Wasme's recomp journey....

Hyde said:
I told you I met him at the Arnold - he was pretty short, and shredded. There is a LOT of beef on that frame.
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As soon as i saw him, i thought of you and how i had to go hang out in the mens room... (believe you saw him in there lol)
 
wasme said:
As soon as i saw him, i thought of you and how i had to go hang out in the mens room... (believe you saw him in there lol)
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I think he said he put his am on his shoulder while he was urinating.
 
Hyde said:
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.
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wasme said:
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
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Great pic, how did he do?

Did your daughter know who the Grapefruit rapist was before meeting him?
 
wasme said:
Oh ya she knows.. hell she had tears in her eyes when she walked away...

He finished 10th..

Bpak was in the Open ... finished 4th
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I knew BPak was competing again soon, I bet he looked huge, did he come in in good condition? I haven't seen him in good condition for 2-3 years.
 
6/6/2016 Chest/Shoulders (yesterday)

Seem to be running a day behind with my updates... evenings are just too busy to get back online...

Post: 30 minutes treadmill

Banded Swiss Bar Press
145x8
175x8
195x8
205x8
205x8
205x8
- long red pro minis used

Incline Barbell Press - explosive off chest
185x15
205x8
205x8
205x8
205x8

Flat DB Press
85x10
85x10
85x10

Decline Smith Press
185x15
185x15
185x15


DB Lateral Raises
15x20
15x20
15x20
15x20

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

DB Overhead Press
45x8
45x8
45x8
 
packers6211 said:
Man I miss my heavy chest days!!!! Solid workout wasme!! How's your daughter doing?
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SHe is coming along well thanks... her physio therapist feels she is ahead of the game.. we go back again tomorrow so will see what they say this week. Takes time ..
 
wasme said:
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He looks pretty good just has an odd body shape, and his delts are so massive they almost make his arms look small, and he has a thick waist. The fact he has done so well with hit genetics is pretty impressive. He still could have been dialed in a little better. His legs are and always have been ridiculous.

Nice chest workout.
 
MrKleen73 said:
He looks pretty good just has an odd body shape, and his delts are so massive they almost make his arms look small, and he has a thick waist. The fact he has done so well with hit genetics is pretty impressive. He still could have been dialed in a little better. His legs are and always have been ridiculous.

Nice chest workout.
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Ya his legs are insane.... Thanks Chris
 
6/7/2016 Back (yesterday)

Well I am officially sick. On the weekend i was feeling a little under the weather, but as the week is progressing i simply feel like hell. Will get my arm workout in if possible after work today or if I feel I just cant, then tomorrow. Don't tend to get sick too often, so just have to ride this one out. Give it a couple of days, if not try and get a Zpak.


Post Cardio: 9 minutes, then the damn belt frayed and snapped on my treadmill... shiiiiiit! GUess that will force me back outside and the runs will resume.


One Arm Barbell Rows
60x8
70x8
80x8
90x8
100x8
105x8
105x8


Close Supinated Grip Pulldowns
180x8
180x8
180x8
180x8


Stretchers (using a Vbar)
140x10
140x10
140x10
140x10


barbell shrugs
160x10
160x10
160x10
160x10
- 2 second hold each rep


hyperextensions
15
15
15
15
 
Hyde said:
Dang sorry for your loss...that treadmill must have gotten tired of being walked all over for years...
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THanks man. Priced a new belt, simply not worth it. Will take to the trails again (start running ..been a few months)...
 
That sucks. Our gym is selling 15 year old treadmills for $270 if you're a sucker. I mean, interested.
 
RegisterJr said:
That sucks. Our gym is selling 15 year old treadmills for $270 if you're a sucker. I mean, interested.
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If they have been well maintained and are commercial quality that is still better a lot better than buying a $300-400 POS from a sporting good / walmart type of store.
 
MrKleen73 said:
If they have been well maintained and are commercial quality that is still better a lot better than buying a $300-400 POS from a sporting good / walmart type of store.
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True. I've just seen these break down all the time. I wouldn't trust them with as many miles as they have.
 
RegisterJr said:
True. I've just seen these break down all the time. I wouldn't trust them with as many miles as they have.
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Yeah, if you see the same ones breaking down all the time that is a bad sign. Once you know they are all in bad shape then not worth it.
 
Back to the land of the living... between being sick as hell, and just busy as sh*t... I am glad to be back at work.. and a couple of workouts under my belt again. Still all stuffed up and chest congested but definite improvement...

