Yes I dung graduatedYeah she is pretty awesome and the nicest person you could want to know.
Awesome you are doing the Graduate program this time correct?
Yes I dung graduatedYeah she is pretty awesome and the nicest person you could want to know.
Awesome you are doing the Graduate program this time correct?
Well doesn't that look like an awful time.Hey buddy, how's the journey going? Sorry I was on vacation. I'll just leave this here for you all. <img src="http://anabolicminds.com/forum/attachment.php?attachmentid=109325"/>
Thanks it was a lot of work!Nice job Kleen!
DICK! Nice to have you back!Hey buddy, how's the journey going?
Sorry I was on vacation.
I'll just leave this here for you all.
View attachment 109325
LMAO I got a feeling you didn't cat the first 3/4s of your waking days calories down to <700 calories though.....After reading this, I think I have been carb backloading since halloween...
No doubt Hyde, my veins even came out just to see them... Hello Mr Vein nice to see you again!!!I just want to say that the choc pb poptarts are the bomb.com.....only one they can sell in a 6 pack for the same price as the 8 normal and people still buy it. That good.
The new Red Velvet is dope too, but nothing beats the choc pb for me.
Chocolate peanutbutter mmmmmmmI just want to say that the choc pb poptarts are the bomb.com.....only one they can sell in a 6 pack for the same price as the 8 normal and people still buy it. That good. The new Red Velvet is dope too, but nothing beats the choc pb for me.
Kleen, this workout looks like too much fun (but then, I love pain). I may have to borrow a little/lot of it for next month's workout. Man, my workout partner is gonna hate me. ROFLThanks it was a lot of work!
DICK! Nice to have you back!
LMAO I got a feeling you didn't cat the first 3/4s of your waking days calories down to <700 calories though.
Today's lift was pretty ridiculous too I guess at this point that just kind of goes without saying. Today was Super Set Madness!
Superset 1
Reverse Grip Chin Ups w/ Biceps Focus - 10-0-1-2 Tempo - 3 reps x 3 sets - Oh man this was excruciating! I flexed my biceps against the negative the whole time and it man it let me have it. Kind of the equivalent of a 212 pound 10 second negative on a biceps curl!!!! Well I guess that is exactly what it was...
Decline DB Bench 8 reps x 3 sets
Super Set 2
DB Incline Curls Alternating with DB held in flexed position instead of at bottom. - 8 reps x 4 sets - HOLY HELL!!! My biceps were getting thrashed by this!
45 Degree DB Incline Bench w/ 5 partials at the end of each set - 8 reps x 4 sets - Chest was pretty toasty by now, massive contractions both here and on the Decline earlier!
Super Set 3
Alternating Concentration Curls 8 reps x 3 set
Cable Cross Overs Cables at highest position and bring arms down in front of thighs. 10 reps x 4 sets then a drop set of10 more reps. I messed up here these were supposed to be 4 sets at 15 but I didn't notice it until the final set so I did the drop set to make up the reps however i definitely went heavier than I would have with the 15 and the contractions were insane.
Super Set 4
Seated Strict DB Overhead press with abs locked down - 15 reps x 4 sets Oh wow I dropped the weight a few times to get the reps accomplished!
Seated DB Side Laterals with 5 partials at end of each set - 12 reps + 5 partials x 4 sets I dropped weight each set because i was getting my ass kicked by these!
I looked like a house when I was done. All of the carbs from last night I was looking pretty huge! One of my buddies came up and told me my new name was Monstro or Monster in Spanish!!! Oh yeah! Now I may have misspelled it but I was damn proud of the moniker for a bit!
Oh I am looking at dropping the carbs in my carb load after doing some research on it. I think I am going to drop to 300-350 his beginning recommendation was 2g per lb of LBM not body weight so that drops me to about 350. I want to lean up so it may be less.
Also I am contemplating switching this to a 4-5 day a week lift since I need a few down days for lower intake and also to allow some recovery of joints and tendons. I haven't decided yet but right now my elbows are still complaining a bit even with the strong supports and I have a tendon connecting my shoulder to my clavicle that needs a little more recovery time right now. Not an injury but I want to prevent one!
This thing was so brutal on my biceps! The second one where instead of resting the alternate hand on db curls you held it and flexed it at the top as you took the other one down and brought it back up. I found myself grunting and growling to hold a 15 lb DB at peak contraction by the last set. LMAO!Kleen, this workout looks like too much fun (but then, I love pain). I may have to borrow a little/lot of it for next month's workout. Man, my workout partner is gonna hate me. ROFL
I love those workouts! You're muscles are so shot you're struggling with little weights and everyone is looking at you thinking, "what's wrong with that guy? My grandma can lift that much."This thing was so brutal on my biceps! The second one where instead of resting the alternate hand on db curls you held it and flexed it at the top as you took the other one down and brought it back up. I found myself grunting and growling to hold a 15 lb DB at peak contraction by the last set. LMAO!
Exactly!!!! However they are also looking and going dayum he is the most jacked guy in here right now. It isn't always that way but it was this morning!!!!I love those workouts! You're muscles are so shot you're struggling with little weights and everyone is looking at you thinking, "what's wrong with that guy? My grandma can lift that much."
