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Wasme's recomp journey....

1/15/2016 Arms / Calves

Got a fantastic pump in on the arms today...

Rope Pushdowns / Cable Curls
70x12 / 50x8
80x12 / 60x8
90x12 / 70x8
90x12 / 70x8
100x12 / 80x8
100x12 / 80x8
100x12 / 80x8


DB Curls / Bent Over Rope Extensions
35x8 / 100x12
35x8 / 100x12
35x8 / 100x12
35x8 / 100x12

Single Arm Reverse Grip Pushdown / EZ Curl
45x8+4 partials / 115x8
45x8+4 partials / 115x6
45x8+4 partials / 115x7
45x8+4 partials / 115x5

Single Arm Pushdowns
40x8
40x8
40x8
40x8


Standing Calf Raise
135x15
185x15
205x15
225x15
245x15
245x15
245x20
245x20

Dorsiflexion
50
50
50
50
 
How're you doing the Dorsiflexions? (I haven't tried them since getting the band pack)
 
1/16/2016 Chest and Shoulders Pump

Quick one this morning... good pump..

Swiss Bar press
Barx20
145x10
165x10
185x10
195x10
205x8
205x7
205x5

DB Hex Press
60x12
60x12
60x12
60x12

Machine Flyes / Band Over and Backs
100x12 / 10
100x12 / 10
100x12 / 10
100x12 / 10

Face Pulls
90x30
90x30
90x30

SpiderCrawls / 6 ways
3 / 10x10
3 / 10x10
3 / 10x10
 
Doesn't read as a quick one. Strong, though
 
Yep, bet you had one good pump going on after that session!
 
1/17/2016 Back Pump Day

Meadows Rows
70x10
80x10
90x10
100x10
100x10
100x10

DB Pullovers
60x10
60x10
60x10
60x10

DGrip Pulldowns
180x10
180x10
180x10
180x10

Kayak Rows
90x10/10
90x10/10
90x10/10
90x10/10


Week 3 starts tomorrow :)

As will so will some form of HITT cardio and a major tightening of nutrition. We went out last night for my wife's post birthday celebration with some friends. Very cool mexican restaurant, was a great time. But the hours leading up to the outting were frustrating to say the least. I was ready to throw the towel in. None of my 'nice' clothes fit so great as I have gained weight - not happy feeling at all. I could use the excuses of less workouts due to my back/hand (which has healed) and a very extended holiday season of food and booze, but my nutrition has been sh*t for too long now. So time to do something about it before I end up in a very dark place.
 
Dude, it's January. Got plenty of time to reel it in. But I understand, I've gained about 8-12lbs I need to trim off. Cutting time coming soon.
You should do your ECA stack and trim it right back down in no time.
Nice workout BTW!
 
Let's cut. Time to track and post macros
 
After tonight's pizza of course..
 
I just did 5 guys myself. Was disappointed too. Fries were hard and burger had no taste. I might start my cut this week too...maybe...
 
turff49 said:
Dude, it's January. Got plenty of time to reel it in. But I understand, I've gained about 8-12lbs I need to trim off. Cutting time coming soon.
You should do your ECA stack and trim it right back down in no time.
Nice workout BTW!
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I have gained about 30... since summer, lost a few for Myrtle Beach then it all just came back. And that's the plan... ECA tomorrow. A few days later ECY.

RegisterJr said:
Let's cut. Time to track and post macros
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Working on that...

RegisterJr said:
After tonight's pizza of course..
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turff49 said:
I just did 5 guys myself. Was disappointed too. Fries were hard and burger had no taste. I might start my cut this week too...maybe...
Click to expand...

I made a beef stew in the slower cooker, and fresh bread from the grocery store... Damn Snickers bar keeps looking at me though.
 
Just measured up the rec room, which will become the new location for my gym (mid to late 2016)..

27 ft x 11.5 ft.

Should be plenty of room.
 
wasme said:
Just measured up the rec room, which will become the new location for my gym (mid to late 2016)..

27 ft x 11.5 ft.

Should be plenty of room.
Click to expand...

You can have an awesome gym in that much space! Should be drooling over that!
 
