Wasme...pushing beyond 45...

[wasmeFINAFLEX]

6/5/2016 LEGS

Hit up the Toronto Pro Show yesterday.

Was blown away when during the 212 competition, Meadows took the stage to compete. Must admit was pretty cool to see him live - veiny sob. My daughter also met Kai Greene and was pretty excited. Funny she is almost as tall as him.

Good time, motivational and tested her knee as she walked for 3-4 hours in her brace. Was sore after but in the end did her good!



Tough leg day today... followed up by 30 minutes on the treadmill.


Leg Curls ss Stiff Legged Deads
70x10
80x10
90x10 / 140x8
110x8 / 150x8
110x8 / 160x8
110x8 / 160x8
110x8 / 160x8


Leg Press (in smith)
225x15
315x15
365x15
405x15
425x15
445x15


Squats ss Leg Extensions
185x8 / 105x8
185x10 / 105x8
185x12 / 105x8
185x14 / 105x8

[wasmeFINAFLEX]

6/6/2016 Chest/Shoulders (yesterday)

Seem to be running a day behind with my updates... evenings are just too busy to get back online...

Post: 30 minutes treadmill

Banded Swiss Bar Press
145x8
175x8
195x8
205x8
205x8
205x8
- long red pro minis used

Incline Barbell Press - explosive off chest
185x15
205x8
205x8
205x8
205x8

Flat DB Press
85x10
85x10
85x10

Decline Smith Press
185x15
185x15
185x15


DB Lateral Raises
15x20
15x20
15x20
15x20

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

DB Overhead Press
45x8
45x8
45x8

[raynerd]

Awesome couple sessions Simon, that leg day starting with curls/SLDL's was crazy, especially with the squat/extension finisher!
Pro show sounds like it was sweet!
Strong pressing on the chest and delt work!

[mirroroferised]

Nice work in here Simon. Pro show would have been fun to go to. I looked at it awhile ago and thought of going but was working nights so couldn't make it work. Maybe next year. That would be awesome to go and see.

[wasmeFINAFLEX]

Awesome couple sessions Simon, that leg day starting with curls/SLDL's was crazy, especially with the squat/extension finisher!
Pro show sounds like it was sweet!
Strong pressing on the chest and delt work!

Thanks Shawn... legs were pretty sore after that one... Back on deck today...

Nice work in here Simon. Pro show would have been fun to go to. I looked at it awhile ago and thought of going but was working nights so couldn't make it work. Maybe next year. That would be awesome to go and see.

I have been the last 3-4 years.. always fun, lots of samples, and most of the competitions are free to watch (with your admission).

Was cool seeing Meadows compete, as I have always enjoyed his programs..

[wasmeFINAFLEX]

6/7/2016 Back (yesterday)

Well I am officially sick. On the weekend i was feeling a little under the weather, but as the week is progressing i simply feel like hell. Will get my arm workout in if possible after work today or if I feel I just cant, then tomorrow. Don't tend to get sick too often, so just have to ride this one out. Give it a couple of days, if not try and get a Zpak.


Post Cardio: 9 minutes, then the damn belt frayed and snapped on my treadmill... shiiiiiit! GUess that will force me back outside and the runs will resume.


One Arm Barbell Rows
60x8
70x8
80x8
90x8
100x8
105x8
105x8


Close Supinated Grip Pulldowns
180x8
180x8
180x8
180x8


Stretchers (using a Vbar)
140x10
140x10
140x10
140x10


barbell shrugs
160x10
160x10
160x10
160x10
- 2 second hold each rep


hyperextensions
15
15
15
15

[raynerd]

Nice back blast Simon! Chit glad u didn't die on the treadmill
Hope the Ebola is short lived!

[wasmeFINAFLEX]

Thanks Shawn.

Back to the land of the living... between being sick as hell, and just busy as sh*t... I am glad to be back at work.. and a couple of workouts under my belt again. Still all stuffed up and chest congested but definite improvement...

