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Wasme's recomp journey....

5/12/2017 Deads..

This was fridays workout... was excellent!

Used the trap/hex bar and had no lower back discomfort.

Hex Bar Deadlifts
155x10
185x10
225x5
245x3
265x3
285x3
285x3
285x3
285x3
285x3
285x3
285x3
285x3
285x3
285x3
 
5/13/2017 Back and Bicep Secondary

Had a great session this morning. Then steam cleaned the floor in my basement gym. We had some crazy rainfall last week, and unfortunately the basement took on some water - so I wanted to make sure the affected areas did not have any mold/mildew.. came up perfectly. And already pretty much dry.


Straight Arm Pulldowns
90x12
90x12
90x12

Wide Pull Up (Band assisted)
10
10
8

Lat Pulldowns Wide Grip
160x10
160x10
160x10

Chest Supported 2 Arm DB Row (on incline bench)
60x12
60x12
60x12

- the program called for barbell rows, but again these are not back friendly for me...

Low Cable Row
140x10
140x10
140x10

Face Pulls
90x12
90x12
90x12

Preacher Curls
70x12
95x8
90x8
90x8

- 95 was a major struggle so lowered the weight a tad

Hammer Curls (both arms same time)(
30x12
30x12
30x12

Reverse Curls
70x8
70x9
70x8


Abs
Planks

Cavles
Calf raises with DB's (70's)


To all the moms out there, have a very happy Mother's Day!
 
You sir are a crazy, freakin' BEAST! That is all.
 
5/15/2017 LEGS

Squat day was upon me today! Moved up from 185 to 195 and got all reps in so next week 205 is the number. Weird though, after deadlift day, I noticed my right arm (mid forearm to mid bicep) extremely sore. Almost like I have done 100 curls. That flared up today on my 6th work set. Pushed through but really annoyed me. Reminded me of the bicep pain that RegisterJr has mentioned in the past. I hope this doesnt become a thing.

BWx10
BWx10
135x10
155x10
175x6
195x3
195x3
195x3
195x3
195x3
195x3
195x3
195x3
195x3
195x3
 
5/16/2014 Leg Assistance Day...

Legs felt good this morning, and was able to wreck them just a little more. Arm pain was still there, even though i really wasnt them...

Rest periods were 1 minute between sets or supersets.

Leg Press (in smith from floor, pause at bottom of each rep)
225x12
315x12
375x12
395x12
395x12
395x12

- up 10 from last week

Leg Extensions superset Leg Curls
90x12 / 90x12
90x12 / 90x11
90x12 / 90x9

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

Stiff Legged Deads
120x12
120x12
120x12

Standing Calf Raises
160x20
160x20
160x20
160x20
 
wasme said:
5/15/2017 LEGS

Squat day was upon me today! Moved up from 185 to 195 and got all reps in so next week 205 is the number. Weird though, after deadlift day, I noticed my right arm (mid forearm to mid bicep) extremely sore. Almost like I have done 100 curls. That flared up today on my 6th work set. Pushed through but really annoyed me. Reminded me of the bicep pain that RegisterJr has mentioned in the past. I hope this doesnt become a thing.

BWx10
BWx10
135x10
155x10
175x6
195x3
195x3
195x3
195x3
195x3
195x3
195x3
195x3
195x3
195x3
Click to expand...

Sounds like you pissed of your brachialis! WooHoo!!!! All those sets of deads can get you if not used to doing them. Make sure you are not hitching with the bar. NEVER pull with your hands in an attempt to get the weight up. Sounds like you might have accidentally bent your arm while pulling. That can light that area up pretty quickly. Start icing the biceps / inner elbow area a few times a day as well as digging your thumb down into the sore area and trapping the knot / sore area between your thumb and the bone and then just curl your arm up and down 5-10 times then feel around and go at it from a slightly different angle and keep curling the arm. This will help align the fibers and keep them in line so that the scar tissue the healing creates is not bound up scar tissue and keeps all of the fibers in line instead of enmeshed and less flexible.
 
