TurningGreen
Well-known member
I agree with Doc, impressive measurements. What is the make of your electronic caliper? I've been using the accu-measure fitness 3000, its just a plastic caliper with a slider. Im looking to upgrade.
KLEEN - Gets REDEFINE’D & grows to 6% w/ 1-Andro & PCT Revolution Black (Sponsored)
- Thread starter MrKleen73
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I agree with Doc, impressive measurements. What is the make of your electronic caliper? I've been using the accu-measure fitness 3000, its just a plastic caliper with a slider. Im looking to upgrade.
thundergod
Well-known member
When I first started reading this post I was under the impression that this was 16 plates per each side as pertaining to the way you usually record your leg press numbers.
I was all like, "WTF???!!!"
Then you cleared my understanding.
MrKleen73
Legend
I know which kid it was. My beautiful daughter. She is quite the inquisitive one and I let her watch youtube videos of all her "disney singers" something looks interesting she has to inspect it. I wonder where she got that analytical mind from???
Can't get mad I left them on the computer desk instead of putting them up on the bookshelf. Had em for 4 years and went through a big watch battery already so I got my moneys worth out of them. That and I think these past measurements prove that the calipers are not that accurate. I lose 7.5 lbs from what it said was 6.8% which I thought was low due to the girth of my waist, and my abs only look marginally better, so the visceral fat really plays a role that can't be measured with a skin pinch. I would put myself closer to 6.8% now than before. Of course I am hard on myself but I know at 6% the fat is pretty much all the way tucked under my pecs. It is getting close now but I don't know what my actual body fat is. The visceral fat went much slower this time around. My waist line getting so much smaller loosened my skin a little bit but that will catch up in the next week or two. Oh to have better elasticity of the skin but was not meant to be for me. I got my first stretch marks in 9th grade running down the side of my chest and a couple into my biceps. My mom had bad ones from us kids, like really bad. So I just have to wait and let it slowly catch up. Makes my abs definition come and go in waves as my waist gets smaller then skin starts to catch up, then waist gets smaller skin catches up again. Unfortunately it never catches up all the way but creative posing hides it pretty well.
ScottyDoc
Well-known member
I was did the exact same thing, my jaw was beginning to drop... and I was like, wait if that is going light to get back into it because of a hurt hip, he should have killed my 15 plates for 12 reps, then he clarified and I was like... Whew, as I wiped the little bead of sweat beginning to form on my forehead!
wontstop985
Active member
Yeah, calipers may not be very accurate...
Invalid Link Removed say I'm 2.4% body fat, and I'm fairly certain that I am not.
ScottyDoc
Well-known member
I'm the same way Brotha, I mean I don't think my skin ever completely catches up either, I will say this, one of the best I ever looked was the summer following the "Silver Surfer" Halloween where I maintained my lean physique pretty well, and remember I said I was hovering between 6-8% BF depending on the day of the week because I had the same cheat day every single week, well, on the actual cheat day when I was full, but water had not had time bloat me, where my muscles were just full and my skin was tight, that was probably the only time where I truly felt like I could barely, barely see the loose skin around my belly button, I am only assuming with all my muscles being so full and pulling my skin in every direction it just tightened that right up!
ScottyDoc
Well-known member
Unless you are preparing for a show and it is like tomorrow, I highly doubt it, but still, you must be lean as a Motha Fugga, would love to see Picts (No Homo)!
RickRock13
Well-known member
Very nice on the measurements Chris. You've maintained your muscle well and lost a decent amount of BF in PCT. You can't ask for better than that!!
ScottyDoc
Well-known member
I 2nd this!!!
MrKleen73
Legend
Invalid Link Removed
Yeah I realized after that I had changed the format and better clear it up.
Let this tendon heal up my friend, the fat lady tried to sing but I pressed the pause button. It will take me some time to heal and then build back up to those weights but you never know. My hip was a little tighter this morning but nothing too bad. I was able to feel on it and definitely a tendon, and it is improving. I may just do some reverse hack squats or hack squats for another couple weeks or just do trap bar deads twice a week for a few more weeks then return to these or squats.
Yeah these are the ones I have too. I love the Myotape! Probably continue on with measurements and not worry about body fat % any more.
Post a pic up in here I wanna see what you look like man. You much be somewhere around 4-6% one would assume. Typically calipers can be incorrect by about 3% in either direction... Really the skin folds is what you want to pay attention too when trying to track not what the percentage is.
