Wasme's recomp journey....

Ramp 3, Week 5, Day 3

My head was not in the game today. Clearly as I smack my head of my rack something good. Just wasnt paying attention, but wtf! I guess just not used to the new set up yet... i dunno... need to focus!

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

Narrow Grip Pull Up
12
12
12
12
12


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


Calves
185x12
185x12
185x12
185x12
185x12
 
Ramp 3, Week 5, Day 4 (Thursday)

Got home yesterday and got a quick one in. Was my wife's birthday so went with a pretty fast pace to ensure I got what I could done.

Then out for dinner, and to see the movie LION, which was surprisingly excellent.


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


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


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

- number will be going up hopefully next week.


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

Good session after work today... felt like a long week at work.. glad the weekend is here.


Wide Grip Pull Up
12
12
12
12
12

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

- couple of sets here showed improvement


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

EZ Bar Curls
70x10
80x10
90x10
100x10
100x7
 
Very nice gym! I bet the temperature is a lot better than the garage! Killing these lifts brother!
 
Hyde said:
Dang, big pimpin' here I see - that is a clean, pristine setup! Lots of options for sure
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Thanks man! I was kinda hoping to get my boxing rig down there too, but it would just make it all cluttered, so best left in the garage ....

kenpoengineer said:
Very nice gym! I bet the temperature is a lot better than the garage! Killing these lifts brother!
Click to expand...

Thanks and oh it is so nice to not have to put on winter gloves to touch a damn bar! lol
 
Ramp 3, Week 5, Day 6

Last workout of BBB... will start something else on Monday...


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
 
Dude, awesome gym. When we invade and conquer your country I'll have to sing by and get in a lift
 
Embarking on a new routine.... Meadows 'The Beyonder' also know as Program 18.

Weeks 1 and 2 ... are the classic Legs, Chest/Shoulders, Back, Arm, and optional Pump day that most Meadows programs are based on.
Weeks 3 - 12 really drive the Chest and Back intensity as he removes a direct arm day for a split that looks like this:

Legs
Chest/Shoulders/Tri
Back/Bi
Rest
Chest/Shoulder/Tri - volume driven pump
Back/Bi - volume driven pump
Rest

I am opting to start week 3 on a Tuesday to have Monday and Friday as my rest days, as I do enjoy weekend sessions as for the most part I feel less pressure time wise. And I must admit some of the workouts look pretty long.

After the Big Beyond Belief method of 1 exercise per body part, per day for the past 17 weeks... the intensity and volume of this program should make for a fun ride!
 
Week 1 / Day 1 - Legs

Was very happy with this workout. It took about 60 minutes, and I felt great. No back issues, even pushed the squats to 205, when I have only been repping at 135 as of late.

Stiff Leg Deads
Barx8
95x8
135x8
165x8
175x8
185x8

Bulgarian Split Squats (holding db)
20x10
25x10
35x10
45x10 + 10 second ISO hold
drop 35x10 + 10 second ISO hold
drop 25x10 + 10 second ISO hold
drop 20x10 + 10 second ISO hold

- these were brutal to say the least


Squats
Barx8
135x8
165x8
185x8
185x8
205x6


Leg Extensions - 1 second flex at the top
90x12
100x12
drop 60x12

- quad stretch after both sets


Lying leg Curls
90x15
90x15
drop 50x12 + 10 second ISO hold
 
A new routine for a new year. Looking great so far.
 
Can you send me the Beyonder?
 
That's one of the best looking gyms I've seen for that size room. I still see your killing it in the volume area. How's the back been holding up? Bama it's not even middle of winter and we are hitting 70 plus degrees!!
 
packers6211 said:
That's one of the best looking gyms I've seen for that size room. I still see your killing it in the volume area. How's the back been holding up? Bama it's not even middle of winter and we are hitting 70 plus degrees!!
Click to expand...

Thanks man... have worked my butt off getting it done.

Back is doing much better - touch wood! Thx

And ya weird weather here as well... not 'Bama weather, but they are saying it will be 40'ish for the rest of the month, which is just weird!
 
