KLEEN - STRONG BODY STRONG MIND!
- Thread starter MrKleen73
- Start date
MrKleen73
Legend
Thanks Stacy!
hairygrandpa
Legend
Already leaning out! Your daughter is having a blast, watching daddy do silly things, LOL!
MrKleen73
Legend
Thanks HGP!!!!
Oh you know it! She did a few goofy things behind me too! A few antenna fingers behind the head, and some other nonsense. She was having a blast!
It's just the girl I have turned her into... she is a total goofball just like me. She will come sit on my lap and pretend to love on me then fart on me and run away laughing! Her future mate is just going to love what I have created. MUHAHAHAHA!!!!
Studhorse
Legend
Its working!
I'm waiting for mine. This is my time of year to get in consistent gym time, only problem is life has been getting in the way a little.
I'm have been keeping my cals where they need to be most of the time which is hard to do this time of year.
Studhorse
Legend
That is Awesome! My oldest daughter was that way. use to piss off mom when I would laugh.
wasme
Legend
Do they have a safety squat bar? I have found since switching to this (due to a nagging shoulder injury) that there is even less pressure on my knees and hams/quads just get destroyed.
MrKleen73
Legend
Yes it is a hard time for that. I am actually contemplating stopping and holding off on orals until after the holiday season. Just so I can have the occasional drink with family and friends.
Yeah, I think the wife gave up on the idea of me not being a kid with the kids a long time ago!!!
hairygrandpa
Legend
Same here, will stay on 100mg NPP eod for the holidays, no orals at all.
MrKleen73
Legend
Yeah, I think it is just smarter that way. If I am not going to abstain I might as well hold off. Plus I am growing pretty quick with what is going on now. I don't want to draw tons of attention by blowing up 20 +lbs.
Today was a good day, Trin and I did dead lifts this morning. This was my first time doing dead lifts since my lower back and hips got jacked up. Things went well, no injuries. I felt a little twinge on my set with 405 and backed off for the last few sets.
Trinity
Dead Lifts - 65x5, 75x5, 75x5, 75x5, 75x5, 75x5 - very good form and pleased with performance.
Wide Grip Lat Pull Downs 30x10, 40x10, 40x10
She wanted to go dance for some cardio and we were done with the main lifts so she went and practiced her dancing for 30 minutes.
Me
Dead Lifts - 5x225, 5x315, 3x405, 315x5, 315x5, 315x5 - felt a little tightness in lower back @ 405, so I lowered the weight and did some back off sets for volume.
Wide Grip Pull Downs for warm up sets 130x12, 140x8
Varied Grip Pull Ups & Chins = WG 5, 5, 3, NG 5, 5, 2, Chin Ups 5, 5, 4
Straight Arm Pull Downs - Pump Sets w/ Constant Tension - 60lbs x 20+ reps, 60lbs x 17, 60x12
Face Pulls - 50lbs x Form Failure x 3 sets
Torque Biceps Curl - M=35 & T=15 x12, M=35 & T=15 x12, M=45 & T=15 x 7, M=35 & T=15 x9 - This machine you add plates to different areas to create the most torque in certain ROMs. The M stands for Middle of the ROM, and the T stands for Top of the ROM - so the weights being on M&T means the middle and top of the reps were the hardest to do. Actually a pretty cool machine!!!
DB Cross Body Hammer Curls Done for Pump - Constant Tension - 17.5 x 15+ reps
DB Hammer Curls - Constant Tension - Blood Flow work - 10 x SubMax Reps @RPE8 x 2 sets and then a final set to failure including partials.
So much blood in my upper body by this point, even my chest somehow how got in the game. Probably the straight arm pull downs... Either way, I was looking pretty massive when I walked out. I was very happy with the dead lifts. Sure when I hit 405 I had to drop the weight but I got to 405. It was easy to pull for reps but that little twinge told me to be wise and drop weight for the rest of the lift.
MrKleen73
Legend
Yeah, and to be honest I have no issue with having drinks on oils. It is the methylated orals that you want to be careful with. I could do it if I wanted safely by picking up some Himalayan Liver Care caps, but I think for now it is best that I just stop them. Like I said I want to grow but just enough to have my ideal body within my weight class for Classic Physique. We aren't talking about a ton of new size here. Just some more on arms, medial delts and probably in the adductors.
