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Transformation & Physique Goal Challenge 2018! Let's get it done!!!

MrKleen73 said:
If I were you I would do some LISS during your de-conditioning phase. If nothing else just walk for an hour 3 times during the week. Will help out with fat loss as well as recovery.
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You are correct. I just really enjoy a mental break from any kind of exercise.
 
Weight is up by 7lbs now. Shirts and trousers are getting tighter with waist still at 30.5". Hopefully, I will get to a good 16-20lbs weight jump without putting on a lot of fat. Keeping my diet clean and training as hard as I can.
 
jtmass said:
Weight is up by 7lbs now. Shirts and trousers are getting tighter with waist still at 30.5". Hopefully, I will get to a good 16-20lbs weight jump without putting on a lot of fat. Keeping my diet clean and training as hard as I can.
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That is excellent progress bother!
Noodz or it didn't happen!
 
MrKleen73 said:
Your expectations are way too high when 4lbs in 2 weeks sounds like failure. That is about as fast as healthy weight loss gets unless you went full on keto after being on moderate to high carbs. Sure if way overweight faster happens but in your situation that is good stuff. If you kept it up the whole 12 weeks thats 24lbs and that is a massive drop.
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Me? What? High expectations? Huh?

But yeah - my plan as I said is to eat around 1500-1700 calories a day, which to me feels like a half azzed diet to be honest, and do at lesst 4 hours of cardio for around 1800-2200 cals a week. In 12 weeks I hope to hit 150-200 miles on the treadmill.

I am just used to being more intense, it's just my wiring. It's also kind of instant gratification...when I am more intense, I can lose half a pound a day and see the scale move every day haha.

But honestly, I am happy. It's the plan and it is going ok.

JCR97 said:
Exactly and I try not to look at the scale when trying to cut. As much as it’s hard you need to be patient and observe yourself in the mirror. You will see changes and with all your lifting in the gym and busting your balls obviously you want to keep that hard earned tissue. 4lbs in 2 weeks sounds like it’s not super agressive therefore you’re right in that sweet spot.
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Yeah people always say not to look at the scale. I work better keeping a constant vigile. But it is just data collection for me. It jumps all over and it doesn't bother me.

I am just a weird duck.

And...I have zero concern about losing muscle. Goal is to gain a bit actually.

Studhorse said:
Updated. Noodz 2-24-2018 Actually gain 1.5 pounds this week. Think I lost a little fat too.
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207.3 lbs.
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Thanks for posting these photos directly after mine...at essentially the same weight. I would say you are making me look bad...but...well, nah, I did that on my own. Haha. You look great brother! Almost got abs!

Studhorse said:
Thanks brother. I can tell there in there. Just too fat.
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This summer, at a theater near You! Abs! They are coming!

jtmass said:
Weight is up by 7lbs now. Shirts and trousers are getting tighter with waist still at 30.5". Hopefully, I will get to a good 16-20lbs weight jump without putting on a lot of fat. Keeping my diet clean and training as hard as I can.
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7 pounds in 2 weeks with no increase in waist circumference??? Wow. Great work brother. That is actually incredible.
 
HIT4ME said:
7 pounds in 2 weeks with no increase in waist circumference??? Wow. Great work brother. That is actually incredible.
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I know, it's not going to be at 30.5 as I ascend on the weight climb. Training for Abs 3 days a week, 2 days cardio and keeping my rest period between sets and exercise very minimal during hypertrophy days.

Giving it everything I got. I made a lot of mistakes during my first bulk.

This is how I looked a year ago mid of my bulk and I have come a long way now in terms of strength and condition (at least that's what I think)
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And, this is how I look now more or less
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jtmass said:
I know, it's not going to be at 30.5 as I ascend on the weight climb. Training for Abs 3 days a week, 2 days cardio and keeping my rest period between sets and exercise very minimal during hypertrophy days.

Giving it everything I got. I made a lot of mistakes during my first bulk.

