JudoJosh is juicing up his CRE'02 intake wth some NITRO!!

JudoJosh said:
I do it myself, I got a digital pincher thing that I got from NP awhile back, not sure how accurate it is but it gives me a ballpark range of how I am progressing if I use it consistently
Click to expand...

I'm going to have to invest into one of those nifty lil devices!!!
 
JudoJosh said:
(Heavy Pull):
A1: DL
B1: medium grip pull ups
B2: BB curls (do cleans, with the pullups, bb curls will be wrecked, so will pullups)
C1: GMs
C2: crunches

(moderate push):
A1: Front Squats
A2: Leg Press (made change)
B1: BB Inclines (made change)
C1: Close grip bench
D1: Calfs

(moderate pull):
A1: Rack chins
A2: EZ bar rows
B1: Yates rows
C1: Shrugs
D1:Reverse grip curls

(heavy push):
A1: Back Squats
B1: BB flat bench
C1: Push Press
C2: Skull crusher
D1: Crunches
Click to expand...

Looking through it, I'm not sure the setup is an optimal approach, especially with the second moves in the pairings taking a hit on your strength. With the Pullups, you will wear out bis and lose strength on bb curls. and the fatigue from bb curls will wreck your strength on pullups. I would opt for a push/pull combo for supersets.
 
Starting stats...

Weight: 203lbs
BF: 18%

Supplement Timeline
Daily Supps
CRE02 - 4 caps taken on off workout days
Fish Oil- 4 caps daily
CLA- 7g daily half AM half PM
Sesamin - 3 caps daily on non workout days
BCAA mix - 7 scoops xtend, 1 scoop EAA in a gallon of water and drank througout the day everyday
EGCG - 3 caps daily


Workout Days
Cre-02. - 1 hour pre workout (and on off workout days taken pre cardio or pre highest carb meal)
Hemodraulix - 45min pre workout
Nitroceps - 15min pre workout
(To MST reps, any suggestions with the MST timing of the supps above? Figured Ill try it like this and adjust it if needed

I also have some citrovol and looking to pick up some v02. Not sure if ima use it now or save it for some other time. we'll see

Training
Gonna be following a program put together by a mr. kleen :bigok:

Diet
I have been doing a keto diet for the past 6 months or more and gotten down to 198 (lightest ive been in a while) and now I am kinda maintaining at around 200lbs. So now I am going to be adding carbs into my diet again and try and stay still relitively low carb at around 100g a day and get my carbs from mainly fruits and veggies with the occosional bowl of oatmeal here and there. Also I am gonna be cleaning up my fat sources, as on keto it was kinda a free for all with eggs, bacon, fatty steaks, pork, cheeses, sausages, etc. Now I am still gonna consume fat just from things like almonds, fish, natty pb and evo oil.
 
Day 1
1/10/10

Weight
203lbs

WORKOUT
Back Squat 3x10@ 205
Flat BB Bench 3x10@ 155
Push Press 3x10@ 135
Chinups 3x6

NARRATIVE
Day 1 on MST!!! Really excited to finally get this ball rolling!! I was off work today and wanted to hit some weight. I havent worked out in a couple days and wanted to just do some basic lifts and get my body back in the groove

Anyway weight is up a little today. I had came off a run of axis apido and got down to 199 but since I came off I kinda been stuffing my face a little more then I should have. I attempted to try and go back keto but I cant seem to do it anymore. Just been doing it too long and gonna try and re-incorporate carbs back in. I should get back down to 200lbs once I stay with my calories lower and get some more lifting and cardio in I should be back at 200 in no time and maybe be able to drop a few more pounds while adding some new muscle :D
______________________________

Day 2
1/11/10

WORKOUT
Fasted workout before work today

A1 Deadlift - 4x10@ 115
B1 Chinups - 3x6
B2 Power Cleans - x10/8/6@ 115
C1 Good mornings - 3x10@ 85
C2 Crunches - 3x20

NARRATIVE
I worked today. A little background on my job. I work in a ER at a hospital and I work 12 hours a day and it consist of me on my feet walking and running and lifting of people all day long. Fun stuff!!!

Still not sure about the workout I am using but I have been talking with one of the AM members on her (MR. Kleen) and I think ima go with something he put together. Just waiting on some finalized changes!!

