KLEEN Cut's back on the supplements but not the progress!
- Thread starter MrKleen73
- Start date
jdg76
Well-known member
If you have been following my log, I am right there with ya brother. I've been out of the gym, just getting back in, and will be out again for surgery I am sure.
MrKleen73
Legend
Yes looking to double up on the protein synthesis for a little bit by hitting basic compounds one day then following the next day with a PUMP for the muscles worked. Feed them get them full of blood and nutrients while they are already trying to recover. That will help improve recovery two fold by flooding the muscles with blood and nutrients but also by lifting again & causing another increase in protein synthesis in the same muscle groups without really tearing them down much further. Should create a bit of synergy, and also allows me to start lifting some things a little heavier with the 5x5 stuff.
On my 5x5 I am picking a good working weight so I am close to failing on the 4rth and 5th sets.
Oh no, I remember you talking about possible surgery. It is a bummer but i always come back from surgeries and stuff easier. It is the nagging injuries that might be okay or might be lying in wait to crush progress again that I end up losing motivation over.
DreamWeaver
Legend
It's the nagging injuries I have been able to improve on with eccentric training. I run the in between workouts with more explosive movement but still with as perfect a form as I can muster. I still have to watch my shoulders though, they are feeling a little pummeled.
MrKleen73
Legend
Certainly gotta watch the shoulders. Give em 2 weeks off from any direct training and I bet they feel like gold and may even grow from the rest and indirect work from pressing and pulling.
Speaking of sore! I have some nice DOMS in my chest, shoulders and triceps after 2 days in a row.
I ended up going to the gym late last night. Here is what I ended up doing since I had some options.Triple Set = 3 rounds 12-15 reps per set with minimal rest
Hammer Strength Ultra Wide Chest Press - I would do 3 reps then hold in the stretch for 3-5 seconds on these to increase TUT and lactic acid build up...
Leaning DB Side Raise -
BB Overhead Triceps Extensions
Chins/Pull Ups 5x5
Wide Grip Rows 5x5
Barbell Curls 5x5
Face Pulls 5x8
I was looking pretty large after this workout because I was also still pumped in all the push muscles.
So the plan for today is to do a high rep super set for the pull stuff then hit up legs 5x5 style.
I am thinking something like this.
Triple Set 12-15 reps 3 rotations
Straight Arm Lat Pull Down
Stretchers
Curls
Front Squats 5x5
Back Squats 5x5
Romanians 5x5
Calves 5x5
love2liftkat
Board Sponsor
Really nice workouts! Always laid out well too!
DreamWeaver
Legend
TUT for the win. Yah lots of ways to increase this, sometimes when I know I won't get my reps I just keep going with partials till I can't take it anymore
kenpoengineer
Well-known member
Groovy! Lol. Nice job brother. Get after it! You got this!
Hyde
Legend
TUT for the win. Yah lots of ways to increase this, sometimes when I know I won't get my reps I just keep going with partials till I can't take it anymore
Rows and raises ftw!
MrKleen73
Legend
yeah those are fun!TUT for the win. Yah lots of ways to increase this, sometimes when I know I won't get my reps I just keep going with partials till I can't take it anymore
Thanks yes it feels good!
Thanks!
Yes a nice burn!
No doubt!
So I enjoyed a little mini vaca with the kids and family came down from Austin. Hit some exercising up but no full on lifting sessions, tonight I am going to be out in the garage moving some weights around. I haven't decided if I want to do a split style lift or a general full body kind of lift just yet. I am ready to hit it up either way just need to make a plan of attack for this evening.
superbeast668
Well-known member
You seem to do better on your full body lifts. Or at least enjoy them from what I've noticed in your logging.
love2liftkat
Board Sponsor
So glad you got some extra time with the family!!
MrKleen73
Legend
I definitely enjoy them, and feel they are optimal when also trying to burn some fat. However I am still increasing my work capacity and a full body can kick the crap out of me right now. LOL
Absolutely, of course right now I am weak (for me) and chubby. LOL Will look like a baby training next to your big ass!
Yes it was definitely a good time. Nice to be off on scheduled time too.
So last night I did Chest Shoulders & Triceps in a 5x5 set up.
BB Flat bench - 5x5 - last set of 5 last time I only got 4 this time I hit 5 with no problems.
Standing Military Press - 5x5 - Added 3 total reps with same weight, last time was 4 and 3 reps on the last two sets and this time I hit all 5x5!
