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Wasme's recomp journey....

RegisterJr said:
Gonna have to try those shrugs.

I dunno how one arm rows don't tweak your back... They tax mine good.
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The shrugs were interesting .. definitely felt them.

And ya I have to be really cognoscente of form or I am toast. 110 is actually pushing it for me form wise too.

turff49 said:
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!
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Let me know what you think of them...

clown007 said:
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 :)
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I have thought of doing the same.

kenpoengineer said:
This routine is also a killer - incinerator man!
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I am hoping it Incinerators some fat! lol

packers6211 said:
I need to try the shrugs too bc I want monster traps lol! Solid workout brother!
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Monster traps to match those monster calves
 
Walk with Me in Hell is such a great opener; really turns the intensity up fast! I bet Vigil is very haunting live; lot of classics in Lamb's set.
And that was an awesome lineup for Slipknot - Wait and Bleed is probably my favorite deadlift song. Actually pulled a trap bar PR of 500x5 Sunday to (Sic); their entire first album is just pummeling.
Another cool trick from Carter I've only dabbled with a couple times is plate raises w a 25 to failure all the way overhead at the end of the workout. Hits the mid traps like nothing else as the plate goes overhead. 25 plate is perfect and you will feel it from just 2 sets pushed all the way.
 
Hyde said:
Walk with Me in Hell is such a great opener; really turns the intensity up fast! I bet Vigil is very haunting live; lot of classics in Lamb's set.
And that was an awesome lineup for Slipknot - Wait and Bleed is probably my favorite deadlift song. Actually pulled a trap bar PR of 500x5 Sunday to (Sic); their entire first album is just pummeling.
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Couldn't agree more... Actually would have liked a couple more songs from Lamb and Slipknot, well love that they had so much from the Grey Chapter, all those songs just kill.


Another cool trick from Carter I've only dabbled with a couple times is plate raises w a 25 to failure all the way overhead at the end of the workout. Hits the mid traps like nothing else as the plate goes overhead. 25 plate is perfect and you will feel it from just 2 sets pushed all the way.
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Will try these, thx.
 
8/11/2015 Arms and Calves

Upper back pretty sore today from the rack pulls. Added a good bi/tri burn to the mix!


Standing DB Curls - w/ Fat Grips
25x15
25x15
25x15
35x6
35x6
35x6
35x6

- 6's done with a 3 second negative


Barbell Curls - w/ Fat Grips
85x8
95x8
95x8
90x8
20 second count
90x4
10 second count
90x4 (last rep with english)



Hammer Curls
35x8 + 8partials
45x8 + 8partials
50x8 + 8partials
50x8 + 8partials



Rope Pushdowns
90x10
90x10
90x10


Rope Pushdowns superset Pronated Kickbacks
110x10 / 25x6
110x10 / 25x6
110x10 / 25x6
110x10 / 25x6

- pushdowns hard flex at the bottom of each rep


Decline Ez Bar Skullcrushers
80x15
75x15
75x15


Standing Calf Raises
185x30
185x30
185x30
185x30
185x30


100's

Vbar Pushdowns: 50x100

Preacher Curls: 45x100
 
You and Thomas must've planned your workouts together. Very similar arm days!
 
Bigarmed beast! Btw did a couple sets of those 25 plate raises after shoulders last night and only got 19 & 16 reps from belly to straight overhead! Feel it today - so you need to beat that for sure, cuz I was TOAST.
 
pete8407 said:
Still hitting it hard like usual!
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Welcome back Pete... good to have you back in the fold.

turff49 said:
You and Thomas must've planned your workouts together. Very similar arm days!
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I noticed that!

RegisterJr said:
We wore the same shirts, too.
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..mhmmm

Hyde said:
Bigarmed beast! Btw did a couple sets of those 25 plate raises after shoulders last night and only got 19 & 16 reps from belly to straight overhead! Feel it today - so you need to beat that for sure, cuz I was TOAST.
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I'm doing them tomorrow or my next chest/shoulder day... or maybe I should on back day (for the traps) ..?
 
8/12/2015 Secondary LEG day..

So this program as mentioned is set out as 4 days with 3 optional days (with a guideline to build your own workout). Now I don't think I can run 7 days on for 6 weeks. So, thought I would try 7 days on, 1 off for 6 weeks. In essence making the program more like a 7 week program. Of course, this is all dependent on recovery and life not getting in the way - I typically don't let it as this is my outlet!

The secondary sessions are meant to be lighter..more a pump day.


Leg Curls
70x10
80x10
90x10
100x10
100x10
110x10
110x10

- Bodyweight squats were supersetted in to each set @ 8 reps


Squats - Explosive
135x10
135x10
185x6
205x6
215x6
225x6
235x6
245x6

- Over and Backs were supersetted in to each set @ 8 reps


Leg Press
225x20
315x20
405x20
405x20
405x20
405x20

- constant tension


Stiff Legged Deads
190x8
190x8
190x8
 
Killer man. I couldn't repeat legs, at that volume, a day later.
 
wasme said:
Neither could i... it was 4 days ago

I might not be able to keep it up - depends on the knees
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I missed that.

