KLEEN - STRONG BODY STRONG MIND!

[Rocket3015]

That is crazy !!

 

[Hyde]

Sorry I meant like Donny Thompson’s “Ex-Wife” body tempering roller - basically a 200lb cylinder that you have someone lay on your hamstrings and back to release tightness and decompress the spine.

They look just like those pillars, but a bit longer. They really make you feel good.

 

[wasme]

Thanks, to me it is progress but the wife has mild OCD symptoms and is also plagued with high anxiety so the house being the way it has since the storm has her on edge then to see the chaos when she got home.

I was going to say, I feel for her as I suffer from OCD as well. But after seeing those pics... holy f**king hell!

 

[kenpoengineer]

It’s amazing how many homes in Houston have foundation issues. Those pictures brought back bad memories of my 13 years there and wondering if the house will sell.

 

[MrKleen73]

hahaha your wife might be very sick of the "earthy look"

Yeah, you would think. We thought about going light but with dogs and so many trees and stuff around the house the constant sweeping just trying to make it look clean would be too much... So we talked to our friend who is doing the floors for us and he mentioned a slightly darker color would be better for looking clean for more than a day at a time.

Holy smokes! That is a massive undertaking. I got anxiety about it for you just looking at those pictures!

Yeah, it is crazy, I am not one to get too stressed but the 2 days I had to spend at home while this was going on were so stressful I was exhausted by the time the workers went home. Add to that getting up earlier to take the dogs for walks now because concrete is drying in back...

That is crazy !!

Yeah it was pretty intense. Thank goodness the weather has been amazing for it so I was able to leave the doors open to air out the smell of dirt and clay...

Sorry I meant like Donny Thompson’s “Ex-Wife” body tempering roller - basically a 200lb cylinder that you have someone lay on your hamstrings and back to release tightness and decompress the spine.

They look just like those pillars, but a bit longer. They really make you feel good.

DUH!!! I should have snapped to that one! I have used one before at Jimbo's house. Totally slipped my mind was thinking more on the lines of hiding a body under one of the beams. LMAO!

I was going to say, I feel for her as I suffer from OCD as well. But after seeing those pics... holy f**king hell!

Yeah, can you imagine that mess with your OCD... she has enough of a time dealing with my ADHD ass leaving things wherever I sit them down and forgetting about them.

It’s amazing how many homes in Houston have foundation issues. Those pictures brought back bad memories of my 13 years there and wondering if the house will sell.

Yeah, once you get further north it isn't so bad, the limestone is closer to the surface and the dirt gets tighter composition as well. However you have to be pretty far up on the north side of Houston for that. We were originally supposed to have 34 piers put in total, that is all the quote was for. They ended up putting in a total of 28 external piers, and 22 internal piers. Even with them adding the half price tunneling and drain hook up for the 4rth drain for 2000, we still saved 2000 on the other half of the tunneling and then another 2000 in free piers!!!!

On top of that I talked them into "Floating" an area of my driveway that had sunken in with some concrete so it wouldn't fill with water. Not part of the warrantied work but they are planning on doing that today. The only way that won't happen is if they don't send him back but another team for the finish up.

I did some more calisthenics yesterday evening, just did some body weight squats,push ups and chins. Like I said I was surprisingly exhausted by the end of the day. I did end up doing about an hour of hard physical labor, they let me load a bunch of my bulk trash items into the trailer to be taken to the dump. I had some old construction stuff, and several bags of leaves that I had not been able to get the big trash pick up to take yet. They cancelled it for several months after Harvey so they could pick up debris everywhere. Then it goes on a crazy every other month rotation of tree stuff, and actual junk but never do they take construction stuff. So I ended up loading up the truck with quite of bit of stuff that has gathered since Harvey.

I am just going to call this past week an unintentional deload, I have stayed active and hit multiple exercise sessions but they have all been body weight and not ridiculously challenging. So I would put them right on par with a deload week. No reason to get myself bent out of shape over the way the week worked out. I have made some pretty good strides on moving my life forward this week and that is good enough for me...

