DreamWeaver
Legend
The Epi-v is starting to kick in ... you're going to want to see this, next few weeks are going to get freaky... Invalid Link Removed
KLEEN's Quest for PRIME! A transformation contest log.
- Thread starter MrKleen73
- Start date
DreamWeaver
Legend
New log watch me get shredded.....Invalid Link Removed
Onlychevy6
Well-known member
So now that this is over what's next?
RickRock13
Well-known member
Onlychevy6 said:
He's going to Disneyland!!!
Onlychevy6
Well-known member
RickRock13 said:
Lmfao.
MrKleen73
Legend
Yeah I think they would look so sick.
That is the way to go but I had no clue that I could do 275x20. Next time 280!!!
I just love to work hard in the gym. Doesn't really matter the plan of attack. I will attack the activity with ferocity and tenacity.
Thanks Jeff, it was great lifting with you. I am sure we will be hitting it up again before too long.
Thanks, it was a battle for sure. I like to write and when something makes you dig like that it just begs to be written out. Given the justice it deserves for being a feat and not just a happening.
Right now I am working on a split. Going to use the basic DC Split set up. I will have a day with just the compound movements then the second workout will be higher reps doing 3 sets on isolation moves to pre exaust a body part then doing 2 sets of of a compound at 15-20 reps.
I will put my lift up from this moring to give an idea. I did not do forearms today. I opted for leg ext instead so I could get them more involved during leg press due to the exhaustion.
WooHoo! I wish, need to get my daughter there again before she feels like she is too cool to enjoy it.
So a basic outline of todays lift.
Warm up - 5 min elliptical, & shoulder / arm general warm up.
Barberll Curls - 50x15, 75x15, 90x10 > 50x10
Seated Donkey Calve Raise - 190x15, 250x15, 290x15, 310x15
Romanian Dead Lifts - 135x15, 225x12, 315x12, 365x12
Leg Extensions - 150x15, 190x10, 210x10 > 150x5
Leg Press - 495x20, 585x15, 675x12, 585x20 - I have to say that hitting the isolation moves before the leg press made me work much harder with less weight. Definitely a good thing for me.
MrKleen73
Legend
Okay just documenting yesterdays workout.
Premise of this workout is isolations for pre -exhaust then 2 sets of compound movement keeps reps high, stress on muscle high and weight low.
Rep Ranges 15-20
Cable Crossover on free motion machine - 27.5x20, 35x20, 35x17 - this free motions machine is so awesome. I am not sure how they did the pulleys but as you can see I failed before getting to 20 on my last set with 35 which is the goal here.
HS Iso Incline Press - 90x15, 80x20 - Elbow was being grumpy during first set so I lowered the weight.
Straight Arm Lat Pull Down - 75x20, 75x20, 80x17 - Failed again here! Perfection!
Wide Grip Lat Pull Down - 120x20, 120x15 - Great sets!
Machine Lateral Raise 70x20, 75x20, 80x17 - Perfection again. I am trying to toast the target muscle before hitting the compound movement for it. Although this particular workout no compound move being done.
EZ Bar Front Raise - 45x20, 45x20 I almost didn't get the 20 on last set. I had to pause a second or two in between the last few reps. I was trying to pause the weight at the top just long enough to stop completely before descending under control.
Seated Wide Grip Row - 100x20, 110x20, 115x20 - felt great very hard on last set will need to go up a little to get to failure though.
Rear Delt Fly - 80x20, 90x20
EZ Bar OH Triceps Ext - 70x20, 85x20, 85x15 - Perfection again!
Close Grip Body Weight Dips - 20, 20
I was so ridiculously pumped after this my entire shoulder girdle, and triceps were aching from being so full.
So it will be
Upper and Lower Body Workout A : The heavier low rep days will be 8-12 reps 3 sets 3rd has a single drop set (some exceptions for legs).
