Kleen - Project 50: Under Construction

MrKleen73

MrKleen73

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I think I’m going to try some muscle rounds out on leg curls or something if I can remember to. They sound fun.
They are and you are always trying to increase work capacity, these will do it. Allows you to get about 30 reps in with something you would normally do a hard 15 with but you get several more hard and challenging reps in. You know the effective ones. They are good for any exercise that once the weight is set you can start back up quickly. Just avoid anything that wouldn't be safe to fail with since that is part of the goal.
 
gphagan1

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1/11/22 Pull - Hypertrophy

WU - Rowing Machine - 1000 meters

Lat Pull Downs WU 50x15, 70x10
Muscle Rounds 100x6>100x6>100x6>100x6>100x6>100x6>
- need to go up a little but still challenging at this weight

Straight Arm Lat Pull Down - 50x25, 70x25 - the 70 was challenging and will be the first work set next session. Also done on a functional trainer so have to steady the bar sine a pully on both ends.

Machine Supported Row WU = 80x10
Muscle Rounds - 120x6>120x6>120x6>120x6>120x6>120x6
- go up 10-15lbs to achieve failure on one of the sets

Incline Bench Rear Delt Raise - 45 degree 15x15, 30 degree 15x15+5 swings - will start with 30 degree angle it hit rear delts better.

Romanian Deadlifts WU - 95x10, 135x6
Muscle Rounds - 185x6>185x6>185x6>185x6>185x4>135x2 -
failed on 5th round dropped weight for 6th but lower back was toast and didn't want to risk hurting it since still freshly recovering from tweaking it so I called it.

Ball Slams 33lb x10, 10, 10 - Holy crap these gassed me. I was breathing so hard after them. I had only done them with a 15lb ball that bounced back up so doubled the weight and had to grab from the floor each rep was a real challenge.

Home Gym Portion

IronTec Lying Leg Curls - WU = 25x15, Work Sets 50x15, 50x14
- this lying leg curl kicks my ass, I failed at 15 with 50lbs... stay at this weight.

IronTec Preacher Curls - WU 20x10
Muscle Rounds - 50x6>50x4 failed!
Lowered weight rested and started over...
Muscle Rounds - 30x6>30x6>30x6>30x6>30x6>20x4 - The 6th rep of 5th set I failed just shy of a full rep so dropped the weight for final round, will try 35 next time without leading in with the 50 I think it might work.

As a reminder for those not aware Muscle Rounds are 6 consecutive sets of 6 with 5 deep breaths in between sets or 5-10 seconds. The goal is to fail once in the process and if before the last set lower the rest of the sets so you do not fail again if possible.

I am feeling yesterdays workout already, this was a great one and those RDL's really got my lower back nicely. It amazes me how hard these IronTec Leg Curls and Preacher Curls are, the peak force is at the end of the contraction making you really give your all to complete a rep. Trying to do this without using momentum is just brutal!

Macros - Calories right in range, protein was really high due to the mixed foods I was eating that were protein heavy. Wouldn't have been upset with the protein and carbs flip-flopped.

View attachment 227562

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1/12/23 - Morning Weight 215.8 - Nice! Up 2lbs, I guessed I would be 216ish after eating all day so pretty happy with this.

I am definitely seeing some improvements in my physique with the weight loss. Waistline is getting smaller. I am sitting here using my 5th belt hole today! WooHoo!!!! Also the sides of my core are sharpening up, as well as the line in the center is starting to show up a little more. Still not abs but just enough to see shape of where they will be when I put my arms overhead and tighten my core.

Going to keep today's fast a little shorter if the wife is available to go to Chipotle with me for lunch. If not we will see when I choose to break it. I don't have a goal for this but also feel like I should have some more food earlier to help with recovery from yesterday so probably going to go with 16/8 fasting.
I’ve never tried muscle rounds, but sounds like something to add in periodically. I bet you get a really good pump and burn out of them.
 
MrKleen73

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how very crossfitty of y'all. almost like barbell tabata
Yeah, it's an intensity driven method so that makes sense. I also don't demonize crossfit like most lifters.
They remind me of rest pause, without initial failure.
Yes, or even closer to Myo-reps where you to to an RPE8ish rest pause then repeat for as many sets to get a certain amount of hard reps in less time and fewer traditional sets.
I’ve never tried muscle rounds, but sounds like something to add in periodically. I bet you get a really good pump and burn out of them.
Oh yeah they are great.

