KLEEN - STRONG BODY STRONG MIND!
- Thread starter MrKleen73
- Start date
HokiePride
Well-known member
Subd
MrKleen73
Legend
Sure thing!
Niacin 1500mg a day - helps with lipids
TUDCA 500mg a day - liver and lipids
Himilayan Liv52 - 2 caps a day
Co-Q10 - BP and Lipids
MultiVitamin
Nolva 20mg EoD - Gyno avoidance
Organic Greens
Fish Oil Enteric Caps equaling 6 grams of actual Omega 3's per day
Cialis 5mg daily for prostate support
Things I have on hand in case needed... Anastrozole, Taurine, Potassium, BP Stable, Nettle Root
Yeah I have run it up to 60mgs with great results, I just have the one bottle of that though. I have a friend who LOVES it at 100!!! If I wanted to spike anabolism further on that run I could bump the trest up or toss in 10mg SD on workout days. I have a feeling that with already being on 100mg trest, & 30mg epi, the addition of 30mgs DMZ will be stellar and not leave me wanting.
Welcome brother!
Alright last night I got in a good one.
Warm up 3 rounds
Squats x10
Push Ups x10
Ring Rows x10
Band Pull Aparts x10
Burpees x5
Squats - 225x10, 275x5, 315x5, EMOM 365x3, 365x2, 365x2, 365x2, 365x2, 365x2, 365x2, 365x2 I was working my way up here and when I got to 365 I felt a pull in my groin, not like an adductor but some small stabilizing muscle near my crotch. It was not too bad but I did not want to go up any further in weight or push my luck going into deeper reps so I went with 2 reps Every minute on the minute to get my volume in with the heaviest weight I was willing to work with in that situation.
Super Set
Bench - 145x12, 195x10, 215x10, 225x10, 235x10, 235x10 - shoulder seems to be holding up well. I can feel it the day after but not hurting during the work out. So that is an improvement.
Broad Jumps x2, 2, 2, 2, 2, 2, 2 - Was getting close to 9 feet, not to bad for an old man... these were done for hip dominant explosiveness for dead lifts.
Clean & Jerk - 135x2, 135x2, 135x2, 135x2 - was very light and fast moving. Shoulder felt good will go up next week.
Heavy Tire Drags 30 yards x 6 these are so brutal! I have my tire set up so it lays flat on the ground since it gets the most friction that way. Adding any weight makes it feel like you are pulling a bus!
Sit to Squats 5, 5, 5, 5 - these felt good, hip mobility seems on point at least for these.
Rocket3015
Legend
My wife's Dr. put her on Niacin rather than a medication !!
MrKleen73
Legend
Yep, I will try everything I can before going on meds for it. So many different issues can cascade from lipid and BP meds as long as I can control it with natural stuff I will.
MrKleen73
Legend
I gave blood at lunch today, hematocrit is starting to head back down in the right direction. It was to 45 down from 48 last time I went in on the 10th of the month. I will go back in 2 weeks and see where it is and how often I need to be going in while on cycle to keep myself at optimal levels.
With a quart of coffee and a diet pill in me my BP was 122/82 that is still holding nicely considering how many stims I was on. Plus with me being on cycle I am pretty happy with that number.
I feel like my body is already trying to make changes, I am sure it has to do with the increased frequency as of late and not the cycle kicking in in 2 days. I am already looking forward to training and I don't lift again until tomorrow. Supposed to take tonight easy after donating blood too so if I do any thing it will be very light cardio or just going for a walk.
With a quart of coffee and a diet pill in me my BP was 122/82 that is still holding nicely considering how many stims I was on. Plus with me being on cycle I am pretty happy with that number.
I feel like my body is already trying to make changes, I am sure it has to do with the increased frequency as of late and not the cycle kicking in in 2 days. I am already looking forward to training and I don't lift again until tomorrow. Supposed to take tonight easy after donating blood too so if I do any thing it will be very light cardio or just going for a walk.
kenpoengineer
Well-known member
I'm sure you are aware but make sure your iron/ferritin levels are good. For me, donating blood every 60 days resulted in low iron and MCV (mean cell volume).
