Wasme...pushing beyond 45...

[raynerd]

Strong dumbell work Simon, and great job on those inclines! Big volume session!

[wasmeFINAFLEX]

5/18/2016 Back

Low Cable Rows
90x10
110x10
130x10
150x10
150x10
160x10
160x10
170x6
drop 150x6
drop 130x6
drop 110x6
drop 90x6


DB Pullovers
65x10
65x10
65x10
65x10

TBar Rows

- kept this light and really just feeling it out. Took the bar I use for Meadows/One Arm Rows and used an ez curl bar as the T

60x12
80x12
100x12
120x12


Stretch Pulldowns
200x10
200x10
200x10
200x10

Deadlifts
135x8
185x8
225x8
255x8
255x8
255x8
255x8
255x8


Shurgs
65x15
65x15
65x15

Treadmill: 30 minutes

[wasmeFINAFLEX]

Strong dumbell work Simon, and great job on those inclines! Big volume session!

Thanks Shawn! Where abouts in Ontario are you?

[raynerd]

Thanks Shawn! Where abouts in Ontario are you?

Hey Simon, I'm in Thunder Bay...the mistake by the lake

[wasmeFINAFLEX]

Hey Simon, I'm in Thunder Bay...the mistake by the lake

Oh very cool, I have a friend from Thunder Bay, who lives down here now. But I believe her brother is part owner in a gym up there.

(I used to live in the Soo)

[raynerd]

Oh very cool, I have a friend from Thunder Bay, who lives down here now. But I believe her brother is part owner in a gym up there.

(I used to live in the Soo)

Nice, wonder which gym it is. Been to the Soo a few times. I lived in London for school for 3 years, nice city.
Huge deadlift volume yesterday!

[SteveWright1]

5/18/2016 Back

Low Cable Rows
90x10
110x10
130x10
150x10
150x10
160x10
160x10
170x6
drop 150x6
drop 130x6
drop 110x6
drop 90x6


DB Pullovers
65x10
65x10
65x10
65x10

TBar Rows

- kept this light and really just feeling it out. Took the bar I use for Meadows/One Arm Rows and used an ez curl bar as the T

60x12
80x12
100x12
120x12


Stretch Pulldowns
200x10
200x10
200x10
200x10

Deadlifts
135x8
185x8
225x8
255x8
255x8
255x8
255x8
255x8


Shurgs
65x15
65x15
65x15

Treadmill: 30 minutes

Now thats a back workout would look like wasmeFINAFLEX
no idea how you got so many reps at that weight deadlifting so late into the session , my back is fatigued now just reading the list of Rows , pull overs, pulls downs and T bar rows, done before even getting to the deadlift aspect

[wasmeFINAFLEX]

Nice, wonder which gym it is. Been to the Soo a few times. I lived in London for school for 3 years, nice city.
Huge deadlift volume yesterday!

I used to live in the London area myself. Growing up my dad was a manager for one of the Banks, so we saw Ontario lol

Thanks man!

Now thats a back workout would look like wasmeFINAFLEX
no idea how you got so many reps at that weight deadlifting so late into the session , my back is fatigued now just reading the list of Rows , pull overs, pulls downs and T bar rows, done before even getting to the deadlift aspect

Thanks Steve, appreciate it brother. My workouts, have always been higher in volume.

I actually have never been good with deadlifts, always tend to tweak my back if i try to go to heavy. So just work with higher volume and lower weight with them.

[wasmeFINAFLEX]

5/20/2016 Arms

Standing DB Curls ss EZ Bar Curls
20x8 / 70x6
25x8 / 70x6
30x8 / 80x6
35x8 / 90x6
35x8 / 90x6
35x8 / 90x6
35x8 / 90x6


One Arm Preachers
35x10
35x10
35x8/9
30x10

Reverse Curls
65x25
- 20 second pause
65x20
- 20 second pause
65x15
- 20 second pause
65x10


Bent Over, Overhead Rope Extension
70x20
80x20
90x20
90x20
90x20
90x17

Bench Dips
8
8
8
8


Smith JM Press
105x8
125x8
125x8
125x8


Standing Calf Raises (holding db's)
60x20
60x20
60x20
60x20
60x20
60x20
60x20
60x20

Treadmill: 30 min

[wasmeFINAFLEX]

5/21/2016 Chest / Shoulder Secondary Day

Quick update from yesterday. I dont seem to have enough hours in the day lately...


