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Clown's "Closing in on 40" Recomp Journey

I am liking the early morning Stimul8 to get myself going, followed by a 1/2 dose PWO.

Today was Legs:

Hamsting Curls
20x10
20x10
20x10
20x10 +10 partials

Barbell Back Squat
135x8
185x8
205x8
225x8
245x8
275x5
275x5
275x5
275x5 + 10 breaths and 4 more reps

Smith Machine Hack Squats
155x10
205x10
205x8
205x8
rest pause 205x8+6+5
155x20

Smith Machine Stiff-Leg Deadlifts ss/ with Leg Extensions tempo 6-0-1-2
155x12 / 40x10
155x12 / 40x10
155x12 / 40x10
155x12 / 40x10

-right knee was a little tight after the legs. Pain was mostly centred directly below the knee cap.
 
Arms and Abs
Today I went with a split dose of Stimul8 as I was experiencing some lethargy from LGD, so I did three one cap doses throughout the day. Helped tremendously and still made the workout nice and energized.

Rope Pressdowns ss/ with Football Bar fat grip curls ss/ with Leg Raises
30x20 / 55x20 / 12
30x20 / 55x20 / 12
40x15 / 75x12 / 12
40x15 / 75x12 / 12
50x12 / 75x12 / 12
50x12 / 75x12 / 12
60x8 / 95x8 / 12

DB Incline Tricep Extensions ss/ with Incline Curls ss/ with Ab Rollouts
15x20 / 25x12 / 6
15x20 / 25x12 / 6
15x20 / 25x12 / 6
15x20 / 25x12 / 6

Dips ss/ with Reverse Grip Fat Grip Curls ss/ with Ab Rollouts
15 / 55x10 / 6
15 / 55x10 / 6
15 / 55x10 / 6
15 / 55x10 / 6
*for the dips I experimented with body positions and found that using parallel dip bars while my feet are elevated in front of me, that if I pressed my body up and forward in a sort of arc I really hit the triceps hard. In essence I was trying to push myself forward and up while dipping. The fact that my feet were set on top of an elevated surface let me do this. If the feet were not resting on a surface I would have just fallen forward as I pressed my body in that direction.
Don't know if my description of the movement made any sense
 
I have been monitoring my weight, body fat... with an Omron home scale. I know they are not too accurate, but I figure that using the same scale at the same time of day it should give me an idea of changes in bodyweight and body fat... So with that being said in the last three weeks I have lost 3% body fat while losing no bodyweight. This is a fantastic confirmation with what I have been seeing in the mirror.
 
clown007 said:
I have been monitoring my weight, body fat... with an Omron home scale. I know they are not too accurate, but I figure that using the same scale at the same time of day it should give me an idea of changes in bodyweight and body fat... So with that being said in the last three weeks I have lost 3% body fat while losing no bodyweight. This is a fantastic confirmation with what I have been seeing in the mirror.
Click to expand...

This is my take on it also. Same equipment , same variables every time. Results gotta be somewhat consistent. Regardless of where u start as long as ur numbers go In the direction u want then u win
 
Not real accurate for monitoring BF even if at the same time each day. It's based on resistance and water. So it will have a lot to do with previous days food intake. A 5 point pinch test is better, heck even a 3 point will do. The calipers are readily available now.
 
Chest and Shoulders- This is the Chest/Shoulders workout from week one of the Meadows' Incinerator Program

Football Bar Flat Bench Press
75x20
155x12
175x8
185x8
195x8

Incline Smith Machine Bench Press
105x6
115x6
125x6
135x6
155x6
185x5
185x5

Decline DB Press
70x10
80x10
80x10
80x10
80x10

Bent-Over Side Laterals
20x15
20x15
20x15
20x15

Bradford Press
85x10
85x8
85x8
85x6

DB Lateral Raises
20x10
20x10
20x10
20x8
 
clown007 said:
I have been monitoring my weight, body fat... with an Omron home scale. I know they are not too accurate, but I figure that using the same scale at the same time of day it should give me an idea of changes in bodyweight and body fat... So with that being said in the last three weeks I have lost 3% body fat while losing no bodyweight. This is a fantastic confirmation with what I have been seeing in the mirror.
Click to expand...