Knees.. Who knee's them?
 
You wearing a wrap on that knee while you're working out?
I envy guys that can work a major muscle group twice a week. I've tried it and stay sore every day...
 
RegisterJr said:
Knees.. Who knee's them?
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I do...

turff49 said:
You wearing a wrap on that knee while you're working out?
I envy guys that can work a major muscle group twice a week. I've tried it and stay sore every day...
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Yes I wear knee sleeves (Rehband) .... I am used to hitting Chest/Shoulders twice a week but not legs nor back. I will try to work small arm session in at the end of each back session too... 2 supersets of something like that... although it probably is not necessary. We'll see how it goes.
 
Wow, awesome leg session. I can't hit that kind of weight anymore. my knees and hips are getting bad when I try to up the weight.
 
Simon knows how to toast the legs! Holy cow!!
 
8/13/2015 Chest and Shoulders (Secondary)

Late and quick update... been a busy evening but got workout 6 in the books...



* All chest exercises had band over and backs supersetted in

Swiss Bar Press
145x10
155x10
165x10
175x10
185x10
195x8
205x4

- constant tension on these


Hex Press
45x12
55x12
65x12
70x12
70x12
70x12

- not done with hex db's as i dont have any.. holding the regular variety together is a chore in itself!


Machine Flies
100x10
100x10
100x10
100x10


Rear Cable Crossovers
60x30
60x30
60x30

Side Laterals
20x10
20x10
20x10
20x10

Spidercrawls / 6 ways
3 / 10x10
3 / 10x10
3 / 10x10

- a fair bit of pausing going on with those 6 ways...
 
Tomorrow is my Anniversary... going out for a nice dinner after work, but a back session will be in between! Just might not get that update posted till Saturday...
 
Enjoy your anniversary!
 
Nice workout! Enjoy that anniversary. I've finally learned each one is more important than the last one in this day and age. I use to be guilty of just taking them for granted.
 
Happy Anniversary buddy! It's my anniversary with my wife today as well :)
Heck of a strong workout as always!
 
Do Canadians all get married on the same date?

:lol:
 
We all have to get married between Canada Day and Labour Day or we lose our Citizenship. :)
 
Recomposition of weight. Converting your fat weight over time to LBM.
 
clown007 said:
Happy Anniversary buddy! It's my anniversary with my wife today as well :)
Heck of a strong workout as always!
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Thanks man... to you and your wife as well.


RegisterJr said:
Do Canadians all get married on the same date?

:lol:
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..strange coincidence actually lol

clown007 said:
We all have to get married between Canada Day and Labour Day or we lose our Citizenship. :)
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Yes when we moved from England to Canada... it was part of our immigration status

Ricochet247 said:
What's the recomp in ur titles mean fellas ??
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Turff got ya covered..

turff49 said:
Recomposition of weight. Converting your fat weight over time to LBM.
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It just doesnt seem to be working so well at the moment.. time to dial things in right?
 
Best thing I've found is counting my macros. Keeps you honest and in the know of what you are putting in your body.
 
wasme said:
It just doesnt seem to be working so well at the moment.. time to dial things in right?
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Your body is probably use to what you've been doing so yep, time to change it up some. Stop running for a few weeks or only do 20 minutes HiiT. Change Macros up and go fats with no carbs until after your workout in the evening. Obviously keep protein up. Those are the 2 easy changes to make.
 
clown007 said:
Best thing I've found is counting my macros. Keeps you honest and in the know of what you are putting in your body.
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Just started that... should be interesting to see how it unfolds

turff49 said:
Your body is probably use to what you've been doing so yep, time to change it up some. Stop running for a few weeks or only do 20 minutes HiiT. Change Macros up and go fats with no carbs until after your workout in the evening. Obviously keep protein up. Those are the 2 easy changes to make.
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Thanks.. I actually havent been running in the last few weeks due to my knee. Need to get back on that though.
 
Have not had chance to get online in a couple of days... Back was Friday, Legs yesterday and today Chest and Shoulders.. updates coming.. just throwing a roast beef on the q
 
8/14/2015 - FRIDAY's Back (secondary) + a little arms/calves

Had a fantastic anniversary dinner Friday evening. Steak with cajun shrimp..was pretty damn good!


Before hand had a great secondary back day and through some extra arm and calf work in for good measure.