Straight Arm Pushdowns ss Machine Fly
90x10 / 90x12
90x10 / 90x12
90x10 / 90x12
90x10 / 90x12


Wide Grip Pulldowns ss Flat Bench
180x10 / 185x10
180x10 / 185x10
180x10 / 205x10
180x10 / 205x10


Slight Incline Bench ss DGrip Pulldown
185x8 / 180x10
185x8 / 180x10
185x8 / 180x10
185x8 / 180x10


Face Pulls ss DB Side Laterals (ultra strict)
90x12 / 15x10
90x12 / 15x10
90x12 / 15x10
90x12 / 15x10


Treadmill: 30 min

[wasmeFINAFLEX]

5/22/2016 LEGS

Today supposed to be a rest day but with our surgeon appointment, and physio on Wednesday I am pretty sure there will be no workout, so pushing through till then.


Leg Curls
65x10
90x10
100x10
100x10
100x10
100x10 + 16 partials


Squats
135x10
185x10
225x10
235x10
245x10
255x7


Leg Press (in smith)
225x15
315x15
405x15
425x15
425x10 (1.25s)
425x10 (1.5s)
425x10 (1.75s)
425x10 (2x reps so 20)

- this was killer the 1.5/1.75 reps were just tough as hell, at least the 2x reps i could just keep pumping and fight it off.


Leg Curls ss Bulgarian Split Squat
90x8 / 25x8/8
90x8 / 25x8/8
90x8 / 25x8/8
90x8 / 25x8/8

- holding 25 lb plate for 8L/8R


Straight Leg Deads
140x8
160x8
160x8
160x8

Treadmill: 30

[wasmeFINAFLEX]

5/23/2016

Chest took a pounding today... pumped and sore... But will be rewarded with a steak tonight. My stepdaughters 18th birthday so taking her out to the Keg for dinner.

Post workout: 30 minutes on treadmill

Flat DB Press
40x15
50x15
60x15
70x15
80x8
85x8
90x8
95x7
100x5
105x2

- was suppose to go till i couldnt hit 8, but wanted to see just how far I could take this.


Incline Smith Bench
185x10+5 partials
205x8+4p
225x6+3p
245x4+2p


Machine Fly ss Stretch Pushups
90x20 / 15
90x20 / 13
90x20 / 14
90x20 / 12
90x20 / 11


Bent Over Rear Lateral Raises
20x15
20x15
20x15
20x15


DB Side Laterals (3/4 ROM)
25x10
25x10
25x10
25x10


Plate Front Raises
35x10
35x10
35x10
35x10

[raynerd]

Killer leg day Simon. Does the leg curls before squats feel like you are activating the hammies before you squat? Strong DB pressing today as well.

[wasmeFINAFLEX]

Killer leg day Simon. Does the leg curls before squats feel like you are activating the hammies before you squat? Strong DB pressing today as well.

Definitely. Not in a pre-exhaustive sense, but activates them and really get the blood pumping. Thanks Shawn.

[wasmeFINAFLEX]

5/24/2016 Back

Well the heat has finally hit in Toronto (bout time!)...garage was a sweaty mess today - loved it!

Post Cardio: 30 minutes treadmill

Low Cable Row
90x10
110x10
130x10
150x10
160x10
170x10
180x6
drop
150x6
drop
120x6


DB Pullovers
65x10
65x10
65x10
65x10


One Arm DB Rows
70x12
85x10
100x8
105x6/5

- no rest .. except to add weight to db

D Grip Pulldowns
180x8+4partials
180x8+4partials
180x8+4partials
180x8+4partials

- paritals out of contracted position


Wide Neutral Grip Pulldowns
180x10
180x10
180x10
180x10

Hyperextensions
10
10
10
10

[raynerd]

Ya I have read about guys doing leg curls before squats and having it feel very beneficial to their squat.
Beauty back day Simon, loving the nice weather finally myself

[wasmeFINAFLEX]

Ya I have read about guys doing leg curls before squats and having it feel very beneficial to their squat.
Beauty back day Simon, loving the nice weather finally myself

Thanks Shawn. Almost seems a shame to put the AC on so quick - but everyone in the house is complaining lol...

