Wasme's recomp journey....

I like the looks of the smith pulls.

I also like the looks of your samples.
 
Awesome vid! I'm going to try those today!
 
Killer workouts!! Love the pics too! You look great standing between the hotties!!
 
Man jealous as all get out!! I'd love to make it to a show, just really never got the cash when one comes close. Awesome update on the workouts to brother.
 
wicked442 said:
Your volume and weight is crazy! Nice bookends you have there.
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Thanks man. And yep they were ummm motivational

RegisterJr said:
I like the looks of the smith pulls.

I also like the looks of your samples.
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The smith pulls were great, with the lats flex you can really feel them through the entire range of motion

puccah8808 said:
Awesome vid! I'm going to try those today!
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Let me know what you think!

love2liftkat said:
Killer workouts!! Love the pics too! You look great standing between the hotties!!
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Thanks Kat!

packers6211 said:
Man jealous as all get out!! I'd love to make it to a show, just really never got the cash when one comes close. Awesome update on the workouts to brother.
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...it was only 20 bucks for the day. That included the expo, and all the prejudging.
 
I always prefer a free barbell generally, but I've done behind the neck presses in a smith and I almost prefer it because it keeps the bar exactly where it needs to be, instead of dangerously traveling too far backwards and destroying the shoulder.

Klokovs, however, do them with a barbell - the pulling the bar apart to raise it tends to have the bar move in an uncoventional pattern, and the weight isn't nearly as heavy to put you at risk the way a BTN press can be.

Dat blonde on your right, Was...... :fest30:
 
On the presses, make sure and really loosen up your upper back, traps, and shoulders before doing them. Just don't go into them cold.
Yeah, that blonde does something for me...

You lucky b*st*rd you!!!!
 
Hyde said:
I always prefer a free barbell generally, but I've done behind the neck presses in a smith and I almost prefer it because it keeps the bar exactly where it needs to be, instead of dangerously traveling too far backwards and destroying the shoulder.

Klokovs, however, do them with a barbell - the pulling the bar apart to raise it tends to have the bar move in an uncoventional pattern, and the weight isn't nearly as heavy to put you at risk the way a BTN press can be.

Dat blonde on your right, Was...... :fest30:
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First thanks for the tips, I will give a try both ways and let you know how it goes..

And second, ya she was smoking hot.

turff49 said:
On the presses, make sure and really loosen up your upper back, traps, and shoulders before doing them. Just don't go into them cold.
Yeah, that blonde does something for me...

You lucky b*st*rd you!!!!
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Thanks Brian...willl ensure all is warmed up..

For you both check her out... Jess Martin ( Invalid Link Removed )
 
turff49 said:
On the presses, make sure and really loosen up your upper back, traps, and shoulders before doing them. Just don't go into them cold.
Yeah, that blonde does something for me...

You lucky b*st*rd you!!!!
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Definitely this!!!

And man, she is HAWT!
 
06/08/2015 Arms / Calves

Standing Calf Raises
185x25
205x25
225x25
225x25
225x25
225x25
225x25
225x25

V-bar pushdowns
90x12
100x12
100x12

============
Quad Set

Dip machine
8
8
8
8

Pronated dumbbell kick backs
25x6
30x6
30x6
30x6

Bent over triceps extension
110x12
110x12
110x12
110x12

Triangle pushups
15
15
15
15

==============

* Rest 45 seconds between all sets for biceps.

Hammer curls
30x10
35x10
45x10
45x10
45x10
45x10

EZ bar curls - 3-second descent
90x10
100x10
110x10
110x9

Reverse EZ bar preacher curls - Flex at the top for 1 second
70x8
75x8
75x8
75x8

Standing dumbbell curls – palms up
30x8
35x8
35x8
35x8

TRICEP 100's
Rope Pushdowns
50x100 - 48,76,100
 
Fun looking session. I'm with you, staying with the 100's.

wasme said:
I know.. I was going to take her home but...that might not have gone over well lol
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Liable to melt that igloo..
 
