Kleen - Project 50: Under Construction

MrKleen73

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Day 57 - Fasted Walking, and Carries

Had an unintentionally longer fast today, went in to work to a whirlwind of intermittent network outages, and failed updates breaking laptops. We had virtual trials, hearings and arbitrations getting disconnected from the court proceedings which was obviously a huge issue. So today was just a mover and a shaker. I actually enjoyed the challenge and pace but eating would have been great too. Since I didn't get to eat at work I got home and just did my session fasted.

Walk 15 minutes

Carry Circuit - 50 yards each carry x 5 rounds - 2 minutes walking between each round.
DB Overhead Carries
DB Farmer Carries
DB Front Rack Carries

Walk 10 minutes

Finished in just under an hour.

I intended to do some slastix rope work tonight but I could tell I had challenged my Subscap / RC enough to fatigue it. I felt like doing more tonight could lead to less scapular stability for upper body tomorrow and that wasn't worth it so I called it and walked a bit more.

Food ended up around 120p, 85f, and 100c with plenty of fiber. Not a lot at all, but I had a surplus over the weekend. It all averages out.
 
SkRaw85

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I swear bear foot movements are a game changer. It’s pretty astonishing how many tiny muscles and nerves are neglected when training in modern footwear. Counterproductive really, leaving gains on the table.
 
Rocket3015

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Those carries look like funny
 
MrKleen73

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I swear bear foot movements are a game changer. It’s pretty astonishing how many tiny muscles and nerves are neglected when training in modern footwear. Counterproductive really, leaving gains on the table.
I agree there is something to having that direct connection to the ground. Especially when trying to correct foot and ankle position. It was definitely a game changer and I immediately felt more in control of my bodies movement.
Those carries look like funny
Oh they were, people were pointing and laughing. One lady laughed milk out her nose. ;)

Yeah they were fun, in that challenging way.

Feeling good today, woke up with no soreness or stiffness in the RC which is great. Looking forward to hitting some DB Bench, Bent Over rows, shoulder raises and pull downs tonight. Will likely add in some machine dips and Oly BB Curls if everything is going well.

Intended Lower Body Additions - Tire Sled Drags at end of workout, both directions.

PS... The leg DOMS is REAL!!!
 
MrKleen73

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Thanks @Hyde!
 
jinxie

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**** old man, you just might encourage me to start working harder. (I’m almost 52.) That’s some serious work!
 
MrKleen73

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**** old man, you just might encourage me to start working harder. (I’m almost 52.) That’s some serious work!
Thanks! I am trying to get my work capacity up and burn more energy through things that make me stronger.
Motivation is a good think, get it where you can!
Amen to that, and we have so many in our group on here that are so motivating in so many different ways!

Day 58 - 40 minute walk at lunch - 90 minute walk in evening Intended an upper body but my Mom called while warming up and we got into such a great conversation I just chose to walk until we got off the phone. Spent an hour and a half of quality time with with her after losing my father and step father the last 2 years far surpassed any thing I could have got out of a workout. Plus I walked for over 90 minutes. So there is that.

Day 59 Upper Work
Had to modify plans a bit due to some things not being ready to train yet.

10 Minute walk
Band Pull Aparts 3 x 20
Band OH Triceps Extension 3 x 20
DB Curls 3 x 20

Explosive Bench Push Ups to standing position - 5, 4, 3

DB Bench - 35x12, 50 x 3 sets 13-5 reps
- performed concentrating on moving my elbows in with my pecs to move the dumbells on the bottom half almost like a fly but with triceps involvement toward lock out. Contraction was phenomenal!!!
I remembered that was how I got through my last serious shoulder issue without hurting myself more while still being able to make my pecs grow.
Immediately follow by
Decline Iso-lateral Partials - 50 per side 1 set to just before form failure

1/3 Lever Holds? Hanging reverse Shrug? - 4 sets 2-4-2-1 tempo until I couldn't hold for 4 count of 4 at the top-
I tried to do pull ups but my elbow and my shoulder were just not ready yet. So instead I chose to concentrate on really working on the neural connection with my upper back, especially everything responsible for making that solid platform to lift from. So I didn't pull with my arms but instead raised myself as far as I could by contracting the sh!t out of my back while creating thoracic extension at the same time while keeping my knees out in front of me for more resistance. Again like on bench the contractions were amazing! I need to bring actual lever practice back into my life.

