KLEEN & QUEEN Get Lean with PX Black and a FINAFLEX PH Stack!

iparatroop said:
You're a big dude Kleen. One thing I notice from the back is that your traps are gonna be ridiculous once you lean out. I look forward to seeing you in the single digits... Dem traps.
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I've seen his traps when he's lean and holy fock they are prominent. Bastard doesn't even do shrugs :-)

:thumbsup:

MrKleen73 said:
AMEN to that. Doug where is the full size picture of your Avi I wanna see it. Your back looks SICK in that avi!
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^^^this
 
bean5er said:
I've seen his traps when he's lean and holy fock they are prominent. Bastard doesn't even do shrugs :-)

:thumbsup:



^^^this
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I don't know if I can say I don't do shrugs I have been married for over 10 years now, I am a master at the "shrug". "I don't know Honey... Shrug" "I think so Dear... Shrug" Lots of shrugging going on at home! ;)
 
MrKleen73 said:
I don't know if I can say I don't do shrugs I have been married for over 10 years now, I am a master at the "shrug". "I don't know Honey... Shrug" "I think so Dear... Shrug" Lots of shrugging going on at home! ;)
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Shrugging is the reason I am a firm believer in IF. Gotta train with no food eh? Its done wonders for me. I always think of how beast I am feeling and the shrugs do that too. :) know what I mean?
 
Yeah I love doing shrugs but hell even just dead lifting my traps become over bearing very quickly. I can't wait to see how everything pops once I am down in the 6-8% range. Much less how beastly I look down around 4%.

Cardio at Cardio Hill walk 1 mile there, did HIIT doing hill sprints for 20 minutes then walked 1 mile back all told right at about 50 minutes of activity. Would say I burned over 400 calories easily.
 
MrKleen73 said:
Yeah I love doing shrugs but hell even just dead lifting my traps become over bearing very quickly. I can't wait to see how everything pops once I am down in the 6-8% range. Much less how beastly I look down around 4%.

Cardio at Cardio Hill walk 1 mile there, did HIIT doing hill sprints for 20 minutes then walked 1 mile back all told right at about 50 minutes of activity. Would say I burned over 400 calories easily.
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That's why I can't do direct Trap work.. makes my shoulders look narrow when the traps get past my ears...
 
PalmFist said:
You still looking to compete Kleen?
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Oh absolutely, shoulder has been holding up, my muscle mass is coming up and starting to lean out a bit. Depending on what I see when I lean up into the singles I may do an earlier competition as a practice run. I know right now I am not looking anywhere near ready but the show I intend to do is in October so this is about the right time to begin taking the fat off and seeing what lies beneath.

DreamWeaver said:
That's why I can't do direct Trap work.. makes my shoulders look narrow when the traps get past my ears...
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Yep, I have been killing my shoulders to get them wider but with these traps I really need to have some serious delts to look balanced. I started training medial delts more to adjust for that.

So yesterday I was out of it all day. My head was aching and a bit dizzy. I wasn't training so I pushed my high carb day back to today since I knew I would be going in to work legs tonight. I spoke with Matt and let him know the adjustments and he agreed so we are on the same page. So today I am getting in my carb day so far the fare has been oats and sweet potato. MMMMMM MMMMM Good! Depending on time I may try to do some hit or LISS after my leg workout just depends on how much is in the tank and what time it is when I finish.
 
My shoulders are always a the verge of blowing up ... I think there is so much secondary work with shoulders and I love overhead work which is tough on them but it's given me good results. Push press is stellar for shoulder width...
 
iparatroop said:
Your workout is difficult. The end.
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Hahaha! That is definitely not the first time I have heard that.

DreamWeaver said:
My shoulders are always a the verge of blowing up ... I think there is so much secondary work with shoulders and I love overhead work which is tough on them but it's given me good results. Push press is stellar for shoulder width...
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Yeah, I like push press for power but I don't know how much it helps me with width. For me a wide grip shoulder press, or heavier lateral raises seem to do the trick really well.
 
Heavy laterals. Heavy partial laterals. Best way imo
 
G2G Kleen. I know you can do it. October is right around the corner my man so don't delay!

By the by new log is up. Come join the fun...
Invalid Link Removed
 
MrKleen73 said:
Hahaha! That is definitely not the first time I have heard that.



Yeah, I like push press for power but I don't know how much it helps me with width. For me a wide grip shoulder press, or heavier lateral raises seem to do the trick really well.
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All about angles I guess.
 
Montego1 said:
Heavy laterals. Heavy partial laterals. Best way imo
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Yeah buddy this is the magic for me.
Lukef2000 said:
And incline laterals, I've only just started doing these lately and damn they make my shoulders burn!
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When you say incline laterals do you mean facing into the bench or facing out?
PalmFist said:
G2G Kleen. I know you can do it. October is right around the corner my man so don't delay!

