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

[wasme]

What brand of tea? Licktem Tea?

lol might be Taintley

 

[MrKleen73]

So here we go again, I did not get in the full body workout I wanted to last night. I did get a workout in but not what I expected. However this is not an apology, nor excuse, I actually have a reason to gush.

As you all know I have 2 boys grown up both 19 and I always had hopes they would some day want to workout with me. I just feel like this is my most passionate thing in life besides the love for my family. So you can imagine I have been disappointed that neither one of them ever wanted to lift. My son has been noticeably filling out as of late so I asked him again the other day. Man why dont you workout with me. YOu would build muscle so fast and then you would gain confidence in yourself. Plus we could spend time together and work on goals. Well to my dismay again he said "No Dad, I don't wanna lift weights. It's just not for me." So I was a little disappointed but no big deal. To be clear disappointed he didn't want to but not disappointed in him.

Well my daughter heard this and came to me and said "I will work out with you Daddy I want to have muscles and be strong like you and Mommy." I said cool, I will teach you. Well I kind of thought that she was just trying to make me happy and wasn't going to follow through. So I get home last night, go out to the garage and start setting up all of the stuff I planned to use during the workout. Just as I was about to start she comes running out in yoga pants and a T-shirt and is ready to go. So I start showing her some stuff. We go out in the driveway and jump rope for a little bit to warm up, and go inside to workout. Obviously I can not do the circuit I had planned because I needed to go into teaching mode. So we did chest and back last night. She impressed me so I will list her work too.

First me which was just breaking into some heavier weight.

Bench Press - 185x20, 225x15, 225x10, 225x8, 225x6
Body Weight Chins - 12, 10, 8, 10, 10
I really didn't have time to do much more. Her bedtime was around the corner and dinner had been done for half an hour. I guess we were out there about an hour maybe a little more with all of the adjusting the garage and then changing it up for her to be involved.

Now on to hers
DB Bench Press - 5x15 x 5 sets - She was gung ho, I was like you don't have to do another set and she said "You did 5 I am too, I can do it Daddy!"
Chin ups x 2 Jump Chins - 6,8,8,8,8 - she was such a trooper, I was shocked she was able to do 2 chins or should I say 2 singles... She is about 75lbs so that is pretty impressive for how solid she is. On the jump chins she jumped about halfway up and tried to pull the rest of the way then hang for a second and come down a little slow.
So here is the fun one. After we warmed up initially she walks up to my EZ Curl Bar it has 75 lbs on it she bends over to try to pick it up with her legs kind of straight and I stop her. I told her you have to bend your knees and keep your head and body up. Squats down grabs it and rips it off the floor. Pretty much perfect form. I ask if she can do another one. She drops down in the bucket and pulled 3 more just put it down reset then picked it up again. I was pretty shocked to say the least. Then after we finished the other stuff she walks back up to it and set up and pulls 2 more before we walk out of the garage.
Dead Lifts - 75x1, 75x3, 75x2 - I can't even tell you how impressed I was with that. She proceeds to tell me she likes it and wants to be super strong!

So now she is very excited about working out with me in the evenings. I told her I won't be able to do my weight workouts with her all the time but I would go out there and run her through an exercise or two then we would both do a MetCon or Tabatta workout together. So I have another level of accountability now too. I have to wake up to lift so I can be available to do this with her in the evenings instead of trying to do my workout and coach her at the same time.

Anyway I am pretty damn excited about! She was so much fun out there seeing her so excited to be doing it with me. I have always wanted to share the joy of fitness with one of my kids so now I feel like Christmas came early. I am going to do whatever I can to make it fun for her and to show her I am dedicated to doing it with her. She is very praise oriented so the fact she can achieve new goals regularly with this will give her a lot of positive feedback and increase her confidence levels.

I am leaving work in about 20 minutes and will hit up the rest of my body while I am waiting for the guy to come look at the oven.

 

[superbeast668]

