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Wasme's recomp journey....

6/20/2015 LEGS

Gorgeous day out today... perfect weather this morning for a run... and a good lift in the garage.

Warmup: 5km

Lying Leg Curls (work sets were 5/4/3 - 5 reps, 5 sec hold, 4.., 3..)
80x15
90x15
100x15
100x12
105x12
110x12

Safety Bar Squats
Barx8
145x8
195x8
225x8
245x8
265x8
275x7
275x5

Leg Press (in Smith from floor)
225c15
315x15
405x15
465x15
drop 405x12
drop 315x12
drop 225x15

- drops were brutal

Hack Squat in Smith
135x6
225x6
drop 185x6
drop 135x16

Stiff Legged Deads
160x10
170x10
180x10

Leg Extensions (sets were 5/4/3 - 5 reps, 5 sec hold, 4.., 3..)
90x12
100x12
100x12
100x12
 
It was gorgeous here too, but hot as heck.

Nice leg sesh man. I'm looking forward to trying the 543 on leg curls.
 
You guys with the good weather suck...lol. Well, I guess I'm happy someone I know is having decent weather.
Leg rep day I see. Man, drop sets on legs always suck. But gotta do them ever so often.
 
Lying Leg Curl machine and Leg Extension machine in the garage?!!!!! Amazing!!! Colour me jealous
 
clown007 said:
Lying Leg Curl machine and Leg Extension machine in the garage?!!!!! Amazing!!! Colour me jealous
Click to expand...

He has everything. Cables, a smith, a rack.....
 
Sweet setup! I thought I had a lot, but not a lying leg curl machine. I'm going to have to try and see if I can't make some upgrades!
 
Happy Father's Day!
 
Yes indeed! Happy Father's Day!
 
Lifting Fathers rock!
Invalid Link Removed
 
Lol! Great pic! Happy Father's Day man!
 
RegisterJr said:
It was gorgeous here too, but hot as heck.

Nice leg sesh man. I'm looking forward to trying the 543 on leg curls.
Click to expand...

Thanks brother... those 543 on leg curls are brutal

turff49 said:
You guys with the good weather suck...lol. Well, I guess I'm happy someone I know is having decent weather.
Leg rep day I see. Man, drop sets on legs always suck. But gotta do them ever so often.
Click to expand...

Agree on the drops!



clown007 said:
Lying Leg Curl machine and Leg Extension machine in the garage?!!!!! Amazing!!! Colour me jealous
Click to expand...


No no... I have two benches, both with good leg attachments..
 
6/21/2015 Chest and Shoulders

First of all Happy Fathers Day .. to all the dads. Parents came into the city for the afternoon today. Got my workout in before their arrival - then made a nice chicken and rib dinner for my dad - it was damn good. Forgot to take pics though lol.


Warmup: 5km

Machine Flys / Band Over and Backs
90x10 / 8
90x10 / 8
90x10 / 8
100x12 / 8
110x12 / 8
110x12 / 8


Incline Barbell Press / Band Over and Backs
135x6 / 8
185x6 / 8
205x6 / 8
225x6 / 8
245x6 / 8
265x4 / 8


Flat DB Twist Press / Band Over and Backs
45x8 / 8
55x8 / 8
65x8 / 8
65x8 / 8


Reverse Crossovers / Cable Crossovers / Band Pull Aparts
70x15 / 60x12 / 15
70x15 / 60x12 / 15
70x15 / 60x12 / 15

Face Pulls / Side Laterals / Front Raises
90x15 / 25x8 / 25x8
100x15 / 25x8 / 25x8
100x15 / 25x8 / 25x8
100x15 / 25x8 / 25x8


Great session today... the trisets had me just drenched..
 
My leg extension/curl is a seated variety. Would love to have a lying curl for sure!
Happy Father's Day by the way!
 
I forgot to take pics with dad too. :(

Strong pressing man.
 
Do you find the Band Over and Backs help with chest work?
Is it to create a resisted stretch in the pecs and shoulders?
I do a lot of the over and backs but just in my warm-ups for all upper body work. I have never incorporated it into a workout and as a superset for chest exercises.
 
clown007 said:
Do you find the Band Over and Backs help with chest work?
Is it to create a resisted stretch in the pecs and shoulders?
I do a lot of the over and backs but just in my warm-ups for all upper body work. I have never incorporated it into a workout and as a superset for chest exercises.
Click to expand...

