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

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  1. Okay so here is todays update, I kept everything moderate yesterday regarding food during the day because I had a dinner date then went to the theater to watch a dance company perform. For dinner I had a 12 Oz NY Strip, grilled asparagus and a little spaghetti with meat sauce. I would estimate my totals for the day were about 260 protein, 70 fats and 220 carbs. I can't really put up a detailed printout of that because I don't know exactly what I had. Today will be similar since we are taking the family to eat dinner then going to the monster truck rally.

    Todays lift was Chest and Triceps, going into it my arms were still a bit sore from the other day but I pushed hard anyway and got the thang done.


    Life Fitness Chest Press - 155x12, 185x12, 190x9, 185x6 - this machine is awesome although it feels much heavier than doing the same weight with a barbell. Part of what I like about it...
    Flat DB Flies - 25x12, 30x12, 30x12
    Decline Hammer Strength weight only and per side- 55x12, 70x15, 90x12, 100x12 - this one felt good and no issues!
    Was time for crossovers or flies but due to NY Resolutioners all the machines were full. To keep the pump I did 3 sets of push ups with 30 seconds rest between them
    Push Ups - 15, 12, 11
    FST-7 Free Motion Cable Crossover - 40x15, 50x15, 70x12, 70x12, 70x7, 50x11, 50x12

    Close Grip Bench - 155x13, 175x10, 165x6, 145x9
    Dips 12, 11, 9
    FST-7 Overhead Cable Triceps Extension - 100x12, 110x12, 110x12, 110x12, 110x12, 110x10, 110x12
    FST-7 Reverse Grip Cable Triceps Extensions - 80x12, 80x11, 70x12, 70x12, 70x12, 70x10, 70x11

    I can tell you my triceps are tore up at this point since they are already tired.

    Quote Originally Posted by calebsmitty View Post
    How long are your sessions lasting?
    Right about 60 minutes sometime a little over sometimes a little under but they are fast paced like no more than 1 minutes rest.
    Quote Originally Posted by snagencyV2.0 View Post
    i laffed




    (until i remembered, i'm older than kleen)
    HAHAHA!

    Quote Originally Posted by Lukef2000 View Post
    Hey kleen hope you don't mind but I stole your leg workout. Thanks for that
    Knock yourself out my legs are toast from it!
    Quote Originally Posted by packers6211 View Post
    No one and I mean no one does a log like this beast! Wicked updates all the time and love the lay outs! Kleen for Pres!
    Thank you Sir!
    Live Hard, Laugh Hard, Love Hard and Heal Fast! - KLEEN
    Current Training Log -
    http://anabolicminds.com/forum/workout-logs/276206-kleen-strong-body.html


  2. Your unreal Kleen just smashing. Everything I read your log and DW log just make me want march to come soon so I can join the 1-alpha gang.
    http://anabolicminds.com/forum/supplement-reviews-logs/216136-finaflex-1-andro.htmlCurrent log belowhttp://anabolicminds.com/forum/redefine-nutrition/226014-getting-bigger-leaner.html#post3893348
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  3. Awesome update brother. We go to the rally every year for my sons bday and we were going to go today but decided on next Saturday instead. Lemme know how it was!
    Use Code Montego15 for 15% off at milehighkratom.com

  4. Thanks Guys it was great last night. I will be going to the gym later this afternoon. I will also post of a video of Grave Digger doing an end over end in the freestyle round was pretty cool. Was the first monster truck show I have been to... Kids loved it too.
    Live Hard, Laugh Hard, Love Hard and Heal Fast! - KLEEN
    Current Training Log -
    http://anabolicminds.com/forum/workout-logs/276206-kleen-strong-body.html

  5. As long as you stay away from all the guys in cutoff tshirts dipping skoal and wearing trucker hats its a great time
    Use Code Montego15 for 15% off at milehighkratom.com
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  6. Quote Originally Posted by Montego1 View Post
    As long as you stay away from all the guys in cutoff tshirts dipping skoal and wearing trucker hats its a great time
    Precisely!
    Live Hard, Laugh Hard, Love Hard and Heal Fast! - KLEEN
    Current Training Log -
    http://anabolicminds.com/forum/workout-logs/276206-kleen-strong-body.html

  7. I didn't end up lifting today decided to have a movie day with the wife. Kept carbs extremely low today and calories under 2000.