Just finished up the last of my bigger carb meals in the post workout window. Had a scramble with 4 eggs, ham, cheese, tomatoes and onions, then followed it down with a pancake, no butter. Estimated Protein 40g, Fats 26g, Carbs 100-125g.
So that is 96p, 0f, 130c in the first meal / shake which puts me at 134p, 26f, and 230-255c for the day so far.
Studhorse
Legend
Looks good!
I didn't know you were looking into competing in the Classic Physique. That sounds awesome!
MrKleen73
Legend
Yeah, if I overshoot I will go into regular BB but I am 5'8 -5'9 depending on the day so I need to be about 185, 192 on stage. Just depends on who is measuring. I think it may more likely be 185 and that might make it hard to hit. Either way it will be fun / painful. LOL
This was my conditioning at 178 a couple days out from my last contest.
Invalid Link Removed
This was a month out I was right @ 181-182 and 5.2% according to calipers.
Invalid Link Removed
I am bigger now by about 10 lbs I think. So there is a decent chance I will end up in the full on bodybuilding. If I can stand tall enough for 5'9 though it would be ideal with the max weight of 192. Then again if I come in in great shape @ 192 I still like my chances in regular BB too. For right now I am just not lean enough to really know what my weight might be when I am show ready but I won't be chasing a weight unless I am just on the cusp of something. Like if I am 187 and need to be 185 I would push my weight down for that and adjust the carb up.
Today was a lower body pump workout.
LISS Warmup
Tempo was kept in the 4-0-1-0 range and all reps done for continuous tension!
Leg Press Quad Emphasis 6 plates x 30, 8 plates x27 + partials
Lying Leg Curls 88x25, 100x23 + partials
Leg Extensions 120x25, 130x22 + partials
Stiff Leg Dead Lift - 135x30, 185x21 + partials
Occluded Stretching
Adductors 100x30, 120x24 +partials
Abductors 110x25, 120 x 19 + partials
Standing Calve Raise - 4 plates x 30, 4 plates + 70 x 25 - 5 > 5 Second Stretch > 5 > 5SS > 5 > 5SS > 5 > 5SS> 5 > 5SS
My right elbow is bitching a little bit right now. Not sure what exercise did it or if it is just the frequency, but the system is set up so that my elbows get a break. Tomorrow is an off day then it is time for some muscle round workouts which I can opt to do more isolation work to give some the elbows a little more time to recover.
hairygrandpa
Legend
Unbelievable how being lean changes everything, even the face. Very interesting to see if you can pull it off once more!
kenpoengineer
Well-known member
Jealous as hell here. You are going to look great on that stage!!
Rocket3015
Legend
You are looking GREAT !!
MrKleen73
Legend
Thanks, yeah it is what I am shooting for. Even if I don't make the weight I would still rather have those type of lines with just a bit more mass. I just need more shoulder and arm here.
Oh absolutely, and once your face sucks back up you end up looking younger too but it takes a bit to get past the initial period that you look emaciated from the skin still being a little looser.
Thanks Mark!
Thanks Rocket, I hope you are referring to the progress pics I posted up earlier this week. Not the ones I just posted they were in the later stages of a contest prep from 2009.
I am feeling pretty good this morning. It is an off day and that means I got to sleep an extra 2 hours this morning. It is nice to wake up a bit more rested.
My legs are also very full today, pushing the acceptable level of tightness of my pant legs a bit. Not snug but every step I can feel the fabric hugging the back of my leg or front of the thigh. My phone and wallet are starting to look really tight in my pockets too. YOu can almost see the Apple emblem from my iPhone... I kid I kid but you get my point! They are definitely growing, and I am probably going to end up having to do some shopping before this is all over to find some pants with more leg room. Can't go wrong with more legs growth!
Obviously growth is not limited to my lower body but that is the most noticeable as my legs stay really lean even when I am not. So them filling out so much while the rest of me is doing both leaning and growing makes their changes far more noticeable in size. Like for instance my arms are not really growing much in size yet. They are pretty close the same basic measurement just a good bit leaner. So the circumference is about the same but the muscle is bigger.
Still focusing a lot on frequency, especially with medial delt work. I will add in some pumps sets just about anywhere I see fit to get more in so long as they are recovering I am going to keep working them.
