Wasme's recomp journey....

[wasme]

5/27/2015 Arms

Warmup: 5km


V-Bar Pushdowns
90x12
90x12
90x12


------

Quad Set (set 1 of all, 1 minute break, set 2 of all....)

Vbar Pushdowns
110x12
110x12
110x12
110x12


Bench Dips
10
10
10
10

Pronated Kickbacks
25x6
25x6
25x6
25x6


Dips - constant tension
6
6
6
6

------

Tri-Set (set 1 of all, 1 minute break, set 2 of all....)

DB Curls
35x10
35x10
35x10
35x10

EZ Preachers - constant tension
85x6
85x6
85x6
85x6

EZ Bar Curls - 3 second negative
80x6
80x6
80x6
80x6

-----


Reverse Ez Curls
60x15
60x15



TriCep 100's
VBar Pushdowns 60x100 - 60,84,100

 

[kenpoengineer]

Forgot to ask Mark, do you administer a training facility? (from what you said about ESXi)

The company uses centers all around the world that contain server banks that run ESXi. Our sales force has the ability to remotely access the images loaded on these machines. Most of the images are configured with our software running so they can demonstrate features and functions. In addition, each year we run two sets of one week classes that utilize PCs running Workstation with training images. A customer pays to attend a week of 2 hour training sessions. In fact, I'm heading to San Diego tomorrow to set up for one of these training weeks.

 

[love2liftkat]

Thank you so much! Finaflex products rock but the reps rock more!!

Yes they do rock!!!!!!!!!


How are the meadows treating your back? No more problems?

 

[Hyde]

The company uses centers all around the world that contain server banks that run ESXi. Our sales force has the ability to remotely access the images loaded on these machines. Most of the images are configured with our software running so they can demonstrate features and functions. In addition, each year we run two sets of one week classes that utilize PCs running Workstation with training images. A customer pays to attend a week of 2 hour training sessions. In fact, I'm heading to San Diego tomorrow to set up for one of these training weeks.

Pretty cool stuff! I'm quitting my job in a couple weeks and going to get into networking, or at least begin studying for my CCNA in earnest. If I enjoy it I'll go for my CCNP, but I need to change things up and start doing something that doesn't beat my body up so bad. I have a buddy that programs and another who's working on Cloud stuff w/ Amazon and they've convinced me to give the IT world a go. I bet you guys could blow my mind w/ all the crap you could teach me.

 

[puccah8808]

Oh man, I didn't realize you were so sexy! All this time I thought you were this perverted old man hitting on us! Total DILF!!!! Lol

You look awesome, Simon! All that hard work has truly paid off!

 

[RegisterJr]

Oh man, I didn't realize you were so sexy! All this time I thought you were this perverted old man hitting on us! Total DILF!!!! Lol

You look awesome, Simon! All that hard work has truly paid off!

I'm missing the proof that he's NOT a perverted old man. lol

 

[kenpoengineer]

Pretty cool stuff! I'm quitting my job in a couple weeks and going to get into networking, or at least begin studying for my CCNA in earnest. If I enjoy it I'll go for my CCNP, but I need to change things up and start doing something that doesn't beat my body up so bad. I have a buddy that programs and another who's working on Cloud stuff w/ Amazon and they've convinced me to give the IT world a go. I bet you guys could blow my mind w/ all the crap you could teach me.

Good decision as IT rules the world. The only issue is most companies farm out IT to other countries.

 

[wasme]

The company uses centers all around the world that contain server banks that run ESXi. Our sales force has the ability to remotely access the images loaded on these machines. Most of the images are configured with our software running so they can demonstrate features and functions. In addition, each year we run two sets of one week classes that utilize PCs running Workstation with training images. A customer pays to attend a week of 2 hour training sessions. In fact, I'm heading to San Diego tomorrow to set up for one of these training weeks.

Good stuff! Hope you made it out west safely

How are the meadows treating your back? No more problems?

