KLEEN is Recovering & Breaking PR's with Wendlers 531 & FINAFLEX! - AnabolicMinds.com - Page 11

KLEEN is Recovering & Breaking PR's with Wendlers 531 & FINAFLEX!

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    Quote Originally Posted by Danb2285 View Post
    Insane DLs dude super jealous
    fo sho
    my one weak link, and kleen gotta rub it in my face

    great work chris, always good stuff in here!
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    I second all above comments. Nice lifts bro. But bad on you for the cheat. You're a role model man. C'mon. Lolz cuz I had three iffy days last week!
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    Good DL . I'm obsessed with getting to 500. I just don't feel strong in my DL, not like I do when I squat .
    •   
       

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    Quote Originally Posted by calebsmitty View Post
    Good DL . I'm obsessed with getting to 500. I just don't feel strong in my DL, not like I do when I squat .
    Ya with equipment maybe but raw 405 for 5 would be good for me and I like raw...
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    Quote Originally Posted by DreamWeaver View Post
    Those are the numbers I would like to get raw deadlifting I will avoid the singles but 405 X 6 would be very satisfying.
    Yeah I just wanted to lift something heavy that wasn't going to hurt me as well as get an idea of how much of what I have lost as far as strength goes. I am probably only about 10-15 lbs shy of my on cycle pull. Every once in a while I like to just hit the deads hard and see what is what. I think it is a good measuring tool for me.

    Quote Originally Posted by snagencyV2.0 View Post
    fo sho
    my one weak link, and kleen gotta rub it in my face

    great work chris, always good stuff in here!
    Thanks Steve!


    Quote Originally Posted by PalmFist View Post
    I second all above comments. Nice lifts bro. But bad on you for the cheat. You're a role model man. C'mon. Lolz cuz I had three iffy days last week!
    LMAO! Me a role model? Now I do have a planned cheat on Friday that will carry partly to Saturday. Friday is my 40th birthday and well cake will be had. I will make sure to lift so it has a place to go but yes Friday is my birthday and then Saturday I think she invited our friends from Austin to come down to celebrate it too with a dinner so one can assume that day will not be stellar nutrition. I will use shakes and abstaining from other carbs and fats throughout the rest of the day so I can kind of have my way with the dinner. With my current average of 2000 cals plus a 500 cal deficit daily from exercise I do believe I am going to drop weight regardless. That being said there will be no other carb ups this week other than what I take in on Friday and Saturday.
    Live Hard, Laugh Hard, Love Hard and Heal Fast! - KLEEN
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    Quote Originally Posted by calebsmitty View Post
    Good DL . I'm obsessed with getting to 500. I just don't feel strong in my DL, not like I do when I squat .
    I am a better dead lifter than squatter, I can squat 425 for about 3 reps right now.
    Live Hard, Laugh Hard, Love Hard and Heal Fast! - KLEEN
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    Quote Originally Posted by PalmFist View Post
    Nice lifts bro. But bad on you for the cheat. You're a role model man. C'mon.
    pot

    kettle

    nuff said

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    Quote Originally Posted by snagencyV2.0 View Post
    pot

    kettle

    nuff said

    Lol saw this comin
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    Good DL . I'm obsessed with getting to 500. I just don't feel strong in my DL, not like I do when I squat .
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    I hit 425 for 5 the other day with knee wraps and belt. I felt i had a couple more in me. But I never have a partner so always stop short. My goal is 500 on both squat and DL. Just don't want to be a fat ass to get there. I know if I had remained 250-260 i would be there by now.
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    I don't really do deads often enough to be very proficient or really get my numbers up as I am very lean most of the time these days and it is very hard to get big numbers on deads for me when I am so low. That being said I am getting better at this low body fat level as time passes. I really am hitting my wheel of death hard to keep my core rock solid so I can continue to lift raw.
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    Quote Originally Posted by calebsmitty View Post
    I hit 425 for 5 the other day with knee wraps and belt. I felt i had a couple more in me. But I never have a partner so always stop short. My goal is 500 on both squat and DL. Just don't want to be a fat ass to get there. I know if I had remained 250-260 i would be there by now.
    Yeah probably but you are not far away from it on squats that is for sure and I bet your dead is not too far behind.
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    Deads are 415x4. that is my PR.
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    Lolz all around
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    Quote Originally Posted by calebsmitty View Post
    I just don't feel strong in my DL, not like I do when I squat .
    same

