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Wasme's recomp journey....

8/17/2016 (Chest and Shoulder's yesterday)

Busy evening, actually end up with a call from the Center for Disease Control with regards to my lab results. 40 minute interview of how/when/where, etc.. to ensure I didn't contract them in Canada.

Got a pretty good chest/shoulder session in. I do need to start getting some cardio back in though. Looking at after labor day to start running/boxing (just with a heavy bag)

DB Press (Flat) ss Band over and Back
50x10 / 10
55x10 / 10
60x10 / 10
65x10 / 10
70x10 / 10
75x10 / 10
80x10 / 10
85x10 / 10
90x7 / 10
90x5 / 10


Swiss Bar Press (Flat) ss Seated DB Lateral Raise
145x8 / 15x10
155x8 / 15x10
165x8 / 15x10
175x8 / 15x10
175x8 / 15x10


Incline Bench Press ss Standing DB Partial Raise
135x8 / 30x10
155x8 / 30x10
185x5 / 30x10
185x5 / 30x10
185x5 / 30x10


Machine Fly ss Smith Overhead Press
90x15 / 135x8
90x15 / 135x8
90x15 / 135x8
90x15 / 135x8
 
Yikes! That's crazy! Are you feeling better now? Happy belated anniversary btw!
 
Did the CDC say "come in for a quick consult. Don't tell anyone."?
 
wasme said:
No, they asked if I had been to a hunting camp with some crazy guy from Jacksonville... don't worry bro, what happens in JV, stays in JV...
Click to expand...

Except those stripclubs Jr keeps raiding. You'll take something with you from those
 
08/18/2016 Back (yesterday)

Got home from work yesterday, straight to the garage to get my back workout in. Then my wife and I went to the adult vip theater as it was their date night speical. Pretty good deal - 2 movies, 2 dinners for $50 ... and the theater complex is 19 and up only. And even better - all seating is big leather recliners! Went to see Suicide Squad which was quite entertaining!

Back workout went like this:

D Grip Pulldowns ss Shrugs
150x10 / 60x10
170x10 / 60x10
180x10 / 70x10
180x10 / 70x10
180x10 / 70x10
180x10 / 70x10

Wide Grip Pulldowns ss Bent Over Rear Lateral Raises
200x8 / 20x15
200x8 / 20x15
200x8 / 20x15
200x8 / 20x15


Stretchers ss Smith Rows
140x10 / 135x10
140x10 / 135x10
140x10 / 135x10
140x10 / 135x10



Straight Arm Pushdowns ss Face Pulls
90x10 / 90x10
90x10 / 90x10
90x10 / 90x10
90x10 / 90x10
 
Hyde said:
Except those stripclubs Jr keeps raiding. You'll take something with you from those
Click to expand...

You give some, you take some.
 
Parasites screaming "Can't....lift.....any more....volume!" Nice job!
 
8/19/2016 Legs

Still in rebuild mode here..

Lying Leg Curls ss Bodyweight Squats
50x10 / 10
70x10 / 10
90x10 / 10
100x10 / 10
100x10 / 10
100x10 / 10


Squats
135x8
165x8
185x8
185x8
205x8
205x8


Leg Press (in Smith)
225x15
225x15
315x15
315x15
315x15
315x15


Stiff Legged Deads ss Leg Extensions
140x8 / 90x10
140x8 / 90x10
140x8 / 90x10
140x8 / 90x10
140x8 / 90x10
140x8 / 90x10
 
8/20/2016 Arms / Calves

Did calves first again. Find if i leave them to the end, sometimes i just rush through them to get finished.

Standing Calf Raises ss Dorsiflexion
135x25
135x25
185x25 / 50
185x25 / 50
185x25 / 50
185x25 / 50
205x25


Ez Curls ss Rope Tricep Pushdown
60x10 / 70x10
70x10/ 80x10
80x10 / 90x15
80x10 / 90x15
80x10 / 90x15
80x10 / 90x15

Close Grip Bench ss DB Curls Palms Up
135x8 / 35x8
165x8 / 35x8
165x8 / 35x8
165x8 / 35x8

- slow controlled eccentric on cgbp

Hammer DB Curls ss Vbar Pushdowns
40x8 / 110x10
40x8 / 110x10
40x8 / 110x10
40x8 / 110x10

Reverse Curls ss Skullcrushers
60x10 / 75x10
60x10 / 75x10
60x10 / 75x10
60x10 / 75x10
 
I do that to so now I do them during my test periods. Nice couple of sessions there bro
 
Is Meadows big on frequent calf work? I mean I realize that's easily the best way to train them (like Abs, all the time and tons of methods and they still won't change much) but I guess I never considered that you guys might do it because you got heavy into Meadows' ideology.