This is how I looked a year ago mid of my bulk and I have come a long way now in terms of strength and condition (at least that's what I think)
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And, this is how I look now more or less
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great progress physique wise, but you seemed a lot happier in feb 2017 hahaha
 
Studhorse said:
Updated. Noodz 2-24-2018 Actually gain 1.5 pounds this week. Think I lost a little fat too.
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207.3 lbs.
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Any tips to grow your arms cause yours look like slabs of beef.
 
Some nice gains in here!!
 
jtmass said:
I know, it's not going to be at 30.5 as I ascend on the weight climb. Training for Abs 3 days a week, 2 days cardio and keeping my rest period between sets and exercise very minimal during hypertrophy days.

Giving it everything I got. I made a lot of mistakes during my first bulk.

This is how I looked a year ago mid of my bulk and I have come a long way now in terms of strength and condition (at least that's what I think)
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And, this is how I look now more or less
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Nice bro
 
booneman77 said:
great progress physique wise, but you seemed a lot happier in feb 2017 hahaha
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Show off :)

Just kidding - awesome work brother. Very impressive.
 
jtmass Looking great man, very impressive gains!
Studhorse - looking like a beast...

I hit what I believe is a PR for reps on Front Squats last night with 315x5.

[video=youtube;mWTnxcqDahM]https://www.youtube.com/watch?v=mWTnxcqDahM[/video]
 
jtmass said:
Dang!! That’s awesome MrKleen73. Someday I will achieve those numbers on a front squat. Really impressive.
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Thanks, been focusing in on it now that Hyde reminded me we both decided to go for the 405 at the same time. I think I was up to 355-365 when I backed off last time to focus on Back squats for a PL meet. I think I am around there now. I also figure out that If I brought my arms in even closer, right where the knurling starts that I can get the bar in a much better position and it seems much easier on my elbows too.
 
MrKleen73 said:
Thanks, been focusing in on it now that Hyde reminded me we both decided to go for the 405 at the same time. I think I was up to 355-365 when I backed off last time to focus on Back squats for a PL meet. I think I am around there now. I also figure out that If I brought my arms in even closer, right where the knurling starts that I can get the bar in a much better position and it seems much easier on my elbows too.
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Any meets you planning to do this year?
 
jtmass said:
Any meets you planning to do this year?
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No, not this year. I don't have a specific goal this year other than to get leaner and more athletic. I also want to focus on calisthenics more... I mentioned in my log I am contemplating centering my training around Front Squats, Dead Lifts, and Calisthenics. Still focusing on aesthetics and what not but trying to get more in touch with my own body and also give my upper body joints and stuff a little recovery time.

I found a workout the focuses on static holds and whatnot that I think I want to incorporate that should really help with some of this. I just need to work out how I want to incorporate the movements. If I can get my body lined out a bit I want to do an Adventure race like the Tough Mudder or Spartan at some point. However I need to get my hip issues sorted before getting too into that so I can run safely. I feel like running right now would create more imbalance than it would correct.
 
MrKleen73 said:
No, not this year. I don't have a specific goal this year other than to get leaner and more athletic. I also want to focus on calisthenics more... I mentioned in my log I am contemplating centering my training around Front Squats, Dead Lifts, and Calisthenics. Still focusing on aesthetics and what not but trying to get more in touch with my own body and also give my upper body joints and stuff a little recovery time.

I found a workout the focuses on static holds and whatnot that I think I want to incorporate that should really help with some of this. I just need to work out how I want to incorporate the movements. If I can get my body lined out a bit I want to do an Adventure race like the Tough Mudder or Spartan at some point. However I need to get my hip issues sorted before getting too into that so I can run safely. I feel like running right now would create more imbalance than it would correct.
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To be honest tough mudder is more a mental challenge than physical (for anyone in moderate shape anyway). It’s a long time to be wet and cold dragging your ass over walls and stuff. I’ve done it 3 times now and you do get a massive sense of achievement every time you finish it.
 
