KLEEN - STRONG BODY STRONG MIND!

I had to work late so I came home and put a fast body weight workout together.

I just did 2 sets to an rpe9 and 1 to failure.

Shoulder width Pull ups 21, 10. 8
Dips 56, 18, 13

DB Side raises 35x23, 18, 12

Just enough to increase insulin sensitivity and get a serious upper body pump.
 
MrKleen73 said:
I had to work late so I came home and put a fast body weight workout together.

I just did 2 sets to an rpe9 and 1 to failure.

Shoulder width Pull ups 21, 10. 8
Dips 56, 18, 13

DB Side raises 35x23, 18, 12

Just enough to increase insulin sensitivity and get a serious upper body pump.
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56 Dips, what did you ate for breakfast? Let me guess... a car battery? :)
 
MrKleen73 said:
I had to work late so I came home and put a fast body weight workout together.

I just did 2 sets to an rpe9 and 1 to failure.

Shoulder width Pull ups 21, 10. 8
Dips 56, 18, 13

DB Side raises 35x23, 18, 12

Just enough to increase insulin sensitivity and get a serious upper body pump.
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Impressed 21 pull ups!
 
hairygrandpa said:
56 Dips, what did you ate for breakfast? Let me guess... a car battery? :)
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He is one strong MFer.

I Tried dips the other day very controlled and slow (Damn I miss these) great for the tri's and the man boobs!
Haven't done them in at least 10 years. Jacked up my spine pretty bad. took me 4 months to get it straight again. of course my form was bad, head down and always trying to see who could swing the most plates from our balls.
 
hairygrandpa said:
56 Dips, what did you ate for breakfast? Let me guess... a car battery? :)
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You're damn straight I eat car batteries for breakfast and piss acid all day!

Actually believe it or not I was about 23 hours fasted, and only had some aminos in my intra drink.

I have always had pretty strong dips, I actually love them. Even if I could never bench again, as long as I can dip and my chest would still grow from them. I just have to be careful when I start getting into the 4 plates on the belt. My sternum sometimes gets real tight and I have to make it pop to release it which is typically a little painful so I try to avoid pushing into that area too far.

Last night I really did not get in enough calories but thats okay the workout was not damaging so much as stimulating so not worried at all.

Daily Food Consumption
8:30PM 8oz 93/7 ground turkey burger 44p, 16f,
bun with 44c, 2p 2f
cheese 6p 6f 1c
potatoes 8p 84c, 28f

10:30 PM
2 cups skim milk 16p, 0f, 24c
Poptarts 4p. 14f, 70c
2.5 scoops whey isolate. 68p, 2f, 2c

Totals
Protein - 150 - 600 cals
Fats - 68 -612
Carbs - 225 - 900 cals
Total 2112 calories.
 
Studhorse said:
Impressed 21 pull ups!
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Thanks i was really impressed with this too! Remember one of the things I was working on has been improving my pull up power. I have gone from about 8 body weight reps up to 21 in the last 2 months. I think I do some pull ups at least 2 often 3 times a week right now. I don't often mention that stuff where i will just walk into the garage grab the bar and rip out a set or two just shy of failure.

Studhorse said:
He is one strong MFer.

I Tried dips the other day very controlled and slow (Damn I miss these) great for the tri's and the man boobs!
Haven't done them in at least 10 years. Jacked up my spine pretty bad. took me 4 months to get it straight again. of course my form was bad, head down and always trying to see who could swing the most plates from our balls.
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Yeah, think you will be good to go if you exercise control when doing them. I can go up to 4 plates for reps but it is not a good idea for me. My sternum gets tight. So I go up to 2 or 3 and get in some more volume.

If you just focus on getting a nice load and locking into a good movement pattern for you then you should be golden. If going below parallel bothers you then go just above and keep at it so long as it doesn't cause any new pain.
 
