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Clown's "Closing in on 40" Recomp Journey

G
wasme said:
ALright thanks... final question.. how long is the stick?

- sorry for the hijack clown
Click to expand...

Duffins is 47" including the end. Mine is 46".

You gonna make one?
 
Not a hijack! I was going to ask that as well. :)

Thanks Register!
 
If you don't weld, you can always take the pieces to a metal fabricator to do it. Shouldn't take 5 mins nor cost much.
 
Holy humid Batman!!
Great pump today and energy was nice and high

Flat Barbell Bench Press 4x10, tempo 4-1-1-0, rest 40 secs - 165lbs
Wide Grip Pull-ups 4x10, tempo 4-1-1-0, rest 40 secs

Incline Flyes 3x10, tempo 4-0-4-0 - 40lbs
Reverse-Grip Pull-ups with band 3x10, tempo 4-0-1-0, 80 secs

Incline DB Press 3x15 (1+1/2 reps), tempo 4-0-1-0, rest 40 secs - 40lbs

Two Arm Bent-Over DB Rows 3x10, tempo 4-0-1-0, rest 40 secs - 40lbs - full extension to full contraction but pulled DBs to hip pockets

Cable Crossovers 2x10, tempo 4-0-1-0 - 30lbs
Cable Chest Press 2x10+NOS, tempo 4-0-1-0, rest 40 secs - 30lbs

Machine Rows 3x10, tempo 4-0-1-3, rest 40 secs - 100lbs
 
I'm just going to sneak in and follow along here. Some nice workouts man.
 
Please do! Glad to have you around!!
 
Did some Shoulderok work before and after the workout with the sledgehammer. The ten pound sledge is good with high repetitions. Definitely helped to open up the shoulders.
 
Machine shop is a good starting place if you don't have a local welder.
 
Thanks Wasme!! I'm loving MI40x!!
I'm going to be off as well starting next week so I am looking forward to Phase 6 and the two a day workouts!
 
Got my second last phase 5 workout in today.

Smith Machine Leg Press (feet low) 6x8, tempo 4-0-1-0, rest 80 secs

Leg Extensions 3x8, tempo 4-0-1-0, rest 80 secs

Heel-Elevated Smith Squats 2x15, tempo 4-0-1-0, rest 40 secs

Incline DB Curls 4x10, tempo 4-0-1-0, rest 40 secs

Seated Cable Curls facing away from apparatus 2x15+NOS, tempo 4-0-1-0, rest 40 secs
 
Rainy Sunday workout. Tomorrow starts the REAL work!!

Glute-Ham Raises 3×8, tempo 4-0-1-0, rest 80 secs – used mini band to assist

Single Leg Hamstring Curls 3×6 +10 partials, tempo 4-0-1-0, rest 2 mins after all sets are done- 30lbs

Stiff-Leg Smith Machine Deadlifts (toes elevated) 3×21+NOS, tempo 4-0-1-0, rest 80 secs- 155lbs- holy h*ll these hurt!

Seated DB Lateral Raises 3×6, tempo 4-0-1-0 – 30lbs
Standing DB Lateral Raises 3×15, tempo 4-0-1-0, rest 40 secs – 20lbs

DB Overhead Press 3×8, tempo 4-0-1-0, rest 40 secs – 50lbs

Incline Smith Machine JM Press 3×21, tempo 4-0-1-0, rest 40 secs – used only the bar for the 21s

Overhead Rope Extensions 3×15, tempo 4-0-1-0 – 40lbs
Close-Grip Pushups 3×21, tempo 4-0-1-0, rest 40 secs
 
How did you do the seated curls facing away? Is that just lying?
 
Seated curls facing away- I sat on some plyo boxes so I was ahead of the cables, It created an almost incline DB curl effect in that the stretch in the biceps was pretty strong.
 
Thanks Wasme!

I am planning to hammer today's workout! Really looking forward to pushing it.
 
So began Phase Six today! Felt great!!