Yeah I still had a little that woul hang over my trunks on the sides and back if I wasn't standing just right and when I flexed my abs in certain directions it would bunch up but down at -4% it was so thin ove the abs it didn't matter too much.
Yeah, I was surprised.
I just had another celebration for my boss we had fajitas, cake and cheesecake. It was great. I am sure I have already blown through 1500 cals easily, but I am not worried about it. I will return to my normal eating schedule the rest of the day. I should have plenty of glycogen stored up for tomorrows arm and shoulder workout.
TurningGreen
Well-known member
Yes, I've been eyeballing that caliper set. I think I'll grab it. Thanks for the link.
TurningGreen
Well-known member
...and thanks again for posting your cals and macros. I think I was so excited about the LG protocol that I forgot I was carb sensitive. I modeled my eating similar to yours this week and went from a puffy 211 to a much more lean 207.4 it really is amazing the effectiveness of LG with the right cals and macros.
ScottyDoc
Well-known member
Just proves the same point that a number of people have made on this forum about dieting in general... that is everyone is different and different strokes for different folks, I'm sure there are guys on here that can eat all the carbs in the world, with high protein and moderate to low fat and get huge and ripped, while others (myself included) need to really watch my carb intake, also, when you did my macros, there is a couple of things that I never really included in my diet... I do take about 6g/day of an omega 3-6-9 blend and 3g/day of flaxseed oil, spread out three times a day (2g of omega 3-6-9 & 1g of flax seed oil in the morning, again mid-day, and again before bed).
oufinny
Well-known member
Big man on campus is back for more!
MrKleen73
Legend
yeah not too expensive, does the work for you and the myotape is AWESOME!
No problem at all. I bet you look sick!
Good that brings the healthy fats up a bit.
The Major is back! For those of you that don't know AG is an old school AM hard core hero, and one of the best guys around.
JudoJosh
Pro Virili Parte
MrKleen73
Legend
We may be hardcore but you Sir are the true HERO!
RickRock13
Well-known member
Which myotape do you have Kleen? Mine starts just like a regular tape measure and doesn't account for the 2" curved surface between the beginning and end of measurement. As a result, all my measurements are 2" less than actual so I have to add that in. I've heard the newer myotape starts at 2" to account for that and was just curious which one you had.
John Smeton
Legend
agreed. Your fighting for our freedom. Dont worry though, when you get back youll be rewarded. I have some family members that fought in ww2- both dead now, that were rewarded handsomely the rest of their lives
John Smeton
Legend
agreed. Your fighting for our freedom. Dont worry though, when you get back youll be rewarded. I have some family members that fought in ww2- both dead now, that were rewarded handsomely the rest of their lives
On another note-Chris, would you say you are fully healed to the point the best you can be for the surgery?
DreamWeaver
Legend
thundergod
Well-known member
Welcome home, my warrior-brother!!
RickRock13
Well-known member
Welcome back Army Guy! :usa:
thundergod
Well-known member
ScottyDoc
Well-known member
Well glad to meet you sir, I'm the new kid on the block, not to be associated with the band, LoL! Glad to make your acquaintance!
MrKleen73
Legend
The Warrior in me rose from the ashes this weekend!
First I want to say that I have had a great time running all of these products and am having an excellent recovery. Testosterone levels are JACKED! I don't know what my serum levels are but at least my free test levels for sure are up up and away! Libido has been off the chain, aggression has been higher, I have my Alpha Male action going on, just walking aorund feeling like a stud. I have to admit running on my testosterone feels so much better than running on a PH.
