Crazy old bastard takes it up a notch 1-andro M1D

Wow! Love the workout and love your detail in your logs DreamWeaver!!!!!
 
Haha, put it to him did ya? That workout looks like a beast.
 
MrKleen73 said:
Haha, put it to him did ya? That workout looks like a beast.
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Yah not too many workouts fit for humans on this run. I have to reach deep for almost every set.

I fuggin did the deads today 6,8,12,6,8,12 at 185 4 second concentric. If my hams weren't completely obliterated I may have gone 205 I got the crap kicked out of me today but I feel kind of badass for staying in the fight. I may have takin a beating but I didn't go down :)

EXERCISE SETS TARGET REPS * TEMPOREST

A Incline (slight) Barbell Tricep Extensions 7 7 4-0-1-0 80 secs
B Seated Overhead Cable Tricep Extensions 3 8 + NOS (ALL sets) 4-0-1-0 40 secs
C Bench Tricep Dips 3 8 + NOS (ALL sets) 4-0-1-0 40 secs
D Deadlifts (bent-knee) 6 6,8,12 6,8,12 4-0-1-0 40 secs Fug me this is always just fuggin awful
E1 Wide-Grip Pull-Ups 4 10 2 sec stretch 4-2-1-0
E2 Reverse-Grip Pulldowns (outward intention) 4 14* 4-0-1-0 40 secs * sets 1 & 2: 14 vertical, sets 3 & 4: 14 leaning back
F Db prone Row 3 3 ** note the tempo ** 10-3-10-0 40 secs
 
How are you finding the rest periods? The short rest looks like the limiting strength factor.
Are you having to drop the weights throughout the sets?

clown
 
clown007 said:
How are you finding the rest periods? The short rest looks like the limiting strength factor.
Are you having to drop the weights throughout the sets?

clown
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Don't worry about numbers just work your tension and suck it up the short rests are fuggin brutal.
 
wasme said:
I found with this training program, I had to lighten weight simply due to the tempo
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and the proper technique, don't let numbers interfere with intention Ben says and he is spot on with this one.
 
Cool. I just figure I'll be dropping weights on successive sets. I love the feel of the increased tension times (in terms of feeling the muscle) but have to drop weight on successive sets in order to maintain rep range and rep speed. "Intention" makes it all the more intense and necessary for me to decrease the weight used.
 
clown007 said:
Cool. I just figure I'll be dropping weights on successive sets. I love the feel of the increased tension times (in terms of feeling the muscle) but have to drop weight on successive sets in order to maintain rep range and rep speed. "Intention" makes it all the more intense and necessary for me to decrease the weight used.
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You usually do. A lot of guys have problems with this workout, because they can't check their ego's at the door. The result, stick with heavy weights and their time under tension is definitely not as prescribed.
 
My ego got checked a long time ago :)
The heavy weights have wreaked havoc on my joints so the switch is needed and well liked.

clown
 
clown007 said:
Cool. I just figure I'll be dropping weights on successive sets. I love the feel of the increased tension times (in terms of feeling the muscle) but have to drop weight on successive sets in order to maintain rep range and rep speed. "Intention" makes it all the more intense and necessary for me to decrease the weight used.
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most of the exercises you will not be able to do with heavy weight at all so dropping weight is not necessary. The techniques he describes are going to have you relearning how to do many exercises, pay close attention to the vids. Intention and tension are more important than anything. You are going to be destroyed with less than half the weight you used to use.

wasme said:
You usually do. A lot of guys have problems with this workout, because they can't check their ego's at the door. The result, stick with heavy weights and their time under tension is definitely not as prescribed.
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Yah hard to crack this nut with some young guys, ego can be crippling.

clown007 said:
My ego got checked a long time ago :)
The heavy weights have wreaked havoc on my joints so the switch is needed and well liked.

clown
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Good to hear you are ready mentally for this watch those vids and learn how and you will see gains like you never did before.
 
