PolishHamm3r77
Well-known member
I have been implementing the Van Wyck style as well. I am rear delt challenged and hitting them first w 2 exercises prior to a pressing movement has been ideal. Great pump! F.A.R.T.
Classic Kleen - The Road To Competition Fall 2024
- Thread starter MrKleen73
- Start date
Smont
Legend
If you wanna bounce some diet ideas around without cluttering up the thread dm me.
I'm not super active like normally but I'm still checking in and catching up on your thread every day on my lunch breaks
I don't use his programs but I pay very close attention to his exercise selections and his form tips and even tho my weight training is somewhat minimal right now, the adjustments to exercises seem to be working very well for me.
Big fan of Wyck
PolishHamm3r77
Well-known member
I have never gotten so sore from moving such little weight. ESP on chest presses. I didn’t realize how I was rolling my shoulder and not staying “locked into lat”. His vid of him facing a mirror and palm pressing himself away from the mirror made a light go off in my head. Some simple tweaks make a big difference. Devil is in the details.
MrKleen73
Legend
I had to laugh so hard at him the other day. He mentioned FART training and someone laughed and he got mad. "It's not funny, its a f_cking serious thing, very serious!" Dude the name is tongue in cheek already. You knew it when you made it up and knew if it caught on that is why it would stick. Just like Dog Crap Training... So calm down when people find it as humorous as you did when you made it up. Some of his stuff is so Old Man Closed Mindedness, to the point sometimes I just turn the video off after a he has giving the tip. Some of it is rather entertaining, but the tips so far have been pretty legit and a lot of it was stuff I stumbled on naturally and didn't realize I was doing until I tried his way method and it felt the same. I just use different wording to describe it. Some other is new to me and pretty cool. It's crazy though, he never looks like he is working when he is doing the sessions.
Here are the macros for yesterday, another day in the 2800-3000 zone. I meant to drop to 2500 but forgot and went with 3000 when I was counting how many carbs I could push into the day.
================================================================================
10/8/23 - Morning Weight 203.2 - Dropped almost 2.5lbs even with the 3000 calories. I definitely think my metabolism has sped up some over the last few weeks. If nothing else I am putting the carbs to use more efficiently.
I will be heading in to beat up my legs here in a little while then will come home and prep a lot of chicken and veggies for the week next week.
Yeah Man, I will definitely take you up on that. It is hard not to be bias looking at myself, and to be honest after adding in the mast the 36 hour fasts just aren't an option. I start getting hypo where normally I would not. So I need to lower daily calories. Plus I am on gear so I want to provide protein throughout the day anyway.
Re: Wyck - Yeah his exercise selection and form tips are on point. I am still not sure what Roll Through means on chest. I use a very stiff packed bench form and am pressing from where he ends up pressing but I just don't see the roll into it he mentions. Otherwise all the other cues for pressing I am using and have for years and am very connected with my pecs.
I will have to look at that one, do you remember the name or have the link? I would like to get his roll through concept there to see if it seems any more effective than my current form. Dude has worked with some serious monsters!!!!
PolishHamm3r77
Well-known member
PolishHamm3r77
Well-known member
Invalid Link Removed
That posted weird
That posted weird
MrKleen73
Legend
You just added the video link inside the last word of the quote. It ends with [ /quote] so if you put it before it will actually go into the quote and not your reply.
Thanks man going to watch this now.
MrKleen73
Legend
Thanks, yeah, I am already pressing like that, his rock through terminology in some of the other videos were confusing me. I was like is he starting flat backed and rolling into an arch or what does he mean. I have always instinctively tried to find the best line for mind muscle connection so some of his stuff I have stumbled across on my own. Still very valuable training tips. I am going to watch a few leg videos before going to work to see if he has anything I want to try out. The adjustments for the side raises were counter-intuitive because everything says do not swing the weights or use body english but he is prescribing it. I was really surprised by how much it hit the medial delts in a different way. I will be adding them in for sure.
