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KLEEN - STRONG BODY STRONG MIND!

Upper Body Pump Day - Pick a weight you should be able to get around 15-20 reps and do 15-30 reps including partials on final set.

Hoist Lat Pull Downs 145x15, 165x16+9p
Nautilus Vertical Row 75kg x15, 80x15+5p
Occluded Lat Stretches

Hoist Decline Press 55px x20, 90ps x 20+11p
Nautilus Pec Fly 50kgx15, 70kg x 15+4p
Occluded Pec Stretches

Delt Raises 35kg x30, 50kg x20+10p
Rear Delt Fly - 45kg x20, 50kg x10+5p
Occluded Delt Stretches

Triceps Ext 30kg x20, 40kgx10+5p
DB OH Extension - 50 x burn out, did not count...
Occluded Triceps Stretches

Incline DB Curls 17.5x25, 17.5x16+9 hammer curls
Occluded Biceps Stretch

I was looking large and in charge when this was all said and done. I was definitely nice and pumped up!

Trinity had a good workout too. She is having some issues with her hip and a shoulder is bothering her. I may end up taking her to my ART guy to see if he can get her sorted out. She is pretty tough so I know she could handle the pain.

I decided to go with the pump day for the day and was really hoping to squeeze legs in too in order to make up for the missed day. I may go back in later today, or just do a little more leg volume in the next 2 workouts.
 
I have at least one pump day per week. Very beneficial for recovery and growths.
 
hairygrandpa said:
I have at least one pump day per week. Very beneficial for recovery and growths.
Click to expand...

I agree, I am about to revamp my training with some of my favorite things and maybe not quite so much frequency... 5-6 days of lifting a week is pushing these elbows a little bit. The other modification will be a little GGP / Athletic conditioning added in. I might pull out my old Kleen Machine Full body workout and tweak it a bit for what I have in mind. As much fun as going in and doing my own thing is I need some sort of plan to follow along that allows me to track increases.

Oh by the way, my body is starting to make the turn from softer and more relaxed looking to fuller and more defined. I feel like in 2 weeks we should really be able to see some differences. I am not going to go crazy posting progress pics until I make a significant enough change that it is obvious to anyone comparing the pictures. So we can probably expect to see some real progress pics again in about 2 weeks. Maybe some new size since I fully intend to eat over the Thanksgiving holiday. At least 1 day of eating whatever I want, then possibly another day or two of slightly more relaxed eating. :)
 
Looking Swole Chris! Waist is noticeably smaller making the V shape more pronounced. Beast workouts too!
 
kenpoengineer said:
Looking Swole Chris! Waist is noticeably smaller making the V shape more pronounced. Beast workouts too!
Click to expand...

Thanks Mark!!!

I took the morning off today. I may end up training legs tonight but I slept wrong and my hips/lower back were aching this morning. Since I hit upper twice in a row I wasn't going to go in for another upper today so I figured it was best to rest. I am planning to rearrange training a bit anyway so hopefully I can just make it play right into whatever framework I set up. Trying to decide if I want to go for a 2 on 1 off, 3 on 1 off, or a bit of a mix. I know I want to keep frequency relatively high though.

As soon as I set up the framework I will post the split up in here.
 
Okay guys, I have a bit of a frame work I am going to be following with training now. I will post the basic outline in here shortly. Hopefully the day is as leisurely paced as I am expecting.

First I will update my workout from yesterday. It was a fun one, and offered me a little bit of info on how I want to arrange the split I am working on.

Day 1 Squat & Bench Mechanical Overload

LISS X 5 minutes

Hip Resetting Exercises for SI Pain

Squats- Testing lower back to see how it is feeling... - 135x12, 185x10 stopped - could feel a little tension in lower back decided to hold of on going heavier. Will keep testing regularly.

Hoist Leg Press - Low Foot Placement - Tempo 2-1-1-0 , 6p x 6, 8p x6, 12p x6, 14p x6, 16p x6, 18p x 6 - had to press on thighs to get last one locked out... I am being VERY careful with these. Putting the stress on the muscle and not the joints or lower back... I was planning on 5-6 potentiating sets but will be dropping that too 4-5 as I do not need that many sets to get to failure or hit my intensity.

Hoist leg Press - High & Wide Foot Placement - Tempo 4-1-2-0 12p x8, 10p x10, 10p x8, 8p x8 - Hit the wall pretty quickly on these. Will only plan for 2 intense sets here going forward one being and RPE9 and the other being to failure....

Adductors - 3 heavy work sets 6-12 reps final set 170lbs...

Occluded Stretches for Quads, Hamstrings, and Adductors

DB Flat Bench Press - Tempo 2-0-1-0, 45x6, 55x6, 70x6, 80x6, 90x6, 100x6 - Barely got 6 on 100x6 decided to call that failure as another set was not warranted nor did I have time.... Slower tempo on negative portion here was simply to keep control of my shoulders while lowering the weights. I used to be able to rep out pretty good with DB's so we shall see how things go as my shoulders and CNS adjust to using them again.

