Wasme's recomp journey....

Happy Belated birthday my brother!! How's the back been holding up? I have got to get back on here to get me going again.
 
packers6211 said:
Happy Belated birthday my brother!! How's the back been holding up? I have got to get back on here to get me going again.
Click to expand...

The back is really being a b*tch. And it's funny TWO days back to work and alreayd my back starts acting up. Wish they would hurry with the hydraulic desk. I took last week off to work on basement to move my gym from the garage and of course the trip to Ottawa. Fair bit of work still to do but got a great start on it.

Thanks bro! You need to log something!
 
Ramp 2, Week 6, Day 2

Pretty good session today after work. Might test the squats on day 4.


Smith Shoulder Press
85x15
95x15
105x15
115x15
125x15
125x15
125x13

Rope Pushdowns
70x15
80x15
90x15
100x15
100x15
100x15


Leg Extensions (with 10 body weight squats to keep things moving there each set)
70x15
80x15
90x15
100x15
110x15
110x15

Roman Chair / Lateral Raise (added)
15 / 15x10
15 / 20x10
15 / 20x10
15 / 20x10
15 / 20x10
15 / 20x10
 
Roman chair would kill my back. How were these on yours?
 
Ramp 2, Week 6, Day 3 (yesterday)

Busy one yesterday. Got home and got my workout in, but the evening got away from me. Decent workout, head wasnt it in the same.




Incline Bench
135x12
155x12
175x12
185x10
185x8
185x5

- numbers here were lower than last week..

Neutral Grip Pull Up
12
12
12
12
12
12

Preacher Curls
70x12
80x12
90x12
95x12
95x12
95x10

Calves
185x12
185x12
185x12
185x12
185x12
185x12
 
Ramp 2, Week 6, Day 4

One of those in and out sessions. Moved at a quick pace and got it done. I did slow things down with the squat and kept the bar light... no ill effect at all. Thank god!

DB Shoulder Press
25x12
30x12
35x12
40x12
40x12
40x12

Vbar Pushdowns
90x12
100x12
110x12
120x12
120x12
120x12

Squats
Barx12
95x12
95x12
135x12
135x12
135x12

Roman Chair / Front Raise
12 / 25x12
12 / 25x12
12 / 25x12
12 / 25x12
12 / 25x12
12 / 25x12
 
What kind of preacher stand do you have?
 
Your in-out sessions would take a morning for me! Great aerobic level.
 
I want to but since I was out for couple months, I don't know what logs are available or what is good to log that's new. I need a fat burner, or very strong PH. Sorry to hear back is acting up, believe me I don't have back problems knock on wood, but this tennis elbow is a sob with pain.

wasme said:
The back is really being a b*tch. And it's funny TWO days back to work and alreayd my back starts acting up. Wish they would hurry with the hydraulic desk. I took last week off to work on basement to move my gym from the garage and of course the trip to Ottawa. Fair bit of work still to do but got a great start on it.

Thanks bro! You need to log something!
Click to expand...
 
packers6211 said:
I want to but since I was out for couple months, I don't know what logs are available or what is good to log that's new. I need a fat burner, or very strong PH. Sorry to hear back is acting up, believe me I don't have back problems knock on wood, but this tennis elbow is a sob with pain.
Click to expand...

Well I do happen to know PX Ultra will be coming soon, with some possible logging ops.. will keep you posted!
 
Ramp 2, Week 6, Day 5

Yesterdays workout.



Wide Grip Pull Up
12
12
12
12
12
12

Bench Press
135x10
155x10
185x10
205x10
215x10
225x6
225x4

Calves (Db's)
70x15
80x15
80x15
80x15
80x15
80x15

EZ Bar Curls
70x10
80x10
90x10
100x10
100x9
100x7
 
Ramp 2, Week 6, Day 6

Good workout this morning.. and the end of ramp two. I will roll through ramp 3, perhaps a bit condensed before embarking on a Meadows program. I want to make sure my back is good, to fully make use of the program.

Military Press
95x10
105x10
115x10
125x10
125x10
125x10

CGBP
115x10
135x10
145x10
155x10
165x10
165x10

Stiff Legged Deadlifts ss Body Weight Squat
95x10 / 10
115x10 / 10
135x10 / 10
145x10 / 10
155x10 / 10
165x10 / 10


Roman Chair / FacePull
12 / 90x12
12 / 90x12
12 / 90x12
12 / 90x12
12 / 90x12
12 / 90x12


Rest Day tomorrow..
 