1/18/2016 Legs

Had a really good session today. Came very close to tossing my intra workout on the second set of stiff legs.. stopped, regained my composure and pressed on! That hasn't happened to me in a while

*Post Workout Cardio: 35 minutes, 4mph, incline 2.5-4.0 (hate the treadmill but a change of pace)

Lying Leg Curls
50x10
70x10
90x10
100x12
110x10
120x8
120x8
drop 90x8
drop 60x20

Safety Bar Squats
Bar x 12
145x12
165x12
185x8
225x8
245x8
255x8
265x8
drop 215x7
drop 165x6

Leg Press (from floor in Smith)
315x30
315x30
315x30

Leg Extensions
100x8
100x8
100x8
100x8

Stiff Legged Deads
160x8
170x8
170x8
170x8
 
Frustrated?
 
Very good leg workout wasme. Man I'd hate to see you loose your composure lol I'd be running out the gym so fast you would think I was Bolt in the Olympics.
 
Your back must be feeling better. Awesome workouts and volume! 27x115 is a fantastic amount of space for a home gym!
 
kenpoengineer said:
Your back must be feeling better. Awesome workouts and volume! 27x115 is a fantastic amount of space for a home gym!
Click to expand...

Indeed it is... tomorrow's back workout does have rack pulls in it. I might sub in trap bar deads instead, just to be proactive.

27x11.5 but i do think that is a good size..

packers6211 said:
Very good leg workout wasme. Man I'd hate to see you loose your composure lol I'd be running out the gym so fast you would think I was Bolt in the Olympics.
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LMAO... dive for the snowbanks.. errrrr wait we still have no snow.
 
1/19/2016 Chest and Shoulders

Good session tonight.. pretty cold in the garage - had to put the door down as it was windy as hell!

*Post Workout Cardio: Treadmill 4-4.4mph, 3-5 incline, 35 minutes.

Decine DB Press
50x8
55x8
65x8
75x8
80x8
85x8
90x7
90x5

Decline Smith Press
135x6
185x6
205x6
215x6
225x6
235x6
- rest bar on chest for a moment, then explode up, 3/4 lockout

Incline Barbell Press
215x5
215x5
215x5
215x5
215x5
- no lockout, explosive reps

Stretch Pushups
18
16

DB Side Laterals ss Orange Band Side Laterals
20x10 /15
20x10 /15
20x10 /15
20x10 /15
- bands done as partials

Band Pull Aparts
15
15
15
 
Laughing at Thomas - "tossed"....lol

Still no snow???
 
turff49 said:
Laughing at Thomas - "tossed"....lol

Still no snow???
Click to expand...

To the north they have some snow .. and over the last two weeks the ski hills have gotten some. But here in the city, we have had a couple of dustings, followed by rain, or warming enough to melt it away.

Crazy winter
 
Trap bar might be the way to go, or chest supported bb rows if you want more lat specific. Trap is a lot more quads but will be a lot safer intro to erector work than rack pulls for sure. Plus you get the grip and trap stimulation.
 
turff49 said:
Laughing at Thomas - "tossed"....lol

Still no snow???
Click to expand...

It's hard for me to translate north polian. Being you live several hundred miles closer...
 
Stop talking about all this snow darn it lol. I'm in Bama we still hitting in the 60's on same days in freaking Jan!!!!
 
Hyde said:
Trap bar might be the way to go, or chest supported bb rows if you want more lat specific. Trap is a lot more quads but will be a lot safer intro to erector work than rack pulls for sure. Plus you get the grip and trap stimulation.
Click to expand...

Ended up going with a straight bar, but didnt go all out. Update on that coming. Thanks for the input though man - always appreciated.

packers6211 said:
Stop talking about all this snow darn it lol. I'm in Bama we still hitting in the 60's on same days in freaking Jan!!!!
Click to expand...

Pack wants to make snow angels
 
I'll take 60's right now. South Carolina(Myrtle Beach) was at 24 degrees this morning. Barely broke 40 degrees yesterday...lol
 
1/20/2016 Back

Pretty good lift today, with no back discomfort.

* Post workout cardio
Treadmill : 4mph 4-5.5 incline
30 minutes

One Arm DB Rows
65x10
75x10
85x10
95x10
105x10
115x10
120x20

- the set to 20 went much smoother with the left arm. Paused twice. Right up paused 4 times but still go there.