So here we go again, I did not get in the full body workout I wanted to last night. I did get a workout in but not what I expected. However this is not an apology, nor excuse, I actually have a reason to gush. As you all know I have 2 boys grown up both 19 and I always had hopes they would some day want to workout with me. I just feel like this is my most passionate thing in life besides the love for my family. So you can imagine I have been disappointed that neither one of them ever wanted to lift. My son has been noticeably filling out as of late so I asked him again the other day. Man why dont you workout with me. YOu would build muscle so fast and then you would gain confidence in yourself. Plus we could spend time together and work on goals. Well to my dismay again he said "No Dad, I don't wanna lift weights. It's just not for me." So I was a little disappointed but no big deal. To be clear disappointed he didn't want to but not disappointed in him. Well my daughter heard this and came to me and said "I will work out with you Daddy I want to have muscles and be strong like you and Mommy." I said cool, I will teach you. Well I kind of thought that she was just trying to make me happy and wasn't going to follow through. So I get home last night, go out to the garage and start setting up all of the stuff I planned to use during the workout. Just as I was about to start she comes running out in yoga pants and a T-shirt and is ready to go. So I start showing her some stuff. We go out in the driveway and jump rope for a little bit to warm up, and go inside to workout. Obviously I can not do the circuit I had planned because I needed to go into teaching mode. So we did chest and back last night. She impressed me so I will list her work too. First me which was just breaking into some heavier weight. Bench Press - 185x20, 225x15, 225x10, 225x8, 225x6 Body Weight Chins - 12, 10, 8, 10, 10 I really didn't have time to do much more. Her bedtime was around the corner and dinner had been done for half an hour. I guess we were out there about an hour maybe a little more with all of the adjusting the garage and then changing it up for her to be involved. Now on to hers DB Bench Press - 5x15 x 5 sets - She was gung ho, I was like you don't have to do another set and she said "You did 5 I am too, I can do it Daddy!" Chin ups x 2 Jump Chins - 6,8,8,8,8 - she was such a trooper, I was shocked she was able to do 2 chins or should I say 2 singles... She is about 75lbs so that is pretty impressive for how solid she is. On the jump chins she jumped about halfway up and tried to pull the rest of the way then hang for a second and come down a little slow. So here is the fun one. After we warmed up initially she walks up to my EZ Curl Bar it has 75 lbs on it she bends over to try to pick it up with her legs kind of straight and I stop her. I told her you have to bend your knees and keep your head and body up. Squats down grabs it and rips it off the floor. Pretty much perfect form. I ask if she can do another one. She drops down in the bucket and pulled 3 more just put it down reset then picked it up again. I was pretty shocked to say the least. Then after we finished the other stuff she walks back up to it and set up and pulls 2 more before we walk out of the garage. Dead Lifts - 75x1, 75x3, 75x2 - I can't even tell you how impressed I was with that. She proceeds to tell me she likes it and wants to be super strong! So now she is very excited about working out with me in the evenings. I told her I won't be able to do my weight workouts with her all the time but I would go out there and run her through an exercise or two then we would both do a MetCon or Tabatta workout together. So I have another level of accountability now too. I have to wake up to lift so I can be available to do this with her in the evenings instead of trying to do my workout and coach her at the same time. Anyway I am pretty damn excited about! She was so much fun out there seeing her so excited to be doing it with me. I have always wanted to share the joy of fitness with one of my kids so now I feel like Christmas came early. I am going to do whatever I can to make it fun for her and to show her I am dedicated to doing it with her. She is very praise oriented so the fact she can achieve new goals regularly with this will give her a lot of positive feedback and increase her confidence levels. I am leaving work in about 20 minutes and will hit up the rest of my body while I am waiting for the guy to come look at the oven.

Dude this is SO awesome. You're lucky to have a wife that keeps in shape and a kid to lift with. I'm jealous. I wish my girlfriend would hit the gym with me. She needs it. Badly. No kids yet but I'd hope for the same with them. Hopefully she didn't beat her self too bad last night and scare her self away!

 

[MrKleen73]

Dude this is SO awesome. You're lucky to have a wife that keeps in shape and a kid to lift with. I'm jealous. I wish my girlfriend would hit the gym with me. She needs it. Badly. No kids yet but I'd hope for the same with them. Hopefully she didn't beat her self too bad last night and scare her self away!

Yeah I kept warning her of that and she said I know Daddy, but it will go away when I get used to it right? Like with Karate and Dance? I told her yes and if she hurt too bad this time we would go easier next time to break her in. This morning no complaints we will see later. She does some pretty intense PT at Karate and then Dance well it is Ballet so you know that is a workout. Yet I am with you and hope she didn't push to hard.

 

[superbeast668]

Yeah I kept warning her of that and she said I know Daddy, but it will go away when I get used to it right? Like with Karate and Dance? I told her yes and if she hurt too bad this time we would go easier next time to break her in. This morning no complaints we will see later. She does some pretty intense PT at Karate and then Dance well it is Ballet so you know that is a workout. Yet I am with you and hope she didn't push to hard.

Ah yeah she'll be good. I remember karate. And I know ballet is no joke. I remember going 100's of push-ups and sit ups and other bw exercises.

 

[wasme]

That is very cool Chris.

My kids (boy 18, girl 15) both go to the gym, I like the garage...but at times my daughter will ask me to show her some new moves that she can take with her.

 

[HokiePride]

Awesome news Kleen. Unfortunately we can't dictate what our kids will like or dislike. I have two sons now. 21 months and 4 weeks. My one year old has been testing his strength ever since he was in a walker! I hope he only continues and they become gym partners! You are lucky you have a daughter and wife who cares about their body. The one thing you have in this life that is so precious and unique. Yet people just don't get it!

 

[MrKleen73]

Ah yeah she'll be good. I remember karate. And I know ballet is no joke. I remember going 100's of push-ups and sit ups and other bw exercises.

Yeah they get down and work up a major sweat. PT days her hair is still a little wet when I pick her up from there. She is in an aftercare program at the Karate School so she gets 3 Karate Classes, 1 all PT Class, and a Sparring Day Monday - Friday, then goes to dance on Thursday and Saturday. I can already tell she is going to have me running!

That is very cool Chris.

My kids (boy 18, girl 15) both go to the gym, I like the garage...but at times my daughter will ask me to show her some new moves that she can take with her.

Yeah it is fun and as soon as Trinity can go to the gym with me I know she will want to go there too. She asks me seems like about once every three months how old she has to be to go to the gym to workout. So she is impatient about it. Keeps thinking it will change because the Golds Gym Uncle Jeff went to had a Kids Gym and kids only had to be 8 to workout there.