When I got home I almost needed to use a walker to get around. Slept well and feel a lot better but still some serious doms, the kicker is .. it's fuggin leg day again :( might have to take it easy :(
 
Hey DreamWeaver,
I don't have access to a leg press machine. Do you have any ideas as to what I can do to substitute appropriately for the Leg Presses in the MI40x program?
thanks so much,

clown
 
clown007 said:
Hey DreamWeaver,
I don't have access to a leg press machine. Do you have any ideas as to what I can do to substitute appropriately for the Leg Presses in the MI40x program?
thanks so much,

clown
Click to expand...

Tough one, squats and db squats are all that come to mind. You can alter foot placement based on what you are trying to do.
 
Thanks DreamWeaver.
I was thinking of using a plate under the toes when the exercise calls for high foot placement. I thought that might accentuate the heel push dominance.

Guess I'll have to get creative :)
 
clown007 said:
Thanks DreamWeaver.
I was thinking of using a plate under the toes when the exercise calls for high foot placement. I thought that might accentuate the heel push dominance.

Guess I'll have to get creative :)
Click to expand...

Yah that's what it's going to come down to. Try to understand the intention of the movement and duplicate it the best you can.
 
Tweaked my back Monday had to take yesterday off and today too. Too much heavy duty crap to do on this routine not going to risk the whole process to get a couple workouts in.
 
Back injury/pain is the worst! It effects everything.
Hope it gets better soon!

-clown
 
clown007 said:
Back injury/pain is the worst! It effects everything.
Hope it gets better soon!

-clown
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Yes take it easy man. A few workout missed are not going to hurt anything.... I need to practice what i preach haha.
 
clown007 said:
Back injury/pain is the worst! It effects everything.
Hope it gets better soon!

-clown
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Thanks I think is just a gluteus minimus so not to worry too much

jdg76 said:
Yes take it easy man. A few workout missed are not going to hurt anything.... I need to practice what i preach haha.
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I know I was out the door yesterday and then decided not to go. I was looking at today as well and smarts kicked in... close call
 
Have to say that your log has been the impetus to my MI40x journey. Its been motivating reading your workouts through the last while. Can't wait till you're all mended up and back at it.
I am just finishing the primer and will begin phase one this coming Monday. The rep tempo change has been incredible.

-clown
 
clown007 said:
Have to say that your log has been the impetus to my MI40x journey. Its been motivating reading your workouts through the last while. Can't wait till you're all mended up and back at it.
I am just finishing the primer and will begin phase one this coming Monday. The rep tempo change has been incredible.

-clown
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Yah it's pretty amazing now comes the volume. It's good to do the primer so you get used to how he does things. Just remember to use the amount of weight than allows intention.
 
Its amazing how the "intention" and the rep tempo have totally changed my workouts. To maintain the rep tempo and "intention" I had to drop my squats by close to 100lbs. Now I am assuming once I become a little more used to "intention" and rep tempo that weight may go up, but the feel in the muscles is phenomenal.

-clown
 
clown007 said:
Its amazing how the "intention" and the rep tempo have totally changed my workouts. To maintain the rep tempo and "intention" I had to drop my squats by close to 100lbs. Now I am assuming once I become a little more used to "intention" and rep tempo that weight may go up, but the feel in the muscles is phenomenal.

-clown
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Yes I went down to around 40% on a lot of lifts and am back up to 75% to 80% on some. The techniques used are designed to make the muscle work harder and the intention is never to just move weight or use momentum in any way so 100% may be out of the question on most lifts. Who cares you get bigger.
 
EXERCISE SETS TARGET REPS * TEMPO REST
I couldn't help myself, my back was still iffy so I had no intention of training but I am at the gym and the weights are just there ... did pretty well not my best workout but nice to do one.


