Wasme...pushing beyond 45...

[wasmeFINAFLEX]

Thanos Week 6 Day 4 Arms

Even more of a pump this week... great workout.


Tri Set # 1

Vbar Pushdowns ss Between Bench Dips ss Skullcrushers
90x12 / 15 / 80x8
90x12 / 15 / 80x8
90x12 / 15 / 80x8
90x12 / 15 / 80x8

Occluded Rope Pushdowns (20 reps, then 30 second rest, to failure, repeat 2 more times)
80x20
80x17
80x16
80x14


Tri Set # 2

Seated DB Curls (3 sec decent) ss Hammer Curls ss Preacher Curls
25x10 / 40x8 / 75x8
25x10 / 40x8 / 75x8
25x10 / 40x8 / 75x8
25x10 / 40x8 / 75x8

Occluded EZ bar Curls (20 reps, then 30 second rest, to failure, repeat 2 more times)
60x20
60x13
60x12
60x9


Post workout cardio: 30 min spin bike.

[fittofattofit]

Thanos Week 6 Day 1 Legs (Monday)

Squats
115x15
155x15
205x10
245x10
255x7


Leg Press (in smith from floor) superset Goblet Squats

315x25 \ 60x8
315x25 \ 60x8
315x25 \ 60x8
315x25 \ 60x8

- foot placement was side by side, pumping style, and no lockout


Occluded Leg Extensions
- set of 25, then 30 sec rest then to failure and repeat 2 more times
80x25
80x20
80x19
80x17

Occluded Leg Curls
- set of 15, then 30 sec rest then to failure and repeat 2 more times
80x15
80x10
80x9
80x9

^^^^^ this combo just screamed at me! Can visualise the pump going from the high rep leg presses/goblets into the occluded extensions and curls and feeling nauseated from the lactic acid

Thanos week 6 day 2 Chest and Shoulders (Tuesday)

Chest felt very pumped after this one. The declines were great..
...

Flat DB Press
80x10
80x10
80x10
drop
50x8
drop
35x7
drop
20x9 + 10 second weight stretch

,...

Barbell Over and Backs
- just barely clear your head and go over and back. Each time you do that is 1 rep
75x10
75x10
75x10
75x10

This was awesome as well .... declines and inclines and then the DB drop-set for a massive burn. I had to google for a vid of Barbell over and backs and that would have to smoke the delts, tris and upper pecs. I might try it today .... bar only of course

Thanos Week 6 Day 4 Arms

Even more of a pump this week... great workout.

You have to be looking visibly bigger and vascular in the mirror at the end of a session like that!
CBF with the spin afterwards though ... I'd be hunting for carbs

[wasmeFINAFLEX]

^ I had to google for a vid of Barbell over and backs and that would have to smoke the delts, tris and upper pecs. I might try it today .... bar only of course
)

Thanks for the kind words. You should try them, they are awesome!

[wasmeFINAFLEX]

Thanos Week 6, Day 5 (REST w/30 min on bike) - Friday,

Day 6 Full Upper Body Pump - Saturday

Good session today, sweat like a sob...Post workout cardio - 30 minutes on bike

Tri Set 1

Straight Arm Pulldown / Machine Fly / Side Lateral Raise
90x10 / 90x10 / 20x10
90x10 / 90x10 / 20x10
90x10 / 90x10 / 20x10


Tri Set 2

Trap Bar Deadlifts / DB Hammer Bench Press / Bent Over Laterals
155x10 / 60x12 / 15x15
245x10 / 60x12 / 15x15
265x8 / 60x12 / 15x15
265x8 / 60x12 / 15x15



Tri Set 3

Trap Bar Deadlifts / DB Hex Press / Face Pulls
295x8 / 60x12 / 90x10
295x6 / 60x12 / 90x10
295x6 / 60x12 / 90x10


Tri Set 4

Wide Grip Pulldowns / Cable Crossovers / DB Shrugs (3 second hold)
110x10 / 50x15 / 60x10
110x10 / 50x15 / 60x10
110x10 / 50x15 / 60x10





Arm Superset with Calves

V Bar Pushdowns / Preacher Curls / DB Calf Raise
90x15 / 80x10 / 80x20
90x15 / 80x10 / 80x20
90x15 / 80x10 / 80x20
90x15 / 80x10 / 80x20

- DB calf raise weight per side

[wasmeFINAFLEX]

Hey guys.... Sorry for continually falling behind in everyone's logs (including my own)... Life is just so busy all the time. That said, I will be checking in as much as possible. This thread, as well as all of yours - keeps me committed and motivated!


