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KLEEN Preps w/ HGHpro & SWOLE Stack - An Epic Tale of Anabolic Innovation…

MrKleen73 said:
Yesterday I did cardio outside, ran a mile in 7.5 minutes then walked 30 ran 30 for about 10 cycles and then walked up and down the levi for some more interval training. I was sweating really good when it was all said and done.

This morning, 40 minutes on treadmill, 400 calories burned. Some woman got on next to me with so much perfume I could taste it after it saturating my tongue I could not longer hack it and stopped 5 minutes early. I wend and id weighted abs for 3 sets to failure then leg raises for 2 sets to failure.

I weighed myself and I am up 2 lbs this week and look leaner so the carbs being reintroduced into the early meals of the day is filling me out more and I am still leaning up. I would say between HGHpro and other supps being taken I am really starting to see some recomp.

Sleep has been good and dreams have been very vivid and real. Unfortunalety the last two nights have not been on good subject matter but regarding dreams but that is due to how life is treating me right now more than the product. However the intensity and real feelings experienced during the dreams are a result of HGHpro for sure.

I am excited to be starting back up on the SWOLE Stack soon. As mauch as this is working for me I can't wait to see how well it does with that stack.
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LMAO I don't get why a women whould take a perfume bath to do cardio and get sweaty.:thinking:
 
I have a friend that not only takes a shower before lifting, but then applies a generous amount of cologne.
 
hey Kleen what time are you cutting the carbs off during the day??? I like the morning only option and then tapering off.
 
Well the latest is 4rth meal but typically the 3rd meal is the cut off point around 2-2:30-ish. Sometimes up to 4:30 of 5 if 4rth meal but mostly I try to get them in ealier. Like a 50g, 50g, 50g on cardio days, or 100g, 50g, 50g on weight days.
 
I think I am going to roll with that exact spread later this summer. Interested to see how you respond while prepping.
 
Cardio today, and a Rough draft of new Split.

Did more cardio this morning, 40 minutes 400 cals. Donesky! Sauna, 4 sets of crunches to failure.

Okay so I have been sleeping really well as of late. I have not been to sore however my lifting has not been extremely intense. I am losing bodyfat for sure and I was weighing in at 196 this morning, yet leaner than the beginning of the week. Recomp goals are with in my grasp. HGHpro is really doing it's thing. I may dip down first to get a little leaner then work on rebuilding. We will see, bottom line is I want to be over 190 with some good abs.

I will be changing my program up next week to look more like this. I am not 100% sure of exercise selections just yet and will finalize it this weekend but this is what I am looking at currently to put some size on these wheels while recomping.

Monday - Legs Slow and Low Reps - 2-0-2 Tempo 6x8 reps to Form failure -

Barbell Squats x4
Hack Squats x3
Good Mornings x3
Leg Ext. x3
Donkey Calf Raise x3

Wednesday - Elbow Friendly Upper Body 6-8 x3 1-0-1 Tempo

Cable Crossover, Straight Arm Pec Deck, or Peck Deck
Straight Arm Lat Pull Down, DB Pull Overs, or Pull Over Machine
Lateral Raise Machine
BB Front Raise w/Supinated Grip, or DB Front Raise Neutral Hand position
Rear Delt Machine, or Rear Delt Raise with Barbell

Friday - Legs High Reps x15

Front Squats x3
Step Ups, or Lunges x3
Sissy Squats x3
Seated Calve Raises x3
Leg Press - Light Weight Centuries I can not go crazy on weight and don't want to get out of hand but at the same time really want to push my legs so I am going to do the ascending / descending 10 rep pattern of normal however instead of using 45 lb plates I will start with the first 5 per side being 35 lb plates and the last 5 per side being 25 lb plates. This comes to a high point of 600 in weight not including the sled. So in effect it will look like this 70x10>140x10> 210x10> 280x10> 350x10> 400x10> 450x10> 500x10> 550x10> 600x10> 550x10> 500x10> 450x10> 400x10> 350x10> 280x10> 210x10>140x10> 70x10 Assuming I can manage to get myself through that one insane set I will be done! As in completely toast...
 
