KLEEN gets Lean w/ GHAR1NE & RADAR1NE!!! (Olympus Labs UK Sponsored)
- Thread starter MrKleen73
- Start date
MrKleen73
Legend
Yeah I don't think any soft tissue is messed up other than the skin. It was pretty much right on the part of the shin that there is just skin & bone. My concern was perhaps a hairline fracture or something. That and it being mishaped but I banged my shins up all the time when I was young so not even sure if the bump isn't from something that happened long ago. Once I built a ramp & jumped my bike over like 4 tires, when I landed my left foot slipped of the pedal and it was a freestyle bike so my back foot went down slamming the metal teeth/spikes of the petal into my shin where it stuck into my bone and that was near the same spot so it could be from that too. I guess at this point I am afraid to go get it looked at because the last thing I want is to be told I need to lay off again.
It is really hard to tell with the RADAR1NE as far as any anabolic characteristics, but I think it has to do with some of the fat loss this week. Sleep has been good as of late, but no crazy or vivid dreams recently. I don't always get them though. Having something that increases GH is hard to know it is working if not from better sleep, or vivid dreams. Especially in the first few weeks. I am definitely sleeping pretty good now only waking up if I need to go to the restroom.
turff49
Well-known member
Well, then check it really well before doing a workout. Check to see if it's puffy, warm, etc. then do a heavy workout and check it again. If it's the same and no additional heat or inflammation then your probably good to go. If there is a hairline all the force will cause it to be warm and some slight inflammation.
I started taking two tbsp of ACV (1 tbsp am & 1 tbsp pm) and within two weeks I didn't have ANY acid reflux. Worth a shot.
MrKleen73
Legend
Cool, I will give it a shot. Thanks! Already decided to go get an Xray this coming week though. I can work on it now but would rather know if I should or should not be doing certain things. I KNOW I am not dead lifting for a while without some sort of shin protection!
I tried nexium for my acid reflux and it did little for me. NoI started taking two tbsp of ACV (1 tbsp am & 1 tbsp pm) and within two weeks I didn't have ANY acid reflux. Worth a shot.
To this day, I don't have acid reflux. I take ACV every now and again - if I remember.
I used to take it a little bit. I will give it a shot as I am finishing up the Nexium, it is working well right now and I got the 42 pack so I might as well finish it since it is working. The ACV sounds like a much better solution though!!!!! Thanks!
So let's talk about workouts Man! Friday I did the timed training completed 3 rounds of this complex.
Squat Jumps 12, 14, 16
Lunge Jumps 12, 14, 16
DB Farmer carry - 75lbs x50 yards, 75lbs x50 yards, 75lbs x50 yards
Time 8:29.14 This was just extremely brutal these weighted carries get so rough especially after that much jumping. Legs were wobbly as all get out.
Flat Bench = 10,8,6,4,2
Band Pull-Aparts - 5 x 10
Rear Delt Flyes - 3 x 12
Dumbbell Lateral Raise - 3 x 12
Band Triceps - 33,34,33
Mobility Cool Down
1 x 7:00
Yesterday I had my NASM CPT Live Workshop, it was a great experience. Definitely improved my confidence levels. I was easily the most knowledgeable person in the group. That is a pretty good feeling! These are the workouts we did there.
Stabilization Endurance Workout
SMR - Foam Rolling
Stabilization complex - 2 sets of 15, no rest
Floor Bridge - tempo 4-2-2
Prone ISO-ABS - AKA Plank - tempo 2-10-2 = Holy craps sticks!!!! That is 3.5 minutes of almost constant tension per set!!!!!!! NEW TIP!!!! Do not clasp hands together, they should not be touching the difference in tension and stabilization is massive when your fists are out just in front of your shoulders with thumbs up, elbows under the shoulders and keep glutes tight with no letting you chest fall forward.
Single Leg Reach and Balance 2 second hold in each extended position, 1 second when leg is in the center position, leg stretch and flexed forward, center, to the side & flexed, center, then diagonally back and flexed tgen back to the center that is one rep. We did 8 reps per leg @ basically 9 seconds per rep so 71 seconds per leg per set... These single legs balances are ridiculously hard if you have not been doing them. Especially for that long. My ankles and calves were screaming and quads were toast because you do not lock out on the posted leg.