______________________________

Day 3-4
1/12/10 - 1/13/10

WORKOUT
NONE

NARRATIVE
Tuesday & Wednesday. I worked both of these days. I ended up getting scheduled 3 12hr days in a row for a couple weeks this month. I was planning on lifting wed but was exhausted after work and passed out. Gonna be lifting tomorow morning.

Also just got my workout plan from Mr. Kleen. Really hyped to try this thing out. Time to get some recomp on
______________________________
 
CTDeuce said:
take both Cre-02/Nitroceps together AT LEAST an hour pre w/o....1.5 hours if possible.
Click to expand...

Ok not a prob. I have been spacing the 2 apart but if u guys think it's better to take em together I'll start that way.

Thanks for the advice
 
JudoJosh said:
Ok not a prob. I have been spacing the 2 apart but if u guys think it's better to take em together I'll start that way.

Thanks for the advice
Click to expand...

the products were made to be stacked together for the ultimate in NO/Strength combo. Both products are enteric coated and at 1-2 hours pre w/o, will yield the best results.
 
thanks for the info bud. Ill definetely start taking them together so I can get the full benefits from them. And I take them at LEAST 1 hr before workout. I have been shooting for more of 1.5-2 hrs.

Question, I am taking 4 caps pre workout and 4 caps on off days. Is that right? Or should I be taking more on workout days and less on off days? Or anything else, or is 4 daily good?
 
Day 5
1/14/10

WORKOUT
Front Squat - 85lbx10/ 115/10/ 115x10/ 115x8
Lunges holding plates - 25lb plate x5 ea leg/ 15lb plate x10 ea leg/ 15lb plate x10 ea leg
BB Incline press - 135x10/ 135x10/ 135x8
Close grip Bench - 145x10/ 145x10/ 145x10

NARRATIVE
First day off this week. Damn lunges really surprised me. Didnt think my legs were that weak.
_____________________________
Day 6
1/15/10

WORKOUT
NONE

NARRATIVE
Rest day.
_____________________________
Day 7
1/16/10

WORKOUT
Rack Chins - 3x5
EZ bar rows - 75x10/ 95x10/ 95x10
Dorian rows - 95x10/ 115x10/ 125x10/ 135x10
BB Shrug - 225x5/ 205x10/ 205x9
Reverse BB Curl - 65x8/ 60x10/ 60x10

The BB curls were real awkward. I never did them before or really do curls that often. Gonna try and youtube it and see to make sure Im doing it right

NUTRITION BREAKDOWN

7:30am 4 CRE02 caps/ 4 NITROceps/ 3 CLA caps/ 6 Hemodraulix/ 1 EGCG
8:55am 3 egg whites/ 1 whole egg/ 1 cheese slice/ 1/2 grapefruit
9:35am WORKOUT
10:25am 2 scoop golden gains/ 3 essentials/ 1 EGCG
2:00pm 5oz tuna/ 1/2 grapefruit
4:00pm 2 scoop Solution 5/ 1 banana/1 EGCG/ 3 essentials
5:00pm 2oz multigrain Sunchips
6:30pm 3.2oz chicken breast/ 3.7oz green beans/ 2 slice carb bread/ 4 fig newtons/ 2 CLA
9:30pm 8oz almond milk unsweetened/ 2 scoops ATW whey/1 EGCG

Totals
2256 Calories
71.9g Fat 29%
14.6 sat fat
195.4g Carb 35%
28.6 Fiber
198.3g Protein 36%

NARRATIVE
I went into detail today on how I am eating. Looking for any and all critiques and suggestions. My protein was a little low and my carbs were a little higher then I would have liked, but then again I am winging it. Any advice? Timing of everything, supps and food look ok?
_____________________________
Day 8
1/17/10

WORKOUT
NONE

NUTRITION BREAKDOWN

7:00am 3 egg whites/ 1 whole egg/ 2 slice american cheese/ 2 slices carb style bread/ 4 CRE02 caps/ 2 CLA caps/ 1 EGCG cap
10:00am 10oz unsweetened almond milk/ 2 scoop ATW whey/ 3 essentials/ 1 sesamin
1:30pm 1 whole wheat tortilla/ 3.7oz deli turkey breast/ 2 slice american cheese/ 21g raw spinach/ 3 pickles
4:00pm 2 scoop ATW whey/ 1 med banana/ 1 sesamin/ 1 EGCG
8:30pm 6oz chicken breast/ 4oz green beans/2 CLA caps/ 1 EGCG cap/ 3 Essentials

Totals:
2108 calories
77.1g Fat 35%
34.7 sat Fat
110g Carb 21%
15.8g fiber
237g protein 46%

NARRATIVE
I went into detail again today on how I am eating. Today was an off day so I tried to keep the carbs lower. Is this good or should I try and keep them even lower?

