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KLEEN'S Corner - Where the Cool Kidz Kick It!

MrKleen73 said:
Going to see how much I can get in via rice type stuff, of course there will be some sweets in there and some frozen yogurt. I made a thing of fat free rice pudding last night too so that will be good. Probably toss in some sweet potatoes with honey and stuff as well.
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Yeah! Can't wait for the gay porn???...what?? I'm mean food porn!!
 
skinnybones said:
Yeah! Can't wait for the gay porn???...what?? I'm mean food porn!!
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Don't you consider them one in the same? Don't lie I know you love the tube steak...
wasme said:
1ifeblood can't wait for Kleen's gay porn either..
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Damn man this ain't a dating service... why you trolling for 1ifeblood in my thread. I know it got your hopes up but there is no Kleens gay porn so you and 1ifeblood will have to watch something else...


Here is todays update. First I woke up weighing in at 196.7 down 2 more pounds since Friday which is not good and extremely surprising after a day of 450 grams of carbs. So I hit coach up to make sure my plan to push another refeed is what he wanted me to do. He agreed and told me to get in 100g fats and as many carbs as I could today. So I have been trying to get lots of carbs in. Right now I would say by my basic estimate tracking that I am over 500g for the day and I still have about 75g worth of stuff to eat before bed...

I also changed my program up to get the weights a bit lighter. I am doing GVT training now but modified a little by adding an extra day so I can work on some weak spots as I go along.

This is the current split I am doing.

The two main exercises are done as a modified super set and so are the secondaries. By modifies Super Set I mean I do exercise one, complete the set rest 45 seconds and start exercise two, then wait 45 seconds and back to exercise 1. Basically this give the muscle group about 2 minutes rest but the body only gets 45 seconds rest in between sets. The tempo for everything besides back work is 4-0-2, and back work is 2-0-2-2 in other words 2 second negative , no pause at bottom, 2 second concentric, 2 second hold a peak contraction. This is still the same time under tension however the holding helps keep the arms from taking over like they want to do on the long negatives with back work.


Day 1
Chest - DB Bench Slight Incline 10x10, & Cable Flies or crossovers 3 sets of 10-12

Back Rowing - DB Rows 10x10 & Seated Rows (Elbows Up) 3 sets of 10-12


Day 2
Quads - Leg Press 10x10 & Leg Extensions 3 sets of 10-12

Hams - Leg Curls 10x10 & Calves 3 sets of 10-12

Day 3 - Conditioning

Day 4
Back Width - Assisted Chins or Lat Pull Down 10x10, & Straight Arm Pull downs or Pull Overs 3 sets of 10-12

Medial Delt - Side Raises 10x10 * Rear Delt Machine 3x20 or Rear Delt Destroyer set

Day 5 - Conditioning


Day 6
Biceps - Ez Bar Curls 10x10 & DB Hammer Curls 3 sets 10-12 reps

Triceps - Dips or Dip Machine 10x10 & Overhead Triceps Ext 3 ets of 10-12


Day 7 - OFF

I may change it to conditioning on Day 7 and off on Day 3 after legs since I probably wont be able to walk then...

Okay so todays training was Day 1 and went like this. I am only going to list the sets I was not able to get to 10 on rather than bore everyone with 10 10 10 stuff.


Super Set 1
DB Incline Press 55lbs - Set 9 was 9 reps and set 10 was 7 reps - Did notice a little tenderness on my biceps tendon with these. I may have to get creative here if it continues to be a problem.

Incline DB Rows face down on bench - 55lbs - Set 8 was 9 reps, set 9 was 8 reps and set 8 was 8 reps. I was really pulling with my back just using my hands as hooks and pulling the elbows back in an arch toward hips. Was pretty brutal funny how much a long tempo will drop working weights.

I can not even begin to tell you the full upper body pump I had at this point!!!

Super Set 2
Pec Deck - 90x12, 10, 10 - Oh man on this one I added in a 1-2 second squeeze in the center on top of the 4-0-2 so it was 4-0-2-2 I love this pec deck because it is set up so you can bring both elbows together in the center without being in a poor mechanical position for you body.