PolishHamm3r77
Well-known member
So, I am trying the same things w the pressing. Sorry if I misunderstood your initial post. On-call week for work and I got called out several times last night and got home at 8:30 this am. I digress. When doing flat barbell or slightest of incline dumbbell I have been trying to “squeeze the bench” between my shoulders and still arch the back w glutes still on bench. My legs r short so only tip toes on floor can’t flat foot. As I lower the weight the head comes off the bench, trying to inflate chest and bring chest to bar and as I press the head goes back into bench like the push away from mirror. I have zero rhythm by nature. If I dance I look like an epileptic on meth. This neck motion and “rocking through” the press felt awkward and unnatural. I dropped down to just the bar and did 5 sets of 15 just trying to get this motion down. It is a work in progress. I noticed me body fatigues quickly from this “locking into lat” and “rocking through” the press motion and that aspect fails before the pecs are burnt or so it seems. I did get up to 5 sets of 135 for 15. I am rehabbing a tri and I’m gonna use that as an excuse for the skinny b!tch weight lol. But I was so sore. And was benching 225 for 6 b4 try injury. Again not breaking any PR’s at that weight either. Lol
MrKleen73
Legend
Oh man if you look at any of my weights they are abysmally low by comparison to my size and capabilities if just trying to move weight. I am kicking my own ass with very light weights now and happy I am doing it. Otherwise I would have already broken myself again with my old school training mindset. I don't care about it being bitch weight now. I see it is an advanced training methodology for hypertrophy. All of the gains, and a massively decreased injury risk profile. I wish I had known this when I was young but I probably wouldn't have been attracted to it because I wanted to be strong as hell and built as hell. Which I still want to be but the reality is training to be strong as hell beats up my already abused body. So I will settle for looking strong as hell and being aesthetic.
PolishHamm3r77
Well-known member
Same here. I’m short and what started it all was wanting a “225lb Bench Press Club” t shirt from the high school I went to. Started lifting in November 95 my senior year. Found I was able to move more weight quicker than the 2 guys I started training w. They r tall w long limbs. I’m short w short arms. Simple physics of weight having to move less distance. Hit the 225 and wanted 315. Jan 98 got 315 for 2 at 175lb and then wanted it for working weight of 6 and a 2x body weight bench max. Took 2yrs off after our daughter was born and got my 315 for 2 sets of 5 may if 2004. Never got the double body weight bench. This was all unenhanced, just whey and creatine. So I have only “ego lifted” it’s a 5’6” in reality, 6’5” in my mind kinda scenario. Lifting the way I am is almost not even enjoyable. I always cared more about the number on the bar not the mirror and the number on the scale. But it beats getting fat again lol
MrKleen73
Legend
I just learned to change the mindset from enjoying putting weight on the to increasing my intensity in the session and improving how much I can get out of each and every rep. I just put that same animal focus into those things and am able to enjoy the intensity that brings to my workouts instead. I am still working plenty hard enough to grunt or growl for that next rep. Just performing it differently to get there. Same hard intense challenge I love, just a different type of stimulation.
MrKleen73
Legend
10/8/23 - Lower Body - Tempo 4-2-1-1, Relative Intensity 1-2RIR
Spin Bike 5 minutes
Pendulum Squats - 90x10, 9, 7 - Great Pump on these.
Vertical Leg Press - 110x20, 155x15, 13 - First workset was too light after I got used to the movement so higher reps than I wanted to start at.
GHR - Body Weight 10, 8, 5 and 10 back raises to burn glutes out more.
Arsenal Single Leg Kneeling Leg Curl - 40x15, 12, 12 - I really like this machine and such a great way to make sure each leg is doing the same amount of work.
Hack Squat Calf Press - 90x 23, 19, 15 - I really need to take something to cushion my feet so I can go heavier. I wish they had an actual calf machine here. Hanging my foot off the sharp metal edge just ain't working out for me.
I am testing doing fewer exercises to keep sessions in the right time frame that I have to train. In my mind both of the last two I have done were excellent and enough stimulus to drive some hypertrophy.
My chest is sore from yesterday's session, very slight soreness in triceps, biceps and mid back. SO I would say my goal to be at or a bit above MEV right now is working. As of right now I am building up intensity and volume toward a deload my first week of maintenance so I can possibly grow from the caloric increase while lowering volume and intensity. In theory it is a sound plan!
Spin Bike 5 minutes
Pendulum Squats - 90x10, 9, 7 - Great Pump on these.
Vertical Leg Press - 110x20, 155x15, 13 - First workset was too light after I got used to the movement so higher reps than I wanted to start at.
GHR - Body Weight 10, 8, 5 and 10 back raises to burn glutes out more.
