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

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    Following this one. Followed Dreamweavers and learned a lot. Even decided to try some FinaFlex products.
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    Alright this thing is getting moving. I am trying to decide if I want to go lift tonight or go in the morning and on Sunday. Just really depends on what the wife and kiddos want to do.

    I kept my diet on point yesterday, these were my macros for the day.
    Totals
    2,574 calories,
    171 carbs,
    65 fats,
    333 protein,
    27 fiber

    I woke up this morning looking both lean and pretty full. The new carb rotation is really agreeing with my body. I think we will definitely be able to see some nice changes this week. I will get in either 250 or 350 in carbs tomorrow depending on if I have time for cardio, then another 175 day before pictures so I should be full but not overboard. Very happy with the changes that are taking place.
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    Quote Originally Posted by MrKleen73 View Post
    Alright this thing is getting moving. I am trying to decide if I want to go lift tonight or go in the morning and on Sunday. Just really depends on what the wife and kiddos want to do.

    I kept my diet on point yesterday, these were my macros for the day.
    Totals
    2,574 calories,
    171 carbs,
    65 fats,
    333 protein,
    27 fiber

    I woke up this morning looking both lean and pretty full. The new carb rotation is really agreeing with my body. I think we will definitely be able to see some nice changes this week. I will get in either 250 or 350 in carbs tomorrow depending on if I have time for cardio, then another 175 day before pictures so I should be full but not overboard. Very happy with the changes that are taking place.
    I've been keeping my carbs more consistent and having very small re feeds and I'm pretty sure I'm leaning out again. Weight is holding around 230ish but the abs are coming out some more. Glad you are enjoying the diet bubba!
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    Quote Originally Posted by turff49 View Post
    Following this one. Followed Dreamweavers and learned a lot. Even decided to try some FinaFlex products.
    Great decision. Did you decide to log any of them?
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    Quote Originally Posted by MrKleen73 View Post
    Alright this thing is getting moving. I am trying to decide if I want to go lift tonight or go in the morning and on Sunday. Just really depends on what the wife and kiddos want to do.

    I kept my diet on point yesterday, these were my macros for the day.
    Totals
    2,574 calories,
    171 carbs,
    65 fats,
    333 protein,
    27 fiber

    I woke up this morning looking both lean and pretty full. The new carb rotation is really agreeing with my body. I think we will definitely be able to see some nice changes this week. I will get in either 250 or 350 in carbs tomorrow depending on if I have time for cardio, then another 175 day before pictures so I should be full but not overboard. Very happy with the changes that are taking place.
    20 weeks out now so numbers make sense for your situation.
    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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    +1 in to learn and see how its done... Im cutting up too.
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    Sorry for the lack of updates. I got hit with an all weekend and into the week Honey Do... I got home Friday and we went and got paint and started painting all the hallways and living areas. We are still not done, it was a bit crazy. So Saturday knowing I had a limited time we went to the gym and I did my legs, was supposed to start with squats but the racks were all in use so I started with leg press first. I went a bit heavier on the leg press this time since I was fresh.

    Leg Press Feet Low and close together to activate quads - 60 seconds rest - 630x10, 720x10, 720x10, 720x10, 810x10, 810x10, 810x10, 810x10 - Squat rack opened up so I moved over to the Squats before someone took them.

    Squats 90 seconds rest - 135x8, 225x8, 315x8, 365x5, 385x5, 385x3, 395x3, 395x3

    I was out of time here, all of the waiting around for leg machines really cut into the workout but I still got plenty of work done.

    Sunday off and painting all day


    Monday - Chest and Back

    Superset A = 10x10 & 60 seconds rest
    HS Incline Chest Press (weight per side)
    - 95x10, 95x10, 105x10, 10, 10, 10, 10, 10, 10, 9.5 almost made that last rep but couldn't get it.
    Wide Grip Lat Pull Down - 170x10, 190x10, 10, 210x10, 10, 10, 10, 10, 10, 9.5 gave it hell trying to get 10 but just wasn't happening.

    Superset B - 4x10-12, 60 seconds rest
    DB Flat Bench Press - 80x12, 95x12, 95x10, 80x11 - Was very hard but impressed I got this heavy after 10x10 pressing.
    HS Row Pronated Grip - 70x12, 70x12, 75x12, 75x11 - I was pulling hard by the end it was some serious work even at this lower weight.