The Epiphany
Well as I said I did arms and shoulders and man was it fun for the first time in a long while. The gym had become more technical and less intense over the past several months. Coddling this injury or that injury had me so intent on not reinjuring myself I forgot to enjoy lifting. It was a job instead, in my head a mantra... "I must find a way to keep muscle while avoiding injury!" Unfortunately avoiding injury took the drivers seat instead of allowing a little passion into my lifts. No Longer! Intensity shall return with my new found vigor, and I will use the things I learned over the past several months of researching injury avoidance and apply them using them only as a safety net instead of simply avoiding the tight rope all together. I am healed up and can't let fear of injury govern my every workout. I must feel confident in my form, knowledge, and the fact I have trained for well over 20 years and only had 2 surgeries. Only one of which was weight lifting related and it was an accident with a wrist wrap not releasing, the other from MMA. So why is it I have become to obsessed with safety when I refuse to live an any fear in other areas of my life? Well, because I submerged myself into the "safety" what if's, I allowed every tiny suggestion of things being unsafe get into my head and it was taking my enjoyment from the one activity in my life that I have ALWAYS had a passion for. I never do this any other area of my life but my fear of losing this outlet made me so cautious it was almost no longer and outlet at all. Well the Warrior in me rose up and slayed the dragon of fear. I beheaded that son of a bitch and put it out on a pike in front of the gym as an example to others that fear is no longer allowed here. The intelligent Warrior battles with intensity and resolve without fear of injury. Only taking the necessary precautions required for safety, but would never dream of fighting less intensly or hiding from conflict. I am a Warrior and I will no longer allow the fear of injury to govern my workouts. I will simply put on the armor of good form and experience and wage my war on the weights!
I feel like a Pheonix risen from the ashes, and renewed by the fire!
On to the workout. SO I took my NO Ignite, gave it 45 minutes to really kick in good and went to the gym. I went to my old gym, I love to go there when the wife isn't with me. She is not fond of it but I am and I just wanted a nice change of pace. I did my arms and shoulders work out yesterday instead of the deadlifts since I decided to have an impromptu family day out at the Kemah Boardwalk on Saturday. Much needed quality time with the family trumps a bunch of dead lifts in the garage any day.
Dips - BW x12, BW+45x10, BW+70x10, BW+90x10, BW+100x10, BW+70x15 - OH YEAH BABY!!!! Felt so good I almost got a chub!!! I even growled a time or two during the last two sets. Oh it felt so good to go PRIMAL!!!!
O-Bar Curls - 65x12, 85x10, 95x10, 95x6, 85x8, 75x8 - Nice burn, I was not taking as long of a rest here. I was taking a good 2 minutes on the dips with them being a compound move. I only took about a minute of rest on these, and the drop off on weight and reps showed. My body felt recovered quickly but obviously the biceps needed a little longer. Next time I will make sure to rest a little longer.
Nautilus Overhead Press - 140x12, 170x12, 190x10, 200x10, 215x8, 190x4>170x2 - This machine is very similar to the hammer strength machines with the weight stacks I chose it for the neutral grip option it has. It felt great to push really hard.
Now to more fun stuff. I am pumped to the gills my veins are bulging everywhere. My chest looks like it was transplanted from a much larger man, a few veins going across the tops into my shoulders which were swole up and striated like two pumpkins. My triceps are hanging off the back of my arm like two big slabs of beef and my biceps are nice and round with veins going in every direction, up, over, under and around them. I go into the locker room and am washing my hands when I look in the mirror and am like DAYUM! I stripped the wife beater off to get a better look, wanting to see the abs in gym lighting as much as I want to see this pump in all of its glory. While I am taking it all in, a pretty good size guy walks in and looks over at me. He says... "You compete?" I say I have once not sure if I will again. He says "Man, You remind me a lot of Branch Warren." I say nothing because my jaw was on the floor. So he says... "Yeah I met him a few weeks ago at the Branch Warren Classic, you remind me a lot of him." I of course had to ask some questions and let him know that out of all the pros right now he was by far my favorite, and I couldn't think of a better compliment. I asked how big he was in real life, and he was talking about how he walked and how unreal his size was. He was obviously not comparing me to Branch's size but to even be compared at all was considered a High Compliment! So I will be riding on that one for a very long time. Was pretty cool that it came from someone who actually met him recently and watched him guest pose.
First I want to say that I have had a great time running all of these products and am having an excellent recovery. Testosterone levels are JACKED! I don't know what my serum levels are but at least my free test levels for sure are up up and away! Libido has been off the chain, aggression has been higher, I have my Alpha Male action going on, just walking aorund feeling like a stud. I have to admit running on my testosterone feels so much better than running on a PH.
