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Wasme's recomp journey....

Cars are "holes in the ground" that you throw money into!
 
RegisterJr said:
Man that sucks.
Click to expand...

Big time

Hyde said:
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!
Click to expand...

The fuse was $10, but he did give me another one and showed me where it would go. If it fails again we know there is a short.. and then i will swap fuses and trade my car in... i plan to this summer anyway... But i can imagine once they start ripping into the electrical the fee would skyrocket.

agreed!
 
Week 8 Day 5 Back and Bi's secondary

Been having a string of good workouts.. which is definitely a plus. Next two days are rest days. Hope everyone has a great weekend.

Straight Arm Pulldown
90x12
90x12
90x12
90x12

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

Low Cable Row
140x10
140x10
140x10
140x10

D Grip Pulldowns
160x10
160x10
160x10
160x10

Stretchers
120x12
120x12
120x12
120x12


EZ Curls
80x15
80x15
80x15
80x15



Hammer Curls - both arms at once
30x10
30x10
30x10
30x10
 
...last couple of days have been rest days. Funny thing is I'm itching to get to lifting tomorrow. Almost did this evening, but just didnt have the energy.
 
That's why I hate not lifting on the weekend - that's entirely too much free time for me to not pick something up and put it down.
 
Week 9 Day 1 Legs

Focus is on volume with some drop sets and iso holds

Body Weight Squats
10
10
10
10
10

Leg Press (in smith from floor)
135x10
225x10
275x10
325x10
375x10
425x10
445x10
455x10
drop 425x7
drop 375x8
drop 325x10
drop 275x10
drop 225x13
drop 135x21

- brutal

Leg Extensions
90x10
90x10
90x10

- 10 second iso hold on last rep of each set


Front Squats
Barx10
95x10
135x10
155x10
155x10

- for me this is always like starting over as i never do them


Lying Leg Curl ss Stiff Legged Deads
90x10 / 150x8
90x10 / 150x8
90x10 / 150x8
 
Weeble Woble Wasme - it has a nice ring to it. Brutal leg workout!
 
Week 9 Day 2 Chest/Shoulders/Triceps

Wheels are pretty sore today...and I think my chest will be tomorrow! Another great session

Swiss Bar Press
145x8
165x8
175x8
185x8
195x8
205x8
215x8
225x6

Incline Barbell Press
135x6
155x6
175x6
195x6
215x6
235x5

DB Bench Press
70x10
80x10
80x10
drop
60x9
drop
45x7


Machine Flyes
90x10
100x10
100x10

- last rep of each set, 10 second iso hold at the midway point


DB Side Laterals
17.5x15
17.5x15
20x15
20x15


Bent Over Rear Cable Crossovers (weight per tower)
20x30
25x25
25x20
30x15

- last two sets there were a few pauses to regain form

Seated DB Press
45x10
50x10
50x10
50x10

Rope Pushdowns
90x12
90x12
90x12
90x12

Bent Overhead Cable Extensions - Vbar Attachment
100x12
100x12
100x12
100x12

- usually do this with a rope, the different grip i found torched my tri's... will be using that again
 
Your volume is very impressive! I wish I was young again! Finaflex Freak!
 
Week 9 Day 3 Back (Yesterdays workout)

Didn't get chance to get this one posted yesterday, as my day just got away from me. Hate when that happens. Good workout though.

Meadows Rows
35x8
70x8
95x8
100x8
100x8
100x8
100x8


Chin Up Death (band assisted)
10 - wide
10 - wide
10 - shoulder width
10 - shoulder width
6 - neutral
6 - neutral


Tbar Rows (used an ez curl bar under my landmine - worked well)
100x8
120x8
140x8
140x8

Single Arm Supinated Pulldowns
55x20
55x20


Banded Good Mornings
15
15
15
15

Drag Curls
60x10
70x10
80x8
75x10
75x9
70x8
 
Week 9 Day 4 Chest/Shoulders/Tri Secondary Day

Wife and step son have been in Houston for 6 days... they arrive home tonight. So good this workout done, and then the house cleaned! haha

Chest Tri Set

Swiss Bar Press ss Hex DB Press ss Machine Flyes
155x8 / 50x8 / 100x10
165x8 / 50x8 / 100x10
185x8 / 50x8 / 100x10
185x8 / 50x8 / 100x10

- hard squeeze on the hex press
- flyes were to 10 and 2


Shoulder Tri Set

Face Pulls ss DB Laterals ss Front Plate Raise
100x10 / 20x10 / 25x10
100x10 / 20x10 / 25x10
100x10 / 20x10 / 25x10
100x10 / 20x10 / 25x10

- front raise to eyes with a 2 second hold each rep


Tri Superset

Close Grip Bench ss Vbar Pushdowns
155x10 / 100x15
165x10 / 100x15
175x10 / 100x15
185x10 / 100x15
 
wasme said:
But isn't it something that you just adapt and get used to?
Click to expand...