    FST-7 Free Motion Cable Cross Over - 45x12, 45x12, 12, 12, 12, 12, 20 - I change the angles on a few sets of this and then pushed for maximum reps on last set because someone interrupted my rest period and I ended up resting about 90 seconds.

    FST-7 Close Neutral Grip Cable Rows 150x12, 12, 180x12, 12, 12, 12, 10 - Talk about a massive pump, arms were popped out off my sides, swollen up like I was stung by bees!

    Okay so here are my pictures from Monday morning 211.2 lbs dry weight. I am thickening up and still leaning gradually. THings are going really well at this point.

    Name:  5-27-13 progress flexed.jpg
Views: 257
Size:  190.8 KB

    Name:  5-27-13 progress relaxed.jpg
Views: 258
Size:  266.5 KB
    Live Hard, Laugh Hard, Love Hard and Heal Fast! - KLEEN
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    Quote Originally Posted by MrKleen73 View Post
    Sorry for the lack of updates. I got hit with an all weekend and into the week Honey Do... I got home Friday and we went and got paint and started painting all the hallways and living areas. We are still not done, it was a bit crazy. So Saturday knowing I had a limited time we went to the gym and I did my legs, was supposed to start with squats but the racks were all in use so I started with leg press first. I went a bit heavier on the leg press this time since I was fresh.

    Leg Press Feet Low and close together to activate quads - 60 seconds rest - 630x10, 720x10, 720x10, 720x10, 810x10, 810x10, 810x10, 810x10 - Squat rack opened up so I moved over to the Squats before someone took them.

    Squats 90 seconds rest - 135x8, 225x8, 315x8, 365x5, 385x5, 385x3, 395x3, 395x3

    I was out of time here, all of the waiting around for leg machines really cut into the workout but I still got plenty of work done.

    Sunday off and painting all day


    Monday - Chest and Back

    Superset A = 10x10 & 60 seconds rest
    HS Incline Chest Press (weight per side)
    - 95x10, 95x10, 105x10, 10, 10, 10, 10, 10, 10, 9.5 almost made that last rep but couldn't get it.
    Wide Grip Lat Pull Down - 170x10, 190x10, 10, 210x10, 10, 10, 10, 10, 10, 9.5 gave it hell trying to get 10 but just wasn't happening.

    Superset B - 4x10-12, 60 seconds rest
    DB Flat Bench Press - 80x12, 95x12, 95x10, 80x11 - Was very hard but impressed I got this heavy after 10x10 pressing.
    HS Row Pronated Grip - 70x12, 70x12, 75x12, 75x11 - I was pulling hard by the end it was some serious work even at this lower weight.

    FST-7 Free Motion Cable Cross Over - 45x12, 45x12, 12, 12, 12, 12, 20 - I change the angles on a few sets of this and then pushed for maximum reps on last set because someone interrupted my rest period and I ended up resting about 90 seconds.

    FST-7 Close Neutral Grip Cable Rows 150x12, 12, 180x12, 12, 12, 12, 10 - Talk about a massive pump, arms were popped out off my sides, swollen up like I was stung by bees!

    Okay so here are my pictures from Monday morning 211.2 lbs dry weight. I am thickening up and still leaning gradually. THings are going really well at this point.

    Name:  5-27-13 progress flexed.jpg
Views: 257
Size:  190.8 KB

    Name:  5-27-13 progress relaxed.jpg
Views: 258
Size:  266.5 KB
    dude, your back is thick as fu*k! I'm trying like hell to get a spread like that but having some trouble getting it to grow :/ everything else is growing like crazy!
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    Quote Originally Posted by cswalczakny View Post

    dude, your back is thick as fu*k! I'm trying like hell to get a spread like that but having some trouble getting it to grow :/ everything else is growing like crazy!
    pull ups....pull ups ....pull ups
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    Late but in to learn how it's done!! Go get it Kleen looking great bro!!
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    Quote Originally Posted by edje007 View Post
    pull ups....pull ups ....pull ups
    I know I know! Isn't there a pill I can take and just sleep my way to huge lats? lol
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    Quote Originally Posted by cswalczakny View Post
    I know I know! Isn't there a pill I can take and just sleep my way to huge lats? lol
    Yes if you can get to where you can sleep holding an iron cross on the rings your lats will just grow and grow.