Awesome news Kleen. Unfortunately we can't dictate what our kids will like or dislike. I have two sons now. 21 months and 4 weeks. My one year old has been testing his strength ever since he was in a walker! I hope he only continues and they become gym partners! You are lucky you have a daughter and wife who cares about their body. The one thing you have in this life that is so precious and unique. Yet people just don't get it!

I know I tested my strength all the time as an infant. My Mom told me stories of it and there are pictures of me flexing as far back as 4-5 years old. It didn't take me long to realize I had more muscle than most, and that I LIKED IT!!! I remember the first time I noticed when I leaned on something with my arms that my triceps popped out. I was about 6 and leaned on something and felt it move and saw it at the same time. The sudden awareness of it fascinated me. For a long time after that I was always leaning against things with weight on my arms so my triceps would show. LOL I think in a lot of ways I was just wired this way from birth so who knows maybe it is a sign of things to come.

 

[iparatroop]

Funny how stuff happens when you least expect it, and where you least expect it from. Hopefully she sticks with it. Already pulling BW for reps? You're gonna have your hands full.

 

[kenpoengineer]

Health is a great trait to pass down to this next generation! God knows our fatass generation doesn't understand the concept. Whew! Soap box put away. Lol

Is your daughter studying American Society of Karate? When I lived in Sugarland that's what my son and I studied. Either way. Karate is a good endeavor.

 

[edje007]

So here we go again, I did not get in the full body workout I wanted to last night. I did get a workout in but not what I expected. However this is not an apology, nor excuse, I actually have a reason to gush.

As you all know I have 2 boys grown up both 19 and I always had hopes they would some day want to workout with me. I just feel like this is my most passionate thing in life besides the love for my family. So you can imagine I have been disappointed that neither one of them ever wanted to lift. My son has been noticeably filling out as of late so I asked him again the other day. Man why dont you workout with me. YOu would build muscle so fast and then you would gain confidence in yourself. Plus we could spend time together and work on goals. Well to my dismay again he said "No Dad, I don't wanna lift weights. It's just not for me." So I was a little disappointed but no big deal. To be clear disappointed he didn't want to but not disappointed in him.

Well my daughter heard this and came to me and said "I will work out with you Daddy I want to have muscles and be strong like you and Mommy." I said cool, I will teach you. Well I kind of thought that she was just trying to make me happy and wasn't going to follow through. So I get home last night, go out to the garage and start setting up all of the stuff I planned to use during the workout. Just as I was about to start she comes running out in yoga pants and a T-shirt and is ready to go. So I start showing her some stuff. We go out in the driveway and jump rope for a little bit to warm up, and go inside to workout. Obviously I can not do the circuit I had planned because I needed to go into teaching mode. So we did chest and back last night. She impressed me so I will list her work too.

First me which was just breaking into some heavier weight.

Bench Press - 185x20, 225x15, 225x10, 225x8, 225x6
Body Weight Chins - 12, 10, 8, 10, 10
I really didn't have time to do much more. Her bedtime was around the corner and dinner had been done for half an hour. I guess we were out there about an hour maybe a little more with all of the adjusting the garage and then changing it up for her to be involved.

Now on to hers
DB Bench Press - 5x15 x 5 sets - She was gung ho, I was like you don't have to do another set and she said "You did 5 I am too, I can do it Daddy!"
Chin ups x 2 Jump Chins - 6,8,8,8,8 - she was such a trooper, I was shocked she was able to do 2 chins or should I say 2 singles... She is about 75lbs so that is pretty impressive for how solid she is. On the jump chins she jumped about halfway up and tried to pull the rest of the way then hang for a second and come down a little slow.
So here is the fun one. After we warmed up initially she walks up to my EZ Curl Bar it has 75 lbs on it she bends over to try to pick it up with her legs kind of straight and I stop her. I told her you have to bend your knees and keep your head and body up. Squats down grabs it and rips it off the floor. Pretty much perfect form. I ask if she can do another one. She drops down in the bucket and pulled 3 more just put it down reset then picked it up again. I was pretty shocked to say the least. Then after we finished the other stuff she walks back up to it and set up and pulls 2 more before we walk out of the garage.
Dead Lifts - 75x1, 75x3, 75x2 - I can't even tell you how impressed I was with that. She proceeds to tell me she likes it and wants to be super strong!

So now she is very excited about working out with me in the evenings. I told her I won't be able to do my weight workouts with her all the time but I would go out there and run her through an exercise or two then we would both do a MetCon or Tabatta workout together. So I have another level of accountability now too. I have to wake up to lift so I can be available to do this with her in the evenings instead of trying to do my workout and coach her at the same time.

Anyway I am pretty damn excited about! She was so much fun out there seeing her so excited to be doing it with me. I have always wanted to share the joy of fitness with one of my kids so now I feel like Christmas came early. I am going to do whatever I can to make it fun for her and to show her I am dedicated to doing it with her. She is very praise oriented so the fact she can achieve new goals regularly with this will give her a lot of positive feedback and increase her confidence levels.

I am leaving work in about 20 minutes and will hit up the rest of my body while I am waiting for the guy to come look at the oven.

