Classic Kleen - The Road To Competition Fall 2024

Hey everyone, sorry I haven't been updating, between this project at work getting toward the final big push, and being busy with things at home I really haven't had time to do much but eat, deal with things at home, work and train. I am back down to 217 as of right now. I kind of expected to be leaner by now, but I know on the way down things just look different.

We dropped calories again this week from 3358 down to 3160, new macros are 301 P, 345 C, 64 F.

I will be going to get blood work again later this week to see when we can kickstart this gear back in. This is the go / no go blood test here so if things are not good enough for him to feel comfortable moving forward the contest will be delayed and I will have another 6 weeks at cruise doses. Then aim for the December shows which will be harder competitions. Hopefully things are looking better. I really don't want to extend this if not necessary.

Hopefully we will finish this project up in the next few weeks and I will have more time to run a decent log.
 
Here are some of my recent sessions, some I didn't record the weight and reps because they were feeling it out type of workouts where I had to select exercises based on what wasn't bothering me at the time. Lower back is still an issue for me and forces me to cut my leg sessions off after lunges and do hamstrings separately. It just gets a bit too tight by the end of the bigger compound lower body movements. Still able to get enough stimulation and volume to get my thighs slightly sore for a couple days after so I know I am stimulating hypertrophy but having to adjust everything to keep things moving along.

Shoulders & Triceps - Thursday, May 02, 2024 at 7:55pm

Shoulder Press (Machine Plates)
Set 1: 85 lbs x 10 @ 10 rpe [Failure]
Set 2: 65 lbs x 11 @ 10 rpe [Failure]

Standing Lateral Raise
Set 1: 15 lbs x 20 @ 7.5 rpe
Set 2: 30 lbs x 15 @ 9.5 rpe
Set 3: 30 lbs x 10 @ 9.5 rpe
Set 4: 15 lbs x 19 @ 10 rpe [Failure]

Incline DB Rear Delt Flyes
Set 1: 30 lbs x 20 @ 8 rpe
Set 2: 30 lbs x 20 @ 9 rpe
Set 3: 30 lbs x 20 @ 10 rpe

Shrug (Dumbbell)
Set 1: 60 lbs x 20 @ 7.5 rpe
Set 2: 60 lbs x 20 @ 8.5 rpe
Set 3: 60 lbs x 20 @ 9 rpe
Set 4: 60 lbs x 16 @ 10 rpe [Failure]

SA Triceps Rope Extension
Set 1: 50 lbs x 15 @ 8 rpe
Set 2: 60 lbs x 11 @ 10 rpe
Set 3: 50 lbs x 10 @ 10 rpe [Failure]

Triceps Dip
Set 1: 15 reps
Set 2: 13 reps

===================================================
Back & Hamstrings - Saturday, May 04, 2024 at 9:02pm

Seated Leg Curl (Machine)
Set 1: 80 lbs x 20 @ 10 rpe
Set 2: 85 lbs x 15 @ 8.5 rpe
Set 3: 95 lbs x 10 @ 10 rpe
Set 4: 65 lbs x 14 [Failure]

Low Row Supported Back Shrug
Set 1: 90 lbs x 17 @ 9 rpe
Set 2: 45 lbs x 25 @ 9 rpe
Set 3: 45 lbs x 20 @ 9 rpe

Arsenal Wide grip Pronated Chest Supported Row
Set 1: 50 lbs x 10 @ 7 rpe
Set 2: 50 lbs x 10 @ 8 rpe
Set 3: 50 lbs x 10 @ 9.5 rpe

Single Arm Cable Row
Set 1: 50 lbs x 15 @ 8 rpe
Set 2: 50 lbs x 15 @ 8.5 rpe

Pullover (Machine)
"Kl"
Set 1: 100 lbs x 10 @ 9.5 rpe
Set 2: 100 lbs x 4 @ 9.5 rpe
Set 3: 100 lbs x 3 @ 10 rpe

Glute Ham Raise
Set 1: 6 reps
-----------------------------------------------------------------------------------------------------

Arms - Garage Session
Triceps Extension 4 sets
Kickbacks 20 x 20 x 3 sets
Skull Crushers - 60x15, 15, 13
Dip Attachment 180x20, x2 sets

Preacher Curls 25x10, 10, 10
EZ bar Curls 55x15, 15, 13
---------------------------------------------------------------------------------------------

Chest & Biceps - Monday, May 06, 2024 at 5:32pm

Incline Chest Press (Machine)
"Muscle rounds"
Set 1: 90 lbs x 12 @ 8.5 rpe
Set 2: 90 lbs x 5 @ 9 rpe
Set 3: 90 lbs x 2 @ 10 rpe [Failure]
Set 4: 70 lbs x 8 @ 8.5 rpe
Set 5: 70 lbs x 4 @ 9 rpe
Set 6: 70 lbs x 2 @ 10 rpe [Failure]

Iso-Lateral Chest Press (Machine)
Set 1: 70 lbs x 8 @ 9 rpe
Set 2: 70 lbs x 8 @ 9 rpe
Set 3: 70 lbs x 5 @ 10 rpe
Set 4: 45 lbs x 6 @ 10 rpe [Drop]
Set 5: 45 lbs x 2 @ 10 rpe [Drop]

Bench Press (Cable)
Set 1: 60 lbs x 15 @ 8.5 rpe
Set 2: 60 lbs x 12 @ 10 rpe [Failure]
Set 3: 60 lbs x 11 @ 10 rpe

Chest Fly (Machine)
Set 1: 100 lbs x 21 @ 9 rpe
Set 2: 100 lbs x 18 @ 10 rpe
Set 3: 80 lbs x 21 @ 8.5 rpe

Spider Curl (Dumbbell)
Set 1: 30 lbs x 10 @ 7 rpe
Set 2: 35 lbs x 10 @ 8.5 rpe
Set 3: 35 lbs x 7 @ 10 rpe

Bicep Curl (Dumbbell)
Set 1: 20 lbs x 15 @ 9 rpe
Set 2: 20 lbs x 13 @ 9.5 rpe
Set 3: 20 lbs x 11 @ 10 rpe
===============================================================

Legs - 5/7/24

Belt Squats 90x10, 135x10, 180x6 Failure, 135x8 RPE10

Leg Press 430x20 x 3 sets

Bodyweight Lunges - 2 sets until failure

Lower back was getting lit up and knee was feeling pretty tricky so I decided the safest bet was to call it.
=================================================================

About to go do cardio which I have been doing very good at keeping up with. Diet is going well, losing in the 2lbs per week area. Calories are down from 4200 to just over 2900 at this point. Saturday Fasted BW was 215.4lbs, but has been around 217 the rest of the week.

Blood Work - I got my results back and everything had improved other than HCT and Hemoglobin being out of range. Cystatin C, and eGFR are now in normal ranges and eGFR increased by 4 points which is nice. My creatinine and bun are still high but their ratio is well within range. My HCT and hemoglobin are at a spot that if I go donate now which I can it will have me back in normal ranges. Lipids are still looking pretty good, 160 total and 43 HDL. The HDL dropped some with the lack of cardarine assisting that number. So just waiting for coach to have a look and decide if we should just get started and I go donate, or if we need to put things off until the end of the year. I am really hoping for the moving forward as i got my mind wrapped around being done with this in August so carrying it on until December is just a lot longer than I was expecting and will definitely take me a lot more willpower to muscle my way through it. Not stressing it too much but I definitely have my preference of being done sooner rather than later.

Also good news, well for me anyway. The project is wrapping up now, and next week we have several new hires I have to prepare for but after that I should have more time to get on here update and catch up on some of your logs.
 
Last edited:
MrKleen73 said:
Here are some of my recent sessions, some I didn't record the weight and reps because they were feeling it out type of workouts where I had to select exercises based on what wasn't bothering me at the time. Lower back is still an issue for me and forces me to cut my leg sessions off after lunges and do hamstrings separately. It just gets a bit too tight by the end of the bigger compound lower body movements. Still able to get enough stimulation and volume to get my thighs slightly sore for a couple days after so I know I am stimulating hypertrophy but having to adjust everything to keep things moving along.