Yeah that is my goal, and 2 leg workouts a week will keep energy expenditure high as well. Allowing for more fat burning via weights. Even though this is not an upper body intensive program I think I will be able to maintain muscle in all areas except possibly arms since they will get no flexion under weight during that month. I wonder how much size I will lose in them. Even though I don't have a show coming up as soon as I intended I will more than likely incorporate posing during this time to give the muscles in the arm some stimulus so they don't atrophy too much.
 
MrKleen73 said:
Yeah that is my goal, and 2 leg workouts a week will keep energy expenditure high as well. Allowing for more fat burning via weights. Even though this is not an upper body intensive program I think I will be able to maintain muscle in all areas except possibly arms since they will get no flexion under weight during that month. I wonder how much size I will lose in them. Even though I don't have a show coming up as soon as I intended I will more than likely incorporate posing during this time to give the muscles in the arm some stimulus so they don't atrophy too much.
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Are you still doing pull downs, pull ups or any row motions? If you're still performing back exercises, your arms shouldn't shrink much (if at all). Mature muscles do well with "maintenance work." You may lose some contour, but not circumference.
 
MrKleen73 said:
Did more cardio this morning, 40 minutes 400 cals. Donesky! Sauna, 4 sets of crunches to failure.

Okay so I have been sleeping really well as of late. I have not been to sore however my lifting has not been extremely intense. I am losing bodyfat for sure and I was weighing in at 196 this morning, yet leaner than the beginning of the week. Recomp goals are with in my grasp. HGHpro is really doing it's thing. I may dip down first to get a little leaner then work on rebuilding. We will see, bottom line is I want to be over 190 with some good abs.

I will be changing my program up next week to look more like this. I am not 100% sure of exercise selections just yet and will finalize it this weekend but this is what I am looking at currently to put some size on these wheels while recomping.

Monday - Legs Slow and Low Reps - 2-0-2 Tempo 6x8 reps to Form failure -

Barbell Squats x4
Hack Squats x3
Good Mornings x3
Leg Ext. x3
Donkey Calf Raise x3

Wednesday - Elbow Friendly Upper Body 6-8 x3 1-0-1 Tempo

Cable Crossover, Straight Arm Pec Deck, or Peck Deck
Straight Arm Lat Pull Down, DB Pull Overs, or Pull Over Machine
Lateral Raise Machine
BB Front Raise w/Supinated Grip, or DB Front Raise Neutral Hand position
Rear Delt Machine, or Rear Delt Raise with Barbell

Friday - Legs High Reps x15

Front Squats x3
Step Ups, or Lunges x3
Sissy Squats x3
Seated Calve Raises x3
Leg Press - Light Weight Centuries I can not go crazy on weight and don't want to get out of hand but at the same time really want to push my legs so I am going to do the ascending / descending 10 rep pattern of normal however instead of using 45 lb plates I will start with the first 5 per side being 35 lb plates and the last 5 per side being 25 lb plates. This comes to a high point of 600 in weight not including the sled. So in effect it will look like this 70x10>140x10> 210x10> 280x10> 350x10> 400x10> 450x10> 500x10> 550x10> 600x10> 550x10> 500x10> 450x10> 400x10> 350x10> 280x10> 210x10>140x10> 70x10 Assuming I can manage to get myself through that one insane set I will be done! As in completely toast...
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VolcomX311 said:
Are you still doing pull downs, pull ups or any row motions? If you're still performing back exercises, your arms shouldn't shrink much (if at all). Mature muscles do well with "maintenance work." You may lose some contour, but not circumference.
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Don't look like he is doing any pull downs or pull ups
 
No nothing that will cause stress on my tendon, bending the elbow under weight causes it to inflame so I will not be doing any rows, or presses during this month. Just single joint movements for shoulders, chest and back. However... I have an idea I am going to work on for the rowing type moves. I will either put a ankle strap around the upper part of my arm just above the elbow and row that way, or I have the ab hangers on my home gym, the ones you put your arms through and they hold you up by your triceps. Well I can get in the pick my feet up tighten my torso then use my lats to pull my body up parallel to the floor without adding extra stress to the elbow, and it would work the heck out of my abs while doing it too. Just not sure if I have the strength since I will be at a definite leverage disadvantage there. If I can do it successfully I may have to video it.
 
