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Wasme's recomp journey....

Was on a work trip once and hit Pappadeaux's. Company was buying. I gotta say, the king crab linguine and oysters on the rocks were on point
 
turff49 said:
Back. Turkey. Arms.
Does it get any better than that!
That Turkey looks straight from a magazine! Simply amazing!

That arm workout looks epic. Can understand the pain and torture there. You simply nailed it there.
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Thanks Brian! Turkey leftovers were straight up yum too!

MrKleen73 said:
Pappasito's oh yes that place is amazing! Some of the best fajitas you can get! Excellent place, all of the Pappa's restaurants are very good. They have Pappa's BBQ, Pappa's Steak, Pappa's Seafood and a cajun place too Pappadeaux's. She can't miss going to any of them.
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Geeze did I ever butcher the spelling on that one lmao. My step daughter had the steak fajitas, she is still raving about them.
 
3/29/2016 Chest / Back

Yesterday's workout... no cardio just a fast session with no rest periods (figured i'd call that cardio!)

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

Flat Bench superset with D Grip Pulldowns
205x10 / 200x10
215x10 / 200x10
215x10 / 200x10
215x10 / 200x10

Slight Incline Bench superset with Wide Grip Pulldowns
195x10 / 200x10
195x10 / 200x10
195x10 / 200x10
195x10 / 200x10

Decline Smith Press superset with FacePulls
185x10 / 90x10
185x10 / 90x10
185x10 / 90x10
185x10 / 90x10


Today (3-30-16) is a rest day....
 
wasme said:
Thanks Brian! Turkey leftovers were straight up yum too!



Geeze did I ever butcher the spelling on that one lmao. My step daughter had the steak fajitas, she is still raving about them.
Click to expand...
Yes the beef fajitas are the bomb, they use a special cut of skirt steak you can't typically find at the stores. High end places get first dibbs on those cuts before they go to grocers...
wasme said:
3/29/2016 Chest / Back

Yesterday's workout... no cardio just a fast session with no rest periods (figured i'd call that cardio!)

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

Flat Bench superset with D Grip Pulldowns
205x10 / 200x10
215x10 / 200x10
215x10 / 200x10
215x10 / 200x10

Slight Incline Bench superset with Wide Grip Pulldowns
195x10 / 200x10
195x10 / 200x10
195x10 / 200x10
195x10 / 200x10

Decline Smith Press superset with FacePulls
185x10 / 90x10
185x10 / 90x10
185x10 / 90x10
185x10 / 90x10


Today (3-30-16) is a rest day....
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Nice workout and I think there was enough muscle involved with minimal rest to call that cardio too!
 
You've got to be one pumped grizzled after all that.
 
MrKleen73 said:
Yes the beef fajitas are the bomb, they use a special cut of skirt steak you can't typically find at the stores. High end places get first dibbs on those cuts before they go to grocers...


Nice workout and I think there was enough muscle involved with minimal rest to call that cardio too!
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She said the steak in it was the quality of our local steak house that we love.. i didnt believe her... now i do lol

Thanks man..

RegisterJr said:
You've got to be one pumped grizzled after all that.
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Well bears are coming out of hibernation bro... gotta be ready ;)
 
3/31/2016 LEGS (final week of Devourer - reduced volume)

Leg Curls
70x12
80x12
90x12
110x8
110x8
110x8
110x8

Squats
Barx12
135x12
185x5
205x5
225x5
245x5
265x5
275x4
275x3

Leg Extensions
90x20
100x20

Leg Press(in Smith)
405x10
405x10
405x10
405x10

Stiff Legged Deads
160x8
160x8
160x8
160x8
 
Squats for dayz!
 
I sent you an email. How much milk do you add to your ice cream?
 
Same here on the ice cream! If almond milk I cut it to about 6 oz then 3 oz of regular 2%.
 
So what workout are you going to do next? YOu sticking with Meadows or trying something new?
 