    FOODS Calories Carbs Fat Protein Cholest Sodium Sugars Fiber
    Morning Fasting
    Ihop - Big Steak Omelete No Hashbrowns No Pancakes, 0.5 omelete 383 1g 31g 26g 0mg 0mg 0g 0g
    Eggs - Scrambled (Egg White) , 3 Large egg white 51 1g 0g 11g 0mg 165mg 0g 0g
    Egg - Large , 1 egg (53g) 70 1g 5g 6g 195mg 65mg 0g 0g
    Oscar Mayer - Turkey Bacon (50% Less Fat), 3 slice 105 0g 9g 6g 45mg 540mg 0g 0g
    Jennie-O - Turkey Breakfast Sausage Links, 0.5 Links (56g/2oz) 23 0g 1g 3g 12mg 93mg 0g 0g
    Dinner
    Generic - Top Sirloin Steak, 24 oz 1,266 0g 42g 204g 606mg 450mg 0g 0g
    TOTAL: 1,898 3g 88g 256g 858mg 1,313mg 0g 0g
    Live Hard, Laugh Hard, Love Hard and Heal Fast! - KLEEN
    Current Training Log -
    http://anabolicminds.com/forum/workout-logs/276206-kleen-strong-body.html

  8. Yah if you alter the schedule like that, sometime during the week the diet should reflect that. It's always a trade off. If I decide to have a rest day instead of doing some extra cardio that effects my total for the week.
    Unremarkable is no way to go through life... Doug

  9. Yeah when I set it up I didn't take into account that sometimes on a weekend you just want a whole day where you don't HAVE to do anything. So Sunday is going to be that day. I kept pretty much the same pattern just moved days around a little so now it will look more like this.

    Monday - AM Arms - PM Cardio or GPP
    Tuesday - Legs
    Wednesday - AM Chest & Triceps - PM Cardio or GPP
    Thurs - Cardio Only
    Friday - Back and Calves
    Saturday - Shoulders and Biceps

    I may do cardio at other times also but for sure I am going to hold myself to at least 3 cardio sessions a week. I was up to 219 this morning I don't look any worse so I think it is just a bit of muscle responding to being trained hard again after the almost a month of light to non-existent workouts.

    This morning I had a great arm workout. I did an extra 5 minutes warm up on the elliptical so I got 10 minutes and 150 calories out of that. Then I matched or beat almost every lift from my last arm workout. I don't have the exact numbers here with me but I did quiter a bit more on my Cable Over Head Triceps Extensions during my FST Sets, also improved on my Weighted Dips by 20 lbs. Seated DB Curls I got a couple more reps at the 42.5 and went heavier on EZ Bar Curls as well as getting more reps.
    Live Hard, Laugh Hard, Love Hard and Heal Fast! - KLEEN
    Current Training Log -
    http://anabolicminds.com/forum/workout-logs/276206-kleen-strong-body.html

  10. I guess u like the FST-7 huh? I had an amazing pump this morning after FST-7 straight arm lat pulldowns. Walked outside and the wind almost knocked me over with the wings being puffed out :P
    Use Code Montego15 for 15% off at milehighkratom.com

  11. Quote Originally Posted by Montego1 View Post
    I guess u like the FST-7 huh? I had an amazing pump this morning after FST-7 straight arm lat pulldowns. Walked outside and the wind almost knocked me over with the wings being puffed out :P
    I do like it, it is quite a bit more volume than I am used to. I typically only lift 3 days a week so getting used to 5 is hard when you want to add in cardio. I may still change it to 4 days a week if I can come up with a nice split that works arms twice a week but the workouts are already almost too long for my morning workouts. Yeah the pump is ridiculous. I go to a different gym for my back workouts specifically because I want to do the Cybex Pullovers as my FST sets. LOL
    Live Hard, Laugh Hard, Love Hard and Heal Fast! - KLEEN
    Current Training Log -
    http://anabolicminds.com/forum/workout-logs/276206-kleen-strong-body.html

