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Wasme's recomp journey....

8/24/2015 LEGS

Well, all I can say is my legs are crushed. They almost feel bruised on the inside... the 5 second holds on leg extensions were brutal, followed with a ton of squats and banded leg presses... got my monies worth on this one...

Entire workout was 60 seconds rest between sets.


Lying Leg Curls - Rest/Pause
70x15
80x15
90x15
100x12
110x10
120x8
120x8
drop
85x8
drop
55x8


Leg Extensions
90x20
90x20
90x20 - 2 second flex/hold at top
105x12 - 3 second flex/hold at top
120x6 - 5 second flex/hold at top

- was tough getting up from the bench after sets 4 and 5...


Chain Squats - as explosive as possible
135x6
155x6
185x6 - add 3 sets of chains
225x6 - 3 chains
225x6 - 3 chains
225x6 - 3 chains
225x6 - 3 chains
225x6 - 3 chains
225x6 - 3 chains
225x5 - 3 chains

- just couldnt get that last rep in


Banded Leg Press (in Smith from floor) - 3 second decent
225x10
315x10
405x10
405x10
405x10
405x10
405x10

- monster mini and pro mini bands used


Stiff Legged Deadlifts
160x15
180x15
180x13
 
I saw a link to it from a post by Dante Trudel (whose True Nutrition brand pays out of their own pocket to publish results from all their 3rd party testing) pretty much calling the industry out. I found it later on Reddit I believe when I went to look for it again. You can not believe how many brands were junk. Obviously Mass Gainers and stuff like Syntha-6 that are darn near mass gainers had inordinately low protein percentages, but any product on the list being sold as whey or isolate should pretty much be very high % protein, especially isolates.
 
Alright, taking your leg extension pauses and Clowns pause-rest on hammy curls today. That routine looks brutal.

Didn't know there was a difference in nutrition and supplement facts. It's kinda crappy that this 'loophole' is even available to them.
 
Those rest pauses look awesomely BRUTAL! Some muscle should be enticed to grow with that routine! SMHS!!
 
Oh come on man! Quit the whimpering
It's not like you did high reps on leg extensions - whoops scratch that
It's not like you did an excessive amount of leg curls - whoops scratch that too
Ok, it's not like you did squats with a bunch of chains added on - well, shoot, scratch that too...
Ok, did you lay on your back and do a whole bunch of smith leg presses? Dang it, scratch that one too

Ok, well you didn't have sushi last night so ha! That's the problem...lol
 
Wow! That's some leg workout. I'm hoping I can start at the gym on Monday. I might steal your workout :)
 
turff49 said:
Oh come on man! Quit the whimpering
It's not like you did high reps on leg extensions - whoops scratch that
It's not like you did an excessive amount of leg curls - whoops scratch that too
Ok, it's not like you did squats with a bunch of chains added on - well, shoot, scratch that too...
Ok, did you lay on your back and do a whole bunch of smith leg presses? Dang it, scratch that one too

Ok, well you didn't have sushi last night so ha! That's the problem...lol
Click to expand...

Tough evening around the house ... you just made my night brother lol

MARK_ said:
Wow! That's some leg workout. I'm hoping I can start at the gym on Monday. I might steal your workout :)
Click to expand...

Steal away...
 
8/25/2015 Chest and Shoulders

Was a little low on energy when I got home from work, but got some Stimul8 in me .. 4 caps. Was supercharged pretty quick!


Decline DB Press
40x10
60x10
85x8
85x8
85x8
85x8

- pause at the bottom, no *******

Incline Barbell Press
135x8
185x8
205x8
225x8
225x8
225x8
225x8
225x6


Banded Swiss Bar Press - Pro Mini's tight
145x8
165x8
185x8
185x8
185x7
185x6

-1 second hold at the top

Stretch Pushups
14 + 10 partials


DB Side Laterals SS Over and Back Press
15x15 / 55x8
20x15 / 65x8
20x15 / 65x8
20x15 / 65x8
20x15 / 65x8


Bent Over Hang and Swings - 6 to 8 inch range of motion per side
60x30
60x30
60x30
 
^ no joke...:
 
Really need to keep spine in alignment including the neck. A lot of force especially when doing the 225. All muscles tensed up.
 
Your left handed. It's the right thing to do...lol little pun intended...
 
225 inclines for multiple sets of multiple reps is STRONG! Watch out Montana! Simon is coming for you!
 
turff49 said:
Oh come on man! Quit the whimpering
It's not like you did high reps on leg extensions - whoops scratch that
It's not like you did an excessive amount of leg curls - whoops scratch that too
Ok, it's not like you did squats with a bunch of chains added on - well, shoot, scratch that too...
Ok, did you lay on your back and do a whole bunch of smith leg presses? Dang it, scratch that one too

Ok, well you didn't have sushi last night so ha! That's the problem...lol
Click to expand...

Awesome post! :)

wasme said:
Thanks man... finding it hard to keep my head straight on them as the sets get deeper.. keep turning head to the left.. any issue with that?



At the rate your weights are flying that outta be in what 3-4 hours? ;)



Thanks man..
Click to expand...
Big issue there. Dangerous to move your head around when lifting heavy, lots of things can go wrong under that much stress when you take your spine out of alignment. Sounds like you probably have a trigger point binding you up somewhere in one of your traps or shoulder girdle. If you have a copy of the Supple Leopard look it up in there Kelly may tell you exactly what to do for it.

kenpoengineer said:
225 inclines for multiple sets of multiple reps is STRONG! Watch out Montana! Simon is coming for you!
Click to expand...

Damn straight it is strong! He is a beast for sure!
 
