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

I have been a Cowboys fan for 20+ years. Basically they suck. Such a disapointment that they can't do more with the money they have.
 
calebsmitty said:
I have been a Cowboys fan for 20+ years. Basically they suck. Such a disapointment that they can't do more with the money they have.
Click to expand...

they can't win the big games, I didn't buy the Romo was a choker thing the firxt couple times round but you have to start to wonder. Biggest problem is that Ego's and Football don't mix. You have have a selfless attitude and learn that it's about the team.
 
I buy my picante at Sam's if that tells you anything. I also heat it up with some habanero hot sauce and often add fresh habanero, serrano, and jalapeno peppers to it to give it some kick. That was a little more than my usual but yes I love my salsa! I love my chili too! Heart Burn??? Not for this guy... peppers are very good for the stomach. Cayenne is used to treat ulcers, heart burn is from acid reflux and over eating. I did get it a few times when I was doing IF and had too big a meal before lying down.

Cardio today was pretty intense. It was 65 minutes with the cool down. I ran on a 1 incline for 22 minutes at 5.2 mph, then walked at an 8.5 incline the rest of the 60 minutes burning a total of 675 calories.

ABS -
Draw bridges 25 total
Crunches 100
Side Crunches 25 per side
Rotary Torso Twists 50
Boxer Body Blocks 50 per side (for obliques)
 
Nice cardio/core day bro. I'm done with speed work on treadmills for a while. I'm loving the stairmaster right now.

I put siriachi (hot c o c k) sauce in ketchup. So good!
 
PalmFist said:
Nice cardio/core day bro. I'm done with speed work on treadmills for a while. I'm loving the stairmaster right now.

I put siriachi (hot c o c k) sauce in ketchup. So good!
Click to expand...

There is this stuff called Matouks in the International Isle at Kroger the Flambe sauce is HOT, the Hot sauce is about perfect. Both have an amazing flavor! You should check them out!
 
