DreamWeaver
Legend
Yep Cleaning up now. I am up a couple lbs myself, look big but have to think about recomp more. Funny anabolics will put weight on you even though you don't eat for it.
KLEEN's Competition Prep - From bleak to FREAK in 20 weeks!
- Thread starter MrKleen73
- Start date
MrKleen73
Legend
This mornings lift, 2-0-1 Tempo
Front Squat 95x12, 135x12, 185x11 - Ughhh these are just not for me, either in my neck or on my collarbone. I try them every once in a while but just not a fan.
Close Stance Squats (Ass to Ankles) - 185x12, 225x10, 245x10 - Felt good, last rep was pretty hard!
Leg Press feet close and low on platform 630x12, 720x12, 810x12, 810x12 barely the higher reps really kicked my ass and I did not lock knees out either to keep tension high on the muscles.
Leg Extension 190x12, 190x12, 150x9, 110x8 MEGA BURN!!!
Calve Raises 270x12 regular postition, feet together 270x12, toes pointed left 270x12 the inner head of my left calf is not as pronounced and the outer head of my right is not either, this postion allows me to work on both areas of each leg at once. Tempo was 2-1-2-1 on these.
Front Squat 95x12, 135x12, 185x11 - Ughhh these are just not for me, either in my neck or on my collarbone. I try them every once in a while but just not a fan.
Close Stance Squats (Ass to Ankles) - 185x12, 225x10, 245x10 - Felt good, last rep was pretty hard!
Leg Press feet close and low on platform 630x12, 720x12, 810x12, 810x12 barely the higher reps really kicked my ass and I did not lock knees out either to keep tension high on the muscles.
Leg Extension 190x12, 190x12, 150x9, 110x8 MEGA BURN!!!
Calve Raises 270x12 regular postition, feet together 270x12, toes pointed left 270x12 the inner head of my left calf is not as pronounced and the outer head of my right is not either, this postion allows me to work on both areas of each leg at once. Tempo was 2-1-2-1 on these.
MrKleen73
Legend
Yes when you keep your legs close it forces the outer quad to work harder creating the sweep. Also for a hip dominant person such as myself I have to use a narrow stance to really get the quads involved or squatting is primarily adductors, glues and hamstrings. Now that I am going to be breaking the leg workouts into quads and hammies I will do Wider stance squats, or Deadlifts or Romanians for my main exercise on hamstring day.
This one was a practice run to see how I liked it and honestly when at this gym I get more out of a leg extension / leg press / leg extension set up. The squats were okay and I may keep them in there but if so they will end up being after the leg press. More than likely I will save them for a Hamstring day.
This is the current split I came up with for my goals right now and Matty likes it. As you can see Arms and Shoulders are still the main focus.
Day 1 Shoulders & Arms
Day 2 Quads
Day 3 Chest & Back
Day 4 Rest
Day 5 Hamstring and Hip Dominant
Day 6 Shoulders & Arms
Day 7 Rest
However I am also eyeballing Mountain Dog but need a better grasp of how it goes... Dan mentioned that in Phase 2 Chest and Back together may be too much to do either justice. Considering I am working to maintain on them and bring in some detail in my upper back this may not be too bad for me.
Just looking now but it is time for a little bit of a change so we are gonna rock something new.
This one was a practice run to see how I liked it and honestly when at this gym I get more out of a leg extension / leg press / leg extension set up. The squats were okay and I may keep them in there but if so they will end up being after the leg press. More than likely I will save them for a Hamstring day.
This is the current split I came up with for my goals right now and Matty likes it. As you can see Arms and Shoulders are still the main focus.
Day 1 Shoulders & Arms
Day 2 Quads
Day 3 Chest & Back
Day 4 Rest
Day 5 Hamstring and Hip Dominant
Day 6 Shoulders & Arms
Day 7 Rest
However I am also eyeballing Mountain Dog but need a better grasp of how it goes... Dan mentioned that in Phase 2 Chest and Back together may be too much to do either justice. Considering I am working to maintain on them and bring in some detail in my upper back this may not be too bad for me.
Just looking now but it is time for a little bit of a change so we are gonna rock something new.