That's solid, man! You've gotta be happy about that! Still fighting the LGD lethargy?
 
Today was Back day.
Felt energetic as all get out so through plans out the window and just hammered away.

Wide Grip Pull-Ups
10
10
8
8
8

Wide Grip Pulldowns tempo 4-0-1-0
80x10
80x10
80x10
80x10

Stretchers tempo 4-0-1-0
80x10
80x10
80x9
80x8

Smith Machine Rows tempo 3-0-x-0
155x10
155x8
155x8
155x6

DB Prone Incline Bench Rows tempo 3-0-1-0 *pulled DBs to waist to accentuate lower lats
45x8
45x8
45x8
45x8

Trap-Bar "Rack Pulls" *used the high handles on the trap bar to simulate a rack pull height
I had decided before beginning these that I was going to do sets of 5 explosively. Last week, I had completed 60 reps using a 3 reps EMOM for 20 mins. This week I decided to do 5 reps EMOM for 15 mins, so I hit 75 reps.
295x5 for 15 sets

I have to say the two caps of Stimul8 is still working wonders for me. Its giving me a ton of energy in the gym and no stim side-effects that I have gotten from other products in the past.
 
clown007 said:
Trap-Bar "Rack Pulls" *used the high handles on the trap bar to simulate a rack pull height
I had decided before beginning these that I was going to do sets of 5 explosively. Last week, I had completed 60 reps using a 3 reps EMOM for 20 mins. This week I decided to do 5 reps EMOM for 15 mins, so I hit 75 reps.
295x5 for 15 sets

I have to say the two caps of Stimul8 is still working wonders for me. Its giving me a ton of energy in the gym and no stim side-effects that I have gotten from other products in the past.
Click to expand...


Great idea on the trap bar racks..
 
LGD, Alpha Stano, Dermacrine and GW have kicked in and I'm feeling good!
Have great pumps going and thanks to the new addition of the Dermacrine on top of the Alpha Stano the lethargy is vanishing completely.

Today was Chest and Shoulders Pump Day

Today was all Quad-Sets:
Football Bar Bench ss/ with Cable Flyes ss/ with DB Shoulder Press ss/ with DB Lateral Raises
125x20 / 40x10 / 25x15 / 25x8
135x15 / 40x10 / 25x15 / 25x8
155x12 / 40x10 / 25x15 / 25x6
155x12 / 40x10 / 25x15 / 25x6

Smith Machine Incline Bench ss/ with Incline Cable Flyes ss/ with Bradford Press ss/ with Lateral Raises
145x8 / 30x10 / 55x8 / 15x10
145x8 / 30x10 / 55x8 / 15x10
145x8 / 30x10 / 55x6 / 15x10
145x8 / 30x10 / 55x6 / 15x10

Dips ss/ with Bent Over Lateral Raises ss/ with Band Face Pulls
20 / 15x15 / 15
20 / 15x15 / 15
20 / 15x15 / 15
20 / 15x15 / 15
*yes this was a trip-set :)

Chest and Shoulders were pumped up thoroughly!
 
clown007 said:
LGD, Alpha Stano, Dermacrine and GW have kicked in and I'm feeling good!
Have great pumps going and thanks to the new addition of the Dermacrine on top of the Alpha Stano the lethargy is vanishing completely.

Today was Chest and Shoulders Pump Day

Today was all Quad-Sets:
Football Bar Bench ss/ with Cable Flyes ss/ with DB Shoulder Press ss/ with DB Lateral Raises
125x20 / 40x10 / 25x15 / 25x8
135x15 / 40x10 / 25x15 / 25x8
155x12 / 40x10 / 25x15 / 25x6
155x12 / 40x10 / 25x15 / 25x6

Smith Machine Incline Bench ss/ with Incline Cable Flyes ss/ with Bradford Press ss/ with Lateral Raises
145x8 / 30x10 / 55x8 / 15x10
145x8 / 30x10 / 55x8 / 15x10
145x8 / 30x10 / 55x6 / 15x10
145x8 / 30x10 / 55x6 / 15x10

Dips ss/ with Bent Over Lateral Raises ss/ with Band Face Pulls
20 / 15x15 / 15
20 / 15x15 / 15
20 / 15x15 / 15
20 / 15x15 / 15
*yes this was a trip-set :)

Chest and Shoulders were pumped up thoroughly!
Click to expand...

