Wasme's recomp journey....

3/9/2016 Chest / Back

This one was fun!

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
205x10 / 180x10
205x10 / 180x10
205x10 / 180x10

Slight Incline Bench superset with Wide Grip Pulldowns
185x10 / 180x10
195x10 / 180x10
195x10 / 180x10
195x10 / 180x10

DB Hex Press superset with Stretchers
65x10 / 140x10
65x10 / 140x10
65x10 / 140x10
65x10 / 140x10

Next two days are rest days. Wife and 2 of her kids are off to Houston tomorrow. Just my daughter and I at home for the week. Not a bad thing really lol
 
wasme said:
3/9/2016 Chest / Back

This one was fun!

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
205x10 / 180x10
205x10 / 180x10
205x10 / 180x10

Slight Incline Bench superset with Wide Grip Pulldowns
185x10 / 180x10
195x10 / 180x10
195x10 / 180x10
195x10 / 180x10

DB Hex Press superset with Stretchers
65x10 / 140x10
65x10 / 140x10
65x10 / 140x10
65x10 / 140x10

Next two days are rest days. Wife and 2 of her kids are off to Houston tomorrow. Just my daughter and I at home for the week. Not a bad thing really lol
Click to expand...

If you ever come to Houston with them come see me!!!!
 
Looks fun, except your rest days. Slacker.
 
3/12/2016 Legs

Great session today, followed by a busy afternoon/evening - as my daughter and I made the most of the being the only two home. Hit up the under armour and rebook outlets and then out for a really good dinner..

Post Workout Cardio: 30 min treadmill

Lying Leg Curls
60x10
75x10
90x10
100x12
110x10
120x8
110x10
drop
85x10
drop
60x10 + 25 partials


Leg Press (in smith from floor)
225x10
315x10
405x10
425x10
425x10
425x10
425x10


Smith Machine Squats (1.5 reps)
135x8
165x8
185x8
185x8
185x8
185x8

- these started to wear on my lower back...but no issue

Stiff Legged Deads
160x10
160x10
160x10
160x10
 
Killed it Simon. I'm right behind you.
 
Leg volume galore! Nice!!
 
3/13/2016 Chest and Shoulders

Wow, this was a great workout. Haven't had such an energy filled session in some time!

PW cardio was 35 min on the treadmill.

Decline Bench Press
135x10
155x10
185x10
195x15
205x12
215x8

Reverse Band Incline Bench
185x5
225x5
245x5
255x5
255x5
255x5
225x8 - grip in an inch
225x8
185x10 - grip in another inch
185x10

Flat DB Twist and Press (hands rotate inward)
55x8
60x8
60x8
60x8

DB Flyers
40x20

DB Bent Over Rear Laterals
20x15
25x15
25x15
25x15
25x15

Seated DB Press ss Plate Front Raise
50x8 / 25x10
60x8 / 25x10
60x8 / 25x10
60x8 / 25x10

Heavy Side Lateral Partials
35x25
40x25
40x25
 
Great workout man!
Getting some good weight on the Reverse band Benching!
 
Meadows called for a decline bench? I may have asked you this before; I thought he didn't like decline for the shoulder stress.

Good work buddy, and I know you- you can stand upright now. I'm not literally right behind you.
 
I mean to tell you guys this story, as I know you're at least as big Meadows fans as I: I was in the bathroom at the Arnold right outside the expo, I believe it was Friday, and I took a piss next to John Meadows. Right next to him. I made sure to keep up w him and after we had clean mitts and were out of the restroom I put my hand on his shoulder and said, John Meadows - man, when you finally got your pro card I nearly cried! He chuckled and said he really appreciated the support and thanked me genuinely; he looked exhausted AF but he was still the friendliest guy. Even after being ran down by some creep from the pisser.
 
Wasme insane workout brother. Glad you felt super charged. I'm about to try chest this week so lets see how long it takes me to get close to the old hulk's numbers lol.


wasme said:
3/13/2016 Chest and Shoulders

Wow, this was a great workout. Haven't had such an energy filled session in some time!

PW cardio was 35 min on the treadmill.

