Wasme's recomp journey....

[wasme]

Yo!

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

Impressive workouts Simon!

Thanks brother... he is doing much better just got home from Hospital.. i think he might be out in a few days!

 

[wasme]

Well my 12 week Meadows program is over.... was a lot of fun and pretty intense at times. I am hoping to still fly out to Florida with my daughter on the 21st for 6 nights. (As long as my father is out of hospital). SO in the mean time Im just going to do some of the workouts from the program or make my own as i go for the next 9-10 days...

Chest/Shoulders/Triceps - got this in early this morning...full / long day ahead.

Swiss Bar Press ss DB Lateral Raises
145x10 / 20x10
165x10 / 20x10
175x10 / 20x10
185x10 / 20x10


Incline Bench Press ss Front Plate Raise
155x8 / 25x10
185x8 / 25x10
205x8 / 25x10
215x8 / 25x10


Flat Bench ss Face Pulls
155x8 / 90x10
185x6 / 90x10
205x6 / 90x10
225x5 / 90x10


Machine Flies ss CGBP
90x10 / 135x10
90x10 / 155x10
90x10 / 165x10
90x10 / 175x10

Pushdowns
100x10
100x10
100x10
100x10

Good liftin' all!

 

[packers6211]

Frist off wicked updates and I still see my bro is hitting it super hard!!! 2nd your coming to Florida!!!! Dude that's only hours away from me!!!!! 3rd I found out now why I have had so many issues since last yr and haven't been myself. Low t4 so I'm on that lev something stuff.

 

[wasme]

Frist off wicked updates and I still see my bro is hitting it super hard!!! 2nd your coming to Florida!!!! Dude that's only hours away from me!!!!! 3rd I found out now why I have had so many issues since last yr and haven't been myself. Low t4 so I'm on that lev something stuff.

Pack... dude!

first off thanks man!
second...I will be in Venice, just south of Sarasota.
finally...glad you got things worked out with your physician!

 

[wasme]

Back and Bi's...

Early morning workout... then work. No hospital tonight as i got caught up at work. My mom said my dad was a little confused this morning and she was told over night. Doc said it was from the blood transfusions...

Straight Arm Pulldown
90x12
90x12
90x12
90x12

Rows on Incline Bench
140x12
140x12
140x12
140x12

Wide Grip Lat Pulldown
160x10
160x10
160x10
160x10

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

 

[kenpoengineer]

Maybe your Dad needs to be on TRT? How's his iodine, folate, Vitamin D, testosterone, free testosterone and estradiol levels?

 

[MrKleen73]

So happy to hear that your Father is doing better!!!! Dealing with what I have been lately has made me hyper aware of the emotional challenges in these types of situations. I bet that transfusion helps him a good bit. Way to set the example sticking with the lifts. I kind of dropped off the face of the earth with what has been going on with me. Now for the climb back up. I have some fat to lose and muscle to regain but I am not too bad off in the big picture.

 

[Hyde]

So happy to hear that your Father is doing better!!!! Dealing with what I have been lately has made me hyper aware of the emotional challenges in these types of situations. I bet that transfusion helps him a good bit. Way to set the example sticking with the lifts. I kind of dropped off the face of the earth with what has been going on with me. Now for the climb back up. I have some fat to lose and muscle to regain but I am not too bad off in the big picture.

You probably only look like me on a good day

 

[wasme]

You probably only look like me on a good day

LOL you crap me up bro

So happy to hear that your Father is doing better!!!! Dealing with what I have been lately has made me hyper aware of the emotional challenges in these types of situations. I bet that transfusion helps him a good bit. Way to set the example sticking with the lifts. I kind of dropped off the face of the earth with what has been going on with me. Now for the climb back up. I have some fat to lose and muscle to regain but I am not too bad off in the big picture.

Thanks Chris. I tell ya working out has kept things together for me. My wife, family are a great support, but that stress relief and mood enhancement from lifting (and listening to some heavy ass hard rock) keeps me going.

He is doing better with each day now. I am hoping he will be out of the hospital for my sons birthday on Tuesday. But need his strength to come back more...

Thanks again... to all for the support.

Maybe your Dad needs to be on TRT? How's his iodine, folate, Vitamin D, testosterone, free testosterone and estradiol levels?

Well if he gets that, i will want some of his blood!

Side note: no idea his values, but are those the ones to have the dr check to qualify for trt?

 

[wasme]

Leg Day....

Got a good session in this morning ... followed by a 5km walk. Trying to get some of those in to keep the back loose.

