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KLEEN - STRONG BODY STRONG MIND!

Studhorse said:
I hear ya! I will have voice mails or text when I get done working out. Like: Oh you must be at the gym give me a call when your done.
I'm old school and use paper spreadsheet logs. I'm sure I piss off a few people because I take up a table with all my stuff on it.
Now my daughter logs her workouts on her phone.
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For me the phones aren't the problem inconsiderate people are. That and the sense of entitlement that they have about things. Getting indignant with me because you do not know who to be a socially considerate human being is not okay...
 
MrKleen73 said:
For me the phones aren't the problem inconsiderate people are. That and the sense of entitlement that they have about things. Getting indignant with me because you do not know who to be a socially considerate human being is not okay...
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Well said!
 
Studhorse said:
I still have my little Ipod shuffle I think it is called with my tunes on it. its so small! I don't know what I will do if it stops working.
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I’m working with a nano and was paper until about 6mo ago cuz I got an Apple Watch and it has an app o don’t need my phone for and can track on my wrist but not get messages and stuff ha. Love it.
 
I have been very bad lately about keeping track of my weights. I have been training pretty instinctively recently and just haven't always written things down. I need to get back to doing it. I got out of the habit while training my daughter as I am paying attention to her as soon as I finish my set. Definitely worth the trade off to be including her in the training. She is wanting to start tracking too so we will both end up doig it.
booneman77 what app is it on there is it only for the iWatch or does it work with iPhone too? I want one I can basically dictate too if possible and with a watch I imagine that is the only way you are inputting your workouts.
 
I keep mine for my music but other than skipping a song, I rarely get it out! I have seen people playing games between sets while sitting on the machines. Lol Thankfully the resoltioners aren’t too bad at 5 a.m. There are definitely more later in the days! The new gym I’m at now seems to have a higher average of more serious/focused lifters!

Glad the bf is there! Hope all goes well with the farewell! It’s good Jan showed a little love towards Jo! Even as a surprise, it’s better for her to leave on a positive note! I hate that about Trinity! We’ve had some similar situations with one set of my kids grandparents. It breaks your heart when they get hurt like that!
 
chedapalooza said:
Subd!
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Welcome Brother!
love2liftkat said:
I keep mine for my music but other than skipping a song, I rarely get it out! I have seen people playing games between sets while sitting on the machines. Lol Thankfully the resoltioners aren’t too bad at 5 a.m. There are definitely more later in the days! The new gym I’m at now seems to have a higher average of more serious/focused lifters!

Glad the bf is there! Hope all goes well with the farewell! It’s good Jan showed a little love towards Jo! Even as a surprise, it’s better for her to leave on a positive note! I hate that about Trinity! We’ve had some similar situations with one set of my kids grandparents. It breaks your heart when they get hurt like that!
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Playing games... that would piss me off and probably result in someone being embarrassed...

Me too, but he didn't even come prepared. He didn't reserve a van or SUV to drive home in... Like he thinks UHAUL just has 1000 vans at every location. Now there are no vans available for pick up through UHAUL or Ryder. Also very sparse pickings on SUV and an vans at regular rental places. Him waiting added a couple hundred to the cost of getting home.

I had to laugh, he is a very controlling guy and Mom had decided she was taking us all out to eat. She wanted wine with dinner and ordered it. He is all like Jan you don't need a wine. She said, well I want it and am having it. You Go Mom!

When the check came She told the server to give her the check and he immediately protested. "You don't want to do that!" She says... "Yes I do, this is a celebration dinner for them taking care of me" He says okay then picks up the check to look at it and see that it was close to 150 before tip. Then says again more sternly "Jan, are you sure you want to do that?" She says yes and you see him biting his tongue... At that point I tell him, look man we have been paying this taking her out twice a month since she got here. Is it really a problem she wants to pay us back with a meal? Then JoAnn says to him now you see why we couldn't take her out but once or twice a month... and you were telling her that it wasn't enough... Now you see why.

Anyway with how this guy has been on a few occasions it was so funny to see him try to be his old self and enforce things with a newly empowered woman. The look on his face when it was obvious to him that she now realizes that what she wants and thinks matters. You could tell he was like Oh this is going to be an adjustment.

So for the rest of the night last night I would chuckle when I thought of the look on his face when she shut him down over that check...
 
MrKleen73 said:
I have been very bad lately about keeping track of my weights. I have been training pretty instinctively recently and just haven't always written things down. I need to get back to doing it. I got out of the habit while training my daughter as I am paying attention to her as soon as I finish my set. Definitely worth the trade off to be including her in the training. She is wanting to start tracking too so we will both end up doig it.
booneman77 what app is it on there is it only for the iWatch or does it work with iPhone too? I want one I can basically dictate too if possible and with a watch I imagine that is the only way you are inputting your workouts.
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Gymaholic was the app i had been using. you can use it on the phone too (solo) or phone+watch, or just phone. You add your workouts initially on the phone (select from their exercises, the free version has a surprising amount but the paid version lets you add or create even more too) and then you transfer them to the watch to allow for tracking without the phone. sets, reps, weights, and history IIRC are all there.

I've tried going through stints of instinctive training and while I do enjoy it somewhat, I find that I make terrible progress as I don't challenge myself as much as I would with a goal/history. As well, I feel like i get lost in the gym and end up either just doing a workout I know or wandering around trying to decide what to do next and not being as productive ha. Im just an engineer by default and like to plan, execute, and track ha
 
booneman77 said:
Gymaholic was the app i had been using. you can use it on the phone too (solo) or phone+watch, or just phone. You add your workouts initially on the phone (select from their exercises, the free version has a surprising amount but the paid version lets you add or create even more too) and then you transfer them to the watch to allow for tracking without the phone. sets, reps, weights, and history IIRC are all there.

