Wasme's recomp journey....

I'm going to come up with an excuse to leave the house for a quick session too, lol.
 
RegisterJr said:
That wouldn't be a weak bench session for most
Click to expand...

Thanks mate..

HokiePride said:
I'm going to come up with an excuse to leave the house for a quick session too, lol.
Click to expand...

Hope it was a good one man

kenpoengineer said:
Simon the Beast. Your weak training would kill me! Nice job. How's the basement gym coming along?
Click to expand...

Thanks Mark. Actually, due to a pretty busy schedule the last couple of weeks it has stalled.. but plan to get going again shortly... My goal is to be working out down there before the end of Jan.
 
Ramp 3, Week 2, Day 6

Got this session in this morning. Pretty much a repeat of the last time around. Good one though, no pain!


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
 
Pizza looks delicious! Merry Christmas!
 
Ramp 3, Week 3, Day 1

Great Christmas, hope the same sentiment goes for everyone out there. Boxing day, was pretty busy but got my workout in. Everyone in the house went shopping of course.

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 3, Day 2

Another good session this morning. Nice having another day off work. Back to work tomorrow for 3 days... HOping to go pick up the new power rack one evening this week. Borrowing my brother in laws van.. which should make it easier.


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


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


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


Roman Chair / Lateral Raise (added)
15 / 15x10
15 / 20x10
15 / 20x10
15 / 20x10
15 / 20x10
 
What model power rack did you buy?
 
Ramp 3, Week 3, Day 3

Good lift today after work. Energy levels are never the same after commuting etc.. but still a good session.


Incline Bench
135x12
155x12
175x12
185x9
185x8

Narrow Grip Pull Up
12
12
12
12
12


Preacher Curls
70x12
80x12
90x12
95x11
95x10


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

Got up to snow, shoveled the drive way as a warm up, then hit up my workout, another quick clean up of the driveway and off to work. Good way to start the day!

Todays lift:

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


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


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

- still keeping it light... and no issues to report

Roman Chair / Front Raise
12 / 25x12
12 / 25x12
12 / 25x12
12 / 25x12
12 / 25x12
12 / 25x12
 
Looking forward to seeing your gym set up. What will you name it? (Mine is the Den of Iron, BTW)
 
Sweet setup man!
 
Ramp 3, Week 3, Day 5

Up at it this morning... good work out, although strength wasn't there on bench...


Wide Grip Pull Up
12
12
12
12
12

Bench Press
135x10
155x10
185x10
205x9
215x7
225x2


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

EZ Bar Curls
70x10
80x10
90x10
100x10
100x8
 
Ramp 3, Week 3, Day 6

Last workout of the year... was happy with it.

Hope everyone has a very happy and safe new years!


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

CGBP
115x10
135x10
155x10
165x10
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
 
Strong azz CG Simon. Happy new year!
 
Happy New Year!!
 
Thanks brothers! Happy New Year all... Some food porn today.... going to be cooking up at 6.5 lb roast beef on the Q!
 
...you wanna see my meat? :swordfight:

6.5lb Eye of Round roast... was awesome... nice and pink too when carving

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Ramp 3, Week 4, Day 1 - Supergrowth Week

Yesterday's workout... kicking off the last 1-2 weeks of this program.

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 4, Day 2 - Supergrowth Week

Good session this morning... felt a good mind muscle connection..


Smith Shoulder Press
85x15
95x15
105x15
115x15
125x12


Rope Pushdowns
70x15
80x15
90x15
100x15
110x11


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


Roman Chair / Lateral Raise (added)
15 / 15x10
15 / 20x10
15 / 20x10
15 / 20x10
15 / 20x10
 
Ramp 3, Week 4, Day 3

Strength felt better this week got a couple more reps out of a couple of sets... which is always a good sign.

Incline Bench
135x12
155x12
175x12
185x11
185x9

Narrow Grip Pull Up
12
12
12
12
14


Preacher Curls
70x12
80x12
90x12
95x12
95x11


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

Garage was freezing today, took a while to warm up so i wouldnt risk injury to the back. And of course kept the squats light again.
Basement is coming along. The new 'tv room' is all done, watching some hockey in there last night.
Now the real work can begin on the main area. Lots to do, build new equipment, garage tear down, and moving it all to the basement to rebuilt and setup will be a chore and a half... should be a busy weekend.



Todays lift:

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


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


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


Roman Chair / Front Raise
12 / 25x12
12 / 25x12
12 / 25x12
12 / 25x12
12 / 25x12
12 / 25x12
 
Yes! Get that Iron Dungeon done!
 
Ramp 3, Week 4, Day 5

Just a quick update...had the day off today, but spent about 9 hours in the basement building the new rack and moving things... coming along!


Wide Grip Pull Up
12
12
12
12
12

Bench Press
135x10
155x10
185x10
205x10
215x7
225x4


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

EZ Bar Curls
70x10
80x10
90x10
100x10
100x8
 
Ramp 3, Week 4, Day 6 ---- SATURDAY

Was so busy getting the basement going that I didnt have chance to get online to post up my workout from Saturday. Sunday was a rest day but with all that lugging of weights cant say as it was! Certainly got my cardio going up and down the stairs lol


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

CGBP
115x10
135x10
155x10
165x10
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
 
Put in 3 solid days down there... got the new rack built and set up, my smith taken apart and rebuilt, all the bars, and weights, etc to the basement. My boxing rig is going to stay put in the garage but that is ok, as it is so loud when working out on it. (and I havent used it in a while). Next steps, a couple of mirrors, db rack (wanna get a nice set), and today will get my sound system hooked up. I will get a workout in down there as well. And pics will be coming!
 
Very exciting to get your new gym up and ready!
 
Ramp 3, Week 5, Day 1

Monday's workout... which took place in the comfort of the basement! But not on my new equipment lol.

- after the workout got my sound system up and running.. getting there!!!

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


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


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 5, Day 2

Up super early on Tuesday to get this workout in before work as we had company after work. Got to admit, going to the basement was a hell of a lot easier on the system then a cold garage! Finished up, then outside to clear some snow before heading to work.

Weather is weird here this year... was freezing all weekend and snowy today, later supposed to rain and be above 0c all week with a rain... well i guess dont have to shovel rain! But i find the damp makes me colder than -20 does...


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


Rope Pushdowns
70x15
80x15
90x15
100x15
100x12


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


WOD / Lateral Raise (added)
10 / 15x10
10 / 20x10
10 / 20x10
10 / 20x10
10 / 20x10

-typically this is roman chair, but that is part of my boxing rig and out in the garage
 
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