Guest viewing limit reached
  • You have reached the maximum number of guest views allowed
  • Please register below to remove this limitation

Clown's "Closing in on 40" Recomp Journey

Today was Chest/ Delts/ Biceps

30 degree Incline DB Press tempo 4-0-1-0 rest 40 secs
65x10
65x9
55x10
55x9

60 degree Incline DB Press (+5 partials all sets), tempo 4-0-1-0, rest 40 secs
45x10+5
45x10+5
45x8+5
45x8+5

Flat DB Flyes ss/with Cable Crossovers, tempo for both 4-0-1-0, rest 80 secs
35x8 / 40x10, 30x10, 20x10
35x8 / 40x10, 30x10, 20x10
35x8 / 40x10, 30x10, 20x10

Front Delt Plate Lifts, tempo 4-0-1-2 ss/with DB Laterals tempo 3-0-1-0, rest 40 secs
25x10 / 25x8
25x10 / 25x8
25x10 / 25x8

Cable Preacher Curls tempo 4-0-1-5 ss/with DB Incline Curls tempo 3-0-1-0 +partials to failure, rest 80 secs
50x10 / 25x10+5
50x10 / 25x10+5
50x10 / 25x10+5
50x10 / 25x10+5
50x10 / 25x10+5
50x10 / 25x10+5

Hanging Leg Raises ss/with BB Shoulder Press
15 / 95x6
13 / 95x6
12 / 95x8
10 / 95x8
10 / 95x10
 
Got my AgeForce HGH Maximize patches in the mail today!
Put the first one on. I am excited to see what the patches can do. I will stop using my OL Gharine (20mg) now that the patches are here and have MK in them (40mg). I have had great sleep while using the Gharine for the last week. It will be interesting to see if the patches maintain that. I am also curious to see if the 40mg patch will be that much more effective than the 20mg dose.

Onto today's workout: Back and Triceps

Stretchers tempo 4-0-1-0 ss/with Smith Machine Reverse Grip B.O. Rows tempo 4-0-1-0, rest 40 secs
90x8 / 105x8
90x8 / 105x8
80x8 / 105x8
80x8 / 105x8
80x8 / 105x8
80x8, 70x6, 60x5 / 105x8

Machine Row tempo 4-0-1-2 ss/with Band Reverse Flyes (rear delts, not back), tempo 4-0-1-0, rest 40secs
70x12 / 10+10 partials
70x12 / 10+10 partials
70x12 / 10+10 partials
70x12 / 10+10 partials

Deadlifts, tempo 2-0-1-0, rest 40 secs
275x7
295x7
295x7
205x12
185x16
*dropped the 4 sec eccentric as I think as the weight gets heavier its an injury waiting to happen; so it was a 2 second eccentric instead.

Lying Smith Machine Tricep Extensions using 1+1/2 reps, tempo 4-0-1-0, rest 80 secs
75x15
75x12
75x12
75x13
75x11

Overhead Rope Extensions, tempo 4-0-1-0, rest 40 secs
30x10
30x10
30x10
30x10
*noticed an increased contraction if I really squeezed with my ring finger and pinky finger and flexed my wrist outward at the end of the movement (at extension)

Great pump in back and triceps after this workout.
 
Today's Workout:

Back Squats tempo 4-0-1-0, rest 2 mins
135x10
185x8
225x8
225x8
225x8
225x8
225x8
225x8

Heels Elevated DB Squats tempo 6-0-1-0, rest 80 secs
15x12
15x12
15x12
15x12
15x12
15x12

Reverse Lunges tempo 4-0-1-0, rest 40 secs
15
15
15
15
(used bodyweight for these)

Glute-Ham Raises, tempo 4-0-1-0, rest 40 secs
12
12
10
10
10
8
8

Knees were a little sore today, as well as the lower back; but I was able to push through the workout though at slightly lower weights
 
I am putting the patch on every night around 9pm and have been putting it on my inner wrist (one of the recommended locations).
 