A1 Reverse Grip Pull-Up (bicep emphasis - ensure full contraction) 5 3 10 sec eccentric 10-1-2-0 40 (this is correct)
A2 Decline Dumbbell Press (hands 2” outside of elbows throughout) 5 8 * 4-0-1-0 40 secs * bottom half reps only for all sets + NOS-X after last set
B1 Incline Alternating DB Curls (non-working arm held in contraction) 4 8 4-0-1-0
B2 45o Incline Dumbbell Press 4 8 + 5 partials (all sets) 4-0-1-0 40 secs
C1 Alternating Concentration Curls (focus on max supination) 4 8 4-0-1-0
C2 Cable Crossovers (cables highest setting, hands together in front of thighs at the bottom) 4 15 4-0-1-0 40 secs
D1 Strict Seated Vertical Dumbbell Press (abs shortened) 4 15 4-0-1-0
D2 Seated Dumbbell Laterals Raises (chest pressed into vertical bench pad) 4 12 + 5 partials (all sets) 4-0-1-0 40 secs
 
Got it done just replaced the deads with prone rows to be safe.

EXERCISE SETS TARGET REPS * TEMPO REST

A Cable Cross Tricep Extension with elbows retracted (strict/no cheating) 5 15 1 1/2’s 4-0-1-0 40 secs
B1 Neutral-Grip Pulldowns - Vertical (outward intention on the eccentric) 4 8 4-0-1-0
B2 Neutral-Grip Pulldowns - 45o Lean back (outward intention on eccentric) 4 12 4-0-1-0
B3 Overhand Tricep Cable Pressdowns 4 10 + NOS-X (last set) 4-0-1-0 80 secs nasty ache with this triset. Outer intention is fuggin murder
C Prone db row 4 7,7,14,21 4-0-1-0 40 secs These are no joke hard to finish the 21...
D1 Seated Rows neutral grip 4 8 + NOS-X (last set) 4-0-1-2
D2 Bodyweight Parallel Bar Dips - Feet in Front (slight forward lean) 4 To Failure 4-0-1-0 40 secs

all in all a pretty good workout but I am feeling a bit guilty about replacing the deads but have to used my head.
 
Done and none the worse for wear. My legs are screaming though which feels so good right now after missing those 2 workouts. Onwards and upwards, I have tomorrow off and chest and biceps on monday so my back will get the rest it needs to prepare for the heavier lifting in stage 3.

EXERCISE SETS TARGET REPS * TEMPO REST

A Lying Leg Curls (body extended) 4 12 4-0-1-1 40 secs
B One Leg Leg Press (downward intention) 3 21 4-0-1-0 0 (80 after final set)
C Leg Press - Feet Wide (inward intention) 4 15 1 1/2’s 4-0-1-0 40 secs the one and a halves are fuggin brutal!!!!
D Hack Squat with feet and knees together 2 8 + NOS-X (last set) holding these between sets for Nos-X is indescribably painful :) 4-0-1-0 40 secs
E Step-ups (15 on one side, then the other, no rest) 3 15 4-0-1-0 40 secs
 
That's looking good DreamWeaver!!
Back and in form!!!

Love following the log!

-clown
 
Started MI40x Graduate yesterday and boy did my front delts take a beating!! Those incline bench sets along with the bus driver front delt raises sent them into pump heaven!

I can tell this is going to be a fun and intense ride!!

-clown
 
clown007 said:
Started MI40x Graduate yesterday and boy did my front delts take a beating!! Those incline bench sets along with the bus driver front delt raises sent them into pump heaven!

I can tell this is going to be a fun and intense ride!!

-clown
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Yah it really is a a fuggin party a very tough party at times but we like that :)

Oh and I'm back baby!!! killed my fuggin deads and back feels good, it was really impressive 4 X 12 40 seconds rest 4-0-1-1 tempo fuggin deadly :)



[video=youtube;lX8GG3dnsp8]https://www.youtube.com/watch?v=lX8GG3dnsp8[/video]
 
Wow! That's terrific!
The thing I find is that these workouts really show your weakest links quickly.
Rear delt laterals and my triceps are burning! or chest work and my front delts are screaming at me.

Your push through these workouts is a real inspiration for the rest of us mere mortals :)

-clown
 
clown007 said:
Wow! That's terrific!
The thing I find is that these workouts really show your weakest links quickly.
Rear delt laterals and my triceps are burning! or chest work and my front delts are screaming at me.