Shoulders & Triceps - Thursday, May 02, 2024 at 7:55pm

Shoulder Press (Machine Plates)
Set 1: 85 lbs x 10 @ 10 rpe [Failure]
Set 2: 65 lbs x 11 @ 10 rpe [Failure]

Standing Lateral Raise
Set 1: 15 lbs x 20 @ 7.5 rpe
Set 2: 30 lbs x 15 @ 9.5 rpe
Set 3: 30 lbs x 10 @ 9.5 rpe
Set 4: 15 lbs x 19 @ 10 rpe [Failure]

Incline DB Rear Delt Flyes
Set 1: 30 lbs x 20 @ 8 rpe
Set 2: 30 lbs x 20 @ 9 rpe
Set 3: 30 lbs x 20 @ 10 rpe

Shrug (Dumbbell)
Set 1: 60 lbs x 20 @ 7.5 rpe
Set 2: 60 lbs x 20 @ 8.5 rpe
Set 3: 60 lbs x 20 @ 9 rpe
Set 4: 60 lbs x 16 @ 10 rpe [Failure]

SA Triceps Rope Extension
Set 1: 50 lbs x 15 @ 8 rpe
Set 2: 60 lbs x 11 @ 10 rpe
Set 3: 50 lbs x 10 @ 10 rpe [Failure]

Triceps Dip
Set 1: 15 reps
Set 2: 13 reps

===================================================
Back & Hamstrings - Saturday, May 04, 2024 at 9:02pm

Seated Leg Curl (Machine)
Set 1: 80 lbs x 20 @ 10 rpe
Set 2: 85 lbs x 15 @ 8.5 rpe
Set 3: 95 lbs x 10 @ 10 rpe
Set 4: 65 lbs x 14 [Failure]

Low Row Supported Back Shrug
Set 1: 90 lbs x 17 @ 9 rpe
Set 2: 45 lbs x 25 @ 9 rpe
Set 3: 45 lbs x 20 @ 9 rpe

Arsenal Wide grip Pronated Chest Supported Row
Set 1: 50 lbs x 10 @ 7 rpe
Set 2: 50 lbs x 10 @ 8 rpe
Set 3: 50 lbs x 10 @ 9.5 rpe

Single Arm Cable Row
Set 1: 50 lbs x 15 @ 8 rpe
Set 2: 50 lbs x 15 @ 8.5 rpe

Pullover (Machine)
"Kl"
Set 1: 100 lbs x 10 @ 9.5 rpe
Set 2: 100 lbs x 4 @ 9.5 rpe
Set 3: 100 lbs x 3 @ 10 rpe

Glute Ham Raise
Set 1: 6 reps
-----------------------------------------------------------------------------------------------------

Arms - Garage Session
Triceps Extension 4 sets
Kickbacks 20 x 20 x 3 sets
Skull Crushers - 60x15, 15, 13
Dip Attachment 180x20, x2 sets

Preacher Curls 25x10, 10, 10
EZ bar Curls 55x15, 15, 13
---------------------------------------------------------------------------------------------

Chest & Biceps - Monday, May 06, 2024 at 5:32pm

Incline Chest Press (Machine)
"Muscle rounds"
Set 1: 90 lbs x 12 @ 8.5 rpe
Set 2: 90 lbs x 5 @ 9 rpe
Set 3: 90 lbs x 2 @ 10 rpe [Failure]
Set 4: 70 lbs x 8 @ 8.5 rpe
Set 5: 70 lbs x 4 @ 9 rpe
Set 6: 70 lbs x 2 @ 10 rpe [Failure]

Iso-Lateral Chest Press (Machine)
Set 1: 70 lbs x 8 @ 9 rpe
Set 2: 70 lbs x 8 @ 9 rpe
Set 3: 70 lbs x 5 @ 10 rpe
Set 4: 45 lbs x 6 @ 10 rpe [Drop]
Set 5: 45 lbs x 2 @ 10 rpe [Drop]

Bench Press (Cable)
Set 1: 60 lbs x 15 @ 8.5 rpe
Set 2: 60 lbs x 12 @ 10 rpe [Failure]
Set 3: 60 lbs x 11 @ 10 rpe

Chest Fly (Machine)
Set 1: 100 lbs x 21 @ 9 rpe
Set 2: 100 lbs x 18 @ 10 rpe
Set 3: 80 lbs x 21 @ 8.5 rpe

Spider Curl (Dumbbell)
Set 1: 30 lbs x 10 @ 7 rpe
Set 2: 35 lbs x 10 @ 8.5 rpe
Set 3: 35 lbs x 7 @ 10 rpe

Bicep Curl (Dumbbell)
Set 1: 20 lbs x 15 @ 9 rpe
Set 2: 20 lbs x 13 @ 9.5 rpe
Set 3: 20 lbs x 11 @ 10 rpe
===============================================================

Legs - 5/7/24

Belt Squats 90x10, 135x10, 180x6 Failure, 135x8 RPE10

Leg Press 430x20 x 3 sets

Bodyweight Lunges - 2 sets until failure

Lower back was getting lit up and knee was feeling pretty tricky so I decided the safest bet was to call it.
=================================================================

About to go do cardio which I have been doing very good at keeping up with. Diet is going well, losing in the 2lbs per week area. Calories are down from 4200 to just over 2900 at this point. Saturday Fasted BW was 215.4lbs, but has been around 217 the rest of the week.

Blood Work - I got my results back and everything had improved other than HCT and Hemoglobin being out of range. Cystatin C, and eGFR are now in normal ranges and eGFR increased by 4 points which is nice. My creatinine and bun are still high but their ratio is well within range. My HCT and hemoglobin are at a spot that if I go donate now which I can it will have me back in normal ranges. Lipids are still looking pretty good, 160 total and 43 HDL. The HDL dropped some with the lack of cardarine assisting that number. So just waiting for coach to have a look and decide if we should just get started and I go donate, or if we need to put things off until the end of the year. I am really hoping for the moving forward as i got my mind wrapped around being done with this in August so carrying it on until December is just a lot longer than I was expecting and will definitely take me a lot more willpower to muscle my way through it. Not stressing it too much but I definitely have my preference of being done sooner rather than later.

Also good news, well for me anyway. The project is wrapping up now, and next week we have several new hires I have to prepare for but after that I should have more time to get on here update and catch up on some of your logs.
Click to expand...
Glad you’re still hitting it hard….Definitely understand work and life getting too busy to update. Hopefully with your bloodwork looking pretty good your coach will let you push on for the earlier competition.🏆
 
It's good to see an update from you, and a lot of positives in there!!

MrKleen73 said:
Still able to get enough stimulation and volume to get my thighs slightly sore for a couple days after so I know I am stimulating hypertrophy
Click to expand...

that's great man, you answered my question before I even asked it. as you were describing it all my mind was immediately trying to imagine all the potential alternatives to get that pumpy pump.
 
So we are officially off to the races with the prep. Got final input we were moving on and it was time to start my prep cycle. Originally we were going to wait a couple weeks but he said let's kick this off now. As of today when I get home tonight the prep cycle starts. We are kicking it off at 350mg Test, and 525 mast. This should really help me fill back out while leaning up. Also feeling reinvigorated with motivation now that I know we are indeed going for it now. The wishy-washy feeling of not knowing what was next was starting to suck and mess with my head a little.

Recent diet changes: calories are now down to 2752 macros 293p, 279c, 51.5f down from almost 4200 3 weeks ago.
Cardio: Elliptical 135-150 BPM, 35 minutes 6 times a week.
Gear: Test 100mg EOD / Mast 150mg EOD total = 825mg

I am about to go do my cardio here soon. get that knocked out but won't be able to train legs today. I am going to my daughters Cosmetology Graduation tonight, and won't have the option. So just pushing lower body to tomorrow and will be all caught back up by the end of the weekend on lifting sessions. very excited for Sage completing this portion of her education. She still has a couple of college courses to complete to get her Associates of Applied Sciences Degree in December, but she has completed the actual cosmetology training which is awesome.

Shoulders & Triceps Friday, May 10, 2024 at 8:43pm

Shoulder Press (Machine Plates)
"2nd work set 2 rest pauses"
Set 1: 95 lbs x 10 @ 9.5 rpe [Failure]
Set 2: 70 lbs x 9 @ 9.5 rpe
Set 3: 70 lbs x 3 @ 9.5 rpe
Set 4: 70 lbs x 2 @ 10 rpe

Standing Lateral Raise
Set 1: 50 lbs x 20 @ 8 rpe
Set 2: 60 lbs x 15 @ 8.5 rpe
Set 3: 70 lbs x 10 @ 9 rpe
Set 4: 50 lbs x 13 @ 10 rpe [Failure]

Incline DB Rear Delt Flyes
Set 1: 25 lbs x 20 @ 7.5 rpe
Set 2: 25 lbs x 20 @ 8.5 rpe
Set 3: 25 lbs x 20 @ 9.5 rpe

Upright Row - Cable
Set 1: 100 lbs x 11 @ 8 rpe
Set 2: 70 lbs x 15 @ 8 rpe
Set 3: 70 lbs x 15 @ 10 rpe
Set 4: 70 lbs x 10 @ 10 rpe [Failure]

Cross Cable Tricep Extension
Set 1: 50 lbs x 15 @ 8.5 rpe
Set 2: 50 lbs x 12 @ 10 rpe
Set 3: 50 lbs x 10 @ 10 rpe [Failure]
Set 4: 30 lbs x 5 @ 10 rpe [Drop]

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

Back & Hamstrings - Saturday, May 11, 2024 at 9:09pm

Standing Leg Curls
Set 1: 40 lbs x 20 @ 7 rpe
Set 2: 60 lbs x 15 @ 7.5 rpe
Set 3: 80 lbs x 10 @ 9.5 rpe
Set 4: 50 lbs x 20 @ 9.5 rpe

Romanian Deadlift (Dumbbell)
Set 1: 55 lbs x 20 @ 7 rpe
Set 2: 55 lbs x 20 @ 9 rpe

Arsenal Wide grip Pronated Chest Supported Row
Set 1: 100 lbs x 9 @ 10 rpe
Set 2: 70 lbs x 11 @ 8.5 rpe
Set 3: 70 lbs x 10 @ 10 rpe

Single Arm Cable Row
Set 1: 50 lbs x 15 @ 8.5 rpe
Set 2: 50 lbs x 12 @ 10 rpe

Pullover (Machine)
Set 1: 100 lbs x 12 @ 9.5 rpe
Set 2: 100 lbs x 5 @ 10 rpe
Set 3: 100 lbs x 4 @ 10 rpe