Leg Curls ss Body Weight Squats
75x10 / 10
95x10 / 10
95x10 / 10
95x10 / 10
95x10 / 10

Leg Press (in smith from floor)
225x15
315x15
405x15
405x13,2

Squats
135x8
185x8
225x8
225x8

Leg Extensions
90x12
90x12
90x12

SLDL
140x10
140x10
140x10
- back was nagging on these.

 

[kenpoengineer]

Well if he gets that, i will want some of his blood!

Side note: no idea his values, but are those the ones to have the dr check to qualify for trt?

Lol. The bloodwork tests needed for TRT qualification are TT, FT, Estradiol, FSH and LH. Vitamin D is a hormone that is important to check. Iodine is needed by the thyroid to control metabolism. Folate is needed by the heart.

 

[wasme]

Thanks Mark!

 

[wasme]

Happy Easter all...

Yesterday morning got a turkey on the Q... and proceeded to get in a good Chest/Shoulder/Tricep superset day. Then off to parents with meal all packed up. My dad had a good plate in the hospital, which was great. DR said he likely will get released Tuesday or Wednesday depending on his blood results. So a pretty good day.

That and after a 25 year absence from my life, I reconnected with my sister. It is crazy how when young, you can develop a grudge that lasts a life time. Thankfully, we both realise we have missed out on far too much... good thing we still have time!

DB press ss DB Lateral Raises
55x10 / 20x10
65x10 / 20x10
75x10 / 20x10
85x10 / 20x10


Incline Bench Press ss Front Plate Raise
155x8 / 25x10
185x8 / 25x10
205x8 / 25x10
215x8 / 25x10


Flat Bench ss Face Pulls
185x6 / 90x10
2055x6 / 90x10
215x6 / 90x10
225x5 / 90x10


Machine Flies ss CGBP
90x10 / 135x10
90x10 / 155x10
90x10 / 165x10
90x10 / 175x10

Pushdowns
100x10
100x10
100x10
100x10

 

[RegisterJr]

Awesome news about your dad being released and your reconnect with sis.

Uhhh... you're going to be so much closer to me yet so far always. Who all is traveling down?

 

[wasme]

Awesome news about your dad being released and your reconnect with sis.

Uhhh... you're going to be so much closer to me yet so far always. Who all is traveling down?

Thanks man... really hoping he can get out on Tuesday. That is my sons 22nd birthday. So would be the best present for him ever.


Just my daughter (19) and I are coming to Florida. Her last university exam is Thursday, and we leave Friday.

 

[wasme]

Back and Bi's

Dr said that my dad is not strong enough yet to go home tomorrow. There is no need to rush it and he is improving daily. Hopefully Thursday. As long as there is improvement all is good in my books. Although, be super nice for him to be in his own bed, and for my mom to not spend her days at the hospital.

Straight Arm Pulldown
90x12
90x12
90x12
90x12

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

Single Arm Lat Pulldown
70x10
80x10
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

 

[kenpoengineer]

Nice balanced arm workout. Glad to hear Dad is improving. Agree, that it's hard on your Mom having to go back and forth to hospital.

 

[wasme]

Nice balanced arm workout. Glad to hear Dad is improving. Agree, that it's hard on your Mom having to go back and forth to hospital.

Thanks! And ya, thankfully we got word today that tomorrow as long as his blood test in the am is good, he will be released!

 

[wasme]

Leg Day....

Quick session before work today... after work, back to the hospital to check in on my dad, and then take my son out for his 22nd birthday.

Leg Curls ss Body Weight Squats
75x10 / 10
95x10 / 10
95x10 / 10
95x10 / 10
95x10 / 10

Leg Press (in smith from floor) ss Leg Extensions
225x15 / 95x10
315x15 / 95x10
405x15 / 95x10
405x15 / 95x10

SLDL
135x8
145x8
145x8
145x8

 

[wasme]

Chest Triceps Shoulders

Great workout this morning before work. One more workout (Back/Bi's) then off to Florida on Friday morning.... pretty excited.

Dad, was released today too, 17 days in hospital - dare say he was emotional coming home. Expect him to be much better when im back. in a week.


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

 

[kenpoengineer]

Strong workout. Glad Dad is back home. Please get him to pursue TRT and checking full bloodwork for deficiencies.

 

[wasme]

Strong workout. Glad Dad is back home. Please get him to pursue TRT and checking full bloodwork for deficiencies.

I will certainly look into it. And thanks.

 

[packers6211]

Awesome workout as usual!! Very glad your pops is back and hopefully a safe and speedy recovery. Def agree on the trt as I've been on it since I was 28 and has changed my life completely.

 

[MrKleen73]

Happy to hear about your father!!!! Keep crushing as always Simon!