DB Squat to Curls - 15 reps x 8 seconds per rep x 2 sets
Push Ups - 15 reps @4-2-2 tempo
Scaptions - 15 reps @ 4-2-2 tempo
We took about a 15 minute break to go over the next workout which was a Strength Endurance work out. Very basic since we just completed a doozy that had everyone feeling weak as hell! These things are ridiculously challenging!!!!!
2 sets each Super set 1
DB Bench Press - 12 reps @ 2-0-2 tempo
Push Ups - 12 reps @ 4-2-1 tempo - As you can imagine these were pretty brutal after the push ups and planks earlier.
DB Squats - 12 reps @ 2-0-2 tempo
Single Leg Squats - 12 reps per side @ 4-2-1 tempo - Holy Hell!!! Doing these after the DB squats and while destroyed from the reach and balance in the first workout was ridiculously hard. I was wobbling and had to stop and reset a few times.
Neutral Grip Pull Ups - 12 reps @ 2-0-2 tempo
Renegade Rows - 12 reps per side @ 4-2-1 tempo - these were just brutal too, between the planks push ups and everything else stabilizing myself on a ROUND dumbbell to do a row was absurd but I got the job done!
So this weekend has been pretty active for me.
My son got put in the hospital last night, his lung collapsed again. He is donig fine he knew exactly what happened when he felt it deflate on him so when they got into the ER they had him seen and a tube in his lungs within 20-30 minutes. They are going to try and do a surgery to keep this from happening again. Apparently once it happens in his situation it will keep happening. Has to do with him being small from a GH deficiency. He is only 5'2" and trying to support a grown mans lungs in a boys rib cage. It is apparently something that happens often in these situations. We should find out in the next day or so if they are going to do the procedure or not. It sucks that it happened but I am grateful knowing he is doing fine and may actually be getting fixed. This is why we keep insurance on our grown kids who don't have it yet!!!!!!
As far as my physique goes, I am looking pretty good but feel I am starting to get a little water retention. I assume that is from the GHAR1NE but from other logs it might also be slightly from the RADAR1NE as well.
deepseajs
Active member
Damn dude your work outs look awesome! Looking forward to seeing the results of this.
I think I have started to retain some water from the ghar1ne as well. I'll take that in exchange for the quality of sleep I have been getting since I started taking it tho! I'll be curious to see what happens on it when I start my ketogenic diet after I finish my current cycle.
Sorry to hear about your son, glad he is doing good tho! Hope they fix him up.
gagandugan
Active member
Very sorry to hear about your son, man. Hope he'll be OK.
CJNator
Well-known member
Sorry about ur son man, I just skimmed threw your workout and didn't see the end. You mind end up pretty bloated from both but the MK may subside around week 3.
DreamWeaver
Legend
Wow Chris sounds heavy, but glad it's not more serious than it is. Just hope everything gets dealt with to everybody's satisfaction so you don't have to deal with this anymore.
MrKleen73
Legend
Yeah I noticed it. I have slight indentation from my socks and my lower belly got jiggly but is squishy like water, not fat gain.
For cutting up I would think GHAR1NE and a keto diet would be pretty insane.
Thanks!
Yeah, this one hurt by the time he got to the hospital, it had shriveled up so bad the sacs were sticking to each other so he was in a ton of pain after they re-inflated it and of course stuck the hose through his ribs.
They plan to do a surgery on Tuesday that is supposed to correct the issue. Will be good because this being the second time with his situation they said he was 75% likely to have this happen over and over again. So they are going to fix it now instead of waiting.
Yeah that was actually 2 workouts about 20 minutes apart. I imagine I will have some bloat but that is all temporary as long as things are going as they should under the bloat I am okay with it.
No doubt! I will tell you what I have had a crazy 2-3 years, if I weren't relatively laid back this would have driven me nuts!
Here is a bad ass shirt I picked up to rep the Garage Gym Gladiators! I love the quote on the back too!
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This is what tonight's training looks like, it is gonna be an energy burning son of a bitch!!!!
1) Heroic Warm-up - For Completion
2) Heavy Barbell Complex 5 rounds same weight no letting go of barbell!!!!!!