[TABLE="class: table0, width: 800"]
[TR]
[TD="class: first, bgcolor: #2B9ACB"]FOODS[/TD]
[TD="bgcolor: #2B9ACB, align: right"]Calories[/TD]
[TD="bgcolor: #2B9ACB, align: right"]Carbs[/TD]
[TD="bgcolor: #2B9ACB, align: right"]Fat[/TD]
[TD="bgcolor: #2B9ACB, align: right"]Protein[/TD]
[TD="bgcolor: #2B9ACB, align: right"]Cholest[/TD]
[TD="bgcolor: #2B9ACB, align: right"]Sodium[/TD]
[TD="bgcolor: #2B9ACB, align: right"]Sugars[/TD]
[TD="class: last, bgcolor: #2B9ACB, align: right"]Fiber[/TD]
[/TR]
[TR="class: title"]
[TD="class: first last, colspan: 9"]Breakfast[/TD]
[/TR]
[TR]
[TD="class: first"]Egg - Whole Egg, 2 piece (large - 50g)[/TD]
[TD="align: right"]148[/TD]
[TD="align: right"]1g[/TD]
[TD="align: right"]10g[/TD]
[TD="align: right"]12g[/TD]
[TD="align: right"]424mg[/TD]
[TD="align: right"]140mg[/TD]
[TD="align: right"]0g[/TD]
[TD="class: last, align: right"]0g[/TD]
[/TR]
[TR]
[TD="class: first"]Generic - Egg White (1) Large--Scrambled or Hardboiled, 6 egg white[/TD]
[TD="align: right"]102[/TD]
[TD="align: right"]1g[/TD]
[TD="align: right"]0g[/TD]
[TD="align: right"]22g[/TD]
[TD="align: right"]0mg[/TD]
[TD="align: right"]0mg[/TD]
[TD="align: right"]0g[/TD]
[TD="class: last, align: right"]0g[/TD]
[/TR]
[TR]
[TD="class: first"]Kraft Natural Shredded Cheese - Sharp Cheddar 2% Milk, 3/8 c. (28g)[/TD]
[TD="align: right"]120[/TD]
[TD="align: right"]1g[/TD]
[TD="align: right"]9g[/TD]
[TD="align: right"]11g[/TD]
[TD="align: right"]30mg[/TD]
[TD="align: right"]345mg[/TD]
[TD="align: right"]0g[/TD]
[TD="class: last, align: right"]0g[/TD]
[/TR]
[TR]
[TD="class: first"]Pace - Picante Salsa Medium, 6 tbsp[/TD]
[TD="align: right"]30[/TD]
[TD="align: right"]9g[/TD]
[TD="align: right"]0g[/TD]
[TD="align: right"]0g[/TD]
[TD="align: right"]0mg[/TD]
[TD="align: right"]690mg[/TD]
[TD="align: right"]6g[/TD]
[TD="class: last, align: right"]3g[/TD]
[/TR]
[TR]
[TD="class: first"]Castle Wood - Hickory Smoked Turkey Breast, 5 oz[/TD]
[TD="align: right"]150[/TD]
[TD="align: right"]3g[/TD]
[TD="align: right"]3g[/TD]
[TD="align: right"]28g[/TD]
[TD="align: right"]50mg[/TD]
[TD="align: right"]1,125mg[/TD]
[TD="align: right"]3g[/TD]
[TD="class: last, align: right"]0g[/TD]
[/TR]
[TR="class: title"]
[TD="class: first last, colspan: 9"]Lunch[/TD]
[/TR]
[TR]
[TD="class: first"]Granny Smith - Green Apple, Large, 0.75 apple (9oz/255g)[/TD]
[TD="align: right"]87[/TD]
[TD="align: right"]23g[/TD]
[TD="align: right"]0g[/TD]
[TD="align: right"]1g[/TD]
[TD="align: right"]0mg[/TD]
[TD="align: right"]1mg[/TD]
[TD="align: right"]5g[/TD]
[TD="class: last, align: right"]2g[/TD]
[/TR]
[TR="class: title"]
[TD="class: first last, colspan: 9"]Mid Afternoon Snack[/TD]
[/TR]
[TR]
[TD="class: first"]Landofrost - Honey Smoked Turkey Breast, 13.2 slices[/TD]
[TD="align: right"]231[/TD]
[TD="align: right"]10g[/TD]
[TD="align: right"]10g[/TD]
[TD="align: right"]26g[/TD]
[TD="align: right"]66mg[/TD]
[TD="align: right"]1,716mg[/TD]
[TD="align: right"]7g[/TD]
[TD="class: last, align: right"]0g[/TD]
[/TR]
[TR]
[TD="class: first"]Kraft - Singles Fat Free American Cheese, 2 slice[/TD]
[TD="align: right"]50[/TD]
[TD="align: right"]4g[/TD]
[TD="align: right"]0g[/TD]
[TD="align: right"]8g[/TD]
[TD="align: right"]8mg[/TD]
[TD="align: right"]500mg[/TD]
[TD="align: right"]2g[/TD]
[TD="class: last, align: right"]0g[/TD]
[/TR]
[TR]
[TD="class: first"]Pepperidge Farm Sandwich Thins - 100% Whole Wheat, 1 Roll[/TD]
[TD="align: right"]100[/TD]
[TD="align: right"]19g[/TD]
[TD="align: right"]1g[/TD]
[TD="align: right"]5g[/TD]
[TD="align: right"]0mg[/TD]
[TD="align: right"]230mg[/TD]
[TD="align: right"]2g[/TD]
[TD="class: last, align: right"]5g[/TD]
[/TR]
[TR]
[TD="class: first"]Kroger Carb Master Lowfat Dairy Blend - White Chocolate Raspberry Yogurt, 6 oz.[/TD]