Saturday's workout (Arms)


DB Curls superset Preacher Curls
20x8
25x8
30x8
35x8 / 90x8
35x8 / 85x8
35x8 / 85x8
35x8 / 85x8


Reverse Curls superset Hammer Curls
70x12 / 35x12
70x12 / 35x12
70x12 / 35x12
70x12 / 35x12


Vbar Pushdowns
70x10
80x10
90x10
100x10
110x10
110x10
110x10
110x10


Bench Dips superset Bent OVerhead Rope Extensions
20 / 90x8
19 / 90x8
15 / 90x8
14 / 90x8


Standing Calf Raise / Dorsiflexion
185x15 / 50
205x15 / 50
225x15 / 50
245x15 / 50
245x15
245x15
245x15
245x15
 
Sunday (chest/back/shoulders secondary)


Straight Arm Pushdowns ss Machine Fly
100x12 / 100x15
100x12 / 100x15
100x12 / 100x15
100x12 / 100x15

Flat Bench (explosive) ss D Grip PUlldown
135x10 / 180x10
185x10 / 180x10
205x10 / 180x10
205x10 / 180x10


Slight Incline Bench ss Wide Neutral Grip Pulldown
185x8 / 180x10
205x8 / 180x10
205x8 / 180x10
205x8 / 180x10


Face Pulls ss Lateral Raises
90x12 / 20x10
90x12 / 20x10
90x12 / 20x10
90x12 / 20x10
 
Glad you're feeling better brother
 
6/13/2016 Legs

Good leg session yesterday... this week is all about pause sets...

Leg Curls (1 second pause at bottom)
55x10
70x10
90x10
100x10
100x10
100x10
100x10


Squats (3 second hold in the hole)
135x6
185x6
205x6
225x6
225x6
225x6

Leg Press (continuous motion) - in smith from floor
315x30
315x30
315x30

- these were brutal, hitting 30 each time was agonizing

Leg Extensions (explosive kick)
90x8
90x8
90x8


Stiff Legged Deads
150x10
150x10
150x10.
150x10
 
6/14/2016 Chest/Shoulders

Chest got pretty sore fast today... maybe not enough recovery from Sunday... but pushed through..

Swiss Bar Press (1 second pause on chest)
Barx8
145x8
175x8
195x8
205x8
205x8
205x8
205x6 - nothing left


Incline Barbell Bench - 2 second pause at bottom
135x8
165x8
185x5
195x5
195x5
195x4


Flat DB Press
90x10
90x10
90x10
drop 60x6
drop 40x6


DB Side Laterals
20x20
20x20
15x20
15x20

Bent Over Side Lateral Raises
20x25
20x25
20x25


Seated Smith Machine Overhead Press
120x8
120x8
120x8
120x8
 
Way to crush it Simon!!!! Seems everyone is busy lately or someone arranged a boycott around here and forgot to tell us. LOL
 
MrKleen73 said:
Way to crush it Simon!!!! Seems everyone is busy lately or someone arranged a boycott around here and forgot to tell us. LOL
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It is insane! About to type up my back workout that I just finished, then off to Physio with Ashley... off work tomorrow as she has her 5 week check up with the surgeon... things are progressing perfectly it seems... we shall see tomorrow.
 
6/15/2016 Back

Front Pulldowns - long stretch on each rep
110x15
130x15
180x8
180x8
180x8


Low Cable Rows - pause on contraction
140x12
150x12
150x12


Smith Bent Over Rows
135x12
135x12
135x12


Deadlifts (speed)
135x5
185x5
225x5
255x5
275x5
275x5
275x5
.
- not sure playing with speed deads is really smart with my back but... went well

Hyperextensions (one set to failure)
27
 
Nice work Simon!
 
Deadlifting machine.
 
6/16/2016 Arms / Calves

Surgeon appointment went great today. 5 week point. He was happy range of motion is almost there, says she still has work to do though. But can try going back to work, and in the gym he wants her to go light with some leg curls and leg presses (in machine not sled). She was pretty excited, as will her physio therapist.

Also, ran this morning... first time in a long time. Got 5 KM in with no walking periods.. pace was a little off at 34 minutes, but first time out - I'm happy.


Standing DB Curls / Preacher Curls (3 second neg)
35x8 / 80x8
35x8 / 80x8
35x8 / 80x8
35x8 / 80x8


DB Curls (one arm at a time, no rest)
35x8
35x8
35x8
35x8


EZ Bar Reverse Curls
60x25
60x25


Straight Bar Pushdowns
90x15
90x15
100x15
110x15
115x12
115x10
120x8


Pronated Kickbacks
30x6
30x6
30x6
30x6


Bench Dips
25
19
15


Dorsiflexion
50
50
50
50


Standing Calf Raises
185x20
185x20
185x20
185x20
185x20
185x20
 
Good to hear on her progress and congrats on not having to stop your first time back out on a road run. They are so drastically different than running a treadmill where your back half of your legs are only used at a fraction of what they are on the road.
 
