Wasme's recomp journey....

Glad you beat the heat because that workout would kill a man. It's nice and cool here.
 
7/8/2015 REST

Rest day today, before 4 in a row. Got out for a 5km brisk walk with my wife before work though.

Have a good day all.
 
Meadows finally got his card!

[video=youtube;fYrEd6hRbgE]https://www.youtube.com/watch?v=fYrEd6hRbgE[/video]​
 
Heck yeah!!! It's about time!! So happy for him!! He's worked very hard to get where he is today! Such an inspiration!
 
Four days straight of Meadows... A rest today is definitely in order!!!
Good on ya bro!!!!
 
Nice! Going to start my adventure through the Meadows tonight with Legs :)
 
7/9/2015 Chest and Shoulders + Calves

Pump session this morning... my delts are smoked

Warmup: 5km run

Shoulderok
7.5x20
7.5x20

- first time doing this, no clue what I'm doing, but will learn lol


Smith Machine Bench Press ss Band Over Backs (on all sets 10)
135x10
155x10
185x10
185x15
185x15
185x15
185x15

- no *******, and a deep stretch
- last set needed a rerack around rep 9...


Banded Swiss Bar Press ss Band over Backs (on all sets 10)
145x8
175x8
175x8
175x8
165x8 + 15 partials

- bands really added to this one
- lowered weight for last set as there was no way I'd hit 15 partials after the 8


Side Laterals Partials
45x30
50x30
50x30

DB Front Raise
15x12
15x12
15x12
15x12

- DB at sides, and finshed up over head
- Slow eccentric


Destroyer Sets (Kat Style)
55x60
30x30
20x10
10x16

- last two sets were full range of motion


Standing Calves Raise
205x20
205x20
205x20
205x20
245x20
245x20
245x20
245x20
 
Nice workout!
What is the Destroyer Set (Kat Style)?
 
Excellent, thanks!
Kat decided that Meadows wasn't hard enough so had to add an extra set?!?!?!!!!
Holy!!!!!
 
Ha. That's Kat...

Nice one Simon. I need to start doing O&Bs again.

What are you using for the shoulderok?

It takes a second to get use to. If you need the video again. let me know.
 
RegisterJr said:
Nice one Simon. I need to start doing O&Bs again.

What are you using for the shoulderok?

It takes a second to get use to. If you need the video again. let me know.
Click to expand...

Thanks man, yes can you throw it up in here for me?
clown007 made one for me. Did a great job of it too...was impressed!
 
I can post pics of what I did. No welding needed as I am welding deficient.
 
I saw this on a DIY channel guy used a 4' piece of black pipe with a flange screwed to the bottom end. He slipped his weights down the pipe then slid something that looked like a standard bar collar down the pipe and tightened it so the weights would not shift. Was extremely simple looking to do or make but I had no clue what it was actually for until I watched the video from Thomas' playlist.

Here is a write up for it but being called a macebell. Same premise! Invalid Link Removed
 
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Finished product is first. Tried to attach step by step pics. Pipe is 40" plus an inch for the coupling, 3" for the male-male extension (this is where the weight plates are held, and about an inch on the end. So all told about 45 inches long.
The whole thing screws together and the weights can be adjusted by removing the flange at the end. The pipe is 3/4 inch so standard plates were used for the weights. I put a 5lbs and 2.5lbs plate on it but it can be adjusted up or down accordingly.
All told it cost me 20 bucks Canadian so that would be about 4 bucks in U.S. Dollars :)
I can explain more if need be. Just ask.
 
Seems the same as Kleen found. I just kinda made it up and played at the hardware store lol.
 
WooHoo I would have almost 100 in Canada, I'm a baller! :woohoo:
 
MrKleen73 said:
I saw this on a DIY channel guy used a 4' piece of black pipe with a flange screwed to the bottom end. He slipped his weights down the pipe then slid something that looked like a standard bar collar down the pipe and tightened it so the weights would not shift. Was extremely simple looking to do or make but I had no clue what it was actually for until I watched the video from Thomas' playlist.

Here is a write up for it but being called a macebell. Same premise! Invalid Link Removed
Click to expand...

That's very similar to mine. I drop the weight down and pop a collar clamp on.

clown007 said:
Seems the same as Kleen found. I just kinda made it up and played at the hardware store lol.
Click to expand...

Nice job Clown! Looks like it'll work great.

Piping up there must be way cheaper. The 1" x 43" pipe I bought here was about $15 U.S. I paid about $30 for the rest of the materials, and the welding was free. Still worth it, though.
 
7/10/2015 Arms

Had planned on calves again today too, but I ran out of time before going to work.

