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

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    Looks like things are going we'll brother! Big strong lifts. And those negatives are just sick nasty :P

    ​" If you're looking for a work horse.......I'm no Clydesdale."

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    Quote Originally Posted by MrKleen73 View Post
    Alright back again this time it was a pull day.
    Took 1 scoop IGNITE 2, 1 scoop Creatrona, one scoop Apple BCAA SAA in pre workout mix upon rising and then another scoop of BCAA SAA in my water bottle and went of to the gym. Was majorly energized by the time I got into the gym.


    Tempo 2-0-1, Reps 3-5 on compounds and 6-8 on isolation, 90 seconds rest


    Wide Grip Weighted Pull Ups - BWx5, BW+10 x5, BW+25 x4, BW+25 x3 - This was pretty hard, I have not done wide grip pull ups in a long time.

    Barbell Bent Over Rows - 135x5, 225x5, 275x4 - I had not done these in a while too and was decently impressed with 4 reps at 275 considering the 2 second negatives.

    Bent Over DB Dead Stop Rows 80x8, 90x8, 110x8 - again numbers are looking very solid. I can't complain at all about them.

    Face Pulls - 130x8, 140x8, 150x8 - These felt great, a bit challenging to post up to do them at the 140 and 150 but felt great on the rear delts.

    Barbell Curls - 135x5, 135x4, 135x3 - Man these were really hard especially the last reps of the second and 3rd set and required a little body english to get to the top but the 2 second negatives were very strict. This is much heavier lifting than I have been doing for biceps.

    DB Curls - 45x5, 40x8, 40x5, 35x6 - Biceps were just toasty by this time. Was a great workout.

    Crunches - 15 reps with 2 second negatives every 15 seconds for 5 minutes. Man talk about abs burning. One of the bricks in my upper abs got cramped up at the end, lets me know I was killing them.

    Matt just changed up my macros a bit, I am back to 250 grams of carbs a day every day for a little bit. Protein came down a tiny bit to adjust for the calories. I think things are going really well.
    That's me onbb curls too, those negatives will bring tears to your eyes... one of the most beneficial ways to get it done though...
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    Idk if this has been answered but what class are you planning on competing in?

    And do you know how much tickets to the show will be?

    I live about 3 hours away from Houston so I could POSSIBLY make it out there depending on school and such.
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    Quote Originally Posted by StephenGarcia View Post
    Idk if this has been answered but what class are you planning on competing in?

    And do you know how much tickets to the show will be?

    I live about 3 hours away from Houston so I could POSSIBLY make it out there depending on school and such.
    Ill be there for sure broham! Ill look today and see how much tickets are but I think they were like 25 last year.

    ​" If you're looking for a work horse.......I'm no Clydesdale."
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    Next year I should time my trip to see my brother-in-law in Houston (Kingwood) around this event!
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    Quote Originally Posted by wasme View Post
    Next year I should time my trip to see my brother-in-law in Houston (Kingwood) around this event!
    Who knows man. Next year we still might have a Freak competing

    ​" If you're looking for a work horse.......I'm no Clydesdale."
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    Quote Originally Posted by Montego1 View Post
    Who knows man. Next year we still might have a Freak competing
    ..that Freak will be you...
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    Quote Originally Posted by DreamWeaver View Post
    That's me onbb curls too, those negatives will bring tears to your eyes... one of the most beneficial ways to get it done though...
    Yeah, it was pretty intense, I really to get these arms up a little by the show.

    Quote Originally Posted by StephenGarcia View Post
    Idk if this has been answered but what class are you planning on competing in?

    And do you know how much tickets to the show will be?

    I live about 3 hours away from Houston so I could POSSIBLY make it out there depending on school and such.
    That would be awesome! I think the tickets are $25 unless going to VIP tables. As far as the class if you mean weight class I would have to be a light heavy weight, I can't see myself coming in under 176 lbs or over 198. I will most likely do the Open and the Masters.

