KLEEN - When They Come For Me... Try and Catch Up Mutha Fugga's - AnabolicMinds.com - Page 5

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

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  1. Elite Member
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    Quote Originally Posted by MrKleen73
    Now for the workout this morning. 30 second rest periods except for the squats.

    DB Incline Curls - 17.5x20, 22.5x20 = Hard, 25x20 === Painfully Hard but an increase of 2 from last time.

    DB Hammer Curls - 20x20, 17.5x20, 17.5x16 === Holy Crap this was rough but I knew if I was gonna get 20 with 20 it was on the first set then would have to drop it a bit...

    EZ Bar Reverse Curls - 35x20, 35x20 === there was about a 2 3 second rests to get to 20 on the last set the burn was so intense. We were only taking 30 second rest even in between the different exercises so it was beast mode painful pump.

    Raised Up Lying Leg Curls 80x20, 85x20, 85x15 === Holy Mother of... talk about painful contraction, when doing these up on your arms with your hips pressed into the bench, it shortens the movement but the contraction is absolutely ridiculous.

    Seated leg Curl - 85x20, 85x15 === Man the RLLC kicked my ass so bad these were ridiculous. When done first I hit 3 sets of 110, first two were all 20 reps.

    Leg Adductors - 110x20, 110x20, 125x20 nice burn and stretch on these. I stood up to get them spread out real good then pushed them together to lower myself into them so in the complete relaxed position I was stretched out and still had an inch before the stack would have touched.

    Leg Abductors - 115x20, 120x20, 125x18 === Wow what a burn!

    Leg Extensions 130x20, 150x20*rp, 130x14*rp === I had to rest pause a few times during the last two sets only for a couple seconds each but it was a beast. Up a few reps on both of the last two sets as well.

    Squats - 155x20, 280x20 up 5 from last week and man was it hard!

    Pre / Intra workout nutrition 4 scoops Scivation Extend
    Post workout nutrition was 2 scoops Extend, 2 Humapro, and 50 grams of whey isolate.

    Lunch = Wendy's Cobb Salad 2 extra chicken breast = Protein 98, Fat 44, Carb 18 = Calories 860

    Totals for the day so far:
    Protein 148 = 592 cals
    Fat 45g = 405 cals
    Carbs 19 = 76
    Calories = 1073

    Planned Mid Day Shake in about 20 minutes.
    Protein 87g = 348
    Fats 28g = 252
    Carbs 14 = 56
    Calories = 656

    So after this workout I went home had my shoes off and the wife asks me to take something to the curb for trash pick up. I am walking out barefoot and stub my foot. Yes not my toe my foot. A piece of the curb is up and I didn't see it in the dark and it hit the front of the ball of my foot so hard it split my skin open. I must have bruised the bone because it has me limping about today. Wonderful... Oh well I will suck it up, I don't do legs again until Tuesday so I should be alright will just do bike or something for cardio.
    Sick bicep and leg workout. 30 second rests with 20 Rep sets has gotta be brutal. 90 seconds isn't enough on sets of 8-10 sometimes. Get that foot healed up and keep killing it!
    I'm just a dude chasing a dream

  2. Diamond Member
    MrKleen73's Avatar
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    Thanks Bro! Foot started feeling better about 2 days later with plenty Aleve. Just broke the skin and bruised the meat between the skin and the bone apparently but it sucked for those days.

    Here are my last 2 workouts. The picture is from 11-3-12 I hit a PR on bench at 275x10!!!

    Name:  Workout 11-3-12.jpg
Views: 37
Size:  231.6 KB

    Then on 11-6-12 I did a Biceps, Calves and Dead Lifts workout.

    Barbell Curl 50x12, 95x10, 115x10>65x8

    Donkey Calf Raise machine - 270x12, 350x12, 390x12 (Whole stack) > rest 5 seconds 390x10

    Dead Lifts - 225x10, 315x10, 405x10, 455x5 PR!