Close Grip Bench 5x5 - Added 50 lbs to the bar! Work capacity is improving and just had more steam going into this one. I don't consider that a strength increase though so much as improved work capacity.
Heavy One Arm DB Cheat Side Raises - 5x5 - These were pretty beast mode for me. It was the first time for a cheat side raise for me. Goal is to explode up with as good of form as possible and then try to slow the weight down on the negative. You hold yourself stable with your non working hand to avoid using much body English, & then explode up with control. At the top you try to stop or slow the weight down on the decent. I was using 55 lbs which is pretty damn heavy for me on a side raise. Initially I could temporarily stop the DB and take about 2 seconds on the decent, however by set 3 try as I did I felt like I could barely even slow the weight down on the return. Heck my last set was easily 2-3 inches lower at the top of the movement because i couldn't get the weight to the top.
At this point I am not sure if i am going to do a High rep pump lift for same muscle groups tonight or if I will do another 5x5 for pull. I may do what i did last week and do a quick pump to flood the muscle I worked yesterday with nutrients and blood. Then do a quick 5x5 type lift for Back Biceps and Rear Delts. Either way I am loving the weather right now and being able to train in my garage.
MrKleen73
Legend
No doubt, just frustrated with myself for allowing that much down time. I am sure I am not as much of a mess as I feel like I am. I just know we used to be similar strength and now you are strong as a horse after a year of bulking, and I am putting up about 70 of my normal working weights. Gets in the head working with so much less weight. Of course I am doing the breaking in slowly thing so my old ass doesn't hurt something else...
How about the Saturday after this, April 4th I believe. I will hit you up via text and we will get it set up.
MrKleen73
Legend
Sounds good. We will figure it out.
love2liftkat
Board Sponsor
Awesome work!! Killing it!!
DreamWeaver
Legend
Remember how fast you come back though, muscle volume increases and you don't hardly miss a beat. We have all been where you are and all of us got through it and felt the same way. We are all hard on ourselves, the trick is, is to not take ourselves too seriously. You'll feel fine in a couple weeks. Hey if we aren't hard on ourselves nothing gets fuggin done
kenpoengineer
Well-known member
Challenging to say the least! Those rowing curls look like killers.
MrKleen73
Legend
Remember how fast you come back though, muscle volume increases and you don't hardly miss a beat. We have all been where you are and all of us got through it and felt the same way. We are all hard on ourselves, the trick is, is to not take ourselves too seriously. You'll feel fine in a couple weeks. Hey if we aren't hard on ourselves nothing gets fuggin done
No doubt, I have some amazing muscle memory. I have always been blessed with quick recovery once I have myself set on course. I am not leaning as fast as I would like right now but to be honest this is the natural progression of how I get back into the gym after a lay off. I get back on my lift schedule which is my passion so it is an easier first step. Once I build a little momentum, I get my nutrition and cardio more in order.
Sometimes you have to start with what you love and build that base then add the stuff that requires more discipline. I always thought perhaps I am a bit weak by doing things this way instead of massive changes all at once. However now that I am reading more into the psychological reasons people fall of the wagon it is typically from trying to create too many new habits at once. The biggest part of the success with most of the Precision Nutrition clients is that they create one or maybe two new positive habits at a time and that is it. Once those are habitual you add in the newest change until gradually it is just a lifestyle. It is much easier to make permanent change when you focus on one priority first, create the habit & then focus on the next priority. So now I don't feel bad because I had naturally stumbled upon the basic habit building pattern for success.
Absolutely, I was shocked at how heavy the weight felt during the curling portion of it. For anyone who doesn't know what this exercise is, you hook your fingers around the bar, not grip it. Then bend over like you are going to do a bent over row, row the weight up into the lower abdomen, elbows should be behind your back. While in that position attempt to curl the weight with the elbows still behind your back. I started my sets with 95 but had to drop to 75 lbs in order to be able to curl the weight up with my elbows more pinned back. There is a little forward movement regardless of trying to pin them back but you could tell for sure that you were really hitting the biceps well!
Here is a video so you can see it. He explains it a bit but the actual example starts just after the 2 minute mark but the whole video is worth watching. This guy knows his stuff! More of an athlete trainer than body builder but doesn't change hypertrophy specific training they do. He also has a nice version of a skull crusher in there too.
[video]https://youtu.be/1TP9BKqk_gs[/video]
Okay so I did not have tons of time yesterday and was in the garage for leg day. Leg day is a day I really prefer to be in the gym, but I can still hit it up in the garage just fine. I decided to stay minimalist with exercises and just do two exercises for several sets.
