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KLEEN Cut's back on the supplements but not the progress!

turff49 said:
Military style! People always thought dropping troops for push-ups was punishment during basic training. In reality it was more for conditioning.
It's actually a great idea. Wish I had the time and ability to do that. It's a great plan Chris!!
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Well time not so much, more a matter of popping out a set in the morning, perhaps one when I get home and then one after dinner or something. Plus you know anywhere you see something to hang on you can do it too. Parking overhangs, tree branches, stairs, the guy who set up the program said doing them off of odd things adds to it anyway.

If you are curious about the actual progression scheme and what not here it is. In all seriousness doing 3-4 sets of chins / pull ups a day takes about 4 minutes out of your time. You don't need to warm up or prep for it. You don't even need to change out of your button up for work since it is one set at a time and not to failure there will be no sweat or anything to deal with.
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eddieaz said:
Way to hit in Kleen! Glad to see you gettin' it dun again!
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Thanks Eddie!
DreamWeaver said:
I had some achy knees but when I just went lighter and higher reps with more range took care a lot of it. Also I do believe all the lunges have given me more balance in my leg strength.
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Yes definitely, I am basically doing the same thing. My heaviest stuff will be the Trap Bar squat which puts me just above parallel. That is a very knee friendly place to be with a heavy load. The rest of the leg work for mobility and balance will be body weight full ROM stuff like lunges mixed in with some carries, pushes and drags. Knees should be feeling pretty stellar after this.
eddieaz said:
Please don't use that word, "lunges".
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HA!
eddieaz said:
Alright. I was trying to decide what kind of workout I'd do the next 4 weeks. You've inspired me. GVT it is!
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Nice GVT kills!
DreamWeaver said:
That's up for me next too, advanced gvt ... beware I think there are some you know what's in it :)
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Yeah that is a good looking program.

Okay so I made my plan for the program yesterday and was all excited to get home tonight hit up the garage for my Trap Bar workout. Then I remembered I have a concert to go to tonight. The wife and I are going to Nickelback tonight. They have a lot of haters but I for one love them, they are a great rock band. Just not a metal band that most people thing they are trying to portray. That and they put on one of the best shows and have the best pyrotechnics in the business.

Needless to say I will not be able to do the trap bar workout today so I will have to rearrange a couple things so I still get the things I want done this week.
 
I saw nickelback opening for bon jovi a few years ago in dusseldorf. I liked them a lot.

Have fun tonight
 
I had really thought about doing GVT and decided to wait it out.

Have fun tonight at the concert Kleen.


BTW if you want to join in I started a new log ;)

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smike said:
I saw nickelback opening for bon jovi a few years ago in dusseldorf. I liked them a lot.

Have fun tonight
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Will do, hard to believe they opened for anyone, but I can see them with Bon Jovi. Such a big name. If anything they are the Bon Jovi of today. It was uncool for a self respecting long hair headbanger like myself (back then) to like Bon Jovi. Everyone thought they wanted to be a Hard Rock band, and they were simply a rock and roll band. So just like Nickelback they were called posers and wannabees even though they were outselling all of the heavy metal bands by leaps and bounds.

Me I like music, and like what I like. I never apologize for it and I have an eclectic taste. I love Metal, Rap, Hip Hop R&B, techno, classical, rock, pop, grunge, dubstep, I like a little bit of all of it. Hell I have been known to attend a blue grass festival or two.

jdg76 said:
I had really thought about doing GVT and decided to wait it out.

Have fun tonight at the concert Kleen.


BTW if you want to join in I started a new log ;)

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Will do, and I am there.
 
Hyde said:
I love their song Rockstar. I just do. I'm not ashamed.
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Yeah, they closed off with "Burn it to the ground" which is also a bad ass song! Just a fun band, only a few songs are intense enough to make it to my workout playlist. The show was great, although they did not have the pyrotechnics like they normally do because the pavilion is covered in fabric so huge massive flames is a no go.

I got into bed around 1:00 AM so I will end up lifting a bit tonight I think. but it will be upper body if so. No need to run myself down when I can do the trap bar workout later when feeling fresh. It will by far be the most physically draining and CNS draining workout so I should be somewhat rested. I don't want to create a bigger hole than my body can fill up and build onto.
 
That routine honestly looked awesome; saw it when it was first posted a good while back and thought how much I'd love to do it. Then remembered NEITHER of my TWO gyms have a trap bar (wtf they're so cheap and safe).

Please complete this program, that I might vicariously live through you.
 