So far so good. If I work my way up, dont go too heavy, and really focus on keeping my back straight - I seem to be ok.

Pretty cool stuff! I'm quitting my job in a couple weeks and going to get into networking, or at least begin studying for my CCNA in earnest. If I enjoy it I'll go for my CCNP, .

Routing and switches... you will have fun with this. And you can't go wrong with getting your CCNA... so, as Mark said great decision!

Oh man, I didn't realize you were so sexy! All this time I thought you were this perverted old man hitting on us! Total DILF!!!! Lol

You look awesome, Simon! All that hard work has truly paid off!

LOL, thanks... :beerchug:

I'm missing the proof that he's NOT a perverted old man. lol

...Oh I am.. :saeek:

 

[turff49]

Yeah, he gets that twitch in his eyes when he sees a hot chick or a cold bear...lol

 

[Hyde]

Yeah, he gets that twitch in his eyes when he sees a hot chick or a cold bear...lol

So is he like wincing at the sight of a polar bear up north, or what? :slaphappy:

 

[wasme]

5/30/2015 Legs

Great leg session yesterday... the final exercise (one leg leg press) just finished me off...

Warmup: 5km (tough go with the run, felt sluggish)

Leg Curls
70x1080x10
90x10
100x10
110x10
120x10
120x10
drop 90x8
drop 70x8
drop 50x8

- painful way to start the session.

Stiff legged Deadlifts
170x10
170x10
170x10


Leg Press (in Smith from floor)
225x20
315x20
405x20
445x20
465x18
465x16


Squats
185x10
225x10
255x10

One Leg Press (in Smith from floor)
185x10
185x10
185x10
185x10


Calves (leg press)
225x15
225x15
225x15
225x15
225x15
225x15
225x15
225x15

 

[wasme]

5/31/2015 Chest and Shoulders

Took in game one of the Champions Cup last night (Pro Lacrosse)... Toronto dropped game 1 to Edmonton - game was really rough.. Took Ashley, my daughter - had a blast.


Wheels really sore this morning, stretched them out a bit and fought off the doms and took to the park for a run - run was better than yesterday's ... found a good groove and was back home in no time.

Warmup: 5km

Swiss Bar Press
145x10
155x10
165x10
185x8
195x8
205x6
205x4


Incline Bench Press
135x6
155x6
175x6
195x6
215x6
235x6
255x4


Banded Barbell Flat Bench - with Pro Minis
135x6
185x6
195x6
205x6
205x6
205x5


Dips
10
10

Reverse Crossovers / Cable Crossovers
50x15 / 50x16
60x35 / 60x15
65x30 / 60x15
70x25 / 60x15
70x20 / 60x15

- last rep of cable crossovers i did a 10 second loaded stretch, painful but felt good.


DB Hang and Swings
60x20
60x20
60x20


Over and Back Press
65x10
65x10
65x10


DB Side Laterals - loose form
25x10
25x10
25x10

 

[Hyde]

255x4 on incline, after all the Swiss pressing - then banded flat, & dips! Bet the pump after all the cable work was insane.

 

[wasme]

255x4 on incline, after all the Swiss pressing - then banded flat, & dips! Bet the pump after all the cable work was insane.

Indeed.. had two rocks for a chest lol

 

[RegisterJr]

Yeah, both days look brutal.

How're you setting up the bands (for banded bench) from the bottom on your rig? If you stated previously, I forgot.

Have you started Reaper yet?

 

[turff49]

Looks like 2 epic sessions there! Blasting on the inclines, glad to see that!

 

[packers6211]

Dude bro BFF lol I swear man volume with you is out of this world. Def to do it on leg day too. I need you to send some of that energy my way!!

 

[kenpoengineer]

Dude bro BFF lol I swear man volume with you is out of this world. Def to do it on leg day too. I need you to send some of that energy my way!!

Agree!! Did you see his pics?! Beast looking!

