Wasme's recomp journey....

MrKleen73 said:
Personally that would be the wrong direction to go during the deload. Slow controlled contractions take a toll on the CNS as well. Just go with explosive lifts and controlled negatives. It will give you the most CNS recovery.
Click to expand...

No i meant this week when i start back up (on the secondary days)
 
8/21/2017

Here we go with round two!! Thanks for following along all. As per norm any feedback is welcome and appreciated.

Week 1 / Day 1

4 km walk for some cardio.

Legs

- 2 sets of body weight squats
135x8
185x5
235x3
235x3
235x3
235x3
235x3
235x3
235x3
235x3
235x3
235x3

4 weeks ago, I had gotten to 275 ( although I didnt get all my sets in, so will add 10 lbs next week and get back to that and beyond)

Tomorrow will be leg assistance...
 
8/22/2017 Leg Assistance Day

4km walk then down to do legs..

Rest periods were 1 minute between sets or supersets.

Leg Press (in smith from floor, pause at bottom of each rep)
225x12
315x12
375x12
405x12
405x12
405x12


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

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

Stiff Legged Deads
120x12
120x12
120x12

with the exception of lunges (last round was 35's) everything was where i left off. That said this felt gruelling
 
How do You feel after this kind og training legs???

Why do You train only legs day by day?
 
Janet64 said:
How do You feel after this kind og training legs???

Why do You train only legs day by day?
Click to expand...

First off welcome!!

I made some pretty good strength gains the first time round on this program.

It is part of the programming... heavy legs day 1, secondary legs day 2, heavy chest day 3, secondary chest/shoulders/triceps day 4, heavy back day 5, secondary back and biceps day 6...
 
8/23/2017 Chest

Day 3 of Week 1..

Started the bench day off with a 4km walk, and the weight 20lbs lighter than the last week of my previous run with this. @ 235, no issues at all... weight felt heavy but bar moved fluidly.

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

135x5
185x5
235x3
235x3
235x3
235x3
235x3
235x3
235x3
235x3
235x3
235x3
235x3
 
Steady and consistent. You're motivating sir
 
8/24/2017 Chest Accessory (Shoulders, Triceps, Chest)

4km run then to the basement.

Seated Over Head Barbell Press
- 2 warmups with just the bar
75x12
95x12
115x12
135x10
135x9
135x9



DB Lateral Raises
20x10
20x10
20x10


DB Shrugs
70x12
70x12
70x12


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



Close Grip Bench
135x12
155x10
155x9
155x9



Rope Pushdowns
90x12
90x12
90x12

Vbar Pushdowns
100x10
100x10
100x10


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

Ab wheel
10
10
10
10
 
Strong OH pressing there ay.
 
8/25/2017 Deads with Hex/Trap Bar

4km run before lifting.

325 was heavy... but got through them all. Slight back aggravation but nothing to really worry about. Today I feel fine.

Deadlifts
155x5
205x5
255x3
295x3
325x3
325x3
325x3
325x3
325x3
325x3
325x3
325x3
325x3
325x3
 
8/26/2017 Back and Bicep Secondary

Started the day with a 4.5km walk, then on to my workout.. Happy with week 1.


Straight Arm Pulldowns
90x12
90x12
90x12

Wide Pull Up (Band assisted)
10
10
10

Lat Pulldowns Wide Grip
120x12
120x12
120x12

Chest Supported Barbell Rows (on incline bench)
125x12
125x12
125x12


Low Cable Row
120x12
120x12
120x12

Face Pulls
90x12
90x12
90x12

Preacher Curls
85x12
90x10
90x10
90x10


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

Reverse Curls
70x10
70x10
 
8/28/2017 LEGS

Week 2 begins...Early start today... 4km walk at lunch time, then squat day after work

BWx10
BWx10
135x5
195x5
245x3
245x3
245x3
245x3
245x3
245x3
245x3
245x3
245x3
245x3

Standing Calf Raises
185x20
185x20
185x20
185x20
185x20

Crunches
20
20
20
20
20

- was really happy with the squats as I felt those were the best 10 sets I have ever done both form and power..
 
8/29/2017 Leg Assistance Day

4km walk at lunch time, then after work legs..

Rest periods were 1 minute between sets or supersets.

