Wasme's recomp journey....

[MrKleen73]

5/5/2016 Back

Up early this morning to get my session in before work. I have not done that in a long time, and funny enough now i realize how much I miss that great feeling all day long. And well let's face it, it is nice to know when i get home tonight, i wont have to start slugging the iron around - just help with dinner and relax some.

Post Workout: 30 minutes


One Arm BB Rows (with handle)
60x8
70x8
80x8
90x8
90x8
100x8
100x8


Hammer Grip Pulldowns (various widths)

Wide:
160x10
170x10
180x10
190x10
190x10

Shoulder Width:
190x10
190x10
190x8

Close Grip Width:
180x10
180x10
180x10


Incline Bench Prone Rows
135x12
135x12
135x12
135x12

Incline Bench Shrugs
60x10
60x10
60x10
60x10


Straight Arm Pulldowns ss Single Arm Pulldowns (L then R) ss Plate Shrugs
90x10 / 70x8 / 45x20
90x10 / 70x8 / 45x20
90x10 / 70x8 / 45x20
90x10 / 70x8 / 45x20

Yes the morning workouts are awesome but SO HARD to get them going... I often want to go workout in the garage but at 4:30 AM a lot of the stuff I need to do might be a little loud for the neighbors next door. So I end up talking myself back out of it. I am going to have to just bite the bullet and do it anyway and try to keep noise to acceptable levels.

 

[packers6211]

I haven't seen that one yet hp, but for me years ago, Fireproof did it. It will bring you to your knees. Wasme hope things start getting better brother. You know you got our support. Btw awesome freaking workout!!

 

[wasme]

I haven't seen that one yet hp, but for me years ago, Fireproof did it. It will bring you to your knees. Wasme hope things start getting better brother. You know you got our support. Btw awesome freaking workout!!

Thanks bro

Yes the morning workouts are awesome but SO HARD to get them going... I often want to go workout in the garage but at 4:30 AM a lot of the stuff I need to do might be a little loud for the neighbors next door. So I end up talking myself back out of it. I am going to have to just bite the bullet and do it anyway and try to keep noise to acceptable levels.

I also find, a workout like back or legs is hard to get going/loose, as my lower back can take a little to cooperate.

 

[wasme]

5/7/2016 Arms / Calves

Good arm session today. Things were on point, and arms were swole. Felt strong...

Rope Pushdowns / Incline Seated DB Curls
70x12 / 20x8
80x12 / 25x8
90x12 / 30x8
100x12 / 35x8
100x12 / 40x8
100x12 / 40x8
100x12 / 40x8


Bench Dips / EZ Curls
10 / 115x6
10 / 115x6
10 / 115x6
10 / 115x6

- 115...havent seen that in some time.

Reverse Curls / Skullcrushers
70x12 / 80x12
70x12 / 80x12
70x12 / 80x12
70x12 / 80x12


Standing Calves / Dorsiflexion
135x20 / 50
185x20 / 50
225x20 / 50
225x20 / 50
225x20
225x20
225x20
225x20

 

[wasme]

5/8/2016 Chest/Back/Shoulder Secondary

First off, Happy Mother's Day... to you, or your wives, your moms!


Straight Arm Pulldown ss Machine Flyes
90x10 / 90x12
90x10 / 100x12
90x10 / 100x12
90x10 / 100x12

Flat Bench Press ss Wide Grip Pulldowns
135x10 / 180x10
185x10 / 190x10
185x10 / 190x10
195x10 / 190x10

Slight Incline Bench Press ss D Grip Pulldowns
185x10 / 180x10
185x10 / 200x10
185x10 / 200x10
185x10 / 200x10

DB Side Lateral Raise ss Facepulls
15x10 / 95x10
20x10 / 95x10
20x10 / 95x10
20x10 / 95x10

 

[wasme]

5/9/2016 LEGS

Today, is typically a rest day. Moving everything up a week as my daughter goes in for her knee surgery on Thursday so that will be my rest day.

Great leg session today. Fantastic pump and things got gruelling.