[TD="align: right"]60[/TD]
[TD="align: right"]4g[/TD]
[TD="align: right"]2g[/TD]
[TD="align: right"]8g[/TD]
[TD="align: right"]10mg[/TD]
[TD="align: right"]90mg[/TD]
[TD="align: right"]3g[/TD]
[TD="class: last, align: right"]0g[/TD]
[/TR]
[TR]
[TD="class: first"]Kroger - Carb Master - Caramel Spice Cake Yogurt, 1 container (6 oz.)[/TD]
[TD="align: right"]60[/TD]
[TD="align: right"]4g[/TD]
[TD="align: right"]2g[/TD]
[TD="align: right"]8g[/TD]
[TD="align: right"]10mg[/TD]
[TD="align: right"]100mg[/TD]
[TD="align: right"]3g[/TD]
[TD="class: last, align: right"]0g[/TD]
[/TR]
[TR="class: title"]
[TD="class: first last, colspan: 9"]Dinner[/TD]
[/TR]
[TR]
[TD="class: first"]Pace - Original Picante Salsa - Hot, 8 tbsp[/TD]
[TD="align: right"]40[/TD]
[TD="align: right"]12g[/TD]
[TD="align: right"]0g[/TD]
[TD="align: right"]0g[/TD]
[TD="align: right"]0mg[/TD]
[TD="align: right"]1,000mg[/TD]
[TD="align: right"]8g[/TD]
[TD="class: last, align: right"]4g[/TD]
[/TR]
[TR]
[TD="class: first"]Kraft Natural Shredded Cheese - Sharp Cheddar 2% Milk, 1/4 c. (28g)[/TD]
[TD="align: right"]80[/TD]
[TD="align: right"]1g[/TD]
[TD="align: right"]6g[/TD]
[TD="align: right"]7g[/TD]
[TD="align: right"]20mg[/TD]
[TD="align: right"]230mg[/TD]
[TD="align: right"]0g[/TD]
[TD="class: last, align: right"]0g[/TD]
[/TR]
[TR]
[TD="class: first"]Walmart - Boneless Skinless Chicken Breast - Cooked (3oz.), 9.99 oz cooked[/TD]
[TD="align: right"]366[/TD]
[TD="align: right"]0g[/TD]
[TD="align: right"]10g[/TD]
[TD="align: right"]70g[/TD]
[TD="align: right"]216mg[/TD]
[TD="align: right"]466mg[/TD]
[TD="align: right"]0g[/TD]
[TD="class: last, align: right"]0g[/TD]
[/TR]
[TR]
[TD="class: first"]Beans - Pinto, canned, 0.5 cup[/TD]
[TD="align: right"]103[/TD]
[TD="align: right"]18g[/TD]
[TD="align: right"]1g[/TD]
[TD="align: right"]6g[/TD]
[TD="align: right"]0mg[/TD]
[TD="align: right"]353mg[/TD]
[TD="align: right"]0g[/TD]
[TD="class: last, align: right"]6g[/TD]
[/TR]
[TR]
[TD="class: first"]Krusteaz Honey Cornbread - Corn Bread, 3 x inch piece[/TD]
[TD="align: right"]210[/TD]
[TD="align: right"]32g[/TD]
[TD="align: right"]2g[/TD]
[TD="align: right"]3g[/TD]
[TD="align: right"]8mg[/TD]
[TD="align: right"]390mg[/TD]
[TD="align: right"]12g[/TD]
[TD="class: last, align: right"]2g[/TD]
[/TR]
[TR]
[TD="class: first, align: right"]TOTAL:[/TD]
[TD="align: right"]1,937[/TD]
[TD="align: right"]142g[/TD]
[TD="align: right"]56g[/TD]
[TD="align: right"]215g[/TD]
[TD="align: right"]842mg[/TD]
[TD="align: right"]7,376mg[/TD]
[TD="align: right"]51g[/TD]
[TD="class: last, align: right"]22g[/TD]
[/TR]
[/TABLE]
[h=4]Food Notes[/h]Dinner was white chicken chili with extra chicken breast .
[TABLE="class: table0, width: 799"]
[TR]
[TD="class: first, bgcolor: #2B9ACB"]EXERCISES[/TD]
[TD="bgcolor: #2B9ACB, align: right"]Calories[/TD]
[TD="bgcolor: #2B9ACB, align: right"]Minutes[/TD]
[TD="bgcolor: #2B9ACB, align: right"]Sets[/TD]
[TD="bgcolor: #2B9ACB, align: right"]Reps[/TD]
[TD="class: last, bgcolor: #2B9ACB, align: right"]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="align: right"]675[/TD]
[TD="align: right"]60[/TD]
[TD="class: last, colspan: 3, align: right"] [/TD]
[/TR]
[TR]
[TD="class: first, align: right"]TOTALS:[/TD]
[TD="align: right"]675[/TD]
[TD="align: right"]60[/TD]
[TD="align: right"]0[/TD]
[TD="align: right"]0[/TD]
[TD="class: last, align: right"]0[/TD]
[/TR]
[/TABLE]
[h=4]Exercise Notes[/h]Started some of the training for the Warrior Dash today. I ran for 22 minutes and walked at a pretty good incline the rest of the time there was also a 5 minute cool down afterwards.
ABS - Draw bridges 25 total
Crunches 100
Side Crunches 25 per side
Rotary Torso Twists 50
Boxer Body Blocks 50 per side (for obliques)
 