MrKleen73
Legend
My iron levels seem to stay higher. From looking at others blood work I just tend to run high on iron compared to most. My levels seem to stay around 48-50 even when not running anything. Even before TRT. Once I got on TRT it increased to where I couldn't keep it down to normal levels without donating on a phlebotomy type schedule. IE more often than every 8 weeks. If I can keep my levels around 42-45 I will be pretty happy. I don't need them low just don't want them high. They seem to refer to Iron and Hematocrit as the same thing at my blood bank so I am assuming that is the case. I have not had ferritin levels checked specifically.
So there are definitely some changes starting to take place from last week to this week. It may have to do with just getting back from Vacation and everything tightening back up but it feels like more. I am noticing increased muscle fullness in every body part, most notably in my legs, chest and shoulders.
MrKleen73
Legend
Yes Sir! Feeling pretty good today, going to give Floor Press a try tonight, I will get my son to come out and give me a spot and a lift off. Hopefully I am right and this will allow some heavier weight safely due to shorter ROM. I will work up tentatively, if I can squeeze out some work at 275 I would be very happy but not going to push it if it doesn't feel safe.
Hyde
Legend
A liftoff on floor is excellent - it's a very strong easy position for your spotter to do most of the work so you can really save your shoulders here.
Also pause long enough at the bottom to let your triceps compress and sink some - your muscle will hit before your elbow but if you are patient and retracting the scap you can pull the bar down a tad further. This extra pause/squeeze will keep a little weight off the bar while keeping your work high and give you more time working on being tight and controlling the bar. Forces you to be more explosive rather than just bouncing off your tricep meat at the bottom.
Also lay your legs flat out. Any other way and you will cheat with them for stability or even drive.
I benched 303 at comp last week and missed 308 and 5 days later floor pressed 135, 185, 225x8 then a hard 245x6,6,5 and 265x3 and an easy 275x2 to give you some reference numbers to compare to flat bench.
MrKleen73
Legend
Nice, those are some good numbers after repping 225x8 and several sets at 245. I do try to squeeze my traps and really put my scapula in that opposite back pocket to stay very tight. I let the bar come to a rest but will try to squeeze it even deeper. My heaviest Floor Press so far was 335 with straight legs. Just not sure how heavy my shoulder will allow me to go before feeling unstable. It may not bother me at all with that shorter ROM. That is what I am hoping for anyway.
MrKleen73
Legend
Yes I agree. I pause between 1-2 seconds, basically until I feel it settle into the meat of the triceps when I did touch and go it did not feel as safe.
You are very welcome, and I responded.
MrKleen73
Legend
I was recruited for doing the taxes last night, and didn't get done in time to get out to the garage for my lift. I had to be at work off site about 45 minutes from the house at 5:30AM so staying up late to get it in wasn't an option. Now I am REALLY hankering for a good lift. I want to crush it when I get out there.
At least the extra day gave my groin another day to pull itself together. I am really hoping I don't have the same feeling tonight when squatting. It is weird what ever muscle pulled, it actually makes it harder to hold my pee in when I have to urinate. So it is attached to or somehow related to the kegel muscle as best as I can tell. I remember this happening about a 12-18 months ago too. Not sure what I did but it was worse that time than it is now. Either way tonight the workout gets crushed. If I have to do really close stance squatting then that is what I will do.
At least the extra day gave my groin another day to pull itself together. I am really hoping I don't have the same feeling tonight when squatting. It is weird what ever muscle pulled, it actually makes it harder to hold my pee in when I have to urinate. So it is attached to or somehow related to the kegel muscle as best as I can tell. I remember this happening about a 12-18 months ago too. Not sure what I did but it was worse that time than it is now. Either way tonight the workout gets crushed. If I have to do really close stance squatting then that is what I will do.