Saturday's workout (Arms)


DB Curls superset Preacher Curls
20x8
25x8
30x8
35x8 / 90x8
35x8 / 85x8
35x8 / 85x8
35x8 / 85x8


Reverse Curls superset Hammer Curls
70x12 / 35x12
70x12 / 35x12
70x12 / 35x12
70x12 / 35x12


Vbar Pushdowns
70x10
80x10
90x10
100x10
110x10
110x10
110x10
110x10


Bench Dips superset Bent OVerhead Rope Extensions
20 / 90x8
19 / 90x8
15 / 90x8
14 / 90x8


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

[wasmeFINAFLEX]

Sunday (chest/back/shoulders secondary)


Straight Arm Pushdowns ss Machine Fly
100x12 / 100x15
100x12 / 100x15
100x12 / 100x15
100x12 / 100x15

Flat Bench (explosive) ss D Grip PUlldown
135x10 / 180x10
185x10 / 180x10
205x10 / 180x10
205x10 / 180x10


Slight Incline Bench ss Wide Neutral Grip Pulldown
185x8 / 180x10
205x8 / 180x10
205x8 / 180x10
205x8 / 180x10


Face Pulls ss Lateral Raises
90x12 / 20x10
90x12 / 20x10
90x12 / 20x10
90x12 / 20x10

[raynerd]

Awesome couple sessions Simon, glad you are feeling better. Solid to see someone who smashes their calves as hard a me out there It's a rare bird lol.
Big volume on the chest/back/shoulder workout!

[SteveWright1]

2 very good volume and weight sessions wasmeFINAFLEX
You must be well on the way to recovery after those 2 workouts

numbers on the standing calf raises - stood out from yesterdays session
but the 205 on flat bench that you then continued to work with on the incline version really caught my eye on todays session

[wasmeFINAFLEX]

Awesome couple sessions Simon, glad you are feeling better. Solid to see someone who smashes their calves as hard a me out there It's a rare bird lol.
Big volume on the chest/back/shoulder workout!

Thanks Shawn. I actually need to give my calves more attention...

2 very good volume and weight sessions wasmeFINAFLEX
You must be well on the way to recovery after those 2 workouts

numbers on the standing calf raises - stood out from yesterdays session
but the 205 on flat bench that you then continued to work with on the incline version really caught my eye on todays session

Thanks Steve! I love those secondary chest/shoulder/back sessions.. everything moves quickly and pumps up good!

[wasmeFINAFLEX]

6/13/2016 Legs

Good leg session yesterday... this week is all about pause sets...

Leg Curls (1 second pause at bottom)
55x10
70x10
90x10
100x10
100x10
100x10
100x10


Squats (3 second hold in the hole)
135x6
185x6
205x6
225x6
225x6
225x6

Leg Press (continuous motion) - in smith from floor
315x30
315x30
315x30

- these were brutal, hitting 30 each time was agonizing

Leg Extensions (explosive kick)
90x8
90x8
90x8


Stiff Legged Deads
150x10
150x10
150x10.
150x10

[wasmeFINAFLEX]

6/14/2016 Chest/Shoulders

Chest got pretty sore fast today... maybe not enough recovery from Sunday... but pushed through..

Swiss Bar Press (1 second pause on chest)
Barx8
145x8
175x8
195x8
205x8
205x8
205x8
205x6 - nothing left


Incline Barbell Bench - 2 second pause at bottom
135x8
165x8
185x5
195x5
195x5
195x4


Flat DB Press
90x10
90x10
90x10
drop 60x6
drop 40x6


DB Side Laterals
20x20
20x20
15x20
15x20

Bent Over Side Lateral Raises
20x25
20x25
20x25


Seated Smith Machine Overhead Press
120x8
120x8
120x8
120x8

[SteveWright1]

2 good looking sessions yesterday and today wasmeFINAFLEX

3 count hold with 2pps squatting caught my attention as did 315lb Smith machine leg pressing for 30 rep sets
(do you have the safeties,catches set? I know I would, for fear of being concertina'd when fatigued)

another heavy pressing session today also 205lb to failure on benching and paused reps with 195 inclines
90lb DBs stand out on account I may be able to Kroc row one, but I am not pressing it anywhere.