Meadows Rows
60x10
70x10
95x10
110x10
110x10
110x10
110x10


Straight Arm Pulldowns - Grenade Attachment
90x10
90x10
100x10
110x10
110x10


Mid - Hammer Grip Pulldowns superset Wide Grip Pull ups (Band assisted)
180x10 / 10
180x10 / 10
180x10 / 8
180x10 / 7


Cable Low Rows
160x10
160x10
160x10
160x10


Incline OVerhead Plate Raise (thanks Hyde)
25x15
25x15
25x15


Arms/Calves Triset

Tricep Pushdowns / DB Curls / standing Calf Raises
110x15 / 35x10 / 225x20
110x15 / 35x10 / 225x20
110x15 / 35x10 / 225x20
110x15 / 35x10 / 225x20
110x15 / 35x10 / 225x20
110x15 / 35x10 / 225x20

...Dinner time!
 
8/15/2015 SATURDAY - LEGS

I have a busy day Monday so going to put off my rest day till then, which will mean 9 in a row.

Good session this morning, reading the exercises and instructions..Meadows either said 'train like a champion' or 'hows this for insane'...

Lying Leg Curls
70x15
80x15
90x15
100x14
110x12
115x10
90x35 (last 9 were partials)


Leg Extensions
80x15
90x15
100x15
100x15
100x15
100x15


Leg Press - constant tension
225x15
315x15
405x15
425x15
435x15
445x15
455x15


Squats - explosive
135x6
155x6
185x6
225x6
225x6
225x6
225x6


Stiff legged Deadlift
180x10
180x10
180x10


..I had no energy during the stiff legs...
 
8/16/2015 Chest and Shoulders

9th in a row, and looking forward to tomorrow being a rest day. Will be a busy day but some recovery is needed as I am pretty sore all over...

DB Press - good stretch/hard flex
45x15
55x15
65x15
75x15
75x13
75x9

- the flexing on each rep work me out on this one rather quick


Slight Incline Press - explosive
135x6
185x6
225x6
225x6
225x6


Decline Smith Press - continuous tension
135x10
185x10
205x10
215x10
215x10
drop 175x10
drop 135x12 (failure)


Cable Crossovers
50x15+10partials
60x15+10partials
60x15+10partials

- hard squeeze on each rep


Heavy Side Laterals - to ear level
15x8
35x8
35x8
35x8

- body english was ok on these


Cage Press
95x5
105x5
105x5
105x5
105x5

- rest / pause style


Bent Over Laterals superset Face Pulls
25x25 / 90x15
25x25 / 90x15
25x25 / 90x15


Kolkov Press
95x12
105x12
105x12
 
After all the shoulder work you were able to hit heavy Klokov Presses! Nice work.
 
Freaking strong workouts Simon! Definitely a long nine days man. The volume on the last 3 days was sick. Congrats on surviving!
 
Happy Anniversary you iron slayer! I recommend using the MyMacros+ app to track macros. Killer sessions!
 
kenpoengineer said:
Happy Anniversary you iron slayer! I recommend using the MyMacros+ app to track macros. Killer sessions!
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I like that app too but I don't think it's for Android. You can change MyFitnessPal to work with macro grams instead of percentages which I've started to use because it's food database is huge!
 
Might as well go for 10 in a row.

clown007 said:
After all the shoulder work you were able to hit heavy Klokov Presses! Nice work.
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No kidding. That 105 had to kill.

clown007 said:
I like that app too but I don't think it's for Android. You can change MyFitnessPal to work with macro grams instead of percentages which I've started to use because it's food database is huge!
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I use MFP also. Works fine for me.
 
clown007 said:
After all the shoulder work you were able to hit heavy Klokov Presses! Nice work.
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Ya they were good. Was burnt out by the end of them for sure..

turff49 said:
Freaking strong workouts Simon! Definitely a long nine days man. The volume on the last 3 days was sick. Congrats on surviving!
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Thanks brother...

kenpoengineer said:
Happy Anniversary you iron slayer! I recommend using the MyMacros+ app to track macros. Killer sessions!
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Thanks Mark! And I will see if the app is available. I work for the gov't so my phone is a blackberry - but at least with BB10 I can use android apps.

clown007 said:
I like that app too but I don't think it's for Android. You can change MyFitnessPal to work with macro grams instead of percentages which I've started to use because it's food database is huge!
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...and that built in bar code scanner is the sh*t.
 
I was gonna say 'you must be the last American with a Blackberry', but then I remembered you live in that 3rd world country to the north.
 
Hmm, I thought they still used HAM radios for communication. Next thing you'll tell me is they have automobiles...like that will ever happen!
 
turff49 said:
Hmm, I thought they still used HAM radios for communication. Next thing you'll tell me is they have automobiles...like that will ever happen!
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Lol
 
turff49 said:
Hmm, I thought they still used HAM radios for communication. Next thing you'll tell me is they have automobiles...like that will ever happen!
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Hey! The Blackberrys we now use is a huge step up from the cups and strings we used to have to use!
 
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