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Wasme's recomp journey....

Glad everything is feeling better. Not sure you took it too easy looking at the weights x the volume!
You definitely nailed it!
 
Volume Freak! SMHS!
 
Nice leg session wasme. Love sirloin's my fav steak. Well that and the porterhouse lol. I am so ready for spring weather and grilling in bama. Got a softball torney this weekend.
 
Hyde said:
Haha glad to hear the back stayed happy! I was able to get some pulling in on the high trap bar handles today and basically hit all the floor barbell numbers I need for this session in meet prep. Felt like the biggest victory!
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Thats awesome bro!

RegisterJr said:
Invalid Link Removed
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Frosted Flakes... yes, yes I think I will...

turff49 said:
Glad everything is feeling better. Not sure you took it too easy looking at the weights x the volume!
You definitely nailed it!
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Thanks Brian, felt good... as did todays Chest session!

kenpoengineer said:
Volume Freak! SMHS!
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lol, says the man who just crushed 200 dips...

packers6211 said:
Nice leg session wasme. Love sirloin's my fav steak. Well that and the porterhouse lol. I am so ready for spring weather and grilling in bama. Got a softball torney this weekend.
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Oh ya, Porterhouse! Good luck in the tourney pack...
 
2/29/2016 Chest and Shoulders

Rough day at work today, needed a good session here to clear my mind! Seemed to do the trick.

Post Workout Cardio: 30 minutes treadmill


Flat DB Press
50x8
60x8
70x8
80x8
85x8
90x8
90x7
90x5

•No lockout


Smith Machine Incline Press
185x6+rack for 15 seconds then 4 more
205x6+rack for 15 seconds then 4 more
225x6+rack for 15 seconds then 4 more
225x6+rack for 15 seconds then 4 more
225x6+rack for 15 seconds then 4 more
225x6+rack for 15 seconds then 4 more

•Explosive reps

Banded Swiss Bar Press
155x8
175x8
185x8
185x8
185x8

Stretch Pushups
15
15
15

DB Side Laterals
15x15
20x15
20x15
20x15
20x15

Cage Press
80x5
90x5
90x5
90x5
90x5

Reverse Crossovers
60x20
70x20
70x20
70x20
 
That one looks fun. Haven't done any crossovers myself in like a year.
 
Ya man!
Your incline weight and volume is terrific!
 
Having read the first 55 pages, the last 15, and 15 in the middle thus far (it's about 155 total) I can say 100% that Dr. Stuart McGill's Back Mechanic is an absolutely awesome read for anyone with back pain. And I don't buy books, ever. I'm a skeptic first.

$36 shipped paperback from Amazon, and I know KabukiStrength sells it as well for comparable.

If you have chronic pains or episodic spasms there are things you NEED to hear in it: the most important of which is that you're the only one who can fix it. The greatest clinic in the world won't keep you pain free if you don't take an active part in the process.

Simon, buy this.
 
RegisterJr said:
That one looks fun. Haven't done any crossovers myself in like a year.
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It was a good one Thomas!

clown007 said:
Ya man!
Your incline weight and volume is terrific!
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Thanks man.

Hyde said:
Having read the first 55 pages, the last 15, and 15 in the middle thus far (it's about 155 total) I can say 100% that Dr. Stuart McGill's Back Mechanic is an absolutely awesome read for anyone with back pain. And I don't buy books, ever. I'm a skeptic first.

$36 shipped paperback from Amazon, and I know KabukiStrength sells it as well for comparable.

If you have chronic pains or episodic spasms there are things you NEED to hear in it: the most important of which is that you're the only one who can fix it. The greatest clinic in the world won't keep you pain free if you don't take an active part in the process.

Simon, buy this.
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Will do, appreciate you telling me about it!
 
3/1/2016 Back

Good back session today, didnt go too heavy on the DB Deadstops - just focused on the form and mind/muscule connection. Seemed to do the job though...

