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Clown's "Closing in on 40" Recomp Journey

Today's Canadian Non-Thanksgiving Workout :)
A whole bunch of everything!

Squats tempo 3-0-1-0, rest 80 secs
185x10
235x8
255x6
275x4
235x8
255x5
275x3

Heel Elevated Bodyweight Squats tempo 4-0-1-0 ss/with DB Bench Press tempo 4-0-1-0, rest 80 secs
18 / 80x10
18 / 80x10
16 / 80x10
15 / 80x10

Bulgarian Split Squats (again just with bodyweight) tempo 4-0-x-0 ss/with DB Bench Press tempo 4-0-1-0, rest 80 secs
12 / 80x8
12 / 80x8
12 / 80x8
12 / 80x8

Smith Machine Leg Press tempo 6-0-6-0 ss/with Lat Pulldowns tempo 4-0-2-0, rest 80 secs
225x10 / 100x15
225x10 / 100x15
225x15 / 100x15

Leg Extensions tempo 6-0-1-0 ss/with Stretchers tempo 6-0-3-0 ss/with Stiff Leg Deadlifts
50x12 / 90x10 / 225x5
50x12 / 90x10 / 225x5
50x10 / 90x8 / 225x7

Decided to throw two workouts together into one and changed a bit of the tempos as I like the longer TUT for the stretchers and the leg extensions.

I do really like using separate handles for Lat Pulldowns as I can really push the outward intention with the handles. You can see the outward push that you apply since the handles are independent.


Anyway, Happy Turkey day to all the American A.M. friends out there!!!!!
 
Chest, Back and Shoulders today
This was Workout One of Phase 5 of MI40x Pro level
I added the Shoulder work at the end. Phase 5 had no shoulder work and I wanted some.

Bench Press tempo 4-0-1-0 ss/wtih Pulldowns tempo 4-0-1-0, rest 80 secs
155x10 / 100x10
155x10 / 100x10
155x10 / 100x10
155x10 / 100x10

Incline DB Flyes tempo 4-0-4-0 ss/with Stretchers tempo 4-0-4-0, rest 80 secs
30x10 / 90x10
30x10 / 90x10
30x10 / 90x10

Incline DB Bench Press (1+1/2 reps) tempo 4-0-1-0 ss/with Chest Supported DB Rows tempo 4-0-1-0, rest 80 secs
40x15 / 40x10
40x15 / 40x10
40x15 / 40x10

Cable Flyes tempo 4-0-1-0 ss/with Smith Machine Rows (chest supported) tempo 4-0-1-0, rest 80 secs
40x10 / 135x10
40x10 / 135x10
40x10 / 135x10
40x10 / 135x10

Trap Bar Overhead Presses 75 reps with 55lbs
15,10,12,13,12,13

and done.
 
Didn't get a chance to workout yesterday so combined yesterday's and today's workouts.
There was little to no rest between sets and only about 2 minutes between the entire triplets.

Leg Press tempo 4-0-1-0 ss/with Incline DB Curls tempo 4-0-1-0 ss/with Trap Bar OH Press tempo 4-0-1-0
275x15 / 20x12 / 55x10
275x15 / 20x12 / 55x10
275x15 / 20x12 / 55x10
275x15 / 20x12 / 55x10

2 mins rest

Leg Extensions tempo 6-0-2-4 ss/with Cable Curls tempo 4-0-1-0 ss/with DB Laterals tempo 4-0-1-0
50x15 / 50x10 / 20x10
50x15 / 50x10 / 20x10
50x15 / 50x10 / 20x10
50x15 / 50x10 / 20x10

2 mins rest

Glute-Ham Raises tempo 4-0-1-0 ss/with DB Curls tempo 4-0-1-0 ss/with Triceps Pressdowns tempo 4-0-1-0
8 / 20x12 / 50x12
8 / 20x12 / 50x12
8 / 20x12 / 50x12
8 / 20x12 / 50x12

2 mins rest

Bulgarian Split Squats tempo 4-0-X-0 ss/with Smith Machine Upright Rows tempo 4-0-1-0 ss/with Triceps OH Extensions tempo 4-0-1-0
10 / 55x10 / 30x15
10 / 55x10 / 30x15
10 / 55x10 / 30x15

* have to say that endurance felt really good. Weight used took a hit obviously due to the pace, but not nearly as much as I had anticipated. The Carder1ne seems to really be working on my endurance nicely!
 
