KLEEN - When They Come For Me... Try and Catch Up Mutha Fugga's

[DreamWeaver]

Yeah, I am finishing up my self administered TRT, and not stressing at this point about suppression as I am actually suppressed. Well rebounding right now via some research type methods. Then a full on PCT with SERM will be happening in about 5.5 weeks once LH response has been re-established and the TRT dose is out of my system.

Yah it makes sense that you would not have to stess about it I just want to be fully recovered by the new year when I start my run.

 

[MrKleen73]

So yesterday was a good day 280p, 66f, 34 carbs for 1850 cals. This morning at the gym was pretty beast mode! Before I get into that here is a video of my daughter in her Karate Tournament she took 2nd place in Kata for this one.

[video=youtube;dxF1j0yCI3A]http://www.youtube.com/watch?v=dxF1j0yCI3A[/video]

Here is my workout from this morning, pretty damn nice workout for the calorie and carb intake I am running on.

Lots of good weights on here, this was the first since my shoulder surgery that I put 275 on the bar. I got 8 which my best ever was 9 during a bulk and was not following a set of 245x12 either but 225x8 so I really feel if I had remembered to stop at 10 reps today with the 245 I would have gotten or matched my old PR for reps with 275. All in all I went up on every lift noticeably even though doing a couple less reps I feel this was a great workout for me!

 

[DreamWeaver]

Cool

My days of PR's are done I think. I am pretty far off my stongest lifts in most categories. I have to look at lifting in a much different way now. I do make progress in general fitness exercises like pullups and wheel of death .. got 22 the other day which is a PR...

 

[ScottyDoc]

Chris is old-school... Old School training, old school paper records! There's no school like the old school... "You my boy Blue!!!"

 

[MrKleen73]

Shoot Pull Ups is a PR! That is not an easy lift no matter what. I am only pushing what I can within my rep ranges. I was not attempting a PR but had some squirrely math was trying to figure out my drop set and got it messed up was planning 265 but once it was loaded it was go time. I am actually planning to give 5/3/1 a try later this year. It has its own built in methods to keep it safe while adding some strength so once I lean up a bit more I will slide into that for a little bit so long as everything has held up for me. Right now injury prevention has been working and I am able to lift like a beast as well simply by alternating the high reps and low reps and keeping the elbows minimally involved in the high reps so I get 8 days of good recovery between each heavier bout.

 

[MrKleen73]

Chris is old-school... Old School training, old school paper records! There's no school like the old school... "You my boy Blue!!!"

Yes Sir old school to the core! "Were going streaking through the quad! C'Mon every body!"

 

[Tomahawk88]

Chris is old-school... Old School training, old school paper records! There's no school like the old school... "You my boy Blue!!!"

My favorite quote of that movie haha.

 

[MrKleen73]

Well I went to insert a picture in my post and it froze up with some sort of gray haze. No way I was losing my previously typed info so I did a screenshot before I lost it. Here it is.

 

[MrKleen73]

Now for the workout this morning. 30 second rest periods except for the squats.

DB Incline Curls - 17.5x20, 22.5x20 = Hard, 25x20 === Painfully Hard but an increase of 2 from last time.

DB Hammer Curls - 20x20, 17.5x20, 17.5x16 === Holy Crap this was rough but I knew if I was gonna get 20 with 20 it was on the first set then would have to drop it a bit...

EZ Bar Reverse Curls - 35x20, 35x20 === there was about a 2 3 second rests to get to 20 on the last set the burn was so intense. We were only taking 30 second rest even in between the different exercises so it was beast mode painful pump.

Raised Up Lying Leg Curls 80x20, 85x20, 85x15 === Holy Mother of... talk about painful contraction, when doing these up on your arms with your hips pressed into the bench, it shortens the movement but the contraction is absolutely ridiculous.

Seated leg Curl - 85x20, 85x15 === Man the RLLC kicked my ass so bad these were ridiculous. When done first I hit 3 sets of 110, first two were all 20 reps.

Leg Adductors - 110x20, 110x20, 125x20 nice burn and stretch on these. I stood up to get them spread out real good then pushed them together to lower myself into them so in the complete relaxed position I was stretched out and still had an inch before the stack would have touched.

Leg Abductors - 115x20, 120x20, 125x18 === Wow what a burn!

