KLEEN's Recovery and Cut Log = RLS Dermacrine, NTBM Gear and other goodies to start.
- Thread starter MrKleen73
- Start date
RickRock13
Well-known member
Yeh I guess taking in 2800-3k over 8 hrs on weight days isnt going to be anything like normally taking in 3k throughout the day.
I have a little adjusting to my training to do, as I'm wanting to go with a very similiar training routine as yours, and do 3 weight days and 3 cardio only days alternating days. I'm planning on starting either end of this week or beginning of next.
Thanks for all the info and help you sent me on this Kleen! I really appreciate everything bro
I have a little adjusting to my training to do, as I'm wanting to go with a very similiar training routine as yours, and do 3 weight days and 3 cardio only days alternating days. I'm planning on starting either end of this week or beginning of next.
Thanks for all the info and help you sent me on this Kleen! I really appreciate everything bro
DreamWeaver
Legend
DMZ is a bit harsh for me this will have less sides but there will be shutdown ... Torem gets me back fast but I don't like heavy dosing with it if I can get away with it so I add a very comprehensive and expensive herbal stack but hey this is not a place to try and save a dollar ... :nervous:
DreamWeaver
Legend
oufinny
Well-known member
I am dealing with the evils of the DMZ shutdown now, it sucks. Herbal stack or not, I wish I had Torem or Clomid with me, things would be different. Also, HCG is such an effective addition to PCT or on cycle I won't run one again without it. Great discussion in here!!!!
MrKleen73
Legend
Had a great workout this morning although I will be changing a few of my exercises around to get better performance out of the lifts. I will be swapping Close grip Bench and Dips so that I am doing dips with my incline pressing. I was going to do machine shoulder press but not a fan of the shoulder machines at current gym so will do Arnold Presses which will also give me a more all around development in my shoulders.
Workout is still based on 15 reps and deliberate tempo I have adopted. The tempo won’t change too much from here on out unless I slow it down. I will continue to do mini pauses to hit my reps at the end if needed as well.
HS Incline Bench - (weight is per side weights counted only) 45, 65, 70, 70 2 pauses at end to get completed.
Machine Shoulder Press - 50 x 3 sets really not a fan of this machine, put my shoulders in a bad angle. Happily moving to Arnold Presses next workout.
Close Grip Bench - 95, 115, 125x14, between the exercises above my shoulders were actually pretty blown by this point. These get a lot of shoulder activation and the fatigue showed here. Still a great last set. I paused 3 times to get to 14.5 but couldn't get the last rep all the way up on my own.
Leg Press - 4 plates, 10 plates, 12 plates +10 lbs - This was an increase of 10 lbs from Saturday’s workout.
Widow Maker Set of Squats - 235x20, up 10 lbs from Saturday, only had to pause 2-3 times towards the end. Nice and intense, it took some digging but I think 245 will be okay next time maybe a couple more pauses to breathe but still never re-racking the weight until I hit 20.
I will shoot you the Warrior workout so you can peruse it. It fits perfectly in there but I am also liking the top to bottom Push / Pull split I have going now too.
Agreed. I need to find a forum to put some of my stuff up for sale on since I can't sell it here.
I also recommend everyone google the Insulin Index, by far more valuable for us than the glycemic index, it is a measure of how much insulin is released after eating certain foods. Unfortunately the list is not huge only 30 some odd foods but you would be surprised to find out most proteins rival or even beat the tar out of many carbs as far as insulin release goes but don't have negative effects on blood sugar. What this means to us is that we don't HAVE to do the big carb thing to get that protein in our system. It is getting shuttled like nobodies business. Steak for example is only beaten by one or two carbs, one of them being potato. Google it, learn it and then LOVE IT!!!! Also look on Marksdailyapple.com for his explanation of why and how this occurs in lay mans terms.
Workout is still based on 15 reps and deliberate tempo I have adopted. The tempo won’t change too much from here on out unless I slow it down. I will continue to do mini pauses to hit my reps at the end if needed as well.
HS Incline Bench - (weight is per side weights counted only) 45, 65, 70, 70 2 pauses at end to get completed.
Machine Shoulder Press - 50 x 3 sets really not a fan of this machine, put my shoulders in a bad angle. Happily moving to Arnold Presses next workout.
Close Grip Bench - 95, 115, 125x14, between the exercises above my shoulders were actually pretty blown by this point. These get a lot of shoulder activation and the fatigue showed here. Still a great last set. I paused 3 times to get to 14.5 but couldn't get the last rep all the way up on my own.
Leg Press - 4 plates, 10 plates, 12 plates +10 lbs - This was an increase of 10 lbs from Saturday’s workout.
Widow Maker Set of Squats - 235x20, up 10 lbs from Saturday, only had to pause 2-3 times towards the end. Nice and intense, it took some digging but I think 245 will be okay next time maybe a couple more pauses to breathe but still never re-racking the weight until I hit 20.
Thanks, I am just learning this so far but will share all of my experience as I get it. It iseasy to because I am excited about it.
Yeh I guess taking in 2800-3k over 8 hrs on weight days isnt going to be anything like normally taking in 3k throughout the day.