    Quote Originally Posted by Montego1 View Post
    Ill be there for sure broham! Ill look today and see how much tickets are but I think they were like 25 last year.
    Great, I can't wait! We need to get together at the Nationals in Dallas, I will be there, my cousin who lives in Dallas, and then Jeff (OnlyChevy6) are going to be there.

    Quote Originally Posted by wasme View Post
    Next year I should time my trip to see my brother-in-law in Houston (Kingwood) around this event!
    Definitely but Houston area has a lot of shows too so you could go to many of them.
    Quote Originally Posted by Montego1 View Post
    Who knows man. Next year we still might have a Freak competing
    Yeah that would be awesome, I can definitely see you on the stage!
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    Oh yeah... I was up all night last night and didn't get my leg workout in. I will have to try to squeeze it in tomorrow morning if I can. Having that Graduation Party for my son so the schedule is extremely tight right now. I am so ready for Saturday when this is over and the stress levels can go back to normal, and most of my time won't be dedicated to getting the house in check. Good news is that the painting and what not is going to be a permanent improvement made for a 1 day event. So I will get to appreciate all the work after the stress factor is gone.
    Live Hard, Laugh Hard, Love Hard and Heal Fast! - KLEEN
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    Okay guys here for another update, workouts went well this past week even though I was feeling pretty rough. I was too busy to log all of it and too busy now to try to remember all of my workouts. Tonight is going to be a higher rep workout on legs and tomorrow will be a push day.

    I was not feeling well at all this past week, but was still strong as a bull. Thank goodness for the wonderful IGNITE 2, or I would have never made it through the workouts. I just could not get in as much food as Matt wanted me too. I gave it my best shot but had some issues that just plain made me feel ill about halfway through my meals up until Friday. I am feeling better and will be able to hit my food targets this week thankfully.

    On a good note I leaned up dramatically this week, dropping 3.5 lbs, some of which was glycogen and water. You can definitely see in my pictures that I made a huge dent in the fat / water that was on my body. The pictures don't really even justify how much leaner I look in person. I am really happy with the way things are going and hope that I can stick around this weight while leaning up as we go. Hopefully I can start my bridge soon and make that an easy possibility.

    Here are the pictures to show the progress and baby I like what I see.

    Name:  6-10-13 Progress Montage Relaxed 202.1 lbs post.jpg
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    Look at that ab definition coming in, WooHoo! You can even see them on my left side when turned and that is the one that is the least developed.
    Name:  6-10-13 Progress Montage Flexed 202.1 lbs post.jpg
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    Chest really showing more definition even through all the hair. Back definitely more defined and Front Double by my lower chest fat is tucking up under my chest a lot more. I love how things are going in spite of 2 weeks of not feeling well at all.

    Hopefully all is well from here on out and I don't have any more issues with not feeling well. My distractions at home are over also, see all of this illness was going on while preparing for my sons graduation party, painting the interior of the house and getting food together for 40 people at the party. He is graduated now and I am very proud and very relieved to be able to get back on an easier schedule with all of my workouts and food. Making time and arranging time for food & workouts has been a lot harder than I expected with all of that going on. I am not complaining I wouldn't give the experience up for the world but I am happy it is all over now too.
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    Quote Originally Posted by MrKleen73 View Post
    Back really showing more definition even through all the hair.
    yep - errr, wait sorry got this confused with another log i was following

    progress continues, now you're thru the blip..back on track
    all is looking well my friend
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    Quote Originally Posted by snagencyV2.0 View Post
    yep - errr, wait sorry got this confused with another log i was following

    progress continues, now you're thru the blip..back on track
    all is looking well my friend
    Hey now! lol

    Lookin mean and lean Kleen
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    Quote Originally Posted by Danb2285 View Post
    Hey now!


    dammit man..busted
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    Quote Originally Posted by Danb2285 View Post
    Hey now! lol

    Lookin mean and lean Kleen
    Thanks!!!
    Quote Originally Posted by snagencyV2.0 View Post


    dammit man..busted
    LMAO, that is some seriously funny stuff there. Now stop

    before he bonks you on the head and steals your Beef Jerky!
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    Kleen ... the change each week is above impressive.. damn...
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    Quote Originally Posted by wasme View Post
    Kleen ... the change each week is above impressive.. damn...
    Thanks! I was very happy to see after the chaos that was this week that I came out looking better on the other end. Now to see if we can hit a bit of recomp.
    Live Hard, Laugh Hard, Love Hard and Heal Fast! - KLEEN
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    Nice work Kleen!
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    Thanks Rick! Won't be long and things are really going to start popping. I can just see it.
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    Looking Damn good. The shoulders on side relaxed show the improvement very well.