Rough night last night... woke at 1230 to the sound of EGGS (6 in total I think) and all hitting our house at the same time. Heard no footsteps 'running away' or anything but they might have been on the grass. So was outside at 1235.. hosing the egg off the house and my wife's car. Then very little sleep as I was wound up and on edge, waiting for it to happen again or something too and to catch the little f**kers in the act.

Got up this morning, went out for my run, only to see I missed 2 eggs in the dark... so cleaned that off (which was harder as it had set it). First thing that comes to mind - is which kid did something, that caused that retaliation... If you remember we had a similar problem last year that involved a high powered pellet gun on 3 different occasions.

Video camera will get set up in the window tonight, as that seemed to solve the issue last time. Feels weird though, and personal.

Anyways... on to the workout.

Warmup: 5km


Vbar Pushdowns ss DB Curls
80x20 / 25x6
90x20 / 25x6
100x20 / 35x6
100x20 / 35x6
100x20 / 35x6
100x20 / 35x6

- Pushdowns, first 10 rps hard flex at bottom, final 10 reps pumping motion
- Curls 3 second decent


Dips ss Barbell Curls
15 / 95x8
15 / 95x8
15 / 95x8
15 / 95x8

- 3 second decent on curls
- dips slow eccentric (2-3 sec)


Incline Skullcrushers ss Reverse EZ Curls
80x12 / 70x12
80x12 / 70x12
80x12 / 70x12
80x12 / 70x12


100's

Tricep Pushdowns
60x100 (52,68,80,95,100)

Biceps Ez Bar Curls
45x100 (26,39,54,62,71,84,92,100)
 
Sorry to hear about the eggs. That's brutal.
Sushi makes everything better though! Especially all you can eat!
 
Eh, it's summer time. Kids do stupid things if they're allowed to run the streets. May not be personal...

Seems unlikely the grudge from last year was put on hold for a year.

At least you pumped them arms up for fightin', if need be.
 
That Kat chick is crazy! You can't listen to her!

Killer workouts Simon! Love the new shoulderok! Great work clown007! Sucks about the stupid egg mess again! Hope you get that straightened out! Enjoy the sushi! I made you a bowl but you never showed!
Invalid Link Removed
 
I want his bowl!
 
RegisterJr said:
Eh, it's summer time. Kids do stupid things if they're allowed to run the streets. May not be personal...
Click to expand...

Agree with the grudge.. I think that was different. However, considering we were the only house hit and all eggs landed at the same time just makes me wonder... we'll see what the next few days bring.

love2liftkat said:
That Kat chick is crazy! You can't listen to her!
Enjoy the sushi! I made you a bowl but you never showed!
Invalid Link Removed
Click to expand...

LOL she's a crazy beast!

That looks awesome kat!

RegisterJr said:
I want his bowl!
Click to expand...

:fing26:

clown007 said:
And pepper steak!!!!!!
Click to expand...

Yep will be trying that tonight for sure!
 
Need to start boxing practice outside and maybe use one of the heathens if you catch them! Sweet workout!!!
 
7/11/2015 LEGS

Sushi Friday night was simply awesome! Lots of sushimi, rolls, steak/chicken skewers downed..

Week 3 starts with another painful leg session. Hot and humid in the garage, walking

lunges with chains across the grass was a bit of relief from that as tough as they were.

Warmup: 5km


Calves
185x30
185x30
185x30
185x30
185x30

- hammered out 30 reps with a deep stretch 10 and 20th reps


Leg Curls
80x12
90x12
100x12
110x12
110x12
110x12
110x12

- 10 second iso hold at the end of each set


Banded Leg Press (in Smith)
225x15
315x15
405x15
425x15
435x15
445x15
445x17

- Red Bands used
- Last set to failure


Squats superset Walking Lunges with Chains
135x8 / 8 per side with 2 sets of chains
185x8 / 8 per side with 3 sets of chains
205x8 / 8 per side with 4 sets of chains
225x8 / 8 per side with 4 sets of chains
225x8 / 8 per side with 4 sets of chains

- down to parallel
- lunges left side done for 8 then right for 8


Leg Extensions
90x10
90x10
90x10
90x10

- These were supposed to have a 3 second hold each set but my knees were not cooperating

so just did straight reps, keeping it light


Stiff Leg Deadlifts
160x15
160x15
160x15

- on each set after 12, I was looking for more oxygen..got through it though


Was a great session. After which went to my parents for the afternoon and dinner. No

time for an update last night. Dad made an awesome bbq with steaks, chicken and so cool

sausages.. apple and onion as well as chili peach. Both flavors were great.
 
