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Clown's "Closing in on 40" Recomp Journey

Got my OL LeGenD today, so I will be switching from the BSL LGD Elite to the OL LeGenD as of tomorrow. I am still not sure if the BSL LGD was ineffective but at day 18 I still have yet to see anything noticeable. I think I will take 8mg of the LeGenD, whereas I was taking 9mg of LGD-Elite, but if it is more potent that should be fine. I may kick up to 12mg in the next couple of weeks.

I am also going to bump back up to 21mg of GW (OL Carder1ne) again tomorrow. I want to see what the effects at 21mg will be. Hopefully by paying attention to my sodium and carbs as Hastur recommended, I can mitigate the headaches I got while on the GW at 21mg.
 
What did Hastur say about sodium / carbs ?

Good lifts, sucks about the watch, kick a$$ about the bars.. you wont regret it. I have both and use them alot.
 
wasme said:
What did Hastur say about sodium / carbs ?

Good lifts, sucks about the watch, kick a$$ about the bars.. you wont regret it. I have both and use them alot.
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Hastur mentioned that the headaches may be a result of low sodium or low blood sugar if the carbs weren't high enough. I'm going to try the sodium first before playing with increasing my carbs. I generally like a low carb approach to diet (around 100g carbs), but if I have to bump that up a bit I will so long as the GW is doing its fat loss role.
 
clown007 said:
Got my OL LeGenD today, so I will be switching from the BSL LGD Elite to the OL LeGenD as of tomorrow. I am still not sure if the BSL LGD was ineffective but at day 18 I still have yet to see anything noticeable. I think I will take 8mg of the LeGenD, whereas I was taking 9mg of LGD-Elite, but if it is more potent that should be fine. I may kick up to 12mg in the next couple of weeks.

I am also going to bump back up to 21mg of GW (OL Carder1ne) again tomorrow. I want to see what the effects at 21mg will be. Hopefully by paying attention to my sodium and carbs as Hastur recommended, I can mitigate the headaches I got while on the GW at 21mg.
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I hope to hear that the headaches are easily mitigated! Sometimes trial and error is the most tedious part of a cycle, I know it took me a while with a few compounds to find the 'sweet spot'. I'll be keeping an eye on this thread!
 
Forgot to post yesterday's workout: Chest and Shoulders

DB Bench Press
40x10
50x10
60x10
70x10
80x10
80x16 challenge set

Incline DB Press
40x10
50x10
50x8
50x8
50x8

Dips
12
12
12
12

Stretch Pushups ss/ with Rear Delt Laterals ss/ with Band Face-Pulls
12 / 15x20 / 20
12 / 15x15 / 15
12 / 15x12 / 12

6-Ways these are just brutal! ss/ with BOSU Crucnches
10x10 / 20
10x8 / 15
10x6 / 15

Klokov Press ss/ with Leg Raises
55x15 / 10
55x15 / 10
55x15 / 10
 
Excellent workout there. Those Klokovs aren't easy after hitting incline DBs!
 
Didn't you just do Klokov's like two days ago?

Gettin' that hex/klokov combo in tomorrow!
 
RegisterJr said:
Didn't you just do Klokov's like two days ago?

Gettin' that hex/klokov combo in tomorrow!
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Hitting the Klokovs every shoulder workout now. Really helping with the strength at different angles. Not going too heavy - always want to be somewhere around 15 reps if I can help it.

The hex press/ Klokovs were fun. Huge pump!
 
I decided to change things up and do my own back workout today.

Smith Machine BO Rows ss/ with Wide-Grip Stretchers
145x10 / 80x10
145x10 / 80x10
145x8 / 80x8
145x8 / 80x6

Wide Grip Chins w/ purple band ss/ with Incline Bench Supported DB Rows
10 / 45x10
8 / 45x8
8 / 45x8
7 / 45x6

Pulldowns ss/ with Straight Arm Plate Lift plate lift was from Turff I believe for the upper mid back... worked great!
90x10 / 25x10
90x8 / 25x10
90x8 / 25x10
90x7 / 25x10

Tire Flips felt like doing these instead of deadlifts today. Not exactly the same by any means, but definitely got the lower back (and the rest of the back as well)
Completed 5 sets of 10 flips.

Sweating buckets after the supersets and tire flips but felt really good.
I've been using "Mechanix"gloves for anything that my grip may slip and they have been working well. Thin in the palm but durable.
 
Looks like a good switch up to me. I wish we had a tire.
 
