RickRock13
Well-known member
Real nice DLs Kleen!! 
KLEEN's Recovery and Cut Log = RLS Dermacrine, NTBM Gear and other goodies to start.
- Thread starter MrKleen73
- Start date
thundergod
Well-known member
I just want to say that this proposed ban would surely include DHEA. They've talked about that for years now.
And all you guys who love these "natty" hormonal products including the PP andro series, could kiss them all goodbye.
The darkside calls. :firedevil:
And all you guys who love these "natty" hormonal products including the PP andro series, could kiss them all goodbye.
The darkside calls. :firedevil:
DreamWeaver
Legend
Yah 315 times 15 is significant, must of almost barfed up a lung... I hate high rep deads...
MrKleen73
Legend
Push 4/14/11 and responses...
Okay I did not stick to my not doing any movements under weight plan, the improvements in my shoulder have been good and active recovery seems the way to go so I just went nice and light on the upper body stuff.
Shorter ROM on Chest and Shoulder work, Triceps done with extensions instead of Close Grip Bench to keep shoulder out of it.
15 reps on all lifts.
BB Bench - 95, 115, and 135 easy stuff just working the muscle to avoid atrophy while allowing shoulder to heal up a bit.
Standing BB Shoulder Press - 45, 55, 65 - Same here there was no pain during this at all.
Rope Triceps Ext. - 80, 90 - This felt great on the triceps, but ended up speeding reps up slightly on the last 3 to make the 15. Next time I will stay at same weight and see if it gets easier and it should as long as the nutrition needs are met.
Leg Press - 4 plates, 12 plates, 12 plates +5 up 10 lbs from last time, keeping feet lower on platform to emphasize quads.
Squat Widow Maker - 225, 4 more reps than last time. I was sore last time and it stymied my ability to complete the set. I will work back up and then surpass 245 but I am not going to get myself in a hurry. I will move up 10 lbs at a time until I get stuck not being able to hit 20 reps. Once I do I will work to get that 20 then add 5 lbs, then go with micro weights if needed to keep progressing.
Appearance, well I had a little water on me from the carb up on Sunday, not a ton but I had some it is gone now and as of this morning my abs are looking even better. I won't put up any more pics until all of the actual competitors in the transformation challenge have put theirs up. I have been trying to hold myself to a standard with these guys so I might as well go into hiding this next week and reveal a final package when they do.
I may even wait a day or two after since I am peaking for my shirtless time amongst the masses at the Buzzfest concert on 5/1/11. I think I should be able to make some real strides over the next week. Granted I won't look like Morry or even my Avatar by then but I should look good enough to turn a head or two at the concert. 
LMAO! If there were a Dark Side advocate you would be it! I love it, and I understand exactly where you are coming fro. Monetarily, Effectiveness wise and health wise AAS far outweigh the current things on the market designed for extreme muscle growth.
Okay I did not stick to my not doing any movements under weight plan, the improvements in my shoulder have been good and active recovery seems the way to go so I just went nice and light on the upper body stuff.
Shorter ROM on Chest and Shoulder work, Triceps done with extensions instead of Close Grip Bench to keep shoulder out of it.
15 reps on all lifts.
BB Bench - 95, 115, and 135 easy stuff just working the muscle to avoid atrophy while allowing shoulder to heal up a bit.
Standing BB Shoulder Press - 45, 55, 65 - Same here there was no pain during this at all.
Rope Triceps Ext. - 80, 90 - This felt great on the triceps, but ended up speeding reps up slightly on the last 3 to make the 15. Next time I will stay at same weight and see if it gets easier and it should as long as the nutrition needs are met.
Leg Press - 4 plates, 12 plates, 12 plates +5 up 10 lbs from last time, keeping feet lower on platform to emphasize quads.
Squat Widow Maker - 225, 4 more reps than last time. I was sore last time and it stymied my ability to complete the set. I will work back up and then surpass 245 but I am not going to get myself in a hurry. I will move up 10 lbs at a time until I get stuck not being able to hit 20 reps. Once I do I will work to get that 20 then add 5 lbs, then go with micro weights if needed to keep progressing.
