Classic Kleen - The Road To Competition Fall 2024

[MrKleen73]

The adductors closer to impress size is a great idea! Definitely seems like some good ideas and a great move on your part - it doesn’t matter how big or lean you are if the judges can’t see it well!

Agreed, so now we are in the middle of another dilemma, well more of a decision. Since we discussed my bodyfat percentage and i mentioned my worry over the fat on my back my coach revisited his projected numbers and thinks we can make the weight limit for the Classic as well. He wants me to compete in both classes if I can make it happen. He said he understands if I can't make it work financially but that he thought i have a very good chance of going pro in either category and he would like to see me double my chances. Going to discuss with the wife if we can manage the extra 500 in entry fees. I imagine we will suck it up and make it happen but have to have the wife buy into it first. Definitely looking forward to it and even more excited with Pat's response to my updated poses. He said "Wow, you look so good Bro! I think you will be my first pro!" So I am pretty stoked.

Lower back is feeling a decent bit better, not quite there yet but maybe 75%, so just a little stiff right now but not too bad otherwise. I did cardio last night on the recumbent bike to keep my lower back safer and less taxed. It was a challenge for sure maintaining heart rate on the bike but I managed.

 

[MrKleen73]

Well, it is official, the wife and I agreed we might as well go all in if we are going in at all. So I will be competing in both Masters Bodybuilding and Master's Classic Physique, at least for the first show. We also moved the show to the Texas Classic Super Show on Aug 9-10. Once I get my placings and rankings we can decide if I should go into both classes for the Nationals, if coach thinks I have a good shot at both we will do both, if I am a little smaller and should just stick to Classic then we will do that. Currently he thinks I have a great shot at both.

Previously he was expecting me to get on stage in the low to mid 190's, now he said hitting 187 for the Classic should not be a problem. If you look back to the beginning of this log you will see that I chose to start with Classic and thought that is where I would fit best after a couple cycles. I assumed I could just come in at the top of the weight class and have a good shot. So I am actually pretty happy with this development because it means my assessment of the situation, and what I would gain back this year was pretty spot on. It also means I will be near the top of the weight class, which is great.

 

[Dustin07]

Dude is definitely in pretty good condition but I think my legs are better, and have a lot more separation.

He looks great but I do have a sneaking suspcicion that even as your conditioning improves you're going to present more mass in the calves, hammies, and glutes tbh. I love his side bicep pose, but again, I think the mass you're holding will show really well as you continue to lean up.

this pic here I think really highlights how well the pecs are rounding out and the abs getting cut in. also in your last few poses it looked to me like the biceps are looking more and more symmetrical.

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[MrKleen73]

He looks great but I do have a sneaking suspcicion that even as your conditioning improves you're going to present more mass in the calves, hammies, and glutes tbh. I love his side bicep pose, but again, I think the mass you're holding will show really well as you continue to lean up.

this pic here I think really highlights how well the pecs are rounding out and the abs getting cut in. also in your last few poses it looked to me like the biceps are looking more and more symmetrical.

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Agreed, this is my favorite new shot from the posing. I think it makes the most difference in presentation out of everything we did in my opinion. In 5 more lbs this is going to look night and day different.

Speaking of LBS, I woke up at 200.4 this morning, even though Proviron is not supposed to be very anabolic, I seem to be holding onto weight a little more this week. Then again it could just be I can not push cardio quite as well this week. My back is definitely healing but I sure wish it would go faster. I would like to be able to open the throttle back up a little on cardio. Trying to figure out what I am going to do for legs today. Not sure I want to try any pressing or squatting while I am right here on the edge of recovering. Contemplating some BFR work for quads, calves, and calf, then maybe some Good Girls. Then again, I think I will try to press but stay at about a 2-3RIR, and in the 15 rep range or something. I will have to feel it all out. I want to stimulate as much as possible without causing any lower back issues. I will figure it out, if anyone has any other ideas that might help me get a solid leg session in while protecting the lower back and not overstressing it by all means throw some suggestions out.

Here is my session from yesterday, I was trying to be careful, kept everything very slow and controlled, long pauses in the stretched position, just putting in work as safely as I could figure out how to do. I ended up having a great session.

Chest & Biceps - Monday, Jun 24, 2024 at 8:03pm

Incline Chest Press (Machine)
Set 1: 140 lbs x 12 @ 8.5 rpe
Set 2: 140 lbs x 8 @ 8.5 rpe
Set 3: 140 lbs x 6 @ 9 rpe
Set 4: 140 lbs x 2 @ 9 rpe [RP]

Iso-Lateral Chest Press (Machine)
Set 1: 85 lbs x 10 @ 7.5 rpe
Set 2: 85 lbs x 10 @ 8.5 rpe
Set 3: 85 lbs x 7 @ 10 rpe
Set 4: 85 lbs x 3 @ 8 rpe [RP]

Chest Press (Machine)
"Neutral converging close grip machine to replace cable press due to lack of availability."
Set 1: 125 lbs x 10 @ 9 rpe
Set 2: 105 lbs x 13 @ 9 rpe
Set 3: 105 lbs x 10 @ 10 rpe [Failure]

Chest Fly (Dumbbell)
"Arms stayed outside shoulders for constant tension super deep stretch with 2 second pause"
Set 1: 30 lbs x 10 @ 9 rpe
Set 2: 30 lbs x 8 @ 9 rpe
Set 3: 30 lbs x 6 @ 10 rpe

Spider Curl (Dumbbell)
Set 1: 30 lbs x 10 @ 7.5 rpe
Set 2: 35 lbs x 10 @ 10 rpe
Set 3: 30 lbs x 10 @ 9.5 rpe

Bicep Curl (Dumbbell)
"One arm at a time"
Set 1: 25 lbs x 10 @ 9 rpe
Set 2: 25 lbs x 9 @ 9 rpe
Set 3: 25 lbs x 8 @ 10 rpe

 

[akboom87]

Seems like everyone’s Back is giving them issues! Looking great man, hopefully you can start getting some relief on the back and get your cardio back at it.

 

[Dustin07]

Seems like everyone’s Back is giving them issues!

<knocks on wood>

 

[MrKleen73]

The challenges just keep rolling in. I have to drive back up to Dallas tomorrow to set up another deposition at our new office so that is fun... Luckily I won't have to do anything but cardio tomorrow but still it is going to make things a little more challenging. Unfortunately how this one is scheduled, I won't really get much opportunity to get OT, which is really helpful. I am hoping we can get them to open early so I can do it Thursday morning instead of tomorrow afternoon, it will allow me to accrue more hours for the week. If I am going to be inconvenienced, I want to at least benefit from it somehow.

I also have to do a trial set up in Louisiana now the weekend before my show... UGH... Should be fun. Cutting things nice and close to the start of peak week.

