Wasme's recomp journey....

Hahaha yes but even more twisted than brokeback...you had 5 guys!
 
love2liftkat said:
Hahaha yes but even more twisted than brokeback...you had 5 guys!
Click to expand...

He likes his guys like he likes his Pringles

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:banana:
 
Hahahahaha (gag)
 
Talk about Mutitasking!!
 
turff49 said:
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!
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Thanks Brian, got a good back session into with the same idea - pump!

love2liftkat said:
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!
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Thanks Kat!!

RegisterJr said:
Finishing with 10# on 6-ways is no joke.
.
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Ya, those freakin' hurt... and the faces you make doing them lol

RegisterJr said:
He likes his guys like he likes his Pringles


:banana:
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LMFAO

love2liftkat said:
Hahahahaha (gag)
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ummmm ... why did 'gag' make my mind totally hit the gutter lol
 
1/24/2016 Back

Pump session today, was a great one. Lats felt great...

*post workout cardio: Treadmill 30 min, 4mph x 3.5 incline..


Straight Arm Pulldowns
90x10
90x10
90x10
90x10

DB Pullovers
60x10
60x10
60x10
60x10

Wide Grip Stretch Pulldowns
180x10
180x10
180x10
180x10

Stretchers
140x12
140x12
140x12
140x12

- really slow eccentric.


*this was not a Meadows workout (well it was but not part of the plan).
 
Nice workout buddy! Damn the lat work! Your back must be wide.

I like the incline treads. I find they really help the calves as well as increasing the difficulty of the cardio.
 
Nice pump work man. Jumping into wk 1 tomorrow and I hope I make it the full 7.
 
Stretched those lats out good with that one!
 
clown007 said:
Nice workout buddy! Damn the lat work! Your back must be wide.

I like the incline treads. I find they really help the calves as well as increasing the difficulty of the cardio.
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Thanks man. You know, I think the damn treadmill is f**king with my back though... feels tender after a workout, and this back workout as well as yesterdays chest session would not have done that. Perhaps the incline, or the fact that the belt keeps slipping at the start. Might have to trash it as i it seems to be tight.

RegisterJr said:
Nice pump work man. Jumping into wk 1 tomorrow and I hope I make it the full 7.
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Solid! I am going 6 of 7... I learnt from Mi40x that I cannot do legs twice a week lol

turff49 said:
Stretched those lats out good with that one!
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Indeed, stretchers are my fave
 
Geeeeeze, Wasme, I'm going to steal your insane workouts!!!!!!

:taking notes:
 
1/26/2016 LEGS

Back at it today. Albiet a day behind - yesterday was a buggar of a day. Doesn't happen often that I can't find the time to get my lift in. Was stuck at work with Server problems till quite late.

Post Workout Cardio
Treadmill: 4.2mph / 2 incline (seeing how a lower incline is my back)


Lying Leg Curls
60x10
70x10
80x10
90x10
90x25
100x20
110x15
115x10

Squats (explosive)
135x8
185x8
225x8
235x8
245x8
245x8

Leg Press (in Smith from floor)
315x15
365x15
405x15
- slow negs on these


Walking Lunges with Chains
3 sets x 8/8
3 sets x 8/8
3 sets x 8/8
3 sets x 8/8

Stiff Legged Deadlift
160x10
160x10
160x10
 
Nice leg work!
245x8 is a good load for squats. Glad the back is keeping up to the workload.
 
Yeah looks like you've been healthy enough to jump right back into most of the lower body weights you were working with before
 
My lower back was tender to say the least by the time I hit my last set on squats yesterday. How you power through with your back history, I dunno.
 
Awesome leg day brother! I can't wait to lift again, it's killing me

wasme said:
1/26/2016 LEGS

Back at it today. Albiet a day behind - yesterday was a buggar of a day. Doesn't happen often that I can't find the time to get my lift in. Was stuck at work with Server problems till quite late.

Post Workout Cardio
Treadmill: 4.2mph / 2 incline (seeing how a lower incline is my back)


Lying Leg Curls
60x10
70x10
80x10
90x10
90x25
100x20
110x15
115x10

Squats (explosive)
135x8
185x8
225x8
235x8
245x8
245x8

Leg Press (in Smith from floor)
315x15
365x15
405x15
- slow negs on these


Walking Lunges with Chains
3 sets x 8/8
3 sets x 8/8
3 sets x 8/8
3 sets x 8/8

Stiff Legged Deadlift
160x10
160x10
160x10
Click to expand...
 
packers6211 said:
Awesome leg day brother! I can't wait to lift again, it's killing me
Click to expand...

How long before you can do some machines? I suppose not till fully healed?

RegisterJr said:
My lower back was tender to say the least by the time I hit my last set on squats yesterday. How you power through with your back history, I dunno.
Click to expand...

I was feeling it last night... but ok. Really trying to keep it healthy and not push to fast.

Hyde said:
Yeah looks like you've been healthy enough to jump right back into most of the lower body weights you were working with before
Click to expand...

