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KLEEN takes Anabolic Control with Natabolic & SWOLE! + many other goodies.

90%...check. 1 more hurdle behind you Kleen.
 
Thanks Gentlemen and I am not experiencing any pain at all in the elbow and took nothing for pain or inflamation other than about 1500 mg of cissus.
 
I love cissus it works great. I had shoulder problems and between msm and cissus I don't have it any more.
 
2nd the Cissus thing that and Animakl Flex

Expensive combo but if its the price of painfree joints so be it

Great WO and congratulations, I'm looking fwd to watching ur progress and the machine known as Mkleen get in comp shape

;)
 
AZMIDLYF said:
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:lol:

MrKleen73 said:
I had a great workout. My elbow didn't fair as well as I would have liked but it isn't too bad either. I also hit the tendon right on the metal hinge of the locker beside me when I put my arm down from doing my combination. It hit the EXACT spot on my elbow. Not doing the ART today because that puppy is inflamed. I think it is from hitting it more than the workout. I felt it a little during the workout but the slam into the metal hinge was a Mutha F'er! I couldn't have pinpointed the sore part of the tendon any better if trying to do so intentionally. So I am going to go to my 2 leg day a week 1 upper body I had set up from last time. However, this time I will add in one compound movement per week rotating through the body parts on upper body days the others only ISO moves that don't require bending of the arms. I will hit that for another month since my legs are feeling good and it will give the elbow more recovery time and allow me to continue to lift heavy but elbow safe for upper body...

Todays lift.
Tempo explosive up about 1.5 seconds down. 60 seconds rest.

HS Wide bench per side 45x20, 115x12, 135x10 - Felt really good.
HS Dorian Row UHG - 70x15, 110x10, 130x9 - This one I could feel a little in my forearm but contractions felt great. Will probably change to the regular HS row with neutral grip to see if it helps the forearm.
Standing DB Shoulder press 40x15, 65x10, 70x6 Was a little surprised at the failing so quickly at 70 but it has been a while.
Seated Machine Curls - 70x15, 95x10, 115x10 great contractions on these. Felt the forearms some when supinated then rotated to a V grip and it felt better.
Seated Triceps Ext Machine 90x15, 115x10, 135x10 this never got hard. Triceps are still strong. ;)
Leg Press - 7p x20, 11p x10, 13p x10 Quad/tendon felt good, Konos had the knees sweating and plenty warm.
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Glad to hear you are able to train Chris.

nice triceps power. are triceps a genetically strong body part? (always has been relatively easy to develop for yourself?)
 
MrKleen73 said:
I had a great workout. My elbow didn't fair as well as I would have liked but it isn't too bad either. I also hit the tendon right on the metal hinge of the locker beside me when I put my arm down from doing my combination. It hit the EXACT spot on my elbow. Not doing the ART today because that puppy is inflamed. I think it is from hitting it more than the workout. I felt it a little during the workout but the slam into the metal hinge was a Mutha F'er! I couldn't have pinpointed the sore part of the tendon any better if trying to do so intentionally. So I am going to go to my 2 leg day a week 1 upper body I had set up from last time. However, this time I will add in one compound movement per week rotating through the body parts on upper body days the others only ISO moves that don't require bending of the arms. I will hit that for another month since my legs are feeling good and it will give the elbow more recovery time and allow me to continue to lift heavy but elbow safe for upper body...

Todays lift.
Tempo explosive up about 1.5 seconds down. 60 seconds rest.

HS Wide bench per side 45x20, 115x12, 135x10 - Felt really good.
HS Dorian Row UHG - 70x15, 110x10, 130x9 - This one I could feel a little in my forearm but contractions felt great. Will probably change to the regular HS row with neutral grip to see if it helps the forearm.
Standing DB Shoulder press 40x15, 65x10, 70x6 Was a little surprised at the failing so quickly at 70 but it has been a while.
Seated Machine Curls - 70x15, 95x10, 115x10 great contractions on these. Felt the forearms some when supinated then rotated to a V grip and it felt better.
Seated Triceps Ext Machine 90x15, 115x10, 135x10 this never got hard. Triceps are still strong. ;)
Leg Press - 7p x20, 11p x10, 13p x10 Quad/tendon felt good, Konos had the knees sweating and plenty warm.
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Welcome back to the sacred field of valor my Herculean warrior-brother!!!:swordfight:

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Gonna smash it pretty good later. Didn't have the kid available to be home with the lil one this morning so we didn't lift. EIther will do cardio tonight to hit the legs.

