KLEEN - STRONG BODY STRONG MIND!

[HIT4ME]

I am finding that I am relatively irritable right now from the cortico steroids... so little things can stir up a whirlwind of annoyance...

Well then...that's my queue to jump back in here. Lol.

You sure it's the cortico steroids? What is it the rest of the year?

You look tremendous man, great job. I am impressed.

You doing another challenge? I haven't been up for those really in a while...not a lot of time for this board even, but I am thinking of gearing back up. I have some nagging pain that I am a little concerned is a hernia, but I think that is just because a coworker had hernia surgery a couple .on the ago and now it is on my mind haha.

Maybe I will go in as the fat guy...I should at least be able to get as lean as hairygrandpa.

 

[MrKleen73]

Looking great as always! In for a challenge!

Good deal.

Well then...that's my queue to jump back in here. Lol.

You sure it's the cortico steroids? What is it the rest of the year?

You look tremendous man, great job. I am impressed.

You doing another challenge? I haven't been up for those really in a while...not a lot of time for this board even, but I am thinking of gearing back up. I have some nagging pain that I am a little concerned is a hernia, but I think that is just because a coworker had hernia surgery a couple .on the ago and now it is on my mind haha.

Maybe I will go in as the fat guy...I should at least be able to get as lean as hairygrandpa.

LMAO! Oh and I the rest of the year I may not be a total Dick, but I have great potential... sometimes it just shines through!

You should man even if you don't do awesome you can improve. Also Having a lot going on is a bull**** excuse for not managing to have a caloric deficit if we understand anything about nutrition it is that if there is a deficit, there is body mass being burned for energy. Don't have to be active or even exercising at all much less a lot. So twice a week and just mentally choosing to be in a deficit will elicit improvement regardless of time in the gym. So just a decision and some follow through is what is needed. Plus if nothing to help keep you in check over the Holidays imagine where you could end up in January... I don't want to be 225 and fluffy ever again if I can avoid it. That is my usual over the holidays and I don't like it!


Had an amazing time out with my friends. I wasn't able to jump but they floated the river sections we were going on the day before i got there and assured me I could float without needing to stand up and walk. So I went ahead and tubed, we did a 3 hour float and it was glorious and SO MUCH FUN!!! Just hanging with some of my Chosen Family members and reminiscing. We all just went right back into our normal roles and it felt so natural. Had been 15-20 years since we had seen each other so it was awesome!!!! Spent the day resting yesterday and will get my first lift of the week in tonight when I get home.

I ate, and drank this weekend so will probably take me a couple days to be back to my last pics but that's okay I wouldn't trade this past weekend for much of anything.

 

[Hyde]

That sounds like the kind of experience that life is about! I’m glad for you brother.
HIT4ME that is a bull**** excuse - something IS better than nothing, and every choice in the right direction makes you better than if you just write it all off as a wash.

 

[MrKleen73]

That sounds like the kind of experience that life is about! I’m glad for you brother.
HIT4ME that is a bull**** excuse - something IS better than nothing, and every choice in the right direction makes you better than if you just write it all off as a wash.

Yeah, that is also part of the reason why I mentioned it can just be a challenge, basically an accountability and support thread if not a competition. Having no goal often means no progress, and just as often regression... So at least claiming the goal and doing the minimum to achieve it is better than saying there is too much going on for me to make a goal at all. Even if the goal is truly maintaining. A person who has a hard time and is always gaining over the holidays could have a goal of maintaining and then take that goal seriously by taking pics every 2 weeks and seeing if they are maintaining and if not spend a week making the adjustments needed is going to come out on the other end of the holiday season in far better shape than the person who does not make any commitment at all.

 

[HIT4ME]

Good deal.


LMAO! Oh and I the rest of the year I may not be a total Dick, but I have great potential... sometimes it just shines through!

You should man even if you don't do awesome you can improve. Also Having a lot going on is a bull**** excuse for not managing to have a caloric deficit if we understand anything about nutrition it is that if there is a deficit, there is body mass being burned for energy. Don't have to be active or even exercising at all much less a lot. So twice a week and just mentally choosing to be in a deficit will elicit improvement regardless of time in the gym. So just a decision and some follow through is what is needed. Plus if nothing to help keep you in check over the Holidays imagine where you could end up in January... I don't want to be 225 and fluffy ever again if I can avoid it. That is my usual over the holidays and I don't like it!


Had an amazing time out with my friends. I wasn't able to jump but they floated the river sections we were going on the day before i got there and assured me I could float without needing to stand up and walk. So I went ahead and tubed, we did a 3 hour float and it was glorious and SO MUCH FUN!!! Just hanging with some of my Chosen Family members and reminiscing. We all just went right back into our normal roles and it felt so natural. Had been 15-20 years since we had seen each other so it was awesome!!!! Spent the day resting yesterday and will get my first lift of the week in tonight when I get home.

I ate, and drank this weekend so will probably take me a couple days to be back to my last pics but that's okay I wouldn't trade this past weekend for much of anything.

