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

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  1. Forgot the NLA team has a training log up, would love to have you and your knowledge following along.

    Team NLA Performance Training Log


  2. Well once again the multi-quote is screwed up... how hard can it possibly be?

    Snags, notice I spit them out... My daughter was enjoying them though.

    Thanks AZ, she is adorable isn't she!

    Quote Originally Posted by Montego1 View Post
    I've been doing a FST-7 for the past month and absolutlely LOVE it sofar. The only bad part is doing the fascia stretches and flexes between sets makes u look like a douche in the gym lol. The pumps are amazing tho and my strength has stayed constant even tho I'm not going quite as heavy as I normally do on certain exercises.
    I just read the article on it but it didn't say I needed to do any other fascia stretches. Is that something gone into in the book or a video? Can you describe them for me a little I am familiar with the DC stretches but from the article it looked like he said he was using the massive pump for the fascia stretching. I will see if I can find anything else on it but if you could explain some of the stretches that would be awesome!


    This week is my deload week I will do 3 light weight full body workouts this week on Tuesday, Thursday, and Saturday. I am keep calories relatively low and carbs minimal to deplete myself and to increase insulin sensitivity. Next week I will be adding in Carb Back Loading into the nutritional arsenal to see if it is as good as some think. I will basically get my daily allowance for carbohydrates in the evening to fuel up for my lift the next morning. The reason I am choosing this method is two fold. One I am curious about it, and two I will need my muscles full of glycogen in the morning if I expect to have the best pump possible which is needed for FST-7.
    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. Quote Originally Posted by MrKleen73 View Post
    Snags, notice I spit them out...
    they still touched your tongue tho.

    My daughter was enjoying them though.
    cutie she is.
    i remember when mine was that age..17 now, seems like soooo long ago.

  4. Quote Originally Posted by snagencyV2.0 View Post
    they still touched your tongue tho.

    cutie she is.
    i remember when mine was that age..17 now, seems like soooo long ago.
    Yeah I only like marshmallow when it is on a marshmallow and peanut butter sandwich. I know what you mean she seemed like she was a baby and now she is so grown up. I know if I blink I am going to be teaching her how to drive before my eyes open back up fully. Time just flies by.
    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. Quote Originally Posted by MrKleen73 View Post
    Well once again the multi-quote is screwed up... how hard can it possibly be?

    Snags, notice I spit them out... My daughter was enjoying them though.

    Thanks AZ, she is adorable isn't she!

    I just read the article on it but it didn't say I needed to do any other fascia stretches. Is that something gone into in the book or a video? Can you describe them for me a little I am familiar with the DC stretches but from the article it looked like he said he was using the massive pump for the fascia stretching. I will see if I can find anything else on it but if you could explain some of the stretches that would be awesome!

    This week is my deload week I will do 3 light weight full body workouts this week on Tuesday, Thursday, and Saturday. I am keep calories relatively low and carbs minimal to deplete myself and to increase insulin sensitivity. Next week I will be adding in Carb Back Loading into the nutritional arsenal to see if it is as good as some think. I will basically get my daily allowance for carbohydrates in the evening to fuel up for my lift the next morning. The reason I am choosing this method is two fold. One I am curious about it, and two I will need my muscles full of glycogen in the morning if I expect to have the best pump possible which is needed for FST-7.
    Fst7 stretches are more like the old school type stretches. But alternate the stretch with the flex. So during the 30-45s rest stretch the muscle. Then after the second set, flex/pose the target muscle.
    The DVD is motivational lol. Jay and Phil are monsters.
    RecoverBro ELITE
    •   
       


  6. Quote Originally Posted by mattrag View Post
    Fst7 stretches are more like the old school type stretches. But alternate the stretch with the flex. So during the 30-45s rest stretch the muscle. Then after the second set, flex/pose the target muscle.
    The DVD is motivational lol. Jay and Phil are monsters.
    I may have to look around for that one.
    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. TIPS FOR MAXIMUM GROWTH
    * Do heavy, basic movements first: A stronger muscle is a bigger muscle and vice versa. Heavy compound exercises done in the base workout prior to the last movement are crucial for three reasons: they build size, density and strength, which in turn, allow for the use of heavier weight for 7s.
    * Rest less: To supersaturate the muscles, rest no more than 30-45 seconds between sets to keep blood in the muscles.
    * Contract: Flex the target muscle for 30 seconds between sets to put further pressure on the fascia.
    * Stretch: Stretching needs to be done during the workout, while the muscle is pumped--in addition to before and after--to further loosen the fascia. Hold each stretch for 30 seconds. Alternate stretching and flexing (stretch after the first set, flex after the second set, etc.).
    * All year long: This technique can be used both offseason and precontest. The reps will be lower in the offseason and higher precontest.