[wasmeFINAFLEX]

2 good looking sessions yesterday and today wasmeFINAFLEX

3 count hold with 2pps squatting caught my attention as did 315lb Smith machine leg pressing for 30 rep sets
(do you have the safeties,catches set? I know I would, for fear of being concertina'd when fatigued)

another heavy pressing session today also 205lb to failure on benching and paused reps with 195 inclines
90lb DBs stand out on account I may be able to Kroc row one, but I am not pressing it anywhere.

Thanks Steve.. For the smith leg press, I am laying on the floor feet up in the air. I have a bungee wrapped around the posts and the lockouts so the bar doesnt catch, but do have the safeties said at the bottom of my range of motion so if i fail i dont fold up like a wet bag!

I am always trying to get to 100's on DB bench. Seems I get there for a week and then takes a few to get back again. That said, my chest was pretty fried by the time I got there with this session.

[wasmeFINAFLEX]

6/15/2016 Back

Front Pulldowns - long stretch on each rep
110x15
130x15
180x8
180x8
180x8


Low Cable Rows - pause on contraction
140x12
150x12
150x12


Smith Bent Over Rows
135x12
135x12
135x12


Deadlifts (speed)
135x5
185x5
225x5
255x5
275x5
275x5
275x5
.
- not sure playing with speed deads is really smart with my back but... went well

Hyperextensions (one set to failure)
27

[raynerd]

3 impressive sessions Simon! Loved the paused work on leg day, and 30 rep leg presses are insane! Strong pressing the other day and huge deadlift volume today!
Just awesome work!

[wasmeFINAFLEX]

3 impressive sessions Simon! Loved the paused work on leg day, and 30 rep leg presses are insane! Strong pressing the other day and huge deadlift volume today!
Just awesome work!

Thanks... deadlifts are a pretty weak spot for me. Grip isnt the best, and have lower back issues. Still trying to rebuild this move.

[wasmeFINAFLEX]

6/16/2016 Arms / Calves

Surgeon appointment (18 year old daughters knee surgery) went great today. 5 week point. He was happy as range of motion is almost there, says she still has work to do though. But can try going back to work, and in the gym he wants her to go light with some leg curls and leg presses (in machine not sled). She was pretty excited, as will her physio therapist.

Also, ran this morning... first time in a long time. Got 5 KM in with no walking periods.. pace was a little off at 34 minutes, but first time out - I'm happy.


Standing DB Curls / Preacher Curls (3 second neg)
35x8 / 80x8
35x8 / 80x8
35x8 / 80x8
35x8 / 80x8


DB Curls (one arm at a time, no rest)
35x8
35x8
35x8
35x8


EZ Bar Reverse Curls
60x25
60x25


Straight Bar Pushdowns
90x15
90x15
100x15
110x15
115x12
115x10
120x8


Pronated Kickbacks
30x6
30x6
30x6
30x6


Bench Dips
25
19
15


Dorsiflexion
50
50
50
50


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

[wasmeFINAFLEX]

6/17/2016 (FRIDAY)

- Warmup was 5km road road. Went well.

Followed by my typical Chest/Back/Shoulder secondary day. (12 sets of back/12 of chest/8 of shoulders)


Back went out a few hours later... so been resting it up, stretching a lot, ice, and it is much better today. Might need one more day of rest before hitting legs.. will see Monday...

Happy Father's Day All!

[raynerd]

Happy Father's Day Simon! Awesome news on your daughter's progress with her knee.
Couple beauty sessions you did,
Always so much volume! Great job!