Okay so I can not see any difference in my physique this week, I knew my maintenance used to be about 2400 but thought with me being bigger that it may be higher. It does not look like that is the case. I really need to drop some of this weight so I will be lowering my cals to about 2000. That is plenty to maintain muscle mass with my metabolism but low enough to strip off some fat. I am still weighing in at 215 lbs and a little soft so I need to drop down to about 205 or so to feel better.

This mornings work out was insane, non stop moving it seemed and I was sweating like I was jogging in a sauna.

DB Flat Bench 80x10, 100x12 > 80x4 > 60x5 - Was pretty happy with the 100x12 since I havent done these in a while an was also a little worried about my shoulder but it felt fine during these.

Bent Over DB Rows - 80x10, 90x10 > 75x6 > 60x5 - These were pretty good, got a great contraction by pulling them up to the hip area instead of straight up to the ribs. Definitely lowers the weight a little though...

Standing Arnold Press - 60x10, 70x5 > 55x4 > 40x5 - These were a little rough on the shoulder and I had to stop pushing once it got very hard just to be safe. Good thing the drops allowed me to tire out the muscles.

DB Cross Body Hammer Curls - 40x10, 42.5x9 > 32.5x7 > 20x6 - Holy burning biceps! Major pump and burn from these.

Cable Overhead Triceps Extensions 120x12, 160x13 > 120x10 > 100x10 - Nice pump but will definitely go up next time.

Squats (below parallel) - 225x12, 315x10 > 225x6 > 135x8 Holy crap I can't remember the last time I went that deep on squats much less with 315 on the bar.

Romanian Dead Lifts - 225x12, 275x12 > 225x6 > 185x8 - I had more in me at the end of each of these sets but stopped when I felt fatigue in my lower back instead of pushing through and risking any issues with form. That is the great part about drop sets, you don't have to go to complete failure to make the muscle work extremely hard.

My new favorite Hot Sauce! Hot and tasty!

Invalid Link Removed
 
calebsmitty said:
I have a ghost pepper bush. Have a few small peppers on it right now. I'm afraid to try them.
Click to expand...

I can understand why too... I like a lot of heat but I like it to be enjoyable. I can see adding a ghost pepper in a net into some chili with a couple slits cut into the pepper so the flavor and heat seeps into the chili then remove the net bag. Much more than that and it just seems ridiculous. I mean I am tough but I don't intentionally stick my hands into a hornets nest to prove it. Not gonna stick hell fire in my mouth to do so either. ;)
 
Seriously it's all about mixing tabasco or hot c o c k sauce with everything. In moderation of course. That stuff will mess up my digestive tract if I go overboard. Not sure if its the sodium or the spices
 
Hey what app do you use for your food and workout logs kleen?
 
