KLEEN's Recovery and Cut Log = RLS Dermacrine, NTBM Gear and other goodies to start.

[VolcomX311]

P.S. Your brother-in-law, Chevy is a solid dude. He's got a good heart.

 

[MrKleen73]

DORIAN ROWS are just sort of a high BB row right?

Yeah and with a supinated grip like when curling, he also pulls them back toward his hip instead of just straight up to the ribcage.

 

[MrKleen73]

Did some cardio and abs today since cutting my lifting back to 2 times a week. I am testing out how additional recovery effects my ability to progress faster on weight. I will only lift 1 time a week per body part. Same Push / Pull split but with a different mix of exercises from the two rotations.

Monday Low-Mod intensity cardio
Tuesday - Push- Bench Press, Seated Shoulder press (in cage pins around nose-forehead height), Dips, Leg Press x3, 1 20 rep set of squats
Wednesday Low-Mod intensity cardio
Thursday - Interval Cardio, Calve Press, Draw Bridges, DB Side Bends
Friday - Low-Mod intensity cardio
Saturday Pull - Chins, Prone Rows, Curls, Trap Bar Dead Lifts

Weight is 195 right now, and I seem to be as lean as I was almost 2 weeks if not leaner. I can't tell for sure right now. Vascularity is increasing, I have a spider web of veins going across the inside of my biceps when flexed now and my forearms are looking ridiculous too.

 

[DreamWeaver]

Yeah and with a supinated grip like when curling, he also pulls them back toward his hip instead of just straight up to the ribcage.

That's my method most of the time... it's more natural a movement for me with a supinated grip... I can pull a lot of poundage with this motion...:firedevil:

 

[MrKleen73]

P.S. Your brother-in-law, Chevy is a solid dude. He's got a good heart.

Yeah he does, a good guy for sure.

 

[RickRock13]

Yeah and with a supinated grip like when curling, he also pulls them back toward his hip instead of just straight up to the ribcage.

I noticed that they are part of phase 2 of your warrior workout, so I will be giving them a shot when I get there

Nice that you are leaner now at a heavier weight. You must be doing everything right :bigok:

 

[MrKleen73]

I hope so. Today I am ridiculously hungry though. I think I may have to feed myself more today. I felt I was running into a wall both yesterday and this morning and now I am starving. I already had 15 oz of extra lean round steak 3 oz serving is 25 protein 5 fat, 1 large green apple, and 1.5 oz of nuts and I am still fuggin starving. Typically I won't oblige but when I get ridiculously hungry like this it always makes me think I must really need to eat. I am thinking maybe a banana or some cottage cheese or something.

 

[BarbellBeast]

EAT!

1 cup cottage cheese
1 scoop Chocolate whey(I prefer WPI, mixes easy)
2 tbsp Power Butter or SB crunchy PB

Stir it up in a big enough bowl, put in freezer for 15mins. :food:

 

[MrKleen73]

EAT!

1 cup cottage cheese
1 scoop Chocolate whey(I prefer WPI, mixes easy)
2 tbsp Power Butter or SB crunchy PB

Stir it up in a big enough bowl, put in freezer for 15mins. :food:

Sounds good. I ended up having a handful of chocolate covered raisins, and 1 cup of oats with 2.5 scoops of protein powder. Now I am finally FULL! As for tonight I will have about 10 oz of grilled ground turkey breasts and some spinach. Rounding the day out at about 200 grams of carbs 800 cals, 250 of protein 1000 cals and 100 grams fat - 900 cals for about 2700, kind of big day for a cardio day but I really felt I needed the extra food. Was just ravenous. I walked for 450 cals worth on treadmill this morning and then another 50 minutes of walking outside for lunch, was lower intensity but would assume 300-350 cals so leaving me with a slight caloric deficiency for the work done today.

 

[MrKleen73]

No workout today not much to discuss taking day of because I had some dental work and decided to get a little rest before hand.

 

[RickRock13]

No workout today not much to discuss taking day of because I had some dental work and decided to get a little rest before hand.

Rest up and enjoy the day man. I'm sure its back to business tomorrow!!

 

[MrKleen73]

Yes tomorrow is Dead Lift day! Woo Hoo!!!!! Well it is a Pull Day but that means dead lifts. I love me some dead lifts. I am full today gents. Yesterday having just a tiny bit of extra carbs I am looking huge. I may have to watch what I eat this weekend so as not to pack on anything I don't want to be carrying around but I look huge right now.

 

[morry]

Sounds like you got just enough carbs in you to hit some serious volume deadlifts over 250 for 8-15reps. I know exactly what you mean when you say you feel full like that. When I consistently hit 4500cals for a couple days in a row, I can def tell, I'm more full and on my volume days (widow makers or deads at 60%1RM) I don't see stars after finishing very intense sets.
You and controlling the fock out of things. Congrats. And I'm not sure how you find time but I'm def impressed thus far.