Danb2285
Well-known member
Definitely was a little too much for me. Dont quote me on this but I belive the set range is 14-16 working sets adding a set every week or 2 so by the end your between 18-20 sets. So on chest and back day you could be doing up to 40 sets in one day...too much for this guy.
DreamWeaver
Legend
For the outer legs it also really gets the outers if you point your toes in.
edje007
Well-known member
Maybe so, but I would be very carefull with your knees....and I have had some serious issues with my knees
DreamWeaver
Legend
Maybe so, but I would be very carefull with your knees....and I have had some serious issues with my knees
I never had a problem but I guiess it's possible.
MrKleen73
Legend
Sounds like a bunch for sure.
I agree, and yet most things I have tried work and really everything I have been doing is experimenting in one way or another. The basic layout of Mountain Dog, or any other program for that matter is for over all growth with no specific targeted growth. SO for me to incorporate any plan right now I have to adjust it for extra arm and shoulder work. That creates a little bit of a problem when deciding how to modify a "generalized routine".
Actually it is an inward rotation at the HIPS that does that but most people mistakenly point the toes in sometimes without really rotating the hips. This practice is better served by a really close stance knees pointed straight forward, even a feet together stance on pressing movements but again with the feet and knees tracking straight forward. I actually rotating the hips and or toes in save that for your leg extensions when you can simply rotate at the hip without negatively affecting the alignment of the knee. Another way to do this is in any stance use "Intentions" by trying to push the floor apart with your feet which activates the outer leg more.
Yes agreed, I dont thing I would ever do a squatting or pressing movement with my feet turned in. The thought of it makes my knees cringe.Maybe so, but I would be very carefull with your knees....and I have had some serious issues with my knees
MrKleen73
Legend
I had a great lift last night. Was chest and back I don't have my log book but was working on some different exercises for my back, and chest was pretty basic, reps were in the 12-15 range and did some drop sets.
2-1-2-1 tempo
DB Twist Press 65x12 times 3 sets
Hammer Strength Incline Press 80x12, 100x12, 125x12 >100 to failure > 80 to failure > 55 to failure
Pec Deck 90x20>50x16 2-2-2-1 tempo... IE 2 second hard squeeze hard squeeze at peak contraction
Rope High Pulley Rows to Collarbone level tempo 2-0-2 - 110x12, 12, 11
V Bar lat Pulldowns Facing Out 2-0-2 tempo - 120x12, 165x12, 135x12>120 to failure> 90 to failure
Wide Grip Lat Pulls - 2-2-2-2 tempo - 120x12, 135x11, 120x12 then partials with 120 then 2 drop sets
Stretchers - 2-2-2-2 tempo - 90xAMAP I got over 20 before I lost track.
Was a great workout and the pump was absolutely insane. I can't imagine what it would be like if I was on MAX PUMP. I will be hitting that up soon though.
I am pretty sure I am going to do the Mountain Dog Training, I went and read up on it more and found his article on how to set up for correcting weak points so I have a decent idea of the possible splits. Just going to run them by coach Matt but he pretty much gives me the say on training other than how much cardio to get in. We work together on it which is cool that he trusts my judgement in that regard. I sent him all the articles i read so he can check them out.
2-1-2-1 tempo
DB Twist Press 65x12 times 3 sets
Hammer Strength Incline Press 80x12, 100x12, 125x12 >100 to failure > 80 to failure > 55 to failure
Pec Deck 90x20>50x16 2-2-2-1 tempo... IE 2 second hard squeeze hard squeeze at peak contraction
Rope High Pulley Rows to Collarbone level tempo 2-0-2 - 110x12, 12, 11
V Bar lat Pulldowns Facing Out 2-0-2 tempo - 120x12, 165x12, 135x12>120 to failure> 90 to failure
Wide Grip Lat Pulls - 2-2-2-2 tempo - 120x12, 135x11, 120x12 then partials with 120 then 2 drop sets
Stretchers - 2-2-2-2 tempo - 90xAMAP I got over 20 before I lost track.
Was a great workout and the pump was absolutely insane. I can't imagine what it would be like if I was on MAX PUMP. I will be hitting that up soon though.
