Wasme's recomp journey....

[wasme]

4/9/2016 Arms/Calves

Interesting arm workout today.. the set up made for a pretty quick but extremely effective workout as the pump was just ridiculous.

Post: 30 minutes treadmill

Ez Bar Curls
60x10
75x10
90x10
80x10, 10 sec rest
80x10, 10 sec rest
70x10, 10 sec rest
70x7, 10 sec rest
60x8, 10 sec rest


DB Hammer Curls
35x10, 10 sec rest
35x10, 10 sec rest
35x10, 10 sec rest


Preacher Curls
85x8
85x8
- very slow negative

Rope Pushdowns
80x12
90x12

Rope Pushdowns ss Bench Dips
100x12 / 10
100x12 / 10
100x12 / 10
100x12 / 8

Skullcrushers
80x12
80x12
80x12
80x12

Standing Calves / Dorsiflexion
185x20
205x20
225x20
245x15 / 50
245x15 / 50
245x15 / 50
245x15 / 50

 

[RegisterJr]

How were you able to maintain those reps with 10s rests? My arm usually wants to go numb.

 

[wasme]

How were you able to maintain those reps with 10s rests? My arm usually wants to go numb.

Painful and dropping the weight... when i knew 10 was a push, i dropped it...

 

[wasme]

4/10/2016 Chest(Shoulders) and Back Secondary

I am going to use this workout (subbing exercises in an out as well as rep ranges at will). This is not a Meadows workout, but instead of having an extra chest day and back day I'd prefer to slam them together, put in a fast paced session and get 2 days rest a week for now.

Post: 30 minutes

Machine Flys ss Straight Arm Pushdowns
90x12 / 90x10
100x12 / 100x10
100x12 / 100x10
100x12 / 100x10

Flat Bench ss D Grip Pulldowns
185x10 / 180x12
205x10 / 200x12
205x10 / 200x12
205x10 / 200x12

Slight Incline ss Wide Grip Stretch PUlldowns
185x10 / 210x12
185x10 / 210x12
185x10 / 210x12
185x10 / 210x12

DB Side Laterals ss Face Pulls ss Band Pull Aparts
20x10 / 90x15 / 10
20x10 / 90x15 / 10
20x10 / 90x15 / 10
20x10 / 90x15 / 10

- Had a crazy pump in my shoulders and rear delts..

 

[BeastFitness]

Love the fast paced approach! Pump must have been tremendous!

 

[packers6211]

That's insane!!!! Intense as always. What did you do over the weekend? I had softball, gym, two kids parties lol. 90-0 all the time bro

 

[wasme]

Love the fast paced approach! Pump must have been tremendous!

Definitely was.. thanks man.

That's insane!!!! Intense as always. What did you do over the weekend? I had softball, gym, two kids parties lol. 90-0 all the time bro

Thanks pack. Yep you never stop. I had a couple of good workouts, and took the wife out for a great dinner, at a brew pub up here in Toronto..

 

[wasme]

4/12/2016 Legs

Week 2 ... legs kinda kicked my ass today...

Post workout: 30 minutes on the treadmill... Deep into season 3 of Spartacus, it gives me the drive to push on the treadmill lol

Lying Leg Curl
60x12
90x12
100x12
100x15
110x15
120x12
130x10

Squats
135x10
185x10
205x10
225x10
245x10
255x10
265x7
265x4

Bulgarian Split Squats
0x8 with 10 second isohold on last rep of each leg
25x8 with 10 second isohold on last rep of each leg
35x8 with 10 second isohold on last rep of each leg
45x8 with 10 second isohold on last rep of each leg
drop
35x8 with 10 second isohold on last rep of each leg
drop
25x8 with 10 second isohold on last rep of each leg
drop
0x8 with 10 second isohold on last rep of each leg

- killed me...but here is the master doing the same drop (as Shrek looks on)...

[video=youtube;I1Ee3M6SDgQ]https://www.youtube.com/watch?v=I1Ee3M6SDgQ[/video]

Barbell Stiff Legged Deads
160x8
160x8
160x8

 

[RegisterJr]

They look brutal. Is that what my quads are supposed to look like when I do them?