    ​" If you're looking for a work horse.......I'm no Clydesdale."
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    Yah can see the corner is being turned now with those pics... so you're 18 weeks out now and I am 19. I start prep a week from Sunday.
    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 Montego1 View Post
    Looking Damn good. The shoulders on side relaxed show the improvement very well.
    Thanks Monte, I was thinking the same thing about my shoulders, they seem more square and you can see each head now.

    Quote Originally Posted by DreamWeaver View Post
    Yah can see the corner is being turned now with those pics... so you're 18 weeks out now and I am 19. I start prep a week from Sunday.
    Thanks Doug, I am giving it hell right now I hope to be able to do some recomping over the next few weeks with calories up around 2650. We shall see how my body responds. I think it will do well, so far everything BOSS BODY has had me do I have responded pretty well too. With this everything I do is part of prep but the actual pure cutting portion of the prep won't kick in for me for another month. Right now the goal is to recomp. I think he wants to see if he can keep me at or over 200 until I am in the single digits.

    So about the workout from this morning, let me just say this...

    Mutha of all that is Holy! I did legs this morning with the new suggestion on my squats from Boss Body, talk about both humbling and abusive. I loved / hated it!

    I started by taking a scoop of IGNITE 2, 1 Scoop of Creatrona, and 1 scoop of Apple Fusion BCAA SAA, then put 1 scoop of BCAA SAA in my intra drink as well. Good stuff, and a great way to start a fasted training session!

    Legs 4 second negatives 6-8 reps on compounds 10-12 isos 5 sets each 60 seconds rest

    Barbell squats with heels touching and feet out in a V - 135x8, 155x8, 175x8, 1895x7, 195x5 - WOW! Between the four second negatives and the foot placement I thought I was gonna fall out. My quads were burning my core got fried, and the 60 seconds rest had me breathing heavier than a bulldog in a heat wave! As a matter of fact my legs were already starting to try and buckle if I bent them to much when walking between sets.

    Leg press heels touching feet in a V - 450x8, 8, 7 - Again my quads were burning and fried. I thought I might be able to go up but holy crap that was just not in the cards. Pump was even a bit painful by the time I finished my last.

    Hack squat - 185x8, 185x1 - my left side lower back started getting a twinge in it the end of the first set. I did one rep on the second set and knew if I kept going it would be a show stopper. This particular Hack Squat Machine the platform for your feet is at an extreme angle and it forces your hips to roll to even get to parallel. Just extremely poor design. Next time I will add sets of leg press to make up for this since I am simply boycotting this machine completely.

    Leg extensions - 90x8, 100x6, 70x6 - My quads just did not have anything left by this time. The heels touching stance put more emphasis on them than any pressing and squatting I have ever done and they were simply wiped out. I am almost ashamed of these numbers even though I was doing 4 second negatives.

    Cybex Kneeling Single Leg Curl - 25 lbs plus wait of apparatus seems to be about 25 lbs x12, x12, x11.5 - SInce each set took about a minute per leg I just went back and forth between each leg with no rest between legs.

    Seated Leg Curl - 70x12, 70x11, 70x9 - Man my hamstrings were burning like a California Wildfire! I mean this bordered on ridiculous with the 4 second negatives.

    Roman Chair Hyper extensions - 12, 8, 7 - I did these instead of Stiff Leg Dead Lifts because my lower back was still tweaking and the release of compression on these were going to be more important to release the tightness instead of aggravate it while still hitting the glute ham tie in.