Close Girp (Neutral) Pulldowns
200x8
200x8
200x8
200x8

DB Pullovers
60x10
60x10
60x10
60x10


Dead Lifts (in place of Rack Pulls - protecting back)
135x5
185x5
225x5
275x5
315x10 (1 rep, 10 sec, 1 rep, 10 sec, ....)
225x5
135x5

Banded Good Mornings
15
15
15
 
Here you go guys:
Invalid Link Removed
 
Sweet!! Look at the volume on those 120 DB's!! Pretty friggin stout Simon! Glad your back is feeling MUCH better!
 
If the dreads are good on your back you must be doin them right. Strong db rows Simon.
 
Only with you wasme!!!! They keep doing that Bama BS saying possible snow but never happens. Great workout and glad back is holding up.


wasme said:
Ended up going with a straight bar, but didnt go all out. Update on that coming. Thanks for the input though man - always appreciated.



Pack wants to make snow angels
Click to expand...
 
turff49 said:
Sweet!! Look at the volume on those 120 DB's!! Pretty friggin stout Simon! Glad your back is feeling MUCH better!
Click to expand...

Thanks Brian... that makes me want a Guinness :beerchug:


RegisterJr said:
If the dreads are good on your back you must be doin them right. Strong db rows Simon.
Click to expand...

Thanks bro

Hyde said:
Sounds like you made the right decision if there was no pain! Way to train smarter
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So glad there was no pain!

packers6211 said:
Only with you wasme!!!! They keep doing that Bama BS saying possible snow but never happens. Great workout and glad back is holding up.
Click to expand...

Thanks pack...
 
1/21/2016 ARMS / Calves

Got my pump on today! Arms swelled up nice!!!

*Post Workout Cardio
Treadmill: 4-4.4 mph, 3.5-5 incline
30 minutes


Vbar Pushdowns superset EZ Curls
90x15 / 65x8
90x15 / 75x8
100x15 / 85x8
100x15 / 85x8
110x15 / 95x8
110x15 / 95x8
110x15 / 95x8

Hammer Curls superset Bench Dips (3 sec neg)
45x8+4 partials / 8
45x8+4 partials / 8
45x8+4 partials / 8
45x8+4 partials / 8


Decline Skullcrushers superset EZ Bar Reverse Curls
80x12 / 60x10+6 partials
80x12 / 60x10+6 partials
80x12 / 60x10+6 partials
80x12 / 60x10+6 partials

Close Grip Pushups
17


Standing Calf Raises
185x15
225x15
245x15
245x30
245x30
245x30

- sets of 30 done (10 reps, 10 sec hold, 10 reps, 10 sec hold, 10 reps)

Dorsiflexion
50
50
50
50
 
1/23/2016 Chest / Shoulders PUMP

Woke up yesterday, and found as the day wore on my lower back got tender - so yesterday was a rest day (they can either be Thurs, Fri, or Sun and to be honest I kinda like Fridays off.).

All good this morning and got in a Chest/Shoulder pump session before heading to the rink.


*Post workout cardio
Treadmill - 4mph / 3.5-5.5 incline 30 min

Swiss Bar Press
135x10
155x10
175x10
195x10
205x10
215x8
215x6

Hex Press
60x12
60x12
60x12
60x12


Machine Flyes ss Band Over and Backs
100x10 / 8
100x10 / 8
100x10 / 8
100x10 / 8


Facepulls
90x30
90x30
90x30

Spider Crawls
3
3
3

6 Ways
10x10
10x10
10x10
 
Glad it wasn't anything with the back. Glad you took the day off. It shows you are listening to the body!
Looks like that had pump session written all over it!
 
turff49 said:
I just did 5 guys myself. Was disappointed too. Fries were hard and burger had no taste. I might start my cut this week too...maybe...
Click to expand...
I had to re-read that a couple of times. Lol

kenpoengineer said:
Here you go guys:
Invalid Link Removed
Click to expand...

So jealous!! It's beautiful!

Glad you're feeling better Simon! You're definitely back to tossing the weights around! Don't stress the weight! You'll have it off in no time! I've been fighting the scale myself too!
 
Finishing with 10# on 6-ways is no joke.

Brian... YOU had you going all Brokeback Mountain!

No wander Simon has had back problems.
 
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