Power Clean - 5 x 1 reps
Hang Clean - 5 x 2 reps
Deadlift - 5 x 3 reps
3) Super Set - 3 rounds AFAP for time:
Push-ups 3 x 33 reps
Band Pull-Aparts 3 x 33 reps
4) Mobility Cool Down - 1 x 5:00
DreamWeaver
Legend
Yes I was thinking that you have really been through the ringer the last few years. Handling things like a champ Chris. I expect really good things for you in the future. A) you deserve better. B) you have paid your dues.
MrKleen73
Legend
No doubt, and it is good that good things should be coming as I am working more actively on getting some training going on. I don't want to work for a globo gym if I can figure out a way to do it elsewhere.
You know it! In case anyone wondered, no I have no pump, you can definitely see I am leaner as my stomach is no longer out past my chest. Since I have been correcting my posture I notice I look like I am as wide as a house. Lats are just out and meaty at the back & side instead of stretched and rounded. My posture was so rolled forward from years of trying not to look like I was walking with my arms out trying to look big. My Mom used to ride me about it because she thought I was doing it like someone with FLS. (fake lat syndrome) "Stop holding your arms out trying to look big! You look ridiculous!" Funny how stuff like that can basically cause a life time of poor posture...
I am leaning up more, not focusing on any kind of gains. I don't look as big as last week but still solid and full. Definitely a little leaner. I will try to take some pictures this week. The situation with my sons lungs had me too busy to worry about update pics, but they are due.
So as mentioned this is the workout from last night. I am just going to add the weights and time for the tested piece.
1) Heroic Warm-up - For Completion
2) Heavy Barbell Complex 5 rounds same weight no letting go of barbell!!!!!!
Power Clean - 1 rep @185
Hang Clean - 2 reps @185
Deadlift - 3 reps @185 - The cleans were definitely very challenging but the deadlifts really just burned energy and worked for speed pulls.
3) Super Set - 3 rounds AFAP for time:
Push-ups 3 x 33 reps - used resistance band for extra tension
Band Pull-Aparts 3 x 33 reps
Timed Test Score 3:09.9 - currently at the top of the leader board! WooHoo!
4) Mobility Cool Down - 1 x 5:00
This one was a pretty short workout. I will say that cleans my not be for Kleen! My elbows did not like last nights workout at all!!!!!!!! Imediately went to feeling like I worked them hard for a couple weeks. I think all cleans in this program will be replaced with high pulls so I don't have to worry about the extreme tension on the elbows in the catch position.
My son is having his surgery early this afternoon. I am about to leave work and head up to see him before they take him back. This is supposed to fix it so his lung wont collapse again. So I am grateful he can get this done. He is made of my metal so I know he will be fine and dandy. He is such a soldier, he had a new dating app he wrote being launched by Apple on Sunday that needed some back end add ins written. So he stayed up for 24 hours in the hospital writing code with a hose sucking blood out of his lungs through his ribs. We are BUILT TUCKER TOUGH!!!!!! he didn't get all of the add ins done but the launch still went on as planned. If any of you are single check it out it is a dating app. It is called Qualify.
jbryand101b
Banned
I work for globo gym. It has its plus an minuses.
I prefer to workout in my garage, but I ain't got nothing but sbt unit, hex bar, 30lb db, jump rope lol.
I prefer to workout in my garage, but I ain't got nothing but sbt unit, hex bar, 30lb db, jump rope lol.
MrKleen73
Legend
I built mine up over the last 15 years so I have a pretty good amount. Now trying to get a good set of Kettle bells. I want a few heavier ones.
jbryand101b
Banned
Yea, I want to but some of those next
Had to copy your title, I'm trying to get Kleen status
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Had to copy your title, I'm trying to get Kleen status
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love2liftkat
Board Sponsor
Awesome work as always! I sure hope things perk up for you! You've definitely had more than your share of rough patches! Hope your son is better!! You're looking awesome btw! Really see you're leaning out!!
MrKleen73
Legend
Awesome thanks! I am there!
Thanks love2liftkat He is doing well, his surgery went off without a hitch. We stayed up there and were the last family members he saw before night night, and the first to see him when he woke up.
They cut a small bit of the top of his lung up inside the sack then roughed it up so it would heal with scar tissue to close the area that was blistering and causing his lungs to collapse. The surgery has a 95% success rate so I am feeling extremely positive. Okay after a day at the hospital it was time to get in a little training. It is an off day so I decided to do some "cardio."
