Wasme's recomp journey....

love2liftkat said:
Happy Birthday!! I hope you have a wonderful day! We've all had a feast in your honor.
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RegisterJr said:
Happy Birthday Simon!
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clown007 said:
Happy birthday buddy!!!!!
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HokiePride said:
Happy Birthday/Thanksgiving, Working also, SIGH.
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Thanks all. And I want to thank your entire Nation, for taking the day off in honour of my birthday! I don't care what anyone says you Americans aren't half bad lmao... jokes!
 
11/26/2015

Happy Thanksgiving folks, I hope you all got your feast on... and continue to do so all weekend!


Had great back session, pushing a little harder today... no problems at all. Might actually jump into a proper program again on Monday. Just the leg sessions will start light as well as any bent over work.

Wide Grip Pulldowns ss Wide Grip Pullups
10/8 x 6 sets

Close Grip Palms Facing Pulldowns ss Close grip palms facing Pullups
10/8 x 4 sets

Hammer Wide Grip Pulldowns ss Narror hammer grip Pullups
10/8 x 4 sets

D Grip Pulldowns
10 x 4 sets


- pullups were band assisted...


Celebrated birthday with all you can 'taste' japanese / thai ...was awesome!
 
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Gotta keep an eye out for the free version...
 
Yeah I got this email too!
Nice off season bulking sounds perfect!!
 
Headed to see Blind Guardian tonight. Never heard of them. You, Simon?
 
Yep, super bulk weekend. Ham, Turkey, rolls, sweet potato casserole, Stuffing, pumpkin pie, pecan pie, ice cream, oh my have I pigged out. An all weekend event!
Great to hear on the back. And sounds like the bday dinner was awesome!
 
RegisterJr said:
Headed to see Blind Guardian tonight. Never heard of them. You, Simon?
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No, but saw your pics on facebook and googled them! lol

turff49 said:
Yep, super bulk weekend. Ham, Turkey, rolls, sweet potato casserole, Stuffing, pumpkin pie, pecan pie, ice cream, oh my have I pigged out. An all weekend event!
Great to hear on the back. And sounds like the bday dinner was awesome!
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That weekend feeding sounds stellar!

Wife took me out saturday night, for my own bday dinner. Went to a big chain steakhouse (Keg)... damn good. French onion soup to start, then a beautiful baseball sirloin, loaded potato... And they have the best loaves of fresh bread... Time to crack down again though.

RegisterJr said:
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Gotta keep an eye out for the free version...
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Indeed!
 
11/30/2015

Well was a busy weekend. But did get lifts in both Saturday and Sunday. Did add a some intensity and weight to the lifts and everything felt good. Also started both workouts with a 4km run, to test those waters. Both went well. No pain. Back was a tad stiff Sunday morning, but stretched it out and was good to go.

Saturday (Chest / Shoulders)

Warmup: 4km

Bench / Band Over and Back
6 sets of 10 reps of both

Incline Bench / Band over and Back
4 sets of 10 reps of both

Decline Bench / Band Over and Backs
4 sets of 15 reps for bench, 10 bob's

Flyes / Side Laterals
4 sets of 10 reps of both

Smith SHoulder Press / Front Raise
4 sets of 10 reps of both
- PAIN FREE!
 
Sunday (Arms)

Warmup: 4km

Vbar Pushdowns ss DB Curls (both arms at once)
6 sets of 15 / 6 sets of 10

Over Head Tricep Extensions ss EZ Bar Curls
6 sets of 10 reps of both

Skullcrushers ss Preacher Curls
6 sets of 10 reps of both


Back session on deck
 
Everyone getting work in this weekend but me...
 
RegisterJr said:
Everyone getting work in this weekend but me...
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Hey man don't sweat it - sometimes you can't or don't make it, and it's just gonna be what it's gonna be. No use getting down. Just take it as longevity insurance and extra recovery!

Awesome to hear you're getting pain-free work in, Simon - and the bday dinner. If you can't have a sweet American Thanksgiving meal, might as well hit the steakhouse!
 
Got a great back workout in... pushing the intensity more... but still all controlled. Think I am ready to attempt a leg day by the weekend.

