Wasme's recomp journey....

wasme said:
7/1/2015 REST DAY

We'll call this an active rest

Today is Canada Day = no work. Sun is shining, just need a plan (wife and kids are away). I think a bbq and a couple of beers in the sun are in order.
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Sounds just like what is needed!!! Enjoy man!
 
Sounds like great plans to me! Enjoy your day!
 
Yes good plan indeed!!!!
A nice steak on the bbq sounds perfect!
 
Sounds good to me!!
 
Nice work, that back workout looked brutal! Your active rest day looks like a good cardio day for me. LOL
 
love2liftkat said:
Sounds like great plans to me! Enjoy your day!
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Thanks Kat!

clown007 said:
Yes good plan indeed!!!!
A nice steak on the bbq sounds perfect!
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It was... :)

RegisterJr said:
Sounds good to me!!
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:thumbsup:

MrKleen73 said:
Nice work, that back workout looked brutal! Your active rest day looks like a good cardio day for me. LOL
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..upper back quite sore today! Yep got the cardio in.

Hyde said:
Nice work! Reeboks look dope, btw.
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Thanks man!
 
7/2/2015 Chest and Shoulders + Calves

Chest got a beautiful pump in this one. SHoulders will be sore tomorrow.


Machine Flyes
80x10
90x10
100x10
110x10
110x10
110x10
110x10

- hold and flex for 1 second at the top


DB Side Laterals ss Pec Minor Dips
15x8 / 12
25x8 / 12
25x8 / 12
25x8 / 10
25x8 / 9


Rear Crossovers ss Cable Crossovers
60x15 + 15p / 60x15
60x15 + 15p / 60x15
60x15 + 15p / 60x15
60x15 + 15p / 60x15

- 15 rear crossovers with a squeeze, then 15 partials out of the starting position. THese hurt



DB Overhead Press ss Pec Minor Dips
60x8
drop 45x8
drop 30x8
drop 15x11 / 8 dips
60x8
drop 45x8
drop 30x8
drop 15x9 / 8 dips

- presses were seated with back support
- 2 working sets with 3 drops


Standing Calf Raises (flex at top) ss DB Shrugs (5 second pause on last rep)
205x20 / 70x15
205x20 / 70x15
205x20 / 70x15
245x20 / 80x15
245x20 / 80x15
245x20 / 80x15
245x20 / 80x15
245x20 / 80x15
 
Yeah, I'd be hurting after that one! Those machine flyes and then all those crossovers would've burned me out quick.
 
The volume on the secondary chest/shoulder day is intense.

Are calves done every day?
 
Simon is ready now for CrossFit! Lol. Killing these lifts!
 
turff49 said:
Yeah, I'd be hurting after that one! Those machine flyes and then all those crossovers would've burned me out quick.
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Got some doms this morning... arms up tonight

RegisterJr said:
The volume on the secondary chest/shoulder day is intense.

Are calves done every day?
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John says upto 5 times a week depending on recovery. Calves are bit sore today, but will do them again tonight.

kenpoengineer said:
Simon is ready now for CrossFit! Lol. Killing these lifts!
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LOL, thanks brother
 
I need to do more calves...
 
Man I'm trying to get back into some volume to get ready for an aggressive off-season routine, and it is f*cking rough. After all my dynamic warmup both days, I did sets of 10 reps w/ the SSB Wednesday and went in today for sets of 10 on sumo pulls w/ straps, plus one 3-5 rep set both days. I only got 7 totals sets on both days, not counting the dynamic activation warmup. I was dead after both routines, and my leg DOMS is off the chain.

Volume is really something you have to grow accustomed to with hard work over time.
 
RegisterJr said:
I need to do more calves...
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So do i lol

Hyde said:
Man I'm trying to get back into some volume to get ready for an aggressive off-season routine, and it is f*cking rough. After all my dynamic warmup both days, I did sets of 10 reps w/ the SSB Wednesday and went in today for sets of 10 on sumo pulls w/ straps, plus one 3-5 rep set both days. I only got 7 totals sets on both days, not counting the dynamic activation warmup. I was dead after both routines, and my leg DOMS is off the chain.