=======================================



Thanos Week 7 Emphasis on Forced Reps and Holds

Day 1 Legs (Monday)

Another gruelling leg session.

Post workout cardio: 30 minutes on bike


Leg Curls
45x10
70x10
95x12
95x12
95x12
95x12 + 5 forced reps + 10 second isohold

- used a band for the forced reps to have some assistance as I dont have a workout partner

Squats
115x10
155x10
205x8
225x8
245x8
255x6
265x6
Challenge set (drop 20%)
215x11


Frog Stance Leg Press (in smith from floor) superset Goblet Squats
315x15 \ 60x8
315x15 \ 60x8
315x15 \ 60x8
315x15 \ 60x8


Occluded Leg Curls
- set of 15, then 30 sec rest then to failure and repeat 2 more times
80x15
80x13
80x12
80x12

[wasmeFINAFLEX]

Thanos week 7 day 2 Chest and Shoulders


Post workout cardio: 30 minute on bike

Swiss Bar Bench
Barx8
145x8
165x8
185x8
205x8
225x7

Incline Bench Press
135x8
185x8
205x8
225x8
235x6

Decline Bench Press in Smith
135x10
185x10
205x10
215x10
225x8 + 10 second iso hold



Machine Flyes
90x17
90x16
90x14+ 15 second hold


Smith Overhead Press
- 2 second pause before exploding up each rep
105x8
105x8
105x8
105x8


DB Lateral Raise
20x8
20x8
20x8
20x8

Bent Over Reverse Lateral Raise
20x20
20x20
20x20

[raynerd]

Still killing it I see Simon! That leg workout made me throw up a bit in my mouth

[fittofattofit]

Thanks for the kind words. You should try them, they are awesome!

I did try them, but only with the bar as promised ... in fact took a pic while I was doing them because my delts felt like they were exploding
Probably do them again tonight for some more upper body pump work

Thanos Week 7 Emphasis on Forced Reps and Holds

Day 1 Legs (Monday)

Another gruelling leg session.

Post workout cardio: 30 minutes on bike

Using the bands for forced reps on the curls sounds good! Always remember seeing a vid of Tom Platz talking about his leg workout and singing the praises of forced reps as a finisher. Blowing the quads apart with the occlusion reps at the end

Thanos week 7 day 2 Chest and Shoulders

Post workout cardio: 30 minute on bike

Swiss Bar Bench

Incline Bench Press

Decline Bench Press in Smith

Machine Flyes

Smith Overhead Press

DB Lateral Raise

Bent Over Reverse Lateral Raise

Love this combo of exercises fr hitting the chest and then the dells from every angle
Great work Simon!

[wasmeFINAFLEX]

Still killing it I see Simon! That leg workout made me throw up a bit in my mouth

Thanks Shawn! It was a good one for sure.

[wasmeFINAFLEX]

I did try them, but only with the bar as promised ... in fact took a pic while I was doing them because my delts felt like they were exploding
Probably do them again tonight for some more upper body pump work

Awesome, very effective!

Using the bands for forced reps on the curls sounds good! Always remember seeing a vid of Tom Platz talking about his leg workout and singing the praises of forced reps as a finisher. Blowing the quads apart with the occlusion reps at the end

Yes, it was really the only way I could think to add a bit of assistance. And just make it kill..

Love this combo of exercises fr hitting the chest and then the dells from every angle
Great work Simon!

Thanks man, appreciate it.

[wasmeFINAFLEX]

Thanos Week 7 Day 3 Back

Post workout: 30 minutes, some Olympic Hockey this morning.