Biceps/ Chest/ Delts

Reverse Grip Pull-Ups (bicep focus) tempo 10-1-2-0 ss/with Slight Decline DB Press tempo 4-0-1-0, rest 40 secs
5 / 75x15
5 / 75x12
5 / 75x12
5 / 75x10
5 / 75x10, 65x10, 55x10

Incline DB Curls tempo 4-0-1-0 ss/with 45 degree DB Press tempo 4-0-1-0, rest 40 secs
25x10 / 60x8
25x10 / 60x8
25x10 / 60x8
25x10 / 60x8, 50x8

Alternating Concentration Curls tempo 4-0-1-0 ss/with Cable Crossovers tempo 4-0-1-0 ss/with Pushups tempo 4-0-1-0, rest 80 secs
35x8 / 50x15 / 18
35x8 / 50x15 / 16
35x8 / 50x15 / 15
35x8 / 50x15 / 14

Prone Seated DB Lateral Raises tempo 4-0-1-0 ss/with Hex Bar OH Press tempo 4-0-1-0
25x12+5 partials / 55x15
25x12+5 partials / 55x15
25x12+5 partials / 55x15
25x12+5 partials / 55x15

Good session today. Lots of energy.
The AgeForce patches seem to be working in terms of quality and restfulness of my sleep. Even though I wake up a few times through the night, I wake up fully rested and full of energy. At this point, I feel these are working as well as the 20mg OL-UK Gharine that I had used previously.
 
Today was a fairly short workout but felt good.

Back and Triceps

Cable Crossover Triceps Extensions (1+1/2reps) tempo 4-0-1-0, rest 40 secs
40x15
40x15
40x15
40x15
40x15

Neutral Grip Pulldowns Upright ss/with Neutral Grip Pulldowns Lean Back 45 degree, tempo 4-0-1-0, rest 80 secs
80x10 / 60x12
80x10 / 60x12
80x10 / 60x12
80x10 / 60x12

Tricep Pressdowns tempo 4-0-1-0, rest 80 secs
60x10
60x10
60x10
60x10

Machine Rows tempo 4-0-1-2 ss/with Parallel Bar Dips tempo 4-0-1-0, rest 80 secs
165x8 / 12
165x10 / 12
165x8 / 16
165x8 / 15

I am going to save the Deadlifts for tomorrow.
 
Beautiful day in Toronto!
Nice to have the garage door open wide.

Glute/Ham Raises tempo 4-0-1-0, rest 40 secs
12
12
10
8
8

Smith-Machine Leg Press tempo 4-0-1-0, rest 40 secs
165x30
165x25
205x18
205x15
205x12
*started 1+1/2 reps at this point
255x10
255x10
255x12
255x8
255x7

DB Squats with heels elevated tempo 4-0-1-0, rest 40 secs
15x15
15x15
15x12
15x12

Smith Machine Stiff Leg Deadlifts tempo 4-0-1-0, rest 40 secs
165x10
165x8
165x8
 
Awesome tempo work this past week Clown. Good call on backing down the T on deads. A back tweak could put a hamper on lots of lifts.

Speaking of deads, I though you were doing them today?
 
RegisterJr said:
Awesome tempo work this past week Clown. Good call on backing down the T on deads. A back tweak could put a hamper on lots of lifts.

Speaking of deads, I though you were doing them today?
Click to expand...

I had planned on ending with them, but a buddy dropped by to chat and by the time he left I had cooled down considerably and didn't feel ramping back up for the deadlifts was really going to happen. I am throwing a 5x5 deadlifts in tomorrow after the MI40x workout. Definitely like the strength and muscle recruitment from deadlifts.
 
Got a work meeting tonight so it looks like I'll be getting a second rest day before starting Phase 3 of MI40x.
 
Screw the meeting an lift big!
 
I should have! That was a 4 hour headache I won't ever get back!
 
Unions. Meh
 
Listening to hours of what was negotiated... Gotta love when presenters read PowerPoints to us. Brutal.
 
clown007 said:
Listening to hours of what was negotiated... Gotta love when presenters read PowerPoints to us. Brutal.
Click to expand...

Sounds better than babysitting a bunch of employees that don't want to work but always want a raise. Smh
 
We got Plenty of those too! Lol.
Sadly I think that is a growing population in every workforce.

Looking forward to hitting the gym tonight and getting some chest and back work!
 
Glad to get back in the gym for a workout. Felt great!