I've tried going through stints of instinctive training and while I do enjoy it somewhat, I find that I make terrible progress as I don't challenge myself as much as I would with a goal/history. As well, I feel like i get lost in the gym and end up either just doing a workout I know or wandering around trying to decide what to do next and not being as productive ha. Im just an engineer by default and like to plan, execute, and track ha
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I'm pretty anal when it come to my workouts. I have to log every lift. I have to always increase a rep or weight every workout. This is why it pisses me off if the equipment I need is taken and I have to move to the next lift. now I'm a little fresher and always do more. then the next time I do this lift I'm like damn I didn't improve on that one. then I can see my notes and know why.
I have to track my lifts to see when it's time to take a break.(my numbers always let me know when) unfortunately the older I get the less time it takes before I get diminishing returns. 10 years ago I could get 12-14 weeks in a row. now I'm luck to get 8 weeks with a week of denial or blaming it on something environmental.
 
booneman77 said:
Gymaholic was the app i had been using. you can use it on the phone too (solo) or phone+watch, or just phone. You add your workouts initially on the phone (select from their exercises, the free version has a surprising amount but the paid version lets you add or create even more too) and then you transfer them to the watch to allow for tracking without the phone. sets, reps, weights, and history IIRC are all there.

I've tried going through stints of instinctive training and while I do enjoy it somewhat, I find that I make terrible progress as I don't challenge myself as much as I would with a goal/history. As well, I feel like i get lost in the gym and end up either just doing a workout I know or wandering around trying to decide what to do next and not being as productive ha. Im just an engineer by default and like to plan, execute, and track ha
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That's interesting because I find that I tend to over reach sometimes while training instinctively. It is not very often that find myself being unproductive in the gym. I have a tendency to do too much or too hard and then pay the price for it by not lowering intensity enough sometimes.

I am getting much better about it now but I do also have structure, just loose structure. Regardless of my split I have load days, pump days, and cluster set days, and i rotate through them as I go for each body part. Load Days are more movement based too like Squat, Bench and Deads plus Pull Ups, Pump days exercises are chosen on the fly with lots of angle changes. Same with the cluster set work. Right now I am making progress without having a dead set program though. I just have to keep an eye on how often I let myself reach failure.
 
I train instinctively, and don’t write things down. I get around that somewhat because I tend to wave movements for only 3-6 weeks, so the goal is generally just to do more weight or reps the following week until I rotate out the movement or wave back.

This bites me in the long term tho because I forget what I was doing on smaller or more niche movements.

Writing things down with an actual pen and paper is proven to be the most effective way to remember your work. More than phone or trying to remember.
 
Hyde said:
I train instinctively, and don’t write things down. I get around that somewhat because I tend to wave movements for only 3-6 weeks, so the goal is generally just to do more weight or reps the following week until I rotate out the movement or wave back.

This bites me in the long term tho because I forget what I was doing on smaller or more niche movements.

Writing things down with an actual pen and paper is proven to be the most effective way to remember your work. More than phone or trying to remember.
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Yes, I do best when writing things down as far as remembering them goes. If I write it down and leave it at home 9/10 times I can remember most of what I did. With my new system I am tracking the main lifts more on loading workouts. I feel if I am continuing to make progress there then I am doing well. I keep a loose track of what I do on the cluster sets as well but when it comes to pump work I just go for what feels good then work it through the burn to maximize pump and metabolic factors for growth.

I track Squats, Bench, Deads and Chins right now. Shoulders can be problematic so I push them more with the volume stuff.

I started a GDA log or GlycoSHIELD and am pretty excited to see how things go. I need to run to the store and pick up some more blood strips for my Glucose meter. My training and progress stuff will be in here but the bulk of the information regarding GlycoSHIELD

So yesterday I just did a lil pump work to test the effect Glycoshield had on the pump for me. I was not let down!

Hit upper body pump work doing one set of 15-25 reps @ RPE8 and then using the 5's into the hole method on my real Pump Work set.

A 5's into the hole set is doing 5 full rom reps then 5 partials, for a total of 25 full rom reps per set.

Incline Press Fly 35lb
Kirk Rows 85lbs
Hex Bar Shoulder Press 65
Lat Pull Downs 9 plates
French Bar OH Triceps Ext 55
Hammer Curls 55

I did my normal occluded stretching afterwards and the skin was so tight around my delts and triceps were so full they didn't even move when I flexed them. My chest was pretty much the same way, and my lats had my arms flared like I was going to take off flying. Toward then end of my back work my forearms were so pumped grip started becoming an issue.

By the way this was not just from the poptarts pre, I also took in 50 grams whey and 88 grams of my powdered carb mix intra workout. This is my normal intra drink nutrition so not a big change from usual other than the GLYCOSHIELD
 
I have written logs going back over 30 years.
 
I had another great workout and resulting pump yesterday. Many of the roads were closed due to icing over so I bundled up, went to the garage and did 6 sets of 15 with the SSB 205 on the bar. I did the same carb loading prior to the workout, and same intra drink.

SSB Squat 155x15, 205x15, 205x15, 205x15, 205x15, 205x15, 205x15 - I was quite winded by the end, and my legs were just full of blood. They were barely changing shape when I was flexing my quads they were so full of blood.

Occluded Quad Stretch

That was good enough for me, it was 25 degrees out and for this Texas adjusted boy that is plenty cold. Especially with the ridiculous humidity. My knuckles were hurting from holding onto the bar. So I was done once I got the squat work in. I am already feeling it a bit around my knees and at the top of the thigh.
 
