KLEEN's Competition Prep - From bleak to FREAK in 20 weeks!

[MrKleen73]

This morning I did 5 minute warm up and 20 minutes HIIT on stairmill then went to the treadmill and walked for 25 minute at 3mph on an incline keeping heart rate around 130 with a 5 minute cool down. Total calorie burn was 660 cals. I did take some BCAA SAA prior to the HIIT to make sure I was not in danger of catabolism and keep cortisol in check. Also had a little in the half gallon of water I had to drink from.

After cardio I did drawbridges, 10, 10, 6 and ab wheel 2 sets of 15 alternating each rep between middle and the sides. I finished abs off with two sets of 50 crunches got changes and headed home. My clothes were drenched with sweat by the way and so was the towel I had to wipe myself and the equipment. About to have meal number 2, meal number one was 11 egg whites seasoned up with cilantro, habanaro sauce, salt and ground pepper corn and 3.5 oz avacado.

[Montego1]

Double post for the win.

[iparatroop]

Double post for the win.

Maybe he did all of that twice, smart ass.

[Montego1]

Maybe he did all of that twice, smart ass.

Go eat some carbopol.

[iparatroop]

Go eat some carbopol.

Go do a science project

[DreamWeaver]

I did abs last night 17 wheel of death

Looks like the Finaflex Freaks are going to be well represented this fall... going to be a lot a freaky pics flyin around. I may make a collage of the 3 of us....we're all so on the money this year.

[iparatroop]

I did abs last night 17 wheel of death

Looks like the Finaflex Freaks are going to be well represented this fall... going to be a lot a freaky pics flyin around. I may make a collage of the 3 of us....we're all so on the money this year.

Spank material? I figured you to be too old to rub one out.

[Montego1]

Hrrrrm....

[iparatroop]

I did abs last night 17 wheel of death

Looks like the Finaflex Freaks are going to be well represented this fall... going to be a lot a freaky pics flyin around. I may make a collage of the 3 of us....we're all so on the money this year.

http://youtu.be/Op-4iqRCDV4

[DreamWeaver]

http://youtu.be/Op-4iqRCDV4

lol classic...

[snagencyV2.0]

hahahahhaaaa!

[MrKleen73]

Double post for the win.

I may just want to reiterate, the redundancy of my cyclical repetitiveness without, rewording or rephrasing. Therefor the choice to recite my prior iteration was via replication. Then again my justification for the duplication may be an error in my browser application...

Maybe he did all of that twice, smart ass.

Yeah SUCKA! What he said! Or Maybe... Oh don't make me repeat myself...

Go eat some carbopol.

HUH? Had to look that up.

Go do a science project

He IS a science project!

I did abs last night 17 wheel of death

Looks like the Finaflex Freaks are going to be well represented this fall... going to be a lot a freaky pics flyin around. I may make a collage of the 3 of us....we're all so on the money this year.

Nice 17 is legit. Yeah we should all be killing it this year!

Spank material? I figured you to be too old to rub one out.

Are you saying he is so old he sometimes mistakes his foreskin for his scrotum? That's just mean!

http://youtu.be/Op-4iqRCDV4

Now that is some funny shyte!

[DreamWeaver]

Nice 17 is legit. Yeah we should all be killing it this year!

I think that's my record using my current method, I used to come all the way back up and roll out but now I make sure the wheel never comes off the ground so there is no way to rest between reps and this is quite a bit harder.

[wasme]

I still need to try these.. that said, I need to get me an ab wheel first.. lol

[DreamWeaver]

I still need to try these.. that said, I need to get me an ab wheel first.. lol

I love them, I commited to being proficient at them a couple years back and it wasn't easy but now I can really kick azz but it's still not easy

[MrKleen73]

Morning everyone!

So this morning I had a great workout, the lack of carbs as of late reared it's ugly head toward the end of my biceps workout but that is to be expected. At least while my body is becoming more accustomed to being in a state of basic keto. Today is my refeed day so I get to take in 250 grams of carbs today. Some of which are sitting here before me as we speak. I may end up just changing things on my next day to only really having the carbs just before bed, or having a portion of them post workout then saving the bulk of them to an evening refeed meal. For now going to see how this works out.

Here is my workout log I will go over some of it below the picture as I do like to expound on a few things not only for you all but for myself as well. I tend to use my logs as a reference point of how things were going at a certain time.



Workout Notes:

Meadows Rows - I went up 5 lbs on my last set and honestly I felt I may have been able to go even heavier which is impressive as they were very hard last week at 5 lbs less.
Dumbell Dead Stop Rows - Again I went up 5 lbs although unsure if I would be able to get all reps and again I crushed it! I will definitely be going heavier next time around.
Fascia Stretch, this is really hurting my wrists before I can complete the stretches. I must go get some soft wraps instead of my versa grips.
Stretchers - I went up 15 lbs on this one and had to do a couple tiny pauses after rep 10 and 11 to make it to 12. Set felt great, nice deep stretch and tight contraction in finish postion!
Heavy Partial Pull Downs BOOM BIATCH!!! Yeah that is how this one went. I started 15 lbs heavier and finished 20 lbs heavier at 270x8 - MAJOR lat and upper back pump after this!
Supported Wide Grip Rows Elbows High I went up 30 lbs on the last set and only lost 1/4 rep. Felt great and really pushed it here!
Dumbbell Shrugs 3 second hold at top - I stayed with the same weight here because of how hard it was to complete last time. Next week I am confident that going up in weight will not be a problem.

Biceps
Cross Body Hammer Curls I dropped on of the warm up sets and increased both my starting and finishing weights.
Machine Preacher Curls 3 second negatives. - Increased starting and finishing weight by 5, however I really petered out on the last set. I think with all of the increases on back work and the CBHC's above added to the low muscle glycogen levels I just ran out of fuel. However I did not run out of intensity!!!!
EZ Bar Curls 3 second negatives I used same weight for these and completed my first set but hit failure early on the second. My last rep was after a decent pause and was definitely assisted by some body english. Attempt ad 7th rep was maybe a few inches movement. LOL

So that is how the workout went as you can tell I gave it my all. Again just like last week I am getting some cramping in my brachialis. Not as bad as last week so I know they are improving but they are definitely trying to cramp up here and there when doing things that activate them. Gotta love it. Just means I can expect some new size on my arms as the brachialis grows and pushes my biceps and triceps out more.

Oh yeah just want to mention a smoothie made with 2 scoops of Apple Fusion BCAA SAA and Cake Batter Isolate is like some kind of Jolly Rancher apple smoothie!!!! YUM!!!!!!!

[DreamWeaver]

Yah I can go a while on low carbs but there comes a time when I need a little boost especially while cutting cuz you are on lower cals to begin with. The leaner you got the harder it is to go without.

[Montego1]

Keep adding that weight brother! I like the smoothie idea. Gonna have to try something like that soon.

[snagencyV2.0]

I may end up just changing things on my next day to only really having the carbs just before bed, or having a portion of them post workout then saving the bulk of them to an evening refeed meal. For now going to see how this works out.

I like boldened, as you prolly know..best for adispose reduction & metabolism boost combined, IMO
still doing this myself, tho I don't know how much longer I will..some point I will eliminate those and space carbs appropriately thru day

[wasme]

I like boldened, as you prolly know..best for adispose reduction & metabolism boost combined, IMO
still doing this myself, tho I don't know how much longer I will..some point I will eliminate those and space carbs appropriately thru day

Sorry guys are you saying besides post workout carbs, to have the rest prior to bedtime? As helps with fat reduction/metabolism boost???