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

Chest & Biceps - Monday, May 13, 2024 at 6:48pm

Incline Chest Press (Machine)
Set 1: 180 lbs x 12 @ 8 rpe
Set 2: 180 lbs x 4 @ 8 rpe [Drop]
Set 3: 180 lbs x 2 @ 8 rpe [Drop]
Set 4: 150 lbs x 9 @ 8.5 rpe
Set 5: 150 lbs x 3 @ 8.5 rpe [Drop]
Set 6: 150 lbs x 2 @ 9 rpe [Drop]

Iso-Lateral Chest Press (Machine)
Set 1: 145 lbs x 7 @ 9 rpe
Set 2: 130 lbs x 7 @ 9.5 rpe
Set 3: 90 lbs x 12 @ 9 rpe
Set 4: 90 lbs x 6 @ 9.5 rpe [Drop]

Bench Press (Cable)
Set 1: 70 lbs x 12 @ 8 rpe
Set 2: 70 lbs x 12 @ 8 rpe
Set 3: 70 lbs x 9 @ 10 rpe [Failure]

Chest Fly (Machine)
Set 1: 105 lbs x 21 @ 8.5 rpe
Set 2: 105 lbs x 21 @ 9 rpe
Set 3: 105 lbs x 21 @ 10 rpe [Failure]

Spider Curl (Dumbbell)
Set 1: 30 lbs x 10 @ 8 rpe
Set 2: 30 lbs x 10 @ 8.5 rpe
Set 3: 30 lbs x 11 @ 10 rpe [Failure]

Bicep Curl (Dumbbell)
Set 1: 20 lbs x 15 @ 9 rpe
Set 2: 20 lbs x 9 @ 9.5 rpe
Set 3: 20 lbs x 8 @ 10 rpe [Failure]

Training has been good, still having to take a lot of care with my lower back. I have adjusted away from pushing to failure on certain sets and exercises just to keep myself in a position I can avoid injury a little better. Hinging movements are limited and relegated to lower weight and slightly higher reps. Still getting plenty of stimulation and minor DOMS with training so I am happy with things right now. Since having to take tonight off, I will be training legs tomorrow which would normally be my day off of training. So things are at least evening out well even with the change.
 
That’s awesome man….it definitely helps to have some clarity and a date to hit your goals. With where your physique is already at, that Mast will really help tighten things up and really harden the muscles. You definitely added some more mass on your bulk without really sacrificing abs, so you should really notice that new muscle as you cut.
And congratulations to Sage, and you proud Dad.
 
Last edited:
Congrats to both you and Sage!
Sounds like things are really moving fast forward now, getting real in here!

MrKleen73 said:
Recent diet changes: calories are now down to 2752 macros 293p, 279c, 51.5f down from almost 4200 3 weeks ago.
Cardio: Elliptical 135-150 BPM, 35 minutes 6 times a week.
Gear: Test 100mg EOD / Mast 150mg EOD total = 825mg
Click to expand...

It would be really interesting, maybe at the end, to look at like the weekly or bi weekly average weight change you go through to peak bulk down to stage ready. what are you weighing in at now with only 2752 cals? I mean... that's my bulking level lol. But you're down like 25%+? 30%?

love that cardio break down too. of course the gear means nothing to me, I read everything you guys say and out side of the TDs/epi the rest is still greek to me lol
 
MrKleen73 said:
So we are officially off to the races with the prep. Got final input we were moving on and it was time to start my prep cycle. Originally we were going to wait a couple weeks but he said let's kick this off now. As of today when I get home tonight the prep cycle starts. We are kicking it off at 350mg Test, and 525 mast. This should really help me fill back out while leaning up. Also feeling reinvigorated with motivation now that I know we are indeed going for it now. The wishy-washy feeling of not knowing what was next was starting to suck and mess with my head a little.

Recent diet changes: calories are now down to 2752 macros 293p, 279c, 51.5f down from almost 4200 3 weeks ago.
Cardio: Elliptical 135-150 BPM, 35 minutes 6 times a week.
Gear: Test 100mg EOD / Mast 150mg EOD total = 825mg

I am about to go do my cardio here soon. get that knocked out but won't be able to train legs today. I am going to my daughters Cosmetology Graduation tonight, and won't have the option. So just pushing lower body to tomorrow and will be all caught back up by the end of the weekend on lifting sessions. very excited for Sage completing this portion of her education. She still has a couple of college courses to complete to get her Associates of Applied Sciences Degree in December, but she has completed the actual cosmetology training which is awesome.

Shoulders & Triceps Friday, May 10, 2024 at 8:43pm

Shoulder Press (Machine Plates)
"2nd work set 2 rest pauses"
Set 1: 95 lbs x 10 @ 9.5 rpe [Failure]
Set 2: 70 lbs x 9 @ 9.5 rpe
Set 3: 70 lbs x 3 @ 9.5 rpe
Set 4: 70 lbs x 2 @ 10 rpe

Standing Lateral Raise
Set 1: 50 lbs x 20 @ 8 rpe
Set 2: 60 lbs x 15 @ 8.5 rpe
Set 3: 70 lbs x 10 @ 9 rpe
Set 4: 50 lbs x 13 @ 10 rpe [Failure]

Incline DB Rear Delt Flyes
Set 1: 25 lbs x 20 @ 7.5 rpe
Set 2: 25 lbs x 20 @ 8.5 rpe
Set 3: 25 lbs x 20 @ 9.5 rpe

Upright Row - Cable
Set 1: 100 lbs x 11 @ 8 rpe
Set 2: 70 lbs x 15 @ 8 rpe
Set 3: 70 lbs x 15 @ 10 rpe
Set 4: 70 lbs x 10 @ 10 rpe [Failure]

Cross Cable Tricep Extension
Set 1: 50 lbs x 15 @ 8.5 rpe
Set 2: 50 lbs x 12 @ 10 rpe
Set 3: 50 lbs x 10 @ 10 rpe [Failure]
Set 4: 30 lbs x 5 @ 10 rpe [Drop]

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

Back & Hamstrings - Saturday, May 11, 2024 at 9:09pm

Standing Leg Curls
Set 1: 40 lbs x 20 @ 7 rpe
Set 2: 60 lbs x 15 @ 7.5 rpe
Set 3: 80 lbs x 10 @ 9.5 rpe
Set 4: 50 lbs x 20 @ 9.5 rpe

Romanian Deadlift (Dumbbell)
Set 1: 55 lbs x 20 @ 7 rpe
Set 2: 55 lbs x 20 @ 9 rpe

Arsenal Wide grip Pronated Chest Supported Row
Set 1: 100 lbs x 9 @ 10 rpe
Set 2: 70 lbs x 11 @ 8.5 rpe
Set 3: 70 lbs x 10 @ 10 rpe

Single Arm Cable Row
Set 1: 50 lbs x 15 @ 8.5 rpe
Set 2: 50 lbs x 12 @ 10 rpe

Pullover (Machine)
Set 1: 100 lbs x 12 @ 9.5 rpe
Set 2: 100 lbs x 5 @ 10 rpe
Set 3: 100 lbs x 4 @ 10 rpe

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

Chest & Biceps - Monday, May 13, 2024 at 6:48pm

Incline Chest Press (Machine)
Set 1: 180 lbs x 12 @ 8 rpe
Set 2: 180 lbs x 4 @ 8 rpe [Drop]
Set 3: 180 lbs x 2 @ 8 rpe [Drop]
Set 4: 150 lbs x 9 @ 8.5 rpe
Set 5: 150 lbs x 3 @ 8.5 rpe [Drop]
Set 6: 150 lbs x 2 @ 9 rpe [Drop]

Iso-Lateral Chest Press (Machine)
Set 1: 145 lbs x 7 @ 9 rpe
Set 2: 130 lbs x 7 @ 9.5 rpe
Set 3: 90 lbs x 12 @ 9 rpe
Set 4: 90 lbs x 6 @ 9.5 rpe [Drop]

Bench Press (Cable)
Set 1: 70 lbs x 12 @ 8 rpe
Set 2: 70 lbs x 12 @ 8 rpe
Set 3: 70 lbs x 9 @ 10 rpe [Failure]

Chest Fly (Machine)
Set 1: 105 lbs x 21 @ 8.5 rpe
Set 2: 105 lbs x 21 @ 9 rpe
Set 3: 105 lbs x 21 @ 10 rpe [Failure]

Spider Curl (Dumbbell)
Set 1: 30 lbs x 10 @ 8 rpe
Set 2: 30 lbs x 10 @ 8.5 rpe
Set 3: 30 lbs x 11 @ 10 rpe [Failure]

Bicep Curl (Dumbbell)
Set 1: 20 lbs x 15 @ 9 rpe
Set 2: 20 lbs x 9 @ 9.5 rpe
Set 3: 20 lbs x 8 @ 10 rpe [Failure]

Training has been good, still having to take a lot of care with my lower back. I have adjusted away from pushing to failure on certain sets and exercises just to keep myself in a position I can avoid injury a little better. Hinging movements are limited and relegated to lower weight and slightly higher reps. Still getting plenty of stimulation and minor DOMS with training so I am happy with things right now. Since having to take tonight off, I will be training legs tomorrow which would normally be my day off of training. So things are at least evening out well even with the change.
Click to expand...
Good news on both fronts there Sir!
No more limbo of “when am I competing” and nothing is better than being a proud Dad. It’s great to see one of your own reach a milestone!!!

CONGRATULATIONS TO YOU BOTH!!!
 
Some big news indeed! Congrats to Sage, and to you for helping bring your child up to be able to achieve this accomplishment.