I can't wait to get the back squared away, the dogs should actually be able to go out in the back yard tonight when I get home. Right now the concrete is still drying. It felt hard when I went out there this morning but not sure if dogs running across full speed type of hard or not. Plus they will be doing just a little more in the driveway today like I mentioned before.

 

[Hyde]

Life happens and you’re handling it in a proactive positive manner. You can step your training back up in a few days

 

[MrKleen73]

Life happens and you’re handling it in a proactive positive manner. You can step your training back up in a few days

Agreed, and I am trying to hone in my training plans and set myself a specific schedule to follow. I think I am going to do the warm up from this workout I have been doing, but swap over to a workout that will also keep my interest while sticking with the emphasis I want to put on Calisthenics and moving my body through plains of motion rather than just moving a weight.

I have always liked Zach Evenesh's training style, part of the reason I got the Underground Strength Coach certification. He has a tried and true program called Underground Volume Training. The premise is one Weight Lifting workout followed by a calisthenics workout the following day. Then a day off and repeat with a different Weight lifting day and follow up with another full body calisthenics day.

The weight lifting days are to be performed with a focus on speed, as this is intended to to make you stronger but also more athletic as opposed to strong and slow by grinding a lot of reps out.

There are 3 phases, This one is the accumulation phase starting with 4 training days a week. After 4 weeks you go into an overreaching phase with 5 training days a week for 4 weeks, then down to Super Compensation phase with 3 training days a week the last 4 weeks.

I will play hell in phase 2 but am really going to try and stick this program through the whole 3 months and see if I can't make some great progress. Time to get that mental toughness and discipline going again. Has been hard lately to stay motivated and some of that is just not lifting enough weights and having fun. The rest is my unwillingness to commit to a routine, because I hate failing. If you don't have a set routine you can't miss a workout you just don't workout that day but there is no urgency or feeling of not having done what you were "supposed" to do. That is too relaxed of a mindset for me right now.

These workouts are going to push me in just about every aspect, especially things like MaxVo2 and conditioning. There are lots of exercise pairings and complexes and the first 4 weeks the rest periods are mostly 45 seconds.

 

[hairygrandpa]

Thanks, to me it is progress but the wife has mild OCD symptoms and is also plagued with high anxiety so the house being the way it has since the storm has her on edge then to see the chaos when she got home.

This is more or less what she drove home too. Lots more but these give you a general idea of the scope of this job.

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And last but not least Wraith being King of the Hill!

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Not at all but we are almost there now!

Thanks Brother!

So last night I ended up doing some push ups and mace swings in the house just to do something but again mostly stayed in the room with the wife since the rest of our house was in shambles... I just happened to have enough room for the mace swings by the bed. We have a pretty big bedroom, like the size of a lot of peoples livingroom if not bigger!

OHHHH SH!T!!!!
That looks like post war Berlin. WTH????

 

[MrKleen73]

OHHHH SH!T!!!!
That looks like post war Berlin. WTH????

It should all be put back together and concreted up when I get home tonight too! They sent someone over today to finish up and even reinstall the toilet that we had to remove when everything backed up from Harvey. So it will all be done. Really hoping the same guy was able to come back so they could do the driveway where I asked them to fill that low spot.

 

[Studhorse]

Thanks, to me it is progress but the wife has mild OCD symptoms and is also plagued with high anxiety so the house being the way it has since the storm has her on edge then to see the chaos when she got home.

This is more or less what she drove home too. Lots more but these give you a general idea of the scope of this job.

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And last but not least Wraith being King of the Hill!

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Not at all but we are almost there now!

Thanks Brother!

So last night I ended up doing some push ups and mace swings in the house just to do something but again mostly stayed in the room with the wife since the rest of our house was in shambles... I just happened to have enough room for the mace swings by the bed. We have a pretty big bedroom, like the size of a lot of peoples livingroom if not bigger!