Arsenal Single Leg Kneeling Leg Curl - 40x15, 12, 12 - I really like this machine and such a great way to make sure each leg is doing the same amount of work.
Hack Squat Calf Press - 90x 23, 19, 15 - I really need to take something to cushion my feet so I can go heavier. I wish they had an actual calf machine here. Hanging my foot off the sharp metal edge just ain't working out for me.
I am testing doing fewer exercises to keep sessions in the right time frame that I have to train. In my mind both of the last two I have done were excellent and enough stimulus to drive some hypertrophy.
My chest is sore from yesterday's session, very slight soreness in triceps, biceps and mid back. SO I would say my goal to be at or a bit above MEV right now is working. As of right now I am building up intensity and volume toward a deload my first week of maintenance so I can possibly grow from the caloric increase while lowering volume and intensity. In theory it is a sound plan!
MrKleen73
Legend
Welcome Sir!!!
I honestly don't have a lot of experience with 19-Nors other than some orals. I respond very well to DMZ and SD but SD kicks my liver's ass quick @20mg a day. I do tend to get sides from a lot of things so sticking with DHT for the bulk of the anabolic driving should keep that down.
I prepped 4lbs of chicken breast in a combo of the Ghost Pepper Curry Simmer Sauce, and Spicy Tikka Masala Simmer Sauce with some stewed tomatoes, a bag of frozen onion, and pepper mix, and a bag of cut Italian green beans. Ths would have been perfect to cook some lentils in but I am trying to keep it lower carb to fit into new macro targets. I got 9 servings out of it right at 49p, 13c, 13f, per serving and will be eating that for the next few days with a little greek yogurt added in. The remainder of the carbs for the day will be with my peri-workout drink, to help with performance. Carbs will be around 150g a day.
I have also decided to stop fasting for now, at least the longer fasts. Just want to give my body some protein at regular intervals to keep things moving along. I would rather give the gear a little substrate throughout the day to use for recovery than leave it fasting while blasting. I ran over a few ideas with @Smont yesterday and we seem to be on similar mindset of how to move forward. I will be eating throughout the day, and daily. I will be keeping the daily average down to about a 800-1000 calorie deficit and let any cardio I add take care of the rest. Should be around 2000-2200 calories a day for the next 3 weeks to see where I shake out.
=================================================================================
10/9/23 - Morning Weight 203.2 Lbs - I am curious how this is going to change the curve of weight loss and what not having more static calorie and carb intake for a bit. I don't really have any guesses but expect to flatten out a bit with 200-300g of carbs removed from my days. I am sure there will be a drop over the next few days.
Today will be a cardio day, 45 minutes on the elliptical is what is planned. I will smash a carb free monster from the fridge at work and do my thing across the street. Well unless I choose to go outside and enjoy it being 85 and sunny that is, then it will be an hour+ walk but lower intensity.
Dustin07
Legend
that's the best part! Gotta enjoy the journey or the destination ain't worth it
PolishHamm3r77
Well-known member
Dad shoes. Lmao. Watched a Van Wyck video today and he was shoe shopping and his ASICS feel so much better but he was trying to buy Nikes
I’m 46 and still wear Chucks lol
Hyde
Legend
I was trying to figure out what was best for my bench. Chucks suck IMO for benching, whether you use flat feet or on your toes; they just don’t contact that well. Lifters/heeled shoes felt like they were putting me at a weird angle. Then I realized plenty of guys doing the huge multiply benches of yesteryear were actually doing it in tennis shoes like standard New Balances. If they are good enough to stabilize 800+ without a problem, and you can wear them right into the gym & leave in them, I see no reason to reinvent the wheel. It just comes down to having something you are comfortable in that doesn’t slip.
PolishHamm3r77
Well-known member
I go barefoot at home in the garage. When Pumping Iron got re-realased on DVD(early 2000’s) I saw Arnold do it and thought “well that’s different” maybe a yr later I see John Cena doin squats at what use to be World’s Gym in Haverhill Ma as WWE was in Boston that week. Asked him why and got “ ‘cause Arnold”. He talked me into trying it and I have done it since. I only saw him do it for squats. All other lifts sneakers were on. His form was so on point for all exercises it was like poetry in motion.
