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[cobri66]

Holy crap..rooftop sounds BRUTAL

 

[MrKleen73]

hardcore!!!

Thanks!

Holy crap..rooftop sounds BRUTAL

Oh yeah, but I am on a mission right now...

 

[MrKleen73]

I won't be training today, I am going to a the Nickelback concert with the wife tonight for a date night. Looking forward to it for sure.

Right now my shoulders, chest and triceps are all feeling some DOMS and legs are still in the process of recovering too. Tomorrow I will do a pull workout hitting some deadlifts, vertical and horizontal pulling and of course some curls for the girls!!!!

I do have some resistance bands up her at my desk I may to a little blood flow work for my arms up here today. Just to say I did something to improve my situation today!

 

[Studhorse]

I won't be training today, I am going to a the Nickelback concert with the wife tonight for a date night. Looking forward to it for sure.

Right now my shoulders, chest and triceps are all feeling some DOMS and legs are still in the process of recovering too. Tomorrow I will do a pull workout hitting some deadlifts, vertical and horizontal pulling and of course some curls for the girls!!!!

I do have some resistance bands up her at my desk I may to a little blood flow work for my arms up here today. Just to say I did something to improve my situation today!

Enjoy the concert. And the scenery!

 

[ManimalPatB]

I won't be training today, I am going to a the Nickelback concert with the wife tonight for a date night. Looking forward to it for sure.

Right now my shoulders, chest and triceps are all feeling some DOMS and legs are still in the process of recovering too. Tomorrow I will do a pull workout hitting some deadlifts, vertical and horizontal pulling and of course some curls for the girls!!!!

I do have some resistance bands up her at my desk I may to a little blood flow work for my arms up here today. Just to say I did something to improve my situation today!

Right on man!!! Enjoy the concert and have some fun tonight!!!!!

 

[MrKleen73]

Enjoy the concert. And the scenery!

You know it!!!!

Right on man!!! Enjoy the concert and have some fun tonight!!!!!

Will do! We normally go grab a drink and some grub at Bar Louie before the concerts. So I may end up messing up my weigh in for tomorrow. Not a lot of diet food there. LOL Plus I am not in a prep or anything so if I decide I want to just enjoy myself with no worries on diet I will do that. I will still weigh myself in the morning but if we don't see a weight drop we know it is from me enjoying myself tonight. Bottom line if I get too hot, one of those Yard -Rita's is going down, basically a 24 oz frozen margarita. If that happens I can assure you I will be holding extra water and glycogen because that is easily 1000 calories right there.

 

[MrKleen73]

Having one of my favorite Fitness Friendly Fast Food Meals... Wendy's Large Chili with a cut up chicken breast and jalapenos. If you are ever in a pinch this combo gives 51g protein, 9 grams fat, and 23 grams carb with about 4-5 grams from fiber. Pretty sweet macros for sure!!!!

 

[BloodManor]

Having one of my favorite Fitness Friendly Fast Food Meals... Wendy's Large Chili with a cut up chicken breast and jalapenos. If you are ever in a pinch this combo gives 51g protein, 9 grams fat, and 23 grams carb with about 4-5 grams from fiber. Pretty sweet macros for sure!!!!

Wendy's chili is always good for a quick meal

 

[NurseGray]

Having one of my favorite Fitness Friendly Fast Food Meals... Wendy's Large Chili with a cut up chicken breast and jalapenos. If you are ever in a pinch this combo gives 51g protein, 9 grams fat, and 23 grams carb with about 4-5 grams from fiber. Pretty sweet macros for sure!!!!

Never even thought of chili. Now I know what I having for lunch tomorrow!

 

[MrKleen73]

Never even thought of chili. Now I know what I having for lunch tomorrow!

Here in Houston that combo cost me under $7.00 that is pretty good for a healthy meal with lots of protein. Make sure to tell them to cut up the chicken and put it in a large salad tray then you can dump the chili over it.