I am pretty sure I am going to do the Mountain Dog Training, I went and read up on it more and found his article on how to set up for correcting weak points so I have a decent idea of the possible splits. Just going to run them by coach Matt but he pretty much gives me the say on training other than how much cardio to get in. We work together on it which is cool that he trusts my judgement in that regard. I sent him all the articles i read so he can check them out.
wasme
Legend
MrKleen73
Legend
Thanks and yes I sure do!
MrKleen73
Legend
I forgot to mention this morning was HIIT cardio on the StairMill 5 minutes warm up 28 minute HIIT, 5 minutes cool down.
3 sets of Drawbridges 12, 12, & 7 - last set was killing me, all were done with legs straight
3 sets of ab wheels 15, 15, 9 I rotated between directions each rep to the middle, to the left and to the right to get obliques and serratus as well.
3 sets of DB Side Bends 60x20, 20, 20 nice little burn here.
On set of Oly Bar Rotary Twists 100 reps
Had a fellow gym rat tell me that I had leaned up a lot over the past 2 weeks. BONUS!!!
3 sets of Drawbridges 12, 12, & 7 - last set was killing me, all were done with legs straight
3 sets of ab wheels 15, 15, 9 I rotated between directions each rep to the middle, to the left and to the right to get obliques and serratus as well.
3 sets of DB Side Bends 60x20, 20, 20 nice little burn here.
On set of Oly Bar Rotary Twists 100 reps
Had a fellow gym rat tell me that I had leaned up a lot over the past 2 weeks. BONUS!!!
snagencyV2.0
Legend
anal snags has to come into play again (apologies in advance lol)..
I enjoy DB sidebends, but I am very careful that I limit these to minimum..for you chris, I don't know that I would do them at all
your build is a bit different than mine, and you are a bit wider, esp in the waist/hips area..too much focus on the bends will widen the hips further over time! is also a potential back-killer.. not worth the negative potential risks imho, and there are other ways to hit the obliques
just something I thought I would throw out there
I enjoy DB sidebends, but I am very careful that I limit these to minimum..for you chris, I don't know that I would do them at all
your build is a bit different than mine, and you are a bit wider, esp in the waist/hips area..too much focus on the bends will widen the hips further over time! is also a potential back-killer.. not worth the negative potential risks imho, and there are other ways to hit the obliques
just something I thought I would throw out there
wasme
Legend
That your latest porno lmao... all jokes bro
snagencyV2.0
Legend
and two hands, don't forget
just call me holmes (if you know who that is up there in the great white north eh)
MrKleen73
Legend
Interesting, never really thought of myself as wide in the waist or hips. Or should I say I actually have pretty narrow hips and absolutely no waist. When lean my waist is about at 29-30 in pants but you may be correct in not building them up too much, the plan was to shock them a bit then kill them with high reps of tightening exercises with no weight.
Hoping to achieve the obliques and serratus separation I had here for the show. Although I would LOVE to hear some of your suggestions for alternatives see if they are new to me or things I may have even forgotten.
Invalid Link Removed
snagencyV2.0
Legend
look pretty sharp there brosef - now that's how you were when I first met you
i'm not necessarily a big fan of direct oblique work chris - in general, that kind of focused work cannot help but "widen" or thicken the waist, past a certain point..i feel they are best developed (other than base development with heavy compound lifts) by general controlled ab work, period
this ab roller is hitting me all over, am liking these immensely..other direct things you could do I guess are cable oblique crunches, planks with variations (like a leg kick), cable woodchoppers, alternating cross-crunches (elbows going behind other knees in contracted position ie L elbow/R knee)..stuff like that -- just making sure that you are watching any torque or power from the spine area
I did not mean to say you were thick waisted in the vein you read it - altho when you are heavier, it is tuff to tell
but overdevelopment of the obliques will throw the v-taper (or rather the x-shape we really want lol), off
i'm not necessarily a big fan of direct oblique work chris - in general, that kind of focused work cannot help but "widen" or thicken the waist, past a certain point..i feel they are best developed (other than base development with heavy compound lifts) by general controlled ab work, period
this ab roller is hitting me all over, am liking these immensely..other direct things you could do I guess are cable oblique crunches, planks with variations (like a leg kick), cable woodchoppers, alternating cross-crunches (elbows going behind other knees in contracted position ie L elbow/R knee)..stuff like that -- just making sure that you are watching any torque or power from the spine area
I did not mean to say you were thick waisted in the vein you read it - altho when you are heavier, it is tuff to tell
but overdevelopment of the obliques will throw the v-taper (or rather the x-shape we really want lol), off
kenpoengineer
Well-known member
Nothing but muscle in those pics Kleen! Wow! Really nice job there, "Candy Man". Lol
HokiePride
Well-known member
Nicely leaning out Kleen!
