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

I second all above comments. Nice lifts bro. But bad on you for the cheat. You're a role model man. C'mon. Lolz cuz I had three iffy days last week!
 
DreamWeaver said:
Those are the numbers I would like to get raw deadlifting I will avoid the singles but 405 X 6 would be very satisfying.
Click to expand...
Yeah I just wanted to lift something heavy that wasn't going to hurt me as well as get an idea of how much of what I have lost as far as strength goes. I am probably only about 10-15 lbs shy of my on cycle pull. Every once in a while I like to just hit the deads hard and see what is what. I think it is a good measuring tool for me.

snagencyV2.0 said:
fo sho
my one weak link, and kleen gotta rub it in my face :rant:

great work chris, always good stuff in here!
Click to expand...

Thanks Steve!


PalmFist said:
I second all above comments. Nice lifts bro. But bad on you for the cheat. You're a role model man. C'mon. Lolz cuz I had three iffy days last week!
Click to expand...

LMAO! Me a role model? Now I do have a planned cheat on Friday that will carry partly to Saturday. Friday is my 40th birthday and well cake will be had. I will make sure to lift so it has a place to go but yes Friday is my birthday and then Saturday I think she invited our friends from Austin to come down to celebrate it too with a dinner so one can assume that day will not be stellar nutrition. I will use shakes and abstaining from other carbs and fats throughout the rest of the day so I can kind of have my way with the dinner. With my current average of 2000 cals plus a 500 cal deficit daily from exercise I do believe I am going to drop weight regardless. That being said there will be no other carb ups this week other than what I take in on Friday and Saturday.
 
calebsmitty said:
Good DL . I'm obsessed with getting to 500. I just don't feel strong in my DL, not like I do when I squat .
Click to expand...

I am a better dead lifter than squatter, I can squat 425 for about 3 reps right now.
 
I hit 425 for 5 the other day with knee wraps and belt. I felt i had a couple more in me. But I never have a partner so always stop short. My goal is 500 on both squat and DL. Just don't want to be a fat ass to get there. I know if I had remained 250-260 i would be there by now.
 
I don't really do deads often enough to be very proficient or really get my numbers up as I am very lean most of the time these days and it is very hard to get big numbers on deads for me when I am so low. That being said I am getting better at this low body fat level as time passes. I really am hitting my wheel of death hard to keep my core rock solid so I can continue to lift raw.
 
calebsmitty said:
I hit 425 for 5 the other day with knee wraps and belt. I felt i had a couple more in me. But I never have a partner so always stop short. My goal is 500 on both squat and DL. Just don't want to be a fat ass to get there. I know if I had remained 250-260 i would be there by now.
Click to expand...

Yeah probably but you are not far away from it on squats that is for sure and I bet your dead is not too far behind.
 
MrKleen73 said:
I don't always get on during the weekend. Typically that is family time and I like to spend that time with them. Although I have some updates. This weekend I went out with a buddy and had a basic planned cheat / day of drinking some. It was actually not even much of a big deal but I did have a few drinks and a couple beers. Total calories were still under 2400 for the day.

