Fit for February 14th... Or Dead Lift in a DRESS!!!
- Thread starter MrKleen73
- Start date
superbeast668
Well-known member
Invalid Link Removed
Baked red potato fries... Delishousness
Baked red potato fries... Delishousness
bean5er
Well-known member
Thanks Chris! You're looking good brother. Up 5lbs of lbm is winning my friend. Interested to see how the cleanse treats you.
Thanks bro.
Lol! Glad to see you around RR been a whole bud. How's things?
Thanks Simon, I guess I was lucky, it's still a tad loose but nothing I will complain about at all.
Yum yum yum
bean5er
Well-known member
Week 8 Phase 2.
Legs
LYING LEG CURLS
2 warmup sets x10
4x10 drop 8 drop 8 drop 8
HAM KILLERS - didn't have the right seat for doing these so I did a modified version on the Hyperextension seat. Put the pass down low and focused on contracting with my Hams and glutes. Worked pretty well tbh
3xfaikure
LEG PRESS - pyramid up with sets of ten until you can no longer get ten reps
7x10
- last set I barely got 10 racked it and sat for 10 secs popped out 7 more racked for ten and popped out 5 more.
BB SQUATS
3x10
ONE LEGGED LEG PRESS - did these on cybex machine
4x10
LEG EXT
3x15
SEATED CALF RAISES
6x12/10/8/10/12/12
STANDING CALF RAISES (1 leg at a time)
4x10
--Macros were great all weekend both days were
around 300p 145c 70f
Weighed 209 at home and 216 at gym scale today
Legs
LYING LEG CURLS
2 warmup sets x10
4x10 drop 8 drop 8 drop 8
HAM KILLERS - didn't have the right seat for doing these so I did a modified version on the Hyperextension seat. Put the pass down low and focused on contracting with my Hams and glutes. Worked pretty well tbh
3xfaikure
LEG PRESS - pyramid up with sets of ten until you can no longer get ten reps
7x10
- last set I barely got 10 racked it and sat for 10 secs popped out 7 more racked for ten and popped out 5 more.
BB SQUATS
3x10
ONE LEGGED LEG PRESS - did these on cybex machine
4x10
LEG EXT
3x15
SEATED CALF RAISES
6x12/10/8/10/12/12
STANDING CALF RAISES (1 leg at a time)
4x10
--Macros were great all weekend both days were
around 300p 145c 70f
Weighed 209 at home and 216 at gym scale today
superbeast668
Well-known member
Was planning on AM fasted cardio. Well. My bp has been up a little bit high while I try to nail down my AI doses, the second I hold water I'm screwed, so on top of a wicked 3 day migraine and trensomnia I decided to sleep in a little.
Im going to start with PHAT today. Mon-wed will be speed/hypertophy, fri sat power days. Steve recommended shortening rests and such to tighten me up. Shortening rests would put me at like 25-30 second sets except heavy lifts, so I did some thinking. Absolutely nothing tightens me up better than hitting everything twice a week my body eats up the frequency.
Today will be back and delts, tomorrow legs wed chest and arms.
Good to see the two new guys joining us. I didn't think RR was around any more what's been up dude?!
Im going to start with PHAT today. Mon-wed will be speed/hypertophy, fri sat power days. Steve recommended shortening rests and such to tighten me up. Shortening rests would put me at like 25-30 second sets except heavy lifts, so I did some thinking. Absolutely nothing tightens me up better than hitting everything twice a week my body eats up the frequency.
Today will be back and delts, tomorrow legs wed chest and arms.
Good to see the two new guys joining us. I didn't think RR was around any more what's been up dude?!
Onlychevy6
Well-known member
RR got his results and left us all... LMAO... Come back RR you were a great influence on many of us...
MrKleen73
Legend
Feeling okay today first day of the actual cleanse, thinking about going to do some cardio here shortly. Just trying to get a handle on how much I will need to be in the bathroom today. Don't want to be in the middle of cardio and have to run to the toilet.
Legs yesterday was pretty light but definitely hard work.
I started out with Lying Leg Curls (Body Up) - 65x20, 85x20, 85x20, 85x20
Leg Press No lockouts 2-0-2 tempo legs close and low on platform to activate quads - 450x20, 530x20, 630x20, 630x20+5+5+5
Leg Extensions - 150x15, 170x15+5+5+5
Calf Sled - 310x15, 370x13+5+5+5
Legs had a ridiculous pump by the end of this. I went to sit in sauna for a bit and relaxed while stretching out. No real sign of the pain I was feeling earlier in the week at least with taking it a little bit easy we will see how the next session goes before saying I am out of the danger zone there. Next lift with be something that taxes that area a bit more...
