KLEEN - STRONG BODY STRONG MIND!

[Studhorse]

Your daughter is killing it! that is so cool that your daughter enjoys lifting. Now you take it easy on the back old man! lol

My daughter and her friend are glad that school softball is over. There first day back to the gym was yesterday. As I was taking her friend home they were giving it to eat other. I out benched you today and the other well I out squated you! it's kind of cool how they chart their workout logs that I gave them, go over them and push each other. I will pop in on them at the gym Saturday and make sure they are keeping their form. being 15 years old and working out since they were 13 they have a little bit of a superman syndrome.
They have plyo's, core, speed and agility today. Will see how that goes since they both will be sore!

 

[MrKleen73]

Trinity's numbers are awesome! good for her

No doubt!!!! Thanks she has really been impressing me!

Your daughter is killing it! that is so cool that your daughter enjoys lifting. Now you take it easy on the back old man! lol

My daughter and her friend are glad that school softball is over. There first day back to the gym was yesterday. As I was taking her friend home they were giving it to eat other. I out benched you today and the other well I out squated you! it's kind of cool how they chart their workout logs that I gave them, go over them and push each other. I will pop in on them at the gym Saturday and make sure they are keeping their form. being 15 years old and working out since they were 13 they have a little bit of a superman syndrome.
They have plyo's, core, speed and agility today. Will see how that goes since they both will be sore!

No doubt! Oh trust me I can see Trinity becoming competitive with people about this stuff too!!!!

She is making me proud with her hard work too. I really love her going to the gym with me!!!!

Last night her dance team performed at half time for the home football game, so rather than lift last night we went to the game and watched her performance. She of course did awesome!!!

She has Karate tonight too but we need to lift so we will more than likely go directly after Karate. Next week I plan to start the full on Fortitude Training as written, but she will be doing a modified version with straight sets and nothing to failure but the split will be kept the same.

So on say Lower Load / Upper Pump Day our training may look like this.

Me - Load = Warm Up Squats, Leg Ext, and Leg Curls - Work sets = Squat @ RPE9, Leg Ext @failure, Squats x Failure, Leg Curls x failure - stretches
Trin - Load = Warm Up Squats - Work Sets = 4-6 sets of squats - stretches

Me - Pump WU + 1 set to failure = Chins, DB Bench, Rows, Side Raises - stretches
Trin - Pump 2-3 sets of 15-20, same exercises with no point of failure. - Stretches

Either way getting excited about going absolute ham on this program!!!

I also got my blood work results back yesterday. I will post some of them up here in a bit. I need to go download them from the site first.

 

[MrKleen73]

Current Stats = 214lbs

Bloodwork came back test was 908, that was 5 days after last shot.

Kidneys are performing as expected.

Only issue of concern is Hematocrit level was 53.
So I will be going this week to donate blood and will probably do so every week until I am down around 40. Since I have a therapeutic phlebotomy designation I can donate once a week until my HCT drops below 38. Once I hit 37 I can't donate again till it goes back up to 38. Ideally I can keep it in the 40-45 range.

BP was 123/72 yesterday even with the high HCT levels.

 

[kenpoengineer]

Trinity is a daughter to be proud of, that’s for sure!

Yes, time to donate. Just watch ferritin and iron levels. I’m still iron anemic after 1.5 years after over-donating blood!

 

[MrKleen73]

Trinity is a daughter to be proud of, that’s for sure!

Yes, time to donate. Just watch ferritin and iron levels. I’m still iron anemic after 1.5 years after over-donating blood!

Absolutely, I don't even think she has any idea how awesome she is! I try to tell her quite often though!

So good news bad news today. Good News is that I finally go a roofer over to the house and he thinks my roof is in great shape and just needs typical flat roof maintenance. So that went from a several thousand dollar repair to a 1000-1500 repair / maintenance. That is awesome, that bad part is that he called to see if he could come right after I took my preworkout. He was there for almost 2 hours touching up the tarp situation. So Trinity and I didn't get to go to the gym. Tonight I have another contractor coming to quote on the floors so I am really hoping he doesn't take too long and we can at least get a workout in the garage.

Either way I am ecstatic about the news on the roof. Leaves some extra cash to get the foundation worked on!!!!

On the iron, my iron seems to stay pretty high for some reason. Probably why I have such a magnetic personality!

Yeah.... I went there!

 

[MrKleen73]

By the way, I was going to start my cycle this week but holding off until next week after I donate blood. No reason to start a cycle with slightly high hematocrit levels. I drop about 4 points with every donation so holding off a week will get me where I want to be. Plus this week has been pretty crazy with contractors now that I got the money in to get people working.

 

[MrKleen73]

Trinity and I hit up a full body pump workout compounds only.

Kept rest periods in an I go you go with a quick pace.
Barbell Bench
Trin 45x 8, 55x7, 5
Me 135x20, 175x20, 185x13

HS unilateral pull downs
Trin 25x8, 8, 8
Me 70x20, 90x20, 100x15

HS unilateral shoulder press
Trin 10x8, 8, 8
Me 45x20, 70x20, 80x18

Icaarian Squat Sled
Trin 60x15, 15, 40x15
Me 250x20, 300x20, 18

Abs 4 sets weighted "abcoasters"

Did the squat sled because it seemed better for my back. It is basically a horizontal cable hack squat machine.