Front Squats - 8 sets of 5 including 2 warm ups. - I even got a couple of sets with the snatch grip! It definitely feels so much more stable that way but for sure put a lot of tension on the wrists. I will continue to try to work them in hopes of getting flexible enough to use that grip all the time.
Back Squats - 5 sets of 5 - these were pretty killer after the Front Squats.
I was pretty much done plus I had run out of time. Trinity had dance last night plus I needed to go to the store. I can already feel a tiny twinge of DOMS so I know I got the job done.
Hyde
Legend
Regarding the oly grip on the front squats. Guy at the gym used to weightlift, and still practices the lifts and does some crossfit & bodybuilding stuff. Anyway, he's a phys therapist and has helped me for free multiple times with little things and he really knows his stuff. He taught me to use a band under your left foot for example on the left hand to mimic the tension of holding a bar to statically develop flexibility. Said you have to do the drill everyday, ideally morn and night for a while, and it's not comfy, but it does work to get you into the range you need. You'll need a fairly stout band, I'd say at least a light or average.
MrKleen73
Legend
Okay cool so just stand on it with the same leg as the hand holding it, do I get in the front squat stance that way or do you raise your hands over head to increase the stretch? I can say this the difference in delt position in that grip really locks the bar in place much better and more stable.
Thanks Simon!
Yesterday I took time to spend with my wife instead of hitting up cardio. She has recently been informed she has a week to find a new position. Basically they are not taking her into the next quarter. As of next week she won't have a job unless she got one before the 1st. So she is panicking a little bit. I wanted to just give her a little extra attention and reassure her things were going to be just fine.
Tonight however it is time for another lift for chest shoulders and triceps and it will be a bit higher reps, more of a pump type thing. Hell I may even just do handstand push ups, push ups or dips, body weight leaning triceps extensions and banded side raises. Then follow up with a Slastix Bands conditioning workout (AKA Elastic Battle Ropes). However if I feel like going heavier than that I will just make it a 4 sets of 12-15 reps type of thing then a little bit of conditioning work.
MrKleen73
Legend
Thanks! She is definitely my priority in this case. I just have to continue to lift her up until she is able to find a new position.
Since my elbows are complaining a little bit I think I am definitely going to at least do some of tonight's workout as body weight drills.
DreamWeaver
Legend
2 good exercises, he does his tri-extensions very similar to mine just add that little drag for the long head.
Hyde
Legend
Yep, standing on the band w/ same foot as the hand your'e stretching. You could do both at the same time if you have two bands. W/ bands looped over fingers/fingertips put them in the front squat holding position. Adjust tension as necessary to achieve a longer static hold. I believe AT LEAST a minute at a time is preferable, probably longer. We don't want so much tension we jack your bicep or something, just a solid static stretch at the position desired.
Very sorry about the wife's job, but excellent response - you 2 have one another and if your relationship is strong you'll get through whatever comes just fine.
Very sorry about the wife's job, but excellent response - you 2 have one another and if your relationship is strong you'll get through whatever comes just fine.
MrKleen73
Legend
Yep, it gets that part of the triceps that gets sore after some good work on pull overs.
No doubt it takes 30+ seconds stretches in general to reach the point of autogenic inhibition, AKA the muscle spindles relaxing to increase flexibility. I will give it a shot I have the Mountain Dog band set so I have two of each of the levels of resistance that come with it. Would probably be a great idea to do these right before front squats too so that the autogenic inhibition is activated before putting on heavier weight also. That would at least lower the pressure on the loaded wrists.
Yes Hyde, we will definitely will get through this together. I am looking at it this way too, there is also a decent chance this will apply some of the external pressure I needed to just plan a straight up transformation in order to get myself in shape as quickly as possible so I can attract some PT clients. If she is unable to find something quickly or something that pays as well I may be forced to go train at a gym on the side but that will definitely get the ball rolling on the training and coaching stuff. Once actually pushing it a bit and putting in time for it after work it wouldn't make sense to stop once things got better just move into more of a personal business than working for a big gym.
Either way the pressure is on to at least look like more of a stud pretty quickly. Also applies some pressure to the Nutrition Certification as I have not been as aggressive with it since I got my PT Cert. Just allowed myself to get distracted from the studies. Now again this situation provides a little pressure to get things done at a faster pace instead of being relaxed about everything. This situation my be the motivation I need right now.
Bottom line you have to find the positive in these situations and work on focusing on that aspect. Not on the possible negatives.