Legs yesterday was pretty light but definitely hard work.
I started out with Lying Leg Curls (Body Up) - 65x20, 85x20, 85x20, 85x20
Leg Press No lockouts 2-0-2 tempo legs close and low on platform to activate quads - 450x20, 530x20, 630x20, 630x20+5+5+5
Leg Extensions - 150x15, 170x15+5+5+5
Calf Sled - 310x15, 370x13+5+5+5
Legs had a ridiculous pump by the end of this. I went to sit in sauna for a bit and relaxed while stretching out. No real sign of the pain I was feeling earlier in the week at least with taking it a little bit easy we will see how the next session goes before saying I am out of the danger zone there. Next lift with be something that taxes that area a bit more...
Onlychevy6
Well-known member
I might be redneck but I don't see where you mentioned what your taking for the cleansing? Something like Fleet?
MrKleen73
Legend
Yep you are a redneck for sure but you seem to have figured it out. Had fish and protein powder for a couple days to loosen things up then cleaning out the colon with some Chinese dieters tea (Senna), fiber and castor oil... This time tomorrow I should no longer be full of sh!t! So far it has not been too bad but I have not taken anymore today trying to see if they are going to compound on one another or if I need a little more...
Onlychevy6
Well-known member
LOL could always go do it the wrong way and eat a couple burritos from Taco Bell. hahahah... Interested in seeing how the Senna works for you. Did you get it from a teavana store?
MrKleen73
Legend
I have no idea what a teavana store is. I got it from Kroger's I know they carried it and it works. Had another teaspoon of castor oil and relaxed for a bit, definitely not a good idea to have tried cardio would not have made it. Not too mention the stomach is a flip flopping so all I really wanna do is lie down. Had a pound of peeled and cleaned crawfish tails earlier with some taco seasoning and some salsa. Was pretty good. Will be having another shake here before too long most everything today will be protein. I may make a few fillets of tilapia or cod for dinner. We shall see. As far as weight loss not sure this cleanse is going to result in a huge drop. I was not holding a bunch and am already just going liquid now so I don't see a ton of things changing. I did have 2 well to say it nicely "abundant movements" that could definitely bring the waist line in a little bit.
bean5er
Well-known member
Effing tweaked my back today squatting. Ordered a belt from elitefts and having never ordered one the one I got was too big so I'm still without one and I usually use one on anything over 315. Un racked last set weird and needless to say my last few reps were shyt. Felt fine at the time but it's hurting pretty good now. Going to roll it out and stretch and take a week or two off squats I guess. Plenty of other variations for legs to continue progress.
superbeast668
Well-known member
Back n bi's.
Bent over rows (speed) 6x3
Hammer strength pull downs 15,12,10,8
Cable rows 3x10
Chest supported rows 3 x10
Stretchers 2x15
Hammer curls 4x10
Preachers 3x10
Concentration curls 2x15
20mins cardio
Freakish strength. I don't believe the numbers I moved so I won't post them lol
Bent over rows (speed) 6x3
Hammer strength pull downs 15,12,10,8
Cable rows 3x10
Chest supported rows 3 x10
Stretchers 2x15
Hammer curls 4x10
Preachers 3x10
Concentration curls 2x15
20mins cardio
Freakish strength. I don't believe the numbers I moved so I won't post them lol
Montego1
Well-known member
Tease
wasme
Legend
That sucks Justin, I know how it feels to tweak the back. Hopefully you will bounce right back. Get some Aleve into ya.
Hyde
Legend
You're my height & seem like my bodytype (with more muscle & less fat at the same weight atm). Whenev I get a back tweak from squatting it usually only takes maybe a week of babying & then it's good to go. It's the tweaks from pulling that I have to be a bit more ginger with. Listen to it but don't think you need to sell yourself short - terrorize the legpress next wk with no sets heavier than 8RM & the following wk get right back in the rack. If you use good form on the legpress that should be all the break you need, & you won't even lose ground.
I know injuries are application specific, I'm just saying be smart but don't let it defeat you.
bean5er
Well-known member
Thanks buddy
Lol nice brother
Thanks Simon! No pain killers for this guy tho.
As always, very good insight Hyde and thank you. My form in the rack has gone down the ****tter tbh. I cannot get comfortable to say the least. I was really focussing on form b4 MD training and felt I was fine and now I've gotten away from it. I'm def not sitting back enough. Cannot make up my mind if feet should be wider (which is more comfortable) or narrow.
