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Wasme's recomp journey....

LMAO!! Thanks Thomas!
 
Yeah but what you weren't told is that he is now eating polar bear and has a new fur workout wardrobe!
 
My finger gets tired from scrolling through one of your workouts. A few days away and now my scroll finger has a pump from catching up!
 
Hyde said:
He probably was born with ESS (Eric Spoto Syndrome)
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lol, i wish... thanks man.

turff49 said:
Geez, trying to get a weeks worth in just a couple sessions! Friggin killing it lately Simon!
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Had to make up for the week off I just had.... not sure I will get any lifting in tonight, but think I will still Mi40x "Pro" tomorrow.. should be fun!

kenpoengineer said:
You all should recognize volume! You are the Kings of Volume! Simon is part of the Beast pack!
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Good company to be with, you guys (and girls) are the best..

turff49 said:
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
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Says the king of power!

love2liftkat said:
You're always in beast mode! I see you're back to running too! How's your knee holding up?
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The knee is feeling better thanks Kat. Actually I had 5 great beach runs. I love running on the beach down there!!!!

Ricochet247 said:
I scrolled back just to look at that photo. Still lmao
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LMAO... I keep doing the same. RegisterJr that was classic man
 
No but we missed you!
 
10/20/2015 (yesterday)

Didn't get chance to get this up last night. Should have stayed up and thrown it up though, as I tossed and turned all night - literally zero sleep...going to be a long day.

BPAK Mi40x Pro Level....(might as well give it a go)...

Day 1 - Chest, Front Delts, Biceps

Incline BB Bench (shoulder width) 4010
135x8
155x8
185x8
185x8
185x8
185x8

Incline BB Bench (4 inches wider than above) 4110
185x8
185x8
185x8
185x8
Nos (drop allowing approx 10 sec rest between sets)
155x8
135x8
115x8

Flat DB Flys 4110
45x6
45x6
45x6
45x6
NOS-X (drop allowing approx 10 sec rest between sets + all sets have a 20 second iso hold in the stretch position)
35x6
25x6
15x6


Cable Crossovers / Pushups / Plate Front Raise (4010 for all)
60x15 / 21 / 25x12
60x15 / 18 / 25x12
60x15 / 15 / 25x12


Standing DB Curls / SPider Curls (4010)
35x12 / 80x12
35x12 / 80x12
30x12 / 75x12
30x12 / 70x12
25x12 / 70x12
25x12 / 70x12 (Nos 55x8, 45x8, 35x6)

Preacher Curls (4022)
80x12
75x10
70x11
 
Agh, back at it! Hate nights like that, good luck today!
 
Nice workout!
Did that one a few days ago and then got hit by the flu again. Been in bed the last two days. Going to do Day two tomorrow.

Your bench weights are great buddy! At the slow tempo its hard to maintain the weight each set. Good on you bro!!!!
 
clown007 said:
Nice workout!
Did that one a few days ago and then got hit by the flu again. Been in bed the last two days. Going to do Day two tomorrow.

Your bench weights are great buddy! At the slow tempo its hard to maintain the weight each set. Good on you bro!!!!
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Blue Jays flu? ;) Wheels fell off yesterday... In all seriousness, hope you feel better.

I really noticed that as I got deeper into the workout, biceps just were not holding up at all.
 
Blue Jays aren't helping that's for sure!

Yeah, gotta love the tempo and intentions to really get the muscles cranking.
 
clown007 said:
Blue Jays aren't helping that's for sure!

Yeah, gotta love the tempo and intentions to really get the muscles cranking.
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I will be home today in time to head to the garage and stream the game. Going to be a tough workout with no sleep ....still can't believe they put an infielder on the mound yesterday lol

...agreed!
 
Helluva opening workout back from vacation. Sounds like you need a G8 night.
 