I realized that although we can probably get to 187 before the nationals, I just asked coach if he thought we would have time to get me to 187 before the 10th. He said not to worry we are about to turn up the heat, to get the job done. I have a feeling I may have to go into that contest as flat as a pancake just to make weight for classic. We shall see, the challenge is definitely afoot. That leaves me 6 weeks and 3 days to drop 13.4 lbs. So will definitely be cutting things very close. Of course I do expect another whoosh here soon and hoping to see 198 by the weekend if not sooner. That will really help close the gap. I expect a drop in calories or an increase in cardio or both to get to those numbers.

=====================================================================

Well I meant to post the above yesterday. I am on my way to Dallas again today. Luckily today is a cardio only day so I will be able to get that in.

Good News! I broke into the 198 ground overnight. I was a fasted 198.2 this morning. So happier with an 11 pound loss in the next 6 weeks than a 13lb losss in the same time! Not going to post my progress pics because they kind of suck. LOL Today was my first time doing them when I couldn't see myself on screen to try to get in good position. Plus the new positioning of my legs had me a little off this morning. Posing is definitely going to take a higher priority at 3-4 times a week at least at first. I plan to do some posing tonight at the hotel gym, or in my room. Whatever it takes to get in some practice and hopefully start to see some nice improvements. Here are a couple shots that actually came out decent.

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The thigh and abs shot is so-so practicing leaning forward a bit but it gathers up my loose skin and covers up detail. I have not worked on this with coach yet, he may have me stand up more tall like I usually do, I think it looks much better. Also abs were hard to control because I was half shouting Shoot when I wanted the camera to take the picture and it kind of made them relax and fall out a bit. Still even with sticking out you can see my abs pretty well from the side in the triceps shot. Things are coming together.

 

[Dustin07]

Still even with sticking out you can see my abs pretty well from the side in the triceps shot.

100% was my first thought, again it looks to me like the abs are getting sliced and diced!! really looking forward to seeing what "turning up the heat" entails for you, things are getting inspirational in here!!

 

[gphagan1]

The challenges just keep rolling in. I have to drive back up to Dallas tomorrow to set up another deposition at our new office so that is fun... Luckily I won't have to do anything but cardio tomorrow but still it is going to make things a little more challenging. Unfortunately how this one is scheduled, I won't really get much opportunity to get OT, which is really helpful. I am hoping we can get them to open early so I can do it Thursday morning instead of tomorrow afternoon, it will allow me to accrue more hours for the week. If I am going to be inconvenienced, I want to at least benefit from it somehow.

I also have to do a trial set up in Louisiana now the weekend before my show... UGH... Should be fun. Cutting things nice and close to the start of peak week.

I realized that although we can probably get to 187 before the nationals, I just asked coach if he thought we would have time to get me to 187 before the 10th. He said not to worry we are about to turn up the heat, to get the job done. I have a feeling I may have to go into that contest as flat as a pancake just to make weight for classic. We shall see, the challenge is definitely afoot. That leaves me 6 weeks and 3 days to drop 13.4 lbs. So will definitely be cutting things very close. Of course I do expect another whoosh here soon and hoping to see 198 by the weekend if not sooner. That will really help close the gap. I expect a drop in calories or an increase in cardio or both to get to those numbers.

=====================================================================

Well I meant to post the above yesterday. I am on my way to Dallas again today. Luckily today is a cardio only day so I will be able to get that in.

Good News! I broke into the 198 ground overnight. I was a fasted 198.2 this morning. So happier with an 11 pound loss in the next 6 weeks than a 13lb losss in the same time! Not going to post my progress pics because they kind of suck. LOL Today was my first time doing them when I couldn't see myself on screen to try to get in good position. Plus the new positioning of my legs had me a little off this morning. Posing is definitely going to take a higher priority at 3-4 times a week at least at first. I plan to do some posing tonight at the hotel gym, or in my room. Whatever it takes to get in some practice and hopefully start to see some nice improvements. Here are a couple shots that actually came out decent.

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The thigh and abs shot is so-so practicing leaning forward a bit but it gathers up my loose skin and covers up detail. I have not worked on this with coach yet, he may have me stand up more tall like I usually do, I think it looks much better. Also abs were hard to control because I was half shouting Shoot when I wanted the camera to take the picture and it kind of made them relax and fall out a bit. Still even with sticking out you can see my abs pretty well from the side in the triceps shot. Things are coming together.

Man things are full steam ahead…..glad you and your wife was able to swing the extra fee, because obviously your coach sees he has a winner in you, and anything you can do to compete as much as possible, gets you that much closer to being a pro. That has a good ring to it “Pro”. The tweaks on your posing really has brought out your strengths even more, and I actually think once you shed that last little bit of fat, overall you have more mass than the other guy, and would beat him. Glad the back is improving, and hopefully your schedule will cooperate so your not too stressed out when it’s time.

 

[BennyMagoo79]

Jeez that last drop has really highlighted your abs!

 

[Hyde]

Don’t sweat the Louisiana work the weekend prior.

This is almost like the norm, having some important work thing very close to a contest, for many folks. Most people have real jobs in the real world, so what you see at contest happened in spite of that - if they can do it & make it work out fine, you know you can too! Personally, I used to dread stuff like that, but have actually found it helps take your mind off of the process somewhat - it can actually possibly lower your stress. I can’t tell you the number of special work projects I’ve done in the middle of a water cut over the years.

 

[dapack]

Looking solid. Think doing both and classic physique is a good idea. Hard doing multiple classes in one show but I know you can pull it off.

 

[MrKleen73]

100% was my first thought, again it looks to me like the abs are getting sliced and diced!! really looking forward to seeing what "turning up the heat" entails for you, things are getting inspirational in here!!

Well, my new macros and caloric intake are for sure a big part of that. We dropped almost 300 calories, the drops were getting into the 100-120 a week for a little bit.

Meal Plan 1985 (from 2231 Calories) 167g Carb, 261g Protein, 39g Fat - first intentional drop of protein since the beginning of the cut when we dropped some flank steak off. Now were down another oz of beef and 3 oz chicken

Upcoming changes to gear:

• Test E 100mg/EOD (350mg/wk)
• Mast E 150mg/EOD (525mg/wk) - begin Tren A 30mg/EOD (105mg/wk) July 1 - begin caber 0.5mg E5D when tren added
• 50mg Proviron

Man things are full steam ahead…..glad you and your wife was able to swing the extra fee, because obviously your coach sees he has a winner in you, and anything you can do to compete as much as possible, gets you that much closer to being a pro. That has a good ring to it “Pro”. The tweaks on your posing really has brought out your strengths even more, and I actually think once you shed that last little bit of fat, overall you have more mass than the other guy, and would beat him. Glad the back is improving, and hopefully your schedule will cooperate so your not too stressed out when it’s time.