RESTRUCTURING GOALS AND FOCUS!!!

I have been doing a lot of thinking recently and have decided that I am more than likely not going to compete in a physique contest this year. I feel like at this point my motivation for doing so is that I said several years ago I was going to do one when I hit 45. My heart just isn't in it right now and there is no reason for me to work toward it in a lackluster fashion. If not passionate then why punish myself with a prep...

Instead, I am going to just train for fun, vanity, oh, and also to improve my health. What a novel concept eh? Starting right now I am going to work on leaning up a bit, and incorporating more heart healthy work into my workouts. Try and kick the pace up a notch during training and get myself more physically fit, not just strong and muscular.

I imagine I will mix some power lifting, body building, calisthenics, body weight work, kettlebell, weighted carries, sled work, sprinting, running and the like spread throughout the training. I will set up a moderately flexible template and then fill things in as I go. Hell I might even entertain the idea of checking out a Crossfit box for a couple sessions a week if I can find a free month somewhere.

Also, I think I might limit my harder weight workouts to 3-4 times a week, to allow these elbows a bit more recovery time. We shall see, but either way the goal is to become more physically fit, which is going to lean me out, improve health markers, and increase aesthetic quality.

I have some interest in looking into some of the adventure races, so I may move more toward training that would make me better at this. I feel I need to push myself or compete in some way and this could be something fun to get into with my daughter if she is interested.

As far as size I imagine I will gradually get back down under 200lbs and relatively lean. I honestly wouldn't be upset if I went back down to 185 but that would require some serious dieting, and I don't see myself doing that right now. I think if I hit 195 I will be pretty lean, pretty comfortable, and with the training done to get there, in pretty good physical shape.
 
Follow your heart!!
 
Rocket3015 said:
Follow your heart!!
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Thanks and will do! Hard not to get wrapped up in sticking to your word even if I am the only one who actually cared that I said it. Just so many times recently when I knew I should do something to do my best in the competition I opted to relax instead. In this instance a lot of it is diet, and just feeling like I need to do something specific instead of wanting to do it. I just don't want to do the 5-6 meals a day thing anymore. I prefer a more relaxed lifestyle type of diet. When having half the meals food prep is so much easier on you. If I am not trying to maximize gains then IF is perfect for that.
 
Best thing I ever did was stop keeping a workout log or going into a session thinking I had to execute x sets and reps on x movement. I’ve been training instinctively for the last two years and it’s been very liberating and I’ve finally sculpted my body into what I wanted it to be... shedding my ego and “I should be doing this and that” was the best thing I ever did personally. Every BODY is different. Some movements feel better than others for some people. Some parts grow and some refuse. I’ll be 30 this year and it took me 16+ years of football training and other various methods / routines to realize my body is unique to me and that following fad or cookie cutter workouts was only hurting my physique goals
 
chedapalooza said:
Best thing I ever did was stop keeping a workout log or going into a session thinking I had to execute x sets and reps on x movement. I’ve been training instinctively for the last two years and it’s been very liberating and I’ve finally sculpted my body into what I wanted it to be... shedding my ego and “I should be doing this and that” was the best thing I ever did personally. Every BODY is different. Some movements feel better than others for some people. Some parts grow and some refuse. I’ll be 30 this year and it took me 16+ years of football training and other various methods / routines to realize my body is unique to me and that following fad or cookie cutter workouts was only hurting my physique goals
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Yeah, not into fads, well I should say I do not get into them just because they exist. I tend to research them, then give them a try if I deem them worthy, then decide if they will be part of my pack of principles based on results. Right now I am excited by the idea of just kind of doing me for a bit. Focus on movement patterns and balance but leave exercise selection, set and rep schemes a bit more instinctive.

Elbows hurt, do straight arm isolation for back and chest... Elbows feel good, weighted dips and pull ups. Yada yada yada. Just keep things moving and increase my pace so that I am burning some fat during my weight training as well.

That and like I mentioned when I am just big and strong I don't feel physically fit. I would rather be a little smaller and able to run a mile in less than 9 minutes. I know not a lofty goal but I can't do it right now. So one I can work toward.
 
There are seasons for all things. I am currently in the process of shedding body fat so that I can start gaining again and hopefully make more quality gains. Sometimes bigger isn’t better; better is better - whatever that means for you.

Pushing a bunch of gear and going on a contest diet isn’t healthy physically or mentally, respectively, so it doesn’t make any sense if it’s not what you really want to do. Follow your passion - and it’s okay if that’s “just” trying to be fit and capable and training for fun.
 
I have to have a log or I forget what I need to do. lol
I switch between 3-4 different workouts throughout the year. over 35+ years I have figured out what works and what doesn't.

Like you say. I need to get more healthy and quit chasing muscle only. at my age I really should be doing more cardio but it doesn't fit into my lift life.
I'm going to have to think about reducing the amount of lifts and adding real cardio. Not just wife cardio.
I never have been into cardio, Heck I might like the results.
After reading what you said makes me think I need to change things up after I finish my next 4 weeks.

I don't like change but I have changed over the years, because I had to.
Power lifted from 18-37 years old. competed till I was 35. Had to give it up due to injuries.It was hard on me mentally.
Started more of a bodybuilding life and this made me feel better and healthier. dropped 25 lbs in about 2 years.
More injuries over the last 5 years have eliminated every useful compound lift and other muscle building basics.
I have become more of a student of proper movements and discovering new lifts. It's been mentally challenging to accept that years of wear and tear have caught up to me.
At the same time it's been kind of fun and has helped me with my addiction to iron.