I got these from Dr. Scott Stevenson's Fortitude training. To be honest a lot of this set up is similarly adopted from that training. Just made to lower overall volume on a particular day and a bit less frequency because my joints can't keep up right now. He also has a load day where you do all loading in the 6-12 rep range for upper body then do pump work for the lower body at 15-25 reps for 2 sets per exercise taking both to failure. The the same for lower load and upper pump. Then another day in the week you do muscle rounds. So each thing gets hit in 3 different methods 3 times a week. Basically DUP for bodybuilding.
 
Dustin07

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Yeah, it's an intensity driven method so that makes sense. I also don't demonize crossfit like most lifters.
Yes, or even closer to Myo-reps where you to to an RPE8ish rest pause then repeat for as many sets to get a certain amount of hard reps in less time and fewer traditional sets.
Oh yeah they are great.

I got these from Dr. Scott Stevenson's Fortitude training. To be honest a lot of this set up is similarly adopted from that training. Just made to lower overall volume on a particular day and a bit less frequency because my joints can't keep up right now. He also has a load day where you do all loading in the 6-12 rep range for upper body then do pump work for the lower body at 15-25 reps for 2 sets per exercise taking both to failure. The the same for lower load and upper pump. Then another day in the week you do muscle rounds. So each thing gets hit in 3 different methods 3 times a week. Basically DUP for bodybuilding.
I almost went with your muscle rounds approach today on my RDLs and rows but had a lot of things I wanted to get done and for whatever reason couldn't slide out of routine. Real CrossFit back when it was "too dangerous" was awesome, I miss that. absolutely brutal workouts with results. the downsides... back then... too much volume. while metabolic conditioning, skills, fitness etc had limitless bounds it became incredibly difficult to get stronger. the downside now... it just doesn't exist anymore. your very top tier million dollar athletes weren't deadlifting more than 545lbs. BUT they could go from a 500lb DL into 20 muscle ups and a 6 minute run. Gone are the gritty boxes of bloody athletes pushing their bodies to the brink of destruction. now it's all wrapped up in a tidy little 45 minute class with 20 minutes of stretching and zero expectations of 'RX'. it became watered down so that everyone could 'keep up'.
 
Hyde

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Yeah, it's an intensity driven method so that makes sense. I also don't demonize crossfit like most lifters.
Yes, or even closer to Myo-reps where you to to an RPE8ish rest pause then repeat for as many sets to get a certain amount of hard reps in less time and fewer traditional sets.
Oh yeah they are great.

I got these from Dr. Scott Stevenson's Fortitude training. To be honest a lot of this set up is similarly adopted from that training. Just made to lower overall volume on a particular day and a bit less frequency because my joints can't keep up right now. He also has a load day where you do all loading in the 6-12 rep range for upper body then do pump work for the lower body at 15-25 reps for 2 sets per exercise taking both to failure. The the same for lower load and upper pump. Then another day in the week you do muscle rounds. So each thing gets hit in 3 different methods 3 times a week. Basically DUP for bodybuilding.
Dr. Scott is kind of the man.

I’m not saying he’s right about everything, but I love his curiosity to seek newer, hopefully better methods to keep doing what he loves. I like his presentation so much, and his passion.
 
MrKleen73

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Dr. Scott is kind of the man.

I’m not saying he’s right about everything, but I love his curiosity to seek newer, hopefully better methods to keep doing what he loves. I like his presentation so much, and his passion.
Agreed and when you have people like Dante Trudel tooting their horns for him too you know he is on to something. One thing is for sure. He named the system appropriately calling it Fortitude Training. I had to get into pretty good shape just to be able to execute the program as written. It is no joke!
 
MrKleen73

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1/12/23 - Cardio

Treadmill - 45 minutes = 468 calories

Hammer Strength Weighted Crunch Machine - 80x15, 80x15, 80x13 -
I got a massive ab cramp at the 13th rep and figured that was enough for abs...

===============================================================================

1/13/23 - 216.2lbs up .4 from yesterday, I assume just more carbohydrates being restored yesterday. No worries here!

I want to try to train here shortly but the day is getting away from me. Considering waiting and training tomorrow morning since I will have more time and can use heavier weights on the gyms leg press for my muscle rounds. I feel it will be more effective training.
 
Rocket3015

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I'm not sure if this is the one you are talking about, but it is my favorite Ab Machine in the world !!

hammer-strength-select-abdominal-crunch-image-1--data.jpg
 
MrKleen73

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ab cramps are wild! it's the weirdest sensation ...
Yeah and it was only the top two on the right side which was even weirder.
I'm not sure if this is the one you are talking about, but it is my favorite Ab Machine in the world !!

