KLEEN is Recovering & Breaking PR's with Wendlers 531 & FINAFLEX!

[calebsmitty]

So two sets of each exercise? One normal, one drop set.

Must have an empty gym to get on squats so fast. Using Barbell and squat rack I assume.

I might have to burrow this from you. But I would start with big leg movements. Leg press and squat racks are always being used (mostly incorrectly or for curls or shruggs).

Do you time yourself between exercises or just between sets?

 

[DreamWeaver]

So two sets of each exercise? One normal, one drop set.

Must have an empty gym to get on squats so fast. Using Barbell and squat rack I assume.

I might have to burrow this from you. But I would start with big leg movements. Leg press and squat racks are always being used (mostly incorrectly or for curls or shruggs).

Do you time yourself between exercises or just between sets?

Double drop so 4 sets in all ... I love this routine coming up next after the power routine is over.

 

[MrKleen73]

So two sets of each exercise? One normal, one drop set.

Must have an empty gym to get on squats so fast. Using Barbell and squat rack I assume.

I might have to burrow this from you. But I would start with big leg movements. Leg press and squat racks are always being used (mostly incorrectly or for curls or shruggs).

Do you time yourself between exercises or just between sets?

I work out early in the morning so there is not really a crowd there to get in my way. I am also pretty flexible with the moving around of thins if need be. I can just do hack squats or leg press, or barbell hacks if both squats are in use however in between exercises is just changing as quickly as possible. You may feel like puking by the end because you change weights so fast that even the rest periods are rushed if you are with a partner. If not then you definitely time between sets. Either way you will not only be stronger but in better condition after it.

As far as doing legs first when I wrote the program it was after a few years of messing around with it. I found that I could not work legs intensely then continue to hit the rest of my body with as high intensity because not only is it more exhaustive, but it is also whoops the CNS, if CNS is toast the rest of the workout suffers. It is relatively easy to do the upper body then still have intensity for legs but the opposite was not true for me. When comparing the amounts of weight lifting in all lifts I found they weight I could lift on legs did not drop when they were last but when first all my other work suffered.

Double drop so 4 sets in all ... I love this routine coming up next after the power routine is over.

Yes Sir 4 fast and furious sets. This bad boy is my favorite as you know. This is the bread and butter that built most of my mass.

 

[bmftisftw]

Looks like a killer workout.. More geared towards hypertrophy?

 

[calebsmitty]

I'm thinking of starting something like this when baseball starts. Fast and furious. I'm thinking two intense days and two regular days.

 

[calebsmitty]

I'm thinking of starting something like this when baseball starts. Fast and furious. I'm thinking two intense days and two regular days.

 

[calebsmitty]

How long does it typically take you?

 

[calebsmitty]

How long does typically take?

 

[calebsmitty]

Sorry for multiple posts.

 

[MrKleen73]

Looks like a killer workout.. More geared towards hypertrophy?

Hypertrophy, conditioning and power. Typically the work sets are 6-8 reps but with my shoulder it just wasn't a good idea to go that low.

Caleb, it normally takes about 45-55 minutes not including the general warm up

Here is how it went today, there were adjustments on legs because every peice of equipment was in use but leg ext and leg curls, and ALL the DB were being used... New Year Resolutioners need to hurry up and weed themselves out.

Chins - 10, 10>pulldowns 165x10>120x8

HS Decline Chest Press - 90x12, 135x10>90x10>45x8

Machine Lateral Raises - 90x15, 120x10>100x4>70x4

Close Grip Dips - BWx25, BWx18>CG Push ups x8 > Assisted Dips BW-100x8

Barbell Curls - 90x12, 90x7>70x4>50x3

Leg Extensions - 190x12, 250x10>210x6>150x4

Raised Up Lying Leg Curls - 80x12, 110x11>80x6>50x3

Heart was racing by the time this was over and every muscle in my body was pumped. I would have definitely liked to have done the leg press and lunges but waiting for something to become available was going to take too long and cool me down. We finished this one in about 50 minutes.