I don’t think I have ever tried more than 2 plates on dips, barely. I guess it’s how I’m built but they do not agree with my shoulders and elbows really at all, and don’t progress well.
 
Hyde said:
I don’t think I have ever tried more than 2 plates on dips, barely. I guess it’s how I’m built but they do not agree with my shoulders and elbows really at all, and don’t progress well.
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They kill my shoulders also !
 
I am built better for pushing down I think. Dips have always been good to me. As to where heavy ohp has side lined me a few times.
 
MrKleen73 said:
I am built better for pushing down I think. Dips have always been good to me. As to where heavy ohp has side lined me a few times.
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That’s interesting because we both have long arms but like I said dips are rough and no ohp has ever jacked my shoulders really (back is another story).
 
MrKleen73 said:
I am built better for pushing down I think. Dips have always been good to me. As to where heavy ohp has side lined me a few times.
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Hyde said:
That’s interesting because we both have long arms but like I said dips are rough and no ohp has ever jacked my shoulders really (back is another story).
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Same here. OHP feels "wrong" to me. Doing them seated on a machine with moderate weights, just to include them.
 
I really think a lot of it has to do with joint structures and clavicle length. I have relatively narrow clavicles. As big as I am, I always hear Man you’re thick! But I don’t get the wide shoulder comments even though my shoulders are decent for my size at a minimum.
 
hairygrandpa said:
Same here. OHP feels "wrong" to me. Doing them seated on a machine with moderate weights, just to include them.
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It feels good to me but to rpe8 only that way I don’t ever have to worry about losing control. It’s just a very precarious position to be fatigued or suddenly reaching momentary failure.
 
MrKleen73 said:
It feels good to me but to rpe8 only that way I don’t ever have to worry about losing control. It’s just a very precarious position to be fatigued or suddenly reaching momentary failure.
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You mean with hundreds of pounds directly over your skull? Yeah that’s a bad place to lose it
 
Hyde said:
You mean with hundreds of pounds directly over your skull? Yeah that’s a bad place to lose it
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Lmao I know right! More so that it is easy to tweak something in that position even if you can correct it.

At the Papa Roach concert at a small venue should be awesome they are so good live!
 
I didn’t mention but I went to the gym yesterday. Hit an all compound full body.

Leg press warm ups 4 plates and 8 plates x rpe7, work sets 12p x10, 14p x10, 16p x10 - was kind of a test of loading my hamstring and I think it went well. Used tempo to make harder too.

Isolateral Incline Bench 90 per side x rpe8, 115x rpe9, 140x failure

Seated rows - 2 warm ups 4 work sets from 220 - 280 to an rpe9.

I intended to carb load massively but didn’t work out that way so today I had pizza and cheesecake. :)
 
NICE!!! I finally woke up full after a carb load. I went with a carb and fat load hoping that I could push it as the last two refeeds didn't do squat to fill me back up.

I think I am right at the edge of spill over, just full as a tick but not puffy. My arm size is probably 1/2-3/4 difference. My arms are one of the first things to lose size when I cut carbs out, and they make some of the most noticeable gains when I get back on. I didn't weigh myself today but my guess would be somewhere around 208-210 as far as body weight. Maybe even higher.

Total estimated tally for the weekend

1 cupcake, 1 small piece lasagna, ribeye with steak fries, 3 double rye whiskey on the rocks, shake 70p, 2f, 26c, pop tarts 5p, 14f, 68c - as you can see not a very good carb up at all. I was expecting to have a lot more carbs early in the day at this Gender Reveal party but they didn't start feeding us until way late so I didn't break my fast until like 2:30... Estimated carb intake maybe 200g

Sunday - time to correct the problem - 6/8 of a large double chicken, double canadian bacon, jalapeno and roma tomato pizza from papa johns, 4 bread sticks, 1 bag of Peanut M&Ms, 1 LARGE piece of Turtle Cheese Cake from House of Pies, my Step Mother bought it for JoAnn since it is her favorite.