Decline Bench Press
135x10
155x10
185x10
195x15
205x12
215x8

Reverse Band Incline Bench
185x5
225x5
245x5
255x5
255x5
255x5
225x8 - grip in an inch
225x8
185x10 - grip in another inch
185x10

Flat DB Twist and Press (hands rotate inward)
55x8
60x8
60x8
60x8

DB Flyers
40x20

DB Bent Over Rear Laterals
20x15
25x15
25x15
25x15
25x15

Seated DB Press ss Plate Front Raise
50x8 / 25x10
60x8 / 25x10
60x8 / 25x10
60x8 / 25x10

Heavy Side Lateral Partials
35x25
40x25
40x25
Click to expand...
 
clown007 said:
Great workout man!
Getting some good weight on the Reverse band Benching!
Click to expand...

Ya those bands help just enough at the bottom

RegisterJr said:
Meadows called for a decline bench? I may have asked you this before; I thought he didn't like decline for the shoulder stress.
Click to expand...

I was surprised to see it first... usually he has it in there near the end of chest, in a smith to just burn things out. (light weight and higher rep).

Hyde said:
I mean to tell you guys this story, as I know you're at least as big Meadows fans as I: I was in the bathroom at the Arnold right outside the expo, I believe it was Friday, and I took a piss next to John Meadows. Right next to him. I made sure to keep up w him and after we had clean mitts and were out of the restroom I put my hand on his shoulder and said, John Meadows - man, when you finally got your pro card I nearly cried! He chuckled and said he really appreciated the support and thanked me genuinely; he looked exhausted AF but he was still the friendliest guy. Even after being ran down by some creep from the pisser.
Click to expand...

I bet you really didnt wash your hands ;) That is a cool story man..

packers6211 said:
Wasme insane workout brother. Glad you felt super charged. I'm about to try chest this week so lets see how long it takes me to get close to the old hulk's numbers lol.
Click to expand...

Good luck bro, mind that wrist!
 
3/14/2016 Back

Another good one today.. I am in Oracle Training all week (yawn).. so going to be home later, but will ensure I still get my lifts in. Went with a faster pace on back today and was able to work calves in instead of tomorrow (with arms).

Incline Bench Prone Barbell Rows ss Standing Calf Raise (in smith)
120x10 / 185x15
140x10 / 225x15
160x10 / 245x15
160x15 / 265x15
170x12 / 265x15
170x10 / 265x15
170x8 / 265x19

Single Arm Pulldowns ss Dorsiflexion
90x12 / 50
90x12 / 50
100x12 / 50
100x12 / 50

Deadstop DB Rows
90x8
90x8
90x8
90x8

- didnt push weight here to save any back issue

Pullovers
65x12
65x12
65x12

Banded Hypers
12
12
12

Post workout Cardio: 30 min
 
3/15/2016 Arms

Got in a quick and dirty arm session today... pump was fantastic. Then hit up 30 minutes on the treadmill before taking my daughter out for some sushi...

Rope Pushdowns ss Close Grip Pushups
90x15 / 12
90x15 / 12
90x15 / 12
90x15 / 12


Bench Dips ss Skullcrushers
12 / 80x12
12 / 80x12
12 / 80x12
12 / 80x12


Supinated DB Curls ss Barbell Curls w/Fat Gripz
35x8 / 90x6
35x8 / 90x6
35x8 / 90x6
35x8 / 90x6


Reverse Barbell Curls ss Cross Body Hammers
65x15 / 50x8
65x15 / 50x8
65x15 / 50x8
65x15 / 50x8
 
Nice arm pump my man.
And then sushi after... that is a win for sure!
 
wasme said:
Was awesome... Sushi Kai at Yonge/Eglinton always has groupon's... $14 for $40 worth of sushi. And they have Mexican Rolls (tuna) which are hot and yum.
Click to expand...

Sweet! Groupons are great!

Check out Sushi Kiku- I think you will like it.
 
Hyde said:
I mean to tell you guys this story, as I know you're at least as big Meadows fans as I: I was in the bathroom at the Arnold right outside the expo, I believe it was Friday, and I took a piss next to John Meadows. Right next to him. I made sure to keep up w him and after we had clean mitts and were out of the restroom I put my hand on his shoulder and said, John Meadows - man, when you finally got your pro card I nearly cried! He chuckled and said he really appreciated the support and thanked me genuinely; he looked exhausted AF but he was still the friendliest guy. Even after being ran down by some creep from the pisser.
Click to expand...