Good session... back felt great

Seated Supinated Cable Rows
90x10
100x10
110x10
110x10
110x10
110x10

DB Deadstop Rows
90x10
90x10
Drop 20lbs and go for failure
70x15/14


Wide Hammer Grip Pulldowns
120x12 + 5 partials out of stretch
120x12 + 5 partials
120x12 + 5 partials
120x12 + 5 partials

DB Pullovers
50x12
50x12
50x12

DB Shrugs
80x12
80x12
80x12

HyperExtensions
15
15
15

[wasmeFINAFLEX]

Thanos Week 7 - Day 4 - Arms (Thursday)

Solid arm session today... the 18s for curls were different/fun

Post workout cardio: 30 min on bike


Dual Rope Pushdowns
70x12
70x12
90x12
90x12
90x12
90x12

Bench Dips
15
15
15
15

Skullcrushers
80x10
80x10
80x10
80x10


Bent Overhead Rope Ext.
90x8
90x8
90x8



Seated DB Curls
- 3 second decents, both arms at once
30x10
30x10
30x10
30x10


Grip-O-Rama
-Curls 3 different grips (wide to normal to narrow x 6 reps each grip)
70x18
70x18
70x18
70x18

Preacher Curls
85x8
85x8
85x8
85x8

[wasmeFINAFLEX]

Friday... this morning just a quick 30 on bike before work to get the blood flowing and help with lunch out with some colleagues..

[NoCarbsNoSugar]

Good work.
Been doing a bit of spinning myself.
Can’t wait for better weather so I can go biking on the outdoors.

[wasmeFINAFLEX]

Good work.
Been doing a bit of spinning myself.
Can’t wait for better weather so I can go biking on the outdoors.

Thanks, I am not a biker, but the spinning is ok... especially if there is something decent to watch.

[wasmeFINAFLEX]

Thanos Week 7, Day 5 (REST w/30 min on bike) - Friday,

Day 6 Full Upper Body Pump - Saturday

Post workout cardio - 30 minutes on bike

Tri Set 1

Straight Arm Pulldown / Machine Fly / Side Lateral Raise
90x10 / 90x10 / 20x10
90x10 / 90x10 / 20x10
90x10 / 90x10 / 20x10


Tri Set 2

Trap Bar Deadlifts / DB Hammer Bench Press / Bent Over Laterals
155x10 / 60x12 / 15x15
205x10 / 60x12 / 15x15
255x8 / 60x12 / 15x15
265x8 / 60x12 / 15x15



Tri Set 3

Trap Bar Deadlifts / DB Hex Press / Face Pulls
275x8 / 60x12 / 90x10
275x8 / 60x12 / 90x10
275x8 / 60x12 / 90x10


Tri Set 4

Wide Grip Pulldowns / Cable Crossovers / DB Shrugs (3 second hold)
110x10 / 50x15 / 60x10
110x10 / 50x15 / 60x10
110x10 / 50x15 / 60x10


Arm Superset with Calves

V Bar Pushdowns / Preacher Curls / DB Calf Raise
90x15 / 80x10 / 80x20
90x15 / 80x10 / 80x20
90x15 / 80x10 / 80x20
90x15 / 80x10 / 80x20

- DB calf raise weight per side

[wasmeFINAFLEX]

Started a course for work, but from home this week. Taught remotely from Texas, so its mountain time and runs from 11-630 here in Toronto, which is great for working out in the morning.. but makes for a long day! Enjoy these course though, through Learning Tree.

Finished last night, and took my son to see Black Panther... Monday night is perfect as the theatre was 1/2 full! Great movie, so different from the other Marvel films.

This was yesterdays session:


Thanos Week 8 Emphasis on Forced Reps and Holds

Day 1 Legs (Monday)


Post workout cardio: 30 minutes on bike


Leg Curls
45x10
70x10
95x12
95x12
95x12
95x12 + 5 forced reps + 10 second isohold

- used a band for the forced reps to have some assistance as I dont have a workout partner

Leg Press SUPERSET with Safety Bar Squats
135x10
225x10
315x10 \ 135x6
365x10 \ 225x6
365x10 \ 225x6
365x10 \ 225x6
365x10 \ 225x6
365x10 \ 225x6
365x10 \ 225x6

