Clown's "Closing in on 40" Recomp Journey

Ended up with a rest day yesterday... Lots of stuff to do around the house.
Anyway here was this mornings workout.

Legs 16 sets

Reverse Band Back Squats tempo not focused on for these
Goal was to be explosive
135x10
155x10
185x6
bands attached at this point
205x6
235x6
265x6
challenge set begins
265x13
drop set immediately
185x10
rest 30 breaths then
185x10

Leg Press tempo 2-0-2-0
Goal was to get a massive pump
155x20 (easy)
205x11,9
235x12,6,2
255x9,6,5
sets were all to 20 reps but as weight increased had to break up the set (as Meadows stated)

Stiff-Leg DB Deadlifts tempo 3-0-3-0
Goal was to work a pumped muscle in a stretch position
55x10
55x10
55x10
55x10

Legs were jello by the end.

I'm going to do my missed Arms, Abs and Calves workout (that I missed yesterday) this evening.
 
Yeah, I was surprised to get 13 reps on the 265.

I'm enjoying the two a days when I'm on vacation. I can take a nap and then hit the second workout full-out again.
 
clown007 said:
I'm enjoying the two a days when I'm on vacation. I can take a nap and then hit the second workout full-out again.
Click to expand...

For sure. My wife is off all summer.. she doesn't like that fact that I am happy to just workout (extra hard) on my weeks off lol
 
Exactly! I love the two a days. With the Meadows I do need a nap between or it would be too much for any length of time.
 
I haven't yet. I've upped my protein somewhat, and have been taking BCAA each workout (so twice a day). My goal is to recomp further as I still have some body fat to shed.
I am taking in a little more carbs than normal between workouts but that is more because my wife and I are running errands so end up grabbing a sandwich or something for lunch.
I plan on running my training by feel- in that if I am up to it I will do two workouts and if not I'll only do one. My wife would like to go away for a few days at some point so I'd like to be somewhat over-reaching when that happens so the break away from the gym will be put to good use :D
 
Sounds like a solid plan
 
Today's P.M. workout: Arms, Calves and Abs

Rope Pressdowns tempo 3-0-1-0 ss w/ Cable Bicep Curls tempo 3-0-1-0
40x12 / 40x15
40x12 / 40x15
40x12 / 40x15
40x12 / 40x15

Hammer Curls (along front of body) tempo 3-0-1-0 ss w/ Bench Dips tempo 6-0-1-0
25x10 / 15
25x10 / 15
25x10 / 15
25x10 / 15

Incline DB Curls tempo 3-0-1-0 ss w/ Tricep Kickbacks (palms facing to ceiling) tempo 3-0-1-0
25x10 / 15x10
25x10 / 15x10
25x10 / 15x10
25x10 / 15x10

Smith Machine Standing Calf Raises tempo 3-0-1-0 ss w/ BOSU Ab Crunches (full R.O.M.)
235x10 / 20
235x10 / 20
235x10 / 15
235x10 / 15
235x10 / 15
235x10 / 15 *last set of calf raises included partials until absolute failure*

Great pump in the arms and calves after this workout.
I didn't do any cardio today, but with the double workout I didn't want to include that as well. Tomorrow I will do some HIIT on the AirDyne after the Chest and Shoulders workout.
My body weight is up two pounds since ending the Ostarine and Dermacrine. There is no noticeable fat gain and more vascularity, so I feel it may well be lean mass gain which is very exciting!
 
clown007 said:
My body weight is up two pounds since ending the Ostarine and Dermacrine. There is no noticeable fat gain and more vascularity, so I feel it may well be lean mass gain which is very exciting!
Click to expand...

This gain could also be the aftermath of MI40x... the claim is the week after you finish you make most of your gainz
 
True! And I'll take it however it comes!
Vascularity is improving weekly it seems and muscles are a lot fuller.
Recovery is still really high - I'm taking Ep1c TD and DermaStr3ngth TD so that could be the cause which is fantastic.
 
clown007 said:
Recovery is still really high - I'm taking Ep1c TD and DermaStr3ngth TD so that could be the cause which is fantastic.
Click to expand...

Do you rub either on the forearms? That always really pulled my veins out (I have no experience with those two products just with others),
 
Strength I put on my forearms and Ep1c on the inner thigh. Ep1c stains a bit and seems to cling to dirt easily so inner thigh is the best it seems.
 
A 6 second descent on dips? Dayum.
 
Had to stop my chest workout short today... My left elbow started killing me. The tip of the elbow seems swollen- I am wondering if I am getting/ have bursitis there. The pain travels directly over the tip and is painful to the touch... not the bone but I'm guessing the tendon running over it.

I think I am going to have to alter my chest work to DB and flye movements for a little while.
Going to give it a few hours rest and see if I can't get a non-pressing chest and shoulders in today.
 