Week 1 / Day 2 Chest and Shoulders

Legs were certainly feeling yesterdays workout... Today was a good one as the mind muscle connection was on point. Strength wasn't where I had hoped, but can't complain after the battery of recent back issues - which kinda stalled all progress.


Incline DB Press
30x10
40x10
50x10
65x8
75x8
85x8
drop
55x8
drop
35x8

- slight incline


Incline Bench Press
135x6
165x6
185x6
205x6
215x5

- 3/4 lockout


Swiss Bar Press
145x10
165x10
175x10
185x7
185x5

- stretch at bottom, full lockout and flex pecs
- 30 second deep pec stretch after each set
- chest was toast at this point


Rear Cable Crossovers
45x20
45x20
45x20

- flex each rep for a second


DB Side Laterals / Band Over and Backs
15x10 / 10
20x10 / 10
20x10 / 10


Seated DB Press
30x8
40x8
45x8
 
Love the new gym!!! Crazy to hear your weather is so different from your usual winter temps but I'm sure training at a decent temp feels good!
 
Awesome looking chest killer Simon
 
Week 1 / Day 3 Back

Another fine session today... great lat pump which I think I will feel tomorrow...

Meadows Rows
50x8
60x8
70x8
80x8
90x8
90x8
90x8


Single Arm Supinated Pulldowns
70x10
70x10
70x10


DB Pullovers (head slightly hanging off bench)
55x12 + 7 second iso hold last rep
55x12 + 7 second iso hold last rep
55x12 + 7 second iso hold last rep

- I feel this is the first time I have really been able to fully engage my lats on this exercise!


Chins - 30 second lat stretch after each set
10
10
8
5


HyperExtensions
10
10
10
 
as others have stated, nice, clean looking gym. And that chest workout you posted was intense.
 
You using the average band for hypers?
 
Week 1 / Day 4 Arms

There is only a dedicated arm day for the first two weeks of this program, then they get tacked on to back/chest days. Today's session was great, still feel my triceps a few hours later.

Dual Rope Pushdowns ss EZ Bar Curls
70x10 / 50x10
70x10 / 50x10
80x10 / 60x10
80x10 / 70x10
90x10 / 80x10
100x10 / 95x8 drop 65x6
100x10 / 95x8 drop 65x6
100x10 / 95x8 drop 65x6


Bench Dips ss Hammer Curls (both arms same time)
15 / 30x15
15 / 35x15
15 / 35x15
15 / 35x15


Skullcrushers ss Reverse EZ Bar Curls
80x12 / 65x15
80x12 / 65x15
80x12 / 65x15
80x12 / 65x15

- bi/tri stretches after each set



Calves / Abs

Standing Calf Raise (in Smith) ss Crunches
135x15 / 20
185x15 / 20
205x15 / 20
225x15 / 20
225x15 / 20
225x15 / 20
225x15 / 20

- exaggerated stretch at bottom and hard flex at top (each rep)
 
Volume galore! Nice work Simon.
 
Man that looks fun.
 
I actually hate arm days - I'm just a compound kinda guy I guess, and it's hard for me to feel accomplished. I'd make a terrible bodybuilder lol
 
Hyde said:
I actually hate arm days - I'm just a compound kinda guy I guess, and it's hard for me to feel accomplished. I'd make a terrible bodybuilder lol
Click to expand...

I think skipping arm day contributed to my bicep Tendon and supraspinatus Tendon issues. No more skipping arm day for me.
 
Ricochet247 said:
Crazy crazy volume. You managed to pack the gym space up perfectly. Kudos all around my friend
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Thanks brother...

RegisterJr said:
Man that looks fun.
Click to expand...

Ya that arm day was a good one.

Hyde said:
I actually hate arm days - I'm just a compound kinda guy I guess, and it's hard for me to feel accomplished. I'd make a terrible bodybuilder lol
Click to expand...

I like the pump from them... but i am looking forward to seeing how it goes without a dedicated day.