  12. Yeah I wish our golds had one of those.
    Use Code Montego15 for 15% off at milehighkratom.com

  13. Quote Originally Posted by MrKleen73 View Post
    I do like it, it is quite a bit more volume than I am used to. I typically only lift 3 days a week so getting used to 5 is hard when you want to add in cardio. I may still change it to 4 days a week if I can come up with a nice split that works arms twice a week but the workouts are already almost too long for my morning workouts. Yeah the pump is ridiculous. I go to a different gym for my back workouts specifically because I want to do the Cybex Pullovers as my FST sets. LOL
    I looked at i t Chirs and it's a good concept but here is what I would do iwth it, keep your 3 days but add the 7 sets for lagginng body parts. I was going to start doing this but forgot. Even if you work full body just schedule 3 body parts per week to do at the end of your workout. I think my alterations will be pretty solid. Just apply the basic concept to your own lifting style.
    Unremarkable is no way to go through life... Doug

  14. Yeah I have thought of doing something like that too but I am going to give this a few full weeks of hitting it. I really do like the singular work and if I were not trying to hit arms twice a week it would be different. However I am really trying to bring them up without going to crazy heavy. So this is what I am trying I think it is working well just an adjustment. Once I know how well it works as is I can modify it or just take the FST-7 sets.
    Live Hard, Laugh Hard, Love Hard and Heal Fast! - KLEEN
    Current Training Log -
    http://anabolicminds.com/forum/workout-logs/276206-kleen-strong-body.html

  15. still killing it up in here i see!!

  16. Quote Originally Posted by bmftisftw View Post
    still killing it up in here i see!!
    Yes Sir!
    Live Hard, Laugh Hard, Love Hard and Heal Fast! - KLEEN
    Current Training Log -
    http://anabolicminds.com/forum/workout-logs/276206-kleen-strong-body.html

  17. Kleen have you thought of dropping dips for a while to see how that effects your shoulder?

  18. Quote Originally Posted by MrKleen73 View Post
    Yeah I have thought of doing something like that too but I am going to give this a few full weeks of hitting it. I really do like the singular work and if I were not trying to hit arms twice a week it would be different. However I am really trying to bring them up without going to crazy heavy. So this is what I am trying I think it is working well just an adjustment. Once I know how well it works as is I can modify it or just take the FST-7 sets.
    I am not a big advocate of hitting arms twice a week either, which is another reason I didn't really bond with this protocol.
    Unremarkable is no way to go through life... Doug

  19. Quote Originally Posted by calebsmitty View Post
    Kleen have you thought of dropping dips for a while to see how that effects your shoulder?
    No, it is not an issue with the rotator cuff dips don't have any effect on it. I only go to 90 degrees or just under now though after learning that going much deeper is not good on the rotator cuff. The only things that have any effect are incline bench and shoulder press if I put my elbows too far back and now even that is minimal. I did choose to not do the inclines on my last chest workout and go with a few different exercises. Doc thinks I just roughed up a spot of cartilage on my posterior labrum, but that it will heal on it's own with use of an Anti-Inflammatory and avoiding the things that cause me discomfort when I do them. I think with in another few weeks I will be right as rain.
    Live Hard, Laugh Hard, Love Hard and Heal Fast! - KLEEN
    Current Training Log -
    http://anabolicminds.com/forum/workout-logs/276206-kleen-strong-body.html

  20. Quote Originally Posted by MrKleen73 View Post

    No, it is not an issue with the rotator cuff dips don't have any effect on it. I only go to 90 degrees or just under now though after learning that going much deeper is not good on the rotator cuff. The only things that have any effect are incline bench and shoulder press if I put my elbows too far back and now even that is minimal. I did choose to not do the inclines on my last chest workout and go with a few different exercises. Doc thinks I just roughed up a spot of cartilage on my posterior labrum, but that it will heal on it's own with use of an Anti-Inflammatory and avoiding the things that cause me discomfort when I do them. I think with in another few weeks I will be right as rain.
    Glad to hear it doesn't warrant going under the knife-
    http://anabolicminds.com/forum/powerlifting-strongman/240580-road-derby-cup.html

  21. I started doing all bench press movements with tucked elbows and relatively narrow grip. This has taken alot of stress off my shoulders. Havn't had any problems once I did that.

