Wasme's recomp journey....

Lot of reps after Meadow Rows... That is harder than most would think. Killer workout!
 
Hyde said:
Just caught back up. Looking mean with these sessions!
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Thanks man... Not sure if you are a Slash/Myles Kennedy fan or not... was a great show...and was only 4-5 standing rows from the stage which was awesome...

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turff49 said:
Lot of reps after Meadow Rows... That is harder than most would think. Killer workout!
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Thanks Brian. Was a tough go!
 
I'm not but any rock show that close is a truly awesome experience when the musicians have talent. Seen Clutch, Hellyeah and Devil Driver each at a very small venue in STL and it's crazy to be close enough to see the spit fly from their mouths and talk to them. And the tickets are cheaper than an amphitheater where your a mile away.
 
Hyde said:
I'm not but any rock show that close is a truly awesome experience when the musicians have talent. Seen Clutch, Hellyeah and Devil Driver each at a very small venue in STL and it's crazy to be close enough to see the spit fly from their mouths and talk to them. And the tickets are cheaper than an amphitheater where your a mile away.
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Couldn't agree with you more. I'd definitely like to see Hellyeah.
 
9/25/2015 (Yesterday)... Legs

Starting the workouts that breezy11 posted in his thread. Going to roll with 4 on / 1 off, right up till I leave for Myrtle Beach on the 11th.. This was instense and a lot of fun.

Leg Curls
70x15
80x15
90x15
100x15
120x10
120x10
120x10
120x10
drop 90x8
drop 60x8

Leg Press (in smith)
225x10
315x10
405x10
425x10
445x10
465x10
465x20 - rest/pause

- the first 6 sets were done from a dead stop on each rep
- the rest/pause was pumping motion, had a couple of pauses of 15 deep breathes..

Smith Squats
135x16
185x12
235x8
235x18 - rest/pause

- no *******/constant tension
- rest/pause sets were not constant tension, gruelling

Walking Lunges
2 sets chains x 8 per leg
2 sets chains x 8 per leg
2 sets chains x 8 per leg

DB Stiff Legged Deadlift
70x8
70x8
80x8
80x8
 
9/26/2015 Chest and Shoulders

Really enjoyed this workout. Chest is exhausted.

Incline DB Press
55x8
65x8
75x8
85x8
90x9
90x7
90x6

- no lock out
- work up to a moderate weight and then three sets to failure with that weight

Incline Smith Press
135x10
155x20
175x16
205x12
235x8
235x18 - rest/pause

- constant tension
- alot of pausing on the final set


Swiss Bar Press
145x10
165x15
185x12
195x9

- neutral grip machine press was called for her, figured next best thing... only problem was i pinned myself under the bar going to failure on the last set. The good thing about the swiss bar though is the fact that it distributes the weight pretty evenly, so didnt panic. lol

Machine Flyes
90x15
100x15
100x15


Bench Support Bent_Over DB Laterals/Swings SS Prone Band Pull Aparts
35x25 / 10
35x25 / 10
35x25 / 10

- support chest on bench, start each set with a full range of motion and transition to swings as delts fatigure
*these were awesome

DB Lateral Raises ss Barbell Over and Backs
20x8 / 70x12
20x8 / 70x10
20x8 / 70x11
 
Amazing workouts as always! That's pretty scary getting pinned under the bar!!....I'm always jealous of your concerts! Gotta start going to more!
 
Oh, I've pinned myself several times going to failure...1 more...whoops...lol
Nice couple workouts there! 18 with 235 beast mode!!
 
Intense workouts the last couple days. Careful there with the presses..
 
turff49 said:
Oh, I've pinned myself several times going to failure...1 more...whoops...lol
Nice couple workouts there! 18 with 235 beast mode!!
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I have to say, there is something satisfying about getting pinned while benching. I think it reminds me of how no matter how long you lift the iron will always be there to put you in your place. No matter how strong you are that extra 5lbs or one more rep can teach you a lesson in humility.
 