 

[cobri66]

Love Wendy's

 

[MrKleen73]

Okay guys, not a ton to report here. I ate and drank too much at the concert, kind of like I knew I would. I was only 209 when I woke up the morning after which is pretty good considering what I ate and then the ridiculous amount of sugar in those yard-ritas. I did yard work Saturday for my activity and just rested up yesterday as I was feeling a bit run down. I can't lie, I am happy I started a bit early as poor Jo got so sick out there it was still 100 degrees at 9:30 and she was puking from the heat so we ended up leaving. I couldn't stand to see her miserable but trying to be a trooper because she didn't want to make us leave. So I told her I was way to hot and needed to go home too. It was the only way I could get her to agree to leave. So we decided no more outdoor concerts in the summer for us. Just too hot for her, even under the covered section. Nothing you can do to get away from a humid 101 degrees!!!

Decided to have our big Sunday breakfast with the family so we had some eggs, bacon and pancakes. Not exactly on my diet but not enough to do much damage. After those I kept carbs pretty low for the rest of the day. Having 2 days with some good carbs in them should help with the metabolism and the next day or two's workouts. I am looking pretty full right now and with only having carbs peri-workout I should burn through this in the next 2-3 days.

The plan for tonight is a Pull workout, will focus on Hypertrophy Via Mechanical & Metabolic Stress - Rep Ranges 8-10 reps @ RPE7 on Main Lift for grouping, Muscle Rounds on Secondary lift for grouping

 

[Studhorse]

Okay guys, not a ton to report here. I ate and drank too much at the concert, kind of like I knew I would. I was only 209 when I woke up the morning after which is pretty good considering what I ate and then the ridiculous amount of sugar in those yard-ritas. I did yard work Saturday for my activity and just rested up yesterday as I was feeling a bit run down. I can't lie, I am happy I started a bit early as poor Jo got so sick out there it was still 100 degrees at 9:30 and she was puking from the heat so we ended up leaving. I couldn't stand to see her miserable but trying to be a trooper because she didn't want to make us leave. So I told her I was way to hot and needed to go home too. It was the only way I could get her to agree to leave. So we decided no more outdoor concerts in the summer for us. Just too hot for her, even under the covered section. Nothing you can do to get away from a humid 101 degrees!!!

Decided to have our big Sunday breakfast with the family so we had some eggs, bacon and pancakes. Not exactly on my diet but not enough to do much damage. After those I kept carbs pretty low for the rest of the day. Having 2 days with some good carbs in them should help with the metabolism and the next day or two's workouts. I am looking pretty full right now and with only having carbs peri-workout I should burn through this in the next 2-3 days.

The plan for tonight is a Pull workout, will focus on Hypertrophy Via Mechanical & Metabolic Stress - Rep Ranges 8-10 reps @ RPE7 on Main Lift for grouping, Muscle Rounds on Secondary lift for grouping

Sorry to hear about the concert. I didn't know it was outside. What the hell are you thinking going to an outside concert in Houston in the summer?
I'm too old to enjoy anything outside in the Houston summer heat and humidity. Heck Tulsa is bad enough, but Houston is about as bad as it gets.

Hope the wife is feeling better?

 

[ManimalPatB]

Okay guys, not a ton to report here. I ate and drank too much at the concert, kind of like I knew I would. I was only 209 when I woke up the morning after which is pretty good considering what I ate and then the ridiculous amount of sugar in those yard-ritas. I did yard work Saturday for my activity and just rested up yesterday as I was feeling a bit run down. I can't lie, I am happy I started a bit early as poor Jo got so sick out there it was still 100 degrees at 9:30 and she was puking from the heat so we ended up leaving. I couldn't stand to see her miserable but trying to be a trooper because she didn't want to make us leave. So I told her I was way to hot and needed to go home too. It was the only way I could get her to agree to leave. So we decided no more outdoor concerts in the summer for us. Just too hot for her, even under the covered section. Nothing you can do to get away from a humid 101 degrees!!!

Decided to have our big Sunday breakfast with the family so we had some eggs, bacon and pancakes. Not exactly on my diet but not enough to do much damage. After those I kept carbs pretty low for the rest of the day. Having 2 days with some good carbs in them should help with the metabolism and the next day or two's workouts. I am looking pretty full right now and with only having carbs peri-workout I should burn through this in the next 2-3 days.

The plan for tonight is a Pull workout, will focus on Hypertrophy Via Mechanical & Metabolic Stress - Rep Ranges 8-10 reps @ RPE7 on Main Lift for grouping, Muscle Rounds on Secondary lift for grouping

I hear you man about the outside concerts. I went to a country concert (the wife wanted to go and I was like fine BUT I told her I go to this with you, YOU have to go see Scorpions and Megadeth with me when they come to town in Oct so that is a plus) and it was SO HOT

I could never do an outside concert again, it was brutal and we also were in the covered section

Hope this week goes well for you man!!!