 

[wasme]

Awesome workout as usual!! Very glad your pops is back and hopefully a safe and speedy recovery. Def agree on the trt as I've been on it since I was 28 and has changed my life completely.

Thanks man, hell I need to get on TRT

Happy to hear about your father!!!! Keep crushing as always Simon!

Thanks Chris, means alot coming from a guy with your knowledge.

 

[wasme]

I have had about 10 days off. 7 of which in Florida (near Sarasota).

First off I want to say, beautiful part of the state. Siesta Key was amazing. Great beers to be had ( I mean Total Wine is crazy for selection haha). Bought two suitcases back. And the people, so friendly and everything was so clean. Certainly puts Buffalo and Detroit to shame.

I went with my 19 year old daughter. I think it is the best trip we have ever had, we got along famously. There is something about the sea that just brings out the kid in you as i felt like she was small all over again and I was a young dad. Those who know my history know I raised my children (21/19) from the ages (3/5) alone till I got married 5 years ago. It was nice having my little girl back again!

Amazing trip that totally revitalised me. So needed that.

Tomorrow, the work begins, time to shape up and cut some weight and build some muscle. Will program my own sessions for a couple of weeks before jumping into a new routine. That said, see you after legs!

 

[wasme]

Back at it this morning (May 1). A lighter (lower back friendly) leg workout. Felt good...

Leg Curls
60x10
80x10
90x10
100x10
100x10

- Bodyweight squats (x8) supersetted in with the leg curls


Leg Press (from floor in smith)
225x15
275x15
315x15
365x15
365x15

- all reps were rest paused

Leg Extensions
90x12
90x12
90x12
90x12

SLDL
140x10
140x10
140x10
140x10

Standing Calves
185x25
185x25
185x25
185x25
185x25
185x25

Tomorrow will be chest/shoulders.

 

[packers6211]

Nice leg day brother especially volume on the leg presses. How's the back holding up this year?

 

[wasme]

Nice leg day brother especially volume on the leg presses. How's the back holding up this year?

Thanks man... its has been better, but its decent. Funny thing though. The entire time i was in Florida - NO back pain. I was very relaxed and im thinking perhaps stress is playing a role in my back issues, at least to a degree.

 

[wasme]

Chest/Shoulders...

Last routine I was on had no dedicated arm day, so going to bring one back, prehaps add some shoulders to that day. And for a fifth day do a back/chest superset day.

Machine Flys
90x10
90x10
90x10
90x10

Flat Bench
135x10
185x10
205x10
205x10
205x10
205x10

Incline Bench
185x6
185x6
185x6
185x6

DB Hex Press
40x10
45x10
50x10
50x10

DB Lateral Raises
17.5x12
20x12
20x12
20x12

Front Plate Raise
25x12
25x12
35x12
35x12

Standing BB Overhead Press
115x10
125x10
135x10
135x8

SpiderCrawls
3
3
3

 

[Hyde]

Your trip sounds excellent. We went to Charlotte, North Carolina for 4 days and it was so great as well. Drivers were probably more rude but the weather and city were beautiful, and food was great as well. I would go back in a heartbeat.

A little vacay in the sun does the mind and body good!

 

[MrKleen73]

Damn Simon!!!! You put up those numbers for reps on OHP after all of the pressing and shoulder raises!!! FUKKING BEAST!!!! Sorry but that was worthy of the reaction!

 

[packers6211]

I def believe in the stress issue, I think it's related to several things we deal with. Still can't believe you were that close to me and didn't visit lol jk!

 

[wasme]

Your trip sounds excellent. We went to Charlotte, North Carolina for 4 days and it was so great as well. Drivers were probably more rude but the weather and city were beautiful, and food was great as well. I would go back in a heartbeat.

A little vacay in the sun does the mind and body good!

So true! So nice to relax and escape life and feel the warmth of the sun! Glad you had a great trip!

 

[wasme]

Damn Simon!!!! You put up those numbers for reps on OHP after all of the pressing and shoulder raises!!! FUKKING BEAST!!!! Sorry but that was worthy of the reaction!

haha! Thanks Chris, I'll attribute that one to lots of rest. My shoulders felt good...

 

[wasme]

I def believe in the stress issue, I think it's related to several things we deal with. Still can't believe you were that close to me and didn't visit lol jk!

Weren't you in a different state? Alabama right?

 

[wasme]

Back....

Straight Arm Pushdowns
90x10
90x10
90x10
90x10

Two arm DB Incline Rows - bench supported
60x10
70x10
70x10
70x10


Wide Grip Lat Pulldowns
160x10
160x10
160x10
160x10


DB Pullovers
55x10
55x10
55x10
55x10


Stretchers
140x10
140x10
140x10
140x10

 

[kenpoengineer]

Time with daughter = priceless. Beast mode ON!