You are absolutely right about the pop tarts, I like them a lot. They are very carb dense, not overly filling, extremely convenient, plus they are a nice mix of starch and sugars. I made sure to get them in white not whole grain so they would process faster. The last thing you want is stuff still causing insulin to release after you have gone to bed messing up your GH release. I made sure to get in some faster processing starches like the white rice and what not. If I ate sweet potatoes in my back load I would make sure they were in the first part of it not the later part just because the digestion is not as fast. Like one of the first carbs to ingest after my insulin priming meal. DreamWeaver, Doug you and I need to have a chat so I can give you some of the finer details.Yah some sugars are recommended. Rice pudding for high medium is a good idea. Looking for spikes. If you want to get a bit of volume in there you could go with some sweet potatoes which are actually medium to high depending on how long they're cooked. Guys the reason why Chris chose pop tarts is a) he probably likes them and b) I know Chris and he's looking at that carbs to fat ratio I might add those in myself when I don't want to use frozen yogurt.
Hey Chris are you reading that email Ben sent about how to gain mass by eating in spurts. I also believe that low cals should be done that way too. When leaning we need some high cal days and when trying to gain mass we need some low cal days. It goes both ways. Can't wait for that second email that likely has the science and the solution.
Yah I remember that one well that back combo is nuggin futs.. The in between back workout has something similar with 1 and a quarters and 1 and a halfI'm getting sore just reading that workout!!
45-55 minutes depending on if I have to wait for a station. With supersets and 40 second rest periods it is go go go!ABout how long is it taking you to bang out these routines?
And deadlifts is a sure fire way to leave you sucking air, wanting a sammich and a nap.
Oh okay, are you on athlete.io also?Yes I eat sweat potatoes in my 5pm meal and white rice in my later meal or just some frozen yogurt and protein. I know about the quicker release thing. The schedule I have went into that but still might be missing some info as well I haven't read the book I have been doing my research though.
Yes it is a beast, I could literally feel the fibers burning and aching during the 45 degree lean back neutral grip lat pulls.I'm getting sore just reading that workout!!
Nice it was pretty brutal to say the least!Yah I remember that one well that back combo is nuggin futs.. The in between back workout has something similar with 1 and a quarters and 1 and a half
Those fuggin deads that's exactly what happened to me Chris with the exact same numbers....
Yes the 4 is 4 seconds on the negative or lengthening phase like lowering the weight in the dead lift you lower it in 4 seconds.Kleen can you give me a quick description of what the numeric order in your tempo means? So 4-0-1-0 would be what?
Yeah that is why only 275 on them. I can pull or could pull 475x4 before. Not sure what I can pull now but when healthy some day I plan to train to pull 600.Awesome thank you. Have been trying to mimic some holds and squeezes I see in your routine. But was unsure of the exact meaning. Whoa, 4 second negative deadlifts!!! Love it
Well I'm sure with that tempo some good muscle fibers are being stimulated for growth and strength. I will try this myself on deads. I want 405 in a month. I'm at 385 right now. Maybe a couple lighter sessions of that tempo will give me a boost.Yeah that is why only 275 on them. I can pull or could pull 475x4 before. Not sure what I can pull now but when healthy some day I plan to train to pull 600.
Thanks manYes I think it would just a few then do 1 or two sessions normal to get the explosiveness back into your CNS and I bet you hit it no problem. Just make sure you go back down in the same path you went up. In other words hold the same form just in reverse and not just do a heavy stiff leg negative to put it back down.
I could scream ... as a matter of fact I sometimes doBrutal workout! I love supersetting Pulldowns at different angles! Gonna have to try them at that tempo too!!! Nice road map too!
Well said I am going to think of what you said when I am doing them... thanks for the positive imagery there.Slow negatives on deadlifts are where men are made. It's the only way to roll!!
Yeah KISS is good plus the times I made the most gains I couldn't afford supps anyway. That or was on a PH cycle...I think it's good to take supp breaks once in a while....sometimes we get caught up in so many things it starts to spiral and you're taking more powder and pills than you have time to swallow. The KISS principle has its place, especially when you're trying to control as many variables as possible.
Thanks Big Red!Nice training session! Sounds like a plan on stopping the supplements for awhile.
Absolutely I mean they aid in things but they are after all supplements not requirements.I think most supps have very little net worth. I know you stick to the basics like I do. Breaks are always good.
Agreed on the supps and awesome you started the new program. Hard to believe I am in phase 3 already... seems to be flying by.Use food instead of supps, you have all you need to do really well without them. Clean up and rely on your diet and I think you are going to be pleased with the results.
I started back today man I am stoked about the workout I just had mutha fugger!! The better I get at these techniques the more pain I am able to inflict. Felt this one in my nuts!!!
Absolutely!We all should take supp breaks once in a while!
I still have yours at the house. We just haven't been to the gym yet.Don't you owe me one of those conquer tubs
You're on 5 days now so you have a couple rest days a week now. Brace yourself for phase 6 though. Just tell yourself the more you overreach the more you get to super compensateToday is more than likely going to be a rest day. I am feeling sluggish and my shoulder is not feeling up to being pushed. I will drop calories a bit today somewhere around 2000-2200 more than likely. Tomorrow I am lifting with a buddy we will do the shoulder and arm workout originally scheduled for Wednesday. I may end up doing some legs tonight if I get the whim but otherwise I will do them Thursday then do Chest Back and Delts on Friday. Take a day off and do legs again Sunday.