MrKleen73
Legend
Okay so last night I went with the calisthenics option. The goal was to get blood into the muscle and promote some protein synthesis, thats really all I needed to do. I started with hand stand push ups because they would be the hardest. Man talk about a wake up call!!!! Those were fuggin hard compared to the last time I did them.
Hand Stand Push Ups - 5, 5, 5, 3, 1 - Man I think last time I did these I was under 200 and in good shape. Talk about a shock. Going to be working on these as one of my main pressing movements for a little while. Man just the initial weight of my body the first time I put my legs up was a shock to my shoulders. I had to put my feet back down reset my shoulders again so I was tighter and then kick back up.
Explosive Push Ups - 5 sets of 25 - not quite a plyo push up but I lowered controlled had a small pause at bottom then exploded up as fast as possible. Done to the point of my hands just barely leaving the ground, like a centimeter if that. I wanted to break the wrists in to that kind of pressure on them. Last time I did plyo push ups hard straight out the gate my wrists hurt for a little bit. So I figured something in between the two in order to get the wrists used to that sudden pressure of landing.
Kettle Bell Side Raises - 4 sets of 15 I played with the grip until I found the way to hold it that hit my medial delts the best and just went at it. Shoulders like boulders after these puppies!
Kettle Bell Single Arm Overhead triceps extensions - 4 sets of 15 Nice little burning pump on these, the push ups had them full already.
Diamond Push Ups - One burn out set This one just finished everything off!
I felt great after this workout and had an awesome pump!
Hand Stand Push Ups - 5, 5, 5, 3, 1 - Man I think last time I did these I was under 200 and in good shape. Talk about a shock. Going to be working on these as one of my main pressing movements for a little while. Man just the initial weight of my body the first time I put my legs up was a shock to my shoulders. I had to put my feet back down reset my shoulders again so I was tighter and then kick back up.
Explosive Push Ups - 5 sets of 25 - not quite a plyo push up but I lowered controlled had a small pause at bottom then exploded up as fast as possible. Done to the point of my hands just barely leaving the ground, like a centimeter if that. I wanted to break the wrists in to that kind of pressure on them. Last time I did plyo push ups hard straight out the gate my wrists hurt for a little bit. So I figured something in between the two in order to get the wrists used to that sudden pressure of landing.
Kettle Bell Side Raises - 4 sets of 15 I played with the grip until I found the way to hold it that hit my medial delts the best and just went at it. Shoulders like boulders after these puppies!
Kettle Bell Single Arm Overhead triceps extensions - 4 sets of 15 Nice little burning pump on these, the push ups had them full already.
Diamond Push Ups - One burn out set This one just finished everything off!
I felt great after this workout and had an awesome pump!
MrKleen73
Legend
Planning another Higher Rep Pull day today, unless I actually decide on a new program to start by the end of the day I will just knock out the Pump portion for my pull group. Been keeping the work coming hitting everything at least once a week and two for somethings, kind of on a rotation. I am feeling the desire to set up a full on program though simply to increase accountability.
MrKleen73
Legend
It definitely helps! My knees have been achy lately just a bit not horrible. I want to break them back in nicely so I am thinking I may do the 100 rep trap bar dead lift workout for my legs once a week and train using other methods that are less stressful and just get blood in there, that or doing sprints or farmer carries or some other type of work.
So I ended dealing with some family issues last night. The wife was feeling ill and I had to step in for the nightly duties. Well I decided I would just get up this AM and hit a full upper body PUMP style lift.
10 Minutes on StairMill - for general warm up
Rest periods were about 30 seconds between sets.
DB Incline Press 75x15 3 sets
Wide Grip Lat Pull Downs 130x15 3 sets
DB Side Raises 25x15 3 sets
Rowing Curls 50x15 3 sets
DB Overhead Triceps Extension 70x15 3 sets
Stretching and Tabatta in Sauna
Tabatta was Air Squats and Push Ups alternated each work period - I was gasping and sweating like crazy after this.
MrKleen73
Legend
So this is something I am contemplating for a possible workout structure.
Monday - Conditioning - could be LISS, HIIT, MIIT, GPP, Speed & Agility drills, object drags and pushes, calisthenics circuits, swimming laps, bike riding or a mix of everything.
Tuesday - Upper body Hypertrophy - 1-2 exercises per body part, 4-6 sets per body part, rep range 10-15 depending on the exercise, short rest periods, likely to have super sets, and possibly some set extending techniques to increase pump and lactic acid.
