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Wasme's recomp journey....

7/14 /2015 BACK, Biceps and Calves

Didn't get chance to get my update in yesterday but had a great session. Slightly tweaked my back on rack pulls but this morning it seems ok. And today is a prescribed rest day so will definitely be good to go tomorrow.


One Arm Barbell Rows
50x8
70x8
95x8
105x8
115x8
115x8
115x8


Cable Low Row superset Stretchers
140x10 / 120x10
150x10 / 120x10
150x10 / 120x10
150x10 / 120x10

- low rows hard squeeze for 1 count
- stretchers really worked the stretch


DB Shrugs
80x25
80x25
80x25
drop 50x25

- continuous tension with no pause at the top
- drop said was agonizing


Rack Pulls superset Banded Hyperextensions
135x6 / 15
185x6 / 15
225x6 / 15
265x6 / 15
285x6 / 15
305x6 / 15

- pulls were from knee level, this posed a problem for me I think and caused the tweak. Next time I will sit the bar midshin.


Trap Bar Deadlifts
185x8
185x8
185x8

- this was not part of the program today, but wanted to try the trap bar out. Kept weight low to get a feel for it, and because my back was feeling those rack pulls. Found the handles pretty far apart but all in all, like the bar.


EZ Bar Curls with Fat Gripz and 10 second rests
85x10
85x7
75x9
75x8
65x9
remove fat gripz
65x10+30 partials

- this was really tough. It is impossible to hold any strength at 10 seconds rest
- the fat gripz destroyed my forearms, the partials I had to pause a few times as my forearms were cramping


Standing Calf Raises
205x10
205x10
275x10
275x10
275x10
275x10
275x10
275x10
 
7/15/2015 REST DAY

Upper back/lats are very sore today. Tweak in my back has left some slight tenderness today, but nothing to worry about - which is a good thing. Don't want to derail now... lol
 
With the trap bar, I will flip it over so the handles are underneath, that way I get a greater ROM. Really like the bar!!!!
 
Yeah. That way I am gripping at about the same height as a regular deadlift.
 
A rack pull hyper combo is very taxing on the low back. Hope it's gone today man.

clown007 said:
With the trap bar, I will flip it over so the handles are underneath, that way I get a greater ROM. Really like the bar!!!!
Click to expand...

Brilliant!
 
Where was your foot placement on the rack pulls? May need to go a little wider.
10 second rest with 85, you trying to push the very limits...lol and with fat grips? Geez!
 
RegisterJr said:
A rack pull hyper combo is very taxing on the low back. Hope it's gone today man.



Brilliant!
Click to expand...

My thoughts as well, FWIW - and I'm the exact same way: I know better than to ever start at the knee. It's too far away from my body to start the pull. Need to get below the knee or above for safety and tightness sake. Also it's important not to round the back or start bouncing it at the end if you fatigue. If I really force reps on a rack pull, that's when I'll get out of position and tweak. I have to remember to check my ego.
 
clown007 said:
Yeah. That way I am gripping at about the same height as a regular deadlift.
Click to expand...

Will try that next time, thanks man.

RegisterJr said:
A rack pull hyper combo is very taxing on the low back. Hope it's gone today man.
Click to expand...

Good to go today.. :)

Brilliant!
Click to expand...

That's cause he's Canadian! ...here it comes..

turff49 said:
Where was your foot placement on the rack pulls? May need to go a little wider.
10 second rest with 85, you trying to push the very limits...lol and with fat grips? Geez!
Click to expand...

Tried to get as close to the bar as i could without rounding back. In the end that is exactly what happened though.

Oh the curls were brutal, the fat grips just destroyed my forearms. As you can see with those breaks the weight was dropping fast.

Hyde said:
My thoughts as well, FWIW - and I'm the exact same way: I know better than to ever start at the knee. It's too far away from my body to start the pull. Need to get below the knee or above for safety and tightness sake. Also it's important not to round the back or start bouncing it at the end if you fatigue. If I really force reps on a rack pull, that's when I'll get out of position and tweak. I have to remember to check my ego.
Click to expand...

...I will only pull midshin from now on. As my back rounded and hence the tweak.
 
I think you'll like the upside down bar approach. The bars in normal position feel more like a neutral grip rack pull from shins to me (a bit lower).