    So Matt called the squats he had me do Duck Squats I have to say that it may not be the correct name but man it is appropriate because I am already walking like FrankenDuck!
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    Quote Originally Posted by MrKleen73 View Post

    Thanks Monte, I was thinking the same thing about my shoulders, they seem more square and you can see each head now.

    Thanks Doug, I am giving it hell right now I hope to be able to do some recomping over the next few weeks with calories up around 2650. We shall see how my body responds. I think it will do well, so far everything BOSS BODY has had me do I have responded pretty well too. With this everything I do is part of prep but the actual pure cutting portion of the prep won't kick in for me for another month. Right now the goal is to recomp. I think he wants to see if he can keep me at or over 200 until I am in the single digits.

    So about the workout from this morning, let me just say this...

    Mutha of all that is Holy! I did legs this morning with the new suggestion on my squats from Boss Body, talk about both humbling and abusive. I loved / hated it!

    I started by taking a scoop of IGNITE 2, 1 Scoop of Creatrona, and 1 scoop of Apple Fusion BCAA SAA, then put 1 scoop of BCAA SAA in my intra drink as well. Good stuff, and a great way to start a fasted training session!

    Legs 4 second negatives 6-8 reps on compounds 10-12 isos 5 sets each 60 seconds rest

    Barbell squats with heels touching and feet out in a V - 135x8, 155x8, 175x8, 1895x7, 195x5 - WOW! Between the four second negatives and the foot placement I thought I was gonna fall out. My quads were burning my core got fried, and the 60 seconds rest had me breathing heavier than a bulldog in a heat wave! As a matter of fact my legs were already starting to try and buckle if I bent them to much when walking between sets.

    Leg press heels touching feet in a V - 450x8, 8, 7 - Again my quads were burning and fried. I thought I might be able to go up but holy crap that was just not in the cards. Pump was even a bit painful by the time I finished my last.

    Hack squat - 185x8, 185x1 - my left side lower back started getting a twinge in it the end of the first set. I did one rep on the second set and knew if I kept going it would be a show stopper. This particular Hack Squat Machine the platform for your feet is at an extreme angle and it forces your hips to roll to even get to parallel. Just extremely poor design. Next time I will add sets of leg press to make up for this since I am simply boycotting this machine completely.

    Leg extensions - 90x8, 100x6, 70x6 - My quads just did not have anything left by this time. The heels touching stance put more emphasis on them than any pressing and squatting I have ever done and they were simply wiped out. I am almost ashamed of these numbers even though I was doing 4 second negatives.

    Cybex Kneeling Single Leg Curl - 25 lbs plus wait of apparatus seems to be about 25 lbs x12, x12, x11.5 - SInce each set took about a minute per leg I just went back and forth between each leg with no rest between legs.

    Seated Leg Curl - 70x12, 70x11, 70x9 - Man my hamstrings were burning like a California Wildfire! I mean this bordered on ridiculous with the 4 second negatives.

    Roman Chair Hyper extensions - 12, 8, 7 - I did these instead of Stiff Leg Dead Lifts because my lower back was still tweaking and the release of compression on these were going to be more important to release the tightness instead of aggravate it while still hitting the glute ham tie in.

    So Matt called the squats he had me do Duck Squats I have to say that it may not be the correct name but man it is appropriate because I am already walking like FrankenDuck!
    Sounds awesome Frankenduck...what the duck....

    How did your knees feel during the v type squat and leg press?

    More strain or less strain on the joints and surrounding tissue?
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    Honestly the strain seemed to all be on the muscle, I was working my azz off not to let the knees go forward, really sitting back into the squat and a really deep arch in my back to keep me upright as possible. We shall see how the knees feel tomorrow and the next day. I typically do my close stance squats with my heels about 9-12 inches apart, toes pointed more forward and do them ATG.

    Lately I have been working a little more to generate power so my width is about shoulder width and I only go to just below parallel.