Appearance, well I had a little water on me from the carb up on Sunday, not a ton but I had some it is gone now and as of this morning my abs are looking even better. I won't put up any more pics until all of the actual competitors in the transformation challenge have put theirs up. I have been trying to hold myself to a standard with these guys so I might as well go into hiding this next week and reveal a final package when they do.
I may even wait a day or two after since I am peaking for my shirtless time amongst the masses at the Buzzfest concert on 5/1/11. I think I should be able to make some real strides over the next week. Granted I won't look like Morry or even my Avatar by then but I should look good enough to turn a head or two at the concert. You would be correct if the damage that was done to my shoulder was tendon related. The only thing that was damaged was the cartilage on the top of my humerus. The likelyhood of me actually damaging that after 4 months with light weight is VERY LIMITED. However this soreness is in the supraspinatus and infraspinatus muscles of the rotator cuff which my ortho and the guy doing my dye injection both said were amazingly well conditioned at the time of my surgery. My shoulder joint was in so tight he had a hard time getting the dye in between the shoulder joint. He jokingly asked are you sure this is the shoulder your having an issue with, it definitely isn't a rotator cuff issue. I was like no I work them 3 times a week just a little before every workout. Well my dumb azz got out of that practice of doing the external rotations. I was only doing the vertical external rotation, and when I started back up again I didn't notice that the cable crossover at the new gym started at 20 lbs instead of 10, so I basically went relatively heavy on something that hadn't been worked in a while. There really aren't many exercises that work that muscle indirectly so it can get out of condition pretty quickly. So basically the soreness has been from that and improving daily. However I kept training, so it would get sore again. I moved to lying on the bench to do them with a 10 lb DB for now. I will move up to 15 in a few weeks. I remembered theother day that I had a similiar issue about 6 months out from my last surgery and it was due to being very out of condition around that areas. I had to work to get it good to go, that and a cotrisone shot. Not doing that right now for sure. I will do another round of Alflutop before I entertain the idea of another cortisone shot.
Thanks, it sure did. I did put up 365 for a set of 5 a while back just to get a little something going and no issue with shoulder then but decided to not push it, even though that is my nature. It is also what got me injured. Now 315 x15 is a much more impressive feat than 365x5.Oh yeah, and nice DL numbers Kleen. I bet it felt good to pull the 3 plates off the ground again
:hammer:
Thanks! My best is 20 reps at 315, I could have pulled a few more reps for sure and the 20 were really explosive this time they were all deliberate pulls. I let the weight come to a dead stop for a second to release any stored tension then pulled smoothly off the floor.Real nice DLs Kleen!!
LMAO! If there were a Dark Side advocate you would be it! I love it, and I understand exactly where you are coming fro. Monetarily, Effectiveness wise and health wise AAS far outweigh the current things on the market designed for extreme muscle growth.
DreamWeaver
Legend
In other words the dark side is not so dark...
MrKleen73
Legend
Thanks Doug! I was a little nauseous but not too bad. I was surprisingly more so after the widow maker on squats today however that is a much larger ROM for the legs so it makes sense.
DreamWeaver
Legend
Yah I almost lost my lunch on the stiff legged dead double drop the other day 15 rep deads and widowmakes and I know I'd need a bucket... I'm a little short of breath....:blink:
Milas
Board Sponsor
morry
Well-known member
MrKleen73
Legend
The only dark side of it is the legality issue in my opinion. I fail to see why a low dose of testosterone would not be an effective form of birth control considering female hormones are given in higher amounts as a form of birth control.
How many prescription drugs do we see with way worse side effects than steroids that have their own commercials for crying out loud. Could result in yada, yada, yada, including stroke or sudden death.... WAIT WHAT????? Fug it I will keep my arthritis pain!!!!
DreamWeaver
Legend
Yah those are scary ads, makes no sense .. well it does if you know the score...:grumpy:
thundergod
Well-known member
The great thing is that testosterone is NOT illegal. It's prescribed by more and more doctors all the time now. And you can dose a little more than the usual 200 mg. weekly that they advocate,
Most doctors are cool with that.