I like the fat grips on reverse pulldowns or reverse grip chins as well. Biceps and forearms get so pumped with that.
 
7/16/2015 Chest and Shoulders

Busy day today, was home from work for a couple of hours before getting to the garage - which never helps my mood lol

Shoulderok
10
10
10


Swiss Bar Press
105x10
125x10
135x20
145x20
155x15
165x12
165x9 + 16 partials

- continuous tension
- the sets to 20 felt like an eternity but turned my pecs into rocks
- the partials was supposed to be to 20, but at 14 i thought the bar was going to just drop on me, squeezed out two more and called it.


Dips superset Stretch Pushups
11 / 12
10 / 12
10 / 11
10 / 10

- good superset here just wore the chest out



Reverse Cable Crossovers superset Cable Crossovers
60x15 / 60x10
60x15 / 60x10
60x15 / 60x10

- on reverse 2 second flex / hold on each rep



Destroyers
60x60
30x30
15x15 - full reps
10x13 - full reps


SpiderCrawls
3 circuits
3 circuits
3 circuits
 
Spider crawls, miss them.

You kids and your modified destroyers. Nice work Simon
 
I definitely have to get a swiss bar!
Nice workout Wasme!!!!
 
Definitely a lot of volume with intensity. Sets of 20 always take their tole.
 
RegisterJr said:
Spider crawls, miss them.

You kids and your modified destroyers. Nice work Simon
Click to expand...

Yes, been a while since I have done those. Same pain! ;)

Adding that final set to destroyers is just pain personified..

clown007 said:
I definitely have to get a swiss bar!
Nice workout Wasme!!!!
Click to expand...

Thanks man, and yes its become a staple.

turff49 said:
Definitely a lot of volume with intensity. Sets of 20 always take their tole.
Click to expand...

The 20's were rough.
 
Awesome work!! Doing the destroyers like that just tops it all off! Definitely a killer finisher! Smart call on the Swiss press! That's a ton of volume!!
 
clown007 said:
With the trap bar, I will flip it over so the handles are underneath, that way I get a greater ROM. Really like the bar!!!!
Click to expand...
Yes this is how I do mine. Actually mine does not even have the elevated handles. I picked it that way for the increased ROM as well. When you see trap bar deadlift it is typically a Full ROM lift the extended handles are so you can really load the trap with heavier weight than you can deadlift. So you are starting more or less like a neutral grip rack dead. Hell you would probably do better doing them for rack deads if you have a hard time with the form on a rack dead. Much easier to get the weight closer to center mass for the big pull.
wasme said:
So the raised bars face the floor?
Click to expand...
If not specifically working traps or partial range deads yes.
clown007 said:
Yeah. That way I am gripping at about the same height as a regular deadlift.
Click to expand...
BOOM!
clown007 said:
I think you'll like the upside down bar approach. The bars in normal position feel more like a neutral grip rack pull from shins to me (a bit lower).

I like the fat grips on reverse pulldowns or reverse grip chins as well. Biceps and forearms get so pumped with that.
Click to expand...
Precisely my take on the higher starting position...
 
MrKleen73 said:
Yes this is how I do mine. Actually mine does not even have the elevated handles. I picked it that way for the increased ROM as well. When you see trap bar deadlift it is typically a Full ROM lift the extended handles are so you can really load the trap with heavier weight than you can deadlift. So you are starting more or less like a neutral grip rack dead. Hell you would probably do better doing them for rack deads if you have a hard time with the form on a rack dead. Much easier to get the weight closer to center mass for the big pull.

If not specifically working traps or partial range deads yes.

BOOM!

Precisely my take on the higher starting position...
Click to expand...

Thanks for the input Chris... always appreciated
 
7/17/2015 Arms / Calves

Really getting a feel for the fat gripz...


V Bar Pushdowns
90x10
90x10
90x10


Tri Set 1

V Bar Pushdowns
100x15
100x15
100x15
100x15
100x15

Fat Grip DB Curls
35x8
35x8
35x8
35x8
35x8

Dips
10
10
10
10
10


Tri set 2

Fat Grip Barbell Curls - 3 second decent
85x8
85x8
85x8
85x6
85x5

Bent Over Rope Extensions
100x15
100x15
100x15
100x15
100x15


Ez Bar Reverse Curls
60x15
60x15
60x15
60x15
60x15


Seated Calf Raises
135x20
145x20
155x20
165x20
175x20
175x20
175x20
175x20


Tricep / Bicep 100's

Rope Pushdowns
60x45,60,76,89,100 (pauses on these numbers)

Ez Bar Curls
45x30,46,60,70,79,88,94,100 (pauses on these numbers)



Showering after this one was difficult to say the least.
 