Now that I have hijacked your log I feel better! lol

I really enjoy learning from you, and thank you for sharing your life and knowledge. We all know life can get in the way but always makes us better in the end.

I can't run any longer, but I can walk fast / Bike on the ones that you sit in like a chair and do stair climbers.

Okay I will stop now.
 
Hyde said:
There are seasons for all things. I am currently in the process of shedding body fat so that I can start gaining again and hopefully make more quality gains. Sometimes bigger isn’t better; better is better - whatever that means for you.

Pushing a bunch of gear and going on a contest diet isn’t healthy physically or mentally, respectively, so it doesn’t make any sense if it’s not what you really want to do. Follow your passion - and it’s okay if that’s “just” trying to be fit and capable and training for fun.
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Agreed, by the way guys, I didn't mention it, but I stopped the extra 300mg of Eq from the TRT a few weeks ago when I was trying to decide if I was going to compete or not. I felt I wasn't showing the gear the respect it deserves and dropped the extra. So my levels should be pretty close to normal now or withing the next week or so as the Eq runs if halflife out.
jimbuick said:
Just do what I'm doing, man. It sucks, but in a good way. I'll send you the workouts each day lol.
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Some of your stuff has looked pretty brutal, those runs!!! I think I need to work my way into something with that much running but yeah shoot em over and I may just incorporate them into the system.
Studhorse said:
I have to have a log or I forget what I need to do. lol
I switch between 3-4 different workouts throughout the year. over 35+ years I have figured out what works and what doesn't.

Like you say. I need to get more healthy and quit chasing muscle only. at my age I really should be doing more cardio but it doesn't fit into my lift life.
I'm going to have to think about reducing the amount of lifts and adding real cardio. Not just wife cardio.
I never have been into cardio, Heck I might like the results.
After reading what you said makes me think I need to change things up after I finish my next 4 weeks.

I don't like change but I have changed over the years, because I had to.
Power lifted from 18-37 years old. competed till I was 35. Had to give it up due to injuries.It was hard on me mentally.
Started more of a bodybuilding life and this made me feel better and healthier. dropped 25 lbs in about 2 years.
More injuries over the last 5 years have eliminated every useful compound lift and other muscle building basics.
I have become more of a student of proper movements and discovering new lifts. It's been mentally challenging to accept that years of wear and tear have caught up to me.
At the same time it's been kind of fun and has helped me with my addiction to iron.

Now that I have hijacked your log I feel better! lol

I really enjoy learning from you, and thank you for sharing your life and knowledge. We all know life can get in the way but always makes us better in the end.

I can't run any longer, but I can walk fast / Bike on the ones that you sit in like a chair and do stair climbers.

Okay I will stop now.
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Work it out Brother!!!! I think it is not even a question that most of us who have worked so hard to build all this extra size would actually feel, look, and perform better being leaner and healthier. We all want to excel in some way, so I figure pushing for health, performance and vanity will cover all of those things and get me to a better place for me.

wasme said:
This is easily my favorite thread on the forum, as it is always a good read.
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Wow Simon, that really means a lot brother! Sometimes since I do most of the talking I wonder if people get much out of them. You know how I feel about your log as well, your discipline and dedication is something I admire quite a bit!


Last night I had a really nice Upper Body workout. I used a potentiating set up on the DB Incline Bench, then worked toward finding some rep ranges with the Rep Target System which I will also be incorporating into my programming to increase work density. I think this is one of the programs that Rocket3015 uses or was using for a while. Interesting that this is how I instinctively trained for a very long ime.

DB Incline Bench 50x5, 65x5, 80x5, 95x5, 105x5, 115x3

Hoist Lat Pull Down - 160x15, 180x16, 12, 7 = 35 reps

Hoist Shoulder Press 140x12, 210x11, 8, 4 = 23 reps

TBar Rows 90x15, 135x12, 9, 7 = 28 reps

Dips 31, 23, 17 = 71 reps

Incline DB Curls 25x18, 13, 9 = 40 reps

I was pumped and looking massive from this bad boy. I kept rest periods in the 60-120 second range most were closer to 60.

A little on the GlycoShield, the anectdotal evidence is in, pumps are definitely increasing with 2 caps about 30 minutes before I take my preworkout, and then start taking in my intra drink about 10 minutes later to allow carbs to get into the blood stream by the time my warm up is complete.

I have been following the workout with 2 caps to manage the 150 grams of carbs taken in the post workout window. No, I do not run 3-4 with this amount and probably will not when post workout. The intelligent use of this product is also going to take the post resistance exercise increase in insulin sensitivity into account. For me to go above 2 caps here would feel like a waste knowing that the exercise induced insulin sensitivity is a larger response than what one will get from any natural GDA that we know of. So I can save 2 caps for a different meal I need the assistance with.

Things of note, pumps come on incredibly quick right now, and seem to last longer. I feel a bit tighter in the morning after taking this but bodyfat level is not low enough for me to say it is obvious just yet.
 
Does this or any other GDA give you green baby poops?

Recompadrol did for me, and SlinMax is now - but it is the favorite one I’ve ever used, so I’m not complaining. But it’s gross lol
 
Hyde said:
Does this or any other GDA give you green baby poops?

Recompadrol did for me, and SlinMax is now - but it is the favorite one I’ve ever used, so I’m not complaining. But it’s gross lol
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You know, I am not sure. I drink a decent amount of grape sugar free coolaid and the dye in it can turn it a bit green too. However I have experienced getting softer bowels or more regularity. Berberine tends to soften things up for many and some get the runs so that could be one culprit. I think OG Anabolic Pump did that to people some as well and it had berberine and gymnema in it too. I have always tolerated them well but when I went too high on them I would get soft bowels. I think I may have even seen the green tint a few times back in the day.

