Guest viewing limit reached
  • You have reached the maximum number of guest views allowed
  • Please register below to remove this limitation

Wasme's recomp journey....

Week 5 Day 2 Chest, Shoulders, Triceps

Really good session today. Got this one in over my training lunch break. Taking an 'Anywhere' course for work on Troubleshooting VMware vSphere..gotta like 4 days at home on the boss! Pretty cool setup how they run these.

Anyways... on to the workout. Great pump... chest is sore.

Incline DB Press
40x8
50x8
60x8
70x8
80x8
90x8
90x6

Incline Barbell Press
135x6
165x6
195x6 - pauses start
205x6
205x4

- pause sets, hold 2 seconds 3 inches above chest

Hex Press
45x10
45x10
45x10
45x10

DB Flyes
30x12
30x12

Side Laterals
25x8
25x8
25x8
25x8
25x8

Bent Rear Lateral Cable Crossovers
20x20
20x20
20x20
20x20
20x20


Bench Dips
10
10
10
10

Skullcrushers
70x8
70x8
70x8
70x8

Standing Calf Raises
185x20
185x20
185x20
185x20
185x20
185x20
185x20
 
VMWare Very High Volume Is the name of that course!
 
You doing the secondary pump days?
 
kenpoengineer said:
VMWare Very High Volume Is the name of that course!
Click to expand...

lol, I know you know this stuff from our ESXi talk in the past. This is Advanced Troubleshooting VSphere 6 - doing an upgrade at work next weekend.

RegisterJr said:
You doing the secondary pump days?
Click to expand...

Yes those are them... they are a little on the insane side!

Hyde said:
How are you liking the course?
Click to expand...

Really good.. but these condensed courses are tough... this is 4 days. I have an electronic copy of the manual if you are at all interested.
 
Week 5 Day 3... Back

Another good session, but found it strange that this was basically repeat of one of the 'back pump' options

Giant Set

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


TriSet

Supinated Pulldowns ss Wide Pulldowns ss Stretchers
160x8 / 160x8 / 140x8
160x8 / 160x8 / 140x8
160x8 / 160x8 / 140x8
 
wasme said:
Week 5 Day 3... Back

Another good session, but found it strange that this was basically repeat of one of the 'back pump' options

Giant Set

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


TriSet

Supinated Pulldowns ss Wide Pulldowns ss Stretchers
160x8 / 160x8 / 140x8
160x8 / 160x8 / 140x8
160x8 / 160x8 / 140x8
Click to expand...
I would assume any time there is a repeat of the workout you should try to up the resistance on all movements if possible to continue with progressive overload.
 
Week 5 Day 4 - Chest, Shoulders, Tri's Secondary Day.

Chest got a pump very fast today, as did my delts... (the delts were painfully swollen.. felt good!)

Pre: Stimul8 Muscle, Active Amino
Intra: Glycofuse, Active Amino
Post: 2 scoops FINAFLEX Clear


Twist Press
30x8
35x8
35x8
35x8

Flat DB Flyes
35x8
35x8
35x8
35x8

Hammer Press with Bands (Orange)
145x8
165x8
165x8
165x8

Bent Rear Delt Raise (2 second holds)
20x12
20x12
20x12
20x12

DB Side Laterals
20x8
20x8
20x8
20x8

Face Pulls
90x10
90x10
90x10
90x10

Seated OHP with DBs
35x8
40x8
40x8
40x8


Rope Pushdowns
90x12
90x12
90x12
90x12


Overhead Rope Extension
90x10
90x10
90x10
90x10
 
Insane volume!! Pushing through like it's nothing as usually!
 
That was a great workout!

wasme said:
I was thinking that, or change the grips slightly?
Click to expand...

I would definitely opt for the weight increase. It is progressive overload that stimulates growth.

Unless you have done some strategic deconditioning in between the last time you performed the same workout then the goals should always be to go heavier, or add reps. Since you hit all the required reps there is nowhere within the structure of the workout to increase overload other than increasing resistance. Choosing the same weight and reps is basically a maintenance strategy.

Nothing wrong with changing the grip but since it was not specified I would assume that the idea is to increase resistance with the same grip.
 
love2liftkat said:
Insane volume!! Pushing through like it's nothing as usually!
Click to expand...

Thanks Kat!

MrKleen73 said:
That was a great workout!

Choosing the same weight and reps is basically a maintenance strategy.

Nothing wrong with changing the grip but since it was not specified I would assume that the idea is to increase resistance with the same grip.
Click to expand...

Thanks Chris

I see what your saying, gotta push harder!!

Again you are right... thanks brother.

Hyde said:
Thank you sir!
Click to expand...

Welcome...(email right?)
 