Flat DB Press 4x6+NOS, tempo 4-0-1-0, rest 80 secs - used 70lbs on the sets and then 60,50,40 on the NOS

30 degree DB Press 3x10+NOS, tempo 4-0-1-0, rest 40 secs - used 40lbs on the sets and then 30,20,10 on the NOS

Incline Smith Machine Bench Press 3x12+NOS, tempo 4-0-1-0, rest 80 secs - used 110lbs on the sets then 100,90,80 on the NOS

Flat DB Flys 2x10+NOS, tempo 4-0-1-0, rest 40 secs - used 40lbs on the sets then 30,20,10 on the NOS

75 degree "Standing" Prone Lateral Raises 3x12 (1+1/2 reps), tempo 4-0-1-0, rest 40 secs - used 20lbs on all sets

Bent-Over Lateral Raises 3x15+NOS, tempo 4-0-1-0, rest 40 secs - 15lbs used on the sets, then 12,10 on the NOS

60 degree Incline Supine (palms up) Front Raises 2x15, tempo 4-0-1-0, 40 secs - used 12lbs DBs. These were crazy difficult... really surprised me

Smith Machine JM Press with thin bands 4x12, tempo 4-0-1-2, rest 40 secs - 85lbs on all sets

Overhead Rope Extensions 2x21+NOS, tempo 4-0-1-0, rest 40 secs - 20lbs on the cable for each set. NOS was moved to 10lbs followed by partials

This felt great. My chest, shoulders and triceps were incredibly pumped by the end.

Three days ago I started OL's Ep1c TD at two pumps a day. I don't think its kicked in yet, but as the Ostar1ne/Dermacrine run ends on the 15th, I want to get the Epi into my system. I am looking forward to seeing what the TD version has to offer.
 
Strong presses today clown. How're you doing the prone's standing?
 
RegisterJr said:
Strong presses today clown. How're you doing the prone's standing?
Click to expand...

Thanks! Presses felt good!
I have had problems with my left elbow (thinking bursitis) so the tip of the elbow sometimes just aches. Today wasn't one of those days.

For the prone standing I set my bench to 75 degrees and lean against it with bent legs. I don't hit 75 degrees but resting my chest right against it (its got to be close to 70) and making sure there is no other movement, the laterals are deadly.
 
First of two workouts today:

Deadlifts 6x21,14,7,21,14,7, tempo 4-0-1-0, rest 2 mins - started out really well, then had to lessen the weights to maintain form and tempo - 135lbs, 225lbs, 315lbs, 135lbs, 185lbs, 275lbs

Reverse Grip Pull-ups 3x8+NOS, tempo 3-0-1-0, rest 80 secs - bands were used for the NOS sets, no band, then one band then two bands

Smith Machine Rows 4x12+NOS, tempo 4-0-1-0, rest 40 secs - 100lbs on each set then 90lbs, 80lbs on the NOS sets

Incline DB Curls 3x8, tempo 4-0-1-0, rest 80 secs - 30lbs used; then
Incline DB Curls 3x6, tempo 6-0-X-0, rest 80 secs - 25lbs used - the six second negatives were tough... forearms took a kicking.

Have the p.m. workout to do later on today.
 
Nice workout man. Yep, negatives can create a heckuva burn on the forearms when doing curls.
 
Killin the tempo work man.
 
Thanks turff49 and RegisterJr!!
Workouts are feeling really good!!

P.M. Workout- more Back and Biceps

This first giant set was rough!
Wide-Grip Pulldowns 3x15+NOS, tempo 4-0-1-0 - 80lbs on first two sets then dropped to 60lbs on last. NOS was 50lbs and 40lbs afterward.
Seated Cable Rows 3x15, tempo 4-0-1-0 - 80lbs on all sets
Reverse-Grip Pulldowns 3x15, tempo 4-0-1-0 - 60lbs first set then dropped to 50lbs on last two
Incline Prone Two-Arm DB Rows 3x8, tempo 4-0-1-6, rest 80 secs - 40lbs on first set then 30lbs on last two

One-Arm DB Rows (no rest between arms) 3x12+NOS, tempo 4-0-1-0, rest 80 secs - 40lbs then 30lbs, 20lbs on NOS sets

Drag Curls 2x15, tempo 4-0-1-0 - 45lbs bar
Incline DB Curls 2x12+NOS, tempo 4-0-1-0 - 30lbs
Standing Band Curls (with mini band) 2x20+partials last set, tempo 4-0-1-0, rest 2 mins

I have been fortunate enough to have some Finaflex BCAA+SAA for my intra-workout drink. This has been a great support during the tough workouts! Thanks wasme!!!!
 
Definitely adding the Finaflex BCAA+SAA to my staple list of supplements.

Staples now:
Athletix Ergonine
Finaflex BCAA+SAA
Olympus Labs Ep1c TD
Soy Lecithin Granules
 
What flavor BCAA+SAA?
 
The thread and study started in 2013. I honestly didn't read it all, but not necessarily sold.

Where did you purchase, and for how much?
 
I bought the Soy Lecithin granules from a bulk food store. I was able to get enough for almost 2 months for $11. I figure that's an investment that I can pay without even debating it.
That thread was the one that got me started thinking about it, then just fairly recently there was
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and
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The second one linked is the one that made me decide to give it a shot. I like the idea of the potential muscle building benefits of ArA without the potential negative effects that can be associated with ArA.
 