That is what I was thinking but I am competitive and would want to be able to push myself and run or jog it. So I need to get my hips squared away to really push it. I might just sign up though since you mentioned that part.
 
Whisky said:
To be honest tough mudder is more a mental challenge than physical (for anyone in moderate shape anyway). It’s a long time to be wet and cold dragging your ass over walls and stuff. I’ve done it 3 times now and you do get a massive sense of achievement every time you finish it.
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I feel like that's most of the "obstacle run" type courses... The first one I did on a whim and wasn't terribly hard... the second I trained like I was gonna run a marathon and it was a complete joke (i barely ever even got winded due to the backup at the obstacles and constant breaks in the running)... third was hard but only really because there was a long hill at the start that was too muddy to walk up and you basically had to crawl up and about 3x since you kept sliding back down ha
 
booneman77 said:
I feel like that's most of the "obstacle run" type courses... The first one I did on a whim and wasn't terribly hard... the second I trained like I was gonna run a marathon and it was a complete joke (i barely ever even got winded due to the backup at the obstacles and constant breaks in the running)... third was hard but only really because there was a long hill at the start that was too muddy to walk up and you basically had to crawl up and about 3x since you kept sliding back down ha
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Haha, yeah crawling up steep muddy slopes is a killer. Totally agree though you don’t really need to train. I go off early on a Sunday to swerve the queues but the running isn’t the tough bit at all.

Oh and MrKleen73 those front squats looked EASY. Moving that weight like a knife moves through butter. Defo more there but great weight brother.
 
Whisky said:
Haha, yeah crawling up steep muddy slopes is a killer. Totally agree though you don’t really need to train. I go off early on a Sunday to swerve the queues but the running isn’t the tough bit at all.

Oh and MrKleen73 those front squats looked EASY. Moving that weight like a knife moves through butter. Defo more there but great weight brother.
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Yeah my understanding is that the Mudder and most like it are not as fast like you said. Now the Spartan race which is the end goal, I hear that one is a mofo!!! However I think you guys have convince me to look more into it.

Thanks and yeah they were not too hard and my legs were not the weak link there. My thoracic spine was starting to give a bit coming out of the bottom making me pitch forward a little making me lose a little stability. I could have done more for sure if my T-spine was up for it. That will come back quickly, not much challenges the t-spine like a heavy front rack position.
 
BennyMagoo79 said:
Nice form Mrkleen - got any mobility tips or do you just naturally squat like a 2yr old?
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I naturally behave like a 2 year old... squatting is just one part of that. ;)

In all honesty, I have always been a very flexible individual, and my squats have always been deep. When getting ready for my PL meet in 2016 my coach had to stress to me not to go as deep as normal for my squats because i was wasting a lot of effort coming out of pretty much ATG with maximal weights. However with front squats even when I try to limit the ROM I end up pretty deep.

Also the lifting shoes make a huge difference too.

If thinking about lifting shoes and especially if you do not have narrow feet I suggest looking into SABO Olympic Lifting shoes. Mine are only 5/8 inch raise compared to the 3/4 of most. Which I liked because I am pretty mobile but once I put them on I was able to drop through my hips so nicely it changed everything about my squats for the better. SABO's are a Russian shoe company and I think they only cost me like $70 as opposed to the $120-250.00 options. Nikes are very expensive and if you have even remotely wide feet they are going to be an odd fit. The adidas looked attractive as well but in the end I chose the Sabo's and they have been AWESOME!!!!

By the way as mobile / flexible as I am is great for injury avoidance in many situations, but also puts me at risk in others because I can get into positions comfortably that I should not be putting heavier load on. When I go into those exaggerated ROMs I put myself in danger of injuries from being too loose. If the ligaments allow the joints to go into endplay while loaded heavily that causes issues and strain also. Just more proof it comes down to balance because being flexible is a good thing but being too flexible has plenty drawbacks too including things like dislocation.

As an example of my natural flexibility, right now without a warm up, I can stand up straight, keep my legs straight, then bend over and put the palms of my hands on the floor.
 