View attachment 227647
I haven't seen that one, this one you sit in and has those top handles but the leg part is below you and moves up separately so you have to move the weight crunching with both upper body and bringing the legs up so the lower abs are more involved.
 
Rocket3015

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Yeah and it was only the top two on the right side which was even weirder.
I get that sometimes in just on or two, when you get it in all of them, it looks pretty impressive !!
 
MrKleen73

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I get that sometimes in just on or two, when you get it in all of them, it looks pretty impressive !!
Yeah mine was rippling like I had an alien trying to get out.
 
Rocket3015

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I get them in my Forearm the most, Tri's and Lat's some times also
 
MrKleen73

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Yeah, no cramps are fun!
 
MrKleen73

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1/14/23 - Push Hyper

WU = Walking and Rotator Cuff complex

Chest
HS Incline Iso-lateral Press - 45x15, 70x10
Muscle Rounds - 70x6>70x6>70x6>70x6>70x6>70x6
- last two sets RPE10 will go up next time

HS Pec Deck - 115x10, 85x16.5 - next time start with 90-95

Shoulders
Delt Raise Machine
Muscle Rounds 70x6>70x6>70x6>70x6>70x6>70x5.5 -
failed on last set but will go up

Low End Partial DB Swings - Forgot these, will make it up on next pressing day

Legs
Leg Press - 6p x 15, 8px10, 10px10
Muscle Rounds - 12p x6>12p x6>12p x6>12p x6>12p x6>12p x6
- add 25 per side

Leg Extensions - 75x19, 75x15 - stopped a couple inches shy of lockout to keep constant tension and exhaust the muscle not stress the tendon

Triceps
HS Triceps Ext - Muscle Rounds - 85x6>85x6>85x6>85x6>85x6>85x6
Go up

Overhead triceps Ext Machine - 70x20, 70x17 - stay

Core
Roman Chair Straight Leg Lifts - 10 x 3 sets
- legs to head height

Rotary Torso Twists - 40x25, 40x25 - This one you put your chest on a brace pad and twist from kneeling and braing you knees angainst the side of the twisting pad so hips are really involved more than just the adductors. I noticed I was not engaging my right hip correctly so I tightened glutes and really felt them everywhere I needed to. Going to work on these as that was a weakness and the correction really fired up the glutes on the right side especially the medial glute.

I am going to fast again tomorrow on my rest day.
 
Rocket3015

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That is one heck of a workout!! I got tired reading it! Nice Work !
 
gphagan1

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1/14/23 - Push Hyper

WU = Walking and Rotator Cuff complex

Chest
HS Incline Iso-lateral Press - 45x15, 70x10
Muscle Rounds - 70x6>70x6>70x6>70x6>70x6>70x6
- last two sets RPE10 will go up next time

HS Pec Deck - 115x10, 85x16.5 - next time start with 90-95

Shoulders
Delt Raise Machine
Muscle Rounds 70x6>70x6>70x6>70x6>70x6>70x5.5 -
failed on last set but will go up

Low End Partial DB Swings - Forgot these, will make it up on next pressing day

Legs
Leg Press - 6p x 15, 8px10, 10px10
Muscle Rounds - 12p x6>12p x6>12p x6>12p x6>12p x6>12p x6
- add 25 per side

Leg Extensions - 75x19, 75x15 - stopped a couple inches shy of lockout to keep constant tension and exhaust the muscle not stress the tendon

Triceps
HS Triceps Ext - Muscle Rounds - 85x6>85x6>85x6>85x6>85x6>85x6
Go up

Overhead triceps Ext Machine - 70x20, 70x17 - stay

Core
Roman Chair Straight Leg Lifts - 10 x 3 sets
- legs to head height

Rotary Torso Twists - 40x25, 40x25 - This one you put your chest on a brace pad and twist from kneeling and braing you knees angainst the side of the twisting pad so hips are really involved more than just the adductors. I noticed I was not engaging my right hip correctly so I tightened glutes and really felt them everywhere I needed to. Going to work on these as that was a weakness and the correction really fired up the glutes on the right side especially the medial glute.

I am going to fast again tomorrow on my rest day.
Muscle rounds would be a great tool if you needed to speed up your workout. Sometimes if I’m in a hurry or just running late, I’ll add supersets in my workout to speed it up but still get in enough work. I think I may start adding these on those days.
 
