Wasme's recomp journey....

11/4/2017 Back and Bicep Secondary


5km walk pre-workout


Straight Arm Pulldowns
90x12
90x12
90x12

Hammer Pull Up (Band assisted) - changed grip this week
10
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)
35x12
35x12
35x12

Reverse Curls
70x10
70x10
70x10
 
Well as you can see no workouts Monday (Squats), or today (Secondary Legs). I tweaked my back Sunday evening awkwardly movning something. Back is better this evening, but going to be a day or two before I get going with the heavy stuff. P1ss me off!
 
Recover quickly mang!
 
Dang Simon! It does seem like a constant fight for you! Praying you heal quickly!
 
You will get through it SImon, I have been in a season of minor injuries myself. Just gradually making it through and doing what I can to keep momentum when something pops up.
 
Congrats on the 395x10 for 10 PR!!!!!
 
MrKleen73 said:
You will get through it SImon, I have been in a season of minor injuries myself. Just gradually making it through and doing what I can to keep momentum when something pops up.
Click to expand...
love2liftkat said:
Dang Simon! It does seem like a constant fight for you! Praying you heal quickly!
Click to expand...

Thanks, back is alot better now and was able to squat today which felt good. Thanks for the constant support.

MrKleen73 said:
Congrats on the 395x10 for 10 PR!!!!!
Click to expand...

Thanks Chris, that was an awesome one!
 
11/09/2017 Leg Assistance Day

4km walk

Back is finally feeling better, but will just do the 3 assistance days this week (Thurs/Fri/Sat) then back at it on Monday. Took it easy today though.

Rest periods were 1 minute between sets or supersets.

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


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

Lunges (DB in hands, weight is per db)
bwx12
bwx12
bwx12


Stiff Legged Deads
None...
 
11/10/2017 Chest Accessory (Shoulders, Triceps, Chest)

QUick one this morning before work. Back feeling better by the day... shoulder is still so so, but not as concerned about that.

4km walk preworkout

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


DB Lateral Raises
20x10
20x10
20x10


DB Shrugs
70x12
70x12
70x12


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




Close Grip Bench
135x12
135x12
135x12
135x12


VBar Pushdowns
90x12
90x12
90x12

Bent Over Overhead rope extensions
100x10
100x10
100x10
 
11/11/2017 Back and Bicep Secondary


5km walk pre-workout


Straight Arm Pulldowns
90x12
90x12
90x12

Hammer Pull Up (Band assisted) - changed grip this week
10
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)
35x12
35x12
35x12

Reverse Curls
70x10
70x10
70x10
 
11/13/2017 LEGS

5km fast paced walk prior to lift

Resetting legs, with a new bar. Using a safety squat bar, which I find gives me a slightly different stance, and I can say felt heavy, and crushed my legs - both good things..

Squats (Safety Squat Bar)

BWx10
BWx10
155x5
205x5
225x5
225x5
225x5
225x5
225x5
225x5
225x5
225x5
225x5
225x5

- obviously no shoulder impact here, which was nice. All reps were down atg... last set was tough.

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

Crunches
20
20
20
20
20
 
Nice to see you back.
I’ve never done standing calf raises. You find them effective?
 
11/14/2017 Leg Assistance Day

4.5 km walk preworkout to try and loosen up the legs. Legs were destroyed from the SSB squats yesterday... hams/quads both very sore. Walking up the stairs after this one, wasnt easy.

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)
50x12
50x12
50x12


Stiff Legged Deads
140x12
140x12
140x12
 
Nice work, how did your legs feel after the SSB Squats? Do you feel them more in your quads, I tend to feel them more there than with a regular squat. More like it goes from being hip dominant to being almost equally dominant, aka quads and posterior both working equally hard!
 
MrKleen73 said:
Nice work, how did your legs feel after the SSB Squats? Do you feel them more in your quads, I tend to feel them more there than with a regular squat. More like it goes from being hip dominant to being almost equally dominant, aka quads and posterior both working equally hard!
Click to expand...

