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Clown's "Closing in on 40" Recomp Journey

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Gotta say I loved the bent over rows in the smith machine. Only put 25s on each side but focussed on a 4 second eccentric while fully spreading the scapula in the stretch and fully contracting them at the top. I was able to fully feel my lats firing as well as parts of the mid back. Felt great!
 
This will be the last workout for Phase 3.
Recovery has been amazing! The workouts blow my muscles to pieces, and by the next day I am feeling good to go again. The Ostarine/Dermacrine/Eliminate stack doing great things for me; and all without any sides going into the 27th day. Only half way through my 50 day run and feeling great on this!

Today's workout:
Leg Curls 6x6+10 partials on all sets, tempo 4-0-1-0, rest 40 secs

Leg Press- Feet Narrow (feet and knees touching) 4x8, tempo 4-0-1-0
Leg Press- Feet Wide 4x8 (using 1-1/2 reps), tempo 4-0-1-0, rest 80 secs

Wide Stance Barbell Back Squat 8x8, tempo 4-0-1-0, rest 40 secs

Heels Elevated DB Squats 4x15, tempo 4-0-1-0
Stiff Leg DB Deadlift- Toes Elevated 4x21, tempo 4-0-1-0, rest 80 secs

Leg Raises 4x12
BOSU Crunches 4x15
 
The mix between the smith machine leg press and back squats had the muscles around the top of my knee pumped full of blood. I am still playing with the smith machine leg press- trying to find the best foot placements that allow for balance but also allow me to hit various parts of my legs.

Today is a rest day from MI40x, but I am going to do some extra cardio tonight in the form of a 5 km run and a 3000m row on the C2 rower.

The Ostarine/Dermacrine/Eliminate stack along with the PWO of Ergonine and Lecithin granules has my energy and recovery better than it has been in years! At 38, I swear my recovery is better than in my early 20s. The feeling is fantastic!
 
clown007 said:
I have also been reading more and more of John Meadow's programming and will jump into that later on. !
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Can't go wrong with Meadows..

clown007 said:
I am still playing with the smith machine leg press- trying to find the best foot placements that allow for balance but also allow me to hit various parts of my legs.
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This took me a while to get used to as well. I can remember trying it the first time and not going back to it for a month or so because it felt 'off' to me.. but now I really enjoy them.


Great log, sub'd up.
 
Decided to bump up the Ostarine to 25mg and the Dermacrine to 5 pumps for the remainder of the run (4 more weeks).

Today is the beginning of Phase 4 of MI40x.

Warmup: 5km run

30 degree Incline DB Press 5x6, tempo 3-0-1-0, rest 80 secs

60 degree Incline DB Press 3x12, tempo 3-0-1-0, rest 80 secs

Incline Barbell Bench Press with inward intention 3x8, tempo 4-0-x-0, rest 80 secs

Plyo Pushups (3 sets wide, 3 sets narrow) 6x21, tempo 4-0-1-0, rest 40 secs

45 degree Incline Side Lying One-Arm DB Lateral Raises 3x12, 4-0-1-0, rest 40 secs

Seated Two-Arm DB Lateral Raises 3x21+NOS, tempo 4-0-1-0, rest 40 secs

Looking forward to seeing if the uptick in the Ostarine and Dermacrine will further enhance the workouts and recomp that is already occurring.
 
Yeah I have a timer running to keep me on tempo for rest cycles. It flies that's for sure!!
 
Its the only way to make sure to stay on time. If you go by what your body wants you lose total track!

I still have about three weeks left to the MI40x routine (the last phase being an over-reach where I will be doing some two a day training), but I am already planning what to move to next. I think I will move into a version of the Advanced German Volume Training program before dipping my feet into the deep waters of Meadows' Mountain Dog programs.

With the longer workouts involved in Meadows' programs, I think I will have to split my cardio and weight sessions. I will have to do cardio in the mornings and then stick to the weights in the afternoon. It just won't be feasible to be in the gym for close to two hours with cardio and weights. Once body comp is where I want it, I can pare down the cardio sessions.
 
That tempo program you're running sounds interesting. Im going to read up on that today. Nice log here so far
 
That's the one. DreamWeaver had said that this was a great program to run after the MI40x, so I was going to try this out and see how it feels. I also like the idea of Steve Holman's version of using the GVT, where the german volume is the high volume lighter session each week and you run a second workout in the week that is a heavy (5-3-1, or 8-6-3) on the compound lifts. Looks like fun as well.