Upper body A
Flat bench x3 + drop set
Chins x3 + drop set
Military Press x3 + drop set
Neutral Grip High Cable Row x3 + drop set
Close Grip Bench x3 + drop set
Biceps and Leg Day A
Barbell Curls x3 + drop set
Calves x3 + drop set
Romanian Dead Lift (4 straight sets no drop)
Leg Ext x3 + drop set
Leg Press (3 straight sets and a widow maker)
Upper and Lower Body High Rep Pre-Exhaustion Workout B : will be a 15-20 reps, 3 sets of an isolation exercise for body part first then 2 sets of a compound for same body part. Pace should be 30-45 seconds between sets or if training with a partner as quickly as you can go between the two of you. Machines and DB are used here to shorten this time for partner lifting.
Upper Body B :
Cross Over x3, HS Incline Press x2
Straight Arm Pull Downs x3, Wide Grip Pull Downs x2
Machine Lateral Raise x3, EZ Bar or BB Front Raise x2
Wide Grip Row x3, Rear Delt Fly Machine x2
OH Triceps Ext x3, Dips x2
Biceps and Leg Day B :
Incline DB Curls x3, Preacher Curl x2
Hammer Curl x3, Reverse Curl x2
Abductors x3, Adductors x2
Seated Leg Curls x3 Lying Leg Curls x2
Leg Ext x3, Squats x2 will basically be one moderate weight warm up set of 15-20 and then a widow maker.
Premise of this workout is isolations for pre -exhaust then 2 sets of compound movement keeps reps high, stress on muscle high and weight low.
Rep Ranges 15-20
Cable Crossover on free motion machine - 27.5x20, 35x20, 35x17 - this free motions machine is so awesome. I am not sure how they did the pulleys but as you can see I failed before getting to 20 on my last set with 35 which is the goal here.
HS Iso Incline Press - 90x15, 80x20 - Elbow was being grumpy during first set so I lowered the weight.
Straight Arm Lat Pull Down - 75x20, 75x20, 80x17 - Failed again here! Perfection!
Wide Grip Lat Pull Down - 120x20, 120x15 - Great sets!
Machine Lateral Raise 70x20, 75x20, 80x17 - Perfection again. I am trying to toast the target muscle before hitting the compound movement for it. Although this particular workout no compound move being done.
EZ Bar Front Raise - 45x20, 45x20 I almost didn't get the 20 on last set. I had to pause a second or two in between the last few reps. I was trying to pause the weight at the top just long enough to stop completely before descending under control.
Seated Wide Grip Row - 100x20, 110x20, 115x20 - felt great very hard on last set will need to go up a little to get to failure though.
Rear Delt Fly - 80x20, 90x20
EZ Bar OH Triceps Ext - 70x20, 85x20, 85x15 - Perfection again!
Close Grip Body Weight Dips - 20, 20
I was so ridiculously pumped after this my entire shoulder girdle, and triceps were aching from being so full.
So it will be
Upper and Lower Body Workout A : The heavier low rep days will be 8-12 reps 3 sets 3rd has a single drop set (some exceptions for legs).
Upper body A
Flat bench x3 + drop set
Chins x3 + drop set
Military Press x3 + drop set
Neutral Grip High Cable Row x3 + drop set
Close Grip Bench x3 + drop set
Biceps and Leg Day A
Barbell Curls x3 + drop set
Calves x3 + drop set
Romanian Dead Lift (4 straight sets no drop)
Leg Ext x3 + drop set
Leg Press (3 straight sets and a widow maker)
Upper and Lower Body High Rep Pre-Exhaustion Workout B : will be a 15-20 reps, 3 sets of an isolation exercise for body part first then 2 sets of a compound for same body part. Pace should be 30-45 seconds between sets or if training with a partner as quickly as you can go between the two of you. Machines and DB are used here to shorten this time for partner lifting.
Upper Body B :
Cross Over x3, HS Incline Press x2
Straight Arm Pull Downs x3, Wide Grip Pull Downs x2
Machine Lateral Raise x3, EZ Bar or BB Front Raise x2
Wide Grip Row x3, Rear Delt Fly Machine x2
OH Triceps Ext x3, Dips x2
Biceps and Leg Day B :
Incline DB Curls x3, Preacher Curl x2
Hammer Curl x3, Reverse Curl x2
Abductors x3, Adductors x2
Seated Leg Curls x3 Lying Leg Curls x2
Leg Ext x3, Squats x2 will basically be one moderate weight warm up set of 15-20 and then a widow maker.
