KLEEN Preps w/ HGHpro & SWOLE Stack - An Epic Tale of Anabolic Innovation…
- Thread starter MrKleen73
- Start date
GoHardOrGoHme
Board Sponsor
oufinny makes a point.....
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MrKleen73
Legend
Arms and Traps
I will start by saying damn it! The insurance engineer flaked again after I already had other appointmens set so I still stay home using PTO and will have to waste more on this dueche bag when HE is available again. This is the second time he has done this at least I hadn't already stayed home last time. Dealing with some insurance people is like being led around by jumper cable clipped to the head of your johnson.
Okay on to the workout...
One thing that bothered me is I was thinking since it is a pain to do deads at 24Hour with those octagon weights at least I could do my rack deads, the lowest the safety pins go on the rack is knee height
!!!!!!!! Oh well I figured since my main goal was the trap anyway I just did them there with the shorter range of motion. I still felt it a good bit in my back which surprised me since I would normally be about 3-4 inches lower. It was also a good thing because my back is tender at the moment. I did something wrong and it is tweaking a little when I rotate. Probably those unstable ribs that move around in my sternum the tweak on my back where they connect everyonce in a while. Heck it could be they are messed up back there and that is what pulls and pops them in the front. Who knows. Well a chiro would but with this insurance guy eating up my time... Maybe if the dryer repair guy gets here on time I can get out to see one over here.
TRAPS
RACK DEADS - 225x10, 315x10, 385x10, 405x5 changed grip to over / under and got 7 more. Tempo was slow up 5 second hold slow down. My grip was just shot by the end of 385 the holds were really becoming harder and harder. 405 initial grip I was holding on for dear life and failed grip about 3 secnds into the hold. I got pissed regripped that bad oy over and under and went to town for another 7, even with wraps and an over under grip I was finger tipping it that last rep.
HS STANDING SHRUGS - 270X12, 360X10 - Contraction was good and the burn felt nice when I squeezed real good at the top.
REAR DELT MACHINE - 120x10, 120x10>90x8 Man these were burning so good this slow rep stuff has brought the burn back to my workouts and I like it!
TRICEPS
CLOSE GRIP BENCH - 135x12, 165x10, 185x9, 185x6 - Done more folding arms back on themselve than a press. Man 185 was feeling VERY heavy with the slow reps. I obviously failed on both sets but it felt great.
SKULL CRUSHERS - 85x10, 90x8 - HOLY INFERNO BATMAN!!!! That really burns... I get such an amazing contraction from these especially slowly. I point my elbow back at a 45 degree angle behind my head and that is my set point so the entire triceps is always engaged. I finished these by allowing the bar to bring my arms all the way to the floor behind me and stretch me out for about 30 seconds.
V-BAR TRICEP CABLE EXT. - 80x8, 70x8>40x8 I can't begin to tell you how pumped I was by the time this was done.
BICEPS & FOREARMS
OLY BAR CURL - 50X10, 80X10, 80X8, 80X6 - I was really surprised to see my biceps give out so quickly here but then again they have always been more explosive so it makes sense the opposite type of work would fry them quickly.
PREACHER CURLS - 70x9, 70x7>45x6 We didn't start the fire.... The hell I didn't! I was wondering how the bar was moving because the muscles felt like they would't respond through the burn.
SUPERSET WRIST CURLS / REVERSE WRIST CURLS - 30X15,& 10, 30X10, &10
I just have to say these burned a little bit. I was going to do pinwheel curls but my tendon asked me politely to refrain during my first few reps. I still wanted forearm work and this move is supposed to strengthen the muscles that support that tendon so I fgured they would work.
All in all I enjoyed the workout. I got my frustration out since I found out mid workout he wasn't going to make it. Now I have a full weekend to recover and if my back is still tender Monday I will do Dorians on the Hammer Strength to give some support.
I will start by saying damn it! The insurance engineer flaked again after I already had other appointmens set so I still stay home using PTO and will have to waste more on this dueche bag when HE is available again. This is the second time he has done this at least I hadn't already stayed home last time. Dealing with some insurance people is like being led around by jumper cable clipped to the head of your johnson.
Okay on to the workout...