Thanks, yeah, I am getting more excited by the day. I notice a little something new every day. I was kind of reassuring my coach my posing would get better yesterday, he told me to relax, I am doing fine, and that it will all come along. Hard to stay out of your own head and not start second guessing things. I want this to go so well, and of course don't want to let my coach down either. It was nice to have him reassure me, and kind of tell me not to be too hard on myself without actually saying it.

Jeez that last drop has really highlighted your abs!

Thanks, yeah the difference from the side is silly. We are getting into the area where it becomes obvious how good my abs are. I have not been training them much at all to avoid waist growth, but going to start doing 100's and vacuums to start cinching it in more. By the time this cut is done there will be close to an inch between the deepest lines in my abs, and they will stick out from the side noticeably when flexed.

Don’t sweat the Louisiana work the weekend prior.

This is almost like the norm, having some important work thing very close to a contest, for many folks. Most people have real jobs in the real world, so what you see at contest happened in spite of that - if they can do it & make it work out fine, you know you can too! Personally, I used to dread stuff like that, but have actually found it helps take your mind off of the process somewhat - it can actually possibly lower your stress. I can’t tell you the number of special work projects I’ve done in the middle of a water cut over the years.

Yeah, I am not stressing it too much. It will be all go that week with the set up but that is just more activity to burn fat. My only concern is sometimes those days go pretty long depending on the attorney group so getting in training on those days could be challenging. At least Lafayette is a decent size town so finding a gym should not be an issue. Otherwise as mentioned, I think it will be a good distraction.

This trip today was supposed to be a quick one but the attorney told me the deposition is likely to last half the day, and possibly into the evening. So I will definitely be getting more OT which is great, I need it to pay for everything. Just hope it doesn't go too long because I do still need to train today. Originally I thought I would be pulling in at home around 3, eating then going to the gym shortly after. Now I have no clue when I might be getting home but at least the attorney said her original flight is scheduled for 2:00 So I imagine they hope to be done around noon. About to check and see if they have a microwave here to heat up some food, if not then make a shake. It's cool to get paid for driving since I enjoy it, makes the last part of my day go by easy, listening to my music loud and just chilling in the car.

Tonight is shoulders, triceps and cardio but here we are at almost 2:00PM with not sign that they are almost done. So I am not sure how long this will go and if I will be home tonight in time to train. It is even possible that I will need to stay here if it is too late when they finish up. I don't think I want to be driving home from here at say 8:00-9:00PM or something. If I do I definitely will not be training today which will suck but coach told me not to trade sleep for training if I am that strapped to make a choice. So that is what it is.

I have also figured out part of what is triggering my back issues to flair up. It is the constant sitting while driving up here. It got inflamed just after I got back from my Florida trip, then after my last Dallas trip, and it started to feel rough after the drive up yesterday and is a little inflamed now. So hoping I can get a couple of weeks of no traveling.

 

[Hyde]

Yeah, I am not stressing it too much. It will be all go that week with the set up but that is just more activity to burn fat. My only concern is sometimes those days go pretty long depending on the attorney group so getting in training on those days could be challenging. At least Lafayette is a decent size town so finding a gym should not be an issue. Otherwise as mentioned, I think it will be a good distraction.

I gotchu! Big Poppa’s in Lafayette - the Bugez said it was one of the best old school bodybuilding gyms he’s ever been to!

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Watch that video whenever you have time; this is one of those kid in a candyshop gyms for a true meathead.

 

[MrKleen73]

Nice, that gym looks fire. I didn't make it to the gym yesterday. My lower back was in pain from all the driving, then the constant up and down of building out the IT setup for the deposition and then right back into a car. I was eating ibuprofen to manage things so I wasn't in bad shape this morning. It worked somewhat, I am not aching as bad as yesterday, but I am tight and my neck and trap are tight from sitting off of one side to keep the dull pain out of my back on the drive.

Today will be a make up session for Shoulders and Triceps, then I will get into Hams and Back tomorrow pushing Arms until Sunday. Hopefully recovery will be good enough to be right back on track with chest and biceps on Monday.

 

[MrKleen73]

@Hyde, thanks for the gym recommendation! I will have to check this place out if convenient to where I will be.

 

[gphagan1]

Nice, that gym looks fire. I didn't make it to the gym yesterday. My lower back was in pain from all the driving, then the constant up and down of building out the IT setup for the deposition and then right back into a car. I was eating ibuprofen to manage things so I wasn't in bad shape this morning. It worked somewhat, I am not aching as bad as yesterday, but I am tight and my neck and trap are tight from sitting off of one side to keep the dull pain out of my back on the drive.

Today will be a make up session for Shoulders and Triceps, then I will get into Hams and Back tomorrow pushing Arms until Sunday. Hopefully recovery will be good enough to be right back on track with chest and biceps on Monday.

Yeah, a lot of driving kills my back and neck. Hopefully everything loosens up today.

 

[MrKleen73]

Yeah, a lot of driving kills my back and neck. Hopefully everything loosens up today.

Hitting the ibuprofen to try to bring it back down as soon as it started to wear off the ache in my neck came back. If that continues I will likely swap my arm workout for shoulders and triceps today then hit shoulders and triceps tomorrow or Sunday. Otherwise I know some of the shoulder stuff will hit my neck / trap area that is really tight and uncomfortable right now.

 

[Hyde]

Hitting the ibuprofen to try to bring it back down as soon as it started to wear off the ache in my neck came back. If that continues I will likely swap my arm workout for shoulders and triceps today then hit shoulders and triceps tomorrow or Sunday. Otherwise I know some of the shoulder stuff will hit my neck / trap area that is really tight and uncomfortable right now.

Really focus on opening things up in your shoulder girdle & tspine before you smash your shoulders too hard, if you are feeling locked up. Better to accomplish less total work of higher quality and not get hurt than suffer lousy ROM/contractions because you are bound up.

 

[MrKleen73]

Really focus on opening things up in your shoulder girdle & tspine before you smash your shoulders too hard, if you are feeling locked up. Better to accomplish less total work of higher quality and not get hurt than suffer lousy ROM/contractions because you are bound up.

Great point @Hyde, any recommendations of what you would do to open up in this situation? I trust your injury prevention / warm up / activation knowledge better than my own. I have a decent warm up that works well to warm up the area but not really much for loosening it up much outside of normal stretching stuff.

 

[Hyde]

Great point @Hyde, any recommendations of what you would do to open up in this situation? I trust your injury prevention / warm up / activation knowledge better than my own. I have a decent warm up that works well to warm up the area but not really much for loosening it up much outside of normal stretching stuff.