My elbow is sore today but not too bad. I am at a good spot for my plans right now. Work on legs twice a week, hit isolations on upper body very hard once a week and allow for recovery the rest of the week. I have the plan posted up around here somewhere I will find it and put in here to show format.
 
John,

My triceps didn't used to be a strong point but someone said they were a weak point once and I made them a strong point.
 
Glad to see your back smashing in Kleen!
 
The lay out of the plan for growth and recovery.

On any fixed level or platform machine I can, I will be doing single negatives alternating sides. So I will be lifting double on the down portion by taking away a leg or arm during the negative. There are some scientific studies to show this a superior method for muscle growth. Do I know for sure? No but I have read it in enough places to warrant my delving into it a bit. You will see me referring to this practice as Double Downs or DD in the workout layout.

Monday - Legs Low Reps - 2-0-1 Tempo 6x8 reps to Form failure -

Barbell Squats x4
Hack Squats x3 DD
SLDL x3
Leg Ext. x3 DD
Donkey Calf Raise x3 DD

Wednesday - Elbow Friendly Upper Body 6-8 x3 1-0-1 Tempo double drop set on last set of each

Cable Crossover, Straight Arm Pec Deck, or Peck Deck
Straight Arm Lat Pull Down, DB Pull Overs, or Pull Over Machine
Lateral Raise Machine
BB Front Raise w/Supinated Grip, or DB Front Raise Neutral Hand position
Rear Delt Machine, or Rear Delt Raise with Barbell

Alternate in weekly Chest Press, HS Rows, Shoulder Press 8-12 x4 with a double drop set on last set.

Friday - Legs High Reps x14

Leg Press x4 DD
Dead Lifts x3
Step Ups, or Lunges x3
Leg Curls x3 DD
Seated Calve Raises x3 DD
 
Looks interesting, can't wait to see how you respond to this.
 
I have dabbled with doing the forced negatives and what not but now I am really wanting to see what happens when I stick with it. The DOMS from this training was pretty intense before and that was on machines that added the weight automatically.
 
Should be good bro, knowing the way you do things...
 

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MrKleen73 said:
I have dabbled with doing the forced negatives and what not but now I am really wanting to see what happens when I stick with it. The DOMS from this training was pretty intense before and that was on machines that added the weight automatically.
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Where do I find these machines...and can I modify them to make sandwiches?
 
looking good up in here as always!!

the change in routine was a smart move...something i didnt see coming but im eager to see how it works out! The theory behind it looks solid...lets just ssee how it holds up in practice
 
MrBigPR said:
Should be good bro, knowing the way you do things...
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Thanks, and man I wanna go to the sea walk now. You see the guy walking with his chick and staring at her azz in the back ground. LOL

votum said:
Where do I find these machines...and can I modify them to make sandwiches?
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Hmmmm they were pretty svetty!!!! Not sure you would want a sandwich from them. They used to have some at bally's I used to incorporate them into my lifts. Added 40% to the negative portion automatically. I would get crazy sore after adding them in.

GoHardOrGoHme said:
looking good up in here as always!!

the change in routine was a smart move...something i didnt see coming but im eager to see how it works out! The theory behind it looks solid...lets just ssee how it holds up in practice
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Yeah it looks nice on paper and I will tell you how it feels in my next post. ;)
 
BOOYACKAAAHHHH!!!!! Comin at ya!

Pre Workout supplementation upon waking 1.5 scoops AS-GT .5 of which was taken sublingually to get the stuff in my system more quickly. Wow that is tart. :) 16 grams BC/EAAs, 6 sprays Ghenerate, 2 caps Natadrol...

Intra drink 28 grams BC/EAA/L-Glutamine

Put on TK's at home so my knees would already be warm when I walked in the gym. Worked like a charm was already beginning to sweat at the knee before starting to warm up.

