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Wasme's recomp journey....

Hmm, John killin' you again.
 
Wicked workout Wasme. Yeah I listen to some of pantera back in the day but not lately. Mostly mine consist of 5 finger death punch older stuff, breaking Benjamin. bullet for my valentine, disturbed, and etc.
 
Crushing it in here as usual Simon, always impressive!
 
^^ I agree! Always impressed!!
 
packers6211 said:
Wicked workout Wasme. Yeah I listen to some of pantera back in the day but not lately. Mostly mine consist of 5 finger death punch older stuff, breaking Benjamin. bullet for my valentine, disturbed, and etc.
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5FDP are good! I am going to see Bullet for my Valentine in March. Should be good as it is a small venue.

MrKleen73 said:
Crushing it in here as usual Simon, always impressive!
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love2liftkat said:
^^ I agree! Always impressed!!
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Thanks! Chris/Kat
 
2/2/2016 Legs

Yesterday was a rest day.

Today, Meadows called for a true bodybuilders leg day. I am worn right out. Great session all the way around.


*Post Workout Cardio
Treadmill 30 mins - 4 mph - 2-4 incline

Rest Periods for the entire workout 45 seconds.

Lying Leg Curls
70x10
80x10
90x10
100x10
110x8
115x6
115x6 + 25 partials


Squats
135x8
165x8
185x8
205x8
225x5
235x5
235x5
235x5
235x5
235x5
235x5
235x5
235x5
235x5
- explosive (not near the end though)

Leg Press (in smith from floor)
225x10
315x10
365x10
365x10
365x10
365x10
365x10

Leg Extensions
110x10
drop 90x10
drop 70x10

Stiff Legged Deadlifts
160x10
160x10
160x8,2
 
Wow man! I'm sure your legs are shot. Good on you buddy!!
Volume, volume, volume!
 
Holy crap dude. What was he asking? What week are you on?

I might be scared...
 
My god! That's just insane! You ain't walking tomorrow...
 
clown007 said:
Wow man! I'm sure your legs are shot. Good on you buddy!!
Volume, volume, volume!
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Thanks bro, sore as sh*t today lol

RegisterJr said:
Holy crap dude. What was he asking? What week are you on?

I might be scared...
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This is the start of 5.. and i think there was something about my first born child in the intro to week 5 ;)

turff49 said:
My god! That's just insane! You ain't walking tomorrow...
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I almost called in sick lmao.. slowly took the stairs up to the 7th floor here at work, got the blood flowing.

kenpoengineer said:
X40000! Simon is a crazy Beastman!
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Now if only i could do an unassisted pullup :)
 
Wow that is a lot of explosive sets! YIKES! I thought I was sore...
 
2/3/2016 Chest / Shoulders...

Needless to say, legs are sore. All good though... means to an end!

Good chest session today, followed up by 30 minutes on the treadmill - Spartacus made me forget all about my sore legs.. great show!

*Post Workout Cardio: Treadmill (4mph/2.5incline) 30 min

Decline DB Press
50x8
60x8
65x8
70x8
75x8
80x8
85x8
90x8
95x5

Reverse Band Incline BB Press (Orange bands)
205x5
255x5
275x5
275x5
275x5
275x5
275x5

Flat Bench
205x8
205x8
205x8
205x8


Stretch Pushups (with Chains)
11 - 2 chains
drop 8 - 1 chain
drop 5 no chains

10 - 2 chains
drop 6 - 1 chain
drop 3 no chains


DB Side Lateral Raises (ear level)
15x10
20x10
20x10
20x10
20x10

Ultra Wide Grip Overhead Press
70x10
70x10
70x10
70x10

- touch chest and fire up

Front Plate Raise
35x12
35x12
35x12
 
Killer one there. How long?
 
Good workout man!
I like the ultra wide OHP. I sometimes switch it from front to behind the neck for a change (Klokov- style).
Those plate lifts are killers for sure!
 
clown007 said:
Good workout man!
I like the ultra wide OHP. I sometimes switch it from front to behind the neck for a change (Klokov- style).
Those plate lifts are killers for sure!
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These are brutal; the wide grip over and back BB presses. I have to go even lighter for them.
 
Killer workout Simon. Wide OHP's can be brutal especially at the end like that!
 
clown007 said:
Good workout man!
I like the ultra wide OHP. I sometimes switch it from front to behind the neck for a change (Klokov- style).
Those plate lifts are killers for sure!
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I havent done Klokov's in a while.. perhaps Saturday i'll throw some in.

RegisterJr said:
These are brutal; the wide grip over and back BB presses. I have to go even lighter for them.
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Oh for sure..

turff49 said:
Killer workout Simon. Wide OHP's can be brutal especially at the end like that!
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Ya they wore me out...
 
2/4/2016 Back

Legs still shot! lol Decent back day, kinda wasnt feeling it. Held form tight though on the rows to ensure my back didnt take a hit...