 

[bmftisftw]

That's an incredible workout bro. Might have to try something like that

 

[packers6211]

I've said it before EPIC describe's Kleen's logs workouts just amazing to see this much energy and volume mixed with his strength. Wicked updates brother!

 

[DreamWeaver]

Love that routine ... fast and furious that's my thing

 

[Montego1]

^ thats what she said.

 

[MrKleen73]

Thanks Gentlemen! So here is the total tally for yesterdays eats.

Foods	Calories	Carbs	Fat	Protein	Cholest	Sodium	Sugars	Fiber
Breakfast
Jennie-O - All Natural Turkey Burger 1/3 lb (97/3), 0.5994 lb pattie	360	0g	18g	50g	180mg	738mg	0g	0g
Classico Spaghetti Sauce - Tomato + Basil, 125 g (1/2 cup)	50	9g	1g	2g	0mg	380mg	5g	1g
Mid Morning Meal
Trunutrition Sciences - Trutein - Banana Cream, 2 Scoop (34g)	240	10g	2g	50g	40mg	200mg	2g	5g
Quaker Oats - Old Fashioned Oatmeal - Dry, 0.66 cup	198	36g	4g	7g	0mg	0mg	1g	5g
Lunch
Wendys - 1/2 Chicken Blt Cobb Salad With Extra Chicken Breast, 1/2 Salad with extra chicken	430	10g	22g	49g	0mg	0mg	0g	2g
Mid Afternoon Snack
Trunutrition Sciences - Trutein - Banana Cream, 2 Scoop (34g)	240	10g	2g	50g	40mg	200mg	2g	5g
Quaker Oats - Old Fashioned Oatmeal - Dry, 0.4 cup	120	22g	2g	4g	0mg	0mg	1g	3g
Dinner
Finaflex - Cell Shock Recovery Drink, 2 scoops	200	50g	0g	0g	0mg	0mg	15g	0g
San - Platinum Isolate Supreme - All Flavors, 1.5 Scoop	165	1g	0g	41g	0mg	75mg	0g	0g
Campbell's Select Harvest Light - Southwestern Vegetable Soup, 1.5 container (2 cups ea.)	150	39g	0g	6g	0mg	1,950mg	15g	12g
Jennio-O - Ground Turkey 93/7 Burger, 6 oz.	255	0g	12g	32g	120mg	120mg	0g	0g
TOTAL:	2,408	187g	63g	291g	380mg	3,663mg	41g	33g

Not a bad day of grub. there was a 2 cups of green bean during the day I forgot to put in there but that is of no real consequence. I often don't count calories for greens.

 

[oufinny]

Hypertrophy, conditioning and power. Typically the work sets are 6-8 reps but with my shoulder it just wasn't a good idea to go that low.

Caleb, it normally takes about 45-55 minutes not including the general warm up

Here is how it went today, there were adjustments on legs because every peice of equipment was in use but leg ext and leg curls, and ALL the DB were being used... New Year Resolutioners need to hurry up and weed themselves out.

Chins - 10, 10>pulldowns 165x10>120x8

HS Decline Chest Press - 90x12, 135x10>90x10>45x8

Machine Lateral Raises - 90x15, 120x10>100x4>70x4

Close Grip Dips - BWx25, BWx18>CG Push ups x8 > Assisted Dips BW-100x8

Barbell Curls - 90x12, 90x7>70x4>50x3

Leg Extensions - 190x12, 250x10>210x6>150x4

Raised Up Lying Leg Curls - 80x12, 110x11>80x6>50x3

Heart was racing by the time this was over and every muscle in my body was pumped. I would have definitely liked to have done the leg press and lunges but waiting for something to become available was going to take too long and cool me down. We finished this one in about 50 minutes.

I don't recognize that workout at all. Looks a lot like it would take a true WARRIOR to finish it!

 

[oufinny]

I work out early in the morning so there is not really a crowd there to get in my way. I am also pretty flexible with the moving around of thins if need be. I can just do hack squats or leg press, or barbell hacks if both squats are in use however in between exercises is just changing as quickly as possible. You may feel like puking by the end because you change weights so fast that even the rest periods are rushed if you are with a partner. If not then you definitely time between sets. Either way you will not only be stronger but in better condition after it.