Incline DB Fly @30 degrees - Tempo 4-1-1-0 45x10, 45x9, 45x8, 40x8

Blood Flow Work - 100-200 non stop reps going from full ROM into Partials and Pulses...
Impact Shoulder Raise for Medial & Rear Delt - 30kg x AMRAP down into pulses for 60-90 seconds of TUT
Impact Preacher Biceps Curl - 20kg x AMRAP down into pulses for 60-90 seconds TUT

I looked like a beast by the end of this one. Large and In charge!!!!


So the split going forward will be along these lines. Everything is not written in stone, and can be changed due to circumstance or situation. However this serves as the training outline for the next little while. Blood Flow and Conditioning are considered Optional at this time. Blood Flow work can also be put off on to rest days.

Anywhere you see +OS this means Followed by Occluded Stretches

Day 1 - Mechanical Overload & Mechanical Stressors - Squat & Bench Movements
Squat - Strength Focus 4-5 Potentiating sets @6 reps
Thigh Compound Movement - Mechanical Hypertrophy 2 sets of 8-12 failing on 2nd set, slow tempo
Adductors 3 x 6-12 + OS for thighs

Horizontal Press - Strength Focus 4-5 Potentiating sets @6 reps
Chest - Mechanical Hypertrophy 2 sets of 8-12, failing on 2nd set, slow tempo + OS

Blood Flow work - Biceps & Medial Delts
_________________________________________________

Day 2 - Upper Body Pump & Metabolic focus - can vary tempo or ROM to extend TUT
Compounds Set 1 = 15-25 reps @ RPE 8, Set 2 Pump set into partials or 5’s into the hole.
Isolation Set 1 = 15-25 reps @ RPE9, Set 2 Pump Set into Partials or 5’s into the hole.

SS1 compounds - Horizontal Push, and Pull
SS2 Isolation - Chest & Back + OS

Compound Shoulder Movement

SS3 = Isolation - Medial Delts & Traps
Rear Delt Destroyer + OS

Triceps Isolation + OS
__________________________________________________

Day 3 Rest or Mobility or GPP or possibly Blood Flow Work if not done day before...
__________________________________________________

Day 4 - Dead Lift and Pull up Movements - Mechanical hybrid
Dead Lifts - Strength Focus 4-5 Potentiating sets @6 reps
Posterior Chain Compound Movement - Mechanical Hypertrophy 2 sets of 8-12 failing on 2nd set, slow tempo + OS

Pull / Chin Ups - Strength Focus 4-5 Potentiating sets @6 reps
Vertical Pull Compound Movement - Mechanical Hypertrophy 2 sets of 8-12 failing on 2nd set, slow tempo + OS

Abdominal Flexion 3x 6-12

Blood Flow Work Triceps & Rear Delts
__________________________________________________

Day 5 - Lower Pump & Metabolic focus - can vary tempo or ROM to extend TUT
Compounds Set 1 = 15-25 reps @ RPE 8, Set 2 Pump set into partials or 5’s into the hole.
Isolation Set 1 = 15-25 reps @ RPE9, Set 2 Pump Set into Partials - or 5’s into the hole.

SS1 = Quad Compound / Hamstring Isolation
SS2 = Quad Isolation / Hamsting Compound + Occluded Stretches

SS3 = Adductors & Abductors + OS

SS4 calf & tibialis raises + OS
____________________________________________________

Day 6 - Rest or Mobility or GPP or possible Blood Flow Work

_____________________________________________________

Day 7 Muscle Round Upper Body minus Biceps & Forearms
Back Width, Back Thickness + Occluded Stretches
Chest + OS
Shoulder Pressing, Shoulder Pulling + OS
Triceps + OS
Abs
____________________________________________________

Day 8 Muscle Round - Lower Body & Biceps + Forearms
Thigh, Quad, Hamstring + OS
Adductor + OS
Calf + OS
Biceps, Forearms + OS
________________________________________________________

Day 9 - OFF!!!!!! REST and Repeat!
 
MrKleen73 said:
Okay guys, I have a bit of a frame work I am going to be following with training now. I will post the basic outline in here shortly. Hopefully the day is as leisurely paced as I am expecting.

First I will update my workout from yesterday. It was a fun one, and offered me a little bit of info on how I want to arrange the split I am working on.

Day 1 Squat & Bench Mechanical Overload

LISS X 5 minutes

Hip Resetting Exercises for SI Pain

Squats- Testing lower back to see how it is feeling... - 135x12, 185x10 stopped - could feel a little tension in lower back decided to hold of on going heavier. Will keep testing regularly.

