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Clown's "Closing in on 40" Recomp Journey

Today was a pump day for Chest and Shoulders
Feeling well recovered and strong. Muscles seem fuller and pumps are lasting longer. Maybe the LGD is doing something. We'll see.

Cable Machine Press
40x10
50x10
60x10
70x10
80x10
90x10

DB Hex Press squeezing DBs as hard as I could. Intense contraction at top of movement. Played with tempo on this exercise: 4-0-1-1
superset with Over and Backs with bands
35x10 / 10
35x10 / 10
35x10 / 10
35x10 / 10

Stretch Pushups tempo 4-1-x-0 superset with Over and Backs with bands
12 /10
12 /10
12 /10
12 /10

Strict DB Side Laterals tried to make the movement slow and deliberate
15x10
15x10
15x10
15x10

Plate Front Raises again this was done slow and deliberate
25x10
25x10
25x10
25x10

Face Pulls with bands
20
20
20
20

Klokov Press just added these for fun. I like the movement and like how it pumps the delts
65x15
65x12

Ended with a 2000m row on the C2 Rower and a 15 minute incline walk.
 
Solid work Clown. I'm a fan of the Klokovs myself.
 
Klokovs are taking over AM !!!
 
Thanks guys!
Made 45 secs on the dead hang no straps. Going to strap next time to get a longer hang time.
 
I'm tempted to try hook grip dead hangs. That'll likely hurt.
 
Leg Day today, which will be followed by a bike ride with the wife. Going to the Food Truck Festival to try some great food!
I think I have to try the Gourmet Mac and Cheese or the Pulled Pork Grilled Cheese Sandwich!
Possible grilled cheese sandwiches to be consumed:
The Hammer – Cheddar, Blackforest Ham, sliced Granny Smith Apples, Honey Mustard on White
The Gorilla of the Sea – Mozzarella, Tuna Salad, Avocado Spread, Red Onion on White or Multigrain (limited edition)
The El Gordo Queso – A rare collaboration with our friends at Mex-I-Can Restaurant! Ground Chorizo, Creamy Salsa Verde, Red Onion, Cilantro, Mozzarella on White
 
Pulled Pork grilled cheese sounds awesome!!
 
Yeah! I'm going to hit legs hard and do some extra arms before the bike ride that way there will be less guilt when I eat some delicious high calorie foods!
 
Yum. Let's see some pics!
 
Festival is at woodbine park in Toronto.
Amazing corned beef sandwich, sour kraut grilled cheese!
My wife had a bacon, sliced Apple, maple syrup grilled cheese.
Amazing!Invalid Link RemovedInvalid Link Removed
 
Wow man, huge crowd.
 
clown007 said:
My wife had a bacon, sliced Apple, maple syrup grilled cheese.
Click to expand...

A friend of mine had the same one...said it was awesome.

I was down at Woodbine for a walk on Friday evening, saw the festival was this weekend, but didn't make it back down.
 
Invalid Link Removedthis is a shawarma bomb. Shawarma in a wonton wrapper with spicy dip!
 
5km run to start.

Worked biceps, triceps and abs today.

V-Bar Pressdowns 45 secs rest between sets
30x10
40x10
50x15
50x15
40x15
40x15
40x15

Incline DB Curls rest was 45 secs between sets
25x10
25x10
25x10
25x8
25x8
25x8

Bench Dips tempo was 4-0-1-0
15
15
15
15
15
15

DB Hammer Curls
25x8
25x8
25x8
25x8
25x8
25x8

Tricep Overhead Extensions substituted these for the decline skull crushers as they were hurting my elbow
40x10
40x10
40x10
40x10

EZ Curl Preachers
50x8
50x8
50x8
50x8

Been a little sluggish lately. Had planned on a second workout today for legs, but just wasn't feeling it. Wonder if its lethargy from the LGD. I had thought the Carderine and Dermacrine would offset any of that but I'm feeling pretty slow to go at the moment. I'll hit legs in the a.m. tomorrow and then chest and shoulders in the p.m. Just got to push through I guess :)
 
These freaking workouts!!!
 
Fuel up and get that rest man.
 
clown007 said:
5km run to start.


Been a little sluggish lately. Had planned on a second workout today for legs, but just wasn't feeling it. Wonder if its lethargy from the LGD. I had thought the Carderine and Dermacrine would offset any of that but I'm feeling pretty slow to go at the moment. I'll hit legs in the a.m. tomorrow and then chest and shoulders in the p.m. Just got to push through I guess :)
Click to expand...


Weather has been good all weekend, and looks like this upcoming week for morning runs!

Dermacrine should help, I am not sure if Carderine would though - I have heard it drops blood pressure which could make you more relaxed..
 
Leg workout was a real plus today.
Leg curls
20x10
20x10
20x10
20x10

Squats
135x10
185x6
205x6
225x6
255x6
255x6
255x6
225x13

Smith Machine Leg press
255x15
375 x15
375x15
375x15
375x17

Smith Machine Deadlifts ss w/ heel raised Squats (body weigh on these) tempo for both 4-0-1-0
245x6 / 10
245x6 / 10
245x6 / 10
245x6 / 10
245x6 / 10
245x6 / 10

And done...
 
Had to take my dog in to the vet today. Poor girl has everything wrong with her.
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Lost an eye a year ago and now we're fighting cancer.
 
Awesome leg volume man.

Aww, poor girl. She getting old?
 
Chest and Shoulders today.
Felt good and elbow held up.
Can't say I am feeling much from the 14mg Carder1ne or 9mg of LGD yet. My strength is up and my weight seems to be up a bit while no significant change in fat gain (maybe a bit of a loss). I can't say that I notice a huge definitive change due to these compounds yet.