By the by new log is up. Come join the fun...
Invalid Link Removed
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I am in like Flynn, and yeah I will have this licked well before October, hell the Branch Warren is July 13th. If for some reason it looks like I could slide into that one in good condition I might just as a warm up to the October show. It really just depends on where I am. More than likely I will get into the singles and work toward a little recomp for a month or two then start my cut from about 8%.
DreamWeaver said:
All about angles I guess.
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Has a lot to do with grip used during the push press. I definitely get a good workout out of them but not specifically in my medial delts.

Okay so Monday night I lifted in the garage. I don't have my log with me so a lot of this will be from memory.

Close Grip Bench - 135x12, 185x12, 235x10, 240x6, 235x6 - Was pretty happy with the 235x10, was plenty heavy but manageable enough to keep form very strict. I would say after that effort the 240x6 is definitely pretty impressive.

FST-7 Skull Crushers - 75x12, 12, 10, 10, 9, 8, 7 - Holy crap talk about an amazing triceps pump.

Oly Bar Curls 95x12, 105x10, 115x6, 95x10, 95x8 - I was killing myself to keep this in the strictest form possible with elbows back.

FST-7 DB Curls Elbows back - 30x12, 30x12, 30x11, 30x10, 30x10, 30x8, 30x7 - Nice Fire going on in the biceps here. Was looking beefy too.

FST-7 DB Laterals - 25x12, x12, x11, x10, x10, x9, x7 SHoulders were looking pretty massive after this abuse.

Last night since I did not want to get under the squat bar since I had a touch of vertigo I decided to do dead lifts in there place.

Dead Lifts - 225x15, 315x12, 365x8, 405x5, 405x3 - I noticed towards the end of the 365 set that I was starting to get a back pump. Not good, so you see I lowered my reps a bit and soldiered through. By the last set I was pretty twingy and could tell that doing any more reps on the last set would actually and my workout and that wasn't okay. So I stopped and did my FST-7 sets on leg curls.
FST-7 Leg curls - 90x12, 110x12, 110x7, 90x8, 90x7, 70x9, 70x7 - Nice burn here and the sitting helped to calm my back pump a little bit.

Leg Press Feet close together and low on platform to focus on Quads - 450x12, 630x12, 810x10, 900x10, 900x7 - Man my quads were blasted from this. I feel it every time I take the stairs back up to my office.
FST-7 Leg Extensions 150x12, 150x9, 130x10, 130x9, 110x8, 90x7 - I couldn't believe when I tried 170 I got one rep and it was just too much. I really pooped my quads out on that last set of leg press. EXCELLENT!

Progress being made in every lift for certain! I can not wait to go to the gym this evening and smash the hell out of my chesticles.

On another note, I can't remember if it was Monday night or yesterday or maybe even both, but my forearms were getting crazy vascular compared to what they have been lately. This is a sure sign that some leaning up is going down.

Also I am big today! Yesterday was my highest carb day of the week and let me tell you I am all kinds of full. I can't remember the last time I ate around 400 grams of carbs from clean sources...

Here are my eats from yesterday.