Week 5 Day 5 Back and Biceps (pump day)

Quick update...good workout this morning, followed by a beautiful day... got to 14c here... and seems like tomorrow will be the same. Interesting winter we are having!

Straight Arm Pushdown
90x12
90x12
90x12
90x12

One Arm DB Rows
70x12
80x10
90x8

Seated Low Cable Row
120x12
130x10
140x8

Wide Neutral Grip Pulldowns
140x12
150x10
160x8

D Grip Pulldowns
150x12
160x10
170x8

Face Pulls to Chest
90x10
90x10
90x10
90x10

Good Mornings (banded)
20
20
20

Preacher Curls
85x8
95x8
95x8
95x8

Reverse Curls
70x12
70x12
70x12
70x12
 
Nice work Simon!!!!
 
Been battling the flu since my workout on Monday... didn't lift yesterday and I think one or two more days of rest might be needed before getting back at it.

Monday's session"

Week 6 / Day 1 Legs

Glute-Ham Raise
10
10
10
10

Leg Press (in smith from floor)
225x10
265x10
305x10
325x10
345x10
365x10

Leg Extensions
95x12
95x12
95x12
95x12


Leg Press (in smith from floor)
365x6
385x6
405x6
425x6
445x6
445x5


Squat
135x4
165x4
185x4
205x8
225x8
225x8


LEg Curls
90x8
90x8
90x8
90x8
 
Been reading these logs with amazement. Volume Beastman. For protection from colds and the flu, there is new research that indicates Vitamin D3 helps protect the body.
 
kenpoengineer said:
Been reading these logs with amazement. Volume Beastman. For protection from colds and the flu, there is new research that indicates Vitamin D3 helps protect the body.
Click to expand...

Thanks Mark, and thank you... Im going to pop over to the drug store while at work tomorrow and pick some up!

Ricochet247 said:
Pinched nerve?? Back bothering u still??
Click to expand...

It isn't my back at the the moment that is. But I sense it is related to that and a disc/nerve as even today when i bent over to put my db's down my right leg gets crippling pain to the point where i cant really bend over as i cant then bend the leg. its strange.
 
Week 6 Day 2 Chest/ SHoulders/Triceps

Feeling a lot better today, and got a pretty good workout in. Not a good week for working out though, as I had some forced rest days and not sure I will have time tomorrow. Back will likely be Saturday, rest Sunday and week 7 starts monday. This will mean skipping the two secondary days which are optional but dont fit well with my lifting ethic.


Swiss Bar Press - all reps rest / pause
115x8
145x8
155x8
165x8
175x8
185x8
195x6

Bench - bar down to 3 inches above chest, 2 second hold, then touch chest and fire up
135x8
155x8
175x8
195x8
215x6
225x3

Slight Incline DB Press (Hammer Grip)
80x8
80x8
80x8
drop
50x8
drop
30x8 + 5 second isohold

DB Flyes
25x10
30x10
30x10

DB Side Laterals ss SpiderCrawls
20x12 / 3
20x15 / 3
17.5x18 / 3

Bent Over DB Laterals
20x25
20x25
20x25

Rope Pushdowns
90x12
90x12
90x12
90x12

Overhead (Bent) Rope Extensions
90x10
90x10
90x10
90x10
 
pete8407 said:
You're killing it wasme! Just curious, how do you like the clear protein?
Click to expand...

Thanks Pete, appreciate it brother...

In all honesty. Excellent.

Flavor profile is fantastic. Mixabilitly the same. I make mine with water. I find if I make a couple of scoops with a full shaker of water and let it sit for a couple of hours - it is like drinking a real shake. Makes fantastic protein ice cream and the frosted churro flavor in oats is beyond tasty.
 
Week 6 / Day 3 Back and Biceps (no Biceps)

Busy weekend, but got a fantastic session in this morning. My last two have been stellar in my books. Perhaps not numbers wise but form/mind-muscle connection have been impeccable. And doms.... chest still hurts from Thursdays session.

Next week I will be back on track with a 5 day workout week.

Giant Set

DGrip Pulldowns ss Rope Pulldows (face away) ss DB Pullover ss Wide Grip Pulldown
120x8 / 120x8 / 50x8 / 120x8
150x8 / 140x8 / 50x8 / 150x8
160x8 / 140x8 / 50x8 / 160x8
170x8 / 140x8 / 50x8 / 170x8
170x8 / 140x8 / 50x8 / 170x8

- DGrip pause on contraction
- Face away pulldowns pause on contract
- wide grip pulldowns hard stretch

Tri Set

Smith Rows (wide grip / upright) ss Face Pull to Chest ss Shrugs
135x8 / 90x8 / 80x8
145x8 / 90x8 / 80x8
155x8 / 90x8 / 80x8
155x8 / 90x8 / 80x8

- triset focus was on the traps/rhomboids
- hold for a second on rows at the top
- hold for a second on face pull to chest at contraction
- 2 second hold on each shrug
 
wasme said:
Thanks Pete, appreciate it brother...