Going to play it by ear and no squats this week for secondary leg day and maybe just lighter weight and form work next week. Idk honestly.
Before I started MD training my squat felt very ham/glute dominated which is how I squatted in college and I felt like I was headed back in a good direction. Now I feel completely uncomfortable in the rack tbh
superbeast668
Well-known member
Sooo turns out when my phone got destroyed I lost ALL of my MD outlines and articles I had saved...anyone mind hooking me up please
Pm me your email. I'll get you the one you gave me and the one kleen gave me and most of us have been following when I get off work.
bean5er
Well-known member
Chest Shoulders today
HS INCLINE PRESS - 2 warmups
4x8 pyramiding up in weight
INCLINE BB PRESS
- pyramid up by sets of 6 until you cannot get 6 reps
4x6
1x5
FLAT BANDED BB BENCH PRESS - 1 sec pause on chest, use same weight
5x6
- pro mini bands
DIPS
2 sets to failure
- these hurt my left shoulder so I stopped at 20 reps both times
REV PECK DECK
35/30/22+3/18+2
REV DB LATERALS- heavy swings here
3x20
BB OVER AND BACK PRESS
3x12/10/9
DB SIDE LATERALS
3x10
HS SEATED SHRUGS
3x12 - 3 sec hold
1xfailure no holds
HS INCLINE PRESS - 2 warmups
4x8 pyramiding up in weight
INCLINE BB PRESS
- pyramid up by sets of 6 until you cannot get 6 reps
4x6
1x5
FLAT BANDED BB BENCH PRESS - 1 sec pause on chest, use same weight
5x6
- pro mini bands
DIPS
2 sets to failure
- these hurt my left shoulder so I stopped at 20 reps both times
REV PECK DECK
35/30/22+3/18+2
REV DB LATERALS- heavy swings here
3x20
BB OVER AND BACK PRESS
3x12/10/9
DB SIDE LATERALS
3x10
HS SEATED SHRUGS
3x12 - 3 sec hold
1xfailure no holds
MrKleen73
Legend
WHen it comes to squatting I say use the form that is most comfortable to you. Don't over think it you will second guess yourself into remaining uncomfortable. You want to squat like you did in school lower the bar on your traps. Unrack the weight and take 2 confident steps back to a powerful feeling stance. Your body is going to naturally feel the weight on your back and want to go to it's most powerful stance to lift it. Squats are really a movement and i have learned not to mess with the movement too much. If squats are naturally a hip and rear chain dominant exercise for you then do them that way, and do leg press or hack squats front squats for your quads. If you get a lot of quad and not enough rear activation from squats then do squats in your power range and work the hamstrings and glutes with other exercises like dead lifts or SLDL. Remember though for squatting you probably just tried to change the way you squat to have more effect on a certain target, and didn't get everything back to normal when you attempted it again. Like I said put the bar low on the traps, and take 2 steps back and you should pretty much already be in your most powerful set up. Go with that and see how things feel.
Sooo turns out when my phone got destroyed I lost ALL of my MD outlines and articles I had saved
Well looks like Beast got you squared away or I would offer to send them.
Nice lift!
MrKleen73
Legend
A quick update after the cleanse. I have been eating mostly fish and shakes for a few days then took some castor oil for two days along with some dieters tea & basically let it run through until there was nothing solid. I am looking a little leaner and my waist is not quite as thick but I don't think I was holding on to too much in the form of waste. I had a couple really large movements then a few decent ones until finally is was just fluids. Not sure how much weight I actually lost during the process maybe a lb or two. Started the full body lifts again today. Did bench, rows, db shoulder press, leg curls and hack squats, tonight I will hit up Curls, Extensions, Side Raises and Rear delt work then probably finish of with a quick Tabata session before going in to have my last meal of the day.
AM Lift
Bench 135x12, 185x12, 245x11+3+2+2+2+2+2+2=15 - First time doing flat bench without bands or anything in a bit. Not upset with 245x11 not a PR or anything but considering my current caloric deficit this is pretty impressive.
Hammer Strength Rows Neutral Grip - 45x12, 90x12, 125x12+3+3+3+3+3 = 15 - Strength seems pretty good here was keeping these very strict.
DB Shoulder Press 60x12, 75x12+3+Machine Shoulder Press 125x3+3+3+3 = 15 - Been a minute since I did these but they felt pretty good. I could have gone a little heavier on the initial set but I have to agree with Borge when he says that these are not good for the myo reps. I found I was losing control and needed to move to a machine to finish the Myo sets.