March 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"]Meal 1[/TD]
[/TR]
[TR]
[TD="class: first"]San - Platinum Isolate Supreme - All Flavors, 1.5 Scoop[/TD]
[TD]165[/TD]
[TD]1g[/TD]
[TD]0g[/TD]
[TD]41g[/TD]
[TD]0mg[/TD]
[TD]75mg[/TD]
[TD]0g[/TD]
[TD="class: last"]0g[/TD]
[/TR]
[TR]
[TD="class: first"]Optimum Nutrition - Gold Standard 100% Casien - Chocolate Supreme, 1.5 scoop (33g)[/TD]
[TD]180[/TD]
[TD]5g[/TD]
[TD]2g[/TD]
[TD]36g[/TD]
[TD]15mg[/TD]
[TD]330mg[/TD]
[TD]0g[/TD]
[TD="class: last"]2g[/TD]
[/TR]
[TR]
[TD="class: first"]Quaker Oats - Old Fashioned Oatmeal - Dry, 1 cup[/TD]
[TD]300[/TD]
[TD]54g[/TD]
[TD]6g[/TD]
[TD]10g[/TD]
[TD]0mg[/TD]
[TD]0mg[/TD]
[TD]2g[/TD]
[TD="class: last"]8g[/TD]
[/TR]
[TR="class: title"]
[TD="class: first last, colspan: 9"]Meal 2[/TD]
[/TR]
[TR]
[TD="class: first"]San - Platinum Isolate Supreme - All Flavors, 1.5 Scoop[/TD]
[TD]165[/TD]
[TD]1g[/TD]
[TD]0g[/TD]
[TD]41g[/TD]
[TD]0mg[/TD]
[TD]75mg[/TD]
[TD]0g[/TD]
[TD="class: last"]0g[/TD]
[/TR]
[TR]
[TD="class: first"]Optimum Nutrition - Gold Standard 100% Casien - Chocolate Supreme, 1.5 scoop (33g)[/TD]
[TD]180[/TD]
[TD]5g[/TD]
[TD]2g[/TD]
[TD]36g[/TD]
[TD]15mg[/TD]
[TD]330mg[/TD]
[TD]0g[/TD]
[TD="class: last"]2g[/TD]
[/TR]
[TR]
[TD="class: first"]Sweet potato - Cooked, baked in skin, without salt (Sweetpotato), 335 g[/TD]
[TD]302[/TD]
[TD]69g[/TD]
[TD]1g[/TD]
[TD]7g[/TD]
[TD]0mg[/TD]
[TD]121mg[/TD]
[TD]28g[/TD]
[TD="class: last"]11g[/TD]
[/TR]
[TR="class: title"]
[TD="class: first last, colspan: 9"]Meal 3
[/TD]
[/TR]
[TR]
[TD="class: first"]Starkist - Chunk Light Tuna In Water Drained 5oz (142g), 2 container (4 oz (56 g) ea.)[/TD]
[TD]200[/TD]
[TD]0g[/TD]
[TD]4g[/TD]
[TD]40g[/TD]
[TD]100mg[/TD]
[TD]720mg[/TD]
[TD]0g[/TD]
[TD="class: last"]0g[/TD]
[/TR]
[TR]
[TD="class: first"]Rice Select - Couscous (Original), 1/2 cup dry (45 g)[/TD]
[TD]320[/TD]
[TD]66g[/TD]
[TD]2g[/TD]
[TD]12g[/TD]
[TD]0mg[/TD]
[TD]0mg[/TD]
[TD]2g[/TD]
[TD="class: last"]2g[/TD]
[/TR]
[TR="class: title"]
[TD="class: first last, colspan: 9"]Meal 4[/TD]
[/TR]
[TR]
[TD="class: first"]San - Platinum Isolate Supreme - All Flavors, 1 Scoop[/TD]
[TD]110[/TD]
[TD]1g[/TD]
[TD]0g[/TD]
[TD]27g[/TD]
[TD]0mg[/TD]
[TD]50mg[/TD]
[TD]0g[/TD]
[TD="class: last"]0g[/TD]
[/TR]
[TR]
[TD="class: first"]Optimum Nutrition - Gold Standard 100% Casien - Chocolate Supreme, 1 scoop (33g)[/TD]
[TD]120[/TD]
[TD]3g[/TD]
[TD]1g[/TD]
[TD]24g[/TD]
[TD]10mg[/TD]
[TD]220mg[/TD]
[TD]0g[/TD]
[TD="class: last"]1g[/TD]
[/TR]
[TR]
[TD="class: first"]My Protein - Maltodextrin, 50 g[/TD]
[TD]190[/TD]
[TD]47g[/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"]Meal 5[/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"]Jennio-O - Ground Turkey 93/7 Burger, 7.5 oz.[/TD]
[TD]319[/TD]
[TD]0g[/TD]
[TD]15g[/TD]
[TD]39g[/TD]
[TD]150mg[/TD]
[TD]150mg[/TD]
[TD]0g[/TD]
[TD="class: last"]0g[/TD]
[/TR]
[TR]
[TD="class: first"]Tia Rosa - Yellow Corn Tortillas- Traditional Size, 3 tortillas[/TD]
[TD]135[/TD]
[TD]29g[/TD]
[TD]2g[/TD]
[TD]3g[/TD]
[TD]0mg[/TD]
[TD]0mg[/TD]
[TD]0g[/TD]
[TD="class: last"]3g[/TD]
[/TR]
[TR]
[TD="class: first"]Finaflex - Cell Shock Recovery Drink, 1 scoops[/TD]
[TD]100[/TD]
[TD]25g[/TD]
[TD]0g[/TD]
[TD]0g[/TD]
[TD]0mg[/TD]
[TD]0mg[/TD]
[TD]8g[/TD]
[TD="class: last"]0g[/TD]
[/TR]
[TR="class: title"]
[TD="class: first last, colspan: 9"]Meal 6[/TD]
[/TR]
[TR]
[TD="class: first"]Sara Lee - Cinnamon Raisin Bagle, 1 bagle[/TD]
[TD]270[/TD]
[TD]54g[/TD]
[TD]1g[/TD]
[TD]10g[/TD]
[TD]0mg[/TD]
[TD]370mg[/TD]
[TD]11g[/TD]
[TD="class: last"]2g[/TD]
[/TR]
[TR]
[TD="class: first"]Kroger - Apple Butter, 4.5 tbsp (18g)[/TD]
[TD]135[/TD]
[TD]36g[/TD]
[TD]0g[/TD]
[TD]0g[/TD]
[TD]0mg[/TD]
[TD]45mg[/TD]
[TD]27g[/TD]
[TD="class: last"]0g[/TD]
[/TR]
[TR]
[TD="class: first"]TOTAL:
[/TD]
[TD]3,211[/TD]
[TD]402g[/TD]
[TD]36g[/TD]
[TD]326g[/TD]
[TD]290mg[/TD]
[TD]2,986mg[/TD]
[TD]82g[/TD]
[TD="class: last"]33g[/TD]
[/TR]
[/TABLE]
[TABLE="class: table0"]
[TR]
[TD="class: first"]Exercises
[/TD]
[TD]Calories[/TD]
[TD]Minutes[/TD]
[TD][/TD]
[TD="class: last"][/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]450[/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]521[/TD]
[TD]65[/TD]
[TD][/TD]
[/TR]
[/TABLE]
 