I have a handful of drills that I like, but the simplest thing to teach to an experienced lifter who understands how to feel their body/muscles well already like you is just to grab a band ideally or cable w/ rope attachment from an elevated/overhead choke point and go into an overhead tri extension grip.

Let the band/cable pull your hands & upper arms backwards as you try to wiggle your head forwards. You can kind of pulse a lat pullover here to aid warming/loosening the lat/tri tie-in. Then eventually start doing some overhead tri extensions (keep these light, 20 rep stuff to get the shoulder girdle and tris lubed).

I also like to reach my arm straight back like a super wide pec fly, letting it distract my arm from the socket and rotate my pec away from the band/lean into the pec stretch. Follow these up with some quick light band/cable one arm chest presses to further warm the front of the shoulders.

Also do some pull aparts or Facepulls, couple easy sets of 20 focusing on trying to access max ROM from the rear delt.

I like this stuff much more than using a PVC pipe because that feels more like forcing into positions initially while bands/cables gently pull you and you can increase tension by gradually adjusting body position/distance.

 

[MrKleen73]

I have a handful of drills that I like, but the simplest thing to teach to an experienced lifter who understands how to feel their body/muscles well already like you is just to grab a band ideally or cable w/ rope attachment from an elevated/overhead choke point and go into an overhead tri extension grip.

Let the band/cable pull your hands & upper arms backwards as you try to wiggle your head forwards. You can kind of pulse a lat pullover here to aid warming/loosening the lat/tri tie-in. Then eventually start doing some overhead tri extensions (keep these light, 20 rep stuff to get the shoulder girdle and tris lubed).

I also like to reach my arm straight back like a super wide pec fly, letting it distract my arm from the socket and rotate my pec away from the band/lean into the pec stretch. Follow these up with some quick light band/cable one arm chest presses to further warm the front of the shoulders.

Also do some pull aparts or Facepulls, couple easy sets of 20 focusing on trying to access max ROM from the rear delt.

I like this stuff much more than using a PVC pipe because that feels more like forcing into positions initially while bands/cables gently pull you and you can increase tension by gradually adjusting body position/distance.

Awesome thanks, I was thinking of the band work with the triceps overhead, and thought that would be a good one, so I was on the right track there. I will do this today and see how i feel after warming up. If still too tight to do without worry of increasing the issues, I will just replace the session with arms and do shoulders and triceps in a day or two.

 

[Hyde]

Awesome thanks, I was thinking of the band work with the triceps overhead, and thought that would be a good one, so I was on the right track there. I will do this today and see how i feel after warming up. If still too tight to do without worry of increasing the issues, I will just replace the session with arms and do shoulders and triceps in a day or two.

It’s important that your activity level stays high for the diet, and that you are stimulating your muscles to keep them around as well as maintain optimal connection to them for better posing, but the truth is the training is the least important part right now in your prep. Stay active, follow the diet & cardio, take your drugs, get sleep, and pose. All of those are more important than your lifting at this point.

 

[MrKleen73]

I agree 100%! I am so unlikely to build anything right now even if I wasn't hurt. Calories are now below 2000 and I am burning an average of 600-700 calories daily via cardio according to the elliptical. Coach actually said I could switch over to a 4 day lifting week but just add more volume to those days if recovery got too low. I think I may ask him to give me a sample of how he would want me to split that up. I think if I can just get this neck and lower back issue to get a little better I would be fine continuing with the 5 days but if I can't get tings to cool back down it will be rough. I am going to let my boss know I would really prefer not to be sent again for at least 2 weeks. Plus I know I have to go to Denver for 5 days at the end of July to move everyone back out of the temp space into the newly redecorated and rebuilt floor we have for them. So I know that will be nice and taxing but at least I won't be stuck in a car for 10-12 hours over a 24-36 hour period. I also know now that if I have to drive like that again I need to take ibuprofen proactively about an hour before the trip to keep inflammation from ever creeping up high enough to really be an issue. Like you said I am not likely to gain muscle right now so not too worried about blunting some of the inflammation from training compared to not being able to train, or more importantly get my cardio in as needed.

 

[MrKleen73]

Here are some shots from this mornings check in. Happy with how I look up about 1 lb to 199.4, it keeps bouncing around but ends up lower every week. I have decided at least for a week to slow down the pics, contemplating waiting and putting up a reveal / comparison once I match my previous low of 194.5. Of course the big difference there would be that in those pics I was full at close to 300g of carbs a day, and now I am just over half of that. So anything we see to compare will look vastly different once full of carbs again. I can definitely see my legs are improving in condition, I can see some striations and feathering coming into the vastus medialis and vastus lateralis. Definitely some posing improvement for not being able see myself posing. Going to do a 20 minute session today in the posing room will video it and maybe pop up some stills if I get some great shots. Then we can wait a week or two and have something bigger to reveal for comparison on improvement in condition and posing.

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[Hyde]

How are your glutes coming in? Are they going to hold on longer than anything else you think? General shape is definitely looking leaned out.

 

[MrKleen73]

How are your glutes coming in? Are they going to hold on longer than anything else you think? General shape is definitely looking leaned out.

Upper glutes have some striations going down a little below the midpoint of the outer glute when flexed, bending over at the waist, or standing back up, lower glutes / ham tie ins have just a bit of fat that needs to come off, and the skin needs to tighten up a little. I think they will be fine for sure for nationals, and pretty decent for the first show in 6 weeks. I am definitely softer than I want to be this close to that first show but we can make a lot of headway in 6 weeks and still bring in a pretty damn impressive package. We are at the point where 1 lb lost makes a noticeable difference and 5lbs is a huge difference. If we choose to move on to compete next year I will make sure we stop the bulk a little earlier, or throw a minicut in to make sure things stay nice and tight nowhere over 15%, I feel like we could have probably started maintaining somewhere around 215, and just leaned up while building a little more muscle from there. Either way if I get pro in Classic then that will be what I compete in. I don't know that I want to push another cycle big enough to push the size to compete in Bodybuilding. I could see me competing in classic with low to moderate doses of test and masteron, at least up until prep anyway. I expect I will be at the top of the Classic weight class or pretty close to it at stage weight this year.

 

[Segansational]

Dude, your quads are looking great! Lots of musculature visible on all those front poses.

 

[MrKleen73]

Dude, your quads are looking great! Lots of musculature visible on all those front poses.

Thanks man, they have really started showing some separation while holding on to some good size.

Just finished up a Chest and Biceps workout, I will post it up later, but it was a good session. I had to push the pace so I got everything done in one hour. I did a couple sets of cable chest press I did not document because they just weren't working for me today in that gym. The cables are too close together on this functional trainer to get a good angle, and if I tried to do them seated the seat would slide back a little every time I would start to press out of the bottom. It all felt wrong and like I could injure myself so I just beat my own ass on the DB flies. Great session overall, and so far everyone who has seen me with a pump has been surprised how different my body looks with a pump. Just imagine if I had carbs in me.