Holly Crap! what a mess. My wife would be freaking too.
I noticed you got some dark a ss soil there in Houston.

 

[MrKleen73]

Holly Crap! what a mess. My wife would be freaking too.
I noticed you got some dark a ss soil there in Houston.

Yeah, not sure if that is good or bad. For the homes it would be nice if it was more dense but there is a section in back with all that fresh dirt on top and i might just fence it off and see what I can grow in it. Probably not, I imagine I am busy enough without adding gardening to my to do list. More than likely I will just drop some sod on it and let it grow.

 

[Studhorse]

Yeah, not sure if that is good or bad. For the homes it would be nice if it was more dense but there is a section in back with all that fresh dirt on top and i might just fence it off and see what I can grow in it. Probably not, I imagine I am busy enough without adding gardening to my to do list. More than likely I will just drop some sod on it and let it grow.

lol, My gardening consist of 6 big a ss pots. Bell peppers/ jalapenos and tomatoes is all I grow.

 

[LiveToLift]

Thanks, to me it is progress but the wife has mild OCD symptoms and is also plagued with high anxiety so the house being the way it has since the storm has her on edge then to see the chaos when she got home.

This is more or less what she drove home too. Lots more but these give you a general idea of the scope of this job.

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And last but not least Wraith being King of the Hill!

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Not at all but we are almost there now!

Thanks Brother!

So last night I ended up doing some push ups and mace swings in the house just to do something but again mostly stayed in the room with the wife since the rest of our house was in shambles... I just happened to have enough room for the mace swings by the bed. We have a pretty big bedroom, like the size of a lot of peoples livingroom if not bigger!

All I can say is wow. I can understand anyone especially someone with OCD being a bit worried coming home to that. I'm the end it will be for the better though.

 

[Rocket3015]

Fresh Veggie's from the garden are the best!

 

[hairygrandpa]

Fresh Veggie's from the garden are the best!

Studhorse LOVES cucumbers.

 

[Rocket3015]

Studhorse LOVES cucumbers.

But I'm not using them in my salad when he's done with them !!

 

[Hyde]

But I'm not using them in my salad when he's done with them !!

Aww cmon, you peel the skin off before you eat em anyway...

 

[Studhorse]

Aww cmon, you peel the skin off before you eat em anyway...

YEA!

 

[Rocket3015]

I don't think so !!

 

[wasme]

Seems like there is alot of salad tossing going on in here.... just sayin' lol

 

[MrKleen73]

Oh boy did that get colorful quickly! Nothing like a good tossed salad... done well it can make you speak in tongues...

I hit up a really fun kind of body weight into machine pump work type of workout full body workout Saturday. I hadn't seen myself with a pump in a while and I was looking huge! Diet took another hit this weekend. I am just not mentally into this, even with the contest / challenge last week was a mess.

I finally got to the store and got some more groceries so we can eat more at the house. A lot of the house is still a wreck too because we just don't feel like moving everything back into position the moving it back again to have the work done...

I am starting the Zach Evenesh program tonight. Phase 1 split looks like this but changing exercises @ the 2 week point to keep things fresh and avoid overusing the same movements.

Day 1 - Upper Body - Weights and Body Weight
Day 2 Full Body Calisthenics and sprinting
Day 3 Active rest -
Day 4 Lower Body Weights and Body Weight
Day 5 Full Body Calisthenics and Sprinting
Day 6 Active Rest
Day 7 Active Rest

I have always loved his training since I started it and expect to have a love / hate relationship with this one.

I just went through and made up some daily meal bins I plan to incorporate into my diet to keep things going well. They will begin to change a bit as things go on but basically the plan is this.

Breakfast Staple - 6 eggs 1 TBLS oil - 36p, 41f, 0 carbs

Daily Bins - on average are 1700-1800 cals and In the 180 Protein, 100 Fats and 150-175g carb ranges.

