KLEEN - STRONG BODY STRONG MIND!
- Thread starter MrKleen73
- Start date
christ83189
Well-known member
Yeah that's probably where im sitting for 1rm right now. I recently hit 325 but my butt came off the bench but ive been working on that and last week hit 300x3 without my butt coming off the bench. So i still feel like im improving steadily. Maybe ill see how many reps i can get with 225 sometime soon
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christ83189
Well-known member
Ive always wanted to hit 30+ reps with 225 like the guys at the nfl combine lol
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christ83189
Well-known member
I gave up on incline bench. I got to the point where i could get 225x5 recently and then my shoulder (which has always given me trouble with incline bench for some reason) started acting up again and now it hurts if i put anything more than 135 on. Idk if im gonna keep working on it or just forget about it and substitute
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Hyde
Legend
Need to look into some shoulder mobility routines like Ys & Ts & Cuban presses and simple band stretches. Hammering that 3-5x/wk could make a big difference. And you may need tissue work. But if you have chronic pain in general beyond that, you should get an MRI reviewed by a sports medicine specialist. But it could just be a mobility issue easily remedied with some YouTube vids and a lacrosse ball over a couple months.
booneman77
Legend
this is what I need to do... always with the nagging shoulder stuff on one side for me... I just never am consistent with the prehab stuff and it bites me every time.
MrKleen73
Legend
Oh I was stoked about it, especially after working up to 275x3 on the speed work.
Yeah but you're dead sexy!
Yeah that is good stuff too!!!!
I don't even have a guess what I might be able to bench at this point. Had I gone to failure I had 1 maybe 2 reps left in me. So would have to put that in a 1RM calculator to get an estimate.
Yeah they didn't like us all going and buying all of that on that one deal did they?
Go in on a day you are feeling good, hit up a few speed sets @3 reps per and maybe work up to 245-255 then drop it back to 225 rest 3-4 minutes and then go for it! The speed sets going up over your work set weight will potentiate your nervous system making it feel lighter to you when you go back down to 225.
Would be very cool.
Just maybe!
Try DB Incline @ 30 degree incline and see if that doesn't treat your shoulder a little better. Also try holding the DB kind of diagonal IE in between neutral and pronated this can often keep a lot of the pressure off of the shoulder.
This is the story of my life! I get healed start feeling good again, slack off on mobility and proper warm ups, get an ache remember I need to do mobility / recovery work... Do recovery work, feel better, lay off of recovery work, get injured and repeat!!!!
Maybe one of these days I will find a way to prioritize the "need to do stuff" over the "stuff I want to do" so that I can keep doing the things I want to for much longer!!!
LiveToLift
Legend
I have to admit Kleen you looked like a total beefcake in that pic you got with your daughter over the weekend! Beast mode engaged as expected. Way to stick with it and kill that shizz as expected!
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Cgkone
Well-known member
Band work and GH fixed my shoulder.
Also no bench for 4 months.
It was miserable but I'm glad I did it.
Now I need to stay on the prehab and religiously deload.
I get on a roll and forget to deload and BOOM shoulder impingement.
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MrKleen73
Legend
Thanks Brother that means a lot!
My last issue was rotator cuff inflammation and I had to stop flat bench for months. I went to pushups and ring pushups to rebuild stability and try to incorporate rings into at least one workout a week. This last pressing session was the best by far since then.
Tonight was a pull session and a bike ride for cardio.
Pull ups - x3, x3, x3, x3, x20, x10, x6 for a total of 36, pretty good for being a little heavier this week.
BB Bent Over Row - 135x3, x3, 225x14, x10, x7 total 31 reps
Reverse BB curls - 45x fail x 3 sets
BB Curls 45x max reps x 3 sets
Wide Grip Upright Rows - 65x max reps x 3 sets
Went and got Trinity and rode bikes for about 45 minutes.Trinity made me proud a young lady had a blow out and I stopped and put the bike in the grass and changed her tire. Trinity asked me if she could help me too. So we did it together and i could tell she was really enjoying being helpful!