Excited for you to officially begin - how many weeks out from the show are you??
 
gphagan1 said:
That’s awesome man….it definitely helps to have some clarity and a date to hit your goals. With where your physique is already at, that Mast will really help tighten things up and really harden the muscles. You definitely added some more mass on your bulk without really sacrificing abs, so you should really notice that new muscle as you cut.
And congratulations to Sage, and you proud Dad.
Click to expand...
Thanks, I am very excited to see what the finished product looks like.
Dustin07 said:
Congrats to both you and Sage!
Sounds like things are really moving fast forward now, getting real in here!



It would be really interesting, maybe at the end, to look at like the weekly or bi weekly average weight change you go through to peak bulk down to stage ready. what are you weighing in at now with only 2752 cals? I mean... that's my bulking level lol. But you're down like 25%+? 30%?

love that cardio break down too. of course the gear means nothing to me, I read everything you guys say and out side of the TDs/epi the rest is still greek to me lol
Click to expand...
Thanks! I believe his goals are about 2lbs a week but we also have to take into consideration the reintroduction to gear. If we don't drop calories too fast I may be able to regain whatever I probably lost during my maintenance period while on cruise doses.

As far as the gear set up, this particular mix of lower test to masteron is set up to have a bit lower increases in the things testosterone brings on in the way of increased RBC, hematocrit, and additional water. The masteron will drive anabolism while managing / lowering estrogen. We want estrogen relatively low to tighten things up and also assist in mitigating gyno symptoms for a better look on stage. The total dose at 825mg for the week is starting relatively moderate for a prep or blast for an experienced user but would be toward the top end of what I would suggest for a 2nd cycle to give an idea of where it lies in the spectrum. That being said we could easily be over 2 grams by contest time. Just depends on how my system handles everything.

PolishHamm3r77 said:
Good news on both fronts there Sir!
No more limbo of “when am I competing” and nothing is better than being a proud Dad. It’s great to see one of your own reach a milestone!!!

CONGRATULATIONS TO YOU BOTH!!!
Click to expand...
Thanks, and totally agree on both accounts!
Hyde said:
Some big news indeed! Congrats to Sage, and to you for helping bring your child up to be able to achieve this accomplishment.

Excited for you to officially begin - how many weeks out from the show are you??
Click to expand...
Thanks, very excited for Sage, she goes to take her official board certification June 7th after she gets back from Florida. She has to fly home the 2nd to be in her summer class that starts on the 3rd. JoAnn and I will be staying a few extra days in Florida to enjoy ourselves since we are making such a long drive we want to stick around and enjoy it a little more.

Totally stoked about my contest now, that final date being nailed down really helps bring back the urgency that was hard to hold on to while questioning when this was actually going to take place. I kept doing what was needed but the mental fortitude was getting harder and harder to muster not knowing.

Also great news, tested my masteron and BOOM good to go! It was definitely something else that was causing the liver values to go up. Feeling pretty confident and am going to have coach give me a number of vials he thinks we will need of each product and get a larger order in. I currently have enough test and masteron for the next 2ish months depending on how high we take the doses.

Right now we are 14.5 weeks out.

I was sick yesterday, had to eat dinner out Tuesday night, and got close to my macros but something in the food didn't agree with my stomach. Caused me to hurl which then gave me a migraine most of the night. I had diarrhea most of the day yesterday so I didn't make it in to train and just ate and rested all day. I am going to throw in about 6 sets of leg press today just to get the volume and hypertrophy stimulus for my legs then knock out my shoulders and triceps. If I have a little more juice after that I may add in some more lower body work.

My body seems to have got the notice we are making changes. Woke up this morning at 215.2, and looking noticeably tighter. Actually tighter than I did at 215 2 weeks ago. I think I was just super flat and dehydrated that day because I feel as though I look better right now. Still putting myself in the 17-20% category just closer to the 17% now compared to closer to the 20% when we started cutting.
 
Dustin07 said:
I don't think that's what your coach had in mind for dropping 2lbs a week!
Click to expand...
I think you are correct in that assumption, but I will take it. LOL Whatever brings the progress brings the progress.

Weight was down to 215 on the dot this morning but then I had a massive download so somewhere in the 214 range. Progress is coming. Things are tightening up, most noticeable right now in my arms and legs, vascularity is really improving in both areas. Abs are tighter and showing a little more but as we know that fat is first to come back and some of the last to go.

Shoulders & Triceps - Thursday, May 16, 2024 at 7:09pm

Shoulder Press (Machine Plates)
"2nd set was a myorep match set"
Set 1: 60 lbs x 15 @ 10 rpe
Set 2: 60 lbs x 11 @ 10 rpe
Set 3: 60 lbs x 4 @ 9 rpe

Medial Delt Swings
Set 1: 25 lbs x 20 @ 8.5 rpe
Set 2: 25 lbs x 20 @ 9.5 rpe
Set 3: 25 lbs x 15 @ 8.5 rpe
Set 4: 25 lbs x 15 @ 10 rpe [Failure]

Incline DB Rear Delt Flyes
Set 1: 25 lbs x 20 @ 8 rpe
Set 2: 25 lbs x 15 @ 9.5 rpe
Set 3: 25 lbs x 15 @ 10 rpe

Snatch Grip Shrugs
Set 1: 145 lbs x 25 @ 8 rpe
Set 2: 145 lbs x 20 @ 9.5 rpe
Set 3: 145 lbs x 17 @ 10 rpe

SA Triceps Rope Extension
Set 1: 25 lbs x 20 @ 8 rpe
Set 2: 25 lbs x 17 @ 10 rpe
Set 3: 25 lbs x 14 @ 10 rpe [Failure]

PowerTec Dip Attachment
"2nd set myorep match"
Set 1: 180 lbs x 16 @ 10 rpe
Set 2: 180 lbs x 12 @ 10 rpe [Failure]
Set 3: 180 lbs x 4 @ 10 rpe

This was a great session in the garage. I got to the gym last night and a severe weather warning popped up on my phone saying horrible weather was imminent, and then a tornado warning followed immediately after. So I decided to take my happy ass right back to the house. About 15 minutes after I got home chaos ensued, and we had massive dumps of rain and extremely strong winds. I just closed the garage up and went for it regardless of the chaos outside. Good thing I went home because it was nasty.

I came into work today to find out I was supposed to stay home because our building was hit by a tornado. The buildings across the street got it worse than ours. We only lost about 15 windows total here, but these two buildings are literally across the street from my building and are wrecked. The last picture of kind of a peach building is our building, we only lost about 15 windows, but those are supposedly hurricane rated windows, so it takes a ridiculous amount of force to break them.

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MrKleen73 said:
I think you are correct in that assumption, but I will take it. LOL Whatever brings the progress brings the progress.

Weight was down to 215 on the dot this morning but then I had a massive download so somewhere in the 214 range. Progress is coming. Things are tightening up, most noticeable right now in my arms and legs, vascularity is really improving in both areas. Abs are tighter and showing a little more but as we know that fat is first to come back and some of the last to go.

Shoulders & Triceps - Thursday, May 16, 2024 at 7:09pm

Shoulder Press (Machine Plates)
"2nd set was a myorep match set"
Set 1: 60 lbs x 15 @ 10 rpe
Set 2: 60 lbs x 11 @ 10 rpe
Set 3: 60 lbs x 4 @ 9 rpe

Medial Delt Swings
Set 1: 25 lbs x 20 @ 8.5 rpe
Set 2: 25 lbs x 20 @ 9.5 rpe
Set 3: 25 lbs x 15 @ 8.5 rpe
Set 4: 25 lbs x 15 @ 10 rpe [Failure]

Incline DB Rear Delt Flyes
Set 1: 25 lbs x 20 @ 8 rpe
Set 2: 25 lbs x 15 @ 9.5 rpe
Set 3: 25 lbs x 15 @ 10 rpe

Snatch Grip Shrugs
Set 1: 145 lbs x 25 @ 8 rpe
Set 2: 145 lbs x 20 @ 9.5 rpe
Set 3: 145 lbs x 17 @ 10 rpe

SA Triceps Rope Extension
Set 1: 25 lbs x 20 @ 8 rpe
Set 2: 25 lbs x 17 @ 10 rpe
Set 3: 25 lbs x 14 @ 10 rpe [Failure]

PowerTec Dip Attachment
"2nd set myorep match"
Set 1: 180 lbs x 16 @ 10 rpe
Set 2: 180 lbs x 12 @ 10 rpe [Failure]
Set 3: 180 lbs x 4 @ 10 rpe

This was a great session in the garage. I got to the gym last night and a severe weather warning popped up on my phone saying horrible weather was imminent, and then a tornado warning followed immediately after. So I decided to take my happy ass right back to the house. About 15 minutes after I got home chaos ensued, and we had massive dumps of rain and extremely strong winds. I just closed the garage up and went for it regardless of the chaos outside. Good thing I went home because it was nasty.

I came into work today to find out I was supposed to stay home because our building was hit by a tornado. The buildings across the street got it worse than ours. We only lost about 15 windows total here, but these two buildings are literally across the street from my building and are wrecked. The last picture of kind of a peach building is our building, we only lost about 15 windows, but those are supposedly hurricane rated windows, so it takes a ridiculous amount of force to break them.

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Click to expand...
Sounds like everything is moving in the right direction, and you’re still getting really good volume in. Interested to see where you end up after your cut….. I think you’re going to kill it at your comp.
Hopefully nobody was hurt in the tornadoes. We get a lot of tornadoes here in Georgia, but the craziest time was when Atlanta got hit a few years ago. It went right through Midtown and Centennial Park blowing out windows and debris was everywhere. Good thing you followed your gut and went home.
 