Had a serious pump and walking was not easy at the end!

 

[Yomo]

not sure how many sessions can be better than that...my oldest is still nowhere near old enough to lift just yet, but he loves counting reps as I complete them...can't wait for this type of interaction.

 

[MrKleen73]

not sure how many sessions can be better than that...my oldest is still nowhere near old enough to lift just yet, but he loves counting reps as I complete them...can't wait for this type of interaction.

Absolutely, we are really having fun training together.

Saturday I did an Upper body Muscle round workout while she did the same lifts but a warm up and three work sets between 8-12 reps. I was just going of of how things felt and didn't have anything to record my numbers on. So just pushed myself hard.

Saturday's Lift
10 Minute LISS Warm Up

Isolateral Incline Chest Press
Pec Deck - Stretch

Close Grip Lat Pull Downs
Rows - Stretch

CG Shoulder Press
HS Side Raise Machine

OH Triceps Ext machine
Concentration Curl machine



This morning's lift... YES, I FINALLY DRAGGED MY ASS OUT OF BED FOR AN AM LIFT!!!!
10 Minute LISS Warm Up

Leg Press worked up to 6 plates per side and used about an RPE 8 on this trying to keep the lower back happy right now. Weight is per side on leg press.

Leg Press 4p 15, 5p 12, 6p x12, 6p x 12, 6p x8 - back was feeling it a bit so I backed off.

Leg Extensions 145x12, 175x12, 195x12, 195x9

Leg Curls 70x12, 95x12, 110x12, 110x8

Adductors - 135x12, 155x12, 170x12, 165x12

Calves 265x12, 290x12, 330x12, 330x12

Pump Work
Pull Overs - 130x15, 15
Lat Pull Downs 120x16, 185x19
HS Bench 2 Sets 165x15, 195x18
Side Raises - 80x15, 90x19

Will do arm pump work tonight when I train Trinity!

 

[hairygrandpa]

Probably why I have such a magnetic personality!

 

[MrKleen73]

View attachment 157081

Now you are just spoon feeding me the humor huh?

Hey here is a log I think you will really want to follow. I imagine everyone in this log will want to check this one out actually. A solid PPAR that works along the same lines ad Cardarine but is supposed to be stronger. However bio-availability has always been a problem. Premier thinks they may have that issue licked via going with a transdermal carrier. I think they are correct!!!!! Mr. Gym Rat will be beta testing it and sharing all of his experiences with the board here.

http://anabolicminds.com/forum/steroids/297673-kleens-gym-rat.html#post5876400

So everybody get on over there and follow along with this beta testing!!!!

There is also some information about other things Gym Rat is running in that log as well that isn't listed here in my main log, please leave discussion about those particular things in that log and out of this one. Thanks in advance!

 

[MrKleen73]

UGHHHHH!!!!!!! Not sure what is up but I updated this log earlier today and none of the update is here now. So frustrating considering I had posted up all of my weights for the last week... This is the 2nd time recently I lost a post where I had taken a lot of time to update the workouts and then lost them. FRUSTRATING!!!!

There have been 4 workouts since I last posted up, I am not going to go into all of them here. Just know that I have been working hard doing the Upper / Lower split, and the last 4 workouts have been straight sets with the last set ending in failure. Reps have been alternated each workout from Load 6-12 to Pump 15-25 reps.

Leg Day Hybrid Load / Pump Rep Schemes

Back Squat - 95x15, 135x8 - lower back let me know I wasn't quite ready for these yet but has definitely improved this week.
HS Hack Squat Sled - 2p x15, 2Px10 - this was causing my knee to hurt just on the outside of the lower patella area. So I decided to stop and maybe not do any thigh work that day.

Leg Extension 4 sets working up to 220x13

Seated Leg Curls - 4sets working up to 170x14

Knee was feeling more warmed up so I decided to try another thigh exercise and see how it went.
Icaarian True Squat - Face Out - Quad Focus like Hack Squat - 1Px15, 2Px15, 3Px12, 4Px12, 5Px12, 5Px9 - These felt great, hit a nice point of failure and had to press on my knees with my hands to finish rep 10 so it didn't count. Awesome that this machine does not hurt my lower back at all.

HS Adductors - 4 sets working up to 220x17

HS Abductors - 4 sets working up to 150x20

Standing Calf Raise 4 sets @310x15

Back Hyper Extensions - 4 sets working up to 170x20

Weighted Crunch Machine 4 sets x 12-20 @150lbs

Contemplating changing gears here to something a little more fat loss friendly as far as nutrition and training goes. Reasons are as follows.

SR9009 - Increases energy abundantly, and sitting still is a challenge. Not making use of this situation seems like a waste to me. Contemplating one of 3 options which I will post up in here and ask opinions on as well. Consider it a bit of a mini poll and let me know what you guys think about these options.

Anyway, I am gonna take a bit of a poll here, and ask what you guys would like to see.

Option 1 - Remain on the current course of action, IE, eat for gains and see if it ends up being a recomp instead.

Option 2 - Go more aggressive on the cut side of things by increasing the deficit a bit via caloric intake and adding in some time on the exercise wheel, or simply increasing daily activity. See how quickly this can lean Gym back up and then use the diet as a spring board into a growth phase.

Option 3 - The hybrid solution, keep nutrition the same but simply add in conditioning work a few times during the week.

