Wasme...pushing beyond 45...

[wasmeFINAFLEX]

5/24/2017 Chest

4km walk before this session. Will likely go for another one at lunch time. No running today, to give the lower back and knees a rest.


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

135x10
165x10
195x10
215x3
225x3
225x3
225x3
225x3
225x3
225x3
225x3
225x3
225x3
225x3

- all reps were paused 2 seconds on chest before firing up.

Last set was tough as hell, but got it .... 235 next week... should be interesting.

[wasmeFINAFLEX]

5/25/2017 Chest Accessory (Shoulders, Triceps, Chest)

Absolutely pouring with rain here today, went right to the basement and got my weights out of the way. Hopefully get a long walk in later. Will run tomorrow.

Seated Over Head Barbell Press
- 2 warmups with just the bar
95x12
105x12
115x12
125x12
125x10
125x10


DB Lateral Raises
20x10
20x10
20x10


DB Shrugs
80x12
80x12
80x12


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

Close Grip Bench
135x12
175x10
175x10
175x9

Rope Pushdowns
90x12
90x12
90x12

Vbar Pushdowns
110x10
110x10
110x10


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

Ab wheel
10
10
10
10

[xR1pp3Rx]

dayum nice sesh right there... I love hitting the gym on rainy days.

[wasmeFINAFLEX]

dayum nice sesh right there... I love hitting the gym on rainy days.

I agree, and once the weather improves running in the rain is the best. But at this time of year here, a run in the cold rain just makes you sick lol

[wasmeFINAFLEX]

5/26/2017 Deads with Hex/Trap Bar

Last week 285 played on my lower back a little. But still went for 295, got 5 sets in no problem, so figured the last five I'd bump up and push a bit more. 305, was good till the last couple of sets where I then felt it. I had a really good warm up (walk/run) though which I think helped stave off anything. Next week will be 305...as I only got 5 sets at that weight in.

Deadlifts
155x10
185x8
235x5
255x3
275x3
295x3
295x3
295x3
295x3
305x3
305x3
305x3
305x3
305x3
305x3

[xR1pp3Rx]

good on you to push as hard as you did. its easy to opt for the lighter way out.

[wasmeFINAFLEX]

good on you to push as hard as you did. its easy to opt for the lighter way out.

Well i figure the only way to progress is to push the envelope...

[wasmeFINAFLEX]

5/27/2017 Back and Bicep Secondary

Got out for a run this morning... lower back wasnt so fond of that idea.. perhaps slept wrong. Mind you it didnt hamper my workout at all.


Straight Arm Pulldowns
90x12
90x12
90x12

Wide Pull Up (Band assisted)
12
12
10

Lat Pulldowns Wide Grip
160x12
160x9
160x9

Chest Supported 2 Arm DB Row (on incline bench)
70x12
70x12
70x12



Low Cable Row
140x12
140x12
140x12

Face Pulls
90x12
90x12
90x12

Preacher Curls
85x12
90x10
90x9
90x7


Hammer Curls (both arms same time)
35x12
35x12
35x12

Reverse Curls
70x10
70x10
70x10

[lschepis]

U sure like the triples, and lots of them! Darn nice preacher curls.

[wasmeFINAFLEX]

U sure like the triples, and lots of them! Darn nice preacher curls.

I do them. Doesn't mean I like them! lol Actually, this has been fun thus far. And thanks

[wasmeFINAFLEX]

5/29/2017 LEGS

Another good squat day... Started the day with a 4km walk...then right to squats.


BWx10
BWx10
135x10
155x10
185x8
215x3
215x3
215x3
215x3
215x3
215x3
215x3
215x3
215x3
215x3

[wasmeFINAFLEX]

5/30/2017 Leg Assistance Day... YESTERDAY

This one started with a 5km walk/run... (about 4.3km was ran)

Rest periods were 1 minute between sets or supersets.

Leg Press (in smith from floor, pause at bottom of each rep)
225x12
315x12
375x12
395x12
395x12
395x12


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

Lunges (DB in hands, weight is per db)
25x12
25x12
25x10

Stiff Legged Deads
120x12
120x12
120x12

[wasmeFINAFLEX]

5/31/2017 Chest

5km walk/run before this session. Really pushed hard and was surprised to get all sets in... feeling strong.

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

135x10
165x10
195x10
215x3
235x3
235x3
235x3
235x3
235x3
235x3
235x3
235x3
235x3
235x3

- all reps were paused 2 seconds on chest before firing up.

Going for 245 next week!

