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Clown's "Closing in on 40" Recomp Journey

RegisterJr said:
Nice all around upper. This is M140? Those tempos, man..
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Its the MI40x from BPak. Its really tempo based. Never done something like this before and really liking it. The 40 secs rests took some getting used to but I am starting to like this rest period.

wasme said:
Couple of those exercises have brutal tempos.. great lift man
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My forearms were blown out lol! I think the two toughest parts was the flat bench tempo and reps, and then the under grip pulldowns. Everything but my shoulders are so pumped right now.

I downed two scoops of BCAAs and then 50gram protein shake.
 
Another single workout day today- this one Quads and Hamstrings.
My legs are still tight from two days ago and the double leg workout then.

Before the weights I was able to get in a 5km run, which seemed to get the legs moving and the muscles more ready to work.

As for the workout:

Smith Machine Leg Press (feet low) 4x8+Drop Set, tempo 4-0-1-0, rest 80 secs - 315lbs on all four sets, drop was 8 reps each of 275lbs, 225lbs, 175lbs maintaining the above tempo. These absolutely inflated my quads especially directly above the knee.

Leg Extensions 4x8+Drop Sets, tempo 4-0-1-0, rest 80 secs - 60lbs on all sets, drop was 6 reps each of 50lbs, 40lbs, 30lbs. At this point I could barely support myself on my legs!

Lying Leg Curls (feet on stability ball) 3x10, tempo 6-0-3-0, rest 80 secs

Glute-Ham Raises (using BOSU under knees and heels under barbell for anchor) 5x8, tempo 4-0-1-0, rest 40 secs

Hanging Leg Raises 5x10, tempo 3-0-1-0, rest 40 secs

By the end of this workout my legs were cramping just trying to walk back to the house. I immediately took 2 scoops of FinaFlex BCAA/SAA, 3 tbsp of Soy Lecithin and 50g of protein. I then spent 15 mins just stretching out and massaging my quads and hams.

On a different note, I am looking forward to purchasing some of the new OL-UK line of products. I am looking to get two bottle Ghar1ne, 4 bottles of Ep1c Unleashed in cap form to go with the TD I already have, 2 bottles of Carder1ne and 1 bottle of the 360 count Ostar1ne.
I am really pleased with the progress I have seen on 25mg of Ostar1ne over the last 6 weeks. Recomp has been quite noticeable. When this run finishes, I will be looking to run the Carder1ne and Ghar1ne during and after PCT; continuing until my next cycle which will be a PH/LGD bridged cycle.
 
I always find that pre workout run helps.. nice job!

Sounds like you have some solid plans in your near future...gainzzzzz
 
Thanks Wasme!
Going to go for all you can eat sushi! I've been careful with my diet so I'm looking forward to enjoying many, many grams of protein!!
 
Sushi was damn good! The extra food last night was a huge help in going for another double workout today.
Gotta love sashimi!!
 
So first workout went well.

Stiff-Leg Deadlifts 4x12, tempo 4-0-1-0, rest 80 secs - 205lbs

Deadlifts (bent knee) 4x8, tempo 4-0-1-0, rest 80 secs - 275lbs - NOS set was supposed to be added at the end, but I didn't feel confident that I could do it without jeopardizing form and thus my back so I left it there. After this afternoon's workout I may add some more deadlifts just to see where my strength is at this point. Just some fun heavy deadlifts :)

Reverse-Grip Pull-Ups 4x8+NOS, tempo 4-0-1-0, rest 80 secs - used bands to assist when doing the NOS sets

Seated DB Lateral Raises 4x8+NOS, tempo 4-0-1-0, rest 80 secs - 20lbs each set then 15lbs, 12lbs, 10lbs for the NOS sets
 
Bent knee deadlifts? You just mean standard?
 
Yes. Ben Pakulski writes it that way and didn't think to change it to just deadlifts. :)
 
Second session Sunday didn't go as planned...
I pulled a muscle in my back as I was doing bent-over rows. Felt the twinge and immediately started to massage and try to use a roller to loosen it up. Unfortunately that didn't work. So I had to call off the workout.

This morning my left side of my back (between my shoulder blade and spine) is really tight and sensitive and seems to be referring up to my left trap and neck a little. I may have to take today off from working out and see if it will relax somewhat so that I can hit chest and arms tomorrow.

Muscle pulls stink!
 
