KLEEN - STRONG BODY STRONG MIND!

[Hyde]

Had to get up at 4:30 for the second day in a row, so thankfully I made it to sleep by 9pm last night - that never happens, but when you’re tired enough it comes together!

 

[booneman77]

I've been feeling the fatigue you speak of as well brother. Rarely get to sleep before 11pm and always up by 5am. It definitely has an impact especially after so long.

this is my life as well... saturday and/or sunday typically are my reprieve from this schedule but I'd estimate I get almost 20% of my weekly sleep on planes or car rides while traveling ha

 

[MrKleen73]

I've been feeling the fatigue you speak of as well brother. Rarely get to sleep before 11pm and always up by 5am. It definitely has an impact especially after so long.

Yeah this sounds about right. Lets not forget waking up to pee too!!!

Had to get up at 4:30 for the second day in a row, so thankfully I made it to sleep by 9pm last night - that never happens, but when you’re tired enough it comes together!

Yeah it does.

this is my life as well... saturday and/or sunday typically are my reprieve from this schedule but I'd estimate I get almost 20% of my weekly sleep on planes or car rides while traveling ha

Yeah I normally will sleep in one day on the weekend, get about 3-6 extra hours sleep over the weekend and am good to go but when I don't get those extra hours to fill the hole back up then it just gets deeper and deeper.

I can't imagine sleeping on planes, I am sure I could after a while but I am so uncomfortable in those tiny seats, and aware of being around strangers that sleeping is not that easy for me.

 

[Hyde]

There’s always some loud nervous person who won’t STFU on a plane, or a baby, etc - can never sleep on planes. Especially being upright.

 

[Rocket3015]

A plane is the most uncomfortable place in the world!!!

 

[booneman77]

You guys are spot on... comfort is not even a consideration on a plane ha. I'm lucky though that I basically have an on/off switch in my brain that I toggle whenever I want and poof, sleep in 10min or less. Anytime, anywhere. It's the single biggest reason this travel job doesn't hardly bother me. Definitely not helping my posture or misc back/neck aches and pains though.

That said, noise cancelling headphones (I just upgraded from the old massive over the ears bose to the new in-ear ones and man does that make sleeping easier!) and wearing the right clothes (not too hot or cold and the ability to adjust quickly since you can be on two planes and one is 100deg while the next is -10384920) are high on my list of helpful tips.

 

[MrKleen73]

Did not get a chance to lift last night. We got hit with a massive thunderstorm that filled the yard and then seeped into the garage gym a bit. I finished off about 12 oz cooked weight steak left over from Fathers Day last night then woke up feeling nauseous this morning. Hoping just a touch of something in the steak, and not the beginning of side effects. Right now I am going under the assumption it was the steak since it set out for probably 2 hours before everything was put up on Sunday and it being 5 days after cooking it. Thursdays are trash day so we finish off or throw out any food that was cooked on or before Sunday on Wednesday night. Basically a left over day.

Anyway, hoping the dry heaves this morning had to do with that or even a stomach bug. My boss had one yesterday that he said his wife had earlier in the week.

Either way not feeling bad enough to stay home at the moment but stomach is not really happy either. So hoping for some improvement throughout the day so I can get in a nice lift.

All other things seem to be fine, BP is okay, and urine color has not really changed at all. So thinking this is unrelated to the SD, or if so not related to liver stuff but some other reaction.

 

[Hyde]

You get nausea much more frequently than I do. I can’t recall the last time I have puked, but you seem to get hit with a lot of bugs or whatnot. Makes me wonder if I have just been lucky!!

 

[Rocket3015]

You get nausea much more frequently than I do. I can’t recall the last time I have puked, but you seem to get hit with a lot of bugs or whatnot. Makes me wonder if I have just been lucky!!

I haven't puked in years, last time was when I got some bad PWO ..............

 

[christ83189]

You get nausea much more frequently than I do. I can’t recall the last time I have puked, but you seem to get hit with a lot of bugs or whatnot. Makes me wonder if I have just been lucky!!

Seems like i get it alot too. Kinda sucks lol

 

[Hyde]

Seems like i get it alot too. Kinda sucks lol

Nausea is the worst! That gut contraction right before you heave is awful every single time.

 

[LiveToLift]

this is my life as well... saturday and/or sunday typically are my reprieve from this schedule but I'd estimate I get almost 20% of my weekly sleep on planes or car rides while traveling ha

It's rough but adulting isn't a breeze that's for sure brother Boone!