Ramp 3, Week 1, Day 1

Did this workout in Giant Set fashion. No rest periods, except for a quick drink here and there. Went well, was super pumped at the end of it.

Wide Pulldowns
180x15
190x15
200x15
210x15
210x15


Decline Bench
115x15
135x15
155x15
165x15
175x15


Hammer Curls
20x15
25x15
30x15
35x15
35x15
35x15

Standing Calf Raises (DB in Hands) ss Shrugs
70x15 / 10
80x15 / 10
80x15 / 10
80x15 / 10
80x15 / 10
 
Ramp 3, Week 1, Day 2

Like yesterday, hit this giant set style. No rest and just powered through. I was tired out by the end, but the pace was great and this workout took about 33 minutes. I am actually going to attack this ramp in this style... build up some a cardio aspect a bit too, and then get back into running


Smith Shoulder Press
85x15
95x15
105x15
115x15
125x15
125x13
125x11

Rope Pushdowns
70x15
80x15
90x15
100x15
100x14,1
100x12,3


Leg Extensions / BodyWeight Squat
70x15 / 10
80x15 / 10
90x15 / 10
100x15 / 10
110x15 / 10
110x15 / 10

Roman Chair / Lateral Raise (added)
15 / 15x10
15 / 20x10
15 / 20x10
15 / 20x10
15 / 20x10
15 / 20x10
 
Ramp 3, Week 1, Day 3

The rapid succession of pull up into curls made the curls quite tough... good pump.


Incline Bench
135x12
155x12
175x12
185x9
185x7


Neutral Grip Pull Up
12
12
12
12
12


Preacher Curls
70x12
80x12
90x12
95x10
95x7


Calves
185x12
185x12
185x12
185x12
185x12
 
Ramp 3, Week 1, Day 4

Good early morning workout YESTERDAY. Cold though at 0c/32f in the garage. Mind you by the time the COLD weather hits I should be in the basement with a good setup. Kept the squats light and no issues at all. Good sign!

Todays lift:

DB Shoulder Press
25x12
30x12
35x12
40x12
40x12


Vbar Pushdowns
90x12
100x12
110x12
120x12
120x12


Squats
Barx12
95x12
135x12
135x12
135x12
135x12

Roman Chair / Front Raise
12 / 25x12
12 / 25x12
12 / 25x12
12 / 25x12
12 / 25x12
12 / 25x12
 
Ramp 3, Week 1, Day 5

Workout felt really good today. Was cold in the garage, sometimes I will miss this as it definitely gets you moving!



Wide Grip Pull Up
12
12
12
12
12

Bench Press
135x10
155x10
185x10
205x10
215x8
225x5


Calves (Db's)
70x15
80x15
80x15
80x15
80x15
80x15

EZ Bar Curls
70x10
80x10
90x10
100x10
100x7
 
Ramp 3, Week 1, Day 6

Pretty good session yesterday... SLDL went ok, although could feel a little back strain towards the end, but all good last night and today. Had a rest day today.. and not sure if I will be able to workout till Wednesday next as my next few days are jampacked. Not too often that life gets in the way for me, but will see what i can get in.


Military Press
95x10
105x10
115x10
125x10
125x10

CGBP
115x10
135x10
145x10
155x10
165x10


Stiff Legged Deadlifts ss Body Weight Squat
95x10 / 10
115x10 / 10
135x10 / 10
145x10 / 10
155x10 / 10



Roman Chair / FacePull
12 / 90x12
12 / 90x12
12 / 90x12
12 / 90x12
12 / 90x12
 
Hyde said:
I mean I know back is okay, but how's muscle recovery on this program?
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Muscle recovery was good, all except for weeks 2 and 3 of Ramp 2. Where i was hitting back/chest/legs everyday. The first week I was fine, but then it started catching up to me.

That said, I would actually consider doing Ramp one week 1-3, one week of supergrowth, then do Ramp 2 for the 6 weeks. That would make a pretty good 10 week program. With some added accessory work. All that said, its no Meadows or Bpak plan.
 