Forgot to mention...
Switched to OLs LeGenD for the last two days (away from BSL LGD). To be fair I am not sure if BSL was doing anything but I would rather be confident in a brand then be left guessing. I also moved back up to 21mg GW as Hastur suggested with increased carbs/ sodium and (knock on wood) I have had no headaches so far. This is day two of 21mg, which was when I got the headaches last time.
I am adding 450mg of Epi-Andro as a base to the LGD as I have run out of Dermacrine. I don't know if I need the test base support, but I figured I would put it in there to keep feeling energized and fend off lethargy.
 
clown007 said:
Forgot to mention...
Switched to OLs LeGenD for the last two days (away from BSL LGD). To be fair I am not sure if BSL was doing anything but I would rather be confident in a brand then be left guessing. I also moved back up to 21mg GW as Hastur suggested with increased carbs/ sodium and (knock on wood) I have had no headaches so far. This is day two of 21mg, which was when I got the headaches last time.
I am adding 450mg of Epi-Andro as a base to the LGD as I have run out of Dermacrine. I don't know if I need the test base support, but I figured I would put it in there to keep feeling energized and fend off lethargy.
Click to expand...

I wouldn't be surprised if BSL wasn't doing anything, after all those reports of people experiencing absolutely nothing on their products in the massive thread that disappeared... I can guarantee O UK LeGenD is LGD at the dosage listed, we're 3rd party tested for a reason as well, our products are pure! I'm extremely pleased to hear that you haven't had anymore headaches! It seems that higher sodium and carbs seems to do the trick for a lot of people on GW, sometimes it just lowers blood sugar and blood pressure TOO well. You're anecdotal is invaluable for future recommendations, so you have my thanks! Sounds like you have a fantastic plan for your cycle, Epi-Andro is an excellent base. Cheers, bro!
 
Thanks Hastur!
Your insights and knowledge are an amazing resource. Thanks for the help!
 
clown007 said:
Thanks Hastur!
Your insights and knowledge are an amazing resource. Thanks for the help!
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Absolutely! Anytime, clown007! I really appreciate the compliment, I think I can speak for Olympus UK when I say we appreciate you choosing our products! Hopefully the results keep you coming back! And if you ever have any issues, problems or questions, feel free to tag me or PM me!
 
Hitting strong today! Tire flips are killer man! Full body workout in themselves!
 
clown007 said:
Hitting the Klokovs every shoulder workout now. Really helping with the strength at different angles. Not going too heavy - always want to be somewhere around 15 reps if I can help it.

The hex press/ Klokovs were fun. Huge pump!
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I meant to add them today...and forgot .. :thinking:
 
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Watched Kai Greene talk today. Guy is enormous!
Unfortunately I couldn't follow his stories for the life of me lol. So passionate but the message was lost (at least on me).
 
clown007 said:
Invalid Link Removed
Watched Kai Greene talk today. Guy is enormous!
Unfortunately I couldn't follow his stories for the life of me lol. So passionate but the message was lost (at least on me).
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That is awesome, I've met him at the Arnold in Columbus, nice guy. And seen him speak about his past before, sounds like he had a rough life. Always wanted to see him get more recognition.
 
Hastur said:
That is awesome, I've met him at the Arnold in Columbus, nice guy. And seen him speak about his past before, sounds like he had a rough life. Always wanted to see him get more recognition.
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I totally agree. He talked about stepping over drug addicts as he left his building to go train. Intense life for sure.
 
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Pan Am flame! Beautiful structure and it was so incredible to see all the para Pan Am athletes around. Very inspirational.
 
Just finished a Chest/ Shoulder Pump session plus Arms

Hex Press ss/ with Klokov Press
55x10 / 55x15
55x10 / 55x15
55x10 / 55x15
55x10 / 55x15

Cable Machine Press ss/ with Side Lateral Raises
80x10 / 20x12
80x10 / 20x12
80x10 / 20x12
80x10 / 20x12

Pec Minor Dips ss/ with Rear Delt Laterals ss/ with Face Pulls
15 / 20x15 / 15
15 / 20x15 / 15
15 / 20x15 / 15
15 / 20x15 / 15

Cable Biceps Curls 1-1/2 reps ss/ with V-Bar Pressdowns 1-1/2 reps
40x10 / 40x10
40x10 / 40x10
40x8 / 40x8
40x8 / 40x8

Hammer DB Curls ss/ with CG Bench Press
25x10 / 155x15
25x10 / 155x15
25x10 / 155x15
25x10 / 155x15

Incline DB Curls ss/ with OH Triceps Extensions
25x8 / 30x15
25x8 / 30x15
25x8 / 30x15
25x8 / 30x15

Got this workout in before it got too humid to enjoy the workout. I need to get an industrial fan for the garage so that I can get what little breeze there is flowing into the gym.
 
