KLEEN's Competition Prep - From bleak to FREAK in 20 weeks!

[DreamWeaver]

I think Chris you have reached a point in your relationship where it doesn't matter what you're doing and you're having a good time with your spouse. No need for things like clubs.

 

[EatMoar]

I think Chris you have reached a point in your relationship where it doesn't matter what you're doing and you're having a good time with your spouse. No need for things like clubs.

If I was married I'd never ever go to a club ever again. I don't see any point, unless its something you enjoy doing. The whole "scene" is pretty crappy, at least that's the case up north here.

 

[1ifeblood]

If I was married I'd never ever go to a club ever again. I don't see any point, unless its something you enjoy doing. The whole "scene" is pretty crappy, at least that's the case up north here.

My wife and I love to get fancied up and hit the town. We get to see a lot of people that we haven't seen for awhile and it helps to break up the monotony of every day life. AND we love to dance!

 

[MrKleen73]

Very true, you can come across that sort of thing anywhere. It's probably a good thing you know your tolerance because it would suck if I couldn't follow your thread anymore because you're in jail for putting some dumb punk in the hospital.

My thread isn't company related at all. I'm no rep or anything lol. The thread is purely anabolic and would love to have you in it.

Yeah that is why I don't go to clubs unless we are going with a group of friends to go dancing.

I think Chris you have reached a point in your relationship where it doesn't matter what you're doing and you're having a good time with your spouse. No need for things like clubs.

Absolutely, although we both enjoy dancing and doing a little grinding can make for a fun night so we do like to go out every once in a while.

If I was married I'd never ever go to a club ever again. I don't see any point, unless its something you enjoy doing. The whole "scene" is pretty crappy, at least that's the case up north here.

The scene isn't great but the enjoyment of the activity if you like to dance doesn't go away. Just have to pick when to go and having a group of friends makes it nicer.

My wife and I love to get fancied up and hit the town. We get to see a lot of people that we haven't seen for awhile and it helps to break up the monotony of every day life. AND we love to dance!

Absolutely, but now we do things like go to dinner, find a spot with some live music. Places where most "punks" don't frequent. We also like to go to the theater to see plays or dance companies perform. We used to think it was to expensive but in reality the tickets and dinner don't really cost much more than a night at the club if at all.

Good news, I woke this morning and my dry weight was 203.7 looking pretty lean... Will take my progress pics tomorrow morning and use whatever I weigh in at tomorrow for my weight since last week I was 203.9 on Sunday and 205 on Monday... Going to go do some cardio here in a bit.

 

[DreamWeaver]

You can do that at home too then you don't have far to go to relieve the pressure. Course with kids that might be a challenge

 

[MrKleen73]

Yeah and not quite the same energy at home there is something to be said for the energy of being out on the town. It is more about being selective about where we go.

 

[MrKleen73]

Well I almost forgot to update my workout from yesterday since I am already on here. I decided to veer from my normal workout and do a lift with the wife. We decided to do upper body, and I just added in a little extra arm and shoulders at the end to make sure I gave them appropriate attention.

I just felt like basics and pushing a little weight.

Flat Bench - 135x8, 175x8, 225x8, 275x7 - not too bad for cutting. I haven't done regular flat bench in a bit and haven't even come close to putting up 275 in a while so I was happy with this, actually a few more reps than I expected at 275 for it having been so long.

Hammer Strength High Rows (weight per side) - 90x8, 135x8, 160x8, 180x8 felt good and hadn't worked this angle in a while so definitely happy with the performance getting 4 plates per side x8.

Standing Barbell Shoulder Press - 95x8, 135x8, 165x8, 185x5 - Again I had not done thise in quite some time so was pretty happy with 185x5 on the last set. Almost got the 6th rep but only 2/3rd of the way up. Not a safe exercise to really try to push through a sticking point in my opinion...

Biceps - started with DB Hammer Curls 25x20 to warm up the area.
EZ Bar Curls - 100x8 for 3 sets.

Dips - BW+45x8, BW+90x8, BW+115x8, BW+135x7 - Felt good, not bad after the bench, and the shoulder press. Was pretty happy with the numbers.