MrKleen73
Legend
Way to put the fear in me!
No really thanks for that info. I can take a little time before trying to go heavy if that is even a possibility. We shall see how it feels tonight with the lower weight for some speed squats. That and some Hypertrophy based DL's. Hopefully no issue and things are better.
booneman77
Legend
dear god groin issues... I played goalie in hockey for years and can vouch for the "takes forever" to heal portion. Months would go by with zero pain or even hint of and then BOOM... death. So frustrating.
herderdude
Well-known member
This is true. Groin is scary but responds really well to proper activation before lifting and compression during the session. About 4-5 times a year I drive 12 hours and then train that night. If I protect my groin from 50% of my max on up, I do fine. If I hit 60% of my max without protection, my session is over that very same set.
BeastFitness
Banned
Couldn't agree more!
kenpoengineer
Well-known member
What is used for compression? Compression shorts? I thought these where strictly compressing the quads and hams?
MrKleen73
Legend
Wow that is pretty wild but good to know about yourself.
Welcome Jim!
Welcome Beast!
This was going to be my question too.
Last night my son was at work and I didn't have a lift off for the floor press. So I didn't push the weight too high. No reason to test the shoulder for a lift if I can't take the appropriate safety measure to keep it safe.
Warm up 3 rounds AFAP
Squats x10
Push Ups x 10
Ring Rows x10
Band Pull Aparts x10
Burpees x 5
Super Set
Floor Press - 135x10, 155x5, 185x5, 225x5, 245x5, 265x5, 275x3, 275x3, 275x3 - shoulder held up well here might try and go up next time.
Squat Jumps - 2, 2, 2, 2, 2, 2, 2, 2, 2 - I decided I didn't want to push it being explosive with added weight until next week after all the groin injury warnings.
Sumo Dead Lifts 135x12, 185x12, 225x5, 325x12, 325x10, 335x10, 335x8 - This crap is like HIIT! Breathing hard and loving life!
Complex 4 rounds
DB Overhead Carry 50lbs x50 yards
DB Side Raises - 25x8
Band Pull Aparts x 20 - My shoulders were on fire and the size of boulders after this complex!
herderdude
Well-known member
Usually I take a wrap to compress it. You could use a multi purpose wrap, I tie off a wrist wrap and Mark Bell makes a one piece band to compress the thigh.
MrKleen73
Legend
Ughhh!!! I was out with a stomach bug or this sugar free candy I ate the other night just phucked my stomach all up. One or the other, I was down for the count Sunday evening and yesterday. I basically got wrung out and was cramping up so my body did not want whatever it was in there... Feeling much better today.
Okay let me update my last workout, it was a fun one.
Warm Up - 3 rounds
Squats x10
Push Ups x10
Ring Rows x10
Band Pull Aparts x10
Burpees x5
Dead Lifts - 135x10, 225x5, 275x5, 315x5, 365x4, 405x4, 425x4, 435x4, 445x4 - these were feeling really good. I feel like I am getting better at my form and activating my glutes for the lift.
Super Man Push Ups x5, 5, 5, 5, 5 - my face almost met the ground that last set.
Front Squats 135x10, 155x10, 185x10, 225x10
ATG Back Squats 225x12, 245x10, 275x20 - Whew I haven't done a 20 rep squat set in a very long time. I was very happy with finishing this WM set after the deads and front squats.
Complex - 4 rounds
Sled Drags 50 yards
Knees to Elbows - 15, 12, 10, 10
Band Pull Aparts x20
Tonight is Strength on squats, going to feel things out but I think I should be able to make some nice improvements. I am feeling strong and thick, even after having been wrung out the last two days. I only took my EP15TANE dose yesterday, none of my transdermals, just never got out of bed to do it. I am really trying to get myself hydrated today so I can put up some good numbers tonight. The workout and the gear seem to be having a good effect. Holding some water and not dropping weight right now yet but look a little leaner over the past week. Unless i cut carbs out I don't really expect to see major weight drops just yet. Not rushing, just trying to lean up.
