KLEEN - STRONG BODY STRONG MIND!

[MrKleen73]

Looks like a strong session !!

Thanks, I wanted to get some good work in and also deplete myself a bit further. I did not replenish carbs post workout either. Kept the whole day low carb. I will probably just chill and rest tonight. May do some lighter pump work and start bringing in some carbs tonight to add a little volume for the final pics this weekend. Might go for a bike ride or something.

Post Workout Meal / Dinner last night was 8 chicken wings, and 60 grams of isolate mixed in 2 cups of milk.

I can feel yesterdays workout in my yoke and lower back already. Legs have that exhausted feeling from being worked but not soreness yet. I am really looking forward to getting some carbs in me to really kick off some nice recovery. I might just start slowly bringing them in today rather than waiting until tonight and blasting myself with carbs.

I am noticing now that I probably should have stuck with the Carb Night Solution if I wanted to be lean enough by the end to not have any fat under my chest. I am close but I am also okay with getting there over time from where I am now.

 

[HokiePride]

Yeah i hit 315 on it and now i want 405 lol kinda wondering whats gonna come first 405 bench or 405 front squat lol

Need to add front squats to regimen. That’s strong lift.

 

[MrKleen73]

Need to add front squats to regimen. That’s strong lift.

I bet you wouldn't even need to grip the bar big guy! Just step under it and hold your arms out in front of you and you have a massive shelf of mass will keep the bar in place!

 

[Hyde]

I bet you wouldn't even need to grip the bar big guy! Just step under it and hold your arms out in front of you and you have a massive shelf of mass will keep the bar in place!

Our old group lead called those Frankenstein squats, and they are decidedly tougher than a regular Frontsquat - you don’t get to stabilize with the lats to nearly the same degree. We all did them, and all hated them

 

[MrKleen73]

Our old group lead called those Frankenstein squats, and they are decidedly tougher than a regular Frontsquat - you don’t get to stabilize with the lats to nearly the same degree. We all did them, and all hated them

Yeah I have done them too, but I imagine they would be more comfortable on him. Definitely not easier though as you said Lat engagement in that requires very strong mind muscle connection.

 

[Rocket3015]

I just can't hold onto the bar for front squats, I'm sure I could learn ??

 

[christ83189]

I just can't hold onto the bar for front squats, I'm sure I could learn ??

It takes some getting used to

 

[hairygrandpa]

I just can't hold onto the bar for front squats, I'm sure I could learn ??

Cross your hands and place the bar on your upper arms. Cant hold the bar the conventional way either.

 

[Hyde]

Cross your hands and place the bar on your upper arms. Cant hold the bar the conventional way either.

This is how I do them. Derek Kendall FRONTSQUAT 832lbs that way in Chicago training with the Lilliebridges; that was good enough for me!

 

[Rocket3015]

I may give them a try if my knee ever feels better!!

 

[MrKleen73]

I just can't hold onto the bar for front squats, I'm sure I could learn ??

Yeah and even if not you can use wrist straps to help hold the bar in place.

It takes some getting used to

Yeah no matter what grip you use!

Cross your hands and place the bar on your upper arms. Cant hold the bar the conventional way either.

I used to not be able to do them until I realized my arms were out way too wide. I assumed I needed a wider grip and it just cranks on the wrists, elbows and shoulders if too wide. I had to learn that way though because the way my clavicles are the bar sits directly on the collar bone and ACP when doing them as this pic illustrates instead of on the more meaty shelf.

This is how I do them. Derek Kendall FRONTSQUAT 832lbs that way in Chicago training with the Lilliebridges; that was good enough for me!

Yeah if you have the right build for them they don't put you in a really torched up position like the Olympic grip.

I may give them a try if my knee ever feels better!!

You would like them I bet. Sorry to hear about the knee still hurting. I am mostly avoiding pain but not training legs hard. I was happy to see my legs are doing okay in spite of it.

I took some depleted pics this morning and am carbing up to take some more pics in the morning for the contest. However I was happy to see this little sneak peak that my legs have held their size pretty well for having to train them so lightly and carefully the last 6 weeks... Oh and excited to see those veins coming up from the lower abdomen too!