 

[wasme]

Time with daughter = priceless. Beast mode ON!

Agree totally about time with my daughter. Thanks Mark.

 

[wasme]

Triceps/Biceps

Rope Pushdowns ss EZ Bar Curls
70x10 / 60x10
80x10 / 70x10
90x10 / 80x10
90x10 / 90x10
90x10 / 90x10
90x10 / 90x10

Close Grip Bench ss Alternating DB Curls
155x10 / 30x10
165x10 / 35x10
175x10 / 35x10
175x10 / 35x10


Vbar Pushdowns ss Hammer Curls (both arms same time)
100x10 / 35x8
100x10 / 35x8
100x10 / 35x8
100x10 / 35x8


Bent Over Overhead Rope Extensions ss Reverse Curls
100x10 / 70x10
100x10 / 70x10
100x10 / 70x10
100x10 / 70x10


Arms were pretty pumped by the end of this one. Felt good to get a dedicated arm day in.

 

[wasme]

Chest/Back...

This was a fun session, all supersetted with really no rest periods.

Then off to my parents. Made the chicken/ribs/sausages on the bbq... Dad is doing much better. Seems back to himself, just tired...will take some time for his body to get itself back to how he was before he was ill. But he's good. Thanks again to all for the well wishes/concern.

Bench Press ss D Grip Pulldowns
135x10 / 140x10
135x10 / 140x10
185x10 / 160x10
185x10 / 160x10
195x10 / 160x10
205x8 / 160x10


Incline Bench Press ss Wide Grip Pulldowns
185x8 / 160x10
185x8 / 160x10
185x8 / 160x10
185x8 / 160x10


Hex Press ss Narrow grip pulldowns (hands facing)
50x10 / 160x10
50x10 / 160x10
50x10 / 160x10
50x10 / 160x10


Machine Fly ss Face Pulls
90x10 / 90x10
90x10 / 90x10
90x10 / 90x10
90x10 / 90x10

 

[wasme]

5/8/2017

Started a new program today... strength/mass program (3 heavy days (10 sets of 3) / 3 hypertrophy 'assist' days (3 sets of 8-12)). Looks interesting and going to give it my all and see how my back holds up.

Week 1 / Day 1

Legs

- 2 sets of body weight squats
135x8
155x8
175x8
195x3
195x3
195x3
195x3
195x3
195x3
195x3
195x3
195x3
195x3

- next week I will increase by either 10 or 20 lbs..

Tomorrow will be leg assistance...

Followed up this session with a 40 minute fast paced walk.

 

[wasme]

5/9/2014 Leg Assistance Day...

To say my legs are sore would be an understatement. They ache lol. "Leg assistance" isnt the word for it. I think these 12 weeks are going to be a blast.

Rest periods were 1 minute between sets or supersets.

Leg Press (in smith from floor, pause at bottom of each rep)
225x12
315x12
365x12
385x12
385x12
385x10

Leg Extensions superset Leg Curls
90x12 / 90x10
90x12 / 90x10
90x12 / 90x10

Lunges (DB in hands, weight is per db)
25x10
25x9
25x8

Stiff Legged Deads
120x12
120x12
120x12

Standing Calf Raises
160x20
160x20
160x20
160x20


Got out at lunch today at work.. and did a fast paced 4.2km walk.

Bench day tomorrow...

 

[wasme]

5/10/2017 Chest

Legs doms very apparent all day. Went for a long walk at lunch to stretch them out. Felt good.

After work, go Bench day in....

Warmup:
20 bar wide
20 bar narrow
20 bar mid grip
Band over and backs 2 sets of 15

135x10
155x10
185x10
195x3
205x3
205x3
205x3
205x3
205x3
205x3
205x3
205x3
205x3
205x3

- all reps were paused 2 seconds on chest before firing up.

Next week I will increase to 215, maybe 225...we'll see.

 

[Hyde]

Always go up the least amount necessary. Absolutely, positively do not go up 20lbs on either lift. You have 12 weeks to ramp. Adding only 5lbs a week will have you hitting 60 more lbs/set in just 3 months! Tell me that won't force new adaptations

 

[wasme]

5/11/2017 Chest Accessory (Shoulders, Triceps, Chest)

Good workout today...