Montego1 said:
Hey what app do you use for your food and workout logs kleen?
Click to expand...

MyFitnessPal, it has a pretty good database and is easy to add things to. Easy to use interface and allows printable reports.
 
This morning I did cardio on the elliptical burning 540 calories, then did 3 sets of ab ball crunches to failure. Cutting carbs back out of my diet with a couple reasonable refeeds here and there maybe 2 a week. For now it will only be the trace carbs in the almonds and what not as well as in greens, grapefruit and blueberries.
 
I may have to look that one up. For now though I like MyFitnessPal, I have a windows phone and although I love it there are very limited apps and MFP has a decent one for it.
 
Kleen did you get my PM, just trying to get your opinion on some shoulder issues.
 
MrKleen73 said:
This morning I did cardio on the elliptical burning 540 calories, then did 3 sets of ab ball crunches to failure. Cutting carbs back out of my diet with a couple reasonable refeeds here and there maybe 2 a week. For now it will only be the trace carbs in the almonds and what not as well as in greens, grapefruit and blueberries.
Click to expand...

Nice plan there. I'm rolling out with <150 a day with refeed on saturday. Trying for four days. I do not respond well psychologically/physiologically to low carb so maybe ~150 is a good middle ground. Kleen kills...
 
I have done low carb so much it really does not take my body much to adjust to predominantly burning fat for energy. I actually tend to get more level energy. I will be picking up some MCT Oil though. YOu may try that to help alleviate some of the lethargic feelings some get from low carbs. There is a company that makes an MCT oil powder too.
 
MrKleen73 said:
I have done low carb so much it really does not take my body much to adjust to predominantly burning fat for energy. I actually tend to get more level energy. I will be picking up some MCT Oil though. YOu may try that to help alleviate some of the lethargic feelings some get from low carbs. There is a company that makes an MCT oil powder too.
Click to expand...

I'll check it out bro. Thanks
 
Pick up some Coconut Oil. Extra Virgin. It is a great way to add MCT and a little flavor. It is too sweet for me to add to savory foods but I like to add it to Coffee and Protein shakes.
 
Nice recommendation it is definitely great in shakes and cooking too. It does not break down like olive oil does, it has a higher temperature tolerance.
 
Kleen is like an Anabolic Archamedies. Who knows this much stuff?!
 
I will be going to lift tonight, I was just dog tired this morning and the wife's back was aching so I decided to sleep in and give her a little recovery time. See if she would be up to the gym tonight. If not then I will go in and kill it by myself. Here is yesterdays eats...

