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Wasme's recomp journey....

5/23/2016

Chest took a pounding today... pumped and sore... But will be rewarded with a steak tonight. My stepdaughters 18th birthday so taking her out to the Keg for dinner.

Post workout: 30 minutes on treadmill

Flat DB Press
40x15
50x15
60x15
70x15
80x8
85x8
90x8
95x7
100x5
105x2

- was suppose to go till i couldnt hit 8, but wanted to see just how far I could take this.


Incline Smith Bench
185x10+5 partials
205x8+4p
225x6+3p
245x4+2p


Machine Fly ss Stretch Pushups
90x20 / 15
90x20 / 13
90x20 / 14
90x20 / 12
90x20 / 11


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


DB Side Laterals (3/4 ROM)
25x10
25x10
25x10
25x10


Plate Front Raises
35x10
35x10
35x10
35x10
 
Hammering it hard in here. Maybe show her Brandon Lilly's Instagram? He shattered his knees and tore his quad falling with 744, and in less than 2 years and 11 surgeries has already squat 745 in sleeves before his last and most recent surgery where they installed a cadaver quad tendon and he had to redo everything AGAIN. He has been struggling with depth but just squat 605 this past week to parallel finally, is benching as much as ever and I believe pulled 780 which is as much as ever. If she keeps after it and stays positive it will be stronger than ever!
 
wasme said:
Pretty sure Stallone has been using GH for years... but i could be wrong. Remember reading it somewhere.
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Yes he has but not at the high doses that bodybuilders do. His thing is being cut, not huge. However if you look at his hands in CREED you can see those puppies have grown! However like he said before it was not the GH that really helped him grow, it was the testosterone he was taking as part of his HRT. When you are willing to pay enough for it they will hit you with 300 a week. You run that and a couple IU's a day and you can rock that body at 65 too. Well with his work ethic that is. YOu have that though.
wasme said:
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!



Thanks Donna! Thanks for following :)
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Good news here is Doctors have to give you a very reserved estimate for returning to activities that is longer than what it might take you. That type of thing is done to take care of the Dr, so there is no issue with malpractice and what not. I can assure you if it was one of the NHL Players their doctors would knock 3 months of of those estimates, and already be working very aggressively to recover and ensure minimal loss of ROM.

Not suggesting anything here but if she progresses faster that time line will move up.
Hyde said:
Hammering it hard in here. Maybe show her Brandon Lilly's Instagram? He shattered his knees and tore his quad falling with 744, and in less than 2 years and 11 surgeries has already squat 745 in sleeves before his last and most recent surgery where they installed a cadaver quad tendon and he had to redo everything AGAIN. He has been struggling with depth but just squat 605 this past week to parallel finally, is benching as much as ever and I believe pulled 780 which is as much as ever. If she keeps after it and stays positive it will be stronger than ever!
Click to expand...

Maybe that would be good or she might focus on the fact he keeps re-injuring it and needing multiple surgeries. Could backfire and scare the crap out of her. It is hugely impressive though. Ughhh I remember seeing that video of it going out from under him. Shivers just went up my spine!!!!
 
MrKleen73 said:
Yes he has but not at the high doses that bodybuilders do. His thing is being cut, not huge. However if you look at his hands in CREED you can see those puppies have grown! However like he said before it was not the GH that really helped him grow, it was the testosterone he was taking as part of his HRT. When you are willing to pay enough for it they will hit you with 300 a week. You run that and a couple IU's a day and you can rock that body at 65 too. Well with his work ethic that is. YOu have that though.

Good news here is Doctors have to give you a very reserved estimate for returning to activities that is longer than what it might take you. That type of thing is done to take care of the Dr, so there is no issue with malpractice and what not. I can assure you if it was one of the NHL Players their doctors would knock 3 months of of those estimates, and already be working very aggressively to recover and ensure minimal loss of ROM.

Not suggesting anything here but if she progresses faster that time line will move up.


Maybe that would be good or she might focus on the fact he keeps re-injuring it and needing multiple surgeries. Could backfire and scare the crap out of her. It is hugely impressive though. Ughhh I remember seeing that video of it going out from under him. Shivers just went up my spine!!!!
Click to expand...