MrKleen73

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That is one heck of a workout!! I got tired reading it! Nice Work !
Thanks, it was an enjoyable one too!
Muscle rounds would be a great tool if you needed to speed up your workout. Sometimes if I’m in a hurry or just running late, I’ll add supersets in my workout to speed it up but still get in enough work. I think I may start adding these on those days.
Agreed, it is a great way to get a lot of quality reps in a short period of time!

The leg press left me gasping for air for a few minutes in the leg press after.
 
MrKleen73

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1/16/23 - Morning Weight 215

Pull Day Strength Focus

Stairmill Warm Up - 6 minutes

Vertical Pull
Pull Ups WU = Isolateral Lat Pull Down 85x15 x 2 sets
Pull Ups 5,5,5,5,7
- strength still improving

Horizontal Pull
HS Chest Supported Isolateral Row Pronated Grip- WU = 3pps x5
3p+25ps x5, 5, 5, 5, 5
- go up at least 10lb per side

Sumo Dead Lifts = WU 225x5, 275x5
315x5, 315x5, 315x5, 315x5, 315x5 - BOOM!
Numbers going back up quickly, will do 335 next time. My traps were looking ridiculous after these too. I forgot how well they respond to more challenging deadlifts.

Alternating Supination Curls - 40x5, 40x5, 40x5, 40x5, 40x5 - go for 45s next time. I really focused on supination and flexing hard at the top to get more neurological adaption on my left side. The biceps is still not contracting as hard as the right. So worked hard on getting a peak contraction there.

Core
Incline Dragon Flags - 5 sets of 5 -
I had to cheat up the last few of the last set but lowered slowly with legs straight out.

I am stoked seeing strength and stability coming back into my training and main moves. Pull ups, Rowing strength, Deadlifts, and Biceps all striding ahead right now with big jumps in performance in my opinion. As and added bonus, less and less discomfort as I go. I have no doubts I will be pulling over 400 soon. Also I think I found my sumo stance, it isn't too wide compared to some but I was getting some nice pulls on that 315 with just the last 2 toes going outside of the ring. Felt like 405 wouldn't be too hard but not rushing there. Will more then like do 3-4 rounds of sumo then 3-4 rounds conventional while building back up or add a higher rep set of one or the other onto my hypertrophy day. Will get me good at both and I can figure out which way I should be working to break my 606 pull. I have a feeling with my build Sumo might be the most efficient for me once good at them. I have these long ape arms and going down the center with the wider more upright stance cuts the ROM down a lot.
 
Rocket3015

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606 is a very good pull !!
 
MrKleen73

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606 is a very good pull !!
Thanks! That was way back in 2018 but it is also still a goal I am not quite ready to let go yet. I can tell I have a lot in the tank strengthwise right now but I want to break it in, get the connective tissue adapting a bit before I push to hard for it and hurt myself. However if I can stay healthy it is the one lift I still know I have some in the tank on and can get another lifetime best. I just feel it in my bones!
 
Segansational

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Nice job on the sumo pulls! Maybe I should rotate them into my workouts, alt with conventional...
 
MrKleen73

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Nice job on the sumo pulls! Maybe I should rotate them into my workouts, alt with conventional...
Yeah it is a great idea because there are a lot of similarities, but they both also strengthen other areas better than one another, and the lower back gets a "little" break during sumos. I went with sumos this rotation because I tweaked my lower back a while back and these were just a bit easier on it during the comeback. Plus adductors really make the thighs a lot bigger so sumos are a nice way to push them a bit.
 
gphagan1

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Good workout……Sumo pulls definitely help if you have long arms and legs. I do more Sumo and Hex Bar deadlifts than standard deadlifts, because they are easier on the old back for me, and I like the feel of both. That 606 is definitely a good dead lift, and a good goal to get back to.
 
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What are your thoughts on doing them the same day if one takes primary and neither are max effort?
 
Rocket3015

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Thanks! That was way back in 2018 but it is also still a goal I am not quite ready to let go yet. I can tell I have a lot in the tank strengthwise right now but I want to break it in, get the connective tissue adapting a bit before I push to hard for it and hurt myself. However if I can stay healthy it is the one lift I still know I have some in the tank on and can get another lifetime best. I just feel it in my bones!
I know you can do it !!
 