And just so you know, doctors are already prescribing testosterone for male birth control. It's actually safer than giving women estrogen. Estrogen can cause breast cancer, heart disease and strokes.
I heard about this several months ago.
You must be psychic. :Eyecrazy:
DreamWeaver
Legend
Cool but then I live... up here....:11:
Milas
Board Sponsor
Wait, so I can get Test Cyp for birth control? Should I see an endocrinologist, or just regular doc? You've got me all excited now!!!
thundergod
Well-known member
Not sure how widespread this is yet. I heard it on radio and TV a few months back.
Couldn't hurt to google it.......
:gotsearch
RickRock13
Well-known member
I'm already trying to win my wife over on letting me inject, and this news can only help as we have our next and LAST child to be due in June. I had planned on a vasectomy, but I like this idea much much better!!:yup:
JudoJosh
Pro Virili Parte
Same here, wife wanted me to get the snip, I just told her about this being a possibility and she was totally cool with it.
Did some searching and found this
:bigok:
mich29
Board Sponsor
RickRock13
Well-known member
Yeh I would say don't make up your mind just yet...I had the same attitude until I reached my 30s and my kids are the best decision I've ever made by far. Even though they drive me crazy 90% of the time. The other 10% is worth its weight in gold :yup:
morry
Well-known member
I turn 28 here shortly but u guys are right. I'll probably change my mind.....
I am lucky enough to have 2 wonderful little nephews (the sit on my back while I do pushups.....they think I'm superman....:toofunny and a beautiful niece who joined this world a couple months back. they will do for now but I guess I will have my own someday .
I am lucky enough to have 2 wonderful little nephews (the sit on my back while I do pushups.....they think I'm superman....:toofunny
and a beautiful niece who joined this world a couple months back. they will do for now but I guess I will have my own someday .
VolcomX311
Legend
That's what I hear.
MrKleen73
Legend
Recent Affirmations!!!!
Affirmation 1:
So yesterday morning before I started squatting I decided I wanted to get a look at my legs. I pull my shorts up and flex both of them real quick to catch a glimpse and drop the legs of the shorts back down, not trying to show off was just curious how it looked under gym lights. Well I saw striations in my right quad. Now typically they are both very seperated but I only have striations in my left quad. So I just had to pull the shorts back up and have a look to see if I was seeing things. Nope sure enough striations on my right quad, my legs are so seperated right now I could probably get on stage with these legs. They seem to be retaining size better during this cut too which may explain the striations in the right quad.
Affirmation 2:
I go to tan yesterday, I don't do it all the time but I will be out in the Texas sun ALL day May 1st and I need to have some sort of base tan or even with sunscreen I would burn badly and peel. The girl who works there sees me and just starts gushing. Oh my gosh Chris you look so lean. You have lost a lot of weight havent you? I said well I haven't lost too much but I am trying to lean out. She went on and on about how lean I was and how fast it was happening. She was so interested she even looked up the last time I was there that she was. She was all I saw you just a month ago and you look SO MUCH DIFFERENT!!!! You look so good I wish I could get lean that fast. I can't believe you cut up so fast.
NICE!!!!!!
Affirmation 3:
So I go stand near a mirror with overhead lighting last night at home, and try to see how my abs are coming along. I can see them pretty decently under the light. I mention to my son, Hey look son, I can actually see my abs when I stand under the right lighting. He shook his head, kind of rolled his eyes and laughed... I asked What? This was his repsonse. "Dad, you can see you abs now no matter where you stand. You can see them when you are just standing there..."
Here I am thinking that they can only be seen under perfect lighting conditions....
I LOVE LEAN GAINS!
Have I mentioned that yet? Lean Gains on the Left :kiss: Me on the right! :bigok: :bigok: :bigok:
Body Weight is currently 190, BF untested... If I get down to 185 I am gonna look awesome!
I am a little psychotic is that good enough?