Seated Over Head Barbell Press
- 2 warmups with just the bar
95x12
105x12
115x12
125x10
125x8
125x8


DB Lateral Raises
20x10
20x10
20x10


DB Shrugs
70x12
70x12
70x12


Swiss Bar Bench Press
145x12
175x12
175x12
175x12

Close Grip Bench
175x10
175x10
175x10

Rope Pushdowns
90x12
90x12
90x12

Vbar Pushdowns
110x10
110x10
110x10


DB Standing Calf Raises
70x25
70x25
70x25
70x25

Ab wheel
10
10
10
10

 

[wasme]

Always go up the least amount necessary. Absolutely, positively do not go up 20lbs on either lift. You have 12 weeks to ramp. Adding only 5lbs a week will have you hitting 60 more lbs/set in just 3 months! Tell me that won't force new adaptations

You are right... thanks for the reality check lol

Tomorrow is Deads... which can wreak havoc on my back. And is one of the reasons I am more hopeful of getting through the 12 weeks than anything lol. I do have a trap bar though, so might do trap bar deads instead of straight bar. Either that or less weight on straight and hold at the top for a couple of seconds each rep, for more grip/trap engagement. And of course a reset at the bottom. Thoughts? MrKleen73 would like your thoughts too. And actually any of you other work horses!

- Work sets are 10 sets of 3 reps

 

[Hyde]

If trap bar puts you in a less compromising position then I would choose it for the purpose of lower body hypertrophy.

 

[MrKleen73]

5/8/2017

Started a new program today... strength/mass program (3 heavy days (10 sets of 3) / 3 hypertrophy 'assist' days (3 sets of 8-12)). Looks interesting and going to give it my all and see how my back holds up.

Week 1 / Day 1

Legs

- 2 sets of body weight squats
135x8
155x8
175x8
195x3
195x3
195x3
195x3
195x3
195x3
195x3
195x3
195x3
195x3

- next week I will increase by either 10 or 20 lbs..

Tomorrow will be leg assistance...

Followed up this session with a 40 minute fast paced walk.

Nice plan, curious on the layout of it. From reading further on it looks like it is similar to the TNation workout where you lift heavy one day then follow it up with a pump day to really shuttle the nutrients into the muscle as well as create some metabolic stress. Should work nicely.

Always go up the least amount necessary. Absolutely, positively do not go up 20lbs on either lift. You have 12 weeks to ramp. Adding only 5lbs a week will have you hitting 60 more lbs/set in just 3 months! Tell me that won't force new adaptations

Precisely and the more points of adaptation the more opportunity for progress.

You are right... thanks for the reality check lol

Tomorrow is Deads... which can wreak havoc on my back. And is one of the reasons I am more hopeful of getting through the 12 weeks than anything lol. I do have a trap bar though, so might do trap bar deads instead of straight bar. Either that or less weight on straight and hold at the top for a couple of seconds each rep, for more grip/trap engagement. And of course a reset at the bottom. Thoughts? MrKleen73 would like your thoughts too. And actually any of you other work horses!

- Work sets are 10 sets of 3 reps

My two recommendations for you would be:
A) Never go over an RPE8 in training. Trust me 10x3 volume with an RPE8 is MORE THAN ENOUGH for you to keep making steady and consistent gains, starting with an RPE7 might be the way to go and gradually build up to that RPE8.
B) Stick with the hex bar deads on this one. In all honesty you can pretty much get everything you want out of the hex dead, or deadsquat... If you are never planning on doing a powerlifting meet I would simply retire straight bar deads permanently due to the risk reward ratio being tipped heavily toward the risk side for you.

If trap bar puts you in a less compromising position then I would choose it for the purpose of lower body hypertrophy.

This, and it would actually give you more overall muscle stimulation than a straight bar deadlift. While the lower back is not quite as taxed, the quads being more involved more than make up for the difference in total muscle recruitment, while still offering plenty resistance to the erectors.

 

[wasme]

If trap bar puts you in a less compromising position then I would choose it for the purpose of lower body hypertrophy.

Thanks, I did just this!

My two recommendations for you would be:
A) Never go over an RPE8 in training. Trust me 10x3 volume with an RPE8 is MORE THAN ENOUGH for you to keep making steady and consistent gains, starting with an RPE7 might be the way to go and gradually build up to that RPE8.
B) Stick with the hex bar deads on this one. In all honesty you can pretty much get everything you want out of the hex dead, or deadsquat... If you are never planning on doing a powerlifting meet I would simply retire straight bar deads permanently due to the risk reward ratio being tipped heavily toward the risk side for you.

This, and it would actually give you more overall muscle stimulation than a straight bar deadlift. While the lower back is not quite as taxed, the quads being more involved more than make up for the difference in total muscle recruitment, while still offering plenty resistance to the erectors.

Noted! And thanks for the advice as usual! Appreciate it guys.