Wasme's recomp journey....

wasme said:
That he is! lol

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



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



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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I've actually looked at getting that very rack when I do finally breakdown and buy one. Need to get my own house first, haha! Making due with DBs, bench, and pull up bar for the time being.
 
Robert5891 said:
I've actually looked at getting that very rack when I do finally breakdown and buy one. Need to get my own house first, haha! Making due with DBs, bench, and pull up bar for the time being.
Click to expand...

Are you in the GTA or Ontario? or through another distributor?
 
Week 1 Day 5 (Saturday)

Rest Day today...

Yesterday was the DIY pump day. Repeat of last weeks chest/back supersets...


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


Week 3 starts tomorrow if i want Thurs/Sun off each week, or on Tuesday if I want Mon/Fri off. Thinking it might be nice to have Mon/Fri's off as weekend workouts always allow for better pacing / less pressure.
 
Nice work!
 
Friday, picked up a Dumbbell rack with weights (from the same store as the rack). Actually my smith came from that same store about 7 years ago, as did my boxing rig. I just cant find anywhere that beats their price point.

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The rack came with 5-50 lbs in incraments of 5. And I bought a pair of 60's. Then I took the plates I had and made a pair of 70's and 80's... This has left me with 2x45, 4x25, 2x10, 4x7.5, 8x5 plates of standard weight that I will use for my standard curl bar, or standard bar when I use them. And in future when I buy 70's, I will make up 90's..

Things are shaping up nicely!
 
Oh the weird thing... the db set goes 5,10,17.5, 20..... weird it is 17.5 not 15. So I also made a set of 15's..
 
Dbs are generally one of the primary luxuries a home gymer has to pass on...pretty cool you have so many premade options now!
 
Hyde said:
Dbs are generally one of the primary luxuries a home gymer has to pass on...pretty cool you have so many premade options now!
Click to expand...

An investment in Ironmaster adjustable DBs takes care of that. I love mine.
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Hyde said:
Dbs are generally one of the primary luxuries a home gymer has to pass on...pretty cool you have so many premade options now!
Click to expand...

Ya, really glad my wife was on board with this venture (helped that she got a new car and didnt want it outside all winter)

Robert5891 said:
Actually I live in Texas, why do you ask?
Click to expand...

Was just curious if you ordered from that site or another one and if you were in Toronto that would be pretty cool. Texas though, my brother in law lives in Kingwood (Houston).

kenpoengineer said:
An investment in Ironmaster adjustable DBs takes care of that. I love mine.
Click to expand...

You got a nice pair Mark (of dumbbells lol). What range does that Ironmaster adjustable have?
 
Ironmaster DBs start at a 10 to 70 lb kit. You can buy and add on kit to take them to 150.
 
You are an animal Simon.

Your gym is coming along great!
 
kenpoengineer said:
Ironmaster DBs start at a 10 to 70 lb kit. You can buy and add on kit to take them to 150.
Click to expand...

That's a lot like my PowerBlocks. I have the U-90 set so they go from 5-90 lbs and I can get an upgrade kit to go to 175 / dumbbell. Also might look into the barbell option it has for connecting them if I ever get into barbell work:

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pete8407 said:
The rack is awesome! I would love one with db from 5 to 100. That's my goal, one day.
Click to expand...

Oh I hear ya Pete. I plan on buying the 70,80,90,100... and as i buy them make new ones with the plates and 4 heavy duty bars i have. Then work on the 75,85,95,105.. If nothing else my kids are going to inherit one kick ass gym!

kenpoengineer said:
Ironmaster DBs start at a 10 to 70 lb kit. You can buy and add on kit to take them to 150.
Click to expand...

Sh1t that is sweet!
 
Robert5891 said:
That's a lot like my PowerBlocks. I have the U-90 set so they go from 5-90 lbs and I can get an upgrade kit to go to 175 / dumbbell. Also might look into the barbell option it has for connecting them if I ever get into barbell work:

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Click to expand...

The space saving on these and Mark's is crazy!

RegisterJr said:
You are an animal Simon.

Your gym is coming along great!
Click to expand...

Thanks, just need you to fly up here.. help me build a dead lift platform - and paint me on a Bruins logo!!! haha
 
Week 3 / Day 1 Legs

Emphasis this week is on forced reps (both concentric and eccentric) as well as partials.

- I can tell you legs are dead after this one!