My block is just over 1/3rd mile around, so a little bit over a mile for 3 trips around. I did the Heros warm up you have seen in many workouts now, then loaded my heavy duty backpack ( THANKS turff49 ) with 100 lbs pea gravel and adjusted it so the weight was below my glutes. That way I would have to fight to even stand up straight or lean forward. I tried to stand up as straight as possible with shoulders held high. I walked around once with the 100 lb backpack then took a 50lb bag of pea gravel and carried it around twice using a variation of mostly 1 hand and a few two hand carries including 1 hand front rack, 1 hand gripping empty corner, bear hug, over head with elbows bent at various angles for triceps, isometric curl hold at various degrees for biceps, and chicken wing carries for medial delts. I never stopped walking and tried to keep a good pace for the entire 1.13 mile. I wish I had timed this, it was very challenging and I will do it again.
Just wanted to get something in tonight, and this did the trick for sure!
Oh yeah, and my traps look monstrous right now!
MrKleen73
Legend
Welcome Brother!
Thanks, yes the bag has been getting used a lot. I use it every time I go to the park to carry my ropes, medicine ball, and now my agility ladder, and marker cones too! This is the first carry I have used it for. Just too useful to tie up into only being a sand bag!
My traps are destroyed from that walk, not the traditional sore but achy. I think the DOMS are going to be ridiculous! I can tell I am going to grow from that for sure. My abs aren't sore yet but feeling worked too.
love2liftkat
Board Sponsor
So glad things went well! Sounds promising! I've been praying for him! Very creative and kick butt workout!! Love it!
MrKleen73
Legend
Thanks Kat! I am enjoying doing the different things. I have an elliptical at the house but it is just so boring and doesn't make me any stronger.
DreamWeaver
Legend
I have trouble using machines, they don't move. Give me a long walk in the park anytime. Enjoy some scenery free your mind up.
MrKleen73
Legend
Agreed, although machines are nice when you want to read and only need to do LISS.
jbryand101b
Banned
Gotta put it on level 50 bro!
MrKleen73
Legend
Yeah, it is a home model, it can definitely be challenging when the intensity is up but not like some of the commercial ones.
jbryand101b
Banned
Mix it up an do some db shoulder presses an other exercises while on it.
jbryand101b
Banned
My wife wants one of those but she doesn't use the stationary bike I bought her so that's a no
DreamWeaver
Legend
Now Stationary Bike and HIT will be used as it really burns the legs and I feel it helps define them. Only about 15 20 minutes. Legs feel like they're on fire.
turff49
Well-known member
Agree with this 100%
People make a mistake usually by not actually doing HiiT. If done correctly I think the bike gives best bang for the buck for HiiT!
MrKleen73
Legend
DAY 21 Progress update
Now that would be very athletic, would make you really work on balance and coordination!
Yeah, I can see that. I mean a bike you can sit in front of your favorite show and get in an hour of LISS like nothing.
Yes this is nice during your prep, although I would like to see you incorporate some jumping to really get the separation in your legs from the landing. Get some of the benefit you would get from sprinting in that aspect. Although for you right now I would buy a sled for the gym and be doing more weighted drags and carries right now. Sled drags would improve your legs tremendously by working in the sagital plane more. The pull through and extension on each step would make your hamstring tie ins look ridiculous by the time you are ripped. Since behind the gun right now you want to be doing more GPP work that will burn a fug ton of calories and also tell your body to build muscle. This is the time!!! Say no to any purely catabolic energy burning sources of cardio for right now and and work on GPP and HIIT. Use the LISS for when run down and HIIT or GPP would be too much. The type of volume a sled adds causes muscle growth but barely any muscle break down because there are no negative contractions. It will also increase the GLUT reaction in the muscle compared to eccentric training you have been doing a lot of. That means better glycogen disposal and easier time burning fat.
Okay now lets get on to the progress update portion of the program. First I will say that I was dog tired exhausted last night. I was mentally preparing for my workout most of the day. I took my pre workout before leaving work and went home to get ready. I was just dog tired, the pre workout couldn't even break through it. I think some of it may just have been that my nerves finally relaxed knowing my son was okay and the exhaustion of the ordeal caught up with me. Either way I ended up just eating dinner with the family and heading to bed early. Feeling better today.