Rear Delt Flies on straight arm pec deck - 70x35 x 3 sets - This is actually an improvement over my last few efforts on this. I did not even have to do an RP to complete the final set.

Heavy Partial Side Raises from bottom - 55x35 > 40x20 > top 2/3 partials 15x20 - Holy sh!t this was a beast I just decided drop sets would be the fastest way to finish off the shoulders and make sure I got the medials toasty! Changing the last drop set to top end partials added a whole new realm of WTF to the set!!!

Superset for Biceps and Triceps finishers

Supinated DB Curls 30x10, 30x10, 30x10 with one RP to complete.
Triceps Push Ups BWx20, BWx20, DB Overhead Triceps Ext 65x18 - I wanted to cap off the triceps with a little overhead action ofter thrashing them with the triceps push ups of which the second set was brutal. I fought like an SOB to try for 19 but could barely move the DB, actually had to lean to the side and kind of roll it over the top of my shoulder to be able to put it back down. Total failure!!!! Was awesome. My arms looked like balloons at the end of this.

All in all this was a GREAT impromtu workout. I am feeling the workout a little in my joints today but not bad at all. Was well worth it and a nice break from what I had been doing. Monday we go right back to the original plan as I really enjoy the mountain dog training. This was just a nice shock to the system.

 

[1ifeblood]

Yeah and not quite the same energy at home there is something to be said for the energy of being out on the town. It is more about being selective about where we go.

This

 

[MrKleen73]

So I am not one to do a lot of food porn but I thought I would share this one with you guys just because I threw it together and it came out DELICIOUS!

4 Oz Chicken Breast
2 whole eggs
2 egg whites
6 oz low fat cottage cheese
taco seasoning
cilantro
half a bell pepper
2/3 Hot Finger pepper
4 tablespoons salsa

Macros 65 protein 15 fats and 17 carbs for 467 calories of deliciousness. BOOM!!!!

 

[snagencyV2.0]

man that's half my days fat allowance right there :/
it sounds....interesting

 

[TheSaiyan]

man that's half my days fat allowance right there :/
it sounds....interesting

I would show y'all what I am eating but I think cruel and unusual punishment is illegal in the US

 

[MrKleen73]

man that's half my days fat allowance right there :/
it sounds....interesting

Ha it is over 1/4 of my carbs. Fats are a bit higher than yours. It tastes amazing cottage cheese cooks nicely just like in lasagna.

 

[MrKleen73]

I would show y'all what I am eating but I think cruel and unusual punishment is illegal in the US

I am sure it is something special!

 

[TheSaiyan]

I am sure it is something special!

My lips are sealed :x

Good progress though man always a noticeable change every time I wander back in here!

 

[DreamWeaver]

So I am not one to do a lot of food porn but I thought I would share this one with you guys just because I threw it together and it came out DELICIOUS!

View attachment 86876

4 Oz Chicken Breast
2 whole eggs
2 egg whites
6 oz low fat cottage cheese
taco seasoning
cilantro
half a bell pepper
2/3 Hot Finger pepper
4 tablespoons salsa

Macros 65 protein 15 fats and 17 carbs for 467 calories of deliciousness. BOOM!!!!

Given me some ideas on spicing up my egg whites. I got the chicken in there and the bell pepper .. salsa and hot pepper sounds good.

 

[1ifeblood]

Mmmmm... taco seasoning.

 

[MrKleen73]

Yeah so long as not having issues with sodium taco seasoning is a nice go to for spicing up bland things, that and of course cajun seasoning. I use the Slap Ya Mama "HOT" version.

So this morning was a bust on the pictures and my weight was very confusing to me. Only thing I can figure is A the house shifted quite a bit due to all the rain and B, the dairy yesterday may have had me retain some water. Either way the scale was showing between 206.8 and 207.2 lbs. Yesterday as mentioned I was 203.8 upon waking and looking pretty ripped. I looked pretty lean in the mirror this morning too but for some reason all of my pics came out completely blurry this morning. Quad veins were visible upon waking, and my lower abdomen has some veins showing also. Right now I am looking pretty good but need to retake pics. I will actually see coach this weekend when I got to Dallas for the Europa Fitness Expo he will be there competing but I am going to try to make sure I get with him since he is the reason I am heading up that way to support him. He is trying to get his Pro Card in Physique.