January 26, 2013

[TABLE="class: table0, width: 800"]
[TR]
[TD="class: first"]Foods[/TD]
[TD]Calories[/TD]
[TD]Carbs[/TD]
[TD]Fat[/TD]
[TD]Protein[/TD]
[TD]Cholest[/TD]
[TD]Sodium[/TD]
[TD]Sugars[/TD]
[TD="class: last"]Fiber[/TD]
[/TR]
[TR="class: title"]
[TD="class: first last, colspan: 9"]Breakfast[/TD]
[/TR]
[TR]
[TD="class: first"]San - Platinum Isolate Supreme - All Flavors, 2.5 Scoop[/TD]
[TD]275[/TD]
[TD]1g[/TD]
[TD]0g[/TD]
[TD]68g[/TD]
[TD]0mg[/TD]
[TD]125mg[/TD]
[TD]0g[/TD]
[TD="class: last"]0g[/TD]
[/TR]
[TR="class: title"]
[TD="class: first last, colspan: 9"]Lunch[/TD]
[/TR]
[TR]
[TD="class: first"]Bw3 - Boneless Hot Wings, 6 pieces[/TD]
[TD]528[/TD]
[TD]18g[/TD]
[TD]36g[/TD]
[TD]30g[/TD]
[TD]126mg[/TD]
[TD]1,068mg[/TD]
[TD]0g[/TD]
[TD="class: last"]0g[/TD]
[/TR]
[TR]
[TD="class: first"]Buffalo Wild Wings (Fatsecret Website) - Naked Tenders, 8 Tenders[/TD]
[TD]347[/TD]
[TD]7g[/TD]
[TD]16g[/TD]
[TD]52g[/TD]
[TD]67mg[/TD]
[TD]4,560mg[/TD]
[TD]0g[/TD]
[TD="class: last"]3g[/TD]
[/TR]
[TR]
[TD="class: first"]Wild Turkey Bourbon Whiskey - 86 Proof, 4 oz[/TD]
[TD]276[/TD]
[TD]0g[/TD]
[TD]0g[/TD]
[TD]0g[/TD]
[TD]0mg[/TD]
[TD]0mg[/TD]
[TD]0g[/TD]
[TD="class: last"]0g[/TD]
[/TR]
[TR]
[TD="class: first"]Shiner Beer - Bock, 24 oz.[/TD]
[TD]286[/TD]
[TD]25g[/TD]
[TD]0g[/TD]
[TD]0g[/TD]
[TD]0mg[/TD]
[TD]0mg[/TD]
[TD]0g[/TD]
[TD="class: last"]0g[/TD]
[/TR]
[TR="class: title"]
[TD="class: first last, colspan: 9"]Mid Afternoon Snack[/TD]
[/TR]
[TR]
[TD="class: first"]San - Platinum Isolate Supreme - All Flavors, 2 Scoop[/TD]
[TD]220[/TD]
[TD]1g[/TD]
[TD]0g[/TD]
[TD]54g[/TD]
[TD]0mg[/TD]
[TD]100mg[/TD]
[TD]0g[/TD]
[TD="class: last"]0g[/TD]
[/TR]
[TR="class: title"]
[TD="class: first last, colspan: 9"]Dinner[/TD]
[/TR]
[TR]
[TD="class: first"]Walmart - Boneless Skinless Chicken Breast - Cooked (3oz.), 10.5 oz cooked[/TD]
[TD]385[/TD]
[TD]0g[/TD]
[TD]11g[/TD]
[TD]74g[/TD]
[TD]228mg[/TD]
[TD]490mg[/TD]
[TD]0g[/TD]
[TD="class: last"]0g[/TD]
[/TR]
[TR]
[TD="class: first"]Birds Eye-Wlg - Steamfresh Fresh Frozen Brocolli, 2 cup[/TD]
[TD]60[/TD]
[TD]8g[/TD]
[TD]0g[/TD]
[TD]2g[/TD]
[TD]0mg[/TD]
[TD]50mg[/TD]
[TD]4g[/TD]
[TD="class: last"]4g[/TD]
[/TR]
[TR]
[TD="class: first"]TOTAL:[/TD]
[TD]2,377[/TD]
[TD]60g
[/TD]
[TD]63g[/TD]
[TD]280g[/TD]
[TD]421mg[/TD]
[TD]6,393mg[/TD]
[TD]4g[/TD]
[TD="class: last"]7g[/TD]
[/TR]
[/TABLE]
[TABLE="class: table0"]
[TR]
[TD="class: first"]Exercises[/TD]
[TD]Calories[/TD]
[TD]Minutes[/TD]
[TD]Sets[/TD]
[TD]Reps[/TD]
[TD="class: last"]Weight[/TD]
[/TR]
[TR="class: title"]
[TD="class: first last, colspan: 6"]Cardiovascular[/TD]
[/TR]
[TR]
[TD="class: first"]Strength training (weight lifting, weight training)[/TD]
[TD]286[/TD]
[TD]60[/TD]
[TD="class: last, colspan: 3"][/TD]
[/TR]
[TR]
[TD="class: first"]Elliptical Trainer[/TD]
[TD]71[/TD]
[TD]5[/TD]
[TD="class: last, colspan: 3"][/TD]
[/TR]
[TR]
[TD="class: first"]TOTALS:[/TD]
[TD]357[/TD]
[TD]65[/TD]
[TD]0[/TD]
[TD]0[/TD]
[TD="class: last"]0[/TD]
[/TR]
[/TABLE]
The lift for Saturday

Barbell Incline Press - 135x10, 195x10>145x8>95x6 - I was being weary of the shoulder I was using this as a test and although I did well it was still just a tiny bit sensitive so I will avoid these for another couple weeks and stick with Hammer Strength for Inclines.

Straight Arm Pull Downs - 75x10, 90x15>75x9>60x5 - still being careful due to the feeling from the Chest press so I did extra reps with a little lighter weight on the work set.

Preacher Reverse Curls - 70x12, 90x8 > 70x7>50x8 nice burn and major pump here.

DB Overhead Triceps Ext - 95x15 > 75x9 > 55x8 - Son called from taking his SAT and asked me to come get him so only did one workset then the drops. Finished legs off next day.