Workout days will have an additional 50 grams protein and 100 grams carbs in the Periworkout window, that will have workout days topping off around 2800.

I just set up this rotation today and have set up 4 different food bins "recipes". I will create more as I go but for right now this will give me a good place to start. Hopefully I have time tonight to make one of the bins for myself to start on tomorrow.

I am hoping if I can get this lined up it will be so simple and convenient that I won't have to think about food much. Just finish the bin and don't eat extra. Makes it very simple.

 

[MrKleen73]

Powering up with some peanut butter PrOats in hopes that I can get in there and crush the weights tonight. There is a possibility it will end up being Tuesday as I have been planning to do this rotation Tuesday Wednesday, and Friday, Saturday. However now I am thinking that if I can do it Mon, Tues, Thurs, Fri then I can add in Yoga at Noon on Saturday...

Either way I have to patch my fence where my dog keeps breaking the wood planks. He has found that if he stands on his hind legs and slams his weight into the wood planks that some of them will break. So I have to go patch it with some new boards, and also staple up some chicken wire where he found he can jump it. There is a 5 foot section next to the neighbors that he found he can jump and hook his feet on good enough to climb over it. Dang female going into heat again made him nuts!!!! On top of that the neighbors like my dog and think he would make a great daddy to their Rottweiller, it normally lives across the street at their daughters house but they brought it over next door now... I really think they are hoping he knocks her up so they can sell the puppies for a profit.

 

[Rocket3015]

Peanut Butter in anything is good!!

 

[hairygrandpa]

Peanut Butter in anything is good!!

Good lube too, if you pick out the peanut pieces first.

 

[Hyde]

Good lube too, if you pick out the peanut pieces first.

That’s your problem - you’re playing with chunky instead of getting that creamy goodness!

Kleen, I am putting myself to the diet as of today as well. I know it won’t be easy, but it will be worth it.

 

[Rocket3015]

Sticking to a diet is hard, but worth it!

 

[MrKleen73]

Peanut Butter in anything is good!!

Dang straight!

Good lube too, if you pick out the peanut pieces first.

LMAO!

That’s your problem - you’re playing with chunky instead of getting that creamy goodness!

Kleen, I am putting myself to the diet as of today as well. I know it won’t be easy, but it will be worth it.

Yeah it is hard to do when you aren't super motivated. I am at a point I look okay with my shirt off and really not as motivated to diet as I want to be... However this challenge is up in 5-6 weeks and I need to finish up with some sort of abs.

Sticking to a diet is hard, but worth it!

Absolutely and once locked in on it keeping it going is not hard either. It is just getting the ball rolling and up to speed that is the challenge. Once results are showing some good progress it is easy to keep to keeping on. Like for you with the changes you are making right now, sticking to things is probably pretty easy because the results are becoming a bigger reward than the food is. That's how it gets for me once I am in the zone anyway.

 

[MrKleen73]

Oh yeah last night ended up being a Hammer and Nail workout. I ended up replacing all of the boards on a 20 foot section of my fence. Each one I would remove would just show how dry rotted the wood next to it was. Most of it too damaged to be secure, it was no wonder that the dog was able to break through them just by jumping at them. So I just had to keep on moving down the line replacing them until I ran out of fence slats.

I didn't get back inside until about 8:30PM so I ended up just eating my dinner, showering and calling it a night. Dinner was 2 4 oz 90/10 sirloin patties with 2 slices of cheese, some mustard and jalapenos. Wasn't any reason to replenish carbs so I just left them off of the menu. 54p, 28f, 0 carb

 

[Rocket3015]

The closer I get to my goals, the more driven I am.

 

[MrKleen73]

The closer I get to my goals, the more driven I am.

That was how it was with me when I did my competition. Man I got shredded but once I got lean like you are now and every lb I lost made a difference it was so easy to adhere to diet. Wasn't even a question as to whether or not I was going to fall off the diet. It was easy to maintain. I had a reminder set for every meal and every meal was exact... down to counting a specific number of almonds per meal. At one point I could have 36g whey, and 12 almonds as one of my meals.

