Wasme's recomp journey....

Figured I'd bring the TWD discussion to your thread...
Just watch the Talking Dead. See they say the same thing and that they haven't confirmed his death by listing his name in the departed. Also, every time a main character dies he is a guest and he wasn't on there.
 
Good on you to take the rest day buddy! I have another few workouts before mine comes up. Got the first leg workout tonight and am anxious about those squat sets! The tempo is great but oh so brutal. My lower back pumps up like crazy under the tension time!
 
turff49 said:
Figured I'd bring the TWD discussion to your thread...
Just watch the Talking Dead. See they say the same thing and that they haven't confirmed his death by listing his name in the departed. Also, every time a main character dies he is a guest and he wasn't on there.
Click to expand...

Agreed, and then of course the cryptic message about him, from the producer/director. We needed a jolt like that though, even if he isnt dead. I know in the past if they covered them self in walker blood etc they werent 'seen'. He also has those flares/explosives with him. Be interesting to see what happens.

clown007 said:
Good on you to take the rest day buddy! I have another few workouts before mine comes up. Got the first leg workout tonight and am anxious about those squat sets! The tempo is great but oh so brutal. My lower back pumps up like crazy under the tension time!
Click to expand...

The tempo on squats is crushing.
 
These workouts just look brutal!
 
Geese as if he's volume wasn't high enough lol. Awesome workout brother! How's the fam and weather? It's just now finally starting to drop a lil but in bama. N by drop I mean like still in the upper 60's.
 
packers6211 said:
Geese as if he's volume wasn't high enough lol. Awesome workout brother! How's the fam and weather? It's just now finally starting to drop a lil but in bama. N by drop I mean like still in the upper 60's.
Click to expand...

Fam is good... had a great trip to Myrtle Beach, SC... back home were are sitting around 50
 
10/27/2015 Chest, Front and Side Delts, Biceps

Great session this evening.. chest got a great bump, but my biceps blew right up at the end...

30 degree Incline DB Press (4010)
70x10
70x10
70x10
70x10

60 degree Incline DB Press (4010)
60x10+5 partials
60x10+5 partials
60x10+3 partials
60x10+2 partials

- weight seems light, but my gosh these wore me down

Flat DB Flyes (4010) ss Cable Crossovers (4010)
40x8 / 60x10
40x8 / 60x10
40x8 / 60x10
40x8 / 60x10
NOS / Strip Set
30x8 / 50x10
20x8 / 40x10
15x8 / 30x10
...... / 20x10

Front Plate Raise (4012) ss DB Lateral Raises (3010)
25x10 / 15x15
25x10 / 15x15
25x10 / 15x15


Preacher Curls (4015) ss Incline DB Curls (3010)
85x10 / 35x9
90x10 / 25x10
90x10 / 25x10
90x10 / 25x10
90x10 / 25x10
90x10 / 25x10
 
Great looking session Simon.
 
wasme said:
10/27/2015 Chest, Front and Side Delts, Biceps

Great session this evening.. chest got a great bump, but my biceps blew right up at the end...

30 degree Incline DB Press (4010)
70x10
70x10
70x10
70x10

60 degree Incline DB Press (4010)
60x10+5 partials
60x10+5 partials
60x10+3 partials
60x10+2 partials

- weight seems light, but my gosh these wore me down

Flat DB Flyes (4010) ss Cable Crossovers (4010)
40x8 / 60x10
40x8 / 60x10
40x8 / 60x10
40x8 / 60x10
NOS / Strip Set
30x8 / 50x10
20x8 / 40x10
15x8 / 30x10
...... / 20x10

Front Plate Raise (4012) ss DB Lateral Raises (3010)
25x10 / 15x15
25x10 / 15x15
25x10 / 15x15


Preacher Curls (4015) ss Incline DB Curls (3010)
85x10 / 35x9
90x10 / 25x10
90x10 / 25x10
90x10 / 25x10
90x10 / 25x10
90x10 / 25x10
Click to expand...