Wide Grip Seated Rows w/ elbows held high - 90x12, 10, 10 - Oh man I had the most amazing mind muscle connection on all my back work today it was so awesome!!!!
 
Although I am quiet disappointed with what you said above re: video footage lol, looks like you have a great set up! Today's workout looked intense. I know when I did GVT before starting meadows I was humbled with how light the weight needs to be to get even close to a full 10x10.
 
All caught up bud

What the fukk us with all the sickness in the air?? I'm sick again as well.

Split looks solid bud and the tren dev looks intriguing
 
bean5er said:
All caught up bud What the fukk us with all the sickness in the air?? I'm sick again as well. Split looks solid bud and the tren dev looks intriguing
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Damn man, sick again! That's horrible. Are you taking a multi or any immune boosting supps? The Tren Dev is a cool ass supp for sure!
 
Refeeds can lead to rapid weight loss when the metabolism speeds up. If I use them too often it seems to disipate. Very little damage done though, just that the fat loss does not happen as fast. I think you can use them often without gaining a lot of excess fat. Depends on what the rest of the diet looks like and everybody's differnt. They can be fun though. I have a short window refeed on a weekly basis right now.
 
wasme said:
Although I am quiet disappointed with what you said above re: video footage lol, looks like you have a great set up! Today's workout looked intense. I know when I did GVT before starting meadows I was humbled with how light the weight needs to be to get even close to a full 10x10.
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Yeah it is intense I expect to get 10 all the way across this next time with the same weight. On the bench I was flexing my pecs to bring the elbows close more so than a full on push so I came out wide then arched to the top. I think if normal pressing I may have been able to go another 5-10 lbs and have the same numbers.
pete8407 said:
That looks like a great split
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Thanks, I need to bring up my medial delts and arms plus I for full back developement you should do both horizontal and vertical planes of motion. With normal GVT they lump the shoulders in with arms and only give them 6 sets 3 side and 3 rear which just didn't jive with my needs. I think the 10x10 on the side raises should have my delts blowing up by the end. Rears are already getting sick. Now for more width to the shoulder caps.
skinnybones said:
Yeah man, killer split. Glad your feeling better.
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Thanks, I was rough as all get out for a bit. Yesterday was the first day I didn't feel bad, wasn't fully recovered but didn't feel bad. Today I feel pretty good.
bean5er said:
All caught up bud

What the fukk us with all the sickness in the air?? I'm sick again as well.

Split looks solid bud and the tren dev looks intriguing
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I don't know man but this sucks! This has been my worst year in a while for illnesses... FRUSTRATING!!!! Why it always gotta be a stomach bug too. Couldn't I just get a fever and wanna sleep or something... NO!!!! Apparently not!

pete8407 said:
Hey Kleen, I'm doing a log/review on the new IForce Protean flavor, here's the link if you want to follow or anyone else. It's damn tasty!

http://anabolicminds.com/forum/supplement-reviews-logs/245745-iforce-oatmeal-cookie.html
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On my way!
1ifeblood said:
Wait for it...I'm IN it!
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Yeah he is the guy on his hands and knees with blinders on, a horse bit in his mouth and a riding crop sticking out of his ass. 1ifeblood I am surprised you admitted it...
DreamWeaver said:
Refeeds can lead to rapid weight loss when the metabolism speeds up. If I use them too often it seems to disipate. Very little damage done though, just that the fat loss does not happen as fast. I think you can use them often without gaining a lot of excess fat. Depends on what the rest of the diet looks like and everybody's differnt. They can be fun though. I have a short window refeed on a weekly basis right now.
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Yeah they are very good and a big one is good weekly if dieting hard and not extremely close to a show, or even then if it is your only refeed and carbs are lower throughout the week.