Wow. That’s some crazy weather. Crazy how gut instinct is usually spot on.
And I see you are KILLIN IT as usual!!!
Do you have the entire Powertec leverage gym? I have been squirreling some funds aside to either put into the bike or into the home gym. Decisions decisions
 
gphagan1 said:
Sounds like everything is moving in the right direction, and you’re still getting really good volume in. Interested to see where you end up after your cut….. I think you’re going to kill it at your comp.
Hopefully nobody was hurt in the tornadoes. We get a lot of tornadoes here in Georgia, but the craziest time was when Atlanta got hit a few years ago. It went right through Midtown and Centennial Park blowing out windows and debris was everywhere. Good thing you followed your gut and went home.
Click to expand...
We had a total of 7 deaths from the tornadoes.
Hyde said:
Holy guacamole, that is no joke! Man in the hard hat is probably wishing he had just called in sick today
Click to expand...
Oh I am sure of it. I know I was but how do you justify going back home once you get in. LOL I got a lot done and still caught up on some of people on here so it worked out well for me.
PolishHamm3r77 said:
Wow. That’s some crazy weather. Crazy how gut instinct is usually spot on.
And I see you are KILLIN IT as usual!!!
Do you have the entire Powertec leverage gym? I have been squirreling some funds aside to either put into the bike or into the home gym. Decisions decisions
Click to expand...
Yes Sir, I have the whole thing, my son bought it for me and got me every attachment too. If you ever want to chat about positives and negatives of the set up let me know, but I do enjoy it.
akboom87 said:
Dang glad you and the family are ok! Some crazy weather and yeah you guys down there been getting lots of rain!
Click to expand...
Yeah it has been pretty wild here.
Segansational said:
Whoa dude, that's crazy!
Click to expand...
No doubt!

I had a whoosh this week down to 210.4, I knew I had made more progress the last couple of weeks on the fat loss front than was showing on the scale. Waist thickness has gone down and arm and leg definition are obviously up. Abs looking much better, and the skin hasn't really even had time to start tightening up yet. Showing some good thickness still, pretty happy with that.

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Oh hell yeah, great place to be starting prep!

I know these are just progress pics, but your most muscular isn’t doing you justice - turn your elbows out a bit more/bring them more forward so you can better display the full width of your arm (it will be greater in visual effect than the thickness).
 
MrKleen73 said:
We had a total of 7 deaths from the tornadoes.
Oh I am sure of it. I know I was but how do you justify going back home once you get in. LOL I got a lot done and still caught up on some of people on here so it worked out well for me.
Yes Sir, I have the whole thing, my son bought it for me and got me every attachment too. If you ever want to chat about positives and negatives of the set up let me know, but I do enjoy it.
Yeah it has been pretty wild here.
No doubt!

I had a whoosh this week down to 210.4, I knew I had made more progress the last couple of weeks on the fat loss front than was showing on the scale. Waist thickness has gone down and arm and leg definition are obviously up. Abs looking much better, and the skin hasn't really even had time to start tightening up yet. Showing some good thickness still, pretty happy with that.

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Click to expand...
When you get the time I’d love to hear the good and bad about the Powertec
 
Hyde said:
Oh hell yeah, great place to be starting prep!

I know these are just progress pics, but your most muscular isn’t doing you justice - turn your elbows out a bit more/bring them more forward so you can better display the full width of your arm (it will be greater in visual effect than the thickness).
Click to expand...
Agreed, good eye! I noticed it when I was looking at it after I had already got dressed. I have been messing with it lately trying to figure out which way looks best, this one definitely wasn't it. It makes my triceps and shoulders disappear. Thanks for the tips, I am planning to start working with someone for posing as soon as I get back from Florida in a couple weeks. My nephew is getting married then Jo and I are going to spend a few days with the family then a few days on our own. I will be shopping and meal prepping as soon as I get there and will have plenty of protein powder and karbolyn on hand to fill in the gaps.
PolishHamm3r77 said:
That’s some progress Like A Boss!!!
Click to expand...
Thanks!
PolishHamm3r77 said:
When you get the time I’d love to hear the good and bad about the Powertec
Click to expand...
Absolutely. i'll PM you.
 
MrKleen73 said:
We had a total of 7 deaths from the tornadoes.
Oh I am sure of it. I know I was but how do you justify going back home once you get in. LOL I got a lot done and still caught up on some of people on here so it worked out well for me.
Yes Sir, I have the whole thing, my son bought it for me and got me every attachment too. If you ever want to chat about positives and negatives of the set up let me know, but I do enjoy it.
Yeah it has been pretty wild here.
No doubt!

I had a whoosh this week down to 210.4, I knew I had made more progress the last couple of weeks on the fat loss front than was showing on the scale. Waist thickness has gone down and arm and leg definition are obviously up. Abs looking much better, and the skin hasn't really even had time to start tightening up yet. Showing some good thickness still, pretty happy with that.

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Click to expand...
You’re definitely starting your cut part of your prep in a great place. Your muscle fullness looks good, and already have good separation.
 
MrKleen73 said:
Agreed, good eye! I noticed it when I was looking at it after I had already got dressed. I have been messing with it lately trying to figure out which way looks best, this one definitely wasn't it. It makes my triceps and shoulders disappear. Thanks for the tips, I am planning to start working with someone for posing as soon as I get back from Florida in a couple weeks. My nephew is getting married then Jo and I are going to spend a few days with the family then a few days on our own. I will be shopping and meal prepping as soon as I get there and will have plenty of protein powder and karbolyn on hand to fill in the gaps.
Thanks!
Absolutely. i'll PM you.
Click to expand...
Solid progress Kleen! Glad to hear you talk a little about the posing element too. I know you've gone through the show part before, but I think a little more presentation on the angles will help bring all of your hard work to light. Lat spread as example looks like you're pulled up really high - best way I could think about it is pulling the shoulder/trap area down might accentuate your lat flare.

Again, I'm no expert though, just going based on pics I see of others who do it. As always, mad respect to those who step on stage to do it!
 
DUDE glad you were not harmed during the tornadoes, I had no idea that was going on down there this past weekend.
The update pics are looking super firm already in that double bicep. I didn't even realize how monstrous your traps are looking till that most muscular there. I echo hyde, great place to be going from!
 
WOW, LMAO talk about a whirlwind of life going on right now. Prep, work stuff, family life, getting ready to leave for vacation while trying to figure out just how I am going to get all of my training in. I have hopped on and started to respond and post up training several times only to lose what I am posting. I am already doing two-a-days with lifting and cardio. I imagine most of these while traveling will have to be combined into one big long painful workout. My last 2 sessions have been this way and let me tell you the cardio is brutal as an add on. Also legs are dead tired, I have to train them today so planning to take it a little light on the pressing movements and add some volume with Leg Curls and Extensions. I don't want to be nursing lower back issues during the 18 hour drive to Lakeland but I have no problem with my legs being sore.

Things are moving along more quickly now. We dropped calories again. My current macros are 225c, 291p, 56f for a total of 2568 calories. Weight is doing it's best to hang on even while I tighten back up. I know the gear levels picking up are the reason for tis but my brain is trying to get a little panicked by loss, then climb, then loss, then climb, and then loss. Knowing I am tightening up but also knowing I was heavier this week than the week before even though I can see I am tighter. Now I was 213.4 this morning and looking thick but I was 210.4 2 weeks ago. Assuming this is mostly extra glycogen retention, maybe some rebound muscle from being back on the gear.

Coach told me he was getting fukking excited with the package he thinks we are going to be able to bring into the show. Which in turn makes me even more excited. Between this and knowing I will be working with someone on posing when I get back I am just getting excited to know all of this hard work is about to come to a culmination in a ridiculous looking physique and hopefully a few trophies or medals.

Here are some recent training dumps.

Back & Hamstrings (- Saturday, May 18, 2024 at 6:34pm

Standing Leg Curls
Set 1: 50 lbs x 20 @ 7 rpe
Set 2: 60 lbs x 15 @ 7.5 rpe
Set 3: 90 lbs x 10 @ 10 rpe
Set 4: 50 lbs x 19 @ 10 rpe [Failure]

Arsenal Power Squat Good Mornings
Set 1: 340 lbs x 15 @ 7 rpe
Set 2: 340 lbs x 15 @ 8.5 rpe

Arsenal Wide grip Pronated Chest Supported Row
Set 1: 100 lbs x 10 @ 8 rpe
Set 2: 100 lbs x 10 @ 9 rpe
Set 3: 100 lbs x 8 @ 10 rpe

Single Arm Cable Row
Set 1: 50 lbs x 15 @ 8 rpe
Set 2: 50 lbs x 14 @ 10 rpe

Pullover (Machine)
Set 1: 110 lbs x 12 @ 9 rpe
Set 2: 100 lbs x 4 @ 10 rpe
Set 3: 100 lbs x 3 @ 10 rpe

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

Arms - Sunday, May 19, 2024 at 3:35pm

SA Triceps Rope Extension
Set 1: 50 lbs x 20 @ 9 rpe
Set 2: 50 lbs x 15 @ 10 rpe
Set 3: 60 lbs x 10 @ 9 rpe
Set 4: 40 lbs x 15 @ 10 rpe