Workout:
Slight Incline DB Press
45x8
55x8
65x8
70x8
75x8
80x8
85x8
I'm reaching the end of my PowerBlocks as they only go to 90lbs. I may have to increase the rep range or use some chains to add resistance.

Incline Smith Machine Press
185x6
185x6
185x6
185x6
185x6
185x6

Decline Smith Machine Press constant tension and slow negatives on each rep
135x10
135x10
135x10

V-Bar Dips
15
15
15

Cable Machine Flyes
40x10
40x10
40x10

DB Lateral Raises
25x10
25x10
25x10

6-way Shoulder Complex
12x8
12x6
12x6
12x6

Klokov Press
45x15
45x15
45x15
45x15
 
Thanks!
I was surprised by the 6-ways. They are really tough.
I am really liking the Klokov's. I find they are helping my shoulders a lot.
 
Back session was good today. Added some extras just for the fun of it.

One-Arm Barbell Row
50x8
60x8
70x8
70x8
70x8
70x8

Smith Machine Rows used an incline bench to support the body. Started at 60 degrees for 4 sets then dropped to 45 degrees for 4 sets.
155x6
155x6
155x6
155x6
155x6
155x6
155x6
155x6
*goal was to be explosive and fire elbows back hard

Band-Assisted Pull-ups purple band used. outward intention focus and a slow tempo 4-0-2-0
10
10
8
8

DB Pullovers used a KB for this and hooked my thumbs into the handle. This allowed me to apply some outward intention on the pullovers. Felt quite good
32x12
32x12
32x12
32x12

Stretchers with wide grip v-handle the wider grip allowed me to pull the handles past my chest so I could force a stronger contraction. Again I used a slower tempo on these 4-0-2-0
90x10
90x9
90x9
90x8

Hyper-Extensions I don't have a machine for this so I used plyo boxes and a BOSU stacked on top of it. It wasn't perfect but I could get a pretty strong contraction at the top
20
20
20
20
 
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Picked these up from a local supplement store. Cheddar was pretty decent. I haven't tried the salt and vinegar yet but good for a little treat.
 
Nice workout man. Lot of volume!
Those chips aren't bad. I buy them and break them up to put over my Ground turkey, rice, salsa, Greek yogurt dinners. Just mix everything together, add some veggies, and sprinkle them over it like a crunchy topping!
 
turff49 said:
Nice workout man. Lot of volume!
Those chips aren't bad. I buy them and break them up to put over my Ground turkey, rice, salsa, Greek yogurt dinners. Just mix everything together, add some veggies, and sprinkle them over it like a crunchy topping!
Click to expand...

Great idea Turff! Non-crouton, croutons!!!
 
Picked those up at Popeyes at Kennedy Commons actually.
 
I agree on Klokovs, I love them and they hit an area of the delt I don't get with other presses.

6-ways... Man they kill me.

Nice work in here Clown.
 
Today was Chest and Shoulders pump workout.

I ended up ordering some OL-UK LeGenD since it doesn't seem that the BSL LGD-Elite is effective. I have also upped my Carder1ne dosage to 21mg for the last two days. I haven't seen any of the insomnia issues so I figured I would increase the dose and see if I can see some appreciable fat loss from the compound. Today was the first day that I seemed to feel an uptick in recovery between sets. We'll see if that becomes a regular occurrence.

Today's workout:

Cable Machine Neutral Grip Press ss/ with DB Lateral Raises
40x10
50x10
60x10 / 20x10
70x10 / 20x10
80x10 / 20x10
80x10 / 20x10
80x10 / 20x10

DB Hex Press ss with Klokov Presses
40x10 / 45x15
40x10 / 45x15
40x10 / 45x15
40x10 / 45x15

Stretch Pushups ss/ with Over and Back Shoulder Presses and BOSU Crunches (allows greater ROM)
15 / 45x15 / 20
15 / 45x15 / 20
15 / 45x15 / 20
15 / 45x15 / 20

Band Face Pulls ss/ with Hanging Leg Raises
20 / 10
20 / 10
20 / 10
20 / 10

I felt the supersets worked well with the pump workout today. It also gave me a good cardio push. I used to do a lot of workouts in this manner, so it was nice to have that higher heart-rate work while still getting great muscle pump.
 
I like that hex/Klokov SS. Gotta remember that one tomorrow.
 
I liked the feel of the super sets for the pump days for sure.

My wife bought me a new fitness tracker watch!
Got the Basis Peak sport watch. I am excited to see how well it tracks my data.
 
Yeah! About two weeks away so nice surprise!
 
What all does it track?
 
RegisterJr said:
What all does it track?
Click to expand...

Nothing accurately apparently lol. Taking it back. Oh well it was a very nice thought from my wife. I guess I'll be getting the swiss bar and safety squat bar instead.

Today's workout:
Arms and Legs

V-Bar Pressdowns ss with EZ Curls
40x12 / 50x8
50x12 / 50x8
60x12 / 50x8
70x12 / 50x8
70x12 / 50x8

Rope Overhead Extensions ss with DB Hammer Curls
40x12 / 25x10
40x12 / 25x10
40x12 / 25x10
40x12 / 25x10
40x12 / 25x10

Band Triceps Extensions ss with Incline DB Curls
20 / 25x8
20 / 25x8
20 / 25x8
20 / 25x8
20 / 25x8
Had to do the band extensions as my elbow started hurting a little again

Lying Leg Curls with swiss ball
15
15
15
15

Smith Machine Stiff Legged Deadlifts
185x10
185x10
185x10
185x10

Back Squats
135x10
185x10
205x10
235x10
235x10
235x10
235x10

Heel Elevated DB Squats
25x10
25x10
25x10
25x10

Box Step Ups slow tempo on descent
10 per leg
10 per leg
10 per leg
10 per leg
 
Score!
 
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