Post workout: 30 minutes on treadmill


Leg Curls ss Leg Extensions (toes up)
70x12 / 70x12
80x12 / 80x12
90x12 / 90x12
100x12 / 100x12
110x12 / 110x12
110x12 / 110x12
110x12 / 110x12


Smith Leg Press ss Split Squats (holding db)
225x10
315x10
405x10
425x10 / 25x8-8
425x10 / 25x8-8
425x10 / 25x8-8
425x10 / 25x8-8


Stiff Legged Dead Lifts ss Glute'Ham Raise
140x8 / 45x8
150x8 / 45x8
160x8 / 45x8
150x8 / 45x8

 

[RegisterJr]

I fell behind like a handicapped Eskimo migrating south for the winter who gets slaughtered and eaten by a polar bear

Prayers for your daughters quick recovery man.

 

[MrKleen73]

Lots of hard work going on in here as usual.

 

[wasme]

I fell behind like a handicapped Eskimo migrating south for the winter who gets slaughtered and eaten by a polar bear

Prayers for your daughters quick recovery man.

...damn Eskimo's...

Thanks brother! I'll tell her

Lots of hard work going on in here as usual.

Thanks Chris

 

[wasme]

5/10/2016 Chest and Shoulders

Quick update...

Post Cardio: 30 minutes (only have 2 episodes of Spartacus left.... didnt like how S3/Ep8 ended that is for sure lol)


Incline DB Press (Slight Incline)
45x8
55x8
65x8
75x8
85x8
90x8
95x6
100x4

Incline Smith Bench Press
135x25
165x20
185x15
205x10

Swiss Bar Press - With Red Bands
145x6
175x6
195x6
195x6
- didnt think I was going to get that last rep up and racked, hate when that feeling comes over me

Machine Flies
90x10
90x10
90x10
90x10

Bent Over Hang and Swings
35x25
35x25
35x25
35x25

Side Laterals
20x10
20x10
20x10
20x10

Plate Front Raise
25x12
25x12
25x12

 

[Hyde]

As young and healthy as your girl is she should heal awesome (especially if you keep her slamming back the aminos through the day). Wishing you guys the best!

 

[kenpoengineer]

Same from me... Best wishes. Beast chest session!

 

[wasme]

As young and healthy as your girl is she should heal awesome (especially if you keep her slamming back the aminos through the day). Wishing you guys the best!

Thanks man. The aminos will make that much of a difference... ?

Same from me... Best wishes. Beast chest session!

Thanks Mark

 

[wasme]

5/11/2016 Back

Last session before a rest day or two... Have to be at the hospital by 6am tomorrow.. ugh!

Post Workout: 30 minutes treadmill

Seated Low Cable Row
90x10
110x10
130x10
140x10
140x10
140x10
150x6
drop
130x6
drop
110x6 + 10 second iso hold

One Arm Barbell Rows
70x8
90x8
90x8
90x8
90x8

DB Pullovers
65x8
65x8
65x8
65x8

Away Facing Pulldowns
180x10
180x10
180x10
180x10

HyperExtensions ss Smith Rack Pull (kept light)
10 / 185x6
10 / 185x6
10 / 185x6

 

[Hyde]

Thanks man. The aminos will make that much of a difference... ?

If she's getting cut on and you're serious about a speedy recovery you need to think about what you'd do to maximize potential for tissue generation. What is needed to grow tissue? Plenty of available proteins in the blood, a caloric surplus (easy to achieve by just eating the normal amount she would since she will be resting sedentary), and rest!

 

[RegisterJr]

If she's getting cut on and you're serious about a speedy recovery you need to think about what you'd do to maximize potential for tissue generation. What is needed to grow tissue? Plenty of available proteins in the blood, a caloric surplus (easy to achieve by just eating the normal amount she would since she will be resting sedentary), and rest!

Just put aminos and protein in her IV Simon!

 

[Hyde]

Just put aminos and protein in her IV Simon!