wasme
Legend
Chris .... totally impressed man...
wasme
Legend
and two hands, don't forget
just call me holmes (if you know who that is up there in the great white north eh)
....lol yup
1ifeblood
Well-known member
You got them thar birthing hips ;-)
MrKleen73
Legend
look pretty sharp there brosef - now that's how you were when I first met you
i'm not necessarily a big fan of direct oblique work chris - in general, that kind of focused work cannot help but "widen" or thicken the waist, past a certain point..i feel they are best developed (other than base development with heavy compound lifts) by general controlled ab work, period
this ab roller is hitting me all over, am liking these immensely..other direct things you could do I guess are cable oblique crunches, planks with variations (like a leg kick), cable woodchoppers, alternating cross-crunches (elbows going behind other knees in contracted position ie L elbow/R knee)..stuff like that -- just making sure that you are watching any torque or power from the spine area
I did not mean to say you were thick waisted in the vein you read it - altho when you are heavier, it is tuff to tell
but overdevelopment of the obliques will throw the v-taper (or rather the x-shape we really want lol), off
No doubt I do look thick waisted with any weight on me at all, it is the fact I have no waist at all and a large rib cage that does it. My lowest rib is actually only about 1 inch above the crest of my hip bone. Makes me look thick when I have any weight on me at all but makes my lats look like they go to my ass when I am really lean. So it is a hindrance and a benefit.
I definitely didn't take it as any kind of slight though, your critiques are always more than welcome. Seems we have many of the same ideas about things to for tightening up the mid section. I already have pretty good obliques and serratus so I will take your advice and not use weight to stimulate them. Planks, 100's, drawbridges, boxer body shot blocks and ab wheel should do the trick.
The Candy Man Can! My wife gave me those for Christmas. Thanks Ken
That is not me now it was me back in 2009.
Thanks WasMe, I was crazy shredded for that show. Definitely looking to get at least that lean for this show.
MrKleen73
Legend
I forgot to list this mornings workout, I didn't keep track of it so much as just do the damn thing! I got to the gym and realized my log book was next to my computer. So I just made up a lil hamstring workout and went with it.
Tempo 2-1-1
Seated Leg Curls - 75x15, 75x15, 95x12, 135x10
Lying Leg Curls in Up position hips down to shorten muscle and make it work harder - 65x12, 85x12, 85x12, 85x11>15 seconds rest then 85x25 bottom end partials.
Stiff leg Dead Lifts with 25's to increase range of motion - 95x12, 145x12, 195x12, 245x12, 295x12, 345x6 touch every rep to the ground and pauses 1 second before going back up
Calves Raises - Semi Bent Knee raises on Donkey Calve Raise - Tempo 2-2-2-2 - 310x15, 310x12, 310x12, 310x10 - I do not like the bent knee calve raise machine and it only takes a slight bend in the knee to activate the soleus so I simply bent my legs slightly and kept the angle static throughout the movement. This works both the gastrocs and the soleus effectively and I like it much better.
Tempo 2-1-1
Seated Leg Curls - 75x15, 75x15, 95x12, 135x10
Lying Leg Curls in Up position hips down to shorten muscle and make it work harder - 65x12, 85x12, 85x12, 85x11>15 seconds rest then 85x25 bottom end partials.