Tomorow starts Mr. Kleens warrior workout. I work the next 3 days all 12hr days. Ima lift Monday and Wednesday. I know thursday Ima be dead but since its my day off and I need to go to the school bookstore Ill be by my gym and wanna try and hit the pool and eliptical. Should I take NITROceps before this? Or save it for lifting days?
_____________________________
 
I would like to apoligize for my lack of updates. Its been a little hectic but everything got straightened out and updates should be daily from now on out. Tomorow I go back to work and gonna start mr kleen's warrior workout. Gonna try and get up by 6am and take mre cre02 and nitro and then have a fasted workout by 730. We will see how it goes. Wondering if I should eat something at 6 when I get up or just workout fasted. Well we will see how it goes
 
I personally wouldn't use Nitroceps before swimming. No one needs a pump in their legs/arms when in deep water...lol

What are your (direct) goals....that makes it a bit easier to critique your mealplan.
 
Well I am not looking to gain any weight as I feel I have too much bodyfat to try and bulk at all and I have been cutting for the past couple months (keto diet + hypo caloric intake) and I have lost a great deal of weight and fat but also my strength has been decreasing and I dont have much to begin with so I want to add carbs back into my diet and try and minimize fat gain but somewhat keeping it on the lower carb side. I guess you would say my goal is to recomp some. Maintain around this 200lb but loose some more bodyfat and getsome strength back
 
not TOO many criticisms....but I can give you a few if you'd like.

1. I think you could use more eggs/whites for breakfast. Even if you're cutting, if you eliminate the american cheese (processed empty cals) and add another egg or white...you'd gain a more full feeling with actual nutrients and protein.

2. Neither SunChips nor Fig Newtons are a quality snack. If you had regular figs/dates/prunes...i'd have no comment, but fig newtons are giant piles of un-needed sugars and bleached bread carbs. If you need something semi salty with a crunch, instead of sunchips you can go for something like low fat triscuits with some goat cheese. Great nutrients and it isn't "empty" like your other snacks.

3. If you aren't drinking at least 1.5 gals of water....start.


Thats all from me :). Im sure others will have other things to say.
 
CTDeuce said:
not TOO many criticisms....but I can give you a few if you'd like.

1. I think you could use more eggs/whites for breakfast. Even if you're cutting, if you eliminate the american cheese (processed empty cals) and add another egg or white...you'd gain a more full feeling with actual nutrients and protein.
Click to expand...

The bold part makes me happy!! Makes me feel like I am on the right track :D

I add the cheese just for the flavor and make the eggs taste better. I can cut it out no problem, any suggestion on anything to add to eggs to make em taste better and not jus bland? Right now I mix cayene pepper and black pepper with them. The cheese helps a ton, any suggestions would be great!!

2. Neither SunChips nor Fig Newtons are a quality snack. If you had regular figs/dates/prunes...i'd have no comment, but fig newtons are giant piles of un-needed sugars and bleached bread carbs. If you need something semi salty with a crunch, instead of sunchips you can go for something like low fat triscuits with some goat cheese. Great nutrients and it isn't "empty" like your other snacks.
Click to expand...

Yea I knew they werent the best snack options but the cabinet was a little bare of healthy choices and that was the best I had to work with. I have a 3yr old so my other options were poptarts, chips, gummies, sugar cereal, etc. You get the idea. Just hit up the grocery store and got some more healthy options for me to choose from. What would you say would be some better little snack options? I got oranges, spinach for little salads and some almonds.


3. If you aren't drinking at least 1.5 gals of water....start.


Thats all from me :). Im sure others will have other things to say.
Click to expand...