Hyde said:
I have to say, there is something satisfying about getting pinned while benching. I think it reminds me of how no matter how long you lift the iron will always be there to put you in your place. No matter how strong you are that extra 5lbs or one more rep can teach you a lesson in humility.
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Lol, ain't that the truth!! I've learned to use the safety bars and set them where I can slither out from under them when I fail...
 
love2liftkat said:
Amazing workouts as always! That's pretty scary getting pinned under the bar!!....I'm always jealous of your concerts! Gotta start going to more!
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Thanks Kat! And ya I love live music, but more so a good rock/hard rock/metal show. Nothing better.

turff49 said:
Oh, I've pinned myself several times going to failure...1 more...whoops...lol
Nice couple workouts there! 18 with 235 beast mode!!
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Thanks Brian. With swiss it wasnt too bad, i got pinned under a straight bar once, was a little scary till i figured it out lol

RegisterJr said:
Intense workouts the last couple days. Careful there with the presses..
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Thanks brother

Hyde said:
I have to say, there is something satisfying about getting pinned while benching. I think it reminds me of how no matter how long you lift the iron will always be there to put you in your place. No matter how strong you are that extra 5lbs or one more rep can teach you a lesson in humility.
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Humbling to say the least!
 
Those no "lock out" movements! Beast! I'm so very glad for safeties! Been stapled to the bench and no one there to help then starting to see a bright light come closer - no fun at all!!
 
9/27/2015 Back

This was a good one, but the smith deadstop bent over rows made my lower back b*tch a little lol.

Warmup: 5km

One Arm Barbell Rows
70x10
80x10
90x10
105x10
105x10
105x10
105x10

Smith Bent Over Rows
135x10
135x10
135x15
165x10
185x6
185x14 - rest/pause

- each rep from a dead stop, including the rest pause set
- rest/pause set had 12 second pauses

DB Pullovers
65x15
65x15
65x15

Incline Pronated DB Rows
45x12
55x12
65x12
55x12

- really like these, only ever done them once before
- dropped the weight back down to 55, as I found with 65 I was not feeling it in rhomboids and rear delts the same

Stretchers
120x10
120x10
120x10
120x10

Banded HyperExtensions
10
10
 
It's weird how everyone is different with their back. One arm BB rows always gets mine.

Strong session Simon. What band did you use on the HE's?
 
I realize the BW is higher than the reps you need but banded pull-ups w a dead hang are gonna actually make your back feel BETTER. Been loving weighted chins lately instead of BB rows. They stretch you out
 
As always your back workouts amazes me. Hope you had a great weekend brother!!


wasme said:
9/27/2015 Back

This was a good one, but the smith deadstop bent over rows made my lower back b*tch a little lol.

Warmup: 5km

One Arm Barbell Rows
70x10
80x10
90x10
105x10
105x10
105x10
105x10

Smith Bent Over Rows
135x10
135x10
135x15
165x10
185x6
185x14 - rest/pause

- each rep from a dead stop, including the rest pause set
- rest/pause set had 12 second pauses

DB Pullovers
65x15
65x15
65x15

Incline Pronated DB Rows
45x12
55x12
65x12
55x12

- really like these, only ever done them once before
- dropped the weight back down to 55, as I found with 65 I was not feeling it in rhomboids and rear delts the same

Stretchers
120x10
120x10
120x10
120x10

Banded HyperExtensions
10
10
Click to expand...
 
Hyde said:
I realize the BW is higher than the reps you need but banded pull-ups w a dead hang are gonna actually make your back feel BETTER. Been loving weighted chins lately instead of BB rows. They stretch you out
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Will keep that in mind. Back is tender this morning... wont stop me after work though...

packers6211 said:
As always your back workouts amazes me. Hope you had a great weekend brother!!
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Great weekend.. thanks Pack
 
Just awesome work!!!!
 