    I would not recommend these V Squats to you or anyone who actually has any pre-existing knee issues though. If my knees are aching tomorrow I won't do them again. I had a pretty reliable source warn me these can cause a Snag by putting some extra stress on the miniscus, but I wont mention any names... So these may be a one and done thing and just to close stance ATG work.
    Live Hard, Laugh Hard, Love Hard and Heal Fast! - KLEEN
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  24. Diamond Member
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    lol you are so smooth and subtle
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    Very subtle. Need my Little Orphan Annie decoder ring to figure out this hidden message

    ​" If you're looking for a work horse.......I'm no Clydesdale."
  26. Elite Member
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    Quote Originally Posted by MrKleen73 View Post
    Okay guys here for another update, workouts went well this past week even though I was feeling pretty rough. I was too busy to log all of it and too busy now to try to remember all of my workouts. Tonight is going to be a higher rep workout on legs and tomorrow will be a push day.

    I was not feeling well at all this past week, but was still strong as a bull. Thank goodness for the wonderful IGNITE 2, or I would have never made it through the workouts. I just could not get in as much food as Matt wanted me too. I gave it my best shot but had some issues that just plain made me feel ill about halfway through my meals up until Friday. I am feeling better and will be able to hit my food targets this week thankfully.

    On a good note I leaned up dramatically this week, dropping 3.5 lbs, some of which was glycogen and water. You can definitely see in my pictures that I made a huge dent in the fat / water that was on my body. The pictures don't really even justify how much leaner I look in person. I am really happy with the way things are going and hope that I can stick around this weight while leaning up as we go. Hopefully I can start my bridge soon and make that an easy possibility.

    Here are the pictures to show the progress and baby I like what I see.

    <img src="http://anabolicminds.com/forum/attachment.php?attachmentid=82 408"/>
    Look at that ab definition coming in, WooHoo! You can even see them on my left side when turned and that is the one that is the least developed.
    <img src="http://anabolicminds.com/forum/attachment.php?attachmentid=82 409"/>

    Chest really showing more definition even through all the hair. Back definitely more defined and Front Double by my lower chest fat is tucking up under my chest a lot more. I love how things are going in spite of 2 weeks of not feeling well at all.

    Hopefully all is well from here on out and I don't have any more issues with not feeling well. My distractions at home are over also, see all of this illness was going on while preparing for my sons graduation party, painting the interior of the house and getting food together for 40 people at the party. He is graduated now and I am very proud and very relieved to be able to get back on an easier schedule with all of my workouts and food. Making time and arranging time for food & workouts has been a lot harder than I expected with all of that going on. I am not complaining I wouldn't give the experience up for the world but I am happy it is all over now too.
    OK so wtf. I'm gone for a few days, check back in and you've dropped like 3% bf in a week. You're not human. Not human at all
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    Quote Originally Posted by snagencyV2.0 View Post
    lol you are so smooth and subtle
    Why thank you Sir!

    Quote Originally Posted by Montego1 View Post
    Very subtle. Need my Little Orphan Annie decoder ring to figure out this hidden message
    You better give that back to her Daddy Warbucks!

    Quote Originally Posted by cswalczakny View Post
    OK so wtf. I'm gone for a few days, check back in and you've dropped like 3% bf in a week. You're not human. Not human at all
    Thanks, and what I am is...



    Sore today but feeling great. I do shoulder and arm dominant upper body workout today. Chest and Back will be maintained for a bit but not the main focus of the work until my arms and side / rear delts come up a little more.

    Unless I get the plan in more detail as of right now it will look like this

    Partial Side raises (top half) 5 sets 12 reps
    Hang & Swing Destroyers = Drop sets as on video
    Wide Barbell Shoulder Press, or Up and Overs x5

    Chins 5 sets 12 reps
    Spider Curls 3 sets 12 reps
    Hammer Curls

    Dips or CGBP - probably dips 5 reps
    Decline Skulls 3 sets 12 reps
    Cable Tri Extensions 3 sets 12 reps

    Wide Grip Pull up or pull downs -3 sets 12 reps
    Dead Stop Rows 3 sets 12 reps

    Incline Bench 3 sets 12 reps
    Flys or Cross Overs 3 sets 12 reps
    Live Hard, Laugh Hard, Love Hard and Heal Fast! - KLEEN
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  28. Elite Member
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    Quote Originally Posted by MrKleen73 View Post
    Why thank you Sir!