One thing that bothered me is I was thinking since it is a pain to do deads at 24Hour with those octagon weights at least I could do my rack deads, the lowest the safety pins go on the rack is knee height
!!!!!!!! Oh well I figured since my main goal was the trap anyway I just did them there with the shorter range of motion. I still felt it a good bit in my back which surprised me since I would normally be about 3-4 inches lower. It was also a good thing because my back is tender at the moment. I did something wrong and it is tweaking a little when I rotate. Probably those unstable ribs that move around in my sternum the tweak on my back where they connect everyonce in a while. Heck it could be they are messed up back there and that is what pulls and pops them in the front. Who knows. Well a chiro would but with this insurance guy eating up my time... Maybe if the dryer repair guy gets here on time I can get out to see one over here. TRAPS
RACK DEADS - 225x10, 315x10, 385x10, 405x5 changed grip to over / under and got 7 more. Tempo was slow up 5 second hold slow down. My grip was just shot by the end of 385 the holds were really becoming harder and harder. 405 initial grip I was holding on for dear life and failed grip about 3 secnds into the hold. I got pissed regripped that bad oy over and under and went to town for another 7, even with wraps and an over under grip I was finger tipping it that last rep.
HS STANDING SHRUGS - 270X12, 360X10 - Contraction was good and the burn felt nice when I squeezed real good at the top.
REAR DELT MACHINE - 120x10, 120x10>90x8 Man these were burning so good this slow rep stuff has brought the burn back to my workouts and I like it!
TRICEPS
CLOSE GRIP BENCH - 135x12, 165x10, 185x9, 185x6 - Done more folding arms back on themselve than a press. Man 185 was feeling VERY heavy with the slow reps. I obviously failed on both sets but it felt great.
SKULL CRUSHERS - 85x10, 90x8 - HOLY INFERNO BATMAN!!!! That really burns... I get such an amazing contraction from these especially slowly. I point my elbow back at a 45 degree angle behind my head and that is my set point so the entire triceps is always engaged. I finished these by allowing the bar to bring my arms all the way to the floor behind me and stretch me out for about 30 seconds.
V-BAR TRICEP CABLE EXT. - 80x8, 70x8>40x8 I can't begin to tell you how pumped I was by the time this was done.
BICEPS & FOREARMS
OLY BAR CURL - 50X10, 80X10, 80X8, 80X6 - I was really surprised to see my biceps give out so quickly here but then again they have always been more explosive so it makes sense the opposite type of work would fry them quickly.
PREACHER CURLS - 70x9, 70x7>45x6 We didn't start the fire.... The hell I didn't! I was wondering how the bar was moving because the muscles felt like they would't respond through the burn.
SUPERSET WRIST CURLS / REVERSE WRIST CURLS - 30X15,& 10, 30X10, &10
I just have to say these burned a little bit. I was going to do pinwheel curls but my tendon asked me politely to refrain during my first few reps. I still wanted forearm work and this move is supposed to strengthen the muscles that support that tendon so I fgured they would work.
All in all I enjoyed the workout. I got my frustration out since I found out mid workout he wasn't going to make it. Now I have a full weekend to recover and if my back is still tender Monday I will do Dorians on the Hammer Strength to give some support.
Army Guy
Well-known member
Once again Kleen wins quote of the DAY!!!! Now it's up to Met and the others to find us a picture of this one LOL
Great workout bro!!!! Triceps KICKED!!! :AR15firing:
oufinny
Well-known member
She is so FREAKING HOT it is almost painful. Nice find GH!
Army Guy
Well-known member
great minds!!!
MrKleen73
Legend
My turn
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From the Back...
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From the front...
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From all angles...
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Click the link when you have 5 minutes or so to be blasted with images of Keyra Agustina pictures and you can watch in FULL SCREEN too!
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From the Back...
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From the front...
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From all angles...
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Click the link when you have 5 minutes or so to be blasted with images of Keyra Agustina pictures and you can watch in FULL SCREEN too!
MrKleen73
Legend
She is Marzia Prince if ya wanna look for more there are plenty!!!!!:fest30: :fest30: :fest30:
oufinny
Well-known member
Don't you worry buddy, I have a folder of her pics from all you guys posting them... she is in my top 5 and I don't picture that changes ANYTIME SOON!
VolcomX311
Legend
Reading about your rack deads made me think of something. In college I was a participant in a study looking at the power exerted in a 1RM dead lift and it's correlation with the vertical jump. Basically, I had to pull on this non-moving barbell contraption at rack dead height. You yank with all your might against a static resistance and a computer reads your power output, then you go and do a vert jump test. Anyway, I didn't expect to feel anything from this power static pull, but pulling against a static object first of all taxed my lumbar to all $hit, but I also felt my lats, teres, middle trap area pulling like hell and getting like a direct biceps pump feeling, not that general, not really direct feeling over-all back pump. I had to pull it for 3 attempts at max effort (which included me screaming and echoing through the halls like I really would in a 1rm dead; unintentional bull rage really, not because I'm a dramatic lifter). I couldn't believe how pumped my back felt from pulling on that thing.