Triceps Kickback (Dumbbell)
Set 1: 25 lbs x 12 @ 10 rpe
Set 2: 15 lbs x 15 @ 10 rpe
Set 3: 15 lbs x 12 @ 10 rpe [Failure]

EZ Bar Skullcrusher
Set 1: 50 lbs x 15 @ 9.5 rpe
Set 2: 50 lbs x 9 @ 10 rpe
Set 3: 40 lbs x 10 @ 10 rpe

Diamond Push Up
Set 1: 11 reps
Set 2: 9 reps
Set 3: 6 reps

Single Arm Preacher Curl
"HS machine"
Set 1: 45 lbs x 8 @ 9.5 rpe
Set 2: 35 lbs x 8 @ 9.5 rpe
Set 3: 35 lbs x 4 @ 10 rpe [Failure]



EZ Bar Biceps Curl

Set 1: 40 lbs x 15 @ 8.5 rpe

Set 2: 40 lbs x 15 @ 10 rpe

Set 3: 40 lbs x 10 @ 10 rpe [Failure]

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

Chest & Biceps -Monday, May 20, 2024 at 7:30pm

Chest Press (Machine)
Set 1: 130 lbs x 8 @ 9 rpe
Set 2: 115 lbs x 7 @ 9.5 rpe
Set 3: 85 lbs x 10 @ 10 rpe [Failure]

Incline Iso-lateral Chest Press
Set 1: 100 lbs x 13 @ 9.5 rpe
Set 2: 100 lbs x 11 @ 9.5 rpe
Set 3: 100 lbs x 3 @ 10 rpe

Bench Press (Cable)
Set 1: 57.5 lbs x 11 @ 9 rpe
Set 2: 50 lbs x 10 @ 9.5 rpe
Set 3: 50 lbs x 7 @ 9.5 rpe
Set 4: 50 lbs x 3 @ 9.5 rpe

Chest Fly (Machine)
Set 1: 85 lbs x 11 @ 9.5 rpe
Set 2: 55 lbs x 15 @ 9 rpe
Set 3: 55 lbs x 13 @ 10 rpe

Spider Curl (Dumbbell)
Set 1: 30 lbs x 11 @ 8.5 rpe
Set 2: 30 lbs x 11 @ 9 rpe
Set 3: 30 lbs x 11 @ 10 rpe

Bicep Curl (Dumbbell)
Set 1: 20 lbs x 15 @ 9.5 rpe
Set 2: 20 lbs x 12 @ 9.5 rpe
Set 3: 20 lbs x 10 @ 10 rpe

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

Legs - Wednesday, May 22, 2024 at 4:37pm

Leg Press (Machine)
"Knee was getting tired. Stopped for safety."
Set 1: 730 lbs x 12 @ 8 rpe
Set 2: 730 lbs x 12 @ 9 rpe
Set 3: 730 lbs x 9 @ 9.5 rpe
Set 4: 730 lbs x 3 @ 9.5 rpe
Set 5: 730 lbs x 5 @ 6 rpe

Walking Lunge (Dumbbell)
50x8
50x8

Romanian Deadlift (Dumbbell)
Set 1: 60 lbs x 15 @ 7 rpe
Set 2: 70 lbs x 12 @ 9 rpe
Set 3: 70 lbs x 11 @ 9.5 rpe

Lying Leg Curl (Machine)
Set 1: 60 lbs x 20 @ 8 rpe
Set 2: 65 lbs x 15 @ 9.5 rpe
Set 3: 70 lbs x 10 @ 9.5 rpe
Set 4: 45 lbs x 15 @ 10 rpe [Failure]

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

Shoulders & Triceps - Friday, May 24, 2024 at 8:34pm

Shoulder Press (Machine Plates)
Set 1: 95 lbs x 9 @ 9.5 rpe
Set 2: 95 lbs x 3 @ 10 rpe [Drop]
Set 3: 60 lbs x 11 @ 9.5 rpe
Set 4: 60 lbs x 4 @ 10 rpe

Standing Lateral Raise
Set 1: 50 lbs x 20 @ 10 rpe
Set 2: 50 lbs x 15 @ 9.5 rpe
Set 3: 60 lbs x 10 @ 9.5 rpe
Set 4: 40 lbs x 14 @ 10 rpe
Set 5: 40 lbs x 4 @ 10 rpe [Drop]

Incline DB Rear Delt Flyes
Set 1: 20 lbs x 20 @ 10 rpe
Set 2: 20 lbs x 15 @ 9.5 rpe
Set 3: 20 lbs x 16 @ 10 rpe

Upright Row (Dumbbell)
"Cable ez bar"
Set 1: 60 lbs x 17 @ 9 rpe
Set 2: 80 lbs x 14 @ 9 rpe
Set 3: 80 lbs x 11 @ 10 rpe
Set 4: 50 lbs x 12 @ 10 rpe [Failure]

Cross Cable Triceps Extension
Set 1: 50 lbs x 15 @ 8.5 rpe
Set 2: 50 lbs x 10 @ 10 rpe [Failure]
Set 3: 30 lbs x 18 @ 10 rpe

Triceps Dip
Set 1: 12 reps
Set 2: 15 reps

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

Back - Saturday - 5/25/24

Seated Leg Curls - rep scheme 20, 15, 10, 20

DB RDL - Shrug Super Set
65x15/15 x3 sets

Supported Seated Row x 4 sets

Single Arm Cable Rows x2 sets

Pullover machine - 110x13, RP 4, RP 3

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

Arms - Sunday, May 26, 2024 at 8:40pm

SA Triceps Rope Extension
Set 1: 50 lbs x 20 @ 9 rpe
Set 2: 50 lbs x 15 @ 10 rpe
Set 3: 60 lbs x 8 @ 10 rpe
Set 4: 40 lbs x 16 @ 10 rpe

EZ Bar Skullcrusher
"Db"
Set 1: 20 lbs x 15 @ 8.5 rpe
Set 2: 20 lbs x 8 @ 8.5 rpe
Set 3: 20 lbs x 8 @ 10 rpe

Single Arm Preacher Curl
Set 1: 35 lbs x 10 @ 8.5 rpe
Set 2: 35 lbs x 8 @ 10 rpe
Set 3: 25 lbs x 9 @ 10 rpe [Failure]

EZ Bar Biceps Curl
"First set wide grip"
Set 1: 40 lbs x 10 @ 8.5 rpe
Set 2: 40 lbs x 15 @ 9 rpe
Set 3: 40 lbs x 11 @ 10 rpe [Failure]

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

Chest & Biceps - Monday, May 27, 2024 at 7:19pm

Incline Chest Press (Machine)
Set 1: 90 lbs x 10 @ 8 rpe
Set 2: 90 lbs x 8 @ 8.5 rpe
Set 3: 90 lbs x 8 @ 8.5 rpe

Iso-Lateral Chest Press (Machine)
Set 1: 110 lbs x 10 @ 8 rpe
Set 2: 150 lbs x 5 @ 9.5 rpe
Set 3: 120 lbs x 8 @ 9 rpe
Set 4: 90 lbs x 11 @ 9 rpe [Drop]

Bench Press (Cable)
Set 1: 60 lbs x 12 @ 8 rpe
Set 2: 50 lbs x 15 @ 8.5 rpe
Set 3: 50 lbs x 11 @ 10 rpe

Chest Fly (Machine)
Set 1: 90 lbs x 21 @ 7 rpe
Set 2: 90 lbs x 21 @ 8 rpe
Set 3: 90 lbs x 21 @ 9.5 rpe

Spider Curl (Dumbbell)
Set 1: 30 lbs x 10 @ 7 rpe
Set 2: 30 lbs x 12 @ 8 rpe
Set 3: 30 lbs x 12 @ 9 rpe

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

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

I have legs today, going to take the pressing a little light as mentioned earlier in the post. I need my lower back to be in good driving condition for the 18 hours on the road. I don't want to push the lower back too hard before stressing it like that. It is going to be a very chaotic and challenging situation to be on prep during this trip but I will make it work.

Oh yeah, tried something a little different with my MM I think it looks a bit better. Once the rest of the fat comes off things will clean up under my pecs making this look much better.
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MrKleen73 said:
WOW, LMAO talk about a whirlwind of life going on right now. Prep, work stuff, family life, getting ready to leave for vacation while trying to figure out just how I am going to get all of my training in. I have hopped on and started to respond and post up training several times only to lose what I am posting. I am already doing two-a-days with lifting and cardio. I imagine most of these while traveling will have to be combined into one big long painful workout. My last 2 sessions have been this way and let me tell you the cardio is brutal as an add on. Also legs are dead tired, I have to train them today so planning to take it a little light on the pressing movements and add some volume with Leg Curls and Extensions. I don't want to be nursing lower back issues during the 18 hour drive to Lakeland but I have no problem with my legs being sore.

Things are moving along more quickly now. We dropped calories again. My current macros are 225c, 291p, 56f for a total of 2568 calories. Weight is doing it's best to hang on even while I tighten back up. I know the gear levels picking up are the reason for tis but my brain is trying to get a little panicked by loss, then climb, then loss, then climb, and then loss. Knowing I am tightening up but also knowing I was heavier this week than the week before even though I can see I am tighter. Now I was 213.4 this morning and looking thick but I was 210.4 2 weeks ago. Assuming this is mostly extra glycogen retention, maybe some rebound muscle from being back on the gear.