I have a little adjusting to my training to do, as I'm wanting to go with a very similiar training routine as yours, and do 3 weight days and 3 cardio only days alternating days. I'm planning on starting either end of this week or beginning of next.
Thanks for all the info and help you sent me on this Kleen! I really appreciate everything bro
I will shoot you the Warrior workout so you can peruse it. It fits perfectly in there but I am also liking the top to bottom Push / Pull split I have going now too.
Agreed. I need to find a forum to put some of my stuff up for sale on since I can't sell it here.
Honestly Doug, this has been a Godsend. It has been truly liberating. Like I said before I am basing my calories off of estimates as I go throughout the day just making sure I hit certain targets. Just doing that I have lost a good amount of fat and built some muscle back up. Soon I will start making a pool of food for each day that has my required cals in them and just eat through it during the 8 hours as I please. That will be the extent of my calorie counting unless I decide to do another show. If I need 200 grams protein for instance I could be lazy and cook up 28 oz of steak, ground turkey or whatever and chomp on it. Weigh out enough sweet potato, bake it and then mash it and eat throughout the day. Toss a whole wheat bagel or whatever in. Life just got a little easier my friend! I like simplicity and I love meat so doing something like this would be so easy for me.
I also recommend everyone google the Insulin Index, by far more valuable for us than the glycemic index, it is a measure of how much insulin is released after eating certain foods. Unfortunately the list is not huge only 30 some odd foods but you would be surprised to find out most proteins rival or even beat the tar out of many carbs as far as insulin release goes but don't have negative effects on blood sugar. What this means to us is that we don't HAVE to do the big carb thing to get that protein in our system. It is getting shuttled like nobodies business. Steak for example is only beaten by one or two carbs, one of them being potato. Google it, learn it and then LOVE IT!!!! Also look on Marksdailyapple.com for his explanation of why and how this occurs in lay mans terms.
oufinny
Well-known member
I have one, nolva, it is not cutting the mustard at the dose I WAS running it at and being that I am really shutdown, I am going to add in Clomid to assist with recovery.
BarbellBeast
Well-known member
The butterscotch I wasn't too impressed with TBH. Didn't have much of a butterscotch taste, at least my bag. The PB overpowered it. Nothing beats the Choco Rasp. :439:
BarbellBeast
Well-known member
Clomid works like a charm for me in PCT oufinny.. I wouldn't go without it.. Also yes on 6+ week cycles HCG should definitely be used.
Lots of good info in here Kleen!
Lots of good info in here Kleen!
RickRock13
Well-known member
Chocolate raspberry is the bag I have, but havent made it up yet. I need to get to it and make them bad boys!!:439:
irate:
BarbellBeast
Well-known member
Chocolate raspberry is the bag I have, but havent made it up yet. I need to get to it and make them bad boys!!:439:
Ya you do.. They're friggin delish bro!
mich29
Board Sponsor
power butter and normal pb mixed on bread for the win!!!!
MrKleen73
Legend
Pull - 4/2/11 Maintenance lifts due to Lasik
Well guys, I did cardio yesterday not sure if I updated but took it a little easier and got 461 cals in 45 minutes.
This whole week will be maintenance lifts, not trying to push and trying to avoid any straining under the weight at all. Kind of a forced Cruise week. I got Lasik yesterday, and today I am the proud owner of 20/15 vision.
I did not know I was not allowed to lift hard after the lasik and was very surprised when the tech yesterday told me no lifting anything over 40 lbs... Well when I went back today for my follow up I asked the doctor just how serious was the 40 lb restriction. I said look at me Doc, 40 lbs is not going to come close to stressing me enough to build internal pressure in my eyes is that just a recommendation or what? She laughed and told me just do a maintenance week. Lift to the point it is work but do not strain at all to lift the weight. WOOHOO was about my reaction. So here is what I did, it was actually pretty awesome I closed my eyes concentrated on the muscle worked, perfect foprm and also on my eyes. I made sure I kept them totally relaxed as if I were sleeping throughout each set.
Rep cadence today was close to 3 seconds up and 3 seconds down, just slow deliberate movement. 15 reps per set.
Hammer Strengh Lat Pull Down w/ Pronated Grip - 45, 45, 55, 55 - I truly love this machine and wish they had one at my other gym that is actually open early enough for me to workout in the mornings before work. This gym opens at 5:00 and that is about 30 minutes too late for me...
DB Pull Overs - 40 for 3 sets - Have not done these in a while and man they feel good. I could feel them working parts of my right shoulder that need reconditioning so I was very happy about that. I am a stickler on these for keeping my ass firmly seated on my calves, way to many people let their ass and waist raise up as they lower the weight behind the head, basically taking the stress off of the targeted areas. Also far to many people breathe incorrectly with this exercise. Take a deep breath at the top, hold it all the way down, then exhale as you bring the weight back up. You will not expand the rib cage if you do not breathe correctly. Why only work the lats and serratus when you can expand your ribcage making everything surrounding it look bigger?
Pin Wheel Curls - 25, 25 - man these felt great, I did em nice and slow and squeezed the contraction at the top of every rep. I am getting nice and lean and even with lower blood sugar veins were popping out everywhere.