 

[MrKleen73]

Sorry to hear about the concert. I didn't know it was outside. What the hell are you thinking going to an outside concert in Houston in the summer?
I'm too old to enjoy anything outside in the Houston summer heat and humidity. Heck Tulsa is bad enough, but Houston is about as bad as it gets.

Hope the wife is feeling better?

Yeah, it was not the best laid plan. She is doing better but it honestly wiped her out for the rest of the weekend. She stayed in bed all day Saturday. I stayed with her because I felt bad for her but yesterday was better.

 

[MrKleen73]

I hear you man about the outside concerts. I went to a country concert (the wife wanted to go and I was like fine BUT I told her I go to this with you, YOU have to go see Scorpions and Megadeth with me when they come to town in Oct so that is a plus) and it was SO HOT

I could never do an outside concert again, it was brutal and we also were in the covered section

Hope this week goes well for you man!!!

Oh Man Scorpions and Megadeath!!!! Fuq an A!!!!!

Yeah it was miserable. We used to go to a music festival called Bud Light Weenie Fest would have 5-6 big rock bands but it was always August and over 100 degrees. You can get lawn tickets to that for $9.45 because the station is 94.5 the buzz. However it is just entirely too hot!!!!

 

[Studhorse]

Yeah, it was not the best laid plan. She is doing better but it honestly wiped her out for the rest of the weekend. She stayed in bed all day Saturday. I stayed with her because I felt bad for her but yesterday was better.

Good to hear! your a good husband brother!

 

[MrKleen73]

Good to hear! your a good husband brother!

Thanks, she makes it easy, I adore her. We just watched movies in bed all day while she passed in and out. Ended up being pretty peaceful. Only time I got up was mid afternoon to do a few chores that needed to be done.

 

[thebigt]

Okay guys, not a ton to report here. I ate and drank too much at the concert, kind of like I knew I would. I was only 209 when I woke up the morning after which is pretty good considering what I ate and then the ridiculous amount of sugar in those yard-ritas. I did yard work Saturday for my activity and just rested up yesterday as I was feeling a bit run down. I can't lie, I am happy I started a bit early as poor Jo got so sick out there it was still 100 degrees at 9:30 and she was puking from the heat so we ended up leaving. I couldn't stand to see her miserable but trying to be a trooper because she didn't want to make us leave. So I told her I was way to hot and needed to go home too. It was the only way I could get her to agree to leave. So we decided no more outdoor concerts in the summer for us. Just too hot for her, even under the covered section. Nothing you can do to get away from a humid 101 degrees!!!

Decided to have our big Sunday breakfast with the family so we had some eggs, bacon and pancakes. Not exactly on my diet but not enough to do much damage. After those I kept carbs pretty low for the rest of the day. Having 2 days with some good carbs in them should help with the metabolism and the next day or two's workouts. I am looking pretty full right now and with only having carbs peri-workout I should burn through this in the next 2-3 days.

The plan for tonight is a Pull workout, will focus on Hypertrophy Via Mechanical & Metabolic Stress - Rep Ranges 8-10 reps @ RPE7 on Main Lift for grouping, Muscle Rounds on Secondary lift for grouping

you are a good man!!!

 

[MrKleen73]

you are a good man!!!

Coming from you that is a serious compliment!

Last night was a full body program. I did 6 work sets of everything listed. I worked up to RPE8 with descending reps as I went according to fatigue.

Hex Bar Dead Squats = 6 sets @ RPE8
Incline Bench Press = 6 sets @ RPE8
Pull ups x3 / Chin Ups x3 sets
Shoulder press x = 6 sets @ RPE8

OH Triceps Ext x 4 sets @ RPE8
Curls 4 straight sets @ RPE8 and one WTF set.

The WTF set is a little something I cooked up in my demented mind. This is to be the final set, rep until you hit an RPE9-10 IE one of the last possible reps with the weight. Contract at top position for 10 seconds, slowly lover 15 degrees, contract for 10 seconds, lower 15 degrees, isometric contraction 10 seconds, repeat this until all the way down until fully extended. Now flex the triceps to completely straighten the arm while squeezing the DB handle as hard as possible keeping tension. Hold this position for 30 seconds if you can and then do one more explosive rep and then put the weights down and whine about how the pump is so big you hurt. If you want to know why I named it the WTF set, try one and tell me if you aren't thinking WTF did I just do...