I'm telling you, if I performed your volume workouts, for an extended period of time, my body would rebel and demand rest!
 
Week 10 Day 1 Legs

Haven't been feeling the best mentally or physically over the last 1-2 weeks.. not sure what is up. Finding I'm getting out of breathe quickly and feel bloated... I am sure it will pass. Had a decent session today, just no enthusiasm

BW Squats
10
10
10
10

Leg Curls
45x12
70x12
95x12
100x12
100x12
100x12
drop
70x12
drop
45x10


Leg Press (in smith from floor) - 90 sec rest periods
135x20
225x20
275x20
325x20
375x20
425x17

Bulgarian Split Squats (back leg elevated)
20x8
30x8
35x8
40x8
drop
30x8
drop
25x5/6
drop
20x4

Banded Good Mornings
20
20
20
 
Week 10 Day 2 Chest/Shoulders/Triceps

Better mind set today, and got a great session in. Chest was pumped to the max by the end.


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

Machine Flyes
100x10
100x10
100x10

- 2 second pause on contraction


Flat Bench Press
135x6
185x6
205x6
215x6
225x6
225x6
drop
185x6
drop
155x4

Swiss Bar Press ss Band Over and Backs
155x8 / 10
175x8 / 10
195x7 / 10

- 2 second hard flex each rep

DB Side Laterals
20x10
20x10
20x10
20x10
drop
15x10
drop
10x7

Bent Over Rear Delt Flyes
20x20
25x15
25x12
30x9

SPiderCrawls
3
3
3

Vbar Extensions
90x12
100x12
110x12
110x12
110x12
drop
90x12
drop
70x9
 
Hyde said:
The cardiovascular and muscular endurance can be trained up, but considerations like what my knees or discs will tolerate are another thing.
Click to expand...

I hear ya... I know my lower back is alot better, but if i push it too much for too long it really starts to say FU
 
Week 10 Day 3 Back and Biceps

Rack pulls always make me a little nervous due to my back issues, so kept the form super tight and didnt push it too much.


Chest Supported Rows (incline bench)
135x15
155x12
165x10
165x8 + 10 second stretch


DGrip Pulldowns
160x10
160x10
160x10
160x10 + 5 second stretch
drop
120x8 + 5 second stretch
drop
90x6 ...no stretch


One Arm DB Row
80x8
80x8
80x8
80x8

Rack Pulls
135x5
185x5
225x5
275x5
275x5
275x5


Drag Curls
70x15
70x15
70x15
70x15

Preachers
90x6
90x6
90x6
 
wasme said:
I hear ya... I know my lower back is alot better, but if i push it too much for too long it really starts to say FU
Click to expand...

The story of my life. However I often wonder if it isn't just we are too overzealous when shifting gears and adding volume. Either way doing these workouts right now would break me!
 
MrKleen73 said:
The story of my life. However I often wonder if it isn't just we are too overzealous when shifting gears and adding volume. Either way doing these workouts right now would break me!
Click to expand...

You could be on to something there. I find once I feel better, I tend on most exercises to try to go from zero to 60 lol
 
Week 10 Day 4 Chest/Shoulders/Tri Secondary Day

Good a great one in this morning before work. Really like these tri set days... as the heart rate takes a pounding too.

Chest Tri Set

Swiss Bar Press ss Hex DB Press ss Machine Flyes
155x8 / 50x8 / 100x10
175x8 / 50x8 / 100x10
185x8 / 50x8 / 100x10
195x8 / 50x8 / 100x10

- hard squeeze on the hex press
- flyes were to 10 and 2


Shoulder Tri Set

Face Pulls ss DB Laterals ss Standing OHP
100x10 / 20x10 / 105x10
100x10 / 20x10 / 115x10
100x10 / 20x10 / 115x10
100x10 / 20x10 / 125x10




Tri Superset

Close Grip Bench ss Vbar Pushdowns
155x10 / 100x15
165x10 / 100x15
165x10 / 100x15
165x10 / 100x15
 
Week 10 Day 5 Back and Bi's secondary

Up and at it this morning. Loosened up and got it done. Have a good weekend all.

Straight Arm Pulldown
90x12
90x12
90x12
90x12

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

Low Cable Row
140x10
140x10
140x10
140x10

DB Pullovers
60x10
60x10
60x10
60x10

Stretchers
120x12
120x12
120x12
120x12


EZ Curls
80x15
80x15
80x15
80x15



Hammer Curls - both arms at once
30x10
30x10
30x10
30x10
 
Week 11 Day 1 Legs

Im home for a few days on a training course. Gotta love these virtual classrooms. This course is being taught in Boston, but it is fully interactive.. pretty cool. And nothing better than a good lunch time training session!