Bus Driver Plate Front Raise - 45plate x 10, 8, 8 rotations - Shoulder and traps pump was sick by the end, and this one got my core lit up too. Loved that!

I didn't have much in me after that. Plus I had to pack... I am traveling again!!! I need to go help open a new office, and then help set up another trial right after.

At least this time it is somewhere nice. I will be damn near waterside in Miami through Wednesday, then driving to Orlando to do a trial set up through Saturday. So going to get that fat paycheck anyway and even bigger with all the travel time. Training quality during this period is questionable. We all know I will get plenty walking in, but not sure how much time I will have so I brought some bands and my little handles to at least to a little something in the room if I don't have time to go to the hotel gym or whatever.

The good news is my family lives in Lakeland which is an hour from there so I am taking 2 days off and staying with them then getting paid to fly home. :) You can't beat that deal with a stick. I will update while gone if I get the chance if not when I get back I will have some nice pics from the office and hopefully some decent workout updates for you all.
 
jinxie

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Born and raised in Coral Gables/Miami. Very cool that you’re there!
 
gphagan1

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Just got caught back up. Man your making some good progress.
Oh and congratulations on your new business venture. It’s always good to make a business out of something you really enjoy.
 
Rocket3015

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Just got caught back up. Man your making some good progress.
Oh and congratulations on your new business venture. It’s always good to make a business out of something you really enjoy.
When you enjoy your job it makes all the difference. (But it is still work, don't let anyone kid you!)
 
MrKleen73

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Sorry, I'm trying to catch up but did I read that correctly. You did a 91 hour fast.......

🤯🤯🤯🤯🤯🤯🤯🤯🤯🤯🤯🤯🤯🤯
Yes Sir, you read correctly. It was a learning experience and an exercise in will power.
Born and raised in Coral Gables/Miami. Very cool that you’re there!
It's interesting down here for sure. I wish I had time to go see anything outside of downtown. As usual lots of walking, and of course eating excellent food!
Have fun! Get some time at the beach if you can!
Hopefully I can squeeze out early tomorrow and at least stop by there. I imagine it is beautiful. The bay and port is right outside my building. You cans see the water from every window in the office which is pretty cool.
Just got caught back up. Man your making some good progress.
Oh and congratulations on your new business venture. It’s always good to make a business out of something you really enjoy.
Thanks, I am pretty excited about it. I have always loved cars and whatnot. However far from a mechanic. Wrapping is quite satisfying because it is almost instant change, plus it is just visually pleasing to lay it down and make it look good. As we get better and better at it is when the real reward will come. We are still learning but that's why we are doing things for material and tips until we feel we can do them well enough to start charging and warrantying the work.
When you enjoy your job it makes all the difference. (But it is still work, don't let anyone kid you!)
Oh no doubt, it will actually be more work for sure.

I got in a quick session last night before going out to eat. They have one of the functional trainer corner stands here so I did some pressing, flyes, rows, pulldowns, curls, triceps extensions and shoulder raises. Got myself a nice pump before going to eat.


Dinner was Asian / Latin Fusion at CH'i in downtown the Brickel district. I went with a medium rare grilled porkchop that was excellent!!!
214785



Being here is a bit of a reminder on wanting to be in better shape. I must be located near a gym because there are a lot of very well built males and females walking around everywhere and reminding me I need to get myself back to jacked!!!
 
MrKleen73

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Flight got cancelled so at the airport for a few hours waiting for my new flight.. Doing good, didn't get in any more workouts with weights. Didn't get to do too much at all actually until I got with my family Saturday, and I wasn't wasting any time I could spend with them at a gym. I actually feel better for the rest and can not wait to get back in the mix.
 