 

[John Smeton]

Yes tomorrow is Dead Lift day! Woo Hoo!!!!! Well it is a Pull Day but that means dead lifts. I love me some dead lifts. I am full today gents. Yesterday having just a tiny bit of extra carbs I am looking huge. I may have to watch what I eat this weekend so as not to pack on anything I don't want to be carrying around but I look huge right now.

so they are not effecting your shoulder that is good and a great movement for adding mass to the back, esp rack deadlifts. I was listening to Tom prince who was in fact one of the strongest bodybuilders ever(and he effed up his joints) that is why I think some powerlifting is good maybe 4 weeks at a time then go back to bodybuilding, maybe twice a year...anyways he said he used to do a lot of deads and rack deads for back. The guys hamstrings were insane...if you want to see them google Tom Prince

any plans for the stage anytime soon?

Sounds like you got just enough carbs in you to hit some serious volume deadlifts over 250 for 8-15reps. I know exactly what you mean when you say you feel full like that. When I consistently hit 4500cals for a couple days in a row, I can def tell, I'm more full and on my volume days (widow makers or deads at 60%1RM) I don't see stars after finishing very intense sets.
You and controlling the fock out of things. Congrats. And I'm not sure how you find time but I'm def impressed thus far.

Good point I have been cutting a while now and felt like that. After I eat more I definitely feel much stronger, advantages and disadvantages of both, that is why I like to do small "cuts" (no hardcore pre-contest stuff) even in the off season

 

[MrKleen73]

Happy Easter!

Sounds like you got just enough carbs in you to hit some serious volume deadlifts over 250 for 8-15reps. I know exactly what you mean when you say you feel full like that. When I consistently hit 4500cals for a couple days in a row, I can def tell, I'm more full and on my volume days (widow makers or deads at 60%1RM) I don't see stars after finishing very intense sets.
You and controlling the fock out of things. Congrats. And I'm not sure how you find time but I'm def impressed thus far.

Thanks Morry, well today is gonna be a fun day. I was at the gym yesterday and have a great workout. I started to do dead lifts but the octagon shaped plates started rocking into me as I warmed up with the 135. I chose to just stop there. I will be doing my dead lifts at home from now on. I have a Trap bar at home which distributes the load of the weight a little better than doing a regular dead lift. So I am going to do those instead. They actually hit more musculature at once than regular deads, or squats for that matter. The will get my hamstrings, glutes and even quads a bit more.

so they are not effecting your shoulder that is good and a great movement for adding mass to the back, esp rack deadlifts. I was listening to Tom prince who was in fact one of the strongest bodybuilders ever(and he effed up his joints) that is why I think some powerlifting is good maybe 4 weeks at a time then go back to bodybuilding, maybe twice a year...anyways he said he used to do a lot of deads and rack deads for back. The guys hamstrings were insane...if you want to see them google Tom Prince

any plans for the stage anytime soon?



Good point I have been cutting a while now and felt like that. After I eat more I definitely feel much stronger, advantages and disadvantages of both, that is why I like to do small "cuts" (no hardcore pre-contest stuff) even in the off season

Yeah, as fars as a competition goes, not really sure. I continue to be surprised with my ability to grow right now using such low weight in a lot of areas. I don't know when I will step on stage again. Maybe next year, maybe later this year if things are just right and I don't have to make a crazy push. Right now healing up, growing and concentrating on safe training is the goal.

Dead lifts are feeling great and all of my other pull movements yesterday left me feeling good and no pain what so ever from the shoulder this time around. I am expecting to be able to move into my 12 rep stage in May as already planned just no big weight jumps just yet. I may also stay in higher ranged on reps for legs maybe even deads. We shall see. For my trap bar deads it will be a slightly different exercise so I am going to see how 275 feels and if it is easy enough I will push for 315 again. We will see, however deads have been very good to me so not sure if I will be able to go heavier or have to be a little lower with the trap bar deads. More leg involvement could go either way.

I am going out to do them now so we will know soon enough. When I get back in I am making a big pancake brunch for the family, then going lower carb the rest of the day.

 

[Onlychevy6]

oh he will be on stage at least one more time that i can promise. As to when well that is another story.

 

[MrKleen73]

oh he will be on stage at least one more time that i can promise. As to when well that is another story.

Yes, once more for sure. Depends on how things go, and how I am able to grow as to how soon I do another one. I miss that concrete deadline that comes from an impending show. My poor wife is leery of it because we had sooo many other things go wrong during my prep I became very frustrated and my temper got the best of me. Was running on an average of 3 hours of sleep, not able to do hardly any posing practice because my roof was falling in, and I kept getting water in my house. On top of that it was my first show and I didn't have anyone I trusted to really tell me where I was and what else I needed to do. More importantly assure me that I was indeed ready for the show. I didn't think I was lean enough and was by far the leanest in the competition. Now I have a gauge and know more of what to expect. My mindset will be more of determination and resolve instead of determination and panic. It was the panic that had me so on edge last time and that just won't be an issue this time around.

 

[Milas]

Yeah, definitely have to consider the family impacts of competing for ego. My wife and son are glad mine is over finally, so it really is an important factor. Mood, life style, time, cooking/dieting, and more are all stressed for 3+ months!

 

[MrKleen73]

Yeah, definitely have to consider the family impacts of competing for ego. My wife and son are glad mine is over finally, so it really is an important factor. Mood, life style, time, cooking/dieting, and more are all stressed for 3+ months!