MrKleen73
Legend
Amen and the BearFoots don't provide any cushion at all which is what I wear for my leg days.
LOL, I haven't had a pair of these in 20+ years.
Makes sense to me!!!
Hyde
Legend
I come into the gym in my daily driver ASICS, start warming up and once I get to my activation stuff I put my Bearfoot shoes on. Then at the end I switch back to my ASICs before I leave. Things like GHR go way better with them on.
Dustin07
Legend
you guys are nuts. I haven't worn my vibrams in years. It's sauconys for bench/back/arms/cardio, my risto lifters for squats/oly, and my flats for deads. Threw the nanos away completely because even the flat LT's are better on the heels. Weekend its my ariat cowboy boots unless I'm in full dad mode or walking the dog, then back to sauconys lol. The only time I'm willing to put my feet through unnecessary abuse is when it's sandals time and even with my sandals I find the nicer reefs give a ton of padding. It's just hard to find them at a reasonable price. sometimes nordstrom rack for $19.99 but I'm not paying full retail for those bad boys.
MrKleen73
Legend
For DL specifically I think barefoot is the way to go but that leaves 0 protection for drops and the like. So Bearfoot Ursus are the next best thing. You can definitely produce more power when you feel connected to the ground.
For Squatting I use the Ursus because I have an old ankle injury that makes me tend to put my weight on the outside of my foot which causes pain in the knee. So I use the Ursus to connect me to the ground there and keep my pressure even across my foot. However I do intend to buy some Oly Lifting Shoes just to push my knees forward more and help get more tension on the quads for hypertrophy. I think they are solid enough that I will still be able to feel if I am using my whole foot or not.
Other than that my daily drivers are a basic pair of New balance Running / Walking shoes for comfort. I do have a pair of reebok cross trainers too, but they are not the Nanos, just a basic no drop but somewhat cushioned training shoe.
================================================================================
I walked for 75 minutes by the bayou yesterday, and kept my calories and carbs both nice and low. Here are where my macros ended up for the day.
Invalid Link Removed
10/10/23 - Morning Weight 202.2 - The surplus from the concert is steadily falling off with the daily caloric deficit. This will be a learning experience for me on how this goes. I haven't done a cut without fasting in a long time so I don't really know how my body weight will rest, and or drop as we move forward. A hefty deficit will do the trick for sure though.
I got up at 4:00 this morning to go to the gym but my pecs are just still sore. Like too sore for productive training. So I went back to bed, and today will be another cardio / take a walk kind of day. I will go lift tonight if my pecs are recovered otherwise I will train tomorrow. I think not having the surplus after my last 2 gym sessions has definitely affected my recovery.
Dustin07
Legend
I'm looking forward to seeing which ones you get! Everyone has strong opinions of course but liked the OG reebok lifters more than later models, and I know a lot of guys loved the Romaleos. My buddy has some DoWins and another semi old school pair he loves too.
ah you just reminded me I also had some Nano Sprints (or are they called nano speeds)... it's their running nano. much better support and padding than the regular nanos, those were similar to my sauconys, pretty decent shoes.
MrKleen73
Legend
Honestly, when it comes to the Oly lifting shoes, I just need a cheap pair with a hard sole and raised heel. I used some European low cost brand last time they were like $60 bucks and worked perfectly. Unfortunately they got wet in my garage and then were out there for a couple months growing mold and mildew while I was injured so I had to toss them out, but I never had a complaint about them otherwise, and used them for a few years.
Dustin07
Legend
I feel like the do wins and again fasters my buddy bought were around that price range when he got them. I don't remember what the Ristos cost but I've never spent a TON of money on my shoes so I have a feeling they were cheaper than the nikes are running these days. My brother and buddy both splurged on the No Bulls and love them, but I've never been able to get myself to spend that kind of money on shoes.
Dustin07
Legend
judging by the pictures online, I believe he has the classics but bought them quite a long time ago, pre covid even, so I know he didn't pay $130. He still wears them when we squat. he's about 260lbs and squats about 500lbs for what it's worth.
Invalid Link Removed
I think his do wins are better quality than my ristos. I paid more money "restoring" my ristos recently than I paid to buy them new I think. but they keep my feet planted like concrete. my reebok lifters were good at first but I feel like they wore out too quickly for what they were.