Yes on the resisted stretch. Super setting them in the workout just helps tax the shoulders and chest more. They get painful. lol
 
wasme said:
6/21/2015 Chest and Shoulders

First of all Happy Fathers Day .. to all the dads. Parents came into the city for the afternoon today. Got my workout in before their arrival - then made a nice chicken and rib dinner for my dad - it was damn good. Forgot to take pics though lol.


Warmup: 5km

Machine Flys / Band Over and Backs
90x10 / 8
90x10 / 8
90x10 / 8
100x12 / 8
110x12 / 8
110x12 / 8


Incline Barbell Press / Band Over and Backs
135x6 / 8
185x6 / 8
205x6 / 8
225x6 / 8
245x6 / 8
265x4 / 8


Flat DB Twist Press / Band Over and Backs
45x8 / 8
55x8 / 8
65x8 / 8
65x8 / 8


Reverse Crossovers / Cable Crossovers / Band Pull Aparts
70x15 / 60x12 / 15
70x15 / 60x12 / 15
70x15 / 60x12 / 15

Face Pulls / Side Laterals / Front Raises
90x15 / 25x8 / 25x8
100x15 / 25x8 / 25x8
100x15 / 25x8 / 25x8
100x15 / 25x8 / 25x8


Great session today... the trisets had me just drenched..
Click to expand...

Sounds like it was a great day! Nice inclines!! A triset of anything would have me drenched, that triset would've had me needing oxygen...
 
Awesome lifts brother!! How was Father's day?

wasme said:
6/21/2015 Chest and Shoulders

First of all Happy Fathers Day .. to all the dads. Parents came into the city for the afternoon today. Got my workout in before their arrival - then made a nice chicken and rib dinner for my dad - it was damn good. Forgot to take pics though lol.


Warmup: 5km

Machine Flys / Band Over and Backs
90x10 / 8
90x10 / 8
90x10 / 8
100x12 / 8
110x12 / 8
110x12 / 8


Incline Barbell Press / Band Over and Backs
135x6 / 8
185x6 / 8
205x6 / 8
225x6 / 8
245x6 / 8
265x4 / 8


Flat DB Twist Press / Band Over and Backs
45x8 / 8
55x8 / 8
65x8 / 8
65x8 / 8


Reverse Crossovers / Cable Crossovers / Band Pull Aparts
70x15 / 60x12 / 15
70x15 / 60x12 / 15
70x15 / 60x12 / 15

Face Pulls / Side Laterals / Front Raises
90x15 / 25x8 / 25x8
100x15 / 25x8 / 25x8
100x15 / 25x8 / 25x8
100x15 / 25x8 / 25x8


Great session today... the trisets had me just drenched..
Click to expand...
 
RegisterJr said:
I forgot to take pics with dad too. :(
Strong pressing man.
Click to expand...

Thanks Thomas

clown007 said:
Do you find the Band Over and Backs help with chest work?
Is it to create a resisted stretch in the pecs and shoulders?
I do a lot of the over and backs but just in my warm-ups for all upper body work. I have never incorporated it into a workout and as a superset for chest exercises.
Click to expand...

When supersetted with shoulders, they just burn the shoulder out... sometimes it can get agonizing. I found yesterday when doing them with chest, it really loosened up my shoulders, and they felt better during pressing.

RegisterJr said:
Yes on the resisted stretch. Super setting them in the workout just helps tax the shoulders and chest more. They get painful. lol
Click to expand...

Indeed they do

turff49 said:
Sounds like it was a great day! Nice inclines!! A triset of anything would have me drenched, that triset would've had me needing oxygen...
Click to expand...

Sounds like you had a great day as well!

packers6211 said:
Awesome lifts brother!! How was Father's day?
Click to expand...

Thanks man. Was great, hope yours was as well.
 
Killer lifting sessions! Glad you had a great Father's Day! I am looking forward to seeing my daddy(and mom) this weekend! Haven't seen them since Christmas!
 
love2liftkat said:
Killer lifting sessions! Glad you had a great Father's Day! I am looking forward to seeing my daddy(and mom) this weekend! Haven't seen them since Christmas!
Click to expand...

They live in Tenessee? I remember you either going there, or driving through there with the kids... I am sure they are just as excited to see you and the grandkids!
 