RickRock13
Well-known member
I like that split you have set up, Chris!
MrKleen73
Legend
Yeah I may have to tweak it a bit here and there but we shall see. Well yesterday was supposed to be a lower carb day for me but I completely blew that. I will more than likely go out to eat with the wife today for lunch. I have to drive to Austin tonight so I can cover for someone in that office for a couple days. I should be staying with my friend and relaxing however we may end up going to do something or have a drink. Who knows. What I do know is I am spilled over like a mofo right now. I am not sweating it I know a few days of lower carbs will bring that back down. My schedule will be a little of kilter for a couple days but I will find out where the gym is out there and go lift at least once. Probably early AM.
DreamWeaver
Legend
Yah I blew it on Friday for carbs.. got so fuggin hungry!!
HokiePride
Well-known member
I blew my whole IF diet for the least two weeks. I went to PA to compete @ a meet. The whole week thereafter until today I have eaten normal, low carbs of course but not IF. I will begin again tomorrow.
DreamWeaver
Legend
IF is easy for me but sometimes I get extremely hungry in the evening... can't seem to fill up...
HokiePride
Well-known member
We stayed with our mother in law. It's not that I cant do it. It was because I was out of town. They often cook everytime we come home throughout the day. I only get home twice a year, 8 hrs away.
MrKleen73
Legend
It is a lifestyle not a diet so it is okay. I tend to stretch my fasts quite often so occasionally shortening it doesn't even make me blink. Nothing magic about that specific window just using one makes the bigger difference. You may end up dealing with hunger during the first few days of fasting again but that is really about all the worse things will get.
packers6211
Well-known member
I couldn't put all the words to describe Kleens heart and dedication in one post lol Every log of his is leaves me with determination!
DreamWeaver
Legend
The thing for me about long fasts that I really have to watch is the feeding frenzy when I break it... I tend to overdo it at times...
MrKleen73
Legend
Thanks Tommy! Remember if I can do this you can for sure. You have a great bit of resolve and staying power. We just need to get you willing to do a little nutrient counting. You have everything else...
I can go overboard on occasion but typically I know what I need to eat. That and my extended fasts are on burn days so I have 1600 or so calories to play with in one or 2 meals. Typically it will be one large meal and a large protein shake or smoothie. So a 400-500 cal shake and an 1100-1200 calorie meal.
HokiePride
Well-known member
Definitely, I will have to go through this phase again but it will be short. It helps too when I work in the field and leave in the AM to the field after being in the office. Then I have no choice because we live in the mountains. Once you leave the office either you have to drive a bit to get food or carry it. So, it actually gets easier from there. No quick places to stop. I won't carry anything for a few days. So I can do this pretty quickly.
DreamWeaver
Legend
I'll have to run some extended fasts this weekend... going away...
MrKleen73
Legend
I have been extending my fast both days that I am stuck out of the gym. Yesterday was eating about 3, then had about 1400-1600 cals high protein, trace fats and trace carbs. Today I will eat around 3:00 also. Probably going to get barbecue, 1 lb of smoked turkey breast and pick at it the whole way home to Houston. Heck maybe just go earlier and get 2 lbs and just have that be all my food for the day. 
Either way carbs will remain low until tomorrow.
Either way carbs will remain low until tomorrow.
Rosie Chee
The Female Terminator
I need to be doing this, since have been outside my 8-hour feeding window re eating the last week or so with everything going on. Got to get back on track! Have fun away, Doug
~Rosie~
DreamWeaver
Legend
I need to be doing this, since have been outside my 8-hour feeding window re eating the last week or so with everything going on. Got to get back on track! Have fun away, Doug
~Rosie~
Thanks Rosie should be a blast with the grandkids
RickRock13
Well-known member
I'm a fan of the extended fasts myself. I've been trying yo do them most cardio days now as I'm trying to shred up more
DreamWeaver
Legend
I use them for special occasions...
