KLEEN - When They Come For Me... Try and Catch Up Mutha Fugga's - AnabolicMinds.com - Page 3

KLEEN - When They Come For Me... Try and Catch Up Mutha Fugga's

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    Always in for a brother Kleen LOG. FSU!!
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    Hey everyone sorry I have been absent life has been insisting I pay my dues in other areas for a bit. I will post up some pics I took last week in here and give an update as to what has been going on in my world. Will try to get on later tonight or tomorrow to get that done.
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    Yo... just so's ya know's, been dieting and hitting it hard, don't know about you, but I think I'm catching up to a Motha-Fugga Yo!!!
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    Quote Originally Posted by MrKleen73 View Post
    Hey everyone sorry I have been absent life has been insisting I pay my dues in other areas for a bit. I will post up some pics I took last week in here and give an update as to what has been going on in my world. Will try to get on later tonight or tomorrow to get that done.
    Hope all is well!
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    Okay guys, sorry for not updating this thing in a while. I leaned back up pretty well and have also packed on a little size. I just changed my workout over to one of my own creations. I tend to prefer them to others things and this one is no different. It is what I call a top to bottom push / pull split. Basically all the push muscles from top to bottom in one workout Chest/shoulder/triceps/quads & Back width/ Back Thickness/Biceps/Hamstrings. Some of you have seen me do this in the past, however this time I incorporated some drop sets to make it a little more like my Warrior / Kleen Machine workout. I do one compound move for 3 escalating weight sets and then 2 drop sets on the main, then move to an isolation move for the target muscle with one work set that has two drops. I have 2 different workouts for each push and pull one is an 8-10 rep work out and one is a 12-15 rep workout. Rest periods are 30-40 seconds for the most part and 1 minute on things the wife and I are sharing a machine. We try to use seperate machines or benches in order to keep the pace extremely fast. It is working really well for me.

    These are my most recent pics from about 3 weeks ago I don't know exactly what my weight was there but I weighed in after carbing up some this weekend at 212 so I would estimate I am about 208 in normal condition right now and look the same as far as definition goes.


    Well damn, not sure they showed up tried to attach them. I guess we will see when I post the pics up.
    Attached Images Attached Images   
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    Quote Originally Posted by MrKleen73 View Post
    Okay guys, sorry for not updating this thing in a while.
    Quote Originally Posted by MrKleen73 View Post
    Okay guys, sorry for not updating this thing in a while.
    it was like dejavu, all over again.



    lookin full Chris, abs still showin, not too shabby at 210ish!
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    Looking incredible Kleen! So beast bro!
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    Kleen... how many times are you gonna post the exact same post???
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    lol
    kleen been partying early in the morning
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    lol that is lean for 212 though, damn the size of this guy.... I have sort of made a decision to make what I have better rather than go for size. I will bet a tad bigger on my next run in January. At my age I haft to think do I really want a lot of extra size, anywho still improving that's all I can do...
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    Thanks Gents and I my goofy browser was messing up or the site was one or the other. Just to delete those posts I had to close it out and reopen it for each one because it would go off into the internet abyss. I didn't even realize it was posting those times it was acting like it wasn't responding so I would refresh not to lose the post. Oh well better duplicated than lost.
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    Figured this would be the best place to get you fuggers attention! Starting my next cycle end of oct. or beginning of november. If you are interested in the doing Transformers 2.0 log let me know. I would love to rock another cycle with my transformer bros! :-)
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    Here is a sample of the workout I did today.
    2-0-1 tempo and 30 second rest periods

    Incline DB Bench 50x15, 75x15, 85x5>70x5>50x5
    Pec Deck - 135x15>105x6> 75x8

    Scott Press 35x15, 45x11, 40x10>30x4>20x4
    DB Front Raise 30x10>30x8>15x5

    Dips BWx15, +45x15, +70x11>+35x9>BWx6
    DB OH Triceps 75x15>60x8>50x6

    Leg Press weight is per side. (feet real low on platform) 5p x15, 6p x15, 7p x15>6p x8>4p x10
    Leg Ext 150x15>110x5>50x5

    Quote Originally Posted by LiveToLift View Post
    Figured this would be the best place to get you fuggers attention! Starting my next cycle end of oct. or beginning of november. If you are interested in the doing Transformers 2.0 log let me know. I would love to rock another cycle with my transformer bros! :-)
    HMMM... I am kind of already working on transforming but might entertain the idea of something then depending on what I have left to do. Starting pretty close to the goal is not conducive to winning a transformation contest. LOL Not sure where I will be in 4 weeks.

    So what my diet is looking like right now is a mild experiment in combination eating patterns. I am sticking with my normal macros and still doing intermittent fasting but a little differently.