MrKleen73 said:
Good to hear on her progress and congrats on not having to stop your first time back out on a road run. They are so drastically different than running a treadmill where your back half of your legs are only used at a fraction of what they are on the road.
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So true... quads just killed on Friday, but got out there and did another 5 km... but then somehow friday afternoon, my back decided it was done for the day. Much better today but, I am wondering if no paved runs in months (then going 2 in a row) was just a bit too much for my lower back. I will resume this week, but with a every other, or every third day till I am readjusted.
 
6/17/2016 (FRIDAY)

- Warmup was 5km road road. Went well.

Followed by my typical Chest/Back/Shoulder secondary day.


Back went out a few hours later... so been resting it up, stretching a lot, ice, and it is much better today. Might need one more day of rest before hitting legs.. will see Monday...

Happy Father's Day All!
 
Happy Fathers Day Simon!
 
Back still is not right... I am pretty pi$$ed off... I was trying to ramping things up as the wife and I are likely going to Mexico the 2nd week of July... sitting here after work not able to lift/run is not a good feeling... tomorrow something will have to be done.. even light/volume/no rest... bench variations and vertical pulling..
 
wasme said:
Back still is not right... I am pretty pi$$ed off... I was trying to ramping things up as the wife and I are likely going to Mexico the 2nd week of July... sitting here after work not able to lift/run is not a good feeling... tomorrow something will have to be done.. even light/volume/no rest... bench variations and vertical pulling..
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When my back is acting up, I put those ankle-weights on and cling to a pull up bar with wrist straps to stretch, may help you too, just an idea.
Don't overdo things before vacations.
 
hairygrandpa said:
When my back is acting up, I put those ankle-weights on and cling to a pull up bar with wrist straps to stretch, may help you too, just an idea.
Don't overdo things before vacations.
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This. A temporary break may help your vacation bro.
 
Focus on what you can do, or perhaps the benefits of some active rest (a brisk walk for 20-30 min 2-3x a day is something McGill is big on for calming the discs down). You wanna show up to that vacation feeling good - can't relax if your back is spasming!
 
I agree with everyone else some take it easy time is probably in order. Stay active do some walking and maybe some stretching, yoga, mobility work / drills let yourself recover. You crush yourself day in and day out and don't take a break until your body makes you.
 
Man sorry to hear that your back is still acting up. Between your back and my shoulders we need to find a miracle med to heal lol. How's your daughter's recovery going?
 
hairygrandpa said:
When my back is acting up, I put those ankle-weights on and cling to a pull up bar with wrist straps to stretch, may help you too, just an idea.
Don't overdo things before vacations.
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Thanks man... I will give that a shot

RegisterJr said:
This. A temporary break may help your vacation bro.
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Oh I know... sucks though

MrKleen73 said:
I agree with everyone else some take it easy time is probably in order. Stay active do some walking and maybe some stretching, yoga, mobility work / drills let yourself recover. You crush yourself day in and day out and don't take a break until your body makes you.
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Thanks for the words of encouragement Chris..

packers6211 said:
Man sorry to hear that your back is still acting up. Between your back and my shoulders we need to find a miracle med to heal lol. How's your daughter's recovery going?
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She is doing so well thanks for asking! Heal up those shoulders
 
Hyde said:
Focus on what you can do, or perhaps the benefits of some active rest (a brisk walk for 20-30 min 2-3x a day is something McGill is big on for calming the discs down). You wanna show up to that vacation feeling good - can't relax if your back is spasming!
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I have been doing the walking... today I had enough of 'sitting around'...

Went for a 5km run (won't go again till Saturday)... and then did a very light chest/back workout.

Bench / Wide Grip Pulldowns
Incline Bench/ Narrow Grip Hands Facing
Machine Flyes/D Grip Pulldowns

Bench was all done at 135 lbs.. and the pulldowns in the 160 range...

I just needed to move and get blood circulating. Worked the stretch a bit too.
 
That a boy Simon! Think circulation and light stimulation, not annihilation and you will recover more quickly.
 
NEVER yoga, not for someone with disc issues. Truly no one, but especially not individuals with pre existing damage. The spine is not meant to move to that degree. Just because I am physically able to stick my thumbs into my eye sockets does not mean my body should move in that pattern.
 
Hyde said:
NEVER yoga, not for someone with disc issues. Truly no one, but especially not individuals with pre existing damage. The spine is not meant to move to that degree. Just because I am physically able to stick my thumbs into my eye sockets does not mean my body should move in that pattern.
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I think you are probably thinking of way more advanced movements than I was. There are a lot of great positions that would greatly help his back stability in yoga. However I agree there are tons of things in there that would do more damage than good.

Running through DeFrancos Limber 11 would be a good idea.
 
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