KLEEN Stays STOKED! between stacks. (Sponsored)
- Thread starter MrKleen73
- Start date
GoHardOrGoHme
Board Sponsor
the new routine is....well new...
Im interested to see its effects on ur over all development. Specifically what are ur goals and length of time that ur switching to this routine?
It seems to me by the routine exercises and tempo ur focusing more on muscle develpment. Something that will have ur muscle nice and primed as ur prepare for a contest prep. Rounding and filling the chest, widening and thickening the back, adding nasty mass to the shoulder and legs all while allowing those little accesory muscle to get the extra attention they need. A whole day for traps and arms was a nice touch.
Im interested to see its effects on ur over all development. Specifically what are ur goals and length of time that ur switching to this routine?
It seems to me by the routine exercises and tempo ur focusing more on muscle develpment. Something that will have ur muscle nice and primed as ur prepare for a contest prep. Rounding and filling the chest, widening and thickening the back, adding nasty mass to the shoulder and legs all while allowing those little accesory muscle to get the extra attention they need. A whole day for traps and arms was a nice touch.
John Smeton
Legend
Impressive bro. Your leanness is amazing
MrKleen73
Legend
Well GH, you just nailed the goals of the ruotine specifically and to a T! After this first workout I feel that I WILL put on muscle during this prep. The workout was phenominal and my shoulders, chest, back and even arms are all starting to get sore. I am a day 2 sore guy so the DOMS showing up now is pretty impressive considering my test levels are high and my androgen receptors really seem to be responding to the Receptor I am using. Without increasing my dose of SWOLE I have noticed more aggression and Alpha Male behavior recently. I can't wait to see how well the SWOLE Stack goes with it.
Thanks Brother, It is my extremeties that are feakishly lean that bring the bodyfat down average down. My abs are still playing shadow games especially since I am not shaved nor trimmed at the moment. I will need to be at about a good 10 in the abdomen for the abs to look good and then they will just keep shredding from there. The good thing is I don't have much left on my legs and arms so everything will start coming from my obdomen from here on out. Well the bulk of the fat loss anyway. I am trinking of introtucing VAT Attack as mentioned before to get visceral fat down to reduce girth and get the skin shrinking process going.
MrKleen73
Legend
Cardio this morning.
Well it was cardio time this morning, 400 cals walking on treadmill. I felt good and enjoyed the session it was fueled by OEP, Jack3d and ALCAR. Stayed warm for quite a while after, I ate about 45 minutes later.
Update from yesterdays workout. I am feeling so full in my chest, shoulders and back. I really think this workout is going to be just what the doctor ordered for now. It is a god increase in volume without going overboard.
I like having the traps with the arms and especially using the Rack deads for that workout. So much energy expenditure added to an otherwise low level due to size of other muscles being worked. As I said I will be doing holds for the some of the TUT instead of a lot slower up or down I don't want to limit weight to much. I wil also use wraps to keep it from getting to hard on my tendon gripping that kind of heavy weight.
Tomorrow is leg day and I am expecting a doozy. I will dawn the knee sleeves for as long as I can once they get too sweaty I wont get them back up so leaving them up as long as possible is my only option. Good thing we are not resting just chaning weight and going as fast as possible between each others sets working different stations when possible so we don't slow each other down too much. Each set of these workouts is to what I call "form failure" EI I stop at the last rep I know I can complte with moderately safe form. Some squirming may happen on occasion but normally Jo catches that touches the bar and that is enough for me to power through just seeing her touch MY BAR!!! LOL
Well it was cardio time this morning, 400 cals walking on treadmill. I felt good and enjoyed the session it was fueled by OEP, Jack3d and ALCAR. Stayed warm for quite a while after, I ate about 45 minutes later.
Update from yesterdays workout. I am feeling so full in my chest, shoulders and back. I really think this workout is going to be just what the doctor ordered for now. It is a god increase in volume without going overboard.
I like having the traps with the arms and especially using the Rack deads for that workout. So much energy expenditure added to an otherwise low level due to size of other muscles being worked. As I said I will be doing holds for the some of the TUT instead of a lot slower up or down I don't want to limit weight to much. I wil also use wraps to keep it from getting to hard on my tendon gripping that kind of heavy weight.