Decided to change up the Meadows' Leg day for one that breezy11 designed and posted. Thanks Breezy, this was great- hams and quads are blown up. Rest pauses and the dead stops on the leg presses were intense!

Seated Leg Curls
30x8
30x8
30x8
30x8 + 10 partials

Leg Press (on Smith Machine)
155x8
245x8
295x8
335x8
385x8
405x8
rest pause 405x8+8+6

Smith Squats
135x16
155x12
185x8
rest pause 185x8+6+5

Walking Lunges with DBs
25x8
25x8
25x8

Dumbbell Stiff-legged Deadlift
65x8
65x8
65x8
65x8

Thanks to Breezy for a great workout!

I am starting to see some strength increases and endurance from the GW and LGD. Leg press is definitely seeing some poundage increases which is nice to say the least
 
Just finished up breezy11 's Chest and Shoulders workout. Tons of volume on the chest and from a variety of angles. I enjoyed the rest pause in the smith inclines.

Chest: 12 sets / Shoulders: 12 sets

Incline Dumbbell Press
45x10
55x8
65x8 "tough eight"
then three sets of maximum reps at this weight
65x12
65x7
65x7

Incline Smith Press
105x20
135x16
155x12
165x8
did rest pause at 165lbs so
165x8+4+6 *thought when I could only get four on the second set I had gone too heavy, but the third set surprised me so it worked out well.

Neutral Grip Machine Press
60x15
70x12
90x10

Machine Flyes (pec deck)
30x15
30x15

Bench Supported Bent-Over Dumbbell Laterals/Swings ss/ with Prone Band Pull-Aparts
15x25 / 10
15x25 / 10
15x25 / 10

Dumbbell Lateral Raises ss/ with Barbell Over and Back Press (Bradford Press)
20x10 / 55x12
20x8 / 55x10
20x8 / 55x10
 
wasme said:
That is a fantastic looking workout...
Click to expand...

I agree! Lots of fun.

Hit the back workout just now.

Back: 19 sets

One Arm Barbell Rows
50x10
50x10
60x10
60x10
60x10
60x10
*I found for me that going lighter on these with a slower tempo really works better. Less torque on the lower back and I can really focus on the elbow drive.

Smith Bent-Over Rows
105x15
135x10
165x6
rest pause of 165x6+5+4
*I did these with my chest supported on an incline bench

Dumbbell Pullovers
35x15
35x15
*really slowed the tempo on these and tried to have an outward intention on the dumbbell while I lifting and lowering

Incline Pronated Dumbbell Rows
Breezy had these written as being bent over an inclined bench (chest resting on top of bench)
35x12
35x12
35x12
35x12

Stretchers
90x10
90x10
90x10

Banded Hyperextensions
*my hyper-extensions are done with a BOSU on top of some plyo boxes, so adding the bands isn't the easiest yet. I had to opt for two sets to total failure.
25
22

I have to say that I am enjoying the different uses of the dead-stop sets and the rest-pause sets in these workouts! Thanks breezy11
 
Tom of volume and great variety. Really can't ask for any better workouts.
 
Nice work man. What's the rest-pause all about?
 
Hastur said:
Keep it up, man! Looks like you're doing work!
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turff49 said:
Tom of volume and great variety. Really can't ask for any better workouts.
Click to expand...

RegisterJr said:
Nice work man. What's the rest-pause all about?
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Thanks guys!

Breezy has set up that the last set of certain exercises will be executed as follows: using a weight that is usually 6-8 rep range go for as many as you can then rack the weights and take 15 breaths and try for more, then take 15 more breaths and try for more again. Usually total reps will be somewhere around 15 reps give or take.
I first heard about the use of rest-pause techniques through DoggCrapp training and Dante Trudel. Great intensity technique.
 
Gonna have to try that. Thanks.
 
Clown's "Closing in on 40" Recomp Journey

Great to see you're enjoying the training, man. I agree with you on the one arm bb rows. The majority of the time I do then like shown in the video, with strict form, focusing on the stretch and contraction.


clown007 said:
Thanks guys!