MrKleen73 said:
Sounds like you pissed of your brachialis! WooHoo!!!! All those sets of deads can get you if not used to doing them. Make sure you are not hitching with the bar. NEVER pull with your hands in an attempt to get the weight up. Sounds like you might have accidentally bent your arm while pulling. That can light that area up pretty quickly. Start icing the biceps / inner elbow area a few times a day as well as digging your thumb down into the sore area and trapping the knot / sore area between your thumb and the bone and then just curl your arm up and down 5-10 times then feel around and go at it from a slightly different angle and keep curling the arm. This will help align the fibers and keep them in line so that the scar tissue the healing creates is not bound up scar tissue and keeps all of the fibers in line instead of enmeshed and less flexible.
Click to expand...

Thanks Chris! I am at home this week doing another VMare course (gotta love anyware / virtual classroom training). Doing what you said... thanks man. Appreciate the advice. Friday I will be sure to keep the arms locked and use as hooks...
 
wasme said:
Thanks Chris! I am at home this week doing another VMare course (gotta love anyware / virtual classroom training). Doing what you said... thanks man. Appreciate the advice. Friday I will be sure to keep the arms locked and use as hooks...
Click to expand...

Excellent, that should really help. I have torqued my brachialis by hitching and it really sucked!!!! The issue I am having with my left elbow on pull ups may very well be related to me slightly hitching a while back. It only shows it's ugly head when doing pronated grip pull ups. However it is improving, but I need to go to my ART guy.
 
5/17/2017 Chest

Good bench work this morning... up 10lbs. Right arm did start nagging as time when on, but have been working my thumb in there as advise to rehab it somewhat.


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

135x10
155x10
185x10
205x3
215x3
215x3
215x3
215x3
215x3
215x3
215x3
215x3
215x3
215x3

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

Next week I will increase to 225....
 
I am loving the simplicity of this workout!!!!
 
5/18/2017 Chest Accessory (Shoulders, Triceps, Chest)

Good workout today...

Seated Over Head Barbell Press
- 2 warmups with just the bar
95x12
105x12
115x12
125x11
125x10
125x10


DB Lateral Raises
20x10
20x10
20x10


DB Shrugs
80x12
80x12
80x12


Swiss Bar Bench Press
145x12
165x12
185x10
185x9
185x10

Close Grip Bench
135x12
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
 
Heavy seated OHP!
 
5/19/2017 Deads with Hex/Trap Bar

No arm issues with deads this week. So hopefully things are improving there. While ramping up, I did feel my lower back at 285 so continued with the sets of 3 there. Will try to move up next week.

Deadlifts
155x10
185x10
225x5
245x3
265x3
285x3
285x3
285x3
285x3
285x3
285x3
285x3
285x3
285x3
285x3

Calves (standing with DB's in each hand)
60x25
60x25
60x25
60x25

Crunches
25
25
25
25
 
wasme said:
5/19/2017 Deads with Hex/Trap Bar

No arm issues with deads this week. So hopefully things are improving there. While ramping up, I did feel my lower back at 285 so continued with the sets of 3 there. Will try to move up next week.

Deadlifts
155x10
185x10
225x5
245x3
265x3
285x3
285x3
285x3
285x3
285x3
285x3
285x3
285x3
285x3
285x3

Calves (standing with DB's in each hand)
60x25
60x25
60x25
60x25

Crunches
25
25
25
25
Click to expand...

Way to adjust on those deads!!! If you notice it trying to tweak a little again I would put 2 45's on the floor and set the bar on top of that to bring you up about 1.5 inches. Should make the difference in leverage to keep the back happier.
 
MrKleen73 said:
Way to adjust on those deads!!! If you notice it trying to tweak a little again I would put 2 45's on the floor and set the bar on top of that to bring you up about 1.5 inches. Should make the difference in leverage to keep the back happier.
Click to expand...

Thanks Chris. I will definitely give that a try.
 