He didn't reinjure it at all; the 11 surgeries were a combination of having to totally rebuild things AND crazy amounts of recurring infection. And the last tendon was the realization that the quad tendon was just done so they did a cadaver. Pretty epic comeback really.
 
wasme said:
5/23/2016

Chest took a pounding today... pumped and sore... But will be rewarded with a steak tonight. My stepdaughters 18th birthday so taking her out to the Keg for dinner.

Post workout: 30 minutes on treadmill

Flat DB Press

95x7
100x5
105x2

Incline Smith Bench

225x6+3p
245x4+2p

- 0
Click to expand...


Thats very good and strong wasme... Inspire me for my tomorrow chest workout... Nut I am sure that I will not reach your numbers...

Why you performed 10 sets at dumbell press? From my opinion so much...
 
Donna said:
Why you performed 10 sets at dumbell press? From my opinion so much...
Click to expand...

John Meadows often calls for 3-4 warmup sets to get the joints going, then this particular exercise "move up in weight until you hit a tough 8 or can't hit 8".

Simon eats baby seal for pre workout and sometimes has too much energy and can't stop lifting.
 
Hyde said:
Hammering it hard in here. Maybe show her Brandon Lilly's Instagram? !
Click to expand...

Great idea man!

MrKleen73 said:
Not suggesting anything here but if she progresses faster that time line will move up.
Click to expand...

I agree with you. The way she attacks her physio I think she will be ahead of the game. We see the surgeon in the morning so hopefully he is impressed with her progress.

Donna said:
Thats very good and strong wasme... Inspire me for my tomorrow chest workout... Nut I am sure that I will not reach your numbers...

Why you performed 10 sets at dumbell press? From my opinion so much...
Click to expand...

Thank you Donna! Thomas, has the answer on the volume question... I am currently running Meadows Omega Beam program... its fun!

RegisterJr said:
Simon eats baby seal for pre workout and sometimes has too much energy and can't stop lifting.
Click to expand...

Nom Nom Nom...
 
5/24/2016 Back

Well the heat has finally hit in Toronto (bout time!)...garage was a sweaty mess today - loved it!

Post Cardio: 30 minutes treadmill

Low Cable Row
90x10
110x10
130x10
150x10
160x10
170x10
180x6
drop
150x6
drop
120x6


DB Pullovers
65x10
65x10
65x10
65x10


One Arm DB Rows
70x12
85x10
100x8
105x6/5

- no rest .. except to add weight to db

D Grip Pulldowns
180x8+4partials
180x8+4partials
180x8+4partials
180x8+4partials

- paritals out of contracted position


Wide Neutral Grip Pulldowns
180x10
180x10
180x10
180x10

Hyperextensions
10
10
10
10
 
It seems like the last few years it has stayed significantly cooler her, longer. Yesterday was fall-like cool in the AM. That's not what Florida is supposed to be like after mid March at the latest. For months I've been hearing "record lows in our area".

Then Last week the news ran a story that it's the 30th (or so) consecutive year that there has been a warming in temperature. Get the **** outta here. When politicians pay grant money's to scientist based on their studies you know we're screwed.

Anyway, nice lifts man. Kiddo said he hates working out when I brought that stuff home and said we'd work on his strength (he's a fish next year and the other kids on the varsity team are bigger) he said he hated working out. Last night I caught him hiring the weights. Lol
 
wasme said:
Duct tape him to the bench lol
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I about beat him with it. He left the weights all over the place and the bars and attachments strewn about. lol
 
5/26/2016 Arms/Calves

Wow, arms are just friend, pump was extreme and veins were pronounced.