Okay let me update my last workout, it was a fun one.
Warm Up - 3 rounds
Squats x10
Push Ups x10
Ring Rows x10
Band Pull Aparts x10
Burpees x5
Dead Lifts - 135x10, 225x5, 275x5, 315x5, 365x4, 405x4, 425x4, 435x4, 445x4 - these were feeling really good. I feel like I am getting better at my form and activating my glutes for the lift.
Super Man Push Ups x5, 5, 5, 5, 5 - my face almost met the ground that last set.
Front Squats 135x10, 155x10, 185x10, 225x10
ATG Back Squats 225x12, 245x10, 275x20 - Whew I haven't done a 20 rep squat set in a very long time. I was very happy with finishing this WM set after the deads and front squats.
Complex - 4 rounds
Sled Drags 50 yards
Knees to Elbows - 15, 12, 10, 10
Band Pull Aparts x20
Tonight is Strength on squats, going to feel things out but I think I should be able to make some nice improvements. I am feeling strong and thick, even after having been wrung out the last two days. I only took my EP15TANE dose yesterday, none of my transdermals, just never got out of bed to do it. I am really trying to get myself hydrated today so I can put up some good numbers tonight. The workout and the gear seem to be having a good effect. Holding some water and not dropping weight right now yet but look a little leaner over the past week. Unless i cut carbs out I don't really expect to see major weight drops just yet. Not rushing, just trying to lean up.
christ83189
Well-known member
Im in... New here. Dont mind me im here looking to raid as much knowledge from everyone as possible.
MrKleen73
Legend
Awesome Brother, glad to have you. Feel free to interject, start conversations, ask lots of questions, even be off topic, no need to worry about hijacking in my threads. Conversation keeps things interesting and the knowledge flowing.
christ83189
Well-known member
Cool thanks brother. Ive got a log going in the powerlifting/strongman section too logging my training feel free to follow along.
christ83189
Well-known member
Invalid Link Removed
Rocket3015
Legend
That sugar free candy can do a number on you!
MrKleen73
Legend
Yeah, I think that may have been what it was. I had a pack of sugar free chocolate covered blueberries while the family was having ice cream. My body did not appear to like it at all.
MrKleen73
Legend
Yes Sir and had a great lift yesterday too! My groin area felt fine yesterday. I bumped up 20 lbs on my working sets with no issues.
Squats - 225x5, 245x5, 275x5, 315x4, 365x4, 385x4, 385x4, 385x4 - My groin area felt great, I once warmed up everything went well and the weight moved like a knife through butter.
Super Set
Bench - 145x12, 195x12, 215x12, 235x10, 235x10 - Weight was moving even with short rest periods. I didn't have to grind for a rep until the last rep of the last set.
Broad Jump x2, 2, 2, 2, 2 - Whew boy I a lower back pump here with these after the squats.
I was going to do some Clean and Jerks but my back was so tight it just wasn't happening. I will be adding in my taurine & potassium supplementation now to keep things under control.
I added in some pulling and curls to round it out.
Ring Pull Ups - max reps x 4 sets - I did these supinating with a dead hang at the bottom of each rep.
Ring Body Curls max reps x 4 sets - I think these are my new favorite biceps movement. Doing them leaning back you can curl and bring the shoulder forward to get fully shortened while still directly inline with gravity really hits the biceps completely!
I will be heading outside for lunch today. Get in a little cardio then will do some sled work tonight since I was unable to get into it last night.
Hyde
Legend
You know after you get warmed up, maybe even after the early work on squat (135 sets and such), you could consider putting a couple of those sets of broad jumps to prime the nervous system to explode. Just 2x2, then hit the last 3 doubles later as written. A few jumps is a proven way to crank up the nerves.
That looks like it was a great session!
That looks like it was a great session!