- this was brutal


Leg Extensions
90x15 + 10 second hold
90x15 + 10 second hold
90x15 + 10 second hold


Stiff Legged Deadlifts
120x8
120x8
120x8

[wasmeFINAFLEX]

Thanos week 8 day 2 Chest and Shoulders


Post workout cardio: 30 minute on bike

Decline DB Bench
30x10
40x10
50x10
60x10
70x10
80x10
80x7

Incline Bench Press
135x12
155x12
175x12
195x10

Incline DB Fly superset with Machine Fly
30x10 / 90x10 + 7 second hold
30x10 / 90x10 + 7 second hold
30x10 / 90x10 + 7 second hold

Smith Overhead Press
75x25
95x20
105x15
105x15 + 10 sec hold


DB Lateral Raise
20x8
20x8
20x8
20x8

Incline Bench Rear Delt Raise
10x8
10x8
10x8
- 5 second hold each rep

[fittofattofit]

Good to know that 'Black Panther' is worth watching ... I'd gotten tired of the marvel franchises (other than 'Dead Pool')
That heavy leg press/safety bar squat superset sounds like a major burner ... enough to make you feel like throwing!
Great chest and shoulders work as well ... heavy DB and BB volume and love it that everything is in the hypertrophy rep range

[wasmeFINAFLEX]

Thanos Week 8 Day 3 (BACK)

Cardio: 30 minutes on bike, watching a very funny older Dave Chapelle special

Seated Cable Rows
- shoulder width neutral grip
100x10
120x10
140x10
140x10
140x10
140x10


Rows (laying on Incline Bench)
150x8
150x8
150x8
150x8
- each rep paused at contraction


Trap Bar Deads
155x5
245x5
335x5
335x5
335x5
335x5

DB Pullovers
50x12
50x12
50x12

Parallel Grip Pulldowns
120x10
120x10
120x10
120x10
- 2 second stretch each rep

[wasmeFINAFLEX]

Good to know that 'Black Panther' is worth watching ... I'd gotten tired of the marvel franchises (other than 'Dead Pool')
That heavy leg press/safety bar squat superset sounds like a major burner ... enough to make you feel like throwing!
Great chest and shoulders work as well ... heavy DB and BB volume and love it that everything is in the hypertrophy rep range

That leg press/squat superset was just brutal... hurt painfully good.

It is definitely worth watching. I agree with you. Funny thing is 4 of the 6 previews they showed were new Marvel movies coming out BEFORE summer! Talk about a saturated market. Dead Pool 2 caught my attention though. Dead Pool rocked!

[wasmeFINAFLEX]

Thanos Week 8 - Day 4 - Arms (Thursday)

Solid arm session today... started Brawl in Cell Block 99 on bike... first 30 minutes NOTHING happened lol.

Post workout cardio: 30 min on bike


V Bar Pushdowns
70x12
70x12
90x12
90x12
90x12
90x12

Bench Dips
15
15
15
15

Overhead Rope Extensions
80x10
80x10
80x10
80x10


Bent Overhead Rope Ext.
90x8
90x8
90x8



Seated DB Curls
- 3 second decents, both arms at once
30x10
30x10
30x10
30x10


Preachers
70x20
70x20
70x20
70x20
70x20
- arms were blown up

Reverse Curls
70x12
70x12
70x11

[wasmeFINAFLEX]

Thanos Week 8, Day 5 (REST w/30 min on bike) - Friday,

Day 6 Full Upper Body Pump - Saturday

Post workout cardio - 30 minutes on bike

Tri Set 1

Straight Arm Pulldown / Machine Fly / Side Lateral Raise
90x10 / 90x10 / 20x10
90x10 / 90x10 / 20x10
90x10 / 90x10 / 20x10


Tri Set 2

Trap Bar Deadlifts / DB Hammer Bench Press / Bent Over Laterals
155x10 / 60x12 / 15x15
205x10 / 60x12 / 15x15
255x8 / 60x12 / 15x15


Tri Set 3

Trap Bar Deadlifts / DB Hex Press / Face Pulls
275x8 / 60x12 / 90x10
275x8 / 60x12 / 90x10
275x8 / 60x12 / 90x10


Tri Set 4

Wide Grip Pulldowns / Cable Crossovers / DB Shrugs (3 second hold)
110x10 / 50x15 / 60x10
110x10 / 50x15 / 60x10
110x10 / 50x15 / 60x10


Arm Superset with Calves

V Bar Pushdowns / Preacher Curls / DB Calf Raise
90x15 / 80x10 / 80x20
90x15 / 80x10 / 80x20
90x15 / 80x10 / 80x20
90x15 / 80x10 / 80x20

- DB calf raise weight per side

[wasmeFINAFLEX]

Fell behind again....