Standing DB Curls ss Preacher Curls
20x10 / 50x6+3partials (from top)
25x10 / 60x6+3partials
30x10 / 70x6+3partials
35x10 / 80x6+3partials
35x10 / 90x6+3partials
35x10 / 90x6+3partials
35x10 / 90x6+3partials

Ez Curls
95x10
95x10
95x10

Reverse Curls
70x15
70x15
70x15
70x15


V Bar Pushdowns
90x20
90x20
110x20
110x20
110x20
110x20

45 degree Tate Press
105x8
115x8
125x8
135x8
145x6


Skullcrushers
80x10
80x10
80x10
80x10


Standing Calf Raise ss Dorsiflexion
185x15 / 50
205x15 / 50
225x15 / 50
245x15 / 50
245x15
245x15
245x15
 
I can't remember if I've asked, but have you tried occlusion training yet?
 
wasme said:
Ya my son did that once, ONCE.
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He redeemed himself.

He came home from his spring game last night frustrated and wanting to workout. We stayed in the garage past midnight. He did great. CGBP, multi-grip lat pulldowns and pushdowns, cable rows, meadows lat pullovers, meadows cable extensions, and planks. It was worth staying up to late for me to get up early to workout.
 
RegisterJr said:
I about beat him with it. He left the weights all over the place and the bars and attachments strewn about. lol
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My stepson does this in my gym and it drove me crazy. I told him that his mama isn't here to baby him by picking up after him! Being called a little baby cured this.
 
RegisterJr said:
He redeemed himself.

He came home from his spring game last night frustrated and wanting to workout. We stayed in the garage past midnight. He did great. CGBP, multi-grip lat pulldowns and pushdowns, cable rows, meadows lat pullovers, meadows cable extensions, and planks. It was worth staying up to late for me to get up early to workout.
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Nice! He'll be feeling that one today
 
5/29/30 (Yesterday) Chest / Back / Shoulders secondary

Post Cardio: 30 minutes

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


Wide Grip Pulldowns ss Explosive Bench Press
185x12 / 135x10
185x12 / 185x10
185x12 / 205x10
185x12 / 205x10


Neutral Wide Grip Pulldowns ss Decline Bench Press
185x10 / 185x8
185x10 / 185x8
185x10 / 185x8
185x10 / 185x8


DB Lateral Raises ss Front Plate Raise
20x10 / 25x15
20x10 / 25x15
20x10 / 25x15
20x10 / 25x15
 
5/30/2016 Happy Memorial Day guys...(and gals)

Legs...

Post workout 30 minutes...

This one was crazy.. the leg press/squat superset was brutal...

Lying Leg Curls
50x15
70x15
90x15
110x10
110x10
110x10
110x10
drop
90x8
drop
70x10


Leg Press ss Safety Bar Squats
225x10 / 135x8
315x10 / 155x8
365x10 / 185x8
405x10 / 185x8
405x10 / 185x8
405x10 / 185x8
405x10 / 185x8


Walking Lunges
10 sets left then 10 steps right
10 sets left then 10 steps right
10 sets left then 10 steps right

- legs were like jelly


Stiff Legged Deads
160x10
140x10
140x10
140x10
- back was nagging a little on the first set.. lowered the weight and all was good.
 
You slayed that leg workout. That's what I have on tap for tomorrow
 
wasme said:
Thanks HP... how are things brother
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Too much to explain but it makes me happy to see others doing well. Reading others posts helps keep my mind off my own situation. Trying to maintain positive attitude and training.
 
5/31/2016 Chest / Shoulders

Up early this morning to get this one in. Felt I had a good session, but it is really time to start getting my nutrition in check.. keep saying/thinking it, so need to do something now about it.

Post: 30 minutes cardio

Flat DB Press
40x12
50x12
60x12
70x12
80x12
85x12
90x9

Flat Bench Press - Explosive
185x6
205x6
215x6
225x6
225x6


Swiss Bar Press
185x8
195x8
195x8
195x8
drop
155x8
drop
135x11


Machine Fly
90x10
90x10
90x10
90x10

DB Bent Over Laterals Swings (not full range of motion)
30x20
35x20
35x20
35x20

Seated DB Lateral Raise
15x10
15x10
15x10
15x10

Front Plate Raise
25x10
25x10
25x10
25x10
 
Very nice session brother!! How was yalls weekend? Played ball all day Saturday in about 90 degree weather with no clouds in sight lol. Then some swimming with the fam yesterday.
 
packers6211 said:
Very nice session brother!! How was yalls weekend? Played ball all day Saturday in about 90 degree weather with no clouds in sight lol. Then some swimming with the fam yesterday.
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Nice... we didnt have a holiday yesterday, ours was last monday... but i was on vacation due to Ashley's surgery.