On to the lift this morning. I didn't have my regular workout log with me. I was still a bit discombobulated from the G8 I took last night and walked out without it. Hadn't taken it in a bit so I slept in about 10 minutes then was in kind of a rush. Good news is that once I fell asleep it was good sleep and when I got up to go to the restroom I fell right back to sleep. So here is how my leg day went and I was feeling pretty strong. I remembered my numbers from before so I happen to know I went up on pretty much everything but the Leg Press which is about as high as I want to go for now.

Lying Leg Curls Back Up Hips Down - 45x20, 55x20, 85x15, 115x12, 135x10>115x25 low end partials - up from 120x10

Stiff Leg Dead Lifts w/ 25s for increased ROM - 145x10, 195x10, 345x10, 395x9 - BOOM! last time was only up to 345x10 pushed it hard today gave myself a tiny bit of a lower back pump. Time to introduce the taurine I have kept just in case.

Leg Press w/ 3 second negatives - 550x10, 730x10, 820x10, 910x10 - Was nice and hard had to spot myself with my hands on last rep. Almost puked while unloading the machine from all of the intensity...

DC Quad Stretch 60 seconds x 2

Hack Squat w/ 3 second negatives - 225x10, 315x10, 315x10 > 185x15 w/ 1-2 second pauses at bottom - man I was dying with this one. I really didn't think I was going to make it through but just kept willing myself too. Last time my heavy set was 295.

DC Quad Stretch 60 seconds x 2

 

[1ifeblood]

Mmmm... Cajun seasoning.

 

[MrKleen73]

Big changes coming this week, diet just got a drastic makeover. One I have been expecting though. TIme to bring this one home gentlemen!

Fats just got lowered to 60grams a day... and high carb day carbs got lowered by 100g. Expect obvious fat loss in the coming weeks. Much more aggressive than previous weeks. Here comes the madness!!!!

 

[edje007]

Big changes coming this week, diet just got a drastic makeover. One I have been expecting though. TIme to bring this one home gentlemen!

Fats just got lowered to 60grams a day... and high carb day carbs got lowered by 100g. Expect obvious fat loss in the coming weeks. Much more aggressive than previous weeks. Here comes the madness!!!!

Haven't seen Matty around lately, cool that you're going to see him compete. Hope he gets his pro card.

Looking forward to the madness bro....big freak

 

[EatMoar]

I thought I was the only one who went heavy on stiff legged DL, good stuff man! 395x9 is insane !

 

[MrKleen73]

Haven't seen Matty around lately, cool that you're going to see him compete. Hope he gets his pro card.

Looking forward to the madness bro....big freak

He has been pretty hectic with a lot of modeling, the coaching business, and multiple shows he has done recently. I am hoping he rocks it also. I know one thing though, with the changes we just made fat is going to just fall off of me. Things are about to get FREAKY!!!!

 

[LiveToLift]

Big changes coming this week, diet just got a drastic makeover. One I have been expecting though. TIme to bring this one home gentlemen!

Fats just got lowered to 60grams a day... and high carb day carbs got lowered by 100g. Expect obvious fat loss in the coming weeks. Much more aggressive than previous weeks. Here comes the madness!!!!

Awesome update kleen! Ready to see king shred do his thing!

 

[Montego1]

Yeah! If the changes were not dramatic enough already then is time to get nastier! Weeeeee!

 

[MrKleen73]

Awesome update kleen! Ready to see king shred do his thing!

Thanks! I am gonna do my best all wiggle room is officially out of the diet with new macros. A lot of options go bye bye.

Yeah! If the changes were not dramatic enough already then is time to get nastier! Weeeeee!

Yeah they have been pretty dramatic so far but probably could have been a little quicker. These new adjustments are basically his effort to get us ahead of the game or to me get me to the point I would feel more comfortable at. I was hoping to be a little leaner by now. Could just be me but I would have been happy to be about 1-2% further along at this point. So now we are pushing the pace so to speak in order to get us there before so we aren't rushing in the end.