Yeah this sounds about right. Lets not forget waking up to pee too!!!

Yeah it does.

Yeah I normally will sleep in one day on the weekend, get about 3-6 extra hours sleep over the weekend and am good to go but when I don't get those extra hours to fill the hole back up then it just gets deeper and deeper.

I can't imagine sleeping on planes, I am sure I could after a while but I am so uncomfortable in those tiny seats, and aware of being around strangers that sleeping is not that easy for me.

Hahaha I hear you there brother!

 

[kenpoengineer]

Hope you recover quickly Chris! Geez, the weather in Texas makes me say “keep an eye out for an ark”!

 

[MrKleen73]

You get nausea much more frequently than I do. I can’t recall the last time I have puked, but you seem to get hit with a lot of bugs or whatnot. Makes me wonder if I have just been lucky!!

Could be, but I think my gut is just one of my "weaknesses" this has been a weird nausea though. Like I am relatively okay then my stomach tightens, mouth waters and I stand up it just increases the feeling of needing to throw up.

I haven't puked in years, last time was when I got some bad PWO ..............

Getting over stimmed makes me pukey, getting gassed from high intensity, high volume leg work, or rolling / grappling have always been able to push me over the edge.

Seems like i get it alot too. Kinda sucks lol

Yeah, I think just like some people have joints and tendons that seem to be able to take unlimited abuse and others have to watch out for overuse injuries with half the volume. Some peoples guts seem to be cast iron, and others more sensitive to things.

Nausea is the worst! That gut contraction right before you heave is awful every single time.

Exactly, that is what I have been dealing with, like that contraction comes and then just sticks arund for a but until I can't hold it. Some times I can wait it out too but yesterday wasn't one of those days.

It's rough but adulting isn't a breeze that's for sure brother Boone!Hahaha I hear you there brother!

No doubt.

Hope you recover quickly Chris! Geez, the weather in Texas makes me say “keep an eye out for an ark”!

I am feeling somewhat better. I had a bit of the stomach tightening as I parked in the parking garage but waited it out for a minute and was okay. I stopped vomiting yesterday afternoon and was able to eat 2 servings of cream of rice cereal. So that is a good sign.

I have not taken any orals for the past couple days, and don't intend to until I feel 100%.

As far as everything else goes, I am looking good, nice and lean. Not quite where I wanted to be at the end of this yet and probably won't get there by then but I am honestly pretty happy with how I am looking right now. So I won't be upset either way.

 

[Hyde]

I kind of do have an iron gut now that I think about it. I eat a lot of food that is over a week old without consequence, I have never puked from training ever (and I train so hard sometimes that I nearly black out or pass out), only been food-poisoned twice in my life, and I can eat huge amounts of sugar or grease alright.

But boy I can strain a muscle easily if I’m not smart

 

[LiveToLift]

I kind of do have an iron gut now that I think about it. I eat a lot of food that is over a week old without consequence, I have never puked from training ever (and I train so hard sometimes that I nearly black out or pass out), only been food-poisoned twice in my life, and I can eat huge amounts of sugar or grease alright.

But boy I can strain a muscle easily if I’m not smart

Something about prepared food stored an extended period of time turns me off. I definitely envy you being able to eat food that is that old! I'd save some money as my wife throws it all out after just a few days.

 

[Hyde]

Something about prepared food stored an extended period of time turns me off. I definitely envy you being able to eat food that is that old! I'd save some money as my wife throws it all out after just a few days.

My gf’s daughter will almost never eat her leftovers...lucky me!

 

[Rocket3015]

My gf’s daughter will almost never eat her leftovers...lucky me!

I'll say !!

 

[MrKleen73]

Hey guys quick update in here today.

Saturday - Upper Body Hybrid Session - Load / Metabolic / and Pump Work

Incline DB Bench - 45x15, 55x15, 75x12, 95x10, 105x8, 8, 8

Free Motion complex, worked up in weight for 3 sets of about 6 exercises including pull downs, straight arm pull downs, cable cross overs, curls and triceps extensions, and then 3 working back down. No rest to speak of just kept going from opposing muscle groups so they could rest while I worked the other side.

Hit up some more Pec Flys Side raises, Triceps extension, Dips, and Curls when I went upstairs.

I had a massive pump and got in a good 600+ grams of carbs in intra and post workout.


Sunday - Carbs eaten for breakfast, 72g

Lower Body Occlusion Training 60-90 minutes later with 100g of carb powder added intra...