So today is day 21 on this cycle and I think I have about 12-13 more days on this since I bumped it to 12 recently. I figured since I remembered today made 3 weeks I would take my weight and a relaxed picture of me to assess how things have gone. Again I have just been watching my macros and estimating a count on them for the most part. I tend to come in between 2000 and 2600 on average by my estimates. Obviously the lower days on when not training. Results actually have me pretty surprised right now as I thought I was obviously losing weight. My waist is much smaller right now, everything is leaner so I assumed I was going back down toward 210 where I started this run and was just maintaining size. BOY WAS I WRONG!!!!!!!! This is with holding a little water so I am expecting the same whoosh of 2-3 lbs of water that others experienced once stopping the RADAR1NE.
Day 1 - 210.3 lbs
Day 21 217.8 lbs
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Commentary on cycle -
I think this week is the first week I might be noticing a tiny change in energy levels. However it could just be the really stressful weekend I had with my son's health wore me down.
Thought on possible causes of lethargy. I know that Dma378 mentioned this in his log. My urine has been discolored for a couple weeks. Now typically I might think this would be liver related, but I have not seen anything stating this is the case. I also noticed the discoloration is more yellow than it is getting darker. As in when I have not drank enough it does not get darker as in looking brownish. Which is the case with liver related discoloration. Instead my urine gets brighter yellow when less hydrated. It actually looks like I am taking a lot of B vitamins and urinating a lot of them it out. A vitamin B deficiency is well known to cause feelings of lethargy. My thought is perhaps this is causing vitamin B or some other vitamins to slowly be purged, resulting in some sort of deficiency that causes the lethargy over time. I am not experiencing it currently or my diet pills are winning the battle. I would be interested if someone at the stage of lethargy might try adding in a vitamin b complex to see if lethargy improves at all. I definitely know I am urinating something out that i do not typically due to the brighter yellow urine.
Size - the size gains from this compound so far are pretty impressive considering my lower caloric intake and still growing.
Fat Loss - I know there is definitely some nutrient partitioning going on here. I have not gone crazy on cardio / conditioning so I do believe that this is aiding in fat loss.
Alpha feeling - meh... no difference for me. Then again this is an anabolic compound and the alpha characteristic is more of an androgenic based trait. However confidence has indeed boosted.
Strength - Unfortunately I can not speak to this as the last 2 weeks I have been going a little lighter. I will be able to say more later.
Now that would be very athletic, would make you really work on balance and coordination!
Yeah, I can see that. I mean a bike you can sit in front of your favorite show and get in an hour of LISS like nothing.
Yes this is nice during your prep, although I would like to see you incorporate some jumping to really get the separation in your legs from the landing. Get some of the benefit you would get from sprinting in that aspect. Although for you right now I would buy a sled for the gym and be doing more weighted drags and carries right now. Sled drags would improve your legs tremendously by working in the sagital plane more. The pull through and extension on each step would make your hamstring tie ins look ridiculous by the time you are ripped. Since behind the gun right now you want to be doing more GPP work that will burn a fug ton of calories and also tell your body to build muscle. This is the time!!! Say no to any purely catabolic energy burning sources of cardio for right now and and work on GPP and HIIT. Use the LISS for when run down and HIIT or GPP would be too much. The type of volume a sled adds causes muscle growth but barely any muscle break down because there are no negative contractions. It will also increase the GLUT reaction in the muscle compared to eccentric training you have been doing a lot of. That means better glycogen disposal and easier time burning fat.
Yes more to the point an Airdyne bike. The ones with the handles that use wind resistance are about the best because the harder you work the more resistance they give and they are full body.
Okay now lets get on to the progress update portion of the program. First I will say that I was dog tired exhausted last night. I was mentally preparing for my workout most of the day. I took my pre workout before leaving work and went home to get ready. I was just dog tired, the pre workout couldn't even break through it. I think some of it may just have been that my nerves finally relaxed knowing my son was okay and the exhaustion of the ordeal caught up with me. Either way I ended up just eating dinner with the family and heading to bed early. Feeling better today.