Hoist Leg Press - Low Foot Placement - Tempo 2-1-1-0 , 6p x 6, 8p x6, 12p x6, 14p x6, 16p x6, 18p x 6 - had to press on thighs to get last one locked out... I am being VERY careful with these. Putting the stress on the muscle and not the joints or lower back... I was planning on 5-6 potentiating sets but will be dropping that too 4-5 as I do not need that many sets to get to failure or hit my intensity.

Hoist leg Press - High & Wide Foot Placement - Tempo 4-1-2-0 12p x8, 10p x10, 10p x8, 8p x8 - Hit the wall pretty quickly on these. Will only plan for 2 intense sets here going forward one being and RPE9 and the other being to failure....

Adductors - 3 heavy work sets 6-12 reps final set 170lbs...

Occluded Stretches for Quads, Hamstrings, and Adductors

DB Flat Bench Press - Tempo 2-0-1-0, 45x6, 55x6, 70x6, 80x6, 90x6, 100x6 - Barely got 6 on 100x6 decided to call that failure as another set was not warranted nor did I have time.... Slower tempo on negative portion here was simply to keep control of my shoulders while lowering the weights. I used to be able to rep out pretty good with DB's so we shall see how things go as my shoulders and CNS adjust to using them again.

Incline DB Fly @30 degrees - Tempo 4-1-1-0 45x10, 45x9, 45x8, 40x8

Blood Flow Work - 100-200 non stop reps going from full ROM into Partials and Pulses...
Impact Shoulder Raise for Medial & Rear Delt - 30kg x AMRAP down into pulses for 60-90 seconds of TUT
Impact Preacher Biceps Curl - 20kg x AMRAP down into pulses for 60-90 seconds TUT

I looked like a beast by the end of this one. Large and In charge!!!!


So the split going forward will be along these lines. Everything is not written in stone, and can be changed due to circumstance or situation. However this serves as the training outline for the next little while. Blood Flow and Conditioning are considered Optional at this time. Blood Flow work can also be put off on to rest days.

Anywhere you see +OS this means Followed by Occluded Stretches

Day 1 - Mechanical Overload & Mechanical Stressors - Squat & Bench Movements
Squat - Strength Focus 4-5 Potentiating sets @6 reps
Thigh Compound Movement - Mechanical Hypertrophy 2 sets of 8-12 failing on 2nd set, slow tempo
Adductors 3 x 6-12 + OS for thighs

Horizontal Press - Strength Focus 4-5 Potentiating sets @6 reps
Chest - Mechanical Hypertrophy 2 sets of 8-12, failing on 2nd set, slow tempo + OS

Blood Flow work - Biceps & Medial Delts
_________________________________________________

Day 2 - Upper Body Pump & Metabolic focus - can vary tempo or ROM to extend TUT
Compounds Set 1 = 15-25 reps @ RPE 8, Set 2 Pump set into partials or 5’s into the hole.
Isolation Set 1 = 15-25 reps @ RPE9, Set 2 Pump Set into Partials or 5’s into the hole.

SS1 compounds - Horizontal Push, and Pull
SS2 Isolation - Chest & Back + OS

Compound Shoulder Movement

SS3 = Isolation - Medial Delts & Traps
Rear Delt Destroyer + OS

Triceps Isolation + OS
__________________________________________________

Day 3 Rest or Mobility or GPP or possibly Blood Flow Work if not done day before...
__________________________________________________

Day 4 - Dead Lift and Pull up Movements - Mechanical hybrid
Dead Lifts - Strength Focus 4-5 Potentiating sets @6 reps
Posterior Chain Compound Movement - Mechanical Hypertrophy 2 sets of 8-12 failing on 2nd set, slow tempo + OS

Pull / Chin Ups - Strength Focus 4-5 Potentiating sets @6 reps
Vertical Pull Compound Movement - Mechanical Hypertrophy 2 sets of 8-12 failing on 2nd set, slow tempo + OS

Abdominal Flexion 3x 6-12

Blood Flow Work Triceps & Rear Delts
__________________________________________________

Day 5 - Lower Pump & Metabolic focus - can vary tempo or ROM to extend TUT
Compounds Set 1 = 15-25 reps @ RPE 8, Set 2 Pump set into partials or 5’s into the hole.
Isolation Set 1 = 15-25 reps @ RPE9, Set 2 Pump Set into Partials - or 5’s into the hole.

SS1 = Quad Compound / Hamstring Isolation
SS2 = Quad Isolation / Hamsting Compound + Occluded Stretches

SS3 = Adductors & Abductors + OS

SS4 calf & tibialis raises + OS
____________________________________________________

Day 6 - Rest or Mobility or GPP or possible Blood Flow Work

_____________________________________________________

Day 7 Muscle Round Upper Body minus Biceps & Forearms
Back Width, Back Thickness + Occluded Stretches
Chest + OS
Shoulder Pressing, Shoulder Pulling + OS
Triceps + OS
Abs
____________________________________________________

Day 8 Muscle Round - Lower Body & Biceps + Forearms
Thigh, Quad, Hamstring + OS
Adductor + OS
Calf + OS
Biceps, Forearms + OS
________________________________________________________

Day 9 - OFF!!!!!! REST and Repeat!
Click to expand...