Yeah, it is not everyday that you get to vote on the direction a log is going to take but in this particular instance all 3 of the options are viable to current goals. So I am curious what everyone would like to see here.

Also, Trinity and I plan to try to start the actual Fortitude Training template this week. However I am concerned with time restraints. With must myself I can run through this in an hour if I really push it. However with the 2 of us that slows things down a bit. If we get up @ 4AM and get to the gym by 4:30 which is pushing it that leaves us 90 minutes to warm up, lift, shower, and leave the gym.

I am not convinced at this point we will be able to keep that pace up. So these are the possible changes to the template if we find we can not get it done in such a short time frame.

Current Training Split as Written:
Day 1 Lower Load, Upper Pump
Day 2 - Rest
Day 3 Upper Load, Lower Pump
Day 4 - Rest
Day 5 Upper Body Muscle Rounds
Day 6 Lower Body Muscle Rounds
Day 7 - rest

Modification based on time restraints:
Day 1 Lower Load
Day 2 - Upper Pump
Day 3 Upper Load
Day 4 - Lower Pump
Day 5 Upper Body Muscle Rounds or Full Body if Turbo Version
Day 6 Lower Body Muscle Rounds or Full Body if Turbo Version
Day 7 - rest

This would basically end up being the same overall volume, just spread further across the week, and should save us about 30-40 minutes on each workout.

 

[hairygrandpa]

 

[MrKleen73]

Okay guys sorry been busy lately and not updating as much as i wanted to.

Yesterday I did an upper body Muscle Round workout. I am on an truncated schedule right now so will just mention the exercises used as most of you know the process with the Muscle ROunds.

HS Horizontal Chest Press 115
Assisted Chins -50lbs @ slower tempo
HS Isolateral Row 145 per side
HS Isolateral Shoulder Press - 95 per side
Rope Triceps Extension 140

This morning I got up and did some stretching and ran through the DDP Yoga Diamond Dozen instructional video to learn the movements with my daughter. Then did some ab work.

About to break my fast today since I did not do resistance training I decided to go with a fast this morning. Fat burn during the fast should be aided by my current "research" as well. I may go for a walk at lunch but that depends on if the weather gets a little better like the forecast hinted at.

 

[Segansational]

DDP yoga, nice! A friend of mine does it and really enjoyed it. I also ran into DDP at my hotel the weekend of my wedding.

 

[jswain34]

I vote option 3 from the other day's post. I also think #2 is a decent idea but i hate cutting, calorie restriction, and cardio so i feel dirty voting for #2 lol.

 

[Yomo]

I vote option 3 from the other day's post. I also think #2 is a decent idea but i hate cutting, calorie restriction, and cardio so i feel dirty voting for #2 lol.

you sound like such a powerlifter.......

 

[love2liftkat]

I vote option 2...take advantage of the SR9009 and cut ...like you said it will be a spring board for your growth phase!!

 

[MrKleen73]

DDP yoga, nice! A friend of mine does it and really enjoyed it. I also ran into DDP at my hotel the weekend of my wedding.

Yeah, I wanted to start some yoga of some sort and found some mp4's online of some of his system. It is kind of funny how a lot of it is actually his moves from wrestling turned into yoga movements by flexing everything for the resistance and really stretching out and opening up areas that are typically tight.

I vote option 3 from the other day's post. I also think #2 is a decent idea but i hate cutting, calorie restriction, and cardio so i feel dirty voting for #2 lol.

I can understand hating it, but it won't be a long one!!!

you sound like such a powerlifter.......

LMAO! No doubt!

I vote option 2...take advantage of the SR9009 and cut ...like you said it will be a spring board for your growth phase!!

Thanks Kat, that is what we decided to go with!!!

I haven't weighed myself yet, but noticed yesterday that I thought my stomach was softer and less defined. At first I thought WTH is going on here, I have gotten more vascular and feeling like I was beginning to lean up. So you can imagine my surprise after looking at my abdomen and seeing less definition. I have also been having a hard time because I have a pinched nerve in my lower back right now and it make my abs hang out distended due to having less control of them and hurting my lower back to roll my hips forward much to engage the abs. So progress has been masked a bit. So anyway I was a bit confused until I put my belt on, in the last week or so I have lost at least an inch in my waist according to my belt. Yep, I had to go down another belt hole.

So what happened is basically I have lost what appears to be a decent amount of visceral fat, and my waist is shrinking. My upper abdomen is much flatter and when I actually tighten my abs now my entire waistline is much smaller. So the reason I am less defined is my skin is not stretched as tight around my abdomen right now. Once it catches up in a week or two some major differences should be noticeable.

I will post up my new body weight Saturday.... I expect a decent drop due to higher energy expenditure, lower carbs and a nice deficit.

This morning I did cardio, I was going to do leg work but my lower back was just lit up today. I did my warm up but it didn't loosen up like I wanted and even after doing some high rep light hypers it was still not feeling well enough to push a leg workout. My schedule allows for it today so I plan on trying to go see my chiro I have downtown for this kind of situation. Normally I can have him pop my pelvis and hip back down where it should be and everything feels better almost instantly. So hopefully I get the same scenario today if I can get in.