We added 30mg of Tren Ace EOD starting today, as well as 200mg of P-5-P a day. Not exactly sure what to expect from 105mg of tren a week but it should be enough to turn down the muscle catabolism, and just a little more fat burning. Plus 105mg of extra anabolic activity to assist with what is going on.

Weight has been stuck at 199.2-199.4 for a few days. I could really use a whoosh right about now to show me we are still on target for hitting 187 by the show. Then will have to decide if it doesn't look like we will make it whether or not to push it until the 24rth, or only compete in the Bodybuilding class. Honestly I would assume worst case we go keto for a week leading up to the show and then just refeed me with some 5 Guys and see what I can fill back up with. Who knows, but I am sure things are going to get a lot more interesting around here. I do feel like I am still tightening up, and do think even though the Proviron does not have much anabolic effect that it is helping me store more carbs in the muscle. When I added it the drops slowed down a bit.

I will be heading to the gym later for cardio and will toss another posing session in before hand. Should also help deplete the muscles a bit before hitting the cardio.

 

[Hyde]

If you have to go keto and pull the salt, you will strip 10lbs of water just like that. Don’t sweat; as long as you are tough enough to walk the path the weight cut is already in the bag.

All of the challenge lies in your coach getting you filled but not spilled after that, which is exactly what you pay him for - his past experience landing people for contest.

 

[MrKleen73]

If you have to go keto and pull the salt, you will strip 10lbs of water just like that. Don’t sweat; as long as you are tough enough to walk the path the weight cut is already in the bag.

All of the challenge lies in your coach getting you filled but not spilled after that, which is exactly what you pay him for - his past experience landing people for contest.

All great points, I am doing my best to stay out of my own head, but as you said the weight cut can happen regardless, and I am not likely to lose muscle during that time either so it should work out pretty well. I am not sure if we will see any more refeed meals before then, or not. So things should be interesting coming up on the show in 6 weeks. I am definitely excited for the next phase in this transformation, going from lean to ripped is going to make a huge visual difference.

 

[MrKleen73]

7/2/24 - Fasted Weight 199.4 - The scale is just stuck here right now. We did add an oral last week, and low dose tren this week so it could have something to do with those additions but it sure would make me feel a little better to see the weight come off of this plateau.

We dropped another 60 calories this week, increased fat, and cut carbs back a bit.
My new macros are:
100g carbs
262g protein
53g fats

I have been doing my best with cardio but my lower back seems to get in the way of getting really intense cardio going on. At least 2 of my last 4 sessions I have had to change the cardio equipment as I went along to keep my back safe when it started getting aggravated. Yesterday I tried something new and put the treadmill on the random setting at the top level and it helped a bit with the constant change of the angle I was walking on. I did have a hard time keeping my heartrate elevated where I needed it with that setting but it was much more comfortable. So going to try the hill setting tonight, put it on interval, and set it up so my low incline period is still pretty high, and the high incline period is pretty much capped out at the top. I think this will help me get my heart rate up. Also coach told me he always has a problem getting his heart rate up the deeper he is into prep because his heart is just getting in such good shape that it takes a lot more effort to get there and as long as I feel like I am pushing myself I should be good.

Other than the weight sticking at 199.4, I do feel like I am making progress, because I seem to look tighter every couple of days even if the weight doesn't drop. However this is the most days in a row my weight has been consistently the same in a very long time. Normally some fluctuation. Kind of crazy to step on the scale and see 199.4 for basically a whole week straight.

 

[SkRaw85]

Macros perfectly dialed in at 199.4

I can’t get over those quads man, looking sick!

 

[Dustin07]

in completely unrelated news, "The Sign" by Ace of Base was the No song in 1994. I wouldn't look up the rest of the top 40, it's pretty disappointing lol

 

[Hyde]

Trust the process. It’s not about getting lighter; it’s about getting leaner. If you think 100mg of Tren isn’t going to add/hold fullness, you would be mistaken!!!

The weight can be shed temporarily when it’s time. If I can get 12+lbs off my wife without a sauna in one day, I promise we can get it off you!

 

[MrKleen73]

Macros perfectly dialed in at 199.4

I can’t get over those quads man, looking sick!

Thanks!

in completely unrelated news, "The Sign" by Ace of Base was the No song in 1994. I wouldn't look up the rest of the top 40, it's pretty disappointing lol

LMAO! now i can hear that damn song in my head! Thanks Bud!

Trust the process. It’s not about getting lighter; it’s about getting leaner. If you think 100mg of Tren isn’t going to add/hold fullness, you would be mistaken!!!

The weight can be shed temporarily when it’s time. If I can get 12+lbs off my wife without a sauna in one day, I promise we can get it off you!

Yeah, I definitely expect tren to do some pulling in nutrients and intramuscular water. I am just not sure it would do it in one day off of 30mg then again I really don't have much experience with it. Being that it started yesterday I wasn't giving it too much credit. More surprised that it seems like I am seeing something off of the Proviron as far as filling out a little that I wasn't really expecting from what I had read on it, it was not very anabolic. Then again an additional 350mg of gear added last week with it kind of makes sense.

I could tell last night that the tren was doing a little something. I looked at some woman that was cute but not hot by any means, and had that momentary thought of I would tear that shiz up right now! Then I laughed at myself because I was like calm down buddy, she ain't all that. LMAO.

Also today I am really feeling the 67gram carb drop. All that is left on carbs is some greens, almond butter and avacados other than a preworkout meal including 140g of cooked rice. I did a triple espresso about 45 minute prior to cardio, and of course my yohimbine, and LCLT. Cardio was gloriously hard. The RPM was dropping a lot toward the end but I mustered and got through it. I got back here and had to come back up some stairs shortly after cardio, and my legs were so exhausted I was holding on to the hand rail and kind of pulling myself up with every step to conserve leg energy. I didn't feel like I was going to make it up the steps.
I have a leg session today after I get home and do some posing with my posing coach. It is going to be kind of a running on fumes and preworkout stimulants type of workout. I imagine after a few more days of 100g carbs with a lot of it being fiber that I will adjust and start having some ketones available for supplying energy, but I expect it will be a few days out. I am just going to embrace the suck until the adjustment is over. Nothing else I can do.

 

[Dustin07]

It is going to be kind of a running on fumes and preworkout stimulants type of workout. I imagine after a few more days of 100g carbs with a lot of it being fiber that I will adjust and start having some ketones available for supplying energy, but I expect it will be a few days out. I am just going to embrace the suck until the adjustment is over. Nothing else I can do.

honestly though, the grit is awesome

 

[MrKleen73]

honestly though, the grit is awesome

Yeah, honestly, the harder things get, the harder I try. I knew this would be a blissfully miserable endeavor and chose the hard path. So I will enjoy the challenge as much as possible, and then truly enjoy the results of all the hard work culminating at the show in my best form ever.