I wonder if I can find a doctor willing to do that? Just have to make sure he doesn't know the wife can't get pregnant. Can't be my current one. Didn't your wife have a hysterectomy Mr. Tucker? LOL
Affirmation 1:
So yesterday morning before I started squatting I decided I wanted to get a look at my legs. I pull my shorts up and flex both of them real quick to catch a glimpse and drop the legs of the shorts back down, not trying to show off was just curious how it looked under gym lights. Well I saw striations in my right quad. Now typically they are both very seperated but I only have striations in my left quad. So I just had to pull the shorts back up and have a look to see if I was seeing things. Nope sure enough striations on my right quad, my legs are so seperated right now I could probably get on stage with these legs. They seem to be retaining size better during this cut too which may explain the striations in the right quad.
Affirmation 2:
I go to tan yesterday, I don't do it all the time but I will be out in the Texas sun ALL day May 1st and I need to have some sort of base tan or even with sunscreen I would burn badly and peel. The girl who works there sees me and just starts gushing. Oh my gosh Chris you look so lean. You have lost a lot of weight havent you? I said well I haven't lost too much but I am trying to lean out. She went on and on about how lean I was and how fast it was happening. She was so interested she even looked up the last time I was there that she was. She was all I saw you just a month ago and you look SO MUCH DIFFERENT!!!! You look so good I wish I could get lean that fast. I can't believe you cut up so fast.
NICE!!!!!!
Affirmation 3:
So I go stand near a mirror with overhead lighting last night at home, and try to see how my abs are coming along. I can see them pretty decently under the light. I mention to my son, Hey look son, I can actually see my abs when I stand under the right lighting. He shook his head, kind of rolled his eyes and laughed... I asked What? This was his repsonse. "Dad, you can see you abs now no matter where you stand. You can see them when you are just standing there..."
Here I am thinking that they can only be seen under perfect lighting conditions....
I LOVE LEAN GAINS!
Have I mentioned that yet? Lean Gains on the Left :kiss: Me on the right! :bigok: :bigok: :bigok:
Body Weight is currently 190, BF untested... If I get down to 185 I am gonna look awesome!
I am a little psychotic is that good enough?
I wonder if I can find a doctor willing to do that? Just have to make sure he doesn't know the wife can't get pregnant. Can't be my current one. Didn't your wife have a hysterectomy Mr. Tucker? LOL
DreamWeaver
Legend
Wow Chris I am so all over this after contest, can you imagine me getting down and then doing this diet at a recomp pace... I should be able to maintain 10%.... I will be a thorn in your side for a while with all the questions... not to worry I know the principle and have a general plan of 1 meal pre-workut at noon 2 meals after....
MrKleen73
Legend
Yeah and honestly I have been really enjoying the freedoms Doug. I started out more stringent, then relaxed more, then counted the cals in a pool and then decided I was going back to just an 80-85% clean and 20-15% whatever i felt like. Not counting anything now and progress is still chugging along. I will have to be more vigilant when I start trying to gain mass but even then if I can enjoy life and keep abs at the same time, why limit myself to only clean foods. I know you don't drink but I have had a beer once or twice a week as a relaxer when i get home. I ate about a pound of turkey meatloaf last night for dinner. Spinach lasagna and a protein shake for lunch. Once you learn how your body responds you can eyeball things and the weight comes off and muscle stays or is maybe been growing. I am heavier than i thought I would be at as lean as I am right now. So yeah you will definitely enjoy it. I am also going to start a Lean Gains thread here at AM once this is over starting with my pics and progress since starting it and what I am learning. Ask anything you want. I am happy the Lean Gains site has articles in categories. It makes it much easier to look at what applies to what you are doing at that time. Right now I am looking at the Fat Loss one but soon I will be looking at the one to build some lean mass.
GoHardOrGoHme
Board Sponsor
which version of lean gains are you hitting up? The Warrior Diet?