If you guys want to get an idea of what I look like right now go to my youtube page and watch my last few videos. They are specifically for the Tren Dev log on Invalid Link Removed so I won't post them here. However the last one was yesterday and I end up throwing a few poses toward the end. Here is a link to my youtube profile. Oh yeah I have a lot of older posing practice vids and stuff out there too. Invalid Link Removed
 
I used refeeds for both my shows last year the first was better timed that the second show where I went with it a couple times too many. I still got good results though and I think most of my problem was on the actual day where I tried to get more volume. I was somewhat successful with the volume aspect but I got a bit of water as well. Timed well you can use a 2 to 3 hour refeed a week before a show and you can shed some quick lbs. If you are behind it's a good trick. I think you insulin sensitivity lessens the more you do it though, so you have to limit it some. I think 2 to 3 times in the last 8 weeks would be ok. It really depends on what pace you're on as well I think. I am getting the feeling it's a better catch up technique and works better in extreme cases. When your ahead there really is not as much a reason to use them I think. It worked best when I was on really low carbs trying to catch up. I guess that makes sense though.
 
Yeah there are a lot of reasons but i think a lot of the issues you had originally was the things you were carb loading with in the end. Had it been more easily digested foods, no whole grains, and no dairy I think you would have seen better results. Keep in mind Skip Mehl the guy who originated Sh!tloading, or as the new version is Skip Loading. He has people doing these weekly right up until competition day. You just liked to limit the carb up and take less time to drop the water but it was not as effective of a carb load as if you had been really aggressive with the carb ups to the point you really spilled over then flush over a few days.
 
MrKleen73 said:
Yeah there are a lot of reasons but i think a lot of the issues you had originally was the things you were carb loading with in the end. Had it been more easily digested foods, no whole grains, and no dairy I think you would have seen better results. Keep in mind Skip Mehl the guy who originated Sh!tloading, or as the new version is Skip Loading. He has people doing these weekly right up until competition day. You just liked to limit the carb up and take less time to drop the water but it was not as effective of a carb load as if you had been really aggressive with the carb ups to the point you really spilled over then flush over a few days.
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I did some of those too. They were tough on the system I never used them last year. The short window ones were Steve's idea and I think he uses them. Then there was the ones I did earlier that had the wrong foods yah. The shorter window loads I using more sugars and higher glycemic foods. Damn there is a lot of ways to go about this. I think different people may do better with different methods. When I used the full skipload years ago I was not in good enough shape to really understand what was happening I think I should play with it again :) Pancakes and some of the Captain.... crunch that is :)
 
Fug now I have a craving for Captain Crunch pancakes :( I won't act on it though ....:15:
 
MrKleen73 said:
Yeah he is the guy on his hands and knees with blinders on, a horse bit in his mouth and a riding crop sticking out of his ass. 1ifeblood I am surprised you admitted it...
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Really? Are you really surprised? C'mon man, it's me we're talking about. You know I'm comfortable with it.
 
DreamWeaver said:
We don't get cookie crisp up here so I can't comment on them. :( I've heard good things ....
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If I wasn't unemployed and down on cash I would personally hand deliver you a box. You poor guys up there get screwed don't you? No good pop tart flavors, no cookie crisp, outlandiss taxes and expensive food/gym memberships in general... :-(
 
superbeast668 said:
If I wasn't unemployed and down on cash I would personally hand deliver you a box. You poor guys up there get screwed don't you? No good pop tart flavors, no cookie crisp, outlandiss taxes and expensive food/gym memberships in general... :-(
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I don't use commercial gyms, you get a school gym and better prices better equipment. We do get fugged when it comes to variety of items though.. get this.. it's almost impossible to find turkey jerky :( or turkey sausage for that matter but costco has that. A lot of things are like that. Just much less variety.
 
DreamWeaver said:
I don't use commercial gyms, you get a school gym and better prices better equipment. We do get fugged when it comes to variety of items though.. get this.. it's almost impossible to find turkey jerky :( or turkey sausage for that matter but costco has that. A lot of things are like that. Just much less variety.
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My company for a while was based out of Vaughan in Ontario... Definitely noticed the smaller selections. Always wondered why that was. I never knew to look at the school gyms. I was lucky enough to wiggle my way into good life and extreme for free for about 3 weeks each. Initially extreme wanted 20 a day because I wasn't buying a 2 year membership!
 
superbeast668 said:
My company for a while was based out of Vaughan in Ontario... Definitely noticed the smaller selections. Always wondered why that was. I never knew to look at the school gyms. I was lucky enough to wiggle my way into good life and extreme for free for about 3 weeks each. Initially extreme wanted 20 a day because I wasn't buying a 2 year membership!
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Yah I pay 25 bucks a month at ETS which is a technichal school in Montreal and the money I pay seems to be spent on improving the equipment in the gym. We have great equipment. The selection is a population thing I think. Only 30 million people stupid enough to live here ....
 
