Wasme's recomp journey....

RegisterJr said:
Heavy EZ's and push downs mang.

A standard bar is 5'? I coulda swore it was longer than that...
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Thanks, I will measure the one I have... just figured it was 5ft

Hyde said:
Fun idea, the volume hammers on the Swiss bar!

You're hitting dips like twice a week!
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Yep found a new use for it! ;)

Seems to be hitting dips for chest and tris..

turff49 said:
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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Arms are still toast 9 hours later..
 
Man 120 on those are insane!!! Your workouts are always epic in terms of strength and volume. I swear people could learn so much from you if you were a personal trainer.
 
packers6211 said:
Man 120 on those are insane!!! Your workouts are always epic in terms of strength and volume. I swear people could die from your workouts if you were a personal trainer.
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Agree and fixed.
 
Nice work in here Simon, I need to have another look at the Reeves Deads. Heck right now I just need to have a look at some deads anyway. I should be able to start doing them again soon.
 
Great workouts! About how long do you find these are taking you?
 
packers6211 said:
Man 120 on those are insane!!! Your workouts are always epic in terms of strength and volume. I swear people could learn so much from you if you were a personal trainer.
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Thanks pack... too kind brother

kenpoengineer said:
Agree and fixed.
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RegisterJr said:
lol
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With Thomas on that one.. lol

MrKleen73 said:
Nice work in here Simon, I need to have another look at the Reeves Deads. Heck right now I just need to have a look at some deads anyway. I should be able to start doing them again soon.
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Thanks Chris. I definitely find a reeves dead easier on my back.

clown007 said:
Great workouts! About how long do you find these are taking you?
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Thanks man. Depending on the day anywhere from 50-90 minutes.. (the chest/shoulder session take the longest i find)
 
6/15/2015 (Week 11 - Low Volume)

LEGS

Yesterday was a rest day, recharged physcially and mentally.

Really humid today, and my garage was like a sauna... leg press and squats sent me to the driveway a couple of times as i thought my intra was going to reappear.. lol

Leg Curls
70x10
80x10
90x10
100x15
100x15
100x15

- 10 second hold on the 15th rep of each set.

Leg Press (in smith from floor)
225x15
315x15
405x15
445x15
465x15
475x15
485x15
485x11 + 4

- exhausting

Squats
135x6
185x6
225x8
245x8
265x8
285x6
285x5

Smith Lunges
135x10/10
135x10/10


Stiff Legged Deads
160x10
160x10
160x8

- ran out of gas on this one
 
Lol!! Heat on the east has been brutal. Get you a bigass fan. That's some heavy smith floor leg presses!
 
Id have to get an AC unit in the garage. Matter of fact, I do have an AC unit in the garage.

I was watching one of those gym fails videos, and the dude was smith leg pressing like you do. lol

So were sissy hacks....

I guess anything outside the norm is a fail.
 
Don't need no stinking AC! WE are garage Lifters! Killer session and wonder how much weight your Smith can handle?
 
turff49 said:
Lol!! Heat on the east has been brutal. Get you a bigass fan. That's some heavy smith floor leg presses!
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Ya the ceiling fan in there just doesnt cut it... thanks man.

RegisterJr said:
Id have to get an AC unit in the garage. Matter of fact, I do have an AC unit in the garage.

I was watching one of those gym fails videos, and the dude was smith leg pressing like you do. lol
.
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Garage isnt sealed good enough for that.. or i would.

LMAO... well i tell ya, pushing the weight up does make me nervous. Might lower and just add reps..
 
kenpoengineer said:
Don't need no stinking AC! WE are garage Lifters! Killer session and wonder how much weight your Smith can handle?
Click to expand...

Agreed! Although the fan is a good idea just to keep the air moving.

Specs say 400 for the uprights.. so i figure that is their 'safe zone'... and i can push another 100 out of them. Mind you i do watch them to ensure there is no bowing..
 
I love my garage gym too!
Takes some creativity to be able to do different exercises, but being able to get to the gym in 10 secs and not having to wait for anything is a huge advantage.

Your smith machine leg press weights are impressive!!!
 
clown007 said:
I love my garage gym too!
Takes some creativity to be able to do different exercises, but being able to get to the gym in 10 secs and not having to wait for anything is a huge advantage.

Your smith machine leg press weights are impressive!!!
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Thanks man. For sure, that and when things are going on in the house, you can quickly check in between sets lol.
 
RegisterJr said:
Id have to get an AC unit in the garage. Matter of fact, I do have an AC unit in the garage.