As far as doing legs first when I wrote the program it was after a few years of messing around with it. I found that I could not work legs intensely then continue to hit the rest of my body with as high intensity because not only is it more exhaustive, but it is also whoops the CNS, if CNS is toast the rest of the workout suffers. It is relatively easy to do the upper body then still have intensity for legs but the opposite was not true for me. When comparing the amounts of weight lifting in all lifts I found they weight I could lift on legs did not drop when they were last but when first all my other work suffered.



Yes Sir 4 fast and furious sets. This bad boy is my favorite as you know. This is the bread and butter that built most of my mass.

Whenever I did this I would do legs either at the end or in the middle, same goes for standard HST workouts. I personally liked to do legs in the middle then leave only one big movement for after like back or chest and add in bis/tris or shoulders. That way I wasn't gassed by the time I was done if it was in the middle. Legs at the end works well too, just depends like Chris said, on what is available at what point in your workout.

 

[MrKleen73]

No doubt, yeah there are some times when I do upper body compounds first like chest shoulders back then do legs an follow up with arm work since they are not too taxing even when working hard at them.

 

[msrider]

Well Kleen, just found out mri showed herniated disc. You know anything about them and possible recovery time. I'm hoping surgery isn't an option.

 

[MrKleen73]

Oh yeah just thought I should update Cardio this morning Treadmill 45 minutes plus cool down 519 calories.

Weighted crunches 110x15, 70x12
Straight Leg Hanging Leg Raises - 15, 10
Crunches 5 sets of 25

 

[calebsmitty]

Well Kleen, just found out mri showed herniated disc. You know anything about them and possible recovery time. I'm hoping surgery isn't an option.

I know you asked Kleen. But I dealt with a L5, 10mm herniated disc. I was young, 24 when I hurt myself in a car accident. I eventually had surgery 5 years later. If you can manage the pain you are ok. But I had to find ways to keep from agravating it. I know alot of people who lift normally with herniated discs but mine was so large it was impossible. If I did squats I would be on my back for a week.

Some things that helped me. Anti gravity hangs (Teeter Hangups), McKenzie Stretch (basically a pushup with hips remaining on ground), Lose weight, avoiding anything that compressed my spine, lots of ibuprofren. I did alot of treadmill walking for 5 years.

Treatment options: Steroid shots, if your injury is not very big the shots may actually alleviate all your symptoms, usually the first step doctors take (not an option for me)
Manage the pain with therapy (i spent alot of time at the chiropractor to relieve pain and tightness)
Pain Killer (honestly the pain is due to pinching of sciatic nerve and drugs do almost nothing to alleviate it. Anti Inflammatories help)

With Technology now I would seek out a progressive Doctor and get the surgery if you are anything like my injury. I wasted 5 years of my youth. I'm still playing catch up. My surgery was non-invasive, outpatient. Recovery was about 3 weeks, 6 till I was 100%. I walked out of the hospital. There is no reason to live with the discomfort and pain with the procedures available today. Like scoping a knee. Just Google Noninvasive Lamenectomy in your area and find a Doctor to consult with.

 

[MrKleen73]

Go see a chiropractor and rest, I think typically a herniated disk can be fixed once it ruptures you need surgery. Some good spine manipulation could get the dist down and maybe a shot of cortisone and of course resting it. Typically about a 6 week recovery when everything is done correctly from watching the people who I know have had them.

 

[msrider]

I know you asked Kleen. But I dealt with a L5, 10mm herniated disc. I was young, 24 when I hurt myself in a car accident. I eventually had surgery 5 years later. If you can manage the pain you are ok. But I had to find ways to keep from agravating it. I know alot of people who lift normally with herniated discs but mine was so large it was impossible. If I did squats I would be on my back for a week.

Some things that helped me. Anti gravity hangs (Teeter Hangups), McKenzie Stretch (basically a pushup with hips remaining on ground), Lose weight, avoiding anything that compressed my spine, lots of ibuprofren. I did alot of treadmill walking for 5 years.