DreamWeaver said:
Yah I pay 25 bucks a month at ETS which is a technichal school in Montreal and the money I pay seems to be spent on improving the equipment in the gym. We have great equipment. The selection is a population thing I think. Only 30 million people stupid enough to live here ....
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25 ain't bad at all esp with good equipment. That's awesome I wish they were more worried about equipment here. Not that my gyms is bad gear it's mostly new but they'll have out of order signs for a month on the same equipment.


As far as the population it seems backwards from the states. The higher populated areas are easier to find stuff because of a higher demand. Less population=less selection and higher prices.
 
DreamWeaver said:
I did some of those too. They were tough on the system I never used them last year. The short window ones were Steve's idea and I think he uses them. Then there was the ones I did earlier that had the wrong foods yah. The shorter window loads I using more sugars and higher glycemic foods. Damn there is a lot of ways to go about this. I think different people may do better with different methods. When I used the full skipload years ago I was not in good enough shape to really understand what was happening I think I should play with it again :) Pancakes and some of the Captain.... crunch that is :)
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You definitely should when you are leaner. Remember I kept telling you that would be the case I think you might fall in love with it if you started it around 6% instead of 8-9%
DreamWeaver said:
Fug now I have a craving for Captain Crunch pancakes :( I won't act on it though ....:15:
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Not unless it's a refeed!
wasme said:
See I knew he was lying.
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LOL
superbeast668 said:
Dude I'd kill a man for pancakes and some coooookie crisps.
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MMMMM Cookie Crisps a man after my own heart! You ever put them on low fat frozen yogurt as a topping? OMG!!!!
1ifeblood said:
Really? Are you really surprised? C'mon man, it's me we're talking about. You know I'm comfortable with it.
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Not surprised and if you are too comfortable now we will get one with a bigger handle.
DreamWeaver said:
We don't get cookie crisp up here so I can't comment on them. :( I've heard good things ....
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This is an outrage! You must special order a box immediately!
superbeast668 said:
If I wasn't unemployed and down on cash I would personally hand deliver you a box. You poor guys up there get screwed don't you? No good pop tart flavors, no cookie crisp, outlandiss taxes and expensive food/gym memberships in general... :-(
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No doubt!!!!


Okay today was a beast!!!!! I can't even begin to tell you it was rough. My legs were actually just as sore today as they were yesterday. So I sped up the rest periods and kept weight even lower. Instead of doing Leg Press rest 45 leg curls rest 45 I just did Leg Press Straight to Leg Curls and then rested 45 seconds. My legs were already thrashed and I didn't want to make things so bad I could not actually walk tomorrow. Although I am not too sure I managed to avoid that fate.

Again I am only going to mention the sets I didn't get 10 on for the main exercises.

Tempo 4-0-2 unless I mention I added a pause or hold.

Super Set 1
Leg Press Low on platform various widths - 420x10 x10 sets - Was not insanely hard but challenging.I will add at least 50 lbs to this next time and see how it goes more than likely I will add 90 since I will be fresh when I start.
Cybex Iso-lateral Standing leg Curl - 35+ weight of apparatus x10 x6 sets & then Set 7 was 8/8, Set 8 8/8, Set 9 9/9, Set 10 5/5 - I was using my weaker leg first i have to say that my left leg is much weaker than my right. I am going to get my ass into a chiropractor stat! Probably going to make an appointment today if I can.

Super Set 2
Leg Extension 12, 10, 10 - I also added in a 1-2 second squeeze at the top for good measure. Quads were on FIRE!!!
Donkey Calve Raise Sled - 250x12, 10 ,10 I also hadded in a 2 second stretch at the bottom of each rep. Pump and burn was intense!!!!