The next day, from those 3 attempts against a static resistance, I had some severe DOMage. It really tripped me out.
Anyway, I bring this up because after that day, I wondered if there would be any strength benefits to pull the bar at a rack dead height like I did, on the Smith in a static fashion and giving like 5 sec max efforts. Like gymnast training but for the deadlift. Anyhoo, brain fart on the subject, that's all.
The next day, from those 3 attempts against a static resistance, I had some severe DOMage. It really tripped me out.
Anyway, I bring this up because after that day, I wondered if there would be any strength benefits to pull the bar at a rack dead height like I did, on the Smith in a static fashion and giving like 5 sec max efforts. Like gymnast training but for the deadlift. Anyhoo, brain fart on the subject, that's all.
A_I_Sports_Nutrition
AI Sports Nutrition
There is no turning back from a Kleen log that is for sure.
MrKleen73
Legend
Of course there would be strength benefits from that or eat least growth that would result in strength. I mean moving against something as hard as possible for repeated bouts is maximum effort. Even the holds I was doing keeping my back contracted and shoulder carriage high worked the hell out of my traps and even lower and mid back to stay in lock out for 5 seconds. I should be sore like a mofo tomorrow.
Unless your Keyra she can always turn back it is so fun to watch he walk away....There is no turning back from a Kleen log that is for sure.
Welcome Sir!
thundergod
Well-known member
A little sumpin-sumpin' for the sufferers of morning wood!!!
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A_I_Sports_Nutrition
AI Sports Nutrition
TG stikes again!!!!!
GoHardOrGoHme
Board Sponsor
the funny part about my pictures is a literally typed in "Libido Check" in google images and she was one of the first images to pop up (4th to be exact)
MrKleen73
Legend
Cardio Day
Today was a cardio day, you would think nothing exciting but man I tell you I sweat something feirce today. I burned 465 cals in 45 minutes of walking on an incline. My back is still tender but feels a little better today.
I am still waiting for my HGHpro but we are rolling right along with prep. I am quite :yawn: :yawn: :yawn: So I can't wait for it to get here to get some of those quality ZZZZZZZZZ's!!!!!!!!!
So far i am feeling pretty good about everything. Oh I just got in this new liniment for muscles and tendons. It is called chapmans and it is for horses or man. There is no eucalyptis or anything like that in it so I can not tell you if it is doing anything just yet. I will review it about a week from now if I notice any difference.
Today was a cardio day, you would think nothing exciting but man I tell you I sweat something feirce today. I burned 465 cals in 45 minutes of walking on an incline. My back is still tender but feels a little better today.
I am still waiting for my HGHpro but we are rolling right along with prep. I am quite :yawn: :yawn: :yawn: So I can't wait for it to get here to get some of those quality ZZZZZZZZZ's!!!!!!!!!
So far i am feeling pretty good about everything. Oh I just got in this new liniment for muscles and tendons. It is called chapmans and it is for horses or man. There is no eucalyptis or anything like that in it so I can not tell you if it is doing anything just yet. I will review it about a week from now if I notice any difference.
GoHardOrGoHme
Board Sponsor
MrKleen73
Legend
Yeah the fact it is odorless I love that I have been smelling like muscle rub for weeks now...
thundergod
Well-known member
Yeah, I hate that smell. I still must give mad props to Emu Oil as being the best muscle/joint pain relieving rub that I have used to date. Very effective. :thumbsup:
A_I_Sports_Nutrition
AI Sports Nutrition
MrKleen73
Legend
Yeah, I read good things about it in my thread about elbow and knee sleeves. One of the guys there really liked it. Had pretty good review on the site too. IMAGINE that. LOL I do feel a little better in my back today after putting it on there twice yesterday but I can't say for sure if it was the rub or the rest or both.
I have nailed down that I must have looked down at some point in my Stiff leg deads and it tweaked me bacause now that it is subsiding a bit I can feel it in my lower left trap insertion when I put my head down it pulls at it. Then again, I could have just sneezed really hard sometime this week. Today is my rest day and it is beautiful. I may take the chilrens out to the park or take my daughter to practice riding her bike. It is too nice to just stay inside. Heck I may even go for a couple mile leisurely stroll.
