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Wasme's recomp journey....

10/1/2015 Chest and Shoulders

Well, got the workout in. Not my best performance but was happy with what I accomplished.

Flat DB Press
55x10
65x10
75x10
80x10
85x10
85x10
85x8

- pause each rep for a 2 count at the bottom


Incline Smith Press
135x10
185x12
215x8
245x6
245x14 - rest/pause (15 second breaks)
* loaded 60 second stretch with db's

- a lot of pauses on the 14 rep count.

Banded Swiss Bar Press
145x6
165x6
175x6
175x6
175x6
* loaded 90 second stretch with db's

- strength was not there at all for the swiss press


Incline DB Flyes ss Pushups
25x12 / 12 + paritals
35x12 / 9 + paritals
35x12 / 8 + paritals
35x12 / 8 + paritals
* 2 minute stretch, holding mirco mini band behind back (2 minutes is a long time!)


Rear Cable Crossovers
50x30
60x20
70x40 - rest/pause style with 8 second breaks

6 Ways
10x10
10x10
10x7,3

Spider Crawls
3
3
5

- last set was to failure


Back is feeling tender but ok... will see how it is tomorrow though before attempting back.
 
Yeah if still tender find a way to do some supported work for your upper back and overhead pulling should be fine.
 
Nice work in here Simon.
 
Lol! After knocking out some huge volume/weight on the smith press and then says strength wasn't there on the Swiss bar....that's funny!!! I wonder why...lol
 
O M G! Hell of a chest workout! Beast man!
 
MrKleen73 said:
Yeah if still tender find a way to do some supported work for your upper back and overhead pulling should be fine.
Click to expand...

I dropped the deadlifts, sub'd in a couple of other things...

RegisterJr said:
Nice work in here Simon.
Click to expand...

Thanks Thomas

turff49 said:
Lol! After knocking out some huge volume/weight on the smith press and then says strength wasn't there on the Swiss bar....that's funny!!! I wonder why...lol
Click to expand...

Well just sayin lol

kenpoengineer said:
O M G! Hell of a chest workout! Beast man!
Click to expand...

Thanks Mark!
 
10/2/2015 - BACK (yesterday)

I haven't been able to get to the computer, but did suck it up and get back in yesterday, and arms this morning.

Pullups (band assisted):

Wide Grip
x10
x12, 15 sec rest, 4

Mid Grip
x10
x9, 15 sec rest, 5

Close Neutral
x10
x8, 15 sec rest, 5


DB Deadstop Rows
65x8
75x8
85x8
95x8
95x8
95x8

- could feel my lower back being pushed @ 95 so stopped there


Straight Arm Rope Pulldowns
90x10
90x10
90x10
90x10

Single ARm Supinated Pulldowns
90x8
90x8
90x8
90x8

- dual pulley, while pulling with one arm, other arm was stretched out to grip other pulley

Deadlifts - wasn't risking that, so added the following instead

DB Pullovers
65x10
65x10
65x10
65x10

Stretchers
120x12
120x12
120x12
120x12

Dead Hang
2 minutes - this was brutal
 
Strong inclines! I bet those 2 min stretches burned like crazy!!!
 
10/3/2015 Arms / Calves

Back still tender, but keeping moving

Rope Pushdowns
90x12
90x12
90x12
90x20
100x16
110x12
120x8, 6 sec rest, x4, 10 sec rest, x5


DB Curls
20x10
25x10
30x10
35x10
35x10
35x10
35x10

- hands up, both arms at same time

Dips
8
8
8
8
8

Hammer Curls superset Reverse EZ Bar Curls
45x8 / 70x10
45x8 / 70x10
45x8 / 70x10
45x8 / 70x10

Skullcrushers
80x10
80x10
80x10
80x10


Preacher Curls
90x6
90x6
90x6
65x20

- 4 second eccentric on sets of 6
- pumping style on the 20


Standing Calf Raises
185x100
185x100

- second set had a sh*t load of pausing
 
What band are you using on pull-ups, and why the dead hangs? To stretch the back or improve your grip?

Awesome routines man.
 
10/4/2015 Legs

Start of week 3 ... and this was a fine session. My back is not cooperating but did what i could. Although I am paying for it now.