Lying Leg Curls
45x8
75x8
90x8
100x8
100x8
100x8 + 25 partials out of stretch

- did bodyweights squats (8) between each set to get loose


Barbell Squats
135x10
135x10
185x8
205x8
225x8
225x8
drop
185x7
drop
135x5


Bulgarian Split Squats
20x10
25x10
30x10
35x10 + 10 partials out of the bottom


Leg Extensions
90x12
90x12
90x12 + 10 partials out of bottom

- quad stretches in between sets


Barbell Stiff Legged Deads
140x10
150x10
150x10
150x10
 
I love the idea of adjustable dbs up to 175s! That covers basically as high as you'd ever need.

Looks like squats have been going well??
 
Week 3 / Day 2 Chest, Shoulders, Triceps

This workout felt long, but good. I got into a groove and had a great session. Chest felt solid.

Shouldarok
10
10

Swiss Bar Press
145x10
145x10
165x10
175x10
175x10

- start pressing slow then accelerate the bar up by flexing pecs
- not sure i got the hang of this or not, think so lol

Bench Press
135x10
165x10
185x8
175x10

- lower bar to 3 inches above chest and hold for a second, then lower to chest and drive up
- these got heavy FAST

Incline Bench
165x6
185x6
195x6
195x6
195x6


Machine Flies
90x12
90x12
90x12 + 10 partials



Seated DB side lateras
15x12
17.5x12
20x12

- lean slightly forward


Rear Cable Crossovers (weight power tower)
30x25
35x20
40x15 + 10 partials


DB Front Raise
15x12
15x12
15x12

- dbs start at sides and go up over head.



Dual Rope Pushdowns
90x10
90x10
100x10
100x10
100x10

Skullcrushers
70x15
70x15
 
Now that's volume.
 
Week 3 Day 3 Back, Biceps, Abs/Calves

Still have some slight doms in my legs from Tuesdays session, upper pecs too... not complaining, love that.

Another good session today.

Pre: Stimul8 Muscle
Intra: ActiveAmino, Glycofuse
Post: 2 scoops of Clear Chocolate (I swear this really dehydrated chocolate milk - its awesome)

Meadows Rows
40x8
60x8
80x8
90x8
100x8
100x8
100x8

- I guess we all have our way of doing this one. I have tried to copy the form of others countless times, but then noticed that Meadows himself seems to do this one 2-3 different ways. So just went with what fell best on the lat and had the least impact on my lower back.


Support Chest Rows (on incline bench)
120x10
140x10
160x10
160x10


DB Pullovers
50x12
50x12
50x12

- who would have thought, lower the weight and had the best mind muscle connection ever on this one. Squeezed lats hard


DB Shrugs (3 sec pause)
70x12
70x12
70x12


Face Pulls
90x12
90x12
90x12


HyperExtensions
10
10
10



Ez Bar Preachers
75x8
85x8
95x8
95x8


Hammer Curls
30x15
30x15


Crunches
8 sets of 20

Standing Calf Raises
135x15
185x15
205x15
225x15
275x15
275x15
275x15
 
wasme said:
Week 3 Day 3 Back, Biceps, Abs/Calves

Still have some slight doms in my legs from Tuesdays session, upper pecs too... not complaining, love that.

Another good session today.

Pre: Stimul8 Muscle
Intra: ActiveAmino, Glycofuse
Post: 2 scoops of Clear Chocolate (I swear this really dehydrated chocolate milk - its awesome)

Meadows Rows
40x8
60x8
80x8
90x8
100x8
100x8
100x8

- I guess we all have our way of doing this one. I have tried to copy the form of others countless times, but then noticed that Meadows himself seems to do this one 2-3 different ways. So just went with what fell best on the lat and had the least impact on my lower back.


Support Chest Rows (on incline bench)
120x10
140x10
160x10
160x10


DB Pullovers
50x12
50x12
50x12

- who would have thought, lower the weight and had the best mind muscle connection ever on this one. Squeezed lats hard


DB Shrugs (3 sec pause)
70x12
70x12
70x12


Face Pulls
90x12
90x12
90x12


HyperExtensions
10
10
10



Ez Bar Preachers
75x8
85x8
95x8
95x8


Hammer Curls
30x15
30x15


Crunches
8 sets of 20

Standing Calf Raises
135x15
185x15
205x15
225x15
275x15
275x15
275x15
Click to expand...

Great workout!
 