[wasmeFINAFLEX]

5/26/2016 Arms/Calves

Wow, arms are just friend, pump was extreme and veins were pronounced.

Standing DB Curls ss Preacher Curls
20x10 / 50x6+3partials (from top)
25x10 / 60x6+3partials
30x10 / 70x6+3partials
35x10 / 80x6+3partials
35x10 / 90x6+3partials
35x10 / 90x6+3partials
35x10 / 90x6+3partials

Ez Curls
95x10
95x10
95x10

Reverse Curls
70x15
70x15
70x15
70x15


V Bar Pushdowns
90x20
90x20
110x20
110x20
110x20
110x20

45 degree Tate Press
105x8
115x8
125x8
135x8
145x6


Skullcrushers
80x10
80x10
80x10
80x10


Standing Calf Raise ss Dorsiflexion
185x15 / 50
205x15 / 50
225x15 / 50
245x15 / 50
245x15
245x15
245x15

[SteveWright1]

arms fried wasmeFINAFLEX, the fact that are still attached seems like a win to me after that much volume in 1 session

V bar push downs and skull crushers adding the the overal arm fatigue factor
I am betting they where happy with your choice of standing calf raises as the finishing exercise

[wasmeFINAFLEX]

arms fried wasmeFINAFLEX, the fact that are still attached seems like a win to me after that much volume in 1 session

V bar push downs and skull crushers adding the the overal arm fatigue factor
I am betting they where happy with your choice of standing calf raises as the finishing exercise

LOL indeed they were, thanks Steve. I really like training triceps.. the angles / ways you can hit them can be fun.

[wasmeFINAFLEX]

5/29/30 (Yesterday) Chest / Back / Shoulders secondary

Post Cardio: 30 minutes

Straight Arm Pushdowns ss Machine Fly
90x12 / 90x15
90x12 / 90x15
90x12 / 90x15
90x12 / 90x15


Wide Grip Pulldowns ss Explosive Bench Press
185x12 / 135x10
185x12 / 185x10
185x12 / 205x10
185x12 / 205x10


Neutral Wide Grip Pulldowns ss Decline Bench Press
185x10 / 185x8
185x10 / 185x8
185x10 / 185x8
185x10 / 185x8


DB Lateral Raises ss Front Plate Raise
20x10 / 25x15
20x10 / 25x15
20x10 / 25x15
20x10 / 25x15

[wasmeFINAFLEX]

5/30/2016 Happy Memorial Day to those south of the border

Legs...

Post workout 30 minutes...

This one was crazy.. the leg press/squat superset was brutal...

Lying Leg Curls
50x15
70x15
90x15
110x10
110x10
110x10
110x10
drop
90x8
drop
70x10


Leg Press ss Safety Bar Squats
225x10 / 135x8
315x10 / 155x8
365x10 / 185x8
405x10 / 185x8
405x10 / 185x8
405x10 / 185x8
405x10 / 185x8


Walking Lunges
10 sets left then 10 steps right
10 sets left then 10 steps right
10 sets left then 10 steps right

- legs were like jelly


Stiff Legged Deads
160x10
140x10
140x10
140x10
- back was nagging a little on the first set.. lowered the weight and all was good.

[SteveWright1]

serious effort put in on legs day wasmeFINAFLEX

leg press/ squat superset sounds fatiguiing to say the least
a lack of any rest between those 2 exercises, would have legs feeling shakey towards the end I reckon

[wasmeFINAFLEX]

serious effort put in on legs day wasmeFINAFLEX

leg press/ squat superset sounds fatiguiing to say the least
a lack of any rest between those 2 exercises, would have legs feeling shakey towards the end I reckon

They took a good pounding, getting out of bed this morning wasn't easy... been a while since I have felt that way actually... Thanks man.

