KLEEN - Gets REDEFINE’D & grows to 6% w/ 1-Andro & PCT Revolution Black (Sponsored)

RickRock13 said:
I'd like to see you get to 4.7%, just so the Tutu thing happens and you are still lean. Everybody wins and we get to see a ripped Scotty sporting a Tutu....lol
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Oh God... That so is not gonna happen and technically I would still lose if I only get to 4.6%, the bet is I get lower than 4.6% because I've already hit 4.6% before and I'm shooting for a PR!!!
 
MrKleen73 said:
LMAO!

Okay speaking of the workout. I did as planned or almost as planned. I was only able to get in 8 sets of each on leg press and lying leg curls. Between 5-6 seconds a rep and no rest to speak of between sets I still couldn't finish before she was done with her leg workout. I also used the cable leg press machine today. It actually feels much heavier than the leg press does, It felt like about the same resistance as 4 plates per side but I was only using 170 lbs.

Done as Super Set, GVT style 4-0-2 tempo.

Leg Press Machine - 170x10 8 sets no rest straight to Lying Leg Curls.
Lying Leg Curls - 50x10 8 sets

I will go up on both of these next week. My hip is still hurting which is why I used the machine and it limited my ROM more. The slow reps had my legs burning and shaking a bit by the 8th sets, but typically when using adequate weight I fail to get 10 starting around the 4rth or 5th set, get a little stronger around 6-7th. I still got a damn good workout and expect to be sore. If my hip hurts tonight or tomorrow then I will just do leg ext, and leg curls during week and do trap bar deads on Sundays for a while. My hip is inflamed and worried it may be the bursitis, or tendinitis so need to allow the inflammation to go down.
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When my hip was bad and it was the bursar sack that was inflammed, it was the outside on the cup of the hip joint, it was not anywhere near the inside or along the quad muscle. The IT Band on the outside rubs against the bursar sack causing the pain, if that is not what is going on I would re-evaluate what is the cause it is will most likely be something very different. Bursitis is very easy to diagnose, the b***h of it is there is little to do except lay off the movement that irritate it. Hips are such a pain to face pain in them as it limits you in so much in the gym and in your daily life... it was a rough 3 months when my was acting up and another 4-6 for it to fully heal.
 
ScottyDoc said:
Oh God... That so is not gonna happen and technically I would still lose if I only get to 4.6%, the bet is I get lower than 4.6% because I've already hit 4.6% before and I'm shooting for a PR!!!
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I have faith you will get it but if not may I suggest a song with an upbeat tempo that makes you want to jump about gracefully with pointed toe...

JudgementDay said:
aha these bets are awesome, an epic log indeed Kleen!
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Thanks, has been a fun ride so far too!

oufinny said:
When my hip was bad and it was the bursar sack that was inflammed, it was the outside on the cup of the hip joint, it was not anywhere near the inside or along the quad muscle. The IT Band on the outside rubs against the bursar sack causing the pain, if that is not what is going on I would re-evaluate what is the cause it is will most likely be something very different. Bursitis is very easy to diagnose, the b***h of it is there is little to do except lay off the movement that irritate it. Hips are such a pain to face pain in them as it limits you in so much in the gym and in your daily life... it was a rough 3 months when my was acting up and another 4-6 for it to fully heal.
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The only reason I was thinking bursa was that the more I feel around for it the harder it is to locate but almost feels as if the hip is bruised when I lower myself, the pain seems to go in and under my hip bone but no pain what so ever on the way back up. The pain is definitely more center line than the side of thigh. It is basically in between the bottom of the front crest of the hip and the femur are. It could be tendinitis too just at the insertion point of a muscle. I am just going to have to rest it a little or go easy and see if it can clear up on it's own. If not then go get some treatment.
 
MrKleen73 said:
I have faith you will get it but if not may I suggest a song with an upbeat tempo that makes you want to jump about gracefully with pointed toe...
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How about this...



Somehow this just seems fitting!!!
 
It is amazing how sexy she is with that mask on but then not so much once off...
 