I fill a gallon of water daily and add in 6 scoops xtend and drink that throughout the day. So I get 1 gallon of water a day, not including the water from shakes. I guess I can try and squeeze in 8 more cups of water to hit that 1.5gal

And thanks for the suggestions and advice
 
EAT CLEAN!!! DRINK LOTS OF WATA!!! GET BIG BABY!!! hahha Don't forget to cheat every once in a while :32: wooo hoooo!!! You know i'm ready for this log!!! MST!!! MST!!! hahah
 
Josh,

My suggestions are in the the second one below. First is yours for a comparison

7:30am 4 CRE02 caps/ 4 NITROceps/ 3 CLA caps/ 6 Hemodraulix/ 1 EGCG
8:55am 3 egg whites/ 1 whole egg/ 1 cheese slice/ 1/2 grapefruit
9:35am WORKOUT
10:25am 2 scoop golden gains/ 3 essentials/ 1 EGCG
2:00pm 5oz tuna/ 1/2 grapefruit
4:00pm 2 scoop Solution 5/ 1 banana/1 EGCG/ 3 essentials
5:00pm 2oz multigrain Sunchips Lose this carb portion altogether
6:30pm 3.2oz chicken breast/ 3.7oz green beans/ 2 slice carb bread / 4 fig newtons/ 2 CLA
9:30pm 8oz almond milk unsweetened/ 2 scoops ATW whey/1 EGCG

7:30am 4 CRE02 caps/ 1 EGCG /5 egg whites/ 2 whole egg/ hot sauce or salsa/ 3/4 cup oats / 1/2 grapefruit
8:55am 4 NITROceps6 / Hemodraulix/BCAAs or glutamine if you have them
9:35am WORKOUT then Slin I think you said you had some.
10:25am 2 scoop golden gains/ 3 essentials/ 1 EGCG
2:00pm 5oz tuna/ 1 0z almonds 1/2 grapefruit
4:30pm 2 scoop Solution 5/ 1 banana/1 EGCG/ 3 essentials
6:30pm 3.2oz chicken breast/ 3.7oz green beans/ 2 CLA
9:30pm 8oz almond milk unsweetened/ 2 scoops ATW whey/1 EGCG

I dont know if it is calorically exact, but just some nutrient rearrangement in times. Timing is everything. The hemo is to be dosed like 30-45 min before workout which is why I had you move it, I assume the same for the Nitroceps from its name that is should be closer to the workout, leaving the cre02 earlier to get the creatine absorbed before the No products. Otherwise I moved your 1st meal earlier, and added protien and and extra egg yold removed CLA because it was not needed with the extra egg yolk. I moved your 4 to 4:30 and got rid of your 5th meal snack. No more carbs after 4th meal. You can do the math on the calories there but it is probably close. Then adjust accordingly with fat or protein.
 
Bnatural said:
as a side note how effective do you feel the solution5 is? I saw it but some of the ingredients left it on the shelf for me
Click to expand...

Umm dont know how much a review I can give on the effectiveness of it but I can comment on the taste and stomache reactions. It mixed really well, it wasn't grainy at all. It all dissolved completely. I had the scivation chocolate whey before and I liked the taste of the whey over the solution 5 but it isnt bad at all. Its more of a richer chocolate taste. The flavor is called chocolate decedence and the name suits it very well. It is a real rich dessert like chocolate taste and was completely easy on the stomach. Had zero negative reactions afterwards. I usually eat something with it. I dont find it to be that filling, oh and I mixed it with water. I havent tried milk yet. Just curious, what was it about the ingredient profile that turned you off???

intheflesh said:
Subbing, best of luck!
Click to expand...
Nice to have you along for the ride bud :welcome:

Aaelael said:
EAT CLEAN!!! DRINK LOTS OF WATA!!! GET BIG BABY!!! hahha Don't forget to cheat every once in a while :32: wooo hoooo!!! You know i'm ready for this log!!! MST!!! MST!!! hahah
Click to expand...
:beerchug:


MrKleen73 said:
Josh,

My suggestions are in the the second one below. First is yours for a comparison

7:30am 4 CRE02 caps/ 4 NITROceps/ 3 CLA caps/ 6 Hemodraulix/ 1 EGCG
8:55am 3 egg whites/ 1 whole egg/ 1 cheese slice/ 1/2 grapefruit
9:35am WORKOUT
10:25am 2 scoop golden gains/ 3 essentials/ 1 EGCG
2:00pm 5oz tuna/ 1/2 grapefruit
4:00pm 2 scoop Solution 5/ 1 banana/1 EGCG/ 3 essentials
5:00pm 2oz multigrain Sunchips Lose this carb portion altogether
6:30pm 3.2oz chicken breast/ 3.7oz green beans/ 2 slice carb bread / 4 fig newtons/ 2 CLA
9:30pm 8oz almond milk unsweetened/ 2 scoops ATW whey/1 EGCG