Stiff leg Dead Lifts with 25's to increase range of motion - 95x12, 145x12, 195x12, 245x12, 295x12, 345x6 touch every rep to the ground and pauses 1 second before going back up
Calves Raises - Semi Bent Knee raises on Donkey Calve Raise - Tempo 2-2-2-2 - 310x15, 310x12, 310x12, 310x10 - I do not like the bent knee calve raise machine and it only takes a slight bend in the knee to activate the soleus so I simply bent my legs slightly and kept the angle static throughout the movement. This works both the gastrocs and the soleus effectively and I like it much better.
snagencyV2.0
Legend
those "on-the-fly" workouts can be some of the best, sometimes :yup:
MrKleen73
Legend
No doubt, and this was one of them. My hamstrings were crazy pumped and engaged. The deep SLDL were off the chain too. I really enjoyed todays lift.
MrKleen73
Legend
Why when you look at my hips do you think of procreation? No you can't hold on to my love handles...
LMAO! I think this one was not there yet when I originally started repying.
Would take more than that to piss me off. LOL
1ifeblood
Well-known member
Here let me wipe the sweat from my brow. A) because I was a little worried there, and B) because I WAS thinking about procreation and it got me a little steamy.
MrKleen73
Legend
I'm flattered... wait, what???
No I work in IT so I will start a response and get called away for an hour or two and come back to finish it and miss others sometimes.
MrKleen73
Legend
Took me a second to figure out what you meant. I need to read the book but so far I really like it. I saw you had some questions or issues with yours. I need to look into them. I haven't downloaded much to it because there are so many things that come with it already I have been goofing with.
What were the things that you had questions about again. I will see if I can't figure them out. I saw that you said your notes were disappearing when you were working out? What were you making them in?
Danb2285
Well-known member
I dl`d notepad. I dont care for the "memo" app it comes with. Ive googled just about everything else and figured it out except for things on AM. Through the app and taptalk I still cant see any AVIs or sig in either one? Or pics in any post (except snags pics for some reason but even those are small and I have to save them to.my gallery and open them manually to be normal size) I have to "open post in browser" to see anything but default pics and what the post says.
1ifeblood
Well-known member
Yeah I could see everything on my old phone but now on my S4 only random pics show up but hardly any at all. Kinda annoying. It makes me feel detached from you guys. :*(
snagencyV2.0
Legend
I thought everyone had that feeling, in iowa..
one word for you sir: POTATO!
1ifeblood
Well-known member
Yeah and you guys are my escape from the isolation of living in CORN fields all my life.
snagencyV2.0
Legend
ooooo very nice way to avoid the trap this time :lol:
you are catching on! who says Iowans are not quick learners?
1ifeblood
Well-known member
Everyone?
HokiePride
Well-known member
What's up Kleen? What's this weeks plan!
MrKleen73
Legend
Okay so here at the past 2 workouts, well weight workouts anyway. I have also been doing a good amount of HIIT I have not mentioned too much.
Saturdays lift was a shoulders and arms day. I am giving Mountain Dog training a go.
SHOULDERS
Heavy Partial DB Side Raises - 50x30, 45x35, 40x35, 40x35 - Had to do 2 rest pauses to get to 35 on the last set, man thes heavy and high rep sets are brutal!
Machine Rear Delts w/ exagerrated ROM - 50x35, 60x35, 50x25 + 10 partials - Again brutal, I had to do partials to complete the 35 reps. Was beastly!
Rear Delt Destroyers - 40x60>20x30>10x10 last 10 full ROM with pause at top - Holy crap! That is all that really needs said other then my rear delts looked like shelves on the back of my shoulders. I have NEVER seen them look like that before!
BICEPS
Cross Body Hammer Curls - WU 20x20 x 2 sets - 40x10, 40x10, 42.5x10 had to cheat a tiny bit to get all reps on last set.
Preacher Machine w/ 3 second negatives - 65x8, 95x8, 100x7+1 partial man my biceps were on fire by the end of this one.
EZ Bar Curls w/ 3 second negatives - 75x8, 85x7 + 1 with body english to get up - Holy Biscuits BatMan! My biceps were fried!