MrKleen73 said:
It is amazing how sexy she is with that mask on but then not so much once off...
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she's a little bit weird for my tastes...but still hot! would not throw that chick out of bed!
 
oufinny said:
When my hip was bad and it was the bursar sack that was inflammed, it was the outside on the cup of the hip joint, it was not anywhere near the inside or along the quad muscle. The IT Band on the outside rubs against the bursar sack causing the pain, if that is not what is going on I would re-evaluate what is the cause it is will most likely be something very different. Bursitis is very easy to diagnose, the b***h of it is there is little to do except lay off the movement that irritate it. Hips are such a pain to face pain in them as it limits you in so much in the gym and in your daily life... it was a rough 3 months when my was acting up and another 4-6 for it to fully heal.
Click to expand...

MrKleen73 said:
The only reason I was thinking bursa was that the more I feel around for it the harder it is to locate but almost feels as if the hip is bruised when I lower myself, the pain seems to go in and under my hip bone but no pain what so ever on the way back up. The pain is definitely more center line than the side of thigh. It is basically in between the bottom of the front crest of the hip and the femur are. It could be tendinitis too just at the insertion point of a muscle. I am just going to have to rest it a little or go easy and see if it can clear up on it's own. If not then go get some treatment.
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I had a sore left hip for many, many months.......probably the bursa sac as well.
I found hip-thrusters very helpful in strengthening the entire area. Soreness subsided quicker than in the past........just tossin' this out there.
 
Rahl said:
Certainly! But I might ask her to stay partially in costume. :D
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Isn't she a hermaphrodite, or was that just a rumor?
 
:wall:
 
RickRock13 said:
I'd still hit it...;)
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Most Men would my friend, most men would, I bet she's a FREAK amongst freaks in bed too! But no matter what, she is not one ya take home to Mom, I could see my mom's face drop, I mean fame, money, none of that would mean a thing, my mom would just fall over right then and there, LoL! It would almost be worth it just to see the expression on my face, or if I were to come home with a Cat Vandee or an Amy Winehouse, they would be even worse, both hot or were, would knock the boots with both, but just not the kind of girl you take home to Mom!
 
Milas said:
Isn't she a hermaphrodite, or was that just a rumor?
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I believe that is just a rumor, but in this day and age, ya never know!
 
You'd knock boots with Amy Winehouse? You know she died, right?
 
Milas said:
You'd knock boots with Amy Winehouse? You know she died, right?
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Necrophilia........don't knock it until you try it!!

Just kidding........of course. lol
 
Lady GaGa would have to keep her mouth shut before she could ever turn me on. I wouldn't even want her to go down on me for fear she may speak when she opens her mouth. She is a total FUGTARD! Even if she is a herme, it is the same thing as Jamie Lee Curtis. Not saying I am into that. However if she is then she should just come out and say hell yeah I am since she loves to say" Baby I was born this way..." Ugh just threw up in my mouth. Just thinking of her verbal vomit. Just sing make videos and shut the fug up. Being gifted in music doesn't make you intelligent.
 
Hey TG,

How did you incorporate the hip thrusters into your workout program? Stuff like how many sets and reps, on training days / rest days? As part of the warm up or cool down? When you worked abs? One leg or two of the ground or foot up on something? What other modifications did you make to your training to make it easier to keep training?
 
MrKleen73 said:
Hey TG,

How did you incorporate the hip thrusters into your workout program? Stuff like how many sets and reps, on training days / rest days? As part of the warm up or cool down? When you worked abs? One leg or two of the ground or foot up on something? What other modifications did you make to your training to make it easier to keep training?
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I do the hip-thrusters on ab work days only. Twice per week. Do them after the ab work so my core is already warmed up.

I like how you said 1 leg or 2 off the ground. I'd like to see someone pull off the "2 off the ground" thingy!! LMAO
But really.....I keep both feet on the ground and use a very heavy DB in my lap. 3 sets of 15 reps each with a progressively heavier DB.
One other thing I included to help with the sore hip was actually hyper-extensions after my leg workouts. I feel they helped also. Also gave me "buns of steel". ha ha
 
thundergod said:
Necrophilia........don't knock it until you try it!!

Just kidding........of course. lol
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I had a feeling you would go there... :lol:
 
thundergod said:
I do the hip-thrusters on ab work days only. Twice per week. Do them after the ab work so my core is already warmed up.