When we got home we had some prime rib with green beans and Brussels sprouts for dinner.
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Attachments
Rocket3015
Legend
I am a member of That Bad Shoulder Club, I blame Rear Shoulder Presses from 20 years ago!!
booneman77
Legend
I'm not sure if I feel worse for trinity or the poor kid who first tries to date her haha... Poor girl is gonna be single until she goes away for college with you standing next to her like that
Cgkone
Well-known member
MrKleen73
Legend
Haha! Good it is working as planned then!!!!I'm not sure if I feel worse for trinity or the poor kid who first tries to date her haha... Poor girl is gonna be single until she goes away for college with you standing next to her like that
I was confused at first, lol. No I was actually flat as a pancake at that point, hadn't had any carbs in a week and and had been walking around for a couple hours. With some carbs and a pump I look almost twice my size.
Cgkone
Well-known member
Impressive because you looked yolked up in that pic
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Hyde
Legend
Looking terrific man - you really smashed your goal dead on!
I’m glad you completed something that was important to you. My bp last night was the same or better than before I started this cycle a month ago, so I expect on just 40mg of Var with all the cardio and bf loss you are even healthier now than then too.
I’m glad you completed something that was important to you. My bp last night was the same or better than before I started this cycle a month ago, so I expect on just 40mg of Var with all the cardio and bf loss you are even healthier now than then too.
MrKleen73
Legend
Thanks Brother! I have been working on getting those 3D Delts, lots of side and rear delt work. Mostly pump sets to failure or partials. Seems like they have been responding pretty well to it.
You know it. Thanks!
Thanks, I am really happy with how things are going right now. Even with the higher carbs for 4 days I am back down as lean as before but looking more full. Training is going well too.
I know my BP was 122/80 a week ago so that is definitely a little better. I am also not snoring anywhere near as much. We did blood work at work last week and my HDL is a little lower than I want it but that will recover more after the cycle is over. I dropped my test down too low for a bit and that seems to have dropped estro into a lower range messing with the lipids more. Bumped test back up to 120mg per week this week to see if that gets me in a better position as well.
Good news is that due to the diet I have been following articular and systematic inflammation should be relatively low and that to me is more important than higher cholesterol levels where CVD is concerned.
However I am increasing fish oils and might add in some niacin at night to help bring the HDL up a little. Actually, my RAT has some injection based SR9009 he hasn't finished that would probably really help with that. I think I might add in about 10mg a day and see if that helps to correct it. Seems like the TD was at about 50% absorption rate so 10mg should be about equal too 20mg of TD SR9009. I had much better results with the TD SR9009 than the Cardarine that I have run at 20 and 21 a day.
Rocket3015
Legend
I'm not sure if I feel worse for trinity or the poor kid who first tries to date her haha... Poor girl is gonna be single until she goes away for college with you standing next to her like that
As a father of two daughters..........Nice Work !!!
MrKleen73
Legend
Thanks!! Gotta be intimidating!!!
Hmmm, now that is an idea. I have used abliderate, what was your opinion of OL UK Super-7 caps in comparison or have you run them yet?
My only worry is that inflammation could become an issue lowering cortisol. I got that there degenerative arthritis and have to be careful with some of the cortisol products.
Hyde
Legend
I have run neither but just picked up a couple bottles of the Evomuse rub since there was a fat discount on Cinco De Mayo (for whatever reason). I think the OL stuff is a very convenient way to go though for similar pricing - they claim to have some super oral delivery matrix that makes it comparable to the availability of the TD.
Being on 11KT suppressing cortisol for 8+ weeks plus the stress of PCT; I absolutely will have to do something to control that rebound to keep from porking up.
LiveToLift
Legend
That's the one! You have a beautiful family brother and I can't say enough about how much respect I have for a great father and family guy. All that aside you are one beefy sexy mofo! No homo.... or do I really mean full homo? Lol
Rocket3015
Legend
Steak looks really good !!