Volume is really something you have to grow accustomed to with hard work over time.
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Nice.. ya I remember when I first ramped up the volume I was exhausted. Now, when I up the intensity with that volume it just toasts me.. lol
 
7/3/2014 Arms / Calves

Last day of the first week... so far impressed. Each workout has left with doms somewhere... tomorrow is back into legs.

Picked up a trap / hex bar today. Got a sweet deal that not only was a great price but saved me a drive across the city which is never fun...thanks for the find clown007


Superset 1

Vbar Pushdows / Fat Grip DB Curls
80x10 / 25x6
90x10 / 25x6
90x10 / 25x6
100x10 / 30x6
110x10 / 35x6
110x10 / 35x6
110x10 / 35x6

- pushdowns flex ever rep
- curls 3 second decent


Superset 2

Dips / Fat Grip Barbell Curl
8 / 85x6
8 / 95x6
8 / 95x6
8 / 95x6

- 3 second decent on both, and in turn killed both


Superset 3

Smith Machine Banded JM Press / Hammer Curls
105x8 / 35x15
105x8 / 40x15
105x8 / 40x15
105x8 / 40x15

- pro minis used, really made the ******* tough


Standing Calf Raises
205x15 + 10 second hold on last rep
225x15 + 10 sec .....
255x15 + 10 sec .....
265x15 + 10 sec .....
275x15 + 10 sec .....
275x15 + 10 sec .....


Added: Bicep and Tricep 100's

Tricep: Rope Extensions (50x100) pauses at 34,51,66,80,93
Bicep: EZ Bar Curls (35x100) pauses at 33,49,65,78,90,97


...had to wait to shower, as my arms did not want to go over head
 
You're just accumulating a gym over there.
 
Yeah, I'm not sure who I want to move in next to, him or Mark! Fat grips make a big difference on curls. I need to get some new ones as I loaned mine out and never got them back.
You guys and your 100 rep sets, do you ever take the tension off by setting the weights down? When I've tried them they have killed my ego and my joints...lol
 
No problem Wasme, glad to help!

I love the fat grips for lots of movements. Great little addition!!!
 
turff49 said:
You guys and your 100 rep sets, do you ever take the tension off by setting the weights down? When I've tried them they have killed my ego and my joints...lol
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I do. When I say "with pauses", I set the bar down for a 2-3 count then hit some more. Some days there are lots of pauses...
 
RegisterJr said:
I do. When I say "with pauses", I set the bar down for a 2-3 count then hit some more. Some days there are lots of pauses...
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Paul Carter is big on them because they're very easy to fit in, time-wise, and can be done multiple days/wk to force some new growth. 100 rep sets are a powerful stimulus that seems to be easier to recover from. He said he's used them (like on partial leg extensions) for up to a week straight. Ouch.

Those are some heavy Smith JM presses, Wasme! The 105+ bands would be brutal (you don't have very good leverage to drive through on that lift, after all).
 
Killer workouts Simon! I want to see a pic of your gym! Sounds pretty awesome!
 
RegisterJr said:
You're just accumulating a gym over there.
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I need a bigger garage!

turff49 said:
Yeah, I'm not sure who I want to move in next to, him or Mark! Fat grips make a big difference on curls. I need to get some new ones as I loaned mine out and never got them back.
You guys and your 100 rep sets, do you ever take the tension off by setting the weights down? When I've tried them they have killed my ego and my joints...lol
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Now Mark has a big garage!

Ya was diggin' the fat gripz.. on the pause i put it down, right down the number and pick it up. The 100 rep write up I read said the number should be your seconds off before going again, so if you got 35 in and then 18 more.. you'd get 18 seconds break. I'm taking maybe 6 seconds. Love the pain.

clown007 said:
No problem Wasme, glad to help!

