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Clown's "Closing in on 40" Recomp Journey

Today's Leg Workout
glute Ham Raises
10
10
10
10

Leg Extensions
60x20 with 2sec contraction
60x15 with 3sec contraction
60x12 with 4sec contraction
60x8 with 6sec contraction

Back Squats
135x6
185x6
225x6
255x6 60 secs rest between next sets
255x6
255x6
255x6
255x6
255x6
255x6
255x6

Smith Machine Leg Press
tempo 3-0-1-0
275x8
275x8
275x8
275x8
Challenge set 275x16 (pauses at *******)

Trap Bar Squat/Deadlift
*kept upper body tall to emphasize legs over lower back. Elevated heels slightly.
255x10
255x10
255x10
255x10
 
magsgini said:
Where have you been Clown?
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magsgini
Sorry, been posting in my Stimul8 Log
Invalid Link Removed

I was duplicating the posts into this log while I run the Product Log, but started only posting in the Stimul8 log. I'll start posting in this log once the I am done with the product one. Check it out :)
 
Been under the weather the last several days. Sorry for the lack of updates.

Plan was to workout tonight, but the Blue Jays game was calling to me :)

Going to be starting a new program tomorrow. Debating between running the MI40x Pro program, or a 8-week FST-7 program.
Any thoughts or suggestions?
 
I haven't tried either, but based on Simons runs they both looked appealing to me.
 
And the Jays move on!!!!
 
Decided that I will be implementing BPak's Pro Level MI40x program starting tomorrow. I have been off for slightly more than a week so I am dying to get back into the gym.

Since I am in my PCT at this point (week 2) from my 8 week LGD/Carder1ne/Alpha-Stano run I am going to be using Ergonine, Epic Unleashed, Hydro3 and in about two weeks time, I will take a test booster closer to the end of my RC PCT.
 
Phase One Workout One of MI40x Pro Level

Incline BB Bench Press (shoulder width grip), tempo 4-0-1-0, rest 80 secs
155x8
155x8
155x8
155x8

Incline BB Bench Press (4" wider than shoulder width) tempo 4-0-1-0, rest 80 secs
155x8
155x8
155x8
155x8 + NOS sets 135x6, 135x5

Flat DB Flys tempo 4-1-1-0, rest 40 secs
60x6
60x6
60x6
60x6 + NOS sets 50x6, 40x6

Cable Crossovers ss/with Plyo Pushups ss/with Plate "Bus Drivers" Front Raises tempo for each 4-0-1-0, rest 80 secs after superset
40x15 / 21 / 25x12
40x15 / 21 / 25x12
40x15 / 21 / 25x12

Two-Arm Standing DB Curls ss/with Cable Bicep Curls tempo 4-0-1-1, rest after superset 40 seconds
35x12 / 40x8
35x12 / 40x8
35x12 / 40x8
35x10 / 40x8
35x10 / 40x8
35x9 / 40x8

Incline DB Curls, tempo 4-0-2-2, rest 40 seconds
20x15
20x15
20x15
biceps and forearms were blown up after this

First workout of this program felt great! Looking forward to tomorrow's!
 
Nice surprise getting picked to log AgeForce HGH Maximize for 60 days!

I am really excited to see what this product has to offer!
Thanks to djbombsquad and wicked442 and the other AgeForce reps that made this happen.

Looking forward to receiving and beginning this soon!
 
I havent lifted in 8 days .... and itchin (literally from a sunburn lol) to get back at it. I am thinking of jumping into the MI40x pro as well. I'd say good choice.

Jays better win tonight.
 
Sweet buddy! We can compare pain!!
Hope the trip was great.
 
clown007 said:
Sweet buddy! We can compare pain!!
Hope the trip was great.
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For sure! Trip was fantastic. Great weather! Got off the plane at Pearson, Friday night around midnight to 3c and drizzle - still in shorts/sandals, wanted to get back on and head back down lol.
 
Totally buddy!!
Definitely somewhere my wife and I want to go to at some point.
 
After getting hit with the bug again and taking more time to recover, I decided to redo Workout One again and then run the entire program as planned.