 

[wasme]

How're you setting up the bands (for banded bench) from the bottom on your rig? If you stated previously, I forgot.

Have you started Reaper yet?

Have not started it yet no. After I am doing Program 3 (on week 8 i think)

I put on bar, wrap around base and back over bar. It is pretty tight though, but i think that's the point?

Looks like 2 epic sessions there! Blasting on the inclines, glad to see that!

Thanks Brain! Chest is feeling it today

Dude bro BFF lol I swear man volume with you is out of this world. Def to do it on leg day too. I need you to send some of that energy my way!!

...it's in a fancy little tub with the name Stimul8 on it

Agree!! Did you see his pics?! Beast looking!

Thanks Mark

 

[RegisterJr]

I put on bar, wrap around base and back over bar. It is pretty tight though, but i think that's the point?

That's pretty much how I do mine, and yeah, it's tight.

 

[wasme]

That's pretty much how I do mine, and yeah, it's tight.

And effective..

Just had a great workout.. first time doing the Meadows/One Arm super set... talk about cardio

 

[wasme]

6/1/2015 Back

Just finished up back... killed it. The Meadows/One Arm super set was done like in the video:

[video=youtube;FY5YxDfkvLY]https://www.youtube.com/watch?v=FY5YxDfkvLY[/video]


Meadows Rows
70x10
80x10
95x10


Meadows Rows / One Arm Barbell Rows
105x8 / 105x8
105x8 / 105x8
105x8 / 105x8
105x8 / 105x8

- took approx 90 seconds between sets just enough time to get breathing under control


Seated Cable Rows - 1 second hold
110x10
130x10
150x10
160x10


DB Pullovers
65x10
65x10
65x10


Pullups (Banded) / Wide Grip Lat Pulldowns
10 / 180x10
10 / 180x10
10 / 180x10


Bent Over Smith Rows - slow eccentric
155x10
155x10
155x10
155x10


- Back is toast...

 

[turff49]

Brave man! I've done that superset before and it really takes a lot of oxygen! Super back workout Simon! Yep, Lats will feel it in the morning!

 

[wasme]

You arent kidding me... I was surprised how taxing it was on the cardiovascular system. Thanks Brian

 

[wasme]

6/2/2015 Arms/ Calves

Great session last night, just didnt get a chance to get online to do an update.. arms were swole at the end of this one.

Vbar Pushdowns
90x15
90x15
90x15


==========
Tri Set

Bent Over Extensions - Rope
110x12
110x12
110x12
110x12

Pronated Kick Backs
25x6
25x6
25x6
25x6

Dips
8
8
8
8
=======

Skullcrushers
70x20
70x20
70x20

- focused on stretch with these


Standing DB Curls - palms up
35x8
40x8
40x8
40x8

EZ Curls - 3 sec decent
90x6
110x6
110x6
110x6

- felt really strong on these today


Hammer Curls
45x10
45x10
45x10
45x10


Reverse EZ Curls
70x12
70x12
70x12


Standing Calf Raises
225x30
225x30
225x30
225x30
225x30
225x30


Bicep 100's - Curls
65x100 - 30,47,54,60,71,79,88,96,100

- weight was too high for these, hurt like a SOB

 

[turff49]

3 sec descent with 110? Ouch...
And let's just finish this low volume light weight workout with 65x100...hahaha!
No wonder it didn't post last night, couldn't lift your arms to the keyboard!

 

[kenpoengineer]

Awesome! Those bicep tendons must have been screaming at you!

 

[packers6211]

Bro ham killing it!!! I need to train calves they getting weak as heck.

 

[wasme]

3 sec descent with 110? Ouch...
And let's just finish this low volume light weight workout with 65x100...hahaha!
No wonder it didn't post last night, couldn't lift your arms to the keyboard!

Ya that last set @ 110.. I made some crazy a$$ faces .. lol

LMAO

Awesome! Those bicep tendons must have been screaming at you!

Arms are very sore today... all good!