So funny story for the day... After this workout you can imagine my back was a little tight. I decided to use my Teeter board and thought I remembered how many Centimeters I was supposted to put the board at since it was a while ago that I used it. Well imagine my surprise when it goes all the way back as in ALL THE WAY UPSIDE DOWN then the board kept going leaving me hanging there like a bat! Well I hung there and moved around in traction which is supposed to help then I did a bunch of upside down crunches. When I went to get back up the teeter board was off balance and wouldn't come back up. Now I could do a sit up and reach up to grab my feet but could not unhook against the tension of my own weight so I was stuck. My wife has just gotten in the shower so i had to hang there until she got out then she had the radio on and couldn't hear me. So I am yelling for her when she gets out. A good 5 minutes she was out I was trying to be patient only yelling ever 30 seconds or so at first then it graduated to 15, 10 5 then doing the big load ass wolf whistle a couple times while I hear her singing to the radio finally she heard me when I bellowed like Thunder and kept whistling. She came and got me and I just laughed. I wasn't mad I just thought it was funny but sure was happy to be off that thing. My lower back does feel amazing right now though!!!!


Okay here is a positive update for sure I gained my weight back! I am back up to 202.3 as of this moring that is a gain of 5.7 lbs from my lowest weight on Sunday of 196.7 PLUS I LOOK LEANER!!!!

Some notes on the Tren Devastation, it is starting to give me Tren-somnia or I assume that is what is going on now that I have had a few doses in close proximity. I try to go to sleep when I should already have been to sleep but both my body and my mind seem to have a low level rush of energy that just won't let me get to sleep easily. I also noticed I have more energy throughout the day now. Seems like stims have more effect I think that is due to the DHB increasing half life or something.
 
Never done frozen yogurt and cookie crisps. Sounds delish.

Nice lift.

The trensomnia you're speaking of fits the bill 110% to what I experienced on tren e. It was nuts. Id be tired all day. Lay down to sleep. Blam. Minds racing. Can't slow it down. Couldn't even really meditate it away with breathing exercises. Maybe get you some g8 lol. I feel like it would work well.
 
superbeast668 said:
Never done frozen yogurt and cookie crisps. Sounds delish.

Nice lift.

The trensomnia you're speaking of fits the bill 110% to what I experienced on tren e. It was nuts. Id be tired all day. Lay down to sleep. Blam. Minds racing. Can't slow it down. Couldn't even really meditate it away with breathing exercises. Maybe get you some g8 lol. I feel like it would work well.
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Cool I have some of the OG G8 at home, I also have some ambien for when it is too bad. Good news is that proves it is legitimately staying longer in my system than normal as it would have been gone otherwise since i did not dose yesterday. The last few days have been really good for my physique. The refeeding filled me back out making me look leaner or I am just leaning up quickly.
 
MrKleen73 said:
Cool I have some of the OG G8 at home, I also have some ambien for when it is too bad. Good news is that proves it is legitimately staying longer in my system than normal as it would have been gone otherwise since i did not dose yesterday. The last few days have been really good for my physique. The refeeding filled me back out making me look leaner or I am just leaning up quickly.
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I had to steal a bunch of anti anxiety tabs from my girl but that was before I got the g8. I'd imagine ambien would work even better and those work like a charm.
 
MrKleen73 said:
Not surprised and if you are too comfortable now we will get one with a bigger handle.
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The super duper wam bam thank you maam yippie kai yay motha ****a deluxe handle??!!! It's what I've ALWAYS wanted!!
 
Nice leg killer there. Glad the weight is back and looking leaner is always a good thing. I cracked up with the teeter story.
 
superbeast668 Yeah the ambien work great I can take a half most of the time since i am not a true insomniac.
1ifeblood , yes and then I clamped a fat gripz around that!!!
Pete007, & kenpoengineer - yeah, it was pretty funny once I got down. Was for the first part of being stuck too. But when I got an ab cramp while hanging there sh!t got real! LMAO
 
Alright hit the gym this morning, was a good one! Back and Shoulder width work today!
Again I am only going to mention the sets I did not get 10 on to make it easier to log this workout. Tempo remains the 4-0-2 unless mentioned.

Super Set 1 Rest between super sets about 45 seconds

Wide Grip Lat Pull Downs - 150lbs Sets 9 and 10 were both 8 reps - was giving a good 1-2 second squeeze on these too, excellent mind muscle connection today.