Yeah not doubt, drinks is the key word there. I think I may have to go the route of eating cooked chicken cold instead of messing with reheating it then I can have a bit more whole food. Just not a fan of reheated chicken. This past weekend I did not have as much time to get all my cooking out of the way bit this weekend I am definitely going to cook a few lbs of chicken. I also need to figure out something lower fat to add to my tuna on the fly. Whole food will be increasing this coming week but expect to see mostly protein powder this week. Normally I get in about half and half powder vs whole food. Last week or so it has been about 2/3 from powder. Other than that my macros have been pretty much on point for what I am supposed to be hitting. I am at 28 grams carbs for the day so far and will have about 25 with my pre workout meal then 50 with my post workout nutrition and I will be good to go.
 
MrKleen73 said:
Yeah not doubt, drinks is the key word there. I think I may have to go the route of eating cooked chicken cold instead of messing with reheating it then I can have a bit more whole food. Just not a fan of reheated chicken. This past weekend I did not have as much time to get all my cooking out of the way bit this weekend I am definitely going to cook a few lbs of chicken. I also need to figure out something lower fat to add to my tuna on the fly. Whole food will be increasing this coming week but expect to see mostly protein powder this week. Normally I get in about half and half powder vs whole food. Last week or so it has been about 2/3 from powder. Other than that my macros have been pretty much on point for what I am supposed to be hitting. I am at 28 grams carbs for the day so far and will have about 25 with my pre workout meal then 50 with my post workout nutrition and I will be good to go.
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Yah I am eating one fug of a lot of tuna, The key for me is get the good stuff. Costco has good prices for solid White. The have cooked turkey as well. It's a bit expensive though. When I am not watching cals as closely I will go back to turkey sausage. I have very lean ground beef, fish and Sirloin for now.
 
DreamWeaver said:
Yah I am eating one fug of a lot of tuna, The key for me is get the good stuff. Costco has good prices for solid White. The have cooked turkey as well. It's a bit expensive though. When I am not watching cals as closely I will go back to turkey sausage. I have very lean ground beef, fish and Sirloin for now.
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Mmm. Food pron...
 
DreamWeaver said:
Yah I am eating one fug of a lot of tuna, The key for me is get the good stuff. Costco has good prices for solid White. The have cooked turkey as well. It's a bit expensive though. When I am not watching cals as closely I will go back to turkey sausage. I have very lean ground beef, fish and Sirloin for now.
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i would lose the sirloin..too much fat
if you are fitting this in right now with no issues and staying under your allotted fat allowance, then okay - we can use the elimination of it when we drop your fats

kleen - yellow corn tortillas, really? :yuk:
 
snagencyV2.0 said:
i would lose the sirloin..too much fat
if you are fitting this in right now with no issues and staying under your allotted fat allowance, then okay - we can use the elimination of it when we drop your fats

kleen - yellow corn tortillas, really? :yuk:
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Top Sirlon very lean...completely trimmed. Grain Fed Alberta beef baby!! Yah will watch the fat count.
 
DreamWeaver said:
Top Sirlon very lean...completely trimmed. Grain Fed Alberta beef baby!! Yah will watch the fat count.
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Yah just checked it out only 11 grams in a 20 oz steak. It's damn lean. I will be cutting that down to size of course. 10 oz is still only 6 grams.
 
I know you don't like corn anything. Needed some easy low fat carbs and was running out of time. Plus was already very temperature hot and did not want to eat hot oatmeal.
 
MrKleen73 said:
I know you don't like corn anything. Needed some easy low fat carbs and was running out of time. Plus was already very temperature hot and did not want to eat hot oatmeal.
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yes you know me..diet nazi and all that eh..
need some quick easy low-fat carbs? rice cakes brutha ;)
or a piece of rye bread..
or a handful of shredded wheats..
man i can think of a lot

(i even kept my mouth shut on that bagel and apple butter brosef!) :D
 
Yes, I am surprised I didn't hear about the bagel. LOL Of course I was actually going for an insulin spike at that time which is probably the only reason I am not being branded right now. All of those other choices are great, I just haven't been to the store and the only cereal I have is raisin bran and or cheerios... I need to get some more shredded wheat and definitely need to get me some rice cakes. I don't have any, not a one anywhere... Go figure eh.... I will probably go to the store tomorrow night or Saturday to get the other things I will need.
 