The Epiphany
Well as I said I did arms and shoulders and man was it fun for the first time in a long while. The gym had become more technical and less intense over the past several months. Coddling this injury or that injury had me so intent on not reinjuring myself I forgot to enjoy lifting. It was a job instead, in my head a mantra... "I must find a way to keep muscle while avoiding injury!" Unfortunately avoiding injury took the drivers seat instead of allowing a little passion into my lifts. No Longer! Intensity shall return with my new found vigor, and I will use the things I learned over the past several months of researching injury avoidance and apply them using them only as a safety net instead of simply avoiding the tight rope all together. I am healed up and can't let fear of injury govern my every workout. I must feel confident in my form, knowledge, and the fact I have trained for well over 20 years and only had 2 surgeries. Only one of which was weight lifting related and it was an accident with a wrist wrap not releasing, the other from MMA. So why is it I have become to obsessed with safety when I refuse to live an any fear in other areas of my life? Well, because I submerged myself into the "safety" what if's, I allowed every tiny suggestion of things being unsafe get into my head and it was taking my enjoyment from the one activity in my life that I have ALWAYS had a passion for. I never do this any other area of my life but my fear of losing this outlet made me so cautious it was almost no longer and outlet at all. Well the Warrior in me rose up and slayed the dragon of fear. I beheaded that son of a bitch and put it out on a pike in front of the gym as an example to others that fear is no longer allowed here. The intelligent Warrior battles with intensity and resolve without fear of injury. Only taking the necessary precautions required for safety, but would never dream of fighting less intensly or hiding from conflict. I am a Warrior and I will no longer allow the fear of injury to govern my workouts. I will simply put on the armor of good form and experience and wage my war on the weights!
I feel like a Pheonix risen from the ashes, and renewed by the fire!
On to the workout. SO I took my NO Ignite, gave it 45 minutes to really kick in good and went to the gym. I went to my old gym, I love to go there when the wife isn't with me. She is not fond of it but I am and I just wanted a nice change of pace. I did my arms and shoulders work out yesterday instead of the deadlifts since I decided to have an impromptu family day out at the Kemah Boardwalk on Saturday. Much needed quality time with the family trumps a bunch of dead lifts in the garage any day.
Dips - BW x12, BW+45x10, BW+70x10, BW+90x10, BW+100x10, BW+70x15 - OH YEAH BABY!!!! Felt so good I almost got a chub!!! I even growled a time or two during the last two sets. Oh it felt so good to go PRIMAL!!!!
O-Bar Curls - 65x12, 85x10, 95x10, 95x6, 85x8, 75x8 - Nice burn, I was not taking as long of a rest here. I was taking a good 2 minutes on the dips with them being a compound move. I only took about a minute of rest on these, and the drop off on weight and reps showed. My body felt recovered quickly but obviously the biceps needed a little longer. Next time I will make sure to rest a little longer.
Nautilus Overhead Press - 140x12, 170x12, 190x10, 200x10, 215x8, 190x4>170x2 - This machine is very similar to the hammer strength machines with the weight stacks I chose it for the neutral grip option it has. It felt great to push really hard.
Now to more fun stuff. I am pumped to the gills my veins are bulging everywhere. My chest looks like it was transplanted from a much larger man, a few veins going across the tops into my shoulders which were swole up and striated like two pumpkins. My triceps are hanging off the back of my arm like two big slabs of beef and my biceps are nice and round with veins going in every direction, up, over, under and around them. I go into the locker room and am washing my hands when I look in the mirror and am like DAYUM! I stripped the wife beater off to get a better look, wanting to see the abs in gym lighting as much as I want to see this pump in all of its glory. While I am taking it all in, a pretty good size guy walks in and looks over at me. He says... "You compete?" I say I have once not sure if I will again. He says "Man, You remind me a lot of Branch Warren." I say nothing because my jaw was on the floor. So he says... "Yeah I met him a few weeks ago at the Branch Warren Classic, you remind me a lot of him." I of course had to ask some questions and let him know that out of all the pros right now he was by far my favorite, and I couldn't think of a better compliment. I asked how big he was in real life, and he was talking about how he walked and how unreal his size was. He was obviously not comparing me to Branch's size but to even be compared at all was considered a High Compliment! So I will be riding on that one for a very long time. Was pretty cool that it came from someone who actually met him recently and watched him guest pose.
TurningGreen
Well-known member
If Doc is new, Im still in the womb. Seems TG (original) and Army Guy are EPIC...so it is an honor to meet you guys.
TurningGreen
Well-known member
AWESOME KLEEN! I love the energy bro, makes me want to hit the gym HARD today (not with a chub though...well maybe) but seriously, man those dip numbers are ridiculous...Im pumped for you bro
ScottyDoc
Well-known member
Awesome Brotha, glad you feeling sooo Good!!!