Breezy has set up that the last set of certain exercises will be executed as follows: using a weight that is usually 6-8 rep range go for as many as you can then rack the weights and take 15 breaths and try for more, then take 15 more breaths and try for more again. Usually total reps will be somewhere around 15 reps give or take.
I first heard about the use of rest-pause techniques through DoggCrapp training and Dante Trudel. Great intensity technique.
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Yup, Dante is one of the bigger influences with my training. The rest-pause sets are one of a few different intensity techniques that I cycle throughout the program (cycling of techniques I picked up from Meadows, although he doesn't use traditional DC style rest-pause sets too often). For example, the next week would focus on rest-pause sets as well, then there would be 2 weeks focused on a different technique(s), and then 2 weeks focused on something else before repeating the cycle. It seems to be a good way to keep intensity high without beating yourself into the ground with one technique (and it helps keep things exciting).
 
I've been working on the next week of training (still rest-pause focused) and will post it up when it's done, if you're interested.
 
breezy11 said:
I've been working on the next week of training (still rest-pause focused) and will post it up when it's done, if you're interested.
Click to expand...

I am totally interested! Please post them if you are willing!
 
I currently have a log for Finaflex's capped Stimul8 in the supplement log section, so I will be posting my workouts in that log as well. I will post them here as well for future record.

The plan was to do a Leg workout followed by an Arm workout, but that didn't happen. After the second leg workout Breezy designed I had nothing left! The Stimul8 worked great but I was toast by the end of the leg work.

Here's the workout:
Legs: 20 sets

Lying Leg Curls ss/ with Leg Extensions
20x15 / 70x15
20x15 / 70x15
20x15 / 70x15

Hack Squats
"I want you to take these down deep, pause for a 2 count in the hole, and then drive up hard to lock0ut. Work up with sets of 8, adding weight in small increments to each. When you get to a weight that you know you'll barely get 8 with, it's time for a rest-pause set. Take 15 deep breaths between each leg of the set and shoot for 14-18 reps.
*stretch your quads, hard, for 30 seconds each when finished" -Breezy
105x8
125x8
155x8
185x8
now rest pause of 185x8+6+5


Front Squats
135x12
135x12
135x12
135x12
*lower back was blown up after the hack squats- I had to do the hacks in my smith machine


Walking Lunges
"Let's hit these again this week, but change the approach. Use dumbbells or kettlebells for added weight, alternate your working leg each rep, and keep your chest parallel to your shins (to involve more hamstrings and glutes). Start with a tough 6 reps (per leg) using a 3 count eccentric, then drop the weight, pick up the pace, and continue to failure.
*stretch your quads, hard, for 60 seconds each when finished"- Breezy
35x6 + 8
35x6 + 6
35x6 + 6


Barbell Stiff-legged Deadlift
135x10
135x10
135x10
135x10

Another great workout from Breezy and constant energy thanks to Stimul8!
 
Today's workout- I was able to double up today and got Chest and Shoulders then Arms in as well.

Chest: 14 sets / Shoulders: 10 sets

Flat Dumbbell Press
"I want you to use a full range of motion this week. Pause each rep at the bottom for a 2 count before focusing hard on contracting your chest to drive it up. Work up in weight with sets of 10 until you can barely get 10 (with the mentioned technique). The last 3 sets should be pretty tough."
40x10
50x10
60x10
70x10
80x8


Incline Smith Press
"This will be just like last week, but with a bit more weight. Create a slight incline by placing a plate under one end of a flat bench or using an adjustable bench at its lowest incline. Take these down to a couple inches above your chest and press up to around 3/4 lock0ut. Work up in weight with sets of 12, 8, and 6. Now shoot for a rest-pause set of 9-13 with the weight you left off with. Take 15 deep breaths each time you rack the weight before continuing on towards your target reps."
105x15
135x12
155x8
185x6
rest pause 185x5+5+4

Neutral Grip Cable Machine Press with 2 second contraction
80x6
80x6
80x6
80x5

Incline Dumbbell Flyes ss/ with Wide Pushups
40x15 / 12
40x15 / 10


Rear Delt Machine Flyes (reverse pec deck)
"Start with a pretty tough set of 30, and then add a little weight for a set of 20. Flex for a split second on each rep. Now add another 10lbs and hit 40 reps...Get as many reps as you can with solid form, take 8 deep breaths, and then continue grinding away towards your target. Repeat until 40 reps are reached. We will consider this 4 work sets."
**My cable machine doesn't allow for smaller increments for this to happen. I got the set of 30, then upped the weight and kept going until I got to 40 reps**
20x30
30x12,9,8,6,5

6 ways ss/ with Spider Crawls
12x10 / max
12x8 / max
12x8 / max

Biceps: 14 sets / Triceps: 12 sets

Barbell Curls
60x15
75x12
95x8,6,3 (rest pause)

Incline Dumbbell Curls tempo 3-0-1-0 ss/ with Hammer Curls
25x6 / 25x10
25x6 / 25x10
25x6 / 25x8

Reverse EZ-Bar Curls ss/ with Rope Curls *2 sec contraction
45x10 / 50x10
45x10 / 50x9
45x8 / 50x8

Straight Bar Pushdowns ss/ with Bench Dips tempo 4-0-1-0
40x15
60x10+4 / 6
60x10+4 / 6
60x10+3 / 6
60x10+3 / 6


Incline Dumbbell Extensions tempo 2-1-1-1
25x10
25x10
25x10
25x10

...and done!
 