That sounds like the kind of experience that life is about! I’m glad for you brother.
HIT4ME that is a bull**** excuse - something IS better than nothing, and every choice in the right direction makes you better than if you just write it all off as a wash.

You guys are right. I am not gonna participate.

 

[MrKleen73]

You guys are right. I am not gonna participate.

How did you go from a maybe to a nah... and then say we were right... I am confusededededed... We just said get in there and at least set a goal to do something, nothing there was to talk you out of it, but the opposite... To talk you into it for a little extra motivation.

 

[MrKleen73]

I tried to do some lifting yesterday but quickly realized that floating the river and paddling about like a madman for hours on end has my shoulder and elbows extremely unhappy. I warmed up with different movements for a good 30 minutes before deciding I needed to just stop and rest another day or two... My elbows hurt too bad to pull and my shoulders / biceps tendons hurt to much to push... All connective tissue inflammation, not DOMS or I would have just push through.

I may try to play with a DB tonight just to see how I feel but I am at work for another hour minimum so who knows. More than likely today will be another rest day.

I go in Monday for my physical therapy, see if they can even help me with what I am hoping for. I want to get my walking gait balanced out so my knee and hip don't take the brunt of my abuse under the weights. It all needs abused evenly. No really I don't want to end up needing a hip replacement and this thing has been an issue for a while so if I can get them to work on it as part of this since it did make it worse then I am definitely going too.

 

[hairygrandpa]

Paddling has a "good form" factor too, like most sports I guess. Sorry to hear that. Wishing a speedy recovery, bro!

 

[Rocket3015]

Best of luck to you on Monday Kleen !!

 

[MrKleen73]

Paddling has a "good form" factor too, like most sports I guess. Sorry to hear that. Wishing a speedy recovery, bro!

Yeah no doubt, and probably not really any good form for hand paddling in an innertube against the current to get back to your group once separated or trying to get to the cooler which is VERY important!

Best of luck to you on Monday Kleen !!

Thanks, once they give me some exercises I can probably perform most of them on my own but will give them a few weeks so I can absorb some knowledge as well, that and if they really get deep on the hip and knee stuff then I will stay as long as it takes to get lined out.

 

[HIT4ME]

How did you go from a maybe to a nah... and then say we were right... I am confusededededed... We just said get in there and at least set a goal to do something, nothing there was to talk you out of it, but the opposite... To talk you into it for a little extra motivation.

Haha- sorry - that's why I can't be brief. After reading the two comments, I realized that - I want to participate, but I really just don't have time. I didn't realize I was making any excuses to be honest - I am constantly improving at the rate that my available excess energy will allow. But we all have limited resources and spending time on this board has become a pretty low priority for me. I want to contribute to everyone who has helped me so much, and do whatever little I can to help others - and participating in a challenge is exciting from that perspective.

But the fact is, my focus isn't so much about making a huge visual difference right now. Making big visual differences does take some dedication and energy. It may not be extra hours in the gym, but it will be eating lower calories and having lower energy, etc.; which is something I don't have the focus for right now. And I don't want to be the guy who joins in on things and doesn't give it an honest effort.

The flip side of that is, I join in and then my desire to give it an honest effort will shift my priorities. This can be good, but it can also be bad.

Just realizing that I was coming across as making an excuse made me question my energy for doing it.

I tried to do some lifting yesterday but quickly realized that floating the river and paddling about like a madman for hours on end has my shoulder and elbows extremely unhappy. I warmed up with different movements for a good 30 minutes before deciding I needed to just stop and rest another day or two... My elbows hurt too bad to pull and my shoulders / biceps tendons hurt to much to push... All connective tissue inflammation, not DOMS or I would have just push through.

I may try to play with a DB tonight just to see how I feel but I am at work for another hour minimum so who knows. More than likely today will be another rest day.

I go in Monday for my physical therapy, see if they can even help me with what I am hoping for. I want to get my walking gait balanced out so my knee and hip don't take the brunt of my abuse under the weights. It all needs abused evenly. No really I don't want to end up needing a hip replacement and this thing has been an issue for a while so if I can get them to work on it as part of this since it did make it worse then I am definitely going too.

I hope things go well for you in PT. You probably have already tried this, but have you ever done yoga at all? I have a friend who is really into it. And like I said, I've been having some issues that have me worried about a hernia. She sent me some YouTube videos to try and I've been spending 30 minutes in the morning going through the routines. It's pretty humbling. But after about a little over a week I'm noticing considerable improvement in my mobility, hip function, etc.

Thank god for YouTube though, or I'd be the fat guy rolling around on the floor in a class. Realizing that even sitting straight up with my legs crossed was an eye opener.

I know you said flexibility isn't your issue - you seem to be hyperflexible - but if you are like me and sit for most of the day you might like it.

 

[Hyde]

My gf goes to yoga weekly. She just went to a tissue specialist who noticed her legs were an inch difference in length - regular yoga wasn’t fixing it, but the specialist did. She immediately noticed easier movement, isn’t having pain standing at work, and running implements faster & safer.

Just sayin’.