Leg Press (in smith from floor, pause at bottom of each rep)
225x12
315x12
375x12
405x12
405x12
405x12


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

Lunges (DB in hands, weight is per db)
30x12
30x12
30x12

Stiff Legged Deads
120x12
120x12
120x12

- Legs are very sore after squats yesterday, and this one. Feels good haha
 
8/30/2017 Chest

Day 3 of Week 2..

5km walk at lunch, then a great workout after work.

This weight got heavy in the last 2 sets, but was still manageable and got some great reps in. Last round 245 felt heavier to me.

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

135x5
195x5
245x3
245x3
245x3
245x3
245x3
245x3
245x3
245x3
245x3
245x3
 
8/31/2017 Chest Accessory (Shoulders, Triceps, Chest)

4km walk at lunch, then to the basement after work.

Seated Over Head Barbell Press
- 2 warmups with just the bar
75x12
95x12
115x12
135x12
135x11
135x11

- did better there this week



DB Lateral Raises
20x10
20x10
20x10


DB Shrugs
70x12
70x12
70x12


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

- slight improvement here as well

Close Grip Bench
135x12
155x9
155x9
155x8

- weaker this week



VBar Pushdowns
90x12
90x12
90x12

Bent Over / Over head rope extensions
100x10
100x10
100x10
 
Lots of nice work in here Simon!
 
9/1/2017 Deads with Hex/Trap Bar

4km walk was done after lifting.

Had a really good session today... got 335 up no problem for all 10 sets..

Deadlifts
155x5
205x5
255x3
295x3
335x3
335x3
335x3
335x3
335x3
335x3
335x3
335x3
335x3
335x3

Standing Calf Raises (holding plates (weight per hand), and toes elevated) superset Cruches
45x25 / 25
45x25 / 25
45x25 / 25
45x25 / 25
 
9/2/2017 Back and Bicep Secondary

Started the day with a 4.5km walk, then on to my workout..


Straight Arm Pulldowns
90x12
90x12
90x12

Wide Pull Up (Band assisted)
10
10
10

Lat Pulldowns Wide Grip
120x12
120x12
120x12

Chest Supported Barbell Rows (on incline bench)
135x12
135x12
135x12


Low Cable Row
120x12
120x12
120x12

Face Pulls
90x12
90x12
90x12

Preacher Curls
85x12
90x10
90x10
90x10


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

Reverse Curls
70x10
70x10
70x10
 
I really wish I could find your same consistency. Steadily driving it home Simon
 
9/4/2017 LEGS

Week 3 ...4km fast paced walk, then to the basement

BWx10
BWx10
135x5
185x3
235x3
255x3
255x3
255x3
255x3
255x3
255x3
255x3
255x3
255x3
255x3

Standing Calf Raises
185x20
185x20
185x20
185x20
185x20

Crunches
20
20
20
20
20

- squats were not as fluid as last week but still got them without too much grief!
 
9/5/2017 Leg Assistance Day

Got this one in last night...

Rest periods were 1 minute between sets or supersets.

Leg Press (in smith from floor, pause at bottom of each rep)
225x12
315x12
375x12
405x12
405x12
405x12


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

Lunges (DB in hands, weight is per db)
30x12
30x12
30x12

Stiff Legged Deads
120x12
120x12
120x12
 
9/6/2017 Chest

Day 3 of Week 3..

Got up this morning and decided to hit bench, and get a walk in at lunch. (4km done)

If you remember, last go around I couldnt beat 255... today.. i did!

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

135x5
185x3
235x3
255x3
255x3
255x3
255x3
255x3
255x3
255x3
255x3
255x3
255x3

..that felt fn great!
 
So on Monday (Labor Day), I had a very f**ked up thing happen, that today has left me extremely angry.. I decided after dinner to go for a walk through the local path system in the park near my place. This is where i typically run/walk. It was dusk and had just started to rain, and i was texting a buddy when in 3 young guys (20's - and I won't get into race) approached me and demanded my phone, I declined, and got jumped. Took a good shot to the face, got knocked over, then kicked in the face... I was able to grab one of them by his hoodi, as he went to pick up my phone and fought back, his 'friends' tore the shirt off my back pulling me off him and they took off. They did not get my phone. I, on the other hand am sporting a pretty good shiner and the right side of my face is rather swollen. As is my left hand... I realize in retrospect, they could have had a knife etc.. so perhaps my reaction was not too smart. I mean wtf!
 
