Wasme's recomp journey....

8/3/2015 Rest Day (Yesterday)

- Yesterday was a rest day. I did get out for a run in the morning, it didnt go so well. Knee hurt and just felt like each step was a chore.

Back after work this evening - no Meadows or One Arm barbell rows again.. maybe through some in at the end if I have anything left.
 
Maybe this sounds dumb but have you tried rolling the IT bands out on a roller or seated with a barbell? Mine get tight often but not at similar speeds necessarily and often makes a big improvement. If you haven't take 5 agonizing minutes and see if it helps things at all.

What kind of bands are you using for the reverse bench and assisted pull-ups now?
 
Hyde said:
Maybe this sounds dumb but have you tried rolling the IT bands out on a roller or seated with a barbell? Mine get tight often but not at similar speeds necessarily and often makes a big improvement. If you haven't take 5 agonizing minutes and see if it helps things at all.

What kind of bands are you using for the reverse bench and assisted pull-ups now?
Click to expand...

I have not tried that but certainly will. Thanks.

Reverse Bench: Orange

Assisted Pullups: 1 Orange (was using 2)
 
8/4/2015 Back Day

This was a great back workout, left me good and sore (but not my lower back which is a bonus).

Smith Bent Over Rows
95x10
115x10
135x10
155x10
185x10
185x10
185x10
185x10
drop
145x8
drop
115x22


DB Deadstop Rows
85x10
105x10
105x10
105x10

- I have not done DB Rows in probably 4 months. All the one arm barbell/meadows rows have definitely helped in this area as previously I think 85 was my max (approx).


Heavy Partial Pulldowns
230x8
230x8
230x8
230x8
230x8

- pull to top of head
- stretch at the top

Trap Bar Shrugs
225x8
225x8
225x8
225x8

Banded Hypers
15
15

Trap Bar Deads
225x5
265x5
305x5
315x5
325x5
325x4
 
Hyde... 4 days till Slipknot and Lamb of God (with Bullet / Motionless). Pretty psyched, as I see Knot's set is 50% different from when I saw them in November
 
wasme said:
Hyde... 4 days till Slipknot and Lamb of God (with Bullet / Motionless). Pretty psyched, as I see Knot's set is 50% different from when I saw them in November
Click to expand...

Periscope it!!!!

Reverse bench are killer!!!!
 
wasme said:
Had to google that.. never seen it before.. pretty cool.
Click to expand...

My friend Periscope the Smash Pumpkin/Manson concert for me. The videos delete after 24 hours. :)
 
That was one heck of a back workout!! How's the knee?
 
Killer volume man.

I'll DB and Meadows row like crazy, but for whatever reason the 1arm BB rows are difficult as heck to me.
 
RegisterJr said:
Killer volume man.

I'll DB and Meadows row like crazy, but for whatever reason the 1arm BB rows are difficult as heck to me.
Click to expand...


Thanks Thomas. 1 arms BB rows I find are very easy for letting form slip - which typically ends up with a tweak in the lower back for me.
 
8/5/2015 Rest Day

Today is a rest day... feeling quite recovered today which is surprising. Two workouts left in Creeping Death.

Next up I think will be Incinerator.
 
I'll be doing Incinerator after I finish up Muscular Demolition. Looks to be fun!!
 
This routine has an awful lot of rest days... ;)
 
wasme said:
That would be cool. I am not sure I can do it, only because I get my phone through work - not sure they'd appreciate that data charge! lol



Thanks Kat. Knee is better today, did not run though.
Click to expand...

I work in IT, and I can not think of any company I worked for that did not have unlimited data on their phones even when normal consumers can't get it corporations can for relatively cheap. Ask your IT guy he will know.
 
wasme said:
Thanks Thomas. 1 arms BB rows I find are very easy for letting form slip - which typically ends up with a tweak in the lower back for me.
Click to expand...

Ain't this the truth. But I love the isolation I get on the lats with them.
 
MrKleen73 said:
I work in IT, and I can not think of any company I worked for that did not have unlimited data on their phones even when normal consumers can't get it corporations can for relatively cheap. Ask your IT guy he will know.
Click to expand...

I can't speak for Simon, but I work for local government (he works for government as well) and although data is free, jumping up data XGB would throw up a red flag. They tell us not to use them when we're off.
 
RegisterJr said:
This routine has an awful lot of rest days... ;)
Click to expand...

Rest day before and after back day. Incinerator is 4 days a week, with a guideline to make it 5, 6, or even 7. But only 6 of the 12 weeks of the program are in PTW 4.1 .. but that is better than nothing!


turff49 said:
Ain't this the truth. But I love the isolation I get on the lats with them.
Click to expand...