 

[MrKleen73]

Haha- sorry - that's why I can't be brief. After reading the two comments, I realized that - I want to participate, but I really just don't have time. I didn't realize I was making any excuses to be honest - I am constantly improving at the rate that my available excess energy will allow. But we all have limited resources and spending time on this board has become a pretty low priority for me. I want to contribute to everyone who has helped me so much, and do whatever little I can to help others - and participating in a challenge is exciting from that perspective.

But the fact is, my focus isn't so much about making a huge visual difference right now. Making big visual differences does take some dedication and energy. It may not be extra hours in the gym, but it will be eating lower calories and having lower energy, etc.; which is something I don't have the focus for right now. And I don't want to be the guy who joins in on things and doesn't give it an honest effort.

The flip side of that is, I join in and then my desire to give it an honest effort will shift my priorities. This can be good, but it can also be bad.

Just realizing that I was coming across as making an excuse made me question my energy for doing it.



I hope things go well for you in PT. You probably have already tried this, but have you ever done yoga at all? I have a friend who is really into it. And like I said, I've been having some issues that have me worried about a hernia. She sent me some YouTube videos to try and I've been spending 30 minutes in the morning going through the routines. It's pretty humbling. But after about a little over a week I'm noticing considerable improvement in my mobility, hip function, etc.

Thank god for YouTube though, or I'd be the fat guy rolling around on the floor in a class. Realizing that even sitting straight up with my legs crossed was an eye opener.

I know you said flexibility isn't your issue - you seem to be hyperflexible - but if you are like me and sit for most of the day you might like it.

Oh, I have definitely considered this and have been meaning to at least get into one class a week. Was actually planning on this before I hurt my foot, now I can't post on it or do most positions so it is out of the question for now. However there is a lot of value in the type of muscle control, balance and mobility / flexibility it can offer. However like Hyde mentions below it is unlikely to correct too much unless the weakness and muscle control are due to a lack of CNS efficiency and not some sort of structural imbalance.

As far as participating I can see what you are referring to here. I was more referring to a challenge than a contest, and not really a transformation unless that is your actual goal. For many an appropriate challenge would be to make sure they did not gain any fat over the holiday season. A commitment to not get in any worse shape is more than enough to qualify for a challenge / accountability thread. However knowing your all or nothing mentality I can see where something like that might not seem worth it because it isn't a visual transformation, but it becomes profound if you succeed then don't have 20lbs to clean off at the beginning of the year. In your situation I would go one step further by saying I would do this while not displacing my other currently more important priorities.

However it sounds like you are pretty confident you will succeed in that without a commitment of some sort and if that is the case then kudos to you. Me, I need something external right now. Too many things going on that make a lot of this process not fun for me right now. I am not a maintainer, or a going through the motions kind of guy and right now everything is going through the motions just to stand still or even fall a little behind. That is quite demotivating for me. I wish I could just be crushing upper body right now but all of my joints are complaining lately so it isn't possible. So not it is more about needing to commit to something bigger than me so that my need to maintain my integrity drives me.

My gf goes to yoga weekly. She just went to a tissue specialist who noticed her legs were an inch difference in length - regular yoga wasn’t fixing it, but the specialist did. She immediately noticed easier movement, isn’t having pain standing at work, and running implements faster & safer.

Just sayin’.

Facts, but I am sure it offers he a lot of benefits in other areas too. Some thing just need to be treated by a professional or qualified person anyway.

 

[HIT4ME]

My gf goes to yoga weekly. She just went to a tissue specialist who noticed her legs were an inch difference in length - regular yoga wasn’t fixing it, but the specialist did. She immediately noticed easier movement, isn’t having pain standing at work, and running implements faster & safer.

Just sayin’.

Oh yeah - I didn't intend to come off as saying he didn't need a pro. I was just saying as an addition to, if he hadn't tried it.

For me, I literally have been wondering if I had a hernia. Bending over, especially I'm the morning, would cause stiffness and pain, etc. In my lower back, groin and abdomen. It is something that has been an annoyance for a few months...and getting worse. I can deadlift and squat without issue for the most part - except it's been starting to effect higher reps on the deadlifts...so I started to worry more.

In a week I have not become much more flexible, but something has begun to function better because the pain is probably about 40% of what it was and I am noticing a dramatic improvement in mobility.

But if I actually have/had a hernia - yoga certainly wouldn't be the fix...and that is the case with a million other issues.

But...the mobility thing is a good addition

Oh, I have definitely considered this and have been meaning to at least get into one class a week. Was actually planning on this before I hurt my foot, now I can't post on it or do most positions so it is out of the question for now. However there is a lot of value in the type of muscle control, balance and mobility / flexibility it can offer. However like Hyde mentions below it is unlikely to correct too much unless the weakness and muscle control are due to a lack of CNS efficiency and not some sort of structural imbalance.