[SteveWright1]

sorry to read about back issue wasmeFINAFLEX
having just gone through a minor one I do know how frustrating it can be and hope that the extra days rest sorts it out for you

agreed on the volume aspect, and 6 sets of 20 for a finishing exercise, is 3 more than I would have the desire to complete by that time

[wasmeFINAFLEX]

Happy Father's Day Simon! Awesome news on your daughter's progress with her knee.
Couple beauty sessions you did,
Always so much volume! Great job!

Thanks Shawn, same to you.

And thanks, regarding her knee, just got in from physio - therapist has given her the green light from LOW weight leg press (in the machine not sled). Needless to say she is pumped..

sorry to read about back issue wasmeFINAFLEX
having just gone through a minor one I do know how frustrating it can be and hope that the extra days rest sorts it out for you

agreed on the volume aspect, and 6 sets of 20 for a finishing exercise, is 3 more than I would have the desire to complete by that time

Thanks Steve.. (and please call me Simon)

[wasmeFINAFLEX]

6/22/2016

Well, my back is taking longer than i thought to heal up. Sitting at work hasn't helped this week that is for sure... I have been doing a fair bit of walking (typically in the evening after work)... Today I had enough of 'sitting around'...

Went for a 5km run (won't go again till Saturday)... and then did a very light chest/back workout.

Bench / Wide Grip Pulldowns
Incline Bench/ Narrow Grip Hands Facing
Machine Flyes/D Grip Pulldowns

Bench was all done at 135 lbs.. and the pulldowns in the 160 range...

I just needed to move and get blood circulating. Worked the stretch a bit too.

Iced back, and did some stretching.. its tender but better than expected... who knows it just might help.

[raynerd]

Hope the back is 100% soon Simon, keep working it light, active recovery seems to be the key to back pain!

[SteveWright1]

from my recent experience and hopefully yours is the same Simon, what you did today was ideal
I went lighter weights, form a priority, no grinders, no taking liberties and no lifts that I knew would probably end up with me taking a step backwards recovery wise even with low weights (So I had a few weeks away from the deadlift and in fact drastically reduced squatting frequency )

[wasmeFINAFLEX]

Thanks guys.... my back is still wrote off.

I am fine lying and walking, sit and I am basically done. I am walking it off as much as possible, and will not be doing any weights till recovered. Although there will be no squats/deads prior to my trip (July 11)....nor will I run again till I am back.

[wasmeFINAFLEX]

Still just walking. Was at the DR today, more so to get a note for work for a desk accommodation. That way I can sit/stand.. which would be so much better. I have been kneeling at my desk for a week and a half.

On a happier note, our trip is booked!

Wife and I are going to the Mayan Riviera - July 11th - 18th. Can't wait. Putting a lot of trust into the kids who are home (18/18/13) but I think all will be fine. (We have 6 kids between us but the other three (23,21,20) do not live at home)

Should be awesome! And with that said, if I can get any workouts in before the trip they will be upper back/chest/shoulders/arms only.... moderate volume but light...

[wasmeFINAFLEX]

July 6...2016 ....back update

Alright... so I am sitting at about 80% healed.. feels good, no pain when going from sit to stand!

3 days ago I implemented some training.

Friday was 12 sets of light chest (bench, incline bench, machine fly), and 6 sets of very light lateral raises
Saturday was 20 sets of light pulldowns (wide, dgrip, narrow hands facing, neutral wide, neutral shoulder width)
Sunday was 18 supersets again light arms (rope pushdowns/db curls, vbar pushdowns/ez curls, bench dips/hammers, overhead tricep extenion/preachers)

All three days included at 4km fast paced walk. last 1km is uphill. Friday there was some soreness, Saturday same but not as bad, today much better.

My plan is to roll through this 2 more times (No rest days as it is light more mobility than anything and to feel like im not a chunky monkey slob, and Sunday (day before mexico) will be chest/back combined.

No leg days till im back.

There is a gym at the hotel, we'll see whats there...