Got dayum man! Honestly, I think most of us would have done the same thing you did lol. Its just what comes natural in situations like that. Like you said, you're lucky they were just petty criminal scum and not the big fish who wouldn't hesitate to use excessive means to get what they were after. Might be time for you to start bringing some "protection" with you on your walks, man. Glad you're alright.
 
I would've too. I agree with Jared, carry a firearm unless it's illegal there. Little POS scumbags
 
Scum. I would have fought back as well. Glad you are not hurt worse.
 
I agree it wasn't the smartest, and I would be very angry too, but those little b!tches learned something - not everyone in this world is easy pickings, and if they want to take something they better be ready to pay dearly.
 
jswain34 said:
Got dayum man! Honestly, I think most of us would have done the same thing you did lol. Its just what comes natural in situations like that. Like you said, you're lucky they were just petty criminal scum and not the big fish who wouldn't hesitate to use excessive means to get what they were after. Might be time for you to start bringing some "protection" with you on your walks, man. Glad you're alright.
Click to expand...

Thanks man... the thing that gets me is I am not a small guy. Like i know im not a pro bodybuilder or anything.. but i have some size, and figured that would deter punks like that...

RegisterJr said:
I would've too. I agree with Jared, carry a firearm unless it's illegal there. Little POS scumbags
Click to expand...

Guns are illegal here... I have considered carrying a knife. But in all honesty, that could just lead to something worse. I will certainly be more aware of my surroundings in future while running/walking.

kenpoengineer said:
Scum. I would have fought back as well. Glad you are not hurt worse.
Click to expand...

Thanks Mark. Appreciate it.

Hyde said:
I agree it wasn't the smartest, and I would be very angry too, but those little b!tches learned something - not everyone in this world is easy pickings, and if they want to take something they better be ready to pay dearly.
Click to expand...

Thanks hyde.. ya i figure i got one of them good just from the mess of my hand..
 
9/7/2017 Chest Accessory (Shoulders, Triceps, Chest)

I will get in a 4km walk at lunch

Seated Over Head Barbell Press
- 2 warmups with just the bar
75x12
95x12
115x12
135x12
135x12
135x9


DB Lateral Raises
20x10
20x10
20x10


DB Shrugs
70x12
70x12
70x12


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


Close Grip Bench
135x12
155x10
155x9
155x7




VBar Pushdowns
90x12
90x12
90x12

Bent Over Overhead rope extensions
100x10
100x10
100x10
 
9/8/2017 Deads with Hex/Trap Bar

4km walk was done after lifting (no problems)


Deadlifts
155x5
205x5
255x3
295x3
345x3
345x3
345x3
345x3
345x3
345x3
345x3
345x3
345x3
345x3

Standing Calf Raises (holding plates (weight per hand), and toes elevated) superset Cruches
45x25 / 25
45x25 / 25
45x25 / 25
45x25 / 25
 
How do you like the hex bar?
 
wasme said:
Love the hex bar. I couldnt pull 225 with a straight bar without major pressure to my lower back.
Click to expand...

Same for me. It really takes the strain, a high bar causes, off the back. Love mine as well.
 
wasme said:
Thanks Chris!

How are you making out down there?
Click to expand...
Sorry so late, took on some damage ended up pulling up over 2000 sq foot of flooring, and still have to cut out the bottom foot of sheetrock out on many of the walls. I wanted to get the stuff that was out in the open done first. Will be cutting the sheetrock tonight.
RegisterJr said:
I really wish I could find your same consistency. Steadily driving it home Simon
Click to expand...
No doubt, I WISH I had consistency like that.
wasme said:
So on Monday (Labor Day), I had a very f**ked up thing happen, that today has left me extremely angry.. I decided after dinner to go for a walk through the local path system in the park near my place. This is where i typically run/walk. It was dusk and had just started to rain, and i was texting a buddy when in 3 young guys (20's - and I won't get into race) approached me and demanded my phone, I declined, and got jumped. Took a good shot to the face, got knocked over, then kicked in the face... I was able to grab one of them by his hoodi, as he went to pick up my phone and fought back, his 'friends' tore the shirt off my back pulling me off him and they took off. They did not get my phone. I, on the other hand am sporting a pretty good shiner and the right side of my face is rather swollen. As is my left hand... I realize in retrospect, they could have had a knife etc.. so perhaps my reaction was not too smart. I mean wtf!
Click to expand...
Damn, glad to hear you made it out of that okay. Being jumped is no fun, but at least you got to unload a bit on one of them.
wasme said:
Love the hex bar. I couldnt pull 225 with a straight bar without major pressure to my lower back.
Click to expand...

kenpoengineer said:
Same for me. It really takes the strain, a high bar causes, off the back. Love mine as well.
Click to expand...