TRICEPS
Machine Extensions w/ 1 second squeeze in contracted position - 80x12, 95x12, 125x12, 140x12 - That last set really pushed me but the rest were kind of me feeling out the machine. There was MR. STINKY GUY next to the rope extensions and he had body odor and sour clothes I just couldn't make myself stay their and deal with the torture to do rope extensions. I wish I had some lysol on me I would have sprayed his ass down!!!
Bench Dips to failure w/ no lockout - 90x20, 110x14, 115x11 - these were pretty awesome, I used a DB instead of plates since I didn't have anyone to load the plates on me or hold them steady. I was supposed to fail between 8-12 so I will start higher next time. Unfortunately this gym only has up to 125 so I may have to figure something else out.
Incline EZ Bar Extensions w/ pause in the stretched position - 75x15, 75x12, 55x11 - Man my triceps were just toast. He said it wouldn't take much weight and was actually supposed to be 3 sets of 15 so I will need to start a little lighter next time.
7/14/13 SUNDAY - HIIT CARDIO on Stairmill - 5 minute warm up, 20 minutes HIIT, 5 minute cool down.
7/15/13 MONDAY = LEGS!
Lying Leg Curls body up hips pressed into bench - WU = 35x20 x 2 sets, 55x15, 70x12, 95x10, 115x8 > 80x25 partials - I can not even begin to explain the pump and burn of the 25 partials after all of this but I will simply say INTENSE!
Stiff Leg Dead Lifts w/ 25s to increase ROM flex glutes and hold at top- WU = 90x10 & 145x10, Work Sets 245x10, 305x10 - these were intense I really had to put my all into that last set and also got a great stretch out of them.
Leg Press with 3 second negative and no lockouts to keep constant tension - WU = 450x10 & 540x10, Work sets 730x10, 730x10, 730x10, had to do 2 rest pauses on the last set to complete the last two reps. Wearing the hammies down before pressing made my quads have to do more work. Was very intense!
Quadriceps Fascia Stretch 1 minute
Hack Squats w 3 second negatives & drop set also has 1 second pauses at bottom- 185x10, 225x10, 275x10 > 135x15 with 1 second pause at bottom - Talk about being happy to be done. This was brutal.
Quadriceps Fascia Stretches 1 minute x 3 - Holy Hell these were so rough, I did them as the DC Quad stretch to get both legs at once and I could just feel everything stretching and getting engorged with blood. Pump was absolutely ridiculous after this.
Okay so those were the last few workouts. Now for the progress update.
Morning Dry Weight 204.1 up from 202.4
When I first saw these pics I thought to myself... DAMN I thought I would see some more progress. As a matter of fact I wasn't sure if I had made any progress at all until I put them into my check in sheet and saw that I have definitely leaned up some more. Mostly in my back and a little in the abs and arms. My increased weight tells me that the Osta and 3 1-Alpha per day have kicked in and started adding muscle, we are at about week 3 of that so it makes sense. I believe next week I will be starting my MBol and hitting more cutting style of diet while the anabolics are there to really keep the muscle. Then we should see some pretty quick changes over the next several weeks.
Invalid Link Removed
Invalid Link Removed
Saturdays lift was a shoulders and arms day. I am giving Mountain Dog training a go.
SHOULDERS
Heavy Partial DB Side Raises - 50x30, 45x35, 40x35, 40x35 - Had to do 2 rest pauses to get to 35 on the last set, man thes heavy and high rep sets are brutal!
Machine Rear Delts w/ exagerrated ROM - 50x35, 60x35, 50x25 + 10 partials - Again brutal, I had to do partials to complete the 35 reps. Was beastly!
Rear Delt Destroyers - 40x60>20x30>10x10 last 10 full ROM with pause at top - Holy crap! That is all that really needs said other then my rear delts looked like shelves on the back of my shoulders. I have NEVER seen them look like that before!
BICEPS
Cross Body Hammer Curls - WU 20x20 x 2 sets - 40x10, 40x10, 42.5x10 had to cheat a tiny bit to get all reps on last set.
Preacher Machine w/ 3 second negatives - 65x8, 95x8, 100x7+1 partial man my biceps were on fire by the end of this one.
EZ Bar Curls w/ 3 second negatives - 75x8, 85x7 + 1 with body english to get up - Holy Biscuits BatMan! My biceps were fried!