Tomorrow is leg day and I am expecting a doozy. I will dawn the knee sleeves for as long as I can once they get too sweaty I wont get them back up so leaving them up as long as possible is my only option. Good thing we are not resting just chaning weight and going as fast as possible between each others sets working different stations when possible so we don't slow each other down too much. Each set of these workouts is to what I call "form failure" EI I stop at the last rep I know I can complte with moderately safe form. Some squirming may happen on occasion but normally Jo catches that touches the bar and that is enough for me to power through just seeing her touch MY BAR!!! LOL
MrKleen73
Legend
I am loving it this first workout. Tomorrow should be fun!
Thanks Bro, the slow reps allow for great squeeze and lactic acid which helps with the GH release. Tomorrow is going to be awesome. Wihs I felt up to squats but I need more weight rather than ego an unstability of squats so I will stick with my leg press that I can safely move more weight for now. Oh it is going to hurt to walk later this week.
A_I_Sports_Nutrition
AI Sports Nutrition
Very nice bro looks intense!!!!!
MrKleen73
Legend
Oh by the way I ended up having a bit of a carb u this weekend. We had a death in the family and were on the road all day and night. I was in an out of various places along the highway for food so I ate more wheat bread and rice than usual with healthy choice meals. Even though I would say I think I closely maintained caloric intake to what it should have been, over the day and a half I have filled up quite a bit. Yesterday I did not eat many carbs but am still very full today and actually weighed in at 200.5 before my workout this morning with shoes off. I can assure you I did not gain any fat so this is a good indication of how much room for glycogen I have as I am not bloated or anything and in that 24 hours probably ate 800 grams of carbs .
DreamWeaver
Legend
I would know it takes about 1500-1800 grams to get bloated or spill over... :tongue2:
Sorry to hear about the death in the family...
Army Guy
Well-known member
yeah the wheat bread, and only the home bakes stuff that I KNOW is 100% complex and organic is a weak spot of mine. We have basically unlimited supply of the stuff, and when lunch rolls around... it is hard not to make a quick sandwich with PB and honey... sooo tasty...
Sorry to hear about the death bro. My prayers are with you and the family.
Sorry to hear about the death bro. My prayers are with you and the family.
MrKleen73
Legend
Thanks to both of you. It was my wife's Grandmother I didn't really know her but the kids spent time with her everytime they went to Louisiana and they just broke up. It was the first big loss like that for them and my first time to see my children sob like that. I was not expecting to cry but seeing them like that broke my heart.
DreamWeaver
Legend
oh yah to see your kids sad will tear you up every time.
MrKleen73
Legend
So did you all notice the 5.5 lbs of LBM that put back on me with Glycogen. Yeah nice to know it is just sitting there waiting to be filled up. Being on lower carbs is like having a secret stash of muscle you can pull out and surprise people with. Just eat and PHOOMP! Bigger Muscles!!!!! Just for giggles here are the numbers for 7.8 at todays weight.
Skinfold Site Week 1 Week 2
Pectoral 5 5
Abdomen 14 14
Quadricep 5 5
TOTAL 24 24
Bodyweight 195 200
% Bodyfat 7.936
lbs Bodyfat 15.48 15.87
lbs Lean Mass 179.52 184.12
Now I am not saying I gained 5 lbs of muscle but composition wise there is no difference between increasing muscle volume and increasing LBM.
Skinfold Site Week 1 Week 2
Pectoral 5 5
Abdomen 14 14
Quadricep 5 5
TOTAL 24 24
Bodyweight 195 200
% Bodyfat 7.936
lbs Bodyfat 15.48 15.87
lbs Lean Mass 179.52 184.12
Now I am not saying I gained 5 lbs of muscle but composition wise there is no difference between increasing muscle volume and increasing LBM.