Rear Delt Fly Machine - 60, 60 these are always pleasurable for me. I just love the direct work on the rear delts and I can get a superior contraction to using dumbells for this purpose.
Lying Leg Curls - 50 x 3 sets, 55 - These felt really good, I squuezed at the top, and kept my toes pointed and calves flexed the whole time. This actually works more of the hamstring then flexing your feet up. Try this some time you may have to lower the weight a little but the hamstrings will thank you. By pointing I mean the top of the foot should be a straight line with the shin. It may sound hoakie but don't dismiss it, give it a shot and tell me if you don't feel a difference.
Lean Gains Fast Breaker Example - my first meal was
1 Can wild caught salmon. 84 grams of protein , 30 grams removed skin
1.5 cups cooked whole wheat spaghetti 56 carbs, 8 protein, 2 g fat,
1 large (12 oz) granny smith apple - 45 grams carbs 1.5 protein.
1 scoop Whey 23 protein, 3 carbs 2.5 fat
Protein - 116.5 grams, 466 cals
Fat - 34.5 grams, 310.5 cals
Carbs - 104 grams, 416 cals
Total Cals 1192.5
Ratios P= 39% F= 26% C= 35%
Cajun Salmon Pasta
Preparation, open large can of wild caught salmon remove bones and skin if preferred, add to 1.5 cups previously cooked pasta, 1 tbls Cajun Seasoning, add Cayenne pepper to taste, 1 good squirt of lemon juice, heat in microwave safe dish. Prep / Cooking time less than 5 minutes. Results YUM!!! Ths is excellent to add pica de gallo to as well.
By the way, I am really hoping to have defined abs by this concert, I don't know what may make you more jealous the abs, diet, or the concert line up. That gives me one month. I ain't far but this will keep me from slacking off. No way I am gonna have a shirt on out there in that heat... That and screw a farmers tan. LOL
Buzz Fest 26 May 1, 2011
SHOW TIMES
Main Stage
New Politics - 1:20 to 1:50 pm,
The Airborne Toxic Event – 2:20 to 2:50,
Flogging Molly – 3:20 to 4:00
Puddle of Mudd – 4:35 to 5:20
Seether – 5:55 to 7:00 - I have seen Seether 4 times they sound great live but but boring to watch. Dude just stands there with the mic to his mouth and doesn't move. Great time for socializing. Although excited to hear some of the new stuff.
Social D – 7:40 to 8:45
Janes Addiction – 9:25 to 10:45
Side Stage
Electric Touch - 1:00 to 1:20 pm
Young the Giant - 1:50 to 2:20
My Darkest Days - 2:50 to 3:20
Middle Class Rut - 4:00 to 4:35
Red Jumpsuit Apparatus - 5:20 to 5:55
Evans Blue- 7:00 to 7:40
The Dirty Heads - 8:40 to 9:25
Gonna be a lot of fun. If anyone who is in or around Houston got tickets too let me know maybe we can hook up and BS for a few. This concert is outside on a hill you can roam around and chat, bs drink whatever. there are some seats inside the actual pavilion but sitting down there is boring. I prefer to be up on the hill where it is more a big party with live music. I bolded the ones I am excited to see, the others not too familiar with but I will Youtube them before hand to see what they are about.
Well guys, I did cardio yesterday not sure if I updated but took it a little easier and got 461 cals in 45 minutes.
This whole week will be maintenance lifts, not trying to push and trying to avoid any straining under the weight at all. Kind of a forced Cruise week. I got Lasik yesterday, and today I am the proud owner of 20/15 vision.
I did not know I was not allowed to lift hard after the lasik and was very surprised when the tech yesterday told me no lifting anything over 40 lbs... Well when I went back today for my follow up I asked the doctor just how serious was the 40 lb restriction. I said look at me Doc, 40 lbs is not going to come close to stressing me enough to build internal pressure in my eyes is that just a recommendation or what? She laughed and told me just do a maintenance week. Lift to the point it is work but do not strain at all to lift the weight. WOOHOO was about my reaction. So here is what I did, it was actually pretty awesome I closed my eyes concentrated on the muscle worked, perfect foprm and also on my eyes. I made sure I kept them totally relaxed as if I were sleeping throughout each set. Rep cadence today was close to 3 seconds up and 3 seconds down, just slow deliberate movement. 15 reps per set.
Hammer Strengh Lat Pull Down w/ Pronated Grip - 45, 45, 55, 55 - I truly love this machine and wish they had one at my other gym that is actually open early enough for me to workout in the mornings before work. This gym opens at 5:00 and that is about 30 minutes too late for me...
DB Pull Overs - 40 for 3 sets - Have not done these in a while and man they feel good. I could feel them working parts of my right shoulder that need reconditioning so I was very happy about that. I am a stickler on these for keeping my ass firmly seated on my calves, way to many people let their ass and waist raise up as they lower the weight behind the head, basically taking the stress off of the targeted areas. Also far to many people breathe incorrectly with this exercise. Take a deep breath at the top, hold it all the way down, then exhale as you bring the weight back up. You will not expand the rib cage if you do not breathe correctly. Why only work the lats and serratus when you can expand your ribcage making everything surrounding it look bigger?