I havent gone beyond 2 caps yet because I can't record the BG readings just yet and I really want to be able to see what 3 caps does on the glucose levels. I literally just bought my new strips at the store, came home and now the battery in the reader is dead... It is one of those flat batteries so I will have to pick one up the next time I go to the store.
 
That’s what I figured. It gets worse if I take more obviously. But worth it lol

I made a training log, finally, after 5 years:

Hyde’s Strength Odyssey
Invalid Link Removed
 
Hyde said:
That’s what I figured. It gets worse if I take more obviously. But worth it lol

I made a training log, finally, after 5 years:

Hyde’s Strength Odyssey
Invalid Link Removed
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Got over there so quick I forgot to respond to this yesterday. :)


Will get into the workout real quick, then it is story time.

Lying Leg Curls - 6 x 6-12 @ RPE9 increasing weight each set, last 2 were to form failure, and the 6th was about 25% lighter to keep in the 6-12 rep range.

Squats - Warm Ups 135x10, 225x5, 225x5, 275x5, Work Sets - 315x5, 315x5, 315x5, 315x5, 315x5, 315x5, 315x5, 315x5

Had some good work here and had to dig a little on the last 2 sets of squats. Considering the nonsense around the 5th set peaked and then crashed my adrenaline I am happy I finished.

Last night was an eventful night at the gym. I don't typically get worked up or overly confrontational, especially at the gym but some stuff went down last night I couldn't keep my mouth shut about. While squatting there was this little bitty woman working squats in the rack in front of me. It is more of a rig set up like in a box so there are 4 "racks" connected by chin up bars and monkey bars down the middle.

Anyway she had been there working out, then her preworkout kicked in and she had to make a run to the restroom. Same time I went to the locker room
to do the same while the guy I was letting work in with me was doing his set. Anyway she has chalk out, and all of that with a big bag of stuff there, a towel hanging over the bar. It was quite obvious the station was being used by someone. I come back to the guy over there stripping her weights off while she is telling him over and over that she was here and she just had to run to the restroom. She had 2 more sets to finish her PL programming and then he could have the area. Well in the process of all of this as I am watching the situation unfold in front of me he starts being bullyish. She was moving the J Hooks back down to her level and he starts walking at her all bowed up and moves the Jhooks back up. Kind of forceful like get out of my way... At this point I am already quite unhappy, there are two problems here now. One he was being an asshat to a young lady, and two his gym ettiquette was pretty pathetic.

Anyway, I am not happy but not getting involved at that point. So I get back under the bar and unrack the weight and walk out. THEN while she is between him and the rack he picks up the barbell he took from her station with 135 on it and just starts walking forcefully at her with it like he is simply going to run her over if she doesnt get out of his way. Got really close before she realised he had zero cool and got out of the way.

That was it! I couldn't hold my tongue any longer. I didn't even rerack the weight. I just started confronting him right there. I say pretty loudly and with disgust, "You really aren't going to try to steal her station are you?" The kid has the nerve to tell me to mind my own business... That what is going on over there has nothing to do with me and I should stay out of it. I let him know that he was doing it 4 feet in front of me in a public place and it was affecting me so it was my business. He said a few more things that escalated the conversation until at one point I realized I had been standing there with 315 on my shoulders stabilizing it with one hand while being very animated with the other pointing at him and telling him that what he was doing was acting like a little bitch, and had been doing the entire argument. Had to be a site seeing that because I know I was acting like there was nothing on my back. I had literally forgotten that I had the weight on my back.

By this point 4-5 other big guys had come over to see what the raucous was about. They just knew he was being rude the the young lady and that was why I was pissed. Once they found out he was trying to bully her and take her station two of the other big guys told him he was moving out of her way, and they grabbed the bar with the 135 on it and carried it over to another station and informed him he was no exercising over there. About that time the managers came up and asked me what was wrong. I was still amped up and told them the problem was that this guy was being a little bitch and disrespecting women. He was like OH, but is it all okay now? I told them, Well kind of... he is over on that station now, but he is still a bitch but I don't think you can fix that. Of course the guy can still hear and then sees the the manager of the place was shaking his head, and laughing at him too. Then the manager says, next time come grab us if he give anyone more problems.
 
MrKleen73 said:
Got over there so quick I forgot to respond to this yesterday. :)


Will get into the workout real quick, then it is story time.

Lying Leg Curls - 6 x 6-12 @ RPE9 increasing weight each set, last 2 were to form failure, and the 6th was about 25% lighter to keep in the 6-12 rep range.

Squats - Warm Ups 135x10, 225x5, 225x5, 275x5, Work Sets - 315x5, 315x5, 315x5, 315x5, 315x5, 315x5, 315x5, 315x5

Had some good work here and had to dig a little on the last 2 sets of squats. Considering the nonsense around the 5th set peaked and then crashed my adrenaline I am happy I finished.

Last night was an eventful night at the gym. I don't typically get worked up or overly confrontational, especially at the gym but some stuff went down last night I couldn't keep my mouth shut about. While squatting there was this little bitty woman working squats in the rack in front of me. It is more of a rig set up like in a box so there are 4 "racks" connected by chin up bars and monkey bars down the middle.