    Quote Originally Posted by calebsmitty View Post
    I hit 425 for 5 the other day with knee wraps and belt.
    that's one difference tho - i do everything raw
    gloves are as equipped as i get
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    Quote Originally Posted by MrKleen73 View Post
    I don't always get on during the weekend. Typically that is family time and I like to spend that time with them. Although I have some updates. This weekend I went out with a buddy and had a basic planned cheat / day of drinking some. It was actually not even much of a big deal but I did have a few drinks and a couple beers. Total calories were still under 2400 for the day.

    January 26, 2013

    Foods Calories Carbs Fat Protein Cholest Sodium Sugars Fiber
    Breakfast
    San - Platinum Isolate Supreme - All Flavors, 2.5 Scoop 275 1g 0g 68g 0mg 125mg 0g 0g
    Lunch
    Bw3 - Boneless Hot Wings, 6 pieces 528 18g 36g 30g 126mg 1,068mg 0g 0g
    Buffalo Wild Wings (Fatsecret Website) - Naked Tenders, 8 Tenders 347 7g 16g 52g 67mg 4,560mg 0g 3g
    Wild Turkey Bourbon Whiskey - 86 Proof, 4 oz 276 0g 0g 0g 0mg 0mg 0g 0g
    Shiner Beer - Bock, 24 oz. 286 25g 0g 0g 0mg 0mg 0g 0g
    Mid Afternoon Snack
    San - Platinum Isolate Supreme - All Flavors, 2 Scoop 220 1g 0g 54g 0mg 100mg 0g 0g
    Dinner
    Walmart - Boneless Skinless Chicken Breast - Cooked (3oz.), 10.5 oz cooked 385 0g 11g 74g 228mg 490mg 0g 0g
    Birds Eye-Wlg - Steamfresh Fresh Frozen Brocolli, 2 cup 60 8g 0g 2g 0mg 50mg 4g 4g
    TOTAL: 2,377 60g
    63g 280g 421mg 6,393mg 4g 7g
    Exercises Calories Minutes Sets Reps Weight
    Cardiovascular
    Strength training (weight lifting, weight training) 286 60
    Elliptical Trainer 71 5
    TOTALS: 357 65 0 0 0
    The lift for Saturday

    Barbell Incline Press - 135x10, 195x10>145x8>95x6 - I was being weary of the shoulder I was using this as a test and although I did well it was still just a tiny bit sensitive so I will avoid these for another couple weeks and stick with Hammer Strength for Inclines.

    Straight Arm Pull Downs - 75x10, 90x15>75x9>60x5 - still being careful due to the feeling from the Chest press so I did extra reps with a little lighter weight on the work set.

    Preacher Reverse Curls - 70x12, 90x8 > 70x7>50x8 nice burn and major pump here.

    DB Overhead Triceps Ext - 95x15 > 75x9 > 55x8 - Son called from taking his SAT and asked me to come get him so only did one workset then the drops. Finished legs off next day.


    January 27, 2013


    Foods Calories Carbs Fat Protein Cholest Sodium Sugars Fiber
    Breakfast
    Generic - Egg White (1) Large--Scrambled or Hardboiled, 6 egg white 102 1g 0g 22g 0mg 0mg 0g 0g
    Egg - Whole Egg, 3 piece (large - 50g) 222 1g 15g 18g 636mg 210mg 0g 0g
    Oscar Mayer - Turkey Bacon (50% Less Fat), 6 slice 210 0g 18g 12g 90mg 1,080mg 0g 0g
    Kraft Natural Shredded Cheese - Sharp Cheddar 2% Milk, 3/8 c. (28g) 120 1g 9g 11g 30mg 345mg 0g 0g
    Lunch
    San - Platinum Isolate Supreme - All Flavors, 2 Scoop 220 1g 0g 54g 0mg 100mg 0g 0g
    Dinner
    Beef - Top Sirloin, Steak, Separable Lean Only, Trimmed to 0" Fat, Select, Cooked, Broiled, 21 oz 1,050 0g 28g 181g 301mg 392mg 0g 0g
    Green Giant - Baby Brussels Sprouts & Butter Sauce, 1 cup prepared 120 18g 2g 6g 10mg 680mg 6g 6g
    TOTAL:
    2,044 22g 72g 304g 1,067mg 2,807mg 6g 6g
    Exercises Calories Minutes Sets Reps Weight
    Cardiovascular
    Strength training (weight lifting, weight training) 286 60
    Elliptical Trainer 71 5
    TOTALS: 357 65 0 0 0