How did you like the trap bar OHP? Never tried that.
 
I really like the Trap Bar OH presses. They hit the side delts very differently.
I find I can get a great stretch at the bottom, and the wider neutral hand position adds a new stimulus.
I wouldn't go heavy as the balance is an issue with the bar, but you can really feel the muscles working.
 
Clown's "Closing in on 40" Recomp Journey

You clean the bar up?

Edit: Maybe clean isn't the right word...
 
Yeah curl and press I guess really. I keep the handles in my hand so that I can drop into a deeper stretch and the weight is a little further away so it's a little more difficult to keep it balanced. Adds to the fun!
Just watch setting the bar back down. It tends to want to swing straight into your shins.
 
Who needs shins anyway.
 
Totally. The danger adds to the fun!!
 
Beginning Phase Six Workout One: Chest, Delts, Triceps

Flat DB Press tempo 4-0-1-0, rest 80 secs
90x6
90x6
90x6
90x6, 70x6, 50x5
*felt good as this is the max weight my PowerBlocks go up to (may now give me reason to buy the extension to 125lbs)

30 degree Incline DB Press tempo 4-0-1-0, rest 40 secs
50x10
50x10
50x10, 40x8, 30x8

Incline Bench Press tempo 4-0-1-0, rest 80 secs
105x12
105x12
105x12, 95x10, 75x10

Cable Flyes tempo 4-0-1-0, rest 80 secs
40x10, 30x8, 20x8
40x10, 30x8, 20x8

75 degree Incline Prone Lateral Raises (1+1/2 reps) tempo 4-0-1-0, rest 40 secs
20x12
20x12
20x12

Bent Over DB Laterals tempo 4-0-1-0 ss/with Face Pulls tempo 4-0-x-0, rest 80 secs
20x15 / 20
20x15 / 20
20x15 / 20
20x15 / 20

Overhead Rope Extensions tempo 4-0-1-0, rest 40 secs
20x21
20x21
20x21
20x21
 
I've got some volume to match tomorrow.

wasme said:
Considering you are always on your knees, not you :rasp:
Click to expand...

Can't hang with your volume here, tho.
 
Have to say the Carderine is great for endurance! Pace and volume keep improving. It's been great!
 
Visiting family on the weekend, but got in a 10km run in. Felt good.
Tomorrow I will have a high volume leg day. Looking forward to lots of leg presses and squats!
 
Today was Legs

Smith Machine Leg Press tempo 4-0-1-0, rest was amount of time for partner to complete set
275x10
275x10
345x10
345x10
345x10
345x10
345x10
345x10
345x10
345x10

Squats tempo 6-0-1-0, rest 80 secs
185x10
185x10
185x10
185x10
185x10
185x10
185x10
185x10

Leg Extensions tempo 4-0-x-4, rest 40 secs
50x10
50x10
50x10
50x10
50x10
 
Back and Biceps on the table today.

Deadlifts ss/with Pulldowns tempo 4-0-1-0, rest 80 secs
135x21 / 90x10
225x14 / 90x10
275x7 / 90x10
305x5 / 90x10
305x5 / 90x10
305x5 / 90x10

Stretchers tempo 4-0-1-0 ss/with Two Arm DB Rows tempo 4-0-1-0, rest 80 secs
90x10 / 35x12
90x10 / 35x12
90x10 / 35x12
90x10 / 35x12

Cable Rows tempo 6-0-1-0 ss/with WG Smith Machine Rows tempo 4-0-1-0, rest 80 secs
90x10 / 105x8
90x10 / 105x8
90x10 / 105x8
90x10 / 105x8

Incline DB Curls tempo 4-0-1-0 ss/with EZ Curls tempo 4-0-1-0, rest 80 secs
25x10 / 75x8
25x10 / 75x6
25x10 / 75x6
25x10 / 75x6

Cable Curls tempo 4-0-1-0 ss/with DB Hammer Curls tempo 4-0-1-0, rest 80 secs
50x8 / 35x8
50x8 / 35x8
50x8 / 35x8
50x8 / 35x8

and done!
 