Definitely, I owe both myself and my wife a good prep next time around. Shouldn't be anywhere near as bad since not the first time through, and I will already know what to expect. Also once I hit 5% I won't have any concern as to whether or not I am lean enough to be on stage. I hit that a month out from my last show and looking at the pics now I could have easily stepped on stage then and probably done as well as if not better than I did.

 

[Milas]

So hard to judge ourselves! If I were to do it again, I'd get a full up coach (nutrition, training, etc.), not just someone for my posing practice!

 

[John Smeton]

T


Yeah, as fars as a competition goes, not really sure. I continue to be surprised with my ability to grow right now using such low weight in a lot of areas. I don't know when I will step on stage again. Maybe next year, maybe later this year if things are just right and I don't have to make a crazy push. Right now healing up, growing and concentrating on safe training is the goal.
.

You and I are in about the same boat/mindset for competing next. No use in forcing something if were not going to be 100 %. Just let it happen, and not trying to hard to make it happen, which is a mistake many people have done , including myself, not just in bodybuilding , in all walks of life, business, etc

interested on the trap/hex bar deads, never done them because gym never had one

 

[MrKleen73]

The Pull

So it was a split workout as will all of my pulls from now on. However next time I will do the deads first thing n the morning then do that rest of the pull workout with my wife at the gym. I switched to Trap Bar deads instead of barbell dead lifts so more or my musculature is going to be worked as well. I will more than likely swap them out every few months or so, we will see if I like how they are treating me first.

Lat Pull Down 75, 90, 105, 110 weight is climbing back up to what I was using before I noticed my shoulder hurting and so far so good, no pain from this.
Supported T-Bar Row / Prone Row - 45, 65, 70 - kind of relearning these, not something I am going to kill myself on weight with for a bit but felt really good.
Curls 65x15, 70x9 stopping just short of full extension keeping the stress on the biceps toasted them, I will stick with 65 next week and make sure to complete 2 sets at that weight.

Trap Bar Dead Lift - 135, 225, 275, 315x8 had to stop and go potty, came back 315x15 - I was pretty impressed with this lift by the time I was at 12 my thighs and lower back were noticeably being taxed. I still had a few more in me when I finished but going to stick with that, go up to 320 0r 325 next time to see how it feels. I can definitely feel that this hits more of my muscle and also at a safe angle for the lower back as well. I have a feeling I am going to see a good amount of benefit from this exercise.

 

[morry]

Definitely, I owe both myself and my wife a good prep next time around. Shouldn't be anywhere near as bad since not the first time through, and I will already know what to expect. Also once I hit 5% I won't have any concern as to whether or not I am lean enough to be on stage. I hit that a month out from my last show and looking at the pics now I could have easily stepped on stage then and probably done as well as if not better than I did.

That's lean and mean right there brother.

If I decide to compete, I can't wait to see what I look like at 5%. It is hell staying there tho bc I always want to see the weights going up for my lifts and that low, no lifts went up (I was a point and a half higher at least).

 

[RickRock13]

So it was a split workout as will all of my pulls from now on. However next time I will do the deads first thing n the morning then do that rest of the pull workout with my wife at the gym. I switched to Trap Bar deads instead of barbell dead lifts so more or my musculature is going to be worked as well. I will more than likely swap them out every few months or so, we will see if I like how they are treating me first.

Lat Pull Down 75, 90, 105, 110 weight is climbing back up to what I was using before I noticed my shoulder hurting and so far so good, no pain from this.
Supported T-Bar Row / Prone Row - 45, 65, 70 - kind of relearning these, not something I am going to kill myself on weight with for a bit but felt really good.
Curls 65x15, 70x9 stopping just short of full extension keeping the stress on the biceps toasted them, I will stick with 65 next week and make sure to complete 2 sets at that weight.

Trap Bar Dead Lift - 135, 225, 275, 315x8 had to stop and go potty, came back 315x15 - I was pretty impressed with this lift by the time I was at 12 my thighs and lower back were noticeably being taxed. I still had a few more in me when I finished but going to stick with that, go up to 320 0r 325 next time to see how it feels. I can definitely feel that this hits more of my muscle and also at a safe angle for the lower back as well. I have a feeling I am going to see a good amount of benefit from this exercise.

Excellent job in here Chris!! Them trap bar Deads are impressive!!:yup:

 

[MrKleen73]

That's lean and mean right there brother.

If I decide to compete, I can't wait to see what I look like at 5%. It is hell staying there tho bc I always want to see the weights going up for my lifts and that low, no lifts went up (I was a point and a half higher at least).

Man it is worth it for sure! I have a few pics of myself that when I see them I get all WOW over. The ones when I am 4% specifically. I have never seen obliques so damn sexy! I will dig one up here in a minute.