Weekend was good, but I have been really getting into the craft beer...(a little too much) going to have to change that when i dial things in
 
I was in the beer yesterday.

Yeah man, you have to get the diet under control. It took me two years last time I messed mine up. lol
 
Alright Simon - challenge time: take a picture of everything you consume the day after you read this. Whether you want to post them here or not is up to you, but either way take the time to review your pics and think about what you see wrong with it.

I know you know it needs improvement and that's simple, but actually taking a pic of every meal and caloric drink and reviewing it all at once can really help it settle in where you see flaws that can be remedied. Plus if you wanna post it I'm sure we could suggest alternatives you maybe hadn't considered.
 
Hyde said:
Alright Simon - challenge time: take a picture of everything you consume the day after you read this. Whether you want to post them here or not is up to you, but either way take the time to review your pics and think about what you see wrong with it.

I know you know it needs improvement and that's simple, but actually taking a pic of every meal and caloric drink and reviewing it all at once can really help it settle in where you see flaws that can be remedied. Plus if you wanna post it I'm sure we could suggest alternatives you maybe hadn't considered.
Click to expand...

Just read this... great idea...
 
1/6/2016 Back

Decent back session this morning. Back was a little stiff, but got through it with no issues...

Post: 30 minutes treadmill...

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


DB Rows
80x8
90x8
90x8
90x8


DB Pullovers
65x12
65x12
65x12
65x12


Chins (Band Assisted)
Wide Grip x 15
Wide Grip x 15
Narrow Grip x 13
Narrow Grip x 12
-hands facing


HyperExtensions
15
15
15
 
Killer session man. Meadows is the man.

As for diets, I think I'm permanently on low carb/high fat. Maybe not always 30g, but the lower carbs keeps me not craving. You should try it.
 
RegisterJr said:
Killer session man. Meadows is the man.

As for diets, I think I'm permanently on low carb/high fat. Maybe not always 30g, but the lower carbs keeps me not craving. You should try it.
Click to expand...

I think I am going to. Seems to be working well for you and you dont seem to be wanting to kill anyone cause your hungry lol
 
6/2/2016 Arms and Calves

Post: 30 minutes

WFG - With Fat Gripz

This was a solid arm day. Arms got pumped up fast and things felt really good.

DB Curls
15x10
20x10
25x10

DB Curls (wfg) / Hammer Curls / Preacher Curls
30x6 / 35x6 / 80x6
30x6 / 35x6 / 90x6
30x6 / 35x6 / 85x6
30x6 / 35x6 / 80x6


EZ Bar Curl (wfg) / Preacher Curls
90x8 / 80x8
90x8 / 80x8
90x8 / 80x8


Rope Extensions (wfg)
70x15
80x15
90x15
90x15
90x15
90x15
90x15

Close Grip Bench Press
135x12
165x10
185x8

Bent Over Overhead Rope Extensions
90x25
90x25
90x25 - some pausing on this set

Dorsiflexion
50
50
50
50

Standing Calf Raises
185x15
185x15
225x15
225x15
245x15
245x15
255x15
265x15
 
Awesome work man.

Which band do you use for Dorsiflexions?
 
6/3/2016 Chest, Back, Shoulder secondary...

Today was to be a rest day, but tomorrow is the Toronto Pro Show. Ashley's physio therapist said she can go as long as she wears her knee brace and takes it easy. So going to take her down for part of the day. Always a fun time. Samples and spandex... ;)


Post: 30 minutes


Machine Fly ss Straight arm pulldown
100x15 / 100x10
100x15 / 100x10
100x15 / 100x10
100x15 / 100x10


Incline Bench Press ss D Grip Pulldowns
185x12 / 180x10
185x12 / 180x10
185x12 / 180x10
185x12 / 180x10


Decline Bench ss Wide Grip Pulldowns
185x8 / 190x10
185x8 / 190x10
185x8 / 190x10
185x8 / 190x10


Stretchers ss Seated Smith Press
140x10 / 135x8
140x10 / 135x8
140x10 / 135x8
140x10 / 135x8
 
As usual Simon you are crushing it in here. I really like Hyde 's idea on the pictures. I had not heard or thought of that one yet. Gives a nice visual aspect of the diet.
 