 

[tyga tyga]

You got some wheels on you bro

 

[MrKleen73]

You got some wheels on you bro

Thanks Tyga!

 

[John Smeton]

I haven't puked in years, last time was when I got some bad PWO ..............

Yeah im very sketipcal now of many many pre workouts. I throw my bags of pre workouts out at both shows I competed in this year . I took one and got moody, overwhelmed and it was supposed to be 150 mgs caffeine, felt intense mood swings, uncontrollable. I could be wrong, maybe it was because I was my firsy day or two back from vacation i was adjusting and that the first time I took caffeine in in a while, or my diet. They could be all related. For the most part though I dont trust them because I dont know what exactly is in there. What I do trust is companies that are and do cGMP certified meaning Leading Edge quality control, where everything is tested prior to assembly and after. And/or companies that do third party testing using the best testing procedures.

Great effort in here Chris!! Your strength is not slipping I see, impressive!!

 

[kenpoengineer]

Loving the definition in your legs! Nice job brother!

 

[MrKleen73]

Yeah im very sketipcal now of many many pre workouts. I throw my bags of pre workouts out at both shows I competed in this year . I took one and got moody, overwhelmed and it was supposed to be 150 mgs caffeine, felt intense mood swings, uncontrollable. I could be wrong, maybe it was because I was my firsy day or two back from vacation i was adjusting and that the first time I took caffeine in in a while, or my diet. They could be all related. For the most part though I dont trust them because I dont know what exactly is in there. What I do trust is companies that are and do cGMP certified meaning Leading Edge quality control, where everything is tested prior to assembly and after. And/or companies that do third party testing using the best testing procedures.

Great effort in here Chris!! Your strength is not slipping I see, impressive!!

Thanks John! Yeah I have been sticking to cGMP places too.

Loving the definition in your legs! Nice job brother!

Thanks Mark!!!!

 

[MrKleen73]

Progress Pics!!!!

 

[Rocket3015]

Looking Very Good! Love The Wheels!!

 

[Hyde]

Looking Very Good! Love The Wheels!!

He may not be able to train them hard atm, but the work shows on them nonetheless!

 

[MrKleen73]

Looking Very Good! Love The Wheels!!

Thanks! Yeah I was happy to see them sticking around!

He may not be able to train them hard atm, but the work shows on them nonetheless!

Thanks, years and years of hard work, keeps them from dropping quickly, and I am really lucky to have a nice shape to them.

Man, I am looking huge today in my work shirt! After some relaxed eating on Sunday, I just had some borracho beans and rice yesterday with a little beef for dinner. Just to help push the other stuff from the weekend through. All of the salt and everything and 2 days removed from the massive carbload and I am looking like a magnificent mack truck! Arms and looking huge, shoulders full, the line separating my triceps and shoulders is like an inch deep today!!!

Going to do a "feel good" workout later tonight. Just kind of enjoy myself in the gym. No real focus kind of a pump / deload workout kind of week for me this week I think. Maybe a few body weight circuits for time If I end up wanting to push things.

 

[HokiePride]

Nice build, top to bottom. Proportional

 

[hairygrandpa]

Stop spinning in front of a mirror and come back here!

 

[MrKleen73]

Nice build, top to bottom. Proportional

Thanks Brother! I have always tried to maintain that, I don't want to be top or bottom heavy.

Stop spinning in front of a mirror and come back here!

But why!!!!!

I won't lie man I have been eating this week. With the holiday then being off with the wife and her not wanting me to really leave her side. Just kind of sitting and holding hands all day has been the main activity. That and eating things I shouldn't be. LOL However not in insane amounts.

I am paying attention to my physique at the same time and am going to go shopping for more lower carb fare for during the week. I plan on doing 3 workouts this weekend, an Upper Body Push Hybrid, Upper Body Pull Hybrid, and Lower Body Hypertrophy / Pump, no heavy loading on lower body yet just to avoid creating any further issues in my right side.

Work is calming down as of next week so I am going to try to get in to see a podiatrist and maybe a chiro...

 

[HIT4ME]

Great work man - impressive physique. Loads of dedication there.

 

[Hyde]

Great work man - impressive physique. Loads of dedication there.

