KLEEN's Competition Prep - From bleak to FREAK in 20 weeks!
- Thread starter MrKleen73
- Start date
MrKleen73
Legend
So this morning I am feeling pretty good. There is the tiniest bit of soreness in my outer glute area but it feels more muscular and not injury related other than an unconditioned muscle being put back to work. Man I have to say I was quite impressed with the pump I had yesterday as well. After hitting everything for 4 sets of 20 in a non stop rotation I was looking quite large. My muscle filled back up from the pump almost making me look as full as I looked when I was on the 60mg of DMZ. I waited about 30 minutes to allow for GH response then ate my post workout meal. Was 85 grams protein and right at 150 grams of carbs from mixed sources and 8 grams fat. That was basically half of my carbs for the day in that meal.
Today is the Queen and I's lunch date day and I have held my first meal for our lunch. Not sure what we are going to eat but I am making sure I can adjust my macros to it afterwards. For those who don't know this, the Queen and I both work in Downtown Houston, about 5 blocks away so every Thursday we go out to lunch. Since in the process of increasing metabolism anyway I do not try to limit myself too much on these dates. When I am focusing on leaning up I will clean them up a lot more but for now I eat to enjoy the date with my wife. I do make adjustments throughout the rest of the day for them but I won't forgo them for now.
Today is the Queen and I's lunch date day and I have held my first meal for our lunch. Not sure what we are going to eat but I am making sure I can adjust my macros to it afterwards. For those who don't know this, the Queen and I both work in Downtown Houston, about 5 blocks away so every Thursday we go out to lunch. Since in the process of increasing metabolism anyway I do not try to limit myself too much on these dates. When I am focusing on leaning up I will clean them up a lot more but for now I eat to enjoy the date with my wife. I do make adjustments throughout the rest of the day for them but I won't forgo them for now.
MrKleen73
Legend
Yesterday was a pretty good day, feeling pretty good today. Not sure if I will get an actual workout in tonight or just be helping my brother move back out of my house which will be exercise enough. He has a whole house worth of stuff to move so that will take up at least most of my weekend. Other than that I am pretty excited to be getting my garage back. I didn't realize how much I used my home gym until I couldn't use it. Not a lot but any time I missed in the morning I did it in my garage that night so i didn't have to go to a commercial gym during peak hours. I just really can't stand the milling around.
Plus I am looking at a new program very heavily. It is not a bodybuilding program though, more of a cross between a power lifting program and Cross Fit. I am probably going to purchase it and see what I can use from it for bodybuilding, and what wouldn't be beneficial. However after this contest I think something more along these lines is going to be my pursuit. I dig the general fitness approach and it is something more inline with needs and desires right now. I have stiffened up and lost a lot of mobility over the last few years since I have not been training MMA to keep me mobile. I really want to work on developing those traits again. I have a sporty daughter I need to be able to sprint, run, jump without worrying about pulling something. Plus the grueling workouts are pretty awesome.
Back to why that would be great now is that my garage will actually be cleaner once he moves his stuff out of it than it has been in a long time and I can set up a few more stations of GPP type stuff. Although I have been informed one wall is to have mirrors put up on it and a dancers warm up bar put on the wall so my daughter can also practice her dance stuff out there.
Plus I am looking at a new program very heavily. It is not a bodybuilding program though, more of a cross between a power lifting program and Cross Fit. I am probably going to purchase it and see what I can use from it for bodybuilding, and what wouldn't be beneficial. However after this contest I think something more along these lines is going to be my pursuit. I dig the general fitness approach and it is something more inline with needs and desires right now. I have stiffened up and lost a lot of mobility over the last few years since I have not been training MMA to keep me mobile. I really want to work on developing those traits again. I have a sporty daughter I need to be able to sprint, run, jump without worrying about pulling something. Plus the grueling workouts are pretty awesome.