Pin Wheel Curls - 25, 25 - man these felt great, I did em nice and slow and squeezed the contraction at the top of every rep. I am getting nice and lean and even with lower blood sugar veins were popping out everywhere.
Rear Delt Fly Machine - 60, 60 these are always pleasurable for me. I just love the direct work on the rear delts and I can get a superior contraction to using dumbells for this purpose.
Lying Leg Curls - 50 x 3 sets, 55 - These felt really good, I squuezed at the top, and kept my toes pointed and calves flexed the whole time. This actually works more of the hamstring then flexing your feet up. Try this some time you may have to lower the weight a little but the hamstrings will thank you. By pointing I mean the top of the foot should be a straight line with the shin. It may sound hoakie but don't dismiss it, give it a shot and tell me if you don't feel a difference.
Lean Gains Fast Breaker Example - my first meal was
1 Can wild caught salmon. 84 grams of protein , 30 grams removed skin
1.5 cups cooked whole wheat spaghetti 56 carbs, 8 protein, 2 g fat,
1 large (12 oz) granny smith apple - 45 grams carbs 1.5 protein.
1 scoop Whey 23 protein, 3 carbs 2.5 fat
Protein - 116.5 grams, 466 cals
Fat - 34.5 grams, 310.5 cals
Carbs - 104 grams, 416 cals
Total Cals 1192.5
Ratios P= 39% F= 26% C= 35%
Cajun Salmon Pasta
Preparation, open large can of wild caught salmon remove bones and skin if preferred, add to 1.5 cups previously cooked pasta, 1 tbls Cajun Seasoning, add Cayenne pepper to taste, 1 good squirt of lemon juice, heat in microwave safe dish. Prep / Cooking time less than 5 minutes. Results YUM!!! Ths is excellent to add pica de gallo to as well.
By the way, I am really hoping to have defined abs by this concert, I don't know what may make you more jealous the abs, diet, or the concert line up. That gives me one month. I ain't far but this will keep me from slacking off. No way I am gonna have a shirt on out there in that heat... That and screw a farmers tan. LOL
Buzz Fest 26 May 1, 2011
SHOW TIMES
Main Stage
New Politics - 1:20 to 1:50 pm,
The Airborne Toxic Event – 2:20 to 2:50,
Flogging Molly – 3:20 to 4:00
Puddle of Mudd – 4:35 to 5:20
Seether – 5:55 to 7:00 - I have seen Seether 4 times they sound great live but but boring to watch. Dude just stands there with the mic to his mouth and doesn't move. Great time for socializing. Although excited to hear some of the new stuff.
Social D – 7:40 to 8:45
Janes Addiction – 9:25 to 10:45
Side Stage
Electric Touch - 1:00 to 1:20 pm
Young the Giant - 1:50 to 2:20
My Darkest Days - 2:50 to 3:20
Middle Class Rut - 4:00 to 4:35
Red Jumpsuit Apparatus - 5:20 to 5:55
Evans Blue- 7:00 to 7:40
The Dirty Heads - 8:40 to 9:25
Gonna be a lot of fun. If anyone who is in or around Houston got tickets too let me know maybe we can hook up and BS for a few. This concert is outside on a hill you can roam around and chat, bs drink whatever. there are some seats inside the actual pavilion but sitting down there is boring. I prefer to be up on the hill where it is more a big party with live music. I bolded the ones I am excited to see, the others not too familiar with but I will Youtube them before hand to see what they are about.
needtogetmuscle
Banned
Should have snagged some up and NTBM during the 25% off sale man..
How have you been kleen my man. Stop by the home base some time and let us all know how life has been for you this past month my friend. The family misses you bro and I mean that.. I have missed you and not having your inspiration,motivation, and insight have been felt bro..
:tragedy::tragedy: this sucks.
BarbellBeast
Well-known member
Damn Kleen big meal bro!! Sounds good too. Glad that diet is working so well for you.
I'm excited for some concerts this summer.. That one looks pretty decent, hopefully you'll be ripped for it. Gotta have the shirt off in that heat. Plus all the ladies will have there eyes on ya!
I'm excited for some concerts this summer.. That one looks pretty decent, hopefully you'll be ripped for it. Gotta have the shirt off in that heat. Plus all the ladies will have there eyes on ya!
MrKleen73
Legend
Thanks! Has been so busy even updating here is taking quite a bit of effort. I will pop on over there soon. Trying to find someone to loan me money with a sos so credit history right now. Joy! Past creeps up on you every once in a while...
Yeah, the gorgeous wife will be there in shorts and bikini top I am sure. So will have to look like someone not to be messed with. LOLDamn Kleen big meal bro!! Sounds good too. Glad that diet is working so well for you.
I'm excited for some concerts this summer.. That one looks pretty decent, hopefully you'll be ripped for it. Gotta have the shirt off in that heat. Plus all the ladies will have there eyes on ya!
RickRock13
Well-known member
That concert look badass bro! I'm going to one like that on may 15th with 30 bands. I can't remember them all but I know Korn, papa Roach, sevendust, all that remains, Hollywood undead , finger eleven, 10 years,.....that's the ones I remember. I don't know if ill have ABS by then or not, but we will see..