I might have to do this workout today....
 
10/28/2015 Back / Rear Delts / Triceps

Yesterdays workout was tough.... the tempo and high reps on Deads was flat out cardio. Back held up nice though.


Wide Grip band assisted Pullups (4010) ss Revere Grip Barbell Rows (4010)
8 / 130x8
8 / 130x8
8 / 150x8
8 / 150x8
8 / 150x8
8 (NOS 5,4,4) / 150x8

- the outward intention on the rows was awesome. lats stayed fully engaged


Incline Prone Hammer Grip DB Rows (4012) ss Reverse Cable Crossovers
50x12 / 70x10+10 partials
60x12 / 70x10+10 partials
60x12 / 70x10+10 partials
60x12 / 70x10+10 partials


Deadlifts (Trap Bar - Low Handles) 4010
185x7
225x7
265x7
265x10 - supposed to be to 14
185x21 - lots of pausing but got there


Skullcrushers (4010) 1.5's
60x15
60x15
60x15
60x15
60x15


Bentover Overhead Rope Extension (4010)
100x10
100x10
100x10
100x10
 
Lats and tris....in my opinion the combo that makes you look biggest in a shirt. It just really stretches as much as possible for 2 muscle groups.
 
Insane workouts just don't cut it for you...you go and bump it up a few notches...Awesome!!
 
:hitit:
 
Wings... It's been a while.
 
10/29/2015 Quads / Hams

Good workout this evening, my hamstrings were cramping at the end of this one...

Squats (4010)
135x8
185x8
225x8
225x8
225x8
225x8

Heels Elevated DB Squats (6020)
50sx12
60sx12
60sx12
60sx12

- the tempo here was brutal

Reverse Lunges in Smith (1.5s @ 4010)
95x10
105x10
105x10


Leg Curls (4010)
90x15 + 10 partials
90x15 + 10 partials
90x15 + 10 partials
90x15 + 10 partials

- insert leg cramps here...

Barbell Glute Bridges (4014)
70x21 + 5 partials
70x21 + 5 partials
70x21 + 5 partials
 
Tempo squats... I (don't) miss those.
 
Yeaouch! SMSH!
 
Put a treadmill inside the smith and then do tempo walking lunges...lol
 
10/30/2015 Biceps / Chest / Delts

Great session this evening. All supersets (as outlined), but interesting combos I thought.

Reverse Grip Pullup (10-1-2-0) ss Slight Decline DB Press (4010)
3 / 55x8
3 / 65x8
3 / 75x8
3 / 75x8
3 / 75x8

- plate under foot of bench, for slight decline
- pullups were band assisted (1 orange) on sets 4 and 5

Incline Alternating DB Curls (4010) ss 45 degree Incline DB Press (4010)
30x8 / 75x8
30x8 / 75x8
30x8 / 75x8
30x8 / 75x8
NOS (db press)
65x6
55x6
45x4

Alternating Concentration Curls (4010) ss Cable Crossovers (4010) ss Pushups
35x8 / 60x15 / 21
40x8 / 60x15 / 21
40x8 / 60x15 / 19
40x8 / 60x15 / 16

Seated DB Press (4010) ss DB Lateral Raise (4010)
35x15 / 15x12 + 5 paritals
35x15 / 15x12 + 5 paritals
35x15 / 15x12 + 5 paritals
35x15 / 15x12 + 5 paritals
 
turff49 said:
Put a treadmill inside the smith and then do tempo walking lunges...lol
Click to expand...

This is brilliant. What a great video that would make.

Nice work Simon!
 
I can see where that grouping on supersets is advantageous. Bet you definitely felt it!
 