Treatment options: Steroid shots, if your injury is not very big the shots may actually alleviate all your symptoms, usually the first step doctors take (not an option for me)
Manage the pain with therapy (i spent alot of time at the chiropractor to relieve pain and tightness)
Pain Killer (honestly the pain if due to pinching of sciatic nerve and drugs do almost nothing to alleviate it. Anti Inflammatories help)

With Technology now I would seek out a progression Doctor and get the surgery if you are anything like my injury. I wasted 5 years of my youth. I'm still playing catch up. My surgery was non-invasive, outpatient. Recovery was about 3 weeks, 6 till I was 100%. I walked out of the hospital. There is no reason to live with the discomfort and pain with the procedures available today. Like scoping a knee. Just Google Noninvasive Lamenectomy in your area and find a Doctor to consult with.

Thanks! I appreciate that info. I'm with ya, no reason to deal with discomfort. I go see a spine specialist in a week or so to find out but I will look into my options then. They put me on a steroid that helped but the pains gradualy shifting back again. I'm hoping its not too serious.
How long were you out of working out after your surgery?

 

[MrKleen73]

Nice Caleb sounds like he has a much better grasp on the situation than I do as far as recovery. It really does all depend on how bad it is in the first place.

 

[calebsmitty]

Thanks! I appreciate that info. I'm with ya, no reason to deal with discomfort. I go see a spine specialist in a week or so to find out but I will look into my options then. They put me on a steroid that helped but the pains gradualy shifting back again. I'm hoping its not too serious.
How long were you out of working out after your surgery?

No MRI yet?

Cortisone shots were like Christmas for me. I would just walk in to my local Doc and tell him I wanted Cortisone. Got me through some rough patches.

FYI..I went to a Neurosurgeon first and I wouldn't recommend that he wanted to fuse my discs and a 6 month recovery. I went to a place called South Texas Spine Clinic.

 

[msrider]

Go see a chiropractor and rest, typically a herniated disk can be fixed once it ruptures you need surgery. Some good spine manipulation could get the dist down and maybe a shot of cortisone and of course resting it. Typically about a 6 week recovery when everything is done correctly from watching the people who I know have had them.

Thanks Bro! Charopractor hasn't helped. Prediscone is similar to a cortiscone shot I was reading and its helped too. I guess I just have to wait and here what the exsperts say. I can manage to get around just can't bend over normal and pain is tollerable with vikes lol but it don't take it totaly away because most of it is my sciatic. Just gunna have to rest it. Wait and see what doc says. I will keep ya posted! Always a set back, but a learning lesson too. Will do my training diff here on out!

 

[MrKleen73]

If you have insurance just get the operation if getting back in is what you want to do. YOu could spend 6-12 months trying holistic stuff then have to do it anyway. Just check with your Ortho and see what he has to say about it. Ask him the reality of it and the likely hood of it getting much better. If you are going to have to limit yourself then just get it operated on. You will be much better off in the long run.

 

[calebsmitty]

I coach football. I had surgery after July 4th, not sure exactly the date. Start of 2nd week probably. First week was not fun, really sore, but mobile and drugged up. I used a walker to make movement easy. Started first day walking to mailbox, 2nd day from mailbox to neighbors driveway, and so on. Two weeks later I was at Football Camp. I was still tender but doing fine. That actually helped. The more active you are the better. I didn't actively train again until after football season. I could have started back after 3 weeks if I wanted to.

The type of surgery I had was noninvasive. A small less than a centimeter cut is made in the muscle then it is dilated big enough to do the lamnectomy. That is why the recovery is so fast. As soon as swelling and pain is reduced you can train.

 

[calebsmitty]

If you have insurance just get the operation if getting back in is what you want to do. YOu could spend 6-12 months trying holistic stuff then have to do it anyway. Just check with your Ortho and see what he has to say about it. Ask him the reality of it and the likely hood of it getting much better. If you are going to have to limit yourself then just get it operated on. You will be much better off in the long run.

Yeah, I second that. When I hurt myself surgery was a last resort. It was archaeic. There was no certainty of success. Now it is as easy as getting your knee scoped with the right doctor. My herniation was huge. Doc was amazed I was walking and my surgery was easy without incident.