I might have to try that salmon dish sometime. It sounds pretty good.
If you can think of it send me a copy of that warrior training routine you have. I'm kinda interested in something different.
I might have to try that salmon dish sometime. It sounds pretty good.
If you can think of it send me a copy of that warrior training routine you have. I'm kinda interested in something different.
BarbellBeast
Well-known member
RickRock13
Well-known member
Oh hell yeah Rock.... All that remains puts on a kick ass show. Enjoy brotha
I'm looking forward to it. Them guys are some of my best lifting music!! :firedevil:
John Smeton
Legend
Those are some killer low calories Chris!
May I ask why so low?
May I ask why so low?
JudoJosh
Pro Virili Parte
I believe those number are just for his first meal. IF has a 4 hour eating window, I'm sure more food followed that salmon pasta meal
MrKleen73
Legend
Exactly what Mich said. I threw another 1400-1500 on there over the next few hours. That was just the fast breaker. IF seems to really agree with me and allows me to eat things I could never eat on a cut any other way. Going to actually start counting calories now and see what happens. I cooked up 1 lb of lean beef today for my next two fast breaking meals, will be 1 scoop protein powder 8 oz trimmed lean beef, and veggies. I can't lift tohard so 100 grams of protein is the goal for the fast breaker with some fruit and veggies added in this week not too much on the starchy carbs. Maybe only in meal one after lifting but not for the cardio days. See ow that ends up.
RickRock13
Well-known member
Yeh I think I'm going to have to adjust some as I go, particularly on weight days on how I'm going to do carbs, but I think within a week or 2 ill be pretty much set on how things are going to be done.
MrKleen73
Legend
Today was an easy walk on a level 8 incline for 60 minutes, 590 calories. Since I got lasik I can't sweat in my eyes so I wore a skull cap and since sauna was out of the question I went with long sleeve shirt and sweat pants too, what the heck might as well.
Crunches 2 sets to fatigue, Side bends 40 lb db 2 sets of 20 per side. Obliques were screaming at me, have not done these in a while.
Crunches 2 sets to fatigue, Side bends 40 lb db 2 sets of 20 per side. Obliques were screaming at me, have not done these in a while.
Onlychevy6
Well-known member
You need to borrow my ab ripper dvd. See if you can do them I would be curious to see how one that is already fairly lean will look after a few times of doing it.
RickRock13
Well-known member
MrKleen73
Legend
HaHa, I am sure the ab ripper DVD would be a great workout. However I don't subscribe to the millions of reps thing that people do for abs. DrawBridges, Leg Raises, Weighted Crunches, are my tools, and for only 2-3 sets one of those exercises per an ab workout. Resistance builds abs thousand of reps tighten the abdominal girdle without building anything. Dont get me wrong I will do a few sets of regular crunches in the sauna or vacuums but that is more to make sure to bring my waistline in than it is to get better abs.
Plus not to toot my own horn but my abs are friggin phenominal once lean so there really wouldn't be any way to tell if it worked. You can see my abs stick out from the side, from the deepest part of the abs to the outer most part is like an inch they are already so developed so I am not a good person to see if an ab workout will build good abs on.. They are a natural gift, but for some reason they were also wrapped VERY well. They are more so the result of a lot of squatting and deadlifting and never wearing a belt.
Todays lift was maintenance, it was a Push, 15 3-1-3 tempo reps,
Flat bench went up to 130, Shoulder Press to 65, Close Grip 90, Leg Ext 150, slow tempo caused a fire in them biatches! Calve raise 150 for one set.
Even with the light weight the mirror was whispering sweet nothings to me. I was looking in the mirror at the gym today in my wife beater, upper pecs seperated, veins in shoulders, all the way down my biceps and forearms, seperation between every bit of muscle and all of it standing up off of the other. I was actually impressed with myself and that has been a long time since I felt that way at all.
I haven't weighed myself but I would say I am 191-192 right now improvements are showing up daily at this point.
Plus not to toot my own horn but my abs are friggin phenominal once lean so there really wouldn't be any way to tell if it worked. You can see my abs stick out from the side, from the deepest part of the abs to the outer most part is like an inch they are already so developed so I am not a good person to see if an ab workout will build good abs on.. They are a natural gift, but for some reason they were also wrapped VERY well. They are more so the result of a lot of squatting and deadlifting and never wearing a belt.
Todays lift was maintenance, it was a Push, 15 3-1-3 tempo reps,
Flat bench went up to 130, Shoulder Press to 65, Close Grip 90, Leg Ext 150, slow tempo caused a fire in them biatches! Calve raise 150 for one set.
Even with the light weight the mirror was whispering sweet nothings to me.
I was looking in the mirror at the gym today in my wife beater, upper pecs seperated, veins in shoulders, all the way down my biceps and forearms, seperation between every bit of muscle and all of it standing up off of the other. I was actually impressed with myself and that has been a long time since I felt that way at all. I haven't weighed myself but I would say I am 191-192 right now improvements are showing up daily at this point.
morry
Well-known member
HaHa, I am sure the ab ripper DVD would be a great workout. However I don't subscribe to the millions of reps thing that people do for abs. DrawBridges, Leg Raises, Weighted Crunches, are my tools, and for only 2-3 sets one of those exercises per an ab workout. Resistance builds abs thousand of reps tighten the abdominal girdle without building anything. Dont get me wrong I will do a few sets of regular crunches in the sauna or vacuums but that is more to make sure to bring my waistline in than it is to get better abs.