I just finished posing and coach said I was doing well, some of the shots with how they have been changed and updated have become pretty damn impressive. The difference in how big my chest looks, and core definition is pretty unreal. He said if I can nail down the changes we have made before this Sunday he will start working with me on transitions and the like this Sunday. That is where the stage presence will come in.

About to eat my preworkout meal, then head to the gym around 6:00-6:30. I wanted to save my carbs until after posing so they would be available for my leg session. Interestingly enough, even though I am running on fumes, I look pretty full in these pics, so I am definitely holding some water and nutrients in the right places.

 

[PolishHamm3r77]

Yeah, honestly, the harder things get, the harder I try. I knew this would be a blissfully miserable endeavor and chose the hard path. So I will enjoy the challenge as much as possible, and then truly enjoy the results of all the hard work culminating at the show in my best form ever.

I just finished posing and coach said I was doing well, some of the shots with how they have been changed and updated have become pretty damn impressive. The difference in how big my chest looks, and core definition is pretty unreal. He said if I can nail down the changes we have made before this Sunday he will start working with me on transitions and the like this Sunday. That is where the stage presence will come in.

About to eat my preworkout meal, then head to the gym around 6:00-6:30. I wanted to save my carbs until after posing so they would be available for my leg session. Interestingly enough, even though I am running on fumes, I look pretty full in these pics, so I am definitely holding some water and nutrients in the right places.

Nothing wrong w rising to the occasion. Nice to “level up” and surprise yourself. Keep em coming

 

[gphagan1]

Yeah, honestly, the harder things get, the harder I try. I knew this would be a blissfully miserable endeavor and chose the hard path. So I will enjoy the challenge as much as possible, and then truly enjoy the results of all the hard work culminating at the show in my best form ever.

I just finished posing and coach said I was doing well, some of the shots with how they have been changed and updated have become pretty damn impressive. The difference in how big my chest looks, and core definition is pretty unreal. He said if I can nail down the changes we have made before this Sunday he will start working with me on transitions and the like this Sunday. That is where the stage presence will come in.

About to eat my preworkout meal, then head to the gym around 6:00-6:30. I wanted to save my carbs until after posing so they would be available for my leg session. Interestingly enough, even though I am running on fumes, I look pretty full in these pics, so I am definitely holding some water and nutrients in the right places.

Likes already been said your quads are looking sick and shredded, and you still are holding some good size even while cutting. Actually in those last pictures your arms look bigger. Knowing you’re in my age group makes it even more impressive because it truly is a tough uphill battle in our 50s to try and obtain our former glory, but it sounds like you will pass what you you obtained as a younger bodybuilder. That’s going to make winning even more satisfying.

 

[BennyMagoo79]

Dude you look amazing. Between October and now, gains are incredible and even while you’ve been cutting for a fair portion of that time! Not to mention injuries!

 

[MrKleen73]

Nothing wrong w rising to the occasion. Nice to “level up” and surprise yourself. Keep em coming

Agreed, I am damn sure doing my best to keep it all together!

Likes already been said your quads are looking sick and shredded, and you still are holding some good size even while cutting. Actually in those last pictures your arms look bigger. Knowing you’re in my age group makes it even more impressive because it truly is a tough uphill battle in our 50s to try and obtain our former glory, but it sounds like you will pass what you you obtained as a younger bodybuilder. That’s going to make winning even more satisfying.

Thank you Sir, and yes This will be the most developed I have been at this level of leanness. I may have been a little bigger once upon a time but never cut all the way bac down and wasn't truly bodybuilding at that point. No real arm or medial delt focus then.

Dude you look amazing. Between October and now, gains are incredible and even while you’ve been cutting for a fair portion of that time! Not to mention injuries!

Thank you Sir, giving it some hell!

Good News, the scale finally moved!!! I was 208.6 this morning, and was honestly a little full of crap. I have gone 3 times today, so I may even be lower tomorrow. As mentioned posing is definitely getting better. I am going to go do a posing session after I get home and have my first starches for the day. Then follow that up with the 45 minute cardio session, and then the second starchy meal I get. Don't get too excited for me with calling them starchy, they are both under 40g servings of carbs. The rest are just incidentals from almond butter, and avocados which are mostly fiber.

Here is another training dump from the last week / week and a half.


Arms - Friday, Jun 28, 2024 at 8:15pm

SA Triceps Rope Extension
Set 1: 40 lbs x 20 @ 6 rpe
Set 2: 50 lbs x 15 @ 7 rpe
Set 3: 70 lbs x 10 @ 10 rpe [Failure]
Set 4: 50 lbs x 14 @ 9.5 rpe

Triceps Kickback (Dumbbell)
"Had to rest pause set 2 a 8 reps"
Set 1: 25 lbs x 12 @ 9.5 rpe
Set 2: 20 lbs x 12 @ 9 rpe
Set 3: 20 lbs x 12 @ 10 rpe [Failure]

Ez at Overhead Triceps Extensions
Set 1: 55 lbs x 11 @ 9 rpe
Set 2: 45 lbs x 10 @ 9 rpe
Set 3: 40 lbs x 10 @ 9.5 rpe

Diamond Push Up
Set 1: 15 reps
Set 2: 10 reps
Set 3: 5 reps

Single Arm Preacher Curl
Set 1: 35 lbs x 10 @ 8.5 rpe
Set 2: 35 lbs x 7 @ 9 rpe
Set 3: 30 lbs x 7 @ 10 rpe

EZ Bar Biceps Curl
Set 1: 40 lbs x 10 @ 9 rpe
Set 2: 40 lbs x 10 @ 9.5 rpe
Set 3: 40 lbs x 10 @ 10 rpe

=================================================================

Back & Hamstrings (- Saturday, Jun 29, 2024 at 8:16pm

Glute Ham Raise
Set 1: 8 reps
Set 2: 10 reps
Set 3: 9 reps
Set 4: 6 reps

Arsenal Power Squat Good Mornings
Set 1: 375 lbs x 18 @ 8 rpe
Set 2: 375 lbs x 13 @ 8.5 rpe

I did do some other back stuff here but I didn't log it, it was only pump work.

=====================================================================

Sunday - Shoulders and Triceps

This was a great little session, but I was busy assisting my buddy with his form and what not and did not log things because I was using almost all different exercises than usual. Nice high volume session with a great intensity level.