MrKleen73
Legend
Wow, I sure have been absent in here. Sorry abut that guys. Still been training hard, and pushing up the calories. I weighed myself Saturday morning and I am up another 1.2 lbs up to 211.1 lbs. Definitely thickening up everywhere and my legs barely fit in my pants now.
I am dealing with some relatively severe tendinitis in my right elbow, I noticed it starting up the other day but it really took a hit the last 2 days. I started putting anti-inflamatory gel on it and am taking some Ibuprofen now. Also plan to ice it today. It is pretty bad it even hurts to pick up my coffee cup today. Almost to the point of making me drop things. Today is a day off from the gym so I am going to take it easy and enjoy it. Ice this bad boy and see what kind of dent I can make in the inflammation.
The weekends workouts were Muscle ROund workouts.
I have them written out but don't feel like typing them up. Just know that I crushed both the upper and lower body MR workouts this weekend. Massive Pumps, nice weights lifted and really enjoyed the workouts.
I am dealing with some relatively severe tendinitis in my right elbow, I noticed it starting up the other day but it really took a hit the last 2 days. I started putting anti-inflamatory gel on it and am taking some Ibuprofen now. Also plan to ice it today. It is pretty bad it even hurts to pick up my coffee cup today. Almost to the point of making me drop things. Today is a day off from the gym so I am going to take it easy and enjoy it. Ice this bad boy and see what kind of dent I can make in the inflammation.
The weekends workouts were Muscle ROund workouts.
I have them written out but don't feel like typing them up. Just know that I crushed both the upper and lower body MR workouts this weekend. Massive Pumps, nice weights lifted and really enjoyed the workouts.
Studhorse
Legend
"even hurts to pick up my coffee cup today." That sucks brother.
Sounds like my tennis elbow that I use to have. pretty sad when you cant hold a cup of coffee!
I started taking Flexatril and it went away in about 3 weeks. Now it is a staple of mine. I took it for 3 months. best stuff I have ever taken and it's fairly cheap.
I have not taken it for at least 6 weeks and My elbow is still not bothering me and my shoulder is about as good as it's going to get until I get surgery. which I really don't want to do.(plus my insurance sucks)
Still have 2 bottles on stand buy if any issues flare back up.
Sounds like my tennis elbow that I use to have. pretty sad when you cant hold a cup of coffee!
I started taking Flexatril and it went away in about 3 weeks. Now it is a staple of mine. I took it for 3 months. best stuff I have ever taken and it's fairly cheap.
I have not taken it for at least 6 weeks and My elbow is still not bothering me and my shoulder is about as good as it's going to get until I get surgery. which I really don't want to do.(plus my insurance sucks)
Still have 2 bottles on stand buy if any issues flare back up.
MrKleen73
Legend
Thanks, I will look into that for sure. This is an old chronic issue that flairs up on occasion. I wonder if I accidentally over used my AI and dried that sucker out. Not easy balancing the estro when you aren't too sure if you even need an AI. Eq barely aromatizes so it doesn't take much to drop Estro if you accidentally go overboard. If I were running Test higher it wouldn't be so hard but at 300 a week right now that really isn't driving much of anything either.
Studhorse
Legend
Mine use to flare up for about 2-3 months and go away after exercises and a lot of Ice.(wierd when the Dr's want to push surgery for this) and I don't use anything that would lower my E or dry me out to cause it that I'm aware of. When I did Virtus I didn't have any problems with my elbow but I think it lowered my E too much. killed my labido. When I have bloods my E and test are pretty low anyway. (Still trying to stay off TRT) just can afford it and I don't like needles. I know I'm a puss.
MrKleen73
Legend
Can't afford it? Your insurance should cover it, mine is like $25 every 90 days. I get blood work done twice a year, once for my free physical and then another one 6 months later for a check up. Really not much of an expense at all if you have insurance.
Hyde
Legend
Have you ever used DMSO? You can get a 99.0% roll-on stick on Amazon for like $6. You need to make sure your skin is very clean when you use it though because as a solvent it will pull any germs right through the skin. You can also crumble up aspirin and rub it over the DMSO over your elbow and it will literally directly transport it into the site.