    On my build days I am eating after my fasted training to take advantage of some extra anabolism there and splitting my normal build day calories and macros across the rest of the day in 2 meals and a snack or just 3 meals depending on time frames and how much I have already consumed. I am taking in predominantly protein and carbs in the morning / early afternoon then lowering carbs and taking in predominantly protein and fats in the afternoon / evening.

    A sample day would look like this - Pre workout 2 scoops of Scivation
    Post workout window - 2 scoops of Extend, 2 scoops of HumaPro, 30 grams whey isolate and 45 grams of maltodextrine immediately following the workout. 1 hour later 3 scoops Whey Isolate and 1 cup of old fashioned oats. Totals about 125 grams protein, 100 grams carbs and 10 grams fat for a total of 990 calories post workout.

    Lunch- 8-12 oz Lean meats normally chicken breast, fish or lean cut sirloin - 70-80 grams of carbs in the form of rice, potato, fruits and 1-2 cups veggies Totals average in the 56-78 grams protein, 70-80 grams carbs, 10-20 fat 594-812

    Then I either have a shake mid afternoon 2-3 scoop protein, 1 cup frozen blueberries and then finish off my macros with dinner, or have a big dinner like 16 0z lean meat, and or less and finish off my macros with a shake for dessert.

    Basically the goal is 2800-2900 cals 300 grams protein, 175-225 carbs and about 90 grams fats.
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    Quote Originally Posted by MrKleen73 View Post
    Here is a sample of the workout I did today.

    Basically the goal is 2800-2900 cals 300 grams protein, 175-225 carbs and about 90 grams fats.
    These are bulking numbers right? Please don't tell me you get to cut with 2800-2900 calories?!?!
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    Pretty sure those are cutting numbers. I'm a bit smaller than Kleen and I'm dropping about 1.5s a week at that calorie lvl
    Need2 Transformation Progress http://anabolicminds.com/forum/needtobuildmuscle-mrsupps/167648-legacyfighters-needtobuildmuscle-contest.html
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    Quote Originally Posted by Legacyfighter
    Pretty sure those are cutting numbers. I'm a bit smaller than Kleen and I'm dropping about 1.5s a week at that calorie lvl
    I wish I could cut on those kcals!
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    Quote Originally Posted by VolcomX311

    These are bulking numbers right? Please don't tell me you get to cut with 2800-2900 calories?!?!
    I'm sure he is still cutting with that figure, but remember that these are workout day cals. I'm sure his cardio/rest day cals are much lower and probably 2k or just under
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    Quote Originally Posted by VolcomX311

    These are bulking numbers right? Please don't tell me you get to cut with 2800-2900 calories?!?!
    I'm sure he is still cutting fat with that figure, but remember that these are workout day cals. I'm sure his cardio/rest day cals are much lower and probably 2k or just under
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    Quote Originally Posted by VolcomX311 View Post
    These are bulking numbers right? Please don't tell me you get to cut with 2800-2900 calories?!?!
    I would be cutting (fairly slowly) at those mumbers.. 3000 is about maintenance for me at my activity level... I am very organized though...
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    Quote Originally Posted by VolcomX311 View Post
    Please don't tell me you get to cut with 2800-2900 calories?!?!
    yes, i would hope so??
    these are solid #s for cutting, at that size + decent activity levels.
    nothing out of the ordinary here..
    but - to conceptualize it better, combining these cals with appropriate macros would perhaps better reflect the popular word "recomp".

    Quote Originally Posted by RickRock13 View Post
    I'm sure he is still cutting with that figure, but remember that these are workout day cals. I'm sure his cardio/rest day cals are much lower and probably 2k or just under
    lotta dejavu happening in this thread, again and again.
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    Yes those are my high day numbers. Rick is right my non lifting days I get in closer to 2000. Depending on activity a little higher or lower.
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    Yes those are my high day numbers. Rick is right my non lifting days I get in closer to 2000. Depending on activity a little higher or lower. I will be a little more organized soon. Been working on some other things with higher priority and no pre cooking or anything lately. I need to do things like that soon to get where I want to be though.
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    Yes those are my high day numbers. Rick is right my non lifting days I get in closer to 2000. Depending on activity a little higher or lower. I will be a little more organized soon. Been working on some other things with higher priority and no pre cooking or anything lately. I need to do things like that soon to get where I want to be though.
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    my......goodness.









    you













    guys










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    You know it has to be important when Kleen has to say it 3 or more times, right?
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    Damn Tapatalk! It said it could not connect when I tried to post that. Too Funny maybe I should change the name of this thread to The Mel Tillis thread.
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    So I'm back from the dead....actually just got back from afghanistan!!!!! It's been too long.....