MrKleen73
Legend
Very cool those are going in the top runners list for comparison then. I actually would like to get some of the Inov8 380's that say they have a wider toe box but 210 is pretty damn pricey. Then again they should last me a lifetime if I keep them indoors. I still can't believe I forgot to bring in my other pair and then they got left out for months while my leg was injured, and all through the lockdown. What a waste of money and a decent pair of lifting shoes.
Dustin07
Legend
My truck is a shitshow and it kills me cause I'm a car guy, but I leave like 3 pairs of gym shoes and my belt in the truck 24/7. only bringing in my gym bag for fresh clothes, and then I leave a pair of golf shoes in the truck as well. with my clubs in the bed (tonneau cover). any time I actually do remove a pair of shoes or the belt, I inevitably forget it!
MrKleen73
Legend
Trust me, I understand this! I have a pair of versa grips, and a pair of cobra grips, I kept leaving my versa' in my regular gym bag and then not having them at my work gym. So I bought a pair of cobra grips for that reason. LOL
Nothing wrong with that. No need to specialize until you do something that requires you to use specialized gear. That being said, lifting shoes automatically put you in a better position for quad growth and deeper squatting so they are worth the investment at any level. Other than that I think a basic sneaker is fine for 95% of the things we do in the gym.I only wear shoes at the gym rest of the time I’m in boots. I am still rocking whatever shoe I found at Sam’s club like 3 maybe even 4 years ago
Dustin07
Legend
agreed
If I'm doing light weight hypertrophy work, cardio, or deload I don't sweat it. If i'm pulling more than 315+, I give a lot of thought to how the highly padded dad pad shoes I'm wearing are going to respond to 550lbs of weight in them.
akboom87
Well-known member
I’m still looking for the specific lift that crocs make better!
MrKleen73
Legend
akboom87
Well-known member
No wonder my brisket is not up to par!!!
MrKleen73
Legend
PS... Caption said my first brisket, it should be his last, it looks so dry!!!!
MrKleen73
Legend
10/10/23 - Cardio - Elliptical = 458 calories in 42 minutes.
Nutrition - Nice low carb day, happy with how it turned out.
Invalid Link Removed
=================================================================================
10/11/23 - Morning Weight 201.1 - Down another lb, and looking tighter.
Upper Body Training - Tempo 4-2-1-1, Relative Effort 1-2RIR - Rest 45-90 seconds
Time 4:33 AM
Arsenal Incline Press (Wide Grip) 45x12, 10, 9 - The pause in the stretch really lit me up on these!
Mega Mass Decline Chest Press - 45x11, 9, 7 - This machine has a nice stretch at the bottom and a big squeeze in the peak contraction. It is more like the old Hammer Strength Wide Chest Press I used to love.
Chest Pump was sick!!!
Arsenal lat pull 45x9, 8, 6 - This thing is just a beast, I have a hard time believing how heavy it is empty. My first warm up is just the handles... Damn good lat pulldown machine. Possibly my favorite ever! I also moved the back to after chest to give chest even more priority.
Ez bar oh tricep extension 55x11, 10, 9 - Great pump and contraction with these. The long head was fried and unbelievably pumped.
Arsenal standing lateral raises 30*11,10, 9 - I already like this machine but tried incorporating a little bit of Mike Wyck's medial delt advice into doing it and it was great!
Seated Rear DB Swings 15*19,15, 13 - Holy Hell Mr Wyck! I tried these with Mike's suggestions and really isolated the rear delts into a burning inferno. Rear delts looked fuggin sick after this! Sticking way out off of my shoulder. If I can get the medial delts as developed as my rears, I will be in good shape! I forgot how good DB swings were for rear and medial delts from doing them with Mountain Dog training but the tips from Mr. Wyck are game changers.
Dead Hang Ez Bar Curl - 60*12, 9, 8 - Another one I was reminded of from back in the day by Mr Wyck. Fugging phenominal contraction, nothing but biceps, and fugged me up in 3 good hard sets.
Single Handle Cable Triceps Extension - 40*12,10 - Wanted to add a little more triceps volume here, and had the time. Triceps pump was unreal.
Done... 6:00am - 8 exercises, 23 sets, 87 minutes
This was my first morning session andI wasn't quite sure how it was going to go but it was nice once my preworkout kicked in. Everything felt awesome in the gym, numbers were down some but that is to be expected in the AM with shorter rest periods.