Anyway I was pleasantly surprised by my endurance level after such a long time of not ding any cardio. I had no issues at all with getting winded or anything. Totally out of character for me as far as restarting cardio. With my muscle mass and being a sprinter by nature any extended cardio just beats me up when I first start it again. So I was surprised that it felt like I had been doing cardio for months and this was just another run of the mill daily cardio session. Not the first true cardio in well months and months. I have to give credit to that endurance right out of the box too the current research. There is NO WAY cardio would have been that easy for me otherwise!

 

[love2liftkat]

That’s great about the fat loss!! Hope the chiro gets you some relief and your back heals up!!

 

[MrKleen73]

That’s great about the fat loss!! Hope the chiro gets you some relief and your back heals up!!

Yeah me too, I got in for an appointment @ 1:45 so I can go for "lunch" and I can't wait. I hope the relief is immediate like the last few times this happened.

 

[MrKleen73]

Well as of right now I am getting some relief from my adjustment. He told me not to go do legs tonight and let the adjustment set in so to speak... Said I might not want to push it real hard until next week. I think my next leg workout might be a 10x10 superset of leg extensions and leg curls just to get them blasted with isolation movements and have some training stimulation this week.

 

[Studhorse]

Well as of right now I am getting some relief from my adjustment. He told me not to go do legs tonight and let the adjustment set in so to speak... Said I might not want to push it real hard until next week. I think my next leg workout might be a 10x10 superset of leg extensions and leg curls just to get them blasted with isolation movements and have some training stimulation this week.

Sounds like a good idea! at least you can get a good burn!

 

[MrKleen73]

Sounds like a good idea! at least you can get a good burn!

Yeah that was my thought, it won't effect my hip or pelvis and I can still get a training stimulus which will increase protein synthesis.

 

[MrKleen73]

Man updates after the weekends can be so long and crazy. I am not going to go too into everything as I have worked out every day since Thursday of last week. I haven't ben following a specific template just getting my body used to some of the types of work I will be doing over the course of the next several months.

Thursday Legs Pump work 3-4 sets 15-30 reps last set of each exercise to failure
Leg Ext, Leg Curls, Hack Squat, Adductors, Standing Calf press



Friday Upper body - MR & Pump work
HS Horizontal Press MR
Pec Deck Pump
Stretch Chest

Lat Pulldown MR
CG Lat Pulldown pump
Stretch Back

Shoulder Press MR
Side Raises PUMP
Shoulder Stretch

Saturday Lower Load
Leg Ext
Lying Leg Curl
Leg Press
Stretch Quads and Hams

Adductors
Stretch Adductors

Calf raises
Stretch Calfs

,
Sunday Upper Load

Seated Row
Isolateral Chest Press
Stretch Back & Chest

Shoulder Press
Side Raises
Rear Delt (Pump)
Stretch Shoulder

Triceps Dips
Triceps Extensions
Abs
Stretch Triceps


This morning 11/6/2017
Lower Body Load

Leg Ext
Lying Leg Curl
Leg Press
Stretch Quads and Hams

Adductors
Stretch Adductors

Calf press
Stretch Calfs


So my log for ther SR9009 is going to wrap up in the next couple of days. Well the sponsored portion of it. I arranged to purchase a 2nd test bottle to see what I can get out of this stuff with a full run.

Now that I won't be doing a sponsored log as of the end of the week I will be bringing most of my logging back here. I will also be starting the orals I put off for a few weeks at the beginning of the SR9009 run. I have a feeling that with those kicking in and the SR9009 in full effect that I should make some serious progress in the next month. I am 2 weeks in on the Eq @600mg, and the addition of the orals should really kick things up a notch!

As you can tell from my workout schedule above, I have got my mojo back and am hitting the gym as frequently as I can without damaging myself. I may have to work around a few things as this goes but I am on a mission now.

After a little discussion with Dr. Scott Stevenson, he reminded me that me wanting to keep my speed, and other facets of fitness at a higher level is going to detract from building my physique as efficiently as possible. He recommended I not focus on speed, or maximum force production and focus on the grind, pump, and muscular tension in the target muscle instead.

So I am really going to try to re-adopt the mindset of a bodybuilder by simply focus on hypertrophy and not so much being well rounded regarding fitness goals.

 

[MrKleen73]

Morning Fellow Iron Minds!

Just going to update a bit, I did not get up this morning to lift, Trinity has a big test today and I did not want to make her get up at 4:00AM and then go take a test. She was pretty tired last night from adjusting to getting up at 4:00 AM as well as the time change this weekend. So I wanted to give her a better chance at a good grade. I think it is one of those stupid state measurement tests done pretty much just to get the schools more money but it is considered important either way.

Anyway my physique is making some changes, slimmer waistline and what not but no abs or anything coming in yet. Skin is looser now and will catch back up in a few weeks. Then we will see the abs poking out. I can not seem to keep glycogen in my system, I remain flat all day except for during my workout when shuttling in carbs nonstop throughout.