10/21/2015 Back / Rear Delts / Triceps (yesterday)

Seem to be a day behind everyday lol

Everything was 40 sec rests, except NOS closer to 10

Seated Cable Row (should width grip) 4012
90x10
110x10
130x10
130x10
130x10
130x10

Bent Barbell Rows 4010
135x14
155x10
175x7
175x7
155x10
135x14
115x21

Reverse Grip Band Assisted Pullups 4010
10 - orange band
10 - orange band
10 - orange band
10 - orange band
NOS
5 - orange band
7 - 2 orange band
6 - 2 orange + 1 red


Pulldowns 4010
180x10
180x10
180x10
180x10


Bent Over DB Lateral Raises 4010 / Face Pulls 4010
25x10 / 100x10
25x10 / 100x10
25x10 / 100x10
25x10 / 100x10
NOS
20x8 / 90x8
15x8 / 80x8
10x8 / 75x7

Triceps Pressdowns 4012 / Decline Skullcrushers 4010
90x15 / 70x7
90x15 / 70x7
90x15 / 70x7

Overhead DB Tricep Exension 4010
60x10
60x10
60x10
 
Nice work Simon. Killed it.
 
10/22/2015 LEGS

With the back issues I was having it has been 2.5 weeks since I have done legs (taking my vacation into account). Was a great session, tough and legs are just shaking.

Leg Extensions 4017 (7 second holds)
90x7
90x7
90x7

One Leg Leg Press (in smith) 4010
165x21
165x21
165x20/18

Squats 4010 *I find it very hard to squat at that tempo, was more like 2010
135x21
185x14
225x10
225x10
225x10
225x10

Leg Press (in smith) 4010
425x10
425x10
425x10
425x10
NOS
345x10
265x10
215x7

Leg Curls 4010
80x21
80x21
80x17,4

Leg Curls 4020 *2 second pause 1/3 the way up
90x7
90x7
90x7
90x7
90x7
90x7
90x7
 
I hear you on the squat tempo. I find even on my heaviest sets that the faster I get down the more power I have left to get up. Granted, there's a purpose for the TUT. lol

If it's in the program, you may have to drop the weight to hit the descent tempo.
 
wasme said:
I actually tried a couple of sets @ 135 to just get a feel for the tempo... by about the 4th rep my knees don't want to play along lol

But ya next round will do...
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If it's the knees, then I can understand. I cannot squat or deadlift anything over 135 without attaching a band to the top of a rack and under my arms, then squatting and moving my hips and knees around to loosen them up first. Gotta get that mobility in.
 
Leg curl down into those squats and the tempo will work better and not push the lower back as much. Shouldn't be any need to use more weight if you can't maintain the tempo. He has a really good video explaining how to transfer the force on youtube. It is better than the video that comes with the program.

[video=youtube;PVi3T_E99iE]https://www.youtube.com/watch?v=PVi3T_E99iE&feature=youtu.be[/video]
 
Get some blood flowing in there before you start. Stationary bike is great for this...
 
When my knees bother me I do single leg ext at like 5 lbs. starting @ 25 seconds then work my time/weight up gradually. They usually feel better. I also wrap them after leg days with thins bands and work the pain out. Wrap them tight as shyt then do some leg ext and wide swinging ankle circles. If that makes any sense haha.
 
Thanks guys... Chris I will check that video out after, thanks brother.

I dont know where the time has gone the last two days. Got 2 good sessions in...though
 
10/23/2015 Yesterday - Biceps / Chest / Side and Front Delts

Preacher Curls (4015) ss Incline DB Curls (4010)
70x7 / 25x7
80x7 / 25x7
80x7 / 25x7
80x7 / 25x7
NOS for Incline DB Curls
20x7
15x7
10x7

- the 5 second isometric hold on preachers with the tempo was painful to say the least..

One Arm High Cable Curls (4010)
30x15
30x15
30x15
30x15

- left arm for 15, then right arm for 15, no rest between sets

Incline DB Press (4010)
70x15
70x15
70x15
70x15

- the tempo makes me feel weak!