Lol I was just thinking a shake of Clear Protein....but whatever works I suppose

 

[wasme]

5/13/2016 (FRIDAY) Arms

Sorry for the lack of updates... been getting my workouts in but at the same time I have been 'nursing' my daughter back to health. I am not sure what I was expecting after her surgery, but wow. She can't even get out of bed by herself as this brace weighs a ton and her mobility is next to nil so far. Things will improve rapidly though I am sure. She is a trooper!
Hyde (active amino, and clear protein) are in heavy rotation. Thanks man.

Rope Pushdowns / Incline DB Curls / Pronated Kickbacks / Reverse Curls
70x12 / 20x8
80x12 / 25x8
90x12 / 30x8
100x12 / 35x8 / 20x8 / 70x8
100x12 / 40x8 / 20x8 / 70x8
100x12 / 40x8 / 20x8 / 70x8
100x12 / 40x8 / 20x8 / 70x8


Bench Dips / EZ Curls / SKullcrushers / Hammer Curls
10 / 100x6 / 70x8 / 40x7
10 / 100x6 / 70x8 / 40x7
10 / 100x6 / 70x8 / 40x7
10 / 100x6 / 70x8 / 40x7


Standing Calf Raises
185x15
185x15
185x15
185x15
185x15
185x15

 

[wasme]

5/14/2016 (SATURDAY) Chest/Back secondary

Straight Arm Pushdowns ss Machine Flies
90x12 / 90x15
90x12 / 90x15
90x12 / 90x15
90x12 / 90x15

Bench Press ss DGrip Pulldowns
135x20 / 180x10
165x20 / 190x10
175x20 / 190x10
175x20 / 190x10


Wide Hammer Grip Pulldowns ss Decline Bench Press
180x10 / 155x15
180x10 / 165x15
180x10 / 165x15
180x10 / 165x15


Incline Smith Press ss Stretchers
185x10 / 140x12
185x10 / 140x12
185x10 / 140x12
185x10 / 140x12

 

[wasme]

5/16/2016 LEGS

Leg Press (in smith from floor) ss Leg Extensions
225x8 / 65x8
315x8 / 75x8
365x8 / 90x8
405x8 / 90x8
425x8 / 90x8
445x8 / 90x8
465x8 / 90x8

Sqauts ss Leg Extensions
135x8 / 90x8
185x8 / 90x8
205x8 / 90x8
205x8 / 90x8
205x8 / 90x8

Walking Lunges ss Leg Extensions
2 chains 6 steps per leg / 90x6
2 chains 6 steps per leg / 90x6
2 chains 6 steps per leg / 90x6

Leg Curls ss Stiff Leg Deadlifts
90x8 / 160x8
90x8 / 160x8
90x8 / 160x8
90x8 / 160x8

 

[Hyde]

I think I got sick reading your leg supersets! Brutal.

Hope your daughter keeps healing at a speedy pace! Glad there weren't any major complications; just keep her focused on resting, making sure she is getting enough nutrition, and takes her rehab work seriously when it's time and young as she is she'll be back on her feet in no time.

My cousin got a hysterectomy the other week and when I saw her on Mother's Day she has such an anorexic complex she wasn't even eating dinner! I know how she is and she was under-eating, and I had to explain to her why she was recovering slower than the doctor estimated. All because she was worried over gaining a couple lbs.

 

[RegisterJr]

I think I got sick reading your leg supersets! Brutal.

Hope your daughter keeps healing at a speedy pace! Glad there weren't any major complications; just keep her focused on resting, making sure she is getting enough nutrition, and takes her rehab work seriously when it's time and young as she is she'll be back on her feet in no time.

My cousin got a hysterectomy the other week and when I saw her on Mother's Day she has such an anorexic complex she wasn't even eating dinner! I know how she is and she was under-eating, and I had to explain to her why she was recovering slower than the doctor estimated. All because she was worried over gaining a couple lbs.

A coworker had one and said she needed a month off. SHe was posting on Facebook every day as she toured all the amusement parks in the southeast. LOL

 

[kenpoengineer]

Family first brother. You are still inspiring me with these lifting sessions!!