As far as participating I can see what you are referring to here. I was more referring to a challenge than a contest, and not really a transformation unless that is your actual goal. For many an appropriate challenge would be to make sure they did not gain any fat over the holiday season. A commitment to not get in any worse shape is more than enough to qualify for a challenge / accountability thread. However knowing your all or nothing mentality I can see where something like that might not seem worth it because it isn't a visual transformation, but it becomes profound if you succeed then don't have 20lbs to clean off at the beginning of the year. In your situation I would go one step further by saying I would do this while not displacing my other currently more important priorities.

However it sounds like you are pretty confident you will succeed in that without a commitment of some sort and if that is the case then kudos to you. Me, I need something external right now. Too many things going on that make a lot of this process not fun for me right now. I am not a maintainer, or a going through the motions kind of guy and right now everything is going through the motions just to stand still or even fall a little behind. That is quite demotivating for me. I wish I could just be crushing upper body right now but all of my joints are complaining lately so it isn't possible. So not it is more about needing to commit to something bigger than me so that my need to maintain my integrity drives me.



Facts, but I am sure it offers he a lot of benefits in other areas too. Some thing just need to be treated by a professional or qualified person anyway.

Ahhh.. yeah...that is kind of where I have been for about 6 months now. I dont feel it is worth logging and dont have the time to log it...but I've been focused on trying to find exactly how I can eat that hits decent macros and isn't obsessive and is somewhat flexible. I've also, as we have discussed, been kind of focused on metabolic healing if you want to call it that.

I've been experimenting with some ideas and trying different ways to get my body composition to improve without disrupting life too much.

Ok, maybe I am in for that. I just don't really need the accountability, and maybe don't want it, unless I am going all out lol

 

[MrKleen73]

How about "Phuck Fat we don't want that for Christmas!" Where the only goal is not getting fatter over the holidays...

Catchy title? LOL

 

[Hyde]

How about "Phuck Fat we don't want that for Christmas!" Where the only goal is not getting fatter over the holidays...

Catchy title? LOL

If I’m bulking then can I just play Santa Clause and bring all the good not-fatter girls and boys amino acids and such??

 

[MrKleen73]

If I’m bulking then can I just play Santa Clause and bring all the good not-fatter girls and boys amino acids and such??

Sure thing! Although You know I am all over watching you do the hell out of this bulk! What is the goal? Around 240 and as lean or leaner than now or full on bulk for as much mass as possible regardless of tissue type?

 

[hairygrandpa]

Sure thing! Although You know I am all over watching you do the hell out of this bulk! What is the goal? Around 240 and as lean or leaner than now or full on bulk for as much mass as possible regardless of tissue type?

I'm in! Since I'm old, does necrotic tissue count?

 

[Hyde]

Sure thing! Although You know I am all over watching you do the hell out of this bulk! What is the goal? Around 240 and as lean or leaner than now or full on bulk for as much mass as possible regardless of tissue type?

I think when it comes time, the idea is to get up to about 245-255 over a 3 month cycle. This fills out the 110kg/242 powerlifting class more efficiently and puts me in range to cut for a 105kg/231 strongman show with a little bit of conditioning. I’ve been ~230 for years and I think if I want to press some bigger weights I need to improve my leverage. The clock is ticking for years to spend over 220 and I wanna do something with them.

I don’t really gain weight very easily or have huge responses to drugs, so to gain 20+ lbs would be something I’ve never done. I’ve also never used test, so that could add a lot of water depending on my reaction. Lean isn’t a concern, but not trying to get extra fat either just for the sake of it.

 

[Rocket3015]

I can gain weight looking at food, I would be happy to give this talent to anyone who whats it!

 

[Hyde]

I can gain weight looking at food, I would be happy to give this talent to anyone who whats it!

I’m the same, initially. But what I’ve found is after the first 7-10lbs it gets very difficult for me to keep climbing far away from my set point. It depends on eating more than ever, continuously, even when you don’t feel like it. I think I have more discipline and knowledge to make it happen now.

 

[booneman77]

I’m the same, initially. But what I’ve found is after the first 7-10lbs it gets very difficult for me to keep climbing far away from my set point. It depends on eating more than ever, continuously, even when you don’t feel like it. I think I have more discipline and knowledge to make it happen now.

It’s all about those “unseen” cals that you can add. Oil and nut butters in normal shakes and stuff is the way to go when volume is an issue

 

[Rocket3015]

Last cruise I was on 9 days up 16lbs !!

 

[Hyde]

It’s all about those “unseen” cals that you can add. Oil and nut butters in normal shakes and stuff is the way to go when volume is an issue

Exactly - rather than fight the appetite, just outsmart it.

Last cruise I was on 9 days up 16lbs !!

Right, but what I’m saying is it’s when you don’t want to eat and the scale stops moving - that’s when you have to start putting forth effort. Matthersby has been eating a full pound of reduced fat peanut butter every single night with milk and granola bars the last week. 2,500 cal from pb alone, per day. He’s really putting the hammer down to gain just a few lbs.

 

[MrKleen73]

I can gain weight looking at food, I would be happy to give this talent to anyone who whats it!

I am the same but since building muscle is harder than losing fat I will take my metabolism over the opposite.

