Wasme's recomp journey....

Hyde said:
And the pump was real...
Click to expand...

Indeed brother

turff49 said:
Must get me one of these Swiss bars! You and Mark are having way too much fun with it!
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It is a fantastic bar, have used it for hammer curls, rows, overhead press... the list grows!

turff49 said:
Not seen a clamp like that. Interesting.
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Nor I very cool

kenpoengineer said:
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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Sounds like me, you must be in IT too lol
 
2/7/2016 Back Secondary

Great back session today...superb pump, and a good stretch at the end.

Post workout Cardio: Treadmill, 30 min, 4.2mph, 3-6 incline

Straight Arm Pulldowns
90x10
90x10
90x10
90x10
90x10
90x10

DGrip Pulldowns
180x10
180x10
180x10
180x10

Wide Grip Pulldowns (neutral grip)
180x10
180x10
180x10
180x10

Prone DB Rows (on incline bench)
60x10
70x10
70x10
70x10
- both arms at once

Seated Cable Low Rows
140x10
140x10
140x10
140x10


Stretchers
130x10
130x10
130x10
130x10
 
I like this one. Solid pump-fest. Let the beer drinking and football commence!

In a few hours.
 
I can see that generating some pumps!
 
Great back sessions indeed. But as I always say your the back king around here imo. How's the fam? We haven't got a lick of darn snow in bama!!! Sucks. Bout to get ready to start playing softball again, and hopefully soon lifting upper body.
 
RegisterJr said:
I like this one. Solid pump-fest. Let the beer drinking and football commence!

In a few hours.
Click to expand...

Thanks, i decided that chest and back secondary days I'd follow my own workouts.. stick to meadows on the 4 planned days. As the secondary days are always the same.

The game, the beers, the nachos - all spot on! Hope you enjoyed as well.

turff49 said:
I can see that generating some pumps!
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Indeed it did brother

packers6211 said:
Great back sessions indeed. But as I always say your the back king around here imo. How's the fam? We haven't got a lick of darn snow in bama!!! Sucks. Bout to get ready to start playing softball again, and hopefully soon lifting upper body.
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...I can see it now, first game of the season - SNOWED OUT! lol
 
2/9/2016 LEGS

Strange weather today...can't figure out if it wants to rain or snow, just making a mess! The garage though, was on point!

Post workout cardio: Treadmill 30 min, 4 mph, incline3-6

Stiff Legged Deads
90x10
130x10
150x10
170x10
170x10
170x10
170x10

Leg Press (in smith from floor)
225x10
315x10
405x10
405x10
405x10
405x10
405x10
- Explosive, from dead stop/no momentum

Walking Lunges (with 2 x Chains)
12/12
12/12
12/12

Smith Machine Squats
135x10
185x10
225x10
245x10
drop 185x10
drop 135x10 (no lockout on final 10)

Leg Curls
90x15
90x15
90x15
 
The garage was on point?

I wish I would've seen this before bed last night. Would've been motivation to get my a** up.

Did he call for smith squats in the routine?
 
Lunges - yuk. Not sure I know anyone who goes "oh man, can't wait, doing lunges tonight!"
 
RegisterJr said:
The garage was on point?

I wish I would've seen this before bed last night. Would've been motivation to get my a** up.

Did he call for smith squats in the routine?
Click to expand...

Yep, went in the garage and felt really good in there. At times it's cold (like today)... but yesterday was perfect.

He did.

turff49 said:
Lunges - yuk. Not sure I know anyone who goes "oh man, can't wait, doing lunges tonight!"
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I hate lunges. At least with chains you look hardcore going down the drive way in a snow storm!
 
2/10/2016 Chest and Shoulders

Colder than normal garage, looks like the next few days the mercury is going to drop. Calling for -20 celsius for Saturday.. Chest felt good today…

Post Workout Cardio:
Treadmill 35 minutes, 4mph, 2-5 incline

Incline DB Press
50x8
60x8
70x8
75x8
80x8
85x8
90x8
95x6
- Constant tension

Reverse Band Flat Barbell Press
225x5
275x5
275x5
275x5
275x5
275x5
- Hand placement changes on each set (random)

Smith Machine Incline Press
135x12
185x12
185x12
185x12
185x12
- Constant tension

Flat DB Press
60x8
70x8
70x8
- Deep stretch, flex at top

DB Bent Over Side Laterals
15x15
20x15
20x15
20x15
20x15

Cage Press
85x5
95x5
95x5
95x5
95x5

Leaning DB Side Laterals
25x15
25x15
25x12,3/11,4
 
I don't know if I could smith squat in my gym. The bars have zero knurling and are super slick. But... It's a smith.