I was watching one of those gym fails videos, and the dude was smith leg pressing like you do. lol

So were sissy hacks....

I guess anything outside the norm is a fail.
Click to expand...

That's because those videos are made by haters with nothing better to do with their time than try to tear others down so they feel better about how they do things. I've never seen a single fail video ever made by anyone who's every become accomplished in their respected interests. But I've seen a whole lot of positive, motivating or educational videos by people who have excelled in their fields.

I don't spend my time watching those bs videos - it's precious, and better spent empowering and believing in, improving myself. Why do I care that some dummy is trying to do overhead pistol squats on a bosu ball? He's dumb. I don't have time for that.

I want to excel. You can sit around heckling on the sidelines or you can get to work on YOU. That's my take.

That's no disrespect towards you, Thomas, just a rant I needed to vent :)
 
6/16/2015 Chest / Shoulders

This workout felt on point. Mind / muscle connection was there, energy levels top notch as well (thanks in part to a big ole rounded scoop of Stimul8).

Machine Flyes
90x10
90x10
90x10
100x12
100x12
100x12


Incline Barbell Press
135x6
185x6
205x6
225x6
245x6
265x3


Reverse Band Bench - Orange Bands
205x5
235x5
255x5
275x5
275x5
275x5

- Didnt think i would hit 5 on the last one, really struggled to get 4/5 up...


Rear Cable Crossovers / Cable Crossovers
60x12 / 60x12
70x12 / 70x12
70x12 / 70x12


FacePulls / Band Pull Aparts
90x15 / 15
100x15 / 15
100x15 / 15

Cage Press
95x8
95x8
85x8
85x8


Hyde's Behind the Neck Press - wanted to try this out
80x8
90x8
90x8

- liked these, trying to pull the bar apart naturally lifted it.
 
I missed the recommended BTN press.. Anything fancy?

That's a beasting chest workout.
 
Chesticles are on fire! Strong inclines!
 
Killer Chest workout brother!! Man is your weather as hot as ours down here? We hitting 93 with about 100 % humidity.
 
packers6211 said:
Killer Chest workout brother!! Man is your weather as hot as ours down here? We hitting 93 with about 100 % humidity.
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Thanks man. No nothing like that. Our weather has been rather sporadic lately. Couple of humid days... just not ready for it yet i guess.

RegisterJr said:
I missed the recommended BTN press.. Anything fancy?

That's a beasting chest workout.
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Thanks. No, but they felt effective. Weight was light and could really feel them.

kenpoengineer said:
Chesticles are on fire! Strong inclines!
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Thanks Mark
 
RegisterJr said:
I missed the recommended BTN press.. Anything fancy?
.
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Copy/Paste of what Hyde said:

"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."
 
wasme said:
Agreed! Although the fan is a good idea just to keep the air moving.

Specs say 400 for the uprights.. so i figure that is their 'safe zone'... and i can push another 100 out of them. Mind you i do watch them to ensure there is no bowing..
Click to expand...
Truly, the actual recommended safe limits are about half of what the apparatus can actually hold. However they give themselves a huge buffer area to cover for possible defects and what not. That way they limit their liability. However I probably wouldn't push it on anything you can't escape from like the inverted leg presses you are doing.

I am actually contemplating trying to build something to use for leg pressing. However it wont be for a while.
wasme said:
Copy/Paste of what Hyde said:

"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."
Click to expand...

I am definitely going to watch a video or two on these and then give them a shot.
 
Definitely impressive workout Simon. Your inclines are going to surpass mine!
275x5 on banded bench? That's pretty impressive too! Gonna have to you tube these Meadows flyes. Not sure which they are...
 
Yeah nice weights indeed! I'm going to have to check out Cage Presses. Not really sure what they are :)
 
MrKleen73 said:
Truly, the actual recommended safe limits are about half of what the apparatus can actually hold. However they give themselves a huge buffer area to cover for possible defects and what not. That way they limit their liability. However I probably wouldn't push it on anything you can't escape from like the inverted leg presses you are doing.

I am actually contemplating trying to build something to use for leg pressing. However it wont be for a while.
Click to expand...

Ya, that is the thing, i dont wanna end up under a 500lb bar lol with two broken legs and god knows what else lol

How would you build one?


turff49 said:
Definitely impressive workout Simon. Your inclines are going to surpass mine!
275x5 on banded bench? That's pretty impressive too! Gonna have to you tube these Meadows flyes. Not sure which they are...
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That 275x5 was on REVERSE band bench - overloads the triceps and chest on the top half, but gives you some help getting it off your chest.
 
6/17/2015 Back

Just had a great back session...