 

[Montego1]

Thanks! I am gonna do my best all wiggle room is officially out of the diet with new macros. A lot of options go bye bye.

Yeah they have been pretty dramatic so far but probably could have been a little quicker. These new adjustments are basically his effort to get us ahead of the game or to me get me to the point I would feel more comfortable at. I was hoping to be a little leaner by now. Could just be me but I would have been happy to be about 1-2% further along at this point. So now we are pushing the pace so to speak in order to get us there before so we aren't rushing in the end.

Got cha. I'm excited to see the finished product bud. When is the show? Is at the ampatheater right?

 

[MrKleen73]

Got cha. I'm excited to see the finished product bud. When is the show? Is at the ampatheater right?

At the Stafford Centre

 

[DreamWeaver]

The scale doesn't always make sense with what you are seeing in the mirror I know. If you're seeing definite changes though then the gains are probably good news.

 

[MrKleen73]

The scale doesn't always make sense with what you are seeing in the mirror I know. If you're seeing definite changes though then the gains are probably good news.

Yes an no, now is not the time for gains. To be on the schedule I wanted to be I should be about 8% right now and I am about 9.5-10%. Now is the time for cutting not a recomp speed. Not saying I am behind the 8 ball, just not on the schedule I intended to be on.

That being said I am consistently getting good comments at the gym. The "Wow really leaning up..." and "Man you are getting big!" are coming pretty regularly. Most of the comments are regarding my arms and shoulders which is great since I have been working on bringing them up so I am very happy about that. Workouts have been going very well and today's lift was no exception to that.

As you can see my weights went up on my HS Wide Chest Press and my Incline BB Press. The 4/4/2 Flies were new so no reference there but I tore that ish up! Lateral Raise Partials on the machine were heavier than last time I did them, and I did better on my ROpe Extensions and CG Bench.

I looked like a monster by the time it was all said and done. My chest shoulders and triceps were pumped like mad and had me looking VERY large!

Last night I did 30 minutes LISS on the elliptical before dinner.

 

[bcazo]

I'll stop Lurking Kleen :wavey: I'm here!!! Awesome progress!!

 

[MrKleen73]

Alright glad to have you in here brother!

 

[MrKleen73]

So I have to say I woke up this morning and BOOM! Changes have already begun, my abs were definitely much more defined this morning upon waking. Coach Matt at BOSS BODY seems to be making some nice changes here. We will just keep an eye on this muscle to make sure I don't start losing too fast but things are really looking great right now!

 

[bcazo]

So I have to say I woke up this morning and BOOM! Changes have already begun, my abs were definitely much more defined this morning upon waking. Coach Matt at BOSS BODY seems to be making some nice changes here. We will just keep an eye on this muscle to make sure I don't start losing too fast but things are really looking great right now!

that's great I've been tossing the idea of contacting Matty to help me out.. You may make me pull the trigger..

 

[superbeast668]

that's great I've been tossing the idea of contacting Matty to help me out.. You may make me pull the trigger..

Lol I been thinking of a coach to help peel my "on the road" weight back off... I'm tossed between Matty and Shelby Starnes.

 

[MrKleen73]

that's great I've been tossing the idea of contacting Matty to help me out.. You may make me pull the trigger..

He has done well with me so far and like I said this week or should I say just the last 3 days have already been pretty impressive. I will be up in Dallas this weekend so not sure what the food is going to be like at the Expo, I think I should be able to find plenty of lean eats though. I mean it is a fitness expo after all.

Lol I been thinking of a coach to help peel my "on the road" weight back off... I'm tossed between Matty and Shelby Starnes.

Hmmmm... I am guessing money of of not consequence on that last one eh? mattys4 aka Coach Matt can definitely hook you up.

 

[superbeast668]

He has done well with me so far and like I said this week or should I say just the last 3 days have already been pretty impressive. I will be up in Dallas this weekend so not sure what the food is going to be like at the Expo, I think I should be able to find plenty of lean eats though. I mean it is a fitness expo after all.

Hmmmm... I am guessing money of of not consequence on that last one eh? mattys4 aka Coach Matt can definitely hook you up.