Thanks Clayton! With my back I know I will never squat like you and Thomas but doing what I can

Any word from Conor?


clown007 said:
Nice leg work!
245x8 is a good load for squats. Glad the back is keeping up to the workload.
Click to expand...

Thanks brother
 
1/27/2016 Chest and SHoulders

Great chest session today. Banded hammer press (swiss bar) was a little dodgy till I lowered the weight but all in all a great session.


Post Workout Cardio:
Treadmill 35 minutes, 4mph, 2 incline


Incline DB Press
50x8
60x8
65x8
70x8
75x8
80x8
85x8
90x8

Banded Hammer Press (Swiss Bar)
155x6
175x6
205x6 - too heavy, last rep was hard to rack
195x6
195x6
195x5

Reverse Band Slight Incline Bench
135x5
205x5
265x5
265x5
285x5
285x5
285x5
- orange bands helped get the weight off chest

Machine Fyes
90x15
90x15
90x15

Bent over Side Laterals
20x15
20x15
20x15

Cage Press
85x5
95x5
105x5
105x5
105x4

DB Front Raises
20x12
20x12
20x12
 
Banded bench gets heavy, fast.

Is that the small orange bands on the rev incline? That's a lot of weight...
 
Yeah man! Jeez that a big bench. I was thrilled hitting 185 on the incline lol. I have a long way to go to keep up with you!
Good job!
 
Nice looking session, sir. And no I haven't heard from Conor; last I heard I think he had, at least for the time being, given up the life pretty much. I get the vibe he's an all or nothing type and he didn't have the time to prep for a show w his new career so he dropped it.
 
RegisterJr said:
He likes his guys like he likes his Pringles

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:banana:
Click to expand...
Funny, I am basically the opposite, once I pop I am pretty much done... :)
Hyde said:
Nice looking session, sir. And no I haven't heard from Conor; last I heard I think he had, at least for the time being, given up the life pretty much. I get the vibe he's an all or nothing type and he didn't have the time to prep for a show w his new career so he dropped it.
Click to expand...

He is doing well but not working out much anymore. He is working about 14-16 hour days with the Post Office walking miles upon miles a day... I talk to him every once in a while on Facebook. He still has the itch it is just a matter of getting it started again. I believe he is in the middle of purchasing a house and plans to put a gym in there since he doesn't have time to get to a gym most days.
 
Lol Kleen.
 
RegisterJr said:
Banded bench gets heavy, fast.
Is that the small orange bands on the rev incline? That's a lot of weight...
Click to expand...

The banded bench (swiss) was with the thin reds. The reverse bench was with the thicker orange (not the thin).

clown007 said:
Yeah man! Jeez that a big bench. I was thrilled hitting 185 on the incline lol. I have a long way to go to keep up with you!
Good job!
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Thanks man. However, the bands play a huge role. They really take the pressure off when you hit the bottom, so you can explode back up.

Hyde said:
Nice looking session, sir. And no I haven't heard from Conor; last I heard I think he had, at least for the time being, given up the life pretty much. I get the vibe he's an all or nothing type and he didn't have the time to prep for a show w his new career so he dropped it.
Click to expand...

That's too bad. Going to try to reach out to him. Good dude...

MrKleen73 said:
He is doing well but not working out much anymore. He is working about 14-16 hour days with the Post Office walking miles upon miles a day... I talk to him every once in a while on Facebook. He still has the itch it is just a matter of getting it started again. I believe he is in the middle of purchasing a house and plans to put a gym in there since he doesn't have time to get to a gym most days.
Click to expand...

Hey that is positive! Good for him.. all the walking, he'll be one lean sob!
 
1/28/2016 Back

This one felt pretty quick, till I got to the post workout cardio which just dragged...(Treadmill 30 minutes, 4.2 mph, 2-3 incline)

Started watching Spartacus while on the treadmill. Only on episode three, but decent fight seens and boobs galore :hump:


Meadows Rows
60x8
75x8
90x8
100x8
100x8
100x8
100x8

Single Arm Pulldowns
80x8/8
80x8/8
80x8/8
80x8/8

Straight Arm Pushdowns with Rope
90x8
90x8
90x8
90x8

Barbell Shrugs - 2 second hold
185x12
225x12
225x12

Banded HyperExtensions
15
15
- lower back started getting sore so stopped one set short.
 
Hey Wasme if you wanna follow I'm logging the same product as Kenpo here:

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Initial impressions are great!
 
wasme said:
The banded bench (swiss) was with the thin reds. The reverse bench was with the thicker orange (not the thin).



Thanks man. However, the bands play a huge role. They really take the pressure off when you hit the bottom, so you can explode back up.
!
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Banded bench with reds is tough. Real tough. Then again, I think I remember now that our colors are different?
 
I see you are back to the beast workouts again! Nice going on the chest and back workouts!
 
Season 1 is the best. The actor who plays Spartacus in season 1 died. So Season 2 has a different one. Just letting you know.
 
Spartacus, boobs and heavy iron FTW! Nice job Simon!
 
Here's the thing about Spartacus: it actually gets more graphic in the 3rd season, and it's so frequent it almost dulls you. But the story line stays strong throughout and if you like the 2nd season you will enjoy watching it all. It was always really good seeing Xena naked though. Just made the child in me nostalgic.