Peri-workout nutrition has been as below:
30 minutes Pre-workout - Have Pre-Workout of choice
15 minutes Pre Workout= BCAA, 18g sugar from koolaid = 18g carbs

My intra shake is mixed in 1/2 gallon of water and comprised of
32g Koolaid Mix, 2 50g scoops of carb powder mix comprised of 20% HCBD, 20% Dextrose, and 60% Maltodextrin = 132g carbs
2 scoops whey isolate = 54g Protein
54p and 150c

Post is:
2 scoops Isolate 54g Protein
1 scoops carb powder mix 50g
1 Package Pop Tarts 74g carbs
54p
124c

Peri Workout totals - 108g protein, 274g carbs

If trained in AM 1 hour later a mixed macro whole food meal of about 50g pro, and carb, 30-50g of healthy fats. This meal is where I might add in some oats, or potatoes for carbs, and natural organic butter for fats. Start slowing down the carbs and switch over to stabilizing a lower blood sugar level for the rest of the day.

When I train in the evenings most of my post workout nutrition is based on powders simply due to digestive issues. I tend to get acid reflux when I have large meals just before lying down. So at night time the more liquid nutrition I can get in then the better. I just tend to get a normal size meal in and get the rest via supplementation.

Anyway I am currently taking in over 300g of carbs on training days and due to recent research have been burning right through it and remaining kind of flat during the days... so that is pretty interesting.

 

[MrKleen73]

Okay two workouts to update here. I have to admit I have not really been keeping track of any of my weights recently. I have been going in knowing what the focus of the day is for me and then pushing myself on that aspect.

Last night was an Upper Body Pump Workout.
Varied Tempo, & 60 seconds rest periods...
On pump day the warm up sets are mildly challenging like an RPE 7 & then 8.
Pump Sets in this workout are done into partials... IE 10-15 full rom, 5 partials, 5 F Rom, 5 partials 3 full rom, 5 partials, etc...

5 minutes Liss to break a sweat...

Hoist Isolateral Rows 2 WU sets 45lb plate per side, Pump Set 70lbs x 1
Hoist Isolateral Lat Pulls - Same as above
Single side Occluded Lat Stretch

DB Scott Press - 2 Warm Ups, Work Set 45lbs x 1 Pump Set
Nautilas Lateral Raise 2 semi challenging warm ups, 2 Full on Pump sets separated by a 30 second rest
Rear Delt Fly machine 2 warm ups and 1 pump set
Occluded Delt Stretches, this took about 10 minutes to stretch each head of the delt one arm at a time...

Hoist Isolateral Chest press - 2 warm ups, and 1 Pump set
Hoist Isolateral Decline Press 1 Pump Set
Hoist Straight Arm Pec Dec 2 warm ups and 1 pump set
Pec Stretches

Body Weight Dips 2 warm ups and 1 Pump set
Triceps Stretch

Man I was looking huge last night and definitely seeing increased vascularity. Things are tightening up for sure!


This mornings lift was:
Leg Load Day - 2 minutes rest between work sets.
Warm Ups were challenging 7&8 RPE and done on leg curls and leg extensions prior to warming up thighs, then work sets followed the first thigh work set. I had to do it this way as there was really no way for me to hold all 3 machines to do a complex.

Warms ups superset
Leg Ext WU x2
Leg Curl WU x2

Leg Press Warm Up x3, then

Leg Press 10 plates x12, rest 2 min
Leg Ext 220x10, rest 2 min
Leg Curls 200x11, rest 2 min
Leg Press 12 plates x13 - Move quickly to stetches... also add 50 lbs next time...
Occluded Hamstring and Quad stretches

Adductors 2 Warm Ups, 170x13 go up
Occluded Adductor Stretch

Calf - 2 warm ups, and 220kg x 11
Calf Stretch

Man I was feeling good at the end of this. Yeah the frequency is high but the volume is not insane, and the intensity on the one or 2 hard work sets gives me great joy!!!! Tomorrow will be a load day for Upper Body, should be fun. I am going to use my Slingshot and do some flat bench!!!! I miss the barbell in my hands right now...

 

[Studhorse]

Okay two workouts to update here. I have to admit I have not really been keeping track of any of my weights recently. I have been going in knowing what the focus of the day is for me and then pushing myself on that aspect.

Last night was an Upper Body Pump Workout.
Varied Tempo, & 60 seconds rest periods...
On pump day the warm up sets are mildly challenging like an RPE 7 & then 8.
Pump Sets in this workout are done into partials... IE 10-15 full rom, 5 partials, 5 F Rom, 5 partials 3 full rom, 5 partials, etc...

5 minutes Liss to break a sweat...

Hoist Isolateral Rows 2 WU sets 45lb plate per side, Pump Set 70lbs x 1
Hoist Isolateral Lat Pulls - Same as above
Single side Occluded Lat Stretch

DB Scott Press - 2 Warm Ups, Work Set 45lbs x 1 Pump Set
Nautilas Lateral Raise 2 semi challenging warm ups, 2 Full on Pump sets separated by a 30 second rest
Rear Delt Fly machine 2 warm ups and 1 pump set
Occluded Delt Stretches, this took about 10 minutes to stretch each head of the delt one arm at a time...

Hoist Isolateral Chest press - 2 warm ups, and 1 Pump set
Hoist Isolateral Decline Press 1 Pump Set
Hoist Straight Arm Pec Dec 2 warm ups and 1 pump set
Pec Stretches

Body Weight Dips 2 warm ups and 1 Pump set
Triceps Stretch

Man I was looking huge last night and definitely seeing increased vascularity. Things are tightening up for sure!


This mornings lift was:
Leg Load Day - 2 minutes rest between work sets.
Warm Ups were challenging 7&8 RPE and done on leg curls and leg extensions prior to warming up thighs, then work sets followed the first thigh work set. I had to do it this way as there was really no way for me to hold all 3 machines to do a complex.