Hyde

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Flight got cancelled so at the airport for a few hours waiting for my new flight.. Doing good, didn't get in any more workouts with weights. Didn't get to do too much at all actually until I got with my family Saturday, and I wasn't wasting any time I could spend with them at a gym. I actually feel better for the rest and can not wait to get back in the mix.
Safe travels home - it’s good to be hungry!
 
gphagan1

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Flight got cancelled so at the airport for a few hours waiting for my new flight.. Doing good, didn't get in any more workouts with weights. Didn't get to do too much at all actually until I got with my family Saturday, and I wasn't wasting any time I could spend with them at a gym. I actually feel better for the rest and can not wait to get back in the mix.
Praying for safe travels…..have fun 👍
 
Rocket3015

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Flight got cancelled so at the airport for a few hours waiting for my new flight.. Doing good, didn't get in any more workouts with weights. Didn't get to do too much at all actually until I got with my family Saturday, and I wasn't wasting any time I could spend with them at a gym. I actually feel better for the rest and can not wait to get back in the mix.
Time for some laps around the terminal !!
 
MrKleen73

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Safe travels home - it’s good to be hungry!
Agreed! Being hungry for the gym is good!
Praying for safe travels…..have fun 👍
Thanks!
Time for some laps around the terminal !!
With all the time I spent on my feet between work and visiting with family, I enjoyed the rest, and having a moment to try to catch up on other things.

Day 71 - Chest / Back

Warm Up -
Walk 1 mile carrying 43lb chain doing various upper body movements.
20 chain dead lifts into front shoulder raises
20 chain curl and presses into overhead squats

Bench 95x5, 135x5, 155x5, 175x5, 175x5, 175x8
- Working for maximum explosiveness from the bottom, using intentions
during slow negatives - last set extended until explosive portion slowed noticeably.

Strict Pull Ups - NGx5, OHGx5, NGx5, OHGx3, NGx5 - performed with dead hang at bottom of each rep, a hold at the top and no body English.

I had pushed enough to make some progress, and am trying to teach myself that is what I need more than pushing to the point i am having to dig deep to maintain stability. This is the only way I will be able to train consistently enough to make solid progress right now. Will keep working on adding more here and there to increase work capacity but not hurrying anything right now. Consistently getting in and doing only as much as needed if the focus right now.

I was also really feeling my music last night so was dancing in between sets to keep energy use high throughout the workout.

Day 72 AM - Got up at 4:30 AM for my first morning workout in a very long time. Walked 3.5 miles, one of it carrying my trusty chain!
Sage has some weight they want to get off before Prom. So I told them I would help but it had to be in the morning since that is when I am trying to swap my sessions too. II have too much going on not to get it done in the AM. Likelihood of missing if after work increases drastically so making sure it is a priority and not making excuses. Going to see what I can do about getting a membership so we can do cardio at the same time even though we are at different levels. Either way hoping they stick with it, at least long enough to realize their goal of fitting into their Prom outfit.

I will probably go for a walk again at lunch, get a little exercise in and maybe a little vitamin D from the glowing orb in the sky.
 
MrKleen73

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Day 72 PM Workout - GPP / Energy work

Walk 1 mile

3 Rounds
Tire Sled Rows 40 yards
Forward Sled Drags with Rope x 50 yards
- Arms over left shoulder, then right shoulder then center overhead

5 Sets
Backward Tire Sled Pulls 60 yards
- One Arm Right Side, One Arm Left Side, Both Arms x 3

LifeLine Power Wheel Ab and Core work
215261


15 yard Wheelbarrow Walk x 2
Front Plank from Push Up Position Balancing on Power Wheel 30 seconds x 2
Reverse Power Wheel Roll Out from Push Up Position x 10 x 2 sets
Push Ups with Reverse Roll Out at top - set of 8 and 6

Dog Walk - 1 mile


This thing is seriously legit and way harder than using the hand held ab wheel. Stabilizing from the hips with a locked in core is definitely more challenging.
 
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MrKleen73

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Day 73 - Legs w/ Sage
Body Weight 204
4:45 AM - Fasted training -
Weights are weight plates only.

Powertech Squats - carriage only x20, 50x20, 90x20, 140x15, 180x15 x 3 sets
- Knee was a bit stiff even after warm up and being slathered with horse liniment, so I controlled tempo and focused on mind muscle connection and just moving through full ROM.

Powertech Leg Press - 50x20, 140x20, 180x20, 230x20, 270x15, 270x15 - This one is an interesting feel, getting heavier the closer you get to lockout due to being lever loaded and not having a lot of width on the foot plates to adjust stance.

Planks - 2 minutes x 2 sets - 1 set = 1 minute front, 30 seconds per side no rest between.