MrKleen73 said:
Yeah buddy this is the magic for me.

When you say incline laterals do you mean facing into the bench or facing out?

[/TABLE]
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Laying on your side on an incline bench with your arms on your side palms facing toward you, as soon as you lift your arm you feel the tension on the muscle. Saw it in muscle and fitness looked interesting and is quite humbling re weight :)
 
Yesterday I ate a big mac with fries and a McChicken. With a diet coke tho so the calories stayed around 14-1500 and 200g carbs lmao.

This was a cheat meal, and the scale today actually went down bcuz other than getting enough protein I slashed my other cals/carb intake to help compensate. But man it cracks me up to see the nitpicking you guys have to do to get on stage.

Maybe you'll be laughing tho when you can see the veins in your abs ;)
 
Hyde said:
Yesterday I ate a big mac with fries and a McChicken. With a diet coke tho so the calories stayed around 14-1500 and 200g carbs lmao.

This was a cheat meal, and the scale today actually went down bcuz other than getting enough protein I slashed my other cals/carb intake to help compensate. But man it cracks me up to see the nitpicking you guys have to do to get on stage.

Maybe you'll be laughing tho when you can see the veins in your abs ;)
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Gross bro. McD's is nasty shyt. If I was gonna get me a burger you better know it ain't coming from any of the big 3 (McD, BK, Wendy's). Local and fresh...
 
Hyde said:
Yesterday I ate a big mac with fries and a McChicken. With a diet coke tho so the calories stayed around 14-1500 and 200g carbs lmao.

This was a cheat meal, and the scale today actually went down bcuz other than getting enough protein I slashed my other cals/carb intake to help compensate. But man it cracks me up to see the nitpicking you guys have to do to get on stage.

Maybe you'll be laughing tho when you can see the veins in your abs ;)
Click to expand...

You should be ashamed of yourself wasting a cheat meal on McDon'tEatThis cheat meals are for steaks, pizzas, good desserts not the worst fast food on the planet. I think your taste has be stolen by the Hamburglar and you need to round up him and the Fry Guys and press charges to try and get your taste back.

LOL

Yes I will be laughing when I can see the veins in my abs. ;)
 
So last night I had a great workout. Let's just get right into it. I took all my pre workout supps, BCAA SAA, Creatrona, MAX PUMP, and got to work.

Yesterday was a chest / shoulders / triceps day and it went down like this.

HS Decline Chest Press (Wide Grip) weight is per side - 45x15, 70x12, 90x12, 115x10, 135x10, 160x9, 180x5 - These just felt great so I kept pushing on them. 4 plates per side is not my heaviest on this machine but it is close.
Incline DB Flies 40x12, 10, 10, 10, 10, 10, 8 HOLY MOTHER OF... From about the 4rth set on I didn't think I would be able to finish the sets and somehow I just dug even deeper each set and pulled it out. MASSIVE MASSIVE MASSIVE CHEST PUMP!!! Even my front delts were blasted!

HS Shoulder Press - 45x15, 70x8, 45x12, 45x10, 45x9 - I did these alternating and holding in the up position instead of the down so there was constant tension on the muscle. When I went to 70 my elbows let me know to bring it down and exhaust the muscle via a different avenue.
DB Lateral Raises - 30x12, 12, 10, 9 lower half partials from here on 12, 11, 10 - I can't even begin to tell you how demolished and pumpes my delts were. I mean they were thick, and round and full of blood and the vein from my chest into my shoulder was showing pretty decently. This was one of those "painful pumps" it was so big.

Cable Triceps Ext 72.5x12, 12, 10, 8, 65x9, 57.5x7, 50x9 - I will just say that at this point everything in my upper body seemed to be pumped. Even my biceps were pumped from doing the flies. Just a great workout.