Leg Press Machine 100kg x30, 140kg xRPE9, 140kg xRPE9, 140kg x fail - Flexed Thighs for 30 seconds between each set then rested 30 seconds and started back up.

Remove Occlusion - Rest 3 minutes

Occlude Thighs

Triple Set
Lying Leg Curls - 25kg x30, 40kg x18, 30kg x 19, 30kg x16, 30kg x 11 - HOLY BURN!!!!
Leg Ext - 30kg x 30, 40kg x25, 40kg x 21, 40kg x14
Calve Extensions on Leg Press 240kg x 30x 4 sets

Occluded Stretching for Hamstrings and Quads 1 minute each!

Finished up the day with about about 500g of carbs in total.

I woke up looking lean and tight.

 

[kenpoengineer]

500/600 g carbs would have my midsection so bloated I’d have to turn sideways to walk in the door!

 

[MrKleen73]

500/600 g carbs would have my midsection so bloated I’d have to turn sideways to walk in the door!

Yeah, it has to be the perfect type of carbs for me to get it in that way, and I need to be relatively depleted as well!

 

[MrKleen73]

Ugh, had to stay late at work last night until 8:30, then go home and try to go to bed but I couldn't wind down, andwas up until after midnight. I woke up @ 2:30AM and took a while to fall back asleep because I was worried about not waking back up at 4:00 to come back in to work... Supposed to be lifting tonight, but we shall see how I am doing on 3ish hours of interrupted sleep.

We shall see, I may try to sneak out for cardio at lunch and then maybe take the evening off to catch back up on sleep. That or nap during lunch and then work out. We shall see, but right now I am fugging whooped!

 

[tyga tyga]

Personally, I’d sleep on lunch lol

 

[MrKleen73]

Personally, I’d sleep on lunch lol

If it becomes a possibility, we are down two techs due to travel, and I haven't been able to take a full lunch but once in the last week and a half.

 

[Hyde]

Gotta love short-staffing

 

[MrKleen73]

Gotta love short-staffing

Yeah, we are opening a few new offices and also have trials going on so a few of our techs are out of town setting that stuff up. Makes for a very chaotic day... every day!

 

[Hyde]

Yeah, we are opening a few new offices and also have trials going on so a few of our techs are out of town setting that stuff up. Makes for a very chaotic day... every day!

How long is that going on for? Anything over a week people start burning out it seems

 

[MrKleen73]

How long is that going on for? Anything over a week people start burning out it seems

Just the last 3 weeks but should slow down some next week for a bit. We had 8 Summer Associates at the firm that just finished their summer internships finish up an office in Denver moved and that will be over next week as well. So things should get a bit better and normalize again. It's a massive law firm and very dynamic so the work and projects come and go in spurts of maddening pace and a pretty relaxed job...

Workout tonight was very simple and effective!

50 pull-ups and 100 dips

 

[tyga tyga]

Man, I had to hire people this past week because we’re short staffed and interviews are stressful and VERY time consuming. But, I hope that all catches up quickly so your normal training will resume!

 

[booneman77]

Man, I had to hire people this past week because we’re short staffed and interviews are stressful and VERY time consuming. But, I hope that all catches up quickly so your normal training will resume!

ugh interviews are the worst... looking at a resume you think you're getting one thing and when you walk out you wonder how that person even typed those words ha

 

[Rocket3015]

ugh interviews are the worst... looking at a resume you think you're getting one thing and when you walk out you wonder how that person even typed those words ha

I know what you mean!!

 

[MrKleen73]

Man, I had to hire people this past week because we’re short staffed and interviews are stressful and VERY time consuming. But, I hope that all catches up quickly so your normal training will resume!

I just a few more days this week and things should turn around.

ugh interviews are the worst... looking at a resume you think you're getting one thing and when you walk out you wonder how that person even typed those words ha

Yeah, I don't do any interviewing but I have definitely ran into those who interviewed really well and impressed my bosses during the interview but sucked at the job!!!! To me those are even worse because you get duped and disappointed.

 

[Hyde]

I am just always amazed by how BAD some new hires can be occasionally... the ones where you wondered if they just decided a warm body was better than nothing

 

[christ83189]

I am just always amazed by how BAD some new hires can be occasionally... the ones where you wondered if they just decided a warm body was better than nothing

Yeah seriously. I saw it alot as a cook as i was the kitchen lead and trained all new cooks. Same thing in framing though. We get some real dummys. Blows my mind how a lazy stupid person would think framing would be a good career choice lol

 

[MrKleen73]

I am just always amazed by how BAD some new hires can be occasionally... the ones where you wondered if they just decided a warm body was better than nothing

THose are the worst!