My legs were still a little tired from the sled work the day before. Really enjoying these sessions right now. Just doing what I can and focusing on anything that will help me provide stability when I am lifting.
 
Rocket3015

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I do not believe I have ever seen a Power Tech Leg Press ???
 
MrKleen73

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I do not believe I have ever seen a Power Tech Leg Press ???
@Rocket3015 it is an attachment you add to the bench. It can be loaded with 400lbs.

 
Rocket3015

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MrKleen73

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Also I take the safety pin all the way out for my work set, gives me better range even though resistance is lower at the very bottom.
 
MrKleen73

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That's pretty cool !
Yeah, I dig it. So far 270 is the most I have added and it does not feel unstable in anyway shape or form. Since my bench is attached to the whole system I think it is even more sturdy than the stand alone bench.
 
Rocket3015

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Yeah, I dig it. So far 270 is the most I have added and it does not feel unstable in anyway shape or form. Since my bench is attached to the whole system I think it is even more sturdy than the stand alone bench.
Taking that pin out looks like it would give you a nice stretch
 
MrKleen73

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Taking that pin out looks like it would give you a nice stretch
Yeah, you get nice and deep without it there. Single leg presses are the truth on this thing too
 
gphagan1

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Day 72 PM Workout - GPP / Energy work

Walk 1 mile

3 Rounds
Tire Sled Rows 40 yards
Forward Sled Drags with Rope x 50 yards
- Arms over left shoulder, then right shoulder then center overhead

5 Sets
Backward Tire Sled Pulls 60 yards
- One Arm Right Side, One Arm Left Side, Both Arms x 3

LifeLine Power Wheel Ab and Core work
View attachment 215261

15 yard Wheelbarrow Walk x 2
Front Plank from Push Up Position Balancing on Power Wheel 30 seconds x 2
Reverse Power Wheel Roll Out from Push Up Position x 10 x 2 sets
Push Ups with Reverse Roll Out at top - set of 8 and 6

Dog Walk - 1 mile


This thing is seriously legit and way harder than using the hand held ab wheel. Stabilizing from the hips with a locked in core is definitely more challenging.
That Power Wheel looks pretty cool. I’m going to have to look into getting one.
 
MrKleen73

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That Power Wheel looks pretty cool. I’m going to have to look into getting one.
It is a unique feeling and takes a minute to get used to but it works everything. Those wheelbarrows we're very challenging.
 
MrKleen73

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Had a nice little session this morning. Hit some upper body, going to have to cut these workouts down into smaller chunks with Sage working out with me in the mornings. We barely completed the workout this morning in time and I really wanted to get in 15 minutes of conditioning with them.

4:45 AM Start - 6:00 AM Stop

10 minute Walk
Band Pull Aparts

Flat bench - Bar x20, 135x5, 155x5, 185x8 x3 sets

Lat Pull Downs 50 x 20
Pull Ups x5, x5, +25x3 x3 sets

Iso-Lateral Shoulder Press 55x10, 10, 8

Preacher Curls - 70 x RPE8 x 3

Triceps Ext - 70 x RPE8 x 3


I was hoping to get in some pump shoulder work, and some GPP type stuff to burn more energy but it did not work. Going to break the workouts up into smaller sessions so we have time for energy work at the end. Either way it was a nice workout with my kid so I can't complain.
 
MrKleen73

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Good Morning AM Family!

I did not get up this morning to lift. I was not able to get any sleep last night and was just entirely too tired when the 4:30 Am alarm went off. I had nothing left. I went home exhausted but was just wound up and couldn't sleep until after midnight. I brought my clothes to go to the gym for a bit of cardio or to do some walking at lunch. It is really nice out so will likely opt to go outside.
 
SkRaw85

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Vitamin D and fuel and rest. Smash tomorrow morning.
 
MrKleen73

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I am still here and around, got in a couple more good workouts last week but didn't log them.

Was more of feeling things out. I kept cardio and walking up as well.

I did a nice session Saturday I do remember the details of.

Db Shoulder Press - 35, 50, 60, 70, 75 x 10

Hex Bar Dead Lifts with Pull Up Your Pants added in during a pause at a slight hinge on the negative - 185 x 6 sets 10-6
reps - really liked the contraction of the pull up your pants on the back and rear delts.