I'm glad you waited to put your hand on his shoulder and tell him he makes you teary. LOL
 
CTFLETCHER would be proud of you!
 
Got pulled over last night 81 in a 50.... luckily the officer lowered it to 65 in a 50.. so $50 as apposed to $300 and no points (would have been four). Of course, my insurance slip had expired and I forgot to put the renewal in the car - $65. I will call in sick (ummm cough), take that one to court though show my slip and have it withdrawn.
 
wasme said:
Got pulled over last night 81 in a 50.... luckily the officer lowered it to 65 in a 50.. so $50 as apposed to $300 and no points (would have been four). Of course, my insurance slip had expired and I forgot to put the renewal in the car - $65. I will call in sick (ummm cough), take that one to court though show my slip and have it withdrawn.
Click to expand...

Yikes! You definitely need to fight that one.
 
3/16/2016 Chest / Back

Really enjoying my hybrid day 5...

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 / 190x10
205x10 / 190x10
215x10 / 190x10
215x10 / 190x10

Slight Incline Bench superset with Wide Grip Pulldowns
185x10 / 190x10
195x10 / 190x10
195x10 / 190x10
195x8 / 190x10

DB Hex Press superset with Stretchers
65x10 / 140x10
65x10 / 140x10
65x10 / 140x10
65x10 / 140x10

...and done! Tomorrow will be a rest day... Legs Friday... (have to take a rest day Sunday so moving things up a day)
 
Agreed^. Your back hung in strong.
 
wasme said:
3/12/2016 Legs

Great session today, followed by a busy afternoon/evening - as my daughter and I made the most of the being the only two home. Hit up the under armour and rebook outlets and then out for a really good dinner..

Post Workout Cardio: 30 min treadmill

Lying Leg Curls
60x10
75x10
90x10
100x12
110x10
120x8
110x10
drop
85x10
drop
60x10 + 25 partials


Leg Press (in smith from floor)
225x10
315x10
405x10
425x10
425x10
425x10
425x10


Smith Machine Squats (1.5 reps)
135x8
165x8
185x8
185x8
185x8
185x8

- these started to wear on my lower back...but no issue

Stiff Legged Deads
160x10
160x10
160x10
160x10
Click to expand...

Nice Work, I'll have to give this a go!
 
Are the hybrid workouts your own design or from the Meadows' program?
 
3/18/2016 LEGS (yesterday)

Very busy day yesterday - no time for updates... but got a great leg workout in... and then 30 minutes on treadmill.

Leg Curls
70x10
80x10
90x10
100x15
110x12
120x9
120x6+30 partials

Squats
135x8
165x8
205x8
245x8
245x8
245x8

Leg Press (from floor in smith)
225x40
315x30
405x20
455x10

- no lockout except for a pause to hit rep count

Leg Extensions
100x10+8partials
100x10+8partials
100x10+8partials

Stff Legged Deads
160x10
160x10
160x10
160x10
 
3/19/2016 Chest and Shoulders

Legs pretty sore this morning from yesterday, so stretched them out with a 30 minute uphill session on treadmill. That got me warmed right up.

Chest took a pounding on this one, shoulders even more so..

Smith Machine Press
135x10
165x10
195x10
215x12
235x10
245x8

Reverse Band Incline Bench Press
185x5
225x5
245x5
245x5
245x5
255x4
255x4
265x3
265x3

Decline Smith Bench
205x3
205x3
205x3
205x3
205x3
205x3
205x3
205x3
205x3
205x3
- 3 reps, 20 seconds rest, 3 reps....


Front Plate Raise
25x12
25x12
25x12

Seated DB Press
40x8
45x8
50x8
55x8
55x8
55x8
55x8

Bent Over Rear Lateral Raise ss Face Pulls ss Band Pull Aparts
25x15 / 90x10 / 10
25x15 / 90x10 / 10
25x15 / 90x10 / 10
25x15 / 90x10 / 10
 
Gettin after it Simon.
 
Like the Rear Delt triplet! Going to give that one a shot.
 
Lol! Great way to keep warm in the harsh Canadian winters!
 
The volume, the horror, the horror! You sir are crazy!
 
Yumm that looks amazing! How long did it take?
 
Looks amazing.
 
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