I'm finally seeing some muscle growth and fullness and fat loss with the LGD/GW stack. Its been almost 4 weeks now but I can now see definitive changes in body composition. Very pleased with this.
 
Had to head into work today for a bit so took two Stimul8 caps to start the day. Worked great!
Then took two more just before my afternoon workout. Two seems to be a perfect amount for me.

I had the privilege to run another of breezy11 's workouts today, which was back.

Pull-Ups
"I want you to do 6 sets total; 2 sets wide-grip, then 2 sets mid-grip, and then 2 sets close neutral grip. The goal is 8-10 reps (with perfect form) on the first set of each grip. So, if you need to add some weight or use assistance, please do. The second set with each grip will be done in a rest-pause style. Do as many reps as you can with solid form, rest for 15 deep breaths, and then rep out to failure. It's ok if form starts to slip a bit on the second leg of the set, but maintain it as best you can. Take your time before moving on to the next grip.6 work sets" - Breezy

10 wide grip
8+6+5 wide grip rest pause
9 medium grip
8+5+4 medium grip rest pause
10 narrow neutral grip
10+8+7 narrow neutral grip rest pause


Dumbbell Rows
"You're going to do standard single arm dumbbell rows, but each rep should be done from a dead stop (let the weight sit on ground for a second before firing back up). Work up in weight with sets of 8 until you can barely hit 8 reps with solid form. Stay tight, drive your elbow up/back, flex hard for a split second at the top, and lower the weight with a 3 count. Take small jumps in weight once it gets heavier, allowing for 3 tough sets. 3 work sets" - Breezy

55x8
60x8
65x8
70x8
75x8
80x8


Straight Arm Rope Pulldowns
"Do 4 sets of 10 here. Keep your back tight, flex hard at the bottom, and control the weight on the way back up. Don't go too high on the eccentric, causing the loss of tension in your lats. As always, angle the top half of your body to where you feel these are most effective. 3 work sets" - Breezy

30x10
30x10
30x10
30x10


Single Arm Supinated Pulldowns
"Set up single hand attachments on a pulldown station and grab them with a supinated grip. Tilt back slightly, keep your chest up, and drive one elbow straight down, flexing your lower back as hard as you can at the bottom. Let your lat on the non-working side stretch by continuing to hold the handle while you work the opposite side (if you don't have a dual cable pulldown, just rest the non-working hand on your leg). Do 4 sets of 8 reps. 4 work sets" - Breezy

90x8
90x8
90x8
90x8


Rack Pulls
I ended up deviating from Breezy's plan on this exercise as a buddy came by to do some lifting. So instead of the prescribed sets and reps, we did the following:

Every Minute On the Minute (EMOM) protocol for 20 minutes. We used the high handles on the trap bar to simulate the depth of a rack pull.
295x3...

This workout felt great! Lats were totally pumped, and the trap bar deads finished my back off completely.
 
He is putting together some stellar sessions!

I keep a tub of Stimul8 in my desk at work. When the mid afternoon yawns hit me - 1/4 or 1/3 of a scoop and I become very productive lol
 
Had some crazy lethargy yesterday and ended up taking two Stimul8 in the morning and then two more PWO. Stimul8 is working well for a PWO and a energy enhancer through the day as well.



Workout yesterday Chest and Shoulder pump day



Smith Machine Bench ss/ with Klovkov Press

135x20 / 65x10

155x15 / 65x10

185x10 / 65x12

rest pause- 185x8+6+4 / 65x12



Incline Press with Football Bar ss/ with Bradford Press

135x10 / 65x10

135x10 / 65x10

135x10 / 65x10

135x10 / 65x10



Incline Cable Flyes ss/ with Heavy Lateral Swings

40x15 / 60x20

40x15 / 60x20

40x15 / 60x20

40x15 / 60x20



Dips ss/ with Leg Raises

30 BW / 15

20 BW / 15

20 BW / 15

10 BW / 15



and done!
 
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