    Live Hard, Laugh Hard, Love Hard and Heal Fast! - KLEEN
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    Quote Originally Posted by MrKleen73 View Post

    Yes if you can get to where you can sleep holding an iron cross on the rings your lats will just grow and grow.

    YouTube Link: https://www.youtube.com/watch?v=HZbee93OIdo
    Good effing grief!
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    Quote Originally Posted by MrKleen73 View Post
    Yes if you can get to where you can sleep holding an iron cross on the rings your lats will just grow and grow.

    holy crap
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    Cool shyt....

    We had Yuri van Gelder....lord of the rings

    Amazing athletes

    Quote Originally Posted by cswalczakny View Post
    holy crap
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    I was always mesmerized by these guys. I wanted to be a gymnast when I was a kid so bad. I knocked myself out more than once teaching myself front and rear hand spring, areal cart wheels, front flips, even got to where I could do a round off into a back flip which was awesome.
    Live Hard, Laugh Hard, Love Hard and Heal Fast! - KLEEN
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    Great workouts Kleen, and your progress pics show noticeable change!

    Vid is impressive as hell.
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    Getting closer by the day.....amazing changes since the start but it's too be expected with the Kleen Machine
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    Kleen is getting more ripped by the day. Comparing these pics to those early on really shows the work and dedication. It's like the sculpture that shows a chiseled body coming out of a block of stone. Congrats and keep it going!
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    Quote Originally Posted by MrKleen73 View Post
    Sorry for the lack of updates. I got hit with an all weekend and into the week Honey Do... I got home Friday and we went and got paint and started painting all the hallways and living areas. We are still not done, it was a bit crazy. So Saturday knowing I had a limited time we went to the gym and I did my legs, was supposed to start with squats but the racks were all in use so I started with leg press first. I went a bit heavier on the leg press this time since I was fresh.

    Leg Press Feet Low and close together to activate quads - 60 seconds rest - 630x10, 720x10, 720x10, 720x10, 810x10, 810x10, 810x10, 810x10 - Squat rack opened up so I moved over to the Squats before someone took them.

    Squats 90 seconds rest - 135x8, 225x8, 315x8, 365x5, 385x5, 385x3, 395x3, 395x3

    I was out of time here, all of the waiting around for leg machines really cut into the workout but I still got plenty of work done.

    Sunday off and painting all day

    Monday - Chest and Back

    Superset A = 10x10 & 60 seconds rest
    HS Incline Chest Press (weight per side) - 95x10, 95x10, 105x10, 10, 10, 10, 10, 10, 10, 9.5 almost made that last rep but couldn't get it.
    Wide Grip Lat Pull Down - 170x10, 190x10, 10, 210x10, 10, 10, 10, 10, 10, 9.5 gave it hell trying to get 10 but just wasn't happening.

    Superset B - 4x10-12, 60 seconds rest
    DB Flat Bench Press - 80x12, 95x12, 95x10, 80x11 - Was very hard but impressed I got this heavy after 10x10 pressing.
    HS Row Pronated Grip - 70x12, 70x12, 75x12, 75x11 - I was pulling hard by the end it was some serious work even at this lower weight.

    FST-7 Free Motion Cable Cross Over - 45x12, 45x12, 12, 12, 12, 12, 20 - I change the angles on a few sets of this and then pushed for maximum reps on last set because someone interrupted my rest period and I ended up resting about 90 seconds.

    FST-7 Close Neutral Grip Cable Rows 150x12, 12, 180x12, 12, 12, 12, 10 - Talk about a massive pump, arms were popped out off my sides, swollen up like I was stung by bees!

    Okay so here are my pictures from Monday morning 211.2 lbs dry weight. I am thickening up and still leaning gradually. THings are going really well at this point.

    <img src="http://anabolicminds.com/forum/attachment.php?attachmentid=81 613"/>

    <img src="http://anabolicminds.com/forum/attachment.php?attachmentid=81 614"/>
    Damn kleen getting lean pretty quick!

    Quote Originally Posted by MrKleen73 View Post

    Yes if you can get to where you can sleep holding an iron cross on the rings your lats will just grow and grow.