Wide Grip Pulldowns ss Wide Grip Pullups (assisted)
6 sets of 10/8

Reverse Grip Pulldowns ss Reverse Grip Pullups (assisted)
4 sets of 10/8

Hammer Grip Mid Grip ss Narror Hammer Grip Pullups (assisted)
4 sets of 10/8

D Grip Pulldowns ss Wide Hammer Pulldowns
4 sets of 10/10
 
Nice going on the workouts. Heat the back and hammies up really good before doing the leg workout and then hot shower and roll afterwards and I bet you won't have any problems!
 
turff49 said:
Nice going on the workouts. Heat the back and hammies up really good before doing the leg workout and then hot shower and roll afterwards and I bet you won't have any problems!
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Man I have been loving some hot showers as of late post-training. Just relaxes everything it seems
 
turff49 said:
Nice going on the workouts. Heat the back and hammies up really good before doing the leg workout and then hot shower and roll afterwards and I bet you won't have any problems!
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Hyde said:
Man I have been loving some hot showers as of late post-training. Just relaxes everything it seems
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Will do, I plan on hitting legs this weekend, when I have no pressure with time.
 
12/2/2015

Yesterday was a rest day, although I did go for a 4km run.


Today, was another chest/shoulder session. Pushing weight a little more, and gotta be honest, I have lost some strength... christ that didnt take much. That said, I will get it back and then some!

AM: 4km Run

PM: Chest/shoulders

Bench ss Band over and Back
6 sets of 10

Incline Bench ss Band over and back
4 sets of 10

Decline Smith Bench ss Band over and back
4 sets of 15/10

Flyes ss Lateral Raises
6 sets of 10


Seated Smith Press ss Front Plate Raise
6 sets of 8


No pain... things are looking up!
 
Nice buddy!
When you get back into the full swing what program do you think you'll run?
 
No pain lifting FTW!
 
I see your still pushing through them crazy numbers even when down a lil. Hope the back continues to get better. You guys been getting any major snow yet?
 
12/3/2015

Great arm workout this evening... arms were pumped right up! Post workout shower had one of those 'how do i wash my hair' moments.

AM: 4km run (wll be bumping this to 5 over the weekend i think)

PM:

Rope Tricep Ext / EZ Curls
6 sets of 12/10

Straight Bar Tricep Ext / Alternating DB Curls
6 sets of 15/10

Skullcrushers / Hammer Curls
6 sets of 10/10
 
Lol, gotta love that feeling. Feels like your arms will rip right off if you move them any further lol! Triceps had to be bursting after that!
 
12/4/2015 Back

Another back stretcher for a workout... weights are moving back up. Which is funny as im hitting failure on assisted pullups after the heavier pulldowns. Back feels good, nervous though. Can't be that way.


Warmup: 4km


Wide Grip Pulldowns ss Wide Grip Pullups (assisted)
6 sets of 10/8

Reverse Grip Pulldowns ss Reverse Grip Pullups (assisted)
4 sets of 10/8

Hammer Grip Mid Grip ss Narror Hammer Grip Pullups (assisted)
4 sets of 10/8

D Grip Pulldowns ss Wide Hammer Pulldowns
4 sets of 10/10
 
Remember: you don't owe anything to anyone except yourself. No need to be nervous because you don't need to progress any faster or push any harder than you decide on lower body/back.

If you can do smith leg press w 115 when you try it, that'll be 115 more than you're doing now, and you can always add more if it keeps feeling good. It will come!
 
I agree. Take it slow and you'll safely build back to where you were.
 
Hyde said:
Remember: you don't owe anything to anyone except yourself. No need to be nervous because you don't need to progress any faster or push any harder than you decide on lower body/back.

If you can do smith leg press w 115 when you try it, that'll be 115 more than you're doing now, and you can always add more if it keeps feeling good. It will come!
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RegisterJr said:
I agree. Take it slow and you'll safely build back to where you were.
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Thanks guys... Really think easing slowly back into it has worked wonders as opposed to going full boar like I normally would.. I got a leg session in today went well.... then used the new Obusforme massager I got, then a hot shower and all good.
 
12/5/2015

As mentioned...legs. Didn't do alot of variety and stayed away from the Smith Leg Press for my first session back as it can be a little stressful on the lower back.

Warmup: 4km


Leg Curls ss Bodyweight Squats
5 sets of 10 of each


Squats
Bar, 95,115,135,155,165,175,185 all to 8...then reversed the pyramid.

Stiff Leg Deadlifts
4 sets of 8

- my hamstrings were cramping at the end of the squats, which was weird but back felt really good.
 
As long as the back felt good that's all that matters. Good sesh.
 
Ive been meaning to get one. Never really tried a self massager.
 
Wife might commandeer that baby if you don't hide it...of course you guys could trade massages!