Pizza Macros - 6 pieces 102p, 60f, 228c - 2070 calories
Turtle Cheese Cake - 10p, 38f, 60c - 622 calories
Share Bag of Peanut M&M's - 10p, 26f, 60c - 514 calories

122p, 124f, 348c = 2996

I can definitely squeeze more in but I fell asleep during the day yesterday and missed about 3 good hours of feeding opps. Either way like I said I woke up nice and full but not spilled over. Very happy about that.
 
Sounds awesome. I need to fast some day this week and then smash on this bottle of cheesecake hazelnut spread I picked up. With KFC.

Too bad I apparently believe IIFYM stands for If It Fits in Your Mouth...because that’s how I apply it to diet
 
Hyde said:
Sounds awesome. I need to fast some day this week and then smash on this bottle of cheesecake hazelnut spread I picked up. With KFC.

Too bad I apparently believe IIFYM stands for If It Fits in Your Mouth...because that’s how I apply it to diet
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Haha, it is very easy to accidentally do that. What most people don't realize is that following a true IIFYM protocol requires more active tracking than just following a basic meal plan.

People doing IIFYM or even CBL, can do really well as long as macros and caloric balance are met. However you have to track closely with them because it is so easy to accidentally go over with the types of foods often eaten on those diets.

I just got back in from a 45 minute bike ride. I joined B-Cycle Houston, for $9.99 a month I can rent a bike as many times as I want here in downtown. Beat the heck out of my walks, in both enjoyment and activity levels. I think I will keep this up, if I can do at least 2-3 rides a week that will be all the extra cardio I need.
 
Also, I am very excited! I get to go pick up my boy tonight! He has been at obedience school for 15 days now. So hoping to see a much better behaved dog. Not that he wasn't before, but he is still puppy enough that obedience training should really make a difference. Most importantly just focusing on me when he gets excited instead of focusing on whatever he is really excited about.

Will do the learning class tonight and then I have to teach everyone at the house how to work with him so he will listen to everyone and not just me.
 
This was about an hour into eating pizza yesterday, you can see I was already filling out. My arms and chest almost look like they are pumped!

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A weekend filled with food, sounds like a Great Weekend!!
 
Excited, I got to pick my dog up from obedience school tonight. He has been greatly missed! He lost some weight, must have been sad without me around. The lady at the training center was surprised at our bond when I took the leash he just stared at me to follow my lead immediately. She was like "Oh My God he adores you! Look at the way he looks at you, he really loves you a lot!"

Well yeah! He's my dude!!!
 
A boy and his dog are inseparable!
 
Hyde said:
You have definitely lost fat, I can see it in your face looking slimmer even without the beard!
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Thanks I feel the same way too. I am starting to notice the top and bottom line of my top set of abs when just standing around relaxed. I think I will push cardio this next 10 days a little more than usual just to see what I can do to be even sharper on the 25th.

Joining the bike share downtown allows me to make better use of my 90 minute lunch. Lots of little hills around the bayou to ride and only 3 gears. A few times yesterday I found myself having to push pretty hard to keep a decent pace up the hills. Hopefully a few rides over the next little bit will get me squared away.


kenpoengineer said:
A boy and his dog are inseparable!
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Amen, you know I had one dog for 16 years and she passed in a horrible way and it broke me. For a while the family would have dogs but I just couldn't fall for them. When one I was bonded to ran away, scared by the fireworks a couple years ago it broke me. Not because he was gone I mean that for sure, but because I loved him but had never given my heart to him like I should have. So when I found Wraith and got him I decided he would have my heart from the moment I held him, and would doat over him and love him the way Master and his dog should be. I have gotten so much out of having him this past year, and can't imagine much I wouldn't do for him.

He lost 15lbs while he was gone!!! They said he ate what they considered a lot but he is a grazer and I told them he downs 8-12 cups of food a day... I doubt they gave him more than 6-8 tops. I am sure he was stressed out and missing the hell out of us on top of being worked with a lot. He almost looks like he is 9 months again but he will gain that back as quickly as he lost it. I already saw a lot of food disappear last night!
 