FOr sure

MrKleen73 said:
I work in IT, and I can not think of any company I worked for that did not have unlimited data on their phones even when normal consumers can't get it corporations can for relatively cheap. Ask your IT guy he will know.
Click to expand...

I also work in IT. Systems Analyst for the Ontario Gov't. I have the plan sitting right in front of me.... It is a strange one. Unlimited text, data, calling (I have to cover my long distance charges unless im calling Montreal or Dallas for one of our vendors). But it is .50 per picture text, which I find very strange lol.

RegisterJr said:
I can't speak for Simon, but I work for local government (he works for government as well) and although data is free, jumping up data XGB would throw up a red flag. They tell us not to use them when we're off.
Click to expand...

Yep, that is the problem. I don't use a whole lot of data (as I try to connect through wireless when possible), so streaming up a 4 hour show might not be a smart move. Having the phone negates a need to have a personal plan - don't want to mess that up.
 
Company phones, computers, and vehicles can definitely spoil you(us) lol
 
Yesterday: Chest / Shoulders Pump Session

Got my workout in, then super busy... never got a chance to log this one...


Swiss Bar Press
125x8
145x8
165x8
185x8
185x8
185x8
185x8
185x8
185x8
185x8
185x8

- band over and backs (8 reps) supersetted on all 11 sets


Machine Flyes
90x12
90x12
90x12


Cage Press
85x6
95x6
105x6
105x6
105x6
105x6
105x6


Bent Over Laterals Raises
25x25
25x25
25x25


Destroyer
55x60
30x30
20x15
10x12 - full range of motion


Arms up tonight, then off to the neighbours for a BBQ and a couple of bevies..
 
Hey Wasme,
Do you tend to do all your pressing with a Swiss bar? I may switch to that to help the elbow.
 
clown007 said:
Hey Wasme,
Do you tend to do all your pressing with a Swiss bar? I may switch to that to help the elbow.
Click to expand...

Anything that calls for a hammer grip press, I use my swiss bar. The only exception would be when 'neutral grip db press' is called for. But I find Meadows starts alot of workouts with a hammer grip machine.
 
That's a lot of pressing...

wasme said:
Anything that calls for a hammer grip press, I use my swiss bar. The only exception would be when 'neutral grip db press' is called for. But I find Meadows starts alot of workouts with a hammer grip machine.
Click to expand...

Yep, he says it's really easy on the joints and warms you up good.
 
8/7/2015 Bi's Tri's Calves...

Last day of creeping death.. put this one to bed in style!

Vbar Pushdowns
9010
100x10
110x10
120x10
120x10
120x10
120x10
120x10
120x10


Bench Dips superset JM Press with Bands
10 / 115x8
10 / 115x8
10 / 115x8
10 / 115x8

- 3 second decent on the dips
- bands on the JM press add a lot of tension at *******



DB Curls w/Fat Grips
25x10
25x10
25x10


DB curls (fat grips) superset Ez Bar Curls
35x8 / 90x6
35x8 / 90x6
35x8 / 90x6
35x8 / 90x6
35x8 / 90x6


Preachers (Fat grips) superset Reverse Curls
85x8 / 70x10
85x8 / 70x10
85x8 / 70x10
85x8 / 70x10


Standing Calf Raise
185x15
225x15
245x15
265x15
285x15
285x15

Seated Calf Raise
205x10
225x10
225x10
225x10


Tricep 100's

Overhead Extensions (Vbar) 60x100

Bicep 100's

EZ Curls 40x100
 
Congrats on crushing death brother!!!
 
Put that baby to rest! Looked death in the eyes and said "yeah Baby! You ain't got shiiiit"! lol
 
Wasme KILLS Death!! Wow! Can't wait to see what's next in store!
 
turff49 said:
Put that baby to rest! Looked death in the eyes and said "yeah Baby! You ain't got shiiiit"! lol
Click to expand...

kenpoengineer said:
Wasme KILLS Death!! Wow! Can't wait to see what's next in store!
Click to expand...

clown007 said:
Congrats on crushing death brother!!!
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Thanks guys!

Just did my first Incinerator workout... lighter load (reads it will ramp up though)

Will post that shortly if i get chance before I leave for the concert... (if not will when I get home as there will be no sleeping im sure)
 
Hyde said:
Hope that concert is a blast! And man aren't you glad I mentioned Carter's 100-rep sets??
Click to expand...

Indeed, those 100 rep sets have kicked things into high gear - thanks man.

The concert was amazing... all the bands were great, Lamb and Knot were killer. But the crowd, was fantastic.

Here are the sets for you Hyde .... And if he is lurking somewhere our boy Conor.