I like how you said 1 leg or 2 off the ground. I'd like to see someone pull off the "2 off the ground" thingy!! LMAO
But really.....I keep both feet on the ground and use a very heavy DB in my lap. 3 sets of 15 reps each with a progressively heavier DB.
One other thing I included to help with the sore hip was actually hyper-extensions after my leg workouts. I feel they helped also. Also gave me "buns of steel". ha ha
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HaHa looks like I forgot a comma there. Thanks for the info, I do hypers but will add in the hip thrusters to see if the help. If nothing else it will work abs, glutes and hams really well. As far as buns of steel I got em. I have what I like to call a wedgy proof backside. When people used to try to give me a wedgy I could clench and my underwear would tear before it would go up my crack. LOL However those hip thrusters really work the glute/ham tie in. Definitely going to add them in for a bit.
 
Okay so here is more of an update. I have lost another pound sitting at 202 but in all honesty even though I can't tell for sure in my abs, my pants are MUCH looser! I am not as thick front to back in my waist. I think some visceral fat is finally coming off. I lived on Recreate during my last cut so visceral fat went quickly but this time it was coming off at it's natural pace and it is really coming off now. Probably has to do with the cortisol being lowered from the PCT Revolution Black. I have veins in my quads that are more prominent, even with more hair on my body my chest looks more defined on the inside. I had some tiny lumps under my pecs for a couple days but they have subsided now. I am very dry which could also explain a little of the weight loss. If I don't pound down the water I feel some of my muscle want to have slight cramping , well not even cramping but a pre-cramp, in other words a slight contraction of the muscle like bending my arm when I straighten it out I can feel some of the muscle of my forearm still trying to hold the arm in a flexed position. It is okay because today I drop down to 1 PCT Revolution Black. At 100mg of PCT Black things get pretty dry. That is the equivalent of 4 erase a day to give you an idea of how dry I am. Normally I have a white ring for a second when I push in on my skin from water being displaced then filling back in. Right now none of that action. No water under the skin at all.

I am still eating exactly as I was on the 1-Andro, doing less cardio, and am quite happy at this point with my progress. My libido is back up in full swing. The "boys" are nice and full. I am pretty sure that when I weigh in after some more food I will be closer to 203-204, most of my high weight numbers have been on a Monday or Tuesday or a day I intentionally filled up a little for the pics. So I will need to replicate that to give you a real weight comparable to any of my progress updates. As you all know I like to try to keep that pretty consistent.

So far my review of the products are that I am impressed with them. I will do a more detailed write up sometime this weekend. I doubt that my BF will measure any lower since I think everything lost has been visceral fat but I also called that this would happen long ago so not too worried about it.
 
Great update Kleen. I know you posted this in the past, but would you please disclose your calories on rest days and lift days. Were very close in weight (your killing me in BF% though) Just interested to see how your cals look against mine. Thanks bro.
 
Milas said:
You'd knock boots with Amy Winehouse? You know she died, right?
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I know that is why I put would have, it is a shame, no matter how messed up she might have been with drugs and alcohol, I don't wish anything like that on anyone!
 
ScottyDoc said:
I know that is why I put would have, it is a shame, no matter how messed up she might have been with drugs and alcohol, I don't wish anything like that on anyone!
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I know that hell, Spiritually is not about trying to get to heaven, it's about escaping from hell and not wanting to go back... something I used to hear oaccasionally that I thought I'd share. Have to remember how bad it really was and there are plenty of reminders around.
 
I don't really count calories. I do an estimated tally of nutrients by grams ingested. On my burn days my calories honestly vary anywhere from 1000-1800 but normally around 1500 as an average. On build days I am typically between 2800 and 3200 with about 250-275grams protein, 250-300 grams carbs and around 100 + grams of fat. These are really all ball park. I eye my meat portions and estimate oz, then do the conversion in my head to grams protein, and fat, then typically add in 2-3 scoops of protein powder depending on the size of the meat portion to get protein where I want it for that meal. On burn days I try to get in more protein than anything else typically around 180 grams. Carbs go down to 100-150, and fats are whatever was in the food, fish oil, and about 1 oz almonds. However if only one meal that day then obviously protein goes to about 150, carbs 75-100, and fats are same situation. Honestly I estimate, I don't feel like counting. I am so used to what most of my servings are I just kind of tally it up without thinking on it too much. As I am approaching the end of the day I already know about what I need for my last meal and eat accordingly to get between that 2800-3200 range.