Coach told me he was getting fukking excited with the package he thinks we are going to be able to bring into the show. Which in turn makes me even more excited. Between this and knowing I will be working with someone on posing when I get back I am just getting excited to know all of this hard work is about to come to a culmination in a ridiculous looking physique and hopefully a few trophies or medals.

Here are some recent training dumps.

Back & Hamstrings (- Saturday, May 18, 2024 at 6:34pm

Standing Leg Curls
Set 1: 50 lbs x 20 @ 7 rpe
Set 2: 60 lbs x 15 @ 7.5 rpe
Set 3: 90 lbs x 10 @ 10 rpe
Set 4: 50 lbs x 19 @ 10 rpe [Failure]

Arsenal Power Squat Good Mornings
Set 1: 340 lbs x 15 @ 7 rpe
Set 2: 340 lbs x 15 @ 8.5 rpe

Arsenal Wide grip Pronated Chest Supported Row
Set 1: 100 lbs x 10 @ 8 rpe
Set 2: 100 lbs x 10 @ 9 rpe
Set 3: 100 lbs x 8 @ 10 rpe

Single Arm Cable Row
Set 1: 50 lbs x 15 @ 8 rpe
Set 2: 50 lbs x 14 @ 10 rpe

Pullover (Machine)
Set 1: 110 lbs x 12 @ 9 rpe
Set 2: 100 lbs x 4 @ 10 rpe
Set 3: 100 lbs x 3 @ 10 rpe

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

Arms - Sunday, May 19, 2024 at 3:35pm

SA Triceps Rope Extension
Set 1: 50 lbs x 20 @ 9 rpe
Set 2: 50 lbs x 15 @ 10 rpe
Set 3: 60 lbs x 10 @ 9 rpe
Set 4: 40 lbs x 15 @ 10 rpe

Triceps Kickback (Dumbbell)
Set 1: 25 lbs x 12 @ 10 rpe
Set 2: 15 lbs x 15 @ 10 rpe
Set 3: 15 lbs x 12 @ 10 rpe [Failure]

EZ Bar Skullcrusher
Set 1: 50 lbs x 15 @ 9.5 rpe
Set 2: 50 lbs x 9 @ 10 rpe
Set 3: 40 lbs x 10 @ 10 rpe

Diamond Push Up
Set 1: 11 reps
Set 2: 9 reps
Set 3: 6 reps

Single Arm Preacher Curl
"HS machine"
Set 1: 45 lbs x 8 @ 9.5 rpe
Set 2: 35 lbs x 8 @ 9.5 rpe
Set 3: 35 lbs x 4 @ 10 rpe [Failure]



EZ Bar Biceps Curl

Set 1: 40 lbs x 15 @ 8.5 rpe

Set 2: 40 lbs x 15 @ 10 rpe

Set 3: 40 lbs x 10 @ 10 rpe [Failure]

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

Chest & Biceps -Monday, May 20, 2024 at 7:30pm

Chest Press (Machine)
Set 1: 130 lbs x 8 @ 9 rpe
Set 2: 115 lbs x 7 @ 9.5 rpe
Set 3: 85 lbs x 10 @ 10 rpe [Failure]

Incline Iso-lateral Chest Press
Set 1: 100 lbs x 13 @ 9.5 rpe
Set 2: 100 lbs x 11 @ 9.5 rpe
Set 3: 100 lbs x 3 @ 10 rpe

Bench Press (Cable)
Set 1: 57.5 lbs x 11 @ 9 rpe
Set 2: 50 lbs x 10 @ 9.5 rpe
Set 3: 50 lbs x 7 @ 9.5 rpe
Set 4: 50 lbs x 3 @ 9.5 rpe

Chest Fly (Machine)
Set 1: 85 lbs x 11 @ 9.5 rpe
Set 2: 55 lbs x 15 @ 9 rpe
Set 3: 55 lbs x 13 @ 10 rpe

Spider Curl (Dumbbell)
Set 1: 30 lbs x 11 @ 8.5 rpe
Set 2: 30 lbs x 11 @ 9 rpe
Set 3: 30 lbs x 11 @ 10 rpe

Bicep Curl (Dumbbell)
Set 1: 20 lbs x 15 @ 9.5 rpe
Set 2: 20 lbs x 12 @ 9.5 rpe
Set 3: 20 lbs x 10 @ 10 rpe

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

Legs - Wednesday, May 22, 2024 at 4:37pm

Leg Press (Machine)
"Knee was getting tired. Stopped for safety."
Set 1: 730 lbs x 12 @ 8 rpe
Set 2: 730 lbs x 12 @ 9 rpe
Set 3: 730 lbs x 9 @ 9.5 rpe
Set 4: 730 lbs x 3 @ 9.5 rpe
Set 5: 730 lbs x 5 @ 6 rpe

Walking Lunge (Dumbbell)
50x8
50x8

Romanian Deadlift (Dumbbell)
Set 1: 60 lbs x 15 @ 7 rpe
Set 2: 70 lbs x 12 @ 9 rpe
Set 3: 70 lbs x 11 @ 9.5 rpe

Lying Leg Curl (Machine)
Set 1: 60 lbs x 20 @ 8 rpe
Set 2: 65 lbs x 15 @ 9.5 rpe
Set 3: 70 lbs x 10 @ 9.5 rpe
Set 4: 45 lbs x 15 @ 10 rpe [Failure]

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

Shoulders & Triceps - Friday, May 24, 2024 at 8:34pm

Shoulder Press (Machine Plates)
Set 1: 95 lbs x 9 @ 9.5 rpe
Set 2: 95 lbs x 3 @ 10 rpe [Drop]
Set 3: 60 lbs x 11 @ 9.5 rpe
Set 4: 60 lbs x 4 @ 10 rpe

Standing Lateral Raise
Set 1: 50 lbs x 20 @ 10 rpe
Set 2: 50 lbs x 15 @ 9.5 rpe
Set 3: 60 lbs x 10 @ 9.5 rpe
Set 4: 40 lbs x 14 @ 10 rpe
Set 5: 40 lbs x 4 @ 10 rpe [Drop]

Incline DB Rear Delt Flyes
Set 1: 20 lbs x 20 @ 10 rpe
Set 2: 20 lbs x 15 @ 9.5 rpe
Set 3: 20 lbs x 16 @ 10 rpe

Upright Row (Dumbbell)
"Cable ez bar"
Set 1: 60 lbs x 17 @ 9 rpe
Set 2: 80 lbs x 14 @ 9 rpe
Set 3: 80 lbs x 11 @ 10 rpe
Set 4: 50 lbs x 12 @ 10 rpe [Failure]

Cross Cable Triceps Extension
Set 1: 50 lbs x 15 @ 8.5 rpe
Set 2: 50 lbs x 10 @ 10 rpe [Failure]
Set 3: 30 lbs x 18 @ 10 rpe

Triceps Dip
Set 1: 12 reps
Set 2: 15 reps

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

Back - Saturday - 5/25/24

Seated Leg Curls - rep scheme 20, 15, 10, 20

DB RDL - Shrug Super Set
65x15/15 x3 sets

Supported Seated Row x 4 sets

Single Arm Cable Rows x2 sets

Pullover machine - 110x13, RP 4, RP 3

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

Arms - Sunday, May 26, 2024 at 8:40pm

SA Triceps Rope Extension
Set 1: 50 lbs x 20 @ 9 rpe
Set 2: 50 lbs x 15 @ 10 rpe
Set 3: 60 lbs x 8 @ 10 rpe
Set 4: 40 lbs x 16 @ 10 rpe

EZ Bar Skullcrusher
"Db"
Set 1: 20 lbs x 15 @ 8.5 rpe
Set 2: 20 lbs x 8 @ 8.5 rpe
Set 3: 20 lbs x 8 @ 10 rpe

Single Arm Preacher Curl
Set 1: 35 lbs x 10 @ 8.5 rpe
Set 2: 35 lbs x 8 @ 10 rpe
Set 3: 25 lbs x 9 @ 10 rpe [Failure]

EZ Bar Biceps Curl
"First set wide grip"
Set 1: 40 lbs x 10 @ 8.5 rpe
Set 2: 40 lbs x 15 @ 9 rpe
Set 3: 40 lbs x 11 @ 10 rpe [Failure]

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

Chest & Biceps - Monday, May 27, 2024 at 7:19pm

Incline Chest Press (Machine)
Set 1: 90 lbs x 10 @ 8 rpe
Set 2: 90 lbs x 8 @ 8.5 rpe
Set 3: 90 lbs x 8 @ 8.5 rpe

Iso-Lateral Chest Press (Machine)
Set 1: 110 lbs x 10 @ 8 rpe
Set 2: 150 lbs x 5 @ 9.5 rpe
Set 3: 120 lbs x 8 @ 9 rpe
Set 4: 90 lbs x 11 @ 9 rpe [Drop]

Bench Press (Cable)
Set 1: 60 lbs x 12 @ 8 rpe
Set 2: 50 lbs x 15 @ 8.5 rpe
Set 3: 50 lbs x 11 @ 10 rpe

Chest Fly (Machine)
Set 1: 90 lbs x 21 @ 7 rpe
Set 2: 90 lbs x 21 @ 8 rpe
Set 3: 90 lbs x 21 @ 9.5 rpe

Spider Curl (Dumbbell)
Set 1: 30 lbs x 10 @ 7 rpe
Set 2: 30 lbs x 12 @ 8 rpe
Set 3: 30 lbs x 12 @ 9 rpe

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

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

I have legs today, going to take the pressing a little light as mentioned earlier in the post. I need my lower back to be in good driving condition for the 18 hours on the road. I don't want to push the lower back too hard before stressing it like that. It is going to be a very chaotic and challenging situation to be on prep during this trip but I will make it work.
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Awesome to hear and sounds like a busy schedule you got going! I’m excited for you as well!! Awesome job man 💪🏻
 
Thank you Sir!
 