Killin those arms man
 
Your arms have to be growing with the volume and weights you been tossing around. Or maybe you already put CT to shame...
 
CT Fletcher.
 
You have to name popular Canadians, he's not familiar with the American ones.

Like bieber, Celine dion, or ... I guess that's it.
 
RegisterJr said:
You have to name popular Canadians, he's not familiar with the American ones.

Like bieber, Celine dion, or ... I guess that's it.
Click to expand...

Lmfao!!
 
The Canadian Bodybuilding Mammoth who was built entirely from Muscle Tech products! 300lbs of pure MuscleTech goodness!!!!!
 
Just googled him. All muscle tech my ***. lol
 
Muscle tech still makes a product...lol
 
Only the most hyped products around!!!
 
7/18/2015 Legs

Seemed to have developed a bit of a muscle strain. Left side of body, upper back.. feels like it has been punched, pain radiates through chest. Started after my last chest day, and getting a bit worse. Didn't hamper legs though.

Leg Curls
80x10
90x10
100x10
110x10
120x10
125x10
125x10
drop 95x8
drop 65x8+25 partials

- started things off right today..


Banded Leg Press (in Smith from Floor)
225x15
315x15
405x15
425x15
445x15
445x12
445x11

- 2 sets of bands on each side (pro minis and monster minis used)
- The band resistance at the top was very noticeable and I couldn't get all my reps in for the last 2 sets


Squats
135x8
185x8
205x8
225x8
235x8
235x8
235x7
235x6

- 3 second decents
- just above parallel


Leg Press
225x45

- yep back in the leg press, for one all out set to failure using 50% of weight used in the previous exercises. Legs were pumped right up.



Stiff Legged Deads
160x8
180x8
190x8
190x8


...going to the Keg Steakhouse for dinner tonight, looking forward to that!
 
Keg is the place to make everything feel better!!

If the back pain persists, you may want to try a massage. I had an issue sounding similar- a slight vertebrae out of place which ended up causing sharp pains in my ribs and chest. Chiro couldn't do anything to maintain a pain-free status, but a massage worked wonders. She reached under the pec through the armpit and released the muscle tension.
May be worth a try if it doesn't go away.
 
clown007 said:
Keg is the place to make everything feel better!!

If the back pain persists, you may want to try a massage. I had an issue sounding similar- a slight vertebrae out of place which ended up causing sharp pains in my ribs and chest. Chiro couldn't do anything to maintain a pain-free status, but a massage worked wonders. She reached under the pec through the armpit and released the muscle tension.
May be worth a try if it doesn't go away.
Click to expand...

Thanks man.. I just might have to.

And yep... baseball sirloin, loaded potato... coming my way!
 
Twice baked potato is amazing!
 
Having a keg with your steak?

It certainly didn't hamper your leg work. You tore it up.

Oh my goodness, I want a twice baked potato now...
 
wasme said:
7/18/2015 Legs

Seemed to have developed a bit of a muscle strain. Left side of body, upper back.. feels like it has been punched, pain radiates through chest. Started after my last chest day, and getting a bit worse. Didn't hamper legs though.

Leg Curls
80x10
90x10
100x10
110x10
120x10
125x10
125x10
drop 95x8
drop 65x8+25 partials

- started things off right today..


Banded Leg Press (in Smith from Floor)
225x15
315x15
405x15
425x15
445x15
445x12
445x11

- 2 sets of bands on each side (pro minis and monster minis used)
- The band resistance at the top was very noticeable and I couldn't get all my reps in for the last 2 sets


Squats
135x8
185x8
205x8
225x8
235x8
235x8
235x7
235x6

- 3 second decents
- just above parallel


Leg Press
225x45

- yep back in the leg press, for one all out set to failure using 50% of weight used in the previous exercises. Legs were pumped right up.



Stiff Legged Deads
160x8
180x8
190x8
190x8


...going to the Keg Steakhouse for dinner tonight, looking forward to that!
Click to expand...