Hyde said:
That routine honestly looked awesome; saw it when it was first posted a good while back and thought how much I'd love to do it. Then remembered NEITHER of my TWO gyms have a trap bar (wtf they're so cheap and safe).

Please complete this program, that I might vicariously live through you.
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You know it, I am excited about what I will get out of it. I will be completely yoked by the time it is over. My traps will be MASSIVE! Be looking like Syd Vicious from wrestling back in the day. My legs should get a lot out of it too. It is odd that most gyms do not have them but then again, most gyms are fitness facilities and not training facilities. These are the types of things used in purpuseful training, and not just working out. Unless someone accidentally stumbles upon them that is. Very unfortunate. I use my trap bar for deads, farmer carries, and I want to set up some boxes or stands so I can use it for neutral grip overhead pressing too. You can also do floor presses, rowing, oh yeah and work the traps imagine that. LOL

Last night I got home sat on my couch and passed smooth out. Woke up at 5:30AM with my asleep on the couch too. I knew I was tired but dayum! So this weekend I have 2 lifting sessions to complete and I need at least one conditioning session. Probably do weights tonight and tomorrow then conditioning. I may just start with like 5 work sets of trap deads this weekend so I am nice and recovered for Wednesday so I can keep my schedule I set up. However knowing me I once I get started I may end up sucking it up and do the whole first workout and hit the second on Wednesday anyway.
 
Okay so I did not even know this was being made but I am very excite to see it. If you like rap you are going to want to see this. Even if not, this will be a great movie! So much controversy and is a part of History now. The entire country was either against them or loving them. Going to be an awesome flick. This is where my eclectic taste in music will differ from a lot of you. Even then I was mostly into metal but loved Rap, and remember all of this stuff vividly. Interesting the 2 surviving members are now multi-industry moguls and respected business men.

[video]https://youtu.be/l5r5cZk0EfY[/video]
 
MrKleen73 said:
Okay so I did not even know this was being made but I am very excite to see it. If you like rap you are going to want to see this. Even if not, this will be a great movie! So much controversy and is a part of History now. The entire country was either against them or loving them. Going to be an awesome flick. This is where my eclectic taste in music will differ from a lot of you. Even then I was mostly into metal but loved Rap, and remember all of this stuff vividly. Interesting the 2 surviving members are now multi-industry moguls and respected business men.

[video]https://youtu.be/l5r5cZk0EfY[/video]
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Just watched the vid... that does look awesome. The begging reminds me of Boyz in the Hood.
 
Glad you enjoyed the concert and got some rest! You needed it! That movie looks like it will definitely be a good one!!
 
Dma378 said:
That Trailer looks awesome. Also coming from a huge metal-head here. Will definitely watch this.
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wasme said:
Just watched the vid... that does look awesome. The begging reminds me of Boyz in the Hood.
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wasme said:
With you... huge metal fan here.. but enjoy movies like that.
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No doubt DMA and Simon, I am metal first but more or less very eclectic taste. However the real life controversy in this is going to make it that much better too. Plus the actors are almost perfect look a likes!
mattborn00 said:
i really enjoy using a trap bar for my farmers carries
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No doubt!
love2liftkat said:
Glad you enjoyed the concert and got some rest! You needed it! That movie looks like it will definitely be a good one!!
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Thanks and yes I needed it!

I started the 100 Rep Trap Bar workout program yesterday from T-Nation. First workout was 2 warm ups & 6 working sets of 8 reps done from a hips tucked down dead squat type position. I am almost sure I did 7 work sets because I lost count and did what I thought would be one extra set just to be sure I got the 6.

I am feeling it a little bit of everywhere today, hams, quads, my entire back, and my forearms! Love that feeling!!!!

I should be completely yoked when I am done with how my back and traps respond to deads!!!!! Going to hit up some upper body work here shortly unless I save it for tomorrow and crush it before we eat BBQ!

Bringing myself back to a level of fitness I feel comfortable in my own skin. Been gaining a little size back and losing some fat so got to keep the ball rolling!
 
I am trying to get a trap bar to add this workout into my routine. Place I get my stuff from is back ordered... hopefully not for long.
 
Yeah hope not too!

So I just got back from the gym just a bit ago, & finished my grub. Had a nice workout even though very late. I went heavier than I have so far and it felt good to lift. I didn't go crazy but I think 225 has been my max working weight maybe 235 since I got back. That is for both bench and rows. So I went up to 255 tonight. Not a lot of weight but still a lot compared to what I have been lifting in the same rep range.

Bench 3 Warm up sets, then 225x5, 235x5, 245x5, 255x5, 255x5, 225 with some mid range reps to fill the muscles with blood.