I am enjoying the tempo of the MI40x and the AGVT in t-nation runs the same tempos which is a nice positive as well.
 
No, I don't think I could do that :) I'll probably take a day or so, but then hit some lower volume stuff and just keep moving. I think I'll then move into the AGVT and see how that feels.
I guess ultimately it will depend on how phase six treats me. So far so good though.
 
thanks for checking out the log goodvibes .

Yesterday's chest workout was a good one. Chest is feeling great today- not overly tight or sore.
The only thing bugging me are my adductors. I find they get sore from wide stance squats. I'm going to have to do some serious stretching today before the hamstring work today and the quad work tomorrow.
I realize I just can't forego stretching and warming my adductors before squatting anymore.

Looking forward to the back/hams workout today!
 
I dnt have a strict workout regimen that I follow but when I'm going for strength I do a simple 5x5 and now my training resembles the GVT program. I never knew what it was until I joined AM and then I realized that's what I do... Just got to it from years of trial and error, found out it works best for me.

Sometimes I throw an fst7 type of program on chest days but that's when I'm conditioning only. Now it's pure heavy volume for the rest of my cycle.
 
Well its paying off for you goodvibes!!
I'm liking the focus on tempo with MI40x and will continue with it into the AGVT program next.
 
I managed to get my Mountain Dog routine in in about 1:15-1:30 without going over 60 second rests between sets.

Even now with 531, I use his technique and stuff I learned doing his routines to warmup and for accessory work. It's been almost two years of doing banded work and I still get crazy looks in the gym.
 
Nice! About a year a go I was doing 5-3-1 and saw some great strength increases. I ended up tweaking things as I went up in weight so I changed gears. I like the idea of incorporating his concepts into the 5-3-1 program though.
 
clown007 said:
Nice! About a year a go I was doing 5-3-1 and saw some great strength increases. I ended up tweaking things as I went up in weight so I changed gears. I like the idea of incorporating his concepts into the 5-3-1 program though.
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I spend a lot of time doing mobility work now to prevent tweaks. I should probably do more lower stuff, though.
 
RegisterJr said:
I managed to get my Mountain Dog routine in in about 1:15-1:30 without going over 60 second rests between sets.

Even now with 531, I use his technique and stuff I learned doing his routines to warmup and for accessory work. It's been almost two years of doing banded work and I still get crazy looks in the gym.
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Ya it is funny how people see bands and think wtf? Imagine if you bought in some chains!
 
As age creeps up I find I should be doing more and more mobility stuff. I say should because I just tend not to put that time in.
I am trying to incorporate techniques from Kelly Starrett and Jill Miller "Treat While You Train" to improve mobility and function.
 
clown007 said:
As age creeps up I find I should be doing more and more mobility stuff. I say should because I just tend not to put that time in.
I am trying to incorporate techniques from Kelly Starrett and Jill Miller "Treat While You Train" to improve mobility and function.
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You mind sharing the links?
 
Not at all- Invalid Link Removed
I had an opportunity to see Jill Miller this past year. Her instruction and techniques are top-notch. I had a problem with my IT band. After doing the "muscle low" technique the tension was released and I felt immediate improvement.
Definitely check her out.
Kelly Starrett and his stuff can be found at Invalid Link Removed He's a wealth of knowledge as well. I've never had the chance to see him in action, but his book "Supple Leopard" and his videos are great.
 
Today's Workout:
Bent Over Barbell Rows 6x8, tempo 3-0-1-0, rest 80 secs - 135lbs with full stretch and full contraction every rep

One-Arm Dumbbell Rows 3x6, tempo 3-0-1-0, rest 40 secs - 60lbs staggered my hips so that I could get a deeper stretch at the bottom

Incline Prone Two-Arm Dumbbell Rows 4x8+NOS, tempo 3-0-1-1, rest 80 secs- 40lbs and again tried for an exaggerated stretch at the bottom and pulled the dumbbells up to my hip crease to really squeeze the lats

Single Leg Curls 6x6 +10 partials, tempo 3-0-1-0, rest 80 secs- on my cable system the lower weights drag against the system so it is difficult to move up in the weights. 20lbs provides quite a bit of tension. I wish I could make it glide easier so that I could increase the weights appropriately

Deadlifts 5x5, tempo 4-0-1-0, rest 2 mins - started the first set with 255lbs, but found I could go up in weight. Ended up at 305lbs for the next 4 sets and was able to maintain the tempo prescribed.