Seated Leg Curls - 90x12, 110x12+3+3+3+3+3 = 15 - These felt pretty good had a nice burn going on deep in the muscle tissue.
Hack Squats 225x12, 315x12, 365x12, 365x12 - Wasn't too sure about full squatting today with my inner leg issue. Not exactly sure what it is but definitely a pull of some sort. Well both racks were taken so I decided it was a sign and went at the Hack Squats instead.
All in all a pretty good workout. Tonight I will hit Biceps/Triceps/ Medial & Rear Delts to finish up the full body day. Tomorrow will be mixed cardio. Some HIIT and some LISS.
AM Lift
Bench 135x12, 185x12, 245x11+3+2+2+2+2+2+2=15 - First time doing flat bench without bands or anything in a bit. Not upset with 245x11 not a PR or anything but considering my current caloric deficit this is pretty impressive.
Hammer Strength Rows Neutral Grip - 45x12, 90x12, 125x12+3+3+3+3+3 = 15 - Strength seems pretty good here was keeping these very strict.
DB Shoulder Press 60x12, 75x12+3+Machine Shoulder Press 125x3+3+3+3 = 15 - Been a minute since I did these but they felt pretty good. I could have gone a little heavier on the initial set but I have to agree with Borge when he says that these are not good for the myo reps. I found I was losing control and needed to move to a machine to finish the Myo sets.
Seated Leg Curls - 90x12, 110x12+3+3+3+3+3 = 15 - These felt pretty good had a nice burn going on deep in the muscle tissue.
Hack Squats 225x12, 315x12, 365x12, 365x12 - Wasn't too sure about full squatting today with my inner leg issue. Not exactly sure what it is but definitely a pull of some sort. Well both racks were taken so I decided it was a sign and went at the Hack Squats instead.
All in all a pretty good workout. Tonight I will hit Biceps/Triceps/ Medial & Rear Delts to finish up the full body day. Tomorrow will be mixed cardio. Some HIIT and some LISS.
bean5er
Well-known member
Nice lift buddy!
Couple notes here, strength was up for sure today. Def fighting off a cold so I'm upping glutamine to 10g adding vit c and garlic. I don't have time to be sick
Also today was first day doing banded BP. Loved it actually. Keep getting weird looks but whatever lol.
Off day tomorrow need some rest. Going to take my gal friend through the row a thon on thurs.
Weight was down another lb today. Carbs were at 160 yesterday so I'm confused lol. Need to start eating more I think.
Couple notes here, strength was up for sure today. Def fighting off a cold so I'm upping glutamine to 10g adding vit c and garlic. I don't have time to be sick
Also today was first day doing banded BP. Loved it actually. Keep getting weird looks but whatever lol.
Off day tomorrow need some rest. Going to take my gal friend through the row a thon on thurs.
Weight was down another lb today. Carbs were at 160 yesterday so I'm confused lol. Need to start eating more I think.
MrKleen73
Legend
Yeah man feed the anabolics, remember just like I told you before you were going to get lean early and then build back up to your goal weight once on while still getting leaner. Let Matty know what is going on I bet he ups your carbs a bit. He is pretty responsive about stuff like that if you are trying to get a quick answer.
iparatroop
Well-known member
pete8407
Well-known member
Hell of a w/o!
wasme
Legend
Solid workout! That cleanse doesnt sound very pleasant, for you or anyone you live with for that matter lol.
MrKleen73
Legend
Was surprisingly not so bad. I wasn't getting rung out just when I went I emptied out, then everything would work back down in another hour or so and again. So not as bad as it could have been if I used too much senna. That stuff will ring you out.
superbeast668
Well-known member
nothing too absurd to report for todays lift. felt kinda blah all day. test flu is still lingering. letting up a bit but still there none the less. food was just tasting awful today. threw out half my breakfast, half my lunch, had a protein shake, poured half that out and i managed to choke down like 3 chicken breasts from my girlfriends restraunt. dont worry it was clean they had some mango salsa on top. little white rice with it.
hit the ol legs. light leg day
10x10 banded leg press with a 3 sec negative. idk what i was thinking there. used 8 plates per side...
6x3 jump squats- only a 185 but i was trying to put my ass to the floor.
started to do some leg curls. hammy still aint feeling quite right on the right side. wondering if i pulled it. idk.
managed to mash out 20 minutes on the recombinant bike LISS style. hopefululy i can get down my post work out grub.
hit the ol legs. light leg day
10x10 banded leg press with a 3 sec negative. idk what i was thinking there. used 8 plates per side...