The only thing that i find that helps, apart from physiotherapy, is pensaid.
I hope you feel better soon.
 
thanks man!
I am hoping the pull isn't too bad and that maybe the Ostarine may help with the repair. It has done wonders for the day to day recovery from workouts so we'll see if it make any difference in actual more acute muscle damage scenarios.
 
Hope you recover quickly man.
 
More than likely its knotted up. Find someone who can deep massage it, hit trigger points, and or use a hard ball to roll it. Have had that happen several times, at least I hope that's what your problem is.
It's almost impossible to hit that area right with a foam roller.
 
Thanks Register and turff!

This morning I've been using a lacrosse ball and really trying to spread my scapula so that the ball can really dig in. Seems to be working somewhat. I'm going to put on some Equiblock that I got from EliteFTS and see if that along with the lacrosse ball massaging can open it up.
Working to get it as least to the point where I can hit chest and arms without too much impingement.
 
Speaking of lacrosse balls, our local Walmart doesn't have any. Just went through their entire sports section.
 
Dicks sporting goods.
 
I'm going to try the chest and arms workout today and see how my back holds up. Its still pretty tight, but I won't be working out tomorrow or Wednesday so I want to get one in today if at all possible.
 
No workout tomorrow, and then back full tilt for Wednesday. Going to finish off the MI40x program and then head into Meadows' Muscular Demolition program which is 6 weeks long. Can't wait!!
 
Just finished my first run through the Mountain Dog Meadow of Muscle Growth :)
Definitely going to be a fun, tough next six weeks.

I started with a 5km run to loosen up.
Today was Legs- 17 sets

Lying Leg Curls (weight x reps)- tempo: 3-0-1-0
20x8 + 6 partials
20x8 + 6 partials
20x8 + 6 partials
Goal was to get blood into the hamstrings, which it did nicely

Reverse-Band Barbell Back Squats - tempo: 3-0-x-0
135x12
155x12
185x12
bands were now attached for the following sets
205x6
235x6
265x6
295x6 - bar slowed down on this set. Last rep was slow.
Goal was to be explosive

Smith Machine Leg Press - constant tension/ no lock-out
8 reps feet wide, high and feet at 10 o'clock. Immediately after 8 reps feet narrow.
*between each set of leg press a 30 second quad stretch is completed*
155x8
195x8
235x8
295x8+8
295x8+8
295x8+4 just couldn't get the remaining four reps on the narrow feet press
295x8+6 got a few more on the narrow feet press this time
Goal was to get massive pump in legs

Step-Ups on box at knee height- tempo: 4-0-1-0
I couldn't find the balance using weights in my hands so I opted to work on tempo-based reps instead.
3 sets of 12 reps with above tempo completed
Goal was constant tension and enhance pump

Smith-Machine Barbell Stiff-Legged Deadlifts- tempo: 3-0-1-0
105x10
105x10
105x10
Goal was to pump muscle and emphasize stretch

This felt great! Looking forward to continuing through this new program.
 
Nice Meadows intro man. Did John add the tempo or was that you? I haven't read through it yet...

I miss having a rach I can do reverse banded work on...
 
RegisterJr said:
Nice Meadows intro man. Did John add the tempo or was that you? I haven't read through it yet...

I miss having a rach I can do reverse banded work on...
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Hey Register
Meadows only included tempo on the squats at the start, the rest was mine. Still in the BPak frame of mind lol.
 
clown007 said:
Hey Register
Meadows only included tempo on the squats at the start, the rest was mine. Still in the BPak frame of mind lol.
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Mad props to those of you ADDING to Mountain Dog.
 
I'm really digging the focus on tempo along with form. I find my muscles really respond to the added TUT.
 
Finished my Ostarine/Dermacrine run, and am now beginning PCT.
PCT will be:
Clomid 50/25/25
Elim1nate 50mg
Sustain Alpha 4 pumps a day
DermaStr3ngth 1/2 pump twice a day
Anabeta Elite
Ep1c Unleashed TD (before bed)
MyoSynergy (pwo)
plus...
Ergonine
Soy Lecithin Granules
BCAA/SAA intraworkout
 
Awesome, that's a loaded PCT. I just finished up 10 weeks on Ostarine and Dermacrine and now into the end of the 1st week of PCT.

I'm doing Clomid 50/50/25/25 along with Sup3r PCT, Ep1c Unleashed capped and TD, and Fearns.