[NoCarbsNoSugar]

does "walk/run" mean HIIT?

ouch on the two-second pause... good for you

[wasmeFINAFLEX]

does "walk/run" mean HIIT?

ouch on the two-second pause... good for you

Not in the traditional sense, more walking in between running portions as i get my lungs back or if i start to fell my lower back. Today for example was all run. I hadnt run in about 6 months. It is amazing how quickly that ability goes away....lol

But at times i will go to a track and do HIIT

[wasmeFINAFLEX]

6/1/2017 Chest Accessory (Shoulders, Triceps, Chest)

Had a great run this morning... no walking, and back felt really good. Got 5km in then down to the basement for my session. Strength tapered midway... rep counts were down a little from last week.

Seated Over Head Barbell Press
- 2 warmups with just the bar
95x12
105x12
115x12
125x12
125x12
125x12


DB Lateral Raises
20x10
20x10
20x10


DB Shrugs
80x12
80x12
80x12


Swiss Bar Bench Press
145x12
165x12
185x8
185x8
185x7

Close Grip Bench
135x12
165x9
165x8
165x9

Rope Pushdowns
90x12
90x12
90x12

Vbar Pushdowns
110x10
110x10
110x10


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

Ab wheel
10
10
10
10

[raynerd]

Damn that was a big session today! Great job on the bench and squats! Strength is really picking up on the program!

[wasmeFINAFLEX]

Damn that was a big session today! Great job on the bench and squats! Strength is really picking up on the program!

Thanks Shawn, I agree strength is coming!

[wasmeFINAFLEX]

6/2/2017 Deads with Hex/Trap Bar

Day started with a 5km run, which felt really good again. Then down for deads. Hit 305 for all reps, which i was surprised and no back aggravation at all. Things are feeling good!

Deadlifts
155x10
185x8
235x5
255x3
305x3
305x3
305x3
305x3
305x3
305x3
305x3
305x3
305x3
305x3

[xR1pp3Rx]

let us know how it feels tomorrow, wishing you a smooth recovery from that sesh!

brutal~

[wasmeFINAFLEX]

let us know how it feels tomorrow, wishing you a smooth recovery from that sesh!

brutal~

Messed up my wrist some how that evening, but i think it must have been strained during the deads.

Wrapped it tight for my secondary back day (yesterday) and all good today.

[wasmeFINAFLEX]

6/3/2017 Back and Bicep Secondary (Saturday)

5km run yesterday to lead off this workout.. as mentioned above my wrist was sore... wrapped it tight and didnt give me much grief.


Straight Arm Pulldowns
100x12
100x12
100x12

Wide Pull Up (Band assisted)
12
9
10

Lat Pulldowns Wide Grip
160x12
160x10
160x9

Chest Supported 2 Arm DB Row (on incline bench)
70x12
70x12
70x12



Low Cable Row
140x12
140x12
140x12

Face Pulls
90x12
90x12
90x12

Preacher Curls
85x12
90x10
90x9
90x6


Hammer Curls (both arms same time)
35x12
35x12
35x12

Reverse Curls
70x10
70x10
70x10

[raynerd]

Great looking deadlift and back accessory day today Simon! Loving the progression!

[wasmeFINAFLEX]

Great looking deadlift and back accessory day today Simon! Loving the progression!

Thanks brother... appreciate the support!

[wasmeFINAFLEX]

6/5/2017 LEGS

Preworkout was a 5km jog... then on to squats.
They went well but the last three sets had some sloppy reps i thought, so didnt count them. Will do 225 next week again..


BWx10
BWx10
135x10
165x10
195x8
225x3
225x3
225x3
225x3
225x3
225x3
225x3
225x2
225x2
225x1

[raynerd]

Solid work with 225 Simon. Good plan to hit it again if you weren't happy with the last sets. Nail them next one!

[EjnarKolinkar]

Looks like a lot of work amigo, nice squatting.

[xR1pp3Rx]

were you good and sore from that one?? looks like a total grinder.

[wasmeFINAFLEX]

Solid work with 225 Simon. Good plan to hit it again if you weren't happy with the last sets. Nail them next one!

Thanks Shawn. Ya I want all reps clean before moving up.

Looks like a lot of work amigo, nice squatting.

Thanks man, welcome.

were you good and sore from that one?? looks like a total grinder.

It was ok, but after the leg assistance session just now my back is a little sore... compounded from yesterday id say.

[wasmeFINAFLEX]

6/6//2017 Leg Assistance Day...

Working early all week this week. So will be hard pressed to get a run in before the weekend. Did do a 4km walk at lunch time though.

Lower back is a little tender after this one.

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