I also couldn't pass a mirror without checking out my reflection. It was sooooo cool to be that lean!!!!

 

[Rocket3015]

Easter Dinner Might be a bit rough !

 

[MrKleen73]

Easter Dinner Might be a bit rough !

Eat a little less Saturday, maybe drop carbs a bit to give the big meal a place to land. I imagine in your case a good refeed won't hurt regardless.

 

[Hyde]

Chris, something I realized reading the transformation thread is how similar our food preferences are. I learned a lot of things about diet from you and Snags and some others when I started getting into lifting, but what strikes me is how much your choices for meal structure mirror my own, down to food pairings even! It’s uncanny

 

[MrKleen73]

Chris, something I realized reading the transformation thread is how similar our food preferences are. I learned a lot of things about diet from you and Snags and some others when I started getting into lifting, but what strikes me is how much your choices for meal structure mirror my own, down to food pairings even! It’s uncanny

Great minds, and obviously great taste! Those types of things are my go to meals, I have never thought of just making them to eat for a whole day with the right macros to make life simpler until the other day. I can look at each one of the bucket recipe's and be like yeah that is going to be good!!!! Not Oh man, I have to eat that????

 

[Hyde]

Great minds, and obviously great taste! Those types of things are my go to meals, I have never thought of just making them to eat for a whole day with the right macros to make life simpler until the other day. I can look at each one of the bucket recipe's and be like yeah that is going to be good!!!! Not Oh man, I have to eat that????

Exactly. There WILL be times, often, where you will be hungry and need to eat but will crave some variety from your diet. Having food you won’t struggle with makes so much difference.

 

[christ83189]

Any of you guys have a recommendation for a good macros/calorie tracking app? I know how to eat healthy and eat clean but dont know how to diet and track calories and all that. Like i couldn't begin to even guess how many calories i eat on any given day. I wanna get shredded for summer and i think im at the point in my life where i actually need to get smarter about these things if im gonna make the progress i want to make.

 

[christ83189]

Figured i would ask you chris, cause youve always been very helpful and you're knowledgable about these things

 

[MrKleen73]

Figured i would ask you chris, cause youve always been very helpful and you're knowledgable about these things

Thanks, I think the one most people use is My Fitness Pal, it is what I used for a long time. I use my own spreadsheet for a lot of things. I just went and looked up a lot of my repeat foods, entered them into a spreadsheet, and have a second sheet I copy and paste the info into which tallies total grams and calories.

I know there are more trackers online that others use but MFP seems to be the king, or at least the best known out of them.

 

[booneman77]

Thanks, I think the one most people use is My Fitness Pal, it is what I used for a long time. I use my own spreadsheet for a lot of things. I just went and looked up a lot of my repeat foods, entered them into a spreadsheet, and have a second sheet I copy and paste the info into which tallies total grams and calories.

I know there are more trackers online that others use but MFP seems to be the king, or at least the best known out of them.

Im with chris here, MFP is the best if for no other reason than they have by far the most comprehensive database. Its pretty tough to find a food that you can't just type in the name or snap the barcode and not have it auto populate. The addition of the "swipe to add yesterday's meal" is also awesome when you repeat the same meals (or even most of it) day after day.

 

[Rocket3015]

Any of you guys have a recommendation for a good macros/calorie tracking app? I know how to eat healthy and eat clean but dont know how to diet and track calories and all that. Like i couldn't begin to even guess how many calories i eat on any given day. I wanna get shredded for summer and i think im at the point in my life where i actually need to get smarter about these things if im gonna make the progress i want to make.