LOADS

 

[MrKleen73]

Great work man - impressive physique. Loads of dedication there.

Damn Straight!

LOADS

Yep, a Load of dedication that could rival Peter North's!

 

[Hyde]

Damn Straight!


Yep, a Load of dedication that could rival Peter North's!

That’s an impressive amount to say the least!

 

[MrKleen73]

Hit up a hybrid upper body day yesterday kind of went in and felt out what felt good. Had a really good workout once I settled in on what I was working.

5 sets of pull ups
5 sets chest press
3 sets chin ups
3 sets shoulder press
3 sets Dips Machine
3 sets OH Triceps Ext
4 Sets Incline DB Curls
4 sets incline side raises

I also kind of touched up a bare minimum workout to follow along with. Will give me a little more structure in the training. and I can add in if I feel like it.

 

[Hyde]

Bet you were looking titanic after that one!

 

[Rocket3015]

Bet you were looking titanic after that one!

He always looks good !!

 

[MrKleen73]

Bet you were looking titanic after that one!

Oh yeah, like Silverback Big!

He always looks good !!

Thanks Rocket!

I am actually a little sore from that workout, which is surprising. Going to hit up a session tonight, will be the first of new workouts. Hoping to shorten them up quite a bit. Each workout will be somewhat full body. IE every muscle group may not be singled out but it will get worked in one way or another with each training session.

Here are some of the parameters real quick it is quite similar to the Fortified training protocols.

Load = 2-3 main exercises 1-2 work sets in the 8-12 rep range, 90-120 seconds rest
Upper Pull Focus - 3 upper body exercises 2 for pulling and 1 push
Upper Push Focus - 3 upper body exercises two push and 1 pull

Pump or BFR = 2-3 exercises 2 work sets in the 15-failure rep range - 30-60 seconds rest

1 Upper Body Load - Pull Focus, Lower Body Pump

2 Lower Body Load - Squat Focus, Upper body Pump

3 Full Body Muscle Round Template #1

4 Upper Body Load - Push Focus, Lower Body Pump

5 Lower Body Load - Dead Lift Focus, Upper body Pump

6 Full Body Muscle Rounds Template #2

The workouts are numbered so I can follow them whether I am doing 2 or 6 days of training a week. I can simply adjust frequency when I want based on how I am feeling or what is going on in life. Right now the main goal is 2 load days and a Muscle round day per week and anything extra is just icing on the cake.

I am going to start with as little volume as needed to make progress and only add more as needed. So at first my first work set will be kind of a working warm up to around an RPE7 and 2nd to failure, and on the ones with 2 exercises for same group will only be 1 work set. With my mind muscle connection and the frequency with the pump workouts and whatnot I think I can probably make some good progress with just 1 hard workset for each exercise and then just increase the intensity on the first work set as a way to increase volume.

 

[Hyde]

This style of training kind of reminds me of Dogg Crapp - fairly efficient and focusing on frequency over per session volume

 

[MrKleen73]

This style of training kind of reminds me of Dogg Crapp - fairly efficient and focusing on frequency over per session volume

Yes, Scott Stevenson talks about some of the similarities between the two and always beating the log book as well which is something both are big on.

I may end up using higher rep ranges than the 15-25 often used in Fortified for my pump work though. Some days just going for 1 set of 100-200 reps from full range all the way down to pulses. Not nailing down how I go about the load and pump stuff too much honestly was thinking the 2nd exercise for a body part may just get one workset with an RP just like a DC set or a myo rep set.

I figure with my body and joints right now this gives me a lot of opportunity for small inroads to progress while not tearing anything down too much at one time. Then I can push frequency to adjust overall volume, and just add in rest days as needed to keep connective tissue recovering.

I just need to start with less volume per workout first, then move frequency up gradually until I feel I need to make other adjustments to keep moving.

 

[Rocket3015]

I just pick things up and put them down..........

 

[MrKleen73]

I just pick things up and put them down..........

I really wish I could do that and get away with it. I just don't have the right mentality for that. I NEED something to tell me when to take the foot off the gas. If not I will keep it floored until something bad happens that forces me to slow down. I just love to push the training intensity too high, and my body happily follows along until it can't and things start hurting.