You wear spandex?
 
RegisterJr said:
You wear spandex?
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I assure you that what would be viewable with me in spandex is NOT a part of your diet! No matter how appetizing it may be to you! ;)
 
MrKleen73 said:
I assure you that what would be viewable with me in spandex is NOT a part of your diet! No matter how appetizing it may be to you! ;)
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Oh it's definitely a part of Register's diet; he's just used to paying for it at those seedy Florida male stripclubs he keeps "raiding for work"
 
I really have thought about getting a pair of spandex pants to use to get into a pair of squat suit bottoms for overload if I can get my adductor healthier...but there would definitely be a pair of shorts on over the spandex til I change into the suit!
 
Hyde said:
I really have thought about getting a pair of spandex pants to use to get into a pair of squat suit bottoms for overload if I can get my adductor healthier...but there would definitely be a pair of shorts on over the spandex til I change into the suit!
Click to expand...

Meggings for the win!!! LMAO!!!!

Invalid Link Removed
 
Well that took an awkward turn.
 
RegisterJr said:
Well that took an awkward turn.
Click to expand...
Ha, hard to talk about meggins with out that happening...
hairygrandpa said:
My eyes ache. Can't imagine how those feel if you have legs.
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Fixed...

I used to know this guy who wore meggins every damn day no matter what he trained... He did have some beast looking legs but it was always kind of like Yo! Peter Pan, what gives?
 
MrKleen73 said:
Ha, hard to talk about meggins with out that happening...


Fixed...

I used to know this guy who wore meggins every damn day no matter what he trained... He did have some beast looking legs but it was always kind of like Yo! Peter Pan, what gives?
Click to expand...

There are two guys at the gym I go to who wear these daily. I don't get it.
 
Yeah I'm strictly talking about saving a step over pulling on suit slippers (as leggings essentially are slipper pants) for geared lifting. Gotta have something on over them.
 
Hyde said:
Oh it's definitely a part of Register's diet; he's just used to paying for it at those seedy Florida male stripclubs he keeps "raiding for work"
Click to expand...

This is true...

MrKleen73 said:
As usual Simon you are crushing it in here. I really like Hyde 's idea on the pictures. I had not heard or thought of that one yet. Gives a nice visual aspect of the diet.
Click to expand...

Thanks Chris... I am reeling things in this week, and going to see by wednesday how my food looks. Figure I might as well clean it up a bit, then adjust.

RegisterJr said:
You wear spandex?
Click to expand...

Only when im working in Florida...

hairygrandpa said:
My eyes ache. Can't imagine how those feel if you have hairy legs.
Click to expand...

lol

HokiePride said:
There are two guys at the gym I go to who wear these daily. I don't get it.
Click to expand...

I hear ya. Heck I have a pair of the running ones... I can seem to use them though. Unless under track pants as a running base layer in sub zero weather
 
6/5/2016 LEGS

Hit up the Toronto Pro Show yesterday.

Was blown away when during the 212 competition, Meadows took the stage to compete. Must admit was pretty cool to see him live - veiny sob. My daughter also met Kai Greene and was pretty excited. Funny she is almost as tall as him.

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Good time, motivational and tested her knee as she walked for 3-4 hours in her brace. Was sore after but in the end did her good!



Tough leg day today... followed up by 30 minutes on the treadmill.


Leg Curls ss Stiff Legged Deads
70x10
80x10
90x10 / 140x8
110x8 / 150x8
110x8 / 160x8
110x8 / 160x8
110x8 / 160x8


Leg Press (in smith)
225x15
315x15
365x15
405x15
425x15
445x15


Squats ss Leg Extensions
185x8 / 105x8
185x10 / 105x8
185x12 / 105x8
185x14 / 105x8
 
He only weighs 212??
 
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