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VolcomX311
Legend
Geezus, you have a fantastic bodyfat% :usa2: and at a good body weight. Good job man. I still have a lot to learn about proper cutting. I went from 230lbs down to 188 and I still wasn't 7.936%. I think 12% was as low as I got and I started at 230lbs, 22%bf. I'm trying to lean down slowly this time around to make sure I maintain as much muscle as possible. I was cutting too fast and too hard last year, even when Snag and Weaver were telling me to slow it down, so I've listened. What sucks about the lack of simple sugars isn't so much my bodybuilding movements, it's my explosive Olympic lifts like the power snatch and power clean, especially the snatch that's suffering. I almost collapsed under the 135's with the power snatch this morning and it was slightly embarrassing.
MrKleen73
Legend
Yeah those explosive movements are rough. Have you tried adding in the EVCO or MCT Oil to see if it helps?
DreamWeaver
Legend
Man you couldn't have described that better. I was 7 lbs heavier after one carb up day. I spilled over a bit though like I said. The size difference was big and I tightened up quite a bit.
GoHardOrGoHme
Board Sponsor
Kleen....clean up ur inbox haha
A_I_Sports_Nutrition
AI Sports Nutrition
Come on Kleen get with the program LMAO!!!!!:silly:
GoHardOrGoHme
Board Sponsor
My heart and prayers goes out to ur family. Though you were not close, a loss in the family is never a joyous occasion. But I am very confident that as the man of the household you can continue to guide your family through any trial and tribulation.
MrKleen73
Legend
Done
I know I got people needing to get in touch with me cuz I am impotent.
Wait I mean....
Thank you Sir. I am doing my best to keep things from getting negative. They are pretty resilient thank God!
A_I_Sports_Nutrition
AI Sports Nutrition
I am also very sorry to hear about your loss. My thoughts and prayers have been sent.
MrBigPR
NutraPlanet Rep
Sorry I haven't been around as much, getting settled in at the new place, job, etc. Sorry to hear about your lost, I lost my grandfather in 07. I know the pain and feeling. I was strong back then until I saw my dad break down. Hit me hard seeing as that was only the 2nd time I saw him cry. I'm here if you need anything bro. ANYTHING.
thundergod
Well-known member
My heart-felt prayers and condolences go out to you and your family as well Kleen. I know how sad it is to see your children cry. There's nothing that clenches your heart like that.
Bring on the day when there will be no more sorrows and no more tears. :hail:
Bring on the day when there will be no more sorrows and no more tears. :hail:
DreamWeaver
Legend
Hey guys, what do you think about stategically upping stoked dosing the last few days before a contest to help dry out? Would this be ok, and if so how would you go about it. I was just thinking to upping it to 6 ed while drying out. So I finish my carb load on Tuesday evening, then on Wednesday to Saturday increase the dosage.
oufinny
Well-known member
That seems like a lot of ResV in a day but I think Snag was playing with dosing that high not long ago with success. You may want to ask him about that. If I remembered the thread I read it in I would post it for you. All I have to offer on the subject sadly.
DreamWeaver
Legend
I remember the post, can't remember what his dosing was though.
A_I_Sports_Nutrition
AI Sports Nutrition
I have heard of people doing it. Just watch the joints some said it really dried up the joints.
DreamWeaver
Legend
Well I won't be lifting at this point so I should be ok.
MrKleen73
Legend
Thanks Brother!
I think I would up it the last 1.5-2 weeks give it time to really make a difference in your estrogen levels to take advantage of any drying out if that is your goal.
There shouldn't be any problems other than what Pembroke mentions below.
I agree with you on this point, even the last week you lift you wont be using maximal weights, and probably slower reps to stay nice and full eh?
A_I_Sports_Nutrition
AI Sports Nutrition
DreamWeaver
Legend
Yah I think Posing practice 3 or 4 times a day and I should be good to go...
MrKleen73
Legend
Final Workout on STOKED!
Good Morning, I had an awesome workout today. I am sore as all get out from changing up programs. My shoulders, chest and back are all sore on top of that my arms are sore and I didn't do any direct work on them. I can tell you now that tomorrow I will be walking funny for sure. My lovely wife washed my APT Sleeves in the machine and dryer… So now when she goes heavy she has a nice heavy duty set SHE can wear. I ordered some Tommy Kono's that will double as both my knee and elbow sleeves. Just so happens my arms overlap sizes for what is recommended for my legs and that is how the Kono's work. Well anyway, the point in case being I may have aimed for lower reps and a little more weight had I had the opportunity to put on the sleeves but since I did not I hose to stay in a known safe zone. My legs were still wobbly a good 45-60 minutes after this workout and are still feeling weak from it.
