KLEEN's Competition Prep - From bleak to FREAK in 20 weeks!

Looking Damn good. The shoulders on side relaxed show the improvement very well.

Thanks Monte, I was thinking the same thing about my shoulders, they seem more square and you can see each head now.

Yah can see the corner is being turned now with those pics... so you're 18 weeks out now and I am 19. I start prep a week from Sunday.

Thanks Doug, I am giving it hell right now I hope to be able to do some recomping over the next few weeks with calories up around 2650. We shall see how my body responds. I think it will do well, so far everything BOSS BODY has had me do I have responded pretty well too. With this everything I do is part of prep but the actual pure cutting portion of the prep won't kick in for me for another month. Right now the goal is to recomp. I think he wants to see if he can keep me at or over 200 until I am in the single digits.

So about the workout from this morning, let me just say this...

Mutha of all that is Holy! I did legs this morning with the new suggestion on my squats from Boss Body, talk about both humbling and abusive. I loved / hated it!

I started by taking a scoop of IGNITE 2, 1 Scoop of Creatrona, and 1 scoop of Apple Fusion BCAA SAA, then put 1 scoop of BCAA SAA in my intra drink as well. Good stuff, and a great way to start a fasted training session!

Legs 4 second negatives 6-8 reps on compounds 10-12 isos 5 sets each 60 seconds rest

Barbell squats with heels touching and feet out in a V - 135x8, 155x8, 175x8, 1895x7, 195x5 - WOW! Between the four second negatives and the foot placement I thought I was gonna fall out. My quads were burning my core got fried, and the 60 seconds rest had me breathing heavier than a bulldog in a heat wave! As a matter of fact my legs were already starting to try and buckle if I bent them to much when walking between sets.

Leg press heels touching feet in a V - 450x8, 8, 7 - Again my quads were burning and fried. I thought I might be able to go up but holy crap that was just not in the cards. Pump was even a bit painful by the time I finished my last.

Hack squat - 185x8, 185x1 - my left side lower back started getting a twinge in it the end of the first set. I did one rep on the second set and knew if I kept going it would be a show stopper. This particular Hack Squat Machine the platform for your feet is at an extreme angle and it forces your hips to roll to even get to parallel. Just extremely poor design. Next time I will add sets of leg press to make up for this since I am simply boycotting this machine completely.

Leg extensions - 90x8, 100x6, 70x6 - My quads just did not have anything left by this time. The heels touching stance put more emphasis on them than any pressing and squatting I have ever done and they were simply wiped out. I am almost ashamed of these numbers even though I was doing 4 second negatives.

Cybex Kneeling Single Leg Curl - 25 lbs plus wait of apparatus seems to be about 25 lbs x12, x12, x11.5 - SInce each set took about a minute per leg I just went back and forth between each leg with no rest between legs.

Seated Leg Curl - 70x12, 70x11, 70x9 - Man my hamstrings were burning like a California Wildfire! I mean this bordered on ridiculous with the 4 second negatives.

Roman Chair Hyper extensions - 12, 8, 7 - I did these instead of Stiff Leg Dead Lifts because my lower back was still tweaking and the release of compression on these were going to be more important to release the tightness instead of aggravate it while still hitting the glute ham tie in.

So Matt called the squats he had me do Duck Squats I have to say that it may not be the correct name but man it is appropriate because I am already walking like FrankenDuck!
 
Thanks Monte, I was thinking the same thing about my shoulders, they seem more square and you can see each head now.

Thanks Doug, I am giving it hell right now I hope to be able to do some recomping over the next few weeks with calories up around 2650. We shall see how my body responds. I think it will do well, so far everything BOSS BODY has had me do I have responded pretty well too. With this everything I do is part of prep but the actual pure cutting portion of the prep won't kick in for me for another month. Right now the goal is to recomp. I think he wants to see if he can keep me at or over 200 until I am in the single digits.

So about the workout from this morning, let me just say this...

Mutha of all that is Holy! I did legs this morning with the new suggestion on my squats from Boss Body, talk about both humbling and abusive. I loved / hated it!