Leg Extensions 130x20, 150x20*rp, 130x14*rp === I had to rest pause a few times during the last two sets only for a couple seconds each but it was a beast. Up a few reps on both of the last two sets as well.

Squats - 155x20, 280x20 up 5 from last week and man was it hard!

Pre / Intra workout nutrition 4 scoops Scivation Extend
Post workout nutrition was 2 scoops Extend, 2 Humapro, and 50 grams of whey isolate.

Lunch = Wendy's Cobb Salad 2 extra chicken breast = Protein 98, Fat 44, Carb 18 = Calories 860

Totals for the day so far:
Protein 148 = 592 cals
Fat 45g = 405 cals
Carbs 19 = 76
Calories = 1073

Planned Mid Day Shake in about 20 minutes.
Protein 87g = 348
Fats 28g = 252
Carbs 14 = 56
Calories = 656

So after this workout I went home had my shoes off and the wife asks me to take something to the curb for trash pick up. I am walking out barefoot and stub my foot. Yes not my toe my foot. A piece of the curb is up and I didn't see it in the dark and it hit the front of the ball of my foot so hard it split my skin open. I must have bruised the bone because it has me limping about today. Wonderful... Oh well I will suck it up, I don't do legs again until Tuesday so I should be alright will just do bike or something for cardio.

 

[ScottyDoc]

Please come and welcome our new FINAFLEX Team Members... http://anabolicminds.com/forum/redefine-nutrition/217465-welcome-our-new.html#post3702871

 

[superbeast668]

Now for the workout this morning. 30 second rest periods except for the squats.

DB Incline Curls - 17.5x20, 22.5x20 = Hard, 25x20 === Painfully Hard but an increase of 2 from last time.

DB Hammer Curls - 20x20, 17.5x20, 17.5x16 === Holy Crap this was rough but I knew if I was gonna get 20 with 20 it was on the first set then would have to drop it a bit...

EZ Bar Reverse Curls - 35x20, 35x20 === there was about a 2 3 second rests to get to 20 on the last set the burn was so intense. We were only taking 30 second rest even in between the different exercises so it was beast mode painful pump.

Raised Up Lying Leg Curls 80x20, 85x20, 85x15 === Holy Mother of... talk about painful contraction, when doing these up on your arms with your hips pressed into the bench, it shortens the movement but the contraction is absolutely ridiculous.

Seated leg Curl - 85x20, 85x15 === Man the RLLC kicked my ass so bad these were ridiculous. When done first I hit 3 sets of 110, first two were all 20 reps.

Leg Adductors - 110x20, 110x20, 125x20 nice burn and stretch on these. I stood up to get them spread out real good then pushed them together to lower myself into them so in the complete relaxed position I was stretched out and still had an inch before the stack would have touched.

Leg Abductors - 115x20, 120x20, 125x18 === Wow what a burn!

Leg Extensions 130x20, 150x20*rp, 130x14*rp === I had to rest pause a few times during the last two sets only for a couple seconds each but it was a beast. Up a few reps on both of the last two sets as well.

Squats - 155x20, 280x20 up 5 from last week and man was it hard!

Pre / Intra workout nutrition 4 scoops Scivation Extend
Post workout nutrition was 2 scoops Extend, 2 Humapro, and 50 grams of whey isolate.

Lunch = Wendy's Cobb Salad 2 extra chicken breast = Protein 98, Fat 44, Carb 18 = Calories 860

Totals for the day so far:
Protein 148 = 592 cals
Fat 45g = 405 cals
Carbs 19 = 76
Calories = 1073

Planned Mid Day Shake in about 20 minutes.
Protein 87g = 348
Fats 28g = 252
Carbs 14 = 56
Calories = 656

So after this workout I went home had my shoes off and the wife asks me to take something to the curb for trash pick up. I am walking out barefoot and stub my foot. Yes not my toe my foot. A piece of the curb is up and I didn't see it in the dark and it hit the front of the ball of my foot so hard it split my skin open. I must have bruised the bone because it has me limping about today. Wonderful... Oh well I will suck it up, I don't do legs again until Tuesday so I should be alright will just do bike or something for cardio.

Sick bicep and leg workout. 30 second rests with 20 Rep sets has gotta be brutal. 90 seconds isn't enough on sets of 8-10 sometimes. Get that foot healed up and keep killing it!

 

[MrKleen73]

Thanks Bro! Foot started feeling better about 2 days later with plenty Aleve. Just broke the skin and bruised the meat between the skin and the bone apparently but it sucked for those days.