I love the fat grips for lots of movements. Great little addition!!!
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They were called for if available.. so figured i best do as he said!
 
RegisterJr said:
I do. When I say "with pauses", I set the bar down for a 2-3 count then hit some more. Some days there are lots of pauses...
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Ya depending on the lead up to the 100's there can be a lot of pauses lol

Hyde said:
Paul Carter is big on them because they're very easy to fit in, time-wise, and can be done multiple days/wk to force some new growth. 100 rep sets are a powerful stimulus that seems to be easier to recover from. He said he's used them (like on partial leg extensions) for up to a week straight. Ouch.

Those are some heavy Smith JM presses, Wasme! The 105+ bands would be brutal (you don't have very good leverage to drive through on that lift, after all).
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Ya the were tough, and the band stretch at the top was very significant.

love2liftkat said:
Killer workouts Simon! I want to see a pic of your gym! Sounds pretty awesome!
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Thanks Kat. I better get the cleaning lady in then lol
 
7/4/2015 LEGS

Warmup: 5km

Leg Curls
70x15
80x15
90x15
100x20
100x20
145x6
150x6


Smith Leg Press superset with Walking Lunges
225x15
315x15
405x15
455x15 / 2 sets of chains for 8
455x15 / 3 sets of chains for 8
455x15 / 3 sets of chains for 10
455x15 / 3 sets of chains for 10
455x15 / 3 sets of chains for 12

- this was brutal enough said
- walking lunges with chains were in place of smith lunges, as I was doing leg press in the smith


Squats
155x8
205x8
225x8
225x8
225x8

- go below parallel, up and *******, 2 deep breathes and back down
- totally finished me off


STiff Legged Deadlifts
160x10
180x10
180x10
180x10
 
Brutal workout Simon. Lunges with chains had to be awkward as heck! Sets of 20 on leg curls had to bring on a little bit hamstring cramps too...
 
Squats after all that?

I don't think so.

He used to be generous and put squats right after the curls and before the leg presses/other. lol
 
GVT on hormones!? Wow!
 
turff49 said:
Brutal workout Simon. Lunges with chains had to be awkward as heck! Sets of 20 on leg curls had to bring on a little bit hamstring cramps too...
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I was doing walking lunges between the two houses.. on the last set almost fell over twice lol.

There Leg curls were tough right out of the gate - the 6's though were just heavy and hurt

RegisterJr said:
Squats after all that?

I don't think so.

He used to be generous and put squats right after the curls and before the leg presses/other. lol
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I think that is why this is one of his more advanced programs. Legs are sore today and wait till you see the additions to chest / shoulder day...

kenpoengineer said:
GVT on hormones!? Wow!
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...my knees arent happy today
 
7/5/2015 Chest, Shoulders, Back, Triceps, Calves

My glutes were sore as heck this morning. Also, found my knees took a pounding. That said, decided to go for a brisk 5km walk with my wife instead of a run. Loosened me up and cardio is cardio..


Incline DB Press - slight incline
45x8
55x8
65x8
75x8
85x8
95x7
100x4

- no l0ckout, continuous tension


Incline Bench Press
135x8
185x8
205x8
225x8
245x6
265x4

- no l0ckout


Stretch Pushups
15
15
13


Smith Decline Bench Press
185x15
185x15
185x11,4

- continuous tension
- last set had to rerack for a 5 count before continuing

Vbar Pushdowns
110x15
120x15
130x15
130x15
130x15

- straight pumping, no flexing
- go as heavy as possible
- 15 was a struggle on the last couple of sets

DB Side Laterals
20x8 + 15 partials
20x8 + 15 partials
20x8 + 15 partials
20x8 + 15 partials

- paritals out of the bottom
- the partials actually killed


Band Pull Aparts superset Face Pulls
10 / 90x10
10 / 90x10
10 / 90x10
10 / 90x10

Narrow Grip Chin Ups
10
10
9
8

Standing Calf Raises
205x30
205x30
205x30
205x30
205x30
205x30
205x30
205x30

- each set performed 10 reps / 10 sec hold at top / 10 reps / 10 sec / 10 reps / 10 secs
 
Walking lunges with chains sounds pretty bad a** to me!

