Wasme's recomp journey....

Day 6 - Chest/Back/Shoulder - Pump Day

Cardio: Bike 30

Swiss Bar Press - constant tension
145x15
155x15
155x15
155x15

Flat DB Bunch - constant tension
70x12
70x12
70x12

Cable Crossovers
50x15
50x15
50x15



One Arm Pulldowns
50x15
60x15
70x15
70x15
70x15

Close Grip / Hands facing Pulldowns
100x15
100x15
100x15


Wide Grip Stretch Pulldowns - to top of head / big stretch
150x8
150x8
150x8



Face Pulls ss Side DB Laterals
90x20 / 10x20
90x20 / 10x20
90x20 / 10x20



About to sit down, and have a couple of beers and enjoy some more hockey. Big Bruins win today!
 
Rest day today... added a 30 minute session on the bike though.

Get to stay home this week and do another Learning Tree 'anywhere' course. Should be good, and nice to not have to commute all week!
 
Week 3 - Day 1 Back


AM Cardio: 30 minutes on bike

Lunch time: Back workout

PM: 4km Walk.


One Arm Pulldowns
70x10
90x10
90x10
90x10
90x10

Rack Pulls (mid shin)
155x6
245x6
295x6
295x6
295x6
295x6

Seated Cable Low Row
110x10
110x10
110x10
110x10

Stretch Pulldowns (Wide / Neutral Grip)
150x8
150x8
150x8
150x8

Hanging Back Stretch
40 sec
25 sec
(i think watching the stop watch is a mistake on this... becomes a mindfuk)

Abs / Calves
4 sets of crunches
4 sets of standing calf raises
 
Yeah probably better to set a timer on those hangs and then just close your eyes and go inside your own head. I tend to try that with all of my fascia stretching I find I can get into it better. Also if you can, try to keep your face relaxed. It relaxes something in you when you relax your face instead of clenching or grimacing and the like.
 
MrKleen73 said:
Yeah probably better to set a timer on those hangs and then just close your eyes and go inside your own head. I tend to try that with all of my fascia stretching I find I can get into it better. Also if you can, try to keep your face relaxed. It relaxes something in you when you relax your face instead of clenching or grimacing and the like.
Click to expand...

Funny you say that... I make some crazy faces while hanging lol
 
Day 2 - Chest and Shoulders

AM Cardio: Bike 30

Lunch: WORKOUT

PM: 4 km walk


Slight Incline DB Bench Press
30x8
40x8
50x8
60x8
70x8
80x5



Incline Barbell Press
135x8
155x8
185x8
205x8
215x5


Incline Smith Bench Pess
135x6
185x6
205x6
225x6
drop
185x6
drop
155x5

Chest Dips
10
10
10
10


Dumbbell Lateral Raise
15x10
15x10
15x10
15x10


Destroyers
50x60
drop
25x30
drop
10x15
 
Day 3 - Legs

Man I really enjoy working from home for these courses. Especailly when the sun is shining.

Up early enough to get workout/bike done (25 min)

Lunch: 4km walk on tap... gorgeous day out... bout time!


Lying Leg Curl
45x10
70x10
95x10
95x10
95x10
95x10
drop
70x10
drop
45x10 + 20 second iso hold midway


Leg Press (in smith from floor) - 5 second eccentrics
225x12
315x12
405x12
405x12
405x12
405x12

Leg Extension
45x10
70x10
95x10
115x10
drop
95x10
drop
70x10 + 20 partials
- partials broken into 13/7 just too painful.


BB Stiff Legged Deads
120x10
120x10
120x10
120x10
 
Week 3 Day 4 - Arms (Thursday)

Lunch: 4 km walk
Post Workout Cardio: Bike 30


VBar Pushdowns
70x10
90x10
100x10
100x10
100x10
100x10

Bent Over Head Extension
90x10
90x10
90x10
90x10

Tate Press (DB)
25x10
25x10
25x10
25x10

EZ Curls
65x10
75x10
85x10
95x10
95x8

Incline Bench Concentration Curls (keep dumbbells touching end to end)
25x8
30x8
30x8
30x8

Preacher Curls
65x8
65x8
65x8

- and here

Incline DB Curls
75x10
75x10
75x10
75x10

Rope Crunches and Calf Raises
4x20 for both
 
What program are you running now?
 
Course went well, passed the exam so all good there!
But made for a busy few days.

Friday was a rest day, but with a walk and ride.

