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Oconns28 Becomes the K1ng Slayer

Oconns28 said:
Yes it has been for sure, I have started a little extra cardio to try and make up for the difference. I’m trying my best to keep the overall energy expenditure in the gym comparable. I’ve been eating 2400 everyday. My weight would still go down on some rest days. This is really just a hope that maybe the small increase might make a small difference and to me if it helps my back recover sooner then it’s worth it.

I know you were part of the group for keeping calories the same throughout the log so sorry to you and those others, this is just what I’ve decided to try. I’ve never experienced a back injury like this that has taken so long to recover.(maybe it’s not long in the big picture but most I’ve done before is a few days) Hopefully everyone still wants to follow along and add input when they can, it’s always appreciated!
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I get where they are coming from about the calorie addition.. But if we are being realistic, you should know how your body reacts to an increase in calories normally versus how it reacts now with the King Slayer.
 
Week 4 Day 7

12 hour shift with 1 1/2 hour commute each way so it’s all about the prepping

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Oconns28 said:
Lol I sometimes I feel like I could eat that much in one sitting! I’ve learned to just load up on the spinach and romaine to fill me up
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normally I would too....but I am on the 1st bulk I have been on in 15 years and--going for it!!!
 
Week 5 Day 1

Weighed in this morning at 183.6. I am very happy with this number after being away last weekend and I didn’t count my calories. I had some extra food and snacks plus alcohol.

Still feeling pretty good. My back is really started to feel better. I made it through talk of yesterday without feeling any pain in it. Of course just because I had one pain free day doesn’t mean I’m going to go do some squats and dead’s tonight but it’s going in the right direction!

As long as my day goes as planned I’ll be hitting the gym tonight
 
Nice meal prep! I need to do that more often!
 
Very solid workout tonight! I still did a modified pull workout but everything is feeling better! I really wanted to do my meadows rows but I held off for now. Great pump and crushed my cardio at the end. I know I can’t completely match my workout intensity of squats and dead’s with cardio but I’m trying to come close. Did some treadmill work and went at sight to the stairs.

Somewhat blurry pump pic.

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Oconns28 said:
Very solid workout tonight! I still did a modified pull workout but everything is feeling better! I really wanted to do my meadows rows but I held off for now. Great pump and crushed my cardio at the end. I know I can’t completely match my workout intensity of squats and dead’s with cardio but I’m trying to come close. Did some treadmill work and went at sight to the stairs.

Somewhat blurry pump pic.

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Pump looking solid brother!! Happy your back is starting to heal up
 
Nice update pic man! looking lean!
 
Week 5 Day 2

Push style workout this morning. Still modifying my routine just to be safe. Bench is full go though and really it’s all that matters. In my 5/3/1 I hit 255 and it felt good. My PR is 260 and I definitely wasn’t this lean when I did it.

I also did the full 5/3/1 ramp up in one week vs the regular 3 weeks.

Tomorrow is my wife’s bday so I’ll be putting the gym on hold. Feeling good and motivation is climbing!
 
Good stuff and a happy bday to your wife. Enjoy the off day!!
 
Awesome! Glad you're leaning out while still putting up good weight!
 
Week 5 Day 4

Long day out of town, got home put the kids to bed and then to the gym.

Solid modified pull workout with some sweat pouring cardio at the end.

Doing well! No real changes to report!
 
Oconns28 said:
Week 5 Day 4

Long day out of town, got home put the kids to bed and then to the gym.

Solid modified pull workout with some sweat pouring cardio at the end.

Doing well! No real changes to report!
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Nice to see that dedication brother. Take care of the family and then get that workout in
 
Week 5 Day 5

No gym today. Home with the kids all day and Fire training tonight. Working a long shift tomorrow and I did some pretty tasting meal prep!

Here’s one of the key pieces!

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Oconns28 said:
Week 5 Day 5

No gym today. Home with the kids all day and Fire training tonight. Working a long shift tomorrow and I did some pretty tasting meal prep!

Here’s one of the key pieces!

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Damn that looks mighty tasty!! What time is dinner?
 
Week 5 Day 6

Woke my butt up early 4:05am to go to the gym before heading off to work today. Still at work now but time for an update. I didn’t have a ton of time but I got in some cardio and a quick push workout. The main part was week 1 of a new 5/3/1 cycle

Bench was 5x185, 5x215, 5x235.

Strength is feeling good!


Thoughts on KS and other

So I got a comment today about looking strong and it got me thinking I’ve actually had a few lately with coworkers. My muscles have been feeling full and solid but I won’t lie it’s nice getting a compliment!
 
Those compliments are always just a nice reassurance when you’re putting on size
 
Week 5 Day 7


Pull 1

Deadlift - 3x6x225
Meadow Row - (3x10-12) - 14x70, 12x95
Leg Curl - (3x10-12) - 3x10x125
DB Pullover - (3x12-14) - N/A
DB Hammer Curl - (10-14+Micros) - N/A
Hammer strength machine - 10x55-8x45-6x35
DB Shrugs - (1-10Hold) - 60-15x50


Thoughts on KS

Ohhh I’m getting it back! Decided to test out the back a little more tonight and I was able to do some lighter deadlifts and Meadow rows. I missed them!!!