It's almost like you can here an evil laugh from Meadows when you see those workouts!! Ouch!!! Way to push through!!!
 
My Lord! These sessions go on forever- you are going from beast to super beast!
 
love2liftkat said:
Walking lunges with chains sounds pretty bad a** to me!

It's almost like you can here an evil laugh from Meadows when you see those workouts!! Ouch!!! Way to push through!!!
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Is that what that sound is in the back corner of the garage! llol

kenpoengineer said:
My Lord! These sessions go on forever- you are going from beast to super beast!
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Today's was really long.. even becomes a little bit of a mental struggle staying totally focused - and it was hot as heck in the garage.
 
Those incline numbers... Dam.

Wait, there is a guy named 'John' giggling in the back corner of your garage and your glutes and knees are sore? Is there something you aren't telling us?
 
Those incline numbers are solid buddy! Jeez!!!!!!
 
I'm starting to get jealous of his incline #'s, getting better than mine! Just kidding Simon...lol
Honestly, I don't think I could keep up with you on that workout. Lot of weight and some high reps. This program is going to pay big dividends to you.
 
RegisterJr said:
Those incline numbers... Dam.
Wait, there is a guy named 'John' giggling in the back corner of your garage and your glutes and knees are sore? Is there something you aren't telling us?
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Coulda swore his name was Tom.. dammit

clown007 said:
Those incline numbers are solid buddy! Jeez!!!!!!
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Thanks bro

turff49 said:
I'm starting to get jealous of his incline #'s, getting better than mine! Just kidding Simon...lol
Honestly, I don't think I could keep up with you on that workout. Lot of weight and some high reps. This program is going to pay big dividends to you.
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I hope so. Today my entire body has doms lol. Rest day though.. (following his prescribed days on/off)

packers6211 said:
Awesome lifts brother!!! I need to start doing incline db presses.
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Couple of 25lb plates under the feet of the bench to give it a very slight incline.
 
7/6/2015 REST DAY

- Went for a 5km brisk walk with my wife before work. Significant doms (still in legs, and today in chest/upper back) .. going to up the protein.
 
7/7/2015 Back / Calves

Got up early to try to beat the heat today and get my workout done. Garage was hot/humid...sweat like crazy.


Warmup: 5km


Meadows/One Arm Row Supersets
50x6/6
65x6/6
80x6/6
95x6/6
105x6/6
105x6/6
105x6/6

- one arm barbell row, to meadows (same arm), then repeat on other side
- an oxygen mask would be helpful with this one


DB Shrugs
70x12
70x12
70x12
70x12

- 3 second hold on each rep


Hammer Grip Pull Downs (Wide)
180x10
180x10
180x10
180x10

- good stretch on each rep


DB Rows on Incline Bench
35x10
45x10
45x10
45x10

- keep elbows up and flaring out to engage rhomboids
- good stretch at the bottom, hard flex at the top


Stretchers
130x15
130x15
130x15
130x15


Smith Lat Pulls
105x10
105x10
105x10
105x10


Calf Raises
7 sets of 25

- performed standing on a block, 45 pound plate in each hand
 
Wicked shoulder lifts wasme!! How's the fam doing and do you still get out and run when you can?
 
Oh my!! Super setting the Meadows and one arms again. You sir are a masochist. I'm only game for those like once every 6 months. They are simply brutal
 
Gonna try this superset after my BB rows tomorrow. Strong work Simon.
 
This program is ridiculous man! You are killing it when it looks like it could kill you!
 
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