Apparently guys used to use DMSO with crumbled fineplex tabs too for easy t/d tren use
Apparently guys used to use DMSO with crumbled fineplex tabs too for easy t/d tren use
MrKleen73
Legend
Now that I did not know. I had a buddy of mine try to sell me the finaplex inject pellets and told me I could suspend it in water. This was before the internet was much of a resource. I turned it down back then. Had I have known anything about TD stuff i would have jumped on it back then.
Other than carry stuff in what does DMSO do for inflammation in general or were you just mentioning as a carrier?
Frustrated this morning my early alarm did not go off. That kind of throws my whole week off. I needed to do a full on lift today tomorrow and Thursday to get my training in this week. My 15th anniversary is this weekend and we plan to go to Galveston for the weekend. We always take our anniversary off to be together, it is a promise we made when we got married. So we plan to go to Galveston then come back to watch Trinity's concert Friday night and then leave back to Galveston for the rest of the weekend. I have already been informed that Friday-Sunday is a no workout time zone! I am not to take time away from us to go to the gym and I am okay with that. I may or may not do push ups or pull ups here and there. It really just depends, but either way not getting to the gym this morning messes things up a bit since Trinity has another concert tonight so unless I just stay up very late I am not going to make it to the gym today.
It's okay, I can definitely put a hurting on my entire body over the next 2 days if I don't make it tonight, it is just ideal for me keeping up the frequency. May have to sneak some bands and light DBs to do some blood flow work when I wake up before her like I always do.
Studhorse
Legend
Now that I did not know. I had a buddy of mine try to sell me the finaplex inject pellets and told me I could suspend it in water. This was before the internet was much of a resource. I turned it down back then. Had I have known anything about TD stuff i would have jumped on it back then.
Other than carry stuff in what does DMSO do for inflammation in general or were you just mentioning as a carrier?
Frustrated this morning my early alarm did not go off. That kind of throws my whole week off. I needed to do a full on lift today tomorrow and Thursday to get my training in this week. My 15th anniversary is this weekend and we plan to go to Galveston for the weekend. We always take our anniversary off to be together, it is a promise we made when we got married. So we plan to go to Galveston then come back to watch Trinity's concert Friday night and then leave back to Galveston for the rest of the weekend. I have already been informed that Friday-Sunday is a no workout time zone! I am not to take time away from us to go to the gym and I am okay with that. I may or may not do push ups or pull ups here and there. It really just depends, but either way not getting to the gym this morning messes things up a bit since Trinity has another concert tonight so unless I just stay up very late I am not going to make it to the gym today.
It's okay, I can definitely put a hurting on my entire body over the next 2 days if I don't make it tonight, it is just ideal for me keeping up the frequency. May have to sneak some bands and light DBs to do some blood flow work when I wake up before her like I always do.
I remember the trainers rubbing DMSO on my high ankle sprain in college. They told me they used it on horses and it should help the healing process.
Note: It was an Aggie school! lol.
Studhorse
Legend
Now that I did not know. I had a buddy of mine try to sell me the finaplex inject pellets and told me I could suspend it in water. This was before the internet was much of a resource. I turned it down back then. Had I have known anything about TD stuff i would have jumped on it back then.
Other than carry stuff in what does DMSO do for inflammation in general or were you just mentioning as a carrier?
Frustrated this morning my early alarm did not go off. That kind of throws my whole week off. I needed to do a full on lift today tomorrow and Thursday to get my training in this week. My 15th anniversary is this weekend and we plan to go to Galveston for the weekend. We always take our anniversary off to be together, it is a promise we made when we got married. So we plan to go to Galveston then come back to watch Trinity's concert Friday night and then leave back to Galveston for the rest of the weekend. I have already been informed that Friday-Sunday is a no workout time zone! I am not to take time away from us to go to the gym and I am okay with that. I may or may not do push ups or pull ups here and there. It really just depends, but either way not getting to the gym this morning messes things up a bit since Trinity has another concert tonight so unless I just stay up very late I am not going to make it to the gym today.
It's okay, I can definitely put a hurting on my entire body over the next 2 days if I don't make it tonight, it is just ideal for me keeping up the frequency. May have to sneak some bands and light DBs to do some blood flow work when I wake up before her like I always do.
I hate it when something screws with my schedule. Sometimes life or in these case alarm clocks get int the way!
I have gotten better over the years dealing with things popping up and getting in the way of my training schedule.
Rocket3015
Legend
I remember those pellets ...........