MrKleen73
Legend
Lean Gains really only has one version, well I mean he has slightly different ways of eating for gaining and losing but it is all more aimed at building lean muscle, even when leaning up you can add some LBM. The Warrior diet is also a version Intermittent Fasting but it is not concerned with adding muscle mass, Maintaining it is relatively easy but it is more so going to give a person a Lean Athletic physique not build a lot of muscle. It is more about metabolic efficiency, and paleo, as to where Lean Gains is not a paleo diet but many apply paleo principles to it.
This is the Lean Gains from Invalid Link Removed He is a little cryptic in the way he lets the info out a peice at a time. I mean the info is there but you have to read a lot of different blog entries and he has lots of links to other blog entries he refers to within some of the entries. I will post up a link to some of the ones I have found useful later once i get home.
This is the Lean Gains from Invalid Link Removed He is a little cryptic in the way he lets the info out a peice at a time. I mean the info is there but you have to read a lot of different blog entries and he has lots of links to other blog entries he refers to within some of the entries. I will post up a link to some of the ones I have found useful later once i get home.
RickRock13
Well-known member
Nice Chris!! Looks like lean gains is perfect for you, and I'm thinking its perfect for me too. Definitely a lifestyle change for the better!!
MrKleen73
Legend
Definitely!
AMEN Brother!
It does, however when you eat a little more relaxed you tend to get hungrier during the fast. However even then it is not a clinging hunger. It will hit and you will be like DAMN I AM HUNGRY, then you hold out and 5-10 minutes later you completely forget about it. I ate pretty loosely last night, had a couple high carb fruity drinks, chips and salsa and two tortillas with my meal. So I was hungry when I woke up and a couple times since but I really let myself enjoy the night out with the wife so no big deal. You can also try chewing some sugar free gum if it is out of control. The act of chewing somehow satiates that hunger reaction. It sends a signal that digestion is about to begin I think. Something to do with the saliva production maybe... but don't quote me on the reason just the effect. I haven't had to resort to this on Lean Gains but in my contest prep it helped on occasion.
I just noticed your contest prep log in you sig Milas, I am heading over there now.
JudoJosh
Pro Virili Parte
Try seltzer water (carbonated water), it helps me beat the hunger pains
RickRock13
Well-known member
Not quite as bad as you would think it would be. The hunger does come but its not bad until a couple hours before you break the fast. Like for me right now I feel like I could run a buffet out of business, but its less than 30 minutes til eating time!!:food:
MrKleen73
Legend
Same here, however I am going to lift about an hour after my first meal today. I bet the pump is gonna be insane!
I think I mentioned this before but I started taking Bridge and T-Force together I have been noticing an increase in aggression, and some acne so I know it is working. Now tis skin just needs to catch up with my weight loss and I am going to look sick!!!!
RickRock13
Well-known member
Sounds like a pretty sick stack. T-force is a DAA product right? That should be nice with Bridge
Milas
Board Sponsor
Yeah, I tried it today and it wasn't bad. I had a shake last night around 11:30PM, so I didn't eat until 3:30ish. The things that sucked was:
1. Fasted cardio this morning, 60 minutes of HIIT
2. Went to the gym around noon, 30 minutes or so of lifting
3. Posing practice for an hour
4. No good food around, so 1 chicken breast, protein bar, and protein shake.
Afterwards I got a Baja Bowl from Baja Fresh, with no rice and double chicken. The black beans were quite filling. Overall I felt stuffed after that.
I think I'll keep this protocol up for peak week and see how it turns out. If I'm heading in the wrong direction, I'll adjust ASAP. I'm in good condition right now according to my coaches, so all I need to do is flush the water and keep lean!
1. Fasted cardio this morning, 60 minutes of HIIT
2. Went to the gym around noon, 30 minutes or so of lifting
3. Posing practice for an hour
4. No good food around, so 1 chicken breast, protein bar, and protein shake.
Afterwards I got a Baja Bowl from Baja Fresh, with no rice and double chicken. The black beans were quite filling. Overall I felt stuffed after that.