You do know that the PHOENIX (risen from the ashes) is the FINAFLEX Insignia and motto, don't ya???
Hell of a workout, Awesome!
Agreed, that is one hell of a compliment Bro, I mean you do have a very complete look, I totally agree! From all the pictures I've seen you have great size, incredible shape & symmetry and now... anybody got any tape, because Kleen is RIPPED!!!
thetinyguy
Well-known member
Man if someone told me that my ego would just shoot up to the sky. I'd go home with the biggest smile on my face too haha, That definitely means something though all that work is and has been paying off BIG TIME! Keep it up!
Onlychevy6
Well-known member
Damn that was alot to read brother. I am very proud of what you have done so far. Keep up the awesome work. See ya soon.
RickRock13
Well-known member
Wow Kleen. A great workout man and a hell of a compliment to top it off. I can see the physical characteristics that would make someone say that you remind them of Branch Warren. Of course you don't have that monsters size, but you do seem to have similar body structures and builds. Awesome update my friend. I remember what it feels like to have your own test sky high and feel great. I am starting to feel pretty good too, but I'm not quite there yet. In another week or so I bet I will start the alpha feeling though!
MrKleen73
Legend
Mine has the 2 inches accounted for. I wonder if the one you have is some type of misprint. Maybe you have a collector item and don't even now it. Seems wierd they would do that on purpose.
Thanks I love dips, hands down my favorite exercise. Thanks on the energy too it is nice to wake from a slumber of maintenance. I plan on doing a lot of things coming up here soon. Going to go to chiro for this hip, maybe even ART, However I will still go hard in the gym just in different way for different things. I did some back bends to stretch my chest and hip in between sets. By the end of it I had almost walked my hands back up to my feet about a foot away. Felt so good and the people at the gym looking at me like how the hell is he doing that. I think I am going to start doing a lot of wall crawls to stretch this hip out. Do a lot more hills sprinting once it is good to go. Lots of GPP type training.
Thanks and honestly I hadn't noticed it was a Phenoix but that is pretty cool that I made that reference out of coincidence.
I had to ride with my head out the window the door would not shut around it. Actually made it my status on Facebook. LOL
Thanks Jeff!
Thanks Rick! I am feeling great had a nice walk outside for lunch and now I even have a tan.
Milas
Board Sponsor
I'm in puberty ...
mattrag
Legend
Kleen you are definitely an inspiration!!
Reading the thread thus far has been a great pleasure!
Sadly, my own thread has been lacking updates and the vid log that I wanted because my computer at home has decided to act up and I now have around $200 dollars for the next 2 month to live on (wedding, flying my mom guys from Hawaii to Japan for my wedding... i'm pretty much broke like hell. But I'm happy
)
On a small side note I have my weights at home and modified my workout to match what I have at home. (bar, and a rack so I can do squats. Gonna post some pics and vids of my workouts once my computer gets back online) For now it's gonna be posting from my Iphone and from my work computers...
Keep killing the workouts!! And keep getting lean! and if you have any advice for me please leave it at my thread! Always good to hear your thoughts!
Reading the thread thus far has been a great pleasure!
Sadly, my own thread has been lacking updates and the vid log that I wanted because my computer at home has decided to act up and I now have around $200 dollars for the next 2 month to live on (wedding, flying my mom guys from Hawaii to Japan for my wedding... i'm pretty much broke like hell. But I'm happy
)On a small side note I have my weights at home and modified my workout to match what I have at home. (bar, and a rack so I can do squats. Gonna post some pics and vids of my workouts once my computer gets back online) For now it's gonna be posting from my Iphone and from my work computers...
Keep killing the workouts!! And keep getting lean! and if you have any advice for me please leave it at my thread
! Always good to hear your thoughts!
John Smeton
Legend
Yo Chris,
good work in here. Dips are a good exercise for sure. I do both kinds at times- chest kind- Vince Gironda way, and tricep ones, nothing and I mean nothing hits my triceps like dips facing away.
finding a good chiro is hard in my experience, then again, your in a bigger city than I, I drive four hours a day to see mine.
Keep up the good work
good work in here. Dips are a good exercise for sure. I do both kinds at times- chest kind- Vince Gironda way, and tricep ones, nothing and I mean nothing hits my triceps like dips facing away.
finding a good chiro is hard in my experience, then again, your in a bigger city than I, I drive four hours a day to see mine.