MrKleen73 said:
Thanks I feel the same way too. I am starting to notice the top and bottom line of my top set of abs when just standing around relaxed. I think I will push cardio this next 10 days a little more than usual just to see what I can do to be even sharper on the 25th.

Joining the bike share downtown allows me to make better use of my 90 minute lunch. Lots of little hills around the bayou to ride and only 3 gears. A few times yesterday I found myself having to push pretty hard to keep a decent pace up the hills. Hopefully a few rides over the next little bit will get me squared away.


Amen, you know I had one dog for 16 years and she passed in a horrible way and it broke me. For a while the family would have dogs but I just couldn't fall for them. When one I was bonded to ran away, scared by the fireworks a couple years ago it broke me. Not because he was gone I mean that for sure, but because I loved him but had never given my heart to him like I should have. So when I found Wraith and got him I decided he would have my heart from the moment I held him, and would doat over him and love him the way Master and his dog should be. I have gotten so much out of having him this past year, and can't imagine much I wouldn't do for him.

He lost 15lbs while he was gone!!! They said he ate what they considered a lot but he is a grazer and I told them he downs 8-12 cups of food a day... I doubt they gave him more than 6-8 tops. I am sure he was stressed out and missing the hell out of us on top of being worked with a lot. He almost looks like he is 9 months again but he will gain that back as quickly as he lost it. I already saw a lot of food disappear last night!
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Our dog wont eat when we arent there... when she gets stressed out she wont eat either and she lost a ton of weight when she first moved down to my house because we couldn't figure out what to dow ith her during the day at work and she HATED the basement (came to discover she assumed we were in the house the whole time and that's why she freaked out down there)... on top of that she had a thyroid issue so meds + just leaving her in the house (so she could see us leave) she gained back all her weight and was fine... now we struggle to get her up off the couch haha.

Dogs are worse than teenage girlfriends after a bad breakup when it comes to bad eating haha
 
Here are some pics I took earlier to see where I am.

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Dang!!!! I posted that from my phone I had no clue they were going to be that big! LOL

I am thinking I have another 5 maybe 10lbs I want to lose. Again, it is about the aesthetics, once the extra fat below my chest is small enough to not bother me, and then I am there!!!!
 
You got a great start! You still using the Var ??
 
Rocket3015 said:
You got a great start! You still using the Var ??
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Yes, I have about 3 weeks left @ 40mg a night, but will more than likely add in some DMZ and Epistane once it is gone to finish out the challenge. I have a bottle of each that have already been opened that don't have enough for a cycle in either of them but enough to Frankenstien a cycle out of for the last 3 weeks worth of the challenge. If so just from looking it will be along the lines of 15mg DMZ and 30mg Epistane, but it is the OL Epistane so that is pretty mild...
 
I don’t think you have been this conditioned in the near 6 years I’ve been on this board - looking great.

Honestly with your training age you probably won’t want more than 30mg Epistane. I literally had to stop it last year like 2 weeks in. The aches just weren’t worth it.

DMZ is great.
 
Hyde said:
I don’t think you have been this conditioned in the near 6 years I’ve been on this board - looking great.

Honestly with your training age you probably won’t want more than 30mg Epistane. I literally had to stop it last year like 2 weeks in. The aches just weren’t worth it.

DMZ is great.
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I was a bit leaner in my avatar which was 2 years ago but yeah it has been a while. I lost a lot of motivation after my PL meet when my knee and shoulder got hurt right after it. Injuries made my training not fun and when training isn't fun I am not as apt to do it or keep my diet in check.

Oh if it were LGI or something that was dosed correctly, but I have been of the opinion that OL's designers were severely under dosed by about half...
By that I mean I could run 60mg of Epistane and not feel it or get anywhere near as much out of it as 30 the previous times. I found the same to be true with their DMZ. I understand there are testing things that show purity from them but I don't know that they tested the amount per dose.