MrKleen73
Legend
Well hopefully full homo you sexy mofo!
Thanks regarding the family and parenting. It's the most important job I have and I love doing it!
Thanks, it was a perfect medium rare too! I was full when I finished that!
MrKleen73
Legend
Oh my... I just got sick out of nowhere... stomach just said nope everything has to go!!!! Hopefully this is food related and not a bug I don't want it messing up my weekend. I am going to head to the house and lay down see if i can sleep this crap off! At least if I can't eat I should be leaner for my pics tomorrow... LOL Gotta look for the silver lining right!!!
kenpoengineer
Well-known member
Some flu bug is going around. Feel better.
booneman77
Legend
Throwing up is the easiest way to lean out
The Ol Victoria’s Secret diet haha
MrKleen73
Legend
Haha! It sure did the trick!Throwing up is the easiest way to lean out
Feeling better today so thinking it was something I ate or just a 24 hour bug, seems a few people at my work have had a bout of this and it has only lasted a day or two.
Haha!
I did manage to get down and keep down about 8 oz of sirloin and 5 corn tortillas last night. Along with about 4 oz of cheese before bed.
I was surprised by my weight this morning at 201.5 that is 5-6lbs since starting this thing. I am definitely flat and depleted right now, but looking pretty good. Definitely happy with my progress thus far!!! So here is what I am looking like this morning.
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I plan on getting a lift in later today. I am about to start eating carbs to get loaded up for the day. Not going to try it all after my workout this time. See how well that goes for digestion.
Rocket3015
Legend
Vascularity has increased
MrKleen73
Legend
Definitely, my left shoulder and upper pec has some visible at all times now even when flat and depleted like in these. Plus the fat under my pecs is finally starting to shrink faster!!!!!! Then the inside of my biceps get veiny when I have a pump too. Curious how big they will be in the morning after 600-700g grams of carbs today.
Okay I am getting ready to go drop the daughter off at a birthday party and then crush the gym.
booneman77
Legend
man, your abs always make me jealous... theyre so thick you can see them no matter what bf% your're at! And when you get even the slightest bit lean they POP!
christ83189
Well-known member
This was the leanest id ever been in my life (around 2 years ago) and still i had to flex really hard to have actual visible abs. Super frustrating lolInvalid Link RemovedInvalid Link Removed
christ83189
Well-known member
I cant see pictures on here but seriously i want to have thick abs that poke through before im like killing myself by diet. I cant have abs and be content ever. If i have abs you can bet your ass i was miserable for a while for them to be there lol
Rocket3015
Legend
I have think you really have to work the abs like any other muscle build them up in size and thickness and they will show even with a little higher level of body fat.
christ83189
Well-known member
Thats only problem... I really never can find time to hit em. Maybe i should start. Dang it. I hate working abs
MrKleen73
Legend
Well yes and no. The abdominal wall is crossed with bands of connective tissue which creates the 6 pack. Genetics kind of dictates how deeply set in the connective tissue is. The deeper they are the deeper the lines between your abs are. However if your connectivie tissue is much closer to the surface then the abdominal wall will look flat even as the muscle thickens, because the whole muscle grows thicker but the connective tissue doesn't cut deeper into the muscle..
Look up what Meadows had to do to get his abs to finally build and separate. He had a very flat stomach like you and started doing something different and they improved a lot.
However if you want to build your abs to grow you must follow a progressive overload with them. You need to push for growth by consistently using more and more weight. None of the super high rep stuff. Train for hypertrophy.
Beleive it or not I haven't done any direct ab work at all in the last couple months. Genetics and years of heavy lifting have my abs very well developed so all I need to do to get them looking good is lean out.
You are definitely leaner than me right now though. My abs would look pretty crazy if I were at your body fat level right now.
Rocket3015
Legend
From experience I have been fairly lean before but I never had abs this I starting making them a priority. Just my 2 cents (which is over priced)
MrKleen73
Legend
Oh I know they can definitely improve but most of the time the improvement has to do with level of leanness or trained and untrained. However some people simply don't have the lines even lean enough to see veins. The old wrestler Chris Benoit was like that, so was John Meadows. Although like I said John found a way to improve his slightly.