One of the coolest things I've ever read on am....

Hope my girl will be like that

 

[MANotaur]

Get em while theyre young! I know how frustrating that is when you wanna work out with somebody thats close to you but they just dont want anything. I can occasionally get my dad in the gym with me but the hardest thing is its like the stars have to aline before are schedules are free enough to get a sesh in.

my (soon to be) two year old goes out in the garage with me and slaps the bench and says "SIT!!" and will watch be do bench and presses and then when he wants to see me squat he will climb up and grab the bb and slap it and say "SIT, SIT!!" its great motivation when the youngens hold you accountable to working out!

 

[MrKleen73]

Funny how stuff happens when you least expect it, and where you least expect it from. Hopefully she sticks with it. Already pulling BW for reps? You're gonna have your hands full.

I think she will because I will make it as fun as I can for her. Set goals then celebrate them when she achieves them, she will LOVE that. She actually is very physically talented so if I can teach talent to work hard there will be no limits for her.

Health is a great trait to pass down to this next generation! God knows our fatass generation doesn't understand the concept. Whew! Soap box put away. Lol

Is your daughter studying American Society of Karate? When I lived in Sugarland that's what my son and I studied. Either way. Karate is a good endeavor.

USA Karate is the name of the school. They teach a style that is a mix of American Karate, Tae Kwon Do, and Traditional Boxing. They also teach Judo to the higher belts so she is learning some of that too. She spent about 2 years at Bushi-Ban also which is a combination of Bushi-Do, Ban-Do, & Burmese Kick Boxing. They also taught them BJJ, as well since it is a big MMA fighting school. So she has been exposed to quite a bit already at 9. She is about to get her red belt then when she spars there will be face contact. I have been getting her ready doing light slap boxing with her. So she gets used to seeing things coming at her face and even making contact a little so it isn't such a shock in sparring when she gets popped the first time.

I am just crazy excited to see her in this upcoming tournament. Since she was in a different school for part of this year i didn't get to see her in the tournament and missed it so much. Did you ever see the video of her in her last tourney. She's a lil bad ass!

[video=youtube_share;dxF1j0yCI3A]http://youtu.be/dxF1j0yCI3A[/video]

One of the coolest things I've ever read on am....

Hope my girl will be like that

Yeah it is cool because she is extremely girly in every other respect. So I get the best of both worlds.

Get em while theyre young! I know how frustrating that is when you wanna work out with somebody thats close to you but they just dont want anything. I can occasionally get my dad in the gym with me but the hardest thing is its like the stars have to aline before are schedules are free enough to get a sesh in.

my (soon to be) two year old goes out in the garage with me and slaps the bench and says "SIT!!" and will watch be do bench and presses and then when he wants to see me squat he will climb up and grab the bb and slap it and say "SIT, SIT!!" its great motivation when the youngens hold you accountable to working out!

That is awesome!!! I saw some lil weight toys you could get him in a youtube video. Make him feel like he is doing it too. Look here are some, http://www.wodtoys.com/index.php#products . There are DB and BB sets , I even saw an entire bench with attachments on Amazon.

 

[MANotaur]

omg dude His birthday is next month--I just might have to look into this! lol

that is sick!

 

[MrKleen73]

omg dude His birthday is next month--I just might have to look into this! lol

that is sick!

http://www.amazon.com/Redmon-Fitness-Exercise-Equipment-Kids/dp/B001404UMO that is the cheaper one I saw.

 

[MrKleen73]

The WOD one has plyo boxes, barbells and kettle bells for the tikes too. Pretty cool.

Okay so yesterdays workout was basically just me finishing up the workout from the day before but I did it in triple super sets. Was resting about 30 seconds between rotations and did 4 rotations.

Deficit Deads with Hex Bar 255x10 > EZ Bar Curls 75x20, EZ Bar OverHeard Triceps Extension 75x20

So 13,200 lbs volume in less than 10 minutes. Not too bad at all. I was going to do more reps on the Deficit Deads but the first set shocked me by being harder than I expected. The following sets not so bad but with it being harder than expected I figured 10 was good and it definitely worked me. Deficit was about 4 inches or the difference between the size of a 45 and 25 plate.

I was pretty impressed with the pump I had when I was done and vascularity popping back up that I haven't seen in a couple weeks. My hips are a little tight from the depth but no sign of the injury. Also I noticed that when I run quickly I do not get that feeling in my hip, not when I jump rope. It is something about the stride when I run at "distance speeds" that it begins to inflame. Good news is I have a lot of other options that are more enjoyable to me than distance running and more effective at burning fat.

Going to do some Tabata training tonight I think. That or a simple calisthenics circuit. Tomorrow is a full body lift day. Depending on how things go I will either go to the gym or will workout in the garage.

By the way my chest is sore and my lats are also a bit sore. Things are going well on the return. I am gradually devising my plan of attack. Replacing typical cardio with MetCon training, and hit some varying things for my lifting. I do want to go back to Mountain Dog soon and he tends to push the HIIT or MetCon training instead of regular cardio so perhaps that is an option. If not that then the version of the Warrior workout I posted about a month ago that I was contemplating. I may just mix it up as I see fit.

 

[Montego1]

Deficit deads fun times

 

[superbeast668]

That's a good bit of weight in 10 minutes. I would have been choking for air.