March 28, 2013
Foods Calories Carbs Fat Protein Cholest Sodium Sugars Fiber
Meal 1
Optimum Nutrition - Gold Standard 100% Casien - Chocolate Supreme, 1.25 scoop (33g) 150 4g 1g 30g 13mg 275mg 0g 1g
Trunutrition Sciences - Trutein - Banana Cream, 0.75 Scoop (34g) 90 4g 1g 19g 15mg 75mg 1g 2g
Meal 2
Optimum Nutrition - Gold Standard 100% Casien - Chocolate Supreme, 1 scoop (33g) 120 3g 1g 24g 10mg 220mg 0g 1g
Emerald - Cocoa Roast Almonds (Per Nut Serving), 1.3 oz. (23 almonds) 195 8g 17g 8g 0mg 33mg 1g 4g
Optimum Nutrition - Whey Protein, Gold Standard 100%, Double Rich Chocolate, 30.4 g (1 rounded scoop) 120 3g 1g 24g 30mg 130mg 1g 0g
Meal 3
Optimum Nutrition - Whey Protein, Gold Standard 100%, Double Rich Chocolate, 30.4 g (1 rounded scoop) 120 3g 1g 24g 30mg 130mg 1g 0g
Optimum Nutrition - Gold Standard 100% Casien - Chocolate Supreme, 1 scoop (33g) 120 3g 1g 24g 10mg 220mg 0g 1g
Meal 4
Kroger Fresh Selections - Classic Garden Salad Mix, 1.995 cups (85g) 20 4g 0g 1g 0mg 13mg 3g 1g
Walmart - Boneless Skinless Chicken Breast - Cooked (3oz.), 7.05 oz cooked 259 0g 7g 49g 153mg 329mg 0g 0g
Meal 5
San - Platinum Isolate Supreme - All Flavors, 1 Scoop 110 1g 0g 27g 0mg 50mg 0g 0g
Optimum Nutrition - Gold Standard 100% Casien - Chocolate Supreme, 1 scoop (33g) 120 3g 1g 24g 10mg 220mg 0g 1g
Quaker Oats - Old Fashioned Oatmeal - Dry, 0.33 cup 99 18g 2g 3g 0mg 0mg 1g 3g
Meal 6
Walmart - Boneless Skinless Chicken Breast - Cooked (3oz.), 7.05 oz cooked 259 0g 7g 49g 153mg 329mg 0g 0g
Quaker - Old Fashioned Rolled Oats - Dry, 3/4 cup 225 41g 4g 8g 0mg 0mg 2g 6g
TOTAL: 2,007 95g 44g 314g 424mg 2,024mg 10g 20g
Exercises Calories Minutes
Cardiovascular
Strength training (weight lifting, weight training) 450 60
Elliptical Trainer 71 5
TOTALS: 521 65


Also worthy of note, I am definitely getting a lot more muscle mass. I have a couple shirts that typically fit pretty good but when I get pretty big they can be a little to small in the shoulders and arms. Well I put one of those on that was not that way before I started this run and today it was so tight I looked like I got it from Baby Gap. So I obviously didn't wear it but was very happy to see how tight it was on me now.
 
Lol guy at the gym I know started callin his buddy Baby Gap when he was showing up in schmediums all the time. That's a good feeling tho, had one the other day a couple wks into cycle!

I bet your shoulders were nuts on the max pump with that volume of front raises - my shoulder veins just explode on em. You should snap a pic for us right after you set the weight down; I always wish I could stay that way for a while longer after the raises lol.
 
Hyde said:
I'm just an animal trapped in a man's body ;)
Click to expand...
You gotta be careful with that shyt bro. Just checked out CT Fletchers bio. Mother fuker had 3 emergency open heart surgeries from eating like shyt his whole adult life. Sure he is a 6 time champion or whatever but even he acknowledges the flaws in his nutrition landed him in the hospital and laying in bed at home for 18 months trying to survive and recover. He ate lunch at McD's for like 20 years and the shyt damn near killed him!
 
Preach it! ;)

Okay so here are my nutrients for today.