Here are my last 2 workouts. The picture is from 11-3-12 I hit a PR on bench at 275x10!!!

Then on 11-6-12 I did a Biceps, Calves and Dead Lifts workout.

Barbell Curl 50x12, 95x10, 115x10>65x8

Donkey Calf Raise machine - 270x12, 350x12, 390x12 (Whole stack) > rest 5 seconds 390x10

Dead Lifts - 225x10, 315x10, 405x10, 455x5 PR!

I have been eating an average of 1900-2000 cals on burn days and 2600-2700 cals on build days with an average of 30-50 grams of carbs. One 400 gram refeed on Saturday and this Saturday I will hit up about 600 grams of carbs.

 

[MrKleen73]

November 4, 2012

Foods	Calories	Carbs	Fat	Protein	Cholest	Sodium	Sugars	Fiber
Morning Fasting
Sargento - Colby-Pepper Jack Cheese Slices, 2 slice	160	0g	12g	8g	40mg	250mg	0g	0g
Egg - Whole Egg, 5 piece (large - 50g)	370	2g	25g	30g	1,060mg	350mg	0g	0g
Generic - Egg White (1) Large--Scrambled or Hardboiled, 4 egg white	68	1g	0g	14g	0mg	0mg	0g	0g
Oscar Mayer - Turkey Bacon (50% Less Fat), 2 slice (15 g)	70	0g	6g	4g	30mg	360mg	0g	0g
Fast Breaker
Peter Pan - Peanut Butter Crunchy, 3 tbsp	300	9g	24g	12g	0mg	165mg	5g	5g
American Pure Whey - Whey Protein Isolate - Strawberry, 3 scoop - 33g	363	5g	0g	87g	14mg	147mg	3g	0g
Dinner
A.1. (A1) - Steak Sauces and Marinades - Steak Sauce, 1 Tbsp	15	3g	0g	0g	0mg	280mg	2g	0g
Steak - Sirloin, Grilled, Lean Only, 12.5 ounces	667	0g	23g	107g	233mg	225mg	0g	0g
Birds Eye - Steam Fresh Broccoli Florets, 1 cup (85g)	30	4g	0g	1g	0mg	20mg	2g	2g
TOTAL:	2,043	24g	90g	263g	1,377mg	1,797mg	12g	7g

November 5, 2012

Foods	Calories	Carbs	Fat	Protein	Cholest	Sodium	Sugars	Fiber
Fast Breaker
Steak - Sirloin, Grilled, Lean Only, 9 ounces	480	0g	17g	77g	168mg	162mg	0g	0g
Dinner
Jennie-O - Ground Turkey (93/7), 4 oz., 12 oz.	510	0g	24g	63g	240mg	240mg	0g	0g
Sargento - Pepper Jack Chef Style Shredded Natural Monterey Jack Cheese With Jalapeno & Habanero Peppers, 1/8 cup	50	1g	4g	3g	13mg	90mg	0g	0g
Gebhardt - Fat Free Refried Beans, 1/4 cup	40	9g	0g	3g	0mg	250mg	0g	3g
Snacks
American Pure Whey - Isolate Protein Powder, 3 Scoop = 33g	363	5g	4g	87g	0mg	147mg	3g	0g
Peter Pan - Peanut Butter Crunchy, 4 tbsp	400	12g	32g	16g	0mg	220mg	6g	6g
Emerald - Cocao Roast Almonds, 1 oz.	150	6g	13g	6g	0mg	25mg	1g	3g
TOTAL:	1,993	33g	94g	255g	421mg	1,134mg	10g	12g

November 6, 2012

Foods	Calories	Carbs	Fat	Protein	Cholest	Sodium	Sugars	Fiber
Fast Breaker
Wendy's - Cobb Salad W/ 2 Extra Chicken Breasts, 1 salad with 2 extra chicken breasts	860	18g	44g	98g	0mg	0mg	6g	3g
Dinner
Tyson - Half Loin Boneless Pork Loin Roast, 280 g (4 oz)	400	0g	23g	53g	138mg	625mg	0g	0g
Kroger Brand (Per Label) - Fat Free Cottage Cheese, 1 cup	140	10g	0g	30g	20mg	780mg	6g	0g
Peter Pan Peanut Butter - Crunchy - No High Fructose Corn Syrup, 2 tbsp	200	6g	16g	8g	0mg	110mg	3g	3g
Snacks
Emerald - Cocao Roast Almonds, 1 oz.	150	6g	13g	6g	0mg	25mg	1g	3g
American Pure Whey - Isolate Protein Powder, 3.25 Scoop = 33g	393	5g	4g	94g	0mg	159mg	3g	0g
Kroger - Unsweetened Coconut Flakes, 4 tbsp	140	6g	12g	2g	0mg	0mg	2g	4g
Maranatha - Creamy Almond Butter (No Stir), 4 TBS (32g)	380	14g	32g	12g	0mg	120mg	6g	6g
TOTAL:	2,663	65g	144g	303g	158mg	1,819mg	27g	19g