RegisterJr said:
Fun looking session. I'm with you, staying with the 100's.
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Ya the 100's are such a great finisher. I was thinking of doing 100's for pulldowns but i think biceps would really take over

Liable to melt that igloo..
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Ya but you see that chick, she could hold the roof up!

kenpoengineer said:
Yeah, when fire and laser beams shoot out of the wife's eyes at you! Lol. Volume master!!
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Ohhh never thought of this... :(
 
Today is a rest day... entering week 10 of Program 3. After which will be Creeping Death.. excited for that one. Still interested in the 5/3/1 although concerned my back won't be able to keep up.
 
Forgive me as I might have missed it, but what program are you currently following?
 
wasme said:
06/08/2015 Arms / Calves

Standing Calf Raises
185x25
205x25
225x25
225x25
225x25
225x25
225x25
225x25

V-bar pushdowns
90x12
100x12
100x12

============
Quad Set

Dip machine
8
8
8
8

Pronated dumbbell kick backs
25x6
30x6
30x6
30x6

Bent over triceps extension
110x12
110x12
110x12
110x12

Triangle pushups
15
15
15
15

==============

* Rest 45 seconds between all sets for biceps.

Hammer curls
30x10
35x10
45x10
45x10
45x10
45x10

EZ bar curls - 3-second descent
90x10
100x10
110x10
110x9

Reverse EZ bar preacher curls - Flex at the top for 1 second
70x8
75x8
75x8
75x8

Standing dumbbell curls – palms up
30x8
35x8
35x8
35x8

TRICEP 100's
Rope Pushdowns
50x100 - 48,76,100
Click to expand...

Absolute great workout. So how are you doing these bent over tricep extensions with 110lbs? Surely not DB kickbacks...lol...had to ask though as I'm curious?
 
turff49 said:
Absolute great workout. So how are you doing these bent over tricep extensions with 110lbs? Surely not DB kickbacks...lol...had to ask though as I'm curious?
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Cable/rope.

Bent over and pull away from the tower (arms behind head - pulling striaght forward for a quick flex and slowly back again).
 
6/10/2015 LEGS

Leg Curls
70x10
80x10
90x10
100x10
110x10
110x10
drop
80x8 +25 partials


Squats / bodyweight Split Squats
135x10 / 5
185x10 / 5
225x10 / 5
245x6 / 5
265x6 / 5
275x6 / 5
285x4 / 5


Hack Squat
135x6
185x6
275x10
drop
185x8 + 20 teardrops

Smith Lunges
135x12
135x12

Stiff Legged Deads
160x8
170x8
180x8

..sweat my ass of through this one. Good session though
 
Can you do back extensions (hyperextensions, roman chair, etc) without pain? They're useless if you're on something that gives backpumps, but otherwise I find them to be a good way to get some low back work in if my spine is being iffy.
 
wasme said:
6/10/2015 LEGS

..sweat my ass of through this one. Good session though
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I bet. That squat/split combo should be a finisher. I break a sweat doing shoulder mobility in between squats.
 
Amazing, thanks Wasme!
And the EliteFTS are having a sale on all their own ebooks- so I'll be picking up all the Program that Works books!!
 
clown007 said:
Amazing, thanks Wasme!
And the EliteFTS are having a sale on all their own ebooks- so I'll be picking up all the Program that Works books!!
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Several are free. PM me your email address.
 
EliteFTS right now is having a 50%off their ebooks I believe! So the Programs that Work books are half price for the duration of the sale! Anyone interested should check it out.

-clown
 
Crazy awesome workouts as always!! I totally agree-- that girl is hott!!!
 
Hyde said:
Can you do back extensions (hyperextensions, roman chair, etc) without pain? They're useless if you're on
something that gives backpumps, but otherwise I find them to be a good way to get some low back work in if my spine is being iffy.
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The only way i have been able to do them is off the end of a bench. Good for about 10 reps at a time as then those pumps set in.

RegisterJr said:
I bet. That squat/split combo should be a finisher. I break a sweat doing shoulder mobility in between squats.
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I agree lol

love2liftkat said:
Crazy awesome workouts as always!! I totally agree-- that girl is hott!!!
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Thanks Kat... She is probably related to you ;)
 
Sounds like a great trip and some awesome pics too!
 