Wednesday - 100 rep Trap Bar workout - Invalid Link Removed + rear delt work after
Thursday - Conditioning - could be LISS, HIIT, MIIT, GPP, Speed & Agility drills, object drags and pushes, calisthenics circuits, swimming laps, bike riding or a mix of everything.
Friday - Upper Body Strength 1 exercise per body part, 5 sets of 5 on main lifts and up to 8 reps for arms and shoulders. I feel shoulders and arms both get a lot of work from the main lifts and are also more likely to get injured trying to go heavier on them. So I may go to 8 reps on them instead of 5 and may even drop the arm work to 3 sets instead of 5 depending on time constraints and how my elbows are feeling.
Saturday - off, or conditioning - could be LISS, HIIT, MIIT, GPP, Speed & Agility drills, object drags and pushes, calisthenics circuits, swimming laps, bike riding or a mix of everything.
Sunday - off or conditioning - could be LISS, HIIT, MIIT, GPP, Speed & Agility drills, object drags and pushes, calisthenics circuits, swimming laps, bike riding or a mix of everything.
Saturday and or Sunday are interchangeable, depending on the weekend schedule I may take one or the other off. If too busy or feeling like I need extra recovery I may take both days off. However I don't plan to make that a regular occurrence.
Monday - Conditioning - could be LISS, HIIT, MIIT, GPP, Speed & Agility drills, object drags and pushes, calisthenics circuits, swimming laps, bike riding or a mix of everything.
Tuesday - Upper body Hypertrophy - 1-2 exercises per body part, 4-6 sets per body part, rep range 10-15 depending on the exercise, short rest periods, likely to have super sets, and possibly some set extending techniques to increase pump and lactic acid.
Wednesday - 100 rep Trap Bar workout - Invalid Link Removed + rear delt work after
Thursday - Conditioning - could be LISS, HIIT, MIIT, GPP, Speed & Agility drills, object drags and pushes, calisthenics circuits, swimming laps, bike riding or a mix of everything.
Friday - Upper Body Strength 1 exercise per body part, 5 sets of 5 on main lifts and up to 8 reps for arms and shoulders. I feel shoulders and arms both get a lot of work from the main lifts and are also more likely to get injured trying to go heavier on them. So I may go to 8 reps on them instead of 5 and may even drop the arm work to 3 sets instead of 5 depending on time constraints and how my elbows are feeling.
Saturday - off, or conditioning - could be LISS, HIIT, MIIT, GPP, Speed & Agility drills, object drags and pushes, calisthenics circuits, swimming laps, bike riding or a mix of everything.
Sunday - off or conditioning - could be LISS, HIIT, MIIT, GPP, Speed & Agility drills, object drags and pushes, calisthenics circuits, swimming laps, bike riding or a mix of everything.
Saturday and or Sunday are interchangeable, depending on the weekend schedule I may take one or the other off. If too busy or feeling like I need extra recovery I may take both days off. However I don't plan to make that a regular occurrence.
love2liftkat
Board Sponsor
Really looks like a great layout!!! Definitely keeping things exciting and hitting things in many different ways without risking injury!
MrKleen73
Legend
Thanks! I am hoping it is something I can enjoy. All the 10x10 work I have ever done has been excellent. So I expect some pretty good progress from these.
On top of these I may begin a chin up / pull up program that can be done along side this or any program. Basically doing chins multiple times per day but never close to failure. Gradually increasing the total chins each week but never going near failure so as to not inhibit recovery. Each set is supposed to be separated by at least a couple hours so really we are talking about gradually adding volume without ever working an exhausted muscle.
On top of these I may begin a chin up / pull up program that can be done along side this or any program. Basically doing chins multiple times per day but never close to failure. Gradually increasing the total chins each week but never going near failure so as to not inhibit recovery. Each set is supposed to be separated by at least a couple hours so really we are talking about gradually adding volume without ever working an exhausted muscle.
turff49
Well-known member
Military style! People always thought dropping troops for push-ups was punishment during basic training. In reality it was more for conditioning.
It's actually a great idea. Wish I had the time and ability to do that. It's a great plan Chris!!
DreamWeaver
Legend
I had some achy knees but when I just went lighter and higher reps with more range took care a lot of it. Also I do believe all the lunges have given me more balance in my leg strength.
eddieaz
Well-known member
Please don't use that word, "lunges".
DreamWeaver
Legend
That's up for me next too, advanced gvt ... beware I think there are some you know what's in it