clown007
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I have decided to partake on the journey of recomposition as I near the big 4-0.
I am currently turning 38 so I figure I have more than enough time to be at my "best ever" for my 40th birthday. Yes it is quite some time away, but starting now gives me plenty of time to mess up and try out a bunch of things I have yet to try.
Currently I am 5'9", 185lbs and about 25% body fat.
My max lifts are a 260lbs bench press, a 340lbs back squat and a 450lbs deadlift.
My goal is to be somewhere around 12% body fat, with as much muscle as possible. I have no grand allusions of putting on 30lbs of muscle or anything. I would like to put on some muscle while getting down to my 12% though, whether that be during my body fat reduction or once the reduction has happened.
Just recently (5 days ago), I started my Ostar1ne, Dermacrine, Elim1nate, Ergonine and Lecithin granules cycle. The Osta/Derm/Elim will last 8 weeks before I begin my PCT while the Lecithin and Ergonine will be an ongoing staple to my daily intake. After this, I will take stock of what has worked and what hasn't, and plan accordingly my subsequent cycles going forward.
In terms of nutrition I am following a IIFYM style diet with an aim to keep my food sources as clean as possible. I am eating about 2300 cals per day which is about 200 cals below maintenance.
Training wise, I have just begun Ben Pakulski's MI40x Graduate Program. This program will last about 6 weeks, after which I will move to the Advanced German Volume Training program.
So with all that said, this was today's workout which was the first day of the MI40x program.
Phase 1- Workout 1: Chest, Front Delts and Biceps
“Let the pain begin!”
Incline BB Bench Press (shoulder-width grip) 4×10 tempo 4-0-1-0 rest 40 seconds
Incline BB Bench Press (4″ wider that shoulder width) 4×10 +NOS (last set) tempo 4-1-1-0 rest 40 seconds
Flat DB Flys 4×15 +NOS (last set) tempo 4-1-1-0 rest 40 seconds
Cable Crossovers (bring cables from slightly below shoulder to chin height) 3×15 tempo 4-1-1-0
Plyo Pushups 3×21 tempo 4-0-1-0
Plate “Bus Drivers” Front Raises 3×12 tempo 4-0-1-0 rest 40 seconds
One-Arm Standing DB Curls (max supination) 4×12 tempo 4-0-1-1
Prone 45 degree Barbell Spider Curls (elbows in) 4×8 +NOS (last set) tempo 4-0-1-0 rest 40 seconds
10 mins of Abs: rotate through triplet as many times in 10 mins as possible
Hanging Leg Raises
BOSU crunches
Russian Twists
This was a TOUGH start! My front delts took a beating just from the Incline Bench which meant I got to feel that pump through every exercise afterwards LOL. In order to hit the prescribed reps at the prescribed tempo and rest period, I had to drop the weights WAY down. This was fine as the pump and intensity was incredible!
By the time I got to the Plyo pushups, I had to do the pushups off the knees and even then could only barely get my hands off the ground.
When I was completing the biceps exercises, once again my good old front delts let me know they were present and accounted for! For as much as my biceps pumped during the DB curls and Spider Curls, so did my front delts!
All in all this was a fun start to what I know will be an intense 6 weeks. I am looking forward to the change in workout style. For years I have been trying to push for heavier and heavier weight, only to tweak a muscle or hurt a joint. I think this lowered weight and increased time under tension will do wonders for my recomp goal and my joint health.
I am looking forward to this ride with Ostar1ne, Dermacrine, Elim1nate, Ergonine and Lecithin (products I have never used before), as well as the new training protocols.
This will be fun!!
-clown
I am currently turning 38 so I figure I have more than enough time to be at my "best ever" for my 40th birthday. Yes it is quite some time away, but starting now gives me plenty of time to mess up and try out a bunch of things I have yet to try.
Currently I am 5'9", 185lbs and about 25% body fat.
My max lifts are a 260lbs bench press, a 340lbs back squat and a 450lbs deadlift.
My goal is to be somewhere around 12% body fat, with as much muscle as possible. I have no grand allusions of putting on 30lbs of muscle or anything. I would like to put on some muscle while getting down to my 12% though, whether that be during my body fat reduction or once the reduction has happened.
Just recently (5 days ago), I started my Ostar1ne, Dermacrine, Elim1nate, Ergonine and Lecithin granules cycle. The Osta/Derm/Elim will last 8 weeks before I begin my PCT while the Lecithin and Ergonine will be an ongoing staple to my daily intake. After this, I will take stock of what has worked and what hasn't, and plan accordingly my subsequent cycles going forward.
In terms of nutrition I am following a IIFYM style diet with an aim to keep my food sources as clean as possible. I am eating about 2300 cals per day which is about 200 cals below maintenance.
Training wise, I have just begun Ben Pakulski's MI40x Graduate Program. This program will last about 6 weeks, after which I will move to the Advanced German Volume Training program.
So with all that said, this was today's workout which was the first day of the MI40x program.
Phase 1- Workout 1: Chest, Front Delts and Biceps
“Let the pain begin!”
Incline BB Bench Press (shoulder-width grip) 4×10 tempo 4-0-1-0 rest 40 seconds
Incline BB Bench Press (4″ wider that shoulder width) 4×10 +NOS (last set) tempo 4-1-1-0 rest 40 seconds
Flat DB Flys 4×15 +NOS (last set) tempo 4-1-1-0 rest 40 seconds
Cable Crossovers (bring cables from slightly below shoulder to chin height) 3×15 tempo 4-1-1-0
Plyo Pushups 3×21 tempo 4-0-1-0
Plate “Bus Drivers” Front Raises 3×12 tempo 4-0-1-0 rest 40 seconds
One-Arm Standing DB Curls (max supination) 4×12 tempo 4-0-1-1
Prone 45 degree Barbell Spider Curls (elbows in) 4×8 +NOS (last set) tempo 4-0-1-0 rest 40 seconds
10 mins of Abs: rotate through triplet as many times in 10 mins as possible
Hanging Leg Raises
BOSU crunches
Russian Twists
This was a TOUGH start! My front delts took a beating just from the Incline Bench which meant I got to feel that pump through every exercise afterwards LOL. In order to hit the prescribed reps at the prescribed tempo and rest period, I had to drop the weights WAY down. This was fine as the pump and intensity was incredible!
By the time I got to the Plyo pushups, I had to do the pushups off the knees and even then could only barely get my hands off the ground.
When I was completing the biceps exercises, once again my good old front delts let me know they were present and accounted for! For as much as my biceps pumped during the DB curls and Spider Curls, so did my front delts!
All in all this was a fun start to what I know will be an intense 6 weeks. I am looking forward to the change in workout style. For years I have been trying to push for heavier and heavier weight, only to tweak a muscle or hurt a joint. I think this lowered weight and increased time under tension will do wonders for my recomp goal and my joint health.
I am looking forward to this ride with Ostar1ne, Dermacrine, Elim1nate, Ergonine and Lecithin (products I have never used before), as well as the new training protocols.
This will be fun!!
-clown