Ok, I thought I was in on this hizzle, but apparently I've not been getting updates in forever. Now, I have to figure out what this workout means...my god.
 
HIT4ME said:
Ok, I thought I was in on this hizzle, but apparently I've not been getting updates in forever. Now, I have to figure out what this workout means...my god.
Click to expand...
HIT4ME this is the generalized breakdown...

Heavy compounds Day 1 and 4 focusing on load with 2 points of failure for each body part
Pump days on Day 2 and 5 - focusing on pump from many angles with 2nd set ending in partials (beyond full ROM failure)
Muscle Rounds on Days 7 & 8 which are basically just Upper body and Lower body Cluster Sets.

Basically it touches on all 3 factors that drive hypertrophy each cycle.

The occluded stretching is stretching that also supplies a training stimulus as well as creating metabolic damage via occlusion. AKA you stretch the muscle deeply then do an isometric flex against the stretch without moving to further occlude the muscle. It is done after every grouping for a movement or body part has been completed.
 
hairygrandpa said:
MrKleen73 really likes planning his workouts.

Damn!
Click to expand...

I do, this is quite similar to what I was doing but adding in an additional day of rest every 2 days.

Previously I was doing this.
Day 1 Upper Load, Day 2 Lower Pump, Day 3 Upper Pump, Day 4 Lower Load, Day 5 Upper Muscle Round, Day 6 Lower Muscle Round, Day 7 rest

I just broke up some of the focus into more movement specific days for the load days. This way lends itself better to me wanting to keep deadlifts and Squats in the same week while not hindering each others progress.

So more of a:
Day1 Push Load, Day 2 Upper Pump, Day 3 Off, Day 4 Pull Load, Day 5 Lower body Pump, Day 6 Off, Day 7 Upper Body MR, Day 8 Lower body MR- Day 9 OFF!!!!

Gives me more rest while still having plenty frequency. I think my joints will hold up nicely to this!!!!

Plus being able to select my exercises based on compound, or isolation movements for that body part still allows me a lot of variety within the split instead of being nailed down to specific movements.
 
hairygrandpa said:
MrKleen73 really likes planning his workouts.

Damn!
Click to expand...

The SUMMARY was 3 paragraphs and then he had to come back and add more.

Many people on here don't spend enough time planning their workouts, don't use a logical and thought out approach, and work hard with no progress.

There are probably thousands of guys like that who come to this board.
MrKleen73 makes up for all of them just by himself. Geez.

But...still...I am still figuring it all out. I can't wait to see it I'm practice.
 
HIT4ME said:
The SUMMARY was 3 paragraphs and then he had to come back and add more.

Many people on here don't spend enough time planning their workouts, don't use a logical and thought out approach, and work hard with no progress.

There are probably thousands of guys like that who come to this board.
MrKleen73 makes up for all of them just by himself. Geez.

But...still...I am still figuring it all out. I can't wait to see it I'm practice.
Click to expand...

No doubt, MrKleen73 knows what he is doing. Many ways lead to Rome though.
I make progress with no plan at all, besides knowing what parts I missed the days before, that need to be trained.
With a thorough plan, on the other hand, I could maximize my gains -but I prefer the creativity and freedom of choice.
 
HIT4ME said:
The SUMMARY was 3 paragraphs and then he had to come back and add more.

Many people on here don't spend enough time planning their workouts, don't use a logical and thought out approach, and work hard with no progress.

There are probably thousands of guys like that who come to this board.
MrKleen73 makes up for all of them just by himself. Geez.

But...still...I am still figuring it all out. I can't wait to see it I'm practice.
Click to expand...
No doubt and yeah I can get pretty detailed with my training. I also get overzealous sometimes. This one is actually paired down and has less sets and volume each day than originally. I had to test and see what was going to work on paper, and what is going to work in practice in my gym with my timing constraints.

hairygrandpa said:
No doubt, MrKleen73 knows what he is doing. Many ways lead to Rome though.
I make progress with no plan at all, besides knowing what parts I missed the days before, that need to be trained.
With a thorough plan, on the other hand, I could maximize my gains -but I prefer the creativity and freedom of choice.
Click to expand...

Oh absolutely, and I would probably be following a much more wing it approach if I weren't working on some specific goals. As you know I love and thrive on the a little bit of everything methods or chaos training. I also tend to do a little to much of my favorite things or push weak parts too hard sometimes causing overuse injuries when I do that. I think this particular set up allows me the best of both worlds in that aspect. I go in each day knowing the areas of the body I need to work that day, and the intent of the workout, AKA Load, Pump, or Muscle Rounds, but the exercises can change from workout to workout. Especially the secondary, Pump work, and Muscle Round exercises. Those are changed constantly to vary the angles and stimulation to the muscles. You are doing a damn fine job on your training and your progress shows it.