----------------

Saturday (upper pump)

Chest Tri Set

Swiss Bar Press / Dips / Cable Crossover
145x8 / 10 / 35x10
165x8 / 10 / 45x10
165x8 / 10 / 45x10
165x8 / 10 / 45x10
165x8 / 10 / 45x10


Back Tri Set

Chins / Shrugs / Low Cable Row
10 / 60x15 / 110x8
10 / 60x15 / 110x8
10 / 60x15 / 110x8
10 / 60x15 / 110x8


Shoulders Superset

Bent Over Rear Delt Raise / Lateral Raises
15x15 / 15x15
15x15 / 15x15
15x15 / 15x15
15x15 / 15x15


Post workout: Bike 30 minutes, and after dinner a walk 4km
 
Week 4

Back

Lunch time: 4km Walk.


One Arm Pulldowns
70x10
90x10
110x10
110x10
110x10
110x10

Dead Lifts with Trap Bar
155x6
245x6
295x6
295x6
295x6
295x6

Chin Up Death
2 x 10 Mid Grip
2 x 10 Wide Grip
2 x 10 Narrow/Neutral grip

DB Pullovers
50x10
50x10
50x10
50x10

Hanging Back Stretch
2 hangs... first much longer than second

Abs / Calves
4 sets of crunches
4 sets of standing calf raises


Bike: 30 minutes... started "IT"
 
I thought IT was cheesy. Not even remotely scary.
 
Week 4...Day 2 - Chest and Shoulders

Lunch: 3km walk

Postworkout: 30 min on bike


Swiss Bar Bench (Banded)
145x8
165x8
185x8
205x8
215x6



Incline Barbell Press
135x8
155x8
185x8
205x8
215x9
225x5


DB Hammer Bench
70x8
80x8
80x8
80x8
drop
50x7

StretchPushups
15
15
15
13


Barbell Over and Backs
65x10
75x10
75x10

Reverse Cable Crossovers
25x20 + 15 sec iso hold last rep
25x20 + hold
25x20 + hold


6 ways
10x8
10x8
10x8
 
Day 3 - Legs


Lunch: 3km walk on tap... gorgeous day out..

Post workout: 30 min on bike...


Lying Leg Curl
45x10
70x10
95x10
95x10
95x10
95x10
drop
70x10
drop
45x10 + 10 partials


Safety Bar Squats
Bar x10
145x10
195x10
215x10
235x8
245x6

Split Squats (DB)
20x10
30x10
40x10
40x10
drop
30x9/8
drop
20x7/7

Leg Extension
95x10
drop
70x10
drop
45x10 + 20 partials


Glute Raises
45x10
45x10
45x10
45x10
 
Do you have a link or template you could send me?
 
I mean a movie about an evil clown is kind of inherently cheesy, or at least I wouldn’t expect too much lol
 
wasme said:
So far I am an hour in (30 minute increments on bike)... agreeing with Thomas. The clown is dorky. Maybe it will get better.
Click to expand...
Yeah it seemed they went for more gore but also made an effort to make him so absurd that he was not scary.
Hyde said:
I mean a movie about an evil clown is kind of inherently cheesy, or at least I wouldn’t expect too much lol
Click to expand...
Yeah, and it doesn't really have to be scary if you are already afraid of clowns... a lot are cheesy, but they tried to use more special effects for the scary here instead of relying on the clown being menacing. Did not have the creepy Steven King feel to it at all.
 
RegisterJr said:
Do you have a link or template you could send me?
Click to expand...

Shoot me an email, Ill send you the program.

Hyde said:
I mean a movie about an evil clown is kind of inherently cheesy, or at least I wouldn’t expect too much lol
Click to expand...

MrKleen73 said:
Yeah it seemed they went for more gore but also made an effort to make him so absurd that he was not scary.

Yeah, and it doesn't really have to be scary if you are already afraid of clowns... a lot are cheesy, but they tried to use more special effects for the scary here instead of relying on the clown being menacing. Did not have the creepy Steven King feel to it at all.
Click to expand...

Ya, it did get better. Reminded me of something along the lines of Stand By Me meets Goosebumps/Creepshow

Onto John Wick 2... good high energy rides!
 
Week 4 Day 4 - Arms (Thursday)

Lunch: 4 km walk
Post Workout Cardio: Bike 30


VBar Pushdowns
70x10
90x10
100x10
100x10
100x10
100x10

Bench Dips
10
10
10
10


Bent Over Head Extension
90x10
90x10
90x10
90x10

Seated Alternating DB Curls
20x10
25x10
30x10
35x10
35x10
35x10

DB Preacher Hammer Curls
30x10
30x10
30x10
30x10


Preacher Curls
80x8
80x8
80x8
80x8


Rope Crunches and Calf Raises
4x20 for both
 
I love John Wick and the 2nd may even be better. I can't wait for the 3rd installment.
 
Thanks!
 
Where’s Simon?!
 
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