I started by taking a scoop of IGNITE 2, 1 Scoop of Creatrona, and 1 scoop of Apple Fusion BCAA SAA, then put 1 scoop of BCAA SAA in my intra drink as well. Good stuff, and a great way to start a fasted training session!

Legs 4 second negatives 6-8 reps on compounds 10-12 isos 5 sets each 60 seconds rest

Barbell squats with heels touching and feet out in a V - 135x8, 155x8, 175x8, 1895x7, 195x5 - WOW! Between the four second negatives and the foot placement I thought I was gonna fall out. My quads were burning my core got fried, and the 60 seconds rest had me breathing heavier than a bulldog in a heat wave! As a matter of fact my legs were already starting to try and buckle if I bent them to much when walking between sets.

Leg press heels touching feet in a V - 450x8, 8, 7 - Again my quads were burning and fried. I thought I might be able to go up but holy crap that was just not in the cards. Pump was even a bit painful by the time I finished my last.

Hack squat - 185x8, 185x1 - my left side lower back started getting a twinge in it the end of the first set. I did one rep on the second set and knew if I kept going it would be a show stopper. This particular Hack Squat Machine the platform for your feet is at an extreme angle and it forces your hips to roll to even get to parallel. Just extremely poor design. Next time I will add sets of leg press to make up for this since I am simply boycotting this machine completely.

Leg extensions - 90x8, 100x6, 70x6 - My quads just did not have anything left by this time. The heels touching stance put more emphasis on them than any pressing and squatting I have ever done and they were simply wiped out. I am almost ashamed of these numbers even though I was doing 4 second negatives.

Cybex Kneeling Single Leg Curl - 25 lbs plus wait of apparatus seems to be about 25 lbs x12, x12, x11.5 - SInce each set took about a minute per leg I just went back and forth between each leg with no rest between legs.

Seated Leg Curl - 70x12, 70x11, 70x9 - Man my hamstrings were burning like a California Wildfire! I mean this bordered on ridiculous with the 4 second negatives.

Roman Chair Hyper extensions - 12, 8, 7 - I did these instead of Stiff Leg Dead Lifts because my lower back was still tweaking and the release of compression on these were going to be more important to release the tightness instead of aggravate it while still hitting the glute ham tie in.

So Matt called the squats he had me do Duck Squats I have to say that it may not be the correct name but man it is appropriate because I am already walking like FrankenDuck!

Sounds awesome Frankenduck...what the duck....

How did your knees feel during the v type squat and leg press?

More strain or less strain on the joints and surrounding tissue?
 
Honestly the strain seemed to all be on the muscle, I was working my azz off not to let the knees go forward, really sitting back into the squat and a really deep arch in my back to keep me upright as possible. We shall see how the knees feel tomorrow and the next day. I typically do my close stance squats with my heels about 9-12 inches apart, toes pointed more forward and do them ATG.

Lately I have been working a little more to generate power so my width is about shoulder width and I only go to just below parallel.

I would not recommend these V Squats to you or anyone who actually has any pre-existing knee issues though. If my knees are aching tomorrow I won't do them again. I had a pretty reliable source warn me these can cause a Snag by putting some extra stress on the miniscus, but I wont mention any names... :D So these may be a one and done thing and just to close stance ATG work.
 
Very subtle. Need my Little Orphan Annie decoder ring to figure out this hidden message :p
 
Okay guys here for another update, workouts went well this past week even though I was feeling pretty rough. I was too busy to log all of it and too busy now to try to remember all of my workouts. Tonight is going to be a higher rep workout on legs and tomorrow will be a push day.

I was not feeling well at all this past week, but was still strong as a bull. Thank goodness for the wonderful IGNITE 2, or I would have never made it through the workouts. I just could not get in as much food as Matt wanted me too. I gave it my best shot but had some issues that just plain made me feel ill about halfway through my meals up until Friday. I am feeling better and will be able to hit my food targets this week thankfully.

On a good note I leaned up dramatically this week, dropping 3.5 lbs, some of which was glycogen and water. You can definitely see in my pictures that I made a huge dent in the fat / water that was on my body. The pictures don't really even justify how much leaner I look in person. I am really happy with the way things are going and hope that I can stick around this weight while leaning up as we go. Hopefully I can start my bridge soon and make that an easy possibility.

Here are the pictures to show the progress and baby I like what I see.

<img src="http://anabolicminds.com/forum/attachment.php?attachmentid=82408"/>
Look at that ab definition coming in, WooHoo! You can even see them on my left side when turned and that is the one that is the least developed.
<img src="http://anabolicminds.com/forum/attachment.php?attachmentid=82409"/>

Chest really showing more definition even through all the hair. Back definitely more defined and Front Double by my lower chest fat is tucking up under my chest a lot more. I love how things are going in spite of 2 weeks of not feeling well at all.

Hopefully all is well from here on out and I don't have any more issues with not feeling well. My distractions at home are over also, see all of this illness was going on while preparing for my sons graduation party, painting the interior of the house and getting food together for 40 people at the party. He is graduated now and I am very proud and very relieved to be able to get back on an easier schedule with all of my workouts and food. Making time and arranging time for food & workouts has been a lot harder than I expected with all of that going on. I am not complaining I wouldn't give the experience up for the world but I am happy it is all over now too.

OK so wtf. I'm gone for a few days, check back in and you've dropped like 3% bf in a week. You're not human. Not human at all
 
lol you are so smooth and subtle :D
Why thank you Sir!

Very subtle. Need my Little Orphan Annie decoder ring to figure out this hidden message :p
You better give that back to her Daddy Warbucks!

OK so wtf. I'm gone for a few days, check back in and you've dropped like 3% bf in a week. You're not human. Not human at all

Thanks, and what I am is...

[video=youtube_share;E0E0ynyIUsg]http://youtu.be/E0E0ynyIUsg[/video]

Sore today but feeling great. I do shoulder and arm dominant upper body workout today. Chest and Back will be maintained for a bit but not the main focus of the work until my arms and side / rear delts come up a little more.

Unless I get the plan in more detail as of right now it will look like this

Partial Side raises (top half) 5 sets 12 reps
Hang & Swing Destroyers = Drop sets as on video
Wide Barbell Shoulder Press, or Up and Overs x5

Chins 5 sets 12 reps
Spider Curls 3 sets 12 reps
Hammer Curls

Dips or CGBP - probably dips 5 reps
Decline Skulls 3 sets 12 reps
Cable Tri Extensions 3 sets 12 reps

Wide Grip Pull up or pull downs -3 sets 12 reps
Dead Stop Rows 3 sets 12 reps

Incline Bench 3 sets 12 reps
Flys or Cross Overs 3 sets 12 reps
 
Why thank you Sir!


You better give that back to her Daddy Warbucks!



Thanks, and what I am is...

[video=youtube_share;E0E0ynyIUsg]http://youtu.be/E0E0ynyIUsg[/video]

Sore today but feeling great. I do shoulder and arm dominant upper body workout today. Chest and Back will be maintained for a bit but not the main focus of the work until my arms and side / rear delts come up a little more.

Unless I get the plan in more detail as of right now it will look like this

Partial Side raises (top half) 5 sets 12 reps
Hang & Swing Destroyers = Drop sets as on video
Wide Barbell Shoulder Press, or Up and Overs x5

Chins 5 sets 12 reps
Spider Curls 3 sets 12 reps
Hammer Curls

Dips or CGBP - probably dips 5 reps
Decline Skulls 3 sets 12 reps
Cable Tri Extensions 3 sets 12 reps

Wide Grip Pull up or pull downs -3 sets 12 reps
Dead Stop Rows 3 sets 12 reps

Incline Bench 3 sets 12 reps
Flys or Cross Overs 3 sets 12 reps

thats funny because when I wrote that I thought of that song and fourty-six and two by tool
 
lol! its not homo its bromo

No no...in this case it's definitely homo. No question about it. <shrugs>

Not only one of my favorite bands but also one of my favorite songs.
 
Hey I have and ass like an onion, big, round and looks so good it brings tears to your eyes... Homo attention is just a given... ;)
 
Hey I have and ass like an onion, big, round and looks so good it brings tears to your eyes... Homo attention is just a given... ;)

You had me at, "hey".
 
No no...in this case it's definitely homo. No question about it. <shrugs>

Not only one of my favorite bands but also one of my favorite songs.

it is one of their best. love hooker with a penis too :)
 
Hrrrrm. This thread doesn't even need post edits to get waaay creepy.
 
Awesome this thread just got pretty interesting to say the least. Maybe I should not be posting progress pics in my undies anymore with this group. Who knows what may happen next...
 
Awesome this thread just got pretty interesting to say the least. Maybe I should not be posting progress pics in my undies anymore with this group. Who knows what may happen next...
Just hold off on a blonde wig... and you'll be fine lol
 
Awesome this thread just got pretty interesting to say the least. Maybe I should not be posting progress pics in my undies anymore with this group. Who knows what may happen next...

We'll all leave...just saying.
 
Awesome this thread just got pretty interesting to say the least. Maybe I should not be posting progress pics in my undies anymore with this group. Who knows what may happen next...

Just do it in a Vader mask


Invalid Link Removed
Like that just sexier
 
Just do it in a Vader mask

<img src="http://anabolicminds.com/forum/attachment.php?attachmentid=82604"/>
Like that just sexier

Lol I look tiny there. I probably have 30lbs on me since then
 
Well guys I am awake for some reason. I have the rest of the week off to spend with my Mom and went to the gym late didn't get home until after 10:00 which is the reason. Anyway took a few pics with a pump since all of my progress shots have been taken with no food, or water and definitely no pump. Since I am not in hiding I don't even have to put a flash in front of my face or stand in the shadows. Not being ill this week is agreeing with me. My arms are the first thing to go when calories drop but I think they filled back up decently.

I will post up my workout in the morning.

Invalid Link Removed

Invalid Link Removed
 
Well guys I am awake for some reason. I have the rest of the week off to spend with my Mom and went to the gym late didn't get home until after 10:00 which is the reason. Anyway took a few pics with a pump since all of my progress shots have been taken with no food, or water and definitely no pump. Since I am not in hiding I don't even have to put a flash in front of my face or stand in the shadows. Not being ill this week is agreeing with me. My arms are the first thing to go when calories drop but I think they filled back up decently.

I will post up my workout in the morning.

<img src="http://anabolicminds.com/forum/attachment.php?attachmentid=82639"/>

<img src="http://anabolicminds.com/forum/attachment.php?attachmentid=82638"/>

Enjoy that time with the fam bro!

Pics are showing obvious improvements! You look like you are tightening up like crazy. Nice job sir!
 
You're a fukin ox, big guy. That back is just MASSIVE!
 
Ah ha! That is some major progress for sure buddy. Getting diced!
 
Massive dude. Nuff said
 
Just caught up on this thread. Washing my brain and trying to get some "images" out! You guys!

Those last pics are fantastic Kleen. I'm very impressed with your progress and look. Great job brother!
 
Happy Fathers Day everyone. Sad today my mom is going home tomorrow. I have been spending as much time as I could with her. Workoits are still going well. I had a free day today. My metabolism has sped up a good bit and I lost a lot this week. By Wednesday I was 200.4 and as of this morning 198.4 so about 4 lbs this week... Hit the refeed day about 300p 400c and 80 f. Will probably see an increase in calories this week. I will post up pics tomorrow after I take my mother to the airport. I will weigh in tomorrow too.
 
Happy Fathers Day everyone. Sad today my mom is going home tomorrow. I have been spending as much time as I could with her. Workoits are still going well. I had a free day today. My metabolism has sped up a good bit and I lost a lot this week. By Wednesday I was 200.4 and as of this morning 198.4 so about 4 lbs this week... Hit the refeed day about 300p 400c and 80 f. Will probably see an increase in calories this week. I will post up pics tomorrow after I take my mother to the airport. I will weigh in tomorrow too.

Damn son, that's some speedy damn progress. I like the way you work. Can't wait to see some more pics. I think you're gonna beat me to visible abs.
 
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