Warms ups superset
Leg Ext WU x2
Leg Curl WU x2

Leg Press Warm Up x3, then

Leg Press 10 plates x12, rest 2 min
Leg Ext 220x10, rest 2 min
Leg Curls 200x11, rest 2 min
Leg Press 12 plates x13 - Move quickly to stetches... also add 50 lbs next time...
Occluded Hamstring and Quad stretches

Adductors 2 Warm Ups, 170x13 go up
Occluded Adductor Stretch

Calf - 2 warm ups, and 220kg x 11
Calf Stretch

Man I was feeling good at the end of this. Yeah the frequency is high but the volume is not insane, and the intensity on the one or 2 hard work sets gives me great joy!!!! Tomorrow will be a load day for Upper Body, should be fun. I am going to use my Slingshot and do some flat bench!!!! I miss the barbell in my hands right now...

Excellent work!

 

[MrKleen73]

Excellent work!

Thanks Brother! It was fun... I am really enjoying the workouts right now. Sure they are meant to be done at once in about 90 minutes but I am enjoying doing them in half daily for 45 minutes. In the end the volume will be the same, or maybe even a little higher as I won't be fatigued...

 

[Studhorse]

Thanks Brother! It was fun... I am really enjoying the workouts right now. Sure they are meant to be done at once in about 90 minutes but I am enjoying doing them in half daily for 45 minutes. In the end the volume will be the same, or maybe even a little higher as I won't be fatigued...

True! 45Min. of high intensity can be done. after that it drops off quite a bit. I know when I do my 2 hr. full body WO I always hit my 2 lagging body parts first. Well at least after legs. I always hit legs first or I might as well not even hit them.

Don't what to end up like this!

 

[MrKleen73]

True! 45Min. of high intensity can be done. after that it drops off quite a bit. I know when I do my 2 hr. full body WO I always hit my 2 lagging body parts first. Well at least after legs. I always hit legs first or I might as well not even hit them.

Don't what to end up like this!
View attachment 157765

Caption Contest and GO!!!

"Six months in a wheelchair and not one leg workout missed!"

"Cuz I don't work legs!!!!"

 

[Studhorse]

 

[hairygrandpa]

They call a guy like this here "cucurucho".

 

[MrKleen73]

View attachment 157766

Haha, and what is worse is those damn short shorts. I mean if you have some serious legs I can see why you might want to show them off. However with legs like this... Sweat pants!!!

They call a guy like this here "cucurucho".

LOL My Dad you to comment that those guys were shaped like rail road spikes...

 

[jswain34]

Hey man, i just saw on instagram that elitefts is having a 55% off sale on bands. Good time to pick some up for hangs if you are still interested.

 

[MrKleen73]

Hey man, i just saw on instagram that elitefts is having a 55% off sale on bands. Good time to pick some up for hangs if you are still interested.

AWESOME!!!! Thanks! I will get in on that for sure. Which ones did you recommend I pick up again? I am not overly familiar with them or how much resistance each band has or the appropriate resistance to suspend myself by one.

 

[jswain34]

Seeing that you have the MD band set (I believe I remember you saying that) you could probably just get the Pro Strong band. That alone might work and if not adding in one of the pro lights that came with the MD pack would be perfect.

 

[MrKleen73]

Seeing that you have the MD band set (I believe I remember you saying that) you could probably just get the Pro Strong band. That alone might work and if not adding in one of the pro lights that came with the MD pack would be perfect.

Great thanks!!!! Even if it has to go on the card I am picking one up!

11/9/17 - Upper Body Load Day: 2 minutes rest, done as straight sets today. Varied tempo but typically 2-3 second negative and 1 second concentric contractions.

Hoist TBar Rows - 45x12, 70x12, 90x12, 115x12, 135x12 - barely got last rep
Hoist Assisted Pullups - -95x12, -75x12, -55x11 - did these with a slower tempo more like 3-0-1-0
Single Arm Occluded Lat Stretch - 60 secs

Paused Slingshot Flat Bench - Warm Ups 135x12, 185x12, 225x12, 235x7 - Tempo 2-1-1-0 nice burn and pump here!!!!
Hoist Isolateral Incline Chest Press - No Warm Up - 90ps x11
Hoist Straight Arm Pec Fly - 130x12, 170x8
Occluded Pec Stretches

Hoist Isolateral Shoulder Press 45PSx12, 70x12, 80x7
Nautilus Delt Raise - 40kg x12, 50kg x12, 55kg x7
Nautilus Deltoid Reverse Fly - 40kg x 12, 50kg x9
Occluded Delt Stretches front medial and rear.

Hoist Seated Dip Machine - 265x12, 285x8
Occluded Triceps Stretch

This workout was a beast. I really enjoyed it and am figuring some of my weights out a bit on these new machines. Definitely going to push up the weight on anything my final set was close to 12 since the rep range here is 6-12 reps. I need to be failing a little earlier on some of these things. Well I should say for my preference that is.

Flat Bench felt pretty good once I put the slingshot on after 185. I am hoping it gets to where I can lift this bad boy without a slingshot again. If not no big deal. Right now it is all about hypertrophy, and not strength or specific movements.

 

[jswain34]

Dont wanna copy that whole post, but i think the strong band is less than 15$ on that sale.