Post Workout Cardio: Treadmill - 30 min. (Season 1 Finale of Spartacus - that was unbelievable! What an awesome show)


Chin up death (band assisted):
2 sets done with a pronated wide grip
2 sets done with the same grip but hands are shoulder width
2 sets done with a close grip hands facing each other)

- rep count was 8-10 on all sets

Lat pulldowns:
2 sets wide x 8 (185)
2 sets shoulder width x 8 (185)
2 sets D Grip x 8 (185)


Dumbell pullovers:
60x10
60x10
60x10
60x10


Deadstop dumbell rows:
85x8
85x8
85x8
85x8


Barbell shrugs:
185x20
185x20
185x20

Banded hyperextensions:
15
15
15
 
Hyde said:
Having read the first 55 pages, the last 15, and 15 in the middle thus far (it's about 155 total) I can say 100% that Dr. Stuart McGill's Back Mechanic is an absolutely awesome read for anyone with back pain. And I don't buy books, ever. I'm a skeptic first.
.
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I was just looking this up. The Dr, is a professor at the University (of Waterloo) where my stepson is taking Physics..
 
Great looking workout. Glad your back at it without any pain. Yall still getting snow up there? We are already hitting 76 degrees here.
 
wasme said:
I was just looking this up. The Dr, is a professor at the University (of Waterloo) where my stepson is taking Physics..
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All I'm saying is Brian Carroll was terrorized with back issues when he sought out McGill and now he's chasing a 2,700lb total at 242 Multiply this weekend at the Arnold. He'll have over 1,100 pounds on his back, and is back to 800 deadlift attempts.

I don't know what would speak louder about Stu's methods, other than I'm already improving after less than 2 weeks. Nearly finished the book last night.
 
All I want to know is...where the H.E.Double hockey sticks <--- (Canadian reference) are the frickin' NOODS?!
 
packers6211 said:
Great looking workout. Glad your back at it without any pain. Yall still getting snow up there? We are already hitting 76 degrees here.
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Well go hit with snow last night, this morning... and cold.. but next week were are looking at 50's for warmth!

Hyde said:
All I'm saying is Brian Carroll was terrorized with back issues when he sought out McGill and now he's chasing a 2,700lb total at 242 Multiply this weekend at the Arnold. He'll have over 1,100 pounds on his back, and is back to 800 deadlift attempts.

I don't know what would speak louder about Stu's methods, other than I'm already improving after less than 2 weeks. Nearly finished the book last night.
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Ya i would have to say that is mind blowing!

1ifeblood said:
All I want to know is...where the H.E.Double hockey sticks <--- (Canadian reference) are the frickin' NOODS?!
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...well look what the cat dragged in.... Do you even lift? ;)
 
3/2/2016 Arms and Calves

We got about 8-10 inches of snow last night. Made for some morning cardio, but was light so no back concerns.


Superset 1

Dumbell curls
30x8
35x8
35x8
35x8

– 3 second descent

Reverse grip barbell curls
70x10
80x10
80x10
80x10


Superset 2

EZ Curls 80x8
80x8
90x8
90x8
90x8

Reverse grip barbell curls
70x10
70x10
70x10
70x10


Superset 3

Rope pushdowns
90x10
100x10
100x10
100x10

Skullcrushers
70x15
70x15
70x15
70x15

Superset 4

Close grip pushups
12
12
12
12

SKullcrushers
80x10
80x10
80x10
80x10


Standing calve raises
185x15
205x15
205x30
205x30
205x30

– 10 standing raises, followed by a 10 second hold at the top, repeating to 30 reps

Supersetted with

Dorsiflexion
50
50
50
50
 
Lol, don't need a book to tell me that. It's listening to the body and distinguishing the difference in pain.
Having said that I might buy the book...
First and foremost though is understanding the body. Look at Bruce Lee!

Nice session Simon! One heckuva workout there!
 
Making me tired just reading your log Simon!
 
turff49 said:
Lol, don't need a book to tell me that. It's listening to the body and distinguishing the difference in pain.
Having said that I might buy the book...
First and foremost though is understanding the body. Look at Bruce Lee!

Nice session Simon! One heckuva workout there!
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Thanks Brian.

LOL why did i think 'little Bruce Lee Roy' when i read that... Not sure where that is even from...

MrKleen73 said:
Making me tired just reading your log Simon!
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Thanks Chris!
 