 

[MrKleen73]

That's a good bit of weight in 10 minutes. I would have been choking for air.

Thanks it was a gasp fest for sure but nothing like just now. I did my first Tabata workout ever... OMG it has been over 5 minutes and I am still trying to catch my breath... That is some sadisticly written and masochistically executed workout madness! My daughter did it with me and held her ground pretty good. She faded a few times on the squats but we were facing each other so I called her on it and motivated her to finish strong no shortcuts.

So these were the exercises we used for tabata tonight.

Me:
EZ Bar Bent over rows - 75 lbs & Body Weight Squats

Trinity:
Working combinations on the Punch / Kicking Bag & Body Weight Squats

If not familiar with Tabata, it is basically 8 rounds of 20 seconds of ALL OUT MAXIMUM EFFORT broken by 10 second rest periods. All rounds can be one exercise or multiple different exercises. It increases metabolism dramatically and burns a lot of fat. It is harder than hell I can tell you that for sure now that I completed my first one.

Prior to Tabata I ran her through this light weight workout.

Rope lat pull downs - 25x10 for 3 work sets- Working on increasing chin ups is her goal and she wanted to work on them again. She wasn't sore so why not.
DB Side Raises - 3lbs x10 for 3 sets
DB OH Triceps Ext - 5 lbs x10 for 3 sets

 

[MrKleen73]

Okay so Trinity has decided to show you all who has the real guns in the family.

 

[tyga tyga]

She's giving you a run for your money kleen!

I've done tabata in the past, it's been a long time since I've seen that word thrown around! I may revisit it just to switch up my training.

 

[wasme]

THat was impressive... how old was she there?

 

[bcazo]

Okay so Trinity has decided to show you all who has the real guns in the family. <img src="http://anabolicminds.com/forum/attachment.php?attachmentid=90673"/>

She has some guns!!! Lol that's awesome Kleen, I can't wait to get my little guys in the gym!!

 

[Montego1]

Yep! Little girl is gonna be throwing 45s around in no time.

 

[MrKleen73]

She's giving you a run for your money kleen!

I've done tabata in the past, it's been a long time since I've seen that word thrown around! I may revisit it just to switch up my training.

Yeah she is! Putting me to the task. I think a lot of the reason you don't see Tabata tossed around that much is that it SUCKS! Yeah it works well but it sucks to do it. Even though it is only 4 minutes the last 2 minutes are all punishment.

THat was impressive... how old was she there?

She was 8 there I think, it was last year.

She has some guns!!! Lol that's awesome Kleen, I can't wait to get my little guys in the gym!!

Yeah she comes by it naturally. My little muscle girl.

Yep! Little girl is gonna be throwing 45s around in no time.

Oh yeah she is. She told me she wants to be able to do 20 pull ups by the time she goes to middle school, so a year and a half. I think we can do it!!!

Okay, so had a few good workouts recently nothing too heavy yet. More weighted conditioning and breaking back in. Tonight I am going to run her through some things for legs probably some DB squats, or trap bar deads, work on chins, and some biceps then we will do a tabata session. I plan to go out for my walk today for lunch, and will probably do a quick tabata session then walk back. Just bump the metabolism in spikes.

Hopefully this week I can get a little more into some BB style lifting too. As of right now planning full body work. Not sure if I will go with the Warrior or just do an HST program working up to heavier weights but no failure sets. I would definitely be primed for this since I have not really done any heavy lifting as of yet.

 

[MrKleen73]

WOW, I am starting to have a real love hate relationship with Tabata workouts!!!

Warm Up = about 1.5 miles brisk walk to exercise location

TABATA Workout
20 inch box jumps - Rounds 1=25, 3=22, 5=19, 7=13
Push Ups - Rounds 2=31, 4=30, 6=28, 8=18

Cool Down = about 1.5 miles brisk walk back to office

Holy Sh!t!!!! WOW!!!! DAMN!!! WTF!!! Plus several other exclamations! That was a biatch! I don't honestly remember the last time I gasped for air like that. Definitely a lot harder than the body weight squats and rows. I had to sit down and just gasp for a minute or too. Trying to walk was just not even part of my thought process. I was still catching my breathe when I got back to the office. Body was begging for oxygen. Pretty awesome. I hated and loved doing the Tabata today.

Tonight I will train Lil Mama in the garage and then do another Tabata workout with her.

 

[Montego1]

So nobody at work gives you strange looks when you come in soaked in sweat and breathing hard?

 

[iparatroop]

That tabata stuff you got going on looks purdy fun Maynard.
Question on the box jumps... When you get onto the box, are you standing up completely, or jumping right back off? If you're not standing completely upright after landing with soft knees, do so. It'll add a different twist to it.

 

[MrKleen73]

So nobody at work gives you strange looks when you come in soaked in sweat and breathing hard?

Eh, not too much. I work in downtown and a lot of people go jogging at lunch or workout. They look at me like I am insane for going out when it is 95-105 though. My office area is right next to the elevators so I come straight in the directly to the restroom. Dry off, wipe down with a body wipe, put on new deodorant and finish my day. I have been going out for workouts at lunch since 2009 so most people are used to it.