Back to why that would be great now is that my garage will actually be cleaner once he moves his stuff out of it than it has been in a long time and I can set up a few more stations of GPP type stuff. Although I have been informed one wall is to have mirrors put up on it and a dancers warm up bar put on the wall so my daughter can also practice her dance stuff out there.
1ifeblood
Well-known member
Funny, the first time I read this I saw...he has a whore house worth of stuff... and wondered if you really wanted to get rid of it.
MrKleen73
Legend
No not getting rid of any of that, where would my professional girls work?
1ifeblood
Well-known member
I would certainly hope not! I mean, what kind of world would this be without professional girls? Not one I'd want to live in, that's for sure!
wasme
Legend
LMAO
I like this guy too..
Sounds like things are getting better and better for you Kleen... and nice to see you and your wife make time for dates and such!
MrKleen73
Legend
So I didn't get a gym workout in Saturday but I definitely got a workout in. We moved all of Jeff's stuff into his new house which was definitely a bit of a workout.
Okay so now the weekend is over, and I have my garage back. My bro-in-law Onlychevy6 moved back out this weekend so not only do I have my garage gym back but I have more room in it than ever because we got rid of a lot of junk. Plus we cleaned everything and rearranged before putting his stuff in there so now I have a nice open area to make my own for training. He left me with a dip and chin up station to add to my garage gym. Pretty awesome Dude to leave that for me.
Okay just to elaborate on the garage gym because I am excited to have it back in the mix. Here is what I currently have at my disposal.
Weider Power Rack with Lat Pull / Low Row set up
500lbs Olympic Free Weights plus Olympic Bar
1 Set Olympic DB Bars
110lbs Standard weights
2 sets standard DB bars
1 Dead Squat / Trap Bar
Dip / Chin Up Station
Standing Calve Raise & tibialis station
2 Adjustable benches 1 has a Preacher Curl & Leg attachments
Body By Jake Abs & Hypers resistance machine
Ab Wheel
Jump Ropes
Truck Tire with rope attached for pulling and other conditioning movements.
Heavy Bag
Reflex Bag
Tower 2000 - banded resistance exercise system
Floor Standing Punching / Kicking Bag
Light exercise bands 5-20 lbs.
Hybrid Road Bike
New Addition - Propane Heater for when it is cold outside.
Coming Addition - This weekend I will be going to my bosses house to pick up an Inversion Table. An inversion table is basically like a gravity boot set up except it is on a table you strap yourself in and let it lay you back. It puts your entire body into a state of traction. Elongating all of the connective tissue increasing blood flow to all of the normally compressed areas. This should help with my hip and lower back situtaion as it will not only elongate the connective tissue but will also pull my hips more into alignment as well as aiding in keeping my lower back healthy. Should help out, the plan is to use this 3 times a week for 15 minutes and see if it does anything to help. Shoot not turning down a $700 inversion table for the sweet price of $0!!!
Things to purchase or make: I need some heavier training bands. Will probably start with the Mountain Dog set from Elite-FTS, and the Mobility WOD set as well. I want some battling ropes also.
I found a D-I-Y site here at Invalid Link Removed I plan to begin adding in some of these D-I-Y projects like the prowler and a few others. So I am going to begin to make some of these things gradually. As mentioned before I really want to bring up my GPP style conditioning and add in some gymnastic type training as well, like rings, parallel bar or hand stand work. I would also like to get some rope to hang from one of my trees see if I can make a 20-25 foot climb somewhere.
Tonight the plan is to hit up some sort of metabolic training in the garage when I get home. Tomorrow will be a lifting day so tonight we burn some fat! I plan to hit things up with maybe a WOD or something from online then follow it up with about 15 minutes on either the treadmill, eliptical or riding my bike for some steady state to burn off the fat the MetCon burned off.
Okay so now the weekend is over, and I have my garage back. My bro-in-law Onlychevy6 moved back out this weekend so not only do I have my garage gym back but I have more room in it than ever because we got rid of a lot of junk. Plus we cleaned everything and rearranged before putting his stuff in there so now I have a nice open area to make my own for training. He left me with a dip and chin up station to add to my garage gym. Pretty awesome Dude to leave that for me.
