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

[MrKleen73]

Here are some updates from the last week, things have remained pretty clean and have kept an eye on intake. Yesterday was a bit of an anomaly but I kept reasonable track and did not go overboard with anything. Did have a couple beers and sausage with dinner with Oufinny, but saved up most of my calories throughout the days specifically for this.

Cardio 10/16/12 Elliptical 628 cals
Nutrition for 10/16/12
Protein Fat Carbs
Grams
246 91 38.5
Calories
984 819 154 1957
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Workout for 10/17/12 - Was not feeling good but went to gym anyway. Things got worse towards end of workout and by the time I was finished I was too sick to actually go to work.

Bench 135x12, 225x12, 235x12>185x4 - Up 3 reps at 235

Chins 12, 12, 6 > 150x7 rest periods were short here trying to catch up on time frame but will settle for 30 chins in 3 sets.

Military Press - 95x12, 135x12, 145x9> 95x4 weight was down here but was up by 3 reps on bench at 235

Neutral Grip High Cable Rows - 165x12, 195x12, 210x12>165x8 - Went up here, was really feeling run down by end of these.

Close Grip Bench - 135x12, 185x12, 185x9>135x4 - I did not even want to do these I felt so weak and out of it but I pushed through. Shortly after I finished these and got home I started vomiting... I think it was from the crawfish I had the night before because once everything cleared out and later that afternoon I felt okay. Not great but okay.

Nutrition for 10/17/12
Protein Fat Carbs
Grams
305 74 247
Calories
1220 666 988 2874
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Nutrition for 10/18/12
Unknown - carbs were kept to about 100-125 protein around 200-220 fats 70-90

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Workout for today 10/19/12

BB Curls 50x12, 95x12, 100x9>50x8 - had a good bicep pump here.

Machine Donkey Calf Raise - 250x12, 310x12, 350x12>250x10 - Just working these cows of mine a bit.

Romanian Dead Lifts - 225x12, 315x12, 385x12, 405x10 - Nice work here, I had one or two more in me perhaps but was sketchy at best and did not want to ruin the rest of my lift to find out.

Leg Extension - Done to pre-exhaust quads with 30 second rest periods - 150x12, 210x12, 210x10>150x5 Man my quads were on fire when these were done.

Leg Press - 440x12, 710x12, 980x10, 710x20 - Beast Mode, enough said!

[MrKleen73]

A couple more training updates and synopsis of current status. My Osta bridge continues to go extremely well. I am adding LBM even though I am not eating many calories in general. I have been sticking solid with the 1900-2000 cal burn days and the 2800-2900 build days. I go back and forth with how I feel my fat loss is coming along with these calories. Since some workouts were adjusted last week I had 3 build days in a row leading on Thursday, Friday and Saturday so I was showing the signs of the higher carb levels and a little distention of the stomach. I was feeling a bit underwhelmed with the progress at that point. Sundays low carb and calorie intake did not pull that much off of me and neither did Monday or so it seemed. Yesterday I looked a bit better but was not excited and kept my carbs around 150 and replaced some of the other intake with fats. I woke up today and am feeling very confident with the progress. The stomach distension is gone the extra water is gone and my muscles are still pretty full. Some adjustments may still be needed to get to the level of leanness I want by December 15th, but those of you who know me know that rushing things is not my style. I will give myself another 2 weeks at this current plan and then adjust more. I do think the 150-ish carb intake on build days worked well for me and will more than likely stick with that. Basically the first 2 meals being 70-80 grams of carbs a piece then get it most of my fats the last meal or snack and a meal. Last night I topped my intake off with 16 oz sirloin carne asada style with guacamole and pico on top. YUM!!!

Here are my last 2 workouts. Had some nice lifts for high rep lifts and am happy with them.

[Frank Reynolds]

Awesome work as usual. I love seeing PAPER workout logs.lol

[MrKleen73]

Awesome work as usual. I love seeing PAPER workout logs.lol

I tried using the apps on my phone but they just end up frustrating me. Trying to type anything on those little bastards when I have a forearm pump is ridiculous, and then they seem to always want to dictate my time. I just need to create an Excel spreadsheet and enter it in that way so I can save it easier but it would probably still annoy me trying to enter it in on the phone between sets especially when I am spotting my wife. Doesn't give much time for that and keeping a fast pace.