That tabata stuff you got going on looks purdy fun Maynard.
Question on the box jumps... When you get onto the box, are you standing up completely, or jumping right back off? If you're not standing completely upright after landing with soft knees, do so. It'll add a different twist to it.

Yeah it is. On the step ups I am not sure, doing them as fast as possible. I land on the box on the balls of my feet let my heals touch and jump back off the box. A few times I was going so fast only the balls of my feet touched but it made it harder to control the jumps that way so I would let my heels land to steady myself for a fraction of a second but pretty much up & down as fast as possible. At 20 inches I can hop up and land almost straight legged so not really sure how straight I was standing up.

Do you mean like a small pause? I am definitely using the energy stored in my legs kind of like a spring. Kind of like the difference between a touch and go dead lift and a true deadlift. I will try making sure I stand up and see how it goes.

Tonight I hit a full body workout when I get home. Should be fun I will update the workout tomorrow.

Trinity put in some good work yesterday. However she told me she does not like to be the only one lifting and wants me to do it too. So from now on I cam going to do whatever she is doing with light weights so she feels we are doing it together. We are supposed to do a Tabata this evening but I need to lift so we shall see what she wants to do. Since I will be lifting she will probably want to just go inside.

She went up to 8lbs on DB Bench press last night, 5lbs on curls, 20 on rows, 30 on rope lat pulldowns, 8's on DB Squats. Lots of good work there!

 

[MrKleen73]

Okay so last night I went out to the garage to get my lift on. I originally intended a full body workout, however I have to be honest. As nice as the garage gym is it is a pain in the ass to do a full body workout out there stripping the bars just to move them to add the weight back and all of that. I did chest / back / and shoulders last night before the wife got home and needed my help with something. It was a good thing because I was literally dying in there. I got so used to the extreme short rest of the MetCon workouts I have been doing that I was only resting about 30 seconds between sets but was "trying" to lift a little heavier at the same time and it had me huffing away.

Jump Rope 5 min
Shoulder Warm up exercises - 3-5 minutes until shoulders felt full.

Incline bench 135x15, 185x10, 235x9>185x9>135x8 - drop sets were brutal since I have not done them in a while and never after the worksets only had 30 seconds rest.
Chins - 10, 10, 11>Rope Straight Arm Lat Pulls 90x10 - I didn't really have anything available to do another reasonable drop and I fought so hard for the last 2 reps I knew I had gotten deep into the fibers.
Shoulder press 95x15, 105x15, 115x10>95x6

I picked up the EZ Curl Bar with 75 lbs on it and started to do a max rep set of curls, I got to about 23 when my wife started honking the horn needing some help getting something out of the car.

 

[iparatroop]

Okay so last night I went out to the garage to get my lift on. I originally intended a full body workout, however I have to be honest. As nice as the garage gym is it is a pain in the ass to do a full body workout out there stripping the bars just to move them to add the weight back and all of that. I did chest / back / and shoulders last night before the wife got home and needed my help with something. It was a good thing because I was literally dying in there. I got so used to the extreme short rest of the MetCon workouts I have been doing that I was only resting about 30 seconds between sets but was "trying" to lift a little heavier at the same time and it had me huffing away. Jump Rope 5 min Shoulder Warm up exercises - 3-5 minutes until shoulders felt full. Incline bench 135x15, 185x10, 235x9>185x9>135x8 - drop sets were brutal since I have not done them in a while and never after the worksets only had 30 seconds rest. Chins - 10, 10, 11>Rope Straight Arm Lat Pulls 90x10 - I didn't really have anything available to do another reasonable drop and I fought so hard for the last 2 reps I knew I had gotten deep into the fibers. Shoulder press 95x15, 105x15, 115x10>95x6 I picked up the EZ Curl Bar with 75 lbs on it and started to do a max rep set of curls, I got to about 23 when my wife started honking the horn needing some help getting something out of the car.

I would have been happy to oblige at that point. Still a good workout, even if you feel you got cut short. Nice work oldface.

 

[superbeast668]

Okay so last night I went out to the garage to get my lift on. I originally intended a full body workout, however I have to be honest. As nice as the garage gym is it is a pain in the ass to do a full body workout out there stripping the bars just to move them to add the weight back and all of that. I did chest / back / and shoulders last night before the wife got home and needed my help with something. It was a good thing because I was literally dying in there. I got so used to the extreme short rest of the MetCon workouts I have been doing that I was only resting about 30 seconds between sets but was "trying" to lift a little heavier at the same time and it had me huffing away.

Jump Rope 5 min
Shoulder Warm up exercises - 3-5 minutes until shoulders felt full.

Incline bench 135x15, 185x10, 235x9>185x9>135x8 - drop sets were brutal since I have not done them in a while and never after the worksets only had 30 seconds rest.
Chins - 10, 10, 11>Rope Straight Arm Lat Pulls 90x10 - I didn't really have anything available to do another reasonable drop and I fought so hard for the last 2 reps I knew I had gotten deep into the fibers.
Shoulder press 95x15, 105x15, 115x10>95x6

I picked up the EZ Curl Bar with 75 lbs on it and started to do a max rep set of curls, I got to about 23 when my wife started honking the horn needing some help getting something out of the car.

dude nice incline numbers.

 

[Montego1]

Lol oldface.