Plus not to toot my own horn but my abs are friggin phenominal once lean so there really wouldn't be any way to tell if it worked. You can see my abs stick out from the side, from the deepest part of the abs to the outer most part is like an inch they are already so developed so I am not a good person to see if an ab workout will build good abs on.. They are a natural gift, but for some reason they were also wrapped VERY well. They are more so the result of a lot of squatting and deadlifting and never wearing a belt.
Todays lift was maintenance, it was a Push, 15 3-1-3 tempo reps,
Flat bench went up to 130, Shoulder Press to 65, Close Grip 90, Leg Ext 150, slow tempo caused a fire in them biatches! Calve raise 150 for one set.
Even with the light weight the mirror was whispering sweet nothings to me.
I haven't weighed myself but I would say I am 191-192 right now improvements are showing up daily at this point.
Bingo. I love it when i run across something like this. A man that knows where abs are at
Those freakin ab rollers and all that other garbage is just junk. DeadLifts and squats keeping your core tight makes your abs HUGE. Mine buldge out to and when I get asked what I do for my abs and I answer just like you did, I usually get that confused look. Like somehow I was going to tell them I do 1000 situps and they think "Oh Gosh, all I got to do more situps then", but instead you say that and most are thinking "WTF is a deadlift".....amateurs. :rasp:
Thou shalt not ignore any of the big three, I don't care if Chuck Norris uses it and he doesn't do DeadLifts or Squats, do not ignore these lifts AND complain about your abs.
:rant:
Sorry.......:32:
Did you ever get a round about figure of how many calories you were taking in during your 8 hour window. I'm curious about this method bc it seems it could have different effects on different people and lifestyles (as with everything), but you and Rick are on it so I'll get to see how well things are working. I just don't eat grains and it seems to work pretty well for me.
Even if I do eat 4500 calories in a day, I just hit cardio harder, or fast in the morning but sub with BCAAs. If I center a good 60-70% of my calories in the 4 hours before and after my workout and I eat CLEAN, I can eat a TON of food and not gain weight, but i have to monitor it pretty close. I'm kind of OCD......
DreamWeaver
Legend
Bingo. I love it when i run across something like this. A man that knows where abs are at
Those freakin ab rollers and all that other garbage is just junk. DeadLifts and squats keeping your core tight makes your abs HUGE. Mine buldge out to and when I get asked what I do for my abs and I answer just like you did, I usually get that confused look. Like somehow I was going to tell them I do 1000 situps and they think "Oh Gosh, all I got to do more situps then", but instead you say that and most are thinking "WTF is a deadlift".....amateurs. :rasp:
Thou shalt not ignore any of the big three, I don't care if Chuck Norris uses it and he doesn't do DeadLifts or Squats, do not ignore these lifts AND complain about your abs.
:rant:
Sorry.......:32:
Did you ever get a round about figure of how many calories you were taking in during your 8 hour window. I'm curious about this method bc it seems it could have different effects on different people and lifestyles (as with everything), but you and Rick are on it so I'll get to see how well things are working. I just don't eat grains and it seems to work pretty well for me.
What about wheel of death!! That's a exercise used by powerlifters to strengthen there core!! Nothing, I mean nothing works abs like W.O.D.
DreamWeaver
Legend
HaHa, I am sure the ab ripper DVD would be a great workout. However I don't subscribe to the millions of reps thing that people do for abs. DrawBridges, Leg Raises, Weighted Crunches, are my tools, and for only 2-3 sets one of those exercises per an ab workout. Resistance builds abs thousand of reps tighten the abdominal girdle without building anything. Dont get me wrong I will do a few sets of regular crunches in the sauna or vacuums but that is more to make sure to bring my waistline in than it is to get better abs.
Plus not to toot my own horn but my abs are friggin phenominal once lean so there really wouldn't be any way to tell if it worked. You can see my abs stick out from the side, from the deepest part of the abs to the outer most part is like an inch they are already so developed so I am not a good person to see if an ab workout will build good abs on.. They are a natural gift, but for some reason they were also wrapped VERY well. They are more so the result of a lot of squatting and deadlifting and never wearing a belt.
Todays lift was maintenance, it was a Push, 15 3-1-3 tempo reps,
Flat bench went up to 130, Shoulder Press to 65, Close Grip 90, Leg Ext 150, slow tempo caused a fire in them biatches! Calve raise 150 for one set.
Even with the light weight the mirror was whispering sweet nothings to me.
I haven't weighed myself but I would say I am 191-192 right now improvements are showing up daily at this point.
Indeed work abs with weight, anything over 15 reps is basically a waist of time for me. We want big blocky abs....
morry
Well-known member
Does this mean Chuck Norris is a power lifter? I saw him use one of these things.
Good point tho, but I doubt the full body WOD movements is what the Ab DVD shows......