TRICEPS
Machine Extensions w/ 1 second squeeze in contracted position - 80x12, 95x12, 125x12, 140x12 - That last set really pushed me but the rest were kind of me feeling out the machine. There was MR. STINKY GUY next to the rope extensions and he had body odor and sour clothes I just couldn't make myself stay their and deal with the torture to do rope extensions. I wish I had some lysol on me I would have sprayed his ass down!!!
Bench Dips to failure w/ no lockout - 90x20, 110x14, 115x11 - these were pretty awesome, I used a DB instead of plates since I didn't have anyone to load the plates on me or hold them steady. I was supposed to fail between 8-12 so I will start higher next time. Unfortunately this gym only has up to 125 so I may have to figure something else out.
Incline EZ Bar Extensions w/ pause in the stretched position - 75x15, 75x12, 55x11 - Man my triceps were just toast. He said it wouldn't take much weight and was actually supposed to be 3 sets of 15 so I will need to start a little lighter next time.
7/14/13 SUNDAY - HIIT CARDIO on Stairmill - 5 minute warm up, 20 minutes HIIT, 5 minute cool down.
7/15/13 MONDAY = LEGS!
Lying Leg Curls body up hips pressed into bench - WU = 35x20 x 2 sets, 55x15, 70x12, 95x10, 115x8 > 80x25 partials - I can not even begin to explain the pump and burn of the 25 partials after all of this but I will simply say INTENSE!
Stiff Leg Dead Lifts w/ 25s to increase ROM flex glutes and hold at top- WU = 90x10 & 145x10, Work Sets 245x10, 305x10 - these were intense I really had to put my all into that last set and also got a great stretch out of them.
Leg Press with 3 second negative and no lockouts to keep constant tension - WU = 450x10 & 540x10, Work sets 730x10, 730x10, 730x10, had to do 2 rest pauses on the last set to complete the last two reps. Wearing the hammies down before pressing made my quads have to do more work. Was very intense!
Quadriceps Fascia Stretch 1 minute
Hack Squats w 3 second negatives & drop set also has 1 second pauses at bottom- 185x10, 225x10, 275x10 > 135x15 with 1 second pause at bottom - Talk about being happy to be done. This was brutal.
Quadriceps Fascia Stretches 1 minute x 3 - Holy Hell these were so rough, I did them as the DC Quad stretch to get both legs at once and I could just feel everything stretching and getting engorged with blood. Pump was absolutely ridiculous after this.
Okay so those were the last few workouts. Now for the progress update.
Morning Dry Weight 204.1 up from 202.4
When I first saw these pics I thought to myself... DAMN I thought I would see some more progress. As a matter of fact I wasn't sure if I had made any progress at all until I put them into my check in sheet and saw that I have definitely leaned up some more. Mostly in my back and a little in the abs and arms. My increased weight tells me that the Osta and 3 1-Alpha per day have kicked in and started adding muscle, we are at about week 3 of that so it makes sense. I believe next week I will be starting my MBol and hitting more cutting style of diet while the anabolics are there to really keep the muscle. Then we should see some pretty quick changes over the next several weeks.
Invalid Link Removed
Invalid Link Removed
MrKleen73
Legend
Thanks Monte! Yeah I was surprised to actually see the scale at 204.1 with the extra HIIT and being meticulous with food but it is the 3rd week of that nice little bridge and about the time it starts to add up. So I can not complain. I just spoke with Matt and looks like probably next week we will start cutting calories or at least doing some carb cycling. I am ready for the boom!
snagencyV2.0
Legend
yup yup moving well in here..great size, leaning still happening
good stuff bro
good stuff bro
MrKleen73
Legend
Thanks, I am getting to a hypercritical part of this and it is good to have some other eyes involved reassuring me things are going in the right direction.
I am giving it hell brother! It will not be for a lock of work if I don't place just that someone came in better than me. I will be up against guys running crazy amounts of injectables, GH, & insulin so it is gonna be a hell of a fight for me with my orals, but I plan to show up ready to rock!
snagencyV2.0
Legend
ain't nuttin to it, but to do it :28:
that stuff don't bother me none