 

[MrKleen73]

I would have been happy to oblige at that point. Still a good workout, even if you feel you got cut short. Nice work oldface.

Oh I was, I was physically pretty much done but mentally I knew I had more to do so I was going to push on through. Nice observations Diaper Boy!

dude nice incline numbers.

Thanks, I have always had a pretty good incline. For a while it was only about 10 lbs away from my Flat bench, not the case anymore... for now that is.

Lol oldface.

Was pretty funny eh.

Was a nasty storm last night and woke up to blinking alarm clock. No workout, and probably wont get one in tonight due to Trick or Treat. I got my head back on straight and plan to hit up some more MD training for a while. I just enjoy it too much and have been wanting to go back to it. It motivates me and gives me some amazing workouts. I think I am recovered about as good as I need to be to train hard now so it is time to refocus and regroup doing a workout I love to do.

I definitely want to do more well rounded training later but for now the only focus will be the contest. I will definitely be using Tabata training for a lot of my cardio sessions. I like it and it seems effective.

As far as where I am now, I weighed in at 205.5 the other day so the gains / glycogen retention from the DMZ is gone after all of this. I am also not as lean but I was trying to keep calories a little higher so my metabolism didn't slow too far down. So I have some rebuilding to do but I think it is going to come back pretty quickly. Let the Gains Begin!

 

[IrishSoldier]

Good looks Kleen. Tabata is very effective. I once recall a time of having a swimmer V due to tabata front squats and swimming all the time. Before I knew it, I was in amazing shape.

 

[MrKleen73]

Good looks Kleen. Tabata is very effective. I once recall a time of having a swimmer V due to tabata front squats and swimming all the time. Before I knew it, I was in amazing shape.

Yes it definitely is effective. Going back to Mountain Dog training I think this will come in very handy with limited time for cardio.

So I had my first Mountain Dog training session in a long while, and boy did it feel good. I am also still a lot stronger than I expected on my incline bench. Man it felt great to push like that. I bet I will be paying for it tomorrow but that's okay I could use some DOMS.

Warm Up Wide Grip Dips x20, x20

Incline BB Bench - 135x8, 185x8, 205x8, 235x8, 240x5 - I could have probably hit 7 on the last one but I came down out of groove on the 4rth rep and CNS didn't recover to complete the set.

BB Decline Bench - 135x15, 185x15, 205x15 - had a great lower pec pump, could really feel the pec minor had been activated.

Superset 3 rotations
Stretch Pushups with feet on bench - BWx 20, 10, 8
Pec Minor Dips - BW x15, 10, 6

Shoulders
Ultra Wide Grip Military Press - 65x15, 75x15, 75x15 Could have gone up a little but was doing for the pump and need to let the shoulder get used to the severe angle having your hands against the collars puts you into.

Wide Grip Upright Rows to lower rib cage - slight bend at hips to activate rear delts as well. - 75x15 x 3 sets Man talk about a medial and rear delt pump I was very impressed to see them still looking massive once full of blood. Has been a while!!!

Side Laterals w/ 25 plates - 25x12, 10, 8 drop set to Rear Delt DB Swings x 20

By the time I was done here when I stood to the side in the mirror my rear delts looked bigger than my front delts. Talk about 3D Delts!

 

[superbeast668]

Yes it definitely is effective. Going back to Mountain Dog training I think this will come in very handy with limited time for cardio. So I had my first Mountain Dog training session in a long while, and boy did it feel good. I am also still a lot stronger than I expected on my incline bench. Man it felt great to push like that. I bet I will be paying for it tomorrow but that's okay I could use some DOMS. Warm Up Wide Grip Dips x20, x20 Incline BB Bench - 135x8, 185x8, 205x8, 235x8, 240x5 - I could have probably hit 7 on the last one but I came down out of groove on the 4rth rep and CNS didn't recover to complete the set. BB Decline Bench - 135x15, 185x15, 205x15 - had a great lower pec pump, could really feel the pec minor had been activated. Superset 3 rotations Stretch Pushups with feet on bench - BWx 20, 10, 8 Pec Minor Dips - BW x15, 10, 6 Shoulders Ultra Wide Grip Military Press - 65x15, 75x15, 75x15 Could have gone up a little but was doing for the pump and need to let the shoulder get used to the severe angle having your hands against the collars puts you into. Wide Grip Upright Rows to lower rib cage - slight bend at hips to activate rear delts as well. - 75x15 x 3 sets Man talk about a medial and rear delt pump I was very impressed to see them still looking massive once full of blood. Has been a while!!! Side Laterals w/ 25 plates - 25x12, 10, 8 drop set to Rear Delt DB Swings x 20 By the time I was done here when I stood to the side in the mirror my rear delts looked bigger than my front delts. Talk about 3D Delts!

Yeah I played with some meadows style delt work today too. . If it doesn't make 'em grow synthol here I come! Jesus the pump is unbelievable and I'm eating around 100 carbs a day.

 

[MrKleen73]

Yeah I played with some meadows style delt work today too. . If it doesn't make 'em grow synthol here I come! Jesus the pump is unbelievable and I'm eating around 100 carbs a day.

I have to admit that the Meadows Shoulder stuff has added more size and shape to my shoulders than any training I have used up until then. Not saying it is the end all be all but it tapped into growth for me big time. Yeah the pumps are pretty ridiculous too.