Excellent job in here Chris!! Them trap bar Deads are impressive!!:yup:

Thanks Rick! Yeah I now have a new goal instead of 15's I am going to start doing 1 rest pause set of 20 reps kind of like a widow maker in DC except it will be my work set also. My plan is to continue working on these until I can do a rest pause set of 20 reps with 405. By rest pause I mean no more than 5 seconds between reps. I can stand up shake my hands out take a few breathes re-grip and rip it. I made it to 12 this past time before having to spin my versa grips around to help me hold on. I will continue to try to increase my reps without the versa grips also. Man wouldn't it be something to manage 405 for 20 reps with no grip assistance. Yeah Baby Yeah!!!!

 

[MrKleen73]

Upper Body 4/26/11, Split Changes, and Pic Updates

Okay well after speaking with the wife I decided rather than scrap my 3rd workout of the week I can rearrange my split so I have more days inbetween overlapping exercises. Since Chest and Back both heavily involve the shoulders anyway I decided to do an upper body lower body split. This will basically alternate the workouts so I have 2 upper body workouts one week and then 2 lower body workouts the following week. Should give me ample time to recover while giving me plenty stimulation for growth.

Today's lift - 15 reps

BB Bench - 115, 135, 155, 170 - 15 lbs heavier than last time and 5 libs heavier than have gone since surgery.

Chin Grip Lat Pull Downs - 90, 105, 120, 125 - 15 lbs heavier than last time on final set, 5 lbs heavier than I have gone at all since surgery.

Seated Shoulder press in Power Rack - 65, 95, 105 - 10 lbs heavier than best since surgery, however these were seated with pins just below chin. Pushed bar back up at nose height. I typically have been pushing back up from this height but I had been doing them standing. Now trying to save lower back for my new goals on 20 rep Trap Bar Dead lifts. Goal 405x20 in a rest pause style set. I am going to try this over the course of the next year so not a quick and easy goal. One set less on shoulders because they have already been worked secondarily in both back and chest work.

Dips BW x 25 - Felt good, will definitely have to bring in my dip belt. For now this is going to be a one work set exercise everything is already plenty warm so just gonna do work and be done.

BB Curls - 75x15 - Same as with dips, my arms already got workout out sufficiently in the other exercises so just one work set I can put my effort into and done.

L-Fly - 12x15, 12x15 both arms.
Internal L-Fly 12x15, 12x15 both arms.
These are done to strengthen the rotator cuff via external and internal rotation.

Body Weight is 200 lbs right now. I just got so fuggin hungry the past week. I just had to eat, although honestly not much damage at all. I have a little Kleen up to do but I will let you look at the pics from yesterday to see what I am talking about. Now granted I am still leaner than the last pics you saw of me but there is a huge difference in size.

First let me detail my Kleen up plan. I will have a big fast breaking meal on lift bays but then will go to basically low fat proteins and greens only after that meal. The following day I will fast all day, taking in 5-8 grams of BCAA/Glutamine mix every 2 hours and then a 400-500 calorie meal at the end of what would normally be my fasting window including 50 grams of carbs and protein, more than likely fruit and cottage cheese for that meal. Then the following day will be a training day and the same pattern as today would apply. Today I should get in about 180-200 grams of protein, 50-75 grams of fat and 100 grams of carbs not including greens.

There should not be any problem regarding cortisol as it really doesn't start climbing much until about the 3rd day of fasting. I won't ever make it that far and will be taking the BCAA's to keep semi anaboloc regarding protein synthesis. Before anyone worries check out ADF, or Alternate Day Fasting and all of the health benefits of it. We also have some mebers here using ADF very successfully at gaining LBM while staying lean. They are only shooting for about 1/4 lb of LBM a week with no fat addition and it is working with these methods so don't everyone freak out I did my homework here and am now kind of in my own little lab experiment. The amount of fat loss over the first few days of fasting is often impressive, the metabolism actually speeds up during this time as well. So with me fasting every other day I should get optimal fat loss while not losing any muscle. It is only a week and we will probably notice more off of the water coming off of the muscle but still this is a one week ride and I wanted to share these pics as a starting point.

Invalid Link Removed
You can tell I am a little bloated but I was 202 at the time of these pics. Already eaten my fast breaking meal and an second one. Abs are still waymore pronounced than they were last pics.

Invalid Link Removed
I was just trying to get a decent shot of my leg but was impressed at how lean and strong everything looks in this shot.

 

[morry]

Looking good Kleen.

You have got great definition in your chest and legs.

I'm interested to see how your experiment works, but I somehow think you are going to be successful. Discipline isn't something you lack IMO.

 

[VolcomX311]

You've got great quads Kleen, seriously, not only is there separation, there's a good amount of mass. You da man.

 

[MrKleen73]

Looking good Kleen.

You have got great definition in your chest and legs.

I'm interested to see how your experiment works, but I somehow think you are going to be successful. Discipline isn't something you lack IMO.

Thanks, as the skin tightens up and I drop another lb or two of actual fat my abs will really start to pop.

You've got great quads Kleen, seriously, not only is there separation, there's a good amount of mass. You da man.

Thanks, I have worked hard to build them up. They have always been lean and separated but I had to work to get the size on them.

So eating for the day is over. I finished up with 6 oz chicken breast, 1 cup spinach, I Kroger Carb Master Yogurt - Carrot Cake Flavor, was interesting, and only 4 grams of carbs, 9 grams protein not too bad macros for $0.38, and then 1 cup lowfat cottage cheese with some splenda and cinnamon.