MrKleen73 said:
As an example of my natural flexibility, right now without a warm up, I can stand up straight, keep my legs straight, then bend over and put the palms of my hands on the floor.
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That is not a demonstration of flexibility, its a demonstration of how short your legs are. :)

I can do this too, but I'm unable to inject myself in my buttocks, LOL.
 
hairygrandpa said:
That is not a demonstration of flexibility, its a demonstration of how short your legs are. :)

I can do this too, but I'm unable to inject myself in my buttocks, LOL.
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I think I can honestly agree with this... :) Well more to the point, my arms are long as hell... If you look at the video of me overhead pressing in my log just take a second to notice how far up my arms go... I noticed it when I posted it. It is like someone put extenders on them, the weight just keeps going up. I am 5'8 and have a 73.5 inch reach... that's about 5-6 inches longer than average for someone my height. So probably 2-3 inches more length than average on each arm... That being said I can still pretty much touch my forehead to my shins.

Doesn't surprise me you are that flexible as you and I have VERY similar structures.
 
Oh yeah injecting into my glutes is a recipe for a cramp, average shoulder width coupled with a barrel chest and big lats makes that almost impossible for me, and when I do it it locks up painfully.
 
Tonight is the usual back squat 3 second negative 3 sec pause 6 - 8 rerps after final set its drop sets . I always love these lol. Dont get me wrong of course there are more then just that lol .

I will be changing my program a bit next week for i usually re plan out things after 6 weeks to keep interested and trick my body . So i gotta do alot of planning this weekend plus training camp starts tmrw guys!
 
I've done all of the major OC races, and Battle Frog was by far the toughest. The Spartan Supers would be next. I've done Tough Mudder 3 differwnt times and IMO isn't even on the same scale as the others.
 
SFreed said:
I've done all of the major OC races, and Battle Frog was by far the toughest. The Spartan Supers would be next. I've done Tough Mudder 3 differwnt times and IMO isn't even on the same scale as the others.
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So if I wanted to do a start course and maybe take my daughter along then the Tough Mudder would be the way to go for starters and something I won't have to train heavily for.

Yesterday I blew my diet badly.... I got in a minor fender bender on the way home from work and when I got home I had a couple drinks to soothe my nerves a bit. I ended up eating a ton of turkey spaghetti and then had some M&M's with my wife in bed. Not a ton but half of one of those "Share bags" that most people eat by themselves.

So although my food choices were not that bad it was supposed to be a low carb day, and ended up being a pretty high carb day, with some alcohol involved... add to that, the fact I have not managed to do the cardio I planned to add in this week and I don't think my progress will be all that stellar on the physique / fat loss portion. I am doing well on improving my front squat but I need to step up my game regarding cardio and nutritional slips...

Gotta stay accountable and admit those dumb things I do to you all if I want this thread to help me reach my goals better.
 
MrKleen73 said:
So if I wanted to do a start course and maybe take my daughter along then the Tough Mudder would be the way to go for starters and something I won't have to train heavily for.

Yesterday I blew my diet badly.... I got in a minor fender bender on the way home from work and when I got home I had a couple drinks to soothe my nerves a bit. I ended up eating a ton of turkey spaghetti and then had some M&M's with my wife in bed. Not a ton but half of one of those "Share bags" that most people eat by themselves.

So although my food choices were not that bad it was supposed to be a low carb day, and ended up being a pretty high carb day, with some alcohol involved... add to that, the fact I have not managed to do the cardio I planned to add in this week and I don't think my progress will be all that stellar on the physique / fat loss portion. I am doing well on improving my front squat but I need to step up my game regarding cardio and nutritional slips...

Gotta stay accountable and admit those dumb things I do to you all if I want this thread to help me reach my goals better.
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Some time life happens brother! you know that more than most!
shared the M&M's I'm the guy that eats the whole bag solo. Take that carb load and get you a hell of a pump today!