It's tomorrow WHERE ARE YOU?!??!
 
Invalid Link Removed
 
Yeah, its not a JM or BPak type program but works. Just good ol periodization. No frills just functionality.
 
Ramp 3, Week 2, Day 1

Basically had a week off lifting.. so easy back in. Actually feeling all healed up. Back feels good too. I want to get warmed up and in a week or two get a Meadows program rolling and go hard.

Wide Pulldowns
180x15
190x15
200x15
200x15
200x15


Decline Bench
115x15
135x15
155x15
155x15
155x15


Hammer Curls
20x15
25x15
30x15
35x15
35x15
35x15

Standing Calf Raises (DB in Hands) ss Shrugs
70x15 / 10
80x15 / 10
80x15 / 10
80x15 / 10
80x15 / 10
 
Ramp 3, Week 1, Day 2

...long day at work, and lack of sleep made this one a 'going through the motions workout'... I'll be glad when the holidays have been and gone, basement gym is done, and the real work can begin!


Smith Shoulder Press
85x15
95x15
105x15
115x15
115x15


Rope Pushdowns
70x15
80x15
90x15
100x15
100x15


Leg Extensions / BodyWeight Squat
70x15 / 10
80x15 / 10
90x15 / 10
100x15 / 10
110x15 / 10


Roman Chair / Lateral Raise (added)
15 / 15x10
15 / 20x10
15 / 20x10
15 / 20x10
15 / 20x10
 
Yeah I'm finding I'm stressing about the holidays more than looking forward to them. Not prepared and not enough time it feels to get prepared with as many hours as I'm working. And too many engagements stacked one on top of the other every single day. I need to chill out but it's tough.
 
I hear ya... just seems like im being pulled 10 different ways. And then there are always 'family issues' that surround xmas... stress ball.
 
wasme said:
you sir obviously have not seen the new HGTV show 'flip this igloo'
Click to expand...
LOL
Hyde said:
Yeah I'm finding I'm stressing about the holidays more than looking forward to them. Not prepared and not enough time it feels to get prepared with as many hours as I'm working. And too many engagements stacked one on top of the other every single day. I need to chill out but it's tough.
Click to expand...

wasme said:
I hear ya... just seems like im being pulled 10 different ways. And then there are always 'family issues' that surround xmas... stress ball.
Click to expand...

I'm right there with you guys. Wish I could just chill a couple days.
 
Ramp 3, Week 2, Day 3

Decent session today.. Curious to see actually how my back does with squats tomorrow. Will not go heavy but now that it feels better, hopefully it stays that way.


Incline Bench
135x12
155x12
175x12
185x9
185x6

Wide Grip Pull Up
12
12
12
12
12


Preacher Curls
70x12
80x12
90x12
95x10
95x8


Calves
185x12
185x12
185x12
185x12
185x12
 
Where is your back pain exactly? Mine always occurs in the lower left side.
 
Ramp 3, Week 2, Day 4

Happy with today's lift. Main reason was that squats albiet light had no affect on my lower back! Good news!

DB Shoulder Press
25x12
30x12
35x12
40x12
40x12


Vbar Pushdowns
90x12
100x12
110x12
120x12
120x12


Squats
Barx12
115x12
135x12
135x12
135x12
135x12

Roman Chair / Front Raise
12 / 25x12
12 / 25x12
12 / 25x12
12 / 25x12
12 / 25x12
12 / 25x12
 
Ramp 3, Week 2, Day 5

Back felt great this morning, no issues! Phew!

Strength was not there on the bench... but it'll come back.

Going to get a quick session in tomorrow and then turn the kitchen into the traditional Christmas Eve Pizzeria... making 5 pizzas this year. Takes forever but everyone loves it. Will post up a pic of course, and will try to get a pic on Christmas day of the 27lb turkey on the BBQ!

Hammer Grip Pull Up
12
12
12
12
12

Bench Press
135x10
155x10
185x10
205x10
205x8
205x5


Calves (Db's)
70x15
80x15
80x15
80x15
80x15
80x15

EZ Bar Curls
70x10
80x10
90x10
100x10
100x7
 
That wouldn't be a weak bench session for most
 
Simon the Beast. Your weak training would kill me! Nice job. How's the basement gym coming along?
 
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