I thought about trying to do a muscle model contest later this year but I just don't have the funds due to a few large expenses recently. However if I did that I would actually count calories and set up a meal plan but as easy as it is to make progress not doing this. Without a deadline it seems a bit unnecessary to trouble myself like that. However I would absolutely do this if I had a deadline or was trying to get to a certain point as fast as possible. For right now I am really enjoying myself and making steady progress and look damn good with my shirt off so I will keep on enjoying myself. I am willing to bet if I counted calories for 2-3 weeks I would be ripped as a mofo but just don't feel like going through the trouble. I can get there in 4-5 doing what I am doing now, and I think but will probably retain more mass.
 
Well said Chris, I am amazed at my progress now and never count calories or even do much cardio. When I cut last year I was religious about what I ate, how much cardio I did and I did look good but it took so much more effort. I was tired, irritable, lost muscle, was weak and just missed food. It was not the way to go for someone not competing that is for sure. Lean gains once you get the basics down for someone like me who cannot easily lose fat is a godsend. Also, I can eat things I never normally would and it fits into my macros.
 
oufinny said:
Well said Chris, I am amazed at my progress now and never count calories or even do much cardio. When I cut last year I was religious about what I ate, how much cardio I did and I did look good but it took so much more effort. I was tired, irritable, lost muscle, was weak and just missed food. It was not the way to go for someone not competing that is for sure. Lean gains once you get the basics down for someone like me who cannot easily lose fat is a godsend. Also, I can eat things I never normally would and it fits into my macros.
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All I know is LG & IF must be bull$hit if CoorsLight126 says so...
 
oufinny said:
Well said Chris, I am amazed at my progress now and never count calories or even do much cardio. When I cut last year I was religious about what I ate, how much cardio I did and I did look good but it took so much more effort. I was tired, irritable, lost muscle, was weak and just missed food. It was not the way to go for someone not competing that is for sure. Lean gains once you get the basics down for someone like me who cannot easily lose fat is a godsend. Also, I can eat things I never normally would and it fits into my macros.
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Exactly how I feel.
ScottyDoc said:
All I know is LG & IF must be bull$hit if CoorsLight126 says so...
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Okay now you don't get to do the wife beater with hello kitty. Must be pink full body leotard with Tutu.... Unless you repent for that. ;) Isn't it interesting that a guy with Coors light in his screen name is critiquing diets... You should go read his 12 Reasons Low Carb Diets Suck, thread then you would change your obviously ineffectual lower carb diet too... All of that fat loss and muscle gain is placebo man. Low carb diets don't work cuz they suck, he has 12 reasons why that should be enough to convince anyone. He had me at 10... HEHE
 
MrKleen73 said:
Okay now you don't get to do the wife beater with hello kitty. Must be pink full body leotard with Tutu.... Unless you repent for that. ;) Isn't it interesting that a guy with Coors light in his screen name is critiquing diets... You should go read his 12 Reasons Low Carb Diets Suck, thread then you would change your obviously ineffectual lower carb diet too... All of that fat loss and muscle gain is placebo man. Low carb diets don't work cuz they suck, he has 12 reasons why that should be enough to convince anyone. He had me at 10... HEHE
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I thought he was the guy who started the thread saying that he drinks a 12 pack of CoorsLight every night because it makes him leaner, way better than LG & IF does! I mean that sounds reasonable, right?
 
MrKleen73 said:
Okay now you don't get to do the wife beater with hello kitty. Must be pink full body leotard with Tutu....
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Dude, it is actually hilarious that you mentioned that because I wanted to tell you and had forgotten until you posted that, I was at Walmart last night and they actually had a Pink & White Hello Kitty wife-beater with a matching pink shirt that was basically a tutu, I was like... "Oh $hit, I hope this isn't a sign!" LoL!
 
ScottyDoc said:
I thought he was the guy who started the thread saying that he drinks a 12 pack of CoorsLight every night because it makes him leaner, way better than LG & IF does! I mean that sounds reasonable, right?
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Yeah, that is the 126 in his screen name kind of like carb cycling he has a 12 pack on builk days and a 6 on burn days. He obviously started the recent thread late on a build day.

ScottyDoc said:
Dude, it is actually hilarious that you mentioned that because I wanted to tell you and had forgotten until you posted that, I was at Walmart last night and they actually had a Pink & White Hello Kitty wife-beater with a matching pink shirt that was basically a tutu, I was like... "Oh $hit, I hope this isn't a sign!" LoL!
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How funny. Would match the tutu though.
 