Bursa sac swelling? Get some ice on it. Might need to get a compression sleeve on it. Had mine swell up the size of a golf ball last year.
 
Absolutely. I think I am going to stick to DBs and more fly-type movements for a while. I am also going to invest in the swiss bar... Hopefully the neutral grip pressing will take some of the acute pain from the tip of the elbow.
 
Dam, man, that sucks. I can't chime in on the cause, but like Brian said start using compression cuffs. They certainly won't hurt.

As for my pathetic attempt to diagnose, at what point during the press/ing do you feel it most?
 
The pain seems to occur as I close in to *******. I don't make it to completely straightening my arm before the pain sets in.
Sucks
Thanks guys
 
Maybe you need to move your grip on bench? In/out, or maybe pull elbows in as opposed to flaring out, etc. Surely there is something during the movement triggering what you're feeling.
 
RegisterJr said:
Maybe you need to move your grip on bench? In/out, or maybe pull elbows in as opposed to flaring out, etc. Surely there is something during the movement triggering what you're feeling.
Click to expand...

I am going to play with some hand positions using DBs and see where the pain originates. Its weird because I would say on the bench press elbows flared seems to be what hurts, yet on tricep movements (press downs for example) the flared elbow position is the only way to keep the pain away.

Definitely have to get a compression sleeve for my elbow.
 
No not at all. The pain runs straight across the tip of the elbow and not either side like golf or tennis elbow.
I'm going to play with hand positions to see if it makes a difference.
 
clown007 said:
No not at all. The pain runs straight across the tip of the elbow and not either side like golf or tennis elbow.
I'm going to play with hand positions to see if it makes a difference.
Click to expand...

I know you are a golfer, any problems when swinging?
 
No nothing really. That's what is strange.
Golfing doesn't hurt in the least.
 
I'm going to try a flye only chest workout today and then follow Meadows programming for shoulders and back.
Going to have to really try to isolate my elbow and see if it can heal.
 
So I decided to do a predominantly flye chest workout today. Feeling pretty good I went into shoulders and then hit back.
Today's workout:
Incline Flyes
25x15
35x15
45x10
then a drop set of
45x10, 35x10, 25x10

DB Bench Press (hands at 45 degrees seemed to help the elbow pain)
35x10
45x10
55x10
65x10
75x8
then modified destroyer set (sort of :) )
25x25
35x17
45x10

Incline Cable Flyes
40x10
40x10
40x10

Shoulder Workout:
DB Laterals (heavy hang and swings)
55x30
55x30
55x30
then strict sets
20x10
20x10
20x10

Shoulder Press Over and Backs
65x10
65x10
65x10
65x10

One-Arm BB Rows
70x8
70x8
70x8
70x8

Smith Machine Rows (focused on outward intention and pulling the bar towards body to accentuate lats)
105x8
115x8
115x8
115x6

Lat Pulldowns ss w/ DB Pullovers
100x10 / 30x10
100x10 / 30x10
100x10 / 30x10
100x10 / 30x10

Tired but felt great afterwards and no severe elbow issues.
 
Awesome the elbows felt great.

Working up on the destroyers? That's a nice variation.
 
My destroyer-ish set was a way to get some extra tension and intensity on the pec without hitting the elbow hard. Worked well on the chest, may play with it a bit more.
 
Hit legs yesterday:
Glute Ham Raises tempo 4-0-1-0
10
10
10
10 (this was done as 1-1/2s)

Leg Extensions tempo 4-0-1-0 ss w/ Leg Press tempo 2-0-2-0
60x10 / 275x10
60x10 / 275x12
60x10 / 275x14
60x10 / 275x16
I am getting more used to the smith machine leg presses. I will be able to increase the weights more so now that I can feel it better

Back Squats tempo 3-0-X-0
weight wasn't as high as I'd have liked, but after all the work before my legs just didn't have it in them
255x6
255x6
255x6
255x5

Stiff-Legged Deadlifts tempo 4-0-1-0
165x12
165x12

Later today I am going to hit a pump session of Chest and Shoulders and follow it up with biceps and triceps.
 
Good workout right there!
 
Thanks turff49

I really liked the leg extension / leg press superset. It hammered my quads really well.
 
Nice workout. The smith leg press certainly does take some getting used to. I remember trying it a long time ago, and didnt like how it felt, was a while before I tried it and stuck with it.
 
Week off?
 
Just got back from 4 days of camping. Beautiful weather and great friends!

Decided to start an LGD run for the next 8-12 weeks. I am thinking of running LGD and bridging that into either DMZ or an Epistane/ Halo run.
Took the first dose of LGD 6mg today, and will run 6mg for two weeks before moving up to 9mg.