MrKleen73
Legend
Well here we are another weekend has passed and I ate too much again yesterday. LOL No big deal I already knew I would be having 2 low carb days in a row this week so I decided to take liberty with my carbs yesterday. That and I am sore from Saturdays workout so the extra food had a place to go. It was awesome. This is from memory but I am pretty sure it is spot on.
Chest HS Decline Wide Grip - warm up was a barbell 135x15 - 115 per side x10, 145 per side x 10 > 115x7
Chins (Warm Up was Pull down) - 165x10, BWx10, BWx10 > 165x9
Standing Military Press - 115x10, 135x10, 165x9 > 115x7
CG High Cable Row - 165x10, 225x10, 245x10 > 185x9
CG Bench Press 135x10, 185x10, 225x10 > 135x4
Today will be low carb UNLESS my boy wants to go out and do something tonight. If so then we can assume that alcohol and possibly poor food choices will be consumed and I really wont care that it isn't "in my nutritional plan."
Chest HS Decline Wide Grip - warm up was a barbell 135x15 - 115 per side x10, 145 per side x 10 > 115x7
Chins (Warm Up was Pull down) - 165x10, BWx10, BWx10 > 165x9
Standing Military Press - 115x10, 135x10, 165x9 > 115x7
CG High Cable Row - 165x10, 225x10, 245x10 > 185x9
CG Bench Press 135x10, 185x10, 225x10 > 135x4
Today will be low carb UNLESS my boy wants to go out and do something tonight. If so then we can assume that alcohol and possibly poor food choices will be consumed and I really wont care that it isn't "in my nutritional plan."
packers6211
Well-known member
Still killing it bro!!! Man eating like a king nothing wrong with that lol!
RickRock13
Well-known member
One of the many benefits of this IF lifestyle is being able to indulge and eat much more freely than others. When things come up I don't hold back either. I still always hit my goals
Tomahawk88
Well-known member
One of the many benefits of this IF lifestyle is being able to indulge and eat much more freely than others. When things come up I don't hold back either. I still always hit my goals
Got to love when a "diet" allows that. This is how I feel about mine. In fact I am having a hard time eating enough haha.
MrKleen73
Legend
Gotta love it but not too many empty calories in my eyes. Processed sugars are an excellent way to stimulate a massive insulin release and create quite an anabolic state. Even when I cheat I have shakes to keep protein up if the meal doesn't supply it. Talk about a meat head huh? LOLEmpty calories+fiber, greasy carbs and fats with minimal protein; The only way to cheat
AMEN!
Yeah it is truly forgiving. I am going to semi outline what I think I am going to change with my nutrition below.One of the many benefits of this IF lifestyle is being able to indulge and eat much more freely than others. When things come up I don't hold back either. I still always hit my goals
Exactly and when you see the caloric ranges I am working with here you will see I am allowing myself some very free days while doing both calorie and carb cycling in a way.
My workout is alternating between high and low reps for these splits in this order. Workouts are done 3 days a week Tues, Thurs, Sat so every week will either have a little more heavy or light lifting emphasis. My burn days will continue to be anything between a complete fast up to 2000 calories but normally in the 1300-1700 range.
Upper Body A Low Rep 6-8 range- chest, back width, shoulders, back thickness, and triceps = 4000 calorie day 500g carbs
Lower Body B High Rep 15-20 range- Biceps, Calves, Hamstrings, quads, thighs = 3000 calorie day 250 carbs
Lower Body A Low Rep 6-8 range- Biceps, Calves, Hamstrings, quads, thighs = 4000 calorie day 500g carbs
Upper Body B High Rep 15-20 range- chest, back width, shoulders, back thickness, and triceps = 3000 calorie day 250 carbs
Tomahawk88
Well-known member
Nice this should treat you well. I am sure you will make great progress. Never cease to amaze us here on the forum.
My ULC days end up being pretty low calorie like your burn days. It is harder to get in calories when it is just fat and protein haha.
MrKleen73
Legend
Yep I plan to enact it this week. I may fast most of the day tomorrow since I have been a little bit relaxed this weekend. Will prime me for Tuesday, will be high rep day then Thursday I kill that 500 grams of carbs! I think I may have to start a different log and update my journey trying to add some size for my show next year at 40. I figure I want to do a show as a mile marker here while I am 40, then maybe again at 45 or something. Who knows.