 

[MrKleen73]

5/13/2016 (FRIDAY) Arms

Sorry for the lack of updates... been getting my workouts in but at the same time I have been 'nursing' my daughter back to health. I am not sure what I was expecting after her surgery, but wow. She can't even get out of bed by herself as this brace weighs a ton and her mobility is next to nil so far. Things will improve rapidly though I am sure. She is a trooper!
Hyde (active amino, and clear protein) are in heavy rotation. Thanks man.

You should get her some legit GH supps. Use G8 at night then give her some HGH Pro or something for a day time dose so she doesn't get drowsy during the day. Get the GH spiking up and it will increase the healing.

I think I got sick reading your leg supersets! Brutal.

Hope your daughter keeps healing at a speedy pace! Glad there weren't any major complications; just keep her focused on resting, making sure she is getting enough nutrition, and takes her rehab work seriously when it's time and young as she is she'll be back on her feet in no time.

My cousin got a hysterectomy the other week and when I saw her on Mother's Day she has such an anorexic complex she wasn't even eating dinner! I know how she is and she was under-eating, and I had to explain to her why she was recovering slower than the doctor estimated. All because she was worried over gaining a couple lbs.

Yes too many times you see that situation play out. Eat at least maintenance, you are burning extra calories just from healing...

 

[Hyde]

A coworker had one and said she needed a month off. SHe was posting on Facebook every day as she toured all the amusement parks in the southeast. LOL

Hahaha some people think they're so sneaky

 

[MrKleen73]

Hahaha some people think they're so sneaky

Using up that STD, always sounds like a great idea until you end up needing it and have used it up.

 

[wasme]

I think I got sick reading your leg supersets! Brutal.

Hope your daughter keeps healing at a speedy pace! Glad there weren't any major complications; just keep her focused on resting, making sure she is getting enough nutrition, and takes her rehab work seriously when it's time and young as she is she'll be back on her feet in no time.
.

It was a tough one indeed.

She is resting, and eating (and taking in both Whey/Amino's)...

We had physio again today and her therapist keeps adding exercises which is great.. she has to do them 3 times a day, does some of them 4 because she wants to and feels ok to do so. If it get sore then she stops.

Thanks for the advice.

Family first brother. You are still inspiring me with these lifting sessions!!

Thanks Mark!

You should get her some legit GH supps. Use G8 at night then give her some HGH Pro or something for a day time dose so she doesn't get drowsy during the day. Get the GH spiking up and it will increase the healing.

Yes too many times you see that situation play out. Eat at least maintenance, you are burning extra calories just from healing...

Thanks, and ya the healing and some of these exercises must burn up some cals.. brace seems to weigh a fair bit so lugging that around lol

 

[wasme]

5/17/2016 Chest and Shoulders

Was able to get my session in early this morning, then hit up the treadmill and watch the series finale of Spartacus, you guys were right - series was great!

Slight Decline DB Press
50x15
60x8
65x8
70x8
75x8
80x8
85x8
90x7
95x4

Slight Incline Bench Press
135x10
165x10
195x8
215x6
235x3 (coudn't hit 4)

Machine Fly ss Varied Width Pushups
90x10 / 15 wide
90x10 / 13 wide
90x10 / 14 mid
90x10 / 12 mid
90x10 / 11 narrow
90x10 / 10 narrow


Bent Over Rear Lateral Raises
20x15
20x15
20x15
20x15

DB Side Laterals
20x10
20x10
20x10
15x10

Front Plate Raise
35x10
35x10
35x10
35x10

 

[RegisterJr]

Using up that STD, always sounds like a great idea until you end up needing it and have used it up.

Worst part is that she didn't have the time. She applied and received FMLA, and being government employees the leave was donated to her by request. I originally intended to give her a week because I save all my time but decided not to after I saw what the time was used for and her habits of not saving time on her own.

Even legitimate time off due to injury; if you use your time as soon as you get it I hesitate to help out when your emergency comes.

 

[Hyde]

So you look like Crixus after that workout yet or what??