MrKleen73 said:
Yeah, that is the 126 in his screen name kind of like carb cycling he has a 12 pack on builk days and a 6 on burn days. He obviously started the recent thread late on a build day.
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LMAO :toofunny: :laugh: :rofl:

That is the funniest sh*t I've heard in a long time!! Thanks for the laugh Kleen....I needed that!!
 
ScottyDoc said:
Dude, it is actually hilarious that you mentioned that because I wanted to tell you and had forgotten until you posted that, I was at Walmart last night and they actually had a Pink & White Hello Kitty wife-beater with a matching pink shirt that was basically a tutu, I was like... "Oh $hit, I hope this isn't a sign!" LoL!
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HA HA
Doc Scotty, you didn't forget the "hello kitty" wifebeater!! No way you could forget agreeing to something like that. Ever since I read that post I've been dying to take one of my black wife-beaters to this local flea market and get the air-brush artist to paint a "hello kitty" on it. I'd wear it around town for sure!! With a pair of red jeans and some platform boots no less!!!
 
MrKleen73 said:
I don't really count calories. I do an estimated tally of nutrients by grams ingested. On my burn days my calories honestly vary anywhere from 1000-1800 but normally around 1500 as an average. On build days I am typically between 2800 and 3200 with about 250-275grams protein, 250-300 grams carbs and around 100 + grams of fat. These are really all ball park. I eye my meat portions and estimate oz, then do the conversion in my head to grams protein, and fat, then typically add in 2-3 scoops of protein powder depending on the size of the meat portion to get protein where I want it for that meal. On burn days I try to get in more protein than anything else typically around 180 grams. Carbs go down to 100-150, and fats are whatever was in the food, fish oil, and about 1 oz almonds. However if only one meal that day then obviously protein goes to about 150, carbs 75-100, and fats are same situation. Honestly I estimate, I don't feel like counting. I am so used to what most of my servings are I just kind of tally it up without thinking on it too much. As I am approaching the end of the day I already know about what I need for my last meal and eat accordingly to get between that 2800-3200 range.

I thought about trying to do a muscle model contest later this year but I just don't have the funds due to a few large expenses recently. However if I did that I would actually count calories and set up a meal plan but as easy as it is to make progress not doing this. Without a deadline it seems a bit unnecessary to trouble myself like that. However I would absolutely do this if I had a deadline or was trying to get to a certain point as fast as possible. For right now I am really enjoying myself and making steady progress and look damn good with my shirt off so I will keep on enjoying myself. I am willing to bet if I counted calories for 2-3 weeks I would be ripped as a mofo but just don't feel like going through the trouble. I can get there in 4-5 doing what I am doing now, and I think but will probably retain more mass.
Click to expand...

Thanks Kleen that was extremely helpful. I may try a larger deficit on my burn days and see how that works for me. I am really stringent with calorie counting and macro rationing so this could do wonders for my recomp.
 
When I started lean gains I counted calories every day. Now I don't count at all anymore either. After doing it for so long counting, you do get to a point where you can get very close on your caloric targets just by the continuous repitition and can do the math in your head. I now know pretty good where I will end up when planning my meals for the day. Its much more comfortable with this diet to not worry about counting and tracking everything when you have a good grasp mentally of what you are taking in.

Everything just seems to be getting easier and easier with lean gains. I love it!!
 
RickRock13 said:
LMAO :toofunny: :laugh: :rofl:

That is the funniest sh*t I've heard in a long time!! Thanks for the laugh Kleen....I needed that!!
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I get a good on every now and again. ;)

thundergod said:
HA HA
Doc Scotty, you didn't forget the "hello kitty" wifebeater!! No way you could forget agreeing to something like that. Ever since I read that post I've been dying to take one of my black wife-beaters to this local flea market and get the air-brush artist to paint a "hello kitty" on it. I'd wear it around town for sure!! With a pair of red jeans and some platform boots no less!!!
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Oh Pics are a must. LOL You would probably look like Super Star Billy Graham though...
TurningGreen said:
Thanks Kleen that was extremely helpful. I may try a larger deficit on my burn days and see how that works for me. I am really stringent with calorie counting and macro rationing so this could do wonders for my recomp.
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No problem, just have to figure out what works for you.