6/22/2015 Back

- Second last workout of this one. I am hoping to get my arm session in tomorrow, but might not be able to till Wednesday - tomorrow is my daughter grad, but going to try to leave work early - priorities ;)

Meadows Rows
70x8
80x8
95x8
105x8
115x8
125x8

Smith Machine Bent Over Rows
135x10
165x12
175x10
185x8
195x8

- constant tension, with a slight hold at the top

Reeves Deads (using EzBar)
200x5
230x5
260x5
280x5
310x5
310x5
310x5


Pulldowns (wide grip) / Pull Ups (banded)
180x10 / 10
180x10 / 10
180x10 / 10

Stretchers
140x15
140x15
140x15
 
Nice session Simon.

The last time I tried Reeves' they tore me up.

I'm looking forward to trying Breezy's smith row/dead alternating combo soon.
 
How was the garage? Didn't get into mine for my workout last night unfortunately. Seems like the humidity might be even higher today!
 
Congrats to the daughter on graduating!!
 
lol well put!! I am always in amazement of how much he can lift and especially on certain moves. He's one of the strongest guys ive ever seen on the forums. Also is volume is crazy in itself.
 
Yes some serious weights being moved. Good work!!!!!!
 
RegisterJr said:
Nice session Simon.

The last time I tried Reeves' they tore me up.

I'm looking forward to trying Breezy's smith row/dead alternating combo soon.
Click to expand...

Ya that does look good for sure. I am going to start Creeping Death on Friday or Saturday... if there is a day i can work those in I just might...

clown007 said:
How was the garage? Didn't get into mine for my workout last night unfortunately. Seems like the humidity might be even higher today!
Click to expand...

It wasnt too bad, put the front door up, opened the side and got a breeze. But still sweat buckets (not a bad thing). I agree, it is muggy as hell out - which surprised me with those on and off storms for 5-6 hours last night.

turff49 said:
Congrats to the daughter on graduating!!
Click to expand...

Thanks man! Crazy how fast they grow up.
 
IrishSoldier said:
The amount of weight you push in different lifts scares me o.o
Click to expand...

Thanks for checking in Irish. How's your training coming along?

packers6211 said:
lol well put!! I am always in amazement of how much he can lift and especially on certain moves. He's one of the strongest guys ive ever seen on the forums. Also is volume is crazy in itself.
Click to expand...

Thanks Pack, but far from one of the strongest - we all just have a lift we are decent at. Look at your inclines brother.

clown007 said:
Yes some serious weights being moved. Good work!!!!!!
Click to expand...

Thanks man.
 
wasme said:
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?
Click to expand...

Well just a couple ideas would be a vertical style press similar to what you are doing in the smith but on a lever arm similar to how the Cybex Leg press is on a lever arm instead of a platform on a slide guide. Basically like 2 4x6's anchored with a pivot arms to the floor or wall support. Create a foot platform with 2-3 3 foot wide 2x8 & slag bolt it onto the 4x6's. Use a drill to drill a 1 3/4-2 inch holes into 4x6's and put a steel pipe through it to hold the weights. I would keep it tied up onto the wall and just let it down for leg pressing, then lie on the floor and press away. Hell if doing it that way I would make some extensions at the end and use for standing pressing and or a hack squat type movement as well. The leng of the wood and the height of the anchorpoints would be important. To save space I would think getting the anchor point about 18 inches off the floor would put it at a point where the leverage would be better for multiple uses.

Other option would be something like building a 45 degree sled ramp with wood in the center on the upper 2/3 of the ramp. Have a stopper at the bottom of the center wood piece to keep the weight from coming down too far. Then take a $20 movers dolly and add a foot platform get a long metal pipe and u-bolt it down securely to the movers dolly to load weights onto it and set it into the ramp.

Obviously the 2nd option is more work and would take up more space but could easily be built to handle weight up to 1000lbs if you are decent with woodworking.

Me I will more than likely use the lever arm version as it can be propped back up against the wall when not in use, as well as be used for various other exercises.

wasme said:
Outside grib so hans make a wide v like pattern.

Was a tough push, tried to keep the tris isolate
Click to expand...
This is the proper way to do a Triceps PushDown. So many times I see people doing triceps pushdowns and calling them triceps extensions. Not the same exercise!!!!! A triceps push down is a compound movement that uses the pecs heavily along with the triceps the weights used are typically much higher. A triceps extension is an isolation move, there is no movement in the shoulder, only at the elbow.