Either way it has been my experience that they seem to be under dosed which is why I say I expect to need around 30. If I had enough DMZ to just run that I would but I only have about 20 caps of it.

I did not lift last night. My daughter came and asked if we could go for a bike ride. So we rode for an hour and had a good time. Pushed the pace a few times in the middle. When I got home I had to do my dog training I have to do it daily for a little while to set cement the training in. So I really didn't have a chance to lift. It's okay, I am cutting right now and I am sure that got me closer to my goal.

I won't be able to lift tonight, I am at work until about 9:00. I am going to go out for lunch in a bit and exercise, see if I can find somewhere to do pull ups and push ups, and maybe do some bike sprints. Anything to provide a little stimulation for protein synthesis.
 
I have seen great power off OL DMZ from 2014 at just 30mg. 45mg is about all I can even handle. Their Trenavar at 150-180 is very potent.

I have never had a single thing from them that I perceived to be off the mark. I do believe people reported there was some initial batch of Dermatren that was bad tho. And I never used their Epistane.
 
Hyde said:
I have seen great power off OL DMZ from 2014 at just 30mg. 45mg is about all I can even handle. Their Trenavar at 150-180 is very potent.

I have never had a single thing from them that I perceived to be off the mark. I do believe people reported there was some initial batch of Dermatren that was bad tho. And I never used their Epistane.
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Yeah I use their products too, and the only thing I ran into was DMZ and Epistane that just didn't feel right and others running at 60 weren't making the gains expected running 60. Could have just been bad batches but even while repping for them I found myself trying to explain to people why they were not getting what they expected running @ 60mg a day out of those 2 in particular. Of course it could just be that once you go over 30 on either of these the only thing you are doing is increasing side effects.

I don't mean it as a knock against the company as I have had so many great experiences with their products. However there were definitely some perceived potency concerns a while back with their Epi and DMZ. It may have been some bad batches or something but there were a few logs where us reps at the time had to keep justifying things to the consumers in logs and PM's.

I have had great experiences with their Trenavar, and the Mechabol they had, all the SARMS or secretatogues have been G2G.... Natty products are great too.
 
I still use their TUDCA. That new Suppremacy.com has a buy 2 get 1 free for $116 shipped on it (even with the sale coupon not working), but I wanted to use PayPal and the option wasn’t coming up for it so I am holding off. But that’s $38/30g bottle.
 
Hyde said:
I still use their TUDCA. That new Suppremacy.com has a buy 2 get 1 free for $116 shipped on it (even with the sale coupon not working), but I wanted to use PayPal and the option wasn’t coming up for it so I am holding off. But that’s $38/30g bottle.
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Yeah that is pretty good! I have been using Gun Show Supplements Clear it has 22.5g of both tudca and NAC in a 90 count bottle for $49 which isn't too bad for both but that OL Deal is better.
 
MrKleen73 said:
Yeah that is pretty good! I have been using Gun Show Supplements Clear it has 22.5g of both tudca and NAC in a 90 count bottle for $49 which isn't too bad for both but that OL Deal is better.
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Every Black Friday Swanson has a massive sale, 30% off everything I believe and free shipping. I pick up a year’s supply of NAC, D3, magnesium, ALA then. They have a huge selection.
 
Hyde said:
Every Black Friday Swanson has a massive sale, 30% off everything I believe and free shipping. I pick up a year’s supply of NAC, D3, magnesium, ALA then. They have a huge selection.
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Swanson Vitamins are legit! I have been using them for years for things. Thanks for telling me about that sale. Sometimes I caught sales and sometimes I just went and ordered when I needed something. I will have to make a big purchase on some of my staples this year.

I was up and running all day yesterday so I know I expended a lot more energy than normal.

Food intake totaled about 150g protein and 100-110 grams fat and 35g carbs. Keeping intake nice and low on days I am not exercising at all.