10/31/2015 Yesterday.... Triceps and Back

Cable Cross Tricep Extension (4010)
30x15
30x15
30x15
30x15
30x15

Neutral Grip Pulldowns (Vertical) ss Neutral Grip Pulldowns (lean Back) both 4010
160x8 / 160x12
160x8 / 160x12
160x8 / 160x12
160x8 / 160x12


Tricep Pressdowns
110x10
110x10
110x10
110x10
NOS-X
90x8
80x8
70x8


Deadlifts (yes again!!!) 4010
225x7
275x7
225x14
185x21

- i swear I was still sore from the last round of deads...that 185x21 had quite a few pauses but got through them


Low Cable Row (4012) ss Dips (4010)
140x8 / 8
140x8 / 8
140x8 / 6
140x8 / 5
NOS Rows
120x8
100x8
80x8
 
11/1/2015 Legs (last workout of Phase 2)

Forgot to mention that both workouts (yesterday and today) started with a 5km run. Strange thing that I have never experienced was after both runs I was starving and needed to have a quick meal, short rest before hitting the iron. Appetite is definitely up.


Leg Curls 4011
90x12
90x12
90x12
90x12
90x12

One Leg Press (in Smith) 4010 - no rest between legs
135x21
135x21
135x21
135x21

- this was gruelling

Feet Wide Leg Press (in Smith) 4010 - 1.5's
255x15
275x15
285x15
285x15

- the 1/2 rep was from the bottom...felt every moment of these ones


Smith Squat feet and knees together - 4010
185x8
185x8
185x8
NOS
155x8
135x8
115x8


Step Ups - 4010
15/15
15/15
15/15
15/15
 
Jealous, man. Pretty roast.

That dead lift volume is absurd. You felt the last round? This round ought to do some damage too.
 
Simon is living large! Killing workouts and BBQ!!
 
Yeah, you've been killing the good food here lately! In a few weeks it'll be home made pizzas again too right?
 
Awesome leg day brother! How have things been?


wasme said:
11/1/2015 Legs (last workout of Phase 2)

Forgot to mention that both workouts (yesterday and today) started with a 5km run. Strange thing that I have never experienced was after both runs I was starving and needed to have a quick meal, short rest before hitting the iron. Appetite is definitely up.


Leg Curls 4011
90x12
90x12
90x12
90x12
90x12

One Leg Press (in Smith) 4010 - no rest between legs
135x21
135x21
135x21
135x21

- this was gruelling

Feet Wide Leg Press (in Smith) 4010 - 1.5's
255x15
275x15
285x15
285x15

- the 1/2 rep was from the bottom...felt every moment of these ones


Smith Squat feet and knees together - 4010
185x8
185x8
185x8
NOS
155x8
135x8
115x8


Step Ups - 4010
15/15
15/15
15/15
15/15
Click to expand...
 
Awesome work in here Simon, your consistency and intensity are amazing that you can keep them up at the level you do. I wish my joints could handled this kind of workload and volume but I would fall apart.
 
RegisterJr said:
Jealous, man. Pretty roast.

That dead lift volume is absurd. You felt the last round? This round ought to do some damage too.
Click to expand...

The roast was awesome. Put the left overs with a stirfry yesterday... delicious.

Deads again tonight.. doing them twice a week is exhausting

kenpoengineer said:
Simon is living large! Killing workouts and BBQ!!
Click to expand...

Love me some bbq!

turff49 said:
Yeah, you've been killing the good food here lately! In a few weeks it'll be home made pizzas again too right?
Click to expand...

OH yell ya, like to make those pizzas every now and then, just so much work.

packers6211 said:
Awesome leg day brother! How have things been?
Click to expand...

Things are good man.. thanks.

MrKleen73 said:
Awesome work in here Simon, your consistency and intensity are amazing that you can keep them up at the level you do. I wish my joints could handled this kind of workload and volume but I would fall apart.
Click to expand...

Chris, my joints are not impressed. But the lighter loads certainly help. Thanks brother.
 
Not a huge fan of pork, but damn that looks good!
 
11/3/2015 Phase 3 .... Chest and Back

New combo to kick off Phase 3... was a solid session. My fathers hip surgery was slated for Friday, has been bumped to tomorrow. So will get up early and get legs in before work, as i will be heading out of town for the night after from work. Hoping to get Thursday session in late in the evening - if not will have to be a rest day. Will see how things go...