Hyde said:
Simon only uses breast milk - that's the real HGH, baby!
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Nah... breast milk gives me the :toilet:'s

turff49 said:
Same here on the ice cream! If almond milk I cut it to about 6 oz then 3 oz of regular 2%.
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Nice combo

MrKleen73 said:
So what workout are you going to do next? YOu sticking with Meadows or trying something new?
Click to expand...

Well I do have Omega Beam.. so was going to run that ... with some good creatine options..

Why do you have a suggestion Chris?
 
wasme said:
Nah... breast milk gives me the :toilet:'s



Nice combo



Well I do have Omega Beam.. so was going to run that ... with some good creatine options..

Why do you have a suggestion Chris?
Click to expand...

I have several Ebooks you might be interested in. What would you like to focus on now? I would honestly think with all of the volume work you have done over the last couple years something lower volume higher intensity would be great. Like my old Kleen Machine / Warrior Workout I passed around a while back or Dogg Crap training. It really depends on what you want to focus on, strength, size, speed, agility, or a combination of all of them.
 
MrKleen73 said:
I have several Ebooks you might be interested in. What would you like to focus on now? I would honestly think with all of the volume work you have done over the last couple years something lower volume higher intensity would be great. Like my old Kleen Machine / Warrior Workout I passed around a while back or Dogg Crap training. It really depends on what you want to focus on, strength, size, speed, agility, or a combination of all of them.
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Well, strength/size would be a great focal point. The only problem is I am concerned with my back being so 'dodgy'...
 
wasme said:
Well, strength/size would be a great focal point. The only problem is I am concerned with my back being so 'dodgy'...
Click to expand...

I can understand that. You could go with Dogg Crap, and do supported Rows he doesn't allow for any rest pause sets on Dead Lifts or bent over rowing anyway. Just a few good work sets. Plus the DC stretches would be great for you.
 
4/1/2016 Chest/Shoulders

Just finished a great session, although the post workout treadmill just totally finished off my legs (from yesterday). They are just in agony...

Good lift though - and next up going for Sushi with the wife!

Flat DB Press
50x8
60x8
70x8
75x8
80x8
85x8
90x8
95x6
100x4 - thought i could get 5, but just didnt have it in me

Banded Swiss Bar Press
145x6
195x6
195x6
195x6
195x6
195x6

Incline Bench Press
135x8
165x8
205x8
205x8
205x6

Stretch Pushups
15
15
15

Bent Over Side Laterals
25x15
25x15
25x15
25x15
25x15


Over and Back Press
70x12
70x12
70x12

DB Side Laterals
25x12
25x12
25x12
- some were more like partials
 
Killin it Simoné!
 
4/2/2015 Back

Quick update for yesterday

One Arm BB Rows
60x8
70x8
80x8
90x8
100x8
100x8
100x8
100x8

Stretchers
140x10
140x10
140x10
140x10

Trap Bar Deads with Shrugs
- on each rep of deads, you 3 shrugs (repeating for 6 reps)
155x6
205x6
255x6
305x6
305x6
305x6 (shrugs were tough to pull here.. grip sucked)

Incline DB Shrugs
60x10
60x10
60x10

Banded Good Mornings
15
15
15
 
4/3/2015 Arms and Calves

Good session today to close out this workout plan... thoroughly enjoyed it.

Post workout 30 minutes...

Standing DB Curls
25x15
25x15
35x6
40x6
40x6

Preachers
80x12
90x12
90x12

EZ Reverse
70x20
70x20
70x20

Barbell Curls
- 10 reps, 20 second rest, 8 reps, 20 seconds, 6 reps...
85x10/8/6
75x10/8/6
- I knew there was no way 85 was going up again for the same rep count

Rope pushdowns
80x15
90x15
100x20
100x20
100x20
100x20

Dips between Benches
10
10
10
10

Close Grip Bench
135x8
165x8
165x8
165x8

Standing Calves
185x20
225x20
225x20
225x20
225x20
225x20

Dorsiflexion
50
50
50
50
 
Nobody does dorsiflexion work!!! Props man!