Wow. I might have to steal this workout :)
 
Yesterday's Workout:

Arms and Calves

Tricep Rope Pressdowns ss/ with Smith Machine Calf Raises
30x20 / 255x20
40x15 / 255x20
40x15 / 255x20
50x8 / 255x20
50x8 / 255x20

DB Incline Triceps Extensions ss/ with Smith Machine Calf Raises
25x12 / 255x20
25x12 / 255x20
25x12 / 255x20
25x12 / 255x20

Close-Grip Bench Press ss/ with Single Leg Calf Raises
155x12 / BWx20
155x12 / BWx20
155x12 / BWx20
155x12 / BWx20

Football Bar Bicep Curls
75x12
75x12
75x10
75x8

Football Bar Reverse Grip Curls
25x15
25x15
25x15

DB Incline Curls
25x10
25x10
25x10
25x10

Today was a rest day.

I think I will be focussing on a 6 day per week workout schedule whenever possible. I will be continuing with the Meadows' Incinerator program with a base of four days and then adding two pump days- one for chest and shoulders, and another for back. I will be trying to leave Fridays as a rest day, and Saturdays dedicated to hard leg work.
 
Forgot to post yesterday's back workout.

One Arm BB Rows ss/ with Meadows Row
50x10 / 50x10
60x10 / 60x10
70x10 / 70x10
70x10 / 70x10
70x10 / 70x10

Smith Machine BB Rows
135x8
135x8
135x6
135x6
135x6

Prone Incline Smith Machine Shrugs
135x20
135x20
135x15

Stretchers
90x10
90x10
90x10
90x10
90x10

Band Rows Explosive contractions
20x purple band
20x purple band
20x purple band


Today's workout was Legs

Leg Curls
20x10
20x10
20x10
20x10

BB Back Squats
135x15
185x10
225x6
245x6
265x6
295x5

Smith Machine Leg Press
245x20
315x15
315x15
315x25 *challenge set

Box Step Ups focus on eccentric
BWx10
BWx10
BWx10
BWx10

Leg Extensions tempo 4-0-1-3
40x10
40x10
40x10

*strength seems to be increasing nicely and recomp is definitely happening as well.
 
Today was Chest and Shoulder (Base Day)

DB Bench Press tempo 2-1-1-1
45x10
55x8
65x15
65x14
65x11

Smith Machine Incline slight incline
135x6
155x6
185x6
185x6
185x6

increased the incline and decreased the weight and...
135x15
135x15
135x15

Decline Machine Press
80x10
80x8
drop set 80x8, 60x10, 40x10

Heavy Lateral Swings
65x20
65x15
65x15
65x12

BB Shoulder Press tempo 4-0-1-0
65x15
65x15
65x15

6-Ways ss/ with DB Front Raises ss/ with Bent Over Laterals
12x8 / 12x10 / 12x15
12x6 / 12x8 / 12x15
12x6 / 12x8 / 12x15
12x6 / 12x8 / 12x15

Face Pulls
15
15
15

My shoulders and chest were thrashed and filled with blood at this point, so came in and wolfed down 10oz of sliced Thai Beef. That hit the spot just perfectly.

After reading some of the threads about GW, I have decided to decrease my dosage back to 14mg. I am not seeing any negative effects to the 21mg, but if I get the same effects with a lower dose as some people are finding then I don't see why not.

Also want to mention that the lethargy from the LGD is completely gone thanks to the Alpha Stano and Dermacrine. I have moved up to 10mg of LGD (OL LeGenD) for the next few weeks before moving up to 12mg to finish off the cycle. I have also bumped up the Alpha Stano to 600mg for the remainder of the cycle.
Recomping is going very well and there are definite increases in strength, fat loss and muscle gain. Belly fat is diminishing while chest, shoulders and legs are filling out well. I still have about 5-6 weeks left on this run so I am really interested to see how far this will go.
 