I am just going to keep on converting those with lower back issues to the hex bar. It has made a big difference for so many people with lower back issues.
 
MrKleen73 said:
I am just going to keep on converting those with lower back issues to the hex bar. It has made a big difference for so many people with lower back issues.
Click to expand...

Water is so very, freaking destructive! A little goes a long way in damage! I feel for you.

I really think using the hex bar as a permanent replacement for high bar squats would save so many lifters from injury.
 
kenpoengineer said:
Water is so very, freaking destructive! A little goes a long way in damage! I feel for you.

I really think using the hex bar as a permanent replacement for high bar squats would save so many lifters from injury.
Click to expand...

Definitely and you can always stand on some weights or something to get more knee dominant without messing the back up. I like to do them off of plates when trying to focus more on the quads.
 
MrKleen73 said:
Sorry so late, took on some damage ended up pulling up over 2000 sq foot of flooring, and still have to cut out the bottom foot of sheetrock out on many of the walls. I wanted to get the stuff that was out in the open done first. Will be cutting the sheetrock tonight.
Click to expand...

Man that is horrible, I am so sorry to hear that. Insurance will cover it all?

No doubt, I WISH I had consistency like that.
Click to expand...

YOu guys are all too kind!


Damn, glad to hear you made it out of that okay. Being jumped is no fun, but at least you got to unload a bit on one of them.
.
Click to expand...

Thanks.. face is visually a lot better now. Just getting some pretty good headaches, and tired alot.. But i figure i have a concussion... wont hold me back though.
 
9/9/2017 Back and Bicep Secondary (Saturday)

Started the day with a 4.5km walk, then on to my workout..


Straight Arm Pulldowns
90x12
90x12
90x12

Wide Pull Up (Band assisted)
12
10
10

Lat Pulldowns Wide Grip
120x12
120x12
120x12

Chest Supported Barbell Rows (on incline bench)
145x12
145x12
145x12


Low Cable Row
120x12
120x12
120x12

Face Pulls
90x12
90x12
90x12

Preacher Curls
85x12
90x10
90x10
90x10


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

Reverse Curls
70x10
70x10
70x10
 
9/11/2017 LEGS (Monday)

Week 4 ...4km fast paced walk, then to the basement

BWx10
BWx10
135x5
185x3
235x3
265x3
265x3
265x3
265x3
265x3
265x3
265x3
265x3
265x3
265x3

Standing Calf Raises
185x20
185x20
185x20
185x20
185x20

Crunches
20
20
20
20
20

Finished this 10lbs off my best last round .. so will attack 275 again on week 5...
 
9/12/2017 Leg Assistance Day

4km walk a lunch. Wheels were sore going into this one. First few sets of leg press killed, but onces the blood was pumping I was good..

Rest periods were 1 minute between sets or supersets.

Leg Press (in smith from floor, pause at bottom of each rep)
225x12
315x12
375x12
405x12
405x12
405x12


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

Lunges (DB in hands, weight is per db)
35x12
35x12
35x12

Stiff Legged Deads
130x12
130x12
130x12
 
wasme said:
Man that is horrible, I am so sorry to hear that. Insurance will cover it all?



YOu guys are all too kind!




Thanks.. face is visually a lot better now. Just getting some pretty good headaches, and tired alot.. But i figure i have a concussion... wont hold me back though.
Click to expand...

It is VERY unlikely that they will cover it all. The adjuster said he was going to try to get me approved for as much as possible but he was going to have to be creative in how he wrote the thing up to get me as much money as possible. If it goes well that is awesome. However at this point it looks like they may have grounds to deny the claim based on trying to claim the damage was from flooding and not the rain coming in.

Basically at this point I am not expecting anything at all, but if we get something I think it will be limited to the roof, ceiling and back wall that was leaked on. Not any of the flooring. I can deal with that but really just want the roof replaced if at all possible. If not then I will be refinancing the house or trying to get a FEMA approved loan for anything not covered.
 
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