Clown's "Closing in on 40" Recomp Journey

Invalid Link RemovedInvalid Link RemovedInvalid Link Removed
 
Back from the beautiful Bahamas. Merry Christmas to all!!

Going to be starting a new Mountain Dog program on Monday! Looking forward to it and getting back to the gym.
 
Beautiful pics! I am sure you had the time of your life! Welcome back bro!
 
jgntyce said:
Beautiful pics! I am sure you had the time of your life! Welcome back bro!
Click to expand...

Thanks! Yeah, never been there before but will be definitely returning! The beaches alone are worth the trip, add to that "all-you-can-eat" and you have paradise!!
 
Beginning a new Mountain Dog program. To respect John Meadows and his hard work I will not post the entirety of the workouts but will provide an overview of the day's exercises and such.

Week 1
Legs

Standing leg curls - 5x10x30
Goal is to activate hamstrings

Barbell squats – Build up towards 4x8x245

Goal is to create Quad pump


Banded smith machine leg press 4x8x365

Goal – Explosive work


Leg Extensions - 50x30, 50x25, 50x25

Goal – To complete the massive pump in your legs.


Barbell stiff-legged deads – 3x10x145

Goal – Train on a fully pumped stretched muscle.

Done! Felt good to get back in the gym.
 
Nice work man. Setting the bar high.
 
Today was Chest and Shoulders. I am only listing the basics of the workout so as to preserve the Mountain Dog program.

Machine Press (to get blood into the chest)
2x8x50
2x8x60
2x8x70
2x8x80
2x8x90

Incline Smith Machine Press (more chest pump)
15x155
13x155
11x155
9x155
7x155
* found I could not increase the weight as I kept the rest periods no longer than 60 seconds

Reverse Band Bench Press (explosive movement)
5x5x205

Wide Grip Dips
3x15

Lateral Raises
4x15x20

Spider Crawls
8 sets

DB Bent Over Lateral Raises
3x25x15

Another great workout!
 
I'm thinking I'm going to use the regular incline instead of the smith. I really want to improve that movement.
 
RegisterJr said:
I'm thinking I'm going to use the regular incline instead of the smith. I really want to improve that movement.
Click to expand...

Yeah, I may switch that as well. I assume the smith is to try and allow the lifter to focus on the muscle and not the balance, but I find that using the idea of "intention" and squeezing the muscle the whole time hammers the muscle nicely.
 
clown007 said:
Yeah, I may switch that as well. I assume the smith is to try and allow the lifter to focus on the muscle and not the balance, but I find that using the idea of "intention" and squeezing the muscle the whole time hammers the muscle nicely.
Click to expand...

Yup, I agree. Not hate on the smith though for purposes of building muscle.
 
Today was back.

Meadows rows
4x10x90
*20lbs more than the last time I did these.

Reverse Grip Pulldowns
4x10x110

Stretchers
4x10x90

Smith Machine Rows
4x10x155

Hyper extensions
4x15xBW

Felt really good today! Program is going well so far. I have always enjoyed running Mountain Dog programs.
 
Nice going. A combination of smith and conventional would be good. Conventional allows you to have to concentrate on the isolation muscles. The smith allows you to go heavier and increase just the strength. Both help each other increase as opposed to just using strictly one.
 
Solid workouts right there... Meadows not messing around right out of the gate I see.. I think Meadows uses Smith for some of his bench work to allow for exhaustion of the muscles and still have that safety net.
 
Happy New Year!!!!

Today was arms.

Triceps Pressdowns ss/with Cable Curls
4x10x50 / 4x10x50
*two drop sets for each exercise on the last set

Reverse Grip Pressdowns ss/with DB Hammer Curls
4x12x30 / 4x10x25
*two drop sets for each exercise on the last set

Overhead Extensions ss/with Incline DB Curls
4x10x30 / 4x8x25

100 squat thrusts as fast as possible.

Done!
 
Lol 65lbs squat to overhead press
 
Did my own "Pump" day for chest and back. Focussed on supersets for the workout.

Machine Chest Press ss/with Smith Machine Supported Rows
4x80x15 / 4x10x155

DB Incline Bench Press ss/with DB Supine Supported Rows
*first two sets 30 degree bench, last two sets 45 degrees
4x12x45 / 4x12x45

Hex Press ss/with Pullovers
4x12x35 / 4x12x55

Wide Grip Dips ss/with Stretchers
4x15xBW / 4x15x80

- ended with a great upper body pump. Going for all-you-can-eat sushi (predominantly sashimi and black peppered steak). Can't wait!
 
Food sounds awesome man. Enjoy!!
 
Mm, sushi.
 
Totally!! Sushi and specifically sashimi is my thing!!

Week 2

Legs – 17 sets:

Lying leg curls – 4x10x50
Goal – Activate your hams – get a lot of blood in hams.


Barbell squats – Explosive sets of 6 reps, Progressively up to 275x6
Goal – Train explosively


Hack squat – 2x20x155, 1x30x155 (challenge set)
Goal – Get a massive pump in your quads


DB Lunges – 3x12x35
Goal – To complete the massive pump in your legs.