Most important, Hows that new ride?

you do live in Houston! Traffic accident capital of the world.
 
OKAY! What the hell are you thinking? you get out of your routine a little and use that as an excuse to be a loser?
C'mon MAN!!!!!! you should be ashamed of yourself! Can you even look in the mirror? I hope not!!!!
 
Studhorse said:
Some time life happens brother! you know that more than most!
shared the M&M's I'm the guy that eats the whole bag solo. Take that carb load and get you a hell of a pump today!

Most important, Hows that new ride?

you do live in Houston! Traffic accident capital of the world.
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The new ride is not too jacked up, we didn't hit too hard, my front corner bumper caught her back bumper and both got pushed in a little and that whole plastic peice that covers the bumpers will need replaced on both vehicles. Some guy cut into the lane I was in pushing me into the mud and curb, when I started honking the lady in front of me making the turn thought someone was honking at her because our light had just turned green again and she was the first to enter the intersection and though someone was running the light and honking so she slammed on her breaks mid turn. With me being in the mud even the anti-lock brakes couldn't get me any traction. So not too much damage but down $500 on the deductible since I got her from behind it doesn't matter that the truck forcing me off into the mud caused all of it. Of course he just took right off once he saw what he caused...

She told the insurance it was his fault too but you know how that works.... hopefully I at least get accident forgiveness here but not sure since it will show as my fault due to it being a rear end accident.


Studhorse said:
OKAY! What the hell are you thinking? you get out of your routine a little and use that as an excuse to be a loser?
C'mon MAN!!!!!! you should be ashamed of yourself! Can you even look in the mirror? I hope not!!!!
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I can't, that guy looking back at me is big and intimidating and not at all happy with me... I KID I KID! Not expecting anyone to chastise me in here to keep me accountable, just admitting it publicly is enough to make me want to do better. Although you can chastise me any time stud! ;)
 
Still no progress here, having sort of a mental barrier, feeling a bit sluggish and poorly motivated. I'm awaiting my lab results today to see how my hormones are. After a few adjustments I'm ready to go.

Adjustments like: t-bol, T3, Cardarine and a bit more test

:)
 
MrKleen73 said:
The new ride is not too jacked up, we didn't hit too hard, my front corner bumper caught her back bumper and both got pushed in a little and that whole plastic peice that covers the bumpers will need replaced on both vehicles. Some guy cut into the lane I was in pushing me into the mud and curb, when I started honking the lady in front of me making the turn thought someone was honking at her because our light had just turned green again and she was the first to enter the intersection and though someone was running the light and honking so she slammed on her breaks mid turn. With me being in the mud even the anti-lock brakes couldn't get me any traction. So not too much damage but down $500 on the deductible since I got her from behind it doesn't matter that the truck forcing me off into the mud caused all of it. Of course he just took right off once he saw what he caused...

She told the insurance it was his fault too but you know how that works.... hopefully I at least get accident forgiveness here but not sure since it will show as my fault due to it being a rear end accident.




I can't, that guy looking back at me is big and intimidating and not at all happy with me... I KID I KID! Not expecting anyone to chastise me in here to keep me accountable, just admitting it publicly is enough to make me want to do better. Although you can chastise me any time stud! ;)
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I guess that is why we have insurance.to protect us from the d-bag drivers.

I'm not the one to chastise anyone." Those who live in glass houses should not throw stones"
It did however make me feel like Im pretty tough coming from this keyboard, and I don't have to tell you face to face. LOL
 
hairygrandpa said:
Still no progress here, having sort of a mental barrier, feeling a bit sluggish and poorly motivated. I'm awaiting my lab results today to see how my hormones are. After a few adjustments I'm ready to go.

Adjustments like: t-bol, T3, Cardarine and a bit more test

:)
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You mean you look at yourself in the mirror and that doesn't motivate you?
If I looked like you I would be hitting the gym for 3 hours a day! (I'm on a dick roll today) I think I kind of like it! :saevil:
 
MrKleen73 said:
So if I wanted to do a start course and maybe take my daughter along then the Tough Mudder would be the way to go for starters and something I won't have to train heavily for.