January 27, 2013

[TABLE="class: table0, width: 800"]
[TR]
[TD="class: first"]Foods[/TD]
[TD]Calories[/TD]
[TD]Carbs[/TD]
[TD]Fat[/TD]
[TD]Protein[/TD]
[TD]Cholest[/TD]
[TD]Sodium[/TD]
[TD]Sugars[/TD]
[TD="class: last"]Fiber[/TD]
[/TR]
[TR="class: title"]
[TD="class: first last, colspan: 9"]Breakfast[/TD]
[/TR]
[TR]
[TD="class: first"]Generic - Egg White (1) Large--Scrambled or Hardboiled, 6 egg white[/TD]
[TD]102[/TD]
[TD]1g[/TD]
[TD]0g[/TD]
[TD]22g[/TD]
[TD]0mg[/TD]
[TD]0mg[/TD]
[TD]0g[/TD]
[TD="class: last"]0g[/TD]
[/TR]
[TR]
[TD="class: first"]Egg - Whole Egg, 3 piece (large - 50g)[/TD]
[TD]222[/TD]
[TD]1g[/TD]
[TD]15g[/TD]
[TD]18g[/TD]
[TD]636mg[/TD]
[TD]210mg[/TD]
[TD]0g[/TD]
[TD="class: last"]0g[/TD]
[/TR]
[TR]
[TD="class: first"]Oscar Mayer - Turkey Bacon (50% Less Fat), 6 slice[/TD]
[TD]210[/TD]
[TD]0g[/TD]
[TD]18g[/TD]
[TD]12g[/TD]
[TD]90mg[/TD]
[TD]1,080mg[/TD]
[TD]0g[/TD]
[TD="class: last"]0g[/TD]
[/TR]
[TR]
[TD="class: first"]Kraft Natural Shredded Cheese - Sharp Cheddar 2% Milk, 3/8 c. (28g)[/TD]
[TD]120[/TD]
[TD]1g[/TD]
[TD]9g[/TD]
[TD]11g[/TD]
[TD]30mg[/TD]
[TD]345mg[/TD]
[TD]0g[/TD]
[TD="class: last"]0g[/TD]
[/TR]
[TR="class: title"]
[TD="class: first last, colspan: 9"]Lunch[/TD]
[/TR]
[TR]
[TD="class: first"]San - Platinum Isolate Supreme - All Flavors, 2 Scoop[/TD]
[TD]220[/TD]
[TD]1g[/TD]
[TD]0g[/TD]
[TD]54g[/TD]
[TD]0mg[/TD]
[TD]100mg[/TD]
[TD]0g[/TD]
[TD="class: last"]0g[/TD]
[/TR]
[TR="class: title"]
[TD="class: first last, colspan: 9"]Dinner[/TD]
[/TR]
[TR]
[TD="class: first"]Beef - Top Sirloin, Steak, Separable Lean Only, Trimmed to 0" Fat, Select, Cooked, Broiled, 21 oz[/TD]
[TD]1,050[/TD]
[TD]0g[/TD]
[TD]28g[/TD]
[TD]181g[/TD]
[TD]301mg[/TD]
[TD]392mg[/TD]
[TD]0g[/TD]
[TD="class: last"]0g[/TD]
[/TR]
[TR]
[TD="class: first"]Green Giant - Baby Brussels Sprouts & Butter Sauce, 1 cup prepared[/TD]
[TD]120[/TD]
[TD]18g[/TD]
[TD]2g[/TD]
[TD]6g[/TD]
[TD]10mg[/TD]
[TD]680mg[/TD]
[TD]6g[/TD]
[TD="class: last"]6g[/TD]
[/TR]
[TR]
[TD="class: first"]TOTAL:
[/TD]
[TD]2,044[/TD]
[TD]22g[/TD]
[TD]72g[/TD]
[TD]304g[/TD]
[TD]1,067mg[/TD]
[TD]2,807mg[/TD]
[TD]6g[/TD]
[TD="class: last"]6g[/TD]
[/TR]
[/TABLE]
[TABLE="class: table0"]
[TR]
[TD="class: first"]Exercises[/TD]
[TD]Calories[/TD]
[TD]Minutes[/TD]
[TD]Sets[/TD]
[TD]Reps[/TD]
[TD="class: last"]Weight[/TD]
[/TR]
[TR="class: title"]
[TD="class: first last, colspan: 6"]Cardiovascular[/TD]
[/TR]
[TR]
[TD="class: first"]Strength training (weight lifting, weight training)[/TD]
[TD]286[/TD]
[TD]60[/TD]
[TD="class: last, colspan: 3"][/TD]
[/TR]
[TR]
[TD="class: first"]Elliptical Trainer[/TD]
[TD]71[/TD]
[TD]5[/TD]
[TD="class: last, colspan: 3"][/TD]
[/TR]
[TR]
[TD="class: first"]TOTALS:[/TD]
[TD]357[/TD]
[TD]65[/TD]
[TD]0[/TD]
[TD]0[/TD]
[TD="class: last"]0[/TD]
[/TR]
[/TABLE]


Yesterdays Lift

Dead Lifts - 225x6, 315x6, 405x6, 455x1, 465x1, 475x1, 315x20 - Whoah buddy that set of 20 was a motha focka!
Leg Extensions - 210x12, 250x10, 250x10 > 210x9 > 160x8
Donkey Calve Raise Machine - 250x12, 360x10, 360x10.
Click to expand...

Didn't see the black and tan on the list buddy, don't forget we had one of those too!
 
oufinny said:
Didn't see the black and tan on the list buddy, don't forget we had one of those too!
Click to expand...

Oh Damn I was trying to remember if there was anything else. I think I may have had a buzz by then.
 
DreamWeaver said:
I didn't know they had Wild Turkey's in Texas :)
Click to expand...

LMAO! We do but this variety... well there is a lack of protein in them... Try to keep consumption minimal. :)