Here is another interesting thing. I have not dropped weight as of yet this week. I am still weighing in at 209, I am more vascular, and my shirts are definitely fitting tighter across the back, shoulder, and arms. I am assuming I must be regaining some of my lost size since my waist seems to be leaning out a little bit. Here comes the harder to tell stuff when the scale slows down and stuff just slowly starts to look different.

I actually prefer this compared to dropping a lot of size while leaning out, but wouldn't mind things moving a little faster. Just depends on how hard I want to push the fat loss.

 

[thebigt]

209 isn't all that heavy...in this case I think time really is on your side.

 

[MrKleen73]

I am more than likely not going to get a workout in tonight. I found a car that was just advertised at a dealer on the other side of town that is just what I have been looking for. It is a 2014 Ford Flex Limited w/Ecoboost, my warranty went out on my current Flex and I decided I wanted to upgrade to the Turbo models this time. I found one in excellent shape with moderate mileage for a couple grand less than usual with a clean carfax report.

So we are going out to test drive it and if I like it we are bringing it home! It is Black on Black with the multi-pane sun roof and all of the extra goodies like parking assist and whatnot. Only thing it doesn't have that I would have prefered were 20 inch black rims. However I can't tell if what is on there is painted or polished aluminum, but they are 20 inch. If painted, I know I can get them dipped or painted black later for a very reasonable price.

 

[thebigt]

need a pic.

 

[MrKleen73]

209 isn't all that heavy...in this case I think time really is on your side.

Agreed, I would rather lean out right around 205-210-ish if I can. That is my typical in shape weight. Basically I just fill out while getting tighter. We shall see how it all works out. I was expecting the weight to stagnate for a bit while my body recomped though. So this is no surprise but instead right on track with reasonable expectations.

 

[thebigt]

Agreed, I would rather lean out right around 205-210-ish if I can. That is my typical in shape weight. Basically I just fill out while getting tighter. We shall see how it all works out. I was expecting the weight to stagnate for a bit while my body recomped though. So this is no surprise but instead right on track with reasonable expectations.

yeah, I aint a real patient kind of guy either, lol.

 

[MrKleen73]

need a pic.

Here you go, as you can tell the wheels look like they may be painted or polished it is hard to tell because it has the tire shine spray on it from what I can tell.

 

[hairygrandpa]

Yep, rims need to be black!
Manly car! Nice!

 

[Studhorse]

I am more than likely not going to get a workout in tonight. I found a car that was just advertised at a dealer on the other side of town that is just what I have been looking for. It is a 2014 Ford Flex Limited w/Ecoboost, my warranty went out on my current Flex and I decided I wanted to upgrade to the Turbo models this time. I found one in excellent shape with moderate mileage for a couple grand less than usual with a clean carfax report.

So we are going out to test drive it and if I like it we are bringing it home! It is Black on Black with the multi-pane sun roof and all of the extra goodies like parking assist and whatnot. Only thing it doesn't have that I would have prefered were 20 inch black rims. However I can't tell if what is on there is painted or polished aluminum, but they are 20 inch. If painted, I know I can get them dipped or painted black later for a very reasonable price.

If you buy it post a pic!
sorry I'm a little late. i now see the pic.

 

[Studhorse]

Here you go, as you can tell the wheels look like they may be painted or polished it is hard to tell because it has the tire shine spray on it from what I can tell.

View attachment 152175
View attachment 152176
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You can black the rims yourself. I have done it.
Advice is wait till its not so hot out the the paint doesn't dry in the air.

Clean them really well, scuff up the clear coat and use primer,(they say no primer) the paint started coming off my first car in about 3 years. the car I have now, except for a few paint chips (That you cant see) because I used black primer. then paint them with rim paint.
I just took mine off and masked and papered the rubber. no need to remove the tires.
Make sure you get the tire shine off the rubber or the tape wont stick.

 

[Hyde]

I'm enjoying this log - nice new ride!

 

[Tank999]

Awesome truck
- now I know what I've been missing!
And I'm thinking of getting a Smart Car! Lol
Enjoy!