Yomo
Active member
sorry to hear...I used to deal with almost chronic issues similar to yours, except more in my forearms, and bicep/tricep areas...flossing, mashing, and banded hammer curls with maybe no more than a week away at the time and no issues in probably over a year now...I don't need to floss daily anymore, but mashings and the banded hammer curls are still an everyday staple. Hope you get it under control.
MrKleen73
Legend
Yeah, I forgot I turned the alarm off for Monday as it was a scheduled off day... With the rotational schedule of my training right now I am not getting to train on the same days all the time so the alarm is turned off for the days I should not be lifting but I forget sometimes. I think I may set up a daily training set up where I can rotate within the days but always train on specific days. That or just get better about managing my alarm.
I did have it set for every weekday but my wife told me I would be wearing my ass as a hat if I kept waking her up on days I had no intention of going to the gym! I think that is both understandable and justifiable! HeHeHe!!!
Yes, that is really where it is, well the general area but also just over that outside part of the radial bone at the elbow right now but it travels down my forearm as it worsens. When you say banded hammer curls are you saying do them with a light band like really high rep? I will try it for sure. I do have a flossing band I can use too for the flossing.
I did have it set for every weekday but my wife told me I would be wearing my ass as a hat if I kept waking her up on days I had no intention of going to the gym! I think that is both understandable and justifiable! HeHeHe!!!
Yes, that is really where it is, well the general area but also just over that outside part of the radial bone at the elbow right now but it travels down my forearm as it worsens. When you say banded hammer curls are you saying do them with a light band like really high rep? I will try it for sure. I do have a flossing band I can use too for the flossing.
Yomo
Active member
flossing from the wrist to the elbow, then around the elbow over the bicep is what works best for me. Brachialis pain absolutely blows, which was were it was the worst for me.
EDIT: ^^^when floss band is over elbow and lower portion of bicep, I also flex at the elbow as if I was completing a hammer curl and hold over and over again, which for some reason helps alot.
I don't own any actual "mini bands", so I use the same band I use to floss, stand on top of it, and hammer curl with a decent amount of resistance. Key for me is concentrating on controlling the negative. I do 3 x 15-20 before and after sessions now, which has literally been a game changer...I hope it helps brother.
Hyde
Legend
Invalid Link Removed
It’s worth some reading, and to be treated with respect - you want 99.0% if using it on yourself, and use gloves to apply if not using a roll-on stick.
I don’t have much experience with it, but it would literally end the worst knee tendinitis instantly for a few hours. Also worth minding the fact that you’re not fixing the problem- it’s just a bandaid for pain.
I do 4-5x20 on hammercurls before every pressing and most squatting sessions. That bloodflow really helps any elbow tendinitis there, and it actually helps warm the shoulder joints too. I haven’t had tendinitis there in a long time now.
Segansational
Well-known member
Wow, both progress and the pre contest photos are impressive! Great job!
MrKleen73
Legend
Nice, I had a feeling that is what you meant. I will start doing that ASAP and see how it helps.
Very good, I think I will try it after my workouts not before. If my arm is hurting during a lift I want to feel it and address it, not plow right through and not realize I am making things worse.
Thanks Brother!
I am steadily filling out right now, and liking it. Last night was an off night for nutrition, like I expected it to be with the concert and what not. We ended up eating at IHOP and I am sorry I simply do not go to IHOP and not get myself a waffle. People have standards, and that is one of mine. Not like I am in a cut! I wish I had remembered to take my Defuse but that's okay too. I will be putting that to work this coming weekend.
I did not get to train last night and after getting back to the house and finally in bed at 12:30AM I also did not get up this morning to lift. Just wasn't happening. On top of this I added a day on to the wife and I's anniversary trip. She was a little upset our weekend together was being interrupted with Trinity having another concert. Not that we don't want to be there obviously but not on our anniversary night. So rather than drive down to Galveston Friday and then back to Houston the same day and back down again we are leaving for Galveston Thursday night right after work. With this being the case I informed my wife I am definitely going to have to workout at least once on our trip. However I told her I would do it early one morning while she was sleeping since I tend to wake up with first light when I am not at home. She prefers to sleep in whenever possible when we are off.