Bench Press (with Orange Bands) 6010 ss Barbell Rows 4010
155x6 / 125x8
155x6 / 135x8
185x6 / 145x8
185x6 / 145x8
185x6 / 145x8
185x6 / 145x8


Incline DB Press 4111
75x8
75x8
75x8
75x8
CS-6 sets (basically 6 drop sets with 20 seconds between sets)
65x8
55x8
45x8
35x8
30x8
25x8


Seated Cable Rows - 9 inch Elevation (6-0-3-0)
140x10 + 5
140x10 + 5
140x10 + 5
140x10 + 5


Flat DB Flys 6010 ss Two-Arm Bent Over DB Rows 4010
35x8 / 50x8
35x8 / 55x8
35x8 / 60x8
35x8 / 65x8


Deadlifts 4010 (40 seconds rest)
185x12
185x12
185x12
185x12
185x12
185x12

- with the short rest, and tempo couldnt pull anymore .... was dying for oxygen!
 
Workout looks fantastic buddy. Tons of volume and little rest! Good on ya buddy!!
 
Yeah the rest periods make a huge challenge. The heart rate is up for the entire workout!
 
Prayers for your Dad's surgery. Beastin' here still!
 
Another one with hip surgery, yikes! Hope all goes smooth man!
 
Can they do an anterior surgery or do they have to go through the backside? If they can get in through the front recovery is a comparative breeze. I stayed w my dad, 65, for 12 days and in that time we were able to get him off the Vicodin and onto acetaminophen 2-3x/day and off his walker onto a cane. He got cleared to drive by day 15 I believe. He let me push him on the phys therapy multiple times a day and I had him moving every hour he was awake. I'd make his meals and get his meds but made him walk to the kitchen, bathroom, etc. He ditched the cane by week 3 and is so pleased he had it done. Gave him his freedom back.
 
kenpoengineer said:
Prayers for your Dad's surgery. Beastin' here still!
Click to expand...

Thanks Mark!

turff49 said:
Another one with hip surgery, yikes! Hope all goes smooth man!
Click to expand...

He had his left hip done last year (around the same time). This year it is the right hip, he will be bionic in no time... ;)

My mom actually just sent me a text (I know that in itself blows my mind lol)... he is in his room and the surgery was a success!

Hyde said:
Can they do an anterior surgery or do they have to go through the backside? If they can get in through the front recovery is a comparative breeze. I stayed w my dad, 65, for 12 days and in that time we were able to get him off the Vicodin and onto acetaminophen 2-3x/day and off his walker onto a cane. He got cleared to drive by day 15 I believe. He let me push him on the phys therapy multiple times a day and I had him moving every hour he was awake. I'd make his meals and get his meds but made him walk to the kitchen, bathroom, etc. He ditched the cane by week 3 and is so pleased he had it done. Gave him his freedom back.
Click to expand...

Yes, this will make a huge difference for him, to have both sides good as new so to speak.

I believe they go through the front/side, not the back. His recovery last time was a little slower than your fathers (mind you my dad is 78). It will be a little longer before he can drive this time as it is his driving leg side.
 
11/04/2015 LEGS

Got this one out of the way early this morning, as I will be heading out of town for the night and most of tomorrow.


Front Sqauts (4111)
95x6
135x6
135x6
145x6
145x6
145x6
95x25 - definitely some pausing here

- as you know still 'new' to the front squat game, but they wont fairly smooth this morning


Leg Press (4010)
315x8
405x8
405x8
405x8
275x40

- felt like that 40 set was never going to end


Alternating Barbell Lunges (1.5s) 4010 - no rest between legs
95x10
105x10
105x10
105x10


Leg Curls 4010
80x21
90x21
90x21
80x21

Stiff Legged Deads 4010
110x21
120x21
120x21
120x21

....legs were cramping on the drive to work. ALl good now though...

Have a good day all
 
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