    I have been eating an average of 1900-2000 cals on burn days and 2600-2700 cals on build days with an average of 30-50 grams of carbs. One 400 gram refeed on Saturday and this Saturday I will hit up about 600 grams of carbs.
    Live Hard, Laugh Hard, Love Hard and Heal Fast! - KLEEN
    Olympus Labs Rep - check us out at Olympus-Labs.com
    http://anabolicminds.com/forum/supplement-reviews-logs/252598-kleen-olympus-labs.html
  3. Diamond Member
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    November 4, 2012

    Foods Calories Carbs Fat Protein Cholest Sodium Sugars Fiber
    Morning Fasting
    Sargento - Colby-Pepper Jack Cheese Slices, 2 slice 160 0g 12g 8g 40mg 250mg 0g 0g
    Egg - Whole Egg, 5 piece (large - 50g) 370 2g 25g 30g 1,060mg 350mg 0g 0g
    Generic - Egg White (1) Large--Scrambled or Hardboiled, 4 egg white 68 1g 0g 14g 0mg 0mg 0g 0g
    Oscar Mayer - Turkey Bacon (50% Less Fat), 2 slice (15 g) 70 0g 6g 4g 30mg 360mg 0g 0g
    Fast Breaker
    Peter Pan - Peanut Butter Crunchy, 3 tbsp 300 9g 24g 12g 0mg 165mg 5g 5g
    American Pure Whey - Whey Protein Isolate - Strawberry, 3 scoop - 33g 363 5g 0g 87g 14mg 147mg 3g 0g
    Dinner
    A.1. (A1) - Steak Sauces and Marinades - Steak Sauce, 1 Tbsp 15 3g 0g 0g 0mg 280mg 2g 0g
    Steak - Sirloin, Grilled, Lean Only, 12.5 ounces 667 0g 23g 107g 233mg 225mg 0g 0g
    Birds Eye - Steam Fresh Broccoli Florets, 1 cup (85g) 30 4g 0g 1g 0mg 20mg 2g 2g
    TOTAL:
    2,043 24g 90g 263g 1,377mg 1,797mg 12g 7g
    November 5, 2012

    Foods Calories Carbs Fat Protein Cholest Sodium Sugars Fiber
    Fast Breaker
    Steak - Sirloin, Grilled, Lean Only, 9 ounces 480 0g 17g 77g 168mg 162mg 0g 0g
    Dinner
    Jennie-O - Ground Turkey (93/7), 4 oz., 12 oz. 510 0g 24g 63g 240mg 240mg 0g 0g
    Sargento - Pepper Jack Chef Style Shredded Natural Monterey Jack Cheese With Jalapeno & Habanero Peppers, 1/8 cup 50 1g 4g 3g 13mg 90mg 0g 0g
    Gebhardt - Fat Free Refried Beans, 1/4 cup 40 9g 0g 3g 0mg 250mg 0g 3g
    Snacks
    American Pure Whey - Isolate Protein Powder, 3 Scoop = 33g 363 5g 4g 87g 0mg 147mg 3g 0g
    Peter Pan - Peanut Butter Crunchy, 4 tbsp 400 12g 32g 16g 0mg 220mg 6g 6g
    Emerald - Cocao Roast Almonds, 1 oz. 150 6g 13g 6g 0mg 25mg 1g 3g
    TOTAL:
    1,993 33g 94g 255g 421mg 1,134mg 10g 12g
    November 6, 2012

    Foods Calories Carbs Fat Protein Cholest Sodium Sugars Fiber
    Fast Breaker
    Wendy's - Cobb Salad W/ 2 Extra Chicken Breasts, 1 salad with 2 extra chicken breasts 860 18g 44g 98g 0mg 0mg 6g 3g
    Dinner
    Tyson - Half Loin Boneless Pork Loin Roast, 280 g (4 oz) 400 0g 23g 53g 138mg 625mg 0g 0g
    Kroger Brand (Per Label) - Fat Free Cottage Cheese, 1 cup 140 10g 0g 30g 20mg 780mg 6g 0g
    Peter Pan Peanut Butter - Crunchy - No High Fructose Corn Syrup, 2 tbsp 200 6g 16g 8g 0mg 110mg 3g 3g
    Snacks
    Emerald - Cocao Roast Almonds, 1 oz. 150 6g 13g 6g 0mg 25mg 1g 3g
    American Pure Whey - Isolate Protein Powder, 3.25 Scoop = 33g 393 5g 4g 94g 0mg 159mg 3g 0g
    Kroger - Unsweetened Coconut Flakes, 4 tbsp 140 6g 12g 2g 0mg 0mg 2g 4g
    Maranatha - Creamy Almond Butter (No Stir), 4 TBS (32g) 380 14g 32g 12g 0mg 120mg 6g 6g
    TOTAL:
    2,663 65g 144g 303g 158mg 1,819mg 27g 19g
    Food Notes

    Today was a lift day and I eat higher calories to allow for growth. Tomorrow I will go back to lower calories and do cardio.
    Calories Minutes Sets Reps Weight