[wasmeFINAFLEX]

5/31/2016 Chest / Shoulders

Up early this morning to get this one in. Felt I had a good session, but it is really time to start getting my nutrition in check.. keep saying/thinking it, so need to do something now about it.

Post: 30 minutes cardio

Flat DB Press
40x12
50x12
60x12
70x12
80x12
85x12
90x9

Flat Bench Press - Explosive
185x6
205x6
215x6
225x6
225x6


Swiss Bar Press
185x8
195x8
195x8
195x8
drop
155x8
drop
135x11


Machine Fly
90x10
90x10
90x10
90x10

DB Bent Over Laterals Swings (not full range of motion)
30x20
35x20
35x20
35x20

Seated DB Lateral Raise
15x10
15x10
15x10
15x10

Front Plate Raise
25x10
25x10
25x10
25x10

[raynerd]

Yikes that leg workout looked brutal! Legpress SS with safety bar squats sound hard as chit! Awesome job!
Solid chest and shoulder work today as well, tons of heavy presses between DB, BB and Swiss bar presses!

[wasmeFINAFLEX]

Yikes that leg workout looked brutal! Legpress SS with safety bar squats sound hard as chit! Awesome job!
Solid chest and shoulder work today as well, tons of heavy presses between DB, BB and Swiss bar presses!

Thanks Shawn. I love the swiss bar, one of my best purchases!

[wasmeFINAFLEX]

1/6/2016 Back

Decent back session this morning. Back was a little stiff, but got through it with no issues...

Post: 30 minutes treadmill...

Meadows Rows
60x8
70x8
80x8
90x8
100x8
100x8
100x8


DB Rows
80x8
90x8
90x8
90x8


DB Pullovers
65x12
65x12
65x12
65x12


Chins (Band Assisted)
Wide Grip x 15
Wide Grip x 15
Narrow Grip x 13
Narrow Grip x 12
-hands facing


HyperExtensions
15
15
15

[wasmeFINAFLEX]

6/2/2016 Arms and Calves

Post: 30 minutes

WFG - With Fat Gripz

This was a solid arm day. Arms got pumped up fast and things felt really good.

DB Curls
15x10
20x10
25x10

DB Curls (wfg) / Hammer Curls / Preacher Curls
30x6 / 35x6 / 80x6
30x6 / 35x6 / 90x6
30x6 / 35x6 / 85x6
30x6 / 35x6 / 80x6


EZ Bar Curl (wfg) / Preacher Curls
90x8 / 80x8
90x8 / 80x8
90x8 / 80x8


Rope Extensions (wfg)
70x15
80x15
90x15
90x15
90x15
90x15
90x15

Close Grip Bench Press
135x12
165x10
185x8

Bent Over Overhead Rope Extensions
90x25
90x25
90x25 - some pausing on this set

Dorsiflexion
50
50
50
50

Standing Calf Raises
185x15
185x15
225x15
225x15
245x15
245x15
255x15
265x15

[wasmeFINAFLEX]

6/3/2016 Chest, Back, Shoulder secondary...

Today was to be a rest day, but tomorrow is the Toronto Pro Show. My daughter's physio therapist said she can go as long as she wears her knee brace and takes it easy. So going to take her down for part of the day. Always a fun time. Samples and spandex...


Post: 30 minutes


Machine Fly ss Straight arm pulldown
100x15 / 100x10
100x15 / 100x10
100x15 / 100x10
100x15 / 100x10


Incline Bench Press ss D Grip Pulldowns
185x12 / 180x10
185x12 / 180x10
185x12 / 180x10
185x12 / 180x10


Decline Bench ss Wide Grip Pulldowns
185x8 / 190x10
185x8 / 190x10
185x8 / 190x10
185x8 / 190x10


Stretchers ss Seated Smith Press
140x10 / 135x8
140x10 / 135x8
140x10 / 135x8
140x10 / 135x8