3/3/2016 Chest / Back

Well time was off the essence on this one, and tomorrow has to be a rest day as the wife and I are going to check out Deadpool. Plan today was to superset chest with back and get both secondary workouts in. I actually might make a habit of this, as I really enjoyed the pace and push/pull.

Just started season 2 of Spartacus. Strange with the different actor. Doesnt seem as 'manly', but was still good.

Post Workout Cardio: Treadmill 30 min


Machine Flys superset with Straight Arm Pushdown
90x10 / 90x10
100x10 / 90x10
100x10 / 90x10
100x10 / 90x10

Flat Bench superset with D Grip Pulldowns
185x10 / 180x10
195x10 / 180x10
205x10 / 180x10
205x10 / 180x10

Slight Incline Bench superset with Wide Grip Pulldowns
185x10 / 180x10
185x10 / 180x10
185x10 / 180x10
185x10 / 180x10

DB Hex Press superset with Stretchers
60x10 / 140x10
60x10 / 140x10
60x10 / 140x10
60x10 / 140x10
 
turff49 said:
Lol, don't need a book to tell me that. It's listening to the body and distinguishing the difference in pain.
Having said that I might buy the book...
First and foremost though is understanding the body. Look at Bruce Lee!

Nice session Simon! One heckuva workout there!
Click to expand...

You have a lot more experience than Simon and I working with your back, and I was already practicing a lot of the low-stress movement patterns he suggests (I had to adapt after all) but I've definitely gained some worthwhile insight. And his daily exercises have been worth practicing as well. You could do worse.
 
Always solid in routines and numbers. I go Monday to get cleared to go back to full duty at work and to lift again. Gotta say I'm a lil bit worried my incline bench strength won't come back lol.



wasme said:
3/3/2016 Chest / Back

Well time was off the essence on this one, and tomorrow has to be a rest day as the wife and I are going to check out Deadpool. Plan today was to superset chest with back and get both secondary workouts in. I actually might make a habit of this, as I really enjoyed the pace and push/pull.

Just started season 2 of Spartacus. Strange with the different actor. Doesnt seem as 'manly', but was still good.

Post Workout Cardio: Treadmill 30 min


Machine Flys superset with Straight Arm Pushdown
90x10 / 90x10
100x10 / 90x10
100x10 / 90x10
100x10 / 90x10

Flat Bench superset with D Grip Pulldowns
185x10 / 180x10
195x10 / 180x10
205x10 / 180x10
205x10 / 180x10

Slight Incline Bench superset with Wide Grip Pulldowns
185x10 / 180x10
185x10 / 180x10
185x10 / 180x10
185x10 / 180x10

DB Hex Press superset with Stretchers
60x10 / 140x10
60x10 / 140x10
60x10 / 140x10
60x10 / 140x10
Click to expand...
 
Hyde said:
You have a lot more experience than Simon and I working with your back, and I was already practicing a lot of the low-stress movement patterns he suggests (I had to adapt after all) but I've definitely gained some worthwhile insight. And his daily exercises have been worth practicing as well. You could do worse.
Click to expand...

...my experience is workout, hurt back, workout to soon, rehurt back .... have beer and repeat. ;) Book ordered, thanks Clayton!

packers6211 said:
Always solid in routines and numbers. I go Monday to get cleared to go back to full duty at work and to lift again. Gotta say I'm a lil bit worried my incline bench strength won't come back lol.
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Thanks, good luck brother. It will take time, dont push it too hard or you'll hurt that wrist.
 
3/5/2016 Legs

Rest day yesterday, went to see Deadpool - really enjoyed that...

Tonight going to see Bullet for my Valentine \ Asking Alexandria \ While She Sleeps, should be really good as it is a club style show.

Got the ball rolling this morning with a good session, was weary of my back...

Post workout Cardio: 30 min treadmill

Stiff Legged Dead Lifts
110x6
130x6
160x6
160x6
160x6
160x6
160x6
160x6

Leg Press (in smith from floor) - REST / PAUSE
225x12
315x12
405x12
405x12
405x12
405x12


Squats - explosive
135x8
155x8
185x8
185x20
185x20
185x20


Lying Leg Curls
90x20
90x20
90x20
 
Pretty strong'un there Simon.
 