    November 7, 2012

    Foods Calories Carbs Fat Protein Cholest Sodium Sugars Fiber
    Fast Breaker
    American Pure Whey - Isolate Protein Powder, 3.5 Scoop = 33g 424 6g 5g 102g 0mg 172mg 4g 0g
    Maranatha - Creamy Almond Butter (No Stir), 4 TBS (32g) 380 14g 32g 12g 0mg 120mg 6g 6g
    Kroger - Unsweetened Coconut Flakes, 4 tbsp 140 6g 12g 2g 0mg 0mg 2g 4g
    Dinner
    Pork - Fresh, loin, tenderloin, lean only, cooked, broiled, 9 oz 477 0g 16g 78g 240mg 166mg 0g 0g
    Kroger - French Style Green Beans, 1 cup 30 4g 0g 1g 0mg 400mg 2g 2g
    Snacks
    American Pure Whey - Isolate Protein Powder, 2 Scoop = 33g 242 3g 3g 58g 0mg 98mg 2g 0g
    Peter Pan - Peanut Butter Crunchy, 3 tbsp 300 9g 24g 12g 0mg 165mg 5g 5g
    TOTAL:
    1,993 42g 92g 265g 240mg 1,121mg 21g 17g
    Live Hard, Laugh Hard, Love Hard and Heal Fast! - KLEEN
    Olympus Labs Rep - check us out at Olympus-Labs.com
    http://anabolicminds.com/forum/supplement-reviews-logs/252598-kleen-olympus-labs.html
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  4. Professional Member
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    Really wish AM would sort out their app so we can see those tables you guys put up lol
  5. Diamond Member
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    Oh man!
    Attached Images Attached Images  
    Purus Labs Anabolic Titan/Rep
    Coach AB @ BossBody.net
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    Looking really organized Chris, the more organized the more freedom and staying lean...
    Mind and Muscle Board Representative I am not a physician and any advice is solely based on personal experience with various products
  7. Diamond Member
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    Quote Originally Posted by Lukef2000 View Post
    Really wish AM would sort out their app so we can see those tables you guys put up lol
    Yeah, I use tapatalk most of the time now but I don't even know if it shows the tables. Was the easiest tway for me to show the info I have been tracking in MyFitnessPal
    Quote Originally Posted by Airborne42 View Post
    Oh man!
    What is up Brother Airborne! "You hear the choppers coming! They're flying over head! They're coming for the wounded... they're coming for the dead! Airbor-or-or-orn Ranger-er-er-er-er-ers!!!!" Huuahhh! I got my five year pin at work yesterday and I had a little flash back about getting my blood wings... Kind wished they would pin it and give me a little slap!

    Quote Originally Posted by DreamWeaver View Post
    Looking really organized Chris, the more organized the more freedom and staying lean...
    Thanks, this is from MYFitnessPal.com they have a really nice and adjustable tracker there. Great food database and really easy to make meals and what not by selecting everything in a meal and saving it as one so you can reuse it if common. I just started using it before I was using my own spreadsheet. I wish it had a setting for the toggling of higher and lower calories goals from day to do. I mean you can go change the goal for each day but I am just leaving it at 2000 then putting my extra stuff in there on build days and allowing it to tell me I am over my targets for the day.

    Here is my workout from this morning, lots of improvements from last time.

    Name:  Workout 11-8-12.jpg
Views: 43
Size:  245.2 KB

    From the improvements it seems my body has adjusted to the lack of carbs now and strength is starting to come back up nicely!

    Peck Deck + 4 reps on last set
    Incline Press - No comparison been doing decline

    Straight Arm Pull Down - up 5 lbs and still got 3 more reps
    Wide Grip Pull Downs - Up 2 reps at same weight on 1st set then remained their instead of dropping and got 3 more reps than last time when I dropped.

    Machine Lateral Raise - 1 extra rep
    DB Front raise 2 extra reps

    Wide Grip Rows - did not have to drop weight second set like last time and still got one extra rep on it
    Rear Delt Fly machine - 4 extra reps on last set

    DB OH Tricep Extensions - Up two reps on second set did not have to drop for 3rd set, still got 3 extra reps 3rd set.

    Dips - 4 extra on second set.
    Live Hard, Laugh Hard, Love Hard and Heal Fast! - KLEEN
    Olympus Labs Rep - check us out at Olympus-Labs.com
    http://anabolicminds.com/forum/supplement-reviews-logs/252598-kleen-olympus-labs.html
  8. Diamond Member
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    I am using FitnesPal.. great database you can get really specific
    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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