Wish me luck on my fast tomorrow, should be interesting to say the least. I did buy a head of broccoli for something to snack on during the fast if needed. I will have 16-20 oz low fat cottage cheese tomorrow night before bed with some fresh pineapple chunks to give me some energy for the lift on Thursday, gonna need it, will be a lower body day.

 

[Milas]

interested to see how the ADF works for you.

 

[MrKleen73]

It wont be anything I am sticking to unless I find it very easy and effective. Now if I were doing it regularly then I would want to eat about 3500 calories on eat days and keep my fasting days as outlined for tomorrow and Friday. The 16 hours is easy and if I hadn't just kind of followed along with the sudden increase in appetite I would be noticeably leaner but add 3500-4500 cals in a week you have to expect to gain a little something. LOL Still very surprised with how full I am and how much bigger I look and still having abs. We shall see what happens.

 

[RickRock13]

It wont be anything I am sticking to unless I find it very easy and effective. Now if I were doing it regularly then I would want to eat about 3500 calories on eat days and keep my fasting days as outlined for tomorrow and Friday. The 16 hours is easy and if I hadn't just kind of followed along with the sudden increase in appetite I would be noticeably leaner but add 3500-4500 cals in a week you have to expect to gain a little something. LOL Still very surprised with how full I am and how much bigger I look and still having abs. We shall see what happens.

I wish you luck with this man, and I am VERY interested in your thoughts and what you make of it. I respect your ability and willingness to not follow anyone and experience new ideas. You certainly have the knowledge and experience to do things like this.

If I am understanding things correctly, there will be nearly a 24 hour fast between your last meal on training day and your smaller 400-500 Cal meal on cardio day, only taking in BCAAs and glutamine every 2 hours to that point. Is that about right? Dude I would be frickin starving!! I mean the 16 hr fast has gotten fairly easy, but at that last hour or 2 I am ready to devour some sh1t, so I'm thinking adding another 7+ hours onto that would be a struggle for me to say the least.

I know this is a short term thing for you, but that's hardcore bro!! Good luck man

Ill be watchin'

 

[MrKleen73]

Yep you got it right, and as a practice run I did not break my fast today until 3PM and only ate until 7:30. Once I passed up the initial hunger right around 12 it wained again until I ate at 3, so I don't think it will honestly be too bad. I have some recreate to help with appetite.

 

[JudoJosh]

Seltzer water works wonders during fasting.. well for me at least. The carbonated water really helps ease stomach pains.

 

[DreamWeaver]

ahh clean up fasting, might be a tool I could use on holiday, I could go a couple days higher cals and then a fasting day.... Just have to figure out some activity but walking is always an option..

 

[MrKleen73]

Seltzer water works wonders during fasting.. well for me at least. The carbonated water really helps ease stomach pains.

I remember you saying this somewhere else. Unfortunately I am not a big fan. I do have sugar free gum, simple chewing helps take the edge off of hunger pains. Then I have my broccoli and some coffee. Soeaking of it is time for some coffee and some aminos. I am already hungry today but I think it is more because I know I am not eating until around 7:00-8:00 PM. More mental once I get busy with stuff not eating shouldn't be any problem.

ahh clean up fasting, might be a tool I could use on holiday, I could go a couple days higher cals and then a fasting day.... Just have to figure out some activity but walking is always an option..

Yes Sir, although it is also a short test on whether or not I will entertain the idea of ADF. Has a lot of health benefits including making cells more resistant to cancers. Basic overall strengthening of the cell structure itself and produces some life extension benefits as well. One of the only homeopathic strategies with science backing it up for longevity. I am not just talking about getting old, but getting older with a better quality of life. Let's be honest who wants to live an extra 10 years if you need someone to do everything for you. I don't mind the idea of hitting 90 and still being as active as a 70 year old though... Of course for now while still building my body more I am happy with the Lean Gains approach. The 16 hour fasts may not be as long but they do still have some life extension, and other health benefits. On top of that my feeding window is already typically is about 6-7 hours instead of 8.

Cardio this morning 430 cals on treadmill. Will be walking for an hour at lunch also to burn some extra cals. So my deficit today will be maintenance cals and 800 so with the aminos, and possible broccoli, my 400 cal bedtime meal the deficit will be about 2700 calories. Hopefully mostly from fats, I am also taking Recreate and some other things to help with appetite and even have some of my stim diet pills on hand if truly needed. However I think the Recreate should do the trick. Oh and I used my transdermal rub this morning of yohimbine, RK, and Geranium extract so that should keep me moving on it's own for several hours.

 

[DreamWeaver]

Yes Sir, although it is also a short test on whether or not I will entertain the idea of ADF. Has a lot of health benefits including making cells more resistant to cancers. Basic overall strengthening of the cell structure itself and produces some life extension benefits as well. One of the only homeopathic strategies with science backing it up for longevity. I am not just talking about getting old, but getting older with a better quality of life. Let's be honest who wants to live an extra 10 years if you need someone to do everything for you. I don't mind the idea of hitting 90 and still being as active as a 70 year old though... Of course for now while still building my body more I am happy with the Lean Gains approach. The 16 hour fasts may not be as long but they do still have some life extension, and other health benefits. On top of that my feeding window is already typically is about 6-7 hours instead of 8.