I use "Lose It"

 

[tyga tyga]

I use "Lose It"

I use fat secret. Massive database (restaurants, store brands ect)

I use it more for a general idea now. I weigh maybe one meal and it’s generally meats. Everything else gets my best guesstimate

 

[Rocket3015]

I use fat secret. Massive database (restaurants, store brands ect)

I use it more for a general idea now. I weigh maybe one meal and it’s generally meats. Everything else gets my best guesstimate

I do the same weight the proteins and guess the rest.

 

[kenpoengineer]

Been using My Macros + app for years.

 

[MrKleen73]

So many options in here!!!! I still haven't even made my first bucket of food yet. Training took me until 8:45 by the time I got out there after handling the immediate needs in the house.

I have been keeping more track of food intake this week and adjusting things at the end of the day to get me close to where I want to be.

Fast Breaker - 12:00PM - 41p, 41.5f, 3c

Meal 2 4:40 PM - 56p, 21f, 58c -

Peri Workout shake - 40p, 0f, 110c

Post workout meal - 76, 10f, 111c

Macro Totals 213p =852, 72f = 648, 282c = 1128
Total Calories - 2622

The workout was a beast! I knew it was going to be challenging but I was gasping for air and sweating a lot and it was relatively cool in the garage, especially with the fans.

Warm Up 5 minutes brisk walk, and then x10 on all movements listed
Shoulder Rolls forward
Shoulder Rolls backward
Protraction / Retractions
Cat Camel
Shoulder Dislocators
Leg Swings to sides
Leg Swings to Front and back
Wrist Mobility & Dynamic stretches all done on hands and knees for resistance x10 each -
Finger Pulses
Palms Up Pulses
Side to side Wrist Rotations
Side to side stretches
Supported External rotations into hyper-extension at elbow
Hands backward palms down stretches
Hands backward palms up stretches
Hands forward wrist stretches.

Planks x 45 seconds each - Prone Plank, Side Planks with arm up and looking back at hand to make harder

THAT WAS JUST THE WARMUP!!!! I sweat from this bad boy. This is the warm up I got from the body weight only workout I was doing that I keep raving about. My elbows have improved so much from the wrist mobility it is unreal. Oh my front squat grip has become so much more comfortable now too!!!! Also my shoulders are completely ready for whatever I throw at them after this. I need far less movement specific warm ups now for my shoulders to feel ready to push or pull.

Okay so on to the actual workout... 45 second rest periods between the supersets

1. Jump Squat into 2 Broad Jumps x5 sets - 45 seconds rest - man these were really challenging from a coordination aspect. This was jumping up then landing and immediately trying to change the direction of the jump to a forward jump. I found I did more of an up and a little forward at first. Transferring the force to forward propulsion was challenging and timing the jump took a lot of athleticism. Then to go immediately into a second broad jump was pretty odd at first. I think I will be better at them next week but then the exercises will change the following week. Also they took more out of me than I expected with the 45 second rest...

2A. Multiple Angle DB Bench Neutral grip - 60x12, 70x12, 70x11, 60x12, 60x10 - Wow the rep work shocked my system compared to the bodyweight program I was doing for a little bit.
2B. Rear Delt Flies on Bench - 25x12, 25x12, 25x10, 25x9, 25x7

3A. BB Floor Press - 135x8, 155x8, 175x8, 175x8, 175x8 - I found these more challenging than expected due to fatigue, and my anterior delt is still recovering and doesn't like the position so getting it used to it. I just paused at the floor for a few seconds per rep remaining tight and not completely resting the elbows to get more intensity out of it.
3B. Multi Grip Pull Ups, OH x6, WGOHx5, Chin Ups x5, Pull Ups x4, Chin Ups x4 - very strict, full scapular stretch and quick pause in bottom of each rep, explode up and pause at top.

4A. DB Side Raises - 35x12, 35x10, 35x9
4B. Incline DB Rows - 60x12, 60x12, 60x10

5A. Banded Triceps Push Downs = 100 reps in as few sets as possible = 3 sets
5B. Banded Face Pulls - 100 reps in as few sets as possible = 4 sets - had to pause for a bit and do a 4rth to get to 100 on this one.