Looking like a Beast 💪…….You definitely have a busy schedule, but all sounds good. I think you’re going to crush it, and definitely bring home a trophy. And it’s always a good sign when the coach is extra excited because he knows he chose a winner.🏆 The timing sounds good with the gear and the intensity bringing you down the home stretch to the show. And as far as training, with the gear being added in, your body should respond really well to everything, even if you have to get creative with body weight exercises while on vacation,
Hope you have a great vacation, and have fun man, you deserve it.
 
Huge improvement in the most muscular pose, and like you said the chest fat won’t be an issue. The high levels of mast will also shrink tissue over time, and there’s of course Ralox if it comes to that if needed.

I hope the vacation is fun! Whenever things seem tough to make the diet work while gone, remember it’s a choice and you have the knowledge and means to make it work! It doesn’t have to be fancy, and some hunger is part of the diet - there’s nowhere you can’t get a bag of dried almonds, pieces of fruit, and RTD protein shakes to try to dial in macros on the road. And ephedrine makes driving long hauls way smoother, besides the hunger curb!
 
Dustin07 said:
I love this
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This is something I find myself considering whenever I am sitting in my car right before a hard lower body session, contemplating if I should just turn around and go home.

You don’t have to be here, you get to be here…but nobody can do it for you. And nobody cares, so it’s entirely on you what happens next. That is empowering.
 
Things trending in the right direction and glad that you're getting excited. If your coach is, you know you're getting there! Try not to street about the anxiety of ups and downs. That's probably just the gear messing with your head too. One other consideration, was just listening to RP strength podcast and they talked about overreaching and over compensation. So basically, you would do two-a-day workouts to make up for the 1/2 a week or so (not sure how long your vacation is) and then just take off the remainder. Body will keep building due to stress and you won't lose anything those few days your out of the gym and eating more.
 
Hyde said:
Huge improvement in the most muscular pose, and like you said the chest fat won’t be an issue. The high levels of mast will also shrink tissue over time, and there’s of course Ralox if it comes to that if needed.

I hope the vacation is fun! Whenever things seem tough to make the diet work while gone, remember it’s a choice and you have the knowledge and means to make it work! It doesn’t have to be fancy, and some hunger is part of the diet - there’s nowhere you can’t get a bag of dried almonds, pieces of fruit, and RTD protein shakes to try to dial in macros on the road. And ephedrine makes driving long hauls way smoother, besides the hunger curb!
Click to expand...
Thank you Sir, I have definitely been reminding myself that this is my choice, and I will be a better version of myself when I complete this challenge. My mantra has been, "If you have extreme goals, you are gonna have to do extreme sh|t!"

I think this version of the most muscular is more impressive as well. Not typically stoked on how the lower chest fat looks right now but this is the pose to show off the physique, so I need to display it even if I do still have a little something there come contest time.

Really looking forward to the vacation and seeing my family most of them live in Florida so I will get to see many of them while out there. It really just comes down to manuevering and getting my food in when I can and having enough karbolyn and whey to fill in the gaps. I hadn't thought about ephedrine, I might have to stop by the pharmacy and pick up some bronchaid.
Dustin07 said:
I love this
Click to expand...
Yeah, remembering that it is a choice you made is a good way to take back control of something, when you get a little overwhelmed or start pitying yourself for your self chosen situation.
Hyde said:
This is something I find myself considering whenever I am sitting in my car right before a hard lower body session, contemplating if I should just turn around and go home.

You don’t have to be here, you get to be here…but nobody can do it for you. And nobody cares, so it’s entirely on you what happens next. That is empowering.
Click to expand...
Totally, this is often the self talk I have right before a session I am just too tired to do.
Segansational said:
Things trending in the right direction and glad that you're getting excited. If your coach is, you know you're getting there! Try not to street about the anxiety of ups and downs. That's probably just the gear messing with your head too. One other consideration, was just listening to RP strength podcast and they talked about overreaching and over compensation. So basically, you would do two-a-day workouts to make up for the 1/2 a week or so (not sure how long your vacation is) and then just take off the remainder. Body will keep building due to stress and you won't lose anything those few days your out of the gym and eating more.
Click to expand...
@Segansational Could you link me to that video please. I agree seeing the scale dance a bit is getting in my head somewhat but the part of me winning that fight is the one that knows I have been on my macros, and my training has been hard and consistent.

I did opt to push my leg session to Friday though, with the troubles I have been dealing with my lower back I decided it would just be a bad idea to train and then have it sore and aching as I went into an 18 hour trip. It typically gets sore for 2-3 days after my leg session now so I decided to move the day until we have made it to Florida. So I can train, and recover before making the trip back. I am nailing down the location of the gym I found near the airbnb, so I can get by there for my training in the mornings.

I had to tell family members that this visit will e different in that I will have to make training a major priority. So there may be times they want to spend together that I am simply not able to spend with them if I haven't trained yet. My plan is to stick as close to my training and diet as possible.
 
Segansational said:
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Was their podcast, here's the episode where they go into overreaching principle.
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Thanks! Definitely curious on what he was saying.
 
MrKleen73 said:
I had to tell family members that this visit will e different in that I will have to make training a major priority. So there may be times they want to spend together that I am simply not able to spend with them if I haven't trained yet. My plan is to stick as close to my training and diet as possible.
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I miss being in that headspace at times. I remember being at mexican restaurants with family, ordering a salad with extra chicken and not eating the chips and my sister in law being concerned, asking me if I'm comfortable in my skin etc lololol, I was like yes I am because I'm fukin' ripped and I'm not giving up my veiny ass abs for a burrito 😂😂
 
Dustin07 said:
I miss being in that headspace at times. I remember being at mexican restaurants with family, ordering a salad with extra chicken and not eating the chips and my sister in law being concerned, asking me if I'm comfortable in my skin etc lololol, I was like yes I am because I'm fukin' ripped and I'm not giving up my veiny ass abs for a burrito 😂😂
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Right, and the leaner I get the more that just solidifies things for me.

Weight this morning for my check in was 211.8 my pics came out unfocused but I think I can still see some progress there. Last Wednesday I was 213 and some change, this weekend 211.6, I have been going up after that recently so the fact I haven't really gone up much I think that definitely shows some progress being made.

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I feel like your MM is getting more symmetrical in every practice. from a stage standpoint is it better to elongate the biceps in that pose? you're presenting wider and wider IMO

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I am not sure. I will be working with a posing coach when I get back for more pointers.

Also, great news... sitting on side of road wth what seems to be a dead battery or I hope so anyway.
 
MrKleen73 said:
I am not sure. I will be working with a posing coach when I get back for more pointers.

Also, great news... sitting on side of road wth what seems to be a dead battery or I hope so anyway.
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If a new battery fixes it, but then it dies again shortly, you have a dead alternator that’s no longer charging the battery.
 
Hyde said:
If a new battery fixes it, but then it dies again shortly, you have a dead alternator that’s no longer charging the battery.
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Thanks yeah I am 99% is just the battery. It was 3 years old. I thought it was about 2.We got a jump and made it to the hotel and had just enough juice to start to take me to autozone, they said it was dead too. Been running and starting good since.

We are just way behind on time now. Trying to decide if it is worth trying to train at 1AM at PF 15 minutes from the house, or combining sessions with just the meat and potatoes for each muscle group tomorrow. I think lack of sleep would be worse than just getting in lower volume for these muscle group this week.


Dustin07 said:
you should probably get an electric car, they have huge batteries. I bet they never die.
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Lol, but talk about a more costly replacement!
 
Dustin07 said:
you should probably get an electric car, they have huge batteries. I bet they never die.
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Not a Texas problem, but I train with 2 guys who have worked for EV companies (Tesla and Rivian) and serious cold just destroys them. The guy said when he was in Chicago people brought Teslas in all the time in winter that the deep cold had taken them out. $9,000 for new batteries on regular models, and $14,000 for sport models.
 
Hyde said:
Not a Texas problem, but I train with 2 guys who have worked for EV companies (Tesla and Rivian) and serious cold just destroys them. The guy said when he was in Chicago people brought Teslas in all the time in winter that the deep cold had taken them out. $9,000 for new batteries on regular models, and $14,000 for sport models.
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No doubt!

Had a great time at he wedding, and reception. The Bride and Groom looked amazing and we're so happy to start a life together. Really proud of my nephew!

Coach was stoked with my update pics. I was 210 on the dot Saturday morning for my checking but on a different scale. Looks about right. Coach told me to lower my arm and bring it forward some on my side chest. Makes my chest look bigger not being all stretched out. I also picked up my rib cage in my FDB to increase chest size, it flattens out my abs some but just trying different ways of posing.

The trip has been a crazy challenge with prep, and tiring but I am making it work for sure. So happy I brought powders and had Sage prep food for the week instead of shopping and cooking here. It was worth the space the cooler took up for sure.

Here are some of the pics from my check-in.

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I have to post one at a time for some reason it messes up with more.Invalid Link Removed
 
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Side Chest let me know which side looks better and if you can tell which side the biceps was moved on by looking. I am indecisive if the surgery made it look better because in some ways I think it did that I will explain after.
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