25 body weight squats.
A2G Barbell Squats - 135x10, 225x10, 275x12, 285x8 I felt I could have dug in an pushed the next two out on this last set, but this was a test of weight bearing ability not trying to abuse them, the volume and frequency will take care of that for me.

Front Squat - 135x12, 185x8, 195x6 - I was frustrated I wanted to do the DD on the Hack squat but the machine safety lock was stuck in locked position. Still got some good work in on Front Squats. Nice and deep felt really good kept form priority. I am getting used to the cross arm version. Figuring out the best spot on my delt for the bar is what is going to be the most important factor. It getting on the collar bone SUCKS!!!!

Leg Extensions with DD - 220x10, 180x8, 145x6 I am not going to lie the Double Downs had me crapping. LOL 220 isn't a killer on the way up but on the way down with a single leg I think my kneecap landed by the water fountain. Dropped the weight, to 180 this was a bad mofo at this weight. I was already pretty beat from the first set. You can feel the fibers going WTF! during the negatives on these sets. I think I will start around 165 next time and work up from there.

Lying Leg Curls with DD- 65x12, 90x10, 105x6 - Holy Crap Man! The effect these have on your legs is impressive. What is not that heavy at the beginning feels pretty heavy after a few Double Downs. By the 2nd set I was struggling to get 1 second out of the negatives. I think I am going to like this approach.

Donkey Calve Raise Machine - 250x15, 295x15, 310x15 Just working em a lil they don't really need to grow...

Well I have to say I really enjoyed this workout. I got to push some weight. My leg seemed to hold up well under the 275 and 285 these were hamstrings on ankles deep too. Next time last 2 work sets will be 285 and 295 and we will see how that feels. Hopefully I can do Hacks on upcoming workout since they were not available this time. I tried to do stiff leg dead lifts but it got my elbow when I gripped the bar, not bad but still. I want to Dead lift on Friday so I need to save the grip work for that day so I went with lying leg curls for hamstrings today. I went a pretty normal stance on squats so I think my hamstrings probably got a good bit from them. I am expecting some major DOMS tomorrow. However I thought I would be pretty darn sore after Saturdays lift but surprisingly not. Recovery is definitely up right now. If I am not limping and wincing tomorrow then this is a sure sign that the stack is in full effect as this was the hardest I have pushed my legs in quite some time.

Skin seems to be tightening around the area I am using Lipoburn. So far so good with that. Not expecting over night or anything just gradual tightening of the area if I can make it lose as fast as the rest of my body then I will look more even as I lean up which will be huge for me.

LG is being kind enough to hook me up with Postal and Lypotropic Protein to help with recovery since I am already running a crap load from them and was looking into recovery products... Thanks LG!!!!!!! I will post up a mini review after my first use when it arrives.
 
Good to see you're figuring out the front squats, once you get your balance it's like second nature. It is however hard on the knees after an extended period. I will be going back to back squats soon enough.

I like you have to take care of all my injuries so easing back into it has been my plan and then I can let some of the injuries heal a bit before they become serious problems. My knees had me pretty freaked but they seem to be coming around.
 
man you did great here Kleen!!! glad to hear about the Lipo tightening up that area. Going to be using the stuff my self next week!!
 
Since today was all about legs here are some admirable legs to ponder upon...
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And here are some really nice legs.... YUM!
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One just because well she is shiny and I am a man DAMN IT!
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Okay these are not the best legs but I loved Brittany Murphy. Even being a skinny rail she had my number...
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Awesome numbers man. I hear ya on the front squats. I love then burn I get from them, but you really need to get the bar positioned correctly or it kills the clavicles.
 
Yeah it rolled back n my clavicle once during the 185 set. Right off the shelf of my pec straight onto my collarbone. Needs to be a muscle there.... Why don't we come built for Front Squats already, perhaps this is bad planning... LOL
 
Now that was a nice leg day!!! and even nicer pictures hehehe

Looks like u need to build ur upper chest to the point where they overlap your clavicles and you have some nice padding there....GET TO IT!
 