May be worth checking out the massage therapist I told you about. Amazingly effective!
 
Kelly Starrett did a great dvd set with Jill Miller.
"Treat While You Train" Invalid Link Removed
 
Yeah, and I've been fortunate to see Jill in a seminar. Would like to see Kelly when he comes back up to Toronto.
Both are super knowledgeable and personable people.
 
turff49 said:
Your left handed. It's the right thing to do...lol little pun intended...
Click to expand...

How did you know I was left handed lol...

kenpoengineer said:
225 inclines for multiple sets of multiple reps is STRONG! Watch out Montana! Simon is coming for you!
Click to expand...

Not even close, but thanks!

MrKleen73 said:
Big issue there. Dangerous to move your head around when lifting heavy, lots of things can go wrong under that much stress when you take your spine out of alignment. Sounds like you probably have a trigger point binding you up somewhere in one of your traps or shoulder girdle. If you have a copy of the Supple Leopard look it up in there Kelly may tell you exactly what to do for it.

Damn straight it is strong! He is a beast for sure!
Click to expand...

I figured I should mention it as I have noticed it as i get deeper into my sets the last 2-3 chest sessions. I do have that on my hard drive somewhere will look for it and check it out - thanks! I might also have to drop the weight a little and figure it out, reset so to speak.

Just trying to keep up with the rest of you guys!
 
8/26/2015 Back

Legs still sore from a couple days back... and chest is pretty tight today. Started this session with some stretching to get limbered up...

Trap Bar Rows
95x10
120x10
140x10
150x10
150x10
150x10

- trap bar was called for, constant tension (no stretch at the bottom)

One Arm Barbell Rows - with chains
70x8
85x8
95x8
100x8 - 2 sets of chains
100x8 - 2 sets of chains
100x8 - 2 sets of chains
100x8 - 2 sets of chains

- more explosive off the ground, and heavy at the top


DB Pullovers
65x12
65x12
65x12

Shrugs - 2 second hold each rep
75x10
75x10
75x10


Pull Downs

Wide Grip
180x12
180x12
180x12

4 inch in from previous grip
180x12
180x12
180x12

Narrow Hands facing
180x10
180x10
180x10


Banded HyperExtensions
15
15
15
 
wasme said:
3 minutes... you watched the clean up and snack time too?
Click to expand...

Ha. Clean-up doesn't take that long. No one said the igloo was 100% ice...
 
Nice, I love trap bar rows, nice to row in a set neutral grip sometimes!
 
Nice back session there. Love the DB rows with chains, bet they felt different!
 
8/27/2015 Arms w/Calves

Legs finally recovered, back pretty sore from yesterday's session. Good arm session this evening.

Vbar Pushdowns
90x15
90x15
90x15
100x15
110x15
120x15
130x15
140x13

- no flex/*******, just straight pumping


Close Grip Bench
135x8
145x8
155x8
165x8
165x8
165x8

L-Exensions
25x10/10
30x10/10
30x10/10
30x10/10

- first time doing these (video below)
- really felt the stretch on these and the last set 10 was really tough

[video=youtube;UnjCmuXwTiQ]https://www.youtube.com/watch?v=UnjCmuXwTiQ[/video]


Ez Curls - With Fat Gripz
70x12
80x12
90x12
100x12
110x10
110x8

- was supposed to keep increasing weight on sets 3,4,5 but hitting 10 was hard @ 110, so kept it at there and just got to 8


DB Curls with Hammer Curls - not a superset just from one into the other
25x8/6
35x8/6
35x8/6
35x8/6


Preacher Curls
95x6
95x6
95x6
95x6


Standing Calves
185x20
205x20
225x20
225x20
225x20
225x20

Seated Calves
155x10
185x10
185x10
185x10


Bi / Tri 100's

Preacher Curls
45x100

Rope Pushdowns
55x100

- both sets of 100's had a significant amount of pauses. Pauses are only 5 breathes..
 
What was that a 2hr workout, my lord man that's a lot of heavy volume!
 
That was a fun looking arm workout.
 
Simon, your volume brother is freakish! Time for progress pics again?
 
kenpoengineer said:
Simon, your volume brother is freakish! Time for progress pics again?
Click to expand...

Not yet... just adjust my macros, to shed some fat - when I stall introducing cardio again. Hopefully soon though.

packers6211 said:
Awesome workout Wasme! I've seen few people at my gym doing those as well!
Click to expand...

Thanks brother

RegisterJr said:
That was a fun looking arm workout.
Click to expand...

It was .. always like when something new is thrown in.

turff49 said:
What was that a 2hr workout, my lord man that's a lot of heavy volume!
Click to expand...

Clocked in at about 80 minutes.. thanks Brian.
 
8/28/2015 LEGS - secondary day

Was able to get my leg session in before work this morning which was nice for a change.

Leg Curls / Band Over and Backs
70x10 / 8
80x10 / 8
90x10 / 8
100x10 / 8
100x10 / 8
100x10 / 8
100x10 / 8
100x10 / 8
100x10 / 8

- warmups and then 6 sets at a decent weight to get legs pumping
- I really find the band over and backs loosen me up for holding the bar during squats


Squats - Explosive
135x10
135x10
155x10
185x6
205x6
225x6
245x6
265x6

- explosive sets, small increments to a weight that is not explosive


Leg Extensions
90x20
90x20
90x20
90x20

- no lock out


Front Squats
95x5
115x5
135x5
155x5
165x5
165x5

- still 'learning' these. Starting to get more comfortable
 
Killer work in here! Makes me tired reading your volume!
 
Invalid Link Removed

Do you use these for leg curls?
 
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