RickRock13 said:
When I started lean gains I counted calories every day. Now I don't count at all anymore either. After doing it for so long counting, you do get to a point where you can get very close on your caloric targets just by the continuous repitition and can do the math in your head. I now know pretty good where I will end up when planning my meals for the day. Its much more comfortable with this diet to not worry about counting and tracking everything when you have a good grasp mentally of what you are taking in.

Everything just seems to be getting easier and easier with lean gains. I love it!!
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Yes it sure does seem to get easier.
 
2nd Week of PCT Review

Well I am 2 weeks into PCT and feeling great as far as perceived testosterone recovery. I have a few things I need to do so I will jump into the nitty gritty for PCT so far with PURE TEST and PCT Revolution Black.

Libido - Check, I am starting to annoy my wife again wanting it too much, so libido is coming back up to normal levels. :)
Alpha Male - Has come back I find myself feeling very confident, and feel I am drawing a lot of attention.
Strength - Strength has not gone anywhere. I am still as strong if not stronger than I was on the 1-Andro, and working with more volume.
Aggression - I find myself more aggressive right now than I had been which was actually getting relatively complacent unless being in the gym.
Testicle Size - I have noticed a dramatic increase in the size and firmness of my testicles since starting PCT
Anti Estrogen Effects - My joints are very dry, I have dropped a considerable amount of water, and feel testosterone levels are increasing so I will say that it is a very strong AI.
Sides - Basically I have a little acne due to androgen levels climbing, and then all the dryness of the joints from the AI in PCT Rev Black.
Composition - Unfortunately after this past week I can not give an accurate idea of composition. I will expound on that in the section below.

I didn't mention too much but this week has just been a rough week as far as getting calories in, or keeping them in... I was extremely sick Tuesday night. I threw up for a while and lost all of my last two meals of a big build day. Heck ANYTHING I had eaten that wasn't in the intestines by then. Hell maybe even the colon. Following day was ill all day and could only take in minimal food. Thursday we had stuff come up out of my control and I ended up only getting in about 2200 of my intended 3000-3200 . Yesterday I only got in 120 grams of protein and about 85 grams of carbs and maybe 35 grams fat. So I am damn near malnourished. On top of that, I underestimated how much of an increase in water intake the lack of carbs and the AI in PCT Rev Black was going to need and am pretty dehydrated and flat right now. Weight is down, I didn't even weigh myself at the gym, and almost didn't want to take progress pictures because I am so flat. My skin is looser around my stomach so even though I have dropped more fat I have more skin at the bottom of my abs hiding them more. On a good note I am MUCH slimmer in the waist, the circumference has dropped dramatically which explains the loose skin so it will tighten soon and should look pretty good.

You will notice, or maybe not but I can tell that the fat under my chest is going down and what I thought may be gyno trying to pop up has subsided back to just a small fat pocket. We will see how much I actually weigh on Tuesday morning. That is one burn day away from my 2 build days this weekend which should recover some lost glycogen and the addition of more water should really fill me back up. Here are the pics, I am not complaining. I think they look great just not a drastic change, and I am really depleted and flat in them. Vascularity today is minimal due to being depleted and flat, but is recovering as we speak with the carbs.

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Workout today was 12 reps All HS are per side and weight only 2-0-2 tempo

HS Incline Press - 70, 90, 95, 100 could have gone heavier for sure...
HS High Row - 70, 90, 100, 90 should have went to 95 on 3rd then would have been able to do 100 on 4rth set instead of dropping back down.
DB Flat Bench - 80, 80, 80 Had major ab cramp in between 2nd and 3rd set. Damn dehydration!
DB Rows - 50, 52.5, 55 was whooped here went lower weight just to be safe and slowed down even more.
 
Thanks John!
 
Holy Crap is it hot out there in that garage today. Have only had a Cell Shock Sample and it was pretty darn good. I am waiting for stomach to cool off a bit beofe throwing down a huge meal...

Trap Bar Deads in 98 degree garage - 225x12, 325x10, 375x8, 405x6, 425x4, 445x2, 375x6, 375x6 Holy Crap I must have lost 5 lbs of sweat. Now I have to get enough carbs and water in to make up for it. Getting ready for that part now.
 
How do you like the trap bar deads compared to either regular deads or rack pulls?

I dont want any more back width but would like to develop the musculature in my mid/upper back more
 
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