    You better give that back to her Daddy Warbucks!



    Thanks, and what I am is...



    Sore today but feeling great. I do shoulder and arm dominant upper body workout today. Chest and Back will be maintained for a bit but not the main focus of the work until my arms and side / rear delts come up a little more.

    Unless I get the plan in more detail as of right now it will look like this

    Partial Side raises (top half) 5 sets 12 reps
    Hang & Swing Destroyers = Drop sets as on video
    Wide Barbell Shoulder Press, or Up and Overs x5

    Chins 5 sets 12 reps
    Spider Curls 3 sets 12 reps
    Hammer Curls

    Dips or CGBP - probably dips 5 reps
    Decline Skulls 3 sets 12 reps
    Cable Tri Extensions 3 sets 12 reps

    Wide Grip Pull up or pull downs -3 sets 12 reps
    Dead Stop Rows 3 sets 12 reps

    Incline Bench 3 sets 12 reps
    Flys or Cross Overs 3 sets 12 reps
    thats funny because when I wrote that I thought of that song and fourty-six and two by tool
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    Quote Originally Posted by cswalczakny View Post

    thats funny because when I wrote that I thought of that song and fourty-six and two by tool
    I SO wanna do you right now! (homo? You bet your sweet @ss!)
    Where it all started

    http://anabolicminds.com/forum/35-older/217572-one-can-never.html
  30. Elite Member
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    Quote Originally Posted by 1ifeblood View Post
    I SO wanna do you right now! (homo? You bet your sweet @ss!)
    lol! its not homo its bromo
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    Quote Originally Posted by cswalczakny View Post

    thats funny because when I wrote that I thought of that song and fourty-six and two by tool
    Tool is one of my faves!
  32. Senior Member
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    Quote Originally Posted by cswalczakny View Post

    lol! its not homo its bromo
    No no...in this case it's definitely homo. No question about it. <shrugs>

    Not only one of my favorite bands but also one of my favorite songs.
    Where it all started

    http://anabolicminds.com/forum/35-older/217572-one-can-never.html
  33. Diamond Member
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    Hey I have and ass like an onion, big, round and looks so good it brings tears to your eyes... Homo attention is just a given...
    Live Hard, Laugh Hard, Love Hard and Heal Fast! - KLEEN
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  34. Senior Member
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    Quote Originally Posted by MrKleen73 View Post
    Hey I have and ass like an onion, big, round and looks so good it brings tears to your eyes... Homo attention is just a given...
    You had me at, "hey".
    Where it all started

    http://anabolicminds.com/forum/35-older/217572-one-can-never.html
  35. Diamond Member
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    Quote Originally Posted by MrKleen73 View Post
    Hey I have and ass like an onion, big, round and looks so good it brings tears to your eyes... Homo attention is just a given...
    Kleen gotsa bootay...
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  36. Elite Member
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    Quote Originally Posted by 1ifeblood View Post
    No no...in this case it's definitely homo. No question about it. <shrugs>

    Not only one of my favorite bands but also one of my favorite songs.
    it is one of their best. love hooker with a penis too
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    Quote Originally Posted by cswalczakny View Post

    it is one of their best. love hooker with a penis too
    Not bad for a young whippersnapper eh?

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  38. Diamond Member
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    Quote Originally Posted by cswalczakny View Post
    one my best was a hooker with a penis
    Really?
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    Quote Originally Posted by cswalczakny View Post

    it is one of their best. love hooker with a penis too
    Who DOESN'T love a hooker with a penis? I mean really!
    Where it all started

    http://anabolicminds.com/forum/35-older/217572-one-can-never.html
  40. Diamond Member
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    Quote Originally Posted by 1ifeblood View Post
    Who DOESN'T love a hooker with a penis? I mean really!
    .....I prefer them without and big bolt ons! lol
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