I may very well just bite the bullet and go train immediately when I get home then go home and pack for the trip. We shall see what the wife has going on. I think she has plans for us to go get groceries for the house while we are gone. Simple easy meals that Trinity and Grandma can heat up easily. Make life easy on them while we are out.
Either way, I have a French Curl bar here at work and am going to do some bloodflow work for my arms today. I am also going to go give blood at lunch today. See what my hematocrit is. I should have still been going but hopefully this will still show a decline. I think I was at 48 last time so if I am down just a little I will be happy! Mine tends to get higher on TRT anyway so with the Eq I want to make sure it doesn't climb.
Hyde
Legend
One last DMSO hijack - if using as a transdermal transport 70-90% concentration actually carries best according to the website (which was loaded with study references). But pain sounds like higher purity is better.
http://www.dmso.org/articles/information/herschler.htm
http://www.dmso.org/articles/information/herschler.htm
MrKleen73
Legend
Thanks, going to go read it now!
MrKleen73
Legend
Okay guys, I know I disappeared! Nothing like some great quality time with the wife for our anniversary! We had such a great time in Galveston just being with each other. I ate A LOT OF YUMMY FOOD! I also had drinks most of the weekend so it was good that I had decided not to run the orals. I didn't have to worry about killing my liver. By the way, I am still taking NAC and TUDCA and will be throughout this run... I decided that being a good husband was more important than getting myself to the gym on our anniversary weekend. I think it was the right call. Also my elbow seems like it benefited from a little down time too.
PS I AM FUGGING HUGE RIGHT NOW!!!! Yeah I may be somewhat bloated, and my waist is definitely thicker but everything is just full. My chest, and yoke are just thick front to back arms filling my sleeves a lot more, and pant legs are tight on my hams and quads now... I look like mack truck right now! If I were to guess I am around 220 right now... Planning on cutting carbs back for a few days and bumping fats that way I am not lowering calories so much as lowering insulin for a bit. Re-sensitize a little, and drop some water back off. Basically just go back to carbs only during, and right after training.
Before I went to bed I had already decided to sleep in this morning, I was tired from the weekend and figured I could rest then go tonight and maybe go get some shopping in after that while the preworkout still has me up and wired. I am SOOOOO READY FOR A WORKOUT!!!!!
PS I AM FUGGING HUGE RIGHT NOW!!!! Yeah I may be somewhat bloated, and my waist is definitely thicker but everything is just full. My chest, and yoke are just thick front to back arms filling my sleeves a lot more, and pant legs are tight on my hams and quads now... I look like mack truck right now! If I were to guess I am around 220 right now... Planning on cutting carbs back for a few days and bumping fats that way I am not lowering calories so much as lowering insulin for a bit. Re-sensitize a little, and drop some water back off. Basically just go back to carbs only during, and right after training.
Before I went to bed I had already decided to sleep in this morning, I was tired from the weekend and figured I could rest then go tonight and maybe go get some shopping in after that while the preworkout still has me up and wired. I am SOOOOO READY FOR A WORKOUT!!!!!
MrKleen73
Legend
No doubt it was great.
I hit up the gym tonight limited exercises due to it being busy but a great workout.
I started out with Incline BB bench and did 135x8 for a warmup it didn’t feel good so I went to DBs. Crazy thing was those 8 reps had me a huge pump and it just kept inflating. It was awesome!
DB Incline Bench sets of 5 reps - 55, 75, 85,95,105,110,115
Strict Landmine shoulder press 90 on bar x 5 for 3 sets
Lateral raise machine heavy low end partials 70kg x failure, 45kg x failure, 20kg x failure
Rest and Repeat! All partials taken as high as possible and all the way down to pulses and then an isometric contraction.
Triceps extension machine exactly the same as above but started with full ROM down to partial pulses and finally an isometric contraction.
I looked huge the shoulders and arms of my shirt were stretched like I haven’t seen since I hurt myself last year. Loving it right now. It was nice to lift heavier and feel comfortable. Barbells haven’t been my best friends for chest lately. I think my labrum is a little chewed up in there. Nothing bad so long as I don’t inflame it stupidly.
booneman77
Legend
It always amazes me how fast dramatic changes tae place when things are humming
MrKleen73
Legend
Yeah, it is pretty nice. I was a little sloppy yesterday, belly protruding a bit, today much flatter and far less bloat. Gotta love it!