GoHardOrGoHme said:
Now that was a nice leg day!!! and even nicer pictures hehehe

Looks like u need to build ur upper chest to the point where they overlap your clavicles and you have some nice padding there....GET TO IT!
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Oddly enough you can't really see my collar bones from the front. Chest covers them I think perhaps I need larger anterior delts to keep the weight up off of there. Front part of collar bone was fine it is the stuff coming out to the shoulder that got it. I may have been over arching my back as well. However I won't argue with more chest growth either.

Tomorrow I work on that shelf.... Incline Cable Flies maybe... everything tomorrow is balls out in the 6-8 range. Mind you it will all be straight arm movements except for some overhead DB triceps ext... Gotta get an entry point in AG and TG's competition on that one. The one thing I will have my wraps for tomorrow.
 
MrKleen73 said:
Oddly enough you can't really see my collar bones from the front. Chest covers them I think perhaps I need larger anterior delts to keep the weight up off of there. Front part of collar bone was fine it is the stuff coming out to the shoulder that got it. I may have been over arching my back as well. However I won't argue with more chest growth either.

Tomorrow I work on that shelf.... Incline Cable Flies maybe... everything tomorrow is balls out in the 6-8 range. Mind you it will all be straight arm movements except for some overhead DB triceps ext... Gotta get an entry point in AG and TG's competition on that one. The one thing I will have my wraps for tomorrow.
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As always an indepth analysis....i expect nothing less of you

All i have to respond is...MORE MUSCLE....EVERYWHERE!!!! haha im glad to see you working out and working out and slowly but surely recovering at a good pace.

Both AG and TG are beasts....and with ex-t just upping the anti....i see that competition getting ridiculous!! haha no wonder u feel the need to jump in
 
Did you see my stipulations, I told them it was now strongest per pound. We multiply our entries, Reps x weight lifted then divide it by how much we weigh, that way we all have a chance to be competitive unless you get in on it then I can only be #2 with your freakishly strong arse. However I could accept that.
 
MrKleen73 said:
Did you see my stipulations, I told them it was now strongest per pound. We multiply our entries, Reps x weight lifted then divide it by how much we weigh, that way we all have a chance to be competitive unless you get in on it then I can only be #2 with your freakishly strong arse. However I could accept that.
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haha maybe you can accept that cause you helped me attain the strength I have and am currently achieving??

Ill wait till you heal up...no point in competing when your not at 100%
 
Well I am working towards that end. Lets see where I am on the road when I test it out tomorrow.
 
lol but what about Punthura??? He did 140 for 10 a few days ago... Fin and SB have joined in as well.
 
Dragon93 said:
great workout
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Thanks Dragon, things are going to get more fun in here for a while. Have everything arranged so I can hit it hard and put up more weight. I am thinking we will start seeing some PR's on a few lifts. I really wish I paid more attention to how much I lift. I don't really know too many of my PR's from a long time ago. When I was really getting strong. I just lifted heavy and tried to get in a range so not much worry then about beating a log book. Now I am more curious what I am lifting and how I am progressing with the weights. I have a good idea though and think we will beat some of them soon enough.

For one I know that 315x12 is the most I have done on squatting, and a 455 lb Max.
 
I will have to go to a gym for the DBs if I want to get in this competition. I only have Powerblocks at home and they don't take kindly to that exercise. Can the equation also have an age variable??
 
Always looking for an edge:sgrin:
 
LOL, I don't think age is a factor in the 10 rep range. Got a french curl bar or ez curl bar load it up and do it close grip.
 
MrKleen73 said:
Thanks Dragon, things are going to get more fun in here for a while. Have everything arranged so I can hit it hard and put up more weight. I am thinking we will start seeing some PR's on a few lifts. I really wish I paid more attention to how much I lift. I don't really know too many of my PR's from a long time ago. When I was really getting strong. I just lifted heavy and tried to get in a range so not much worry then about beating a log book. Now I am more curious what I am lifting and how I am progressing with the weights. I have a good idea though and think we will beat some of them soon enough.

For one I know that 315x12 is the most I have done on squatting, and a 455 lb Max.
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Ironic. We are similar builds (so it seems), similar injury areas (knees, shoulder); and my max on squat is 455 as well. I know this is a$$ to gra$$ as well :)
 
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