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

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  1. I didn't know they had Wild Turkey's in Texas
    Unremarkable is no way to go through life... Doug


  2. 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
    Live Hard, Laugh Hard, Love Hard and Heal Fast! - KLEEN
    Current Training Log -
    http://anabolicminds.com/forum/workout-logs/276206-kleen-strong-body.html
    •   
       


  3. 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.
    Live Hard, Laugh Hard, Love Hard and Heal Fast! - KLEEN
    Current Training Log -
    http://anabolicminds.com/forum/workout-logs/276206-kleen-strong-body.html

  4. 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
    Independent Review

  5. 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.
    Live Hard, Laugh Hard, Love Hard and Heal Fast! - KLEEN
    Current Training Log -
    http://anabolicminds.com/forum/workout-logs/276206-kleen-strong-body.html
    •   
       


  6. 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.
    Unremarkable is no way to go through life... Doug

  7. 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
    Independent Review

  8. 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
    Current Training Log -
    http://anabolicminds.com/forum/workout-logs/276206-kleen-strong-body.html

  9. 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.
    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. Ouch sucks when the wheels are sore! Man i love those almonds I eat them about every day.
    OG Avenger-HULK SMASHING TIME!

  11. 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.
    Unremarkable is no way to go through life... Doug

  12. 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
    Live Hard, Laugh Hard, Love Hard and Heal Fast! - KLEEN
    Current Training Log -
    http://anabolicminds.com/forum/workout-logs/276206-kleen-strong-body.html

  13. 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.
    Live Hard, Laugh Hard, Love Hard and Heal Fast! - KLEEN
    Current Training Log -
    http://anabolicminds.com/forum/workout-logs/276206-kleen-strong-body.html

  14. Nice numbers Kleen! Very impressive skull crushers.
    PEScience Representative
    http://pescience.com/insider http://facebook.com/pescience

  15. 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.

  16. 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
    Current Training Log -
    http://anabolicminds.com/forum/workout-logs/276206-kleen-strong-body.html

  17. 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.
    Unremarkable is no way to go through life... Doug

  18. Check out Elite. The Orange are medium, grey is a little more resistance but not too much.

  19. 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.
    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 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
    Current Training Log -
    http://anabolicminds.com/forum/workout-logs/276206-kleen-strong-body.html

  21. Bands are awesome. We have a love hate relationship lol

  22. 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 had tennis elbow about 6 months ago. There was no way I could neutral grip tri extensions without ridiculous pain.
    Independent Review

  23. Quote Originally Posted by MrKleen73 View Post

    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.
    ^^ these are money for sure
    Independent Review

  24. Quote Originally Posted by PalmFist View Post
    I had tennis elbow about 6 months ago. There was no way I could neutral grip tri extensions without ridiculous pain.
    I do them declined and not that hard on the elbows, narrow thumbless grip on a strait bar. your come to the top of your head an push out. Yes it's for the third head, does that better than any exercise.
    Unremarkable is no way to go through life... Doug

  25. I wish my gym had a decline hammer press.
    PEScience Representative
    http://pescience.com/insider http://facebook.com/pescience

  26. Quote Originally Posted by LiveToLift View Post
    I wish my gym had a decline hammer press.
    I love that exercise. I can kill it much easier than decline bench because I can go to failure without a spotter.



    Sorry I've been absent Kleen! Trying to get caught up here and still have some more reading to do.

    Entering my first show end of March! I'm doing men's physique for my first and started prep now (8 weeks out). Prep should be a breeze considering I'm pretty close to being in condition already. I'm actually more ripped now than I've ever been! Thanks for all the help you've given me the last couple years. I owe you a lot of credit for the progress ive made
    Recoverbro Elite
    "This is what we've been working on"

  27. Quote Originally Posted by RickRock13 View Post

    I love that exercise. I can kill it much easier than decline bench because I can go to failure without a spotter.

    Sorry I've been absent Kleen! Trying to get caught up here and still have some more reading to do.

    Entering my first show end of March! I'm doing men's physique for my first and started prep now (8 weeks out). Prep should be a breeze considering I'm pretty close to being in condition already. I'm actually more ripped now than I've ever been! Thanks for all the help you've given me the last couple years. I owe you a lot of credit for the progress ive made
    You and Kleen have good history.

    In a totally homo kinda way!
    PEScience Representative
    http://pescience.com/insider http://facebook.com/pescience

  28. Quote Originally Posted by DreamWeaver View Post
    I do them declined and not that hard on the elbows, narrow thumbless grip on a strait bar. your come to the top of your head an push out. Yes it's for the third head, does that better than any exercise.
    Yeah that would put them pretty much at the same angle as the way I do them. I do them on a cambered bar with thumbless grip.
    Quote Originally Posted by LiveToLift View Post
    I wish my gym had a decline hammer press.
    Yeah I really love that bad boy. Love the Hammer Strength Wide Chest press too.
    Quote Originally Posted by RickRock13 View Post
    I love that exercise. I can kill it much easier than decline bench because I can go to failure without a spotter.



    Sorry I've been absent Kleen! Trying to get caught up here and still have some more reading to do.

    Entering my first show end of March! I'm doing men's physique for my first and started prep now (8 weeks out). Prep should be a breeze considering I'm pretty close to being in condition already. I'm actually more ripped now than I've ever been! Thanks for all the help you've given me the last couple years. I owe you a lot of credit for the progress ive made
    Excellent Rick, I guess you are logging that on your other forum huh? May have to log in over there and look it up. Same screen name?
    Quote Originally Posted by LiveToLift View Post
    You and Kleen have good history.

    In a totally homo kinda way!
    Don't hate on the Bromance!

    I am taking it easy today it is my 40th Birth Day, just enjoying my cross over into being middle age. Made it a carb load after a week of very low carbs.
    Live Hard, Laugh Hard, Love Hard and Heal Fast! - KLEEN
    Current Training Log -
    http://anabolicminds.com/forum/workout-logs/276206-kleen-strong-body.html

  29. Speaking of I am starting a new log next week and will post it up in here. I got my new bottle of PX Black and will be starting it, will also be logging it with my wife as a joint log. Weekend after next I start a run with 4 caps 550XD and either 4 caps 1-Alpha, or 1-Andro just depends on if 1-Alpha is available to me by then or not. If so it will be 1-Alpha. Will be lots of fun.
    Live Hard, Laugh Hard, Love Hard and Heal Fast! - KLEEN
    Current Training Log -
    http://anabolicminds.com/forum/workout-logs/276206-kleen-strong-body.html

  30. Happy birthday bud
    Purus labs Rep
    doin it mountain dog style in here come along for the shred fest-http://anabolicminds.com/forum/workout-logs/229302-danbs-mountain-dog.html
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