    Like mattrag said. I just flex the entire time after one set then stretch the entire rest period the next set. The set after flexing is exscuriating (spellcheck) but its all for the greater good!
    FINAFLEX PRODUCT EDUCATOR ---- WWW.FINAFLEX.COM

    Use code Montego15 for 15% off at MileHighKratom.com

  8. Quote Originally Posted by calebsmitty View Post
    Love those rep PRs. Makes your balls bigger. It's a fact.
    Awesome. That is all...
    Independent Review

  9. Quote Originally Posted by DreamWeaver View Post

    Oh fug I better stay away from them ... my balls are already too big...
    Lol
    Independent Review

  10. Quote Originally Posted by Montego1 View Post
    TIPS FOR MAXIMUM GROWTH
    * Do heavy, basic movements first: A stronger muscle is a bigger muscle and vice versa. Heavy compound exercises done in the base workout prior to the last movement are crucial for three reasons: they build size, density and strength, which in turn, allow for the use of heavier weight for 7s.
    * Rest less: To supersaturate the muscles, rest no more than 30-45 seconds between sets to keep blood in the muscles.
    * Contract: Flex the target muscle for 30 seconds between sets to put further pressure on the fascia.
    * Stretch: Stretching needs to be done during the workout, while the muscle is pumped--in addition to before and after--to further loosen the fascia. Hold each stretch for 30 seconds. Alternate stretching and flexing (stretch after the first set, flex after the second set, etc.).
    * All year long: This technique can be used both offseason and precontest. The reps will be lower in the offseason and higher precontest.

    Like mattrag said. I just flex the entire time after one set then stretch the entire rest period the next set. The set after flexing is exscuriating (spellcheck) but its all for the greater good!
    Nice is the 30-45 seconds just between the FST-7 sets or all of the 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

  11. If i go through this whole log id get a hard drive of knowledge

  12. Its 1-1.5 mins between regular sets and 30 seconds between the fst-7 sets only. Treat the non 7's like you would any other regular working set.
    FINAFLEX PRODUCT EDUCATOR ---- WWW.FINAFLEX.COM

    Use code Montego15 for 15% off at MileHighKratom.com

  13. So today was my first deload workout and the first time I did any pushing with the shoulder. It got little bit rough but it was not too bad. I am going to avoid shoulder pressing for the rest of the week and when I go on Thursday it will be an Arm and Leg day only. All isolation exercises on arms and legs.

    Took measurements before the gym
    Right Arm 17.25
    Left arm 17.5
    Shoulders 53.25
    Chest 48.25
    Waist 36
    Hips 41.25
    Quads 26

    Those measurements are of me at 213.5 lbs not too bad for being in PCT but I am a bit too soft now. Basically I have maintained weight but my body fat has increased somewhat. I think at 205 I would look pretty money.

    Here is what the lift looked like:

    Rest periods were 30 seconds between sets.

    HIIT on Rowing Machine 10 minutes - 140 cals

    Hammer Strength Iso-lateral decline chest press - 60x12 x 4 sets (no pain here)

    Hammer Strength Iso-lateral row supinated grip - 57.5x12 x 4 sets

    Life Fitness Shoulder Press 80x12, 50x12 - Started to feel sensitive so lowered the weight, still felt sensitive so stop pressing and moved on.
    Cybex Lateral Raise - 50x12 x 2 set
    Free Motion Station Rear Delt Cable Flies - 20x12 x 2 sets

    Leg Press - 355x12 x4 sets

    Moderate Intensity Interval Cardio on Elliptical 20 minutes 296 calories
    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. Quote Originally Posted by Montego1 View Post
    Its 1-1.5 mins between regular sets and 30 seconds between the fst-7 sets only. Treat the non 7's like you would any other regular working set.
    Okay that is what I thought just wanted to make sure I understood it correctly.
    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. Quote Originally Posted by MrKleen73 View Post
    So today was my first deload workout and the first time I did any pushing with the shoulder. It got little bit rough but it was not too bad. I am going to avoid shoulder pressing for the rest of the week and when I go on Thursday it will be an Arm and Leg day only. All isolation exercises on arms and legs.

    Took measurements before the gym
    Right Arm 17.25
    Left arm 17.5
    Shoulders 53.25
    Chest 48.25
    Waist 36
    Hips 41.25
    Quads 26
    Looking good bro. I got shoulder issues too and do my best to work around it. The FST-7 rocks. I've been using it for a little over a year now, not for every workout maybe like every other week I'll incorporate it into all my major muscle groups.
    Independent Review

  16. Ah shoulder problems, we all have them...
    Unremarkable is no way to go through life... Doug

  17. Quote Originally Posted by PalmFist View Post
    Looking good bro. I got shoulder issues too and do my best to work around it. The FST-7 rocks. I've been using it for a little over a year now, not for every workout maybe like every other week I'll incorporate it into all my major muscle groups.
    Thanks! I am thinking I will really enjoy it. I will probably keep rest down to about 1 minute on my normal work sets for upper body then 60-90 seconds on lower body that should help keep the extreme weight from being lifted on my shoulder due to cumulative fatigue.