7:30am 4 CRE02 caps/ 1 EGCG /5 egg whites/ 2 whole egg/ hot sauce or salsa/ 3/4 cup oats / 1/2 grapefruit
8:55am 4 NITROceps6 / Hemodraulix/BCAAs or glutamine if you have them
9:35am WORKOUT then Slin I think you said you had some.
10:25am 2 scoop golden gains/ 3 essentials/ 1 EGCG
2:00pm 5oz tuna/ 1 0z almonds 1/2 grapefruit
4:30pm 2 scoop Solution 5/ 1 banana/1 EGCG/ 3 essentials
6:30pm 3.2oz chicken breast/ 3.7oz green beans/ 2 CLA
9:30pm 8oz almond milk unsweetened/ 2 scoops ATW whey/1 EGCG

I dont know if it is calorically exact, but just some nutrient rearrangement in times. Timing is everything. The hemo is to be dosed like 30-45 min before workout which is why I had you move it, I assume the same for the Nitroceps from its name that is should be closer to the workout, leaving the cre02 earlier to get the creatine absorbed before the No products. Otherwise I moved your 1st meal earlier, and added protien and and extra egg yold removed CLA because it was not needed with the extra egg yolk. I moved your 4 to 4:30 and got rid of your 5th meal snack. No more carbs after 4th meal. You can do the math on the calories there but it is probably close. Then adjust accordingly with fat or protein.
Click to expand...

thanks for all the suggestions! Gonna try more to limit all my carbs to pre and post workout. Also should I not have the high carbs in the AM if im not lifting that day?

I hold off the hemo till 30-45min pre but for the nitro I was told by the MST reps to take it with the cre02 1-2hrs pre workout. Something about it being encentric coated.

for the oats. Would that be 3/4cup cooked or uncooked? Sorry for the dumb question. Gonna try this egg and salsa idea. See how that turns out.
 
JudoJosh said:
Umm dont know how much a review I can give on the effectiveness of it but I can comment on the taste and stomache reactions. It mixed really well, it wasn't grainy at all. It all dissolved completely. I had the scivation chocolate whey before and I liked the taste of the whey over the solution 5 but it isnt bad at all. Its more of a richer chocolate taste. The flavor is called chocolate decedence and the name suits it very well. It is a real rich dessert like chocolate taste and was completely easy on the stomach. Had zero negative reactions afterwards. I usually eat something with it. I dont find it to be that filling, oh and I mixed it with water. I havent tried milk yet. Just curious, what was it about the ingredient profile that turned you off???


Nice to have you along for the ride bud :welcome:


:beerchug:




thanks for all the suggestions! Gonna try more to limit all my carbs to pre and post workout. Also should I not have the high carbs in the AM if im not lifting that day?

I hold off the hemo till 30-45min pre but for the nitro I was told by the MST reps to take it with the cre02 1-2hrs pre workout. Something about it being encentric coated.

for the oats. Would that be 3/4cup cooked or uncooked? Sorry for the dumb question. Gonna try this egg and salsa idea. See how that turns out.
Click to expand...

If having carbs during the day it is always best to have them in the morning and around your workout. That is a rule of thumb of any carb containing diet.
Cool on the MST supp do what it says, I like the enteric coated, wasn't aware of that. Nice touch MST. The oats would be measured dry and uncooked. If you loike hot sauce or salsa you will love em on your eggs. Doesn't matter if it is mexican hot sauce or tabasco it is good on eggs.
 
MrKleen73 said:
If having carbs during the day it is always best to have them in the morning and around your workout. That is a rule of thumb of any carb containing diet.
Cool on the MST supp do what it says, I like the enteric coated, wasn't aware of that. Nice touch MST. The oats would be measured dry and uncooked. If you loike hot sauce or salsa you will love em on your eggs. Doesn't matter if it is mexican hot sauce or tabasco it is good on eggs.
Click to expand...

Kleen where are you in my log man!! hahah your knowledge is a great contribution to everyone's log!! hahah. . :22:
 
Bnatural said:
word....

1.5hrs pre-workout:
3caps CRE-02
4caps NitroCeps

.5hrs pre-workout:
4 caps Citruvol
or
1 Scoop Rag Ultra
Click to expand...


Why I just so happen to have me a bottle of citruvol that I got from the NP new year sale. I was planing on saving it for when I start Judo back up hoping it would help with endurance and stamina but I also just got me a bottle of V02 so I am thinking I will save the v02 and add in the citrovul to help power me through mr. kleens workouts. Ill just follow the suggested timing you laid out above. Lets see what MST is about!!!!!!
 