Strong chest day mang.
 
wasme said:
I hate lunges. At least with chains you look hardcore going down the drive way in a snow storm!
Click to expand...

This would make for an awesome video!
 
Awesome lifts in spite of the temperature drop. It's 14 F here this morning!!
 
Killer workout but even more so the weather!! I'm starting to get more TO every time I see your snow post and cold post lol I want that kind of weather here :)
 
RegisterJr said:
I don't know if I could smith squat in my gym. The bars have zero knurling and are super slick. But... It's a smith.

Strong chest day mang.
Click to expand...

Thanks, and ya my smith bar has knurling.. Although it does slide at times..

turff49 said:
This would make for an awesome video!
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lol

Hyde said:
Simon does it Rocky-style!
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Need a mountain...

kenpoengineer said:
Awesome lifts in spite of the temperature drop. It's 14 F here this morning!!
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Going to be freezing in there today, and Saturday they are calling for a feels like -35 celsius...

packers6211 said:
Killer workout but even more so the weather!! I'm starting to get more TO every time I see your snow post and cold post lol I want that kind of weather here :)
Click to expand...

Lets do a winter house swap lol
 
2/11/2016 Back

Very cold in the garage today. Had to wear some full finger lifting gloves to grip the bars. Kept rest periods kinda short, to keep everything moving and warm.

Post workout cardio:
Treadmill 30 minutes, 4pmh, 2-5 incline


One Arm Barbell Rows
50x8
60x8
70x8
80x8
90x8
100x8
110x8


Single Arm Supinated Pulldowns
90x8
90x8
90x8
90x8

stretchers
130x10
130x10
130x10
130x10


Shrugs
70x10
70x10
70x10
- 2 second pause at the top

Banded HyperExtensions
15
15
15
 
If you lick your hands before grabbing the bar you should have improved grip.

Invalid Link Removed

Just sayin.
 
LMAO! Thomas! It's 14 this morning and the bar is freaking cold! Garage heater is on full and I'm still in 4 layers!
 
4 layers? Time for squats then...lol

I can workout outside in the cold but I don't know how you guys keep your back from locking up. I'd have to wrap my lower back in a heat wrap.

Nice going powering through the cold on that back workout Simon!
 
turff49 said:
4 layers? Time for squats then...lol

I can workout outside in the cold but I don't know how you guys keep your back from locking up. I'd have to wrap my lower back in a heat wrap.

Nice going powering through the cold on that back workout Simon!
Click to expand...

I know people that use hot cream the way you are suggesting w the wrap
 
Hyde said:
I know people that use hot cream the way you are suggesting w the wrap
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like tiger balm?

turff49 said:
4 layers? Time for squats then...lol

I can workout outside in the cold but I don't know how you guys keep your back from locking up. I'd have to wrap my lower back in a heat wrap.

Nice going powering through the cold on that back workout Simon!
Click to expand...

Thanks brother

kenpoengineer said:
LMAO! Thomas! It's 14 this morning and the bar is freaking cold! Garage heater is on full and I'm still in 4 layers!
Click to expand...

I hear ya... tomorrow is going to be BRUTAL... but fuk it, I'm lifting.

RegisterJr said:
If you lick your hands before grabbing the bar you should have improved grip.
.
Click to expand...

lol I love that movie
 
2/12/2016 Arms

Great arm pump today.

Post Workout Cardio:
Treadmill 30 minutes, 4mph, 3-6 incline


Barbell Curls ss Rope Pushdowns
60x10 / 70x10
60x10 / 80x10
75x10 / 90x10
75x25 / 90x25
75x20 / 90x20
75x15 / 90x15
75x10 / 90x10


Hammer Curls ss Bench Dips
40x8 / 10
40x8 / 10
40x8 / 10
40x8 / 10


Skullcrushers ss EZ Preacher
70x12 / 85x8
70x12 / 90x8
70x12 / 90x8
70x12 / 90x8


Standing Calves
185x10
225x10
245x10
265x10
265x10
265x10

DorsiFlexion
50
50
50
50
 
wasme said:
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
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Epic work
 
Brutal arm workout for sure!
 