Rows 3 warm up sets, then 225x5, 240x5, 255x5, 255x5, 255x5

Single Arm Side raises - 50x5 @ 3 sets per arm. Elbow started to get sore. Moved to machine side raise 150x5 for 2 sets

Superset
Rope Cable Triceps Push Downs 100x12 x 3
Rope Cable Supinating Curls 100x12 x 2 sets 100x10 x 1 set

Face Pulls 50x12 for 3 sets
 
Kleen's comeback log. Nice job! Happy Easter!
 
Spring has set in and Kleen is getting to work! Superb workout Chris. Friggin stout rows to not having been at it solid for awhile. Muscle memory is coming through like a freight train!
 
kenpoengineer said:
Kleen's comeback log. Nice job! Happy Easter!
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Thanks and hope you had a great one as well. I had an awesome one. Had friends over and even though raining we BBQ'd as planned. Now my garage gym will smell like BBQ for a month. Should help me get in some big post workout meals!
turff49 said:
Spring has set in and Kleen is getting to work! Superb workout Chris. Friggin stout rows to not having been at it solid for awhile. Muscle memory is coming through like a freight train!
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Yes Sir! I was feeling stronger for sure. I will probably stick at this weight for a few weeks and perhaps just try to start the 255 earlier in the workout to increase the volume. I don't want the tendons to get thrashed going up too heavy too quickly. So I will get them to adjust to this weight for a bit before going up any further. The 30 lb jump was aggressive so better to stick with this weight for a bit.

wasme said:
Those are some strong numbers in my book.. nice work Chris.
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Thanks Simon, on rows I am right there with you but for bench it is harder to see as big weight when I was hitting 275x10 before I laid off. However for this point in my program definitely a lot of weight. Keeping the form perfect on everything so as to not have any issues with that.
 
Oh yes as for today, the plans are to drink enough water to drop the water weight from yesterday. LOL! Good eating and some beer, I am feeling a bit puffy! Also tonight is going to be an Upper Body Pump Day, I am pretty excited about that. I plan on hitting it up in the garage and finishing off with at least a short conditioning session with the Slastix ropes.

I am thinking something along these lines.

Incline Bench 3x12-15
DB Press Flyes, or Slastix Fly Press x2

Reverse Grip Dorian Rows - 3x12-15
Straight Arm Pull Downs or SLastix Rope Straight Arm Lat Pulls x2

DB Side Raises Low End Partials 3x35
6 Ways

Barbell Curls - just barbell 3 sets and how many reps? ALL OF THEM!!!!
Overhead Triceps Extensions - 3 sets AMRAP in good form.

Slastix Rope Conditioning 30 seconds work 30 seconds rest 2-4 rotations
Rope Slams
Rope Run Outs
Rope Single Leg Alternates
Reverse Lunge Slam
Reverse Run Outs
Face Away Rapid Punches
Jumping Jacks
Face Away Judo Throw / Hip Toss

This will be pretty grueling considering when using both ropes at a full stretch is 210 lbs of resistance pulling back against me. That is actually extremely hard to stabilize against while moving your arms and body explosively against the resistance. Battle ropes are hard enough, add the resistance pulling you back to it and it gets major intense.
 
Thanks @<u><a href="http://anabolicminds.com/forum/member.php?u=207585" target="_blank">Dma378</a></u> I am back at it, and eating better. I haven't started counting calories just yet. Still not motivated for that but eating well enough that I am gaining muscle and dropping fat. The muscle is coming on more quickly than the fat is coming off but hey that is muscle memory. I am loading carbs around my workouts, not crazy but hitting up about 100-150g of carbs in my peri-workout window. Working to get more veggies in and what not.

Speaking of veggies this looks like a great way to get some in!!!!

[video]https://youtu.be/HZU550SXAWU[/video]
 
Does anybody know why the video embedding stopped working? Heck the Mention either for that matter.
 
Last night was a good lift but it is official I went too heavy on the DB Side laterals the other day. So right now going into anything applying lateral pressure on the outside of my elbow is giving me the business. It ins't horrible but if gripping the bar for Deads hurts tomorrow I may need to do squats or something. It should be fine by later this week and I will just do my lateral stuff on a machine.

Also I will be traveling to a podunk little town in Louisiana Thursday Morning through Friday so my heavier upper body day will more than likely be performed on Saturday.

So last night my daughter decided she wanted to lift with me. I catered to her to make it an enjoyable experience and what not so my workout took longer and i was not able to get to the extra conditioning I had planned. Yet it was worth it for her to come out and get involved.