Nice work Was. Not that I have much experience with it, but I always read that lower body responds even better to 12-20 rep sets. So you could always crank the reps up before you start putting weight on the bar too if you are worried. Not that you're any stranger to total volume!!! Just that you don't even have to pass 185 yet to keep cranking up the intensity if you just keep trying to add reps w decent form.
 
Wasme man really you got kids that probably see these threads and you posting your pleasure toys smh!!!
 
Hyde said:
Wife might commandeer that baby if you don't hide it...of course you guys could trade massages!

Nice work Was. Not that I have much experience with it, but I always read that lower body responds even better to 12-20 rep sets. So you could always crank the reps up before you start putting weight on the bar too if you are worried. Not that you're any stranger to total volume!!! Just that you don't even have to pass 185 yet to keep cranking up the intensity if you just keep trying to add reps w decent form.
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Agree here, and then again put it up before you feel your back getting tired. 2-3 reps in the tank, and increase the weight gradually and always leave that 2-3 reps in the tank. That will keep the growth coming. Progression is progression regardless of if you take the lift to maximum effort or intensity. It is a problem area for you so the days of pushing until failure or one rep short are over unless you intend to continue hurting yourself.
 
Hyde said:
Wife might commandeer that baby if you don't hide it...of course you guys could trade massages!
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LMAO... goddamn massager disappeared last night ;)

Nice work Was. Not that I have much experience with it, but I always read that lower body responds even better to 12-20 rep sets. So you could always crank the reps up before you start putting weight on the bar too if you are worried. Not that you're any stranger to total volume!!! Just that you don't even have to pass 185 yet to keep cranking up the intensity if you just keep trying to add reps w decent form.
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Thanks man, and noted.. will definitely up reps next leg day

packers6211 said:
Wasme man really you got kids that probably see these threads and you posting your pleasure toys smh!!!
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Learnt that from you and your facebook page :saroll:

MrKleen73 said:
Agree here, and then again put it up before you feel your back getting tired. 2-3 reps in the tank, and increase the weight gradually and always leave that 2-3 reps in the tank. That will keep the growth coming. Progression is progression regardless of if you take the lift to maximum effort or intensity. It is a problem area for you so the days of pushing until failure or one rep short are over unless you intend to continue hurting yourself.
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Agreed, I am tired of my back giving out. Taking your/Hydes advice ... thanks guys.
 
12/7/2015 Chest/Shoulders

Yesterday was a total rest day... no run, no weights.. just a day off.

Warmup: 4km

Swiss Bar Press / Band Over and Back
6 sets of 10

- was nice throwing the swiss bar around again!

Incline Barbell Press / DB Lateral Raises
4 sets of 10

Decline Smith Press / Front Plate Raise
4 sets of 15/10

Machine Flyes / Smith Overhead Press
4 sets of 10/10

...was a great session. Chest was pumped and solid, things are really getting back to normal finally.
 
wasme said:
12/7/2015 Chest/Shoulders

Yesterday was a total rest day... no run, no weights.. just a day off.

Warmup: 4km

Swiss Bar Press / Band Over and Back
6 sets of 10

- was nice throwing the swiss bar around again!

Incline Barbell Press / DB Lateral Raises
4 sets of 10

Decline Smith Press / Front Plate Raise
4 sets of 15/10

Machine Flyes / Smith Overhead Press
4 sets of 10/10

...was a great session. Chest was pumped and solid, things are really getting back to normal finally.
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Nice! Good to see you feeling good again!
 
12/8/2015 Arms

Got in a fantastic arm session today. Much like the previous three, but heavier weight, more intensity, rest periods were 20 seconds between supersets.. total arm domination.

Warmup: 4km run

Straight Bar Pushdowns ss EZ Curls
6 sets of 15/10

Rope Tricep EXtensions ss Alternating DB Curls
6 sets of 15/8

Bent Over Head Extnesions ss Hammer DB Curls
6 sets of 15/10

Pump was stellar!

Back tomorrow.. going to add some supported rowing!
 
wasme said:
12/8/2015 Arms

Got in a fantastic arm session today. Much like the previous three, but heavier weight, more intensity, rest periods were 20 seconds between supersets.. total arm domination.

Warmup: 4km run

Straight Bar Pushdowns ss EZ Curls
6 sets of 15/10

Rope Tricep EXtensions ss Alternating DB Curls
6 sets of 15/8

Bent Over Head Extnesions ss Hammer DB Curls
6 sets of 15/10

Pump was stellar!

Back tomorrow.. going to add some supported rowing!
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Smart man!
 
Good luck on the pain free back lifting today.
 
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