Hyde said:
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.
Click to expand...
Looks good I actually do these for myself sometimes but never had a name for them just a way that really hit my medial delts.
clown007 said:
My leg extension/curl is a seated variety. Would love to have a lying curl for sure!
Happy Father's Day by the way!
Click to expand...
No need man try doing body weight leg curls on something that will slide across the floor. Works the hams far better than any other hamstring curl in my opinion.
clown007 said:
Do you find the Band Over and Backs help with chest work?
Is it to create a resisted stretch in the pecs and shoulders?
I do a lot of the over and backs but just in my warm-ups for all upper body work. I have never incorporated it into a workout and as a superset for chest exercises.
Click to expand...

Yep mostly to stretch the pecs and also increase the blood flow in the pecs and shoulders. Plus they tend to clear up some impingement.

wasme said:
6/22/2015 Back

- Second last workout of this one. I am hoping to get my arm session in tomorrow, but might not be able to till Wednesday - tomorrow is my daughter grad, but going to try to leave work early - priorities ;)
Click to expand...

Congrats to your daughter!!!!
 
wasme said:
They live in Tenessee? I remember you either going there, or driving through there with the kids... I am sure they are just as excited to see you and the grandkids!
Click to expand...

No, you're right...we just meet them there! That's a halfway point. They are so excited! My mom can't stand that we are more than 10 mins away!

IrishSoldier said:
The amount of weight you push in different lifts scares me o.o
Click to expand...

For real! He's a beast!!
 
MrKleen73 said:
Me I will more than likely use the lever arm version as it can be propped back up against the wall when not in use, as well as be used for various other exercises.

Congrats to your daughter!!!!
Click to expand...

Those both of those build ideas sound great..thanks for sharing.

And re: daughter thanks Chris.

love2liftkat said:
No, you're right...we just meet them there! That's a halfway point. They are so excited! My mom can't stand that we are more than 10 mins away!

For real! He's a beast!!
Click to expand...

I know when I got married, I moved to the city. I used to live 3 miles from my parents house (and they would see my kids all the time), now its 60miles and no where near as often.
 
wasme said:
Those both of those build ideas sound great..thanks for sharing.

And re: daughter thanks Chris.



I know when I got married, I moved to the city. I used to live 3 miles from my parents house (and they would see my kids all the time), now its 60miles and no where near as often.
Click to expand...

Yeah an hour drive makes a difference for sure. Not too much chance for just popping in then. A two way trip like that requires a little scheduling.
 
MrKleen73 said:
Yeah an hour drive makes a difference for sure. Not too much chance for just popping in then. A two way trip like that requires a little scheduling.
Click to expand...

Definitely... and over the summer, when my kids were younger and I would be at work - my mom would always check in on them, bring them a drink or take them out for lunch. I think they all miss those times.
 
6/23/2015 (Yesterday) ARMS

Was able to get my workout in before the grad yesterday, which was a good thing as was able to relax more after a great workout.

Was very proud of my daughter. She had alot of learning challenges when she was young, which she overcame and graduated with both 'Honours' and 'Ontario Scholar' status. She was also a co-captain for two years for her rugby team (although season cut short on her this year with the torn knee).

On to the workout, the last of program 3. Looking at Creeping Death to start Friday or Saturday



Vbar Pushdowns
90x15
90x15
90x15

TRICEPS Quad Superset – 4 ROUNDS

Vbar Pushdowns
110x12
110x12
110x12
110x20

Pronated Kickbacks
25x8
25x8
25x8
25x8

Overhead Tricep Rope Extensions
110x10
110x10
110x10
110x10

Dips
8
8
6
5

- arms really wore out by the time I hit the dips


BICEPS Quad Superset – 4 ROUNDS

Standing DB Curls - hands up
35x8
35x8
35x8
35x8

Preachers
80x6
80x6
80x6
80x6

Hammer Curls
35x10
35x10
35x10
35x10

Reverse Curls
60x8
60x8
60x8
60x8


Arms were pumped to the max.. Tricep doms today...
 
So Creeping Death is set up:

Legs,
Chest/Shoulders
Off
Back
Off
Chest/Shoulders pump
Arms
Repeat

- I think the two off days I will do heavy bag work if recovered. Pretty excited to give this 6 week run a go.
 
Excellent arm workout! Love all the tricep work!
 
Congratulations to your daughter! I still SMHS at your death sessions! Nice work you Beast!
 
Is Creeping Death a targeted chest and arms program? Or is the pump day rotational to pump other body parts as well?
 
A lot of John's programs have two chest/shoulder days (one heavy and one pumping).

The program states "This program will be a 5 day a week program that will place extra emphasis on hams, chest and back" ... first leg workout looks tough right from the get go.
 
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