However setting up programs is like a puzzle to me. Something I get to look at and solve. Creating it is part of the fun for me! :)

Okay so on to the workout.

Upper Body Pump Training
Rest was 30-60 seconds between rounds of the superset and no rest between exercises.
Tempo was slower and adjusted to stay within the rep ranges if estimated weight was too light.
Warm Up 5 min - LISS + 5 minutes free movement

SS1
Hoist Lat Pull Down - 155x25, 180x11+6 partials
Hoist Pec Fly - 120x25, 150x16 +5 partials

SS2
Hoist Chest Press 180x18, 180x15+2 partials
Straight Arm Lat Pull Downs 65x20, 55x15 +4 partials

Occluded Chest and Lat Stretches

SS3
Wide Grips Smith Shoulder Press 90x15, 70x17 +6 partials
Wide Grip Smith Upright Row - 90x12, 70x14 +5 partials

SS4
Impact Side Raise 35kg x15, 35kg 15 + 4 partials
Impact Rear Delt Fly - 80x20, 80x18 + 5 partials
Occluded Shoulder Stretches

Triceps Rope Extensions 60x14, 50x15 +5 partials
Occluded Triceps Stretches

Hanging Leg Raises 2 x 15 - man I REALLY liked this one. It had inflated inner tube like rubber material where the pads normally are and they were just big air bubbles instead of foam. They were so much more comfortable and formed not only to your elbows but allow your back to arch around the back support a bit for further extension.
 
Looking great Chris! Can’t really tell you’ve trimmed down a lot! Incredible workouts as always too!
 
love2liftkat said:
Looking great Chris! Can’t really tell you’ve trimmed down a lot! Incredible workouts as always too!
Click to expand...

Thanks, things are going pretty well right now. I am getting pretty comfortable in my skin as far as composition goes. Soon I will grow right through the softer stage. I know weight was up 3 lbs this last week so we shall see what is happening. I feel like I am recomping with a side of growth right now and I will take that all day and night at this point.
 
love2liftkat said:
Looking great Chris! Can’t really tell you’ve trimmed down a lot! Incredible workouts as always too!
Click to expand...

Agree with CyberKat, you look great. Only thing I would change is move away from that wall of pictures. That one picture makes it look like you have a Mohawk. Lol
 
kenpoengineer said:
Agree with CyberKat, you look great. Only thing I would change is move away from that wall of pictures. That one picture makes it look like you have a Mohawk. Lol
Click to expand...

Ha, I had to go back and look. Funny that little twisty thing that is stuck to the wall was a snowflake or star or something my daughter made for me out of these little kind of sticky wax like sticks. She did that at least 8 years ago and told me to put it on the wall and it has stuck there ever since! Memories!!!!

I opted out of going to the gym today, I didn't feel like getting up at 3:45 AM to workout then driving to Dallas tonight after work. That would make for a very long day. Tomorrow I will get in some sort of workout whether it is upstairs in my cousins house, or actually at a gym.

My extremities continue to lean out more and more while also filling in. My thighs are feeling more full, and all of the recent adductor work is starting to pay off. When my legs were a few inches bigger my adductors were pretty big. My legs kind of swung around them. Already I don't have ANY hair on my inner thigh where my adductors are. When standing normally they are touching more than halfway down my thighs. I think that they may swell up again.

As far as upper body goes, my chest, shoulder and arms are leaning and filling in as well also. Even more physically pleasing to me is that the fat on my chest is getting less so my nipples are less visible through my shirt. Soon most of the point of them will kind of tuck under and only really be visible if my shirt is off.

I just got the new iPhone X, it is pretty damn nice. I was kind of an Android guy but got tired of some of the stuff with them and went for a change. My iPhone from work holds a charge so much better than my S7 I decided to make the jump for that alone... Best thing which is really not super techie is that it is small in your hand but the screen is still plenty big enough with it not having a bezel. It fits in my hand SO MUCH BETTER than the S7 Edge. That was huge for me because I don't have big hands and don't like to always have to use 2 hands to operate my phone. In the end I don't really care otherwise no way I am getting a bad phone from either Samsung or Apple.

Oh yeah, something else I am very excited about. Thanks to dsade and HIT4ME and their promo I have some Evomuse Bright, and Defuse on the way. After reading up on them I am very excited to employ them during the holidays once they get in! I have always liked Evomuse stuff but had kind of gone on a supplement hiatus other than the basics. The new stuff DSade is coming up with is groundbreaking stuff and has actually renewed my interest in using supplements intended to change the physique.

Basically Bright turns white fats into brown fats which burn more efficiently, and the Defuse makes it much harder for you to store fat, forcing it to be used for energy. I believe the stack is a 1 month supply so taking it the last month of the holiday season sounds like a great time to use them.
 
kenpoengineer said:
Agree with CyberKat, you look great. Only thing I would change is move away from that wall of pictures. That one picture makes it look like you have a Mohawk. Lol
Click to expand...