    Quote Originally Posted by DreamWeaver View Post
    Ah shoulder problems, we all have them...
    Yes Sir, I think I am recovering really well even though there was sensetivity during the training I have no residual pain which is a good sign. I am being religous about taking my Aleve but it wont be too much longer. Tomorrow I am just working arms and legs no pressing or pulling movements involving much with the shoulders other than stabilization. Saturday I will test the same machine again and see if there is any discomfort. If not I will give myself the go ahead to begin pushing more next week. If not then I will work around it, there are other things I can do.
    Live Hard, Laugh Hard, Love Hard and Heal Fast! - KLEEN
    Current Training Log -
    http://anabolicminds.com/forum/workout-logs/276206-kleen-strong-body.html

  18. Well the shoulder was still pretty sensitive today during training. I got through it and am no worse for the wear but I will not be able to start FST-7 next week. I think I am going to start the big Dumbbell Giant Set circuit for at leas a few weeks to keep the weight down but muscle up. It always seems to do the trick in this situation. Lots of blood getting to the shoulder but no overly heavy weight.

    3 times a week alternating between the 2 workouts.

    Dumbbell Workout 1 20 reps each exrecise/ 3 giant sets no rest between exercises and or rotations if possible. I will start out with 25lbs on larger exercises and 17.5 on smaller ones.

    Dead Lifts

    Flat Bench Press

    Squat

    Wide DB Bent over Rows (elbows out)

    Romanian Dead Lift

    DB Shrugs

    Arnold press

    Lunge Squats

    DB Curls



    Dumbbell Workout 2

    DB Squat

    Incline DB Press

    DB Front Squats

    One Arm DB Row

    Romanian Dead Lift

    Overhead DB Press

    Step Up

    Lateral Raise

    Bench Dip


    I will also be adding in a 4rth workout which will be an Arm Day. I feel I can at least make some progress in the arms while maintaining the rest of my body and increasing my overall conditioning. Speaking of conditioning I signed up with Jeff and Matt to run in the Warrior Dash in March. Last night I decided to give running on the treadmill a try and managed to run 2 miles on a slight incline without stopping. Jogging at an average of 5mp not hooking it or anything but considering I have not run in a while that was pretty impressive. After that I put it to lower speed and walked on a steep incline for another 20 minutes.
    Live Hard, Laugh Hard, Love Hard and Heal Fast! - KLEEN
    Current Training Log -
    http://anabolicminds.com/forum/workout-logs/276206-kleen-strong-body.html

  19. wow yeah, pretty big cardio session for first time back.
    kudos.

  20. Quote Originally Posted by snagencyV2.0 View Post
    wow yeah, pretty big cardio session for first time back.
    kudos.
    Thanks it was one of those tests where I started out thinking I would run a few minutes then walk then run but I just kept tacking new finishing points onto the run. Now by 2 miles I was pretty much done as in the last 3/10 I was just going for it on sheer will power.

    This mornings workout was

    30 seconds rest between sets and on the supersets there was absolutely no rest just back and forth.

    DB Front Raises 20x10 x 5 sets
    Lateral Raises 20x10 x 5 sets this is where I felt sensitivity and had to adjust form. Was able to complete them with "pain" per-say but mild discomfort.

    Super Set A
    DB Curls
    20x15, 20x15, 20x15, 20x10, 20x15
    Rear Delt Reverse Flies 50x10, 60x10 x 4 sets

    Super Set B
    Straight Arm Peck Deck - 110x10 x 5 set - had to adjust form so that I was not taking my elbows back past my shoulders. I normally get a good stretch but that got me into the area that is irritated.
    Overhead Triceps Extensions with 45lb plate x10 x 5 sets

    Leg Press - 445x10 x 5 sets

    Completed 30 sets in 29 minutes...
    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. Quote Originally Posted by MrKleen73 View Post
    Thanks it was one of those tests where I started out thinking I would run a few minutes then walk then run but I just kept tacking new finishing points onto the run. Now by 2 miles I was pretty much done as in the last 3/10 I was just going for it on sheer will power.

    This mornings workout was

    30 seconds rest between sets and on the supersets there was absolutely no rest just back and forth.

    DB Front Raises 20x10 x 5 sets
    Lateral Raises 20x10 x 5 sets this is where I felt sensitivity and had to adjust form. Was able to complete them with "pain" per-say but mild discomfort.