Anyway she had been there working out, then her preworkout kicked in and she had to make a run to the restroom. Same time I went to the locker room
to do the same while the guy I was letting work in with me was doing his set. Anyway she has chalk out, and all of that with a big bag of stuff there, a towel hanging over the bar. It was quite obvious the station was being used by someone. I come back to the guy over there stripping her weights off while she is telling him over and over that she was here and she just had to run to the restroom. She had 2 more sets to finish her PL programming and then he could have the area. Well in the process of all of this as I am watching the situation unfold in front of me he starts being bullyish. She was moving the J Hooks back down to her level and he starts walking at her all bowed up and moves the Jhooks back up. Kind of forceful like get out of my way... At this point I am already quite unhappy, there are two problems here now. One he was being an asshat to a young lady, and two his gym ettiquette was pretty pathetic.

Anyway, I am not happy but not getting involved at that point. So I get back under the bar and unrack the weight and walk out. THEN while she is between him and the rack he picks up the barbell he took from her station with 135 on it and just starts walking forcefully at her with it like he is simply going to run her over if she doesnt get out of his way. Got really close before she realised he had zero cool and got out of the way.

That was it! I couldn't hold my tongue any longer. I didn't even rerack the weight. I just started confronting him right there. I say pretty loudly and with disgust, "You really aren't going to try to steal her station are you?" The kid has the nerve to tell me to mind my own business... That what is going on over there has nothing to do with me and I should stay out of it. I let him know that he was doing it 4 feet in front of me in a public place and it was affecting me so it was my business. He said a few more things that escalated the conversation until at one point I realized I had been standing there with 315 on my shoulders stabilizing it with one hand while being very animated with the other pointing at him and telling him that what he was doing was acting like a little bitch, and had been doing the entire argument. Had to be a site seeing that because I know I was acting like there was nothing on my back. I had literally forgotten that I had the weight on my back.

By this point 4-5 other big guys had come over to see what the raucous was about. They just knew he was being rude the the young lady and that was why I was pissed. Once they found out he was trying to bully her and take her station two of the other big guys told him he was moving out of her way, and they grabbed the bar with the 135 on it and carried it over to another station and informed him he was no exercising over there. About that time the managers came up and asked me what was wrong. I was still amped up and told them the problem was that this guy was being a little bitch and disrespecting women. He was like OH, but is it all okay now? I told them, Well kind of... he is over on that station now, but he is still a bitch but I don't think you can fix that. Of course the guy can still hear and then sees the the manager of the place was shaking his head, and laughing at him too. Then the manager says, next time come grab us if he give anyone more problems.
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That is awesome!!! 315 on your back while you are calling out the Dbag.
I'm impressed how long you tried to stay out of it. I don't think I could be that strong (especially when its a bully situation). luckley 99% of the people at my gym get along and have mutual respect for each other and pretty good gym edicate.
Most of the newbies seem intimidated and most guys try to be nice and encouraging (we all were newbies at one time). We do get our ocasional texting rack guy.

oh and nice leg work considering.
 
Studhorse said:
That is awesome!!! 315 on your back while you are calling out the Dbag.
I'm impressed how long you tried to stay out of it. I don't think I could be that strong (especially when its a bully situation). luckley 99% of the people at my gym get along and have mutual respect for each other and pretty good gym edicate.
Most of the newbies seem intimidated and most guys try to be nice and encouraging (we all were newbies at one time). We do get our ocasional texting rack guy.

oh and nice leg work considering.
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It wasn't easy, but I did my best. Initially I had just noticed them having the disagreement, could hear it but figured he was going to be a gentlemen and a good gym member once he understood the situation. At that point his posture was aggressive but not too aggressive. It was just enough to get me to really pay attention to what was going on. THEN when he escalated into walking her backwards into the rack with the loaded bar it was too much.
 
I feel like he could have just asked her how long she was going to be, informing her he’d like to claim the bar after she’s through, and if it was too long to wait if he could warm up inbetween her sets.

Some people just suck and need to be called out like you did.
 
MrKleen73 said:
It wasn't easy, but I did my best. Initially I had just noticed them having the disagreement, could hear it but figured he was going to be a gentlemen and a good gym member once he understood the situation. At that point his posture was aggressive but not too aggressive. It was just enough to get me to really pay attention to what was going on. THEN when he escalated into walking her backwards into the rack with the loaded bar it was too much.
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So, um, you're standing there with the weight on your back and I am just wondering. Were you "debating" like with me? With all these words and thoughts and logic? Or were there fewer words involved? lol

Sad thing is that so many people today would have ignored it and not gotten involved at all. He would have gotten away with being a jerk. And he is so weak and dumb that he had to push a woman around for no reason. He gained NOTHING from it. Probably took him longer to fight about it than it would have to let her finish up and maybe even help each other out.

Hyde said:
I feel like he could have just asked her how long she was going to be, informing her he’d like to claim the bar after she’s through, and if it was too long to wait if he could warm up inbetween her sets.

Some people just suck and need to be called out like you did.
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I agree!
 
Hyde said:
I feel like he could have just asked her how long she was going to be, informing her he’d like to claim the bar after she’s through, and if it was too long to wait if he could warm up inbetween her sets.

Some people just suck and need to be called out like you did.
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Exactly and trust me I mentioned this and his lack of gym etiquette.

HIT4ME said:
So, um, you're standing there with the weight on your back and I am just wondering. Were you "debating" like with me? With all these words and thoughts and logic? Or were there fewer words involved? lol

Sad thing is that so many people today would have ignored it and not gotten involved at all. He would have gotten away with being a jerk. And he is so weak and dumb that he had to push a woman around for no reason. He gained NOTHING from it. Probably took him longer to fight about it than it would have to let her finish up and maybe even help each other out.
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Oh I was verbose a s all get out.