[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"]Jennieo - Lean Ground Turkey 93/7, 252 g[/TD]
[TD]383[/TD]
[TD]0g[/TD]
[TD]18g[/TD]
[TD]47g[/TD]
[TD]180mg[/TD]
[TD]180mg[/TD]
[TD]0g[/TD]
[TD="class: last"]0g[/TD]
[/TR]
[TR]
[TD="class: first"]Grapefruit Red Ruby - Fresh Fruit Large (4 1/2" Dia), 1/2 fruit[/TD]
[TD]50[/TD]
[TD]12g[/TD]
[TD]0g[/TD]
[TD]1g[/TD]
[TD]0mg[/TD]
[TD]0mg[/TD]
[TD]9g[/TD]
[TD="class: last"]3g[/TD]
[/TR]
[TR="class: title"]
[TD="class: first last, colspan: 9"]Lunch
[/TD]
[/TR]
[TR]
[TD="class: first"]Hellmans - Olive Oil Mayo, 3 Tbsp[/TD]
[TD]180[/TD]
[TD]3g[/TD]
[TD]18g[/TD]
[TD]0g[/TD]
[TD]15mg[/TD]
[TD]360mg[/TD]
[TD]0g[/TD]
[TD="class: last"]0g[/TD]
[/TR]
[TR]
[TD="class: first"]Celery - Raw, 0.5 cup chopped[/TD]
[TD]7[/TD]
[TD]1g[/TD]
[TD]0g[/TD]
[TD]0g[/TD]
[TD]0mg[/TD]
[TD]40mg[/TD]
[TD]1g[/TD]
[TD="class: last"]1g[/TD]
[/TR]
[TR]
[TD="class: first"]Starkist - Chunk Light Tuna In Water Drained 5oz (142g), 3.25 container (4 oz (56 g) ea.)[/TD]
[TD]325[/TD]
[TD]7g[/TD]
[TD]7g[/TD]
[TD]65g[/TD]
[TD]163mg[/TD]
[TD]1,170mg[/TD]
[TD]0g[/TD]
[TD="class: last"]7g[/TD]
[/TR]
[TR]
[TD="class: first"]Kraft Sun Dried Tomato Vinaigrette - Salad Dressing and Marinade, 3 tbsp[/TD]
[TD]90[/TD]
[TD]6g[/TD]
[TD]8g[/TD]
[TD]0g[/TD]
[TD]0mg[/TD]
[TD]450mg[/TD]
[TD]5g[/TD]
[TD="class: last"]0g[/TD]
[/TR]
[TR]
[TD="class: first"]Lettuce Romaine Lk - Fresh Express Hearts of Romaine, 2 cups[/TD]
[TD]15[/TD]
[TD]3g[/TD]
[TD]0g[/TD]
[TD]1g[/TD]
[TD]0mg[/TD]
[TD]5mg[/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, 3 Scoop (34g)[/TD]
[TD]360[/TD]
[TD]15g[/TD]
[TD]3g[/TD]
[TD]75g[/TD]
[TD]60mg[/TD]
[TD]300mg[/TD]
[TD]3g[/TD]
[TD="class: last"]8g[/TD]
[/TR]
[TR]
[TD="class: first"]Kroger - Unsweetened Coconut Flakes, 5 tbsp[/TD]
[TD]175[/TD]
[TD]8g[/TD]
[TD]15g[/TD]
[TD]3g[/TD]
[TD]0mg[/TD]
[TD]0mg[/TD]
[TD]3g[/TD]
[TD="class: last"]5g[/TD]
[/TR]
[TR="class: title"]
[TD="class: first last, colspan: 9"]Dinner
[/TD]
[/TR]
[TR]
[TD="class: first"]Tyson - All Natural Ice Glazed Boneless Skinless Chicken Breasts, 420 grams[/TD]
[TD]413[/TD]
[TD]0g[/TD]
[TD]9g[/TD]
[TD]86g[/TD]
[TD]244mg[/TD]
[TD]825mg[/TD]
[TD]0g[/TD]
[TD="class: last"]0g[/TD]
[/TR]
[TR]
[TD="class: first"]Kroger - Popeye Spinach, 1 container (1 1/2 cups ea.)[/TD]
[TD]75[/TD]
[TD]9g[/TD]
[TD]0g[/TD]
[TD]6g[/TD]
[TD]0mg[/TD]
[TD]195mg[/TD]
[TD]0g[/TD]
[TD="class: last"]9g[/TD]
[/TR]
[TR]
[TD="class: first"]TOTAL:
[/TD]
[TD]2,073[/TD]
[TD]64g[/TD]
[TD]78g[/TD]
[TD]284g[/TD]
[TD]662mg[/TD]
[TD]3,525mg[/TD]
[TD]22g[/TD]
[TD="class: last"]35g[/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"]Elliptical Trainer[/TD]
[TD]540[/TD]
[TD]30[/TD]
[TD="class: last, colspan: 3"][/TD]
[/TR]
[TR]
[TD="class: first"]TOTALS:[/TD]
[TD]540[/TD]
[TD]30[/TD]
[TD]0[/TD]
[TD]0[/TD]
[TD="class: last"]0[/TD]
[/TR]
[/TABLE]
Exercise Notes

3 Sets of crunches to failure on exercise ball.
 
snagencyV2.0 said:
i thought i had peaked in my 30s
still not so sure that's not the case, but - by golly, i'm feeling great & seeing some amazing things here in my early 40s indeed
Click to expand...