MrKleen73

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Good workout……Sumo pulls definitely help if you have long arms and legs. I do more Sumo and Hex Bar deadlifts than standard deadlifts, because they are easier on the old back for me, and I like the feel of both. That 606 is definitely a good dead lift, and a good goal to get back to.
Thanks, I do Hex bar sometimes too, but my bread and butter have always been conventional. I have really only done sumo as an accessory movement up until the last part of my strength training before my foot got hurt. Then didn't really do them until just recently.
What are your thoughts on doing them the same day if one takes primary and neither are max effort?
During my prep my coach had me doing conventional as my main lift then did sumo for 2 high rep sets as one of the accessory movements afterwards. So I have done it with success. If so I would try conventional first then sumo as kind of a mechanical drop set since less lower back intensive.
I know you can do it !!
Thanks Rocket!

1/17/23 - Morning Weight 217 - Big carb day yesterday for post deadlift nutrition, up 2 lbs.

Physique looking pretty good, nice and full but stomach seems tone.

Macros - 204P, 62f, 317c - 2642

Fasting for a minimum of 24 hours today. I will be prepping food tonight so may end up having a meal before bed. Training will either be light cardio or a nice walk at lunch.
 
MrKleen73

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Kleen putting in the work. Must be healing up nicely?
Yes Sir, the healing is coming more and more quickly it seems. The Dr, seems to be pretty on point for when I would really be able to start kicking it up a notch. Warm Ups are still a little longer on push movements but I am not upset about that as long as I can get the job done.
 
MrKleen73

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awesome pulls man, it's great to see things moving back up for you!
Thanks Man!

1/17/23 - Burn Day

Fasted All day then did cardio in the evening.

Treadmill - 1 hour, 503 calories - I kept things a little more relaxed not to beat myself into the ground.

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1/18/23 - Morning Weight 214.2 - down from 217 yesterday morning

I am continuing the fast at least until 9:00 AM to reach 36 hours. Then plan to start eating to fuel up for a Push Strength workout later today. Even if I lift during lunch break it will only be the upper body portion. I will be saving squats for later so I can use my SSB Bar at home. I brought lots of complex carbs with me today to fuel up.
 
MrKleen73

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I broke my fast @ 10Am so a 37 hour fast. Already started fueling up with an overnight cold cup of steel cut oats, soaked in cup of milk with cinnamon and splenda, and a protein shake. I have a salmon dish on the way that the firm bought for lunch and will likely demolish that on a short break about an hour before I go to the gym for lunch. Then will have some Chicken Tikka Masala over half a baked potato while studying mid afternoon to power up for my squats this evening.
 
SkRaw85

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I broke my fast @ 10Am so a 37 hour fast. Already started fueling up with an overnight cold cup of steel cut oats, soaked in cup of milk with cinnamon and splenda, and a protein shake. I have a salmon dish on the way that the firm bought for lunch and will likely demolish that on a short break about an hour before I go to the gym for lunch. Then will have some Chicken Tikka Masala over half a baked potato while studying mid afternoon to power up for my squats this evening.
Hmmmm, I like the overnight soaked oats gig, going to try that out!
 
MrKleen73

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Hmmmm, I like the overnight soaked oats gig, going to try that out!
They are interesting with the steel cut oats, this was my first time. It is a chewy texture with a more nutty taste than regular old fashioned rolled oats. Typically I just make the old fashioned in the microwave but this was a nice change. I think next I will try them overnight in the slow cooker.
 
MrKleen73

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Just finished with my benching for the day. Pretty excited with the session. I still need to do shoulders, triceps and squats in the garage tonight then will update. Hopefully I will have a whole slew of firsts since surgery. I am enjoying starting my session at work then a smaller session when I get home. I only had an hour to get back to my work today so only had time for my chest. Hopefully next time I will also get in overhead pressing as well. Even if not they aren't too taxing or time consuming at home. The squatting takes up most of the time working myself until I am ready to move real weight.
 
Dustin07

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Dude I'm so with you there. It's such an incredible privilege those days that I can get away for a lunch time session. The body is awake and fed better than before work, but not tired like after work + commute. dynamite timing for a workout if you can swing it.
 
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RegisterJr

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I do overnight oats twice a morning. They are so good. I’ll have to try the steel cut ones. I bet it’ll be a nice change.
 
MrKleen73

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Dude I'm so with you there. It's such an incredible privilege those days that I can get away for a lunch time session. The body is awake and fed better than before work, but not tired like after work + commute. dynamite timing for a workout if you can swing it.
Yeah, I consider it awesome, especially since my boss doesn't mind me logging in early and taking a late extended lunch to work out.
I do overnight oats twice a morning. They are so good. I’ll have to try the steel cut ones. I bet it’ll be a nice change.
I haven't done the old-fashioned rolled oats overnight yet. I need to do that. Give it a shot, I liked them, but it is definitely a different experience. Even on the 2nd day, it still had a chewy texture.