I still have 5 more weeks till vacation I will work on a strategy... I am thinking 2 higher cal days within the Lean Gains protocol to one fasting day....

 

[MrKleen73]

That sounds good, I am assuming you won't be lifting the day of the fast?

 

[DreamWeaver]

That sounds good, I am assuming you won't be lifting the day of the fast?

I'll be taking the week off, just some long walks etc. I will be on vacation with the wife... I just want to have a plan in place as I may not be able to control my food intake and I don't want to gain any fat just before I start my prep. So if I were to consume a couple thousand extra calories over a couple days then a fast day should take care of that. That would be the worst case scenario though, I could go 3 and 1 if things aren't that bad. I can still maintain the 16 hour fast on a daily basis so how much eating can I do in 8 hours if I try to use at least some discipline...

 

[MrKleen73]

I'll be taking the week off, just some long walks etc. I will be on vacation with the wife... I just want to have a plan in place as I may not be able to control my food intake and I don't want to gain any fat just before I start my prep. So if I were to consume a couple thousand extra calories over a couple days then a fast day should take care of that. That would be the worst case scenario though, I could go 3 and 1 if things aren't that bad. I can still maintain the 16 hour fast on a daily basis so how much eating can I do in 8 hours if I try to use at least some discipline...

Got ya, yeah shouldn't be too bad so long as you don't go overly creamy or something on some of the foods. Honestly I don't think a week is going to really hurt the physique much at all. You can always start the day off with some type of intense calisthenic circuit or something as well so you are burning fat right up until you break the fast. That is if you wake up before the lovely lady. Don't try that crap on her time. I know you know how to treat your lady, who must I think am I talking too. LOL

 

[DreamWeaver]

Got ya, yeah shouldn't be too bad so long as you don't go overly creamy or something on some of the foods. Honestly I don't think a week is going to really hurt the physique much at all. You can always start the day off with some type of intense calisthenic circuit or something as well so you are burning fat right up until you break the fast. That is if you wake up before the lovely lady. Don't try that crap on her time. I know you know how to treat your lady, who must I think am I talking too. LOL

Roger that... :yup: This trip is all about her needs....:yup:

 

[MrKleen73]

Well I figured I would update you guys, 4 hours past normal feeding time, Fast is going strong! I have not had a need to eat the broccoli, chew gum, or any other trick to end hunger. I just wait it out for 15 minutes or so and it is gone. Just the body's natural ghrelin release trying to keep me on the schedule it is used to.

I did a little over an hour of walking at lunch, pace was enough to get me breathing heavier but I could have easily carried on a conversation. I even got a tiny bit pink which is surprising because I have developed a decent tan over the past few weeks walking shirtless at lunch. However the days are getting hotter and sun is stronger so I will need to start using some sunscreen soon. Definitely will have some on hand for the concert this Sunday. One fasting day almost in the books and I honestly am really looking forward to that Cottage cheese and fresh pineapple tonight!

 

[GoHardOrGoHme]

So I'm here looking through your log catching up and i come across your updated pic. To put it politely...you are looking frigging mean, lean and built like sh*t brick house. Your doing freaking phenomenal Chris.

You have me sold on lean Gains. Im gonna hit it up round August, giving me ample time to continue my cut then once the im sick and tired of cutting, switch to Lean Gains to prolong the cutting and continue to up my strength. Workouts are looking real solid. Strength is going up and your shoulder is allowing you to go higher and higher on bench and other exercises.

You are still the master and im still the avid pupil!

 

[John Smeton]

Chris, how much weight are you moving now a days and are you seeing gradual increases without pain? how long has it been since the surgery?

you were battling pain before surgery and before the dmz cycle so it has been around a while. Since it was not severe, the surgery, I hope to see some terrific numbers for yourself (with great form of course) think that is possible in May? if not, how many more months until you can lift heavy for you? or so i have it wrong you don't want to lift heavy again?

 

[RickRock13]

Congratulations on getting through that first day of the long fast. I'm sire you will come out of this at the end of the week with significant changes for a 1 week time frame.

 

[DreamWeaver]

Well I figured I would update you guys, 4 hours past normal feeding time, Fast is going strong! I have not had a need to eat the broccoli, chew gum, or any other trick to end hunger. I just wait it out for 15 minutes or so and it is gone. Just the body's natural ghrelin release trying to keep me on the schedule it is used to.

I did a little over an hour of walking at lunch, pace was enough to get me breathing heavier but I could have easily carried on a conversation. I even got a tiny bit pink which is surprising because I have developed a decent tan over the past few weeks walking shirtless at lunch. However the days are getting hotter and sun is stronger so I will need to start using some sunscreen soon. Definitely will have some on hand for the concert this Sunday. One fasting day almost in the books and I honestly am really looking forward to that Cottage cheese and fresh pineapple tonight!