Yesterdays Eats

[h=2]January 28, 2013[/h] [TABLE="class: table0, width: 800"]
[TR]
[TD="class: first"]Foods[/TD]
[TD]Calories[/TD]
[TD]Carbs[/TD]
[TD]Fat[/TD]
[TD]Protein[/TD]
[TD]Cholest[/TD]
[TD]Sodium[/TD]
[TD]Sugars[/TD]
[TD="class: last"]Fiber[/TD]
[/TR]
[TR="class: title"]
[TD="class: first last, colspan: 9"]Breakfast
[/TD]
[/TR]
[TR]
[TD="class: first"]Trunutrition Sciences - Trutein - Banana Cream, 2 Scoop (34g)[/TD]
[TD]240[/TD]
[TD]10g[/TD]
[TD]2g[/TD]
[TD]50g[/TD]
[TD]40mg[/TD]
[TD]200mg[/TD]
[TD]2g[/TD]
[TD="class: last"]5g[/TD]
[/TR]
[TR]
[TD="class: first"]Planters - Mixed Nuts Less Than 50% Peanuts, 1.3 oz 28 g (about 29 pieces)
[/TD]
[TD]221[/TD]
[TD]7g[/TD]
[TD]20g[/TD]
[TD]8g[/TD]
[TD]0mg[/TD]
[TD]117mg[/TD]
[TD]1g[/TD]
[TD="class: last"]3g[/TD]
[/TR]
[TR="class: title"]
[TD="class: first last, colspan: 9"]Lunch
[/TD]
[/TR]
[TR]
[TD="class: first"]Honey Boy - Pink Salmon, Canned, 14.75 oz, 1 container (1 4/5 cups ea.)[/TD]
[TD]560[/TD]
[TD]0g[/TD]
[TD]21g[/TD]
[TD]91g[/TD]
[TD]315mg[/TD]
[TD]1,540mg[/TD]
[TD]0g[/TD]
[TD="class: last"]0g[/TD]
[/TR]
[TR]
[TD="class: first"]Planters - Mixed Nuts Less Than 50% Peanuts, 1 oz 28 g (about 29 pieces)[/TD]
[TD]170[/TD]
[TD]5g[/TD]
[TD]15g[/TD]
[TD]6g[/TD]
[TD]0mg[/TD]
[TD]90mg[/TD]
[TD]1g[/TD]
[TD="class: last"]2g[/TD]
[/TR]
[TR="class: title"]
[TD="class: first last, colspan: 9"]Mid Afternoon Snack
[/TD]
[/TR]
[TR]
[TD="class: first"]Trunutrition Sciences - Trutein - Banana Cream, 2.5 Scoop (34g)[/TD]
[TD]300[/TD]
[TD]13g[/TD]
[TD]3g[/TD]
[TD]63g[/TD]
[TD]50mg[/TD]
[TD]250mg[/TD]
[TD]3g[/TD]
[TD="class: last"]6g[/TD]
[/TR]
[TR]
[TD="class: first"]Maranatha - Creamy Almond Butter (No Stir), 2 TBS (32g)[/TD]
[TD]190[/TD]
[TD]7g[/TD]
[TD]16g[/TD]
[TD]6g[/TD]
[TD]0mg[/TD]
[TD]60mg[/TD]
[TD]3g[/TD]
[TD="class: last"]3g[/TD]
[/TR]
[TR]
[TD="class: first"]Kroger - Unsweetened Coconut Flakes, 4 tbsp[/TD]
[TD]140[/TD]
[TD]6g[/TD]
[TD]12g[/TD]
[TD]2g[/TD]
[TD]0mg[/TD]
[TD]0mg[/TD]
[TD]2g[/TD]
[TD="class: last"]4g[/TD]
[/TR]
[TR="class: title"]
[TD="class: first last, colspan: 9"]Dinner
[/TD]
[/TR]
[TR]
[TD="class: first"]Green Beans - Del Monte, 1 cup[/TD]
[TD]40[/TD]
[TD]6g[/TD]
[TD]0g[/TD]
[TD]2g[/TD]
[TD]0mg[/TD]
[TD]580mg[/TD]
[TD]2g[/TD]
[TD="class: last"]2g[/TD]
[/TR]
[TR]
[TD="class: first"]Walmart - Boneless Skinless Chicken Breast - Cooked (3oz.), 10.5 oz cooked[/TD]
[TD]385[/TD]
[TD]0g[/TD]
[TD]11g[/TD]
[TD]74g[/TD]
[TD]228mg[/TD]
[TD]490mg[/TD]
[TD]0g[/TD]
[TD="class: last"]0g[/TD]
[/TR]
[TR]
[TD="class: first"]TOTAL:[/TD]
[TD]2,246[/TD]
[TD]54g[/TD]
[TD]100g[/TD]
[TD]302g[/TD]
[TD]633mg[/TD]
[TD]3,327mg[/TD]
[TD]14g[/TD]
[TD="class: last"]25g[/TD]
[/TR]
[/TABLE]
[TABLE="class: table0"]
[TR]
[TD="class: first"]Exercises
[/TD]
[TD]Calories[/TD]
[TD]Minutes[/TD]
[TD]Sets[/TD]
[TD]Reps[/TD]
[TD="class: last"]Weight[/TD]
[/TR]
[TR="class: title"]
[TD="class: first last, colspan: 6"]Cardiovascular[/TD]
[/TR]
[TR]
[TD="class: first"]Tread Mill Work - Run then Walk
[/TD]
[TD]533[/TD]
[TD]50[/TD]
[TD="class: last, colspan: 3"] [/TD]
[/TR]
[TR]
[TD="class: first"]TOTALS:[/TD]
[TD]533[/TD]
[TD]50[/TD]
[TD]0[/TD]
[TD]0[/TD]
[TD="class: last"]0
[/TD]
[/TR]
[/TABLE]
 
This morning I woke up and my joints were extremely dry from the Formasurge I have been using and the beating that the drop sets give them. I decided to change up the workout at bit to accommodate. Going to drop the dose on the Formasurge a little bit and go into a more instinctive training mode. I need to be able to react to what my body needs as soon as I recognize it and that means I can not adhere to just one type, or style of workout. Weights, reps, exercises even the order of the splits may be changed up regularly so don't always expect the same thing from here on out.

Wide Hammer Strength Chest Press - 45x20, 90x20, 135x10 - Wanted to get a very good warm up and wear the muscle out a little before adding in a heavier work set this was to limit total weight pushed and goes for the rest of the exercises as well. This particular machine give me one of the best chest contractions I get in the gym. All pushing exercises done with open grip to keep from stressing the elbows as much.

Hammer Strength Pronated Grip Rows - 45x20, 75x20, 90x10 - These felt good, I did them a little slower and let them stretch me out with every rep which made me go a little lighter than normal but felt great.

Life Fitness Shoulder Press Neutral Grip - 65x20, 80x20, 125x10 This was perfect, I was pushing by the end of the set of 20 with 80 then 125 ended up feeling heavy, just what I was looking for.

Squats 135x20, 225x15, 315x5 - Man my lower back and hamstrings are still thrashed from the crazy dead lifting session on Sunday. I realized about rep 13 on 225 that I was not going to have it in the tank to do the final work set with any weight if I went to 20. Was surprised I only got 5 with 315 but then again not so much considering the nature of Sundays lift.

No arms were done since I had a shortened time frame and my elbows were feeling a little blown so I wanted to give them an extra couple days recovery.
 
What is that, HST style? Def listen to the body bro. Regardless of what they say, pain is not weakness leaving the body. Sometimes pain is PAIN. Lol
 
PalmFist said:
What is that, HST style? Def listen to the body bro. Regardless of what they say, pain is not weakness leaving the body. Sometimes pain is PAIN. Lol
Click to expand...

I guess in a way it is a little HST style but really just hitting 4 compound exercises one for each part of the body other than direct arm work.