"Excuse me Sir, you seem to be infringing on the young ladies training space. I feel there are more appropriate ways to handle this situation, let me give you some better examples of proper gym etiquette that you can follow in the future..."

No, like I mentioned once before, not sure how or why it happened but I like to write, but when I do I have always written and or debated this way. For some reason written word has always required that I make sure I communicate what I want to say in the way I want to say it. I think when emails were first getting big I had a few of the no tone of voice type arguments started via email. You know where the person receiving your innocent comment takes it as an aggression and gets butt hurt over nothing. I have had it happen with me, and too me, it is pretty common. However I think in a lot of ways dealing with those situations changed the way I write things that will be seen by others.

In normal everyday life I am an extremely off color, inappropriate, silly and impulsive in behavior and when it comes to how I choose to communicate. I am probably a lot more like what people think HGP is like than I am the "stiff" I imagine I sound like in some of my writing.

Like in this case I imagine the entire conversation I was a part of leading up to me telling him he was being a bitch, and the guys moving his bar to another station was maybe a minute or two of back and forth. Not forever, but yeah, I was holding the weight the whole time... then when the guys grabbed the bar to move him I went ahead and did my set and racked the weight. That was a hard set and the following 2 were moving much slower!
 
By the way looking forward to hitting some upper body work tonight. I think I am going to refrain from doing DB Bench for a bit and see if it helps my elbow. I always forget that for some reason after a little bit of DB bench I can get issues there. So I want to see if backing off on heavy DB work will keep that in check. Sucks because DB bench does not bother my shoulders at all, as to where flat bench does sometimes. I will probably just focus on incline and decline or weighted dips and fly movements for a bit. That or use the slingshot on flat, it always makes things better.
 
MrKleen73 said:
Exactly and trust me I mentioned this and his lack of gym etiquette.



Oh I was verbose a s all get out.

"Excuse me Sir, you seem to be infringing on the young ladies training space. I feel there are more appropriate ways to handle this situation, let me give you some better examples of proper gym etiquette that you can follow in the future..."

No, like I mentioned once before, not sure how or why it happened but I like to write, but when I do I have always written and or debated this way. For some reason written word has always required that I make sure I communicate what I want to say in the way I want to say it. I think when emails were first getting big I had a few of the no tone of voice type arguments started via email. You know where the person receiving your innocent comment takes it as an aggression and gets butt hurt over nothing. I have had it happen with me, and too me, it is pretty common. However I think in a lot of ways dealing with those situations changed the way I write things that will be seen by others.

In normal everyday life I am an extremely off color, inappropriate, silly and impulsive in behavior and when it comes to how I choose to communicate. I am probably a lot more like what people think HGP is like than I am the "stiff" I imagine I sound like in some of my writing.

Like in this case I imagine the entire conversation I was a part of leading up to me telling him he was being a bitch, and the guys moving his bar to another station was maybe a minute or two of back and forth. Not forever, but yeah, I was holding the weight the whole time... then when the guys grabbed the bar to move him I went ahead and did my set and racked the weight. That was a hard set and the following 2 were moving much slower!
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Yes, I am that same way obviously. Plus, when writing I get an idea and as I put it down, new thoughts form and I just keep going. I think you are correct about the email too - many of us probably were a certain age when email started coming around and I think the way that older people deal with it is to avoid it altogether, then there's our age range where we remember what it was like not to have it and then what it was like to "learn" how to use it and we appreciate that it isn't a reflection of the real world, and now there are younger people who have never lived without it and it is their form of communication and their "real" world. The younger people are often short and brief and don't worry about the reception - and this comes out when you come across them in real life too.

In other words, we have adapted from the physical world to the tech world, and they are learning the tech world first and then adapting that to the real world.
 
HIT4ME said:
Yes, I am that same way obviously. Plus, when writing I get an idea and as I put it down, new thoughts form and I just keep going. I think you are correct about the email too - many of us probably were a certain age when email started coming around and I think the way that older people deal with it is to avoid it altogether, then there's our age range where we remember what it was like not to have it and then what it was like to "learn" how to use it and we appreciate that it isn't a reflection of the real world, and now there are younger people who have never lived without it and it is their form of communication and their "real" world. The younger people are often short and brief and don't worry about the reception - and this comes out when you come across them in real life too.

In other words, we have adapted from the physical world to the tech world, and they are learning the tech world first and then adapting that to the real world.
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I can agree with that. Either way though, in writing, or verbal communication I am a talker. That is for certain.
 
MrKleen73 said:
I can agree with that. Either way though, in writing, or verbal communication I am a talker. That is for certain.
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Yeah, you got me. Me too.
 
Had a nice workout last night. Hit a full upper body workout. Did a mix of rep ranges and just had some fun with it. Oh yeah, I worked out in my garage, it is just too busy at the gym for me to deal with at this point. I have been taking Trinity to do classes she wants to do but other than that... the gym is just a bit too much. After the other day and arguing with some idiot I am just going to lift at home when the weather is good for it. Way too cold, or a hard rain, thats a big no! Only other reason will be if I need to go heavy on leg press or some other specific machine.


5-10 minutes LISS on Airdyne - 2.5 songs.

Body Weight Warm Up x 3 rounds with no breaks.
10 Overhead Squats
10 Ring Recline Rows
10 Push Ups
5 Burpees

Chins 10 8 6 = 24 - going to work this up to a 30 rep goal then add weights

Hex military 95x15 10 6 = 31 - moderate tempo for pump will go up to 35 with this then increase weight.