 

[MrKleen73]

Worst part is that she didn't have the time. She applied and received FMLA, and being government employees the leave was donated to her by request. I originally intended to give her a week because I save all my time but decided not to after I saw what the time was used for and her habits of not saving time on her own.

Even legitimate time off due to injury; if you use your time as soon as you get it I hesitate to help out when your emergency comes.

Yeah those people are out for whatever they can get and when they are in a bind expect everyone to help them out of it. "I use my PTO frivolously and now I don't have any available for my surgery. What am I gonna do?" My answer... eat Ramen soup and suck it up!

 

[wasme]

So you look like Crixus after that workout yet or what??

Dude, i wish...

Worst part is that she didn't have the time. She applied and received FMLA, and being government employees the leave was donated to her by request. I originally intended to give her a week because I save all my time but decided not to after I saw what the time was used for and her habits of not saving time on her own.

Even legitimate time off due to injury; if you use your time as soon as you get it I hesitate to help out when your emergency comes.

You guys can actually donate time off to people? nothing like that happens up here

Yeah those people are out for whatever they can get and when they are in a bind expect everyone to help them out of it. "I use my PTO frivolously and now I don't have any available for my surgery. What am I gonna do?" My answer... eat Ramen soup and suck it up!

lol

 

[wasme]

5/18/2016 Back

Low Cable Rows
90x10
110x10
130x10
150x10
150x10
160x10
160x10
170x6
drop 150x6
drop 130x6
drop 110x6
drop 90x6


DB Pullovers
65x10
65x10
65x10
65x10

TBar Rows

- kept this light and really just feeling it out. Took the bar I use for Meadows/One Arm Rows and used an ez curl bar as the T

60x12
80x12
100x12
120x12


Stretch Pulldowns
200x10
200x10
200x10
200x10

Deadlifts
135x8
185x8
225x8
255x8
255x8
255x8
255x8
255x8


Shurgs
65x15
65x15
65x15

Treadmill: 30 minutes (giving Vikings a look)

 

[Hyde]

I read an article on juice in Hollywood and they actually interviewed the actor who plays Crixus and he was discussing how he was told to get on some test and a bunch of deca and how well it obviously worked for him, but then how after shooting he went back to his job in construction and just came off no PCT and didn't understand why he was crying at work and getting gyno lol. Kinda messed up how all these guys are getting put on gear for movies to get in superhero shape. I mean I want my superheroes to look the part but you would think someone would explain it a little before they just start filling them with drugs for Petes sake.

 

[HokiePride]

Wow...really? Hollywood is doing this now.

 

[wasme]

I read an article on juice in Hollywood and they actually interviewed the actor who plays Crixus and he was discussing how he was told to get on some test and a bunch of deca and how well it obviously worked for him, but then how after shooting he went back to his job in construction and just came off no PCT and didn't understand why he was crying at work and getting gyno lol. Kinda messed up how all these guys are getting put on gear for movies to get in superhero shape. I mean I want my superheroes to look the part but you would think someone would explain it a little before they just start filling them with drugs for Petes sake.

Really though... you would think if they get them on the juice they would know enough about a proper pct!

 

[wasme]

Wow...really? Hollywood is doing this now.

Pretty sure Stallone has been using GH for years... but i could be wrong. Remember reading it somewhere.

 

[RegisterJr]

Pretty sure Stallone has been using GH for years... but i could be wrong. Remember reading it somewhere.

He's a little small for GH, no?

 

[wasme]

He's a little small for GH, no?

He's old though lol

 

[wasme]

5/20/2016 Arms

Standing DB Curls ss EZ Bar Curls
20x8 / 70x6
25x8 / 70x6
30x8 / 80x6
35x8 / 90x6
35x8 / 90x6
35x8 / 90x6
35x8 / 90x6


One Arm Preachers
35x10
35x10
35x8/9
30x10

Reverse Curls
65x25
- 20 second pause
65x20
- 20 second pause
65x15
- 20 second pause
65x10


Bent Over, Overhead Rope Extension
70x20
80x20
90x20
90x20
90x20
90x17

Bench Dips
8
8
8
8


Smith JM Press
105x8
125x8
125x8
125x8


Standing Calf Raises (holding db's)
60x20
60x20
60x20
60x20
60x20
60x20
60x20
60x20

Treadmill: 30 min

 

[love2liftkat]

He's old though lol

This made me LOL

Awesome workouts! Pretty impressive you've been able to train so hard with all you have going on! How's your daughter?