HST would be like a warm up and 1 or two work sets so yeah it could be considered HST style in a lot of ways.
 
PalmFist said:
What is that, HST style? Def listen to the body bro. Regardless of what they say, pain is not weakness leaving the body. Sometimes pain is PAIN. Lol
Click to expand...

Yah there is good pain and bad pain and the wisdom to know the difference.
 
MrKleen73 said:
I guess in a way it is a little HST style but really just hitting 4 compound exercises one for each part of the body other than direct arm work.

HST would be like a warm up and 1 or two work sets so yeah it could be considered HST style in a lot of ways.
Click to expand...

Hrrm. I kinda miss HST myself. Haven't done it in like 2-3 years though. Taxing
 
Yes it is for sure. However I do love the results of full body especially when overall conditioning is a concern.
 
Yesterdays summary:

January 29, 2013

[TABLE="class: table0, width: 800"]
[TR]
[TD="class: first"]Foods[/TD]
[TD]Calories[/TD]
[TD]Carbs[/TD]
[TD]Fat[/TD]
[TD]Protein[/TD]
[TD]Cholest[/TD]
[TD]Sodium[/TD]
[TD]Sugars[/TD]
[TD="class: last"]Fiber[/TD]
[/TR]
[TR="class: title"]
[TD="class: first last, colspan: 9"]Breakfast[/TD]
[/TR]
[TR]
[TD="class: first"]San - Platinum Isolate Supreme - All Flavors, 2.5 Scoop[/TD]
[TD]275[/TD]
[TD]1g[/TD]
[TD]0g[/TD]
[TD]68g[/TD]
[TD]0mg[/TD]
[TD]125mg[/TD]
[TD]0g[/TD]
[TD="class: last"]0g[/TD]
[/TR]
[TR="class: title"]
[TD="class: first last, colspan: 9"]Mid Morning Meal[/TD]
[/TR]
[TR]
[TD="class: first"]San - Platinum Isolate Supreme - All Flavors, 2 Scoop[/TD]
[TD]220[/TD]
[TD]1g[/TD]
[TD]0g[/TD]
[TD]54g[/TD]
[TD]0mg[/TD]
[TD]100mg[/TD]
[TD]0g[/TD]
[TD="class: last"]0g[/TD]
[/TR]
[TR]
[TD="class: first"]Emerald - Cocoa Roast Almonds (Dark Choc.), 42 Almonds[/TD]
[TD]300[/TD]
[TD]12g[/TD]
[TD]26g[/TD]
[TD]12g[/TD]
[TD]0mg[/TD]
[TD]50mg[/TD]
[TD]2g[/TD]
[TD="class: last"]6g[/TD]
[/TR]
[TR="class: title"]
[TD="class: first last, colspan: 9"]Lunch[/TD]
[/TR]
[TR]
[TD="class: first"]Shady Brook Farms - Boneless Skinless Turkey Breast, 8 oz cooked[/TD]
[TD]240[/TD]
[TD]0g[/TD]
[TD]1g[/TD]
[TD]52g[/TD]
[TD]130mg[/TD]
[TD]360mg[/TD]
[TD]0g[/TD]
[TD="class: last"]0g[/TD]
[/TR]
[TR]
[TD="class: first"]Emerald - Cocoa Roast Almonds (Dark Choc.), 31 Almonds[/TD]
[TD]221[/TD]
[TD]9g[/TD]
[TD]19g[/TD]
[TD]9g[/TD]
[TD]0mg[/TD]
[TD]37mg[/TD]
[TD]1g[/TD]
[TD="class: last"]4g[/TD]
[/TR]
[TR]
[TD="class: first"]Fresh Cucumber Salad - Cucumber, Tomato, Garlic and Onion Salad, 1 cup[/TD]
[TD]87[/TD]
[TD]5g[/TD]
[TD]7g[/TD]
[TD]1g[/TD]
[TD]0mg[/TD]
[TD]0mg[/TD]
[TD]0g[/TD]
[TD="class: last"]2g[/TD]
[/TR]
[TR="class: title"]
[TD="class: first last, colspan: 9"]Mid Afternoon Snack[/TD]
[/TR]
[TR]
[TD="class: first"]Shady Brook Farms - Boneless Skinless Turkey Breast, 4 oz cooked[/TD]
[TD]120[/TD]
[TD]0g[/TD]
[TD]1g[/TD]
[TD]26g[/TD]
[TD]65mg[/TD]
[TD]180mg[/TD]
[TD]0g[/TD]
[TD="class: last"]0g[/TD]
[/TR]
[TR]
[TD="class: first"]San - Platinum Isolate Supreme - All Flavors, 1 Scoop[/TD]
[TD]110[/TD]
[TD]1g[/TD]
[TD]0g[/TD]
[TD]27g[/TD]
[TD]0mg[/TD]
[TD]50mg[/TD]
[TD]0g[/TD]
[TD="class: last"]0g[/TD]
[/TR]
[TR]
[TD="class: first"]Emerald - Cocoa Roast Almonds (Dark Choc.), 32 Almonds[/TD]
[TD]229[/TD]
[TD]9g[/TD]
[TD]20g[/TD]
[TD]9g[/TD]
[TD]0mg[/TD]
[TD]38mg[/TD]
[TD]2g[/TD]
[TD="class: last"]5g[/TD]
[/TR]
[TR="class: title"]
[TD="class: first last, colspan: 9"]Dinner[/TD]
[/TR]
[TR]
[TD="class: first"]Walmart - Boneless Skinless Chicken Breast - Cooked (3oz.), 7.5 oz cooked[/TD]
[TD]275[/TD]
[TD]0g[/TD]
[TD]8g[/TD]
[TD]53g[/TD]
[TD]163mg[/TD]
[TD]350mg[/TD]
[TD]0g[/TD]
[TD="class: last"]0g[/TD]
[/TR]
[TR]
[TD="class: first"]Kraft Natural Shredded Cheese - Sharp Cheddar 2% Milk, 3/8 c. (28g)[/TD]
[TD]120[/TD]
[TD]1g[/TD]
[TD]9g[/TD]
[TD]11g[/TD]
[TD]30mg[/TD]
[TD]345mg[/TD]
[TD]0g[/TD]
[TD="class: last"]0g[/TD]
[/TR]
[TR]
[TD="class: first"]Pace - Original Picante Salsa - Hot, 4 tbsp[/TD]
[TD]20[/TD]
[TD]6g[/TD]
[TD]0g[/TD]
[TD]0g[/TD]
[TD]0mg[/TD]
[TD]500mg[/TD]
[TD]4g[/TD]
[TD="class: last"]2g[/TD]
[/TR]
[TR]
[TD="class: first"]Louisiana's Best - Crawfish Tails, 1.98 oz.[/TD]
[TD]46[/TD]
[TD]0g[/TD]
[TD]1g[/TD]
[TD]10g[/TD]
[TD]79mg[/TD]
[TD]106mg[/TD]
[TD]0g[/TD]
[TD="class: last"]0g[/TD]
[/TR]
[TR]
[TD="class: first"]TOTAL:
[/TD]
[TD]2,263[/TD]
[TD]45g[/TD]
[TD]92g[/TD]
[TD]332g[/TD]
[TD]467mg[/TD]
[TD]2,241mg[/TD]
[TD]9g[/TD]
[TD="class: last"]19g[/TD]
[/TR]
[/TABLE]
[TABLE="class: table0"]
[TR]
[TD="class: first"]Exercises[/TD]
[TD]Calories[/TD]
[TD]Minutes[/TD]
[TD]Sets[/TD]
[TD]Reps[/TD]
[TD="class: last"]Weight[/TD]
[/TR]
[TR="class: title"]
[TD="class: first last, colspan: 6"]Cardiovascular[/TD]
[/TR]
[TR]
[TD="class: first"]Strength training (weight lifting, weight training)
[/TD]
[TD]238[/TD]
[TD]50[/TD]
[TD="class: last, colspan: 3"][/TD]
[/TR]
[TR]
[TD="class: first"]TOTALS:[/TD]
[TD]238[/TD]
[TD]50[/TD]
[TD][/TD]
[/TR]
[/TABLE]