 

[Studhorse]

Great thanks!!!! Even if it has to go on the card I am picking one up!

11/9/17 - Upper Body Load Day: 2 minutes rest, done as straight sets today. Varied tempo but typically 2-3 second negative and 1 second concentric contractions.

Hoist TBar Rows - 45x12, 70x12, 90x12, 115x12, 135x12 - barely got last rep
Hoist Assisted Pullups - -95x12, -75x12, -55x11 - did these with a slower tempo more like 3-0-1-0
Single Arm Occluded Lat Stretch - 60 secs

Paused Slingshot Flat Bench - Warm Ups 135x12, 185x12, 225x12, 235x7 - Tempo 2-1-1-0 nice burn and pump here!!!!
Hoist Isolateral Incline Chest Press - No Warm Up - 90ps x11
Hoist Straight Arm Pec Fly - 130x12, 170x8
Occluded Pec Stretches

Hoist Isolateral Shoulder Press 45PSx12, 70x12, 80x7
Nautilus Delt Raise - 40kg x12, 50kg x12, 55kg x7
Nautilus Deltoid Reverse Fly - 40kg x 12, 50kg x9
Occluded Delt Stretches front medial and rear.

Hoist Seated Dip Machine - 265x12, 285x8
Occluded Triceps Stretch

This workout was a beast. I really enjoyed it and am figuring some of my weights out a bit on these new machines. Definitely going to push up the weight on anything my final set was close to 12 since the rep range here is 6-12 reps. I need to be failing a little earlier on some of these things. Well I should say for my preference that is.

Flat Bench felt pretty good once I put the slingshot on after 185. I am hoping it gets to where I can lift this bad boy without a slingshot again. If not no big deal. Right now it is all about hypertrophy, and not strength or specific movements.

Damn bro! Nice work! I think I'm sore just from reading it.

 

[MrKleen73]

Damn bro! Nice work! I think I'm sore just from reading it.

Thanks Studhorse!!!! I am really enjoying it. Plenty volume in the actual workout but not too much per body part. Makes a repeat session in 2 days extremely doable. I have a feeling as I get better with this I am really going to enjoy it. Once I learn my weights a bit I will be more efficient with the workout and it will take less time so I can do other things like mobility and what not.

 

[MrKleen73]

Okay Gents time for a real update... Well one with pics and stuff. First I will go through my workouts from the weekend. They were both Muscle Round workouts and one was Semi-Full body and the other was Full Body. I don't have my numbers with me at work but will try and give the gyst of what was done.

For anyone new to the log Muscle Rounds are a weight that you max out around 15 reps done for 4 reps every 10 seconds for 6 rounds until failure then the weight is dropped for the remaining muscle rounds to avoid failure...

Friday - Full Body w/ Upper Body focus

Chest Press
Straight Arm Pec Deck
Stretch

HOist - Iso Lat Pull Machine
Hoist Iso Mid Row
Stretch

DB SHoulder Press
Side Raise Machine
Rear Delts x Pump
Stretches

Leg Press - V Press 5 plates per side
Stretch

Triceps Ext
Stretch


Saturday Full Body Leg & Arm Focus

Chins
Precor Iso Rows
Stretch

HS Chest Press
HS Pec FLy
Stretch

Side Raises
Rear Delt FLy
Stretches

Super set
Concentration Curl Machine - had to laugh during the final set my nose started bleeding. Need to stop picking it I guess. BP remains fine.
OH Triceps Machine

Super Set
Overhead Curl Machine
Triceps Ext Machine
Stretch Arms

Leg Press - Wide and Low - 6p +10 per side
Leg Extension
Leg Curls
Quad and Ham Stretches

Adductor Machine

Calves Raise
Stretch

Yeah, I was at the gym for about 2 hours including the warm up, it was enjoyable and a long workout!!!!


Not going to mention this much, and don't want tons of discussion on it in here, but current PEDS are in the 3rd week @ TE 300, EQ @ 600mg, and as of Saturday Var @60mg for the next 6 weeks. If sides are not an issue I might add in 15mg of DMZ in the AM... Really keeping things more mild. My goal is to come in for Classic and not full on bodybuilding so I may need to diet down to 185 and don't want to overshoot that. Considering Thus far I am not really seeing anything from the PEDs, but that is to be expected with EQ and with the test @ 300 it is not going to be packing on anything quickly either... I am really just trying to control androgen levels here, especially during the times I am home. Part of the reason why I am only contemplating the addition of the DMZ. It has a decent androgenic profile and the half life of 16 hours leaves it still pretty strong in the evening. With my mother in law at the house I find myself in more frustrating situations. So I feel keeping the androgenic traits lower when I am around the house is probably a smart idea. I am not worried about becoming extremely aggressive or anything but no need to do anything that could make me short tempered in that situation. I know my BS tolerance drops much lower when on cycle. I just have much less patience for BS or excuses... Even my own! So I am using the Know Thyself method and limiting anything within my control that could cause issues like that during the evenings when all hell is typically breaking loose at the house. LOL

Current Supplementation:
Ubiquinol 100mg
Gun Show Supplements Clear x 3 servings - 750 TUDCA / 750 NAC,
Cialis 5mg for prostate
Nettle Root for Prostate & Urinary tract
Metformin 500mg x2
Transform 100mg day
Magnesium + B Vitamin complex
Regular Blood Donations to manage Hematocrit as mine tends to run high.

