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

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    Quote Originally Posted by MrKleen73 View Post
    Wow that sounds like a lot of work. LOL


    Sure! Wouldn't be the first time one of my boys from AM have come by to lift. One year I had a buddy fly to Texas to spend time with his Sister for Thanksgiving and he came over early Thanksgiving Day and we slayed some weights in preparation for the feast! Was pretty cool actually.

    So I have to admit that since my injury I have found it increasingly harder to get my ass out of bed in the mornings. I got used to turning the alarm off and now I am doing it in my sleep. The good news is I can get a cardio based workout in at lunch, or work out in my garage tonight. I don't even have to go to the gym today to do it. WooHoo! Either way I simply need to break the habit of turning off the alarm in the morning.

    Sheesh, here are one of the conditioning workouts from that site. This one is based on running only. Looks pretty intense, I think I might fall over if I tried it right now. LOL The thing is not just to make the times but to see if you ended up running farther than everyone else on the site as well. Makes for some fun competition. I bet Para would crush this one!!!

    Endurance (Harder to Kill Endurance Test)

    For max distance.

    Run 7 min.
    Rest 6 min.
    Run 5 min.
    Rest 4 min.
    Run 3 min.
    Rest 2 min.
    Run 1 min.

    *Competitor: As prescribed
    *Established: As prescribed
    *Recruit: As prescribed
    I am gonna come kill it with you if im ever in houston. I got a buddy that lives in sugarland and were about due for a visit.

    and Ive got a toughmudder race on nov. 2! I might give that little run a try to see how I fair and how badly I get winded lol.
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    Quote Originally Posted by MrKleen73 View Post

    So I have to admit that since my injury I have found it increasingly harder to get my ass out of bed in the mornings. I got used to turning the alarm off and now I am doing it in my sleep. The good news is I can get a cardio based workout in at lunch, or work out in my garage tonight. I don't even have to go to the gym today to do it. WooHoo! Either way I simply need to break the habit of turning off the alarm in the morning.

    Sheesh, here are one of the conditioning workouts from that site. This one is based on running only. Looks pretty intense, I think I might fall over if I tried it right now. LOL The thing is not just to make the times but to see if you ended up running farther than everyone else on the site as well. Makes for some fun competition. I bet Para would crush this one!!!

    Endurance (Harder to Kill Endurance Test)

    For max distance.

    Run 7 min.
    Rest 6 min.
    Run 5 min.
    Rest 4 min.
    Run 3 min.
    Rest 2 min.
    Run 1 min.

    *Competitor: As prescribed
    *Established: As prescribed
    *Recruit: As prescribed
    I know how you feel an injury messes with your entire routine.. Those runs sound intense may try something like that with shorter times and a prowler tonight...
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    Quote Originally Posted by bcazo View Post
    I know how you feel an injury messes with your entire routine.. Those runs sound intense may try something like that with shorter times and a prowler tonight...
    Now that would be beast.
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    Nice cardio dude. My cardio has suffered horribly over the last 2 months. May have to give this a shot
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    Quote Originally Posted by MrKleen73 View Post
    Wow that sounds like a lot of work. LOL Sure! Wouldn't be the first time one of my boys from AM have come by to lift. One year I had a buddy fly to Texas to spend time with his Sister for Thanksgiving and he came over early Thanksgiving Day and we slayed some weights in preparation for the feast! Was pretty cool actually. So I have to admit that since my injury I have found it increasingly harder to get my ass out of bed in the mornings. I got used to turning the alarm off and now I am doing it in my sleep. The good news is I can get a cardio based workout in at lunch, or work out in my garage tonight. I don't even have to go to the gym today to do it. WooHoo! Either way I simply need to break the habit of turning off the alarm in the morning. Sheesh, here are one of the conditioning workouts from that site. This one is based on running only. Looks pretty intense, I think I might fall over if I tried it right now. LOL The thing is not just to make the times but to see if you ended up running farther than everyone else on the site as well. Makes for some fun competition. I bet Para would crush this one!!! Endurance (Harder to Kill Endurance Test) For max distance. Run 7 min. Rest 6 min. Run 5 min. Rest 4 min. Run 3 min. Rest 2 min. Run 1 min. *Competitor: As prescribed *Established: As prescribed *Recruit: As prescribed
    1. What time are you supposed to wake up?
    2. I will be driving through your state in late jan, early feb.
    3. That running game looks fun. I'd be good for about 3 miles in the time allotted. Let me know how you did.
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    Quote Originally Posted by iparatroop View Post
    1. What time are you supposed to wake up?
    2. I will be driving through your state in late jan, early feb.
    3. That running game looks fun. I'd be good for about 3 miles in the time allotted. Let me know how you did.
    1. 3:50 AM

    2. Let me know and we will hook up. Would be great to workout with ya, Monte lives about an hour away too. I bet we could all get together.

