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KLEEN & Olympus Labs EP1C DERMASTR3NGTH & CONQU3R log.

MrKleen73 said:
It was indeed! Starting to feels some DOMS from it now.

Yeah they are brutal!

On bench you come down all the way to chest then come 1/4 of the way up go back down and then all the way up and that is one rep.

Weighted Bag Bulgarian Split Squat I think.


Today was another back day & rear delt day. I worked more on lat pulls than rows today since I did more rowing last workout.

Close Grip Lat Pulls 4 sets
Wide Grip lat Pulls 4 sets
Chin Grip Lat Pulls 4 sets
Seated Cable Rows Close Grip 4 sets
Seated Wide Grip Rows elbows shoulder height and only partials for rear delts 4 set
Bent Over Wide Grip Smith Machine Rows for rear delts 4 sets
Rear Delt Fly machine - 4 sets
Rear Delt Swings Destroyer Set 40x60>20x30>10x10

I know I have been hitting up the volume a good bit but I really am not going heavy more concentrating on creating tension and having perfect form for hypertrophy. I am feeling pretty good and am whooped for about an hour or two after my workout. Diet wise i am hitting over 100g of fat a day, keeping protein between 250-300 and carbs around 120-150. I will be starting a more detailed diet her soon. I will also start a more generic log where I will chronicle my progress for a while and just add in whatever I am using along the way. I will probably start that this weekend so be on the lookout for a link to the new log. This one ended up being more of a daily journal than a workout log and I apologize to those of you sucked in and not getting what the title intended. However things are getting better and I am committing myself to making progress for a long time to come.
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Getting ready for M140 Chis. It's turning me into a monster. I can't wait for the higher carbs during deload but I am a little intimidated about the overreaching, that won't stop me though :)
 
BigRed1974 said:
Definitely will look out for the new log. I am also working on more Time Under Tension sets but still getting a little strength sets in there also.
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Yeah it is a good thing for sure. I do love to toss in some heavier stuff every once in a while but being on the mend it is est to keep that few and far between.
DreamWeaver said:
Getting ready for M140 Chis. It's turning me into a monster. I can't wait for the higher carbs during deload but I am a little intimidated about the overreaching, that won't stop me though :)
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Yes getting ready increasing frequency and volume so the first week doesn't kill me. I will be running DermaTr3n and DermaTr3st while on it should be as you say FUGGIN NUTZ!!!
 
MrKleen73 said:
Yeah it is a good thing for sure. I do love to toss in some heavier stuff every once in a while but being on the mend it is est to keep that few and far between.


Yes getting ready increasing frequency and volume so the first week doesn't kill me. I will be running DermaTr3n and DermaTr3st while on it should be as you say FUGGIN NUTZ!!!
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Nuggin Futz for sure. Man this would be so fuggin awesome on anabolics and also great for bridge like what I am doing to get you through times without them. Going to be really crazy for you though, I can't freakin wait for this one.
 
Okay today I did arms, it was a very fast paced lift!

Everything was a superset, 4 sets per exercise no rest between super sets other than changing weights. Sets started around 12 reps then reps dropped as failure came earlier each set.


A1 - Rope Cable Supination Curls
A2 - Rope Triceps ext

B1 - Olympic Barbell curls
B2 - Close Grip Bench Press

C1 - Preacher Curls
C2 - Dips

D1 - Incline DB Curls
D2 - Incline DB French Press

Static Biceps and Triceps stretches 3x30 seconds for each.

I was blown away be the end of this!
 
Today was an off day, I did some serious food prepping for the week though!
 
Whew! I bet you had a crazy pump going after all of those super sets! What's on the menu this week?
 
I took a page out of the MYO-REPS workout today, just something to fill the gap until I start my MI40 X2 again. To explain what Myo-Reps is, it is similar to DC Training but a little more scientific in the approach. Basically one work set in a rep range until 1 rep before failure, then take ten breathes and ick weight back up again and work towards a rep goal. Once you hit that amount of reps for the myoset you set it back down and breathe 10 times and repeat. You keep repeating until you can not hit your reps or hit an extremely challenging one. So it is similar to the DC Rest Pauses In the workout you see below the + is the breathing pause.


In the workout you see below the + is the breathing pause where you 10 take 10 breaths then pick the weight back up.
Tempo explosive concentric, and 4 second negative.


Decline HS 0 45x20, 70x21 +5+5+5+5+5
Dorian Rows HS 55x12, 55x20 +5+5+5+5+5
Shoulder Press 30x25 +5+5+5+5+5
Lat Pull Downs Wide Grip 75x20, 120x25 +5+5+5+5+3
JM Press 95x25 +5+5+5+5+5 barely

It was a beast and it was fun.
 
love2liftkat said:
Whew! I bet you had a crazy pump going after all of those super sets! What's on the menu this week?
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Didn't see this yet but I made 28 oz 96/4 lean ground beef with a jalapeno and 1/4 large onion minced in it to keep it moist. Made 2 lbs chicken breast, I have sirloin steak to be made for dinner tonight. Also made 3 lbs of 93/7 ground turkey burgers. Not many of those left though that was dinner. I also have a roasted turkey breast from HEB because those are awesome!!!! Other than that I picked up some Cream of Rice and more organic green veggies.
 
wasme said:
Looks like a good setup. Do you do myo reps often?
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Not often but was looking for something fun and challenging to do that was different from the volume I was doing last week. I had good luck with it when I did it last year though. Today I did them on my BB Curls but Dead Lifts and Leg Press were straight sets.

I got a bit of a late start today but put in the work with intensity.


Curls Oly Bar Tempo 4-1-2-2 - 45x15, 45x20 +5 +5 +5 +5 +5

Deads Lifts Tempo 3-1-1-2 - 5 sets last 3 sets were 315x10, 10, & 8

Leg Press Tempo 4-0-4-0 5 sets 8 plates to failure on each set. Man the super slow tempo both up and down crushed me plus I never locked out so tension remained constant. Burn was excruciating and pleasing all at the same time.
 
Late to the party but in on this! Glad to read your recovering from your elbow problems.

More food porn! Haha
 
Okay ladies and gentlemen! This bad boy is getting moved to a more permanent location. I am feeling good now, confident that my biceps is holding up well and am ready for some training. After the last few weeks of consistent training I have decided a new log is in order as this one was more of a journal that helped me get through a rough patch. Now it is time to renew and reinvigorate here in this new log. Please come on by and follow along. It should be fun, informative and hopefully impressive!

http://anabolicminds.com/forum/olympus-labs/256911-kleens-adventures-mt.html
 
Not sure why I haven't been following this for the past three months, but I'm here. :)
 
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