Smart on the meadows rows. That's what I do - how they feel best on the lats. Low back, not so much
 
Well so much for today being a rest day. Found out today that Thursday's are going to be crazy busy for me for the next 9 weeks - so I'm shifting from having Mon/Fri off to Thursday and Sunday.

Week 3 Day 4 - Chest, Shoulder, Tricep Secondary day.

Swiss Bar Press
145x10
155x10
165x10
175x10
185x8

DB Hex Press
30x12
35x12
40x12
40x12

DB Press/Fly Combination
25x8
35x8
35x8
35x8

Machine Flyes ss Band Over and Backs
90x10 / 10
90x10 / 10
90x10 / 10


Shoulders - Giant Set (ABCD,ABCD,...)

-------------------
Bent Over Rear Delt Flies w/ 2 second hold
20x12
25x12
25x12
25x12

DB Side Lateral
17.5x8
20x8
20x8
20x8

Face Pulls
90x10
90x10
90x10
90x10

Seated DB Press
30x8
35x8
40x8
40x8
------------------

Vbar Pushdowns
90x15
100x15
100x15
100x15

Bent Overhead Rope Extension
100x10
100x10
100x10
100x10
 
Week 3 Day 5... Back and Biceps Secondary

This workout was yesterday. Got the workout in, then off to visit parents out of town. Had some awesome striploins on the BBQ. Home late last night, and prepped for Superbowl chili... which is about to be served!

Good workout...solid pump

Two Arm DB Rows
40x12
50x10
60x8

Seated Cable Rows
110x12
130x10
150x8

Hammer Grip Pulldowns (Mid width)
140x12
160x10
170x8


Facing Away Lat Pulldowns
120x12
140x10
150x8


Face Pulls (to chest)
90x12
90x12
90x12

Straight Arm Pulldowns
90x12
90x12
90x12


Good Mornings (Banded)
20
20
20

DB Curls (both arms same time)
25x8
30x8
35x8
35x8

Reverse Curls
65x10
65x10
65x10
65x10
 
Week 4 Day 1 Legs

- Again this week is all about forced reps and partials

This was not one of my better works. I actually felt rather frustrated through most of it. Leg curls had that deep in weird pain going from inside the hip half way down thigh (as did leg press). The strange thing is it is not sciatic pain. I had surgery for that in my early 20's and it was a horrible pain. This is just a strange but startling pain if that makes any sense. I also am not a fan of smith squats (hack or smith were prescribed). If any of these pains continue on leg day, i will program my own leg days.. which i dont think will be a big issue.

Lying leg Curls
45x10
65x10
85x10
95x10 - the awkward pain starts here...
105x10
105x10
105x10
105x10, engage band to force 6 more reps and then disengage and hit 20 paritals

Leg Press (in smith from floor)
225x15
315x15
365x15
365x15
365x12

- typically i would get in the 400's.. but again the nagging pain started and on the last set I said f it... as i didnt want to do anymore damage.


Bulgarian Split Sqauts
25x8
30x8
35x8
40x8 + 5 paritals on left, 4 on right

Smith Machine Squat
135x10
165x10
185x10
185x10

Stiff legged deads
140x10
140x10
140x10
 
Some kickass work and love the DB set and rack! As awesome as the Iron Master db's are, sometimes I wish I had a rack to do drop sets. I can switch the weight on the iron master DB pretty quick but it is still more a longer break than you want in a drop set.
 
MrKleen73 said:
Some kickass work and love the DB set and rack! As awesome as the Iron Master db's are, sometimes I wish I had a rack to do drop sets. I can switch the weight on the iron master DB pretty quick but it is still more a longer break than you want in a drop set.
Click to expand...

Yes this will make another shot at MI-40/40x much better for me
 
Week 4 Day 2 Chest/Shoulders/Triceps

Good session tonight, chest was pumped to the max. Destroyers kicked my ass too, havent done those in a while.