Let me know what you think.
 
Will do. I didn't find I got the pumps that people seemed to get from ArA usage. So when I read about PA and how inexpensive it was I figured I'd give it a go. I will probably go off of the Soy Lecithin in August and give ArA another run so that I can compare the two.
 
First off... Happy Canada Day!!

I'm going on record as saying this was one hell of a brutal day. My lower back was tired as it was from yesterday's back work- the deadlifts had already really worked them. As a result I had to change some of the P.M. workout because even with a belt I couldn't support the weight- my lower back was just too tired.

A.M. Workout:
Reverse Lunges (DBs beside hips) 4x15, tempo 4-0-1-0, rest is 80 secs after final set - 40lbs all sets

BB Back Squats 6x8, tempo 4-0-1-0, rest 2 mins - 225lbs all sets

DB Squat (heels elevated) 4x21 (bottom half of rep only), tempo 4-0-1-0, rest 40 secs - 20lbs

Single Leg Deadlifts 3x21, tempo 4-0-1-0, rest 40 secs after final set - 95lbs- after this exercise my lower back had enough
couldn't get the next exercise in which was BB Stiff-Leg Deadlifts so I did extra sets of:

Smith Machine Leg Press (feet high) 5x12+NOS, tempo 4-1-1-0, 40 secs - 225lbs - I was able to hit my hams more with this since I couldn't do the BB deads

P.M. Workout:
Single-Leg Smith Machine Leg Press 4x21, tempo 4-2-1-0, rest 2 mins after all sets done

This is one long and brutal giant set:
DB Front Squat 4x15, tempo 3-0-1-0 - 40lbs
BB Back Squats 4x10, tempo 4-0-1-0 - 135lbs
Smith Machine Leg Press 4x15, tempo 4-0-1-0 - 185lbs
Lying Leg Curls 4x6, tempo 4-0-1-0 - used a stability ball and had heels on top of ball so I could have my body extended. Really focused on full range and controlled movements
Standing Single Leg Curls 4x6+10 partials, tempo 4-0-1-0 - 20lbs
Walking Lunges 4x15, tempo 4-0-1-0, rest 3 mins

I couldn't keep the weights heavy at all. This was pure survival. The tempo was killing me as was my lower back (not hurt, it was just done).
Glad this is over :)
 
I have to try these Single L deads.

Hella volume today man.
 
The single legs were brutal especially on the lower back. I have done them with a DB in the opposite hand with works too. I find they hammer the hamstrings but today it was all about the lower back lol.
 
Good god man... I thought on Canada Day we were supposed to relax...

Awesome lifts... 225 with a 4010 tempo for squats is impressive!
 
It's not a rest day.

It's the surrender day. Like the French.

 
It's our warmup to America's Great Day of Sales three days later!!!!!
 
Holy DOMs... Legs are really feeling it this morning. Thankfully today is an upper body blitz. Hopefully a run will get the blood flowing through the legs and help, since tomorrow is another leg day!
 
If you didn't have DOMs after that I wouldn't have believed your numbers. lol
 
Lol, thanks Register. I'm kind of worried about tomorrow's leg workout. I'm going to have to do a lot of massage and recovery today so I can get the most out of the next leg session.
 
wasme said:
Couple of extra scoops of bcaas this evening could help.
Click to expand...
Definitely going to be getting a few extra scoops in tonight!

Today's Workout: Only one workout scheduled today

Underhand-Grip-One-Arm DB Rows 5x10, tempo 4-0-1-0, rest 40 secs - 70lbs, then 60lbs each other set
Flat DB Press 5x12, tempo 4-1-1-1, rest 40 secs - 70lbs, 60lbs, 50lbs, 50lbs, 50lbs

Seated Cable Rows 3x10, tempo 5-4-2-0 - 80lbs each set. Ended up using Flexsolate straps as my grip was blown out. The straps let your wrists take the weight as opposed to the grip. I could then really concentrate on the tempo and isolation on my back
30 degree DB Press 3x10, tempo 4-0-1-0, rest 40 secs - 40lbs each set

Reverse-Grip Pulldowns (full ROM) 3x15, tempo 4-4-4-0 - 70lbs and man these were Brutal!
Plyo Pushups 3x15, tempo 4-0-1-0, rest 40 secs

Overhead Triceps Extensions 3x12, tempo 4-0-1-2
Incline DB Curls 3x10, tempo 4-0-1-0 - 25lbs
 
Nice all around upper. This is M140? Those tempos, man..
 
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