====================================================================

Chest & Biceps - Monday, Jul 01, 2024 at 1:46pm

Incline Bench Press (Smith Machine)
Set 1: 185 lbs x 12 @ 8 rpe
Set 2: 185 lbs x 11 @ 10 rpe
Set 3: 185 lbs x 1 @ 7.5 rpe
Set 4: 185 lbs x 8 @ 9 rpe [Drop]
Set 5: 185 lbs x 3 @ 10 rpe [Drop]

Bench Press (Dumbbell)
Set 1: 55 lbs x 10 @ 8 rpe
Set 2: 55 lbs x 9 @ 9 rpe
Set 3: 55 lbs x 9 @ 10 rpe
Set 4: 40 lbs x 8 @ 9.5 rpe [Drop]
Set 5: 30 lbs x 8 @ 9.5 rpe [Drop]

Chest Fly (Dumbbell)
Set 1: 35 lbs x 10 @ 9 rpe
Set 2: 35 lbs x 8 @ 9.5 rpe
Set 3: 30 lbs x 8 @ 9.5 rpe

Spider Curl (Dumbbell)
Set 1: 35 lbs x 10 @ 7.5 rpe
Set 2: 35 lbs x 10 @ 10 rpe
Set 3: 35 lbs x 7 @ 10 rpe

Bicep Curl (Dumbbell)
Set 1: 20 lbs x 15 @ 8.5 rpe
Set 2: 20 lbs x 13 @ 9 rpe
Set 3: 20 lbs x 12 @ 10 rpe

=================================================================

Legs - Tuesday, Jul 02, 2024 at 8:10pm

Leg Press (Machine)
Set 1: 360 lbs x 12 @ 7.5 rpe
Set 2: 360 lbs x 11 @ 8 rpe
Set 3: 360 lbs x 10 @ 8 rpe
Set 4: 360 lbs x 10 @ 8.5 rpe
Set 5: 360 lbs x 9 @ 9 rpe

Walking Lunge (Dumbbell)
55x8, 35x11

Romanian Deadlift (Dumbbell)
Set 1: 55 lbs x 15 @ 8.5 rpe
Set 2: 55 lbs x 9 @ 9 rpe

Lying Leg Curl (Machine)
"2nd set rp at 11"
Set 1: 60 lbs x 20 @ 7.5 rpe
Set 2: 75 lbs x 15 @ 10 rpe
Set 3: 60 lbs x 10 @ 9 rpe
Set 4: 45 lbs x 12 @ 10 rpe [Failure]

Standing Calf Raise
"5 second stretch per rep 2 second negative"
Set 1: 20 reps
Set 2: 16 reps

 

[PolishHamm3r77]

Still some great numbers on that little kcal

 

[MrKleen73]

Still some great numbers on that little kcal

Thanks, definitely pushing myself as hard as I feel I can safely. Most have gone down a decent amount recently because I am doubling the time under tension. That way I can still push intensity without pushing the risk level too far. Also intentionally working in the 2 sometimes 1 RIR, avoiding failure where I can, occasionally it sneaks up on you when an estimated 1-2 reps in the tank turns to failure. We are too close to have my ego messing things up worrying about weight. I know what a hard workout feels like and if I can get one of those I am golden.

Plus there is some new research out showing that 2 reps from failure in trained individuals who have a good estimation of when they will hit failure had the same level of hypertrophic stimulus as going to failure. You can check out Dr Mike, and Brad Schoenfeld discussing it here if interested, apparently it is about to be published as a study. Add to that that you can typically do more sets when only going to 2RIR so you can increase volume which we all know the biggest driver of hypertrophy is higher recoverable volume.

Invalid Link Removed

Coach told me yesterday that I looked like a bad ass! Then he asked me if I was as excited about my show as he was... Now knowing he has that level of excitement for me possibly being his first pro is very exciting and encouraging to me. It was really awesome to hear. Then my posing coach was telling me he was very impressed with how I was looking and the improvements for the little time I had to practice last week. He said he was excited because I am making some of these shots look bad ass already, and I am not even shredded yet. Those compliments coming from people who make a living doing this seem to really hit harder than others because they are experts in the matter.

More great news today, I woke up at a fasted 196.2 this morning!!!! **** Yeah! I was expecting or should I say hoping for a whoosh soon. Less than 10 lbs to go to make weight, and 5.5 weeks to do it. I really don't think that will be a problem. I can't wait though, another 5-10lbs will make it so much easier to control my abs in between shots. I realized after reviewing my posing practice from yesterday that I need to work on that and a few other things. Mostly controlling abs which I realized halfway through and improved on. It made a huge difference in how I looked in transitions and in between sets. I also need to cinch in my abs during rear facing poses. In an effort to contract my back I have been bracing in the front but like a power lifter, all trutle shelled out. I need to cinch that in to activate he lower back more and also not to look pregnant if a judge has a diagonal veiw of me and can see it from the side.

My skin has really loosened up a lot, and is kind of getting in the way of my abs on some shots. It is just that there is still some fat in the folds so they take up more space and pool up at my lower abs. Once we get down in the 7% range they wil hopefully just be small thing folds like during my last prep, but I am 15 years older now so not sure how that will work. Oh well if it becomes a problem I am sure my posing coach will address it with a slightly different way to do things.

Going to eat here in about another hour then go to the gym. We aren't really doing anything for Independence Day. My daughter was asking and Jo and I were both like we are just going to do the things we have to and rest otherwise. So we told her she could go visit friends if she wanted to do something.

Happy Independence Day everyone! I hope you all have a great one, me I am just gonna do as little as possible other than my workouts.

 

[gphagan1]

Thanks, definitely pushing myself as hard as I feel I can safely. Most have gone down a decent amount recently because I am doubling the time under tension. That way I can still push intensity without pushing the risk level too far. Also intentionally working in the 2 sometimes 1 RIR, avoiding failure where I can, occasionally it sneaks up on you when an estimated 1-2 reps in the tank turns to failure. We are too close to have my ego messing things up worrying about weight. I know what a hard workout feels like and if I can get one of those I am golden.

Plus there is some new research out showing that 2 reps from failure in trained individuals who have a good estimation of when they will hit failure had the same level of hypertrophic stimulus as going to failure. You can check out Dr Mike, and Brad Schoenfeld discussing it here if interested, apparently it is about to be published as a study. Add to that that you can typically do more sets when only going to 2RIR so you can increase volume which we all know the biggest driver of hypertrophy is higher recoverable volume.

Invalid Link Removed

Coach told me yesterday that I looked like a bad ass! Then he asked me if I was as excited about my show as he was... Now knowing he has that level of excitement for me possibly being his first pro is very exciting and encouraging to me. It was really awesome to hear. Then my posing coach was telling me he was very impressed with how I was looking and the improvements for the little time I had to practice last week. He said he was excited because I am making some of these shots look bad ass already, and I am not even shredded yet. Those compliments coming from people who make a living doing this seem to really hit harder than others because they are experts in the matter.