5/20/2017 Back and Bicep Secondary

Had a great session this morning. Off to my sister in laws shortly for a bbq. Got the cooler well stocked with some nice craft beer selections!


Straight Arm Pulldowns
90x12
90x12
90x12

Wide Pull Up (Band assisted)
10
10
10

Lat Pulldowns Wide Grip
160x12
160x10
160x9

Chest Supported 2 Arm DB Row (on incline bench)
70x10
70x10
70x10



Low Cable Row
140x12
140x12
140x11

Face Pulls
90x12
90x12
90x12

Preacher Curls
85x12
90x11
90x9
90x8


Hammer Curls (both arms same time)(
35x12
35x12
35x12

Reverse Curls
70x10
70x10
70x10
 
Yo, what program are you on?
 
Very solid lifts my friend. How's the daughter doing these days? My oldest is about to be in 10th grade wth man I'm old.
 
5/22/2017 LEGS

Squat day was upon me today! Moved up from 195 to 205. Very happy that I am not having any back issues thus far (touch wood).

Adding some daily cardio as well. At this point a 5km walk/run testing how that affects things.

BWx10
BWx10
135x10
155x10
175x10
205x3
205x3
205x3
205x3
205x3
205x3
205x3
205x3
205x3
205x3
 
5/23/2017 Leg Assistance Day...

This one started with a 5km walk/run... (about 3.5km was ran)

Rest periods were 1 minute between sets or supersets.

Leg Press (in smith from floor, pause at bottom of each rep)
225x12
315x12
375x12
395x12
395x12
395x12


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

Lunges (DB in hands, weight is per db)
25x12
25x10
25x9

Stiff Legged Deads
120x12
120x12
120x12
 
Nice work as usual Sir!
 
5/24/2017 Chest

4km walk before this session. Then another 4km at lunch time. No running today, to give the lower back and knees a rest.


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

135x10
165x10
195x10
215x3
225x3
225x3
225x3
225x3
225x3
225x3
225x3
225x3
225x3
225x3

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

Last set was tough as hell, but got it .... 235 next week... should be interesting.
 
5/25/2017 Chest Accessory (Shoulders, Triceps, Chest)

Absolutely pouring with rain here today, went right to the basement and got my weights out of the way. Hopefully get a long walk in later. Will run tomorrow.

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


DB Lateral Raises
20x10
20x10
20x10


DB Shrugs
80x12
80x12
80x12


Swiss Bar Bench Press
145x12
165x12
185x11
185x10
185x9

Close Grip Bench
135x12
175x10
175x8
175x9

- didnt do quite as well on these this week

Rope Pushdowns
90x12
90x12
90x12

Vbar Pushdowns
110x10
110x10
110x10


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

Ab wheel
10
10
10
10
 
5/26/2017 Deads with Hex/Trap Bar

Last week 285 played on my lower back a little. But still went for 295, got 5 sets in no problem, so figured the last five I'd bump up and push a bit more. 305, was good till the last couple of sets where I then felt it. I had a really good warm up (walk/run) though which I think helped stave off anything. Next week will be 305...as I only got 5 sets at that weight in.

Deadlifts
155x10
185x8
235x5
255x3
275x3
295x3
295x3
295x3
295x3
305x3
305x3
305x3
305x3
305x3
305x3
 
5/27/2017 Back and Bicep Secondary

Got out for a run this morning... lower back wasnt so fond of that idea.. perhaps slept wrong. Mind you it didnt hamper my workout at all.


Straight Arm Pulldowns
90x12
90x12
90x12

Wide Pull Up (Band assisted)
12
12
10

Lat Pulldowns Wide Grip
160x12
160x9
160x9

Chest Supported 2 Arm DB Row (on incline bench)
70x12
70x12
70x12



Low Cable Row
140x12
140x12
140x12

Face Pulls
90x12
90x12
90x12

Preacher Curls
85x12
90x10
90x9
90x7


Hammer Curls (both arms same time)
35x12
35x12
35x12

Reverse Curls
70x10
70x10
70x10
 
Your volume is so impressive! Brother Beastman!
 