    Yesterdays Lift

    Dead Lifts - 225x6, 315x6, 405x6, 455x1, 465x1, 475x1, 315x20 - Whoah buddy that set of 20 was a motha focka!
    Leg Extensions - 210x12, 250x10, 250x10 > 210x9 > 160x8
    Donkey Calve Raise Machine - 250x12, 360x10, 360x10.

    Didn't see the black and tan on the list buddy, don't forget we had one of those too!
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    Quote Originally Posted by oufinny View Post
    Didn't see the black and tan on the list buddy, don't forget we had one of those too!
    Oh Damn I was trying to remember if there was anything else. I think I may have had a buzz by then.
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    Quote Originally Posted by oufinny View Post
    Didn't see the black and tan on the list buddy, don't forget we had one of those too!
    What goes on in Houston,stays in Houston. Lol
    Always open light. Itís not what you open with, itís what you finish with. Louie Simmons
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    So late but in bro
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    Quote Originally Posted by snagencyV2.0 View Post
    same


    that's one difference tho - i do everything raw
    gloves are as equipped as i get
    If my knees feel shaky I will use knee wraps but only when I feel I need to.
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    I didn't know they had Wild Turkey's in Texas
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    Quote Originally Posted by DreamWeaver View Post
    I didn't know they had Wild Turkey's in Texas
    LMAO! We do but this variety... well there is a lack of protein in them... Try to keep consumption minimal.

    Yesterdays Eats

    January 28, 2013

    Foods Calories Carbs Fat Protein Cholest Sodium Sugars Fiber
    Breakfast
    Trunutrition Sciences - Trutein - Banana Cream, 2 Scoop (34g) 240 10g 2g 50g 40mg 200mg 2g 5g
    Planters - Mixed Nuts Less Than 50% Peanuts, 1.3 oz 28 g (about 29 pieces) 221 7g 20g 8g 0mg 117mg 1g 3g
    Lunch
    Honey Boy - Pink Salmon, Canned, 14.75 oz, 1 container (1 4/5 cups ea.) 560 0g 21g 91g 315mg 1,540mg 0g 0g
    Planters - Mixed Nuts Less Than 50% Peanuts, 1 oz 28 g (about 29 pieces) 170 5g 15g 6g 0mg 90mg 1g 2g
    Mid Afternoon Snack
    Trunutrition Sciences - Trutein - Banana Cream, 2.5 Scoop (34g) 300 13g 3g 63g 50mg 250mg 3g 6g
    Maranatha - Creamy Almond Butter (No Stir), 2 TBS (32g) 190 7g 16g 6g 0mg 60mg 3g 3g
    Kroger - Unsweetened Coconut Flakes, 4 tbsp 140 6g 12g 2g 0mg 0mg 2g 4g
    Dinner
    Green Beans - Del Monte, 1 cup 40 6g 0g 2g 0mg 580mg 2g 2g
    Walmart - Boneless Skinless Chicken Breast - Cooked (3oz.), 10.5 oz cooked 385 0g 11g 74g 228mg 490mg 0g 0g
    TOTAL: 2,246 54g 100g 302g 633mg 3,327mg 14g 25g
    Exercises Calories Minutes Sets Reps Weight
    Cardiovascular
    Tread Mill Work - Run then Walk
    533 50
    TOTALS: 533 50 0 0 0
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    This morning I woke up and my joints were extremely dry from the Formasurge I have been using and the beating that the drop sets give them. I decided to change up the workout at bit to accommodate. Going to drop the dose on the Formasurge a little bit and go into a more instinctive training mode. I need to be able to react to what my body needs as soon as I recognize it and that means I can not adhere to just one type, or style of workout. Weights, reps, exercises even the order of the splits may be changed up regularly so don't always expect the same thing from here on out.