Opener: Motionless in White

Break the Cycle
Devil's Night
Abigail
If It's Dead, We'll Kill It
Generation Lost
Unstoppable
Reincarnate


Second: Bullet for My valentine

No Way Out
Your Betrayal
Raising Hell
Scream Aim Fire
The Last Fight
Tears Don't Fall
Waking the Demon


Third: Lamb of God

Walk with Me in Hell
Now You've Got Something to Die For
Still Echoes
Ghost Walking
512
Ruin
Hourglass
Vigil
Laid to Rest
Redneck



Headlining: SlipKnot

Light went off to Van Halen's Runnin' with the Devil....

XIX
Sarcastrophe
The Heretic Anthem
Psychosocial
The Devil in I
AOV
Purity
Wait and Bleed
Killpop
Before I Forget
The Blister Exists
Duality
The Negative One
Spit It Out
Custer

Encore:

742617000027
(sic)
People = ****
Surfacing
 
8/8/2015 (yesterday) LEGS

First day of Incinerator. It is a 4-7 day a week program. Meadows states I should only be run 7 if you have mastered the art of peri-workout nutrition. The optional days (5,6,7) are not written out but there is a guideline to more or less build your own session, and are supposed to be lighter. I am planning on hitting 6 days a week.

Week 1 and 2 are lower volume...

Lying Leg Curls
80x12
90x12
100x12
115x8
120x8
125x8
130x6


Chain Squat - Explosive
135x6
185x6
205x6
225x6 - 2 sets of chains
235x6 - 2 sets of chains
245x6 - 2 sets of chains
245x4 - 3 sets of chains


Leg Press - Constant Tension
225x15
315x15
405x15
425x15
445x15
455x15


Walking Lunges - 2 sets of chains
15/15
15/15

Stiff Legged Deads
150x5
180x5
190x8
190x8
190x8
190x8


- Had a great session and with standing and jumping all over the damn place at the concert workout was just right!
- No knee issues!
 
8/9/2015 Chest / Shoulders

Was moving pretty slowly this morning... ears ringing, voice pretty much good, and felt like I had been hit by a truck lol...


Shoulderok
7.5 x 15/15
10 x 15/15


* All chest work, band over and backs were supersetted in for 8 reps per set.


Swiss Bar Press - hard flex
125x8
145x8
165x8
175x8
185x8
195x8
205x6


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


Decline DB Press
60x10
80x10
80x10
80x10


Bent Over Side Laterals
20x15
25x15
25x15
25x15
25x15


Cage Press - Rest pause style
95x5
105x5
105x5
105x5
105x5


DB Side Laterals
20x10
20x10
20x10
20x10
 
Geez! Look at those 2 workouts! Heavy weights and a sh1t ton of volume! Chain squats? Is that chains hanging on the bar? Your chest is going to be throbbing tonight after that one...
 
turff49 said:
Geez! Look at those 2 workouts! Heavy weights and a sh1t ton of volume! Chain squats? Is that chains hanging on the bar? Your chest is going to be throbbing tonight after that one...
Click to expand...

They were good sessions. In the program he considers them ramping workouts, to the bigger sessions in a week or 2 ???? lol

And yes chains are added to the bar... links gather as you go down, and increase weight on the way up

[video=youtube;OW3dRfyvoWg]https://www.youtube.com/watch?v=OW3dRfyvoWg[/video]
 
BEAST MODE!!! Wow!! Great work Simon!
 
8/10/2015 Back

Great back session today.. everything felt good. On rack pulls i did have a set that I could feel slighting in my lower back - so backed off and went with a pyramid just to fatigue everything (was supposed to go 3 reps till I couldnt pull 3 anymore).


One Arm Barbell Rows
50x12
70x10
85x8
100x8
110x8
110x8
110x8


Smith Machine Bent Over Rows - Explosive
135x6
155x6
185x6
185x6
185x6


Incline DB Shrugs
70x10
80x10
65x10
65x10
65x10

- lay face down on incline bench and start shrugging, upper traps will get hit - but the angle forces middle traps to engage.
- never done these before, and found @ 65 lbs I could feel the best in my traps


Rack Deads
135x3
185x3
225x3
265x3
295x3
315x3
335x3 - felt my back on second and third pull, so backed off
285x3
235x3
185x5
135x8


Banded HyperExtensions
20
20
 
Gonna have to try those shrugs.

I dunno how one arm rows don't tweak your back... They tax mine good.
 
Never tried the incline DB shrugs...will give them a try this week when I do back. Been thinking I need to hit them differently. One arm bb rows are on my list for this week too!
 
RegisterJr said:
Gonna have to try those shrugs.

I dunno how one arm rows don't tweak your back... They tax mine good.
Click to expand...

I agree with you, the one arm bb rows put a lot of twist on my lower back. I have been trying to put my other hand on an bench with the back inclined to try to avoid some of the torsion on my back. I don't have any back issues but don't want any either :)
 
This routine is also a killer - incinerator man!
 
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