    3. I think I will have to build up to that, the one thing that makes my back tweak so far has been running or jogging. Notice I said above that I think I would fall over if I tried it right now. ***Damn, now that you said that I want to do it to see. Although if I did 2 miles I would be pretty impressed at this point. I wonder it says rest in between am I to actually stop and not even walk then start again, or walk on the treadmill in between. Last time I ran 2 miles (maybe 4 months ago) I ran 2 miles in about 20 minutes and that was pretty rough. Of course it had been easily 6 months prior to that for any distance running.
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    Quote Originally Posted by MrKleen73 View Post
    So I didn't get a gym workout in Saturday but I definitely got a workout in. We moved all of Jeff's stuff into his new house which was definitely a bit of a workout. Okay so now the weekend is over, and I have my garage back. My bro-in-law @Onlychevy6 moved back out this weekend so not only do I have my garage gym back but I have more room in it than ever because we got rid of a lot of junk. Plus we cleaned everything and rearranged before putting his stuff in there so now I have a nice open area to make my own for training. He left me with a dip and chin up station to add to my garage gym. Pretty awesome Dude to leave that for me. Okay just to elaborate on the garage gym because I am excited to have it back in the mix. Here is what I currently have at my disposal. Weider Power Rack with Lat Pull / Low Row set up 500lbs Olympic Free Weights plus Olympic Bar 1 Set Olympic DB Bars 110lbs Standard weights 2 sets standard DB bars 1 Dead Squat / Trap Bar Dip / Chin Up Station Standing Calve Raise & tibialis station 2 Adjustable benches 1 has a Preacher Curl & Leg attachments Body By Jake Abs & Hypers resistance machine Ab Wheel Jump Ropes Truck Tire with rope attached for pulling and other conditioning movements. Heavy Bag Reflex Bag Tower 2000 - banded resistance exercise system Floor Standing Punching / Kicking Bag Light exercise bands 5-20 lbs. Hybrid Road Bike New Addition - Propane Heater for when it is cold outside. Coming Addition - This weekend I will be going to my bosses house to pick up an Inversion Table. An inversion table is basically like a gravity boot set up except it is on a table you strap yourself in and let it lay you back. It puts your entire body into a state of traction. Elongating all of the connective tissue increasing blood flow to all of the normally compressed areas. This should help with my hip and lower back situtaion as it will not only elongate the connective tissue but will also pull my hips more into alignment as well as aiding in keeping my lower back healthy. Should help out, the plan is to use this 3 times a week for 15 minutes and see if it does anything to help. Shoot not turning down a $700 inversion table for the sweet price of $0!!! Things to purchase or make: I need some heavier training bands. Will probably start with the Mountain Dog set from Elite-FTS, and the Mobility WOD set as well. I want some battling ropes also. I found a D-I-Y site here at http://www.endofthreefitness.com/diy-corner-garage-gym/ I plan to begin adding in some of these D-I-Y projects like the prowler and a few others. So I am going to begin to make some of these things gradually. As mentioned before I really want to bring up my GPP style conditioning and add in some gymnastic type training as well, like rings, parallel bar or hand stand work. I would also like to get some rope to hang from one of my trees see if I can make a 20-25 foot climb somewhere. Tonight the plan is to hit up some sort of metabolic training in the garage when I get home. Tomorrow will be a lifting day so tonight we burn some fat! I plan to hit things up with maybe a WOD or something from online then follow it up with about 15 minutes on either the treadmill, eliptical or riding my bike for some steady state to burn off the fat the MetCon burned off.
    Kleen go to this website "Ross Training" he has ton of DIY projects on his site as well. He even khans directions to construct a Squat Cage out of wood !
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    Quote Originally Posted by HokiePride View Post
    Kleen go to this website "Ross Training" he has ton of DIY projects on his site as well. He even khans directions to construct a Squat Cage out of wood !
    Thanks Hokie, will check it out. That site I mentioned has the power rack and some squat and bench stands. I also have a big pdf of home gym projects somewhere with a ton of ideas. I just haven't looked at it in a while. If I find it I may attach it here for anyone who wants it. Just have to locate it.