I’m the same, initially. But what I’ve found is after the first 7-10lbs it gets very difficult for me to keep climbing far away from my set point. It depends on eating more than ever, continuously, even when you don’t feel like it. I think I have more discipline and knowledge to make it happen now.

Oh I wish mine was "initially" Gaining 25lbs is easy for me and the only way I slow down is to make myself eat less. I am pretty sure I could get to 260-300lbs in a year of eating whatever I wanted if vanity weren't keeping me from doing that, that is.

It’s all about those “unseen” cals that you can add. Oil and nut butters in normal shakes and stuff is the way to go when volume is an issue

This is when trying to go in either direction. People who do not prepare their own food trying to eyeball serving sizes with no idea how much fat has been added.... That or you always see people going over on a diet with the nut butters... Their idea of a tbsp is normally at least 3tbsp and the calories add up fast!!!!

Last cruise I was on 9 days up 16lbs !!

Yeah but most of that was probably those muscles of yours filling up. Then some spill over, but if like me you may have still gained 3-5lbs of fat during that which is a lot in that time frame.

Exactly - rather than fight the appetite, just outsmart it.



Right, but what I’m saying is it’s when you don’t want to eat and the scale stops moving - that’s when you have to start putting forth effort. Matthersby has been eating a full pound of reduced fat peanut butter every single night with milk and granola bars the last week. 2,500 cal from pb alone, per day. He’s really putting the hammer down to gain just a few lbs.

I can't imagine there really being too much of a time for me where I ever needed to do that to gain weight. Unfortunately with my metabolism and food preferences I often don't get a large volume of food before hitting my caloric goals.

 

[Hyde]

Yeah it’s disgusting the amount of work he’s having to put in.

I will never have to do that to get bigger, but it’s the plateaus I fear. Gonna use LGD on the bulk to promote hunger and may test CL’s Black Hole (just got a bottle the other day but no need to try it yet).

 

[MrKleen73]

Yeah it’s disgusting the amount of work he’s having to put in.

I will never have to do that to get bigger, but it’s the plateaus I fear. Gonna use LGD on the bulk to promote hunger and may test CL’s Black Hole (just got a bottle the other day but no need to try it yet).

Heck with you pinning this time around, I am surprised you are not adding in EQ for the appetite assist.

Just got back from my PT consult, I am now allowed to do leg ext and leg curls. I just have to take the boot off there, do the work and then before going on to the rest of the workout boot back up. They said it was okay for me to walk the couple of feet between the 2 machines which works for me!!!!

So I will be adding the lower body back into the mix just a little bit. As much as my foot and ankle have improved the last 2 weeks I was surprised when he started massaging the area where the tendon connects to the bone... it lit me the hell up when he pressed on it. Took my breath away, but that's okay, helps also keep it in my mind I am not as well off as I would like to think and shouldn't feel so secure in the protection of the boot as I am still damaged and need to behave as such...

 

[Hyde]

I’ve always heard EQ needs to be at least 600mg for 12+ weeks. On top of test base, we’re looking at 750+mg/wk, which is more than I wanna take for my first run. Kinda just wanna see what 500 test feels like.

 

[MrKleen73]

I’ve always heard EQ needs to be at least 600mg for 12+ weeks. On top of test base, we’re looking at 750+mg/wk, which is more than I wanna take for my first run. Kinda just wanna see what 500 test feels like.

Oh well in that case go for it, 500 should do you pretty nicely! I imagine between that and the GH stuff increasing IGF-1 you shouldn't have much problem being hungry, it won't be like when you were on a methyl that messed with appetite.

In my experience which isn't tons but I got a noticeable boost running 400mg Eq, and TRT dose test. Not like crazy cycle boost but definite proof that it works at lower doses. I mean supposedly it is just as anabolic as test, and half as androgenic, so I don't see why it would have a minimum effective dose so much higher than testosterone's. Yes I know those ratios are not tit for tat, but still some similarity. Then again I have heard from people that anything less than 500 with test is a waste. I know that not to be the case. When I bump my test to just 300 a week it is very noticeable after about 8-10 weeks I am just bigger and stronger... Nothing like a cycle but definitely better than natty or appropriately dosed TRT.

I think perhaps next time I venture into the Eq I might try running it at 300 Eq and 200 test and log it to show that it can do something run lower than 600mg... That would be 1 cc of each a week. Easy Peasy...


Now if you really just wanted to get your appetite up the answer there is pretty easy too. Hit up some GHRP6 post workout before grub time. With the Ghrelin dump, you will be starving!!!!

 

[Hyde]

Yeah I can always go the peptide route I figure if I have to drive hunger somehow further. But I don’t think I will need it.

That would be a cool run, see what you can do on 200/300. What’s your hematocrit on cruise usually?

 

[Rocket3015]

I think perhaps next time I venture into the Eq I might try running it at 300 Eq and 200 test and log it to show that it can do something run lower than 600mg... That would be 1 cc of each a week. Easy Peasy...

I would love to see a log on this!

 

[MrKleen73]

Yeah I can always go the peptide route I figure if I have to drive hunger somehow further. But I don’t think I will need it.