I really liked it Chris. Found both my hams and quads were wrecked. In all honesty, not sure I have felt such leg destruction like that before. I am thinking this might be a great move to save my shoulder and for leg development. I mean 225 was tougher with the SSB than 295 was with the straight bar.
 
11/15/2017 Chest

Thought my shoulder was ok, but just through feel I felt that 225 was all it had to offer. Increased the reps and got a decent session in. Bit of a let down though not going for 265 again.

4km walk preworkout


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

135x5
185x5
225x5
225x5
225x5
225x5
225x5
225x5
225x5
225x5
225x5
225x5

Standing Calf Raises (holding db in each hand / weight per side)
60x25
60x25
60x25
60x25
60x25
60x25
60x25
60x25
 
wasme said:
I really liked it Chris. Found both my hams and quads were wrecked. In all honesty, not sure I have felt such leg destruction like that before. I am thinking this might be a great move to save my shoulder and for leg development. I mean 225 was tougher with the SSB than 295 was with the straight bar.
Click to expand...

Yep, remember I said that for overall development in the legs this might trump the low bar, high bar, and front squat for hitting all things pretty equally! Plus no ache in the shoulder during or after!!!!
 
PSSSST!!!!

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11/16/2017 Chest Accessory (Shoulders, Triceps, Chest)

4km walk preworkout

Seated Over Head Barbell Press
- 2 warmups with just the bar
75x12
105x12
105x12
105x12



DB Lateral Raises
20x10
20x10
20x10


DB Shrugs
70x12
70x12
70x12


Swiss Bar Bench Press
145x12
165x12
165x12
165x12



Close Grip Bench
135x12
135x12
135x12
135x12


VBar Pushdowns
90x12
90x12
90x12

Bent Over Overhead rope extensions
100x10
100x10
100x10
 
11/17/2017 Deads with Hex/Trap Bar

4km walk preworkout

Been a couple of weeks since I got through 395, then had a couple of weeks of not being able to dealift. But went for 405 this week. Pulled it once for 3 and then struggled with each pull. But still a PR as i have never pulled close to 400, let alone over it for a rep. So was happy, and gives me something to work on moving forward.

Deadlifts
155x5
245x5
315x3
385x3
405x3
405x2
405x1
405x2
405x1
405x1
405x2
405x1
405x1
405x1

- had to bail on alot of 2nd attempts..

Standing Calf Raises (holding plates (weight per hand), and toes elevated) superset Cruches
45x25 / 25
45x25 / 25
45x25 / 25
45x25 / 25
 
11/18/2017 Back and Bicep Secondary


5km walk pre-workout


Straight Arm Pulldowns
90x12
90x12
90x12

Hammer Pull Up (Band assisted) - changed grip this week
10
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)
35x12
35x12
35x12

Reverse Curls
70x10
70x10
70x10
 
Simply STONG! And consistent!
 
wasme said:
11/17/2017 Deads with Hex/Trap Bar

4km walk preworkout

Been a couple of weeks since I got through 395, then had a couple of weeks of not being able to dealift. But went for 405 this week. Pulled it once for 3 and then struggled with each pull. But still a PR as i have never pulled close to 400, let alone over it for a rep. So was happy, and gives me something to work on moving forward.

Deadlifts
155x5
245x5
315x3
385x3
405x3
405x2
405x1
405x2
405x1
405x1
405x2
405x1
405x1
405x1

- had to bail on alot of 2nd attempts..
Click to expand...
Next time warm up more like this... 225x3, 315x3, 365x3, 405 that 385 was pretty damn close to a working set. Your body is already warm from your walk so all you need to do is get the CNS to wake up for the movement. Not warm up your body with extra reps.

kenpoengineer said:
Simply STONG! And consistent!
Click to expand...
Always!!!!
 
MrKleen73 said:
Next time warm up more like this... 225x3, 315x3, 365x3, 405 that 385 was pretty damn close to a working set. Your body is already warm from your walk so all you need to do is get the CNS to wake up for the movement. Not warm up your body with extra reps.
Click to expand...

Will do, as usual thanks Chris!