MrKleen73
Legend
Motivational Video
Hey guys, I am just putting this up as a Motivational Video to help keep me on track. I want to bring this package into the show. I think I will be a little bigger but this was during the supercompensation period a couple days after my first contest last year so the weight may be close I was actually sitting at 187-188 and 5% at this point which is pretty damn big for me. Like I said a lot of it then was supercompensation but if I can step on stage like this I will do well at my level. As you can tell some of tis was more for me. Looking at myself in the morror and forgetting I am displaying my back to the camera and checking out my front. Being cut like that is like a tractor beam to all mirrors. lol
[nomedia="http://www.youtube.com/watch?v=agZRccuMUR8&NR=1"]YouTube- A couple days after the show.[/nomedia]
Hey guys, I am just putting this up as a Motivational Video to help keep me on track. I want to bring this package into the show. I think I will be a little bigger but this was during the supercompensation period a couple days after my first contest last year so the weight may be close I was actually sitting at 187-188 and 5% at this point which is pretty damn big for me. Like I said a lot of it then was supercompensation but if I can step on stage like this I will do well at my level. As you can tell some of tis was more for me. Looking at myself in the morror and forgetting I am displaying my back to the camera and checking out my front. Being cut like that is like a tractor beam to all mirrors. lol
[nomedia="http://www.youtube.com/watch?v=agZRccuMUR8&NR=1"]YouTube- A couple days after the show.[/nomedia]
A_I_Sports_Nutrition
AI Sports Nutrition
Awesome job and a excellent vid.
A_I_Sports_Nutrition
AI Sports Nutrition
That is scary.:saeek:
TheLastRonin
Active member
Looking good brotha...but I can't make out what your tat is ..is it a ninja or a superhero with the belly button as his mouth? My eyes are gettin old. :yawn:
DreamWeaver
Legend
Ok you did overcondition for the your first show, I had no idea you were that big. Concentrate about keeping your size cuz even at 5% your lean enough. Don't make the same mistake and you're going to Kleen up!
Aaelael
Well-known member
Nice vid my friend!!! I will be posting up mine as well for my first show at the end of this month!!! I'm still working on my posing. . LATS ARE A PAIN IN THE ASS TO SPREAD but i think i got it down know. . next year i'm goin to have HUGE LATS!!! haha i want to fly away dmit!!! haha nice work man!!
A_I_Sports_Nutrition
AI Sports Nutrition
Looking forward to the vid.
DreamWeaver
Legend
Yah the real trick with front lat spread is you don't really do much, you get them wide and place your hands if you try to flex you lose them. Kleens style is worth watching he just does the hand placement a little sooner like it's all one motion, makes it look like he's flexing them but he's not really. Had me fooled there, I thought how the fug did he do that.. smoke and mirrors lol I liked it so much I'm stealing it!
VolcomX311
Legend
Looking good Kleen. I felt like a complete fat@$$ after watching your vid, but you looked awesome.
MrKleen73
Legend
Chest Back and Shoulder WK 2
Thanks guys, and definitely will take the advice on the over conditioning DW. I lost that 7 lbs over night the night before which I think played a part in it. Also screwing with my sodium and I had taken Taraxatone Hardcore and since I was already dry it stripped it from my muscles and flattened me out beyond repair. Once I started eating I started getting a little bigger butvery slowly and because I was afraid to drink much I couldn't fill up. I know exactly where I went wrong last time now. At this point I think I will be bigger than that. As it is with DW, I can't even forcast anymore what I may land at competiton condition. However I will have more eyes on me this time giving me feedback. Ok here is how the workout went down.
Week 2 Chest Back and Shoulders Tempo 2-1(squeeze)-2
CHEST
DB Incline Press - 35x12, 60x12, 60x11.5, 60x9 I am up two reps at this weight on on both of last two sets. I really wanted that 12 on the second one. I will be moving up when I can hit 12 on all 3 sets to limit my weight increases. I was also exagerating the width and arc movement of my arm during the DB Inclines turning them into a half fly almost, really putting the pressure on the pecs.
WG Decline BB bench - 185x8, 185x7 Man I was dying for that 7th rep but I got it and with good form. These really got me being wide grip, it is a grip I have for some reason neglected for a while.
Straight arm pec dec - 180x8, 180x5>120x8 Holy Crap the declines had really killed me I lost sme steam here but last time I had a break in between my straight arms that I didn't here so my numbers were not quite as good.
BACK
HS Dorian Row UG - Weights Per side - 70x12, 70x10, 70x10, 70x7 - I chose to do this for the support. My lower trap is still feeling a little bitchy so I decided supported was best. I got a much better and deeper contraction on this machine. I may stick with it for the depth of the contraction or just use it occasionally or in my next rotation.
Wide Grip Pull Down - 135x10, 135x6 I got an extra rep that first set and same on second. Felt great!