That would be a cool run, see what you can do on 200/300. What’s your hematocrit on cruise usually?

I would probably need to donate once every 6-8 weeks. On TRT it goes up some, but I have cut my TRT down to 120 a week so that is probably better now. Last time I ran it at 400 with 200 test and in 2 months I went from 47 to 52, but donated and then again 3 weeks later and it was 47. So I was probably 43 after that one. I waited about 6 weeks at the end of the run and went back in and was 47 again.

Hydration is also a major factor in Hematocrit count. Many people do not realize how much it effects the HCT levels. If dehydrated your HCT is going to read noticeably higher, so you really need to make sure you are getting your water in. Also it makes the donating process much easier. Add to that if it is easier to donate can you imagine how much easier it must be for your kidneys to filter when you are properly hydrated? More to the point how hard it must be for them to filter thick sludge like blood compared to smooth free flowing hydrated blood.

I think perhaps next time I venture into the Eq I might try running it at 300 Eq and 200 test and log it to show that it can do something run lower than 600mg... That would be 1 cc of each a week. Easy Peasy...

I would love to see a log on this!

I just might do it. If not I will highlight it in my log.

Yesterdays training was pull focused.

Did some basic upper body warm ups and then decided on a body weight pull workout done EMOM style.

EMOM WG Pull Ups - 3 explosive reps x 5 set
Straight into
EMOM Pull Ups - 3explosive reps x 8 sets
Straight into
EMOM Chin Ups - 3 explosive reps x 5 sets
Straight into
EMOM Recline Ring Rows sub max reps x 5 sets - only got like 6 reps on the last one!

Planning on doing a leg and abs workout tonight, not sure if I will go to the gym or figure something out at the house. I will most likely go to the gym. I can only do 3-4 things for legs to not too much... All I have to do is post up next to someone and take a machine at a time... Plan would be Leg Extensions, Lying Leg Curls, Adductors and Abductors. Then add in some core work.

So I have noticed that right now my bread and butter is vertical push and pull movements. So I am going to be focusing more on them right now. Can't hurt to get bigger shoulders right? If I have a support then Rowing is feeling good too but I am not allowed to post weight on that foot. I tried to do some seated cable rows yesterday but only got in a warm up then when i went to do a real set I had to push a bit with my legs to get into position and that was a no-no. It didn't hurt but when I felt the pressure I knew I was not supposed to have that kind of pressure on it so that was the end of that. The Recline Ring rows did the trick anyway...

 

[tyga tyga]

Look at all the emom work!

Bummer about the foot, one step at a time (see what I did there?)

 

[love2liftkat]

Glad they released you for a little leg work! That’s progress!

That EMOM looks like some killer fun work!!

 

[Hyde]

I looked over bloodwork the last couple years and looks like 47 is my normal hematocrit level. I’ve read that your level being high isn’t as much about the absolute number compared to making sure it isn’t climbing a lot, and donating if so.

What AI & dosing are you doing for your 120 test/wk?

 

[MrKleen73]

Look at all the emom work!

Bummer about the foot, one step at a time (see what I did there?)

It is dual use, to get some conditioning in with the bigger muscles of the back. Plus I can get more overall volume in that way and the explosive movements should have really primed my insulin sensitivity quite a bit. Oh yeah... I was drenched by the end too!

 

[MrKleen73]

I looked over bloodwork the last couple years and looks like 47 is my normal hematocrit level. I’ve read that your level being high isn’t as much about the absolute number compared to making sure it isn’t climbing a lot, and donating if so.

What AI & dosing are you doing for your 120 test/wk?

None. Unless you have an imbalance that causes you to convert a lot of estrogen your TRT dose really shouldn't require one. If it does, short of something wrong with the feedback loop, you are probably running it higher than your body needs. Hence the extra conversion. Unless watching closely that could be a quick way to jack up your lipids. Higher androgens and low estrogen = lipid nonsense! I was doing TRT wrong before and was running test higher because I thought that would be more beneficial for growth, and if the doc set me up on it then man I wanted my levels over 1000!!!!

Imagine that I needed an AI when keeping my levels up over the normal ranges, but it was often still too much so the joints got achy and the cholesterol started climbing. Prostate was growing, and HCT always a bit higher than it should be. Although like you my usual is in the mid to upper 40's. So I have decided to keep my TRT with more of a health focus than vanity based, and will just run mild - moderate cycles when I want too.

I do really well in the 35-45 range for whatever reason. Doc says it has to do with how I metabolize the estrogen. Apparently I metabolize more on the positive side. My doctor told me that the Good metabolites were far higher, and I was in no danger of estrogenic symptoms even when my total estro was 43 which is considered high for a male. The good estrogen metabolite is an estrogen antagonist, and the bad is an estrogen agonist, so having more good actually somewhat suppresses the actions of estrogen at the receptor level and the bad increase the action at the receptor level. Up until then I was completely unaware of that fact and figured estrogen is estrogen...