Calves are literally the one group I truly ignore. Not sure if that's a great idea but I don't have small calves genetically so I guess I am content.
 
Hyde said:
Is Meadows big on frequent calf work? I mean I realize that's easily the best way to train them (like Abs, all the time and tons of methods and they still won't change much) but I guess I never considered that you guys might do it because you got heavy into Meadows' ideology.

Calves are literally the one group I truly ignore. Not sure if that's a great idea but I don't have small calves genetically so I guess I am content.
Click to expand...

I used to ignore them too. He (Meadows) usually only schedules them once to twice a week, like abs. They're easy to do while you are in between sets of anything. They don't wind you at all.
 
Agreed, some of his workouts call for them more. Bpak seems to want to hit them every other day though.

They really dont seem to grow / change much - although I do notice a difference when running if i have been putting effort into calves..
 
8/22/2016 Chest and Shoulders (last night)

Approached this one a little differently last night. Utilized the swiss bar for all chest pressing to use all hammer style grips. Got a really good pump and today my chest is really feeling it.


Swiss Bar Flat Bench ss Band Over and Backs
145x10 / 10
145x10 / 10
165x10 / 10
175x10 / 10
185x10 / 10
185x10 / 10

Swiss Bar Incline Bench ss DB Lateral Raise
165x8 / 20x10
165x8 / 20x10
165x6 / 20x10
165x5 / 20x10


Swiss Bar Decline Bench ss Front DB Raise
145x15 / 20x10
145x15 / 20x10
145x15 / 20x10
145x15 / 20x10


Smith Overhead Press ss Machine Flies
135x10 / 90x10
135x10 / 90x10
135x10 / 90x10
135x10 / 90x10
 
8/23/2016 Back

Had to go in to work a little later today, which means working later of course... but that also meant the opportunity to lift before work... was nice and cool this morning in the garage which was nice.


Straight Arm Pushdowns ss Face Pulls
90x10 / 90x10
90x10 / 90x10
90x10 / 90x10
90x10 / 90x10


D Grip Pulldowns ss Bent Over Reverse Lateral Raise
180x10 / 20x12
180x10 / 20x12
180x10 / 20x12
180x10 / 20x12


Wide Grip Stretch Pulldowns ss Hammer Grip Bent Over DB Rows (both arms at the same time)
200x10 / 70x10
200x10 / 70x10
200x10 / 70x10
200x10 / 70x10


Stretchers ss Shrugs
140x10 / 70x10
140x10 / 70x10
140x10 / 70x10
140x10 / 70x10

- 3 second pause at the top of each shrug
 
Nice pressing and pulling Simon.
 
Cool garage and Swiss bar pressing - life is good! Volume beast.
 
08/24/2016 Legs / Calves

Got up extra early to add calves as i was feeling a bit more energetic... good session, although a long way to go to get the numbers up again.


Lying Leg Curls ss Bodyweight Squats
70x10 / 10
80x10 / 10
90x10 / 10
100x10 / 10
100x10 / 10
100x10 / 10


Squats
135x8
165x8
185x10
185x10
185x10
185x10



Leg Press (in Smith)
225x15
225x15
315x15
315x15
315x15
315x15


Stiff Legged Deads ss Leg Extensions
140x8 / 95x10
140x8 / 95x10
140x8 / 95x10
140x8 / 95x10
140x8 / 95x10
140x8 / 95x10


Smith Machine Calves (from floor) / Dorsiflexion
225x15 / 50
225x15 / 50
225x15 / 50
225x15 / 50


Standing Calf Raise (holding db's)
60x15
60x15
60x15
60x15
 
The longer you can train continually without pain or injuries impeding you, the more progress you can make! Be the tortoise and keep having sessions like these and you will surpass your old numbers!
 
10s on squats suck...
 