On to this morning, since working out with Sage, and fighting with my left shoulder not being super happy I decided it was time to return to an oldy but goodie. The DB Giant Set workout. It is a beast for leaning up, improving conditioning and well a gut check.

10 minute walk

Dumbbell Giant Set - 20 reps per exercise x 3 rounds, as little rest as possible.

25lbs from Dead Lifts to Shrugs and 15lbs on Arnolds, Lunges, and DB Curls

Dead Lifts
Flat Bench Press
Squat
Wide DB Bent over Rows (elbows out)
Romanian Dead Lift
DB Shrugs
Arnold press
Lunges
DB Curls


What a gut check, I finished in just under 30 minutes.

Sage finished as well but did 10 reps to start. They got sick in the middle, I told them we puke and rally around here. Go let it out and then come right back and do the last round. Made me proud that they did.

Once finished I took a 20 minute walk to give the fat that was released a place to be burned off. This workout will be done 3 times a week. After this week I will start increasing the weight regularly. As I do the rest periods will get up to 30 seconds between exercises and a minute or 2 in between giant sets. There is also a workout 2 for this with some different exercises added in as well and I will be alternating them.

Since the weights are starting very low and working up it should really improve my work capacity, allow some collagen production in my joints, help me lean out and improve health markers. Going to give it hell and hope for some nice recovery in my joints in the process.

I also bought some collagen peptides, more protein, and fish oil over the weekend. Will continue adding to my staples to keep progressing on my lipids and what not.
 
MrKleen73

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4/28/2022 Making progress on my weight loss. Bodyweight 198 - So I am down 6 lbs since April 15th due to diet and all of my walking.

Been a rough week, wife had a procedure Tuesday and I was up all night with her so no workout Wednesday morning. I did take an hour long walk at lunch. My shoulder was hurting yesterday pretty badly so we did cardio in the morning and put off lifting until this morning. We decided to slow the workout down a good bit resting about 20 seconds after I completed my work wich allowed them about 30-40 seconds rest between exercises so that Sage would not feel ill. Sage and I went out this morning to do the dumbbell workout and during our rest period after the first round they went to turn around while stepping over something in the back of their knee popped and they buckled over and started limping. So we stopped and I went inside to take care of it and get some ice on it.

My left shoulder is still not cooperating either, even with very light weights. Not sure if I just need a lot longer and more involved warm up or what. It hurts just steering my car after just that first round so I am pretty sure I need medical intervention at this point. The original issue happened March 1st so going on 2nd month now of taking it easy and trying to manage inflammation. I am going to make an appointment with my ortho for when I get back in town.

I am determined to stay consistent with activity, leaning up, and improving health markers so I will not allow this to derail my progress and efforts there. Just trying to stay out of my head about being almost the size of a normal human being... or feeling that way, 198 at 5'7"-5'8" is not by any sort average but being under 200 and no real sign of abs is killing me mentally.

I don't think I am going to be able to do the frequency of this workout I was going to try, so going to rethink my strategy here. I am going to go to a bro split or getting everything once a week and do cardio stuff after or separately.
 
MrKleen73

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Sorry to hear things have been rough; you keeping that positive mindset is what will get you through! That’s the only thing we really get to choose sometimes.
Thanks and agreed, sometimes even that feels almost impossible to choose. As long as I can make progress somewhere it give me the motivation to just keep grinding.
 
Rocket3015

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While you are busy taking care of everyone else remember to take care of yourself!
 
MrKleen73

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While you are busy taking care of everyone else remember to take care of yourself!
Thanks Rocket! A very worthy reminder, I get stuck in caretaker mode and forget to take care of me all the time. Obvious by the fact I have needed a surgery on my right shoulder for a few years now and haven't managed to get one/ I have been putting everyone including works needs ahead of mine. I am going to talk to my boss about the fact I am going to end up needing some time off for that.
 
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I have always told myself I was going to be an impressive 50, that I just want to look great for my 50th birthday. Be one of those guys people say wow I hope I look like you when I am 50!!!

Well, the thing is, unfortunately that means I have some work to do. I have let a lot of things slide and lost some motivation to train over the last few years. However, now I have a deadline and am just tired of being in this funk. I can and will rebuild into my version of fit. This log will just be about the construction of a better 50.