Post workout cardio:
Treadmill 30 min, 4 mph, 3 incline

Smith Machine Rows
90x10
100x10
120x10
140x10
160x10
160x10
160x10
- decided to stick at 160 as there was slight pressure on lower back there..


Wide Grip Pulldown ss D Grip Pulldowns
180x8 / 180x8
180x8 / 180x8
180x8 / 180x8
180x8 / 180x8
180x8 / 180x8
180x8 / 180x8


Chin ups (Band Assisted)
8
8
8
8

DB Shrugs - 2 second hold
70x12
70x12
70x12

HyperExtensions
10
10
10
 
Good call not tweaking the back. Nice work man. That's a lot of pulldowns.
 
Tweaking the back is not good. This head resting on the inclined bench really works to take the pressure off the back:
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As always you put in a great back workout!
Will have to try the head to the bench method and see how my back handles these!
 
That head on the bench method will stop cheating too. If your head leaves the bench you are using to much momentum...
 
RegisterJr said:
Good call not tweaking the back. Nice work man. That's a lot of pulldowns.
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Thanks brother

kenpoengineer said:
Tweaking the back is not good. This head resting on the inclined bench really works to take the pressure off the back:
[
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I have tried this, find it very awkward, maybe just need to practise - and thanks Mark!

turff49 said:
As always you put in a great back workout!
Will have to try the head to the bench method and see how my back handles these!
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Curious how it goes for you..

MrKleen73 said:
That head on the bench method will stop cheating too. If your head leaves the bench you are using to much momentum...
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Good point...
 
2/5/2016 Arms (superset day)

Great pump on this day, almost painful actually - suppose that is the best kind!

Post Workout Cardio:
Treadmill
30 min, 4 mph, 3 incline

DB Curls ss Hammer Curls
25x8 / 25x10
25x8 / 25x10
30x8 / 30x10
30x8 / 30x10
30x8 / 35x10
30x8 / 35x10
30x8 / 35x10

EZ Preacher Curls ss Barbell Curls
80x8 / 85x8
80x8 / 85x8
80x8 / 85x8
80x8 / 85x8


Rope Pushdowns ss Close Grip Pushups
90x15 / 20
90x15 / 20
90x15 / 20
90x15 / 20
90x15 / 20
90x15 / 20

JM Press ss Vbar Pushdowns
135x8 / 90x20
135x8 / 90x20
135x8 / 90x20
135x8 / 90x20


Standing Calf Raises
185x10
205x10
225x10
245x10
265x10
285x10
285x10
285x10
285x10

Dorsiflexion
50
50
50
50
 
Killin it. Are you doing the secondary days? I'm tempted to do them instead of arms tomorrow.
 
That session screams "I'm heading out tonight, impressing the girls"! One heckuva pump with those SUpersets. Not sure how you pulled them off!
 
turff49 said:
That session screams "I'm heading out tonight, impressing the girls"! One heckuva pump with those SUpersets. Not sure how you pulled them off!
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X2! Weapons of breast destruction! Those EZ bar curls as with barbell curls - ouch!
 
2/6/2016 Chest / SHoulder Secondary

Good session before a busy day today.

Post Workout Cardio: Treadmill 30 min, 4.1mph, incline 3

Swiss Bar Press
115x10
135x10
155x10
175x10
185x10
195x8
205x6
215x4

Hex Press
60x10
60x10
60x10
60x10

Machine Flyes ss Band Over and Backs
100x15 / 10
100x15 / 10
100x15 / 10
100x15 / 10

FacePulls
90x30
90x30
90x30

Spider Crawls
3
3
3

6 ways
10x10
10x10
10x6,4
 
Must get me one of these Swiss bars! You and Mark are having way too much fun with it!
 
I love mine:
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Man, I wish you were closer.

What collars do you use?
 
RegisterJr said:
Man, I wish you were closer.

What collars do you use?
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Oooh the commercial gym I used to have a membership at had those and they were awesome for everything but pulling. Deads would kind of knock it loose but for everything else they were excellent.
 
Those collars are sweet!
 
RegisterJr said:
Man, I wish you were closer.

What collars do you use?
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Me too! Collars are Bulldog by Aspire Fitness Products. I also like Quicklee (steel version):
Invalid Link Removed
 
Not seen a clamp like that. Interesting.
 
turff49 said:
Not seen a clamp like that. Interesting.
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They are spring loaded and lock tightly on the bar without marring it:

Invalid Link Removed
 
Wow! $78 a set? But they do come with a lifetime warranty. The price we pay for convenience. I think I can just modify the York 1950's original set. Have to admit, I hardly use clamps.
But those are pretty sweet though!
 
turff49 said:
Wow! $78 a set? But they do come with a lifetime warranty. The price we pay for convenience. I think I can just modify the York 1950's original set. Have to admit, I hardly use clamps.
But those are pretty sweet though!
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Lol. I never buy anything unless I get a "deal". I scored 2 sets in packaging off eBay for $30 delivered.
 
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