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KLEEN gets Lean with Fat Free! An App-Nut Sponsored Log

Here is Saturdays Pull workout
Exercise x12-15 repsSet 1
Wide Grip Lat Pull150x15
165x15
170x15

Straight Arm Lat Pull down60x25
1 minute max reps











HS Dorian Rows70x15
80x15
90x15

DB Incline Shoulder Shrug55x32
1 minute max reps











EZ Bar Curl85x15
90x15
90x11

Preacher Curls95x23
1 minute max reps











Lying Leg Curl80x15
95x15
100x15
100x13
Seated Leg Curls90x21
1 minute max reps




[TD="width: 120"] Set 2 [/TD]
[TD="width: 12"]
[/TD]
[TD="width: 120"] Set 3 [/TD]
[TD="width: 9"]
[/TD]
[TD="width: 120"] Set 4 [/TD]


=============================================================================================

Sundays Shoulder workout was truncated due to limited time and my elbows feeling a bit worn.

ExerciseSet 1








HS Shoulder Press45x10
90x12
90x13

DB Front Raise35x10
35x10
35x10

Reverse Pec Deck100x12
100x11



Lateral Raise FST-720x12
20x12
20x12
20x12

20x12
20x11
20x8









Oly Curl HST-760x12
60x12
60x12
60x12

60x11
60x10
60x8

Dips FST-712
12
12
12

12
12
17


[TD="width: 100"] Set 2 [/TD]
[TD="width: 13"]
[/TD]
[TD="width: 100"] Set 3 [/TD]
[TD="width: 13"]
[/TD]
[TD="width: 100"]
[/TD]




Okay here is my update for the week with pics as promised. I lost a grand total of 3.5 lbs of fat and added .08 of a lb of lbm in the last month. Like I said I felt that the fat would have come off faster if I was being aggressive with cutting my cals but I want to keep as much muscle as possible. Considering I increase my calories quite a bit by adding the extra lift day I am very pleased with Fat Free. I was able to burn a pretty decent amount of fat without being in much of a deficit. It also helped me with my appetite as it went on.

StartWeek 1
Pectoral8
Abdomen16
Quadricep6
TOTAL0030
Weight change from previous-2080204.5
Weight change from beginning-208-208-3.5
lbs Bodyfat0020.54
Fat Mass change from previous-24.12020.54
Fat Mass change from beginning-24.12-24.12-3.58
lbs Lean Mass00183.96
Lean Mass Change from Previous-183.880183.96
Lean Mass Change from beginning-183.88-183.880.08

[TD="bgcolor: #C0C0C0"] Skinfold Site [/TD]

[TD="width: 67, bgcolor: #C0C0C0"] Week 2 [/TD]
[TD="width: 67, bgcolor: #C0C0C0"] Week 3 [/TD]

[TD="bgcolor: #00CCFF"]8[/TD]

[TD="bgcolor: #00CCFF"]20[/TD]

[TD="bgcolor: #00CCFF"]7[/TD]

[TD="bgcolor: #00CCFF"]35[/TD]

[TD="bgcolor: #00CCFF"] Bodyweight [/TD]
[TD="bgcolor: #00CCFF"]208[/TD]
[TD="bgcolor: #00CCFF"][/TD]
[TD="bgcolor: #00CCFF"][/TD]
[TD="bgcolor: #00CCFF"]204.5[/TD]

[TD="bgcolor: #00CCFF"]-[/TD]

[TD="bgcolor: #00CCFF"]-[/TD]

[TD="bgcolor: #00CCFF"] % Bodyfat [/TD]
[TD="bgcolor: #00CCFF"]11.6[/TD]
[TD="bgcolor: #00CCFF"]0.27[/TD]
[TD="bgcolor: #00CCFF"]0.27[/TD]
[TD="bgcolor: #00CCFF"]10.05[/TD]

[TD="bgcolor: #00CCFF"]24.12[/TD]

[TD="bgcolor: #00CCFF"]-[/TD]

[TD="bgcolor: #00CCFF"]-[/TD]

[TD="bgcolor: #00CCFF"] % Lean Mass [/TD]
[TD="bgcolor: #00CCFF"]88.4[/TD]
[TD="bgcolor: #00CCFF"]99.73[/TD]
[TD="bgcolor: #00CCFF"]99.73[/TD]
[TD="bgcolor: #00CCFF"]89.95[/TD]

[TD="bgcolor: #00CCFF"]183.88[/TD]

[TD="bgcolor: #00CCFF"]-[/TD]

[TD="bgcolor: #00CCFF"]-[/TD]
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Anyway here are the pics. Well okay when AM gets the attachment thing working again I will put it up in here... Well it was either wait for them to fix this or get a photobucket account. This is from the photo bucket.