I saw that also!!
 
Welcome to iPhone lifting apps-download Strongur. It’s the techie lifting app. Lots of analysis and charting.
 
kenpoengineer said:
Welcome to iPhone lifting apps-download Strongur. It’s the techie lifting app. Lots of analysis and charting.
Click to expand...

I used strongur for the better part of 2.5 years, then one day I got a new phone and logged into my account on the app and it treated me like a new user. All my saved data from the last 2.5 years was gone....I was livid and still refuse to use the app. I did love it while it kept all my data though!
 
jswain34 said:
I used strongur for the better part of 2.5 years, then one day I got a new phone and logged into my account on the app and it treated me like a new user. All my saved data from the last 2.5 years was gone....I was livid and still refuse to use the app. I did love it while it kept all my data though!
Click to expand...

Oh man! That stinks! Been using it for 3 years and it keeps getting better. It’s now being used by an Olympic team.
 
kenpoengineer said:
Oh man! That stinks! Been using it for 3 years and it keeps getting better. It’s now being used by an Olympic team.
Click to expand...

Maybe ill jump back on the train...I really did love the app during my use. The developer is super friendly too, I have sent him several emails and he even let me beta test some new versions of the app on at least 2 occasions that I can think of. It just left a sour taste in my mouth that all of my data was gone...I think it has been long enough though.
 
wasme said:
Catching up... the plan looks solid... congrats on the goodies!

Happy Thanksgiving tomorrow my friend!
Click to expand...
Thanks SImon,

I hope everyone on here had a great Thanksgiving! It was nice for me to basically unplug from social media. I like to do that on my off days ad around holidays.

kenpoengineer said:
Welcome to iPhone lifting apps-download Strongur. It’s the techie lifting app. Lots of analysis and charting.
Click to expand...
I will have to check it out!

Okay so I have been lifting pretty steady, just going trough the cycles of the types of lifting. Not always fallowing the plan because to be honest with all the travel and everything recently being specific hasn't been too easy. However I have been getting the right amount of volume and frequency and just push the intensity where it is needed.

Sunday and Monday were Hybrid Days, hitting some load, and pump work for the targeted body parts.

Saturday was an upper day and mostly push work.

HS Incline Bench = High Rep rpe8, Medium Rep rpe8, Low Rep RPE9, Low Rep x Fail, HR x Fail

HS Rows = High Rep rpe8, Medium Rep rpe8, Low Rep RPE9, Low Rep x Fail, HR x Fail

HS Decline Press = High Rep rpe8, Medium Rep rpe8, Med Rep RPE9, High Rep x Fail

DB Medial Delt Swings - High Rep @RPE9 x 2 sets + 1 set to failure with partials
DB Rear Delt Swings - High Rep @RPE9 x 2 sets + 1 set to failure with partials

Body Weight Dips = High Rep x RPE9 x 2 sets + 1 set to failure with partials

Triceps extensions - High Rep x 2 sets to failure with partials


Monday Leg Day - breaking the squat back in!!!!

Warm Up 10 minute stairmill

Hip Resetting exercises

Superset 1
Squats - Bar x 20, 135x12, 185x12, 225x12, 245x12, 245x10, 275x6
Pull Ups / Chins - BW X 5, 5, 3, (Start chins) 5, 5, 3, 3 - I just added these because I did not get much back work in the day before.

Leg Press = 18 plates x 8, 14 plates x 8, 12 plates x 9 - fail, had to push on my knees to complete final rep... Rest was shorter than usual to increase fatigue.

Super Set 2
Lying Leg Curls - High Rep rpe8, Medium Rep rpe8, Low Rep RPE9, Medium Rep x Fail
Leg Extensions - High Rep rpe8, Medium Rep rpe8, Low Rep RPE9, Medium Rep x Fail

Biceps Curls - High Rep rpe8, Medium Rep rpe8, Low Rep RPE9, Low Rep x Fail, HR x Fail
DB Hammer Curls = 1 high rep set to failure including partials.
 
Nice Workouts!

I brought the squat back after 10 years. went well for a month.Jacked my back up friday. Soon as I build up to any decent weight with strict form it jacks up my lower back again. Only had 225 on it. was good until the 3rd set. Note: Started at 135 a month ago and worked my way up. I took it really easy.
I guess the old lower back is telling me forget it old man! Back to the leg press and hack squats soon as I can get my hips strait.
 
Studhorse said:
Nice Workouts!

I brought the squat back after 10 years. went well for a month.Jacked my back up friday. Soon as I build up to any decent weight with strict form it jacks up my lower back again. Only had 225 on it. was good until the 3rd set. Note: Started at 135 a month ago and worked my way up. I took it really easy.
I guess the old lower back is telling me forget it old man! Back to the leg press and hack squats soon as I can get my hips strait.
Click to expand...