I love this new gym, the fact I can get a pump and workout without a shirt, see what the heck is going on with my body and pump is just awesome. I was really pleased with my physique this morning. I am looking pretty lean at 201, abs are visible when walking relaxed now, and the fat under my pecs is tightening up a little more. The pumps were surprisingly good for as low carb as I have been and it being first thing in the morning. So I would say the cycle is officially kicking in.
Also Today was shot 4 of my cycle .75ml test e / .75 mast e - I went with 600mg this week since I accidentally hit almost 600 last week by overpulling the testosterone on my 2nd shot. This will be my dose until I raise my calories. Most likely that will be the end of the month. Just depends on progress over the next 2.5 weeks. If I get ahead I will go to maintenance earlier but I have a look in mind to reach before I change directions. I feel like starting from there will help keep me in striking distance. That way, I can have a decent maintenance period before starting prep.
Nutrition - Nice low carb day, happy with how it turned out.
Invalid Link Removed
=================================================================================
10/11/23 - Morning Weight 201.1 - Down another lb, and looking tighter.
Upper Body Training - Tempo 4-2-1-1, Relative Effort 1-2RIR - Rest 45-90 seconds
Time 4:33 AM
Arsenal Incline Press (Wide Grip) 45x12, 10, 9 - The pause in the stretch really lit me up on these!
Mega Mass Decline Chest Press - 45x11, 9, 7 - This machine has a nice stretch at the bottom and a big squeeze in the peak contraction. It is more like the old Hammer Strength Wide Chest Press I used to love.
Chest Pump was sick!!!
Arsenal lat pull 45x9, 8, 6 - This thing is just a beast, I have a hard time believing how heavy it is empty. My first warm up is just the handles... Damn good lat pulldown machine. Possibly my favorite ever! I also moved the back to after chest to give chest even more priority.
Ez bar oh tricep extension 55x11, 10, 9 - Great pump and contraction with these. The long head was fried and unbelievably pumped.
Arsenal standing lateral raises 30*11,10, 9 - I already like this machine but tried incorporating a little bit of Mike Wyck's medial delt advice into doing it and it was great!
Seated Rear DB Swings 15*19,15, 13 - Holy Hell Mr Wyck! I tried these with Mike's suggestions and really isolated the rear delts into a burning inferno. Rear delts looked fuggin sick after this! Sticking way out off of my shoulder. If I can get the medial delts as developed as my rears, I will be in good shape! I forgot how good DB swings were for rear and medial delts from doing them with Mountain Dog training but the tips from Mr. Wyck are game changers.
Dead Hang Ez Bar Curl - 60*12, 9, 8 - Another one I was reminded of from back in the day by Mr Wyck. Fugging phenominal contraction, nothing but biceps, and fugged me up in 3 good hard sets.
Single Handle Cable Triceps Extension - 40*12,10 - Wanted to add a little more triceps volume here, and had the time. Triceps pump was unreal.
Done... 6:00am - 8 exercises, 23 sets, 87 minutes
This was my first morning session andI wasn't quite sure how it was going to go but it was nice once my preworkout kicked in. Everything felt awesome in the gym, numbers were down some but that is to be expected in the AM with shorter rest periods.
I love this new gym, the fact I can get a pump and workout without a shirt, see what the heck is going on with my body and pump is just awesome. I was really pleased with my physique this morning. I am looking pretty lean at 201, abs are visible when walking relaxed now, and the fat under my pecs is tightening up a little more. The pumps were surprisingly good for as low carb as I have been and it being first thing in the morning. So I would say the cycle is officially kicking in.
Also Today was shot 4 of my cycle .75ml test e / .75 mast e - I went with 600mg this week since I accidentally hit almost 600 last week by overpulling the testosterone on my 2nd shot. This will be my dose until I raise my calories. Most likely that will be the end of the month. Just depends on progress over the next 2.5 weeks. If I get ahead I will go to maintenance earlier but I have a look in mind to reach before I change directions. I feel like starting from there will help keep me in striking distance. That way, I can have a decent maintenance period before starting prep.
Dustin07
Legend
awesome throwdown today homie! that's some serious weight you're holding to be abalicious already 
like this?
Invalid Link Removed
like this?