So today is day 21 on this cycle and I think I have about 12-13 more days on this since I bumped it to 12 recently. I figured since I remembered today made 3 weeks I would take my weight and a relaxed picture of me to assess how things have gone. Again I have just been watching my macros and estimating a count on them for the most part. I tend to come in between 2000 and 2600 on average by my estimates. Obviously the lower days on when not training. Results actually have me pretty surprised right now as I thought I was obviously losing weight. My waist is much smaller right now, everything is leaner so I assumed I was going back down toward 210 where I started this run and was just maintaining size. BOY WAS I WRONG!!!!!!!! This is with holding a little water so I am expecting the same whoosh of 2-3 lbs of water that others experienced once stopping the RADAR1NE.
Day 1 - 210.3 lbs
Day 21 217.8 lbs
Invalid Link Removed
Commentary on cycle -
I think this week is the first week I might be noticing a tiny change in energy levels. However it could just be the really stressful weekend I had with my son's health wore me down.
Thought on possible causes of lethargy. I know that Dma378 mentioned this in his log. My urine has been discolored for a couple weeks. Now typically I might think this would be liver related, but I have not seen anything stating this is the case. I also noticed the discoloration is more yellow than it is getting darker. As in when I have not drank enough it does not get darker as in looking brownish. Which is the case with liver related discoloration. Instead my urine gets brighter yellow when less hydrated. It actually looks like I am taking a lot of B vitamins and urinating a lot of them it out. A vitamin B deficiency is well known to cause feelings of lethargy. My thought is perhaps this is causing vitamin B or some other vitamins to slowly be purged, resulting in some sort of deficiency that causes the lethargy over time. I am not experiencing it currently or my diet pills are winning the battle. I would be interested if someone at the stage of lethargy might try adding in a vitamin b complex to see if lethargy improves at all. I definitely know I am urinating something out that i do not typically due to the brighter yellow urine.
Size - the size gains from this compound so far are pretty impressive considering my lower caloric intake and still growing.
Fat Loss - I know there is definitely some nutrient partitioning going on here. I have not gone crazy on cardio / conditioning so I do believe that this is aiding in fat loss.
Alpha feeling - meh... no difference for me. Then again this is an anabolic compound and the alpha characteristic is more of an androgenic based trait. However confidence has indeed boosted.
Strength - Unfortunately I can not speak to this as the last 2 weeks I have been going a little lighter. I will be able to say more later.
BigRed1974
Well-known member
Really can see the difference in your chest and upper abs. Great work!
gagandugan
Active member
You look leaner, yet you are 7 lbs heavier. Interesting. You know... if you don't feel too hungry, I'd drop those calories even more. It seems like your body is responding well, and you can drop some serious body fat with an additional reduction in calories. Nothing drastic, try eating around 200 less, see what happens. Or include some additional cardio if you like that better.
MrKleen73
Legend
Thanks Red!
Thanks Daniel! I think I will go ahead and pic up a bottle of B Complex tonight or tomorrow and start it. If I don't experience full on lethargy by the end of the run we may have found something here. However if anyone running RADAR1NE is already experiencing the lethargy give some B vitamins or extra multi's a shot and let us know if any difference.
Thanks, my activity level is increasing again. The last two weeks I have been dealing with my injured shin, and also a stomach issue keeping me from much intense running or GPP. So it slowed down my fat loss a little. However my leg is good enough now that I feel I can do most anything as long as I don't take a direct hit to the area I hurt. So my activity level will be going back up and will put me closer to creating the same deficit you speak of.
Also my intent is to become better performance-wise and letting the increase in metabolism resulting from that burn the fat more so than dropping calories any further. Performance based training requires you feed the machine if you want to make more improvements. It also causes a lot of positive changes in insulin sensitivity and how many carbs the body can handle optimally. I have a goal to have my top four abs showing when flexed by Halloween. If not I have to embarrass myself by dressing as a woman for Halloween and video it for Youtube saying "I was too much of a bitch to stick to my goals so now I have to dress up like one." So that is 6 more weeks to lose what I assume is about 5lbs fat. I think I am on target for this but if not I will definitely be dropping calories in the next 2-3 weeks.
MrKleen73
Legend
Thanks! I knew I was making changes myself but the picture surprised me and the side by side even more so!
DreamWeaver
Legend
Some good info here. I am excited to be starting RAD tomorrow. Based on your results it is going to do me some good.
MrKleen73
Legend
Day 22 - That tire sled kicked my ass!