Quads
Leg Press - 225x15, 405x15, 455x15, 455x15 with the slow reps this got me a great burn and the last set almost felt like a slow motion Widow Maker. I paused at 12-13-14-and struggled for number 15, I think I may have gone a bit slower in pace in the beginning like a 3x3 on the 405 set and it bit me in the butt. Legs were already very pumped by now.
Front Squat - 135x12, 155x13 - I may try Zerchers here too. My grip is not good I need to develop the flexibility in my wrists. Weight was more challenging on second set and I will be able to increase quickly as my wrists become more flexible.
Leg Extension DS - 160x12, 160x6, 100x2, I was squeezing at the top too and let me tell you these mothas burnt from moment one. You can tell the first set finished em off but I came back for more anyway and managed 6 more reps. I had to laugh when I did my drop set and only got 2. That is destroyed right there.
Hamstrings
Stiff Leg Dead Lift - 135x15, 185x12, 205x12, 205x10 - These bad boys were feeling the pain by the end of that last set. The second work set was quite challenging already because I go quite deep on my leg press my hams always get a lot of work there as well.
Lying Leg Curl - 85x10, 85x6 man these things were just toast already. The new volume added to the slow reps and I was just trembling on the second set.
Seated Leg Curl DS - 85x10, 85x8>40x10 Man these things were just ripping right through me, the contraction was so sick by this point it was ridiculous. I was officially walking like Frankenstein by this point. Legs just swole everywhere.
Calves
Donkey Calf raise DS - 190x15>150x9
Bent Knee Raise DS - 90x15>45x12 - Not too much to say about either of these, calves burn end of story.
ABS
Drawbridges 2 sets DS = decline crunches - 15, 9>15 RC - Holy Crap my abs were toast on this one. I curl my hips up off the board one vertebra at a time doing these as well as leave my legs out in front of me longer so I am raising more of my body creating more resistance, so it really crushes the abs after failure on second set flip over and burn out on slow rep decline crunches.
YUM
Invalid Link Removed
MORE YUM but I don't think the weight belt goes there we should move it...
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AND EVEN MORE YUM
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Good Morning, I had an awesome workout today. I am sore as all get out from changing up programs. My shoulders, chest and back are all sore on top of that my arms are sore and I didn't do any direct work on them. I can tell you now that tomorrow I will be walking funny for sure. My lovely wife washed my APT Sleeves in the machine and dryer… So now when she goes heavy she has a nice heavy duty set SHE can wear. I ordered some Tommy Kono's that will double as both my knee and elbow sleeves. Just so happens my arms overlap sizes for what is recommended for my legs and that is how the Kono's work. Well anyway, the point in case being I may have aimed for lower reps and a little more weight had I had the opportunity to put on the sleeves but since I did not I hose to stay in a known safe zone. My legs were still wobbly a good 45-60 minutes after this workout and are still feeling weak from it.
Quads
Leg Press - 225x15, 405x15, 455x15, 455x15 with the slow reps this got me a great burn and the last set almost felt like a slow motion Widow Maker. I paused at 12-13-14-and struggled for number 15, I think I may have gone a bit slower in pace in the beginning like a 3x3 on the 405 set and it bit me in the butt. Legs were already very pumped by now.
Front Squat - 135x12, 155x13 - I may try Zerchers here too. My grip is not good I need to develop the flexibility in my wrists. Weight was more challenging on second set and I will be able to increase quickly as my wrists become more flexible.
Leg Extension DS - 160x12, 160x6, 100x2, I was squeezing at the top too and let me tell you these mothas burnt from moment one. You can tell the first set finished em off but I came back for more anyway and managed 6 more reps. I had to laugh when I did my drop set and only got 2. That is destroyed right there.
Hamstrings
Stiff Leg Dead Lift - 135x15, 185x12, 205x12, 205x10 - These bad boys were feeling the pain by the end of that last set. The second work set was quite challenging already because I go quite deep on my leg press my hams always get a lot of work there as well.