 

[Rocket3015]

I really wish I could do that and get away with it. I just don't have the right mentality for that. I NEED something to tell me when to take the foot off the gas. If not I will keep it floored until something bad happens that forces me to slow down. I just love to push the training intensity too high, and my body happily follows along until it can't and things start hurting.

With age come wisdom young grasshopper !!

 

[MrKleen73]

With age come wisdom young grasshopper !!

Yes, agreed, and my wisdom just comes in the form of loose programming. Still allowing room for instinctive training within the structure, but I need something that keeps me within some basic parameters while allowing me to push my intensity which is what I love. Loving it is part of why I keep doing it. So I have to figure out ways to keep the intensity in to keep the motivation levels high.

I don't know that I will ever be one of those guys who can dogmatically go in and train consistently just to maintain myself. That is a big part of why you will see me making a lot of challenges, or contests to keep things motivating for myself.

 

[Rocket3015]

Motivation is very important, you need to always be looking forward to your next workout. People often ask me how I can get up so early in the morning to work out, the truth is when I go to bed at night my last thought is "Only 6 hours till I get to train" I can't wait to get up !!

 

[christ83189]

Motivation is very important, you need to always be looking forward to your next workout. People often ask me how I can get up so early in the morning to work out, the truth is when I go to bed at night my last thought is "Only 6 hours till I get to train" I can't wait to get up !!

Seriously its the same for me. People think im crazy

 

[booneman77]

Seriously its the same for me. People think im crazy

count me into this club too... i'd rather not sleep than not train... I loathe off days even when I know I need them ha.

 

[hairygrandpa]

At my age I found out, I need way more rest (off) days than anticipated. Going 5 days a week, everything stalled -even on juice.
Now, doing body part splits, training 4 times a week (3 days split + 1 day auxiliary strengthening and feeder), strength is going way up again.
Well, age isn't just a number.

 

[MrKleen73]

Motivation is very important, you need to always be looking forward to your next workout. People often ask me how I can get up so early in the morning to work out, the truth is when I go to bed at night my last thought is "Only 6 hours till I get to train" I can't wait to get up !!

Oh I get like that when train in ways that cater to my enjoyment. When I have to hold back completely or just o through the motions is when I lose my motivation and or resolve.

Seriously its the same for me. People think im crazy

Especially when things are going really well in the gym!!!!

count me into this club too... i'd rather not sleep than not train... I loathe off days even when I know I need them ha.

I am not at this point, I love my off days just as much as my training days. Sometimes more, sometimes less. I am also naturally big and most of the people I know that hate taking days off are not naturally thick. I have always wondered if it had to do with missing days actually causing a reversion to previous size. I know that many guys take a week off and drop 5 lbs, if that were the case with me I don't think I would want to take days off either.

At my age I found out, I need way more rest (off) days than anticipated. Going 5 days a week, everything stalled -even on juice.
Now, doing body part splits, training 4 times a week (3 days split + 1 day auxiliary strengthening and feeder), strength is going way up again.
Well, age isn't just a number.

Yeah I agree! Let's not pretend that the enemy isn't real, age makes a huge difference! It takes a lot of resolve and tenacity to achieve the same results with age working against you. It requires a lot more creativity and self knowledge. Definitely not just a number but also not an excuse to stop pushing yourself!

 

[MrKleen73]

Workout last night just ended up being a lower body lift. My last set tweaked my lower back a little and since my upper body was already sore I chose not to work it last night. The bracing for back work was testing my lower back.

These were done in rounds.

SSB 155x12
Leg Ext. 135x12
RDL 135

SSB 175x12
Leg Ext. 155x12
RDL 185x12

SSB 205x12
Leg Ext. 185x12
RDL 235x12

SSB 245x12
Leg Ext 200x12
RDL 235x12

SSB 265x8 - knee started feeling off so I stopped
Leg Extension 215x12
RDL 285x10 - left side of lower back tweaked a bit

Tried recline ring rows but bracing lit my lower back up. Considering my upper body was still sore I chose to stop the workout at this point. Wednesday I will try the full body set up.

