MrKleen73
Legend
No, no scar tissue just a build up of inflammation right at the trigger point.
I don't have a huge understanding of how Trigger points work but this article has some good info to explain it better than I can.
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Kleen - Project 50: Under Construction
- Thread starter MrKleen73
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I don't have a huge understanding of how Trigger points work but this article has some good info to explain it better than I can.
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Dustin07
Legend
super interesting! that's exactly how they described my back issues back in 2016/17;
a hyperirritable spot .....pain perceived at a location .....
MrKleen73
Legend
Yeah, my ART guy said most people come in feeling helpless and like they are going to need a surgery to fix it because the pain can bark so intensely, and the pain going to different areas makes it seem even worse. As you can probably recall 2 weeks ago I was feeling exactly that way. I was really worried that I was going to have to stop trying to grow and get a surgery. I am soooo happy that was not the case!
My trigger spot only got a little sore after the last ART session, and I only felt it very little during sleep. I almost made it through the night without any symptoms. Last night, I had no symptoms at all other than a twitchy trap on the other side which I assume was unrelated. Today I have to stretch my neck down and to the left to feel any pull on the trigger spot which is good. Going to go ahead and take an anti-inflammatory to knock that down today.
Other than that as mentioned before, I am fasting today. So we shall see how I fare tonight and tomorrow. I would have put on the HELIOS but I did not notice any discomfort this morning. making big strides toward recovery for sure.
Dustin07
Legend
absolutely dude, anytime you can avoid surgery!!
I love that recovery seems to be better with the full 30+hr fasts. That is one thing that worked great in May vs June for me since I did a ton of fasting in May. zero soreness, fast recovery, great strength gains. I don't know if it's growth hormone, lack of inflammation from inflammatory foods, autophagy, or what but it really seems like recovery is sped up significantly while fasted.
MrKleen73
Legend
Just put a 5 day a week lower body focus meso together, will run it starting next week kicking off lower body as usual but limiting effort on upper body until I am released to push it. This will push my long fasting day to Thursday, and anything from 16-24 hour fasts on Sundays. This will likely slow down the leaning effect a little but allow me to keep pushing towards new muscle accrual.
It also drastically shortens 2 of the upper body sessions which will give me more time for life and other things. Now the 2 leg days, that is going to be different, those are going to kick my ass with 7 different exercises for legs on each day.
It also drastically shortens 2 of the upper body sessions which will give me more time for life and other things. Now the 2 leg days, that is going to be different, those are going to kick my ass with 7 different exercises for legs on each day.
Hyde
Legend
I prefer that, having shorter and longer sessions. The contrast makes it easier to bring your game face on the bigger days, while enjoying a more relaxed mindset at other times. You’re still going to work hard, but you know it’s not going to take everything from you to make it to the finish.
Dustin07
Legend
When you say 24 hr, do you mean dinner to dinner, or do you mean two sleeps?
I kept calling my 20:4 fasting days 24hr fasts and realized wait, it's like 22hrs. I like 20:4 for maintenance but love 30+ for cutting.
MrKleen73
Legend
Agreed, at first I looked at it and was like Whoa, that is super lopsided. I only had 3 exercises on the first 2 days of the week. I did add an extra shoulder movement to one, so I could hit all 3 heads very well throughout the week, and added abs to the other 2 upper body sessions. I figured, why not, since there would be a lot of free time and nowhere else to put my ab training that made sense. I am loving the idea if I choose to go before work on those days I should be able to complete the entire session before work. Without the main focus being on upper body I should be able to stimulate Upper body quite well even if I am not performing at 100% due to it being in the mornings.
I mean dinner to dinner, a true 24 or 24ish hours of fasting. I won't be tripping on exact time frames for that day and may do a full day of feeding if feeling like I need food for recovery, especially Sunday after doing legs on Saturday. Yes there is still a focus on leaning out and it will be there until I am as lean as I want to get before going into a bulking phase. However, the speed at which I get there is less important to me now. I am already decently lean, and lifting like i want to grow so might as well give it the building blocks it needs. Once I kick my cycle in probably in the next 2-4 weeks, I will also start leaning faster while adding in some more muscle. Should be a great win for me! Right now, I am considering running Test at 300-400 and tossing in some orals on a pulse, or going ahead and ordering some EQ to run alongside the Test instead. If I only go with the Test and Oral Pulse then the duration of the cycle will only be about 8 week then start to recover lipids and what not and get ready for a reasonable oil based cycle. With other expenses that have recently popped up, purchasing the oils right now is doable but would also leave any extra money low, making things tight around the house. So I have had a hard time pulling the trigger ordering something that could cause an issue with the family budget.
@Hyde you mentioned to Thomas that he could run 300mg test for a long while, and do pretty well. How long were you talking about because that peaked my interest as well. Just not sure if it would be enough OOMPH unless run for a good while at that dose.
On a very cool note, finally got the new lights up for over my dining room table, and I think the light is bad ass! I do need to go buy a dimming switch so I can adjust them but they look awesome!