Invalid Link Removed



TurningGreen said:
We are almost progressing at the same rate there brotha. You may be a couple weeks ahead of me, but I am experiencing a lot of the same things. Veins back in the extremities, abs and serratus starting to peek a bit. I am still holding a decent amount of fat, but definitely progressing. Not too shabby I must say for only 11 day in.

If you have time and wouldn't mind posting a large scale of that AVI that would be sweet. I'd like to see some of the work you did at a larger size. Very cool though.
Click to expand...
I would but the upload thing isn't working right now.

Geoforce said:
Avi is indeed awesome!
Click to expand...
thanks

TurningGreen said:
Right?! Makes me want to change mine. Photoshop here I come!!
Click to expand...
LOL

Whacked said:
Please forgive the temporary derailing of the thread....

My bottle arrived yesterday.

I took ONE to feel things out.

Nice mood elevation and MILD appetite suppression.

Only lasted about 3-4 hours TOPS

It's probably worthy of noting I am a stim junkie.

Back OT.....

YO Kleen: How many are you taking at a time AND how many doses per day?
Click to expand...
I have been taking 3 per day 2 together and 1 mid morning on cardio days, on lifting days I take 2. One after my workout and then one midmorning. That is why I still have about a week left. With 2 at a time it is a great stim. The appetite suppression is pretty good but it seemed to kick in better the longer I took it. Not sure if that was a personal thing or not.

OrganicShadow said:
If I wasn't going to Hawaii I would jump into a show for June. You got me amped. I have Fat Free and Lean Xtreme staring me in the face sayin "you know you wanna be peeled like a banana."
Click to expand...
Nice, rip it up man!
 
Thanks ;)
 
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Looking good man! Definitely can tell a difference from your starting pictures
 
Leaning out nicely Bro, I can see it for sure!
 
Yah it's coming along just what I expected given the way you are descibing things...
 
Nice progress pics bro, upper abs are coming in as well as serratus. Hope to get mine up today
 
Definitely looking much leaner kleen, keep up the good work bro!
 
sae2110 said:
Looking good man! Definitely can tell a difference from your starting pictures
Click to expand...

ScottyDoc said:
Leaning out nicely Bro, I can see it for sure!
Click to expand...

DreamWeaver said:
Yah it's coming along just what I expected given the way you are descibing things...
Click to expand...

TurningGreen said:
Nice progress pics bro, upper abs are coming in as well as serratus. Hope to get mine up today
Click to expand...

LiveToLift said:
Definitely looking much leaner kleen, keep up the good work bro!
Click to expand...

Thanks Everyone! I will update my workout from today tomorrow, I have been home with a sick child and doing the snuggle thing all day so no time for logging.

On a side note: If only the rest of my body was as lean as my legs...
 
You got legs that stay lean year round? Gotta love that. Your trap development is insane! This is a pretty dramatic cahnge from the start photos, cant wait for the end product and everything in between.
 
Awesome progress Chris, you are leaning up nicely.
 
MrKleen73 said:
Thanks Everyone! I will update my workout from today tomorrow, I have been home with a sick child and doing the snuggle thing all day so no time for logging.

On a side note: If only the rest of my body was as lean as my legs...
Click to expand...

I have the opposite problem. I wish i could get my legs to be as lean as my upper body ;)

Great progress Chris! You can really tell that midsection is slimming down!
 
Okay so here is my workout from yesterday.

Incline BB Bench - 135x15, 185x15, 195x12 - Last time was 135x15, 185x15, 180x12 major improvement here last time after the 185x15 I just didn't have much more and knew it. This time I felt confident in going up.
Straight Arm Pec Deck - 180x27 in 60 seconds - last time was 135x21 but on the regular pec deck.