 

[Hyde]

They look brutal. Is that what my quads are supposed to look like when I do them?

When you get the cutz, yeah

 

[wasme]

They look brutal. Is that what my quads are supposed to look like when I do them?

When you get the cutz, yeah

They were brutal... left knee this morning is a little achy.. but nothing major.

And ya his legs are ridiculous in that vid lol

 

[packers6211]

Good grief the veins!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!! JEALOUS!!!!!

 

[MrKleen73]

Now that looked brutal for sure. Going to have to add that in for a hyper day for legs!

 

[love2liftkat]

Oh my! My legs cramped up just watching that! That had to of been a fall on the floor in pain sort of ending!

 

[wasme]

Now that looked brutal for sure. Going to have to add that in for a hyper day for legs!

Intense...

Oh my! My legs cramped up just watching that! That had to of been a fall on the floor in pain sort of ending!

Oh I let some good yells out in the garage... if anyone was outside they would think i was being tortured lol

 

[HokiePride]

WTF, Where Shrek come from in video. Training Partner?

 

[wasme]

WTF, Where Shrek come from in video. Training Partner?

Really though eh...

 

[wasme]

4/13/2016 Chest/Shoulders

Really good session tonight... chest blew right up... was awesome.

30 minutes treadmill .. post

Flat DB Press
45x8
55x8
65x8
75x8
80x8
85x8
90x7
drop 60x8 + 10 second old

Incline Bench
135x6
185x6
205x6
225x6
245x5
245x4

Swiss Bar Press
195x8
205x8
205x8
205x8

Machine Fly
90x10+10 partials
90x10+10 partials

Bent Over Rear Delt Fly
20x25
20x25
20x25

Seated DB Laterals
15x10
15x10
15x10

- ultra strict

Smith Overhead Press
115x8
135x8
145x8

 

[RegisterJr]

Those fly partials done at the stretch or inside?

 

[wasme]

Those fly partials done at the stretch or inside?

Out of stretched, sorry should have made note of that

 

[wasme]

4/14/2016 Back

Had a good back day today... although back feels a bit tender at the moment. Just had a good hot shower, and put some voltaren on it.. hopefully in the morning all will be good.

post: 30 minutes

Meadows Rows
60x8
70x8
80x8
90x8
100x8
100x8
100x8

Wide GripPulldowns
200x8
210x8
210x8

DB Rows
65x5
85x5
105x10
105x10
105x10
drop
85x10
drop
65x8/9

Face Pulls
90x12
90x12
90x12

Banded Hypers
15
15
15

 

[RegisterJr]

You pulled more than an adolescent boy on puberty.

Wait, you're an adolescent, aren't you?

Hope your back feels better this AM.

 

[packers6211]

Nice back sessions Wasme. I got some of that stuff too. Seems to work some times then at times not so much.

 

[wasme]

You pulled more than an adolescent boy on puberty.

Wait, you're an adolescent, aren't you?

Hope your back feels better this AM.

lol

its good to go today!

Nice back sessions Wasme. I got some of that stuff too. Seems to work some times then at times not so much.

Thanks bro...

 

[wasme]

4/15/2016 Rest Day

Entire body has doms from the last three days, so i think today will be a rest day. Taking my girls down to see the Rock tonight (Pro lacrosse).. team isnt doing so well but always a good time.

Back at it tomorrow...

 

[Hyde]

Enjoy it!!!

 

[kenpoengineer]

DOMS! What's that!!! Lol. Enjoy the family time.

 

[wasme]

4/16/2016 Arms/Calves

Had a fun time last night with the girls. My stepdaughter had never been to a lacrosse game before - really liked it! That was the last home game of the season so will have to take her to more games next season.

Good arm day... followed by 30 min on the treadmill.

842 reps = 8 reps, 10 sec rest, 4 reps, 5 seconds rest, 2 reps


TriSet

Rope Pushdowns
80x15
90x15
100x15
100x15
100x15

Pronated Kickbacks
20x6
25x6
30x6
30x6
30x6

Dips between benches
10
10
10
10
10

--

Incline tricep extensions with db's
25x10
25x10
25x10
25x10


EZ Bar Curls
70x20
70x20
90x10
95x10
95x842

Preachers
90x10
90x10
90x842

Hammers
35x10
40x10
40x842


Calf Raises / Dorsiflexion
185x20
205x20
225x20 / 50
225x20 / 50
225x20 / 50
225x20 / 50

 

[wasme]

4/17/2016 Chest/Back/Shoulders secondary

Yesterday...