I did not get up for cardio this morning my calves were killing me and walking was rough, and I was tired as all get out. So I went back to sleep. I will either do cardio later today or simply adjust calories to achieve further deficit.
 
Ouch sucks when the wheels are sore! Man i love those almonds I eat them about every day.
 
I am glad that most of my cardio is incorporated into my lifestyle in walking to and from work, now I don't have to do too much until the weather gets better and then I enjoy my outdoor work. In the winter I adjust my calories for less activity. Come crunch time I may not have to adjust much as my activity may be up by then.
 
DreamWeaver said:
I am glad that most of my cardio is incorporated into my lifestyle in walking to and from work, now I don't have to do too much until the weather gets better and then I enjoy my outdoor work. In the winter I adjust my calories for less activity. Come crunch time I may not have to adjust much as my activity may be up by then.
Click to expand...

Yeah, right now I am trying to clean up from my period of low will power and testosterone... Not happy with the current look although I am improving I hit 218 at one point during all of this. I will update in next post with current weight. Here are my eats from yesterday.

[h=2]January 30, 2013[/h] [TABLE="class: table0, width: 800"]
[TR]
[TD="class: first"]Foods[/TD]
[TD]Calories[/TD]
[TD]Carbs[/TD]
[TD]Fat[/TD]
[TD]Protein[/TD]
[TD]Cholest[/TD]
[TD]Sodium[/TD]
[TD]Sugars[/TD]
[TD="class: last"]Fiber[/TD]
[/TR]
[TR="class: title"]
[TD="class: first last, colspan: 9"]Breakfast
[/TD]
[/TR]
[TR]
[TD="class: first"]San - Platinum Isolate Supreme - All Flavors, 2 Scoop[/TD]
[TD]220[/TD]
[TD]1g[/TD]
[TD]0g[/TD]
[TD]54g[/TD]
[TD]0mg[/TD]
[TD]100mg[/TD]
[TD]0g[/TD]
[TD="class: last"]0g[/TD]
[/TR]
[TR="class: title"]
[TD="class: first last, colspan: 9"]Mid Morning Meal
[/TD]
[/TR]
[TR]
[TD="class: first"]San - Platinum Isolate Supreme - All Flavors, 1 Scoop[/TD]
[TD]110[/TD]
[TD]1g[/TD]
[TD]0g[/TD]
[TD]27g[/TD]
[TD]0mg[/TD]
[TD]50mg[/TD]
[TD]0g[/TD]
[TD="class: last"]0g[/TD]
[/TR]
[TR]
[TD="class: first"]Trunutrition Sciences - Trutein - Banana Cream, 1 Scoop (34g)[/TD]
[TD]120[/TD]
[TD]5g[/TD]
[TD]1g[/TD]
[TD]25g[/TD]
[TD]20mg[/TD]
[TD]100mg[/TD]
[TD]1g[/TD]
[TD="class: last"]3g[/TD]
[/TR]
[TR]
[TD="class: first"]Emerald - Cocoa Roast Almonds (Per Nut Serving), 1 oz. (23 almonds)[/TD]
[TD]150[/TD]
[TD]6g[/TD]
[TD]13g[/TD]
[TD]6g[/TD]
[TD]0mg[/TD]
[TD]25mg[/TD]
[TD]1g[/TD]
[TD="class: last"]3g[/TD]
[/TR]
[TR]
[TD="class: first"]Spectrum - Organic Coconut Oil, 1 tbsp[/TD]
[TD]120[/TD]
[TD]0g[/TD]
[TD]14g[/TD]
[TD]0g[/TD]
[TD]0mg[/TD]
[TD]0mg[/TD]
[TD]0g[/TD]
[TD="class: last"]0g[/TD]
[/TR]
[TR="class: title"]
[TD="class: first last, colspan: 9"]Lunch
[/TD]
[/TR]
[TR]
[TD="class: first"]Walmart - Boneless Skinless Chicken Breasts(Fresh-Not In Bag), 200 gr[/TD]
[TD]330[/TD]
[TD]0g[/TD]
[TD]8g[/TD]
[TD]62g[/TD]
[TD]170mg[/TD]
[TD]148mg[/TD]
[TD]0g[/TD]
[TD="class: last"]0g[/TD]
[/TR]
[TR]
[TD="class: first"]Kroger - Leaf Spinach 14 oz Can, 1 container (1 1/2 cups ea.)[/TD]
[TD]90[/TD]
[TD]9g[/TD]
[TD]2g[/TD]
[TD]6g[/TD]
[TD]0mg[/TD]
[TD]1,140mg[/TD]