Standing Arnold Press - 45x15, 47.5x15, 42.5x12 - Moved over to these from the Scott Presses. Hard to believe how much the incline bench demolishes the ability to shoulder press afterwards, but I loved trying to push through the muscle fatigue. Even though not that heavy it was plenty intense.
DB Front Raises - 22.5x18 in 60 seconds - last time was 25x13 but I intentionally lowered the weights slower this time around so the lighter weight was burning like a mofo.

Dips - BWx15, BW+45 x15, BW+45x15 got an extra rep on the last set compared to last time.
Rope Ext. - 120x18 in 60 seconds - last time was 60x14 but it was on a different cable station. The one I used last time is ridiculously hard compared to all others I have used.

Hack Squats - 225x15, 275x15, 295x15 - this is 20 lbs heavier than I hit 15 for last time.
Leg Extentions - 170x24 in 60 seconds - last time is was 155x19 in 60 seconds but it was a different leg ext machine so I am not sure how it translates in strength.

I have admittedly been bad about cardio this week. While I have kept my eating appropriate I did not get up for Cardio on Monday and did not get up to do it this morning. I just wanted some sleep. I will pick it back up now, and I am forcing myself to go do some at lunch today also. Interestingly enough last night I had a protein shake for dinner then split a peice of turtle cheesecake with my wife for the carb and fat portions. I don't know if the fat and carbs just filled me out just right or what but I was looking pretty good in the mirror this morning.

LiveToLift said:
Family guy, gotta respect that!
Click to expand...
Yeah she is my little pride and joy and my big pain in the butt all at the same time. LOL

OrganicShadow said:
You got legs that stay lean year round? Gotta love that. Your trap development is insane! This is a pretty dramatic cahnge from the start photos, cant wait for the end product and everything in between.
Click to expand...
Thanks! Yeah my legs are lean all the time. You can barely tell in that pic due to the shadows but I have striations in my outer quad. I had to do the calipers on my quads about 7-8 times because it just kept bouncing between 5mm and 6mm. As you can imagine a pinch that low can really change the percentage quite a bit. They are definitely what makes my BF so low even when my core does not look the part yet.

oufinny said:
Awesome progress Chris, you are leaning up nicely.
Click to expand...
Thanks!

mattrag said:
Nice pics man! Great progress!
Click to expand...
Thanks!

RickRock13 said:
I have the opposite problem. I wish i could get my legs to be as lean as my upper body ;)

Great progress Chris! You can really tell that midsection is slimming down!
Click to expand...
Thanks Rick, and your lower body is looking pretty good from the leg shots you put up a few weeks ago. My leg definition won't change too much on the way down. I got it to a 4mm when I was extremely low for my show but once it hits 5mm they tend to stay there for the most part.
 
I had a great lift this morning, making progress on most all of my exercises. I forgot to copy the log book for the day today because the kids were not awake when we got home from the gym and it made for a hectic morning of getting everyone off to school. I barely even got in 1000 calories yesterday. No big deal most all of it was protein.
 
Only 1000? Ouch, you must have been starving. Hopefully Fat Free kept your sanity on low intake
 
Okay I have some updates, I kind of had myself an eating weekend this past weekend. I am looking better honestly, but did not bother weighing myself or doing body fat this weekend because as of Friday I just kind of ate more loosely and knew that whatever readings I go would be skewed a bit. On a good note my muscles really filled out this weekend and everything is looking much tighter. My abdomen is getting leaner now not just my obliques area. My chest is much leaner, and vascularity is improving. I think the 6 EPI-V a day are starting to have a nice effect on my muscles judging by my fullness.

I am going to change my workout again. My elbows are feeling the sting of pushing hard for over a month and I need to change gears. Starting tomorrow we will be doing the Dumbell Giant set routine. Light weight, lots of reps and tons of fat burning potential. Should also give me time to allow healing in the elbows. This week will be Tues, Thurs, Sat, but after that it will be Mon - Wed - Fri with a MMA conditioning class on Saturday mornings. We may just start the class this Saturday instead of the weights we will see how things workout.

I have less than a week left of the Fat Free and I can tell you I have definitely enjoyed it. I will be posting up some final pics, stats and a review this coming weekend.

OrganicShadow said:
Only 1000? Ouch, you must have been starving. Hopefully Fat Free kept your sanity on low intake
Click to expand...
It did the trick for sure. I only get hungry for tiny spurts.
DreamWeaver said:
Yah I would likely croak... or kill someone :)
Click to expand...
LOL YOu would be surprised how easy it is to do.
 