Workout was much like other weeks, with the addition of making the last supperset shoulder based.

Did 12 sets chest/12 back then 8 of shoulders..

Was a crazy busy day, but ended with a nice 4lb beef roast on the q.. and with a top notch pairing

Invalid Link Removed

Rest day today... Week 3 starts tomorrow... looks like a tough leg day.

 

[MrKleen73]

Sounds like it was a great weekend and that beef looks good!!!!

 

[wasme]

Sounds like it was a great weekend and that beef looks good!!!!

You know, it was a fantastic one. Did really even realize till I got to work Monday and reflected back.

The beef was bomb...that Imperial IPA though...

 

[MrKleen73]

You know, it was a fantastic one. Did really even realize till I got to work Monday and reflected back.

The beef was bomb...that Imperial IPA though...

I hate to say it but I am not on the IPA train. I have found I simply do not like hopps that much! I have spent $30 on my attempts to find an IPA I enjoy, that only got me 3 options with the price of IPA's. I figure @ $10 a beer if I can't find one I enjoy after 3 highly recommended ones I must not like IPA's.

I have been on a Ginger kick lately with my beverage choices. Drinking Moscow Mules or a Dark & Stormy here and there. Obviously it will be about 6 more weeks before I can sit down and knock back a few.

 

[wasme]

I hate to say it but I am not on the IPA train. I have found I simply do not like hopps that much! I have spent $30 on my attempts to find an IPA I enjoy, that only got me 3 options with the price of IPA's. I figure @ $10 a beer if I can't find one I enjoy after 3 highly recommended ones I must not like IPA's.

I have been on a Ginger kick lately with my beverage choices. Drinking Moscow Mules or a Dark & Stormy here and there. Obviously it will be about 6 more weeks before I can sit down and knock back a few.

Yes certainly not for everyone... I really like IPA's, Stouts (coffee, choc) and imperials of both. Even some sours of late. The craft industry as blossomed.. There are some really good breweries here in Toronto now. In the past parts of the USA and Quebec were craft heaven..

 

[MrKleen73]

Yes certainly not for everyone... I really like IPA's, Stouts (coffee, choc) and imperials of both. Even some sours of late. The craft industry as blossomed.. There are some really good breweries here in Toronto now. In the past parts of the USA and Quebec were craft heaven..

Oh certainly, we have some nice breweries here in Texas. I like stouts too, but not anything too far out on the edge, and has to be paired with the right food or activity.

 

[wasme]

Oh certainly, we have some nice breweries here in Texas. I like stouts too, but not anything too far out on the edge, and has to be paired with the right food or activity.

...If i ever get back to Houston (thinking next year) i will need to check some out.

And ya a HOT DAY is not a stout day lol

 

[MrKleen73]

...If i ever get back to Houston (thinking next year) i will need to check some out.

And ya a HOT DAY is not a stout day lol

Not sure if you have ever tried this or if it would be in your wheelhouse but I REALLY enjoyed this beer more than I expected too.

Invalid Link Removed

 

[wasme]

Not sure if you have ever tried this or if it would be in your wheelhouse but I REALLY enjoyed this beer more than I expected too.

Invalid Link Removed

Nice, I will see if i can find one. Sam Adams makes some great beers!

 

[MrKleen73]

Nice, I will see if i can find one. Sam Adams makes some great beers!

It is a great beer, a little honey, and cherry with a rich amber flavor. Good whether it is hot or cold out.

 

[RegisterJr]

Huh, I'll have to try that too. Never got on the IPA train either.

 

[wasme]

It is a great beer, a little honey, and cherry with a rich amber flavor. Good whether it is hot or cold out.

Sounds great. I had a Russian Imperial Stout the other day... aged in bourbon barrels with cherries... (11%) and it was incredibly good.