You're killing it in here! Nice CGBP and then hit the chest heavy next day is killer!
 
turff49 said:
You're killing it in here! Nice CGBP and then hit the chest heavy next day is killer!
Click to expand...

Thanks Turff!
Things are feeling great at this point and recovery is soaring. Want to ride this as long as possible!!
 
clown007 said:
Today was Chest and Shoulder (Base Day)

DB Bench Press tempo 2-1-1-1
45x10
55x8
65x15
65x14
65x11

Smith Machine Incline slight incline
135x6
155x6
185x6
185x6
185x6

increased the incline and decreased the weight and...
135x15
135x15
135x15

Decline Machine Press
80x10
80x8
drop set 80x8, 60x10, 40x10

Heavy Lateral Swings
65x20
65x15
65x15
65x12

BB Shoulder Press tempo 4-0-1-0
65x15
65x15
65x15

6-Ways ss/ with DB Front Raises ss/ with Bent Over Laterals
12x8 / 12x10 / 12x15
12x6 / 12x8 / 12x15
12x6 / 12x8 / 12x15
12x6 / 12x8 / 12x15

Face Pulls
15
15
15

My shoulders and chest were thrashed and filled with blood at this point, so came in and wolfed down 10oz of sliced Thai Beef. That hit the spot just perfectly.

After reading some of the threads about GW, I have decided to decrease my dosage back to 14mg. I am not seeing any negative effects to the 21mg, but if I get the same effects with a lower dose as some people are finding then I don't see why not.

Also want to mention that the lethargy from the LGD is completely gone thanks to the Alpha Stano and Dermacrine. I have moved up to 10mg of LGD (OL LeGenD) for the next few weeks before moving up to 12mg to finish off the cycle. I have also bumped up the Alpha Stano to 600mg for the remainder of the cycle.
Recomping is going very well and there are definite increases in strength, fat loss and muscle gain. Belly fat is diminishing while chest, shoulders and legs are filling out well. I still have about 5-6 weeks left on this run so I am really interested to see how far this will go.
Click to expand...

That's good to hear that you were able to abolish the lethargy with a 1-2 punch combination of test bases. A lot of people neglect using one, and this is EXACTLY why I always recommend one. It's hard to push through a work out when you're battling lethargy.
 
Hastur said:
That's good to hear that you were able to abolish the lethargy with a 1-2 punch combination of test bases. A lot of people neglect using one, and this is EXACTLY why I always recommend one. It's hard to push through a work out when you're battling lethargy.
Click to expand...

Totally! I had hoped the Alpha Stano would be a good test base and give some extra kick with the LGD, but it wasn't. Dermacrine works so well. I feel I am getting benefit from the Stano but not so much as a base.
 
clown007 said:
Totally! I had hoped the Alpha Stano would be a good test base and give some extra kick with the LGD, but it wasn't. Dermacrine works so well. I feel I am getting benefit from the Stano but not so much as a base.
Click to expand...

Sometimes DHT just doesn't get the job done, you need a bit of Testosterone and Estrogen in the mix to fulfill more of the requirements the body has. We can't dismiss the fact that we produce the full-spectrum of hormones for a reason. I hope the LGD keeps treating you well, bro! It will be a part of my next cycle in December, which is going to be KILLER.
 
Hastur said:
Sometimes DHT just doesn't get the job done, you need a bit of Testosterone and Estrogen in the mix to fulfill more of the requirements the body has. We can't dismiss the fact that we produce the full-spectrum of hormones for a reason. I hope the LGD keeps treating you well, bro! It will be a part of my next cycle in December, which is going to be KILLER.
Click to expand...

I think once this cycle is over and PCT... my next run will be either a Halo/Tren run or a Tr1umph/ Trest one. Looking forward to one of those for sure!
 
clown007 said:
I think once this cycle is over and PCT... my next run will be either a Halo/Tren run or a Tr1umph/ Trest one. Looking forward to one of those for sure!
Click to expand...