DB Press - flexing pecs to push the weight up
30x10
40x10
50x10
60x10
70x10
80x6


Incline Barbell Press
135x6
155x6
175x6
195x6
215x5
225x3


Bench Press - lower bar to 2 inches above chest for 2 seconds, then lower to chest and explode up
185x6
185x6
195x6
195x6
205x4

Machine Flyes
90x8+5p
90x8+5p
90x8+5p
90x8+5p


DB Side Laterals
17.5x15
17.5x15
17.5x15


Destroyers
20x15 (warm up)
50x60
drop
30x30
drop
17.5x10


Front Plate Raise - above head
25x10
25x10
25x10

Dual Rope Pushdowns
90x10
90x10
90x10
90x10

Incline SKullcrushers
65x15
65x15
65x15
 
Week 4, Day 3 Back and Biceps - Calves/Abs

I wanna say this was a decent workout. But everything felt heavy today. And my motivation was lower than I'd like. Not that I was going through the motions so to speak, i was just pushing to be done.

One Arm Barbell Rows
50x8
60x8
70x8
80x8
90x8
100x8


Pulldowns (just inside shoulder width - pronated)
120x12
140x10
160x8


DB Pullovers
55x12
55x12
55x12


DB Rows (both arms at once)
50x8
60x8
60x8

Chins
8
8
8
8

Rack Deadlifts
135x3
185x3
225x3
265x3
285x3

- stopped there as i could start to feel some tension in the lower back.


Hyperextensions
10
10
10


DB Curls (palms up)
25x8
30x8
30x8
30x8

Reverse Curls
65x15
65x15
65x15
65x15


Standing Calves ss Crunches
185x15 / 20
225x15 / 20
245x15 / 20
245x15 / 20
245x15 / 20
245x15 / 20
245x15 / 20
245x15 / 20
 
This volume is awesome but it would break me right now. Way to keep crushing it Simon!
 
Heavy or not, you're killing it.
 
MrKleen73 said:
This volume is awesome but it would break me right now. Way to keep crushing it Simon!
Click to expand...

Thanks Chris.

I think I might have a slight pinched nerve. Sometimes when i put a weight down (case in point today when doing rows) my right leg will get a very strange pain down it. I know it must be sciatic related, but i have had surgery for it in my left leg. Completely diffferent pain though. odd. Will keep an eye on it.

RegisterJr said:
Heavy or not, you're killing it.
Click to expand...

Thanks brother
 
Week 4 Day 4 Chest, Shoulders, Triceps Secondary

Thursday was a rest day. Up early Friday and got a great session in. Everything felt on point and the pump specifically in my shoulders was top notch. 6 ways was very painful.


Chest Tri Set

Swiss Bar w/Bands ss Hex Press ss Stretch Pushups
145x8 / 35x8 / 8
165x8 / 40x8 / 8
175x8 / 45x8 / 8
175x8 / 45x8 / 8


Shoulders Giant Set

Bent Rear Delt Flyes ss Side Laterals ss Spider Crawls ss 6 ways
17.5x20 / 15x10 / 3 / 10x10
20x20 / 15x10 / 3 / 10x10
20x20 / 15x10 / 3 / 10x10


Triceps Superset

Vbar Pushdowns ss Bent Overhead Rope Extension
90x12 / 90x10
100x12 / 100x10
100x12 / 100x10
100x12 / 100x10
 
Week 4 Day 5... Back

This was a pretty good session... a giant set and then tri set... biceps took a good enough beating too that isolated work was not necessary.

Giant Set

Smith Bent Row ss DB Pullovers ss One Arm DB Rows ss Face Pulls (to chest)
135x8 / 50x8 / 60x8 / 90x8
155x8 / 50x8 / 70x8 / 90x8
155x8 / 50x8 / 80x8 / 90x8
155x8 / 50x8 / 80x8 / 90x8


TriSet

Supinated Pulldowns ss Wide Pulldowns ss Stretchers
160x8 / 160x8 / 140x8
160x8 / 160x8 / 140x8
160x8 / 160x8 / 140x8


Rest day tomorrow.
 
Crazy Beastman! Volume is insane!
 
Yesterday's workout:

Week 5 Day 1 Legs

Week 5 and 6 of this one have an emphasis and rest/pause sets.

This was a good workout, pretty tough as I haven't done any rp sets in a while.


Lying Leg Curls
50x10
65x10
80x10
90x10 - rest pause start
90x10
90x10

Pause Squats
135x6
135x6
165x6
185x6 - rest pause start
185x6
185x6
185x6

- 2 second pause just above parallel


Dead Stop Leg Press (in smith from floor)
225x20 - straight reps
315x20 - last 5 reps rest pause
315x20 - last 10 reps rest pause
315x20 - last 15 reps rest pause

Leg Extension
90x15
90x15

SLDL
140x10
140x10
140x10
140x10
 
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