Keep up the good work
thetinyguy
Well-known member
:sour:
John Smeton
Legend
was about once a week for 3-4 months. Now its once every two weeks or so. Toned it down big time since I might not need him again since shoulder seems to be doing better. I may just go for injury prevention once a month , just to keep things in line. ARt therapy is good stuff- one of the best in my opinion
thetinyguy
Well-known member
I've heard tons and tons of good stuff about ART, I think Jay Cutler does something along those lines. I'm still using a tennis ball and that works pretty well. Glad your shoulder is doing better that's an annoying injury.
MrKleen73
Legend
Upper Body Day - Will be changing things up again too...
As most of you know that read my logs, my workout partner is my lovely wife. I have been asked to set the program back up so that she is getting more leg work in than just once a week. So I am going to figure out the plan, not sure if I will go push pull or do a DC training style split with upper body one Tuesday, Lower and biceps & forearms on Thursday then a full body on Saturday. Then again I may just go ahead and bring back the Warrior Workout but with a twist. Considering doing it but having different rep ranges staggered throughout the exercises and days. So that with every body part being worked 3 times a week one is lower rep higher weight, one moderate weight, and one high reps for each body part. So many options and choices. Anyway today was going to be a chest and back day but to accomodate her request I made it a full upper body day and that means I hit shoulders and arms again as well as back and chest. I wasn't fully recovered but I had a hell of a workout and used heavier weights than I had been recently on all lifts. Now on to the workout.
Flat Bench - 135x12, 185x10, 205x10, 215x10 - I was actually surprised to go to 215 for 10 here after both my chest and triceps got smashed on Sunday, and lower pecs were a little sore. Having one day in between is okay on the Full body workouts with less volume per body part over workout but 6 sets Sunday had me still in recovery so this was nice. I know if I went to 225 on the 3rd set here I would have gotten all 10, but didn't know it until after the set.
Pull Ups all body weight - 10, 10, 6, switched to close grip for last set and got 5. Not bad at all, I have not done pull ups since my surgery so pulling off 2 sets of 10 was a happy moment for me. A total of 31 on my first time out is damn good.
Standing BB Shoulder Press - 65, 95, 115 I was being a little cautious here just because my shoulders were still sore, muscular wise, however this is still the highest I have been on these since the surgery. I will take it up in steps but I believe now that I am pushing harder the weights are going to want to climb.
O-Bar Curls - 95x10, 100x7 - I could feel the fatigue in these beasts but I did my best to go for it.
DB Overhead Triceps Ext - 85x10, 95x10 - I could have gone to 100 here on the second set so next time I will.
I really liked this workout today, it felt great. I used a little faster tempo and a normal ROM on everything. Not my normal ROM, but a shorter more typical ROM.
Yeah Jay Cutler goes to the guy Oufinny and I go to when he is here in Houston. He is a ART Master only one in Texas, has all of the ART body part certifications on top of being a chiropractor. He also does a special stretching technique. I really need to make an appointment with him.
As most of you know that read my logs, my workout partner is my lovely wife. I have been asked to set the program back up so that she is getting more leg work in than just once a week. So I am going to figure out the plan, not sure if I will go push pull or do a DC training style split with upper body one Tuesday, Lower and biceps & forearms on Thursday then a full body on Saturday. Then again I may just go ahead and bring back the Warrior Workout but with a twist. Considering doing it but having different rep ranges staggered throughout the exercises and days. So that with every body part being worked 3 times a week one is lower rep higher weight, one moderate weight, and one high reps for each body part. So many options and choices. Anyway today was going to be a chest and back day but to accomodate her request I made it a full upper body day and that means I hit shoulders and arms again as well as back and chest. I wasn't fully recovered but I had a hell of a workout and used heavier weights than I had been recently on all lifts. Now on to the workout.
Flat Bench - 135x12, 185x10, 205x10, 215x10 - I was actually surprised to go to 215 for 10 here after both my chest and triceps got smashed on Sunday, and lower pecs were a little sore. Having one day in between is okay on the Full body workouts with less volume per body part over workout but 6 sets Sunday had me still in recovery so this was nice. I know if I went to 225 on the 3rd set here I would have gotten all 10, but didn't know it until after the set.