Well other than posing which is very isometric in nature, no. I can use the resistance between the biceps and triceps to create some resistance, enough to get a good pump but exerting that kind of tension from opposingmuscles still creates the tension in the tendon that I am trying to avoid. My arms MIGHT drop a 1/4 inch in that month. However I have been this big for so long and my arms pretty consistent it wont take but a couple weeks to put it back where it belongs.

With that being said do you have something specific in mind for me to consider? I am open and will review the idea and what type of stress it will or wont put on the tendon and then decide. I really want this time off to be effective regarding the healing process.
 
a buddy of mine had a similar issue with the joint and he actually put the cable on the bottom setting, faced out, and with palm up did a sort of lateral raise. With the palm facing up it hits the bicep as well. Actually was a pretty good burner from shoulder to forearm.
 
Army Guy said:
a buddy of mine had a similar issue with the joint and he actually put the cable on the bottom setting, faced out, and with palm up did a sort of lateral raise. With the palm facing up it hits the bicep as well. Actually was a pretty good burner from shoulder to forearm.
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I've done those they work great. but the elbow gets some stress.


Isometric - Triceps extension. Stand with your back to a wall, approximately 18" away from the wall. With your arms straight, reach behind you and place the palms of your hands against the wall. Now lean back towards the wall while attempting to push yourself away from the wall, keeping your elbows locked. Keep your back away from the wall. Hold for 10 seconds. This exercise also works the muscles of your back and abdomen.

Isometric - Triceps extension. While seated, put your knees together. Now slip your hands down in between your knees, the palms of your hands turned outward so that they are up against the insides of your knees. Now straighten your arms and push outward with both hands against your knees, channeling the resistance to your triceps. Hold for ten seconds

Isometric - Put your right fist behind your back, your wrist down near your waist, back of your right hand facing you. Reach back with your left hand and grasp your right wrist. Now attempt to curl your right arm up towards your left shoulder while holding it down with your left hand. Hold for 10 seconds. Repeat with your right hand holding down your left arm.
 
Army Guy said:
a buddy of mine had a similar issue with the joint and he actually put the cable on the bottom setting, faced out, and with palm up did a sort of lateral raise. With the palm facing up it hits the bicep as well. Actually was a pretty good burner from shoulder to forearm.
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Yeah I do those or stand on a platform in between both handles while they are in bottom position then arch all the way through to an over head clap postition.
Dragon93 said:
I've done those they work great. but the elbow gets some stress.


Isometric - Triceps extension. Stand with your back to a wall, approximately 18" away from the wall. With your arms straight, reach behind you and place the palms of your hands against the wall. Now lean back towards the wall while attempting to push yourself away from the wall, keeping your elbows locked. Keep your back away from the wall. Hold for 10 seconds. This exercise also works the muscles of your back and abdomen.

Isometric - Triceps extension. While seated, put your knees together. Now slip your hands down in between your knees, the palms of your hands turned outward so that they are up against the insides of your knees. Now straighten your arms and push outward with both hands against your knees, channeling the resistance to your triceps. Hold for ten seconds

Isometric - Put your right fist behind your back, your wrist down near your waist, back of your right hand facing you. Reach back with your left hand and grasp your right wrist. Now attempt to curl your right arm up towards your left shoulder while holding it down with your left hand. Hold for 10 seconds. Repeat with your right hand holding down your left arm.
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The stress from that one is on the inside of the elbow the opposite tendon so I can do that heavy and hard too.

I may have to try some of those and see if they cause any distress. If not I can do that away from the gym. I normally just do a half way down pushup and hold for the isometrics on triceps but those would have less resistance so safer for the tendon.
 