Felt strong today- especially in the deadlifts.
 
Screw tempo deads. lol
 
Lol. Got to say they hit the hams hard. I normally wouldn't worry about tempo in the deadlifts but having read the positive reviews from DreamWeaver I thought I would give them their fair dues and they didn't disappoint.
 
Thanks! My deads have always been pretty strong. They were definitely hard but felt amazing.
 
After yesterday's workout my back is feeling nice and strong. There is some tightness from a good workout but no real DOMS or anything. I'm loving the recuperative nature I am getting from the Ostarine/Dermacrine. I feel like I say that a lot, but the Olympus Labs Ostar1ne is the real deal. I haven't felt a difference since moving up to 25mg but it has only been two days so time will tell.

Today's workout:

Warmup: AirDyne 10mins

Barbell Front Squats- Heels Elevated 4x8, tempo 4-0-1-0, rest 80 secs - 185lbs for each set

DB Squats (DBs beside hips) 4x8 +NOS, tempo 3-0-1-0, rest 2 mins - 50lbs

Bulgarian Split Squats (front foot on 6" box, back foot on bench) 4x21, tempo 4-0-1-0, rest for 2 mins AFTER final set

Leg Extensions 4x8 +NOS, tempo 4-0-1-2, rest 40 secs - 60lbs - I decided to add a iso hold at the contraction and try to really squeeze the outer quad.

Cardio: HIIT- 20 second sprints on AirDyne cycle - 8 rounds with 40 second rest between sprints.
 
So... Bodyweight Bulgarian Split Squats suck and 21 of them for 4 sets sucks on a whole new level.

I decided to include a workout with:
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Workout- Flip, Jump in Jump out, Flip, jump in... repeat
30 seconds to complete as many as possible.
Got 4 rounds of 17,16,16,13 of the cycle.

Tires are fun!
 
I've been contemplating getting a tire. That stuff is intense.
 
I do the tire flipping in the backyard. Tons of fun! I also will sledgehammer it for a good shoulder burn. I really like the tire for something different to do.
 
I do, I just have to convince the wife I'm not hoarding. lol
 
I'm going to put an anchor into the tire so I can attach my ropes to it so I can do some battle rope work outside as well.
 
Going to do some battle rope work today. May do some more tire flips as well. Its supposed to be a rest day, but the weather is just too nice and I'm feeling too energetic to rest :)
 
Yesterday was a "rest" day, however I did do some tire flips and battle rope circuits. I am really impressed with the recuperative nature of the Ostarine/Dermacrine stack. I am glad that I upped the Ostarine to 25mg and the Dermacrine to 5 pumps per day. I have absolutely no muscle soreness today and am eager to hit the weights today! In the past, working with the intensity of MI40x, I could have counted on a few days of DOMs and even some lethargy when completing 5 straight days of intense workouts. While using the Ostarine and Dermacrine I am able to really push the workouts.

I am also noticing some nice recomp- I am losing fat around the mid-section and seeing growth in the quads, delts, upper chest and forearms.
I still have almost four more weeks in this run and am looking forward to further improvements!

Today's workout:
Back Squats 6x 8,6,4,8,6,4, tempo 4-0-1-0, rest 2 mins- 225lbs on the 8 rep sets, 255lbs on the 6 rep, and 275lbs on the 4 rep sets. The tempo makes this pretty tough

Bench Press (with red bands) 6x10,8,6,10,8,6, tempo 3-0-1-2, rest 2 mins- 135lbs on the 10 rep sets, 155lbs on the 8 rep sets, and 185lbs on the 6 rep sets. I think I fastened the band way to tight.

Deadlifts 7x7, tempo 3-0-3-0, rest 2 mins- 225lbs on all sets. 6 second reps were really hard!

I'll update with the weights used later on today. I am looking forward to a heavy day today.
 
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I gotta try the battle ropes. Nice workout man.
 
clown007 said:
I am also noticing some nice recomp- I am losing fat around the mid-section and seeing growth in the quads, delts, upper chest and forearms.
I still have almost four more weeks in this run and am looking forward to further improvements!