I've never done them full body, always started from the kneeling position. I think I have something to play with in the gym now.....
DreamWeaver
Legend
Does this mean Chuck Norris is a power lifter? I saw him use one of these things.
Good point tho, but I doubt the full body WOD movements is what the Ab DVD shows......
I've never done them full body, always started from the kneeling position. I think I have something to play with in the gym now.....
It's tough at first but once you get into it there's nothing like it... yah marshall artists use the wheel too. My budy invented a thing called the turtle that has a much superiior range of motion man!!! I don't know where he's at with production, such a procrastinator he is.
MrKleen73
Legend
Well calories are now in a pool of 1500, and 3000 just testing the efficacy of how it works like that in a cut. I did go back about a week and run my numbers from what I wrote down and I was pretty much dead on with estimations of 2000-2200 on cardio days and 2500-2700 on training days, except days I ate something I didn't prepare. Then it was not possible for me to do anything but estimate.Bingo. I love it when i run across something like this. A man that knows where abs are at
Those freakin ab rollers and all that other garbage is just junk. DeadLifts and squats keeping your core tight makes your abs HUGE. Mine buldge out to and when I get asked what I do for my abs and I answer just like you did, I usually get that confused look. Like somehow I was going to tell them I do 1000 situps and they think "Oh Gosh, all I got to do more situps then", but instead you say that and most are thinking "WTF is a deadlift".....amateurs. :rasp:
Thou shalt not ignore any of the big three, I don't care if Chuck Norris uses it and he doesn't do DeadLifts or Squats, do not ignore these lifts AND complain about your abs.
:rant:
Sorry.......:32:
Did you ever get a round about figure of how many calories you were taking in during your 8 hour window. I'm curious about this method bc it seems it could have different effects on different people and lifestyles (as with everything), but you and Rick are on it so I'll get to see how well things are working. I just don't eat grains and it seems to work pretty well for me.
I am gradually going to switch to no grains myself, but not keto. Fruits, vegetables and nuts will be the source of my carbs. I just need to finish up some of the food I bought for this first. Not big on waisting food. I also take BCAA's 8 grams every 2 hours even during the fasting portion. Anything less than 50 calories is not going to take the body out of the fasting according to a study that Martin refers to on his site. Something happens hormonally once you go over that which changes the stated of hormones. From what it sounds like you are already relatively close to the Lean Gains approach though.
I am going to get some Vibrams so I have a little protection for the toes. I lift in Wrestling shoes now.
Yes Sir! I did do something out of necessity today since I wanted some resistance but not too much and I am going to use this method for a while. Hold one dumbbell do side bends then hold it behing one leg let the weight pull me backwards and then crunch it back up and down, then do it to the front to hit my erectors in my back, will have to do the front and back with a barbell next time and see how that works but man my whole core was worked. I can't wait to do it with heavier weight like and 80 lb or something. I only did it with 45 this time. I did it as a circuit, onside then the other, then the back one side then the other, then to the front one side to theother no rest. Of course when I go heavier there will be a little rest.
Does this mean Chuck Norris is a power lifter? I saw him use one of these things.
Good point tho, but I doubt the full body WOD movements is what the Ab DVD shows......
I've never done them full body, always started from the kneeling position. I think I have something to play with in the gym now.....
Chuck Norris core strength comes from balancing his toupee on his head in high winds. Shave it, Chuck SHAVE IT!!!!
Yeah it is a beast basically a drawbridge but with feet anchored instead of hands.
morry
Well-known member
Bingo. I love it when i run across something like this. A man that knows where abs are at
Those freakin ab rollers and all that other garbage is just junk. DeadLifts and squats keeping your core tight makes your abs HUGE. Mine buldge out to and when I get asked what I do for my abs and I answer just like you did, I usually get that confused look. Like somehow I was going to tell them I do 1000 situps and they think "Oh Gosh, all I got to do more situps then", but instead you say that and most are thinking "WTF is a deadlift".....amateurs. :rasp:
Thou shalt not ignore any of the big three, I don't care if Chuck Norris uses it and he doesn't do DeadLifts or Squats, do not ignore these lifts AND complain about your abs.
:rant:
Sorry.......:32:
Did you ever get a round about figure of how many calories you were taking in during your 8 hour window. I'm curious about this method bc it seems it could have different effects on different people and lifestyles (as with everything), but you and Rick are on it so I'll get to see how well things are working. I just don't eat grains and it seems to work pretty well for me.
Well calories are now in a pool of 1500, and 3000 just testing the efficacy of how it works like that in a cut. I did go back about a week and run my numbers from what I wrote down and I was pretty much dead on with estimations of 2000-2200 on cardio days and 2500-2700 on training days, except days I ate something I didn't prepare. Then it was not possible for me to do anything but estimate.
I am gradually going to switch to no grains myself, but not keto. Fruits, vegetables and nuts will be the source of my carbs. I just need to finish up some of the food I bought for this first. Not big on waisting food. I also take BCAA's 8 grams every 2 hours even during the fasting portion. Anything less than 50 calories is not going to take the body out of the fasting according to a study that Martin refers to on his site. Something happens hormonally once you go over that which changes the stated of hormones. From what it sounds like you are already relatively close to the Lean Gains approach though.