No loss in strength so far, but I do feel less of a beast in the gym. I guess that means the Ostarine was working!
 
Hefty PCT indeed. Sustain Alpha, was just re-released by BPS right ?? I remember trying it in the past, good stuff.
 
I had a good run with the Ostarine and Dermacrine. Definitely had a good recomp effect. Lost body fat while maintaining most of my weight so muscle gains and fat loss = happy me!
I had no noticeable sides to the Ostarine at 25mg and Dermacrine at 5 pumps so I am hoping PCT is just as smooth.

Today was Chest 14 sets and Shoulders 10 sets

Slight Incline DB Press tempo 4-0-1-0
Goal was to get blood flowing
25x8
55x8
65x8
75x8
80x7

Incline Bench Press tempo 3-0-x-0
Goal was to promote explosiveness and maintain constant tension, so no *******
135x5
145x5
155x5
155x5
155x5
155x5
155x5

Smith Machine Decline tempo 3-0-1-0
Goal was maximum pump
105x20
125x15
135x10
next three was a drop set
155x6
135x5
115x10 with wide grip

Chain Flyes on a Flat Bench tempo 3-0-1-0
Goal was create more pump in stretched muscle
*I decided to loop the chains I had around my 25lbs DBs to do this exercise. I don't have enough chains yet to make this exercise effective as prescribed, but the DB+chains did nicely*
25+chain x 20
25+chain x 20

DB Side Laterals hang and swing so partial movements
Goal was to maximize blood flow to delts
45x30
45x30
45x30

Seated Side Laterals tempo 3-1-1-0
Goal was to get more blood into shoulders other than rear delt
20x10
20x10
20x10

Cage Press
Goal was to be as explosive as possible
95x5
105x5
135x5
135x5
135x5

And done!!
 
wasme said:
Hefty PCT indeed. Sustain Alpha, was just re-released by BPS right ?? I remember trying it in the past, good stuff.
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Yeah, I know I don't need all this in the PCT, but am trying to keep the gains running high. Will keep the Sustain Alpha going for three weeks and then switch up some stuff once I get my Ghar1ne and Carder1ne.
 
Holy... Nice work and volume. Wish they'd let me bring chains in my gym.
 
clown007 said:
That's one of the perks of a garage gym... I allow me to use anything I want! :D
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Even chalk? ;)


- You will find as you go through Meadows workouts, that you have to alter thing at times to fit - especially us garage lifters. But you certianly have the knowledge to make the right adjustments where you need to. Great session!
 
Liquid chalk! Best of both worlds!!
 
Today's workout Back 17 sets

Meadows Row tempo 2-1-2-0
Goal was to get blood flowing
70x8
70x8
70x8
70x8

DB Deadstop Rows tempo 3-stop-X-0
Goal was to be explosive
85x8
85x8
85x8
85x8

DB Pullovers tempo 3-0-3-0
Goal was to maintain constant tension
35x12
35x12
35x12

Shrugs tempo 3-3-3-0
Goal was maximum trap pump
45lbs plates x12
45lbs plates x12
45lbs plates x12

Stretchers tempo 3-1-3-1
Goal was to work a pumped muscle with emphasis on stretch
110x8
110x8
110x8

By the end of the workout my right rear delt was a little sore. I will have to stretch out the shoulder and trap to loosen it up.
 
Way to pound away at that tempo work man. Hope the Delt thing isn't a big deal..:
 
After lots of stretching, the delt feels good so can't wait for chest and shoulders tomorrow! First pump day!
 
Nice. His pump days are fun.
 
Today's pump workout went well. Chest was still tight from the chest/shoulder workout earlier in the week. I also added in an extra back exercise for good measure lol.

Today's workout:

DB Twist Press tempo: 3-0-3-1
supeset with
Stretchers tempo: 3-0-3-0
45x10 / 100x10
45x10 / 100x10
45x10 / 100x10

Pec Minor Dips
superset with
Over and Back with Bands
15 / 10
15 / 10
12 / 10

DB Shoulder Press tempo 4-0-2-0
superset with
DB Side Laterals tempo 2-0-2-0
and
FacePulls with a Band tempo 2-0-2-1
45x10 / 20x10 / 10
45x10 / 20x10 / 10
45x10 / 20x10 / 10

and a round of golf for a little more cardio :)
 
Nice volume Clown. Of course you added work...
 
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