Bench 9 x 15 9 9 = 33 Going to bump up another weight plate on this one and then set a rep goal off of that performance. This was done for hitting the lengthened or stretched area of ROM since the handles can come back a little lower than the sternum on the machine

WG Pull downs 11 x 10 10 7 =27 - felt good, will go with a 30 rep goal here

Super Set
Straight arm pull down 4x 15 11 7 = 33 - What a burn on this one!!!! Even triceps were burning! Will stay here until 35 reps since the weight plates are a relatively big jump for this exercise.
Pec Deck 4 x 25 11 9 = 45 - What a Pump!!!! Will take this up another plate and see where that puts me.



Hex bar Kirk rows 95x40 24 16 = 80 - These were pretty good with the neutral grip, biceps, medial / rear delts and traps pumped right up after these!!!! Reps were plenty high, I think I will go up to 105 or 115 on my next bout with these.

Strict Oly bar curls 45x31 16 7 =49 - I know the numbers here are not high, my biceps are not that great with high rep work... in all honestly with all the minor issues I have not pushed them really hard in the last couple years.

Rope ext 45x 27 14 11= 52 - Just some nice concentrated pump work here.

I was looking massive by the end of this workout. Lots of bloodflow work. Got some good pulling in with the chins.

Next time I do this I will do more pump work on back and go heavier on my main pressing lift. Probably going to be incline bench.
 
chedapalooza said:
That looks like a really fun workout (seriously)
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It really was, I was having some fun with it for sure. The pump was insane and I am sure some of that had to do with my pre workout carbs and GlycoShield! Was nice being intense but not going too far with it. Every set was taken to and RPE of 9 occasionally to failure when I misjudged my ability to do the next rep perfectly. In this instance as soon as I feel anything that will make me lose form I stopped immediately. Saves both the connective tissue, and the CNS by not hitting total failure there. When 3 sets per exercise are taken that close to form failure you have to try to be on top of it.

I really enjoyed some of the higher rep ones too!
 
Hyde said:
Taking everything to 9-10 is gonna mean some soreness coming!
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I can feel it but I wouldn't call it sore. Maybe sore-like... I have a few tiny spots with a twinge but to be honest that is saying something. I typically don't get sore anymore at all unless doing something that is a shock to the system. If I were to do say GVT or something I would end up sore. My legs were a little bit sore from the 8x5 @ 315 the other day because it was a lot more volume on squats than I have done recently. However my training lately has been on a pretty good rotation of high rep, heavy ,and the cluster sets so it would have to be a pretty big change to get me really sore.

I would trade my slower connective tissue recovery for DOMS any day!!!!

chedapalooza said:
You would think right? Funny thing is whenever I focus more on contraction instead of just moving weight, I end up wicked sore the next day
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I see what you are getting at here, but the RPE scale also applies to "Intensions" / mind muscle connectiong type work, tempo work, or even cardio. It is just a perceived effort level. Doesn't mean all explosive and heavy like power lifting stuff although that is where you hear it used the most. Several of these sets were both done with intentions, and focused on contraction, but also to an RPE9 or above.

Tonight I am going to hit up some dead lifts and some more pull ups or chins, maybe some curls, forearm and of course rear delts.

If this doesn't happen that means my daughter talked me into waiting so we could deadlift together Saturday. If that is the case I will probably do some GPP tonight like some weighted carries, maybe some sled work, and general mobility.
 
Well last night it rained so the GPP didn't get done. However I did some more pumping work for a few areas that really shouldn't mess with me doing deads today.

My left elbow has been bitching lately so I decided to do some high rep and light reverse curls with the ez curl bar to start then decide where to go to hit medials, stimulate the biceps blood flow, fill up the triceps and rear delts a bit.

EZ Bar Reverse Curls - 30lbs 25-35 reps x 3 sets

Hex Bar Power Shrug - 95x SubMax x 5 sets - I really can't say enough for the amount of muscles this really works in the hex bar. Forearms Flexors Blasted... Biceps by the elbows Blasted, Medial Delts Blasted, Trap Pumped as hell!

Rope Extensions 2 plates 3 sets SubMax estimates total reps 60-75

OH French Press 45 x sub max RPE8 x2
OH French Press (kind of JM press style but overhead) 45 x 2 sets @ RPE8 - These may be my new go to for overhead triceps work. I just simply adjusted the motion to more of a close grip overhead press than an arching extension type motion. I lowered the french press to just behind neck in a vertical line then pressed the weight straight back up with more triceps like in a JM press. This seemed to apply just as much if not more stress to the entire triceps while keeping my shoulder out of that uncomfortable area it seems impinged in. I recommend this to anyone who seems to get a little unstable in the OH Triceps extension at the stretched portion, on the stretched portion of the pull over as well.

Band Pull Aparts = PGx30, SG=27, PGx30, SGx24
PG - Prone Grip, SG - Supinated Grip

Called it a day, or an evening. LOL Was just looking for some activity and to give dinner a better place to land.

Pump was looking beastly!
 
Hyde said:
Great feeder session!
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Thanks!

Don't have much time today, here is a pic of my workout log.

Very happy with the 405x10, but probably would have gotten more total reps in the 3 sets if I had stopped at 9... Was a damn good workout and I really enjoyed myself.

Invalid Link Removed
 
wasme said:
Some big deads there my friend.
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Thanks Simon, I am feeling them today for sure! Lower back and hamstrings are both sore. Quads have a touch of soreness too. I need to look are my last 3 workouts and give myself an idea how and what I should train tonight. I was thinking of starting a split but legs and lower back are a bit toasty right now and the first program day for the split is a deadlift day.

I think more than likely I will do Incline Barbell pressing as my main lift, maybe superset them with some Rep or Hyper work for Supported Rows. Then go from there.
 
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