Hyde said:
The longer you can train continually without pain or injuries impeding you, the more progress you can make! Be the tortoise and keep having sessions like these and you will surpass your old numbers!
Click to expand...

Thanks Hyde... I shall take that advice and run with it...
 
8/25/2016 Arms

Quick (no rest periods) arm day got my day rollin'.... fantastic pump from this one...

Hands Up DB Curls ss Rope Pushdowns
20x10 / 70x10
25x10 / 80x10
30x10 / 90x10
30x10 / 90x10
30x10 / 90x10
30x10 / 90x10


Hammer DB Curls ss Close Grip Bench
35x8 / 135x10
35x8 / 165x10
35x8 / 165x10
35x8 / 165x10


Preacher Curls ss Bench Dips
80x8 / 10
80x8 / 10
80x8 / 10
80x8 / 10
80x8 / 10


Reverse Ez Bar Curls ss Over Head Bent Tricep Ext (Rope)
70x12 / 90x12
70x12 / 90x12
70x12 / 90x12
70x12 / 90x12
 
Maybe he means pronated? Thats the only guess i have.

Edit: mustve been drunk - that's supinated.
 
8/27/2016 (SATURDAY) Chest and Shoulders

Great session today... things felt good, reps were smooth. As usual supersetting my workouts to keep rest periods to a minimum.

Flat Barbell Bench ss Band Over and Back
135x10 / 10
175x10 / 10
205x10 / 10
205x10 / 10
205x7 / 10
205x6 / 10

Incline Barbell Bench ss DB Lateral Raise
195x5 / 20x10
185x5 / 20x10
185x5 / 20x10
185x5 / 20x10


Decline Barbell Bench ss Front DB Raise
155x15 / 20x10
155x15 / 20x10
155x15 / 20x10
155x15 / 20x10


Smith OVerhead Press ss Machine Fly
135x8 / 90x10
135x8 / 90x10
135x8 / 90x10
135x8 / 90x10
 
8/28/2016 (SUNDAY) Back

Good session again today... lets really felt good during stretchers. Monday is a rest day as we have a check up with the surgeon, as well as my daughter is having a biodex test done to test the strength between both legs..

Straight Arm Pulldowns ss Face Pulls
90x10 / 90x10
90x10 / 90x10
90x10 / 90x10
90x10 / 90x10

D Grip PUlldowns ss Two Arm DB Rows
180x10 / 70x10
180x10 / 70x10
180x10 / 70x10
180x10 / 70x10

Wide Grip Pulldowns ss Seated Bent Over Lateral Raises
200x10 / 15x10
200x10 / 15x10
200x10 / 15x10
200x10 / 15x10

Stretchers ss DB Shrugs
140x10 / 80x10
140x10 / 80x10
140x10 / 80x10
140x10 / 80x10
 
Legs on tap after work. Busy day yesterday. Daughter had her biodex test done (as ordered by the surgeon who did her ACL surgery about 13 weeks ago - rugby injury). The leg that she had the surgery is about 40% weaker than the other... figures in 3 months when she has the test done again it should be in and around the 20% range. But she can finally start skipping/running again (short times of course to start). So that was pretty positive.

Thinking after Labor Day weekend I will start a new routine... not sure I will go with Meadows, Bpak, FST7, or another. Even contemplating a program I did forever ago called Big Beyond Belief, but with more experience now I'd be interested to see what I can do on it. As per norm, all kinds of options.
 
Glad training has been good, and your daughter is getting back some movement privileges! Big Beyond Belief eh? Interesting name
 
Hyde said:
Glad training has been good, and your daughter is getting back some movement privileges! Big Beyond Belief eh? Interesting name
Click to expand...

Thanks brother. Ya it has 4 day and a 6 day split. I believe Chris has either done it as well, or knows of the book in any event.

- If i was to do it, I'd likely add a couple of exercises as it doesnt have the normal volume I enjoy. That said, perhaps I need that change
 
wasme said:
Legs on tap after work. Busy day yesterday. Daughter had her biodex test done (as ordered by the surgeon who did her ACL surgery about 13 weeks ago - rugby injury). The leg that she had the surgery is about 40% weaker than the other... figures in 3 months when she has the test done again it should be in and around the 20% range. But she can finally start skipping/running again (short times of course to start). So that was pretty positive.