Pull Ups all body weight - 10, 10, 6, switched to close grip for last set and got 5. Not bad at all, I have not done pull ups since my surgery so pulling off 2 sets of 10 was a happy moment for me. A total of 31 on my first time out is damn good.
Standing BB Shoulder Press - 65, 95, 115 I was being a little cautious here just because my shoulders were still sore, muscular wise, however this is still the highest I have been on these since the surgery. I will take it up in steps but I believe now that I am pushing harder the weights are going to want to climb.
O-Bar Curls - 95x10, 100x7 - I could feel the fatigue in these beasts but I did my best to go for it.
DB Overhead Triceps Ext - 85x10, 95x10 - I could have gone to 100 here on the second set so next time I will.
I really liked this workout today, it felt great. I used a little faster tempo and a normal ROM on everything. Not my normal ROM, but a shorter more typical ROM.
Sorry to hear about the computer, good to hear you have a bar and rack available.Kleen you are definitely an inspiration!!
Reading the thread thus far has been a great pleasure!
Sadly, my own thread has been lacking updates and the vid log that I wanted because my computer at home has decided to act up and I now have around $200 dollars for the next 2 month to live on (wedding, flying my mom guys from Hawaii to Japan for my wedding... i'm pretty much broke like hell. But I'm happy
On a small side note I have my weights at home and modified my workout to match what I have at home. (bar, and a rack so I can do squats. Gonna post some pics and vids of my workouts once my computer gets back online) For now it's gonna be posting from my Iphone and from my work computers...
Keep killing the workouts!! And keep getting lean! and if you have any advice for me please leave it at my thread
Yeah not hard to find chiros here at all. Is a good one here in the downtown tunnel system specialized in sports chiropractic. Have a few ART guys here.
That and trigger point therapy. Glad you have improved so much.
Yeah Jay Cutler goes to the guy Oufinny and I go to when he is here in Houston. He is a ART Master only one in Texas, has all of the ART body part certifications on top of being a chiropractor. He also does a special stretching technique. I really need to make an appointment with him.
thetinyguy
Well-known member
KLEENING out those workouts! Great work, what are O-Bar curls though olympic bar curls?
TurningGreen
Well-known member
I did the opposite. I walked my girlfriend through her new workout on Saturday (she's pretty new with free weights). Of course I just had to do the whole workout with her, and even though I used a pretty moderate load I definitely felt it the next day. I'm thinking that I went so slow with the reps to demonstrate proper form that it shocked my muscles (even after 3 weeks of GVT), but by no means a GVT shock. Anyway Mondays chest workout rendered less than desirable results...what we do for our women hahaha...no luck getting her to work GVT huh.
thetinyguy
Well-known member
Well it at least went to good use considering you got your girlfriend in there, most don't want anything to do with the gym or just make up excuses so your lucky! I'm getting ready to kill my back/bi's Awwwwww yeahhhhh
thundergod
Well-known member
Might I make a suggestion? I don't recommend that you go into a full bore DC routine. You know that you have to give a true 100% to DC for it to work while using such low volume. You have to take the sets beyond failure with the Rest-Pauses. And then you have excruciatingly slow negatives to add on top of the rest-pauses.
So it is a VERY high intensity type of training. Your shoulder, even though is feels better and is showing some strength again, would not love you for embarking on such a brutal type of routine.
I say go with the Warrior Workout for some extra conditioning and use those eclectic rep ranges that you outilined above.
Just Thunder's little opinion...........
MrKleen73
Legend
No, she has no interest in that. She wants to move weight. She is up to 145x8 on squats now, 80x8 on bench 365x8 leg press, she says she does not want to use b*tch weight... LOL Have to respect that.
Yeah, took mine a bit to get in but now she is all about it and is intense as I am sometimes more so. When she misses a lift you can be sure she is pissed of about it.
Thunder has an excellent opinion, I am definitely not ready for the DC routine yet as you stated. I was more thinking of the split he recommends not the actual workout. I think I need another 4 or 5 months of pushing it before I can think about it. So I think this about makes the decision here, Warrior type workout it is. I may adjust a few exercises but the full body is coming back. So long as I am not lifting heavy on every body part every time I lift my joints should hold up just fine and the intensity is just awesome.
ScottyDoc
Well-known member
I agree with this, we'll just call it the "Thundapinion"
thetinyguy
Well-known member
Also i bet DC training would work extremely well for a bulk, I'm combining some of the principles in my training it's tough but i love it!