.
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I'd say this is fantastic news!
 
Today's Workout:

Standing Barbell Curls 4x8, tempo 4-0-1-0, rest 40 secs- 85 lbs for all sets

Reverse Grip DB Preacher Curls 3x10, tempo 4-0-1-0 - 20lbs
DB Preacher Curls 3x12, tempo 4-0-1-0, rest 40 secs - 25lbs completed the superset for one arm before going to the next

Incline DB Curls 3x8+NOS on last 2sets, tempo 3-1-1-2, rest 40 secs - 30lbs (NOS was 20lbs then 15lbs)

Overhand Tricep Pressdowns 3x15+NOS on last 2sets, tempo 4-0-1-0, rest 40 secs- 50 lbs with independent handles on cables

Parallel Bar Triceps Dips 3x15, tempo 4-0-1-0 - boddyweight used
Seated DB Lateral Raises 3x10 (BPak Strip Sets on all sets), tempo 3-0-1-1, rest 80 secs - 25lbs/20lbs/15lbs/12lbs

Klokov Press (in Smith Machine) 4x8, tempo 4-0-1-0 - 65lbs and a HUGE pump
DB Rear Delt Lateral Raises 4x10, tempo 4-0-1-0, rest 80 secs - 15lbs

Garage gym is pretty warm today so we'll see how this workout goes.
Pump was amazing tonight. Forearms were blown up- its difficult to type :)

After the workout- I toyed around with using a sledgehammer to see if I could mimic some of the shoulder mobility exercises RegisterJr has been doing. Thanks Register because they really do feel good on the entire shoulder. My sledge is only 10lbs so I'll need to get a heavier one. I also like the idea of using a heavier sledge on my tire too!
 
clown007 said:
Today's Workout:

Standing Barbell Curls 4x8, tempo 4-0-1-0, rest 40 secs- 85 lbs for all sets

Reverse Grip DB Preacher Curls 3x10, tempo 4-0-1-0 - 20lbs
DB Preacher Curls 3x12, tempo 4-0-1-0, rest 40 secs - 25lbs completed the superset for one arm before going to the next

Incline DB Curls 3x8+NOS on last 2sets, tempo 3-1-1-2, rest 40 secs - 30lbs (NOS was 20lbs then 15lbs)

Overhand Tricep Pressdowns 3x15+NOS on last 2sets, tempo 4-0-1-0, rest 40 secs- 50 lbs with independent handles on cables

Parallel Bar Triceps Dips 3x15, tempo 4-0-1-0 - boddyweight used
Seated DB Lateral Raises 3x10 (BPak Strip Sets on all sets), tempo 3-0-1-1, rest 80 secs - 25lbs/20lbs/15lbs/12lbs

Klokov Press (in Smith Machine) 4x8, tempo 4-0-1-0 - 65lbs and a HUGE pump
DB Rear Delt Lateral Raises 4x10, tempo 4-0-1-0, rest 80 secs - 15lbs

Garage gym is pretty warm today so we'll see how this workout goes.
Pump was amazing tonight. Forearms were blown up- its difficult to type :)

After the workout- I toyed around with using a sledgehammer to see if I could mimic some of the shoulder mobility exercises RegisterJr has been doing. Thanks Register because they really do feel good on the entire shoulder. My sledge is only 10lbs so I'll need to get a heavier one. I also like the idea of using a heavier sledge on my tire too!
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10#'s for the shoulderok is pretty decent weight. Mine is 7#, and max so far I've gone up to 12# x20 per side, and that gets pretty taxing. If the sledge works, I'd up the reps some before using a heavier sledge.

Good idea, too.

Nice work Clown.
 
Excellent thanks Register. I wonder if the length of the shoulderok makes a difference. Since the sledge is shorter the centrifugal force would be less than on the shoulderok.
I will definitely up the repetitions and see how it all pans out.
Thanks for the advice!!
 
clown007 said:
Excellent thanks Register. I wonder if the length of the shoulderok makes a difference. Since the sledge is shorter the centrifugal force would be less than on the shoulderok.
I will definitely up the repetitions and see how it all pans out.
Thanks for the advice!!
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He explains a lot of why he made it the way he did here:

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