Flat DB Press with Internal Rotation (7121)
70x11
60x15
60x12,3
55x15

- again the tempo on this one just killer


Prone Incline DB Lateral Raises (4010) ss Bent Over DB Lateral Raises (2111) ss DB Lateral Raises (4010)
25x15 / 35x15 / 20x15
25x15 / 30x15 / 20x15
25x15 / 30x15 / 15x15
20x15 / 30x15 / 15x15
 
10/24/2015 Triceps / Back

Warmup: 5km

Incline Skullcrushers (4010)
70x7
80x7
80x7
80x7
80x7
80x7

Overhead Cable Extensions (4010) - NOS on all sets
100x8, 90x8, 80x8, 70x8
100x8, 90x8, 80x8, 70x8
100x8, 90x8, 80x8, 70x8

Bench Dips (4010) - NOS all sets (just took 10 second breaks and kept going)
8,5,5,4
8,6,5,3
8,5,3,3

Deadlifts (4010)
155x12
185x8
205x6
205x12
225x8
245x5

- tempo was tough, especially with the 40 seconds rest


Wide Grip Pull Ups - band assisted (4210) ss Reverse Grip Pulldowns (4010)
10 / 160x14
10 / 160x14
10 / 160x9,5
10 / 150x14


Low Cable Rows (10-3-10-1)
110x3
120x3
120x3

- with a 10 in / 10 out tempo .. the stretch and tension felt amazing...
 
Sets of 12 at any weight on deads is tough. Nice ones, Simon.
 
RegisterJr said:
Sets of 12 at any weight on deads is tough. Nice ones, Simon.
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Buddy that weighs 193 has missed 600 a couple times now at meets but I watched him pull 435x21 w straps and belt a couple months ago. I don't understand how we can pull within 30lbs of one another and he can do that. I can't hit 405x21 lol
 
Hyde said:
Buddy that weighs 193 has missed 600 a couple times now at meets but I watched him pull 435x21 w straps and belt a couple months ago. I don't understand how we can pull within 30lbs of one another and he can do that. I can't hit 405x21 lol
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That high rep stuff is different. I'm at a point right now, having limited cardio and put on some unwanted weight, that I'm limited on squats and deads because of getting winded as opposed to having no more strength. Can't hit any more reps if you can't catch your breath.
 
RegisterJr said:
Sets of 12 at any weight on deads is tough. Nice ones, Simon.
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Thanks brother

kenpoengineer said:
This x2! Your endurance, strength and volume are inspiring!
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..thanks man, glad today is a rest day

Hyde said:
Buddy that weighs 193 has missed 600 a couple times now at meets but I watched him pull 435x21 w straps and belt a couple months ago. I don't understand how we can pull within 30lbs of one another and he can do that. I can't hit 405x21 lol
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435x21 is insane...

RegisterJr said:
That high rep stuff is different. I'm at a point right now, having limited cardio and put on some unwanted weight, that I'm limited on squats and deads because of getting winded as opposed to having no more strength. Can't hit any more reps if you can't catch your breath.
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With less running, higher rep stuff is totally winding me too lol
 
10/25/2015 (yeserday) Secondary Legs

Warmup: 5km

I actually really enjoyed this workout..

Leg Curls (4010)
100x7
100x7
100x7
100x7
100x7
100x7
100x7

DB Lunges (4010) ss DB Squats (4010)
25sx7 / 35sx7
25sx14 / 35sx14
35sx7 / 50sx7
30sx14 / 50sx11,3

Barbell Glute Bridges (4014)
70x7
70x14
90x7
80x14

STiff Leg Deads (4010) ss Stepups (4010)
130x21 / 21 per side
130x21 / 21 per side
130x21 / 21 per side
130x21 / 21 per side

- RegisterJr totally crushed my cardio capacity
 
A little food porn for you! Made this sirloin roast on the bbq yesterday.. was spectacular...

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Oh my, that steak.
 
Nice!!!! What did everyone else eat?? lol
 
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