Either one sounds amazing, really. I absolutely love Halo, essentially side effect free for me. But I'd think that Tr1umph/Trest combo would be potent.
 
Hastur said:
Either one sounds amazing, really. I absolutely love Halo, essentially side effect free for me. But I'd think that Tr1umph/Trest combo would be potent.
Click to expand...

Definitely looking forward to the DermaTrest!

I still really like how Ostarine and Dermacrine treated me. I might start with that before bridging into the other cycles.
 
clown007 said:
Definitely looking forward to the DermaTrest!

I still really like how Ostarine and Dermacrine treated me. I might start with that before bridging into the other cycles.
Click to expand...

Any idea on how you might lay out future cycles? With talks of bridging and what not. I'm always interested in others cycles!
 
Hastur said:
Any idea on how you might lay out future cycles? With talks of bridging and what not. I'm always interested in others cycles!
Click to expand...
I'd like to cycle in the future but isn't everything banned?? And if u can still buy it the labels are wrong??
 
Ricochet247 said:
I'd like to cycle in the future but isn't everything banned?? And if u can still buy it the labels are wrong??
Click to expand...

I can't tell if you're serious or not, considering this log is about a legal cycle. If you are serious, PM me, I can sort it out for you man.
 
Yesterday was Back

Cable Rows
80x10
80x10
90x10
drop set 90x10, 60x10, 40x10

Stretchers
100x10
100x8
100x8
100x8
drop set 100x8, 80x8, 60x8

Smith Machine Prone Rows (on incline bench) explosive elbow drive
145x8
145x8
145x8
145x8
145x8 + 8 partials

Stiff Arm Pulldowns with Grenade attachment tempo 4-0-1-0
30x10
30x10
30x10
30x10
 
Just finished up Arms and Calves
Garage was really hot and humid today. Dripping sweat like crazy!

Rope Pressdowns ss/ with DB Pronated Kickbacks ss/ with Bench Dips ss/ with Smith Machine Standing Calf Raises
40x15 / 15x10 / 15 / 155x25
40x15 / 15x10 / 15 / 155x25
40x15 / 15x10 / 15 / 155x25
40x15 / 15x10 / 15 / 155x25

Incline Bench DB Tricep Extensions ss/ with Single Leg Calf Raises
15x15 / 25
15x15 / 25
15x15 / 25

Cable Bicep Curls tempo 2-0-1-0
60x10
60x10
60x8,4,2 10 breaths between rep sets

Incline DB Curls
25x10
25x10
25x8
25x8

Hammer Curls
25x10
25x8
25x8

Reverse Grip Biceps Curls
25x12
25x12
 
Hastur said:
Any idea on how you might lay out future cycles? With talks of bridging and what not. I'm always interested in others cycles!
Click to expand...

Haven't fully decided on the cycle and bridging yet, but will definitely keep you in the loop when I do. I can always do with your insights!
 
Chest / Shoulders / Back Pump Day Tempo: 4-0-1-0

Hex Press / DB Shoulder Press / Smith Machine Bent Over Rows
45x10 / 35x8 / 145x10
45x10 / 35x8 / 145x10
45x10 / 35x8 / 145x10
45x10 / 35x8 / 145x10

Incline DB Press / Smith Machine Upright Row / Pull-Ups (Assisted)
35x10 / 45x10 / 10
35x10 / 45x10 / 10
35x10 / 45x10 / 10
35x10 / 45x10 / 10

Cable Press / Stretchers
80x10 / 80x10
80x10 / 80x10
80x10 / 80x10
80x10 / 80x10

Cable Flyes / Face Pulls / DB Prone Rows
40x10 / 10 / 35x10
40x10 / 10 / 35x10
40x10 / 10 / 35x10
40x10 / 10 / 35x10

This was a nice tough workout for me. Turned into cardio as much as weights. I am going to be doing this workout every "Pump Day" for the next while. I will be continuing the Meadows' Incinerator program base workouts each week, and then run Breezy's workouts afterward. This will give me two rest days per week.
 
4-0-1-0 is a 4 second eccentric, 0 second at the stretch position, 1 second concentric and 0 second at contraction. I've really grown to like this rep tempo.
 
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