    So last night started out jogging a bit to see how things were going to hold up if I tried the run test. After about 3 minutes I started noticing a bit of that pinched feeling coming back. I gave it a little bit longer to see if it would work itself out and it did not. So I stopped jogging and did a little bit of exercise then my daughter needed my help with some studying so I called it quits.

    This morning I woke up again about an hour too late, I decided to push the alarm clock farther away on the night stand so I couldn't reach it easily. That way I would have to intentionally locate the off button to turn it off. By the way you have to wonder what genius decided to put the Alarm Off button right next to the Snooze button. Seems they should be far apart to avoid accidentally turning it off trying to snooze it. I am also setting the alarm on my phone for 10 minutes after that so it annoys me too. Either way I am lifting when I get home tonight.

    So I was looking at some pics of me in August and I look basically the same there. So what happened is I lost a little muscle from not lifting and gained back what I lost in the last month I was dieting during this month off. So although I am quite frustrated at the situation it is not as bad as it seems to me when I look in the mirror.
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    Quote Originally Posted by MrKleen73 View Post
    Thanks Hokie, will check it out. That site I mentioned has the power rack and some squat and bench stands. I also have a big pdf of home gym projects somewhere with a ton of ideas. I just haven't looked at it in a while. If I find it I may attach it here for anyone who wants it. Just have to locate it.

    So last night started out jogging a bit to see how things were going to hold up if I tried the run test. After about 3 minutes I started noticing a bit of that pinched feeling coming back. I gave it a little bit longer to see if it would work itself out and it did not. So I stopped jogging and did a little bit of exercise then my daughter needed my help with some studying so I called it quits.

    This morning I woke up again about an hour too late, I decided to push the alarm clock farther away on the night stand so I couldn't reach it easily. That way I would have to intentionally locate the off button to turn it off. By the way you have to wonder what genius decided to put the Alarm Off button right next to the Snooze button. Seems they should be far apart to avoid accidentally turning it off trying to snooze it. I am also setting the alarm on my phone for 10 minutes after that so it annoys me too. Either way I am lifting when I get home tonight.

    So I was looking at some pics of me in August and I look basically the same there. So what happened is I lost a little muscle from not lifting and gained back what I lost in the last month I was dieting during this month off. So although I am quite frustrated at the situation it is not as bad as it seems to me when I look in the mirror.
    I'd still offer the Queen an Indecent Proposal for a night with you. A little BBB action of ya know what I mean.
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    Quote Originally Posted by 1ifeblood View Post
    . A little BBB action of ya know what I mean.
    Big Bald Boyscout??
    Quote Originally Posted by iparatroop View Post
    I'm usually crying when people take naked pictures of me. Fcuking childhood.
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    Quote Originally Posted by MANotaur View Post
    Big Bald Boyscout??
    THAT sounds HOT!
    A superbeast is a mythological creature created for entertainment purposes only. A superbeasts references to anabolic steroids, hormones and peptides are just that, references for entertainment purposes only.
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    Quote Originally Posted by superbeast668 View Post
    THAT sounds HOT!
    doesnt it though??
    Quote Originally Posted by iparatroop View Post
    I'm usually crying when people take naked pictures of me. Fcuking childhood.
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    I think he meant Big Bald & Beautiful, he was referring to me after all... That or it was for my Big Buff Booty! Either way it's understandable....

    So I took a pic last night of my garage gym. Most of the stuff is still pushed to one side, so I need to spread it out a bit but you can see most of the equipment if you look. Then another shot of my makeshift dead platform.