Lying Leg Curl - 85x10, 85x6 man these things were just toast already. The new volume added to the slow reps and I was just trembling on the second set.
Seated Leg Curl DS - 85x10, 85x8>40x10 Man these things were just ripping right through me, the contraction was so sick by this point it was ridiculous. I was officially walking like Frankenstein by this point. Legs just swole everywhere.
Calves
Donkey Calf raise DS - 190x15>150x9
Bent Knee Raise DS - 90x15>45x12 - Not too much to say about either of these, calves burn end of story.
ABS
Drawbridges 2 sets DS = decline crunches - 15, 9>15 RC - Holy Crap my abs were toast on this one. I curl my hips up off the board one vertebra at a time doing these as well as leave my legs out in front of me longer so I am raising more of my body creating more resistance, so it really crushes the abs after failure on second set flip over and burn out on slow rep decline crunches.
YUM
Invalid Link Removed
MORE YUM but I don't think the weight belt goes there we should move it...
Invalid Link Removed
AND EVEN MORE YUM
Invalid Link Removed
Army Guy
Well-known member
:toofunny: quote of the day winner goes to Kleen!!!!
great workout too by the way. Wish you would take some vids of the funny walking to give us all a laugh!!!
VolcomX311
Legend
Have you tried the arm-crossed version of the front squat Kleen? My wrist can't handle the Clean grip for the front squat either, especially when going hams-to-calves, but the cross-arm, bar resting across the shoulders works solid for me. I just did them last night, I love them for the core action (I also do over-head squats for the core strength/stability, but it's not so relevant for bodybuilding purposes, great for O-lifts & sports though).
VolcomX311
Legend
The black bikini shot is a great natty test booster :fest30:
Question for Kleen or Weaver. As I mentioned before I'm in a low & slow cut for the sake of preserving as much of my strength & muscle as possible and I'm down 6lbs in 3 weeks. Is that too much? Do I need to crank it up? Or am I at an appropriate pace?
Normally, I tend to cut much more drastic, but that's because I over-cardio in the past (double 60 min sessions + my lift), so these numbers are not what I'm used to in terms of effective progression, but what are your thoughts?
Question for Kleen or Weaver. As I mentioned before I'm in a low & slow cut for the sake of preserving as much of my strength & muscle as possible and I'm down 6lbs in 3 weeks. Is that too much? Do I need to crank it up? Or am I at an appropriate pace?
Normally, I tend to cut much more drastic, but that's because I over-cardio in the past (double 60 min sessions + my lift), so these numbers are not what I'm used to in terms of effective progression, but what are your thoughts?
MrKleen73
Legend
I would stick with what you are doing. That is optimal any more and you will definitely lose LBM. It will even slow to 1 lb a week as long as muscle is not going away the composition catches up very quickly and you go from the edge of cut to shredded with minimal loss on the scale.
oufinny
Well-known member
This is exactly what is happening to me. The easy pounds are gone and now it is about a pound a week. I like this way because I have not lost an ounce of strength or muscle, the Pink Magic PROBABLY has a lot to do with that though.
A_I_Sports_Nutrition
AI Sports Nutrition
Great workout and NOOOOOOOOOOOOOOOO not the last day I am goingto have withdrawl LOL.
MrKleen73
Legend
Could be.
I am sure it will work well for you Army then they will be asking you to pee in a cup again. LOL
I know hard to believe it is over. Now I am waiting on my HGHpro to show up. I will post up in a link to the new thread as soon as i get it started. Won't be as many libido checks in it but they will be there. Of course I will always welcome others posting libido checks in my threads.Great workout and NOOOOOOOOOOOOOOOO not the last day I am goingto have withdrawl LOL.
A_I_Sports_Nutrition
AI Sports Nutrition
VolcomX311
Legend
Sounds good. Thanks.
DreamWeaver
Legend
Yah same for me cross arms done last night as well.
DreamWeaver
Legend
I think your in a good spot and it will slow down a bit on it's own, wait untill you are losing less than a pound a week before you make adjustments.