Okay just to elaborate on the garage gym because I am excited to have it back in the mix. Here is what I currently have at my disposal.
Weider Power Rack with Lat Pull / Low Row set up
500lbs Olympic Free Weights plus Olympic Bar
1 Set Olympic DB Bars
110lbs Standard weights
2 sets standard DB bars
1 Dead Squat / Trap Bar
Dip / Chin Up Station
Standing Calve Raise & tibialis station
2 Adjustable benches 1 has a Preacher Curl & Leg attachments
Body By Jake Abs & Hypers resistance machine
Ab Wheel
Jump Ropes
Truck Tire with rope attached for pulling and other conditioning movements.
Heavy Bag
Reflex Bag
Tower 2000 - banded resistance exercise system
Floor Standing Punching / Kicking Bag
Light exercise bands 5-20 lbs.
Hybrid Road Bike
New Addition - Propane Heater for when it is cold outside.
Coming Addition - This weekend I will be going to my bosses house to pick up an Inversion Table. An inversion table is basically like a gravity boot set up except it is on a table you strap yourself in and let it lay you back. It puts your entire body into a state of traction. Elongating all of the connective tissue increasing blood flow to all of the normally compressed areas. This should help with my hip and lower back situtaion as it will not only elongate the connective tissue but will also pull my hips more into alignment as well as aiding in keeping my lower back healthy. Should help out, the plan is to use this 3 times a week for 15 minutes and see if it does anything to help. Shoot not turning down a $700 inversion table for the sweet price of $0!!!
Things to purchase or make: I need some heavier training bands. Will probably start with the Mountain Dog set from Elite-FTS, and the Mobility WOD set as well. I want some battling ropes also.
I found a D-I-Y site here at Invalid Link Removed I plan to begin adding in some of these D-I-Y projects like the prowler and a few others. So I am going to begin to make some of these things gradually. As mentioned before I really want to bring up my GPP style conditioning and add in some gymnastic type training as well, like rings, parallel bar or hand stand work. I would also like to get some rope to hang from one of my trees see if I can make a 20-25 foot climb somewhere.
Tonight the plan is to hit up some sort of metabolic training in the garage when I get home. Tomorrow will be a lifting day so tonight we burn some fat! I plan to hit things up with maybe a WOD or something from online then follow it up with about 15 minutes on either the treadmill, eliptical or riding my bike for some steady state to burn off the fat the MetCon burned off.
MrKleen73
Legend
Thanks Simon, has been several years of Christmas, Birthdays and Father's Days to amass such a collection. I need some flooring for in there too. Not sure if I will end up getting interlocking flooring or just get 3-4 horse stall mats and put them in there. I can get 3/4 inch 4'x6' stall mats for $39.99 would give me an 8'x12' area for $160 or 12x12 for $240. So there are some options that I can look into when the time comes to put flooring in there. For now, me and the concrete will be just fine.
I have a makeshift Deadlift platform. Nothing fancy at all, just a 4x8 sheet of 1" thick flat roof insulation under a sheet of roofing particle board. That was just some left over building materials from when I had my flat roof redone. Keeps the clanging of the weights at a minimum but the particle board is starting to give so I will end up having to either build a DL Platform or just get 1 floor mat to start which is probably the better idea.