I am going to Buzz Fest Biatchez!!!

Sorry, tomorrow is Buzz Fest the alternative rock station here puts on a few a year and gets several big name bands to come out. It is gonna be a blast all day tomorrow.

Needless to say I will have a few drinks and won't be on my diet but I have kept to it today in expectation of tomorrow. As I intend to have guilt free fun.

Cardio today 470 cals in 45 minutes on treadmill.
Weighted abs 90lbs 3 sets to failure. 3 sets crunches to failure in sauna.
 
Army Guy said:
awesome!!! have a good time Kleen!!!
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With this line up not having fun isn't an option. Shows are stagger on main and second stages so you can see all of them if you want.


Main stage (in order of appearance):

Metric
Switchfoot
Deftones
Seether
30 Seconds to Mars
Three Days Grace
Limp Bizkit - Head lining Hell Yeah!

Second stage (in order of appearance):

Anchored
Crash Kings
Violent Soho
10 Years
Cage the Elephant
Sick Puppies
Flyleaf
 
Holy sheep dip that is one helluva line up!! "Get in the pit and try to love some one"..little Bizkit for ya
 
Sounds like a blast mate.

Question? What's the deal with crunches in the sauna?

Another question

Whilst in recomp mode and on my cycle which I think ur familiar with? I'm trying to get all my carbs in in my first 3 meals Pre WO post WO and then 45-60 mins after post
Each of those 3 meals contain 50-60g protein with carbs 50 100 50 is that about right? I feel it shud be more like 90 120 50 and hope I'm not skimping on the carbs

What do you think? As you can see results to date have been good. I'm manipulating my cals through cardio and just hitting the same 7 meals each day

First 14 days resulted in +6.4lb waist -1.4" bench up 35lb
 
In your situation you could maybe meet in the middle increasing the pre dose to 75, the 90 seems you may still be too full for the workout but that is up to you, the 120 post shouldn't be any problem for you either. However make sure that you are reducing protein or fat intake to keep cals consistent. As long as you are getting your calories in you can tweek the carbs a good bit but if you are really sensitive to them I would keep them moderate to low. If you aren't feeling low energy though I would keep doing exactly what you are doing now. It is working well for you right now, let it continue until progress slows. Consistency will be what tell you the tale of how a diet treats you. Change it up all the time you won't know if it is the diet or the chaos you create making your body respond.
 
MrKleen73 said:
In your situation you could maybe meet in the middle increasing the pre dose to 75, the 90 seems you may still be too full for the workout but that is up to you, the 120 post shouldn't be any problem for you either. However make sure that you are reducing protein or fat intake to keep cals consistent. As long as you are getting your calories in you can tweek the carbs a good bit but if you are really sensitive to them I would keep them moderate to low. If you aren't feeling low energy though I would keep doing exactly what you are doing now. It is working well for you right now, let it continue until progress slows. Consistency will be what tell you the tale of how a diet treats you. Change it up all the time you won't know if it is the diet or the chaos you create making your body respond.
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Makes perfect sense thx.

Leave it as is for now then

Thx
 
The Price we pay...

Holy Moly! I am a bit hung over. What a price we pay. Drinking wine-ritas yesterday out in the sun all day I am just beat... However the concert was awesome and Limp Bizkit sounded like they never missed a beat. All in all the show was great everyone performed well and we had a lot of friends we got to see.

I am also so spilled over it is amazing. DW I found the carb load man!!! LOL Virgin daquaris man!!!!! Okay so these weren't virgin but they tasted soooooo good and so cold in that hot sun. I really made a large effort not to get too drunk. I had maybe 4-5 of those throughout the entire day. However I would guess they were easily every bit of 700-1000 cals a peice. I woke up this morning and even my face is bloated. LOL AWESOME! I have a great tan though... All day sun and lots of SPF50 and I look like I have had a base tan all year. Way better than last year I looked like my head had been shoved in a deep fryer.