[DreamWeaver]

My Osta experience has been positive as well. I started it and didn't notice much for 3 weeks but then there was size increase but it wasn't much so I didn't pay it much heed but recently after 4 weeks it's been quite noticable that I am larger and still extremely lean. I have only gained a couple lbs but it's looking very good.

[MrKleen73]

Are you using Ostanish or a product from a research company?

[DreamWeaver]

Are you using Ostanish or a product from a research company?

Osta Rx ...got a few botlles when it first came out a while back. Seems to take some time to really kick in.

[MrKleen73]

Yes but IML is a solid company. I have about 2/3 of a bottle of it I will finish off at the end of the Ostanish. It is just straight up Osta no other products Osta at 20mgs a cap.

[DreamWeaver]

Yes my thinking exactly when I bought the product. Why fool around with a hit and miss situation when you know you will get top quality from IML and I am pretty impressed they aren't huge gains but lots of hardness and very PH like. This is a real nice surprise as bridge usually sucks. One caveat though it might be more supressive than we think as some bloods I have read seem to indicate that. I will be using a natty PCT of PCT black and pure test afterwards. I am a bit disapointed I can't run it longer at 3 caps than 8 weeks. I am going to need some recovery before I start my big run in January...

[MrKleen73]

Yeah, I am finishing up my self administered TRT, and not stressing at this point about suppression as I am actually suppressed. Well rebounding right now via some research type methods. Then a full on PCT with SERM will be happening in about 5.5 weeks once LH response has been re-established and the TRT dose is out of my system.

[DreamWeaver]

Yeah, I am finishing up my self administered TRT, and not stressing at this point about suppression as I am actually suppressed. Well rebounding right now via some research type methods. Then a full on PCT with SERM will be happening in about 5.5 weeks once LH response has been re-established and the TRT dose is out of my system.

Yah it makes sense that you would not have to stess about it I just want to be fully recovered by the new year when I start my run.

[MrKleen73]

So yesterday was a good day 280p, 66f, 34 carbs for 1850 cals. This morning at the gym was pretty beast mode! Before I get into that here is a video of my daughter in her Karate Tournament she took 2nd place in Kata for this one.



Here is my workout from this morning, pretty damn nice workout for the calorie and carb intake I am running on.



Lots of good weights on here, this was the first since my shoulder surgery that I put 275 on the bar. I got 8 which my best ever was 9 during a bulk and was not following a set of 245x12 either but 225x8 so I really feel if I had remembered to stop at 10 reps today with the 245 I would have gotten or matched my old PR for reps with 275. All in all I went up on every lift noticeably even though doing a couple less reps I feel this was a great workout for me!

[DreamWeaver]

Cool

My days of PR's are done I think. I am pretty far off my stongest lifts in most categories. I have to look at lifting in a much different way now. I do make progress in general fitness exercises like pullups and wheel of death .. got 22 the other day which is a PR...

[ScottyDoc]

Chris is old-school... Old School training, old school paper records! There's no school like the old school... "You my boy Blue!!!"

[MrKleen73]

Shoot Pull Ups is a PR! That is not an easy lift no matter what. I am only pushing what I can within my rep ranges. I was not attempting a PR but had some squirrely math was trying to figure out my drop set and got it messed up was planning 265 but once it was loaded it was go time. I am actually planning to give 5/3/1 a try later this year. It has its own built in methods to keep it safe while adding some strength so once I lean up a bit more I will slide into that for a little bit so long as everything has held up for me. Right now injury prevention has been working and I am able to lift like a beast as well simply by alternating the high reps and low reps and keeping the elbows minimally involved in the high reps so I get 8 days of good recovery between each heavier bout.

[MrKleen73]

Chris is old-school... Old School training, old school paper records! There's no school like the old school... "You my boy Blue!!!"

Yes Sir old school to the core! "Were going streaking through the quad! C'Mon every body!"

[Tomahawk88]

Chris is old-school... Old School training, old school paper records! There's no school like the old school... "You my boy Blue!!!"

My favorite quote of that movie haha.

[MrKleen73]

Well I went to insert a picture in my post and it froze up with some sort of gray haze. No way I was losing my previously typed info so I did a screenshot before I lost it. Here it is.

[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.

[ScottyDoc]

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