Feeling good! Very happy I was able to do them pain free!
 
Glad you were able to hit the deads again with little pain!
 
Happy to see you getting back at it. I got bit by a pittbull and my hand has been all messed up. Haven’t missed a workout but I’ve had to modify everything and it’s been annoying to say the least.
 
LeanEngineer said:
Glad you were able to hit the deads again with little pain!
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Me too! I’ll admit I’m a little stiff today in my lower back but I think it’s also because I was trying to baby it so much that I just need to get it used to being worked again lol

TrainerTone said:
Happy to see you getting back at it. I got bit by a pittbull and my hand has been all messed up. Haven’t missed a workout but I’ve had to modify everything and it’s been annoying to say the least.
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Thanks! Ohh that’s a bummer! Hope it heals up quickly for you!
 
Oconns28 said:
Thanks! Ohh that’s a bummer! Hope it heals up quickly for you!
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Thanks brother. Happened this past Sunday and then found out it was infected too. But no excuses on my end as far as my workouts go
 
Weight Check

Week 1 - 182.8

Week 2 - 184.4 (there was bad eating that inflated this)

Week 3 - 181.2

Week 4 - 181.6

Week 5 - 183.6

Week 6 - 182.8

So by looking at this my weight has remained fairly consistent and jumped where expected due to some special event over eating. What surprises me a little is that in the last week of upping my calories and being pretty good hitting them my weight still dropped.

Do I do another small bump? 100 to 200 more cals per day? Wait another week? Open to feedback.

I’m leaning towards upping 150. Going off how I feel and how my body is handling food I think another 150 is easy!
 
Week 6 Day 2

Quick update

Smashed out a push workout this morning

Bench 3x195, 3x225, 3x250(2 pause 1)

Even got in some OHP. Back was all good!

Now the bad part, went to this my chunky little son out of his middle car seat in a rush and tweaked my back in the same spot again! Totally deflating!
 
Oconns28 said:
Week 6 Day 2

Quick update

Smashed out a push workout this morning

Bench 3x195, 3x225, 3x250(2 pause 1)

Even got in some OHP. Back was all good!

Now the bad part, went to this my chunky little son out of his middle car seat in a rush and tweaked my back in the same spot again! Totally deflating!
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you need to start seeing a chiropractor, seriously!!!
 
thebigt said:
you need to start seeing a chiropractor, seriously!!!
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I agree. As some who had had serious back issues (including surgery), these little repeat issues you are having probably mean things are just out of alignment. A couple of adjustments will no doubt get you back in shale.
 
thebigt said:
you need to start seeing a chiropractor, seriously!!!
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This. When I go and they realign me I feel so much better. I'd recommend just giving it a shot. Also food looking good!
 
Thanks guys. I’ve never been to a chiropractor. Really hoping to avoid that next level. Going to roll it and stretch it for the next few days. I’m too busy to get to a doctor anyways.

Week 6 Day 3

Still got in a good workout this morning doing my pull exercise. I did all machines but felt good and got the sweat up with cardio.

Also worked my butt off at home prepping for interlocking brick project. Just choosing my methods and movements carefully but I have too much to do, I can’t just lay around
 
Oconns28 said:
Thanks guys. I’ve never been to a chiropractor. Really hoping to avoid that next level. Going to roll it and stretch it for the next few days. I’m too busy to get to a doctor anyways.

Week 6 Day 3

Still got in a good workout this morning doing my pull exercise. I did all machines but felt good and got the sweat up with cardio.

Also worked my butt off at home prepping for interlocking brick project. Just choosing my methods and movements carefully but I have too much to do, I can’t just lay around
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Don’t wait too long boss. I waited to try chiro, acupuncture, yoga, etc. Procrastinated because I “was too busy” and what not. Then I lost some feeling in my legs, couldn’t pee on demand, called the doc, and they had me under the knife the next morning. Point is I didn’t treat it like a priority, so I lost all options other than surgery once it got bad. Don’t be like me... get proactive with this ****!
 
^^^ Agreed. Especially if it doesn't go away over time then even with your busy schedule I would try and make a trip to chiro at least ones and let me realign you and see if it helps.
 
Thanks guys I appreciate it! With these next couple days it just won’t be an option but it is a bit better today anyways. Leaving the house about 4:30am tomorrow and guessing I won’t be back until 8pm ish.
 
Week 6 Day 4

Push

Bench- I got up 260 tonight. I thought I did it once before but I can’t find notes to confirm it so going with tonight as the PR.

Also did OHP, Machine Triceps, leg extension and cardio.

One thing I’ve noticed is that my OHP numbers have been lacking. Not where they were. Everything else is improving but I struggle with OHP.
 
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