9/28/2015 Arms / Calves

This was a great arm workout... on paper i didnt think it would be too bad, but was tough!

Barbell Curls
70x10
80x10
90x10
90x15
100x12
100x8, 8 secs, x5, 10 seconds, x 3

- sets were done with a slight lean forward
- the final rest pause set was performed straight up, the x3 was with a 4 second eccentric


Incline DB Curls / Hammer Curls
30x6 / 30x10
35x6 / 35x10
35x6 / 35x10
35x6 / 35x10


Reverse EZ Bar Curls / Rope Curls
70x8 / 50x8
70x8 / 50x8
70x8 / 50x8
70x8 / 50x8


Straight Bar Pushdowns / Bench Dips
90x15 / 6
90x15 / 6
100x15 / 6
100x15 / 6
110x10,6 / 6

- dips done with a 4 second eccentric
- last pushdown set was 10 hard flexing reps, 10 seconds, 6 more

Incline DB Extensions
30x10
30x10
30x10
30x10

Standing Calf Raises
205x30
205x30
205x30
205x30
205x30
205x30
 
Curls, lots of curls, for the girls! Biceps exploded!
 
Definitely!
Arm volume is huge!!!!
 
Looking seriously huge brother!!!
 
Man Simon! Traps, delts and bis are poppin'! Nice definition! Glad you took the parka off for the picture!
 
Looking good Simon!
 
Wow Simon!!!!! Looking awesome!!!!
 
Two photos within a year... wut??
 
Has to be photoshopped as there is no ice, igloos or polar bears in the background...

Looking Jacked brother!!!
 
Ricochet247 said:
Looking pretty swol there homie
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Thanks Bro

turff49 said:
Has to be photoshopped as there is no ice, igloos or polar bears in the background...

Looking Jacked brother!!!
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Thanks Brian... lol next time i will photoshop the bears in just for you.

love2liftkat said:
Ikr! It's a miracle!
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husheroo!

RegisterJr said:
Two photos within a year... wut??
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Might be three... lol

Hyde said:
Dat most muscular tho...
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Thanks Clayton!

dennis50 said:
Killing it bud
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Thanks man, welcome.
 
9/30/2015 LEGS

Week 2 of Breezy11's posted workouts...

Lying Leg Curls ss Leg Extensions
80x15 / 80x15
90x15 / 90x15
100x15 / 100x15
110x15 / 100x15
110x15 / 100x15
110x15 / 100x15

Hack Squats (performed in smith with feet out in front)
135x8
185x8
205x8
225x8
245x8
265x8
265x11 - was shooting for 14 on rest/pause but lost form so stopped

Front Squats
135x12
155x12
165x12
175x12
175x9

- I have a lot of trouble trying to hold form on front squats but still plugging away.

Walking Lunges
6 each leg weighted (2 sets of chains), then no weight to failure
6 each leg weighted (2 sets of chains), then no weight to failure
6 each leg weighted (2 sets of chains), then no weight to failure

- no idea what i got for my failure reps, but these were brutal


Barbell Stiff Legged Deadlifts - no ******* at the top
160x10
170x10
180x10
190x10
 
How'd your low back feel after all those fronts and SLDLs? If good, keep doing what you're doing and the erector and ab muscle you'll build will really contribute to your future back health
 
Hyde said:
How'd your low back feel after all those fronts and SLDLs? If good, keep doing what you're doing and the erector and ab muscle you'll build will really contribute to your future back health
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Actually work up this morning with a sore lower back. Not sure if I will be able to head chest/shoulders this evening. If i do might be lighter than normal - which is fine i suppose. I actually thing I might have twisted in the smith doing the hack squats.

RegisterJr said:
The guy who installs the igloos up there.
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.....:trout:

packers6211 said:
Great workout Wasme! have you been having that same back issues as of late?
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....see above lol
 
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