I am going to redo the leg workout from earlier this week which is the first workout of week 3 from the Meadows program. I should be good to run the rest of the workouts uninterrupted from this point on.

Glute Ham Raises tempo 4-0-1-0
10
10
10
10 (this was done as 1-1/2s)

Leg Extensions tempo 4-0-1-0 ss w/ Leg Press tempo 2-0-2-0
60x10 / 315x10
60x10 / 315x12
60x10 / 315x14
60x10 / 315x16
I am getting more used to the smith machine leg presses. I will be able to increase the weights more so now that I can feel it better

Back Squats tempo 3-0-X-0
weight wasn't as high as I'd have liked, but after all the work before my legs just didn't have it in them
255x6
255x6
255x6
255x5

Stiff-Legged Deadlifts tempo 4-0-1-0
165x12
165x12

I am hoping to see some nice bulking from the workouts and the LGD. I am still hoping to get some recomp during this time as well. To help with the recomp I may add in OL's Carder1ne during the LGD portion of the run.

I am looking forward to this next cycle!
 
Gotta solid plan with the LGD... I have some in my stash, so curious to see how this compares to Ostarine, should be way stronger.
 
That's my hope too. I have the BSL LGD Elite and after recent threads about the bunk BSL products I am worried this may not pan out. I am going to give it a fair shot and see though.
 
Today was a Chest and Shoulder workout. I felt really strong today. I'm sure the week off really helped with recuperation. I continue to have the elbow twinges but with the elbow sleeve and DB focus I am still really able to push which is good.

Banded DB Chest Press
30x8
40x8
50x8
60x8
70x8

Chain DB Bench Press
40x5
50x5
60x5
7x10
80x5
80x5

Decline DB Bench Press tempo 4-0-2-0
40x15
40x15
40x15

Partial Dips bottom half of reps for max reps
20
21

DB Bent Over Side Laterals
20x15
20x15
20x15

Spider Crawls
60 secs
60 secs
60 secs

DB Front Raises
15x12
15x12
15x12

Over and Back Shoulder Press
45x12
45x12

Klokov Press
45x18

I added the Over and Back press and Klokov press just to get a little more volume for the shoulders. Felt good overall. Smothered the elbow in Voltaren afterwards.
 
Thanks Wasme! Felt really good. DB lifts were as strong with the bands and chains as when I was doing just the DBs alone.
 
Today is:
Day Four of 6mg BSL LGD Elite
Day One of 7mg OL-UK Carder1ne
I have included 4 pumps of Dermacrine in case the LGD causes any lethargy down the road (that's if it isn't bunk... we'll soon see).
I have Elim1nate on hand if needed for Estro sides

As always, I am also taking:
Ergonine
Huperzine A (2 caps of 200mg each)
FinaFlex BCAA/SAA and Stimul8 (pre and intra workout)
and whatever protein powder is on sale at the time

Today's workout: Back
Meadow Rows
50x10
60x10
70x8
70x8
70x8
70x8

DB Rows I added these with a stretch at the bottom with a band that I looped around my wrist. It gave me a little more tension in the lat at the bottom of the movement
30x10
40x10
50x10
50x10
50x10

Deadlifts Supposed to be chain deadlifts but I don't have sufficient chains yet so I just worked up to a weight I could get explosive sets of 5
135x5
225x5
275x5
315x5
315x5
315x5
375x3 I could feel a pull in the elbow at this point and decided to stop

DB Pullovers
50x12
50x12
50x12
50x12

Stretchers Decided to add some stretchers in because I love them :) I did them with a tempo 4-0-2-0
90x10
90x10
90x10
90x8

Dead Hang
1 set for max time. Lost count of the actual time but it was pretty close to forever I think.

Farmer's Walks Used a 53lbs KB and a 26lbs KB and alternated hands each set
Rest was only long enough to switch hands, which was sufficient as the smaller KB ended up being an active rest for that side of the body
100 steps
100 steps
50 steps
50 steps
50 steps
50 steps
50 steps
50 steps
total of 500 steps. I was attempting to go approximately 500 meters total and think I was somewhere around that with these steps. I wanted to stay in the driveway area so I had to estimate the distance. Traps, mid back and forearms really felt the farmer's walks.
 
How're you attaching chains to the DBs?

I like banding my wrists on DB rows to, and pulling them apart at the top.

Lol on the dead hangs.
 
RegisterJr said:
How're you attaching chains to the DBs?

I like banding my wrists on DB rows to, and pulling them apart at the top.

Lol on the dead hangs.
Click to expand...

I have the Power Blocks so I loop the chain over one of the handles and use a carabiner to connect the end of the chain to the rest of the chain. Works pretty well overall.

I will definitely try the banding DB Rows like you do. I hadn't thought to try it for two arm DB Rows. Thanks Register!

:)
 
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