Friday, my wife is taking me to Buffalo for the night. My birthday is on Sunday, but she wanted to do something special for it, so we are going to see the Buffalo Sabres against Edmonton Oilers.. Should be alot of fun. Grab a nice dinner, game, hotel and take her shopping the next day before coming back.

That said, deads will likely not happen this week or will be on Sunday.
 
11/20/2017 LEGS (yesterday)

This one felt great again. Legs are feeling it this morning, accessory day later..

Squats (Safety Squat Bar)

BWx10
BWx10
155x5
205x5
235x5
235x5
235x5
235x5
235x5
235x5
235x5
235x5
235x5
235x5

- I am liking the extra 2 reps each set.

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

Crunches
20
20
20
20
20
 
11/21/2017 Leg Assistance Day


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)
50x12
50x12
50x12


Stiff Legged Deads
140x12
140x12
140x12
 
Invalid Link Removed
 
11/22/2017 Chest

Only went with a 5lbs bump this week.. will go 235 next.


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

135x5
185x5
230x5
230x5
230x5
230x5
230x5
230x5
230x5
230x5
230x5
230x5

Standing Calf Raises (holding db in each hand / weight per side)
60x25
60x25
60x25
60x25
60x25
60x25
60x25
60x25
 
11/23/2017 Chest Accessory (Shoulders, Triceps, Chest) superseted with Back Accessory and Bicep day...

With the next few days being rest days, thought I better get some back/bi work in today as well. This was a long one, but actually got in a helluva groove.

Happy Thanksgiving to my American friends!


Seated Over Head Barbell Press ss Straight Arm Pulldowns
- 2 warmups with just the bar
75x12
105x12 / 90x12
105x12 / 90x12
105x12 / 90 x12



DB Lateral Raises ss Wide Grip Lat Pulldowns
20x10 / 120x12
20x10 / 120x12
20x10 / 120x12


DB Shrugs ss Chest Support Barbell Rows
70x12 / 120x12
70x12 / 120x12
70x12 / 120x12


Swiss Bar Bench Press ss Seated Cable Row
145x12 / 90x12
165x12 / 130x12
165x12 / 130x12
165x12 / 130x12



Close Grip Bench ss Face Pulls
135x12 / 90x10
135x12 / 90x10
135x12 / 90x10
135x12 / 90x10


VBar Pushdowns ss Preacher Curls
90x12 / 80x12
90x12 / 80x12
90x12 / 80x12

Bent Over Overhead rope extensions ss Concentration Curls
100x10 / 30x12
100x10 / 30x12
100x10 / 30x12
 
Happy Belated Simon!!! Keep up the good work!!!
 
MrKleen73 said:
Happy Belated Simon!!! Keep up the good work!!!
Click to expand...

Hyde said:
You have been having some righteous training. Hope your birthday was a blast!
Click to expand...

Thanks guys... birthday away last weekend was exceptionally good! Had a blast in Buffalo.

The week was as busy a week as I have had in a long time. I got all my workouts in but no time for positing.

I have pretty much changed all my heavy days to about 60-75% the weight and 5 reps per set. Funny how already that has helped my shoulder and some other nagging injuries. So I am going to role with this for the month. And over the Xmas holidays, get back into to some Meadows training.

Sorry for my absence in everyone else logs... I will get caught up and try to keep up to date!
 
Hey guys, Merry Christmas to everyone... I will be back in full swing next week. I have been consistently lifting 6 days a week, nutrition not so great (far too much adult bevies).

I will be starting a new Meadows routine, dialing in nutrition and cutting back on the craft ales... I will try to check in sooner than later...
 
wasme said:
Hey guys, Merry Christmas to everyone... I will be back in full swing next week. I have been consistently lifting 6 days a week, nutrition not so great (far too much adult bevies).

I will be starting a new Meadows routine, dialing in nutrition and cutting back on the craft ales... I will try to check in sooner than later...
Click to expand...

You and me both my friend. You and me both.
 
Happy New Year gentlemen. I hope the new year has served everyone well.

I have been following the same breakdown mentioned above up till the end of last week. Now it is time to change things up, shed some bodyfat (about 30 - 40 lbs worth) and try to hold or add some lean mass.