    Glad to see you're still killing it my friend
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    Quote Originally Posted by MrBigPR View Post
    So I'm back from the dead....actually just got back from afghanistan!!!!! It's been too long.....


    Glad to see you're still killing it my friend
    Lazarus! Nice to see you back around Big.
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    Quote Originally Posted by MrBigPR View Post
    So I'm back from the dead....actually just got back from afghanistan!!!!! It's been too long.....


    Glad to see you're still killing it my friend
    Good to see you back brother. You know me it is a lifestyle.
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    MrBig is back, happy you are home safe.
    If my direct and cynical approach bothers you, just ignore it. I'm just saying what you need to hear ;).
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    Okay a few updates these workouts are basically 30-40 second timed rest periods when you see > that means a drop set with no rest.

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    Here is a snap shot of some vascularity I thought was pretty cool today after I broke my fast. Just sitting at desk no exercise or pump, not flexing my arm was hanging down and I noticed it. I thought it was cool and wanted to see if the phone on my camera could pick it up. Yes I know I am hairy and looking like a wooly mammoth.

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    Quote Originally Posted by MrKleen73
    Here is a snap shot of some vascularity I thought was pretty cool today after I broke my fast. Just sitting at desk no exercise or pump, not flexing my arm was hanging down and I noticed it. I thought it was cool and wanted to see if the phone on my camera could pick it up. Yes I know I am hairy and looking like a wooly mammoth.

    <img src="http://anabolicminds.com/forum/attachment.php?attachmentid=67 527"/>
    That is pretty crazy for no pump!
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    Quote Originally Posted by Lukef2000 View Post
    That is pretty crazy for no pump!
    Yeah I was pretty stoked about it. I am leaning out some more I am at 210 right now well as of Thursday morning. Same day the pic was taken. I am remaining pretty thick which is making me happy. I will give using Elite Labs Ostanish during my bridge credit for holding so much size while I am leaning out some. As as Snags mentioned it is a little more of a recomp than a full on cut. We will see how lean I get continuing what I am doing. Just adding in cardio to bring on the lean.

    Today was the first day this week I did not do any exercise this week. I have been riding my bike in the AM 8 miles at 16mph so far, I will go for a ride Sunday probably going to push about 15-20 miles, and then about 10.5 on Monday. I plan to ride in the MS150 this coming year it is a 172 mile 2 day bike ride from Houston to Austin that benefits MS. My Mother In law has MS and I plan to ride in her name, my son is doing some of the training with me so he can do it and Mrs. Kleen plans to be in tow. Trying to recruit my brother in law OnlyChevy6 into it also.

    Tomorrow is a high rep Push day. I plan to knock it out and enjoy it, but I am noticing the elbows bitching at me a little bit with the frequency and intensity. I have to cycle my intensity and frequency to combat some chronic tendonitis I gave myself a few years back. Often that means I adjust my routines on the fly, which is precisely what I will be doing here. I will more than likely move to a split of Push, Pull, and Legs, or CHest&Back / Legs / Shoulders, Traps & Arms for a while. I will put it all together this weekend and then rock it next week.
    Live Hard, Laugh Hard, Love Hard and Heal Fast! - KLEEN
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    road map veinage!

    lol @ mrs. kleen.

    and i did not know ma-in-law kleen had ms man..damn, sorry to hear.

    i missed getting out on my bike this yr, only did it twice.
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    Yeah I just got a decent bike. Going to start building up endurance both in my legs and my seat. I swear sometimes it is the pain in the seat that gets to you more than burning legs.
    Live Hard, Laugh Hard, Love Hard and Heal Fast! - KLEEN
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    Fantastic veinage!
    NSCA - CSCS
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    Nice vascularity Kleen. Its cold as fock right now here in the Midwest, so my veins go into hiding quite often. It takes a good pump or a hot shower to bring them to life lately....lol
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    Quote Originally Posted by RickRock13 View Post
    Nice vascularity Kleen. Its cold as fock right now here in the Midwest, so my veins go into hiding quite often. It takes a good pump or a hot shower to bring them to life lately....lol
    Thanks with as lean as you are that is hard to imagine. I am still working the recomp train but doing more cardio now. However I plan to shift gears soon. Still trying to hold on to as much size as possible for when I pick my show next year. I was thinking early spring at first but now considering later possibly summer time or even a late fall show. Considering I plan to ride the MS 150 I need to make sure that the ride is not costing me any size. I don't think it will but it is I bigger goal than the show at this moment. I can always fill back up a little right after the ride if I feel I need to.
    Live Hard, Laugh Hard, Love Hard and Heal Fast! - KLEEN
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    I'm watching you Kleen, idk about the IF but always learning. Between you and Frank, I may try it again. Either way, Sub'd.
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