Your push through these workouts is a real inspiration for the rest of us mere mortals :)

-clown
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lol I can be pretty tenacious true. Yes the workouts are extremely comprehensive and I really discovered that my physique improved as I was hitting a lot of my weaker links harder than ever. Legs, chest, side delts all have benefited. The superior techniques have me growing in my so called strong body parts as well. My arms were pretty big before but they are bigger now. I can't wait to see my back when I cut down cuz I can just feel things happening there and I see the improved width.
 
Owned leg day, it's good to be back!!

EXERCISE SETS TARGET REPS * TEMPO REST

A Barbell Front Squats 6 6 4-1-1-1 2 mins
B Leg Press (feet low) 4 8 * 4-0-1-0 40 secs * 1 following the final rep of each set, perform 10 partials at top of the movement
C1 Alternating Barbell lunges - lean forward at the hip (glute emphasis) 4 10 ** 4-0-1-0 ** 1 1/2’s (half reps at the bottom): come down, come half way back up, back down then back to the top (this constitutes 1 rep in total)
C2 Single-Leg Lying Leg Curls 4 7 4-0-1-0 40 secs
D Barbell Stiff-Leg Deadlifts 4 21 4-0-1-0 40 secs
 
haha the best is back, I was scarey today.... then it was delts and arms :)

EXERCISE SETS TARGET REPS * TEMPO REST

A1 Seated Dumbbell Lateral Raises 5 8 4-0-1-0
A2 Cable Lateral Raises 5 8 4-0-1-0 40 secs
B Reverse Grip Pull-Up (bicep emphasis - ensure full contraction) 5 6 6 second eccentric 6-0-1-0 80 secs
C 1-Arm DB Pronation / Supination Preacher Curl (no shoulder rotation) 5 6 2 second isometric 4-1-1-2 40 secs
D Standing Barbell Curls 5 8 + NOS (last set) 4-0-1-0 40 secs
E Lying Barbell Tricep Extensions 5 8 4-0-1-0 40 secs
F Machine dips 2 10 BPak Strip Sets(both sets) 4-0-1-0 80 secs
 
Could only do 6 wheel of death after missing last week but it was good to get it done.
 
Hey DreamWeaver,
Could you remind me what the "wheel of death" is again?

-clown
 
Excellent that's what I thought it was.
Damn that does look like death!
Good on ya!!!!

-clown
 
Mudderfugger I'm glad that's over :) kicked it's ass and vice versa...

EXERCISE SETS TARGET REPS * TEMPO REST

A 45o Incline Dumbbell Press 4 6 4-0-1-0 40 secs
B Flat Barbell Bench Press 3 8 + CS-6 Sets 4-0-1-0 80 secs
C 30o Incline Dumbbell Flys 3 8 + NOS-X (last set) 4-0-1-0 40 secs
D1 Seated Dumbbell Overhead Press 3 12 4-0-1-0
D2 Bent Over Dumbbell Lateral Raises 3 12 * 4-0-1-0 40 secs * following the final rep of each set, perform one drop set with a 20% decrease in weight aiming for 5 - 8 reps
E Reverse Grip Pull Ups (with orange band) 4 8 4-0-1-0 40 secs
F1 Bent Barbell Rows 6 8 4-0-1-0
F2 Deadlifts (bent-knee) 6 8 4-0-1-0 40 secs are you fuggin kiddin me fug!!!
 
Phase 3 complete, was pretty nasty of them to throw in 8 times 8 squats with 40 seconds fuggin rest fuggin fuggers ... :)

EXERCISE SETS TARGET REPS * TEMPO REST

A Lying Leg Curls (body extended) 6 6 + 10 partials (all sets) 4-0-1-0 40 secs
B1 Leg Press - Feet Narrow (feet and knees touching) 4 8 4-0-1-0
B2 Leg Press - Feet Wide 4 8 1 1/2’s 4-0-1-0 80 secs these fuggin hurt
C Wide Stance Barbell Back Squats (glute emphasis) 8 8 4-0-1-0 40 secs again modder fugger
D1 Heels Elevated Dumbbell Squats 4 15 4-0-1-0
D2 Stiff leg Dumbbell Deadlift - Toes Elevated 4 21 4-0-1-0 80 secs
 
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