Since we got home late working out this morning was not an option. I will more than likely hit up some squatting in the garage tonight. Maybe even try Zerchers where Hacks were supposted to be since I will be in the garage. I have a leg attachment somewhere in my garage I can use for extensions and curls too. If not I will just do Sissy Squats as a secondary quad movement. Either way still plan to lift tonight.

I would say after yesterday I am easily back upover 200lbs today. I am sure I will be back down under before you know it.
 
serves you right to be hung over like that!!! LOL I cleaned the garage while snow fell and barely had enough time for water or fun with my hot wife while YOU had the time of your life in the hot sun, great music, hot wife by your side, and drinks with umbrellas in them... I hate you :)
 
I like to call this the vacation hang over. From a day of sun and light drinking, not from just being trashed. I wish I could soothe you with more misery than I am in but I just ate my second meal and feel like a new man. Still tired but I have some Motivate then on the way home I will hit up a scoop of ASGT then another when I get there go change and hit my lift.

I did notice a very positive thing in your post. You said BARELY had time for fun with the hot wife. Well fun with the hot wife pretty much trumps any activity I can think of so I would say we broke even brother. ;) But I just have to say one thing.... STAND UP OR STAND DOWN, NOW BREATHE IN AND BREATHE OUT... KEEP ROLLIN' ROLLIN' ROLLIN' ROLLIN' ...... WHAT!!!!! KEEP ROLLIN' ROLLIN' ROLLIN' ROLLIN'
 
MrKleen73 said:
I like to call this the vacation hang over. From a day of sun and light drinking, not from just being trashed. I wish I could soothe you with more misery than I am in but I just ate my second meal and feel like a new man. Still tired but I have some Motivate then on the way home I will hit up a scoop of ASGT then another when I get there go change and hit my lift.

I did notice a very positive thing in your post. You said BARELY had time for fun with the hot wife. Well fun with the hot wife pretty much trumps any activity I can think of so I would say we broke even brother. ;) But I just have to say one thing.... STAND UP OR STAND DOWN, NOW BREATHE IN AND BREATHE OUT... KEEP ROLLIN' ROLLIN' ROLLIN' ROLLIN' ...... WHAT!!!!! KEEP ROLLIN' ROLLIN' ROLLIN' ROLLIN'
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buahahaha OK Touche!!!
As for the Motivate, Pem sent some samples in a package I got and let me tell you, the stuff rocks!!! I had never really considered a product like that before. When it came Sat morning, I popped a few before hitting the garage and let me telly you what, I cleaned it, built a bookshelf, and painted the living room!!! That is why Barely turned into reality!!! :biglaugh:
Mini review of it:
it is not like a pre-workout thing
you know how most days you just get tired during the day and want to be lazy, especially as you get older... well that never hit me for the 2 days I have been on it. I have just had a nice stream of not being lazy... not so much extra energy, just able to get things done like I was a superhero... which is what I turned into that night!!!!
Only bad note... I only have a week's worth :(
 
The good note is it is still almost half price last time I looked and well worth it at $24.99
It is an extreme focus type of energy, a motivating energy to be exact. Like you said it isn't a punch you in the face energy kick but if you are brave and add a caffeine cap to it WATCH OUT azz loads of energy like a freight train.
 
MrKleen73 said:
The good note is it is still almost half price last time I looked and well worth it at $24.99
It is an extreme focus type of energy, a motivating energy to be exact. Like you said it isn't a punch you in the face energy kick but if you are brave and add a caffeine cap to it WATCH OUT azz loads of energy like a freight train.
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I can only imagine!!! and you were adding ASGT to it??? crazy bro!!! I do like how it is smooth. That, to me, was one of the best parts. I didn't even realize it was there until mid-day when I just kept going and going... I had the recommended 4 both days, and was a human chore completing machine!!
 