Well, one incident. My blood was so thin from 5 years of popping NSAIDS that it wouldn't properly clot. Almost wasn't able to get the surgery done.

 

[msrider]

If you have insurance just get the operation if getting back in is what you want to do. YOu could spend 6-12 months trying holistic stuff then have to do it anyway. Just check with your Ortho and see what he has to say about it. Ask him the reality of it and the likely hood of it getting much better. If you are going to have to limit yourself then just get it operated on. You will be much better off in the long run.

Thanks bro! I will check with him and get his oppinions on the long term. I wanna be able to smash weights again. I'm just not gunna kill myself doing squats of 550 before my lower back is strong enough. I will let ya know what he says and give u the options he have me. You guys are exactly rite, with technology today no reason to not fully recover from this. Thanks!

 

[PalmFist]

Thanks bro! I will check with him and get his oppinions on the long term. I wanna be able to smash weights again. I'm just not gunna kill myself doing squats of 550 before my lower back is strong enough. I will let ya know what he says and give u the options he have me. You guys are exactly rite, with technology today no reason to not fully recover from this. Thanks!

I second that. Just get it done while you can and recover faster than working around it for months. Fix it and come back stronger!

 

[msrider]

I second that. Just get it done while you can and recover faster than working around it for months. Fix it and come back stronger!

Thank you! Gunna fix it! Been down all my life but I always get back up. Thanks for the push! Love the support on the AM. Makes me feel like I can move mountains. Good peeps homi's!

 

[MrKleen73]

Excellent glad to hear you are going to get it fixed.

Woke up and did 52 g protein isolate, and 2/3 cups oats. Something to digest relatively easy before we went to lift about 1.5 hours later.
So here is how the workout went down.

Hammer Strength Incline Press weight per side - 90x12, 115x15 > 90x5 > 45x8 - Was a little weary of going heavier so I pushed out more reps here. Still respectable weight though.

Straight Arm Pull Downs - 75x12, 105x10 > 90x5 > 60x5 - Holy Mother! 105x10 was a bitch, plus abs were sore and this was killing them Oh so good!

Life Fitness Seated Shoulder Press Neutral Grip - 95x12, 125x12 > 95x4 > 65x5 - Shoulder really held up pretty well here.

EZ-Bar Reverse Curls - 65x12, 85x6 > 65x7 > 45x9 - I don't do these often this was a wake up call.

Skull Crushers (Elbows behind head) - 95x12, 115x8 > 95x4 > 45x8 - Happy with these they are so much harder than standing OH Extensions

Dead Lifts 2-0-2 Tempo - 275x12, 345x8 > 275x6 >225x4 - Holy Crap doing these with a 2 second positive and negative made them so much harder but the feel of them muscularly was far superior than just pulling.

Leg Extensions - 190x12, 250x10 > 190x4 > 130x5 - Holy Burn and buckling knees. Was having a hard time walking after these.

Post workout nutrition 9 oz chicken breast, veggies and 1.5 cups cooked rice.

 

[PalmFist]

Nice workout bro!

 

[calebsmitty]

Good stuff. So 2nd set is a double drop?

 

[MrKleen73]

Yes Sir! Man it feels good to be doing this one again. Slightly sore or should I say can feel everything is recovering in all my body parts. If I squeeze hard I can feel the twinge of soreness everywhere but nothing that would hamper activity at all.

 

[MrKleen73]