So you keep breathing oxygen in the garage? Would need some after those sets of 20 on squats. Geez man!
 
3/6/2016 Chest and SHoulders

Great show last night! Really enjoy seeing a concert in a smaller venue.

Been a busy weekend, will get caught up on everyones logs/threads tomorrow. Got a workout in today... chest was quite pumped at the end of this one.

Swiss Bar Press
145x8
165x8
175x8
185x12
195x10
205x6 (was supposed to be 8 but couldn't get there)

Reverse Band Incline Press
135x8
185x8
225x5
225x5
225x5
255x4
255x4
275x3
275x3

Flat DB Press
70x10
70x10
70x10

Machine Flyes
100x15
100x15

DB Side Laterals
15x10
20x10
20x10
25x8
25x8
25x8
25x8

Bent Over Laterals superset with Face Pulls
25x15 / 90x10
25x15 / 90x10
25x15 / 90x10
25x15 / 90x10

Front Plate Raise
25x12
25x12
25x12
 
Still jealous I can't do reverse pressing anymore.
 
Nice work my man!!

I always love seeing the volume and weight you put up!
 
Killing the workouts as usual!! That had to be a great concert, they both were literally in my state last Sunday with same tour, only 1hr away from us. But I just went to a breaking Benjamin concert week before.
 
packers6211 said:
Killing the workouts as usual!! That had to be a great concert, they both were literally in my state last Sunday with same tour, only 1hr away from us. But I just went to a breaking Benjamin concert week before.
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It was great... BB are touring through Toronto this summer with Disturbed I think.

clown007 said:
Nice work my man!!

I always love seeing the volume and weight you put up!
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Thanks man..

RegisterJr said:
Still jealous I can't do reverse pressing anymore.
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Come on over!
 
Does sound like a great show!
 
My my my look at all that bench work. Chest looked like King Kong didn't it!
 
3/7/2016 Back

Very low volume back session today... no problems.

Post Workout Cardio: Treadmill for 30...

Wide Neutral Grip Pulldowns
150x8
180x8
180x8
200x8
200x8
220x8
220x8

Low Cable Rows
140x8
140x8
140x8
140x8

Prone DB Rows (incline bench)
70x8
70x8
70x8
70x8


Rack Pull variation
155x10
155x10
155x10
155x10

- low weight, purpose here was to pull using only the lower lats... got the mind muscle connection on the second set.
- any heavier i know this would tweaked...
 
Perfect, pain free session there.
 
Nice work and pain free is always a plus!
 
3/8/2016 Arms / Calves

Really nice day up here today.. forecast looks a bit wet but mild - I am fine with that.

Post Workout Cardio - 30 min treadmill (i gotta get back to running soon)

Barbell Curls ss Rope Pushdowns
60x8 / 70x12
70x8 / 80x12
90x8 / 90x12
90x8 / 90x12
90x8 / 90x12
90x8 / 90x12

Preacher Curls ss Bench Dips
85x10 / 8
85x10 / 8
85x10 / 8
85x10 / 8

Hammer Curls ss Skullcrushers
40x15 / 75x15
40x15 / 75x15
40x15 / 75x15
40x15 / 75x15

Standing Calf Raises ss Dorsiflexion
185x30 / 50
225x30 / 50
225x30 / 50
225x30 / 50
225x30
 
Curlin' fo' the girls!
 
That just looks like it was enjoyable!
 
Good grief those numbers on arms. I feel good when I can hit the 45's on db's lol. I am not lifting heavy ever again, going to shred the h up and get lean for softball. Well except for incline bench press, and well maybe deadlifts, and maybe some heavy leg presses lol who im I kidding ill be back soon.
 
packers6211 said:
Good grief those numbers on arms. I feel good when I can hit the 45's on db's lol. I am not lifting heavy ever again, going to shred the h up and get lean for softball. Well except for incline bench press, and well maybe deadlifts, and maybe some heavy leg presses lol who im I kidding ill be back soon.
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atta boy!!!!
 
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