Also had a coffee stout from a montreal brewery (called Peche Mortel) on Sunday. It was on nitro tap - incredibly smooth and creamy

Huh, I'll have to try that too. Never got on the IPA train either.

If you can get a Stone IPA (IPA, IPA 2.0, Delicious IPA, Go to IPA) they are all good and not too heavy on bitterness - which is probably what you dont like about hoppy ipa's. Note Stone IPA is hoppier than the other 3, so will be more bitter...

 

[wasme]

4/19/2016 LEGS

Well I think Mr Meadows was trying to kill me today...good god this with a tough one.

preworkout: 30 min (started season 3 of spartacus, the finale of season 2 was amazing...that show just keeps rolling alone)


Here we go...

Superset 1 - One minute rest after each superset

Leg Curls
60x8
75x8
90x8
100x8
100x8
100x8
100x8
100x8
100x8

Leg Press (in Smith)
225x10
315x10
365x10
405x10
425x10
445x10
455x10
465x10
465x10



Superset 2 - One minute rest between supersets

Safety Bar Squats
145x8
195x8
225x8
225x8
225x8


Lying Leg Curls
100x10
100x10
110x10
110x10
110x10


Superset 3 - 45 seconds between supersets

Leg Extensions
100x10
100x10
100x10
100x10

Bulgarian Split Squats
25x10/10
35x10/10
35x10/10
35x10/10

 

[Hyde]

I remember being at a local beer joint a while back with some friends. One friend had no real idea what to order so he asked another buddy what the closest thing to a Landshark was...and my friend replied, "Milk Stout". So that's what he ordered... and he was livid lol

I don't drink, but I made a mental note never to let that buddy help me order

 

[wasme]

I remember being at a local beer joint a while back with some friends. One friend had no real idea what to order so he asked another buddy what the closest thing to a Landshark was...and my friend replied, "Milk Stout". So that's what he ordered... and he was livid lol

I don't drink, but I made a mental note never to let that buddy help me order

Stone makes a fine coffee milk stout. Stone (San Diego) doesnt make a bad beer...it really is amazing how good they are.

I don't drink alot. But do enjoy a good beer or two here and there.

 

[RegisterJr]

You need to do that leg routine after a few beers.

 

[MrKleen73]

You need to do that leg routine after a few beers.

No way I could make it through that after a few beers, well without puking that is!

 

[BeastFitness]

Leg press in smith? Do you have it set up like a horizontal leg press?

 

[packers6211]

SOB man that is leg supreme kick ass day!!! I couldn't walk straight for a week after that brother.

4/19/2016 LEGS

Well I think Mr Meadows was trying to kill me today...good god this with a tough one.

preworkout: 30 min (started season 3 of spartacus, the finale of season 2 was amazing...that show just keeps rolling alone)


Here we go...

Superset 1 - One minute rest after each superset

Leg Curls
60x8
75x8
90x8
100x8
100x8
100x8
100x8
100x8
100x8

Leg Press (in Smith)
225x10
315x10
365x10
405x10
425x10
445x10
455x10
465x10
465x10



Superset 2 - One minute rest between supersets

Safety Bar Squats
145x8
195x8
225x8
225x8
225x8


Lying Leg Curls
100x10
100x10
110x10
110x10
110x10


Superset 3 - 45 seconds between supersets

Leg Extensions
100x10
100x10
100x10
100x10

Bulgarian Split Squats
25x10/10
35x10/10
35x10/10
35x10/10

 

[wasme]

Leg press in smith? Do you have it set up like a horizontal leg press?

Yes, lay on the garage floor, feet positioned under the bar and push up...took me a bit to get comfortable and feel safe..

No way I could make it through that after a few beers, well without puking that is!

I hear ya...

You need to do that leg routine after a few beers.

Why don't you do it first, after a few of those fireballs you like! :smite:

SOB man that is leg supreme kick ass day!!! I couldn't walk straight for a week after that brother.

Thanks Pack

 

[RegisterJr]

Why don't you do it first, after a few of those fireballs you like! :smite:

Just the thought makes me want to throw up.

 

[MrKleen73]

I can understand the Whiskey Dead Lifts, but whiskey squats HELL NO!!!!! Mess up a DL just let it go. Mess up a squat and squash!!!!