Chest and Back

BB Bench Press tempo 6-0-1-0 ss/with BO Rows tempo 4-0-1-0, rest 40 secs
185x6 / 155x8
185x6 / 155x8
185x6 / 155x8
185x6 / 155x8
185x6 / 155x8
185x6 / 155x8
*6 second eccentrics were rough

Incline DB Bench Press tempo 4-0-1-0, rest 80 secs
55x8
55x8
55x8
55x8, 45x6, 35x6, 25x7

Cable Rows (with outward intention) tempo 6-0-3-0, rest 40 secs
90x10
90x10
90x10
90x10

Cable Flyes tempo 6-0-1-0 ss/with DB Bench Supported Rows tempo 4-0-1-0
40x10 / 45x10
40x10 / 45x10
40x10 / 45x10
40x10 / 45x10

Deadlifts, did not follow tempos for deadlifts, but kept rests to 40 secs.
225x12
225x12
225x12
225x12
225x10
225x10
*the rest periods made this brutal despite the low weight
 
clown007 said:
Glad to get back in the gym for a workout. Felt great!

Chest and Back

BB Bench Press tempo 6-0-1-0 ss/with BO Rows tempo 4-0-1-0, rest 40 secs
185x6 / 155x8
185x6 / 155x8
185x6 / 155x8
185x6 / 155x8
185x6 / 155x8
185x6 / 155x8
*6 second eccentrics were rough

Incline DB Bench Press tempo 4-0-1-0, rest 80 secs
55x8
55x8
55x8
55x8, 45x6, 35x6, 25x7

Cable Rows (with outward intention) tempo 6-0-3-0, rest 40 secs
90x10
90x10
90x10
90x10

Cable Flyes tempo 6-0-1-0 ss/with DB Bench Supported Rows tempo 4-0-1-0
40x10 / 45x10
40x10 / 45x10
40x10 / 45x10
40x10 / 45x10

Deadlifts, did not follow tempos for deadlifts, but kept rests to 40 secs.
225x12
225x12
225x12
225x12
225x10
225x10
*the rest periods made this brutal despite the low weight
Click to expand...

Back and chest supersets really get me pumped, I really need to pair those two muscle groups again.
 
yates84 said:
Back and chest supersets really get me pumped, I really need to pair those two muscle groups again.
Click to expand...

Yeah, and with the short rest periods it becomes a real cardio push as well.
 
Legs on the menu today

Hack Squats (just wasn't feeling the Front Squats) tempo 4-1-1-0, rest 2 mins
175x6
175x6
175x6
175x6
175x6
175x6
105x25

Smith Machine Leg Press tempo 4-1-1-0, rest 40 secs
355x8
355x8
355x8
355x8
255x40 (30+10)
*the 40 rep set was brutal. I managed to only break once at extension to take a breather)

Lunges 1+1/2 reps, tempo 4-0-1-0, rest 40 secs
12
12
12
12
*these were rough even just with bodyweight

Leg Extensions tempo 6-0-1-6 ss/with Stiff-Legged Deadlifts tempo 4-0-1-0, rest 40 secs
50x16 / 145x16
50x14 / 145x15
50x12 / 145x12
50x12 / 145x10
50x10 / 145x10
 
You destroyed that main course.
 
Lol thanks guys.
Register- I'm having the same uncomfortableness with those damn front squats!
 
clown007 said:
Lol thanks guys.
Register- I'm having the same uncomfortableness with those damn front squats!
Click to expand...

We just have to keep at it. Eventually it has to click... I hope
 
Yeah, I find either I have to really have my hands outside my elbows to be able to get my finger tips under the bar (elbows are high but forearms are at poor angles to upper arm and really cause inner elbow stress), or it feels like my tendons running from the wrist to the palm want to leave my body!

Gotta keep stretching and working on it for sure!
 
Shoulders, Biceps, Triceps and Abs

DB Lateral Raises tempo 4-0-1-0 ss/with Band Side Laterals tempo 4-0-1-0, rest 40 secs
20x8 / 10
20x8 / 10
20x8 / 10
20x8 / 10
20x8 / 10

Reverse Grip Chins tempo 6-0-1-0, rest 80 secs
6
6
6
6
6

Cable Preacher Curls tempo 4-1-1-2, rest 40 secs
50x6
50x6
50x6
50x6
50x6

Standing Football bar Reverse Curls tempo 4-0-1-2 ss/with Standing Football bar Curls tempo 4-0-1-2, rest 40 secs
30x10 / 55x10
35x8 / 55x8
35x8 / 55x8
35x8 / 55x8
35x8 / 55x8

Incline DB Lying Triceps Extensions tempo 4-0-1-0, rest 40 secs
20x15
20x15
25x12
25x12
25x12

Cable Triceps Pressdowns tempo 4-0-1-0 ss/with BOSU Crunches
50x10,40x8,30x8 / 15
50x10,40x8,30x8 / 15
50x10,40x8,30x8 / 15
 
clown007 said:
Yeah, I find either I have to really have my hands outside my elbows to be able to get my finger tips under the bar (elbows are high but forearms are at poor angles to upper arm and really cause inner elbow stress), or it feels like my tendons running from the wrist to the palm want to leave my body!