I'm with you. We are old fuggers, it is what it is.
 
hairygrandpa said:
I'm with you. We are old fuggers, it is what it is.
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I mean, squats are awesome, but if they kept me from training and it was nothing or hacksquat I sure as shoot would be a hacksquattin’ motherlover!!!

I love to squat, but I love training more. Do what you can and love it for what it is. You can absolutely kill yourself on a dang lying leg curl if it came down to it. We can always find something to push.
 
Time to squat with a Hex Bar! No shame in that as it’ll kick your arse just like high bar squats!
 
Studhorse said:
Nice Workouts!

I brought the squat back after 10 years. went well for a month.Jacked my back up friday. Soon as I build up to any decent weight with strict form it jacks up my lower back again. Only had 225 on it. was good until the 3rd set. Note: Started at 135 a month ago and worked my way up. I took it really easy.
I guess the old lower back is telling me forget it old man! Back to the leg press and hack squats soon as I can get my hips strait.
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Yeah, if mine tell me the same I will follow suit! Right now I am having improvements and this is not something that seems to reoccur. My hips go off a bit but this was just me getting pulled out of alignment and I believe from all of my reading that it has more to do with me sleeping on my side than squats. That and tight hip flexors on one side.
hairygrandpa said:
I'm with you. We are old fuggers, it is what it is.
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Yep just got to do what you can do!!!!
Hyde said:
I mean, squats are awesome, but if they kept me from training and it was nothing or hacksquat I sure as shoot would be a hacksquattin’ motherlover!!!

I love to squat, but I love training more. Do what you can and love it for what it is. You can absolutely kill yourself on a dang lying leg curl if it came down to it. We can always find something to push.
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Exactly, I can build ridiculous legs from the leg press. My legs have actually always grown more when I am leg pressing. More so has to do with using my entire chain as much as possible when I can, WHILE I can...


kenpoengineer said:
Time to squat with a Hex Bar! No shame in that as it’ll kick your arse just like high bar squats!
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BOOM! That thing will do it especially with a deficit!!!!!

I am planning on lifting tonight in the gym at the AirBnB from what I saw they even have squat racks. Plus there is a gym here in the building I have access too. It has Hammer Strength and even a legit leg press machine.
 
Hyde said:
I mean, squats are awesome, but if they kept me from training and it was nothing or hacksquat I sure as shoot would be a hacksquattin’ motherlover!!!

I love to squat, but I love training more. Do what you can and love it for what it is. You can absolutely kill yourself on a dang lying leg curl if it came down to it. We can always find something to push.
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I hear yah! I just really miss squatting. I can pound my legs without squats, but nothing beats a good old back squat!
 
kenpoengineer said:
Time to squat with a Hex Bar! No shame in that as it’ll kick your arse just like high bar squats!
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Thanks brother! never thought of that for some reason. I have done deads and shrugs years ago with it but never squats. My gym even has a platform set up for this so you can go deep.
 
Studhorse said:
Thanks brother! never thought of that for some reason. I have done deads and shrugs years ago with it but never squats. My gym even has a platform set up for this so you can go deep.
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Funny, how is it you have been in threads with me and never thought of this. I have mentioned it so many times I felt like a parrot. Now that Mark is doing them and selling everyone on them I get to relax and let him spread the good word!
 
I would love to do squats again. No hex bar in my gym -and I'm still doing leg press with toes over the platform, to get strain off my knees.

Will incorporate this exercise:

[video=youtube;GsZW9C21Mgs]https://www.youtube.com/watch?v=GsZW9C21Mgs[/video]
 
MrKleen73 said:
Funny, how is it you have been in threads with me and never thought of this. I have mentioned it so many times I felt like a parrot. Now that Mark is doing them and selling everyone on them I get to relax and let him spread the good word!
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Sh it I forgot what I had for breakfast today brother.
 
hairygrandpa said:
I would love to do squats again. No hex bar in my gym -and I'm still doing leg press with toes over the platform, to get strain off my knees.

Will incorporate this exercise:

[video=youtube;GsZW9C21Mgs]https://www.youtube.com/watch?v=GsZW9C21Mgs[/video]
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Interesting but doesn't look like it would hit legs too hard. You would probably do well wit some heavy sled work, even making one from a tire to pull around. Doesn't take much actual weight with a tire sled either... they don't slide well...
Studhorse said:
Sh it I forgot what I had for breakfast today brother.
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Sounds about right for me as well!
hairygrandpa said:
2000 volts in the arms -but upstairs, the light bulb doesn't shine. :)
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Had I have had a drink in my mouth it would have gotten spit out all over my screen! LMAO!!!
 