I was stronger when I was younger mostly because of the damage I have done but I continue to make physical improvements on how I look. That's largely cuz I did not look that good when I was younger and truly have not peaked in that department.
 
I have not peaked yet but will be peaking to my highest peak so far this year that is for damn sure.
 
Okay so here is yesterdays lift and workout. I got frustrated at the gym yesterday because it was so full I couldn't even get to a bench or a leg press even after waiting and switching biceps around... Finally I decided to give up and come back in the morning to finish it then do some relatively intense cardio once done.

HS Decline Chest Press Weight per side - 115x10, 160x9 > 115x8 > 90x7 - Was very please I was able to push this much weight with no discomfort in the shoulder.

Chins - 14, 9 > Assisted Machine BW -60 x 3, Rest Pause x 4 - Once again happy with the number of chins on the first set here, and 9 not to bad for having warn myself out a bit. Damn being heavier makes a difference though...

DB Lateral Raises - 35x10, 40x10 > 30x9 > 20x10 - Had a massive shoulder pump after this one. Was very happy with it. Has been a while since I went up over 30 on these.

Camber Bar Cable Curls - 120x15, 160x9 > 120x8 > 80x7 - Talk about having a major pump! I love cable curls even though I know the weight is lighter than it is with free weight. It makes up for it with constant tension on the biceps head.

Gym was just too crowded at this point, no benches available all the leg press taken. I waited around for a little bit to see if anything would open up but cooled down an decided to go home and go back in the morning for triceps and legs.

[h=2]January 24, 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"]Mid Morning Meal
[/TD]
[/TR]
[TR]
[TD="class: first"]Generic - Calamari- Grilled (No Sauce, Plain), 4 oz[/TD]
[TD]80[/TD]
[TD]0g[/TD]
[TD]3g[/TD]
[TD]15g[/TD]
[TD]27mg[/TD]
[TD]80mg[/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 Breast - Cooked (3oz.), 11.4 oz cooked[/TD]
[TD]418[/TD]
[TD]0g[/TD]
[TD]11g[/TD]
[TD]80g[/TD]
[TD]247mg[/TD]
[TD]532mg[/TD]
[TD]0g[/TD]
[TD="class: last"]0g[/TD]
[/TR]
[TR]
[TD="class: first"]Fresh - Steamed Green Beans, 2 cup[/TD]
[TD]68[/TD]
[TD]16g[/TD]
[TD]0g[/TD]
[TD]4g[/TD]
[TD]0mg[/TD]
[TD]13mg[/TD]
[TD]3g[/TD]
[TD="class: last"]7g[/TD]
[/TR]
[TR="class: title"]
[TD="class: first last, colspan: 9"]Mid Afternoon Snack
[/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]
[TD="class: first"]Trunutrition Sciences - Trutein - Banana Cream, 3 Scoop (34g)[/TD]
[TD]360[/TD]
[TD]15g[/TD]
[TD]3g[/TD]
[TD]75g[/TD]
[TD]60mg[/TD]
[TD]300mg[/TD]
[TD]3g[/TD]
[TD="class: last"]8g[/TD]
[/TR]
[TR]
[TD="class: first"]Grapefruit Red Ruby - Fresh Fruit Large (4 1/2" Dia), 1/2 fruit[/TD]
[TD]50[/TD]
[TD]12g[/TD]
[TD]0g[/TD]
[TD]1g[/TD]
[TD]0mg[/TD]
[TD]0mg[/TD]
[TD]9g[/TD]
[TD="class: last"]3g[/TD]
[/TR]
[TR="class: title"]
[TD="class: first last, colspan: 9"]Dinner
[/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"]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"]Walmart - Boneless Skinless Chicken Breast - Cooked (3oz.), 9 oz cooked[/TD]
[TD]330[/TD]
[TD]0g[/TD]
[TD]9g[/TD]
[TD]63g[/TD]
[TD]195mg[/TD]
[TD]420mg[/TD]
[TD]0g[/TD]
[TD="class: last"]0g[/TD]
[/TR]
[TR]
[TD="class: first"]Beans - Pinto, canned, 1 cup[/TD]
[TD]206[/TD]
[TD]37g[/TD]
[TD]2g[/TD]
[TD]12g[/TD]
[TD]0mg[/TD]
[TD]706mg[/TD]
[TD]1g[/TD]
[TD="class: last"]11g[/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"]TOTAL:
[/TD]
[TD]2,042[/TD]
[TD]93g[/TD]
[TD]52g[/TD]
[TD]321g[/TD]
[TD]559mg[/TD]
[TD]3,086mg[/TD]
[TD]21g[/TD]
[TD="class: last"]33g[/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"]TOTALS:[/TD]
[TD]286[/TD]
[TD]60[/TD]
[/TR]
[/TABLE]