5/29/2017 LEGS

Another good squat day... Started the day with a 4km walk...then right to squats.


BWx10
BWx10
135x10
155x10
185x8
215x3
215x3
215x3
215x3
215x3
215x3
215x3
215x3
215x3
215x3
 
Those high volume sets were stressing me out
 
Liking the look of everything lately. I have been trying to ramp things back up as well - hope your back continues to let you do the work you are capable of!
 
Wasme any idea on what all can trigger bloatness every single day. I told you I got put on levoxy t4 for low end levels, and then month later he added the armour thyroid. I've been on the combo now close to a month, yet no weight loss, and feel lethargic. Problem is not matter what I eat no matter how lil or how much I eat I'm bloating severly. They already did an endo and said it was a small hernia that didn't need removed.
 
Hi Pack! I suffer from bloating as well and found these possibilities for the cause:
1) Artificial sweeteners
2) High carbs
3) Gluten/wheat intolerance
4) Dairy intolerance
5) High sodium, not enough potassium to balance
6) Not enough fiber in the diet
7) High estradiol
8) Not enough water in the diet
9) Anterior Pelvic Tilt (big belly area)
10) Probiotic need
11) Not enough stomach acid, supplement Betaine Hydrochloride

Hope that helps.
 
Hyde said:
Liking the look of everything lately. I have been trying to ramp things back up as well - hope your back continues to let you do the work you are capable of!
Click to expand...

Thanks brother me too!

packers6211 said:
Wasme any idea on what all can trigger bloatness every single day. I told you I got put on levoxy t4 for low end levels, and then month later he added the armour thyroid. I've been on the combo now close to a month, yet no weight loss, and feel lethargic. Problem is not matter what I eat no matter how lil or how much I eat I'm bloating severly. They already did an endo and said it was a small hernia that didn't need removed.
Click to expand...

Looks like Mark has alot of great things to look at.
 
5/30/2017 Leg Assistance Day... YESTERDAY

This one started with a 5km walk/run... (about 4.3km was ran)

Rest periods were 1 minute between sets or supersets.

Leg Press (in smith from floor, pause at bottom of each rep)
225x12
315x12
375x12
395x12
395x12
395x12


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

Lunges (DB in hands, weight is per db)
25x12
25x12
25x10

Stiff Legged Deads
120x12
120x12
120x12
 
5/31/2017 Chest

5km walk/run before this session. Really pushed hard and was surprised to get all sets in... feeling strong.

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

135x10
165x10
195x10
215x3
235x3
235x3
235x3
235x3
235x3
235x3
235x3
235x3
235x3
235x3

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

Going for 245 next week!
 
kenpoengineer said:
Hi Pack! I suffer from bloating as well and found these possibilities for the cause:
1) Artificial sweeteners
2) High carbs
3) Gluten/wheat intolerance
4) Dairy intolerance
5) High sodium, not enough potassium to balance
6) Not enough fiber in the diet
7) High estradiol
8) Not enough water in the diet
9) Anterior Pelvic Tilt (big belly area)
10) Probiotic need
11) Not enough stomach acid, supplement Betaine Hydrochloride

Hope that helps.
Click to expand...

Many of these apply to me too. Great list
 
6/1/2017 Chest Accessory (Shoulders, Triceps, Chest)

Had a great run this morning... no walking, and back felt really good. Got 5km in then down to the basement for my session. Strength tapered midway... rep counts were down a little from last week.

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


DB Lateral Raises
20x10
20x10
20x10


DB Shrugs
80x12
80x12
80x12


Swiss Bar Bench Press
145x12
165x12
185x8
185x8
185x7

Close Grip Bench
135x12
165x9
165x8
165x9

Rope Pushdowns
90x12
90x12
90x12

Vbar Pushdowns
110x10
110x10
110x10


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

Ab wheel
10
10
10
10
 
I got your email, thank you. You just repeat it every week?
 
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