MrKleen73 said:
Okay I have some updates, I kind of had myself an eating weekend this past weekend. I am looking better honestly, but did not bother weighing myself or doing body fat this weekend because as of Friday I just kind of ate more loosely and knew that whatever readings I go would be skewed a bit. On a good note my muscles really filled out this weekend and everything is looking much tighter. My abdomen is getting leaner now not just my obliques area. My chest is much leaner, and vascularity is improving. I think the 6 EPI-V a day are starting to have a nice effect on my muscles judging by my fullness.

I am going to change my workout again. My elbows are feeling the sting of pushing hard for over a month and I need to change gears. Starting tomorrow we will be doing the Dumbell Giant set routine. Light weight, lots of reps and tons of fat burning potential. Should also give me time to allow healing in the elbows. This week will be Tues, Thurs, Sat, but after that it will be Mon - Wed - Fri with a MMA conditioning class on Saturday mornings. We may just start the class this Saturday instead of the weights we will see how things workout.

It did the trick for sure. I only get hungry for tiny spurts.
LOL YOu would be surprised how easy it is to do.
Click to expand...

Great Kleen. I'll be starting up the Epi-V in about 2 weeks...bridged from 550-XD. Looking forward to seeing the layout of your DB Giant Routine.
 
MrKleen73 said:
Okay I have some updates, I kind of had myself an eating weekend this past weekend. I am looking better honestly, but did not bother weighing myself or doing body fat this weekend because as of Friday I just kind of ate more loosely and knew that whatever readings I go would be skewed a bit. On a good note my muscles really filled out this weekend and everything is looking much tighter. My abdomen is getting leaner now not just my obliques area. My chest is much leaner, and vascularity is improving. I think the 6 EPI-V a day are starting to have a nice effect on my muscles judging by my fullness.

I am going to change my workout again. My elbows are feeling the sting of pushing hard for over a month and I need to change gears. Starting tomorrow we will be doing the Dumbell Giant set routine. Light weight, lots of reps and tons of fat burning potential. Should also give me time to allow healing in the elbows. This week will be Tues, Thurs, Sat, but after that it will be Mon - Wed - Fri with a MMA conditioning class on Saturday mornings. We may just start the class this Saturday instead of the weights we will see how things workout.

I have less than a week left of the Fat Free and I can tell you I have definitely enjoyed it. I will be posting up some final pics, stats and a review this coming weekend.


It did the trick for sure. I only get hungry for tiny spurts.
LOL YOu would be surprised how easy it is to do.
Click to expand...

6 ed wow that's 2 more a day than I ran...
 
TurningGreen said:
Great Kleen. I'll be starting up the Epi-V in about 2 weeks...bridged from 550-XD. Looking forward to seeing the layout of your DB Giant Routine.
Click to expand...

YOu should really enjoy the EPI-V, I know it isn't your first run with EPI-V but curious how the bridge will go I bet there is some new mass from the 550-XD.
 
MrKleen73 said:
YOu should really enjoy the EPI-V, I know it isn't your first run with EPI-V but curious how the bridge will go I bet there is some new mass from the 550-XD.
Click to expand...

Yeah I'm actually up about three pounds, but really cutting up nicely. Should be an excellent end result.
 
Yeah, it is one hell of a dose. I asked the "Maestro" himself ScottyDoc if he thought it would be safe, and he had ran it at this dose. I do have to space them out with the Fat Free though. I can't take 2 of them and 2 Fat Free at a time it is just too much so I do on Fat Free and 2 of them then again a few hours later and my last dose is still relatively early in the afternoon so I can sleep.
 
MrKleen73 said:
Yeah, it is one hell of a dose. I asked the "Maestro" himself ScottyDoc if he thought it would be safe, and he had ran it at this dose. I do have to space them out with the Fat Free though. I can't take 2 of them and 2 Fat Free at a time it is just too much so I do on Fat Free and 2 of them then again a few hours later and my last dose is still relatively early in the afternoon so I can sleep.
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Just so you know Kleen, you inspired me to change the AVI. Went with an old school painting of hell by Bosch for the background.

Invalid Link Removed
 
TurningGreen said:
Just so you know Kleen, you inspired me to change the AVI. Went with an old school painting of hell by Bosch for the background.