    Just recently since I have added volume my left shoulder has started to go numb toward the end of my chest training, very annoying, I'm assuming it is due to swelling from the pump.

  22. I did not lift today since I I am going to the Rockets and Clippers game tonight with Oufinny. No need for me to get up at 3:50 when I will be up late and have a couple beers tonight. I also decided to go ahead and revamp my workout program to a 4 days plit but still basing it off of FST-7 and also getting in 2 triceps and biceps workouts a week for a little while.

    Here is what it looks like as of right now. Some of the days may be switched around but I think it is a decent lay out. I took advantage of the pump and work I would get from chest and back and just did an FST-7 set for the biceps with back and triceps with chest.

    Monday - Medium Intensity Cardio + Abs

    Tuesday
    Triceps - Weighted Dips x4, CG Bench x2, FST-7 Skull Krushers
    Biceps - DB Curls x4, Hammer or Pinwheel Curls x2, FST-7 Machine Preacher Curls
    Shoulders - FST-7 DB or EZ Bar Front Raise.

    Wednesday - Medium Intensity Cardio 45 minutes + Abs

    Thursday
    Quads- Squat x4, Leg Press x4, FST-7 Leg Extensions
    Hamstrings - Stiff Leg Dead Lifts x3, FST-7 Seated Leg Curl
    Calves - FST 7 Donkey Calve Raises

    Friday
    Back - Chins x5, Neutral Grip Rows x5, FST-7 Pull Overs or Straight Arm Lat Pull Down
    Biceps - FST-7 EZ Bar Curls
    Rear Delts - Reverse Flies FST-7

    Saturday
    Chest - Flat DB or HS Bench x5 , FST-7 Cable Cross Over or Pec Deck
    Shoulders - DB or HS Shoulder Press x5, FST-7 Machine Laterals
    Triceps - FST-7 Cable OH Triceps Ext
    Live Hard, Laugh Hard, Love Hard and Heal Fast! - KLEEN
    Current Training Log -
    http://anabolicminds.com/forum/workout-logs/276206-kleen-strong-body.html

  23. So I was talking to Snags and we decided I was going to go to a 5-6 meal a day plan again for a while to see how well my body responds, plus it will increase my eating discipline. I will stick to it for the next several months all the way up to my show just to make sure I have maximum muscle and minimum fat. Should be an interesting ride.
    Live Hard, Laugh Hard, Love Hard and Heal Fast! - KLEEN
    Current Training Log -
    http://anabolicminds.com/forum/workout-logs/276206-kleen-strong-body.html

  24. Quote Originally Posted by MrKleen73 View Post
    So I was talking to Snags and we decided I was going to go to a 5-6 meal a day plan again for a while to see how well my body responds, plus it will increase my eating discipline. I will stick to it for the next several months all the way up to my show just to make sure I have maximum muscle and minimum fat. Should be an interesting ride.
    I gotta say, from my experience 5+ meals a day keeps my energy level up thru the whole day rather than feeling groggy and lethargic after big meals. I sleep better, I have better sex, I think better... etc. Kill it Kleen! Don't try to fix what ain't broke
    Independent Review

  25. Quote Originally Posted by PalmFist View Post
    I gotta say, from my experience 5+ meals a day keeps my energy level up thru the whole day rather than feeling groggy and lethargic after big meals. I sleep better, I have better sex, I think better... etc. Kill it Kleen! Don't try to fix what ain't broke
    Fasting does not make one lethargic unless they have a very fast metabolism. I have more energy fasted than at any other time. It's eating that makes me sleepy which is natural.
    Unremarkable is no way to go through life... Doug
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