I did Wednesday's workout last night. I really enjoyed the new exercises, or new to me anyway.
Burgener Warmup - For Completion
2)
Kettlebell 1-arm Thruster - 5x40, 4x50, 3x60, 2x70, 1x80 - These were extremely challenging!!!! First time doing them boy does it show you where you have mobility issues.
Dumbbell Rows - 5x85, 4x95, 3x105, 2x115, 1x125 - I should have gone up here but no heavier weights. I just held at the top for a 2 second hold and lowered slowly instead.
3)
Barbell Reverse Lunges - 10x95, 8x115, 6x165 not used to doing these but started getting the hang of the balance and movement on the second set and knew I could push more on the 3rd.
1 Arm Dumbbell Bench - 10x60, 8x70, 6x80 - Holy Crap this is so challenging! Doing these without a second weight to counterbalance makes this a ridiculous core stabilization exercise. Also showed me I have a weakness in my right medial glute that made it much harder to stabilize on that side. This is the side my hip is always feeling weird. Going to work to correct this with some stretching and activation exercises.
4)
Sled Drag - 1 x 200 - On to the ridiculousness that was my sled pull. I way over estimated how much weight I could pull for that distance in the tire sled. Dragging a weighted tire on concrete is like pulling a Mac truck! I remembered it being harder than expected with a lower weight. However some reason though that I should be able to pull 135 lbs worth of tire sled down concrete. Was basically like trying to pull something with the brakes locked up the entire time. By the end of it I was only moving a few feet at a time. The 200 yards took me a whopping 8:58.4 seconds!!!!!! Far from being a moderately heavy weight with the added friction of rubber on road! This time it wasn't my wind that got me. My muscles were just hitting failure every few feet by the end. Hell I couldn't get more than 10 feet at a time from the 100 yard mark on.
5) Mobility Cool Down - 1 x 7:00 foam rolling
Yes definitely pleased right now!
Thanks Yates!
Yes Doug, it is going to fill you out which will tighten things up. I think it will probably also keep your blood sugar levels relatively stable on the lower end with it's nutrition partitioning ability.
I did Wednesday's workout last night. I really enjoyed the new exercises, or new to me anyway.
Burgener Warmup - For Completion
2)
Kettlebell 1-arm Thruster - 5x40, 4x50, 3x60, 2x70, 1x80 - These were extremely challenging!!!! First time doing them boy does it show you where you have mobility issues.
Dumbbell Rows - 5x85, 4x95, 3x105, 2x115, 1x125 - I should have gone up here but no heavier weights. I just held at the top for a 2 second hold and lowered slowly instead.
3)
Barbell Reverse Lunges - 10x95, 8x115, 6x165 not used to doing these but started getting the hang of the balance and movement on the second set and knew I could push more on the 3rd.
1 Arm Dumbbell Bench - 10x60, 8x70, 6x80 - Holy Crap this is so challenging! Doing these without a second weight to counterbalance makes this a ridiculous core stabilization exercise. Also showed me I have a weakness in my right medial glute that made it much harder to stabilize on that side. This is the side my hip is always feeling weird. Going to work to correct this with some stretching and activation exercises.
4)
Sled Drag - 1 x 200 - On to the ridiculousness that was my sled pull. I way over estimated how much weight I could pull for that distance in the tire sled. Dragging a weighted tire on concrete is like pulling a Mac truck! I remembered it being harder than expected with a lower weight. However some reason though that I should be able to pull 135 lbs worth of tire sled down concrete. Was basically like trying to pull something with the brakes locked up the entire time. By the end of it I was only moving a few feet at a time. The 200 yards took me a whopping 8:58.4 seconds!!!!!! Far from being a moderately heavy weight with the added friction of rubber on road! This time it wasn't my wind that got me. My muscles were just hitting failure every few feet by the end. Hell I couldn't get more than 10 feet at a time from the 100 yard mark on.
5) Mobility Cool Down - 1 x 7:00 foam rolling
MrKleen73
Legend
Funny thing, I went to watch a video of the 1 Arm Thrusters and they are not what I did at all. We only had a description that said to do a lower then parallel squat and keep the arm up close to the ear. So I ended up doing some heavy single arm overhead squats instead of doing the 1 Arm Thrusters that look much easier and less awkward. I could have gone up heavier for sure if I realized what I need to do.