Alright time for the rest of the update!

Starting weight 3 weeks ago 215

Current weight 203.7 - total lost 11.3 lbs
Waist is down 2 inches at belt line and 3 at waist line, and vascularity is coming up quickly.

It is really hard for me to see a ton of progress here because I have lost so much circumference in my waist that I am wanting to see some abs peak out. I am also just flat as hell. No matter if I hit up 400g of carbs the night before I am waking up flat, just running right through it. However once in the gym and pounding carbs I inflate like a parade float!
Anyway other than circumference and a lot better vascularity I am seeing more detail and tightness in my back and that is probably the most prominent thing I noted.

Also I am still dealing with this damn pinched nerve in my lower back and it is making it hard to control and contract my abs. Especially in the morning when these pics were taken. Basically I can't really contract the abs without pain in the lower back when I first get up. After about an hour or two I am good to go, or a thorough warm up pre workout. However just waking up and walking around is still a painful situation right now. I have been to the chiro twice now but think I may need to go see my ART guy. If he can't sort it out then it is time to see an ortho and get an MRI to make sure I haven't tweaked a disc or something. Right now though I think it is just a pinched nerve.

I also feel I am holding a bit of water right now. I may need to increase my TransFORM dose, or just move on over to low dose AI.

 

[Studhorse]

Lookin pretty good brother!

 

[Rocket3015]

Looking Big My Man !!

 

[wasme]

Looking good Chris.. nice work man.

 

[MrKleen73]

Lookin pretty good brother!

Thanks!

Looking Big My Man !!

Gracias Rocket, we got to do it big for the Old Man Strength guys!

Looking good Chris.. nice work man.

Thanks Simon!

Okay I didn't mention this yesterday, but my lateral quad was hurting like a sonofabitch yesterday. It was right down by my knee and was really painful. I wasn't sure if a major injury, or just a bad shot on Saturday. When I injected there was not as much resistance as usual and I thought to myself "I wonder if that went into the muscle correctly.... I am guessing is did not because of the pain, and the fact that it feels much better today after working it a bit. On top of that my lower back was hurting so I opted for a rest day instead of a lower body load day. Today I went in and started out really easy while feeling things out, and kept things a little less intense on the Leg Press.

SEVERAL warm up sets for leg press
Leg Press - 8x12, 10px12, 12px12, 12p x8

Unfortunately I did not bring my workout log with me today so I will just go from memory on the rest.

Lying Leg Curls - work sets - 110x12, 120x12, 130x12, 140x9
Leg Extensions - work sets - 100kg x 12, 110kg x12, 120kg x11, 120kg x8

Adductors - 4 work sets last one to failure
Abductors - 4 work sets last one to failure

Seated Bent Leg Calf Raise - 4 work sets last one to failure

SI Joint Reset Exercises - to help with SI related pain in lower back. Has been helping I started it yesterday and the improvement is already noticeable plus my gait is definitely improved today. I don't feel like I am stepping down into a hole every step now.

 

[puccah8808]

You look great, Kleen.

 

[booneman77]

You look great, Kleen.

IT IS ALIIIVVVVEEEEE! Welcome back Queen P!

 

[MrKleen73]

You look great, Kleen.

Thanks Love!

IT IS ALIIIVVVVEEEEE! Welcome back Queen P!

I know right! Good to have her back!

Todays workout was an Upper Body Load day. I didn't take a pic of my log book so I don't have all numbers remembered. However strength is definitely coming up. Pumps are pretty good and I am getting compliments in the gym!!!!

Incline DB Bench 40x12, 45x12, 55x12, 65x12, 75x12 80x8 Weights starting to come up. I have to keep a slower tempo here to stabilize my shoulder so the labrum doesn't bitch at me.
Hoist Pec FLy - 3 sets 6-12 reps last set to failure
Occluded Chest Stretch 60 seconds

Nautilus Vertical Row Machine - 4 sets 6-12 reps last set to failure - definitely increased weight here. Don't remember final set weight...
NG Assisted Pull Ups -40 x6
Assisted Chin Ups -55x9
Occluded Lat Stretches

Hoist Shoulder Press - 4 sets 6-12 reps last set to failure - definitely increased weight here. Don't remember final set weight...
Nautilus Side Raise - 40x12, 55x12, 60x12, 65x9
Occluded Shoulder Stretches

Hoist Seated Dips - 180x12, 200x12, 220x12, 240x11
Occluded Triceps Stretch

Kind of frustrated today I forgot my pop tarts in the toaster, and they are normally the last portion of my post workout carbs. So I am going to have to go grab some food here in a minute to get my carbs in.

Also the gym is actually pretty busy in the mornings so I am abandoning the idea of doing the Fortitude Training as it requires things done in a circuit or super set type of set up. I have been having to do straight sets instead. Rather than bastardizing it and saying I am doing FT, I will just take the things I like from it and incorporate that into how I lift. I may not be on a set program but will follow days of Load, Pump, and Cluster sets. for the body parts and splits because I really like getting all of those types of training. Right now what I am doing is working well but I am not cementing myself into anything specific so long as I track my progress on movements I should be good to go.

 

[wasme]

Solid day in the gym Chris!

Good to see P back too