I seem to look a tiny bit leaner every day now so that is nice. I am thinking of adding some more calories in. Also contemplating adding in Trenavar @ 90-120mg a day but not sure. If I do that I probably wont add in anything else, just finish out on the Trenavar once the Var is gone. Only thing is I worry about getting too testy on the trenavar. I know it is great for cutting though...
 
Trenavar is my favorite steroid I’ve ever used, but I have to caution I literally had every trenbolone side (except cough, which is injection only). 120-210mg/day over 8 weeks but sides present throughout. Sweats when eating carbs (or really all the time), aggression, steel libido, hard to finish but awesome when you do, easily winded, acne, Ralox or Torem needed, devastating power. It makes you a testy, metabolic furnace.

It will jack your hematocrit up. Give blood prior and stick to 6 weeks if you want to minimize kidney strain.
 
Hyde said:
Trenavar is my favorite steroid I’ve ever used, but I have to caution I literally had every trenbolone side (except cough, which is injection only). 120-210mg/day over 8 weeks but sides present throughout. Sweats when eating carbs (or really all the time), aggression, steel libido, hard to finish but awesome when you do, easily winded, acne, Ralox or Torem needed, devastating power. It makes you a testy, metabolic furnace.

It will jack your hematocrit up. Give blood prior and stick to 6 weeks if you want to minimize kidney strain.
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See a lot of those are why I was thinking maybe not right now. I need to check my hematocrit levels before doing so anyway. Man 210 a day huh... WHEW!
 
My hematocrit levels are naturally high and I can't give blood so I need to be careful, I do sometime have to go for a therapeutic phlebotomy but they cost $200.00 a pop !!
 
Rocket3015 said:
My hematocrit levels are naturally high and I can't give blood so I need to be careful, I do sometime have to go for a therapeutic phlebotomy but they cost $200.00 a pop !!
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Why can't you donate? I donate at Gulf Coast Blood Center and they do an exception for people with secondary polycythemia or whatever it is called when your HCT levels get high from TRT. You may want to re-check back into it and see if they have the same exception. I had to get my doctor to fill out there form for Therapuetic phebotomy, but since they can use my blood since it is healthy and full of iron they do not charge me. I juist can't donate if my hematocrit is over 38.

You might want to check with them, or check with whatever other blood bank you might have around.
 
Mine they can't use do to a childhood illness
 
Rocket3015 said:
Mine they can't use do to a childhood illness
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You can buy those blood letting bags and do it yourself... I am not that dedicated but I know of guys who do that.
 
MrKleen73 said:
You can buy those blood letting bags and do it yourself... I am not that dedicated but I know of guys who do that.
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I don't think I could do that, I may have to make friends with a nurse.
 
Rocket3015 said:
I don't think I could do that, I may have to make friends with a nurse.
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If someone could show me how properly I could but not without some training. I would be afraid of accidentally spraying blood or something worse.
 
MrKleen73 said:
See a lot of those are why I was thinking maybe not right now. I need to check my hematocrit levels before doing so anyway. Man 210 a day huh... WHEW!
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People underdose tvar massively. If it’s 25% conversion to trenbolone 200mg is about 50mg tren/day, or 350/wk. Snags was running 300/day with 80mg Epistane when he tried for his pro card. I spent most of the cycle averaging 150 though, and 210 was only week of comp.

Rocket3015 said:
I don't think I could do that, I may have to make friends with a nurse.
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I would definitely be squeamish, but I know Cgkone does his over a rusty bucket in his backyard (srs) and uses it in his garden soil.
 
MrKleen73 said:
If someone could show me how properly I could but not without some training. I would be afraid of accidentally spraying blood or something worse.
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The blood bag does all the work. Once the needle is in, blood starts filling up the bag.
It does get messy wen u pull the needle out. It is a big hole. 5 minutes exactly seems to be dead on a pint.
 
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