 

[Hyde]

Makes sense; sounds like most guys only need 80-150 for TRT often to have good levels - and I’ve heard you should almost never be over 1,000 levels for optimal health.

 

[MrKleen73]

Makes sense; sounds like most guys only need 80-150 for TRT often to have good levels - and I’ve heard you should almost never be over 1,000 levels for optimal health.

I honestly think that my receptors are pretty good, and I probably don't need a massive amount otherwise it would have been very hard for me to maintain muscle muscle mass when my test was low and that was never the case. I have a feeling my sweet spot is probably between 600-800, and if I could figure out how to get there most of the time I would be good. I need to get on some concierge level TRT service for that at this point. I keep talking about switching over to an Endo to help with it at some point. See if they are willing to also hook me up with some sermorelin to bring up GH as well. Pharma quality would give a very nice boost.

I got home late yesterday and had a lot of things to take care of around the house. Plus I ended up unintentionally fasting all day at work due to nonstop action. So I was feeling a little weak for leg work, and was starving so I ate dinner when I got home then took care of the household things instead. The only nutrients throughout the day at work were the probably 15 grams of fat that were in my coffee via Heavy Whipping cream drank over the first 5-6 hours at work. The main goal for the leg workout would have been a pump and shuttling in nutrients and I didn't have any to pump into the muscle at that point.

Overall calories were pretty low yesterday.

LARGE BOWL of 93/7 ground turkey, rice, corn and brown gravy goulash - made with 2.5lbs turkey, 1 cup dry rice, 1 packet brown gravy, 1 can of corn...
So definitely protein heavy there.

My estimates for that would be 70-80g protein, 25g fats, 30-40g worth of carbs

Pre Bed Snack to increase calories - 3 servings mixed nuts 21p, 45f, 18c -9g fiber
Gator Bites Jalapeno and Bacon Cheese bites - 6p, 8f, 1c x4 = 24p, 32f, 4c
1 peach - 30g c

Whipping Cream - 15g fat

Daily estimates are right around 125p, 100f, 90 carbs for 1760 calories... Not a bad Burn day...

Tonight I plan on hitting up legs for sure. I may not even go home before I go to the gym. Try to get in before it gets too crazy... I really need to workout a good way to do Leg Curls at the house so I don't have to go to the gym for that. Thinking of maybe attatching an eyelet on the leg curl peice that goes on my weight bench. When I put weights on it they get in the way of me using it. However if I can put an eyelet on there then put it near the low cable pulley attachment and hook them together I could probably get some nice resistance that way... Any of you other guys with home gyms have any ideas? Like I said when I load the lying leg curl that goes with the bench the weights get in the way so that is an issue.

 

[Hyde]

Westside has always done them banded for high reps. You choke a band to a rack, then if seated on a bench you face the rack and curl your legs to you with the band around the back side of your ankles.

If lying, you would lay on bench facing away from bands and they would still be hooked around the back of the ankle.

You adjust how close the bench is to adjust tension, as always with band work.

 

[Hyde]

You can also do assisted Nordic Leg Curls off of your pulldown station when your foot is healed for heavier curling. Most guys need to either use some weight from the pulldown station or hang a band off of it to hold overhead while they curl. Or you can use a barbell to push off from the bottom position like an oar in the water lol

 

[MrKleen73]

Westside has always done them banded for high reps. You choke a band to a rack, then if seated on a bench you face the rack and curl your legs to you with the band around the back side of your ankles.

If lying, you would lay on bench facing away from bands and they would still be hooked around the back of the ankle.

You adjust how close the bench is to adjust tension, as always with band work.

Awesome, I do have some bands and since the focus right now is reps and volume then that would be a pretty good method.

You can also do assisted Nordic Leg Curls off of your pulldown station when your foot is healed for heavier curling. Most guys need to either use some weight from the pulldown station or hang a band off of it to hold overhead while they curl. Or you can use a barbell to push off from the bottom position like an oar in the water lol

Oh yeah, I have seen these done in the gym. Definitely a decent option. Once my foot is better I can also do shelks on the floor. They are pretty amazing too. Not just for the hams but the glutes.

 

[Hyde]

The banded seated leg curl is probably perfect for your needs atm. It provides massive blood flow and builds pain tolerance.

 

[MrKleen73]

The banded seated leg curl is probably perfect for your needs atm. It provides massive blood flow and builds pain tolerance.

I did them last night, they seemed to work pretty well. I will play with where I am hooking the bands to see where I can get the best tension throughout the motion.

Last night was a short one. I was not feeling going to the gym and dealing with all of the people so I just went to the garage and did the Banded Leg Curls and some Leg Extensions.

Leg Extensions 120x RPE7 x 5 sets

Banded Leg Curls 5 sets sub max reps - just went to a nice burn.

I didn't want to give myself DOMS with how long it has been since I hit legs. Not trying to walk around in a boot with my legs screaming at me right now...
Although I can feel that I trained them even with this minimal and easy break in workout.

I have noticed that over the last few months my legs have probably lost an inch in size. My pant legs are just nowhere near as full at the moment.I am actually surprised they haven't lost more size than that. Not going to stress over it though. I know it will come back quickly now that I can do something.