    Wide Hammer Strength Chest Press - 45x20, 90x20, 135x10 - Wanted to get a very good warm up and wear the muscle out a little before adding in a heavier work set this was to limit total weight pushed and goes for the rest of the exercises as well. This particular machine give me one of the best chest contractions I get in the gym. All pushing exercises done with open grip to keep from stressing the elbows as much.

    Hammer Strength Pronated Grip Rows - 45x20, 75x20, 90x10 - These felt good, I did them a little slower and let them stretch me out with every rep which made me go a little lighter than normal but felt great.

    Life Fitness Shoulder Press Neutral Grip
    - 65x20, 80x20, 125x10 This was perfect, I was pushing by the end of the set of 20 with 80 then 125 ended up feeling heavy, just what I was looking for.

    Squats 135x20, 225x15, 315x5 - Man my lower back and hamstrings are still thrashed from the crazy dead lifting session on Sunday. I realized about rep 13 on 225 that I was not going to have it in the tank to do the final work set with any weight if I went to 20. Was surprised I only got 5 with 315 but then again not so much considering the nature of Sundays lift.

    No arms were done since I had a shortened time frame and my elbows were feeling a little blown so I wanted to give them an extra couple days recovery.
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    What is that, HST style? Def listen to the body bro. Regardless of what they say, pain is not weakness leaving the body. Sometimes pain is PAIN. Lol
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    Quote Originally Posted by PalmFist View Post
    What is that, HST style? Def listen to the body bro. Regardless of what they say, pain is not weakness leaving the body. Sometimes pain is PAIN. Lol
    I guess in a way it is a little HST style but really just hitting 4 compound exercises one for each part of the body other than direct arm work.

    HST would be like a warm up and 1 or two work sets so yeah it could be considered HST style in a lot of ways.
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    Quote Originally Posted by PalmFist View Post
    What is that, HST style? Def listen to the body bro. Regardless of what they say, pain is not weakness leaving the body. Sometimes pain is PAIN. Lol
    Yah there is good pain and bad pain and the wisdom to know the difference.
    Mind and Muscle Board Representative I am not a physician and any advice is solely based on personal experience with various products
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    Quote Originally Posted by MrKleen73 View Post

    I guess in a way it is a little HST style but really just hitting 4 compound exercises one for each part of the body other than direct arm work.

    HST would be like a warm up and 1 or two work sets so yeah it could be considered HST style in a lot of ways.
    Hrrm. I kinda miss HST myself. Haven't done it in like 2-3 years though. Taxing
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    Yes it is for sure. However I do love the results of full body especially when overall conditioning is a concern.
    Live Hard, Laugh Hard, Love Hard and Heal Fast! - KLEEN
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    Yesterdays summary:

    January 29, 2013

    Foods Calories Carbs Fat Protein Cholest Sodium Sugars Fiber
    Breakfast
    San - Platinum Isolate Supreme - All Flavors, 2.5 Scoop 275 1g 0g 68g 0mg 125mg 0g 0g
    Mid Morning Meal
    San - Platinum Isolate Supreme - All Flavors, 2 Scoop 220 1g 0g 54g 0mg 100mg 0g 0g
    Emerald - Cocoa Roast Almonds (Dark Choc.), 42 Almonds 300 12g 26g 12g 0mg 50mg 2g 6g
    Lunch
    Shady Brook Farms - Boneless Skinless Turkey Breast, 8 oz cooked 240 0g 1g 52g 130mg 360mg 0g 0g
    Emerald - Cocoa Roast Almonds (Dark Choc.), 31 Almonds 221 9g 19g 9g 0mg 37mg 1g 4g
    Fresh Cucumber Salad - Cucumber, Tomato, Garlic and Onion Salad, 1 cup 87 5g 7g 1g 0mg 0mg 0g 2g
    Mid Afternoon Snack
    Shady Brook Farms - Boneless Skinless Turkey Breast, 4 oz cooked 120 0g 1g 26g 65mg 180mg 0g 0g
    San - Platinum Isolate Supreme - All Flavors, 1 Scoop 110 1g 0g 27g 0mg 50mg 0g 0g
    Emerald - Cocoa Roast Almonds (Dark Choc.), 32 Almonds 229 9g 20g 9g 0mg 38mg 2g 5g
    Dinner
    Walmart - Boneless Skinless Chicken Breast - Cooked (3oz.), 7.5 oz cooked 275 0g 8g 53g 163mg 350mg 0g 0g
    Kraft Natural Shredded Cheese - Sharp Cheddar 2% Milk, 3/8 c. (28g) 120 1g 9g 11g 30mg 345mg 0g 0g
    Pace - Original Picante Salsa - Hot, 4 tbsp 20 6g 0g 0g 0mg 500mg 4g 2g
    Louisiana's Best - Crawfish Tails, 1.98 oz. 46 0g 1g 10g 79mg 106mg 0g 0g
    TOTAL:
    2,263 45g 92g 332g 467mg 2,241mg 9g 19g
    Exercises Calories Minutes Sets Reps Weight
    Cardiovascular
    Strength training (weight lifting, weight training)
    238 50
    TOTALS: 238 50