[TD]0g[/TD]
[TD="class: last"]6g[/TD]
[/TR]
[TR]
[TD="class: first"]Planters - Mixed Nuts Less Than 50% Peanuts, 1 oz 28 g (about 29 pieces)[/TD]
[TD]170[/TD]
[TD]5g[/TD]
[TD]15g[/TD]
[TD]6g[/TD]
[TD]0mg[/TD]
[TD]90mg[/TD]
[TD]1g[/TD]
[TD="class: last"]2g[/TD]
[/TR]
[TR="class: title"]
[TD="class: first last, colspan: 9"]Mid Afternoon Snack
[/TD]
[/TR]
[TR]
[TD="class: first"]Emerald - Cocao Roast Almonds, 1 oz.[/TD]
[TD]150[/TD]
[TD]6g[/TD]
[TD]13g[/TD]
[TD]6g[/TD]
[TD]0mg[/TD]
[TD]25mg[/TD]
[TD]1g[/TD]
[TD="class: last"]3g[/TD]
[/TR]
[TR]
[TD="class: first"]San - Platinum Isolate Supreme - All Flavors, 2 Scoop[/TD]
[TD]220[/TD]
[TD]1g[/TD]
[TD]0g[/TD]
[TD]54g[/TD]
[TD]0mg[/TD]
[TD]100mg[/TD]
[TD]0g[/TD]
[TD="class: last"]0g[/TD]
[/TR]
[TR="class: title"]
[TD="class: first last, colspan: 9"]Dinner
[/TD]
[/TR]
[TR]
[TD="class: first"]Jennio-O - Ground Turkey 93/7 Burger, 6 oz.[/TD]
[TD]255[/TD]
[TD]0g[/TD]
[TD]12g[/TD]
[TD]32g[/TD]
[TD]120mg[/TD]
[TD]120mg[/TD]
[TD]0g[/TD]
[TD="class: last"]0g[/TD]
[/TR]
[TR]
[TD="class: first"]Classico Spaghetti Sauce - Tomato + Basil, 1/2 Cup[/TD]
[TD]45[/TD]
[TD]8g[/TD]
[TD]1g[/TD]
[TD]2g[/TD]
[TD]0mg[/TD]
[TD]400mg[/TD]
[TD]5g[/TD]
[TD="class: last"]2g[/TD]
[/TR]
[TR]
[TD="class: first"]Green Beans - Del Monte, 1 cup[/TD]
[TD]40[/TD]
[TD]6g[/TD]
[TD]0g[/TD]
[TD]2g[/TD]
[TD]0mg[/TD]
[TD]580mg[/TD]
[TD]2g[/TD]
[TD="class: last"]2g[/TD]
[/TR]
[TR]
[TD="class: first"]TOTAL:
[/TD]
[TD]2,020[/TD]
[TD]48g[/TD]
[TD]79g[/TD]
[TD]282g[/TD]
[TD]310mg[/TD]
[TD]2,878mg[/TD]
[TD]11g
[/TD]
[TD="class: last"]21g
[/TD]
[/TR]
[/TABLE]
 
First things first I will get into the weigh in. I got all the way up to 218 then the weight loss started, I dropped to 215 over the first few weeks of the year. I weighed in the morning at 210.5 so a total of 7.5 lbs this month but some of that was glycogen and I am definitely flat and depleted at the moment. I will do a measurement on my waist line tomorrow morning, it was a thick 37 last time I did it... I am thinking I have last at least an inch or so. Arms are beginning to get a little more vascular again and the veins going from my pecs to my shoulders are starting to pop out a little. I think I have lost about 5-7 lbs of muscle during this attempt at recovery and plan to pursue TRT during or after my next PH run. I will be starting my run about the 16th of February.

This mornings workout went pretty well. I was feeling good so I went ahead and did the Warrior workout this morning with drop sets and everything.

Chins - BW x12, BW+25 x8, BWx4>Assisted chins BW-60x4 Not too bad here, not my best performance ever but with the extremely low calories as of late this was a good performance.

HS Decline Chest Press (weight per side) 126x10, 172x10>126x4>101x4 Wife added the listed weight of the bar to my sheet. However this was still a better performance than last week I got an extra rep on the heavy set with the same weight. Contraction was awesome on these, kept my abs semi crunched to put most of the emphasis on pecs.

Lateral Raise Machine - 100x10, 130x10>100x5>80x5 = another good performance here also done cranching abs down and holding shoulder girdle down to isolate the delts more.