I am going to get some Vibrams so I have a little protection for the toes. I lift in Wrestling shoes now.
Yes Sir! I did do something out of necessity today since I wanted some resistance but not too much and I am going to use this method for a while. Hold one dumbbell do side bends then hold it behing one leg let the weight pull me backwards and then crunch it back up and down, then do it to the front to hit my erectors in my back, will have to do the front and back with a barbell next time and see how that works but man my whole core was worked. I can't wait to do it with heavier weight like and 80 lb or something. I only did it with 45 this time. I did it as a circuit, onside then the other, then the back one side then the other, then to the front one side to theother no rest. Of course when I go heavier there will be a little rest.
Does this mean Chuck Norris is a power lifter? I saw him use one of these things.
Good point tho, but I doubt the full body WOD movements is what the Ab DVD shows......
I've never done them full body, always started from the kneeling position. I think I have something to play with in the gym now.....
Chuck Norris core strength comes from balancing his toupee on his head in high winds. Shave it, Chuck SHAVE IT!!!!
Yeah it is a beast basically a drawbridge but with feet anchored instead of hands.
I get all my carbs from those source too except some of the sugar naturally in Greek yogurt or light soy milk (only 2 oz in the morning in my dbl espresso. Other than that fruits and veggies ftfw!
Kleen,
I love my vibrams!! Second pair I've had. Got about 600 miles out of the first before I wore em down. Now they r my boat shoes (they were KSOs).
I run and lift in these now. Heavy DLs and squats........YES!!!! They feel good, just keep em clean and u'll love em.
thundergod
Well-known member
MrKleen73
Legend
Yeah the progress does not lie. Not saying it is all the diet but the training would not work without a good diet.
MrKleen73
Legend
Nice, I am always on my toes so these are just what I need. I run 3 miles and heels never touch the ground unless on accident. I never realized how much I was changing my natural gate to keep the heel of the shoe from scraping until I jogged barefoot in the grass for a little bit and my gate / stride felt much better. So I am sold on them. 600 miles is a lot of miles too.
MrKleen73
Legend
Today was a maintenance pull day. Not going to go into the workout. However I got on the scale this morning and I am happy to report that I am not 191 as i thought from looking at my pics and in the mirror. I am 193, so fat is coming off and muscle is coming on still.
I noticed both of my shoulders were feeling a little sore and then I found out why. The low plate on the cables I started using for my external rotation for rotator cuff work is set at 20 lbs. I was only using 10 before with a DB so this was double the weight I had been using for the same reps. No wonder the tiny muscles in there are sore.
I noticed both of my shoulders were feeling a little sore and then I found out why. The low plate on the cables I started using for my external rotation for rotator cuff work is set at 20 lbs. I was only using 10 before with a DB so this was double the weight I had been using for the same reps. No wonder the tiny muscles in there are sore.
RickRock13
Well-known member
that is defenitely an incredible change from just a week. Very noticable how much you leaned out. Nice job man!! I'm impressed!!:yup::wow:
JudoJosh
Pro Virili Parte
That's it! You guys have officially re-sparked my interest in a fasting based diet.
I have both of Hoffmecklers books so I am gonna give them a read. A looong time ago they were recommended to me from a friend and I just never ever gave them a chance but seeing you guys progress I am gonna start my reading.
Kleen, or anyone else doing the IF diet, do you know how lean gains differs from Hoffmecklers diet?
I just flipped through one if the books and it looks like there is TONS of info in it so I am gonna read that first and then start browsing the leangain website
I have both of Hoffmecklers books so I am gonna give them a read. A looong time ago they were recommended to me from a friend and I just never ever gave them a chance but seeing you guys progress I am gonna start my reading.
Kleen, or anyone else doing the IF diet, do you know how lean gains differs from Hoffmecklers diet?
I just flipped through one if the books and it looks like there is TONS of info in it so I am gonna read that first and then start browsing the leangain website
morry
Well-known member
I'll add to this question. What is the approach of this diet relative to timing of training?
I noticed Rick trains fasted and doesn't eat for a while, then has his 8 hour window. I may have misunderstood here, so if Kleen or Rick could chime in.
If I'm right, is the burning of fat during this fasted time overall a greater loss in fat but a higher gaining in muscle during the feeding period, right? Isn't that the idea?
I would think that having your training session within your feeding period or immediately after would seem to have a greater potention for creating an anabolic state than eating many hours after training. Then again, I'm no doc and I got a lot to learn.
Thoughts?
RickRock13
Well-known member
Good question. Its my understanding that your feeding time not be directly around your training time but Im not positive. Mine is pretty much a direct copy from one of the examples outlined at the leangains website, where you train around 6 am, take 10gBCAAs preworkout, 10g BCAAs post, then 10g a couple hours later which is 2 hours before breaking the fast at noon. I eat until 8pm then 10g BCAAs at 10pm (prebed)
I am thinking the fasted training actually further contributes to the Anabolic event that occurs when you break your fast, but I would like to hear Kleens take on it. I think his training and feeding times are somewhat similar to mine within a couple hours