Invalid Link Removed
Click to expand...

Love it, funny that just over your arm there is a man with what appears to be a pool stick up his ass. No doubt that must be hell.

Speaking of my own little hell. My tennis elbow has flared up again and I am going to take a week off of training any pressing, pulling or curling movements involving moving the elbows under weight. This may go two weeks but that is okay too. My plan is to have one day this week that I go to the other gym and do Nautilaus Pull Overs for my back, pec deck for chest and the lateral raise machine for shoulders. I will probably hit 5-6 sets of each of them. At the end of the first week I will decide if I need another week before moving to my DB Giant Set routine. Until then it is the above mentioned isolation exercises for upper body and more lower body work.

This morning was going to be my first workout in the Dumbbell Giant Set routine but when I started pressing the 30 lb db I had some pain in my left elbow I did a few more reps and could tell it was not a good idea to keep going so I decided to do some leg work.

Leg Press - feet low on platform and close together to focus more on quads.
315x15, 405x15, 685x15, 775x15, 775x15

Leg Ext. - 190x10 3 sets
Leg Curls - 110x10, 130x10, 110x10
Leg Abductors - 95x15 x 3 sets.
Stretching in Sauna
Crunches in sauna - 6 sets to failure

Not a bad little workout considering I had to change up my plans completely on the fly.
 
MrKleen73 said:
Speaking of my own little hell. My tennis elbow has flared up again and I am going to take a week off of training any pressing, pulling or curling movements involving moving the elbows under weight.
Click to expand...

Heat 15mins, then Ice 15mins, repeat, there is no such thing as doing this too many times in a day! Also, stretching and motioning it while both icing and heating will be helpful to pump in fresh blood and pump inflammation out. If you have a T.E.N.S. unit or access to some E-stim, use it and abuse it! Sorry to hear about the elbow, hope some of my suggestions help Bro!
 
ScottyDoc said:
Heat 15mins, then Ice 15mins, repeat, there is no such thing as doing this too many times in a day! Also, stretching and motioning it while both icing and heating will be helpful to pump in fresh blood and pump inflammation out. If you have a T.E.N.S. unit or access to some E-stim, use it and abuse it! Sorry to hear about the elbow, hope some of my suggestions help Bro!
Click to expand...

Sounds good, I have an ice pack I keep up here at work for that. I need to go put it on for a bit. In all honestly my elbow is not horrible yet but I refuse to let it get horrible. The damage I can do to it in a week more of training could easily take me 4 more weeks to heal so I am taking care of it quickly before I start dropping things or throbbing all the time. From the point I am now I think one week will do the trick since I will be going back into a lighter weight workout. However I will make my decision next week if I want to continue or not.

I am not too worried about it taking more than a week. I know I can do some damage with the 3 upper body moves I have at my disposal.
 
Besides my chronic shoulder, I have been very injury free for the last year. Elbows are ok, I don't use elbow wraps anymore. The knees are flared up but that is inflamation that is not going anywhere and it's better now than it has been in the past. Some of it I am sure is all the core work I have been doing and the progressive training sure lightens the load. I have all my people on it and the results have been good.
 
Yeah it helps quite a bit. I just got a bit carried away with what I was doing. My biggest mistake was adding a 4rth day to my workout, then pushing hard and then what the increased volume on top of what the extra day brought to the table. I was basically setting myself up for this by doing too much, working harder and faster than my tendons can recover. That and I am on an AI as well as being on the EPI-V so things are surely drying out which is probably a MAJOR factor in this situation.
 
TurningGreen said:
Just so you know Kleen, you inspired me to change the AVI. Went with an old school painting of hell by Bosch for the background.

<img src="http://anabolicminds.com/forum/attachment.php?attachmentid=56460"/>
Click to expand...

That's frickin badass man. You guys have me wanting to get some awesome background for mine!!
 
I am taking a day off today, I had a good leg workout yesterday and am looking leaner today. My joints are recovering, I dried myself out a bit too much with the EPI-V and using an AI at the same time. SO today I am just drinking water, resting and trying to give them a day to get a little lubrication in them without taking either the AI or the EPI-V. When I start back up tomorrow I will only take the EPI-V at 4 caps a day instead of 6. I think it should get me to the level I need to be. I will be done with my Fat Free on Friday so I will take some more pics this coming weekend to show my final results of the fat loss. With the help of EPI-V and some muscular rebound I have not lost much weight but I have definitely gotten leaner.
 