Sunday - rest day, no cardio either... as I had to go into work and do patching on servers...


Thanos Week 9 Day 1 LEGS

No squats in this workout today, but my gosh my legs are trashed.

Post workout cardio: 30 min bike

Leg Extensions
- toe 'pulled back', hard flex every rep
45x10
70x10
95x10
105x10
105x10
105x10
105x10


Leg Press (in smith from floor)
225x15
315x15
405x15
405x15
405x15
405x15
405x15
405x15


DB Walking Lunges
20lbs per side x 20 steps
20lbs per side x 20 steps
20lbs per side x 20 steps
20lbs per side x 20 steps

- killed my legs..

Glute Bridge Raise (plate on waist)
45x10
45x10
45x10
45x10

DB Stiff Legged Deads
40 per side x 8
40 per side x 8
40 per side x 8
40 per side x 8

[wasmeFINAFLEX]

Thanos Week 9 Day 2 Chest and Shoulders

Cardio: 30 min on bike

Incline DB Press
- go till you cant get a full 8, then two drops
25x20
35x15
45x8
55x8
65x8
75x8
85x7
drop
60x8
drop
40x8


Flat Bench
- Explosive reps
135x5
185x5
205x5
205x5
205x5
205x5
205x5


DB Hammer Press
60x10
60x10
60x10
60x10
drop
45x14

Machine Fly
90x10
90x10
90x10
90x10 + 10 partials


DB Side Laterals
20x8
20x8
20x8
20x8

Bent Over Lateral Raises
20x15
20x15
20x15

Front Plate Raise
35x10
35x10
35x10

[wasmeFINAFLEX]

Thanos Week 9 Day 3 Back

Post Cardio: 30 min bike

One Arm Barbell Rows
45x8
65x8
85x8
85x8
85x8
85x8

Chest Supported Rows
- pause each rep
110x8
130x8
150x8
150x8
150x8
150x8

Lat Pulldowns with Stretch
120x10
120x10
120x10
120x10


DB Pullovers
50x12
50x12
50x12


Shrugs
60x12
60x12
60x12

[wasmeFINAFLEX]

Thanos Week 9 - Day 4 - Arms (Thursday)



Post workout cardio: 30 min on bike


V Bar Pushdowns
70x12
70x12
90x12+6 partials out of stretch position
90x12+6 partials out of stretch position
90x12+6 partials out of stretch position
90x12+6 partials out of stretch position

Bench Dips
15
15
15
15

CGBP
155x10
155x10
155x10
155x10



EZ Curls
95x10
95x10
95x10
95x10
drop
70x10
drop 55x10

Preachers
70x20
70x20
70x20
70x20
70x20
- arms were blown up

Hammer Curls
40x10 + 25x8
40x10 + 25x8
40x10 + 25x8
40x10 + 25x8

[RT1957]

Simon you are a volume junky for sure....I like volume too...although I will say its good to see the 10x3 has passed for now....that is a brutal program...

[fittofattofit]

It is definitely worth watching. I agree with you. Funny thing is 4 of the 6 previews they showed were new Marvel movies coming out BEFORE summer! Talk about a saturated market. Dead Pool 2 caught my attention though. Dead Pool rocked!

Yeah ... squeeing blood out of a stone. I did just see 'Thor - Ragnarok' on the plane trip to the US and that was tongue-in-cheek, so quite good fun. Saw 'Justice League' on the way back ... lame but OK for a plane movie

Still smashing the volume Simon ... have you noticed yourself making size gains now that you're well into Thanos? Have you been upping the cals with the extra volume?