 

[kenpoengineer]

Truck fits you - big, strong and evil looking.

 

[MrKleen73]

Yep, rims need to be black!
Manly car! Nice!

Thanks!!! I agree!

You can black the rims yourself. I have done it.
Advice is wait till its not so hot out the the paint doesn't dry in the air.

Clean them really well, scuff up the clear coat and use primer,(they say no primer) the paint started coming off my first car in about 3 years. the car I have now, except for a few paint chips (That you cant see) because I used black primer. then paint them with rim paint.
I just took mine off and masked and papered the rubber. no need to remove the tires.
Make sure you get the tire shine off the rubber or the tape wont stick.

I am actually going to Dip them so I can return them to OG standard whenever I go to trade it in. Original equipment brings better value when reselling or trading in.

I'm enjoying this log - nice new ride!

Thanks!!!

Awesome truck
- now I know what I've been missing!
And I'm thinking of getting a Smart Car! Lol
Enjoy!

Oh Man, big guy in a smart car huh... I would drive one if it were quick enough. I like go carts.

Truck fits you - big, strong and evil looking.

Thanks!!!

I picked it up last night and I love it. Plenty fast, and an amazing ride. All the bells and whistles, just a nice ride!!!!

 

[Tank999]

Truth is, I looove me a big vehicle - till I gotta find parking! Lol

 

[ManimalPatB]

Nice looking truck man!!!!!

 

[Studhorse]

"I am actually going to Dip them so I can return them to OG standard whenever I go to trade it in. Original equipment brings better value when reselling or trading in."
Now that will look the best! I though someone said you were going to black it out. my bad.

 

[thebigt]

congratulations!!!:clap2:

 

[MrKleen73]

Update Post and Mini Review

Truth is, I looove me a big vehicle - till I gotta find parking! Lol

This one is actually pretty easy to park, it has all the parking aids well other than Self Parking. With the reverse camera though it makes it so easy to park and it warns if you are getting to close to anything on the sides too.

Nice looking truck man!!!!!

Thanks! I have loved the Flex since it came out. This is my 2nd one the first was a Limited but not the EcoBoost. Man I am loving the EcoBoost!

"I am actually going to Dip them so I can return them to OG standard whenever I go to trade it in. Original equipment brings better value when reselling or trading in."
Now that will look the best! I though someone said you were going to black it out. my bad.

I may end up dipping some of the chrome work on it though. It has the handled and trim between then lower and upper half of the body is chromed out and I may dip them as well. However right now I only plan on doing the wheels to see how I like it. If I hate it I just pull the dip off. No big deal.

congratulations!!!:clap2:

Thanks T!!!

Okay guys it is update time but first I am going to talk a bit about my fun session yesterday. I did not really keep a lot of track of things, I just decided to have fun!

I decided I needed a new Pre-Workout so I got a tub of Mesomorph - Tutti Frutti flavor - I love the flavor of this, tastes just like juicy fruit gum or something... Was ready to kill it when I got to the gym so kill it I did!!!!
Flat Bench w/ Slingshot - slight pause in bottom of every rep - Rest @60 - 135x10, 155x10, 175x10, 185x10, 205x10, 225x8, 245x6, 265x4 - just worked this up to a nice RPE8 after getting thoroughly warmed up. Shoulder felt pretty good with the slingshot on. I think I am going to be able to start pushing a bit more weight with it on. It just helps stabilize the joint so much on the negative portion which is where I am feeling it bother me when I am not wearing it. Either way, I am VERY HAPPY with how this went.

HS Incline Chest press - 2 sets performed until first partial ROM Rep 2 plates @ 30 seconds rest
HS Decline Chest Press - 2 sets performed until first partial ROM Rep 2 plates @ 30 seconds rest
Neutral Grip Chest Press Machine - 3 sets performed into partial ROM Reps @ 30 seconds rest
DB Shoulder Press x4 sets @ 60 seconds RPE 8 - 45xRPE8, 55xRPE8, 55xRPE8, 55xRPE9!
Plate Loaded Shoulder Press Machine - 3 sets performed into partial ROM Reps @ 30 seconds rest
Cable Machine Shoulder Press - 3 sets performed into partial ROM Reps @ 30 seconds rest
Straight Arm Pec Dec - 4 sets performed into partial ROM Reps @ 30 seconds rest
Dip Machine - 4 sets RPE8@ 60 seconds rest
Side Raise machine - 4 sets performed into partial ROM Reps @ 30 seconds rest
DB Side Raises 35x 2 sets @30 seconds RPE8&9
DB Heavy Partial Side Raises - 45x 3 sets performed into partial ROM Reps @ 30 seconds rest
Rear Delt Destroyer Set45>22.5>12.5

So a little over 40 sets in total here, just a lot of fun and hard, fast paced work. I had a really nice pump when it was all said and done.