Day 9
1/18/10

WORKOUT

Flat BB Bench - 105x10/ 175x6/ 175x6>145x8>125x9
Dorian Rows - 95x10/ 145x8/ 145x8>115x10>95x11
Standing Military press - 65x10/ 95x6/ 95x6>85x5>75x5
Reverse grip BB Curls - 45x10/ 70x6/ 70x6>65x6>60x8
Skull Crushers w/ EZ bar - 45x15/ 65x7/ 65x7>55x9>45x12
Hack Squat - 105x10/ 135x6/ 135x6>105x9>95x8


NARRATIVE
HOLY PUMPS BATMAN!!!! Started Mr Kleens workout today. Got damn! I havent worked that hard and intense in my life! I was huffing and gasping for air the entire time and the pump was DEFINETELY there! Got myself a shower and was getting dressed for work and could still feel my chest and arms swollen :D I LOVE IT!! Not sure if it is the new workout or that the Nitro has gotten in my system more but the pumps are more present now and hopefully here to stay
__________________________
Day 10
1/19/10

WORKOUT
NONE

NARRATIVE
Today was a rest day. Worked 12 hours and definetelt felt some DOMS all day long at work. My legs were about fall off by the end of my shift. Tomorow is soupposed to be day 2 of the workout program but I am feeling a little hesitent considering how I am feeling right now. I did some light stretching and some foam rolling after work, hopefully it will help rejuevenate me a bit. I really dont want to push off a day and want to just push though and get it done. Well wish me luck.. we will see how tomorow goes
 
JudoJosh said:
Day 9
1/18/10

WORKOUT

Flat BB Bench - 105x10/ 175x6/ 175x6/ 145x8/ 125x9
Dorian Rows - 95x10/ 145x8/ 145x8/ 115x10/ 95x11
Standing Military press - 65x10/ 95x6/ 95x6/ 85x5/ 75x5
Reverse grip BB Curls - 45x10/ 70x6/ 70x6/ 65x6/ 60x8
Skull Crushers w/ EZ bar - 45x15/ 65x7/ 65x7/ 55x9/ 45x12
Hack Squat - 105x10/ 135x6/ 135x6/ 105x9/ 95x8


NARRATIVE
HOLY PUMPS BATMAN!!!! Started Mr Kleens workout today. Got damn! I havent worked that hard and intense in my life! I was huffing and gasping for air the entire time and the pump was DEFINETELY there! Got myself a shower and was getting dressed for work and could still feel my chest and arms swollen :D I LOVE IT!! Not sure if it is the new workout or that the Nitro has gotten in my system more but the pumps are more present now and hopefully here to stay
__________________________
Day 10
1/19/10

WORKOUT
NONE

NARRATIVE
Today was a rest day. Worked 12 hours and definetelt felt some DOMS all day long at work. My legs were about fall off by the end of my shift. Tomorow is soupposed to be day 2 of the workout program but I am feeling a little hesitent considering how I am feeling right now. I did some light stretching and some foam rolling after work, hopefully it will help rejuevenate me a bit. I really dont want to push off a day and want to just push though and get it done. Well wish me luck.. we will see how tomorow goes
Click to expand...

Keep Pushing it JJ~!!! 12 hour works are rough but you are JudoJosh tower of power baby!!!!!
 
JUDO!!! nice work out my friend. . .interesting combination that you have going there. . .can't wait to see what else ya have up your sleeve hahha :popworm:
 
Nicely done, yeah those DOMS may be intense just go in and do what you can do. May only be 3/4 of the weight, push what you can. You will be surprised how strong you are even through the soreness. By the last workset of each exercise it wont be too bad. Consistency will get those DOMS to retreat faster. Just a lot of lactic acid at first. Your body has to become efficient at removing it. Don't push it back unless sick or injured. Like I said you will be surprised at the weight you are able to move once you show resolve.
 