    I did not get up for cardio this morning my calves were killing me and walking was rough, and I was tired as all get out. So I went back to sleep. I will either do cardio later today or simply adjust calories to achieve further deficit.
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    Ouch sucks when the wheels are sore! Man i love those almonds I eat them about every day.
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    I am glad that most of my cardio is incorporated into my lifestyle in walking to and from work, now I don't have to do too much until the weather gets better and then I enjoy my outdoor work. In the winter I adjust my calories for less activity. Come crunch time I may not have to adjust much as my activity may be up by then.
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    Quote Originally Posted by DreamWeaver View Post
    I am glad that most of my cardio is incorporated into my lifestyle in walking to and from work, now I don't have to do too much until the weather gets better and then I enjoy my outdoor work. In the winter I adjust my calories for less activity. Come crunch time I may not have to adjust much as my activity may be up by then.
    Yeah, right now I am trying to clean up from my period of low will power and testosterone... Not happy with the current look although I am improving I hit 218 at one point during all of this. I will update in next post with current weight. Here are my eats from yesterday.

    January 30, 2013

    Foods Calories Carbs Fat Protein Cholest Sodium Sugars Fiber
    Breakfast
    San - Platinum Isolate Supreme - All Flavors, 2 Scoop 220 1g 0g 54g 0mg 100mg 0g 0g
    Mid Morning Meal
    San - Platinum Isolate Supreme - All Flavors, 1 Scoop 110 1g 0g 27g 0mg 50mg 0g 0g
    Trunutrition Sciences - Trutein - Banana Cream, 1 Scoop (34g) 120 5g 1g 25g 20mg 100mg 1g 3g
    Emerald - Cocoa Roast Almonds (Per Nut Serving), 1 oz. (23 almonds) 150 6g 13g 6g 0mg 25mg 1g 3g
    Spectrum - Organic Coconut Oil, 1 tbsp 120 0g 14g 0g 0mg 0mg 0g 0g
    Lunch
    Walmart - Boneless Skinless Chicken Breasts(Fresh-Not In Bag), 200 gr 330 0g 8g 62g 170mg 148mg 0g 0g
    Kroger - Leaf Spinach 14 oz Can, 1 container (1 1/2 cups ea.) 90 9g 2g 6g 0mg 1,140mg 0g 6g
    Planters - Mixed Nuts Less Than 50% Peanuts, 1 oz 28 g (about 29 pieces) 170 5g 15g 6g 0mg 90mg 1g 2g
    Mid Afternoon Snack
    Emerald - Cocao Roast Almonds, 1 oz. 150 6g 13g 6g 0mg 25mg 1g 3g
    San - Platinum Isolate Supreme - All Flavors, 2 Scoop 220 1g 0g 54g 0mg 100mg 0g 0g
    Dinner
    Jennio-O - Ground Turkey 93/7 Burger, 6 oz. 255 0g 12g 32g 120mg 120mg 0g 0g
    Classico Spaghetti Sauce - Tomato + Basil, 1/2 Cup 45 8g 1g 2g 0mg 400mg 5g 2g
    Green Beans - Del Monte, 1 cup 40 6g 0g 2g 0mg 580mg 2g 2g
    TOTAL:
    2,020 48g 79g 282g 310mg 2,878mg 11g 21g
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    First things first I will get into the weigh in. I got all the way up to 218 then the weight loss started, I dropped to 215 over the first few weeks of the year. I weighed in the morning at 210.5 so a total of 7.5 lbs this month but some of that was glycogen and I am definitely flat and depleted at the moment. I will do a measurement on my waist line tomorrow morning, it was a thick 37 last time I did it... I am thinking I have last at least an inch or so. Arms are beginning to get a little more vascular again and the veins going from my pecs to my shoulders are starting to pop out a little. I think I have lost about 5-7 lbs of muscle during this attempt at recovery and plan to pursue TRT during or after my next PH run. I will be starting my run about the 16th of February.