So you're fast started around 8pm and you will go what an extra 8 hours to make it a 24 hour fast? What I was thinking was going all the way till noon the next day. Might be too long though, works out to 40 hours....This would be after some fairly serious free eating though...

 

[MrKleen73]

Lower body 4/28/11 & responses

Today was a lower body day since it is too early for me to get up and do my Trap Bar dead lifts during the week I have chosen to do my leg press and what not in the morning and my Trap Bar work in the evening when i get home before my last meal of the day. Since I have my new goal of a rest pause set of 405x20 on trap bar deads, I will be moving to a couple warm ups then 1 set of 20 reps, there can be pauses of up to 10 seconds or so between reps to get this 20 if needed but no more than 10 seconds. I think tonight I will start with 275, see how it works out for 20 reps then move up begining at 10 lbs at a time then 5 lbs, then 2 lb, then down to 1 lbs increases per workout. These small but steady increases will give my joints plenty of time to keep up with the gains, and as I said I will always leave a rep or two in the tank. Once I have to grind to get a rep out that will be the last rep. At the 1 lb increases the weight should basically feel the same to me but the work load increases and the muscle will have to adapt to it. If it feels noticeably harder I will stay at that weight for an extra workout hoping it will be easier the next workout.

I found an article on BB.com that tells me how to use links of chain to make the incremental weights instead of spending the insane amount of money that some places expect you to spend on pre made incremental weights. 30 bucks for two .5 lb of metal with a 2 inch hole in it. REALLY??? Nope not paying that... 8 links of 1/4 inch chain and a clip are 1 lbs, I will make one with 5 links and a rubber band or velcro to make .5 lb each side for the 1 lb increases.

Workout Details 15 reps, tempo nice and controlled lifting in both directions. Leg Presses are always done a little low on the platform to hit more quadriceps.

Leg Press - 4 plates, 10 plates, 12 plate + 20 lbs, 12 plates + 50 lbs - this was an increase of 20 lbs from last lift. Honestly this was not as challenging as I wanted it to be and my intensity meter wants me to go nuts but next workout will be another 20 lb increase until it starts to feel more challenging then I will move to 10 lb increases. I still had another 5 good reps in me at this weight it seems.

Trap Bar Dead Lift These will be done tonight when I get home.

Calve press - 210, 245 - these didn't really work me much at all just doing them for a little balance in work, not for growth my calves are plenty big on their own.

Abs - Typically this would have been done heavier resistance but I did drawbridges yesterday after cardio. I just did a few sets of crunches in the sauna after some hip and hamstring stretches. With the Deads being later in the day on work days I will probably do my abs tonight after Deads. I don't want them worn out before dead lifting since they are a huge part of the lift. Going into intense squatting or dead lifting with sore or fatigued abs or lower back is asking for trouble at some point.

So I'm here looking through your log catching up and i come across your updated pic. To put it politely...you are looking frigging mean, lean and built like sh*t brick house. Your doing freaking phenomenal Chris.

You have me sold on lean Gains. Im gonna hit it up round August, giving me ample time to continue my cut then once the im sick and tired of cutting, switch to Lean Gains to prolong the cutting and continue to up my strength. Workouts are looking real solid. Strength is going up and your shoulder is allowing you to go higher and higher on bench and other exercises.

You are still the master and im still the avid pupil!

Thanks! I think we are now both teachers... You are taking in a lot of knowledge of the human body right now that is awesome. I simply research the things I love, and or see / hear about and just love to share what I learn. You are a methodical beast, and your work ethic is bar none Sir! Thanks for the compliments, I am going to have to keep this bold part in mind. I don't really see myself as such. I am so hard on myself I see my abs in the mirror but don't consider myself lean yet. Apparently Lean and Ripped somehow become synonymous with each other to me at some point so now unless ripped I am just in my transition to said state.

Shoulder is doing great I will go farther into it answering John.

Chris, how much weight are you moving now a days and are you seeing gradual increases without pain? how long has it been since the surgery?

you were battling pain before surgery and before the dmz cycle so it has been around a while. Since it was not severe, the surgery, I hope to see some terrific numbers for yourself (with great form of course) think that is possible in May? if not, how many more months until you can lift heavy for you? or so i have it wrong you don't want to lift heavy again?

Shoulder is coming along very nicely. I had that minor set back where I overtrained my rotator cuff and had to allow the strain / sprain to heal up but now I feel as good as gold! I went up to 170x15 this past workout on bench. No pain what so ever, Lat pull downs 125x15 no pain, Shoulder Press 105x15 no pain, Dead lifts 315x15 no pain.

I am a little over 4.5 months out from the surgery it was on Jan 12, 2011.

I am definitely not planning on stopping all heavy lifting. I have adopted a slightly different lifting style to prevent injury, and am concentrating on more recovery between overlapping exercises by putting them all in one training day.

The main focus will be progressive resistance as it is right now. I am gradually cycling down in reps from 20 when I started to a few months at 15, and starting next week I will move to 12 reps, increase my weights by only 3% on upper body and 5% on lower body, then begin my progress from there. I will try to leave 1 or 2 reps in the tank at all times so I never find myself squirming for a rep or anything and simply let the weight progression cause the growth instead of total intensity which has always been more of my focus because it fits my personality. However that intensity has also cause some damage and let my ego push me to fight for reps I just didn't have with proper form which resulted in 2 surgeries. When I tore this the last time I knew I didn't have it in me with perfect form but was fighting for that last rep. That never give up mentality that gets boxers punch drunk instead of stopping when it is time. That is not in my play book any longer.