DB Pull Overs - 80x10, 80x6>50x7 I got less reps here on second set but strip set was 2.5 lbs heavier and I got 2 extra reps there so I will take what I can.
SHOULDERS
WG Standing Military Press BN - 95x10, 115x8, 115x6, 115x4 - Well I didn't do a warmup the first time and it was a relatively heavy warm up for the weight of the workset. I felt it for sure I also only did 2 sets last time as opposed to the 4 here. So this is a relatively large increase in volume.
DB Front shoulder press - 50x8, 50x5 Man these felt so good the slow reps really make much lighter wait so much more challenging.
Trap Bar Upright row - 95x10 I wanted to see range of motion using that par. Not quite wide to completely hit the mid delts but did hit them.
Wide Grip Upright rows- 95x10>65x9 Switch over to these after that test set, nice slow reps burn like a mutha with these.
Thanks guys, and definitely will take the advice on the over conditioning DW. I lost that 7 lbs over night the night before which I think played a part in it. Also screwing with my sodium and I had taken Taraxatone Hardcore and since I was already dry it stripped it from my muscles and flattened me out beyond repair. Once I started eating I started getting a little bigger butvery slowly and because I was afraid to drink much I couldn't fill up. I know exactly where I went wrong last time now. At this point I think I will be bigger than that. As it is with DW, I can't even forcast anymore what I may land at competiton condition. However I will have more eyes on me this time giving me feedback. Ok here is how the workout went down.
Week 2 Chest Back and Shoulders Tempo 2-1(squeeze)-2
CHEST
DB Incline Press - 35x12, 60x12, 60x11.5, 60x9 I am up two reps at this weight on on both of last two sets. I really wanted that 12 on the second one. I will be moving up when I can hit 12 on all 3 sets to limit my weight increases. I was also exagerating the width and arc movement of my arm during the DB Inclines turning them into a half fly almost, really putting the pressure on the pecs.
WG Decline BB bench - 185x8, 185x7 Man I was dying for that 7th rep but I got it and with good form. These really got me being wide grip, it is a grip I have for some reason neglected for a while.
Straight arm pec dec - 180x8, 180x5>120x8 Holy Crap the declines had really killed me I lost sme steam here but last time I had a break in between my straight arms that I didn't here so my numbers were not quite as good.
BACK
HS Dorian Row UG - Weights Per side - 70x12, 70x10, 70x10, 70x7 - I chose to do this for the support. My lower trap is still feeling a little bitchy so I decided supported was best. I got a much better and deeper contraction on this machine. I may stick with it for the depth of the contraction or just use it occasionally or in my next rotation.
Wide Grip Pull Down - 135x10, 135x6 I got an extra rep that first set and same on second. Felt great!
DB Pull Overs - 80x10, 80x6>50x7 I got less reps here on second set but strip set was 2.5 lbs heavier and I got 2 extra reps there so I will take what I can.
SHOULDERS
WG Standing Military Press BN - 95x10, 115x8, 115x6, 115x4 - Well I didn't do a warmup the first time and it was a relatively heavy warm up for the weight of the workset. I felt it for sure I also only did 2 sets last time as opposed to the 4 here. So this is a relatively large increase in volume.
DB Front shoulder press - 50x8, 50x5 Man these felt so good the slow reps really make much lighter wait so much more challenging.
Trap Bar Upright row - 95x10 I wanted to see range of motion using that par. Not quite wide to completely hit the mid delts but did hit them.
Wide Grip Upright rows- 95x10>65x9 Switch over to these after that test set, nice slow reps burn like a mutha with these.
A_I_Sports_Nutrition
AI Sports Nutrition
Very nice workout indeed.
FlexW99
Well-known member
Dude, that vid is truly inspiring. Knowing a brief history about you and relating it to mine, it really is refreshing.
I had my wife watch as I'm trying to get her to understand the poses so when I pose she can tell me 'hold' and she can snap a good pic. She happened to laugh when your wife walked by and you shifted over, she humoresly yelled at me 'he's tryin to block her out'!! LOL
Great vid Kleen, thanks a whole lot for that.
I had my wife watch as I'm trying to get her to understand the poses so when I pose she can tell me 'hold' and she can snap a good pic. She happened to laugh when your wife walked by and you shifted over, she humoresly yelled at me 'he's tryin to block her out'!! LOL
Great vid Kleen, thanks a whole lot for that.
DreamWeaver
Legend
On a related subject your doing a Skipload this coming week aren't you. Get that figured out and all your worries will be over. Once you do it once and realize how easy it really is you're going to give a sigh of relief...:smirk:
