KLEEN's Competition Prep - From bleak to FREAK in 20 weeks!
- Thread starter MrKleen73
- Start date
MrKleen73
Legend
Yeah I am going to need an intensity damper to get out of there without pushing too hard...
Contemplating starting my old school DB Giant Set routine. I normally use it to come back in from injury, it is high volume but keeps the weights light and I can actually grow on it which is impressive considering the light weights moved during the workout. It will definitely help increase my metabolism and keep me from adding fat while adding the calories in.
Then again, I kind of want to hit up some more Mountain Dog training that stuff is legit! Plus I am dying to try one of the PHAT type of workouts too. Might try PHAT or another version by Eric Broser.
Awesome news! Ease back in... Then kill it
(That's what she said)
Thanks! You know she only had to say it once!
MrKleen73
Legend
Yeah I am going to need an intensity damper to get out of there without pushing too hard...
Contemplating starting my old school DB Giant Set routine. I normally use it to come back in from injury, it is high volume but keeps the weights light and I can actually grow on it which is impressive considering the light weights moved during the workout. It will definitely help increase my metabolism and keep me from adding fat while adding the calories in.
Then again, I kind of want to hit up some more Mountain Dog training that stuff is legit! Plus I am dying to try one of the PHAT type of workouts too. Might try PHAT or another version by Eric Broser.
Awesome news! Ease back in... Then kill it
(That's what she said)
Thanks! You know she only had to say it once!
puccah8808
Legend
Subbbbbbb
superbeast668
Well-known member
Yeah I am going to need an intensity damper to get out of there without pushing too hard... Contemplating starting my old school DB Giant Set routine. I normally use it to come back in from injury, it is high volume but keeps the weights light and I can actually grow on it which is impressive considering the light weights moved during the workout. It will definitely help increase my metabolism and keep me from adding fat while adding the calories in. Then again, I kind of want to hit up some more Mountain Dog training that stuff is legit! Plus I am dying to try one of the PHAT type of workouts too. Might try PHAT or another version by Eric Broser. Thanks! You know she only had to say it once!
Love mountain dogs training principals and all of the lifts he's modified are BRUTAL. Phat is also good if your like me and you grow better hitting stuff 2x a week. Then again your db giant set has intrigued me greatly. You've got 3 great choices. Just be easy on that back for like a month no need for another injury. I'd say giant set that for a while for injury sake and you know I'll follow the next choice after that.
MANotaur
Well-known member
LIKE A BAWSS!!!!!
kenpoengineer
Well-known member
Bring back your DB routine, it sounds interesting. Heal fast brother.
MrKleen73
Legend
On Saturday just did a full body workout 3 sets of 20 on all lifts. Pushed it a little at the 20 rep range on some of it but did not go too heavy. I can feel I worked out but nothing to major at all. I will more than likely head outside for my walk at lunch today then will be hitting up the DB Giant Set Workout for at least a few weeks.
This first week I am going to leave my calories about where they have been and let my body respond to the lifting and cardio being added back in. Then I will begin moving carbs back up. Right now I am at a good level but need some cleaning up before I keep trying to move calories back up. I of course started to soften up a bit increasing cals steadily while not being able to exercise. So I want to kind of catch up a bit before trying to move forward with increasing food intake. I have a feeling by the end of this week or next I will have cleaned up a bit and can move on to increasing my intake. I really don't want to add any more fat and would like to clean up a bit.
This first week I am going to leave my calories about where they have been and let my body respond to the lifting and cardio being added back in. Then I will begin moving carbs back up. Right now I am at a good level but need some cleaning up before I keep trying to move calories back up. I of course started to soften up a bit increasing cals steadily while not being able to exercise. So I want to kind of catch up a bit before trying to move forward with increasing food intake. I have a feeling by the end of this week or next I will have cleaned up a bit and can move on to increasing my intake. I really don't want to add any more fat and would like to clean up a bit.
MrKleen73
Legend
Welcome Puccah!!! Glad you are here!
Good thinking!
I managed to keep myself within reason! I figured starting with a 20 rep focus was going to keep me lighter and out of the danger zone.
Thanks and precisely what I am going to do brother!
booneman77
Legend
Because it's that time of year.
MrKleen73
Legend
Uhmmmm... Glad to hear it! I need to add some into my workout sometime soon. See if I can open up the hips a bit more.
MANotaur
Well-known member
I feel ya! I really like dumbell work with higher reps, it doesnt really do much for me strength wise but i seem to grow the best with it-especially when doing high reps like that.
then again im a volume junkie, i could do HVT year round but I "force" myself to do some strength work.
maybe one day ill look like you!
MrKleen73
Legend
Just mix it up an keep at it. Everything just keeps getting bigger and better over time then you look back and go damn... I have come a long way!
superbeast668
Well-known member
Glad to see your going to keep it easy on your back. Definitely going to follow closely. I'm thinking I might try to lay something like that out come feb and begin a "cut"/recomp
MrKleen73
Legend
It is very intense, there is never a lack of sweat with these workouts and the increase on weight is pretty aggressive considering how much work is being done in such a short amount of time. The DB workouts will not take longer than 30 minutes so I will have a little free time to add on some arm work or shoulders, or maybe some accessory work on legs. Funny thing is with the rapid increase in resistance I still end up seeming to grow some on this program. Plus I will still be adding in a Shoulder and Arms day on one of the off days.
wasme
Legend
Interested to see this workout, must burn fat at a good rate as well.
MrKleen73
Legend
So here is a basic layout of the Metabolic DB Giant Set Routine - Performed with no rest between exercises and 30 seconds between rotations or as needed to complete. Each Rotation gets a weight increase of 2.5-5 lbs, each rotation consists of 2 workouts.
Dumbbell Workout 1 20 reps / 3 giant sets Rotation 1
Dead Lifts 35
Flat Bench Press 35
Squat
Wide DB Bent over Rows (elbows out) 35
Romanian Dead Lift 35
DB Shrugs 35
Arnold press 22.5
Lunge Squats 22.5
DB Curls 22.5
Dumbbell Workout 2
DB Squat 35
Incline DB Press 35
DB Front Squats 35
One Arm DB Row 35
Romanian Dead Lift 35
Overhead DB Press 20
Step Up 20
Lateral Raise 20
Bench Dip 35
Dumbbell Workout 1 20 reps / 3 giant sets Rotation 1
Dead Lifts 35
Flat Bench Press 35
Squat
Wide DB Bent over Rows (elbows out) 35
Romanian Dead Lift 35
DB Shrugs 35
Arnold press 22.5
Lunge Squats 22.5
DB Curls 22.5
Dumbbell Workout 2
DB Squat 35
Incline DB Press 35
DB Front Squats 35
One Arm DB Row 35
Romanian Dead Lift 35
Overhead DB Press 20
Step Up 20
Lateral Raise 20
Bench Dip 35
MrKleen73
Legend
Absolutely this one will rip fat off of you like no tomorrow. I know starting at 35 lbs doesn't look like much but at 20 reps all the way through by the end of the 2nd rotation I am soaked. By third I am gasping, but then you start increasing weight quickly, by the end of this if I stick with it more than a few weeks I will be repping up to 60 lbs for 20 reps which is a HUGE increase in not only weight but overall volume.
wasme
Legend
Thanks Chris!
edje007
Well-known member
Total body can really kick your a$$....had a nice run with it, and will go back to it every now and then.
MrKleen73
Legend
You are very welcome!
Yes the beast is back!
Yes absolutely, this is probably the hardest workout I have ever done. The sheer intensity and go, go , go of it will test your resolve. If you ever want to work on your anaerobic work capacity give this thing a shot for a few weeks.
DreamWeaver
Legend
I do giant sets but more focused on 1 or 2 body parts. This is a whole circuit and I have done workouts like it in the past and they are fuggin rough.
kenpoengineer
Well-known member
That DB routine is indeed killer. I've added it to my log notes for future use. Thanks Kleen brother.
MrKleen73
Legend
Yeah it is a beast!
Yep, gonna put a hurting on me.
You are very welcome and I know you will enjoy it!
Yeah I normally do either Mon-Wed-Fri, or Tue, Thurs, Sat with mixed cardio 2-3 days a week. However there is absolutely no reason why you couldn't just do it every other day. I like the scheduled day of rest it allows me. Right now I am thinking that next week we may start lifting Monday Wednesday & Friday. Now that my daughter is in dance on the weekend it is a pain to try and workout too. We like to wake up when we wake up on Saturday then go to the gym. However we just have to get up to early to go to the gym before class and going after just eats the rest of the day up.
So I did cardio on Monday and woke up yesterday morning with my back having a little of that kind of shock feeling, not bad but enough I decided to give it the day. It cleared up later in the morning but I wasn't going to lift last night and take any chances. I am going to go do cardio later this afternoon and so long as everything feels good in the morning it is DB Giant Set time. If not I am going in to work upper body at least. I think it should be fine but I am keeping a close eye on it for right now.
iparatroop
Well-known member
Get that back healed up homie. We're not so young anymore that we can afford to ignore such crucial areas of the body. Broken finger, no big deal, brokeback on the other hand, just plain gay.
MrKleen73
Legend
Agreed! Definitely letting it heal up. Did my cardio yesterday and this morning still a bit of inflammation but better than yesterday so gave it one more day. Saturday I am doing the damn thing, even if only upper body. I am going nuts without getting all of my lifts and intensity out in the gym.
tyga tyga
Legend
Go ham brother man! Good to see you can even get back in the gym!
PalmFist
Well-known member
Hang in there bro. Dont push it though, I just started training hard again this week after my back injury over a month ago. This one was bad too and I know its gonna linger for at least a couple years. Running peptides for the healing properties, and even though they dont help immediately I can feel a difference. Something you might consider, than and a good joint formula
MrKleen73
Legend
I wish going ham was in the cards but if I can do the DB workout on Saturday I will be happy and even though extremely light I will get all the intensity I need from it.
Yeah I am battling with that. I want to get back in it so bad but my logical side tells me that this is my lower back and I have to be more careful about it than other injuries. So even the little bit I felt earlier was enough to put the weight training on hold another day. I have been holding size pretty well just have to get back in it so I can make some progress. To be honest this past couple weeks is probably going to be just what the Dr ordered when it comes to the rest of my body healing up.
My joints were getting a bit sore and creaky so they should be good as new now.
Montego1
Well-known member
Back problems.....uggggh. Hope it heals up quickly and isn't a lingering problem big guy.
Speaking of lingering injuries, I was squatting today and my right knee just went "F U I've had enough". Total loss of stabilization and had to bail on 365 on the way up. It made quite a racket dropping in the power rack lol. No pain just total lack of strength.
Speaking of lingering injuries, I was squatting today and my right knee just went "F U I've had enough". Total loss of stabilization and had to bail on 365 on the way up. It made quite a racket dropping in the power rack lol. No pain just total lack of strength.
superbeast668
Well-known member
that'd be a bonus. i hate the nagging injuries when they flare up randomly like my trap or my wrists.
MrKleen73
Legend
My big one is my elbows, and then my hip and left shoulder are close seconds but the elbows I really have to be responsive to pain in or it gets bad quickly.
1ifeblood
Well-known member
I can't believe people are missing these little snippets of word play...well you won't get it by me, no sir. Good stuff!
MrKleen73
Legend
Haha, it did not fall on blind eyes. I got a kick out of it when I saw it. I guess I just didn't comment on it.
So I went ahead and worked out last night. I did a little circuit with some DB's and body weight stuff. Basically it looked like this.
DB Cross Body Curls 30x20
Body Weight Sumo Squats 1 second pause at bottom x20
Push Ups x20 - **last set was a burnout**
Arms Out Body Weight Good Mornings x20
Arnold Press 30x20
Bent Over Rows 30x20
Did 4 rotations of this non-stop
By the end of this I had a huge pump and worked up a nice sweat. I didn't use any weight on the lower body / lower back stuff just to be safe and feel out my back situation. Seems like it is doing better because as of this morning there is no sign of damage or inflammation in the area. Saturday will test it a lot more since there are 4 leg exercises in the giant set and I will be using weights. So far so good!
DreamWeaver
Legend
Got to love that pump you get from a high rep db workout, makes you look like a fuggin beast You can get some serious work done too... provided you use really strict form and try to find ways to really make it hurt, like flexing the target muscle during your workout or really working the negatives. Just make it hurt : )
You can get some serious work done too... provided you use really strict form and try to find ways to really make it hurt, like flexing the target muscle during your workout or really working the negatives. Just make it hurt : )
MrKleen73
Legend
Felt great after the workout. I got the tiniest bit sore it felt really good. No soreness from the issue though which is awesome!
Got to love that pump you get from a high rep db workout, makes you look like a fuggin beast
Yeah just get in there and do work! I brought my clothes up here to get in some cardio this afternoon. Should be pretty awesome outside, we have a cool front that dropped us down out of the 90's. Not sure what the high is for the day but this morning was cool and it felt great! So hoping for perfect outdoor cardio weather!
Jo and I are still contemplating changing out lifting days to Mon-Wed-and Friday since Trinity has dance class from 12:15-1:15 which was typically about the time we would lift. So we are contemplating switching it up so we don't have to try to schedule in lifting on Saturday between dance and lifting it can eat up a weekend day very quickly. Like I said I will end up lifting a 4rth day anyway because I want to hit arms and shoulders separately with a hypertrophy specific day. So depending on discussion tonight I might find myself doing some sort of metabolic training tonight. Perhaps something similar to the one above but use weights on the legs.
bcazo
Well-known member
I like this workout, seem sort of like the 6x12x25 I was doing before I went out on IR for my shoulder...
IrishSoldier
Well-known member
Speaking of bull**** injuries that flare up. Pulled my hammy on my right leg when doing incline shoulder presses? Weird.. it also led to a sharp charlie horse as well. Next week after that, hammy hurt again when doing flat chest presses leading to a charlie horse and me needing to drop the weights. Screw, that.
MANotaur
Well-known member
your supposed to do chest and shoulder exersices with your arms and chest- not your legs
get your form right and it should go away- I had the same problem-nobody ever told me that your not supposed to do incline flies with the dumbells on your feet. I had to figure that one out myself
That one was for free!-dont say I never gave you anything :boobies:
MrKleen73
Legend
Yeah but you get to use some heavier weights during that workout which is pretty cool too.
Sounds like you have some good leg drive, try warming up your lower back and legs before you bench.
LOL yeah, kind of anyway. You definitely should not be lifting the db with your legs but driving through the legs is important when benching for strength.
Man this morning my gluteus minimus is on fire. I did some interval running yesterday to try to break my legs in for more intense or longer duration running and it lit my gluteus minimus up. So letting the aggravation go down a bit this morning, will go out for my walk this afternoon and do an intense body weight circuit.
Tonight is Daddy Daughter Date night at Chilis they are taking pictures and basically going to be only fathers and daughters. I think it is at all Chilis, so if any of you have a daughter and want to go do some quality time tonight to make em feel special call your local Chili's to see if they are participating. Trinity is very excited.
Of course I already know what I am getting. Can you say Sirloin Steak? I knew you could! I assume after dinner she will con me into a dessert since it is a special occasion. All Daddy Daughter Dates are to be considered a special occasion by the way. Gotta be dressed nice, look good and spoil her. Of course she will be in a dress looking pretty for Daddy too!