Phase One Workout One of MI40x Pro Level

Incline BB Bench Press (shoulder width grip), tempo 4-0-1-0, rest 80 secs
165x8
165x8
165x8
165x8

Incline BB Bench Press (4" wider than shoulder width) tempo 4-0-1-0, rest 80 secs
165x8
165x8
165x8
165x8 + NOS sets 135x6, 135x5

Flat DB Flys tempo 4-1-1-0, rest 40 secs
60x6
60x6
60x6
60x6 + NOS sets 50x6, 40x6

Cable Crossovers ss/with Plyo Pushups ss/with Plate "Bus Drivers" Front Raises tempo for each 4-0-1-0, rest 80 secs after superset
40x15 / 21 / 25x12
40x15 / 21 / 25x12
40x15 / 21 / 25x12

Two-Arm Standing DB Curls ss/with Cable Bicep Curls tempo 4-0-1-1, rest after superset 40 seconds
35x12 / 40x8
35x12 / 40x8
35x12 / 40x8
35x10 / 40x8
35x10 / 40x8
35x9 / 40x8

Incline DB Curls, tempo 4-0-2-2, rest 40 seconds
20x15
20x15
20x15
biceps and forearms were blown up after this
 
Lol thanks man. Yeah it actually felt really good!! Looking forward to the second workout this morning!
 
Ha. Gotta agree with Simon. Strong tempoed work man.
 
Seated Cable Row (should width grip) tempo 4-0-1-2
90x10
110x10
110x10
110x10

Bent-Over Barbell Rows tempo 4-0-1-0
115x14
115x10
135x7
135x7
115x10
115x14 *tempo broke at the end of the set
85x21

Reverse Grip Band Assisted Pullups tempo 4-0-1-0
10 - orange band
10 - orange band
10 - orange band
10 - orange band
Rest Pause
10+6+4

Stretchers tempo 4-0-1-0
80x10
80x10
70x10
70x10


Bent Over DB Lateral Raises tempo 4-0-1-0 / Banded Face Pulls tempo 4-0-1-0
20x10 / 15
20x10 / 15
20x10 / 15
20x10 / 15
20x10 / 15
*instead of NOS ended up just completed a fifth set

Triceps Pressdowns tempo 4-0-1-2 / DB Overhead Triceps Extensions tempo 4-0-1-0
40x15 / 15x20
50x15 / 15x20
50x15 / 15x20

Tate Press tempo 4-0-1-0
20x10
25x10
25x10
 
Love the wide grip incline bench. Those feel so good...lol
 
Leg Extensions tempo 4-0-1-7 rest 40 seconds
60x7
60x7
60x7

One Leg Leg Press (in smith) tempo 4-0-1-0 rest 80 seconds after both legs are completed
125x21
125x21
125x21

Squats tempo 4-0-1-0, rest 80 seconds
135x21
185x14
225x10
225x10
225x10
225x10

Leg Press (in smith) tempo 4-0-1-0, rest 80 seconds
275x10
275x10
2755x10
275x10
rest pause
225x10+5+3

Lying Leg Curls (on BOSU) tempo 4-0-2-0 *2 second pause 1/3 the way up
12
12
12
12
12
12

*quad pumps was unreal! Felt great tonight... maybe not so much tomorrow! :D
 
Yeah, quads may be twitching today.
 
Thanks guys.

I was thinking last night that there was a time when 225lbs on a back squat was a ceiling for me. It was about two years where I would inconsistently get 4-5 reps at best with 225lbs and it just seemed I couldn't do more. Mind you I was at a gym where the trainers frowned upon deadlifts over 225lbs as well; so the whole mindset there was less than encouraging to progress in weight.
I realized now that what was once a ceiling for me is now a weight that is easy and comfortable on my back, so much so that I can play with a slow tempo and still get sets of 10 with it while maintaining a relatively short rest period.
Its nice to feel that there is no real, definitive ceilings in sight! Especially as we age this is a terrific feeling!!
 
I had a similar thought this morning. I remember walking out 315 and higher weight when thy was my max thinking I was going to be crushed in the ground, but with progress it feels lighter and lighter as you go up.
 
Yeah I can walk out now with 295 now and get 6-8 reps. It's been a long time coming to feel comfortable with that on my back. Totally a mental thing. Deadlifting I have never had the same issue. Being under the bar is a very different thing entirely!
 
Clown's "Closing in on 40" Recomp Journey

Totally agree. It's a different game failing a squat and just having to let go. Fortunately I've yet to fail a back squat.

295 seems to be the weight where I cross the heavy threshold.
 