Lying Leg Curls
70x10
80x10
90x10
100x12
110x10
120x8
120x6
10 second hold midway
Drop 90x8
10 second hold midway

Squats
135x10
155x10
175x10
195x10
215x10
235x10
225x10
225x10
drop 155x13

- my lower back was not a fan of this, stopped at 235 as i could feel some pressure.


Leg Press superset Leg Extensions
225x20 / 90x6
315x20 / 90x6
405x20 / 90x6
425x20 / 90x6
445x20 / 90x6

- leg press was continuous tension
- leg extensions were 3 second hold at the top, 4 second eccentric


Lying Leg Curls superset Stiff Legged Deadlifts
90x10 / 160x8
90x10 / 160x8
90x10 / 160x8
90x10 / 160x8


Even with the lower back, legs took a good pounding!
 
Wasme, if you can remember it next time would it be possible to film the top couple sets of your squat? Might be worth letting us see if anything obvious might be bugging the back that you could be missing while under the bar.
 
Way to fry the legs. Those lying leg curls seem to aggravate my lower back.
 
kenpoengineer said:
Way to fry the legs. Those lying leg curls seem to aggravate my lower back.
Click to expand...

They do mine as well!

Some really strong leg work Even through the back pain! Hope it's not too bad!
 
love2liftkat said:
They do mine as well!
Some really strong leg work Even through the back pain! Hope it's not too bad!
Click to expand...

Thanks Kat. It isnt too bad, aggravating more than anything. I am pushing forward knowing i have a week off next week. Which should fix me up.

kenpoengineer said:
Way to fry the legs. Those lying leg curls seem to aggravate my lower back.
Click to expand...

I do feel a little strain there too actually.

Hyde said:
Wasme, if you can remember it next time would it be possible to film the top couple sets of your squat? Might be worth letting us see if anything obvious might be bugging the back that you could be missing while under the bar.
Click to expand...

Good idea, will do.
 
10/6/2015 Chest and Shoulders


Not sure if it is my back or what, but energy levels and focus were not their the same as normal. Pushed through though.

Incline DB Press
45x10
55x10
65x10
75x10
85x10
90x10
95x7
10 second loaded stretch
drop 60x8
20 second loaded stretch
drop 40x6
30 second loaded stretch

- this one tanked me right out of the gate.

Incline Barbell Press
135x6
185x6
205x6
205x6
205x6
205x4

- 3 second eccentric
- no *******

Decline Smith Press
155x16
175x12
195x8
drop
155x8

- constant tension, start with wide grip and move hands in slightly each set


Incline Flyes
35x8
35x8
35x8
10 second hold on contraction
1 minute stretch with micro mini behind back

Rear Crossovers
70x12
70x12
70x12
70x12


DB Laterals
35x8
35x8
35x8
35x8
drop 25x8
drop 20x8
drop 15x8

- 3/4 rom, until the weight is light enough to go full range (20/15)


Front Plate Raise
25x10
25x10
25x10
25x10

- 2 second flex, 3 second decent
 
Inspiration right here! Nice job Simon! Had to look up the crossovers. They appear similar to the seated bent over DB raises I do.
 
Killer sessions Simon. +1 for seeing squat vids
 
If that's not a voluminous workout from h*ll not sure what is...
 
turff49 said:
If that's not a voluminous workout from h*ll not sure what is...
Click to expand...

Thanks Brian!

RegisterJr said:
Killer sessions Simon. +1 for seeing squat vids
Click to expand...

I will do that once back from vacation. Lower back is still nagging me, so no legs wont happen again till I get back.

Hyde said:
So much constant tension!
Click to expand...

There was indeed

packers6211 said:
Wicked workout wasme strong session as always and of course wicked on the volume!!
Click to expand...

Thanks pack

kenpoengineer said:
Inspiration right here! Nice job Simon! Had to look up the crossovers. They appear similar to the seated bent over DB raises I do.
Click to expand...

I really like them, holding at contraction gets tough but feels so damn good.
 
10/07/2015 (yesterday) Back

As mentioned above my back is still an issue. I suppose I should have just rested it the day I tweaked it.

To cause no further aggravation, I didnt follow Breezy's back workout which looked awesome with One Arm / Meadows rows supersetted, Smith Rows, Low Rows etc.. I decided to go with only vertical exercises, work the lats and as Hyde had mentioned the other day get stretched out. No bending.