DreamWeaver
Legend
Yah my eating was a tad loose on the weekend but I am not sweating it ... I am pretty ripped already anyhow and I seem to burn fat no matter as long as I get in some burn days....
MrKleen73
Legend
Yep still fasting right now. Not sure how long I will wait to eat but I am keeping it minimal today, as in minimal digestion needed. I am going to have a shake here in a bit with some peanut butter then have another shake tonight with more peanut butter and that will be all I am eating today. Will end up being about 225 protein, 40g fat and 15-20 grams carbs for the day.
Tomorrow is my higher rep workout for upper body, I will hit it up then take in between 200-250 grams of carbs for the day and about 2800-3000 calories. Then Thursday will be heavy legs with around 500 grams of carbs for the day and 250-300 protien the rest from fats. We shall see how this goes. It is definitely an experiment.
DreamWeaver
Legend
Yah I have been using natural pb when hungry, I just grab a tablespoon and eat it out of the jar...very satisfying...
VolcomX311
Legend
Very informational log. I just started Leangains (first day actually), so I've browsed this entire log from page 1 to current, trying to get a read at where my own kcals should be. Most kcals calculators want me eating like 1500kcals daily; I'm not trying to look like I'm sitting in Auschwitz so I wanted a fellow bodybuilders standards. I may follow your alternating high and low days.
This will be the first time in my life where I'm following a "diet program" per se. I've only ever gone the 6 small meals way when cutting. Of what I've read, I like the science behind IF. I've also never cut being able to eat this many carbs before. Which could explain why I always lose so much muscle, lol.... not really that funny though.
This will be the first time in my life where I'm following a "diet program" per se. I've only ever gone the 6 small meals way when cutting. Of what I've read, I like the science behind IF. I've also never cut being able to eat this many carbs before. Which could explain why I always lose so much muscle, lol.... not really that funny though.
pricey_001
New member
VolcomX311 said:
Try this.. On martins blog from memory I think he recommends 75/25 carbs/fats on workout days and 50/50 on rest.
www(dot)1percentedge(dot)com/ifcalc/
LiveToLift
Legend
MrKleen73 said:
Too cool bro!
DreamWeaver
Legend
Man I miss my kids in sports...
DreamWeaver
Legend
Yah my daughter was a real bonified tomboy, I told you she was the only girl qb I have ever seen...then it was rugby but that was an all girls thing...
VolcomX311
Legend
Rugby is a rugged sport.
DreamWeaver
Legend
Yah she was small but strong fast and agressive, probably one of the best tacklers in the league...
MrKleen73
Legend
So that would have made her one of the few women in the world to be called a hooker!
Some of you may think that would be offensive to Doug, but anyone who knows rugby knows the Hooker position is held in high regard.
Thanks, my daughter is a huge part of my life. My boys too, but my daughter is really active in things and is always trying to be involved in any of my activities. I am a goof so we have a lot of fun together. Looking beastly in that avi man!
DreamWeaver
Legend
She was an inside half or something they placed her there to kick azz which was funny cuz of her size .. she was ferocious though and very lean and cut, you know wiry....5'3" and 124 but very lean and striated in the back...
MrKleen73
Legend
Wow! Nice!!!! Rugby is a seriously tough sport. Too tuff for my purdy face... I went to play with some people a few weeks practicing with a team. Was awesome major intense and major aggressive. Makes the pace of US Football seem like a lul in time. However the first real game they played 3 of our team alone left with stitches in their face, one broken arm and 2 teeth knocked out. I was like... well NO! I am not playing any hobby like that where I can end up looking like Mickey Rourke!
Rosie Chee
The Female Terminator
Nice to see someone acknowledge that it's "tougher" than football, LOL. No safety gear either, except for a mouthguard - not like your footballers who look like they're getting ready for war. Trust me, rugby can get brutal - I looked after the boys for a couple of years and I definitely saw a few things that would make you more than wince
~Rosie~