Bro ham killing it!!! I need to train calves they getting weak as heck.

Says the dude with freaky calves!

 

[love2liftkat]

That superset of rows looks KILLER!! I'm gonna have to try that!

 

[puccah8808]

You make me want to train 1000000000x harder!

 

[RegisterJr]

How did I fall two days behind? Wth?

Screw that rowing superset. Meadows or 1-AR's gas me alone.

On that 65x100, first off, you're an animal. Are those your pauses listed? I paused more than that the other day with 30#...

 

[Hyde]

65x100 gtfo of here

 

[wicked442]

6/2/2015 Arms/ Calves

Great session last night, just didnt get a chance to get online to do an update.. arms were swole at the end of this one.

Vbar Pushdowns
90x15
90x15
90x15


==========
Tri Set

Bent Over Extensions - Rope
110x12
110x12
110x12
110x12

Pronated Kick Backs
25x6
25x6
25x6
25x6

Dips
8
8
8
8
=======

Skullcrushers
70x20
70x20
70x20

- focused on stretch with these


Standing DB Curls - palms up
35x8
40x8
40x8
40x8

EZ Curls - 3 sec decent
90x6
110x6
110x6
110x6

- felt really strong on these today


Hammer Curls
45x10
45x10
45x10
45x10


Reverse EZ Curls
70x12
70x12
70x12


Standing Calf Raises
225x30
225x30
225x30
225x30
225x30
225x30


Bicep 100's - Curls
65x100 - 30,47,54,60,71,79,88,96,100

- weight was too high for these, hurt like a SOB

Now thats a workout!

 

[wasme]

You make me want to train 1000000000x harder!

Funny, cause you make me harder... just sayin lol..

On that 65x100, first off, you're an animal. Are those your pauses listed? I paused more than that the other day with 30#...

Yes those are at what rep i had to stop - rest is just to write it down the number, a couple of breathes and back at it. Form get sloppy 3/4 the way through too - weight was too high.

65x100 gtfo of here

...was tough as hell

Now thats a workout!

Thanks brother

 

[wasme]

That superset of rows looks KILLER!! I'm gonna have to try that!

It was brutal, and lit my back up great.

Very pretty avi Kat..

 

[wasme]

06/04/2015 LEGS

Great leg session last night. Wheels are sore today...

Lying leg curls
70x10
80x10
90x10
100x10
110x10
120x10
120x10
120x10

- this really got things kick started...

Barbell Squats / Bodyweight Split Squats, front foot elevated
135x10 / 5
185x10 / 5
205x10 / 5
225x6 / 5
255x6 / 5
265x5 / 5
265x3 / 5



Hack squat
135x10
165x10
195x10
225x10
245x10
255x8

Smith Barbell Lunges
90x10
100x10
110x10

Stiff legged deadlifts
170x8
180x8
180x8
180x8

 

[gymwrenchwv]

I just did legs. Psh. Nothing like urs. Nice work

 

[puccah8808]

I just did legs. Psh. Nothing like urs. Nice work

Lol, my session looks nothing like his. Baby sets for me.

 

[love2liftkat]

I always liked how he put the split squats with squats! It really helped with getting deep enough!

 

[MrKleen73]

Look great in your pic Simon, and man just reading your workouts make me tired.

 

[RegisterJr]

Those meadows leg sessions are brutal. You don't make it look any easier, either.

 

[wasme]

I just did legs. Psh. Nothing like urs. Nice work

Thanks man, was a tough one. PM me if you want the program

Lol, my session looks nothing like his. Baby sets for me.

Whatever!!!!

I always liked how he put the split squats with squats! It really helped with getting deep enough!

Exactly..really helps the hips loosen up

Look great in your pic Simon, and man just reading your workouts make me tired.

Thanks Chris! Work in progress...

Those meadows leg sessions are brutal. You don't make it look any easier, either.

Meadows leg and heavy chest day/shoulder days are just brutal.