MrKleen73 said:
I am taking a day off today, I had a good leg workout yesterday and am looking leaner today. My joints are recovering, I dried myself out a bit too much with the EPI-V and using an AI at the same time. SO today I am just drinking water, resting and trying to give them a day to get a little lubrication in them without taking either the AI or the EPI-V. When I start back up tomorrow I will only take the EPI-V at 4 caps a day instead of 6. I think it should get me to the level I need to be. I will be done with my Fat Free on Friday so I will take some more pics this coming weekend to show my final results of the fat loss. With the help of EPI-V and some muscular rebound I have not lost much weight but I have definitely gotten leaner.
Click to expand...

Awesome to hear Chris! Sounds like you've had some nice recomping action going on. Anxious to see these final pics
 
Yeah I am really happy with my current progress. I can't really imagine things going much better considering I am doing minimal cardio and just letting my deficit on burn days handle the fat loss right now. My bodyfat read at 10.2 last time I am thinking it is somewhere in the 9's now. Not sure, I know my abs look better and my arms and chest are much leaner. My legs look awesome right now and my shoulders are looking nice and full from the extra work. Lack of cardio and 4 days a week at build days added some muscle mass to them.
 
MrKleen73 said:
Yeah I am really happy with my current progress. I can't really imagine things going much better considering I am doing minimal cardio and just letting my deficit on burn days handle the fat loss right now. My bodyfat read at 10.2 last time I am thinking it is somewhere in the 9's now. Not sure, I know my abs look better and my arms and chest are much leaner. My legs look awesome right now and my shoulders are looking nice and full from the extra work. Lack of cardio and 4 days a week at build days added some muscle mass to them.
Click to expand...

Yah if your under 10 then your about 3 weeks ahead of me so makes sense. 8 weeks makes better sense for your target.
 
Honestly the difference in my body right now is almost startling to me. I no longer look sloppy with my shirt off. My abs are not ripped by any means but the difference is apparent.
 
MrKleen73 said:
Honestly the difference in my body right now is almost startling to me. I no longer look sloppy with my shirt off. My abs are not ripped by any means but the difference is apparent.
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Nice bro, I'm feeling a bit more confident shirtless as well. No where near cut but not sloppy. Let me know what we decide for our competition. I will be taking pics regardless for my LOG.
 
We will be starting it Monday, 8 weeks so get your before shots taken this weekend. I think the thread is going up soon.
 
MrKleen73 said:
We will be starting it Monday, 8 weeks so get your before shots taken this weekend. I think the thread is going up soon.
Click to expand...

Sounds good...front/back/side relaxed, front/back dbl bi...correct?...link me up when its ready!
 
I think they wanted to change it to 2 poses I think will be Rear Double Biceps and either front double biceps or a most muscular. Also they will be full body shots to show legs.
 
MrKleen73 said:
I think they wanted to change it to 2 poses I think will be Rear Double Biceps and either front double biceps or a most muscular. Also they will be full body shots to show legs.
Click to expand...

Ok thats even better, less time cropping haha!
 
So I got my hands free upper body workout in this morning. Was pretty good one too. I had a major pump when it was all said and done.

Hands Free Upper Body Workout 30 minutes to complete.

Cybex Pull Over (using elbow pads only) - 87.5x15, 100x12, 112.5x12, 112.5x12, 112.5x12 > 87.5x5

Cybex Fly (using elbow pads only) - 62.5x15, 100x12, 112.5x12, 112.5x12, 112.5x12 > 87.5x4

Cybex Lateral Raise (using elbow pads only) - 75x15, 100x12, 112.5x12, 112.5x12, 112.5x10 > 75x4

Using only my elbows really allowed me to get a damn good contraction, my lats were really flairing after the pull overs. Chest was pumped like nobodies business because the contraction on the inside of my pecs was so intense just using the elbows. Using only elbows on the lateral raise I was also able to hold my arms back a little more making it seem to focus on the medial delt more than the traps.

Vascularity has increased noticeably and I look a little leaner everyday. My pump this morning was pretty intense, and I can tell the EPI-V is adding some lbm to me.
 