Day 11
1/20/10

WORKOUT

Chinups - BW x5/ x6/ x5/ x3/ x3
Flat BB Bench - 95x15/ 155x6/ 155x6>125x8>115x7
Widegrip Highpull - 55x10/ 85x8/ 85x8>75x7>70x9
Closegrip Bench - 105x10/ 145x6/ 145x6>125x5>105x8
BB curls - 85x10/ 95x6/95x5>85x5>65x10
Back Squat - 155x10/ 205x6/ 205x6>175x7/155x8
Stiff leg Dead lift - 65x10/ 105x8/ 105x8>95x10>85x8

NARRATIVE
So I woke up this morning feeling a little better and decided to go down stairs and get my lift on. I am starting to think the goal of kleens workout is to get me to hurl!! These drop sets take so much outa you.
__________________________
Day 12
1/21/10

WORKOUT
NONE

NARRATIVE
Started class today.. Heres to straight As!!! or Cs... most likely Cs.. Thinking about maybe picking up some piracetam and choline for some enhanced brain function and memory
 
JudoJosh said:
Day 11
1/20/10

WORKOUT

Chinups - BW x5/ x6/ x5/ x3/ x3
Flat BB Bench - 95x15/ 155x6/ 155x6>125x8>115x7
Widegrip Highpull - 55x10/ 85x8/ 85x8>75x7>70x9
Closegrip Bench - 105x10/ 145x6/ 145x6>125x5>105x8
BB curls - 85x10/ 95x6/95x5>85x5>65x10
Back Squat - 155x10/ 205x6/ 205x6>175x7/155x8
Stiff leg Dead lift - 65x10/ 105x8/ 105x8>95x10>85x8

NARRATIVE
So I woke up this morning feeling a little better and decided to go down stairs and get my lift on. I am starting to think the goal of kleens workout is to get me to hurl!! These drop sets take so much outa you.
__________________________
Day 12
1/21/10

WORKOUT
NONE

NARRATIVE
Started class today.. Heres to straight As!!! or Cs... most likely Cs.. Thinking about maybe picking up some piracetam and choline for some enhanced brain function and memory
Click to expand...

Keep ON Grooving don't stop keep on moving those weights JJ... Just in case u do Hurl like earl just have a chuck buket on the side and take pic too!!!! HE HEE Choo Chooo.
 
CHUGGA CHUGA CHUGA CHOOOOOOO!!!! HEZA INTHE ZOOOOONEE BABBBY!!!!!
 
HaHa, I ralphed on it yesterday it too. I told you it takes some conditioning. However keep at it in 2 weeks you will se your weights start to go back up and your overall energy with go through the roof. Your gonna love it. Just remember the Piper is collecting his taxes up front on a high yeild investment here.
 
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so barfing is normal?? LOL... im starting to think it is the goal of the drop sets haha..

Anyway a class I had got dropped so now I have thursdays open for Judo. So I can make it there once a week.

Would it be ok to do my workout thursday morning and judo thursday night? Or should I re-arrange my workout so its not on a thursday? Also judo is at 7pm so should I get 50g carb pre judo or stick with chicken, veggies, and almonds pre judo?
 
JudoJosh said:
so barfing is normal?? LOL... im starting to think it is the goal of the drop sets haha..

Anyway a class I had got dropped so now I have thursdays open for Judo. So I can make it there once a week.

Would it be ok to do my workout thursday morning and judo thursday night? Or should I re-arrange my workout so its not on a thursday? Also judo is at 7pm so should I get 50g carb pre judo or stick with chicken, veggies, and almonds pre judo?
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If you are gong to add carbs do it after. You will already have carbs in themuscle belly from your post workout carbs from earlier that day. I also thing occasional 2 a days is just fine no need to readjust unless you are doing 2 a days several times a week.

The vomitting is just your body being gassed. Your maxVo2 will go up and yor anaerobic capacity will increase quickly then vomitting stops. Try not to drink too much water during your workout too. Not saying dont drink but the workout has you breathing so hard your mouth will dry out. You wont want to just keep sloshing water back to fight that. You will definitely throw up with a stomach full of fluids. Take them in at a good pace, if mouth is dry take a swallows worth and swish it around your mouth then swallow it will help the dry feel more without leading you to waterlog yourself which can also make you feel nauseaus. No puking isn't the goal but it is a sign that you are pushing your anaerobic capacity beyond it's threshhold but it really does improve quickly. Have faith Bro, Have faith. Just think this time next week you will have better stamina not only lifting but when you grapple too.
 
Champs never quite!!! Barfing is like taking massive :dump: all the time. . .its just no fun
 
Josh, I didn't kill ya off with one of those workouts did I? Come on back and tell us how much arse you have been kicking.
 