Meadows Rows
60x8
80x8
100x8
110x8
120x8
125x8

Cable Rows
100x10
120x10
140x10
150x10
150x10


Wide Hammer Grip Pulldowns / Banded Pullups
190x10 / 8
190x10 / 8
190x10 / 8
190x10 / 8

Stretchers
140x15
140x15
140x15
140x15

Smith Lat Pulls - really flex and engage lats
135x10
135x10
135x10
 
Awesome work in here, Was - crushing it!

For anyone who was curious about them, this is a perfect vid of the beast they're named after himself, warming up with them - you can see the rear delt and lat activation perfectly as he pulls the bar apart to raise it:

Klokov Presses:

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

Brandon Lilly is big on them for promoting shoulder stability and health, and it's easy to throw 3 sets of 8-12 into a shoulder/pressing day.
 
They took out my rack that I can do cage presses in. :(
 
Hmmm, let's go to jail. Heard that had excellent workout facilities...lol
Would give new meaning to "caged presses"...
 
Hyde said:
Awesome work in here, Was - crushing it!
For anyone who was curious about them, this is a perfect vid of the beast they're named after himself, warming up with them - you can see the rear delt and lat activation perfectly as he pulls the bar apart to raise it:
.
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Thanks Hyde! And thanks for posting up the video.. will help in refining my technique as well

RegisterJr said:
They took out my rack that I can do cage presses in. :(
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That's just brutal
 
6/18/2015 Arms/Calves

Quick update, my daughter graduating grade 12... prom night. Which actually meant 20-30 rest periods and a great workout.


Vbar Pushdowns
90x15
90x15
110x15
120x15
130x12
140x10
150x8


Pronated DB Kick Backs
25x8
30x8
30x8
30x8


Dips
10
10
10
10

Overhead Tricep Extensions
110x12
110x12
110x12
110x12


Standing DB Curls - palms up
30x8
30x8
35x8
35x8

Ez Curls
100x6
100x6
110x6
110x6

- these felt way heavier this week with barely any rest

Preachers
80x8
90x8
90x8
90x8

Reverse Curls
70x15
70x15
70x15

Calf Raises
185x25
185x25
225x25
225x25
225x25
225x25
 
Doing inside or outside grip on those EZ curls? Not sure which I hate more...
Ugh, must be a typo on those push downs...150? That's stout brother!
 
turff49 said:
Lol!! Heat on the east has been brutal. Get you a bigass fan. That's some heavy smith floor leg presses!
Click to expand...
Yes it has been crazy! Thankfully Florida wasn't as bad!!

wasme said:
Well said Hyde...
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I agree!

RegisterJr said:
They took out my rack that I can do cage presses in. :(
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I don't have one either! Never got to do them!

Hyde said:
Awesome work in here, Was - crushing it!

For anyone who was curious about them, this is a perfect vid of the beast they're named after himself, warming up with them - you can see the rear delt and lat activation perfectly as he pulls the bar apart to raise it:

Klokov Presses:

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


Brandon Lilly is big on them for promoting shoulder stability and health, and it's easy to throw 3 sets of 8-12 into a shoulder/pressing day.
Click to expand...

Great video! Thanks for posting!

wasme said:
6/18/2015 Arms/Calves

Quick update, my daughter graduating grade 12... prom night. Which actually meant 20-30 rest periods and a great workout.
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Great workouts Simon! Finally caught up in here! Congrats to your daughter! I hope she has a great prom!
 
Congrats to the daughter.

Simon has strong azz arms.
 
turff49 said:
Doing inside or outside grip on those EZ curls? Not sure which I hate more...
Ugh, must be a typo on those push downs...150? That's stout brother!
Click to expand...

Outside grib so hans make a wide v like pattern.

Was a tough push, tried to keep the tris isolate
 
Hyde said:
For anyone who was curious about them, this is a perfect vid of the beast they're named after himself, warming up with them - you can see the rear delt and lat activation perfectly as he pulls the bar apart to raise it:
y.
Click to expand...

Thanks again for this post... as I did not have my hands out that wide at all. Next time.
 
Congratulations to your daughter! I'm sure the prom date was humbled by her Dad's size! Lol
 
wasme said:
Thanks again for this post... as I did not have my hands out that wide at all. Next time.
Click to expand...

It works very well as an accessory movement, 8-12 reps for a few sets. It is very different in feel from a standard behind-the-neck (BTN) press.
 
6/19/2015 REST

Rest day today, although I did start the day with a 5km run.

Tomorrow starts week 12 of Program 3... Legs..
 
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