6x3 jump squats- only a 185 but i was trying to put my ass to the floor.
started to do some leg curls. hammy still aint feeling quite right on the right side. wondering if i pulled it. idk.
managed to mash out 20 minutes on the recombinant bike LISS style. hopefululy i can get down my post work out grub.
MrKleen73
Legend
superbeast668 Sucks to hear about the appetite but it aint hurting your progress any I am sure.
So last nights lift went pretty well for me. Nothing Amazing just got the job done. Rest was about 30 seconds between sets.
Oly Bar Curls 45x20, 65x15, 95x13+3+3+3+3+3 - 15 This felt great the weight was perfect muscle trauma was deep and pump impressive.
CG Bench Press 95x15, 135x15, 225x11+3 > 185+3+3+3+3 =15 - The 225 was just a bit more than I should have gone and had to drop weight to get any more myo reps.
Side Raises 37.5x15, x15, x12, X9 - Used pretty strict form and had a massive pump.
Face Pulls 2 sets to failure at 110 lbs
Bent over rear delt swings 37.5x30, 20, 13
Today 45 minutes LISS cardio on the elliptical.
Diet has remained on point. Tightening up daily but I can notice it. I can also tell you that I am starting to look big as hell again. Between body fat lowering and exposing muscle and the muscle coming back from the anabolics I am looking pretty jacked especially when I have a pump.
So last nights lift went pretty well for me. Nothing Amazing just got the job done. Rest was about 30 seconds between sets.
Oly Bar Curls 45x20, 65x15, 95x13+3+3+3+3+3 - 15 This felt great the weight was perfect muscle trauma was deep and pump impressive.
CG Bench Press 95x15, 135x15, 225x11+3 > 185+3+3+3+3 =15 - The 225 was just a bit more than I should have gone and had to drop weight to get any more myo reps.
Side Raises 37.5x15, x15, x12, X9 - Used pretty strict form and had a massive pump.
Face Pulls 2 sets to failure at 110 lbs
Bent over rear delt swings 37.5x30, 20, 13
Today 45 minutes LISS cardio on the elliptical.
Diet has remained on point. Tightening up daily but I can notice it. I can also tell you that I am starting to look big as hell again. Between body fat lowering and exposing muscle and the muscle coming back from the anabolics I am looking pretty jacked especially when I have a pump.
Danb2285
Well-known member
Damn dude! Sorry to hear get better buddy
MrKleen73
Legend
That totally sucks Bean! Feel better brother!
pete8407
Well-known member
I know exactly how you feel. Fever, body aches, sore throat, caugh, no energy and my nose won't stop draining, fu3k! Get better man.
wasme
Legend
Feel better bro.
Nice ain't it!
I really like that this program is 12 weeks.
MrKleen73
Legend
So tired of fish right now! WTF I mean I just plowed through 2 lbs of tilapia yesterday then some cod, just now I had 4 cans of tuna. WHY ME!!!! Not overly excited about the idea of any more fish... Pretty bad I am looking forward to a shake because it doesn't smell like fish!
wasme
Legend
Ya that is alot of fish. Doing the trick through right?
MrKleen73
Legend
If making me burp up fish is part of the trick then it is working. No really I feel I am tightening up more not sure it is the fish but I bought so much for the cleanse part now I had to eat the stuff I let thaw out. PS... not overly sure I am a fan of Cod...
bean5er
Well-known member
Dude I know what that's all about. I are 48 oz of cod a day for 28 days I think. I started eating it cold, made it much easier to stomach. Cod isn't bad tilapia I'll never eat again for many reasons lol.
Thanks for the kind words guys, feeling a but better this afternoon. Throat still sore but nothing like this am.
RegisterJr
Legend
A$$ eaters or not, I like tilapia.
Onlychevy6
Well-known member
And guess what is my dinner. Yup that's right tilapia and green beans. Hahaha
superbeast668
Well-known member
Heh... Chicken and green beans... Not a fan of tilapia.
Danb2285
Well-known member
Heh..chicken and rice. Not a fan of green beans lol had an 8 oz tilapia snack earlier
superbeast668
Well-known member
Hit chest n tris today.
Inclines , flat, cable x, then a tri set vbar pd probated kickbacks and over head rope extensions. Nothin too crazy. Skipped shoulders because I had a nipple lump forming, so I nuked it and my joints were creeeeeeeeeeeakyv
Inclines , flat, cable x, then a tri set vbar pd probated kickbacks and over head rope extensions. Nothin too crazy. Skipped shoulders because I had a nipple lump forming, so I nuked it and my joints were creeeeeeeeeeeakyv