Sorry for the lack of updates. Been busy with school and work and lifting. No the lifts aint scare me kleen I LOVE EM!!! I am thinking about continuing phase 1 even longer until the DOMS subside and I seem to get used to it before moving to phase 2. What do you think? Or should I only do the recomended weeks you suggested and take the time off afterwards? I did jack my right shoulder on the 3rd workout doing the BB pullovers. I dont think I warmed up enough as I was rushing and kinda half asses the warm up and my shoulder blade and neck tightened up and I couldnt even turn my head to the left without a shooting pain. But I pushed through it (not sure if that was smart or just made it worse) but I finished the workout and just been foam rolling and massageing it with a tennis ball and puttin on bengay and its alot better already. I changed my lift days to tue, thur,fri to better fit my schedule and still struggling with my diet. Since I am eating carbs again I am having an issue with only sticking to good carbs and only taking carbs at the approiate times and been sneaking in some bad ones here and there. But weight is holding steady and I am noticing some recomp going on as I feel like I am leaning out some. Wont know for sure till I do a BF% test and see if it went down any. I think CRE02 has been known to help with recomp as it has some nutrient partioning, well thats what I have been told. Muscles are looking a little fuller, not sure if it is just from the pump from nitro cuz after working out I always stand in front of the bathroom mirror before my shower and try and flex and look at myself (haha I kno im a little girl huh) anyway I am just typing this up inbetween classes so after school Ill type up the last couple days more detailed. Thanks for all the support guys!!
 
JudoJosh said:
Sorry for the lack of updates. Been busy with school and work and lifting. No the lifts aint scare me kleen I LOVE EM!!! I am thinking about continuing phase 1 even longer until the DOMS subside and I seem to get used to it before moving to phase 2. What do you think? Or should I only do the recomended weeks you suggested and take the time off afterwards? I did jack my right shoulder on the 3rd workout doing the BB pullovers. I dont think I warmed up enough as I was rushing and kinda half asses the warm up and my shoulder blade and neck tightened up and I couldnt even turn my head to the left without a shooting pain. But I pushed through it (not sure if that was smart or just made it worse) but I finished the workout and just been foam rolling and massageing it with a tennis ball and puttin on bengay and its alot better already. I changed my lift days to tue, thur,fri to better fit my schedule and still struggling with my diet. Since I am eating carbs again I am having an issue with only sticking to good carbs and only taking carbs at the approiate times and been sneaking in some bad ones here and there. But weight is holding steady and I am noticing some recomp going on as I feel like I am leaning out some. Wont know for sure till I do a BF% test and see if it went down any. I think CRE02 has been known to help with recomp as it has some nutrient partioning, well thats what I have been told. Muscles are looking a little fuller, not sure if it is just from the pump from nitro cuz after working out I always stand in front of the bathroom mirror before my shower and try and flex and look at myself (haha I kno im a little girl huh) anyway I am just typing this up inbetween classes so after school Ill type up the last couple days more detailed. Thanks for all the support guys!!
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pain is weakness leaving the body JJ..
 
JudoJosh said:
awesome quote, might have to steal it and add it in my sig :D
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NIce work so far my friend!!! keep up the work :cheers: and all will be well sooner than lata!!!
 
Day 13
1/22/10

WORKOUT
Push Press - 65x10/ 105x7/ 105x8>95x8>85x8
BB Pullover - 45x15/ 80x7/ 80x6>70x8/65x10
Incline Bench - 105x10/ 145x6/ 145x6>125x5>105x8
Reverse grip BB curl - 45x10/ 70x6/ 70x6>65x5>60x6
Skull Crushers - 55x10/ 65x8/ 65x7/ 55x8/ 45x10
Deadlift - 100x10/ 145x6/ 145x6>115x6>105x8
Leg extension - 40x15/ 75x7/ 75x6>60x8>45x9

NARRATIVE
Off work today. Lifted the third workout of mr.kleen's routine. Ended up jacking my shoulder up doing the BB pullovers. Got mad at how easy I got hurt and how weak I am and just pushed through the workout and finished it. By the end I had a pain in my right shoulder blade and kneck and when I would turn my head to the left I would get a sharp pain in that area. After the workout I did some foam rolling and extra stretching then went to walmart and got me a tennis ball and some bengay. Gonna use the tennis ball to try and massage the tightness in the muscles and just apply the bengay hoping it helps
__________________________
Day 14/15/16
1/23/10 - 1/25/10

WORKOUT
NONE

NARRATIVE
Did alot of foam rolling and stretching and rolling on a tennis ball. Shoulder and kneck feel about 100%. I would have lifted monday but I wanted to change the workout days to tues, thurs, sat as it fits alot better with my school and work schedule.
 
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