Barbell stiff-legged deads – 3x10x185
Goal – Train on a fully pumped stretched muscle.

Had a headache throughout the day, but the PWO seemed to alleviate it and the workout didn't suffer. First day back after Winter holidays so no doubt that had something to do with the headache. The temperature also dropped dramatically (-20 celsius) so that probably contributed to the headache as well.
 
Cold here, too. I'm enjoying it.

How many sets did it take you to progress to 275 on squats?
 
wasme said:
Where did you go for Sushi? Tatami?

Nice workouts, its was damn cold in the garage this evening
Click to expand...

Tried a new place called Kiku at 404 and 7. Really good!!
 
RegisterJr said:
Cold here, too. I'm enjoying it.

How many sets did it take you to progress to 275 on squats?
Click to expand...

I did 5 sets increasing up to the 275 then stayed at 275 for 4 sets of 6. Last set was sluggish though.

I find I'm really having to stretch out my groin before squatting now. Otherwise it gets so tight the days following. I probably could do with more stretching as a whole, but the groin is a definite area where I am susceptible to pulling if I'm not careful.
 
I do this for my hips, but I bet it would work great for the groin. I have zero groin issues tho.

Invalid Link Removed
 
That looks terrific. I will definitely be trying this! Thanks Register
 
wasme said:
All you can eat? better than Tatami and Spoon and Fork?
Click to expand...

I thought so. More cool choices. I really liked it there. Give it a shot. $24.99 for dinner.
 
Chest - 15 sets / Shoulders – 11 sets

Incline dumbell press – 8x35, 8x45, 8x55, 8x65, 8x75
Goal – Get blood flowing in pecs, and get them activated.

Incline barbell press – 5x5x165
Goal – Train explosively

Machine press – 4x8x70 (pause 2 seconds at contraction)
Goal – To drive more blood into muscle – extreme pump

Stretch pushups – 3x15 (paused in the stretch)
Goal – Work a pumped muscle with a movement that emphasizes stretch.

Dumbell side laterals – 3x12x25
Goal – Maximum pump/blood flow in your delt immediately.

Cage presses – 5x5x90
Goal – Train delts explosively

Dumbell bent over side laterals – 3x30x35
Goal – Supra max pump
 
Nice work man.

What would you do for cage press if you didn't have a cage? I'm thinking the best replacement would be a smith press and try and mimic the movement the best way possible.

wasme said:
60's?
Click to expand...

40's. Cold enough.
 
RegisterJr said:
Nice work man.

What would you do for cage press if you didn't have a cage? I'm thinking the best replacement would be a smith press and try and mimic the movement the best way possible.
Click to expand...

That's exactly what I'd do. The smith track should mimic that nicely.
 
Back - 16 sets

One arm DB row – 4x12x75 (emphasized the stretch at the bottom)
Goal – Get some blood flowing and pre-pump your lats.


Straight arm pulldown – 4x10x50
Goal – Additional blood flow in lower lats


Supported row – 4x10x165
Goal – Drive more blood into other areas of the back and enhance pump.


Barbell shrugs – 3x12x235 tempo 1-0-1-2
Goal – Trap pump


Banded hyperextensions – 30 reps
Goal – Max Spinal erector pump

Really liking this program. Feeling a lot stronger than the last Meadow's program I ran.
 
I don't use the trap bar much, but I guess I should, huh?
 
RegisterJr said:
I don't use the trap bar much, but I guess I should, huh?
Click to expand...

I use it for a lot of different exercises or variations, but I like it for shrugs because of the neutral grip. I also find I can use more weight and get a stronger peak contraction than when using a normal bar.
 
I prefer the neutral grip on shrugs. Otherwise you risk your shoulders rolling forward and being out of alignment and can cause problems if you go really heavy.
 
Going to switch gears a bit for the next few weeks. Work is crazy hectic right now, and have some family health issues that are taking priority for the next little while. As a result, I think I will be focussing on full-body workouts 3-4 days a week. I figure the shorter more intense workouts will keep the body moving and keep body fat intact.
 
Thoughts and prayers for you bro.
 
Thanks guys!
Mom is going in for surgery next week. Shouldn't be too big of a thing, but when you're older everything is a bigger deal.
 
Going to run a modified GVT program starting next Wednesday for about 8 weeks. By then things should be back to normal and I will jump onto the Meadows program and begin it anew. I will also start my cycle of Halo/Tren when I begin the Meadows program. Looking forward to getting at it consistently again!
 
Sweet! Halo/tren you are going to love.
Hope everything goes smooth with your mom.
 
turff49 said:
Sweet! Halo/tren you are going to love.
Hope everything goes smooth with your mom.
Click to expand...

Thanks man.
She has a growth that has to be taken out so that they can then get rid of the kidney stones and gall bladder. This procedure will let the following ones occur.
 
You must log in or register to reply here.
Back
Top