB warmup you look right on par as usual with your strength in pressing.

I never really caught on to the pec minor dips. By the video, it looks like I was doing them right but thy didn't feel that taxing.
 
The peck minor dips always confused me- never figured them out. Lol Really strong work Simon!
 
Dang, Simon looks just like Jon Meadows....all this time I would have never guessed he looked like that. Why'd you wait so long to post a vid of yourself?
 
RegisterJr said:
Other than the DB warmup you look right on par as usual with your strength in pressing.

I never really caught on to the pec minor dips. By the video, it looks like I was doing them right but thy didn't feel that taxing.
Click to expand...

Ya the DB press just felt heavy and I felt sluggish at the start. I really felt the dips, but took a set or two to get a groove with them

love2liftkat said:
The peck minor dips always confused me- never figured them out. Lol Really strong work Simon!
Click to expand...

Thank you Kat.

Hyde said:
Dang, Simon looks just like Jon Meadows....all this time I would have never guessed he looked like that. Why'd you wait so long to post a vid of yourself?
Click to expand...

Gotta keep you guys guessing.. lol
 
5/21/2015 Back

Yesterday was crazy busy, had to study most of the evening as today ended with a certfication exam.


Yesterday started with a 5km run, then training...after which a great back workout. My upper back today is just trashed from Rack Pulls...

One Arm Barbell Rows
60x10
80x10
100x12
110x10
120x8
125x6

Cable Low Rows
120x10
130x10
130x10
130x10
130x10

DB Pullovers
60x10
60x10
60x10

Rack Pulls - pull from mid shin
185x5
225x5
275x5
325x5
355x5
365x3

Pullups (banded) / Mid Grip Pulldowns
8 / 180x10
8 / 180x10
8 / 180x10
 
5/22/2015 Arms/Calves

Finally training over with.. test went well dont get results till next week.

Warmup: 5km

Vbar Pushdowns
70x12
80x12
90x12
100x20
110x20
110x20
110x20

Dips
6
6
6
6
6
6

Decline Skullcrushers
70x15
75x15
80x15
80x15


Seated DB Curls
30x10
35x10
35x10
35x10

- left side then right side

Preachers
80x15
80x15
80x15
80x15

Hammers
35x10
40x10
40x10
40x10

- left side then right

Calf Raises
185x30
185x30
185x30
205x30
205x30
205x30
205x30

- these were done 10, 10 second flex, 10, 10 second stretch, 10, 10 second flex


BICEP 100's
Preacher CUrls
50x100: 30,45,55,65,73,83,90,100
 
Solid lifting! What's your certification test for? Wish the best for you.
 
Just a steady stream of great workouts! You gotta be getting chiseled with these type workouts!

Not sure what his certification was but can attest by these workouts that he is "certifiably" insane...lol
 
kenpoengineer said:
Solid lifting! What's your certification test for? Wish the best for you.
Click to expand...

Thanks Mark. VmWare Specialist... I passed the Deployment exam, this was Advanced Troubleshooting and felt way tougher.

turff49 said:
Just a steady stream of great workouts! You gotta be getting chiseled with these type workouts!

Not sure what his certification was but can attest by these workouts that he is "certifiably" insane...lol
Click to expand...

LMAO, I will take that as a compliment. And ya I might be chiseled if I could get the nutrition side of things down pat.
 
5/23/2015 LEGS

Long weekend for you guys, I believe - Memorial Day? Being a member here I thought, I better take that day off work as well. With that there will be no rest between week 6 and 7 (7 starts today)

Warmup: 5km


Stiff Legged Deads - working stretch
130x10
150x10
170x10
190x10
210x10
220x10
220x8

Lying Leg Curls - 10 second hold at midway point on the last rep of each set
100x15
100x15
100x15


Leg Press with Bands (in Smith From Floor)
225x15
315x15
405x15
455x15
465x15
475x15
485x13

- Constant Tension
- Pro minis and monster minis used


Barbell Squats
155x6
205x6
245x6
265x6
265x6

Hack Squat (in Smith)
185x10
205x10
225x10
245x10


Heading down to the Air Canada Centre tonight, for some semi-final lacrosse. Toronto vs Syracuse. Daughter going with me, should be fun!

Have a good all.
 
wasme said:
Thanks Mark. VmWare Specialist... I passed the Deployment exam, this was Advanced Troubleshooting and felt way tougher.
Click to expand...