Gonna try and incorporate some of this tomorrow.
 
Chest, Shoulders and Triceps

BB Bench Press tempo 4-0-1-0 ss/with Dips (chest focus) tempo 4-0-1-0
155x10 / 10
155x10 / 8
155x10 / 8
155x10 / 7

Incline BB Bench Press (wide grip) tempo 4-0-1-0 ss/with Band Chest Flyes
155x7 / 20
155x6 / 20
155x7 / 20
155x8 / 20

Cable Flyes tempo 4-0-1-0 ss/with Cable Bench Press tempo 3-0-1-0
50x8 / 50x15
50x8 / 50x15
50x8 / 50x12
50x8 / 50x12

Lateral Raises tempo 4-0-1-0 ss/with Triceps Pressdowns tempo 4-0-1-0
20x10 / 50x15
20x10 / 50x12
20x8 / 50x12
20x8 / 50x10

Trap Bar OH Press tempo 4-0-1-0
65x10
65x10
65x8
65x8

Incline Supine DB Laterals tempo (heavy swinging) ss/with OH Triceps Extensions tempo 4-0-1-0
55x20 / 30x15
55x20 / 30x15
55x20 / 30x12
55x25 / 30x12
 
How're you doing the banded chest flys? Standing in front of a pole?
 
RegisterJr said:
How're you doing the banded chest flys? Standing in front of a pole?
Click to expand...

Yeah, that's it exactly. Used the mini bands and really emphasized the stretch position. Felt really good in the bottom half of the movement.
 
clown007 said:
Yeah, that's it exactly. Used the mini bands and really emphasized the stretch position. Felt really good in the bottom half of the movement.
Click to expand...

Thanks. That'd be something I could do at home on days that I'm slacking. Like today.
 
RegisterJr said:
Thanks. That'd be something I could do at home on days that I'm slacking. Like today.
Click to expand...

The move really works in the stretch position. As your hands come more in front of the body, the tension changes. I prefer to keep the bands out wide and stop the rep about half way.
 
Got in a quick Leg workout today.
This week is going to be a busy week as it leads up to the Xmas holidays, and we go on vacation. Looking forward to the time off of work and will get a week of rest from the gym before starting a new John Meadows' program as well as beginning a run with Halo and Trest. I am hoping to put on some good lean body mass during this run.

Smith Machine Leg Press
245x25
245x25
325x15
325x15
325x15
385x12
385x12
385x12
420x8
420x8

Heels-Elevated Squats (stayed at bodyweight) tempo 6-0-1-0
focussed on outward intention during entire movement
18
15
15
12
12
10

Leg Extensions tempo 6-0-1-5
50x10
50x10
50x8
50x8
50x8
50x8

Kettle bell Swings
52x25
52x25
52x25
52x25
 
On the same front as you. Busy week to plan for vacation, and I may jump into a Meadows routine first of the year.
 
Sounds like we will have three Meadows programs running: You, me and Wasme! Should be a good fun run!!
 
wasme said:
Which one you going to run....
Click to expand...

I haven't tried Creeping Death yet. I guess I need to go through it and Demolition and pick from one of them. I'll probably lean towards whichever one has more deadlifting in it. I have 4-5 weeks left to decide.
 
I am so looking forward to a Bahamas vacation for Xmas!!
Once we get back I'll be hitting a Meadow's program.
 
Only been to the Bahamas once. 'Twas beautiful. Where are your flight stops?
 
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Talk about time to relax!

Small gym at the hotel so still may get in some time there.

Hope everyone is doing well!
 
Wow
 
Clown's "Closing in on 40" Recomp Journey

Living the life brother! That's a great break from winter there!
 
That is amazing... suddenly im very cold..

Actually crazy sh1t up here man... cold yesterday and xmas eve calling for 14 C.
 
Don't fall asleep and dream of blizzards...
 
Lol. Shoot I pm'd them to both of you!
 
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Visited the caves today near Freeport. Very beautiful.
Went to a beach nearby where all the Pirates of the Caribbean were filmed so you know it had to be good Lol
 
Look at that water
 
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