I was honestly beat after this. Going from 3 minutes rest in between the same muscle groups down to 45 seconds between supersetting 2 muscle groups kicked my ass! It felt so good though! I pointed my fan right at the incline bench and just laid there gasping for air for about 5 minutes before going inside. I also sweat like I have not in a while! Had I started this workout a month ago my progress would probably doubled. It will definitely help with weight loss this last month of the transformation challenge.

I am not sure how I will do some of tonight's training it is a Body weight and calls for 10 50 yard sprints to start with and 2 400 meter runs at the end. However from what the weather has planned that is not going to be an option. We have a 100% chance of thunderstorms today... I have an airdyne bike, I can use it if nothing else. I know I used to run a 4.52 in the 50 yard dash and assume I am probably in the 5-6 second range now so I will maybe do like 8 seconds full tilt boogie on the airdyne for each one of those and rest 45 seconds... On the 400 I have no clue but looking online at some times i think I can maybe go 90 seconds all out for the first set and maybe 100 seconds the second time since I know i would be slower if honestly running. Oh man that sounds like a possible puke fest!!!! I would rather run, at least you feel like you are getting somewhere and get the wind on your face!!!! Just feels much more real and visceral.

Man this workout was just what I needed mentally... physically too I am sure. There was definitely a MASSIVE difference in energy expenditure from this to the much slower paced and lower intensity body weight workout which was more skill based... Not gonna lie the body weight workout for the day has me a lot more leery of getting in there and getting after it! It's the running that I know is going to kick my ass!!!! Yesterday's workout let me know how bad my wind has gotten so this is really going to be hard.

 

[MrKleen73]

By the way guys in all honesty, if you have elbow issues please take the time to try out these wrist mobility exercises. My elbows have improved so much I don't need any SMR for them, within a few days of starting these the pain started letting up in my elbows. Stretching the crap out of the wrist gets the whole forearm too and I have never had anything make this much of a difference so quickly with my elbow issues. Way better than even the RolFlex!!!!

If any of you are interested here is an instuction video for the whole warm up, if just interested in the wrist stuff then it starts around 7:30 in. Like I said this warm up takes about 15 minutes with the planks now that I know the pattern. My shoulders and elbows are so much better, and you get a lot of core work done during it. Plus once you get better you do it from full planks and talk about some core work then!!!!

[video=youtube;8lDC4Ri9zAQ]https://www.youtube.com/watch?v=8lDC4Ri9zAQ&t=[/video]

 

[Hyde]

Everything you did prior to the wrist work is standard material for prep for serious training. I don’t even write about it in my log because proper warmup/activation/release occurs before every single session.

If people aren’t doing that kind of stuff for 15 minutes before getting under a barbell and they’re not still in college, they are A. ensuring injury comes sooner rather than later and B. not getting the most out of their training by failing to activate to full potential.

 

[kenpoengineer]

Your warmup would have killed me! Ah, youth is wasted on the young!!

 

[MrKleen73]

Everything you did prior to the wrist work is standard material for prep for serious training. I don’t even write about it in my log because proper warmup/activation/release occurs before every single session.

If people aren’t doing that kind of stuff for 15 minutes before getting under a barbell and they’re not still in college, they are A. ensuring injury comes sooner rather than later and B. not getting the most out of their training by failing to activate to full potential.

I was doing a relatively standard 5 minutes on bike or some sort of cardio, then I would do some light bodyweight stuff before. Push Ups, recline rows, body weight squats, burpees, mountain climbers, frog jumps, and band pull aparts in a mini-circuit repeated 3 rounds no rest and 10 reps a pop except for burpees.

The shoulder rolls on the hands and knees are very challenging as the spine is to stay stiff and takes a lot of coordination at first. For me this had given me a better mind to muscle connection in the stabilizing muscles of my shoulder girdle. To me they are definitely better than the little body weight circuit which was what I was doing before.