MrKleen73
Legend
Hit up a leg workout this time around, kept it in the load ranges of 5-12 depending on the exercises.
I kept rest periods in the 60-90 second range on squats depending on recovery. All other rest periods were in the 30-60 second range including leg press.
LISS Warm up, and Hip resetting exercises
Squats - 135x10, 225x10, 275x5, 315x5, 335x5, 335x3 - Still working into these, up another 20lbs, but I stop as soon as I feel any hip instability or discomfort across my lower back.
Leg Press - 6 plates per side x12, 8p x 12, 10p x12, 14p x12, 16x10, 16x6 had to push last one up with hands on thighs - those shorter rest periods made my legs their bitch!
SuperSet Leg Extensions and Lying Leg Curl 4 rounds
LE - worked up to whole stack in sets of 15 down to 8 reps
LLC - same as above
Occluded Quad and Ham Stretches - 60 seconds each
Adductor Machine 4 sets from 90 up to 160 in the 6-12 rep range tempo was adjusted in earlier sets to create fatigue if too light and last set was to failure at 6 reps.
Seated Bent Leg Calf Raise 90lbs x 15 x 3 sets
Occluded Calf stretch
Hanging Leg Raises 3 sets to form failure. IE my legs were not coming up high enough, or my lower back was not coming off the back pad any longer.
I kept rest periods in the 60-90 second range on squats depending on recovery. All other rest periods were in the 30-60 second range including leg press.
LISS Warm up, and Hip resetting exercises
Squats - 135x10, 225x10, 275x5, 315x5, 335x5, 335x3 - Still working into these, up another 20lbs, but I stop as soon as I feel any hip instability or discomfort across my lower back.
Leg Press - 6 plates per side x12, 8p x 12, 10p x12, 14p x12, 16x10, 16x6 had to push last one up with hands on thighs - those shorter rest periods made my legs their bitch!
SuperSet Leg Extensions and Lying Leg Curl 4 rounds
LE - worked up to whole stack in sets of 15 down to 8 reps
LLC - same as above
Occluded Quad and Ham Stretches - 60 seconds each
Adductor Machine 4 sets from 90 up to 160 in the 6-12 rep range tempo was adjusted in earlier sets to create fatigue if too light and last set was to failure at 6 reps.
Seated Bent Leg Calf Raise 90lbs x 15 x 3 sets
Occluded Calf stretch
Hanging Leg Raises 3 sets to form failure. IE my legs were not coming up high enough, or my lower back was not coming off the back pad any longer.
MrKleen73
Legend
I plan on changing my eating focus to more of a recomp structure and stick around my current weight but lean up as I grow. Like I mentioned before, I really want to land in the Classic Physique, not the full on BB so I don't need to hit a lean 220. If I can hit a lean 210 or even 205 depending on how lean then I should be pretty good to go once cut down for the show. I will also be dialing back my Eq dose a bit. Try to make the most out of the least and with me lowering the top end weight goal not as much is needed.
MrKleen73
Legend
Legs were pretty toasty yesterday and feeling a bit better now but can still feel that I worked the crap out of them. Keep in mind I really just don't get sore very often at all unless completely unconditioned. So pretty impressed with that effect.
Also I am sitting at 212.7 right now and am just a TINY bit leaner than before. Pretty happy with that also. I am not going to change over completely to recomp dieting until after the New Year. Might as well stay relaxed since things are going well. I just don't want to outgrow my class by pounding cals for the next few months with how fast I am growing at the moment and still leaning a bit.
I know it is a horrible problem to have isn't it?
I can't wait to get into the gym later tonight and hit up Upper Body Pull work. I am gonna look HUGE after.
Also I am sitting at 212.7 right now and am just a TINY bit leaner than before. Pretty happy with that also. I am not going to change over completely to recomp dieting until after the New Year. Might as well stay relaxed since things are going well. I just don't want to outgrow my class by pounding cals for the next few months with how fast I am growing at the moment and still leaning a bit.
I know it is a horrible problem to have isn't it?
I can't wait to get into the gym later tonight and hit up Upper Body Pull work. I am gonna look HUGE after.
love2liftkat
Board Sponsor
It is quite a problem to have! 
Sound like things are really moving along nicely for you!!! I’m glad!
Sound like things are really moving along nicely for you!!! I’m glad!