Machine Side Raises 70lbs Set8 was 9 reps and Sets 9 & 10 were 7 reps - man my shoulders were burning through the last several sets...

Straight Arm Lat Pull - 75x12, x8, 60x8 - man my lats were on fire with these, the pump was just retarded.

Rear Delts Machine - 80x12, 70x10, 70x9 had a nice 3d look to my shoulders when this was over.

That was it, 26 sets in less than 50 minutes. I would have taken longer rest periods but I was motivated and they took down the second timer at the gym so I didn't get to time the rest periods and ended up rushing.
 
DreamWeaver said:
Today is refeed day ... :)
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Nice I get one a week on one of my already high days. Moderate fats and high carbs for that meal / window...
superbeast668 said:
fixed. I've been such a fatty.
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Love it!


I took some pictures this morning I am weighing in at 202.2 and still leaning out slowly while bringing the calories up. I will post some of the pictures here in a little bit. I need to get them off my phone and crop them.
 
MrKleen73 said:
Nice I get one a week on one of my already high days. Moderate fats and high carbs for that meal / window... Love it! I took some pictures this morning I am weighing in at 202.2 and still leaning out slowly while bringing the calories up. I will post some of the pictures here in a little bit. I need to get them off my phone and crop them.
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I just realized, from my vantage point - you are about 35 pounds heavier than me! Holy Fug!
 
kenpoengineer said:
I just realized, from my vantage point - you are about 35 pounds heavier than me! Holy Fug!
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Wow that sounds like a lot when you say it like that. LOL


Okay so here is my morning pics for today, 3/14/14 weighing in at 202.2 lbs this morning I am looking pretty good. Cals coming back up pretty aggressively but cuts seem to be the same if not a little better. I have a chest and back rowing workout tonight to hit up it should be fun. I plan to go to the Phil Heath Classic here in Houston tomorrow. Meeting up with an old buddy from here Oufinny, and I am sure we will hook up with Monte as well. I am contemplating doing my workout tomorrow before going but probably not. Either way without further delay here are the pics.

Invalid Link Removed

Invalid Link Removed
 
Eeeesh. Big fella.

Yeah hopefully I see you guys up there tomorrow. I'm supposed to be off work but it'll be a last minute deal to make sure.

Are you buying your tickets at the event btw?
 
Montego1 said:
Eeeesh. Big fella.

Yeah hopefully I see you guys up there tomorrow. I'm supposed to be off work but it'll be a last minute deal to make sure.

Are you buying your tickets at the event btw?
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We are meeting up there at the box office at 9AM or just before. That way if seats are numbered we will have seats together. Although I think it is first come first serve general seating and not assigned unless in the reserved section.
 
Looking gee double OH dee my man (that's right, he's MY man)! Seriously...you're always setting the standards around here. Highly impressed and seriously motivated!
 
Big and chiseled! Abs look great. I can't believe how much more defined you are compared to last year! Be proud brother!
 
1ifeblood said:
Looking gee double OH dee my man (that's right, he's MY man)! Seriously...you're always setting the standards around here. Highly impressed and seriously motivated!
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Thanks Man that is one hell of a compliment!
kenpoengineer said:
Big and chiseled! Abs look great. I can't believe how much more defined you are compared to last year! Be proud brother!
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Thanks Kenpo I am really working on it!

Okay so here is how my workout went. I did 10x10 of both EZ Bar Curls and Dip machine.

Super Set 1
EZ Bar Curls 45x10 x10 sets
Dip Machine 255x10 x10 sets very hard at end for both and I had a massive pump!

DB Hammer Curls 22.5 x12, 10, 10
EZ Bar Standing French Press - 65x12, 10, 10 barely got the tenth reps on these sets. Oh Man I was looking Huge

Feet on Stool Push Ups x35

This was about set 7 on the Dip machine with 255

[video=youtube_share;xO9EQilX2lk]http://youtu.be/xO9EQilX2lk[/video]
 
Looking excellent Kleen, better than I've ever seen you perhaps. Keep smashing away & work that metabolism!
 
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