    Super Set A
    DB Curls 20x15, 20x15, 20x15, 20x10, 20x15
    Rear Delt Reverse Flies 50x10, 60x10 x 4 sets

    Super Set B
    Straight Arm Peck Deck - 110x10 x 5 set - had to adjust form so that I was not taking my elbows back past my shoulders. I normally get a good stretch but that got me into the area that is irritated.
    Overhead Triceps Extensions with 45lb plate x10 x 5 sets

    Leg Press - 445x10 x 5 sets

    Completed 30 sets in 29 minutes...
    Dang nice work out!
    RecoverBro ELITE

  22. Quote Originally Posted by MrKleen73 View Post
    Thanks it was one of those tests where I started out thinking I would run a few minutes then walk then run but I just kept tacking new finishing points onto the run. Now by 2 miles I was pretty much done as in the last 3/10 I was just going for it on sheer will power.

    This mornings workout was

    30 seconds rest between sets and on the supersets there was absolutely no rest just back and forth.

    DB Front Raises 20x10 x 5 sets
    Lateral Raises 20x10 x 5 sets this is where I felt sensitivity and had to adjust form. Was able to complete them with "pain" per-say but mild discomfort.

    Super Set A
    DB Curls 20x15, 20x15, 20x15, 20x10, 20x15
    Rear Delt Reverse Flies 50x10, 60x10 x 4 sets

    Super Set B
    Straight Arm Peck Deck - 110x10 x 5 set - had to adjust form so that I was not taking my elbows back past my shoulders. I normally get a good stretch but that got me into the area that is irritated.
    Overhead Triceps Extensions with 45lb plate x10 x 5 sets

    Leg Press - 445x10 x 5 sets

    Completed 30 sets in 29 minutes...
    That looks like one of those Kleen workouts from days past that makes most mortal men hurl before getting through it....NICE!
    Recoverbro Elite
    "This is what we've been working on"

  23. Quote Originally Posted by RickRock13 View Post
    That looks like one of those Kleen workouts from days past that makes most mortal men hurl before getting through it....NICE!
    Yes Sir it is back to intensity via lack of rest for a while. I need to get healed up, and in better over all physical condition.
    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. I am beat up I will be traveling so will take a week off then a deload week. Then we start getting serious.
    Unremarkable is no way to go through life... Doug

  25. 30 sets in 29 mins is intense kleen!

  26. Quote Originally Posted by DreamWeaver View Post
    I am beat up I will be traveling so will take a week off then a deload week. Then we start getting serious.
    Sounds good, I can't wait to follow along in that one. I started looking at options for shows but right now I am not counting on it until my shoulder heals up.

    There is a show close by in The Woodlands the Branch Warren which is July 16th, then one in Houston on Oct 12 The Texas State Championships. Right now those are what I am eyeballing as possibilities. Then again 6/20/13 in Austin... I want to be able to do 2 shows just not sure which ones and I would like to be "on" for them if possible since it will keep size.

    Quote Originally Posted by Lukef2000 View Post
    30 sets in 29 mins is intense kleen!
    Thanks!!!
    Live Hard, Laugh Hard, Love Hard and Heal Fast! - KLEEN
    Current Training Log -
    http://anabolicminds.com/forum/workout-logs/276206-kleen-strong-body.html

  27. I was going to go to the Branch Warren show last year but my wife got put in the hospital and I didn't make it. If you compete in that show or the one in Houston I will be there rooting u on brotha!
    FINAFLEX PRODUCT EDUCATOR ---- WWW.FINAFLEX.COM

    Use code Montego15 for 15% off at MileHighKratom.com

  28. It's my impression that a lot of the people who do more than one show don't actually peak untill the final show.
    Unremarkable is no way to go through life... Doug

  29. Quote Originally Posted by Montego1 View Post
    I was going to go to the Branch Warren show last year but my wife got put in the hospital and I didn't make it. If you compete in that show or the one in Houston I will be there rooting u on brotha!
    Sweet, most of this depends on my shoulder of course. I think it will recover in plenty time though. I will be doing the one in Houston for sure, the Branch or the Austin shows are kind of up in the air.

    Quote Originally Posted by DreamWeaver View Post
    It's my impression that a lot of the people who do more than one show don't actually peak until the final show.
    Precisely, If I do the earlier one it will be more of the tune up for the second show. I have not done it in a long time and expect more out of this one. The one in Houston in Oct is the one I want to peak for for sure but going through it all a couple months before would really help things out. Especially with getting the loose skin tight. As long as my shoulder heals up and I can start moving more weight I will buy my competition card in about 6 weeks. That gives me time to see where my shoulder is.


    My calves are pretty sore today, not insane but I limp a bit when I first get up after sitting or lying down for a while. After about 20-30 feet they loosen up but yeah that 2 mile run put the hurt on 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

  30. Competition card? I like to hear that bro! Nice job on that run.
    PEScience Representative
    http://pescience.com/insider http://facebook.com/pescience
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