In all honesty. Excellent.

Flavor profile is fantastic. Mixabilitly the same. I make mine with water. I find if I make a couple of scoops with a full shaker of water and let it sit for a couple of hours - it is like drinking a real shake. Makes fantastic protein ice cream and the frosted churro flavor in oats is beyond tasty.
Click to expand...

I second this. They are all excellent, especially the strawberry.
 
wasme said:
Well it is pissing me off. Hyde is there anything about that in Stuart McGill's book? I have the pdf of it just havent had chance to go through it. And i know you read it cover to cover
Click to expand...

Yup, all of the McGill 3 are designed to longterm help reduce that pain (combined with removing offensive activities for now of course, that's most important). He also has an interesting trick he calls "nerve flossing" that can relieve sciatic pain for many (but trigger it for other, it requires experimentation). Look it up in that book, he has illustrations to perform it.
 
Also, READ the damn book. Use the time from the workouts you miss due to back pain to actually try to fix your back some!
 
Hyde said:
Yup, all of the McGill 3 are designed to longterm help reduce that pain (combined with removing offensive activities for now of course, that's most important). He also has an interesting trick he calls "nerve flossing" that can relieve sciatic pain for many (but trigger it for other, it requires experimentation). Look it up in that book, he has illustrations to perform it.
Click to expand...

Thanks brother

Hyde said:
Also, READ the damn book. Use the time from the workouts you miss due to back pain to actually try to fix your back some!
Click to expand...

I know... ridiculous that I havent read it yet.
 
Week 7 / Day 1 LEGS

...Monday.. and a long ass day at work. But got home and a leg workout was just what I needed to get rid of some aggravation. Had a good session, and a nice burn in the wheels...

Glute Ham Raises
8
8
8
8

Lying Leg Curls
45x8
65x8
95x8
105x8
105x8
105x8

Squats
135x8
135x8
165x8
185x8
205x8
225x8
235x5

Leg Extensions (2 second hold on each rep)
90x8+15 partials out of the bottom
90x8+15 partials
90x8+15 partials

Smith Squats (wide stance/toes out)
135x12
175x12
175x12

- kept these light and I find when i got heavier my lower back floats.. perhaps the angle of the smith?

Stiff Legged Deads
140x10
140x10
140x10
140x10
 
Week 7 / Day 2 Chest/Shoulders/Triceps

This workout surprised me. Got home feeling rather tired, had a dose of Stimul8 Muscle, mixed up my intra and headed to the basement. Happy to report the bar moved extremely well today.

Quick warmup
Bar x 20 close grip
Bar x 20 normal
Bar x 20 wide


Flat Bench (sets of 8 till you cant hit 8)
135x8
155x8
175x8
195x8
215x8
235x6
245x3 (I had another in tank here, but no spot so racked it)


Incline Bench (sets of 6 till you cant hit 6)
135x6
155x6
175x6
195x6
205x6
215x6
225x4


Swiss Bar Press (with Band)
165x6+10 partials
175x6+10 partials
175x6+10 partials


Machine Flyes
100x10
100x10
100x10


DB Rear Side Laterals ss SpiderCrawls
20x20 / 3
20x20 / 3
20x20 / 3
20x20 / 3

Seated DB Press
40x8+4partials
45x8+4partials
45x8+4partials


VBar Tricep Pushdowns
110x12
110x12
110x12
110x12

OverHead Bent Over Extension - Rope
100x10
100x10
100x10
100x10
 
You using that new attachment for the flys?
 
Week 7 / Day 3 Back and Biceps

Pretty good workout today. With exception of rack pulls rest periods were 30 seconds... as i was pressed for time.

Chest Support DB Rows (Neutral Grip) ss Face Pulls to Chest
50x12 / 90x12
50x12 / 90x12
50x12 / 90x12

DB Pullovers
60x10
60x10
60x10

Wide Grip Pulldowns
160x10
160x10
160x10

- I have noticed I cannot pull as much weight on my new rack/lat attachment as on my smith lat attachment. 170 is about my max on the new, 210 on the smith one. When I was in Mexico the lat machine in the gym at the resort came in around 190 for my max. Interesting how they are all slightly different.

Rack Pulls
135x5
185x5
235x5
285x5
305x5
325x10 (1 rep, 10 seconds to reset, 1 rep, 10 secs, 1 rep.....)