MrKleen73
Legend
Thanks! I love my home gym. Oh yeah I have a 1000W Denon surround sound system in the home gym too, fully equipped with a 12 inch sub. So let's just say getting a nice intense environment is never a problem. I just have to remember to turn the bass down if listening to anything with much bass. I don't want to piss of the neighbors. Obviously I wear my headphones when working out in the morning or if late at night, but I love the feel of the loud music without the constraint of the headphones. Much better for when lifting with someone so you can have a conversation and also be feeding off of the same musical vibes.Awesome home gym bro.....jealous
Thanks! My wife has a pretty big house, and I have a small study in that house. It's okay by default I get a big 2 car garage for my man cave. I still have plenty room in that 2 car garage for more equipment. However unfortunately my wife still sees the area as storage for anything she doesn't want in her house. We actually discussed that this past weekend. I told her I was reclaiming my man cave and it was to stay a junk free area. If anything was put out for storage in my area I was bringing it back in the house and leaving it on the floor. That she had better learn to put junk in the attic instead. All of this said with a snicker and a smile so I could safely back out as a joke if it backfired. Well she agreed I needed my area not to be messed up again so hopefully it will be like this for a while to come.
iparatroop
Well-known member
superbeast668
Well-known member
Damn everyone head to Kleens home gym. Sounds pretty well accesorized!
MrKleen73
Legend
Yeah that stuff is pretty darn heavy duty. I was looking at it the other day, but it is a bit more expensive than the options I am looking at.
MrKleen73
Legend
Wow that sounds like a lot of work. LOL
Sure! Wouldn't be the first time one of my boys from AM have come by to lift. One year I had a buddy fly to Texas to spend time with his Sister for Thanksgiving and he came over early Thanksgiving Day and we slayed some weights in preparation for the feast! Was pretty cool actually.
So I have to admit that since my injury I have found it increasingly harder to get my ass out of bed in the mornings. I got used to turning the alarm off and now I am doing it in my sleep. The good news is I can get a cardio based workout in at lunch, or work out in my garage tonight. I don't even have to go to the gym today to do it. WooHoo! Either way I simply need to break the habit of turning off the alarm in the morning.
Sheesh, here are one of the conditioning workouts from that site. This one is based on running only. Looks pretty intense, I think I might fall over if I tried it right now. LOL The thing is not just to make the times but to see if you ended up running farther than everyone else on the site as well. Makes for some fun competition. I bet Para would crush this one!!!
Endurance (Harder to Kill Endurance Test)
For max distance.
Run 7 min.
Rest 6 min.
Run 5 min.
Rest 4 min.
Run 3 min.
Rest 2 min.
Run 1 min.
*Competitor: As prescribed
*Established: As prescribed
*Recruit: As prescribed
MANotaur
Well-known member
I am gonna come kill it with you if im ever in houston. I got a buddy that lives in sugarland and were about due for a visit.
and Ive got a toughmudder race on nov. 2! I might give that little run a try to see how I fair and how badly I get winded lol.
bcazo
Well-known member
I know how you feel an injury messes with your entire routine.. Those runs sound intense may try something like that with shorter times and a prowler tonight...
MrKleen73
Legend
Now that would be beast.
iparatroop
Well-known member
1. What time are you supposed to wake up?
2. I will be driving through your state in late jan, early feb.
3. That running game looks fun. I'd be good for about 3 miles in the time allotted. Let me know how you did.
MrKleen73
Legend
1. 3:50 AM
2. Let me know and we will hook up. Would be great to workout with ya, Monte lives about an hour away too. I bet we could all get together.
3. I think I will have to build up to that, the one thing that makes my back tweak so far has been running or jogging. Notice I said above that I think I would fall over if I tried it right now. ***Damn, now that you said that I want to do it to see. Although if I did 2 miles I would be pretty impressed at this point. I wonder it says rest in between am I to actually stop and not even walk then start again, or walk on the treadmill in between. Last time I ran 2 miles (maybe 4 months ago) I ran 2 miles in about 20 minutes and that was pretty rough. Of course it had been easily 6 months prior to that for any distance running.
HokiePride
Well-known member
Kleen go to this website "Ross Training" he has ton of DIY projects on his site as well. He even khans directions to construct a Squat Cage out of wood !
MrKleen73
Legend
Thanks Hokie, will check it out. That site I mentioned has the power rack and some squat and bench stands. I also have a big pdf of home gym projects somewhere with a ton of ideas. I just haven't looked at it in a while. If I find it I may attach it here for anyone who wants it. Just have to locate it.