Okay, enough of that, lets get into the update portion here. Last week I had mentioned my bodyweight seemed to be plateauing a bit. I had gon back up to 209, but felt just as lean. Well by this Saturday I had dropped back down to 207 and to me I look noticeably leaner than my last weigh in at 207. Here are some pics of me first thing in the AM Saturday before any food, water, or any other type of intake or action.

Mini-Review - Thus far I have really enjoyed this product, as I mentioned multiple times the appetite suppression from this is exceptional. As far as energy goes, it kicks in nicely and you get a nice rushing feeling initially but it is not uncomfortable in the least. I actually enjoy how I feel on this diet pill and that makes a huge bonus as far as the user experience goes. The thermogenic effect on this is on par with most good diet pills. I would not put it in the heavy hitters in this area, but definitely sufficient to do what you are hoping for. I think the big strength on this one is how you feel on it, and how well it curbs the appetite. If you are a person who has a hard time restricting calories then Lipodrene Elite is going to give you exactly what you need to be able to stay in that deficit.

 

[Studhorse]

Lookin good brother!!!!

 

[MrKleen73]

Tonight was a great lift. My daughter came out and did so.e squats leg press and then super setted farmers carries and 30 seconds of flutter kicks for 5 rounds. I did back and biceps.

Wide grip pull downs with separate scapula retraction and pull sections. 90x 20 110x20 130x15
Ring pull ups 6 6 5 5 5
Pull ups in rack 8 6 5 4 3
Chin ups in rack 6 5 3 3 3 the final set I did a 30 second negative focusing on the biceps and then jumped up and did another one but with 3 10 second isometric contraction s at different angles.

Barbell curls @60 seconds - 85x10 95x10 105x7 115x6 120x5 - I sure was happy about this performance. I really havent pushed the biceps at all for a couple years but was able to keep these reps clean.
45x max reps x 4 sets @30 seconds rest.

French curl/ bar curls superset with Overhead triceps extensions 3 rounds of max reps with 45lbs.

Band pullaparts 3 x max reps with green band.

 

[kenpoengineer]

Great lifting Chris. Inspirational brother.

 

[MrKleen73]

Great lifting Chris. Inspirational brother.

Thanks Mark! It was a lot of fun! I am enjoying going in with the mindset of just doing some work and pushing myself until I feel I am done or should be. I am going to keep things progressive by always trying to push the weight or volume up on the main lifts.

I keep trying to come up with a workout that integrates my daughters plan with mine. She is hesitantly agreeing that she will get up and go to the gym with me in the mornings. I mentioned how cool it is to get home and have nothing left to do but stuff around the house or even just relaxing. Plus she is still a little uncomfortable in the gym especially when there are a lot of people there. So me telling her there are a lot less people in the morning helped quite a bit.

Right now for her we are just focusing on the Big 3, if I can get her lifting 3 times a week doing the Big 3 with some accessories, or just carries and sled work she will make some great progress!!!!

 

[Studhorse]

Tonight was a great lift. My daughter came out and did so.e squats leg press and then super setted farmers carries and 30 seconds of flutter kicks for 5 rounds. I did back and biceps.

Wide grip pull downs with separate scapula retraction and pull sections. 90x 20 110x20 130x15
Ring pull ups 6 6 5 5 5
Pull ups in rack 8 6 5 4 3
Chin ups in rack 6 5 3 3 3 the final set I did a 30 second negative focusing on the biceps and then jumped up and did another one but with 3 10 second isometric contraction s at different angles.

Barbell curls @60 seconds - 85x10 95x10 105x7 115x6 120x5 - I sure was happy about this performance. I really havent pushed the biceps at all for a couple years but was able to keep these reps clean.
45x max reps x 4 sets @30 seconds rest.