I'm jealous! I get back issue and it makes me stop, you just motor right along...lol
Great session, 45 reps on leg press single set, that is awesome.
That is an odd symptom for the back issue, radiating to the chest. Wonder if it's the same type issue Chris was having...
 
turff49 said:
I'm jealous! I get back issue and it makes me stop, you just motor right along...lol
Great session, 45 reps on leg press single set, that is awesome.
That is an odd symptom for the back issue, radiating to the chest. Wonder if it's the same type issue Chris was having...
Click to expand...

Ahh, to be young again! Hope you heal fast Simon.
 
turff49 said:
I'm jealous! I get back issue and it makes me stop, you just motor right along...lol
Great session, 45 reps on leg press single set, that is awesome.
That is an odd symptom for the back issue, radiating to the chest. Wonder if it's the same type issue Chris was having...
Click to expand...

I had the exact same symptoms. Pain in my back that radiates and refers into the chest. Going to the chiro I found out my T2 was slightly out of place and that was impacting my rib cage which then transferred to my chest. The interconnectedness of the body is incredible.
Anyway I was able to find a great masseuse who worked on the muscles in the back as well as those under my pec that connect to the sternum. After one hour of work on those areas, I was so much better. After the second treatment all pain was gone.

I used to swear by chiro manipulation but I have found that massage repairs muscle imbalances/ tightness and my spinal alignment seems to fix itself once the muscles are in better condition.
 
RegisterJr said:
Having a keg with your steak?

It certainly didn't hamper your leg work. You tore it up.

Oh my goodness, I want a twice baked potato now...
Click to expand...

No but I did have a kick ass sirloin from The KEG... and just for the hell of it going to bbq steak and shrimp tonight. If I remember I'll take a pic.

turff49 said:
I'm jealous! I get back issue and it makes me stop, you just motor right along...lol
Great session, 45 reps on leg press single set, that is awesome.
That is an odd symptom for the back issue, radiating to the chest. Wonder if it's the same type issue Chris was having...
Click to expand...

It is much better today. I was worried I wouldnt be able to do chest/shoulders but in fact - no pain at all. Thank godness!

kenpoengineer said:
Ahh, to be young again! Hope you heal fast Simon.
Click to expand...

Thanks ... yes would be nice to be young like our boy Thomas! lol

clown007 said:
I had the exact same symptoms. Pain in my back that radiates and refers into the chest. Going to the chiro I found out my T2 was slightly out of place and that was impacting my rib cage which then transferred to my chest. The interconnectedness of the body is incredible.
Anyway I was able to find a great masseuse who worked on the muscles in the back as well as those under my pec that connect to the sternum. After one hour of work on those areas, I was so much better. After the second treatment all pain was gone.

I used to swear by chiro manipulation but I have found that massage repairs muscle imbalances/ tightness and my spinal alignment seems to fix itself once the muscles are in better condition.
Click to expand...

I think that sounds worse than what I was experiencing over the last 72 hours.. but if it comes back - I will go for a massage.
 
7/19/2015 Hot, Humid - Chest/Shoulders with Triceps and Biceps

Very hot and humid here yesterday, over night and again today.. the garage was just disgusting but can't let that stop me.

DB Press
45x10
55x10
65x10
75x10
85x10
95x8
100x4


Incline Barbell Press
135x8
185x8
205x8
225x8
245x6
255x4


Reverse Band Bench
205x5
255x5
255x5
255x5
255x5


Reverse Band Close Grip Bench
205x5
225x5
225x5
225x5


Stretch Pushups
15
13
12

DB Raises - out to 10 and 2
20x12
20x12
20x12
20x12

Bent Over Hang and Swings superset Spider Crawls
50x20 / 3
50x20 / 3
50x20 / 3
50x20 / 3

- 3 times up and down the wall


EZ Bar Curls (10 second breaks)
70x10
70x8
65x9
65x8
65x8
65x30 partials

- On the partials had to put the bar down once as the pain was just too much


Vbar Pushdowns (20 Second breaks)
90x20
90x20
90x20
90x20
90x20
 
So jealous of your pressing strength Simon.

Do you at least have a fan in there?

Wife gave me the go-ahead to run the front garage into a gym when the financial hits cease, an imma have AC, heat, fans, and hell, a whiskey cabinet too. Screw working out in that heat.
 
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