I think I'll keep this protocol up for peak week and see how it turns out. If I'm heading in the wrong direction, I'll adjust ASAP. I'm in good condition right now according to my coaches, so all I need to do is flush the water and keep lean!
GoHardOrGoHme
Board Sponsor
Sounds like a pretty sick stack. T-force is a DAA product right? That should be nice with Bridge
If its the one by omega it's a fadogia based test booster
RickRock13
Well-known member
If that's correct then that would be great too. I wasn't sure exactly...
MrKleen73
Legend
Make sure to get in your aminos, how do your coaches feel about you changing things up in peak week? I would recommend if they have a strategy for peak week laid out that you follow it then get on lean gains. Also you need to contact the person in charge of the contest and find out when you will be in pre-judging if you don't already know. A morning fast will not do for a morning pre-judging at all.
Of course you are right.
I do have some DAA now that you mention it though.... HMMMMMM
Interesting before starting the bridge I had harder fat deposits under my chest, now I am not saying it was gyno or anything but could have been the beginning of it. Well it is gone now. I wonder if there that could be the pregnalone balancing out the hormones. Either way I am not complaining. I stayed so lean after the show I didn't get back up like I was for so long I couldn't remember if the deposits were there before. I won't be heading back up that way again as long as I can keep things up with lean gains.
MrKleen73
Legend
4-16-11 Pull in garage
Well the wife was feeling sleeping and slept in. She has insomnia so when she is able to sleep I let her do so uninterrupted. When she got up we worked out in the garage. I have a muscle in my back where one of my ribs joins that gets really tight every once in a while and something I did yesterday aggravated it. I foam rolled it this morning and it is feeling better but it is also really hard to get enough pressure to get anything loose on my back. Lots of meat there and it spreads across a lot of area. I may have to just put half my back on it at a time and roll one side then the other. However it was enough to put some pressure on it. It could also be that I feel asleep propped up in bed so my neck was wrenched for a couple hours. Either way the good news is the shoulder continues to improve so any fear of re-injury has completely subsided. Again I kept the weights light here and I need to get some more weight for my dumbbells.
15 reps slow moderate tempo no explosiveness used.
BB Dorian Rows - 95, 115, 135
Incline Shrugs - 50 x 3 sets, held at top for about 1 second and then 2 second lowering.
BB Curl - Reverse 45, Normal 65
SLDL - 95, 145, 165, 215
If things continue to go well next week I will start pushing the weight back up a little more and see what happens with the shoulder. I am going to hold off on moving to 12 reps until next month. Once I know the shoulder is ready I will move to 12 reps and only add about 3-5% to the bar for my current working weights and then gradually climb up to as heavy as I can go for 12 reps in solid form over the course of a few months until no longer making progress and then take a week of down time. Intensity wise it will typically be to where I am sure I could get another rep, just not sure I can get it in good form that is where I will be stopping the set.
Well the wife was feeling sleeping and slept in. She has insomnia so when she is able to sleep I let her do so uninterrupted. When she got up we worked out in the garage. I have a muscle in my back where one of my ribs joins that gets really tight every once in a while and something I did yesterday aggravated it. I foam rolled it this morning and it is feeling better but it is also really hard to get enough pressure to get anything loose on my back. Lots of meat there and it spreads across a lot of area. I may have to just put half my back on it at a time and roll one side then the other. However it was enough to put some pressure on it. It could also be that I feel asleep propped up in bed so my neck was wrenched for a couple hours. Either way the good news is the shoulder continues to improve so any fear of re-injury has completely subsided. Again I kept the weights light here and I need to get some more weight for my dumbbells.
15 reps slow moderate tempo no explosiveness used.
BB Dorian Rows - 95, 115, 135
Incline Shrugs - 50 x 3 sets, held at top for about 1 second and then 2 second lowering.
BB Curl - Reverse 45, Normal 65
SLDL - 95, 145, 165, 215
If things continue to go well next week I will start pushing the weight back up a little more and see what happens with the shoulder. I am going to hold off on moving to 12 reps until next month. Once I know the shoulder is ready I will move to 12 reps and only add about 3-5% to the bar for my current working weights and then gradually climb up to as heavy as I can go for 12 reps in solid form over the course of a few months until no longer making progress and then take a week of down time. Intensity wise it will typically be to where I am sure I could get another rep, just not sure I can get it in good form that is where I will be stopping the set.