French curl/ bar curls superset with Overhead triceps extensions 3 rounds of max reps with 45lbs.

Band pullaparts 3 x max reps with green band.

Nice work ! Glad to hear the daughter got out there with you.

 

[MrKleen73]

Nice work ! Glad to hear the daughter got out there with you.

Thanks, she is kind of going in and out on the interest for it but has been getting more interested.

 

[Studhorse]

Thanks, she is kind of going in and out on the interest for it but has been getting more interested.

Its just nice to have her out there with you.
I got lucky, at 14 my daughter realized being 5" tall and 120lbs. she needed to outwork everyone if she wants to compete against the best in her travel softball. Wish I would of had her work ethic at that age. plus the good lord blessed her with speed!

 

[MrKleen73]

Its just nice to have her out there with you.
I got lucky, at 14 my daughter realized being 5" tall and 120lbs. she needed to outwork everyone if she wants to compete against the best in her travel softball. Wish I would of had her work ethic at that age. plus the good lord blessed her with speed!

Yeah, my daughter is also very quick. She likes to bang when she spars, I keep trying to get her interested in MMA training. She said she would like it but would feellike she was betraying the school she got her black belt from. I keep trying to tell her life is about personal advancement and she can not hold herself back out of loyalty to a business. However she plans o staying there untils she is 16 so she can work there as an Instructor. She is already teaching classes.

 

[MrKleen73]

Good Morning, so last night was a simple blood flow type of workout. I got home and originally planned on doing some leg work but when I reached back into my car to grab my bag a muscle tightened up across the outside of my hip, and it did not feel good at all. After that the muscle wouldn't relax so it felt like I was in a deep stretch but only in that small muscle. So I warmed up hoping it would loosen up more. Once I realized it wasn't going to let go I just decided to do a quick blood flow session for my shoulders, triceps and biceps.

I did 5 sets with 20lb DB's x SubMax reps 2-3 in tank -20-30 rep range, no rest between movements or rounds...
DB Side Raises xSM
French Curl Bar Curls xSM
OH DB Triceps Ext xSM

5 sets x SubMax Reps 2-3 left in tank - 20-30 rep range, no rest between movements or rounds
Plate Curls - x SM
Rear Delt Raise xSM
Rope Triceps Extensions xSM

I went back in the house pumped to the gills and ready for some food. For dinner I had 1lb bone in Strip Steak, 1 cup prepared macaroni and cheese and a can of spinach. I decided to go higher fat and lower carb on this one due to not lifting legs. Otherwise I would have had some lower fat option carbs. I woke up looking tighter this morning too. So all in all very happy. Also happy with the frequency that I have managed to keep up.

Tonight the plan is to get back out there and do some SQUATZ!!!!! Trinity is coming out too and will be working on her bench press tonight. So it is perfect for me to load up the SSB on the other side of the garage then we can do I go, you go type sets. I may very likely just focus on squats for this workout and then do some accessory leg work later this week. We shall see. Other than squats I don't have tons of options at the house. My Leg Press only goes to 440, and I have no leg curl apparatus. Not a good one anyway. Leg Extensions feel a bit on on the machine I have but I use it. So maybe some sled work at the end dragging both forward and backwards would be a nice finisher.

Trinity will more than likely stop her workout about 30-45 minutes in which is fine. She gets a lot of PT at Karate Camp every day, and is also on the Dance Team so she has to practice as well. I have basically just been having her do the main lift then some GPP type stuff. No reason to beat her down with the other lifts right now. I want her to enjoy it and then want to do more. Not start out with too much and end up disliking it.

 

[ManimalPatB]

Sled work sounds like a good plan. I might, a STRONG MIGHT, do something similar tonight for legs

BUT I probably won't haha

Good stuff going on man

 

[MrKleen73]

Sled work sounds like a good plan. I might, a STRONG MIGHT, do something similar tonight for legs

BUT I probably won't haha

Good stuff going on man

Haha, just do it!!! I have a Titan Sled similar to a prowler, and a couple of homemade tire sleds I use. It's amazing how hard the Titan is to push even with nothing on it since I don't have smooth concrete surface to push it on. The grainy side walk concrete does't allow it to slide much at all!

 

[kenpoengineer]

Father/daughter picture! Need to capture this moment in time!