    YouTube Link: https://www.youtube.com/watch?v=HZbee93OIdo
    That's impressive.
    Mind and Muscle board representative.
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    Def leaning out buddy. I'd say you're right on track. I like what you and Matty are doing bud. Keeping up. Oh and gotta love the honey dos :-)
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    Chris can do just what he likes with his body, just needs to set his eye on the prize, expect rapid changes...
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    Quote Originally Posted by wasme View Post
    Great workouts Kleen, and your progress pics show noticeable change!

    Vid is impressive as hell.
    Thanks! I am pushing it.

    Quote Originally Posted by Montego1 View Post
    Getting closer by the day.....amazing changes since the start but it's too be expected with the Kleen Machine
    Thanks Monte! Lots of pushing right now, diet has remained on point and training is very productive.
    Quote Originally Posted by kenpoengineer View Post
    Kleen is getting more ripped by the day. Comparing these pics to those early on really shows the work and dedication. It's like the sculpture that shows a chiseled body coming out of a block of stone. Congrats and keep it going!
    Thanks Kenpo! That is the goal, trying to hold as much mass as possible while getting leaner is a longer process then a full on cut but it is worth it in the end.
    Quote Originally Posted by Lukef2000 View Post
    Damn kleen getting lean pretty quick!



    That's impressive.
    Thanks Luke, changes are coming at a great pace. I have no complaints, even though I didn't get as much training this past weekend and beginning of the week I see changes. All of the activity with the painting and going up and down ladders all day kept me burning calories.

    Quote Originally Posted by bean5er View Post
    Def leaning out buddy. I'd say you're right on track. I like what you and Matty are doing bud. Keeping up. Oh and gotta love the honey dos :-)
    Thanks Bean! I am happy with the plan as it stands. I have about 2 more weeks then we will be adjusting to some lower calories and what not, changing to a lower volume level and keep on crushing it.
    Quote Originally Posted by DreamWeaver View Post
    Chris can do just what he likes with his body, just needs to set his eye on the prize, expect rapid changes...
    Thanks Doug! You are correct when it comes to changing my body I can get it done pretty well once I have my motivation and a plan I am confident in the execution becomes almost automatic.


    I was supposed to do some dead lifts yesterday but my lower back was aching all day. I think it has to do with all the hours on the ladder and not getting in enough water over the weekend. On top of that last night I just felt sick to my stomach and was still feeling rough this morning. It is better than yesterday but I don't want to be pulling 400+ lbs while experiencing this type of stomach discomfort or lower back pain. I will have to go lift tonight and if my lower back is not quite happy then I will just do arms and shoulders then hit the deads later in the week or something.
    Live Hard, Laugh Hard, Love Hard and Heal Fast! - KLEEN
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    Yah deads when not feeling 100% would be tough. There are a lot of exercises you could do to replace them that are almost as good though.
    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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    you need some motivation? just come to kleen's log

    one question tho bro:
    that first update pic from the 27th..weight shows 2011.2lbs..what kind of damn weight gainer are you using?
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    Quote Originally Posted by snagencyV2.0 View Post
    you need some motivation? just come to kleen's log

    one question tho bro:
    that first update pic from the 27th..weight shows 2011.2lbs..what kind of damn weight gainer are you using?
    Lol thought this as well
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    Quote Originally Posted by snagencyV2.0 View Post
    you need some motivation? just come to kleen's log

    one question tho bro:
    that first update pic from the 27th..weight shows 2011.2lbs..what kind of damn weight gainer are you using?
    Haha I have really been working on muscle density. Very impressive isn't it.


    Sorry I haven't been on much I have been sick as a dog for a few days and then my Mom just came to visit so it has been a bit rough to get on the computer. I have not been to the gym since Tuesday and am just now starting to re-hydrate. Tomorrow will be my first workout since getting ill. Although I am not 100% yet I am itching to get into the gym.

    Surprisingly I look pretty good for having been sick most of the week. I have been working hard to try to get calories in and keep them down. I am maybe a little leaner, obviously not as much progress as the last two weeks but still progress none the less. At least I think that I am a bit leaner I am sure due to not getting quite the amount of cals in as I needed. I am still going to take progress pictures tomorrow and post them up.
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    Quote Originally Posted by snagencyV2.0 View Post

    That's awesome Snag
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    Quote Originally Posted by wasme View Post
    That's awesome Snag
    that's FINAFLEX bro!
    extremely generous company, dedicated to their consumers!
    FINAFLEX Product Educator
    visit our website at finaflex.com
    contact me at snagency@finaflex.com
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