 

[Donna]

5/17/2016 Chest and Shoulders

Was able to get my session in early this morning, then hit up the treadmill and watch the series finale of Spartacus, you guys were right - series was great!

Slight Decline DB Press
50x15
60x8
65x8
70x8
75x8
80x8
85x8
90x7
95x4

0

Nice dumbbell press... :hail::hail:

 

[wasme]

This made me LOL

Awesome workouts! Pretty impressive you've been able to train so hard with all you have going on! How's your daughter?

Thanks Kat, it is definitely wearing on me.

She is now doing 3 x 90 minutes of exercises at home. She is doing well, but when she was told running is 4-5 months off and squatting 6-9 months off, she got pretty upset. I know we'll have those moments where she regrets the surgery, but once healed she will realize it was the best thing. We go see the surgeon on Wednesday... which is just short of 2 weeks. Thanks for asking!

Nice dumbbell press... :hail::hail:

Thanks Donna! Thanks for following

 

[wasme]

5/21/2016 Chest / Shoulder Secondary Day

Quick update from yesterday. I dont seem to have enough hours in the day lately...


Straight Arm Pushdowns ss Machine Fly
90x10 / 90x12
90x10 / 90x12
90x10 / 90x12
90x10 / 90x12


Wide Grip Pulldowns ss Flat Bench
180x10 / 185x10
180x10 / 185x10
180x10 / 205x10
180x10 / 205x10


Slight Incline Bench ss DGrip Pulldown
185x8 / 180x10
185x8 / 180x10
185x8 / 180x10
185x8 / 180x10


Face Pulls ss DB Side Laterals (ultra strict)
90x12 / 15x10
90x12 / 15x10
90x12 / 15x10
90x12 / 15x10


Treadmill: 30 min

 

[wasme]

5/22/2016 LEGS

Today supposed to be a rest day but with our surgeon appointment, and physio on Wednesday I am pretty sure there will be no workout, so pushing through till then.


Leg Curls
65x10
90x10
100x10
100x10
100x10
100x10 + 16 partials


Squats
135x10
185x10
225x10
235x10
245x10
255x7


Leg Press (in smith)
225x15
315x15
405x15
425x15
425x10 (1.25s)
425x10 (1.5s)
425x10 (1.75s)
425x10 (2x reps so 20)

- this was killer the 1.5/1.75 reps were just tough as hell, at least the 2x reps i could just keep pumping and fight it off.


Leg Curls ss Bulgarian Split Squat
90x8 / 25x8/8
90x8 / 25x8/8
90x8 / 25x8/8
90x8 / 25x8/8

- holding 25 lb plate for 8L/8R


Straight Leg Deads
140x8
160x8
160x8
160x8

Treadmill: 30

 

[kenpoengineer]

Glad your daughter is healing well. Legs fried after that workout! Nice!

 

[RegisterJr]

I'd be so upset too if i was told no squatting for 9 months.

 

[packers6211]

Sorry I missed that brother, but def glad she is ok and recovering!!!! She has you to so I know she will bounce back like a beast!!

 

[packers6211]

BTW brother new log up!!

 

[wasme]

Glad your daughter is healing well. Legs fried after that workout! Nice!

Thanks Mark. Milestone today. She has to do an exercise with her knee pivot on a foam roller and raise her foot straight, and slowly lower. She was not able to do it without my holding her foot. This morning 10 reps by herself... she is so determined.

I'd be so upset too if i was told no squatting for 9 months.

Today, she challenges that thought!

Sorry I missed that brother, but def glad she is ok and recovering!!!! She has you to so I know she will bounce back like a beast!!

Thanks bro!

BTW brother new log up!!

I'm in