Tonight however I will definitely be hitting up some conditioning. I am really enjoying working with the ropes but will probably try to do something tonight that doesn't involve too much that could irritate the elbow. I am using a new AI and it seems it may be a bit stronger than I anticipated. My other joints and tendons are feeling it a bit so I am sure that is exacerbating the elbow issue at this point. Adjusting the dose down a bit right now so it should be good to go.

Upper Body Pump Workout
Slastix Ropes warm up, got the blood flowing and heart rate up here.

Incline Bench Press - 3 work sets 155x15, 165x15 x 2, these were done slow negatives and just short of ******* to keep constant trension on the muscle.
Flat DB Flies - 3 sets of 35x failure moving to press flies when not able to do another regular fly.

Dorian Rows Reverse Grip - 155x15, 165x15 x 2, done with a few second hold & squeeze in the top position.
EZ Bar Pull Overs - 75x failure 3 sets - These are a little brutal on my right shoulder once I get to a certain point in the ROM. They really hit a gnarly spot on the back side of my delt. So I have to be very careful with them and keep form top notch! I wish I had a pull over machine, I love them and they do not hurt my shoulders. I used to love the DB Pull overs until my last shoulder surgery. When at the gym I tend to use lat pull down for straight arm pull downs instead.

6 Ways - 3 sets to failure - Man talk about a BURN in the shoulders and quite the pump! Wanted to figure out the best way to fill these puppies with blood without hurting the elbow. The weights are so light with these that it just made sense.

Super Set
Barbell Curls - just the bar 3 sets to failure - I was pressing my pinkies up into the bar supinating hard to really get the biceps firing!
Triceps Push Ups - 3 sets 20, 20, 17 - really focused on minimizing the involvement of the chest or shoulders on these. I was not going to go to failure on each set of these. One it would push my elbow a bit, 2 my body weight is a bit more resistance than the things I am doing to failure here. I am not looking to break anything down so much as spur a little more protein synthesis and circulation.

Don't worry guys, I am officially back in it now! This little BS stuff with the elbow isn't going to have me taking off time or anything. It was a bit of a stupid move on my part to go that heavy without having my elbow sleeves on. However I will be wearing them when I hit the Power workout this weekend. I just have to remember to suit up for things I need to suit up. The elbows are a chronic issue I will have to have soft tissue done on occasionally for the rest of my life. Just a result of being too hard headed while training for my contest.
 
A place called Abbeville, this is where it is on the map.

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I would say have fun but that will be totally dependent on the weather...
 
There's a town called Houma that not to far that's nice. Also grand isle got great fishing if u had the time and into it
 
Those 6-ways are a killer!! Like you said, you can/have to, go very light and they still burn like crazy! Nice workout Kleen!
 
I have had to go light on side lateral movement myself. There is just so much secondary work with the shoulders. I see the advanced gvt has a remedial day in place of shoulders on the second week... good fuggin idea.
 
Great work! I hope you have a great trip! Don't let their accents rub off on you! ?
 
Hey, Kleen. Did my first day on aGVT today. Felt pretty good, but I didn't go heavy enough on the inclines. I'll have to make up for it next time. Keep keeping us informed on how the exercises are feeling so I can try and anticipate better what I need to do. Keep tearing it up!
 
eddieaz said:
Hey, Kleen. Did my first day on aGVT today. Felt pretty good, but I didn't go heavy enough on the inclines. I'll have to make up for it next time. Keep keeping us informed on how the exercises are feeling so I can try and anticipate better what I need to do. Keep tearing it up!
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The first time through the exercises doing GVT is always a feeling out process. Hard to know what the right weight is for 10 x 10 until you do it.
 
eddieaz said:
Hey, Kleen. Did my first day on aGVT today. Felt pretty good, but I didn't go heavy enough on the inclines. I'll have to make up for it next time. Keep keeping us informed on how the exercises are feeling so I can try and anticipate better what I need to do. Keep tearing it up!
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Yes I was surprised how strong you can go with so many sets and I also underestimated my power. I just apply more inner intention to hammer the chest more and it's all good. Wait till tomorrow you are going to have a really sore chest despite the fact you lifted a little lighter. This routine is not as hard as it sounds to perform but the muscle ache goes deep. Just pin it. :)
 
Dma378 said:
The first time through the exercises doing GVT is always a feeling out process. Hard to know what the right weight is for 10 x 10 until you do it.
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AGVT is a different type of routine 10 sets superset but lower reps 10 X 5 for example.
 