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    thats sick...like for real! i want one!
    Quote Originally Posted by iparatroop View Post
    I'm usually crying when people take naked pictures of me. Fcuking childhood.
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    Quote Originally Posted by MrKleen73 View Post
    I think he meant Big Bald & Beautiful, he was referring to me after all... That or it was for my Big Buff Booty! Either way it's understandable.... So I took a pic last night of my garage gym. Most of the stuff is still pushed to one side, so I need to spread it out a bit but you can see most of the equipment if you look. Then another shot of my makeshift dead platform. <img src="http://anabolicminds.com/forum/attachment.php?attachmentid=90 545"/> <img src="http://anabolicminds.com/forum/attachment.php?attachmentid=90 546"/>
    Big bald and beautiful? Where's my invite?!
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    Beers Between Bros...geez, what kinda guy do you think I am?
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    I'm not sure how long your drive is to work, or how much sitting you do at work, but try sitting on a lacrosse ball during those time periods and dig it in to the spot that is causing you problems. That may help relieve some of the tension you have in your glute.
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    Quote Originally Posted by 1ifeblood View Post
    Beers Between Bros...geez, what kinda guy do you think I am?
    the kind that likes to use vague acronyms?
    Quote Originally Posted by iparatroop View Post
    I'm usually crying when people take naked pictures of me. Fcuking childhood.
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    Quote Originally Posted by MANotaur View Post
    thats sick...like for real! i want one!
    Yeah I love it. Have had the cage for about 12 years now. I got it for either Christmas or
    Quote Originally Posted by superbeast668 View Post
    Big bald and beautiful? Where's my invite?!
    You have a permavite! Just holla when your in town.
    Quote Originally Posted by 1ifeblood View Post
    Beers Between Bros...geez, what kinda guy do you think I am?
    Well then... I am slightly disappointed now!
    Quote Originally Posted by iparatroop View Post
    I'm not sure how long your drive is to work, or how much sitting you do at work, but try sitting on a lacrosse ball during those time periods and dig it in to the spot that is causing you problems. That may help relieve some of the tension you have in your glute.
    Good idea. I am about over this thing bothering me.

    Tonight I lift regardless. Trying to decide what I am going to lift. Probably going to do a full body routine, maybe something like this.

    Bench, Chins, Deficit Dead Lifts with trap bar (using only 25s to get the deficit) as a tri-set for 5 rotations 60-90 seconds rest between rotations. Then follow that up with EZ Bar OH Triceps Ext, EZ Bar Curls, & DB Side Raises x3-4 rotations w/ 30-45 seconds rest between rotations... Then if I have more in me maybe some abs.

    Oh yeah just to share, here is a pic of my "Baby Girl" at the Chili's Daddy Daughter Date Night. We had a blast last week. I just now remembered to take it off my phone, she is so beautiful!!! Had to play with the exposure on it a bit because my flash washed her out a lot but she is just so damn pretty I had to share.

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    Beautiful little girl Kleen, looks like she had a blast..
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    Adorable Kleen!
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    I'm sure lifeblood could work out that sore spot on your glue with a ball alright....
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    Quote Originally Posted by iparatroop View Post
    I'm not sure how long your drive is to work, or how much sitting you do at work, but try sitting on a lacrosse ball during those time periods and dig it in to the spot that is causing you problems. That may help relieve some of the tension you have in your glute.
    Sorry bud....you're answer to everything is to sit on balls......that's not right
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    Quote Originally Posted by Montego1 View Post
    Sorry bud....you're answer to everything is to sit on balls......that's not right
    So?
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    Quote Originally Posted by MrKleen73 View Post

    Well then... I am slightly disappointed now!
    I didn't say I wouldn't slip a roofie in your beer...
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    Quote Originally Posted by Montego1 View Post
    I'm sure lifeblood could work out that sore spot on your glue with a ball alright....
    I AM a trained massage therapist!
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    Quote Originally Posted by 1ifeblood View Post
    I AM a trained massage therapist!
    Except he puts the "kink" in your back rather than working it out...
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    Quote Originally Posted by Montego1 View Post

    Sorry bud....you're answer to everything is to sit on balls......that's not right
    Studies have shown that massaging with balls can be VERY beneficial.
    Where it all started

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    Quote Originally Posted by 1ifeblood View Post
    Studies have shown that massaging with balls can be VERY beneficial.
    Says Mr TeaBag
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    Quote Originally Posted by wasme View Post
    Says Mr TeaBag
    What brand of tea? Licktem Tea?
    Live Hard, Laugh Hard, Love Hard and Heal Fast! - KLEEN
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