    This mornings workout went pretty well. I was feeling good so I went ahead and did the Warrior workout this morning with drop sets and everything.

    Chins - BW x12, BW+25 x8, BWx4>Assisted chins BW-60x4 Not too bad here, not my best performance ever but with the extremely low calories as of late this was a good performance.

    HS Decline Chest Press (weight per side) 126x10, 172x10>126x4>101x4 Wife added the listed weight of the bar to my sheet. However this was still a better performance than last week I got an extra rep on the heavy set with the same weight. Contraction was awesome on these, kept my abs semi crunched to put most of the emphasis on pecs.

    Lateral Raise Machine
    - 100x10, 130x10>100x5>80x5 = another good performance here also done cranching abs down and holding shoulder girdle down to isolate the delts more.

    Skull Crushers - 125x3 elbows weren't happy at this weight dropped as fast as possible to to 115x8, 105x10>85x4>65x5 - this one got my elbows a little so I found myself dropping the weight on my work set. Then again for the 2nd work set. I decided to go about 2 reps before failure on my last set and drops just to be careful with the elbow. Put some "Better Than EMU" on them after the workout to control inflammation. Works great and does not smell.

    Preacher Curls
    - 95x10, 110x9>80x4>60x5 - Not complaining about these numbers. Worked really hard to keep shoulders down to isolate the biceps.

    Leg Press - 630x12, 900x10>720x5>540x8 - Calves still a little sore and almost cramped up 2 times on the drop to 720 so even though I had a few reps in the tank I decided the smart bet was to end that drop lower the weight and keep the pace going.

    Seated Leg Curls
    - 90x10, 110x9>90x5>50x8 - Nice contractions here, was going to do Romanians but really doesn't make sense. I am already doing full dead lifts and need a curling movement in the mix to hit the full ROM of the hamstrings.
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    Nice numbers Kleen! Very impressive skull crushers.
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    Next time you do the HS Decline, add some bands to each handle. You will thank me, or hate me. The bands take it to a whole new level. I had two orange bands from EliteFTS but lost one so havn't used them like I used to. It takes a little longer to set up. But I would bet your shoulder would thank you. Eventhough Decline probably doesn't bother it.
  36. Diamond Member
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    Quote Originally Posted by calebsmitty View Post
    Next time you do the HS Decline, add some bands to each handle. You will thank me, or hate me. The bands take it to a whole new level. I had two orange bands from EliteFTS but lost one so havn't used them like I used to. It takes a little longer to set up. But I would bet your shoulder would thank you. Eventhough Decline probably doesn't bother it.
    Nice I will have to buy some bands our gym doesn't supply them unless you are being trained by one of the personal trainers of course...
    Live Hard, Laugh Hard, Love Hard and Heal Fast! - KLEEN
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    That's why I like extensions better than skull crushers, easier on the elbows and it's harder on the tri's so you use less weight.
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    Check out Elite. The Orange are medium, grey is a little more resistance but not too much.
  39. Diamond Member
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    Quote Originally Posted by DreamWeaver View Post
    That's why I like extensions better than skull crushers, easier on the elbows and it's harder on the tri's so you use less weight.
    I never get the same level of soreness from regular extensions, what I do is actually more of a French Press, I point my elbow back at about 35-45 degrees and lower the weight behind my head so it really gets that elusive 3rd head of the triceps for me. I have been doing some OH Cable triceps ext and pretty good but again I don't get as sore from them.
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  40. Diamond Member
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    Quote Originally Posted by calebsmitty View Post
    Check out Elite. The Orange are medium, grey is a little more resistance but not too much.
    Will do, thanks for the suggestion.
    Live Hard, Laugh Hard, Love Hard and Heal Fast! - KLEEN
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