I have added 1 scoop ASGT to two perform. I have to tell you that not only was energy extremely high, but focus was beyond what I get with either of them alone. Have you watched Dave Tates 6 weeks to better benching series on you tube? I started watching and man I have no idea how to bench as far as powerlifting goes. I honestly think just changingto the way he mentions will add 50 lbs to my bench. It will also relieve a lot of the stress from my tendons. Much shorter range of motion. I think I have a good shot at hitting a 400 bench some day if I adopt those lifting methods.
 
seen it a few times. I have corrected a few points on my form from it, and that is probably why I am hovering around a 350-370 max right now. Goal is to hit 315 10x's by the end of summer... I will have help from AI, LG, and USP on that goal!!!
 
Army Guy said:
seen it a few times. I have corrected a few points on my form from it, and that is probably why I am hovering around a 350-370 max right now. Goal is to hit 315 10x's by the end of summer... I will have help from AI, LG, and USP on that goal!!!
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Nice man and with the length of your arms 350-370 if friggin ridonkulous.
 
I am going t mention how things are going for my wife. She has been taking HGHpro for about a week now. She started with the regular dose and then stepped down to 3 because she was groggy in the morning. After a couple nights at 3 she decided to take it down to 2 caps before bed. Well she still gets knocked smooth out and loves it. Keep in mind she has a prescription for 2 seperate sleeping medications, and HGHpro is what is finally putting her to a good restful sleep. I have noticed her arms toning and her stomach is flattening a little more. She is also taking 3 PowerFULL pre workout wether cardio or weights. Between the two she is getting some recomp so things are going well.
 
:clap2: outstanding Kleen!!! I think I will start the wife off at 2 when mine gets in
 
Awesome, Yeah I love the HGHpro. I do feel if I were smashing weights right now I would see some PR's there is just a certain feeling when you are hormonally jacked for performance and I feel that I am. I just don't have an outlet for measuring that type of intensity right now.
 
SO I am thinking since I will be home and working out anyway maybe I can see about videoing it. I wont be doing any major heavy lifting but I can show you guys what the real meaning of ass to grass is on a squat. I don't think I will go over 275 but still who knows. Heck for that matter I can video my first attempt at Zerchers. Now I know IC did 315 on his first time out with the Zerchers so I don't know that my numbers will be impressive... LOL What a friggen beast he is eh... Anyway if anyone is interested in a vid or two from tonight let me know and maybe I can make it happen.
 
MrKleen73 said:
Awesome, Yeah I love the HGHpro. I do feel if I were smashing weights right now I would see some PR's there is just a certain feeling when you are hormonally jacked for performance and I feel that I am. I just don't have an outlet for measuring that type of intensity right now.
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Yah I won't be getting any personal records but an increase will be more than welcome.
 
MrKleen73 said:
SO I am thinking since I will be home and working out anyway maybe I can see about videoing it. I wont be doing any major heavy lifting but I can show you guys what the real meaning of ass to grass is on a squat. I don't think I will go over 275 but still who knows. Heck for that matter I can video my first attempt at Zerchers. Now I know IC did 315 on his first time out with the Zerchers so I don't know that my numbers will be impressive... LOL What a friggen beast he is eh... Anyway if anyone is interested in a vid or two from tonight let me know and maybe I can make it happen.
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I definitely want to see some Zercher footage and where can I see the IC Zercher action?
 
count me in!!! Your vids are always a welcome treat. Reminds me of how bad my form is too!!! LOL
 
MrKleen73 said:
SO I am thinking since I will be home and working out anyway maybe I can see about videoing it. I wont be doing any major heavy lifting but I can show you guys what the real meaning of ass to grass is on a squat. I don't think I will go over 275 but still who knows. Heck for that matter I can video my first attempt at Zerchers. Now I know IC did 315 on his first time out with the Zerchers so I don't know that my numbers will be impressive... LOL What a friggen beast he is eh... Anyway if anyone is interested in a vid or two from tonight let me know and maybe I can make it happen.
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Bring it on then...
 
Cool, so it sounds like video time. I am not sure if IC got those on video or not. I remember reading about them in TG's log I think. If so I would like to see it too.
 
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