Does your gym have an actually machine for it or do you rig it up somehow?
 
BeastFitness said:
Nobody does dorsiflexion work!!! Props man!

Does your gym have an actually machine for it or do you rig it up somehow?
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I think it's these:

Invalid Link Removed
 
Nice work as always Simon!
 
4/5/2016 Legs

Well I have decided to give one more Meadows routine a go as I have had it sitting on my pc for a bit now - Omega Beam.

Post Workout Cardio: 30 min

Leg Curls
45x10
75x10
95x10
50x10L/10R + 10 both legs
50x10R/10L + 10 both legs
50x10L/10R + 10 both legs
50x10R/10L + 10 both legs

Leg Press (in smith)
225x15
315x15
365x15
405x15
425x15
445x15
455x15
465x15
drop
315x21


Bulgarian Split Sqauts / Quad Stretch
8 / 30 second stretch per leg
8 / 30 second stretch per leg
8 / 30 second stretch per leg
- 40 lb db used..

DB Stiff legged Deads
70x10
80x10
 
BOOM

Why not?
 
Nice work Simon!
 
wasme said:
Split squats were brutal.. hate those.. next time around I might just do squats lmao... thanks gents!
Click to expand...

Nope! That means you need to do them!!!!
 
4/6/2016 Chest and Shoulders

Great session today... followed by 30 minutes on the treadmill.

Flat DB Twist and Press
40x10
50x10
60x10
70x10
70x10
70x10

Incline Barbell Press
135x8
185x8
205x8
215x8
225x8
235x6
245x4

Stretch Pushups
20
20
20

Bent Over Laterals
15x20
25x20
25x20
25x20

Front Plate Raise
35x12
35x12
35x12

DB Side Lateral Partials
35x30
35x30
35x30
 
Those inclines are strong man.
 
I feel like it should be obvious split squats aren't a move you do heavy 5s on, but powerlifters gonna powerlift I suppose.

That delt strength is great! I was whimpering after the 25s tonight with less volume lol
 
All three of you Finaflex Freaks are STRONG! Nice job to all of you!!
 
Hyde said:
True - just not for heavy sets of 5. That's an 8+ rep move for sure. Mentioning this because that's how Pete Rubish tore his hammy recently. Sets of 5 w 405 split squats lol
Click to expand...
SHEESH!!!!
Hyde said:
I feel like it should be obvious split squats aren't a move you do heavy 5s on, but powerlifters gonna powerlift I suppose.
My thoughts exactly... Keep that move geared toward the volume training...
That delt strength is great! I was whimpering after the 25s tonight with less volume lol
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Yeah that is a lot of weight for bent over laterals.
 
My brother is still smashing it like no one's business.!!! How's the back been holding up? I was on vacay so playing catch up.
 
Hyde said:
IThat delt strength is great! I was whimpering after the 25s tonight with less volume lol
Click to expand...

Thanks man... it hurt

kenpoengineer said:
All three of you Finaflex Freaks are STRONG! Nice job to all of you!!
Click to expand...

Strong like kenpo'

MrKleen73 said:
SHEESH!!!!
Yeah that is a lot of weight for bent over laterals.
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Thanks brother. Mind you, pretty fresh as this week is all lower on volume.


packers6211 said:
My brother is still smashing it like no one's business.!!! How's the back been holding up? I was on vacay so playing catch up.
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Back been good thanks... hoping to keep that in check.. Hope your family vacation was good!
 
4/7/2016 Back

Upper back felt this one....

Post: 30 minutes

One Arm BB Row
60x8
75x8
90x8
100x8
100x8
100x8

Away facing Pulldowns (wide grip)
180x10
200x10
200x10
200x10
drop
140x10

Single Arm Supinated Pulldowns
80x12
90x12
90x12
- 7 second iso hold on the 12 rep of each arm

DB Shrugs
- 3 second hold at top
70x10
drop 60x10
drop 50x10

Rack Pulls (Lat Emphasis)
185x5
195x5
195x5
195x5

Banded HyperExtnesions
30
 
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