MrKleen73
Legend
Thanks I am really beginning to get the feel of this, and seem to be adjusting well to the frequency. Working hard but not completely crushing myself several times a week really seems to sit better with my joints.
I just ordered myself a great deal on some protein, MyProtein is having a bad as deal on all protein but specifically Impact Protein Blend is $26 for 5.5lbs right now until supplies are sold out. They are also running a 25% off all protein and up to 70% off all aminos right now. I got 11 lbs of Impact Whey Blend for $50, and then got 5.5lbs hydrolized whey at 25% off too so it was only $52.00 for that. Hell finding hydrolized whey for less than $11.00 a lb is an awesome deal!
Not sure if anyone cares but Labrada Power Carb which is Karbo-lyn is on sale at Nutraplanet for $27 a 4.4lbs tub!!!!
kenpoengineer
Well-known member
Really liking the workout mixes you are using. Those ring pull-ups are killer. Nice job.
MrKleen73
Legend
Yeah, I like it and the price is right for it. I don't really do well with the waxymaize for some reason but this form digests very nicely for me. Often I will actually just have 2 table spoons of Brown Rice Syrup to kick things off. It has about 1/3 it's carbs from complex so no crash in the middle of the workout.
Thanks Mark! I am trying to represent the Big 3 in some way each lift but other than that the rest is going on feel and recovery.
Last night rather than normal cardio I just did some timed activity training. I would call it a circuit or complex. However I honestly had no plan, or order to the work for that matter. I just kind of got in touch with my body and gravity and had some fun with my rings. I set 30 minutes on the timer and just got to moving around quickly and keeping my heart pounding and breathing deeply. I would stop and rest for a few seconds here and there to catch my breath but other than that I just kept going. I found a lot of new angles and ways to work different areas of my body with the rings. Below is just a list of some of the things I was doing during this time.
Most things were done with high rep set of squats or lunges in between the upper body stuff to keep HR jacked!
Squats
Overhead Squats
Various types of Lunges
Jumps
Toe touches
Push Ups
RIng Push Ups
Ring Curls
Ring Pull Ups
Ring Shoulder Flies for all heads of the shoulder
Ring Triceps Extension
Ring Rows
Ab Fall Outs
Push Press Dips - These were pretty awesome! I just held my trap bar in the rack position and dipped down to a half squat then jumped slightly off the floor while pressing the bar to the top of my head, then catching and jumping back up immediately. These were high rep and had both my legs and my shoulders in state of shock after the first set.
When it was all said and done I was so full of blood it was ridiculous. Talk about a massive pump from body weight work. Everything was pumped and I was looking HYUGE!!!! Yesterday even before training I was noticing my vascularity is increasing pretty quickly right now.
Macros were good yesterday, Protein a little over 200g, fat about 90g and carbs just under 100g. Just right for a Burn day. I already started my carb intake for the day which is pretty new for me. Sitting at 70g protein, 23g fats, and 52g carbs right now. I will get in 300g today by the end of the day, 100g of it will be post workout. Going to have to have cook a little rice for that. On tap for lunch and maybe a snack is some slow cooked pork tenderloin and potatoes! Yeah it is as good as it sounds!!!!
wasme
Legend
MrKleen73
Legend
DING DING DING!!!! Survey says!!!! We have a winner! It sits in my stomach like a rock. I have honestly thrown it up a few times mid workout and it was just an undigested coagulated sludge when it came out. Never had a good experience with it. Just too heavy for me to work on. I have never been good for lifting with much of anything on my stomach. I do like a powdered carb drink to help me get in my carbs on higher carb days or with my workouts. I just found Karboload on True Nutrition for 40 45g servings and 25 bucks a piece that will be cheaper and it has digestive enzymes, plus it is already flavored which is a big bonus.
christ83189
Well-known member
I cant find the 11 pounders on myprotein dang it.
christ83189
Well-known member
smith_69
Well-known member
vitagro gnr8- that mixed with casein at night time and scoop of whey. it was like a thanksgiving meal everynight lol