Over all fats were a bit low for the day but still not a bad day of eating...
 
This morning I finished the workout here is how it went.


Close Grip Bench Press - 185x12, 225x9 > 205x8 > 155x10 - 225 on close grip with no shoulder pain, can you say recovering nicely!!!!

Leg Press 630x12, 900x10 > 810x9 > 630x10 I did not do a second leg exercise for hamstrings because I dead lift tomorrow and didn't want to hamper that much.

Moderate paced Intervals on Treadmill - 20 minutes 255 cals average HR 153 - this was a complete bitch after the drop sets on leg press...

Crunches = 150 - at this point crunches are not to build the abs but to bring them back in and under my rib cage, keeping them retracted through out with pelvis rolled up and legs out a little to add resistance.

Weight has come down from 215 to 212, noticing it a little in my upper abdomen, and arms. YAY! Movement!
 
Kleen you should become a personal chef and trainer bro I mean I get inspired every time I look at your log posts. True inspiration and love the way you set your logs up. I feel you on the crowd thing, I try to go late when possible since my gyms 24 hr the later the less people
 
Good job on getting up to 225 closegripbench with no shldr pain. I did mine this morning at 135, usually 185-225, because my R shldr hurts, probably cable front raise tweaked it last night
 
Glad the shoulders feelin better man
 
packers6211 said:
Kleen you should become a personal chef and trainer bro I mean I get inspired every time I look at your log posts. True inspiration and love the way you set your logs up. I feel you on the crowd thing, I try to go late when possible since my gyms 24 hr the later the less people
Click to expand...
I wish I had a personal chef!!! Feel free to steal any ideas you want. Yeah Late or very early is the way to go.

PalmFist said:
Good job on getting up to 225 closegripbench with no shldr pain. I did mine this morning at 135, usually 185-225, because my R shldr hurts, probably cable front raise tweaked it last night
Click to expand...

Thanks Brother! Sorry to hear yours is agging you. Still have to be careful on Incline stuff and overhead press but a couple more weeks and I think I will be albe to go at them full bore.

Danb2285 said:
Glad the shoulders feelin better man
Click to expand...

Thanks Dan, me too! Now to get lean again before Late Feb, beginning of March so I am starting my 1-Alpha and 550xd run fresh and lean! Will give me enough time to hop off for a few months then get on a run to do my show in October.
 
packers6211 said:
Kleen you should become a personal chef and trainer bro I mean I get inspired every time I look at your log posts. True inspiration and love the way you set your logs up. I feel you on the crowd thing, I try to go late when possible since my gyms 24 hr the later the less people
Click to expand...

I trained at 130am the other night. Was awesome! Had the whole gym to myself!!
 
PalmFist said:
Where you at bro?
Click to expand...

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.
 
Insane DLs dude super jealous
 
Those are the numbers I would like to get raw deadlifting I will avoid the singles but 405 X 6 would be very satisfying.
 
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