I will continue to follow the maxim of weight progression though at 12 reps until I can not increase my weight for 2 consecutive workouts at which point I will deload on that exercise but if others are still making progress keep working at those while maintaining the maxed out one or simply changing the exercise lowering the weight and begin to progressively add to that one. Once my 3 core lifts are no longer progressing I will end the cycle with a week deload for the entire body then start a new cycle perhaps with new exercises or lower rep range. I don't really see me going below 6-8 reps on upper body, and that will be a good 8-12 months out from my surgery before I even entertain that idea. The cartilage is healed already but it is not strengthened and that takes about 8 months. I can get up into some pretty sick poundages at 12 reps on a lot of lifts though. If I really work at it I don't see why I couldn't hit 275 on bench for 12 reps over the course of however long this cycle allows me to go.

Congratulations on getting through that first day of the long fast. I'm sire you will come out of this at the end of the week with significant changes for a 1 week time frame.

Honestly I think I noticed a difference already. My abs are more prominent this morning, more water loss than anything I am sure but still. Yesterday was cake up until about 6:00 then it got really hard to wait. I held out until 7:20 then ate 16 oz of lowfat yogurt with 9 oz of fresh pineapple. I will eat the pineapple on its own next time. I wasn't fond of the mix. The meal ended up being 480 cals, man that was a lot of cottage cheese to eat too! Will definitely have some meat or a shake and 8 oz of cottage cheese next time.

I started taking some Natadrol I have lying around the house to help me drop water over the next few days as well. I am taking 8 caps per day.

So you're fast started around 8pm and you will go what an extra 8 hours to make it a 24 hour fast? What I was thinking was going all the way till noon the next day. Might be too long though, works out to 40 hours....This would be after some fairly serious free eating though...

Yes basically that is it. Then I won't eat until noon today it is a lift day so I am going to feed myself to get anabolic for the day, and begin my fast again through the following day. Will be rough since my boss buys lunch for us at our team meeting tomorrow. Maybe I can get a salad and toss some lemon juice, salt and pepper on it. If not that some BRAGG Liquid Aminos, that stuff is great on salads, heck it goes well on meats or anything. Very cheap too you can get it at the regular grocerie stores for like 2-4 bucks depending on the size you want. It is a great way especially fasting to get some flavor to your salad or green snacking veggies.

 

[John Smeton]

The main focus will be progressive resistance as it is right now. I am gradually cycling down in reps from 20 when I started to a few months at 15, and starting next week I will move to 12 reps, increase my weights by only 3% on upper body and 5% on lower body, then begin my progress from there. I will try to leave 1 or 2 reps in the tank at all times so I never find myself squirming for a rep or anything and simply let the weight progression cause the growth instead of total intensity which has always been more of my focus because it fits my personality. However that intensity has also cause some damage and let my ego push me to fight for reps I just didn't have with proper form which resulted in 2 surgeries. When I tore this the last time I knew I didn't have it in me with perfect form but was fighting for that last rep. That never give up mentality that gets boxers punch drunk instead of stopping when it is time. That is not in my play book any longer.
.

I agree with the boxer analogy and I had to give that up. High intensity all the time got me two major injuries twice. (or I did it to myself for not backing off intensity)

I still think I can train super high intensity occasionally.

btw do you have that article on bodybuilding .com where you can make .5 pound increments with chains? even one lb would be awesome..can it be done on dumbbells?

 

[MrKleen73]

I agree with the boxer analogy and I had to give that up. High intensity all the time got me two major injuries twice. (or I did it to myself for not backing off intensity)

I still think I can train super high intensity occasionally.

btw do you have that article on bodybuilding .com where you can make .5 pound increments with chains? even one lb would be awesome..can it be done on dumbbells?

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Now he doesn't list the half lbs versions but looking at the clamp he uses to connect the chain I can tell that the 5th link would have me just barely over or under .5lbs considering 8 links and the clamp adds up to a pound. I can use a rubber band or some velcro to attach them and yes you could use them on a dumbbell just grip it in the middle and have the chain on either side of your hand between the weight and your hand. That or duct tape it to the side.

I think super high intensity can be done for sure. Although intensity and extreme weight don't have to coincide. Now with my goal of 405x20 that will be extremely high intensity, but 405x3 would not be an intense lift for me even now being untrained.

 

[GoHardOrGoHme]

275 for 12 would be real good. You would be able to rep 315 for an easy 5-6 once your able to start going heavy. Sound like a gret plan.

And yes keep it in bold...print it out...put it on the fridge, on the bathroom mirror, everywhere. Like you have said to me 100x, it's great your hungry, its great you wanna improve yourself, but you gotta give yourself credit when credit is due. You're looking like a bodybuilder, you're making gains, AND your not even 100% yet. Really? That's what I call beast.