Goals by 50th Birthday:
1) Complete the year with abs, and as much muscle as I can manage to regrow and keep during the leaning process.
2) Focus regularly on mobility and activation to correct imbalances, and faulty movement patterns.
3) Adopt or find a system to build good habits / increase consistency in all areas.
4) Earn at least 1 Major IT Certification this year that can gear me up toward the ability to work from home.

Phase 1 - Finding my baseline
Nutrition 2800-3000 calories a day
- I am going to stick to this for a bit to see how my body responds. I am hoping to see some recomp at this level, but will adjust if I see fat levels going up. Initial macros will lean toward low to moderate carbohydrate and higher fat levels, but not focused toward keto. Not too worried if scale weight goes up initially. I have a lot of muscle memory lying in wait, so it would not be a surprise, and will be welcome as long as it is not coming along with additional fat.

Training - Finding the Sweet Spot!
Resistance Training
- I have some imbalances and injuries that I can only push so far before hitting the tipping point. So I really need to start logging my training in a detailed manner so I know what I can or can not get away with. I need to find the balance of volume, intensity, and frequency my body can recover from without exacerbating any of my injuries or limitations. I plan to try and work each body part at least twice a week if I can make it work.

Mobility / Prehab / Rehab - I will dedicate at least one hour a week of this type of work outside of what is done during my warm ups.
Cardiovascular / GPP / Aerobics / Conditioning - I will dedicate at least one hour a week to this type of work outside of what is done during warm ups.

Consistency of updating and logging - As part of my consistency efforts I intend to update no less than 3 times a week with training logs and nutrition updates.
Progress Pictures - I will take progress pics every 2 weeks to make sure I am not going in the wrong direction. I will post once a them at least once a month but I will take them biweekly for my own comparison and review.

PED Usage - As of right now I have not used any PED's in a long while. I am not against them at all and may very well introduce something into the mix since I see no moral reason not too as long as I am taking care of myself.

Starting Weight = 203lbs
I am not a hot mess so to speak, but I definitely don't look like I did a few months back at regularly trained 199.

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Hope you all enjoy following along!!!!
Damn bro, it's been a while but good to see a familiar face. Im about to be 45 in a couple months and just started to get serious again. A 2 year relationship that was quite toxic left me not training like I always have. I'm still lean, just need to put some lbs back on. Good luck man, you still looking good for 50 old man ;)

Speaking of old men.... Has anyone seen Hairy Grandpa
 
Rocket3015

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Damn bro, it's been a while but good to see a familiar face. Im about to be 45 in a couple months and just started to get serious again. A 2 year relationship that was quite toxic left me not training like I always have. I'm still lean, just need to put some lbs back on. Good luck man, you still looking good for 50 old man ;)

Speaking of old men.... Has anyone seen Hairy Grandpa
Hairy Grandpa went MIA quite some time ago ??
 
SkRaw85

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Damn bro, it's been a while but good to see a familiar face. Im about to be 45 in a couple months and just started to get serious again. A 2 year relationship that was quite toxic left me not training like I always have. I'm still lean, just need to put some lbs back on. Good luck man, you still looking good for 50 old man ;)

Speaking of old men.... Has anyone seen Hairy Grandpa
Welcome back man! HGP has been greatly missed
 
MrKleen73

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Damn bro, it's been a while but good to see a familiar face. Im about to be 45 in a couple months and just started to get serious again. A 2 year relationship that was quite toxic left me not training like I always have. I'm still lean, just need to put some lbs back on. Good luck man, you still looking good for 50 old man ;)

Speaking of old men.... Has anyone seen Hairy Grandpa
Welcome Back Brother! I have a feeling I would look pretty damn sharp about 185 but it is a hard pill to swallow after looking like a beast at 205-210 for a while. Unfortunately he disappeared on us a while back shortly after letting us know about some health issues he had. So we have not idea what happened to him.
Self care, family and work life is a damned tricky balancing act
And you know this Maaaaaannnnnnnnnnnn!!!!!!!!!!!!!!
215768
 
MrKleen73

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4/29/22 - AM

10 Minute walk

Pull Ups - NG x8, OH x6, 6, 6, 5, NG 5, 4

Super Set
One Arm DB Rows - 60x8 x 3 sets
Weighted Abs - Crunches x RPE8 x 3 sets

Preacher Curls 3 sets 8-5 reps

Rope Slams 50 foot 2 inch diameter rope - 3 sets of 20 - slammed as hard as possible with arms slight outside of shoulders to bring in medial and rear delts as well.