Calories and carbs were still kept lower for this day as it was not a massive energy expenditure.
Estimates - Protein 135, fats 100, Carbs 110 - 1500 Calories I know this does not look like a lot but I am sedentary most of the day and not getting much in but the little session I got here so I did not create a need for more.

 

[BEAST73]

Looking Good Bro!!

 

[MrKleen73]

Looking Good Bro!!

Thanks BEAST73!

 

[Rocket3015]

Looks like you are Training Smart !!

 

[MrKleen73]

Well I mentioned I wouldn't be on here quite as much and was right. Just wanted to update that I am still plugging away. I worked out every day of my extended long weekend. It looked a lot like this...


Friday - Upper Body Push - main lift Arnolds, then pec deck, followed by superset of triceps ext and side raises

Saturday - lower body - Leg Ext, Leg Curls, Adductors and Abductors

Sunday - Upper Body Pull - Rowing focused, Rear Delts and Biceps work

Monday - Upper Push - Horizontal pressing then Shoulder press, triceps push downs, and OH Triceps ext...

Tuesday - Lower body, repeat of Saturday's lower body workout.

Wednesday - OFF

Tonight will most likely be a night off as well. I am tired and although not going crazy heavy this has been a lot of frequency so I may take another night to rest up the connective tissue.

I have gotten a bit distracted on diet, and loosened up over the long weekend so just went back to normal and should be close to where I was again in the next few days of paying attention. Maybe a little longer to be honest... I let my sweet tooth get the best of me the last week and a half. It has been fun but not willing to add any more fat to my frame by continuing to shovel the yumminess down my gullet. Time to get it back down.

Took on a personal training client instead of just online coaching. So my schedule has gotten a lot busier. Getting in training is probably going to require me to start getting up at 3:45AM again. However I think working with a client in person will help things move along and also build more confidence in my skillset. So it is worth trading some of my time for at this point. Whatever it takes to get me off of the starting block and into the race!!!!

 

[Rocket3015]

Welcome to the 3am group !!

 

[MrKleen73]

Welcome to the 3am group !!

Thanks Rocket!

I went ahead and got the next lift in when I got home. I was feeling good and had the energy to burn so I went with a Vertical Pull focus, and mostly pull ups.

Rest was kept short right about a minute, not timed so 45-75 seconds... All reps of pull ups were done explosively and chin went over bar on all counted reps.

Wide Grip Pull Ups - 4, 4, 4, 4, +25 x4

SW Grip Pull Ups - BW+25 x5, 5, 5, 5, BW+35 x5, BW+25 x3, BW x 5, 5, 5

Wow, that was 63 pull ups total , and 32 with weight added. Nice level of volume here for me in one work out on pull ups!!!

Wide Grip Lat Pull Downs - Leaned back to about 65 degrees with arch in back - 120 x 12-20 x 3 sets - done with intentions and 2-0-1-0 tempo.

Seated DB Supinating Curls - 25x10, 35x8, 55x5, 5, 5, 5, 2 drop set to 25x7 - Zero body English here, seated with back against the pad. Really focused on maintaining good form on these. Been a good while since I messed with curling anything over 45lb DB's so pretty happy with that.

I didn't eat too much yesterday, heavy whipping cream in my coffee 15g, 6oz 93/7 ground turkey patty with a real cheddar slice melted over it for mid lunch, then 30p, 45c in my intra drink then followed that up with Chinese since I had calories to spare and Chinese always fills my muscle bellies up nice and full. Had Hunan Chicken and a 1 pint container of packed white rice. So not too bad, sesame oil for the fats, and tons of carbs for post workout.

If I were to guess, I would say the post workout meal was 60ish g protein, 35g fats, and 170g carbs.

Estimated totals - 131P, 75f, 175 - 1899 - muscles are feeling nice and full this morning.

I am going to see Alice in Chains tonight and am pretty excited. Will be in a smaller venue which I am fond of going to those more and more lately. I have never seen them and the guy who replaced the Layne Staley is supposed to be so good and sounds so identical it seems effortless for him to replicate the original sound. I really hope they do an acoustic set, or at least a few of their classics done unplugged... Their songs are great both ways but acoustic is amazing on the ones that I have seen videos of from the MTV Unplugged session they did.

In a mild scheduling mishap I will also be going over to meet my client at his house @ 7:00AM tomorrow morning. So will be on good behavior tonight, having to be up that early on a Saturday. Going to do some quick measurements, pictures, go over his meal plan, shopping list, do a movement screening, and run him through a basic body weight complex to see how he moves and where his weaknesses are. Should be a lot of fun.

Also not sure if i mentioned before but I got some new well used Hex DB's. Set of 25's, 30's, and 35's for $75 total so $.40 /lb, got them from the same guy I bought the 55lb ones from. So overall 290lbs for 125 is $0.43/lb on Hex DB's... Man you have got to love deals like that. Now I need to buy, or build a DB rack, I have too many to be on the floor in the corner at this point...