Yeah seriously. I saw it alot as a cook as i was the kitchen lead and trained all new cooks. Same thing in framing though. We get some real dummys. Blows my mind how a lazy stupid person would think framing would be a good career choice lol

Lazy and framing do not go together at all. Must be the stupid part that made them think it was a good choice. That or they are just lazy and knew someone who could get them hired...

 

[MrKleen73]

By the way I did not mention but I started the SD and DMZ back up Sunday since I was feeling better. Hoping to see some minor improvements this week but definitely expecting to be able to pull in and retain a lot of carbs for the final pics if I can get my timing right.

My body is definitely ready for a change in training. My volume has been pretty high for a little bit and I can feel it wearing on me. As was probably evident with my very simple workout yesterday.

I will stop the cycle on the last day of the contest, then I am going to try to change focus a bit. Really focus on some best practice nutrition, as opposed to only focusing on effective fat loss. I plan on slowly leaning up some more while working on conditioning and whatnot. I can't really focus too much on conditioning while on designers as I get cramps in my calves and shin splints from cardio when on them. So fat loss has to be via restriction during those times. Slow steady state LISS helps a bit with fat loss but not much for conditioning.

Over all goals after the competition, get my blood lipids in a good range, eat more green veggies, and pay attention to my health more while trying to maintain or improve my level of leanness. Again, I do not mind if I end up at 190 in the process if I look and feel good body weight is not gong to be my concern.

Speaking of lipids, I was only able to use the IM SR9009 twice, what it was suspended in did not agree with my body at all and left me with a lot of painful crystallization in the quads for days after the shots. So I stopped that immediately and got rid of it. So there is no lipid improvement, or extra fat loss from being on a PPAR unfortunately.

 

[hairygrandpa]

You are doing awesome! I'm holding back on progress pics to maximize on the "shock and awe" effect -but honestly, I would be happy to place between 4th and 6th. Can't compete against years of wisdom, careful planing and iron discipline.

 

[MrKleen73]

You are doing awesome! I'm holding back on progress pics to maximize on the "shock and awe" effect -but honestly, I would be happy to place between 4th and 6th. Can't compete against years of wisdom, careful planing and iron discipline.

I think you can, you have the "Just Do It!" mentality going for you that give you an edge as well. I think it is a MASSIVE part of your success in life as well. Imperfect action is always better than indecision and no action. More importantly though is that you keep yourself going until you reach something you find satisfying. I still need another 5lbs fat loss to hit my real goal of not having fat under my pecs, but the rest of me looks so good right now that it is not even that much of a factor to me. I am definitely proud of my achievements thus far.

Just imagine if both of us hard started taking this seriously at the beginning of the first 12 week challenge... We would both be at our goals now. Either way though this has still been a productive 18 weeks for me and you are looking awesome last I saw so you must be looking killer now!

 

[hairygrandpa]

Yep, that's me: "Just do it!" -and deal with consequences later, LOL! Thinking about it, I really got far in almost 3 years of lifting. Could I have done better by following advise? Sure. Could I have avoided injuries and lactating? Sure.
But I loved every minute of it -still do!
We should do competitions regularly, it strengthens the iron brotherhood.

 

[Rocket3015]

Yep, that's me: "Just do it!" -and deal with consequences later, LOL! Thinking about it, I really got far in almost 3 years of lifting. Could I have done better by following advise? Sure. Could I have avoided injuries and lactating? Sure.
But I loved every minute of it -still do!
We should do competitions regularly, it strengthens the iron brotherhood.

I also enjoy the competitions !!

 

[Hyde]

I still have to frontsquat 405

 

[christ83189]

I still have to frontsquat 405

Yeah i hit 315 on it and now i want 405 lol kinda wondering whats gonna come first 405 bench or 405 front squat lol

 

[Rocket3015]

That is a heck of a front squat. Good luck guys!!

 

[MrKleen73]

Yep, that's me: "Just do it!" -and deal with consequences later, LOL! Thinking about it, I really got far in almost 3 years of lifting. Could I have done better by following advise? Sure. Could I have avoided injuries and lactating? Sure.
But I loved every minute of it -still do!
We should do competitions regularly, it strengthens the iron brotherhood.