------------------------------------------------------------------------------------------------------------

Lunch Session

Walk 15 minutes
Glute Activation Work
Single Leg Hip Thrusts 3 sets 15-8 reps - held and flexed 3 seconds at top.

Super Set
Stir the Pot - 3 sets 15-6 reps
90 Seconds Row Machine

Side Planks 3 sets 30 seconds per side.
 
MrKleen73

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Walked an hour Saturday, 10 minutes into I started walking lunges, 10 sets of 10 per leg for a 100 walking lunges per leg, then completed the walk. Legs were toast and legs and glutes were both a little sore yesterday. After that took the wife out for an early Mother's Day celebration dinner. Gave her some new diamond earrings to show my appreciation for her awesomeness, then went home for some couples cardio! :)

Spent the whole day yesterday traveling, here in Charlotte NC now, and supposedly my hotel has a partnership with the "Best Gym In Charlotte". I will be heading there for a workout here after work before I find something fun to eat. Pounded down a chipotle triple meat burrito bowl with brown rice, and black beans, pico, and 2 scoops of habanero salsa over two sittings to fuel up to lift tonight. I hope the gym is as good as it is built up to be. I expect it to be a bit bougie, but still if it has nice machines or enough free weights to have some fun I will be happy. Will update later on how it all worked out.
 
Rocket3015

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Get a pic or two of the gym !
 
MrKleen73

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Alright, update time. The gym may not be the best in Charlotte, but I was impressed with some of the equipment they had. For one they had a GHR, and it kicked my ass! I haven’t used one in YEARS!!!

5/2/22 - Lower Body – It was a building up and feeling things out kind of workout.

10 minutes on stair-mill - started normal for 2 minutes. Then spent the last 8 minutes not allowing my body to raise instead forcing the stairs down.

Front Squats – 95x8, 135x5, 155x5, 175x5, 185x5, 195x3 - these felt pretty good, the last set was about an RPE9 for my thoracic area, so I called it.

Back Squats – 195x6, 205x6, 225x6, 6, 6 - had to play a little with bar position to get comfortable. worked until felt like an RPE8

GHR – 5, 5, 5, 4 – Oh My!!! Loved it! have missed these things.

Leg press – 6 plates x15, 8 plates x 12, 10 plates x 12, 12 plates x 12 - just accumulating volume here.

Calve Raises – 220 x 15 x 3 - focused on pushing with inside of the ball of my foot to strengthen the side of my calve from being in that boot so long. It is noticeably weaker on that side and causes some of my hip issues.

Roman Chair Abs x 4 sets until could not get legs to 90 degrees



5/3/22 – Chest
– Getting in some volume.

Had to start with feeling things out again. My RC is a make or break kind of thing with chest work. Today it allowed me to do work!

10 minutes on Lateral Trainer

FreeMotion Machine Internal Rotations 15 x 3 sets
FreeMotion Machine External Rotations 15 x 3 sets

DB Flat bench – 20x15, 35x15, 50x15, 65x15, 12, 10, 8
- Nice and slow on these to keep from triggering any issues.

HS Incline Chest Press – 45x15, 70x15, 15, 13, 10 - again, I had to keep tempo slower and just focused on using intentions.

Straight Arm Flies machine - 90x15, 110x15, 130x15, 12, 10 - these felt good,

Reverse Flies Machine – 90x15, 90x15, 100x15, 110x10, 70 x burnout

Get a pic or two of the gym !
I will see if I can sneak a shot or two, they have a no phone use rule on the gym floor. You have to go sit in a special area to use your phone. No resting on equipment with your phone out, no phone calls on the gym floor which is friggin awesome!!! I mean you can pull it out to change the song you are listening to or whatever but that is it. No one is on their phone and I love it!!!
 
Rocket3015

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I will see if I can sneak a shot or two, they have a no phone use rule on the gym floor. You have to go sit in a special area to use your phone. No resting on equipment with your phone out, no phone calls on the gym floor which is friggin awesome!!! I mean you can pull it out to change the song you are listening to or whatever but that is it. No one is on their phone and I love it!!!
I see a lot of people getting in a good Thumb Work-Out in.
 

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