Gotta keep stretching and working on it for sure!
Click to expand...

I was finding the same thing.. . nice workouts man!
 
Chest/ Back/ Shoulders

45degree DB Press tempo 4-0-1-0, rest 80 secs
60x6
60x6
60x6
60x6
40x15

Flat Bench Press tempo 4-0-1-0, rest 80 secs
185x8
185x7
185x6, 155x6, 135x6

Incline Flyes tempo 4-0-1-0, rest 40 secs
40x8
40x8
40x8, 30x8, 20x8

Trap Bar Over-Head Press temp 4-0-1-0 ss/with Band Face Pulls tempo 4-0-1-0, rest 40 secs
60x12 / 20
60x12 / 20
60x12 / 20

Stretchers tempo 4-0-1-0 rest 80 secs
90x8
90x8
90x8
90x8

Smith Machine Barbell Rows tempo 4-0-1-0 ss/with Deadlifts rest 80 secs
155x8 / 275x8
155x7 / 275x6
155x6 / 295x5
155x6 / 315x4
155x6 / 325x4
* this superset made the deadlifts rough! Thought I would have been able to get more reps out of the sets, but was completely winded after each set!
 
You put in a lot of work today.
 
Chest and Shoulders

30 degree DB Bench Press tempo 4-0-2-0, rest 80 secs
70x6
70x6
70x6
70x6
70x6

60 degree DB Bench Press tempo 4-0-1-0, rest 80 secs
45x8
45x8
45x8
45x8

30 degree Incline Bench Press tempo 4-0-1-0 ss/with Plyo Pushups tempo 4-0-1-0, rest 80 secs
155x8 / 15
155x8 / 15
155x7 / 12
*wide grip at this point
155x7 / 12
155x7 / 10
155x6 / 10

Heavy Partial DB Lateral Raises ss/with Trap-Bar Overhead Press tempo 4-0-1-0, rest 40 secs
45x20 / 60x10
45x20 / 60x10
45x20 / 60x10
45x20 / 60x10

Strict DB Lateral Raises tempo 4-0-1-0, rest 40 secs
20x10
20x10
20x10
20x10

and done!
 
There he is.
 
Lol. Yeah work got the better of me over the weekend, but I'm back and in full force!!
 
Really like the bar for pressing. The neutral grip, width and balance make it a pretty good shoulder movement.
 
Today was Back and Hamstrings

Smith Machine B.O. Rows tempo 4-0-1-0, rest 80 secs
155x8
155x8
155x8
155x8
155x8
155x8
*dead stop on floor each rep

Cable Rows tempo 4-0-1-2 rest 80 secs
110x6
110x6
110x6
110x6

Chest Supported 2-arm DB Rows tempo 4-0-1-0 ss/with Glute-Ham Raises tempo 4-0-1-0, rest 2 mins
40x10 / 6
40x10 / 6
40x10 / 6

Stretchers tempo 4-0-1-2 ss/with Glute-Ham Raises tempo 4-0-1-0, rest 2 mins
90x10 / 6
90x10 / 6
90x8 / 6

Deadlifts, rest 2 mins
315x5
315x5
335x5
365x3
365x3

10 mins walk on 12 degree Incline @5km/h
 
A lot of volume and making some great strides in here. Impressive workouts!
 
Short rested deadlifts.... Nice job man.

You Canadians gonna travel south of the border and partake in our obesity holiday this week?
 
turff49 said:
A lot of volume and making some great strides in here. Impressive workouts!
Click to expand...

Thanks turff! Everything is feeling good. Muscle fullness, strength are coming along as well.

RegisterJr said:
Short rested deadlifts.... Nice job man.
You Canadians gonna travel south of the border and partake in our obesity holiday this week?
Click to expand...

Not heading south of the border for the long weekend (though that sounds like fun!), but hoping to head to some sand and sun over the Xmas holidays!
 
You must log in or register to reply here.
Back
Top