MrKleen73 said:
So I got my hands free upper body workout in this morning. Was pretty good one too. I had a major pump when it was all said and done.

Hands Free Upper Body Workout 30 minutes to complete.

Cybex Pull Over (using elbow pads only) - 87.5x15, 100x12, 112.5x12, 112.5x12, 112.5x12 > 87.5x5

Cybex Fly (using elbow pads only) - 62.5x15, 100x12, 112.5x12, 112.5x12, 112.5x12 > 87.5x4

Cybex Lateral Raise (using elbow pads only) - 75x15, 100x12, 112.5x12, 112.5x12, 112.5x10 > 75x4

Using only my elbows really allowed me to get a damn good contraction, my lats were really flairing after the pull overs. Chest was pumped like nobodies business because the contraction on the inside of my pecs was so intense just using the elbows. Using only elbows on the lateral raise I was also able to hold my arms back a little more making it seem to focus on the medial delt more than the traps.

Vascularity has increased noticeably and I look a little leaner everyday. My pump this morning was pretty intense, and I can tell the EPI-V is adding some lbm to me.
Click to expand...

Win win with Epi-v
 
So basically my Final pics for this are going to be the starting pics for a little transformation contest amongst friends on here. I can't wait and it should be a blast. I will put a link in here when we get it started this weekend.

I have been keeping a pretty good caloric deficit this week, through nutrition and supplementation I have managed to continue to lose body fat and build a little bit of muscle without resulting to much cardio at all the past few weeks. All I really did was lower my cals an additional 500 on burn days that I did not do cardio and I have to say that in all honesty, I don't see to much difference in the amount of fat loss from not doing the cardio and just adjusting intake instead. Now for the transformation I will be doing cardio and my dumbbell giant set routine and that is going to be enough to shred me up pretty quickly.
 
MrKleen73 said:
I have been keeping a pretty good caloric deficit this week, through nutrition and supplementation I have managed to continue to lose body fat and build a little bit of muscle without resulting to much cardio at all the past few weeks. All I really did was lower my cals an additional 500 on burn days that I did not do cardio and I have to say that in all honesty, I don't see to much difference in the amount of fat loss from not doing the cardio and just adjusting intake instead.
Click to expand...

Recomp = success!

~Rosie~
 
Rosie Chee said:
Recomp = success!

~Rosie~
Click to expand...

Absolutely, I think the Fat Free is also a decent part of that equation. Cortisol control and the Ursolic Acid helping with IGF levels and what not is a nice addition to the stimulant complex.
 
Final Review

Well it is time for the final review of Fat Free, I have to say that I really enjoyed using the product. It delivered everything I expected from a diet pill with such an excellent ingredient profile. Energy for me was perfect taking 2 caps first thing in the morning and 1 around 10:30 or 11. The appetite suppression at that dose was great. I did get hungry for very short periods but then the appetite would just vanish again. Eating while on it was not any kind of problem either. All in all it was a very feel good experience regarding all of those aspects of what a diet pill should be.

Now lets get down to what you want to know... Does it work?

I started this log at 208 ad 11.5% body fat. That basically puts me at 24 lbs fat and 184lbs LBM, I am finishing the 5.5 weeks at 207 lbs 9.7 bf and 20 lbs fat, 187 lbs LBM. That is 3 more lbs more muscle mass while lowering my body fat by 4 lbs. I would say that is impressive. Granted I started my calories higher than I would for an aggressive cut, and added in an extra lift day which increased overall calories quite a bit. Otherwise I think I could have lost more fat but to lose 4 lbs of fat while gaining 3 lbs muscle in 6 weeks is pretty impressive. I did add in the EPI-V at the end which definitely helped with the lbm gains, but the anti cort, and what not was allowing me to rebound a little LBM before I ever started the EPI-V.

Would I recommend this product, definitely, it did exactly what I needed from it and made me lose an extra lb or two of bodyfat I would not have without it doing the exact same thing. It is not a stim power house so if you are looking for that don't mess with this but if you want something that can help you lose fat like you are on a crazy stim then this is your ticket.

Please forgive the pics, I just took them and have been having a pretty relaxed weekend as far as nutrition goes. I am easily 210-212 in these pics but I took my body fat and everything first thing Saturday morning when I was weighing in at 207 and not as watery.

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Dude you are a frickin brick house! Nice log and review sir!
 
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