GoHardOrGoHme
Board Sponsor
Excellent work Chris. Im am overjoyed to see how scientific and how methodical you are approaching your lifts. You are really taking the time to heal properly and get to the point where you can start hammering away like we know you want to.
RickRock13
Well-known member
It looks like you have everything set and planned out nicely for your progression there Chris! Its pretty remarkable how quickly you have changed body composition through this recovery:bigok:
MrKleen73
Legend
Thanks Andres! I am forcing myself to change my mindset to someone who wants to continue to improve slowly, and gradually from here on out. add on a pound to the bar a week when close to my top range so I never push my joints and tendons faster than they can recover. I will switch to working things once a week if recovery slows. I have some more good years of progress because I have never been a person who chased weight progression. So I know I still have a lot of potential to be met in that area. I used more of a shock and intensity approach. With conservative but steady progression in weight I can continue to add muscle and will have many more points of adaptation.
Thanks, yes I have really been concentrating on consistency with both training and diet. Even when I have my lenient diet days they are within the 8 hour window and not a second more.
Coming down to 2 weeks before Buzzfest, I am tempted to clean my diet up and pay more attention but I think I want to continue enjoying myself. It is working for me and I want to see what will happen without me changing it. Give the ultimate test of ease and effectiveness.
RickRock13
Well-known member
Yeh man if it aint broke don't fix it, and you are continuing to make awesome progress with the leniency in your diet. If things slow down maybe that would be the time to consider some changes. Til then keep that train a rollin!!:bigok:
MrKleen73
Legend
Sundays are my recovery days, I have recently adopted the practice of eating more on my recovery day. I am taking that day off from training to recover so what better time to eat more calories then when hoping to recover and even super compensate for the damage I did. I am doing about 3500-4000 on Sundays, if it hurts my progress I will slow it down but for now I want to see if the slight caloric increase adds any LBM to the bottom line without taking away from the fat loss.
MrKleen73
Legend
Up to 198 over the weekend. WHOA!
I don't have too much to add here, I ate a good bit this weekend adding more calories to my recovery day. Honestly I gained more size / fullness doing it this way than I did blasting down 6000 calories last Sunday doing a carb up.
I stepped on the scale yesterday and 198, nice boost and can still see my abs showing. Yesterday was lower carb but not non-existent and I had quite a bit of lean meats and some cottage cheese. I made a few Jerk Ground Turkey patties last night to eat at work. Add those in to my Lean Round Steaks, and I am really enjoying the food.
Today I will smash some carbs the first few hours after breaking the fast and then taper off.
Todays workout I ended up doing BB Incline Bench instead of the Hammer Strength machine. It actually felt really good. Although I stopped my second set short of 15 to make sure I did not lose form. Still really watching out for that shoulder. No need to take any chances.
Still working 15 reps, any set with different reps will have listed next to the weight.
BB Incline Bench - 95, 135, 140x12
Donkey Calve Raise Machine 190, 190 just pumping them up. Decided to replace one of the shoulder days with calves. Keeps the wife's legs looking shapely.
Leg Press - 4 plates, 10 plates, 12 plates, 12 plates +30 lbs 20 lb increase from last week. These are done feet low on the platform to focus on quads. I can easily jump in weight here but slow progression will allow for me opportunity for growth via extra adaptation points.
Hoping to see some nice abs coming in later this week. Once some of the water from the weekend is flushed I normally see a nice improvement.
I don't have too much to add here, I ate a good bit this weekend adding more calories to my recovery day. Honestly I gained more size / fullness doing it this way than I did blasting down 6000 calories last Sunday doing a carb up.
I stepped on the scale yesterday and 198, nice boost and can still see my abs showing. Yesterday was lower carb but not non-existent and I had quite a bit of lean meats and some cottage cheese. I made a few Jerk Ground Turkey patties last night to eat at work. Add those in to my Lean Round Steaks, and I am really enjoying the food.