RegisterJr said:
I think skipping arm day contributed to my bicep Tendon and supraspinatus Tendon issues. No more skipping arm day for me.
Click to expand...

Oh ya?
 
Week 1 Day 5

Friday and today were rest days.

Saturday was the DIY pump day. So went with 4 big chest/back supersets... good times!

I can't remember the weights used as I kinda just went to the basement and got it done. But here are the exercises and sets/reps

Straight Arm Pushdowns ss Machine Fly
4x10 / 4x12

Incline Bench Press ss Wide Grip Pulldowns
4x10 / 4x10


Narrow Grip Pulldowns ss Flat Bench
4x10 / 4x10


Cable Crossovers ss D Grip Pulldowns
4x15 / 4x12
 
RegisterJr said:
I think skipping arm day contributed to my bicep Tendon and supraspinatus Tendon issues. No more skipping arm day for me.
Click to expand...

I just moved all the work onto my upper days. But doing just arms feels like a waste to me.

I'm sure it'd be different if I had sweet home setups like you guys. You can go on for 30 min and come out pumped, without even firing the car up.
 
Hyde said:
I actually hate arm days - I'm just a compound kinda guy I guess, and it's hard for me to feel accomplished. I'd make a terrible bodybuilder lol
Click to expand...

I feel the same way... That's why I usually lump arms in with one of my other lifting days.

I feel silly spending an entire workout just devoted to doing curls, kickbacks, etc...
 
Hyde said:
I just moved all the work onto my upper days. But doing just arms feels like a waste to me.

I'm sure it'd be different if I had sweet home setups like you guys. You can go on for 30 min and come out pumped, without even firing the car up.
Click to expand...

Robert5891 said:
I feel the same way... That's why I usually lump arms in with one of my other lifting days.

I feel silly spending an entire workout just devoted to doing curls, kickbacks, etc...
Click to expand...

I would agree, certainly helps to have a decent home set up.
 
Week 2 / Day 1 Legs

Emphasis again this week will be on drop sets and iso holds...


Lying leg curls
50x8
70x8
80x8
90x8
90x8
90x8
drop
70x8
drop
50x11


Squats
95x15
135x15
185x8
205x8
205x8
205x8
drop
165x6
drop
135x7

- explosive, but still getting back under the bar here..cautious
- reps stopping on drop sets when i felt form was an issue

Bulgarian Split Squats
20x10/10 + 15 second ISO hold at 3/4 lockout
30x10/10 + hold
40x10/10 + hold (was not 15 seconds.. more like 10...)


DB stiff leg deads
60x10
60x10
60x10
 
Meadows is a jerk sometimes. lol

Hyde said:
I just moved all the work onto my upper days. But doing just arms feels like a waste to me.

I'm sure it'd be different if I had sweet home setups like you guys. You can go on for 30 min and come out pumped, without even firing the car up.
Click to expand...

Ah, I misunderstood. Yeah I rarely do an arm day unless everything else is too sore. Instead I do an arm finisher with high reps to finish almost every session. Nothing to make me sore, just to keep the tendons happy.
 
wasme said:
Week 2 / Day 1 Legs

Emphasis again this week will be on drop sets and iso holds...


Lying leg curls
50x8
70x8
80x8
90x8
90x8
90x8
drop
70x8
drop
50x11


Squats
95x15
135x15
185x8
205x8
205x8
205x8
drop
165x6
drop
135x7

- explosive, but still getting back under the bar here..cautious
- reps stopping on drop sets when i felt form was an issue

Bulgarian Split Squats
20x10/10 + 15 second ISO hold at 3/4 lockout
30x10/10 + hold
40x10/10 + hold (was not 15 seconds.. more like 10...)


DB stiff leg deads
60x10
60x10
60x10
Click to expand...

ISO holds on Bulgarians are grizzly man....those things are tough!
 
Love the gym, what is that power rack and pully set up? Is it Rogue, Elite or some other brand? It is really nice!!!!
 