Shrugs (2 second holds)
70x12
70x12
70x12


Seated Incline DB curls
25x10
25x10
25x10
25x10

Reverse Ez Bar Curls
70x15
70x15
70x15
 
You've earned it
 
Yesterdays workout...


Week 7, Day 4 Chest/Shoulder/Tri secondary

Up early for a good workout as I am not sure where Friday evening will find me. Feels good to get my session done though. This one had my upper body quite pumped!


Chest Tri Set

Swiss Bar Press ss Hex DB Press ss Machine Flyes
155x8 / 45x8 / 90x8
165x8 / 50x8 / 90x8
185x8 / 50x8 / 90x8
195x8 / 50x8 / 90x8

- hard squeeze on the hex press


Shoulder Tri Set

DB Press ss DB Laterals ss Face Pulls
45x10 / 20x10 / 90x10
50x10 / 20x10 / 90x10
50x10 / 20x10 / 90x10
50x10 / 20x10 / 90x10


Tri Superset

Close Grip Bench ss Vbar Pushdowns
155x10 / 100x15
165x10 / 100x15
175x10 / 100x15
175x10 / 100x15

- set 3 and 4 the vbar pushdowns were painful
 
Week 7 Day 5 Back and Bi's secondary

Up and at it this morning, have a packed day... ending it with a great meal out at the Keg Steakhouse... (mom's bday was last week so parents came into the city and my wife and I took them out for dinner). Meal was fantastic.

Straight Arm Pulldown
90x12
90x12
90x12

2 Arm DB Rows on Incline Bench
60x12
60x12
60x12

Low Cable Row
140x10
140x10
140x10

D Grip Pulldowns
160x10
160x10
160x10

Stretchers
120x12
120x12
120x12

FacePulls to Chest
90x15
90x15
90x15

Preacher Curls
80x10
90x10
90x10
90x10


Hammer Curls - both arms at once
30x10
30x10
30x10
30x10
 
Week 8 Day 1 LEGS

Going to try and get all my workouts in before work this week. Finding my days after work just packed, and feel my workouts will be much more productive fresh even if im pressed for time in the am. Typically rest periods will have to be down...not a bad thing.

Glute Ham Raise
10
10
10


Leg Press (in smith from floor) ss Leg Extensions
135x10 / 45x10
225x10 / 90x10
315x10 / 90x10
365x10 / 90x10
405x10 / 90x10


Smith 1.5 Squats (all the way down, half way up, back down, all the way up is one rep)
135x10
135x10
165x10
185x10


Lunges - front foot slightly elevated
BWx15
BWx15
BWx15

Leg Curls ss Stiff Leg Deadlifts
90x10+5p / 150x6
90x10+5p / 150x6
90x10+5p / 150x6
 
Week 8 / Day 2 Chest / Shoulders / Triceps

Really good session this morning, but it took alot out of me. Sitting here at work feeling quite lethargic.. Time for a coffee.

Swiss Bar Press (squeeze pecs hard to drive weight up)
145x8
165x8
185x8
195x8
195x8
195x8

Bench Press (lower to 3 inches above chest, hold for 2 seconds, lower to chest and explode up)
165x8
185x8
195x8
195x8

Machine Flyes
90x10
90x10
90x10
90x10 + 10 partials + 10 second hold

DB Side Laterals
15x15
15x15
15x15
15x15

- strict form to ear level


Bent Over Read Delt Raises ss Face Pulls
15x20 / 90x15
15x20 / 90x15
15x20 / 90x15
15x20 / 90x15


Seated Overhead DB Press
50x8
50x8
50x8


Vbar Pushdowns
100x12
100x12
100x12
100x12


Bent Over Rope Extensions
100x12
100x12
100x12
100x12
 
Rockin' these sessions you Beast!
 
Week 8 / Day 3 Back and Biceps

Quick workout this morning. Got it all in with short rest periods. Showered up, and headed out to work - car wouldnt start. So ended up the with the day off (as my commute is about 40 minutes). Mechanic said it was a fuse that had corroded... I guess $165 is better than 500-600 ... but sh1t!

One Arm Barbell Rows
50x8
70x8
90x8
90x8
90x8
90x8

DB Pullovers
60x10
60x10
60x10

Stretch Pulldowns
160x8
160x8
160x8

Reverse Grip Narrow PUlldowns
150x10
150x10
150x10

Face pulls to chest
90x12
90x12
90x12
90x12

EZ Preachers
90x6
95x6
100x6
100x6
100x6
100x6

Hammer Curls (both arms same time)
35x10
35x10
 
Man that sucks.
 
Worst part is that only $40 of that is the fuse likely, and very simply swapped, but not like you knew that without getting it diagnosed.

At least it wasn't a serious issue!
 
You must log in or register to reply here.
Back
Top