Yeah I often wish I were more of a doer than planner. I am a habitual procrastinator. I used to beat myself up about it but now I understand it is a part of my ADHD. Doesn't mean I can't get better at it but I it takes work and you won't believe this but I just keep putting it off...

I definitely agree on the competitions. Things like this keep me engaged and the camaraderie is a major factor in that too.

I also enjoy the competitions !!

They are pretty awesome!

I still have to frontsquat 405

I am betting all of the log pressing helps with getting there too. Your yoke has to be steadily improving with all of the PR's. I really need to get my imbalance squared away so I can start doing heavy leg work again. There just hasn't been time in the schedule to go see the right people for it lately so I have been resorting to lighter work just to keep from losing size in them.

Yeah i hit 315 on it and now i want 405 lol kinda wondering whats gonna come first 405 bench or 405 front squat lol

It becomes addicting doesn't it. I really wish I was in a spot to move some heavy weight but the joints and stuff have been bothering me lately. Just trying to look good at the moment since I can't really chase any of the other goals right now.

That is a heck of a front squat. Good luck guys!!

It sure is!

I did some bike riding last night then had some turkey taco meat mixed in with low fat refried beans, then before bed I had a small block of cheese and some turkey pepperoni. Woke up looking pretty good. I haven't weighed myself yet but trying to squeeze a little more fat loss in by this weekend. With the illness, and also the SD I have no clue if I am leaner, thinner, bigger or the same at this point.

 

[christ83189]

Yeah I often wish I were more of a doer than planner. I am a habitual procrastinator. I used to beat myself up about it but now I understand it is a part of my ADHD. Doesn't mean I can't get better at it but I it takes work and you won't believe this but I just keep putting it off...

I definitely agree on the competitions. Things like this keep me engaged and the camaraderie is a major factor in that too.

They are pretty awesome!

I am betting all of the log pressing helps with getting there too. Your yoke has to be steadily improving with all of the PR's. I really need to get my imbalance squared away so I can start doing heavy leg work again. There just hasn't been time in the schedule to go see the right people for it lately so I have been resorting to lighter work just to keep from losing size in them.

It becomes addicting doesn't it. I really wish I was in a spot to move some heavy weight but the joints and stuff have been bothering me lately. Just trying to look good at the moment since I can't really chase any of the other goals right now.


It sure is!

I did some bike riding last night then had some turkey taco meat mixed in with low fat refried beans, then before bed I had a small block of cheese and some turkey pepperoni. Woke up looking pretty good. I haven't weighed myself yet but trying to squeeze a little more fat loss in by this weekend. With the illness, and also the SD I have no clue if I am leaner, thinner, bigger or the same at this point.

It is addicting. Im trying to look good and move heavy weight lol its working pretty well too. Im excited about my progress

 

[MrKleen73]

It is addicting. Im trying to look good and move heavy weight lol its working pretty well too. Im excited about my progress

Yeah man you look great and moving big weights!

 

[Hyde]

I just need to be able to dedicate about 8-10 weeks to pushing the front specifically, but I can’t serve 2 masters at once so it’s on the back burner atm. I got pretty close when I hit 375 easy in February, but there just wasn’t another 30lbs there yet.

 

[hairygrandpa]

It is addicting. Im trying to look good and move heavy weight lol its working pretty well too. Im excited about my progress

I'm not so much exited about your progress...

:rasp:

 

[MrKleen73]

I just need to be able to dedicate about 8-10 weeks to pushing the front specifically, but I can’t serve 2 masters at once so it’s on the back burner atm. I got pretty close when I hit 375 easy in February, but there just wasn’t another 30lbs there yet.

Completely understandable.

Had another simple yet effective workout today.

Super Set
Hex bar Deadlifts - 145x15, 195x15, 235x15, 285x15, 325x15, 375x14
Strict Standing OHP - 55x15, 75x15, 95x15, 115x15, 135x15x 145x15, 155x11

Leg extensions - 4-0-2 tempo 150x15 x 4 sets

 

[Rocket3015]

Completely understandable.

Had another simple yet effective workout today.

Super Set
Hex bar Deadlifts - 145x15, 195x15, 235x15, 285x15, 325x15, 375x14
Strict Standing OHP - 55x15, 75x15, 95x15, 115x15, 135x15x 145x15, 155x11

Leg extensions - 4-0-2 tempo 150x15 x 4 sets

Looks like a strong session !!