Thinking after Labor Day weekend I will start a new routine... not sure I will go with Meadows, Bpak, FST7, or another. Even contemplating a program I did forever ago called Big Beyond Belief, but with more experience now I'd be interested to see what I can do on it. As per norm, all kinds of options.
Click to expand...
Great to hear! Have her start doing a little single leg work. Nothing major just some body weight movements putting most or of the weight on the weaker leg. Start with a shorter ROM and work to increase it comfortably and she would probably even improve beyond that.

I would opt for Bpak's stuff to keep the growth coming while still allowing some recovery in the lower back.

Hyde said:
Glad training has been good, and your daughter is getting back some movement privileges! Big Beyond Belief eh? Interesting name
Click to expand...

It is an old Leo Acosta training program. I did it a long time ago but can't remember if it was the full body based workout, or the one that had a nice periodization plan and table setup. I lost the book years ago and haven't gone back to look at it but do remember it being effective.
 
MrKleen73 said:
Great to hear! Have her start doing a little single leg work. Nothing major just some body weight movements putting most or of the weight on the weaker leg. Start with a shorter ROM and work to increase it comfortably and she would probably even improve beyond that.

I would opt for Bpak's stuff to keep the growth coming while still allowing some recovery in the lower back.



It is an old Leo Acosta training program. I did it a long time ago but can't remember if it was the full body based workout, or the one that had a nice periodization plan and table setup. I lost the book years ago and haven't gone back to look at it but do remember it being effective.
Click to expand...

Thanks for the advice!

And yep that is the one.
 
wasme said:
Thanks for the advice!

And yep that is the one.
Click to expand...

Which one is it though, the full body one or the one that has the very set up periodization to it? One he had was a split based one with with an escalating work density per workout. IE you did more work each following week until you changed intensity or exercises. Seemed like he added a work set each week or something if I remember correctly.
 
MrKleen73 said:
Which one is it though, the full body one or the one that has the very set up periodization to it? One he had was a split based one with with an escalating work density per workout. IE you did more work each following week until you changed intensity or exercises. Seemed like he added a work set each week or something if I remember correctly.
Click to expand...

The work increases each week. You hit each body part 3 times a week. But three different rep ranges each time. So you get the strenght and endurance aspects. Set up push/pull style.
 
8/30/2016 Legs (Yesterday)

Was not happy with this session at all. Felt lethargic, unenthusiastic, and felt some sort of sciatic pain in my right leg when doing my smith leg press. Which would be for the second week in a row...

Leg Curls / BW Squats
60x10 / 10
80x10 / 10
100x10 / 10
100x10 / 10
100x10 / 10
100x10 / 10

Squats
135x10
165x10
185x10
185x10
185x10
185x10


Leg Press
225x15
315x15 - felt the pain here
315x8 - had to stop the set as it just didnt feel good at all
225x10 - same deal

...so this pain seems to be near the top of the rom, near lockout, and is much like a sciatic style pain. Once I back off and drop the weight there is no affect effect, but for the last two weeks I have felt this.


Leg Extensions
95x10
100x10
100x10
100x10

Stiff Legged Deads
140x10
140x10
140x10
140x10
 
You're describing exactly how I've felt the last couple weeks. At least you're consistent in getting it done.
 
8/31/16 Arms and Calves

Mindset was much better today, but i did find i powered through, simply to get done... which is not my norm. Might take the long weekend off, and start next week with a new diet, new mindset, new routine!

Palms Up DB Curls ss Rope Pushdowns
20x10 / 70x10
25x10 / 80x10
30x10 / 90x10
30x10 / 90x10
35x10 / 90x10
35x7 / 90x10


Hammer DB Curls ss Close Grip Bench
35x8 / 135x10
35x8 / 165x10
35x8 / 165x10
35x8 / 165x10

- slow eccentric with the CGBP


Preacher Curls ss Bench Dips
80x8 / 10
80x8 / 10
80x8 / 10
80x8 / 10


Reverse Ez Bar Curls ss Over Head Bent Tricep Ext (Rope)
70x12 / 90x12
70x12 / 90x12
70x12 / 90x12
70x12 / 90x12


Standing Calf Raise / Dorsiflexion
135x15 / 50
185x15 / 50
185x15 / 50
205x15 / 50
205x15
205x15
205x15
 
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