 

[Hyde]

That’s a brutal session right there. Lot of work on the low back too between SSB & RDLs. See if 2-3 sets hanging leg raises tonight help relieve you any (and don’t do more than 1 set if not!).

I love off days, because getting enough sleep/rest is hard for me to do. I really don’t even usually enjoy most of the training - I mainly enjoy lifting heavy and occasionally something challenging like working through the burn on an all-out hypertrophy set or event. And squatting with a bar on my back - something about it satisfies the soul.

 

[Rocket3015]

That’s a brutal session right there. Lot of work on the low back too between SSB & RDLs. See if 2-3 sets hanging leg raises tonight help relieve you any (and don’t do more than 1 set if not!).

I love off days, because getting enough sleep/rest is hard for me to do. I really don’t even usually enjoy most of the training - I mainly enjoy lifting heavy and occasionally something challenging like working through the burn on an all-out hypertrophy set or event. And squatting with a bar on my back - something about it satisfies the soul.

I know what you mean, I have not squatted for about 2 months due to leg/knee pain, planning on giving it a go tomorrow morning.....Can't wait !!

 

[Hyde]

I know what you mean, I have not squatted for about 2 months due to leg/knee pain, planning on giving it a go tomorrow morning.....Can't wait !!

I have spoken with some veteran lifters in their 50s, guys who were extremely strong both in lifting gear and raw, and they high boxsquat now because they can do so without knee or hip pain. If squatting high was the only way, you bet I would be squatting high! Something to consider if depth bugs you tomorrow.

 

[Rocket3015]

I have spoken with some veteran lifters in their 50s, guys who were extremely strong both in lifting gear and raw, and they high boxsquat now because they can do so without knee or hip pain. If squatting high was the only way, you bet I would be squatting high! Something to consider if depth bugs you tomorrow.

We will see how things go ???

 

[hairygrandpa]

I know what you mean, I have not squatted for about 2 months due to leg/knee pain, planning on giving it a go tomorrow morning.....Can't wait !!

Same here. What helped tremendously was doing smith squats, moving your feet a bit out center to the front. This way your knees go not over your toes when going down, hence no knee pain.

 

[Rocket3015]

Same here. What helped tremendously was doing smith squats, moving your feet a bit out center to the front. This way your knees go not over your toes when going down, hence no knee pain.

I have done these, and it does help!!

 

[MrKleen73]

That’s a brutal session right there. Lot of work on the low back too between SSB & RDLs. See if 2-3 sets hanging leg raises tonight help relieve you any (and don’t do more than 1 set if not!).

I love off days, because getting enough sleep/rest is hard for me to do. I really don’t even usually enjoy most of the training - I mainly enjoy lifting heavy and occasionally something challenging like working through the burn on an all-out hypertrophy set or event. And squatting with a bar on my back - something about it satisfies the soul.

Thanks, it felt great and worked up a sweat!

Agreed on the training, and especially squatting, or deadlifting.

I know what you mean, I have not squatted for about 2 months due to leg/knee pain, planning on giving it a go tomorrow morning.....Can't wait !!

Good luck!!!

I have spoken with some veteran lifters in their 50s, guys who were extremely strong both in lifting gear and raw, and they high boxsquat now because they can do so without knee or hip pain. If squatting high was the only way, you bet I would be squatting high! Something to consider if depth bugs you tomorrow.

Yeah I have been telling people no need to remove the squat, go with a shorter ROM, even 4-6 inches with a heavy weight taxes you differently than just about anything else. Plus most can lift heavier in those shortened ROMS safely.

Same here. What helped tremendously was doing smith squats, moving your feet a bit out center to the front. This way your knees go not over your toes when going down, hence no knee pain.

I tried for years to get the smith and my body alignment to agree when doing squats,but for whatever reason it has been the only thing that ever really messed with my knees much at all. Well other than this bum foot I got going on now...

Speaking of shorter ROMS, I may resort to box squats, or various deadlifts for a while to keep from getting into the danger zone with my knee. I woke up with it a little bit sore on the inside now twice after squatting but it was okay with deadlifts and hex bar deadlifts.

I have a trip for work on the 22nd and don't want to go get my leg looked at and end up on crutches or something during the trip. They need me mobile for what I am going up there for. So that would be counter productive to say the least.