Band Assisted Pullups

Wide Grip
8
8
8

Mid Grip
8
8
8

Close/Neutral Grip
8
8
6

- all sets down with a slow eccentric


Wide Grip Pulldowns
180x12
180x12
180x12
180x12

DB Pullovers (i know not horizontal)
60x8
60x8
60x8
60x8

- constant tension on lats


Scapulae Stretch Pulldowns
230x8
230x8
230x8
230x8

- pull to top of your head, hard stretch at the top


Stretchers
120x12
120x12
120x12
120x12



...Arms tonight, Chest / Shoulders Friday, and Back with a bit of Arms Saturday.... and that will likely be it for a week.
 
Too much bending over did you in...
 
Some killer work Simon!
 
Dang, Simon! I don't even recognize you anymore! You look like you're 35. Freaking amazing as hell!!!!!!!!!!! ?????? trrrrrrrraaaaaaaaappppps!
 
10/9/2015 Arms --- yesterday

Again, swamped last night but was able to get a workout in.

Seated DB Curls
25x10
30x10
35x10
40x8
45x6
drop 30x6

- one arm at a time


Barbell Drag Curls
85x8 + 6 regular curls
90x6 + 4 regular curls
95x4 + 3 regular curls

Ez Bar Preacher Curls
90x8
90x8
90x8
90x8

- 10 second hold midway on last set

Reverse EZ Bar Curls
70x12
70x12
70x12
70x12

Rope Pushdowns
90x20
90x20
100x10
100x10
110x10
120x10
120x10
110x10
100x10
100x10

- the sets of 10, had 20 second breaks, and were pumping style reps


Dips
15
15
15
12


Overhead Rope Extensions
110x10
110x10
110x10
110x10
 
^ Modern day Arnold here.
 
10/9/2015 Chest and Shoulders

This was a great session...really enjoyed it and my back felt decent.

Banded Swiss Bar Press
Barx8
135x8
155x8
165x8
175x8
185x8
185x8
185x8

Incline Barbell Press
135x10
165x10
195x10
225x10
235x8
235x5

Flat Barbell Press - with Chains (2 sets per side)
135x5
185x5
195x5
195x5
195x4
195x3

Cable Crossovers
50x15
60x15
60x15

Rear Crossovers (hold on contraction)
60x15
60x15
60x15

Side Laterals
15x15
15x15
15x15
15x15

- for 5 reps of each set, 3 second hold, 3 second eccentric
- next 5 - 3 second hold
- final 5 - 3 second eccentric


Front Plate Raises
25x10
25x10
25x10
25x10


Seated Smith Press
135x8
135x8
135x8
135x8



Tomorrow will be a back workout similar to the other day, with bi's and tri's added in... Its Canadian Thanksgiving this weekend, so will be doing up a turkey, etc for dinner, as I fly out early Sunday morning. I will try to check in here and there as time permits.
 
You are a pressing monster.
 
Have fun on the vacation buddy! Well deserved!!!
 
Don't forget those thanksgiving food porn pics.
 
10/10/2015 Back and some Arms

Started this one off with a 5km run...

Pullups (band assited)

Wide x8
Wide x8
Mid x8
Mid x8
Neutral/Close x8
Neutral/Close x8

Stretch Pulldowns
180x12
180x12
180x12
180x12

- full range of motion with exaggerated stretch at the top

DB Pullovers
60x10
60x10
60x10
60x10

Stretchers
120x10
120x10
120x10
120x10

FacePulls
90x15
90x15
90x15
90x15


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

Standing DB Curls + Hammers
25x8+6
30x8+6
30x8+6
35x8+6
35x8+6
35x8+6


Bent Over Overhead Rope Extensions
110x12
110x12
110x12
110x12
110x12

EZ Curls
90x8
90x8
90x8
90x8
90x8


...time to get the bbq ready for the bird...(23 pounder!)
 
All that volume. Dam.
 
Geez, trying to get a weeks worth in just a couple sessions! Friggin killing it lately Simon!
 
You all should recognize volume! You are the Kings of Volume! Simon is part of the Beast pack!
 
Yep, I do the same, I feel like I'm slacking if I don't at least try to keep up. I can't keep up but at least I try...lol
 
You're always in beast mode! I see you're back to running too! How's your knee holding up?
 
He's roaming the beaches of SC this week! Snowbirds always head south...
 
Last I heard he was going to the store to get a turkey...

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