BodyWeight Squats
10
10
10
10

Leg Press (in smith from floor) - feet 4 inches apart, toes turned out
225x10
225x10
275x10
325x10
375x10
425x8

Goblet Squats
40x10
50x10
60x10
60x10

- down slow, pause, fire up

Barbell Squats
155x8
185x8
185x8
185x8

Leg Curls ss Banded Good Mornings
90x8 / 15
90x8 / 15
90x8 / 15
90x8 / 15
 
Week 11 Day 2 Chest/Shoulders/Triceps

Last two weeks of the program have less volume... but still a good intensity


Flat Bench
135x8
165x8
185x8
205x8
225x8
245x5


Incline Bench (slight incline)
185x12
185x12
185x11
185x9

- hold weight 2 inches over chest, for 2 seconds, then flex pecs the whole way up

Machine Flye
100x10
100x10
100x10
100x10

Bent Over Side Laterals
15x20
15x20
15x20
15x20

Front Plate Raise
25x10
25x10
25x10
25x10

- 2 second pause at eye level

SPidercrawls
3
3
3


Rope Pushdowns
90x12
90x12
90x12
90x12

Vbar Pushdowns
110x10
110x10
110x10
110x10
 
Yesterday was a forced rest day... not even sure how but I tweaked my back Tuesday evening. After a day of rest, it seems 80% better so was able to get in my back session as it was all either pulls or chest supported rowing.


Week 11 Day 3 Back and Biceps

One Arm Supinated Pulldowns
60x10
70x10
70x10
70x10

DGrip Pulldowns
160x10
160x10
160x10
160x10
drop
130x6
drop
110x7

Chest Support DB Rows (both arms at once)
70x8
70x8
70x8
70x8


Face Pulls to Chest
90x12
90x12
90x12
90x12


Hammer Curls
30x10
35x10
40x10
40x10

Ez Preachers
80x10
80x10
80x10
 
Hi all, sorry for not being on top of my log the last few days, nor everyone else's. I will get caught up.

My father (78) had a severe reaction to antibiotics he was prescribed for an infection, and is in ICU. I have tried to keep up my workouts (for the stress relief). It's horrible seeing someone I see as so strong and who always does everything for others, not themselves, nor able to do anything for themselves. Not only is he fighting the anaphylactic reaction to the antibiotics but now the infection is septic, but I am hoping it has all be caught early enough and with time and the great care he is receiving he will bounce right back.

Thought I would check in, try to read a few logs and take my mind off things...


Note: wrote this last night, and never hit send... smart!
 
Week 11 Day 4 Chest/Shoulders/Tri Secondary Day

Was a really good workout from Friday off last week.

Chest Tri Set

Swiss Bar Press ss Hex DB Press ss Machine Flyes
155x8 / 50x8 / 100x10
175x8 / 50x8 / 100x10
185x8 / 50x8 / 100x10
195x8 / 50x8 / 100x10

- hard squeeze on the hex press
- flyes were to 10 and 2


Shoulder Tri Set

Face Pulls ss DB Laterals ss Smith OHP
100x10 / 20x10 / 135x10
100x10 / 20x10 / 135x10
100x10 / 20x10 / 145x10
100x10 / 20x10 / 155x10




Tri Superset

Close Grip Bench ss Vbar Pushdowns
155x10 / 100x15
165x10 / 100x15
165x10 / 100x15
165x10 / 100x15
 
Week 11 Day 5 Back and Bi's secondary

Early Saturday morning session, before heading to my parents for the day... to find a very sick man.

Straight Arm Pulldown
90x12
90x12
90x12
90x12

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

Single Arm Lat Pulldown
60x10
60x10
70x10
70x10

DB Pullovers
60x10
60x10
60x10
60x10

Stretchers
120x12
120x12
120x12
120x12


EZ Curls
80x15
80x15
80x15
80x15



Hammer Curls - both arms at once
30x10
30x10
30x10
30x10
 
Week 12 Day 1 Legs

Got home from the hospital... not really knowing what to do with myself. So figured I should work some of my mental anguish off.