Yesterday I blew my diet badly.... I got in a minor fender bender on the way home from work and when I got home I had a couple drinks to soothe my nerves a bit. I ended up eating a ton of turkey spaghetti and then had some M&M's with my wife in bed. Not a ton but half of one of those "Share bags" that most people eat by themselves.

So although my food choices were not that bad it was supposed to be a low carb day, and ended up being a pretty high carb day, with some alcohol involved... add to that, the fact I have not managed to do the cardio I planned to add in this week and I don't think my progress will be all that stellar on the physique / fat loss portion. I am doing well on improving my front squat but I need to step up my game regarding cardio and nutritional slips...

Gotta stay accountable and admit those dumb things I do to you all if I want this thread to help me reach my goals better.
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The fact you admit it puts you way ahead of most people bro. I see so many people in my gym that just live in denial and then moan about why they aren’t progressing.

Knowledge is power, you know where the issues are which makes it easier to fix.....

Quick tip - after sharing the m n m’s in bed you shoulda smashed out 30 mins of ‘cardio’ to make use of the carbs......can’t last 30 mins (I sure as sh1t can’t) - rub cocaine over your **** - last for hours lol (or try something less drastic like mentally picturing me in a leopard skin thong)
 
MrKleen73 said:
So if I wanted to do a start course and maybe take my daughter along then the Tough Mudder would be the way to go for starters and something I won't have to train heavily for.

Yesterday I blew my diet badly.... I got in a minor fender bender on the way home from work and when I got home I had a couple drinks to soothe my nerves a bit. I ended up eating a ton of turkey spaghetti and then had some M&M's with my wife in bed. Not a ton but half of one of those "Share bags" that most people eat by themselves.

So although my food choices were not that bad it was supposed to be a low carb day, and ended up being a pretty high carb day, with some alcohol involved... add to that, the fact I have not managed to do the cardio I planned to add in this week and I don't think my progress will be all that stellar on the physique / fat loss portion. I am doing well on improving my front squat but I need to step up my game regarding cardio and nutritional slips...

Gotta stay accountable and admit those dumb things I do to you all if I want this thread to help me reach my goals better.
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Me too. Last 2 days I have included hamburgers and doughnuts to bliw my cal goals by about 350 each day - it has been glorious.

Despite this, I weighed myself this morning, 101.5kg which is still 1kg down on last week. Guess I was hungry.
 
Studhorse said:
You mean you look at yourself in the mirror and that doesn't motivate you?
If I looked like you I would be hitting the gym for 3 hours a day! (I'm on a dick roll today) I think I kind of like it! :saevil:
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Studhorse riding that dick roll!!!!
Studhorse said:
Okay that was hard for me!
I love you guys! Not in a gay way!!!!!
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Out of all of that and you break my heart with this huh...

Whisky said:
The fact you admit it puts you way ahead of most people bro. I see so many people in my gym that just live in denial and then moan about why they aren’t progressing.

Knowledge is power, you know where the issues are which makes it easier to fix.....

Quick tip - after sharing the m n m’s in bed you shoulda smashed out 30 mins of ‘cardio’ to make use of the carbs......can’t last 30 mins (I sure as sh1t can’t) - rub cocaine over your **** - last for hours lol (or try something less drastic like mentally picturing me in a leopard skin thong)
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Haha not sure you and that leopard skin thong is gonna slow anything down you sexy biatch!
 
MrKleen73 said:
Studhorse riding that dick roll!!!!

Out of all of that and you break my heart with this huh...



Haha not sure you and that leopard skin thong is gonna slow anything down you sexy biatch!
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Lol, not sure if I take this as a compliment or a warning to double lock my doors....haha
 
Whisky said:
Lol, not sure if I take this as a compliment or a warning to double lock my doors....haha
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It won't do any good, I'm already hiding in your house...
 
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