As you can see both are lean enough you can see veins in their abdomen but hardly any abs at all. Some just don't have much separating them. Like Meadows his abdominal is obviously thick but the connective tissue is on the surface.
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christ83189
Well-known member
Yeah i find that crazy cause i got veins in my abdomen too but my abs just dont pop lol. Even now with the lower belly fat i do have, i still have veins in my abdomen. They dont show up on the camera too well but they're there
MrKleen73
Legend
On target to hit another 400g of carbs today. I have intentionally kept fats pretty low. Protein will be in my usual 150-250 range. I am about to go out and light up the pit to seer these sirloin fajitas I have in slow cooking via sous vide. So tender and juicy!!!
I just did a straight up dead lift session worked up to 405x10, 405x7, 405x3, 405x3, 405x3,405x3 - Was only willing to work to an RPE8 my foot, knee, and hip are still a little off. I think I am going to go to a podiatrist to see if I haven't caused a stress fracture, or torn or pulled something in my foot. That and a chiro for the hip alignment, my hip isn't hurting, but my gate is off and not sure if coming from the hip, or the foot that is hurting. It is sore across the bottom like plantar fasciaitis, however it is spelled. More worrisome to me is the fact that on the top side of it, it often stings or burns too like maybe I tore or pulled something there. Either way the adjustment to my gate is putting stress on my knee so I just don't feel safe going to the point of struggling with a weight right now. All sets were done with a strong but controlled pull with a lot of attention to perfect form.
It was so hot out there that I decided that was all I needed for the day. I may sneak out shortly for an all out set of pull ups or something...
I am about to dose my Blue Sugar and then wait a bit to crush some grub down!!!! Will likely finish the night off with a caramel chocolate sundae made with Blue Bell No sugar added vanilla. It is soooo good.
I just did a straight up dead lift session worked up to 405x10, 405x7, 405x3, 405x3, 405x3,405x3 - Was only willing to work to an RPE8 my foot, knee, and hip are still a little off. I think I am going to go to a podiatrist to see if I haven't caused a stress fracture, or torn or pulled something in my foot. That and a chiro for the hip alignment, my hip isn't hurting, but my gate is off and not sure if coming from the hip, or the foot that is hurting. It is sore across the bottom like plantar fasciaitis, however it is spelled. More worrisome to me is the fact that on the top side of it, it often stings or burns too like maybe I tore or pulled something there. Either way the adjustment to my gate is putting stress on my knee so I just don't feel safe going to the point of struggling with a weight right now. All sets were done with a strong but controlled pull with a lot of attention to perfect form.
It was so hot out there that I decided that was all I needed for the day. I may sneak out shortly for an all out set of pull ups or something...
I am about to dose my Blue Sugar and then wait a bit to crush some grub down!!!! Will likely finish the night off with a caramel chocolate sundae made with Blue Bell No sugar added vanilla. It is soooo good.
Rocket3015
Legend
20 pull ups = Respect!
SkRaw85
Legend
Earning those proteins!
MrKleen73
Legend
Thanks!!! That was actually a 3 set total PR. Up until now my highest rep total in 3 sets was 37!
Dang straight. It didn't really sit well with me that I had stopped ealier but those deads really took a lot out of me. I am really feeling them today. Not in DOMS just that aching feeling when you lift a heavy weight for a lot of reps. Had been about a month since I deadlifted due to the hip and hamstring and 405 for that much volume was just brutal on me.
Woke up this morning looking nice and full, no real bloat to speak of. Still having to baby the legs, and feel like am losing a little size there. It may just be in my head, and only lost a little fat. Legs are absolutely ripped and vascular though. Not a muscle on them that you can't see clearly defined.
Today is a cardio and or mobility day. I will likely go ride at lunch then may go for a 2nd ride with my daughter, or just do some mobility drills when I get home.