Pump session looks fun - and yeah, tiger balm is a perfect example. Never used it but I know some do. Toast is one I've seen on EFS. I'm sure there's many options out there.
 
2/13/2016 Secondary Chest / Shoulders

COLD!! Holy... with the windchill it was -40 ceslius outside... the garage was -6 to -10.... had a very solid warmup and got to work.

Swiss Bar Press
135x10
155x10
175x10
185x10
195x10
205x8
215x5
215x3

DB Hex Press
60x12
60x12
60x12
60x12

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


Face Pulls
90x30
90x30
90x30

SpiderCraws ss 6 ways
3 / 10x10
3 / 10x10
3 / 10x10
 
Nice work buddy!
Strong in the cold. Good on ya. I just couldn't get it done today other than cardio LOL
 
clown007 said:
Nice work buddy!
Strong in the cold. Good on ya. I just couldn't get it done today other than cardio LOL
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At least the cardio wasnt in the cold.

I see the forecast is the same for the morning... warming a little in the daytime... but then that cold snap is over...
 
Thank goodness!
I am going to workout regardless tomorrow. Parka or whatever is required!

I think I am going to get a day pass to a gym when I am out taking care of my mom. It'll be something to break up the day, and its been years since I have gone into a commercial gym. It would be fun to try different machines for some kicks.
 
Solid secondary day brosef.
 
Now that is one cold lifting session! What hand placement do you use on the Swiss bar?
 
2/14/2016

Another cold one ... however tomorrow is supposed to be back up to 0... so all good

Valentine's Day... better make someone a good meal tonight ;)

Post workout cardio: Treadmill

Straight Arm Pulldowns
90x10
90x10
90x10
90x10
90x10

DGrip Pulldowns
180x10
180x10
180x10
180x10

Seated Cable Rows
140x10
140x10
140x10
140x10

WIde Grip Pullups (assisted) / Narrow Grip Palms Facing Pulldowns
10 / 180x10
10 / 180x10
10 / 180x10
10 / 180x10

Prone DB Two Arm Rows - Incline Bench
60x10
65x10
70x10
70x10

Stretchers
140x8
140x8
140x8
140x8
 
0 Celsius right? 32 for those of us south?
 
Can you tell a huge difference between -6 and 0?
 
Not really. It's the wind chill that makes a huge difference.
We can be -8 up here but then be -18 with the wind chill. It can be quite biting.
 
It was 19 F here and apparently felt like 1 with the wind, but I was dressed for the snow so honestly it wasn't bad at all. Just messy on the roads
 
Yeah 1F is cold. I find the only thing that really effects me is when the wind is biting. Cold is doable, its when the wind seems to cut right through your clothing that it sucks.
 
Hyde said:
Nice session!
Click to expand...

Thanks man

turff49 said:
0 Celsius right? 32 for those of us south?
Click to expand...

Correct

RegisterJr said:
Can you tell a huge difference between -6 and 0?
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No, but the difference was it was -26 C outside and -6 in the garage. With temps of 0 C outside, it was about +6 in the garage which was quite comfortable.

clown007 said:
Not really. It's the wind chill that makes a huge difference.
We can be -8 up here but then be -18 with the wind chill. It can be quite biting.
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Wind is definitely the killer



Hyde said:
It was 19 F here and apparently felt like 1 with the wind, but I was dressed for the snow so honestly it wasn't bad at all. Just messy on the roads
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So true, if you are prepared for it, its nothing really. But you cannot prepare for the idiots on the road!
 
Well Sunday evening, I was taking towels out of the dryer and some how tweaked my back. Yesterday was to be a rest day, but today ended up being one as well. As will tomorrow. Should be fine to lift on Thursday. P*ss me off though... laundry of all things... fml

Actually I cant help but wonder if those two days of extra cold lifting left me vulnerable?
 
Oh man! I hate when simple bending movements tweak the back! I did that bending over to change a spark plug on a mower!
 
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