Yeah, cresting 300lbs and things change a little :)
 
Cable Biceps Curls, tempo 4-0-1-5 ss/with Incline DB Curls tempo 4-0-1-0 rest 40 secs after superset
50x7 / 20x7
50x7 / 20x7
50x7 / 20x7
50x7 / 20x7
NOS for Incline DB Curls
15x7
10x7


One Arm High Cable Curls temp 4-0-1-0, rest 40 secs after both arms done
20x15
20x15
20x15
20x15


Incline DB Press (45degrees) tempo 4-1-1-0, rest 80 secs
45x15
45x15
45x15
45x15
- at the bottom I really let the DBs stretch out the pec before initiating the next rep

Flat DB Press with Internal Rotation tempo 7-1-2-1, rest 80 secs
55x15
55x15
55x15
55x15
- I found I could get a stronger peak contraction by allowing my shoulders to rise off the bench into the press at contraction

Prone Incline DB Lateral Raises tempo 4-0-1-0 ss/with B.O. DB Lateral Raises tempo 4-0-1-0 ss/with Band Face Pulls
20x15 / 15x15 / 15
20x15 / 15x15 / 15
20x15 / 15x15 / 15
20x15 / 15x15 / 15
- shoulders were full of blood by the end of these sets
 
Watching you and Simon make me miss the intense volume and tempo lifts.
 
RegisterJr said:
Watching you and Simon make me miss the intense volume and tempo lifts.
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Thanks man! I am loving these workouts. My joints have thanked me since moving away from the heavy lifting. Though admittedly, I do love chasing the numbers too.
 
Great session man... I had never done those one arm high cable curls till last week.. really enjoyed them.
 
Yeah, interesting movement. I am liking his choice in movements.
 
After the workout last night had my fill of protein thanks to all you can eat sushi! Sashimi and black pepper steak with roasted garlic was on the menu. So satisfying!
 
High cable curls really work the isolation muscles at the delt tie in. Take a little getting use to!
 
turff49 said:
High cable curls really work the isolation muscles at the delt tie in. Take a little getting use to!
Click to expand...

Yeah the bicep / front delt area really gets hammered!
 
clown007 said:
After the workout last night had my fill of protein thanks to all you can eat sushi! Sashimi and black pepper steak with roasted garlic was on the menu. So satisfying!
Click to expand...

Tatami?

You have to try Spoon and Fork, its on York Mills (near Leslie)... its amazing. Best all you can eat I have ever had, and probably the best Sushi/Sashimi too... its about 3 dollars more than tatami, but blows it away.
 
Sweet! We will definitely have to try it.
Tatami has been out go-to for a while now but I would love to try somewhere new.
 
clown007 said:
Sweet! We will definitely have to try it.
Tatami has been out go-to for a while now but I would love to try somewhere new.
Click to expand...

If you go on a weekend, make a reservation - or they put you at a small table for two. Which makes no sense to me with all the serving dishes that come!!! lol
 
Cable Triceps Pressdowns tempo 4-0-1-0 rest 40 secs
40x7
40x7
50x7
50x7
60x7
60x6

Overhead Cable Extensions tempo 4-0-1-0 - NOS on all sets, rest 40 secs
40x8, 30x8, 20x12
40x8, 30x8, 20x12
40x8, 30x8, 20x12
40x8, 30x8, 20x12

Bench Dips tempo 4-0-1-0 used Rest Pause instead of NOS, rest 40 secs
8, 8, 8
8, 8, 6
8, 8, 5

Deadlifts tempo 4-0-1-0, rest 40 secs
195x12
225x8
245x6
195x12
225x8
245x6

Wide Grip Pull Ups - band assisted tempo 4-2-1-0 ss/with Reverse Grip Pulldowns tempo 4-0-1-0, rest 40 secs
10 / 80x14
10 / 80x14
10 / 80x14
10 / 80x14

Low Cable Rows tempo 10-3-10-1, rest 40 secs
90x3
90x3
90x3
 
Inner thigh/hams still sore from the first leg day. Tomorrows leg day should be fun lol
 
RegisterJr said:
+1. You are a glutton for punishment.
Click to expand...

Thanks :) Got more stiff-leg deads this evening. Going to really focus on the outward intention so that the outside of my hams take more of the work.
 
Have been taking 20mg of MK (OLUKs Gharine) for about 5 days now. Getting ready to try AgeForce's HGH Maximize patches which have MK and a bunch more ingredients in it. I will be logging their product if anyone is interested. I will post the link in the next post.

So far I have noticed much improved sleep. I am still waking up several times each night but in the morning I still feel completely rested. I have not had any lethargy or bloat at the 20mg so far. I also haven't noticed any body composition changes or recovery improvements.
Definitely the sleep improvement is worth the price of the product alone!

I am hoping this to continue when I switch to the Patches. I am interested to see the results from this product.
 
Good Halloween rest day. Today is Phase 2 workout 1 from MI40x pro level.
I will be adding in some extra interval training with barbell complexes, and HIIT cardio on either the concept 2 rower or the AirDyne bike.
I don't want to add a lot of extra time to my workouts, so complexes and HIIT will give me my cardio metabolic boost without adding another half hour a day to my training.
 
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