MrKleen73 said:
Interesting but doesn't look like it would hit legs too hard. You would probably do well wit some heavy sled work, even making one from a tire to pull around. Doesn't take much actual weight with a tire sled either... they don't slide well...
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No sleds in bananaland. I would do that exercise after leg press...hey, anything working legs, that does not feel to my knees like having salt in my vagina, helps.
 
hairygrandpa said:
No sleds in bananaland. I would do that exercise after leg press...hey, anything working legs, that does not feel to my knees like having salt in my vagina, helps.
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No sleds in bananaland? I think not, you must have tires, chain, and or rope there. You can make one. :) My tire sled is extremely effective and basically free.
 
MrKleen73 said:
No sleds in bananaland? I think not, you must have tires, chain, and or rope there. You can make one. :) My tire sled is extremely effective and basically free.
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I see the benefits. Have no place to do such thing, maybe at the farm -but that is weekends = "holy off day" with family.
 
hairygrandpa said:
I see the benefits. Have no place to do such thing, maybe at the farm -but that is weekends = "holy off day" with family.
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Oh well then yeah not a good time to do that. What about weighted carries do they hurt your knees, or just unracking a heavy weight and holding it in the rack will help as well so long as there is no knee pain just from standing under load. Trust me you get some weight on your back even just standing and then flex your legs and the contraction will be insane! Obviously only if you can unrack pain free. There is a program that simply uses weighted holds and isometric contractions for growth and it seems to work well. Basically just holding the heavy weight for 30-90 seconds is a set.
 
I will be heading to the gym for lunch hour today it will be a short one but I want to get it in before I get home so I can dedicate this evening to my family. I plan to leave Austin between 2:30-3:30 to beat the traffic out of town.

It's a great day for a ride in the convertible with no rain in sight, and highs in the upper 70's. I drove the 350Z roadster up this time, so that will be an enjoyable drive for sure. May even get to play a little! :)
 
Had a great quick paced full body during lunch in and out in 45 minutes...

Full Body Press Machine = 5 sets working up to 280x12-15 in additional weight for the last 2 sets basically almost like a Horizontal Push Press from a deep squat.

Complex - weight was increased each set on upper body as well but was not documented. Last two sets were respectively an RPE9 and then to Form Failure

Leg Press x8 plates x15, 10p x 15, 12p x15, 14px15, 14p +70 x10, and x10 again
Cybex Isolateral Chest x15, 15, 12, 9, 9
Cybex Isolateral Lat Pulldown 15, 15, 12, 10, 9
Cybex Isolateral Shoulder Press - 15, 15, 12, 9, 7

DB Hammer curls 25 x fail, 15 x fail - getting that blood in there!!!!

Got dat der Full Body Pump!
 
MrKleen73 said:
Oh well then yeah not a good time to do that. What about weighted carries do they hurt your knees, or just unracking a heavy weight and holding it in the rack will help as well so long as there is no knee pain just from standing under load. Trust me you get some weight on your back even just standing and then flex your legs and the contraction will be insane! Obviously only if you can unrack pain free. There is a program that simply uses weighted holds and isometric contractions for growth and it seems to work well. Basically just holding the heavy weight for 30-90 seconds is a set.
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Will have a go on that! Thank you!
 
hairygrandpa said:
Will have a go on that! Thank you!
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Great, let me know what you think, and make sure to keep everything tight, and stand tall so that everything has to work. Will also help with that posture of you force good posture under the weight. Let me know what you think after giving it a shot. When I do it somewhere around the 45-60 second mark I am like Damn! This is harder than I thought. Now you do want the weight to be more than you could actually squat if your knees were okay. So if you think if the knees were good you could hit 400 then hold 425-500. I am sure less works too but the overload principle should still be in effect. IE it should be heavy enough that standing there with it on your back for very long is hard.
 
By the way my waist line has gone back down but I definitely kept some of the weight. I look bigger and more full for sure! My chest, arms and legs are all definitely bigger!

I did not take any of my orals with me out of town either or there would have been more gains. I just figure it is best when traveling, and on top of that I knew I would have a drink or two so why put the orals on top of that... Starting them back up tomorrow morning.

I am guessing I am somewhere around 210-212 right now. I will be doing a weigh in tomorrow morning and will more than likely take some progress pics just to keep myself honest.
 
DA NUDEZ!

Okay guys, I was right... I am gaining and I do believe getting leaner at the same time. These are my morning pcs from Saturday where I woke up at a weight of 210.3 so up 5-6 lbs since I started to eat a bit more for gains and not trying to cut... Plus I am taking Evomuse Defuse to avoid fat gains. I am just going with one serving a day on the days when having questionable meals.

Anyway here I am up about 5-6 lbs and in my opinion a bit leaner.

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Looking Good !!
 
Rocket3015 said:
Looking Good !!
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Thanks! Things are filling back out and size rolling back in with me either a tiny bit leaner, or the same BF but my extremities leaner and more vascular. Either way my pants and shirts are all starting to fit the way they should again.

Today is an off day, going to relax and put up the tree with the family tonight. Trinity has been in performances and parades all weekend long with her dance team so we didn't get a chance to get it up this weekend.
 
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