Invalid Link Removed
MrKleen73
Legend
Yeah, it was cool, there was only 1 other person there for about the first hour then about 6 of us by 6:00AM. So no waiting on anything. Considering adding in some supersets to get things even quicker.
This is the video I watched of him doing the rear delt swings.
Invalid Link Removed
Thanks, yeah I am pretty excited with the direction I am heading. I think when I do post up some progress pics I will have some noticeable changes for sure. Also will have a better camera angle so we can actually see my delts and pecs better. They disappeared in the first set of progress pics. I am trying to decide if I am going to do progress pics this weekend or hold out until the end of the month so there will be obvious differences and not differences you have to look for.awesome throwdown today homie! that's some serious weight you're holding to be abalicious already
like this?
Invalid Link Removed
The above video has the way he showed and it is friggin awesome. I bet this would be pretty good too, but the other one looks like it probably targets or isolates the rear delts even more working at the angle they get worked just going off of how changing the path of the dumbell to back and out is what really lit them up.
Dustin07
Legend
Thank you for posting that! I have never once in my life thought of doing that and it looks phenomenal. I might try to fit them in today post bench. I tried some sitting at my desk while watching the video and I think I understand the rom.
MrKleen73
Legend
You will feel the line of the pull of your rear delt, that is why he swings it low a couple times before he starts repping it. He is finding his natural tension line. Once you are on that line it lights up like a 2 million candle power search light. He has something very similar he does for medial delts I tried the other day and they lit up like they were on fire too!
BennyMagoo79
Well-known member
MrKleen73
Legend
I just sent the promoters for the shows I am looking at for next year emails to ask if they are doing them next year around the same time so I can plan out my approach based on the actual dates. There are 2 in Tx in October, 1 in Nov, and 1 in Dec besides Nationals which you obviously have to be qualified for.
PolishHamm3r77
Well-known member
Just did the dead hang EZ bar curl myself. Pump is BIBLICAL. Nice to see you chewed up todays workout and spit it out. All gas no brake Mr Kleen!!! Nice!!!
MrKleen73
Legend
Yeah, those a serious, I really like them!
==============================================================================
10/11/23 - Nutrition Macros
Invalid Link Removed
==============================================================================
10/12/23 - Morning Weight 198 on the dot! - That's a 3lb drop from yesterday. I would say the deficit and lower carbs are working well. Definitely depleted. Looked lean and tight this morning. Definitely felt the depletion during my leg session this morning.
Lower Body - Tempo 4-2-1-1, Relative Effort 1-2RIR
Start Time 4:38 AM
General Warm Up - Spin Bike 5 minutes - I pushed just enough to have a leg pump when done to loosen and warm the knees up.
Lying leg curls - 75*16, 12, 10 - Nice Burn on these, first set took it out of me and that let me know how depleted I am. Great Pump from these.
Pendulum Squats - 80*8, 7, 6 - I had to lower the weight on these to get in the reps I was looking for. Low carb and calories were beating me up today. Great Pump and awesome work done here even with the lower weight.
Walking Lunges - 20*8, 7, 7 - These were brutal by this time in the workout.
GHR - BW*8, 6 - I did not do a 3rd set because I knew there was no way I was getting at least 5 reps.
Leg Press Calf Press - wide stance 240*15, 15, close stance 10 - I decided to move over to the leg press and see if it would be any more forgiving on my feet. I forgot to take a regular pair of shoes with me to the gym. Definitely got a better calf workout here. My calves have just been steadily growing since I started minimally training them a couple months ago. Now they are big enough that they stretch the lower leg of my jeans to the point you can see them flex with every step. I have to push them down off my calf every time I get up to start waling or they will look like high waters, and no, I do not wear skinny jeans. LOL
Completed 5:57 - 10 work sets 75 minutes
Notes - Whew! Today was a hell of a workout. I won't lie, it was a hard session. Being depleted and working legs just sucks, but I still put in a lot of effort. I am trying to cut down exercises for lower body and try to do things that hit more parts in one shot. I feel like something like this will be great to do just above MEV to get a little growth, but leave extra recovery for shoulders and chest.
Considerations - Calories may be just a little low right now. I am going to give it a little more time to see how things shake out so I get better at burning fat for energy most of the day. If that doesn't help out then I will bring calories up a couple hundred a day. I have a feeling I will adapt over the next week.