Today, I have embarked on a new Meadows routine. One I have not done before called Thanos (Program 16). It will be set up as a 5 days split with the 5th day being a back/chest/shoulder pump day. If it proves to be too much for one pump day I will make it a 6 day split.. but hoping for 2 recovery days.

Also, during the post-Christmas sales (Boxing Day) I picked up this NordicTrack spin bike for a pretty sweet deal, to try and get some different cardio in. Built that Saturday night, and this morning did a 5 min warm up on it. Will do a 30-45 min ride this later this evening.

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Workout 1 was this morning... Legs.

Leg Curls
45x15
70x15
80x15
90x12
90x10
100x8 + 6 forced reps + 20 partials


Safety Bar Squats (slow drop into hole, explosive up)
Barx10
155x10
205x10
235x6
235x6
235x9 - challenge set just going for it all


Leg Press (in smith lying on floor)
135x8
225x8
315x20
315x20
315x20

- foot position was a few inches a part, legs meant to move like pistons with no lock out.


Split Squats (holding db)
45x8/8
45x8/8
45x8/8


Stiff Legged Deads
135x10
135x10
135x10


Felt good to do a big meadows workout again... looking forward to this 12 weeks.
 
Oh Man that is NICE!!!!! Hit up some tabatta on that bad boy too!!!!
 
Thanos, Week 1, Day 2... Chest and Shoulders

Got this session in before work this morning.

Cardio was an 'ass breaking' 30 minute ride this evening.


Slight Incline DB Bench Press
- 8's till you can't get 8
35x8
45x8
55x8
65x8
75x8
85x8
90x5

Incline Bench Press
- 6's till you can't 6.. no lockout and stop 2 inches above chest
135x6
185x6
205x6
225x6
235x3
185x7

- didnt like the 235x3 so thought I would challenge myself with a drop


Flat Bench Fly's
- 10 reps, with a drop and 6 more
30x10, 20x6
30x10, 20x6
30x10, 20x6
30x10, 20x6


Bent Over Lateral Raises
- 1 second hold each rep at the top
20x15
20x15
20x15
20x15
20x15


Lateral Raises
20x10
20x10
20x10


Military Press
105x10
105x10
105x10
 
wasme said:
Thanks guys.

Been on it twice now, 30 minutes each time.. gotta say the seat is f'n agony. I am going to have to do something about that. It really takes away from the workout because you feel like your ass is breaking the entire time lol
Click to expand...

Lol. I bet! Not to mention that it’s reeking havoc on your prostate! Lol.
 
wasme said:
Thanks guys.

Been on it twice now, 30 minutes each time.. gotta say the seat is f'n agony. I am going to have to do something about that. It really takes away from the workout because you feel like your ass is breaking the entire time lol
Click to expand...

That is normal with those seats, it takes about a week to break your ass in to them. Also you need to have it adjusted correctly or it will place direct pressure on the wrong spots and make it even more uncomfortable. I would look up some videos on proper seat set up for cycling to start before doing anything like getting a new seat or adding a cushion top.

That or go into a good bike store and have them size you for a bike like you are going to buy it and learn how to set yourself up correctly. Heck you could probably just tell them you got that thing and want to know how to set the seat up for the best position and comfort.
 
kenpoengineer said:
Lol. I bet! Not to mention that it’s reeking havoc on your prostate! Lol.
Click to expand...

Funny i was thinking that! lol

MrKleen73 said:
That is normal with those seats, it takes about a week to break your ass in to them. Also you need to have it adjusted correctly or it will place direct pressure on the wrong spots and make it even more uncomfortable. I would look up some videos on proper seat set up for cycling to start before doing anything like getting a new seat or adding a cushion top.

That or go into a good bike store and have them size you for a bike like you are going to buy it and learn how to set yourself up correctly. Heck you could probably just tell them you got that thing and want to know how to set the seat up for the best position and comfort.
Click to expand...

Ya, I know that after a short amount of time you adapt to it, and it no longer hurts.. just a process. Excellent advice though Chris thanks..
 
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