VMWare ESXi and Workstation user myself! Not nearly as advanced as you though. My company uses VMWare to deploy lab style class images and demonstration systems.
 
Simon, you look great! Glad to see these pictures finally!! Can someone send me a Finaflex shirt just like yours? XL please.
 
Looking Jacked Simon! Dang Forearms to die for, shoulders and chest looke jacked even through the shirt!
Mark, I'll see if I can snag you one...
 
wasme said:
....hiding but this is where I'm at

Invalid Link Removed


Legs update coming...
Click to expand...

Looking great!! So glad you finally posted a pic!! All of those killer workouts show! Have fun with your daughter tonight!
 
kenpoengineer said:
VMWare ESXi and Workstation user myself! Not nearly as advanced as you though. My company uses VMWare to deploy lab style class images and demonstration systems.
Click to expand...

Nice... the whole VMWare platform is something else..

kenpoengineer said:
Simon, you look great! Glad to see these pictures finally!! Can someone send me a Finaflex shirt just like yours? XL please.
Click to expand...

Thanks Mark!

turff49 said:
Looking Jacked Simon! Dang Forearms to die for, shoulders and chest looke jacked even through the shirt!
Mark, I'll see if I can snag you one...
Click to expand...

Thanks Brian... appreciate it.
 
5/24/2015 Chest and Shoulders

Pretty good workout this morning, wheels were sore from yesterday so did not go for a run.. will resume those tomorrow.

Slight Incline DB Press
40x10
50x10
60x10
70x8
75x8
80x8
85x8
90x8
95x6

- go till you can't hit 8


Stretch Pushups / DB Hang and Swims
20 /45x20
20 /45x20
20 /45x20
20 /45x20


Banded Barbell Press - Pro Minis set tight
135x5
155x5
175x5
175x5
175x4


Lateral Raises - small range of motion
45x25
45x25
45x25

Dips
13
12


Reverse Cable Crossover / Cable Crossover
50x15 / 50x15
60x25 / 60x15
70x20 / 60x15
70x15 / 60x15
75x10 / 60x15


Enjoy your Memorial Day tomorrow everyone!
 
A selfie and a pic of the gym (kinda)?

Looking good man. Solid sessions, too.
 
5/25/15 REST

Forced rest day today... too much on the go, and no energy left.

Hope all my friends south of the border had a great holiday.
 
Nice workout man and love the new pic brother!! Hope you had a great Memorial day weekend as well!
 
Great chest/shoulder day!! Strong #'s!! Glad you took a rest day as well!!
 
turff49 said:
Looking Jacked Simon! Dang Forearms to die for, shoulders and chest looke jacked even through the shirt!
Click to expand...

My thoughts exactly - look at that shoulder width! You can see the benchpress from here lol

kenpoengineer said:
Simon, you look great! Glad to see these pictures finally!! Can someone send me a Finaflex shirt just like yours? XL please.
Click to expand...

You want a Large - I got XL and it's very big on me, and I was 229 after bfast today. They're pre-shrunk right and really cool; wore mine last Fri night actually!
 
Hyde said:
You want a Large - I got XL and it's very big on me, and I was 229 after bfast today. They're pre-shrunk right and really cool; wore mine last Fri night actually!
Click to expand...

Lol. Well, maybe I'm bigger than you! LMAO!! NOT! I guess a Large is better than a Medium! Lol. Thanks brother. I like that yellow shirt!
 
Trying to get you one. Should know in the next few days...
 
I ordered an XL but received an L. It fits, but I still wish I got an XL. You've seen my belly, though. lol
 
RegisterJr said:
I ordered an XL but received an L. It fits, but I still wish I got an XL. You've seen my belly, though. lol
Click to expand...

Belly? What belly?! I didn't see one in your pictures!
 
...Life can slow down anytime!

5/26/2015 BACK

Warmup: 5km

Meadows Rows
60x10
70x10
95x8
105x8
115x8
115x8
115x8


Low Cable Row
120x14
140x12
150x10
160x8

Chinups (Band Assisted)
10
8
8

DB Pullovers
60x12
60x12
60x12


DB Shrugs
70x10
70x10
70x10

- 3 second pause each rep

Pullups (Banded) / Mid Grip Pulldowns
8 / 180x10
6 / 180x10
7 / 180x10
 
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