 

[wasme]

06/05/2015 Chest and Shoulders

Legs very sore all day today.. thinking the same deal for chest tomorrow!

Tomorrow will be a rest day. The Toronto Pro Show is tomorrow, so my daughter and I will go down and watch the competition and check out the expo. SHould be good.. I'll try and get some decent pics.

Flat dumbbell press
40x10
50x10
60x10
70x8
75x8
80x8
85x8
90x8
95x7
100x5

- felt strong on these today, was supposed to stop when I couldnt hit 8, but wanted to see what i could get out of the 100's

Incline barbell bench press - no *******
135x6
185x6
205x6
225x6
245x6
255x5


Banded barbell bench press - 1 second pause at bottom
185x5
205x5
205x5
205x5
205x5

-Use the Pro Monster mini bands this week.

Machine flyes
90x20
90x20

Dumbbell Side laterals
15x15
25x8
25x8
25x8
25x8


Ultra wide grip overhead press
65x10
75x10
75x10
75x10

Reverse Crossovers / Cable Crossovers
60x15 / 60x15
70x12 / 60x15
75x10 / 60x15
80x8 / 60x15

Destroyers
55x60
30x30
20x10
10x18

...time wise this workout took a while.. but felt good the entire way through..

 

[RegisterJr]

Your chest is crazy strong man.

 

[kenpoengineer]

Your chest is crazy strong man.

X2! Nice session!

 

[Hyde]

Try those widegrip OHPs from behind the neck, Klokov Presses, some time - you raise the bar by pulling the bar apart and forcing your hands up and outward. Lights up the entire shoulder girdle really well, and best part is it's actually GOOD for it. Use about the same weight probably.

 

[turff49]

Super chest session! Seem to be taking a liking to the inclines I see. Love inclines more than flat myself...
Good going on the 100's too!

 

[wasme]

Your chest is crazy strong man.

X2! Nice session!

Thanks fellas

Try those widegrip OHPs from behind the neck, Klokov Presses, some time - you raise the bar by pulling the bar apart and forcing your hands up and outward. Lights up the entire shoulder girdle really well, and best part is it's actually GOOD for it. Use about the same weight probably.

Will try this out. What do you think about doing that in a smith?

Good going on the 100's too!

I was stoked about that!

 

[wasme]

06/07/2015 Back

Toronto Pro Show yesterday was really great. Saw the the qualifying for:

IFBB Pro Men's 212 Bodybuilding
IFBB Pro Men's Physique
IFBB Pro Women's Bodybuilding
IFBB Pro Women's Fitness
IFBB Pro Women's Figure
IFBB Pro Women's Bikini
IFBB Pro Women's Physique
IFBB Pro Men's Wheelchair Bodybuilding - this blew me away...

The finals were all done at night (extra fee of course) as well as the IFBB Pro Men's Bodybuilding.

The expo was great, lots of supplements samples, deals and meet and greets going on.

Will post up a couple of pics tomorrow (Kai, Coleman).

Anyways on to this morning session:

Warmup: 5km

One arm barbell row
50x10
65x10
80x10
95x10
105x10
105x10
105x10

Meadows rows
90x15
90x15
95x15
95x15

Supported chest rows
110x10
120x10
120x10
120x10

Dumbbell shrugs – 3-second flex
70x10
70x10
70x10
70x10

Pull ups (Band Assisted) / Wide Hammer Grip Pulldown
10 / 180x10
10 / 180x10
10 / 180x10
10 / 180x10

Smith Pulls *taken from breezy11
115x10
115x10
115x10
115x10

- heck of a finisher
- "The key is doing them slow and controlled while keeping your lats flexed throughout the entire range of motion, using only them to move/control the weight. Make sure you don't let the bar get too far out in front of you as well (keep lower back safe)."

[video=youtube;vOYyZEfST_o]https://www.youtube.com/watch?v=vOYyZEfST_o&feature=youtu.be[/video]