Food Notes

Today was a lift day and I eat higher calories to allow for growth. Tomorrow I will go back to lower calories and do cardio.

Calories	Minutes	Sets	Reps	Weight

November 7, 2012

Foods	Calories	Carbs	Fat	Protein	Cholest	Sodium	Sugars	Fiber
Fast Breaker
American Pure Whey - Isolate Protein Powder, 3.5 Scoop = 33g	424	6g	5g	102g	0mg	172mg	4g	0g
Maranatha - Creamy Almond Butter (No Stir), 4 TBS (32g)	380	14g	32g	12g	0mg	120mg	6g	6g
Kroger - Unsweetened Coconut Flakes, 4 tbsp	140	6g	12g	2g	0mg	0mg	2g	4g
Dinner
Pork - Fresh, loin, tenderloin, lean only, cooked, broiled, 9 oz	477	0g	16g	78g	240mg	166mg	0g	0g
Kroger - French Style Green Beans, 1 cup	30	4g	0g	1g	0mg	400mg	2g	2g
Snacks
American Pure Whey - Isolate Protein Powder, 2 Scoop = 33g	242	3g	3g	58g	0mg	98mg	2g	0g
Peter Pan - Peanut Butter Crunchy, 3 tbsp	300	9g	24g	12g	0mg	165mg	5g	5g
TOTAL:	1,993	42g	92g	265g	240mg	1,121mg	21g	17g

 

[Lukef2000]

Really wish AM would sort out their app so we can see those tables you guys put up lol

 

[Airborne42]

Oh man!

 

[DreamWeaver]

Looking really organized Chris, the more organized the more freedom and staying lean...

 

[MrKleen73]

Really wish AM would sort out their app so we can see those tables you guys put up lol

Yeah, I use tapatalk most of the time now but I don't even know if it shows the tables. Was the easiest tway for me to show the info I have been tracking in MyFitnessPal

Oh man!

What is up Brother Airborne! "You hear the choppers coming! They're flying over head! They're coming for the wounded... they're coming for the dead! Airbor-or-or-orn Ranger-er-er-er-er-ers!!!!" Huuahhh! I got my five year pin at work yesterday and I had a little flash back about getting my blood wings... Kind wished they would pin it and give me a little slap!

Looking really organized Chris, the more organized the more freedom and staying lean...

Thanks, this is from MYFitnessPal.com they have a really nice and adjustable tracker there. Great food database and really easy to make meals and what not by selecting everything in a meal and saving it as one so you can reuse it if common. I just started using it before I was using my own spreadsheet. I wish it had a setting for the toggling of higher and lower calories goals from day to do. I mean you can go change the goal for each day but I am just leaving it at 2000 then putting my extra stuff in there on build days and allowing it to tell me I am over my targets for the day.

Here is my workout from this morning, lots of improvements from last time.

From the improvements it seems my body has adjusted to the lack of carbs now and strength is starting to come back up nicely!

Peck Deck + 4 reps on last set
Incline Press - No comparison been doing decline

Straight Arm Pull Down - up 5 lbs and still got 3 more reps
Wide Grip Pull Downs - Up 2 reps at same weight on 1st set then remained their instead of dropping and got 3 more reps than last time when I dropped.

Machine Lateral Raise - 1 extra rep
DB Front raise 2 extra reps

Wide Grip Rows - did not have to drop weight second set like last time and still got one extra rep on it
Rear Delt Fly machine - 4 extra reps on last set

DB OH Tricep Extensions - Up two reps on second set did not have to drop for 3rd set, still got 3 extra reps 3rd set.

Dips - 4 extra on second set.

 

[DreamWeaver]

I am using FitnesPal.. great database you can get really specific