Skull Crushers - 125x3 elbows weren't happy at this weight dropped as fast as possible to to 115x8, 105x10>85x4>65x5 - this one got my elbows a little so I found myself dropping the weight on my work set. Then again for the 2nd work set. I decided to go about 2 reps before failure on my last set and drops just to be careful with the elbow. Put some "Better Than EMU" on them after the workout to control inflammation. Works great and does not smell.

Preacher Curls - 95x10, 110x9>80x4>60x5 - Not complaining about these numbers. Worked really hard to keep shoulders down to isolate the biceps.

Leg Press - 630x12, 900x10>720x5>540x8 - Calves still a little sore and almost cramped up 2 times on the drop to 720 so even though I had a few reps in the tank I decided the smart bet was to end that drop lower the weight and keep the pace going.

Seated Leg Curls - 90x10, 110x9>90x5>50x8 - Nice contractions here, was going to do Romanians but really doesn't make sense. I am already doing full dead lifts and need a curling movement in the mix to hit the full ROM of the hamstrings.
 
Nice numbers Kleen! Very impressive skull crushers.
 
Next time you do the HS Decline, add some bands to each handle. You will thank me, or hate me. The bands take it to a whole new level. I had two orange bands from EliteFTS but lost one so havn't used them like I used to. It takes a little longer to set up. But I would bet your shoulder would thank you. Eventhough Decline probably doesn't bother it.
 
calebsmitty said:
Next time you do the HS Decline, add some bands to each handle. You will thank me, or hate me. The bands take it to a whole new level. I had two orange bands from EliteFTS but lost one so havn't used them like I used to. It takes a little longer to set up. But I would bet your shoulder would thank you. Eventhough Decline probably doesn't bother it.
Click to expand...

Nice I will have to buy some bands our gym doesn't supply them unless you are being trained by one of the personal trainers of course...
 
That's why I like extensions better than skull crushers, easier on the elbows and it's harder on the tri's so you use less weight.
 
DreamWeaver said:
That's why I like extensions better than skull crushers, easier on the elbows and it's harder on the tri's so you use less weight.
Click to expand...

I never get the same level of soreness from regular extensions, what I do is actually more of a French Press, I point my elbow back at about 35-45 degrees and lower the weight behind my head so it really gets that elusive 3rd head of the triceps for me. I have been doing some OH Cable triceps ext and pretty good but again I don't get as sore from them.
 
DreamWeaver said:
That's why I like extensions better than skull crushers, easier on the elbows and it's harder on the tri's so you use less weight.
Click to expand...

I had tennis elbow about 6 months ago. There was no way I could neutral grip tri extensions without ridiculous pain.
 
PalmFist said:
I had tennis elbow about 6 months ago. There was no way I could neutral grip tri extensions without ridiculous pain.
Click to expand...

I do them declined and not that hard on the elbows, narrow thumbless grip on a strait bar. your come to the top of your head an push out. Yes it's for the third head, does that better than any exercise.
 
I wish my gym had a decline hammer press.
 
LiveToLift said:
I wish my gym had a decline hammer press.
Click to expand...

I love that exercise. I can kill it much easier than decline bench because I can go to failure without a spotter.



Sorry I've been absent Kleen! Trying to get caught up here and still have some more reading to do.

Entering my first show end of March! I'm doing men's physique for my first and started prep now (8 weeks out). Prep should be a breeze considering I'm pretty close to being in condition already. I'm actually more ripped now than I've ever been! Thanks for all the help you've given me the last couple years. I owe you a lot of credit for the progress ive made :)
 
RickRock13 said:
I love that exercise. I can kill it much easier than decline bench because I can go to failure without a spotter.

Sorry I've been absent Kleen! Trying to get caught up here and still have some more reading to do.

Entering my first show end of March! I'm doing men's physique for my first and started prep now (8 weeks out). Prep should be a breeze considering I'm pretty close to being in condition already. I'm actually more ripped now than I've ever been! Thanks for all the help you've given me the last couple years. I owe you a lot of credit for the progress ive made :)
Click to expand...

You and Kleen have good history. :)

In a totally homo kinda way!
 
DreamWeaver said:
I do them declined and not that hard on the elbows, narrow thumbless grip on a strait bar. your come to the top of your head an push out. Yes it's for the third head, does that better than any exercise.
Click to expand...
Yeah that would put them pretty much at the same angle as the way I do them. I do them on a cambered bar with thumbless grip.
LiveToLift said:
I wish my gym had a decline hammer press.
Click to expand...
Yeah I really love that bad boy. Love the Hammer Strength Wide Chest press too.
RickRock13 said:
I love that exercise. I can kill it much easier than decline bench because I can go to failure without a spotter.



Sorry I've been absent Kleen! Trying to get caught up here and still have some more reading to do.

Entering my first show end of March! I'm doing men's physique for my first and started prep now (8 weeks out). Prep should be a breeze considering I'm pretty close to being in condition already. I'm actually more ripped now than I've ever been! Thanks for all the help you've given me the last couple years. I owe you a lot of credit for the progress ive made :)
Click to expand...

Excellent Rick, I guess you are logging that on your other forum huh? May have to log in over there and look it up. Same screen name?
LiveToLift said:
You and Kleen have good history. :)

In a totally homo kinda way!
Click to expand...
Don't hate on the Bromance!

I am taking it easy today it is my 40th Birth Day, just enjoying my cross over into being middle age. Made it a carb load after a week of very low carbs.
 
Speaking of I am starting a new log next week and will post it up in here. I got my new bottle of PX Black and will be starting it, will also be logging it with my wife as a joint log. Weekend after next I start a run with 4 caps 550XD and either 4 caps 1-Alpha, or 1-Andro just depends on if 1-Alpha is available to me by then or not. If so it will be 1-Alpha. Will be lots of fun.
 
Happy birthday bud
 
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