Today I will smash some carbs the first few hours after breaking the fast and then taper off.
Todays workout I ended up doing BB Incline Bench instead of the Hammer Strength machine. It actually felt really good. Although I stopped my second set short of 15 to make sure I did not lose form. Still really watching out for that shoulder. No need to take any chances.
Still working 15 reps, any set with different reps will have listed next to the weight.
BB Incline Bench - 95, 135, 140x12
Donkey Calve Raise Machine 190, 190 just pumping them up. Decided to replace one of the shoulder days with calves. Keeps the wife's legs looking shapely.
Leg Press - 4 plates, 10 plates, 12 plates, 12 plates +30 lbs 20 lb increase from last week. These are done feet low on the platform to focus on quads. I can easily jump in weight here but slow progression will allow for me opportunity for growth via extra adaptation points.
Hoping to see some nice abs coming in later this week. Once some of the water from the weekend is flushed I normally see a nice improvement.
morry
Well-known member
I don't have too much to add here, I ate a good bit this weekend adding more calories to my recovery day. Honestly I gained more size / fullness doing it this way than I did blasting down 6000 calories last Sunday doing a carb up.
I stepped on the scale yesterday and 198, nice boost and can still see my abs showing. Yesterday was lower carb but not non-existent and I had quite a bit of lean meats and some cottage cheese. I made a few Jerk Ground Turkey patties last night to eat at work. Add those in to my Lean Round Steaks, and I am really enjoying the food.
Today I will smash some carbs the first few hours after breaking the fast and then taper off.
Todays workout I ended up doing BB Incline Bench instead of the Hammer Strength machine. It actually felt really good. Although I stopped my second set short of 15 to make sure I did not lose form. Still really watching out for that shoulder. No need to take any chances.
Still working 15 reps, any set with different reps will have listed next to the weight.
BB Incline Bench - 95, 135, 140x12
Donkey Calve Raise Machine 190, 190 just pumping them up. Decided to replace one of the shoulder days with calves. Keeps the wife's legs looking shapely.
Leg Press - 4 plates, 10 plates, 12 plates, 12 plates +30 lbs 20 lb increase from last week. These are done feet low on the platform to focus on quads. I can easily jump in weight here but slow progression will allow for me opportunity for growth via extra adaptation points.
Hoping to see some nice abs coming in later this week. Once some of the water from the weekend is flushed I normally see a nice improvement.
198!!! That is freaking awesome. The scale is moving your way, your recovery is coming along very well, and you are getting stronger???
Somebody is loving this sh1t bc it's thier b1tch :bigok:
MrKleen73
Legend
Thanks, Well a lot of the strength is muscle memory, I am adding back on nicely though. I know once my glycogen and what not falls back to normal levels, I am going to be hovering around 190-193 but looking nice and lean.
Man I am whooped I ran hill sprints at lunch, used that and a set of 50 push ups to kick start my fast breaking meal, 1 medium sweet potato and 1 bagel with strawberry preserves. 10 oz of Hot Jerk seasoned 93/7 Turkey Breast patty, about to get 1 cup of cottage cheese and a yogurt out of the freezer to finish it off. MMMMM!!!!!!
Later 1 Large apple, 2 scoops protein powder, and then figure out what the family is eating for dinner to see if I am participating or doing my own thing.
Man I am whooped I ran hill sprints at lunch, used that and a set of 50 push ups to kick start my fast breaking meal, 1 medium sweet potato and 1 bagel with strawberry preserves. 10 oz of Hot Jerk seasoned 93/7 Turkey Breast patty, about to get 1 cup of cottage cheese and a yogurt out of the freezer to finish it off. MMMMM!!!!!!
Later 1 Large apple, 2 scoops protein powder, and then figure out what the family is eating for dinner to see if I am participating or doing my own thing.
VolcomX311
Legend
DORIAN ROWS are just sort of a high BB row right?