[h=2]March 29, 2013[/h][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"]Meal 1[/TD]
[/TR]
[TR]
[TD="class: first"]San - Platinum Isolate Supreme - All Flavors, 1.25 Scoop[/TD]
[TD="align: right"]138[/TD]
[TD="align: right"]1g[/TD]
[TD="align: right"]0g[/TD]
[TD="align: right"]34g[/TD]
[TD="align: right"]0mg[/TD]
[TD="align: right"]63mg[/TD]
[TD="align: right"]0g[/TD]
[TD="class: last, align: right"]0g[/TD]
[/TR]
[TR]
[TD="class: first"]Trunutrition Sciences - Trutein - Banana Cream, 0.75 Scoop (34g)[/TD]
[TD="align: right"]90[/TD]
[TD="align: right"]4g[/TD]
[TD="align: right"]1g[/TD]
[TD="align: right"]19g[/TD]
[TD="align: right"]15mg[/TD]
[TD="align: right"]75mg[/TD]
[TD="align: right"]1g[/TD]
[TD="class: last, align: right"]2g[/TD]
[/TR]
[TR="class: title"]
[TD="class: first last, colspan: 9"]Meal 2[/TD]
[/TR]
[TR]
[TD="class: first"]San - Platinum Isolate Supreme - All Flavors, 1.25 Scoop[/TD]
[TD="align: right"]138[/TD]
[TD="align: right"]1g[/TD]
[TD="align: right"]0g[/TD]
[TD="align: right"]34g[/TD]
[TD="align: right"]0mg[/TD]
[TD="align: right"]63mg[/TD]
[TD="align: right"]0g[/TD]
[TD="class: last, align: right"]0g[/TD]
[/TR]
[TR]
[TD="class: first"]Optimum Nutrition - Gold Standard 100% Casien - Chocolate Supreme, 0.75 scoop (33g)[/TD]
[TD="align: right"]90[/TD]
[TD="align: right"]2g[/TD]
[TD="align: right"]1g[/TD]
[TD="align: right"]18g[/TD]
[TD="align: right"]8mg[/TD]
[TD="align: right"]165mg[/TD]
[TD="align: right"]0g[/TD]
[TD="class: last, align: right"]1g[/TD]
[/TR]
[TR]
[TD="class: first"]Emerald - Cocoa Roast Almonds (Per Nut Serving), 1.3 oz. (23 almonds)[/TD]
[TD="align: right"]195[/TD]
[TD="align: right"]8g[/TD]
[TD="align: right"]17g[/TD]
[TD="align: right"]8g[/TD]
[TD="align: right"]0mg[/TD]
[TD="align: right"]33mg[/TD]
[TD="align: right"]1g[/TD]
[TD="class: last, align: right"]4g[/TD]
[/TR]
[TR="class: title"]
[TD="class: first last, colspan: 9"]Meal 3[/TD]
[/TR]
[TR]
[TD="class: first"]Walmart - Boneless Skinless Chicken Breasts(Fresh-Not In Bag), 200 gr[/TD]
[TD="align: right"]330[/TD]
[TD="align: right"]0g[/TD]
[TD="align: right"]8g[/TD]
[TD="align: right"]62g[/TD]
[TD="align: right"]170mg[/TD]
[TD="align: right"]148mg[/TD]
[TD="align: right"]0g[/TD]
[TD="class: last, align: right"]0g[/TD]
[/TR]
[TR]
[TD="class: first"]Green Beans Fresh - Cooked Green String Beans (Fresh), 1.5 cup cooked[/TD]
[TD="align: right"]47[/TD]
[TD="align: right"]9g[/TD]
[TD="align: right"]0g[/TD]
[TD="align: right"]3g[/TD]
[TD="align: right"]0mg[/TD]
[TD="align: right"]8mg[/TD]
[TD="align: right"]5g[/TD]
[TD="class: last, align: right"]3g[/TD]
[/TR]
[TR]
[TD="class: first"]Oil - Olive, 0.5 tablespoon[/TD]
[TD="align: right"]60[/TD]
[TD="align: right"]0g[/TD]
[TD="align: right"]7g[/TD]
[TD="align: right"]0g[/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="class: title"]
[TD="class: first last, colspan: 9"]Meal 4[/TD]
[/TR]
[TR]
[TD="class: first"]Optimum Nutrition - Gold Standard 100% Casien - Chocolate Supreme, 0.75 scoop (33g)[/TD]
[TD="align: right"]90[/TD]
[TD="align: right"]2g[/TD]
[TD="align: right"]1g[/TD]
[TD="align: right"]18g[/TD]
[TD="align: right"]8mg[/TD]
[TD="align: right"]165mg[/TD]
[TD="align: right"]0g[/TD]
[TD="class: last, align: right"]1g[/TD]
[/TR]
[TR]
[TD="class: first"]Optimum Nutrition - Whey Protein, Gold Standard 100%, Double Rich Chocolate, 30.4 g (1 rounded scoop)[/TD]
[TD="align: right"]120[/TD]
[TD="align: right"]3g[/TD]
[TD="align: right"]1g[/TD]
[TD="align: right"]24g[/TD]
[TD="align: right"]30mg[/TD]
[TD="align: right"]130mg[/TD]
[TD="align: right"]1g[/TD]
[TD="class: last, align: right"]0g[/TD]
[/TR]
[TR]
[TD="class: first"]Cuties - Clementines, 126 g (2 cuties)[/TD]
[TD="align: right"]60[/TD]
[TD="align: right"]13g[/TD]
[TD="align: right"]0g[/TD]
[TD="align: right"]1g[/TD]
[TD="align: right"]0mg[/TD]
[TD="align: right"]0mg[/TD]
[TD="align: right"]10g[/TD]
[TD="class: last, align: right"]3g[/TD]
[/TR]
[TR="class: title"]
[TD="class: first last, colspan: 9"]Meal 5[/TD]
[/TR]
[TR]
[TD="class: first"]Optimum Nutrition - Gold Standard 100% Casein Protein Chocolate Supreme, 24 g[/TD]
[TD="align: right"]86[/TD]
[TD="align: right"]3g[/TD]
[TD="align: right"]1g[/TD]
[TD="align: right"]18g[/TD]
[TD="align: right"]8mg[/TD]
[TD="align: right"]182mg[/TD]
[TD="align: right"]1g[/TD]
[TD="class: last, align: right"]1g[/TD]
[/TR]
[TR]
[TD="class: first"]Optimum Nutrition - Whey Protein, Gold Standard 100%, Double Rich Chocolate, 30.4 g (1 rounded scoop)[/TD]
[TD="align: right"]120[/TD]
[TD="align: right"]3g[/TD]
[TD="align: right"]1g[/TD]
[TD="align: right"]24g[/TD]
[TD="align: right"]30mg[/TD]
[TD="align: right"]130mg[/TD]
[TD="align: right"]1g[/TD]
[TD="class: last, align: right"]0g[/TD]
[/TR]
[TR="class: title"]
[TD="class: first last, colspan: 9"]Meal 6[/TD]
[/TR]
[TR]
[TD="class: first"]Walmart - Boneless Skinless Chicken Breast - Cooked (3oz.), 7.05 oz cooked[/TD]
[TD="align: right"]259[/TD]
[TD="align: right"]0g[/TD]
[TD="align: right"]7g[/TD]
[TD="align: right"]49g[/TD]
[TD="align: right"]153mg[/TD]
[TD="align: right"]329mg[/TD]
[TD="align: right"]0g[/TD]
[TD="class: last, align: right"]0g[/TD]
[/TR]
[TR]
[TD="class: first"]Spinach - Raw, 1.5 cup[/TD]
[TD="align: right"]10[/TD]
[TD="align: right"]2g[/TD]
[TD="align: right"]0g[/TD]
[TD="align: right"]1g[/TD]
[TD="align: right"]0mg[/TD]
[TD="align: right"]36mg[/TD]
[TD="align: right"]0g[/TD]
[TD="class: last, align: right"]1g[/TD]
[/TR]
[TR]
[TD="class: first"]Peanut Butter - Chunky Natural - Natural Peanut Butter - Chunky, 1 Tbsp[/TD]
[TD="align: right"]100[/TD]
[TD="align: right"]3g[/TD]
[TD="align: right"]8g[/TD]
[TD="align: right"]4g[/TD]
[TD="align: right"]0mg[/TD]
[TD="align: right"]45mg[/TD]
[TD="align: right"]1g[/TD]
[TD="class: last, align: right"]1g[/TD]
[/TR]
[TR]
[TD="class: first, align: right"]TOTAL:[/TD]
[TD="align: right"]1,933[/TD]
[TD="align: right"]54g[/TD]
[TD="align: right"]53g[/TD]
[TD="align: right"]317g[/TD]
[TD="align: right"]422mg[/TD]
[TD="align: right"]1,572mg[/TD]
[TD="align: right"]21g[/TD]
[TD="class: last, align: right"]17g[/TD]
[/TR]
[/TABLE]
 