I had 2 great workouts today!

Rowing Machine 5 minutes
RC complex

Flat Bench - WU 45x20, 95x8, 135x5, 155x5
Work sets 185x5, 195x5, 205x5, 205x5, 205x9

Military Press WU 45x10, 95x5,
Work sets 115x5, 135x5, 135x5, 135x5

SSB Squat WU 155x5, 205x5, 245x5
Work Sets 265x5, 285x5, 305x5, 305x5

IRONTEC Dip Attachment 200x10 x4 sets

First time benching over 200, and squatting over 300 since surgery. New high on Military press 10lbs heavier and 3 sets compared to 125 for one set. The dips were up 20lbs too.

Very productive lifting day!
 
Rocket3015

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You are really getting in to the groove, Nice !
 
MrKleen73

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You are really getting in to the groove, Nice !
Thanks @Rocket3015, very happy with the progress! I plan on going up to 315 on Squats next time, not sure on bench, I want to feel that one out, maybe 210-215, and maybe 140 on Military Press. I don't want to go too crazy on upper body stuff. I could tell I was pushing both shoulder joints a little, and they are just a little tight this morning. So I am right on the edge of current capability with them regarding the joints themselves being ready to support more weight. I don't want to rush and cause myself a slowdown.

1/19/23 - Morning Weight 213 - This is a new low on the holiday clean up! Previous low was 213.8, I was surprised to see it after a full day of eating maintenance calories yesterday.

I brought my stuff to do cardio during lunch and plan too, but I think the wife is going to go to the gym for cardio tonight. So if she does I will likely do a 2 a day today to support her in her efforts. Maybe I will get lucky and she will commit to it before lunch and I can relax a little, or do some mobility work instead. I plan to break my fast a bit early today, feeling the workout from yesterday and want to get some extra feedings in so will probably break the fast sometime between 11-1PM today.
 
Dustin07

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So you aren't having any negative effects from cardio on your long full day fasts?
For what it's worth I had some pinginess between my left shoulder and tricep yesterday (likely from the t2b I did at my wifes drop in session Tuesday) so last night I benched sets of 50 with empty barbell and 20 with 95lbs with my boy down in dads home gym and finished with kettlebell armbars. my only goal was to loosen it up, send some blood in there and rehab it for a decent weekend bench session and today it feels 10x better.
 
MrKleen73

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So you aren't having any negative effects from cardio on your long full day fasts?
For what it's worth I had some pinginess between my left shoulder and tricep yesterday (likely from the t2b I did at my wifes drop in session Tuesday) so last night I benched sets of 50 with empty barbell and 20 with 95lbs with my boy down in dads home gym and finished with kettlebell armbars. my only goal was to loosen it up, send some blood in there and rehab it for a decent weekend bench session and today it feels 10x better.
No not at all. The day I did 2 sessions and the second session was around 26 hours was very tiring but other than that no. Just burning more fat than I would have if I didn't do it. We use cardio for short and generalize but really we are talking about aerobic activity which is a step in intensity down from cardio. Aerobics is predominantly fat burning and not stressful or catabolic to the muscle tissue. It is exactly what the body was designed to do during a fast, the body produces adrenaline during your fast to stimulate you to get up and go hunt and or forage. So going on a long walk during a fast is exactly what the fasting body expects and protects the muscle via the hormonal situation that occurs. I wouldn't go balls to the walls intense like HIIT or something, but in the aerobic range you are really just taking advantage of the situation as the body was designed to cope with a period of fasting. Not doing any activity is easier but not more optimal. Now when you get into longer extended fasts like into multiple days the situation changes but up until a good 48 hours there really is no reason not to be active.

Yeah flooding the joints with blood should definitely help in that situation.
 
MrKleen73

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that's awesome man, loving learning these new hacks.
Yeah, as a point, the numbers keep going up 2 weeks after my last non TRT dosed shot. Now there is EQ still floating around in my system but the last shot was only about 250mg 2 Saturdays ago and I have been on 120mg Test E the last 2 weeks as well. Granted I am also recovering from an injury and have plenty of room for muscle memory gains and more than enough muscle to support current lifts, but the fact is progress isn't really slowing up as far as strength returning quickly.
 

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