Lol Shelby's actually not too terrible price wise. I'm betting Matty is half that though. I know they both do good work though.

 

[MrKleen73]

Lol Shelby's actually not too terrible price wise. I'm betting Matty is half that though. I know they both do good work though.

Oh yeah, I figured he would be up there... Some of the others I looked into I was downright shocked!

 

[iparatroop]

Oh yeah, I figured he would be up there... Some of the others I looked into I was downright shocked!

Someone told me the other day what layne norton charges. I almost spit out my drink when I read it.

 

[superbeast668]

Oh yeah, I figured he would be up there... Some of the others I looked into I was downright shocked!

Yeah. John meadows is like my life savings for a phone consult. George Farrah makes him look cheap.

I just know Shelby works for the money and something tells me Matty does the same. Last guy I hired gave me a cookie cutter meal plan and did nothing to adjust when adjustments were to be made. Quite the disappointment

 

[FlexW99]

Long long time Chris. As usual, some things never change lol

Lookin damn good!

 

[DreamWeaver]

Mattys4 is your coach ? Didn't know that.

 

[MrKleen73]

Someone told me the other day what layne norton charges. I almost spit out my drink when I read it.

Yeah they can get pretty crazy. Skip Mehl is like $1600 for a the last two weeks of prep alone.

Yeah. John meadows is like my life savings for a phone consult. George Farrah makes him look cheap.
Yeah pretty gnarly, gotta love having a good name!
I just know Shelby works for the money and something tells me Matty does the same. Last guy I hired gave me a cookie cutter meal plan and did nothing to adjust when adjustments were to be made. Quite the disappointment

Ya he has made several adjustments and checks in with me even between the weekly check ins to see how I am doing, feeling, and progressing.

Long long time Chris. As usual, some things never change lol

Lookin damn good!

Thanks Flex, has definitely been a while I hope you are doing well!

Mattys4 is your coach ? Didn't know that.

Yeah I mentioned it in my first post but it has been a very long time ago. He has done some pretty good things with me and now we are being a bit more aggressive so we can be on the schedule he wants me on.

So here is todays workout, it was a good one. Strength was there but today things we a little harder. I matched or went up on things. Definitely some serious improvements. I also added in Incline Shrugs instead of regular DB shrugs. Work on the entire detail of the inner and upper back since my traps are already pretty beast I figured these would be a great alternative since they hit so much more of the musculature of the back instead of just traps.

The pump was amazing from this workout, my biceps actually ached!

I can't get over the improvements I am seeing in the mirror right now. Everything is coming into place quickly!!!

 

[DreamWeaver]

I always liked matty one of my fav posters too. Didn't know he was such and adapt ... good on him.

 

[DreamWeaver]

Chirs yah biceps for me tomorrow too and I concur about the ache every set boom!!! Sounds like you are having a lot of fun man and that is what it's all about

 

[MrKleen73]

Yes definitely having fun, the changes are coming in like crazy. You should go check out Matt's facebook he is on my page he has some really great pics of him out there. Very impressive stuff.

 

[MrKleen73]

PSSSSTTT!!!!! Just Sayin...

No pump, full stomach and still a little bit of DAMN!

I am liking the changes in the past couple days!

 

[LiveToLift]

PSSSSTTT!!!!! Just Sayin...

No pump, full stomach and still a little bit of DAMN!

<img src="http://anabolicminds.com/forum/attachment.php?attachmentid=87081"/>

I am liking the changes in the past couple days!

My lord Kleen! Looking great, really tightening up in all the right places.

 

[MrKleen73]

My lord Kleen! Looking great, really tightening up in all the right places.

Thanks LTL! I can't even begin to tell you how happy I am too see these changes taking place so suddenly. Reinvigorates me and raises my confidence levels.

 

[bcazo]

PSSSSTTT!!!!! Just Sayin...

No pump, full stomach and still a little bit of DAMN!

<img src="http://anabolicminds.com/forum/attachment.php?attachmentid=87081"/>

I am liking the changes in the past couple days!

Holy ish that was fast. Very impressive indeed.

 

[1ifeblood]

Damn bro! Did someone take a chisel to your abs?