06/11/2015 Chest and Shoulders

Swiss Bar Press
Bar x10
150x10
160x10
170x10
190x8
200x8
210x7

Incline Barbell Press
135x6
185x6
205x6
225x6
245x6
255x4


Banded Barbell Press
135x6
185x6
205x6
235x5
245x4


Dips
10
10

Rear Cable Crossover / Cable Crossover / Band over and Back
60x20 / 60x12 / 8
70x15 / 60x12 / 8
75x12 / 60x12 / 8
75x10 / 60x12 / 8


Barbell Rows (focus on rear delts) / Band Over and Back
130x15 / 8
130x15 / 8
130x15 / 8

DB Side Laterals / Band Over and Back
20x15 / 8
20x15 / 8
20x15 / 8
 
Heavy inclines! Nice job Simon!
 
6/12/2015 Back

Warmup: 5km

- Have not been getting my runs in lately. Need to find the time to do more of them, as I find it really gets me in the perfect mindset for lifting.


One Arm Barbell Rows
60x8
70x8
80x8
90x8
100x8
110x8
115x8
120x8

Reeves Deads
135x6
185x6
225x6
245x6
255x6

- havent done these in a while, they're great

Wide Grip Pulldowns / Pullups (Band Assisted)
180x12 / 8
180x12 / 8
180x12 / 8
180x12 / 8

DB Pullovers
60x10
60x10
60x10
60x10

Seated low rows
90x20
120x15
130x12
140x10
150x8
160x6

Smith Pulls
135x10
135x10
135x10
135x10

- slow and controlled, pulling with lats
 
Nice back workout! Heavy Reeves man!
I need to start doing the seated low rows again. Really helps stretch out the lumbars as well as working the Lats!
 
I did Reeve's' a few weeks back after not having done them in a while and they killed me.

Strong pressing and rowing my friend.
 
Oh yeah I forgot about those! They just seem impossible!!! Would a girl do them with a smaller bar?
 
I ride the shorter bus, does that count...
 
turff49 said:
Nice back workout! Heavy Reeves man!
I need to start doing the seated low rows again. Really helps stretch out the lumbars as well as working the Lats!
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Thanks. Had been a while and they were great... especially with the shrug at the end of each rep. Agree on the seated rows

RegisterJr said:
Strong pressing and rowing my friend.
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Thanks Thomas, trying to hang with ya.

love2liftkat said:
Oh yeah I forgot about those! They just seem impossible!!! Would a girl do them with a smaller bar?
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I used a standard bar (5ft)... you could even use an ez curl bar if that is still too wide.

turff49 said:
I ride the shorter bus, does that count...
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...in some ways yes lol

love2liftkat said:
Oh...hmm I'll need a mini bar then. Lol I don't know that my grip is strong enough! I have trouble with my hands giving out on me! Especially at work!
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I find this grip easier than a regular deadlift grip.
 
6/13/2015 Arms / Calves

Gorgeous day today...bout time. Had a good run, of course nice weather gives you things to look at ;)

Warmup: 5km


Rope Pushdowns
70x15
80x15
90x15
90x20
100x15
110x12
120x10
130x8

- tris were swollen after this

Dips
8
8
8
8

Pronated Kickbacks
25x8
30x8
30x8
30x8

Overhead Rope Extensions
110x10
120x10
120x10
120x10


Standing DB Curls
30x8
35x8
35x8
35x8

EZ Bar Curls
120x6
110x6
110x6
110x6

- thought I would lead off with 120 and see where it took me. On rep 6 i knew the next set would be a let down so dropped weight

Hammer Curls
35x10
40x10
45x10
45x10
45x9/8

Reverse EZ Curls
70x8
70x8
70x8


BICEP 100's - Hammer Curls using swiss bar
50 x 100 - 30,50,60,70,85,94,100
 
Heavy EZ's and push downs mang.

A standard bar is 5'? I coulda swore it was longer than that...
 
That's one focused arm workout there. Lots of sets, ton of reps, and heavy weights!
Yeah, bet those tri's were swollen after those push downs. Not sure how you got those dips in right afterwards either!

I'm guessing those bi's were pumped to the max too after that session too!
 
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