7/12/2015 Chest, Shoulders, Triceps, Back, Biceps, Calves

When I read todays workout, I thought what am I not doing ... this was long and

gruelling clocking in at minutes

Warmup: 5km brisk walk with wife (legs very sore)


Incline Banded Swiss Bar Press
145x8
165x8
175x8
175x8
175x8
175x8

- hard flex at the top


Incline Barbell Press
155x6
185x6
225x6
245x6
255x6
265x4


Neutral Grip DB Press
65x10
75x10
75x10
75x10

- deep stretch at bottom, no *******


Reverse Band Bench Press
225x5
255x5
275x5
275x5
275x3,2

- Orange Bands
- Focus on contracting chest
- Last set had to re rack breifly


V Bar Pushdowns
110x15
110x15
110x15
110x15
110x15

- 20 seconds rest between sets
- continous tension


DB Lateral Raises
20x10
25x10
25x10
25x10

- 20 seconds rest


DB Bentover Laterals
15x30
15x30
15x30

- head on inclined bench


Wide Grip Lat Pulldowns
180x10
180x10
180x10
180x10
180x10
180x10

- 10 second ISO hold on last rep of each set


EZ Bar Curls
85x10
85x8
75x9
65x10

- 10 seconds rest between sets, lost strength fast
- 8/9 count on sets 2 and 3, were good reps - did sloppy ones to get to 10 after that


Standing Calf Raises
205x15
205x15
205x15
205x15
205x15
205x15

- focused on the stretch and up



Rest day tomorrow..phew!
 
Hell of some workouts! Legs must be hammered. I'd say you will have to walk on your hands, but after today's chest and shoulders you won't be able to do that either!
 
Damn man you just about covered everything in that workout. Seems odd to me but I bet that was exhausting. Good work!
 
Those were long...

He's not as big on the O&Bs this go round?

clown007 said:
Hell of some workouts! Legs must be hammered. I'd say you will have to walk on your hands, but after today's chest and shoulders you won't be able to do that either!
Click to expand...

Lol
 
Good god what a workout! Don't bring that sh1t down to Myrtle, you'll never have time for the beach. Have to do my simple workout...
 
clown007 said:
Hell of some workouts! Legs must be hammered. I'd say you will have to walk on your hands, but after today's chest and shoulders you won't be able to do that either!
Click to expand...

LOL... ya pretty tough ones... glad tomorrow is an off day

joh408 said:
Damn man you just about covered everything in that workout. Seems odd to me but I bet that was exhausting. Good work!
Click to expand...

Its the first time I have seen Meadows throw so many different body parts into a workout... mind you there his method to his madness

RegisterJr said:
Those were long...

He's not as big on the O&Bs this go round?

Lol
Click to expand...

Seems to be only on the 'pump' days.. Those seem to be far more shoulder driven as well.

turff49 said:
Good god what a workout! Don't bring that sh1t down to Myrtle, you'll never have time for the beach. Have to do my simple workout...
Click to expand...

LMAO.. if we do one of these we won't have time for pints you mean!
 
Whew! Double whew! If that workout doesn't trigger muscle growth, I'm not sure what will! Nice job snow beast!
 
Im going to have to step up my inclines your killing it!!! Nice numbers all around brother.


wasme said:
7/12/2015 Chest, Shoulders, Triceps, Back, Biceps, Calves

When I read todays workout, I thought what am I not doing ... this was long and

gruelling clocking in at minutes

Warmup: 5km brisk walk with wife (legs very sore)


Incline Banded Swiss Bar Press
145x8
165x8
175x8
175x8
175x8
175x8

- hard flex at the top


Incline Barbell Press
155x6
185x6
225x6
245x6
255x6
265x4


Neutral Grip DB Press
65x10
75x10
75x10
75x10

- deep stretch at bottom, no *******


Reverse Band Bench Press
225x5
255x5
275x5
275x5
275x3,2

- Orange Bands
- Focus on contracting chest
- Last set had to re rack breifly


V Bar Pushdowns
110x15
110x15
110x15
110x15
110x15

- 20 seconds rest between sets
- continous tension


DB Lateral Raises
20x10
25x10
25x10
25x10

- 20 seconds rest


DB Bentover Laterals
15x30
15x30
15x30

- head on inclined bench


Wide Grip Lat Pulldowns
180x10
180x10
180x10
180x10
180x10
180x10

- 10 second ISO hold on last rep of each set


EZ Bar Curls
85x10
85x8
75x9
65x10

- 10 seconds rest between sets, lost strength fast
- 8/9 count on sets 2 and 3, were good reps - did sloppy ones to get to 10 after that


Standing Calf Raises
205x15
205x15
205x15
205x15
205x15
205x15

- focused on the stretch and up



Rest day tomorrow..phew!
Click to expand...
 
Sheesh!! I think you need a couple of rest days after all of that! I couldn't even read the leg workout! My legs already hurt and that was making them cringe!
 
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