Dma378 said:
Just reread. I missed that. Now I must go read about it!!
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loll yah it's a good switch of pace for those doing body building routines what more pump than power it addresses the power/hypertrophy aspect with a lot of stress on the muscle group by doing a lot of sets with one exercise. This is something you don't see with other routines so a great way mix things up.
 
wasme said:
On those 6 ways Chris, what was failure for you... with 10lbs ... 10 of them is excruciating..
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love2liftkat said:
Great work! I hope you have a great trip! Don't let their accents rub off on you! &#55357;&#56860;
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eddieaz said:
Hey, Kleen. Did my first day on aGVT today. Felt pretty good, but I didn't go heavy enough on the inclines. I'll have to make up for it next time. Keep keeping us informed on how the exercises are feeling so I can try and anticipate better what I need to do. Keep tearing it up!
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Will do, GVT is definitely a learning curve on what weight to use so that you are failing in the right areas.
Dma378 said:
The first time through the exercises doing GVT is always a feeling out process. Hard to know what the right weight is for 10 x 10 until you do it.
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Precicely, however a good place to start of using the 4-0-0 or 4-0-2 tempo is about 60% of your 10 rep max, or whatever you can do a hard 20 reps with.

DreamWeaver said:
AGVT is a different type of routine 10 sets superset but lower reps 10 X 5 for example.
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Yeah it is a nice set up. GVT B-Pak style!!!!
DreamWeaver said:
loll yah it's a good switch of pace for those doing body building routines what more pump than power it addresses the power/hypertrophy aspect with a lot of stress on the muscle group by doing a lot of sets with one exercise. This is something you don't see with other routines so a great way mix things up.
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I do like how he has the lower reps added in the mix!

Okay this weekend was kind of a wash as far as working out went. I did manage to get in an upper body lift on Friday morning using the Universal system they had at the hotel. Was not an awesome workout but enough to stimulate the muscle and avoid any atrophy. Hitting 14 hour days I am happy to have squeezed that one workout in.

Will be lifting in the garage tonight with my daughter. Again going to keep things lighter my elbow is still a bit touchy right now. I need to make sure to respect that fact, but work it anyway. I will come up with something to hit everything nicely without pushing the elbow too far again.

Other than that I had some really amazing authentic Cajun food this weekend. Shucks in Abbeville is AMAZING! Even the attorneys from NoLa, and Baton Rouge said that it was the best Cajun food they had eaten and they will be making the drive just to bring some friends and family to try it. That says something!!!
 
Man, the best thing about traveling is the food. I'm glad you found a great place to try out the local eats!

I'm loving this AGVT. Did legs yesterday and can hardly walk this morning... Bring on the GAINZ!
 
No doubt the food was great. @<u><a href="http://anabolicminds.com/forum/member.php?u=205838" target="_blank">BigRed1974</a></u> - did you happen to try the bread pudding? OMFG!!! AWESOME!!!!!!!

So the lift went okay, my elbow is just messed up though. I had to warm up really well and still had to back down a bit. Even picking the 25 lb weights up off the floor was messing with my left arm. That was just from trying to pinch the weight on the lip to get it off the floor. I am going to resort to some machines and isolation movements to replace some exercises that could aggravate it. This is nothing my ART guy can't fix but I need to find the time to go see him. I still got in a good workout even if only 2 exercises.

Low 30 degrees Incline bench Bar x 30-40reps, 95x20, 135x15, 155x15, 175x15, 185x15, 185x15, 185x6, 185x12, 185x8 I felt a tweak in my 3rd set of 185 and stopped the set. However I decided to get back under the bar and just move my hands in about an inch on each side. This took some of the pressure of the outside of the elbow and the rest of the work felt good.

Borge Presses - 35x15, 35x13, 35x12, 35x9, 35x7 - There were just what the Dr ordered regarding being able to work the shoulders into submission. I used DB's for mine and pressed the weight up a couple more inches but this exercise gets the medial and posterior delt like nobodies business. My shoulders were so pumped they were aching! Even rear delts were massively pumped. Just a great movement all together! Here is a video of him doing them. The volume does not work on this video so don't fuss around trying to hear anything.

[video]https://youtu.be/6QDATwvkgk4[/video]

Until I get my elbows back in business I am going to have to do something a bit different than what I had planned. There is simply no way I can grip the bar for my trap bar workout with out causing more problems right now. I may give the AGVT program from BPak a try or just come up with some other split to limit the frequency and stress of the upper body work. Talk about a frustrating situation, I was hoping it would clear up while having the downtime from the trip.
 
Didn't try the bread pudding. If I go back I'll be sure to try it out
 
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