So last night started out jogging a bit to see how things were going to hold up if I tried the run test. After about 3 minutes I started noticing a bit of that pinched feeling coming back. I gave it a little bit longer to see if it would work itself out and it did not. So I stopped jogging and did a little bit of exercise then my daughter needed my help with some studying so I called it quits.
This morning I woke up again about an hour too late, I decided to push the alarm clock farther away on the night stand so I couldn't reach it easily. That way I would have to intentionally locate the off button to turn it off. By the way you have to wonder what genius decided to put the Alarm Off button right next to the Snooze button. Seems they should be far apart to avoid accidentally turning it off trying to snooze it. I am also setting the alarm on my phone for 10 minutes after that so it annoys me too. Either way I am lifting when I get home tonight.
So I was looking at some pics of me in August and I look basically the same there. So what happened is I lost a little muscle from not lifting and gained back what I lost in the last month I was dieting during this month off. So although I am quite frustrated at the situation it is not as bad as it seems to me when I look in the mirror.
1ifeblood
Well-known member
I'd still offer the Queen an Indecent Proposal for a night with you. A little BBB action of ya know what I mean.
MANotaur
Well-known member
Big Bald Boyscout??
superbeast668
Well-known member
THAT sounds HOT!
MANotaur
Well-known member
doesnt it though??
MrKleen73
Legend
I think he meant Big Bald & Beautiful, he was referring to me after all... That or it was for my Big Buff Booty! Either way it's understandable....
So I took a pic last night of my garage gym. Most of the stuff is still pushed to one side, so I need to spread it out a bit but you can see most of the equipment if you look. Then another shot of my makeshift dead platform.
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So I took a pic last night of my garage gym. Most of the stuff is still pushed to one side, so I need to spread it out a bit but you can see most of the equipment if you look. Then another shot of my makeshift dead platform.
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superbeast668
Well-known member
Big bald and beautiful? Where's my invite?!
iparatroop
Well-known member
I'm not sure how long your drive is to work, or how much sitting you do at work, but try sitting on a lacrosse ball during those time periods and dig it in to the spot that is causing you problems. That may help relieve some of the tension you have in your glute.
MANotaur
Well-known member
the kind that likes to use vague acronyms?
MrKleen73
Legend
Yeah I love it. Have had the cage for about 12 years now. I got it for either Christmas or
You have a permavite! Just holla when your in town.
Well then... I am slightly disappointed now!
Good idea. I am about over this thing bothering me.
Tonight I lift regardless. Trying to decide what I am going to lift. Probably going to do a full body routine, maybe something like this.
Bench, Chins, Deficit Dead Lifts with trap bar (using only 25s to get the deficit) as a tri-set for 5 rotations 60-90 seconds rest between rotations. Then follow that up with EZ Bar OH Triceps Ext, EZ Bar Curls, & DB Side Raises x3-4 rotations w/ 30-45 seconds rest between rotations... Then if I have more in me maybe some abs.
Oh yeah just to share, here is a pic of my "Baby Girl" at the Chili's Daddy Daughter Date Night. We had a blast last week. I just now remembered to take it off my phone, she is so beautiful!!! Had to play with the exposure on it a bit because my flash washed her out a lot but she is just so damn pretty I had to share.
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Montego1
Well-known member
Sorry bud....you're answer to everything is to sit on balls......that's not right
superbeast668
Well-known member
So?
1ifeblood
Well-known member
I didn't say I wouldn't slip a roofie in your beer...
1ifeblood
Well-known member
I AM a trained massage therapist!
MrKleen73
Legend
Except he puts the "kink" in your back rather than working it out...
1ifeblood
Well-known member
Studies have shown that massaging with balls can be VERY beneficial.
wasme
Legend
Says Mr TeaBag
MrKleen73
Legend
What brand of tea? Licktem Tea?