RegisterJr said:
Meadows is a jerk sometimes. lol
Ah, I misunderstood. Yeah I rarely do an arm day unless everything else is too sore. Instead I do an arm finisher with high reps to finish almost every session. Nothing to make me sore, just to keep the tendons happy.
Click to expand...

That he is! lol

And seems like this program will end up that way .. tacking arms in after chest or back sessions

Robert5891 said:
ISO holds on Bulgarians are grizzly man....those things are tough!
Click to expand...

I know, alot of pain there. And I do them without holding something for balance. Trying to get some! lol

MrKleen73 said:
Love the gym, what is that power rack and pully set up? Is it Rogue, Elite or some other brand? It is really nice!!!!
Click to expand...

Thanks Chris, I am really happy with it so far! And so nice working out in a controlled temp/comfortable environment... Its a brand called AMStaff, here is the base model:

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Week 2 / Day 2 Chest and Shoulders

Good workout, definitely got a solid pump in my chest. And the rear crossovers were rear delt killers!

Flat DB Press
25x10
35x10
45x10
55x8
65x8
75x8
85x8
drop
60x8
drop
35x8


Decline Smith Bench Press
135x6
155x6
175x6
195x6
205x5
205x4


Machine Flyes
90x10 + 10 sec iso hold
100x10 + 10 sec iso hold
100x10 + 10 sec iso hold


Dips
10
10


Bent Over Rear Lateral Raise (in crossover rack)
25x20
25x20
25x20
- weight per tower

Barbell Over and Backs
75x10
85x10
85x10

Seated DB Side Laterals Raises ss Band Over and Backs
15x10 / 10
15x10 / 10
15x10 / 10
 
Week 2 / Day 3 Back

Decent session today. Everything felt fine, but headspace was more so 'going through the motions'.

One Arm Barbell Rows
50x10
60x10
70x10
80x10
90x10
90x10
90x10


Tbar Row
70x8
100x8
110x8
120x8
130x8

- did these by using a bar in landmine, then using a deep grooved ez curl bar to create the T... worked well.

DB Pullovers
60x12 + 10 second Iso hold
60x12 + 10 second Iso hold
60x12 + 10 second Iso hold

Stretchers
140x8
140x8
140x8

- really worked the stretch

Shurgs
185x10
185x10
185x10

- 3 second holds each rep

Hyperextensions
10
10
bailed on the third set as i could tell my lower back was starting to get nagged.
 
I just looked at that link, you know I am going to be saving up for some of that stuff!!!! Great site, thanks!!!
 
MrKleen73 said:
I just looked at that link, you know I am going to be saving up for some of that stuff!!!! Great site, thanks!!!
Click to expand...

Im heading there today to get a db rack. comes with 5-45 (in 5lb increments) and i will grab 2 x 50...then all the plates i have at home i can make 60,70,80's myself.. build from there!
 
Week 2 / Day 4 Arms (Thursday)

Last dedicated arm day of this program.... Tough session and got a really great pump; fun workout. Rest day today (Friday), saturday is back and chest pump day..

Dual Rope Pushdowns ss EZ Bar Curls
70x10 / 50x10
70x10 / 50x10
80x10 / 60x10
80x10 / 70x10
90x10 / 80x10
100x10 / 95x8 drop 65x6
100x10 / 95x8 drop 65x6
100x10 / 95x8 drop 65x5


Seated Incline DB Curls (alternating arms)
20x15/15
25x15/15
25x15/15 + stand and hammer curls to failure 8/9
25x11/10 + 7 second iso hold

*this was tough!

Pushdowns with Straight Bar
90x12
90x12
90x30
90x30
90x30 +10sec iso hold
90x30 +10sec iso hold



EZ Preacher Curl - light weight for a pump
60x12
60x12
70x12
70x12
70x12


Overhead Tricep Rope Extension
90x12
90x12
90x12
90x12



Calves / Abs

Standing Calf Raise (in Smith) ss Crunches
135x15 / 20
185x15 / 20
205x15 / 20
225x15 / 20
225x15 / 20
225x15 / 20
225x15 / 20
 
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