 

[tyga tyga]

Sorry to thread jack, but, you sir are quite knowledgeable. My question is, 11oxo aka LGI 11-x safe in pct? Main thing is wanting to block cortisol (obviously) but I don't want to stay shut down in pct...

Thoughts?

Thanks ahead of time

 

[superbeast668]

Sorry to thread jack, but, you sir are quite knowledgeable. My question is, 11oxo aka LGI 11-x safe in pct? Main thing is wanting to block cortisol (obviously) but I don't want to stay shut down in pct...

Thoughts?

Thanks ahead of time

if i'm not mistaken 11oxo is hormonal. curious for kleens thoughts.

 

[Montego1]

A low dose might not shut you down much.

For cort blocking probably 400mg a day would suffice really. Get up to 750-1000 then you will shut down some yes.

In PCT.....I'd stay away honestly.

 

[MrKleen73]

In the doses required for cortisol reduction I don't know that it would be very hormonal as far as raising androgen levels enough to inhibit recovery. You get a nice anti-cort from it 50-100mg a day, and doses need to be pretty high for it to be effective as a prohormone. That being said, I probably wouldn't risk it if I had other options that would play well into that role while benefiting your PCT. Arimistane, the ingredient in Erase, PCT Rev Black, as an AI is also a powerful anti-cort supplement. If you are using this above 50mg a day you are getting pretty good anti-cort properties out of it and even moreso if using higher doses. Another thing you can do is take 1 gram of vit c 2-3 times a day it also have anti-cortisol properties on top of all of the other benefits. Also you could use Abliderate, it says it does not go systemic but all transdermals go systemic to a degree to help with that I would put it on thin skin with minimal fat so it penetrates more easily.

 

[Montego1]

In the doses required for cortisol reduction I don't know that it would be very hormonal as far as raising androgen levels enough to inhibit recovery. You get a nice anti-cort from it 50-100mg a day, and doses need to be pretty high for it to be effective as a prohormone. That being said, I probably wouldn't risk it if I had other options that would play well into that role while benefiting your PCT. Arimistane, the ingredient in Erase, PCT Rev Black, as an AI is also a powerful anti-cort supplement. If you are using this above 50mg a day you are getting pretty good anti-cort properties out of it and even moreso if using higher doses. Another thing you can do is take 1 gram of vit c 2-3 times a day it also have anti-cortisol properties on top of all of the other benefits. Also you could use Abliderate, it says it does not go systemic but all transdermals go systemic to a degree to help with that I would put it on thin skin with minimal fat so it penetrates more easily.

100mg enough to control cortisol? Really....doh

 

[MrKleen73]

A low dose might not shut you down much.

For cort blocking probably 400mg a day would suffice really. Get up to 750-1000 then you will shut down some yes.

In PCT.....I'd stay away honestly.

I think it is lower for the anti-cort I may be wrong. I am basing it on the research I did on EPI-V which had 50mg 11-OXO per cap and found that the amount needed for the cort effects was pretty low like 100 a day.

 

[MrKleen73]

100mg enough to control cortisol? Really....doh

Nope just looked and it was 300 for the anti-cort my bad.

 

[Montego1]

Nope just looked and it was 300 for the anti-cort my bad.

Thought that was a little low lol.

 

[tyga tyga]

Thanks kleen

 

[MrKleen73]

Thought that was a little low lol.

Yeah, seemed like it was even lower for useful effects, probably just what was explained to me regarding the dosing in Epi-V. I know when I was planning a run based on the 11-OXO my plan was to run it up between 600-900mg to really get the androgenic effects and help cut me up.

Thanks kleen

No problem, and yeah at 300 for the anti-cort I wouldn't run during PCT. Seems it may be enough to hinder recovery even if only slightly.

WOW! My chesticles are sore! WooHoo Baby, I can not tell you how good it felt to get in and crush chest and shoulders the other day. My pecs were destroyed, even turning the steering wheel in my car had my chest squealing in painful delight. Tonight I hit up legs and see how things go. I expect some extreme DOMS in them since they are the body part I have babied the most during this recovery.

Yesterday I was home with a touch of the illness my daughter had all week but I am feeling better today. Tonight I need to go in and do some legs. I am thinking I may do some Tabata using the trained body parts as finishers, or perhaps even late in the evening the night before working them to increase glycogen uptake so they are nice and full for the morning lift. Either way there is going to be tabata in the mix to increase fat burn. I will be lifting 4 times a week on the new plan the split will be the planned days are Monday / Tuesday / Thursday / Friday. However they can be adjusted based on schedule or recovery levels the key is to get each workout in during the week.

However looking at the workouts this order will be the best for recovery.

Back (both thickness and width)
Chest and Shoulders
Legs
Arms

 

[MrKleen73]

Okay have a big back workout for tomorrow but for now check out this video of my daughter dominating in her Karate Tournament. First place in Kata and Sparring!!!! I am so proud of her I don't even want to waste any space in the post about me... Check it out!



Go Trin!!!!

[video=youtube_share;rd0-AlQ88vI]http://youtu.be/rd0-AlQ88vI[/video]

 

[Montego1]

So awesome! She kicked some serious butt!