More great news today, I woke up at a fasted 196.2 this morning!!!! **** Yeah! I was expecting or should I say hoping for a whoosh soon. Less than 10 lbs to go to make weight, and 5.5 weeks to do it. I really don't think that will be a problem. I can't wait though, another 5-10lbs will make it so much easier to control my abs in between shots. I realized after reviewing my posing practice from yesterday that I need to work on that and a few other things. Mostly controlling abs which I realized halfway through and improved on. It made a huge difference in how I looked in transitions and in between sets. I also need to cinch in my abs during rear facing poses. In an effort to contract my back I have been bracing in the front but like a power lifter, all trutle shelled out. I need to cinch that in to activate he lower back more and also not to look pregnant if a judge has a diagonal veiw of me and can see it from the side.

My skin has really loosened up a lot, and is kind of getting in the way of my abs on some shots. It is just that there is still some fat in the folds so they take up more space and pool up at my lower abs. Once we get down in the 7% range they wil hopefully just be small thing folds like during my last prep, but I am 15 years older now so not sure how that will work. Oh well if it becomes a problem I am sure my posing coach will address it with a slightly different way to do things.

Going to eat here in about another hour then go to the gym. We aren't really doing anything for Independence Day. My daughter was asking and Jo and I were both like we are just going to do the things we have to and rest otherwise. So we told her she could go visit friends if she wanted to do something.

Happy Independence Day everyone! I hope you all have a great one, me I am just gonna do as little as possible other than my workouts.

You know you’re killing it when the coaches are telling you that you look like a bad ass…. I know these last few weeks are going to have you fired up as you dial things in to hit the stage.
Happy Independence Day….Hope everyone has a blast.

 

[MrKleen73]

You know you’re killing it when the coaches are telling you that you look like a bad ass…. I know these last few weeks are going to have you fired up as you dial things in to hit the stage.
Happy Independence Day….Hope everyone has a blast.

Yeah, I am definitely getting excited!

Shoulders & Triceps - Thursday, Jul 04, 2024 at 7:17pm

Arnold Press (Dumbbell)
Set 1: 55 lbs x 8 @ 9.5 rpe
Set 2: 40 lbs x 9 @ 9.5 rpe

Standing Lateral Raise
Set 1: 40 lbs x 20 @ 8 rpe
Set 2: 50 lbs x 15 @ 8.5 rpe
Set 3: 60 lbs x 10 @ 8.5 rpe
Set 4: 40 lbs x 16 @ 9.5 rpe

Single Arm Cable Rear Delt Fly
Set 1: 20 lbs x 21 @ 7.5 rpe
Set 2: 20 lbs x 20 @ 8 rpe
Set 3: 20 lbs x 20 @ 8.5 rpe

Upright Row (Cable)
Set 1: 50 lbs x 20 @ 7.5 rpe
Set 2: 60 lbs x 15 @ 8.5 rpe
Set 3: 60 lbs x 12 @ 8 rpe
Set 4: 40 lbs x 13 @ 10 rpe

Cross Cable Tricep Extension
Set 1: 40 lbs x 15 @ 7 rpe
Set 2: 50 lbs x 15 @ 8.5 rpe
Set 3: 50 lbs x 9 @ 9 rpe [Failure]

Triceps Dip
Set 1: 13 reps
Set 2: 11 reps

Elliptical 45 minutes.

I practiced some posing in between sets just trying to get the upper body positioning right. I feel Like I have the feet placement down decently, and have ben randomly adding in putting my legs into position and holding a flex here and there throughout the day. Just trying to get it to feel natural and require less effort.

I woke up back up at 200 lbs this morning, these water swings are so much fun, but i don't mind too much because now I know my low weight is still going down week to week and at a good pace.

 

[PolishHamm3r77]

Yeah, I am definitely getting excited!

Shoulders & Triceps - Thursday, Jul 04, 2024 at 7:17pm

Arnold Press (Dumbbell)
Set 1: 55 lbs x 8 @ 9.5 rpe
Set 2: 40 lbs x 9 @ 9.5 rpe

Standing Lateral Raise
Set 1: 40 lbs x 20 @ 8 rpe
Set 2: 50 lbs x 15 @ 8.5 rpe
Set 3: 60 lbs x 10 @ 8.5 rpe
Set 4: 40 lbs x 16 @ 9.5 rpe

Single Arm Cable Rear Delt Fly
Set 1: 20 lbs x 21 @ 7.5 rpe
Set 2: 20 lbs x 20 @ 8 rpe
Set 3: 20 lbs x 20 @ 8.5 rpe

Upright Row (Cable)
Set 1: 50 lbs x 20 @ 7.5 rpe
Set 2: 60 lbs x 15 @ 8.5 rpe
Set 3: 60 lbs x 12 @ 8 rpe
Set 4: 40 lbs x 13 @ 10 rpe

Cross Cable Tricep Extension
Set 1: 40 lbs x 15 @ 7 rpe
Set 2: 50 lbs x 15 @ 8.5 rpe
Set 3: 50 lbs x 9 @ 9 rpe [Failure]

Triceps Dip
Set 1: 13 reps
Set 2: 11 reps

Elliptical 45 minutes.

I practiced some posing in between sets just trying to get the upper body positioning right. I feel Like I have the feet placement down decently, and have ben randomly adding in putting my legs into position and holding a flex here and there throughout the day. Just trying to get it to feel natural and require less effort.

I woke up back up at 200 lbs this morning, these water swings are so much fun, but i don't mind too much because now I know my low weight is still going down week to week and at a good pace.

Still Killin those numbers!!! Were the lateral raises w dumbbells? If so that be some crazy weight. Even on a machine still no joke.

 

[akboom87]

Killing it man! No joke on the lateral raises I did those today now I feel like a wuss after seeing your numbers

 

[MrKleen73]

Still Killin those numbers!!! Were the lateral raises w dumbbells? If so that be some crazy weight. Even on a machine still no joke.

Thanks, no they were on the Arsenal Standing Lateral Raises machine. I really like that machine, it has a great feel to it and makes it easy to take the traps a little more out of the movement by actively pushing the handles away from the body instead of just swinging them up with your traps.

Killing it man! No joke on the lateral raises I did those today now I feel like a wuss after seeing your numbers

I am sure your numbers are just fine my man. This is basically the equivalent of 20, 30, and 35lb db's for the sets. So nice numbers but not anything too crazy.

 

[SkRaw85]

Still Killin those numbers!!! Were the lateral raises w dumbbells? If so that be some crazy weight. Even on a machine still no joke.

I read those and my eyes lit up. I was going to turn in my man card to Kleen