BodyWeight Squats
10
10
10
10

Leg Curls
70x10
80x10
90x10
90x10
100x10
drop
80x8
drop
60x8
drop
45x8


Leg Press (in smith from floor)
225x10
225x10
275x10
325x10
375x10
425x10
445x7

Leg Extensions
90x12
90x12
90x12
90x12


Barbell Squats
155x8
185x8
185x8
185x8

SLDL
140x10
140x10
140x10
 
Week 12 Day 2 Chest/Shoulders/Triceps

Just had a positive session...thanks to some pretty good news regarding my dad .... Some progress today. Antibiotics are getting one up on the sepsis. His blood pressure, temperature, breathing and level of blood oxygen all are back to pretty much normal. The severe shakes have all but gone too. But his kidneys are still dormant which is leaving him confused and a little delusional. It was explained to me that they arent clearing the creatinine and this is what happens. If they haven't 'woken' up in a couple of days he will need to go to a bigger hospital for ICU dialysis. So hopefully things just get going over night or something! If only it were that easy.

Swiss Bar Press
145x8
165x8
185x5
195x8
205x8
215x5

Incline Barbell Press
155x6
185x6
205x6
225x5
225x4
225x4

Neutral Grip DB Bench Press
70x8
70x8
70x8
70x8


Bent Over Side Laterals ss SPiderCrawls
20x10 / 3
20x10 / 3
20x10 / 3
20x10 / 3


Setaed DB Press
40x8
45x8
50x8
50x8

Pushdowns
90x12
90x12
90x12
90x12

Skullcrushers
70x12
70x12
70x12
70x12
 
Dude, killing it as always. My creativity in my home gym has diminished.

What does your bench look like?
 
Happy to hear the positive developments in regards to your dad. I know how difficult it is to see someone go through all of that. And thats just from seeing it in people I dont even personally know, let alone your own father. From the sounds of it, he's a fighter and has already started to win this fight too. Keep the faith, man.
 
Prayers for your Dad and family.
 
Thanks guys, I really appreciate it. He is doing ok. Out of ICU now and in a ward, but still an uphill battle. Would be nice if he could be out of the hospital and home for Easter. I have gotten a couple of workouts in, but been tough with work and travelling to and from the hospital. My parents live about an hour from Toronto, so that drive certainly adds to the day. Thanks again!
 
Week 12 Day 3 Back and Biceps (Thursday workout)

Just getting some updates in here ... was able to get my back workout in Thursday..

Chest supported DB rows (both arms at once)
50x12
60x12
70x12
80x12
80x10

Stretch Pulldowns
160x8
160x8
160x8
160x8


One Arm Pulldowns
70x12
80x12
80x12
80x12

FacePulls
90x12
90x12
90x12
90x12

DB Curls
35x8
35x8
35x8
35x8


Preacher Curls
90x8
90x8
90x6
 
Week 12 Day 4 Chest/Shoulders/Tri Secondary Day

Up early this morning to get this one done. Started with wet feet! Seems there was some sort of leak in the basement(we've had a fair bit of rain), got that cleaned up and fans on the carpet... and got my session done.

Chest Tri Set

Swiss Bar Press ss Hex DB Press ss Machine Flyes
155x8 / 50x8 / 100x10
175x8 / 50x8 / 100x10
185x8 / 50x8 / 100x10
195x8 / 50x8 / 100x10

- hard squeeze on the hex press
- flyes were to 10 and 2


Shoulder Tri Set

Face Pulls ss DB Laterals ss Smith OHP
100x10 / 20x10 / 135x10
100x10 / 20x10 / 135x10
100x10 / 20x10 / 145x10
100x10 / 20x10 / 155x10


Tri Superset

Close Grip Bench ss Vbar Pushdowns
155x10 / 100x15
165x10 / 100x15
165x10 / 100x15
165x10 / 100x15
 
Week 12 Day 5 Back and Bi's secondary

About to head out to see my dad, but got a great session in this morning... mindset positive!

Straight Arm Pulldown
90x12
90x12
90x12
90x12

2 Arm DB Rows on Incline Bench
60x12
70x12
70x12
70x12

Single Arm Lat Pulldown
70x10
70x10
80x10
80x10

DB Pullovers
60x10
60x10
60x10
60x10

Stretchers
120x12
120x12
120x12
120x12


EZ Curls
80x15
80x15
80x15
80x15



Hammer Curls - both arms at once
30x10
30x10
30x10
30x10
 
Still killing your lifts in spite of the extra time spent with your Dad. Did his kidneys improve?
 
kenpoengineer said:
Still killing your lifts in spite of the extra time spent with your Dad. Did his kidneys improve?
Click to expand...

The doctor said today that they are coming back good, but not there yet. Today though his hemoglobin was low - so they were doing a blood transfusion. I actually thing a fresh pint of blood might give him a bit of a kick start.

Thanks Mark.
 
Yo!

I fell behind. I'm glad your dad is improving.

Impressive workouts Simon!
 
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