Your warmup would have killed me! Ah, youth is wasted on the young!!

Young huh? Lol I am a bit younger than you but not that young... 45 with an abused body. I figured you probably did something like this or a calisthenics based warm up to get you going. What do you do?

Last night was the body weight workout and I ended up doing the Airdyne instead of sprints due to the weather. I actually ended up doing more than I would have if sprinting because I did 10 second intervals when a 50y dash would only take me 5-6 seconds.

Warm up - I let the Airdyne be my warm up as it hits every muscle in the body, and I was going to start with Airdyne sprints anyway. So I did 3 songs on the Airdyne at nice pace to get warmed up then hit start on my HIIT timer and went to work...

1) Airdyne Interval Sprints 10 rounds 10 seconds sprint / 45 seconds rest - By the end of this I kept pushing it but my pace was probably dropped off by 40%. I was huffing and puffing like crazy at the end of this and was already starting to drip sweat. Nice to start off a resistance training workout with HIIT!!! WTF!!!!

Full Body Calisthenics Complex x5 rounds, 45 seconds rest between rounds
2a) Mixed Grip Pull Ups x6
2b) Dips x 12
2c) Body Weight Squats x18 - this complex was challenging and again was pretty much HIIT... I was literally dripping sweat on the floor and had to do rest pauses on the last 2 sets of pull ups due to the fatigue. Two days of pull ups in a row with very short rest periods is putting it to my back, I can feel it today. Dips I started doing slow negatives, a small pause and then explode out of the bottom, but by the end I was just pushing to finish them. The squats weren't challenging in a weight aspect but a metabolic aspect... My legs were gassed already from the Airdyne sprints so they were just full of blood and fatigued to the max... The veins in my quads were showing all the way down the front of my thigh.

3a) Band Pull Aparts 4x25 - every other set done supinated.
3b) Hanging Leg Raises - 10, 10, 5 went to bent knee to complete the set x5, 10 Abs were toasty after this, no swinging involved on these, really tried to exercise a lot of control on the leg raises.

Airdyne 90 second sprints - 2 rounds, 3 minutes rest in between - Holy hell these were just abusive!!! I thought I was dying by 60 seconds of sprinting, and was sure I had gone to hell by the end of the 1st round! I spent the next 3 minutes trying to justify why I shouldn't do the second one. Then the alarm went off and it was go time! I was literally giving it everything I had, eyes closed and pushing with my all to finish it. I felt like I was barely moving by the end of it, but I was still moving at a decent pace. Talk about having to muster up mental toughness!

What kind of sadistic phuck opens with HIIT then closes with HIIT while keeping most of the rest of the workout basically HIIT!!!! Oh yeah the kind of guy I like programming my workouts! Make me uncomfortable and you make me stronger!!!!

 

[Hyde]

Yeah bet you were soaked after that!

Shoulder dislocations, after my shoulders have some blood in them, really open things up for me.

Your warmup would have killed me! Ah, youth is wasted on the young!!

Like anything else, you progress it to wherever you need. And it won’t always be the same for every day by any means. The right warmup is whatever gets your tissue warm and limber enough to handle the stress of your training, and ideally increases your rate of force production.

 

[MrKleen73]

Yeah bet you were soaked after that!

Shoulder dislocations, after my shoulders have some blood in them, really open things up for me.



Like anything else, you progress it to wherever you need. And it won’t always be the same for every day by any means. The right warmup is whatever gets your tissue warm and limber enough to handle the stress of your training, and ideally increases your rate of force production.

No doubt, dislocators are awesome and definitely seem to help clean up the corners of the socket a bit as well as open you up.

I figured I would post up my macros for yesterday to show I am being consistent in being in my caloric ranges and general area of my macros.

3/28/2018 Protein Fat Carbs
Totals 229.5, 74.8, 264.2
Calories 2648 That is almost spot on for calories but a bit high i protein and lower in fats but I will take it. Still a nice ratio for for the type of work I am doing.