Yesterdays Eats

FOODS	Calories	Carbs	Fat	Protein	Cholest	Sodium	Sugars	Fiber
Breakfast
San - Platinum Isolate Supreme - All Flavors, 2 Scoop	220	1g	0g	54g	0mg	100mg	0g	0g
Quaker - Old Fashioned Rolled Oats - Dry, 3/4 cup	225	41g	5g	8g	0mg	0mg	2g	8g
Lunch
Walmart - Boneless Skinless Chicken Breasts(Fresh-Not In Bag), 220.0 gr	363	0g	9g	68g	187mg	163mg	0g	0g
Rice - White, long-grain, regular, cooked, 1.5 cup	308	67g	1g	6g	0mg	2mg	0g	1g
Freshness - Green Bell Pepper, 1 cup	33	5g	0g	2g	0mg	5mg	4g	3g
Mid Afternoon Snack
Beef - Top Sirloin, Steak, Separable Lean Only, Trimmed to 0" Fat, Select, Cooked, Broiled, 9 oz	450	0g	12g	77g	129mg	168mg	0g	0g
Great Value - French Style Green Beans - Correct, 1 cup	40	8g	0g	2g	0mg	760mg	4g	4g
Dinner
Beef - Top Sirloin, Steak, Separable Lean Only, Trimmed to 0" Fat, Select, Cooked, Broiled, 9 oz	450	0g	12g	77g	129mg	168mg	0g	0g
Great Value - French Style Green Beans - Correct, 1 cup	40	8g	0g	2g	0mg	760mg	4g	4g
Wine Cabernet Sauvignon - Red Wine, 12 oz	250	8g	0g	0g	0mg	0mg	0g	0g
TOTAL:	2,379	138g	39g	296g	445mg	2,126mg	14g	20g

 

[snagencyV2.0]

http://www.google.com/url?sa=t&rct=j&q=red red wine&********web&cd=1&cad=rja&sqi=2&ved=0CC4QtwIwAA&url=http://www.youtube.com/watch?v=zXt56MB-3vc&ei=yT_8UI7qGtSzqQHWtoDgDQ&usg=AFQjCNE1IysxzKkIYc7SmSlH8pkclbDMzw&bvm=bv.41248874,d.aWM

 

[MrKleen73]

http://www.google.com/url?sa=t&rct=j&q=red red wine&********web&cd=1&cad=rja&sqi=2&ved=0CC4QtwIwAA&url=http://www.youtube.com/watch?v=zXt56MB-3vc&ei=yT_8UI7qGtSzqQHWtoDgDQ&usg=AFQjCNE1IysxzKkIYc7SmSlH8pkclbDMzw&bvm=bv.41248874,d.aWM

YEAH I like to have a couple of glasses with dinner some days. Makes for a warm relaxing evening. That song is awesome I haven't thought of it in forever.

 

[snagencyV2.0]

YEAH I like to have a couple of glasses with dinner some days. Makes for a warm relaxing evening. That song is awesome I haven't thought of it in forever.

ain't nuttin wrong wit dat!

i hadn't thought of that song in yrs either (song kinda annoyed me back in the 80s lol), but for some reason when i read your chart and saw that, popped into my head
funny - i like it now, kinda grows on ya :lol:

 

[MrKleen73]

Yeah it does. I am really surprised I thought my fats were going to be a little higher but protein made up for it. Had a nice omelet for breakfast today... 6 egg whites, 2 whole eggs 5 strips turkey bacon, 1,5 oz 2% sharp cheddar, 10 tbs salsa = 563 cals YUM!

 

[snagencyV2.0]

nice..(wow 10tbs salsa lol Kleen loves his salsa!)
we are on the same wavelength in so many ways..just getting ready to post a food pic in my thread, check it out..

 

[calebsmitty]

Texas=salsa love

 

[AZMIDLYF]

Huevos Rancheros!!

 

[PalmFist]

http://anabolicminds.com/forum/post-cycle-therapy/222352-finaflex-pct-after.html

Feel free to follow me for my Fina Flex PCT. Would really appreciate advice if I run into trouble. Thanks

 

[DreamWeaver]

Yah one fug of a lot of salsa

 

[PalmFist]

Yah one fug of a lot of salsa

That was like half the jar. I thought Texas=chilli not Texas=salsa

 

[Montego1]

Texas def = salsa.....its like 60% hispanic population and Tex Mex is da bomb.

 

[snagencyV2.0]

That was like half the jar. I thought Texas=chilli not Texas=salsa

is both
also why everything is bigger in texas..including their heartburn and shytes

 

[DreamWeaver]

is both
also why everything is bigger in texas..including their heartburn and shytes

Speaking of shyte, how about dem Cowboys lol