Congratulations on the rep gig with PNI, solid company so far I expect good things from them.
 
Can't wait to see your results Kleen!
 
PalmFist said:
You gotta be careful with that shyt bro. Just checked out CT Fletchers bio. Mother fuker had 3 emergency open heart surgeries from eating like shyt his whole adult life. Sure he is a 6 time champion or whatever but even he acknowledges the flaws in his nutrition landed him in the hospital and laying in bed at home for 18 months trying to survive and recover. He ate lunch at McD's for like 20 years and the shyt damn near killed him!
Click to expand...

Trust me, I know. It's straight swine-feed. Just take a good look at it. Ever watch tacobell make your food? It's applied on the tortilla with a caulk gun. I stay away for the most part. Got a 360lb woman at work in our tooling and parts department - like every morning I see here with a McD's bfast. She uses those hcg drops and thinks she can just put whatever into her body. She's still morbidly obese and I'm sure diabetic by now (AND she smokes & drinks on the reg), and after her last 'diet' she's managed to become heavier than ever. I worry she won't be around in 5 years :(
 
taco bell....uhh, no
not that i ever went there anyway, but now my daughter works there (first real job! proud dad here lol :D) and she told me what goes on behind the scenes..the "rehydration" that they put the meats thru (meat comes in a flat slices like dehydrated foods, then they peel off in sheets and rehydrate it) is way nasty, ewww..let alone what they are actually calling meat there anyway LOL :nono:
i will pass
 
Okay so I had a decent weekend, Al came to visit Sunday and we hung out and I took him to the airport yesterday. I stayed pretty much on point with my diet until Sunday then I kind of screwed the pooch. I got back in the diet mode yesterday but the extra carbs had me very full with a little water on me. Since I have both flexed and relaxed shots I will post them all up in here.

Boss Body lowered my carbs a little bit most days so it basically lowered calories for this coming week. Hopefully we will see the scale moving down because right now the PH's are powering through the diet and still adding scale weight. This is where having a slower metabolism comes in. Very curious with the caloric cycling how low my calories will have to go to really generate some fat loss.

Saturday was a great workout, Back, Biceps and Rear Delts, I will have to look at the log book to give you any idea of what I did. However I can tell you I worked my ass off and hit some improved numbers for certain. Yesterday was an arm day and again I had a great workout but have slept since then and don't have my log book with me up here.

Tonight I work Legs then if I have it in the tank I will go hit up 20 minutes of cardio. Normally after legs I don't have much left so we will see.

Okay here are the pictures, keep in mind these were done after I lost it Sunday and cheated. So not sure how obvious the changes are but I can tell you my body is improving of that there is no doubt in my mind. I just think I have a full stomach and slightly bloated in these pics.

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