The first season is the best and could have been standalone IMO.
 
Spartacus is one of the ones I have been meaning to look into. However I am so far behind on so many of the "popular" shows that have a major following... I have still never seen an episode of Game of Thrones... I know I should be ashamed. I just don't spend too much time in front of a TV.
 
MrKleen73 said:
Spartacus is one of the ones I have been meaning to look into. However I am so far behind on so many of the "popular" shows that have a major following... I have still never seen an episode of Game of Thrones... I know I should be ashamed. I just don't spend too much time in front of a TV.
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GOT is great!! You gotta get to it. I am like you though, I rarely find time to watch any television.

Hyde said:
The first season is the best and could have been standalone IMO.
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Xena naked! boom or wait is that boob ;)

kenpoengineer said:
Spartacus, boobs and heavy iron FTW! Nice job Simon!
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haha... thanks Mark!

turff49 said:
Season 1 is the best. The actor who plays Spartacus in season 1 died. So Season 2 has a different one. Just letting you know.
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I heard that, any idea how he died?

RegisterJr said:
Banded bench with reds is tough. Real tough. Then again, I think I remember now that our colors are different?
Click to expand...

This is from the original MD band pack

Hyde said:
Hey Wasme if you wanna follow I'm logging the same product as Kenpo here:

Invalid Link Removed

Initial impressions are great!
Click to expand...

So there dude
 
1/29/2016 Arms

...And Meadows brings back the same muscle group supersets...oh the pump.

Rope Pushdowns ss One Arm Cable Extensions
70x12 / 35x10
80x12 / 35x10
90x12 / 40x10
90x12 / 40x10
90x12 / 40x10
90x12 / 40x10
90x12 / 40x10

Bench Dips ss Skullcrushers
8 / 70x8
8 / 70x8
8 / 70x8
8 / 70x8


Barbell Curls ss Hammer Curls
70x8 / 25x10
70x8 / 25x10
80x8 / 35x10
90x8 / 35x10
90x8 / 35x10
90x8 / 35x10

Ez Preachers ss Reverse Curls
80x8 / 60x10
80x8 / 60x10
80x8 / 60x10
80x8 / 60x10


Post workout Cardio: Treadmill 40 minutes, 4.2 mph, 2.5-3.5 incline.
 
You're a freaking machine!!!
 
wasme said:
1/29/2016 Arms

...And Meadows brings back the same muscle group supersets...oh the pump.

.
Click to expand...

I haven't done that in a while. Brutal.
 
Slacking on that workout today...must've been for the cardio...
Just bustin your balls man!! Lol
 
1/30/2016 Secondary Chest/Shoulders

Triceps are sore as hell today... don't get that too often but a good sign I'd say... Warmer day today, door up on the garage a great pump session.


Swiss Bar Press
115x10
145x10
175x10
185x10
195x10
205x8
205x6

Hex Press
60x12
60x12
60x12
60x12

Machine Flies
100x10
100x10
100x10
100x10

Facepulls
90x30
90x30
90x30
- all 3 sets I had to pause in the 20 range before getting to 30...

6 ways
10x10
10x10
10x10

SPiderCrawls
3
3
3

Post Workout Cardio: Treadmill
4 mph, 3 incline, 30 minutes
 
Hey, wasme is thos HIIT cardio for you or for normal conditioning?
 
Oops Double post
 
Ok...I'm beginning again, use the same speed. I haven't found my HIIT fat stimulus, although 4.0 has become challenging due to size/height. That's why i asked. Im on a new journey to condition, stay strong and become aesthetic.
 
HokiePride said:
Ok...I'm beginning again, use the same speed. I haven't found my HIIT fat stimulus, although 4.0 has become challenging due to size/height. That's why i asked. Im on a new journey to condition, stay strong and become aesthetic.
Click to expand...

I hear ya brother.. I had a few injuries, and had to stop running for a while. It is crazy how quick it all goes. So figured I would ease back in as to not reinjure. Keep it up! No matter where you start, you'll get to where you wanna be!
 
Heck of a Chest/ Shoulder session!
 
Super impressive bench volume with or without sore tricep doms
 
1/31/2016 Secondary Back Day

Filled the ole' lats with blood today. Finishing them off with a fantastic stretch with the stretchers. On those really held the stretch as long as possible on every rep - extending each set but wow effective.

Hyde can you say Pantera ;) ... haven't listened to them in a while gave me a superb push this morning.


* Post workout Cardio: Treadmill 30 minutes, 4.2mph, 2-3 incline. Spartacus was in the death pits..brutal

Close Grip Pulldowns (Hands Facing)
180x10
180x10
180x10
200x10
200x10
200x10
- pause at contraction

Wide Grip Pulldowns ss Band Assisted Pullups (various grips)
200x10 / 8
200x10 / 8
200x10 / 8
200x10 / 8

DB Pullovers
60x10
60x10
60x10
60x10

Stretchers
120x15
120x15
120x15
120x15
 
Strong pull downs with that many sets!!
 
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