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Hyde
Legend
Lights look good man!
Like a year+. There are legitimately many guys who stay on 300, 400, even 500mg test only year round. You hear the expression TRT Bodybuilding; that’s what it’s referring to. No doctor in the world will advise that, and I’m not a doctor, but it’s definitely something you see.
But I told that to him because he has much less anabolic experience, so it’s also going to do more for him than you. Not saying it wouldn’t be beneficial, just that he was actually virgin so it would really be helpful for him.
MrKleen73
Legend
So if I opted to go that route do you think 400 would make more sense for me? I pretty much have enough on hand to run 400mg for a long while with the way my TRT script works out.
akboom87
Well-known member
Lights look badass man!! Hopefully you are staying cool as possible with the heatwave down your way!!
what mg are you at currently?
MrKleen73
Legend
I bumped it to 200mg about 4 weeks ago, which is only 50mg higher than my usual TRT dose. I did run 300mg the week I was in SFO eating a big surplus because I thought that would be a good time to have a little extra in the tank with the surplus.
MrKleen73
Legend
Oh yeah, I forgot to mention. I picked up 4 tubs of Kore BCAA's and hydration. They were on a discontinued sale at Kroger for 4 for $10. So I picked up 4 Fruit Punch Flavored 30 serving tubs. If nothing else they will be a nice addition to my intra drinks so long as they don't ruin the flavor. Hopefully they taste pretty decent.
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akboom87
Well-known member
Nice! I was just curious I have no experience or knowledge on the trt side of things. I do plan on getting bloods taken this fall/winter to just see where I am and to check out health markers etc.
Hyde
Legend
Provided you believe you can manage estrogen and blood viscosity fine. You’re already bald and estrogen is easy enough to modulate with some Exemestane. Pulling bloods every 3-4 months to see if you need to donate and/or use IP6 can let you handle blood probably, so prostate response is really the only wild card in my mind.
MrKleen73
Legend
Okay good deal, so basically the same as most other cycles. I am still leaning toward an all oil cycle because I believe them to be better on health markers than orals. So will have to make a decision on that real quick. I am sure I can manage estrogen decently with exemestane which I have at the house already. Prostate-wise I have some basic issues I think most 50 year olds do, but i don't notice them get worse on cycle. I already take 5mg Cialis a day to keep things flowing and it always works nicely. Might not be a bad idea to introduce some Dyvanil / High Extract Nettle Root to combat that, and increase free test while on. It always works well for me in that regard. If I opt to go with just the 400mg a week, I could start as soon as next week.
Do you think there would be any benefit to running that on an EOD shot with a smaller pin? I have seen a lot of mentions that frequency of administration can make the effects seem even better than twice a week. I have plenty of slin pins so .25ml is not a huge shot.
gphagan1
Legend
When I first got put on TRT the Doc had me on 250 a week and aromasin, which I never needed. He was one of those clinics in Florida, but I did great for a couple of years with that, and would increase the Test to 400 a week and add another injectable twice a year, and sometimes add an oral at the end of the cycle like Anavar or T bol, and actually did good until I injured my shoulder in 2019, and then COVID hit. My TRT is 125 a week now, but running 250 a week and a couple cycles a year all health markers stayed good and that’s pretty much how based results, as long as physique improved and health markers were good I was happy. And slin pin injections EOD is said to keep hormones more stable, and does make sense on higher TRT doses.
Glad everything is looking good on your injury. It’s crazy how much inflammation can affect when it flares up. My Chiropractor will do acupressure when needed, and it really does help get out the inflammation, but it can get painful in the shoulder, but definitely works. The good thing is it looks like you get to keep this train rolling.
MrKleen73
Legend
Great feedback, I will make my decision this weekend and either put in an order for some extra Test, and a good amount of EQ and Masteron or kick off a longer and lower dose cycle of Test. I think the best way is probably to control estrogen sides with mast, or EQ rather than exemestane but again there is a budget consideration. Plus at say 400mg test I shouldn't need much AI at all. EQ definitely kept my estro sides at bay on my last cycle keeping them pretty much even doses. I am sure Mast will do even better. So that is where I am right now with this. I think I should be able to pull it off with either option so that isn't too big of a deal. If I go with the 400 and it isn't quite enough I can always add an oral as either a pulse or a straight through finisher, then run one stronger cycle before the prep, and of course one for prep.
6/26/23 - Parking garage Ramp Walking - 1 hour walked up a total of 36 stories, and down 24 flights of stairs.
I ended up doing a 24 hour fast. Sage made me some food last night not realizing I was fasting and she went through a lot to make something specific for me. So I went ahead and ate because I wanted to show my appreciation for the treat.
Estimated Meal Macros - 73P, 10f, 120c -
6/27/23 - Morning Weight - 201.4 - I am willing to bet that I would be below 201 today, maybe even 200 if I had not eaten yesterday. However, I suspect that my pump from my workout will be much better today.
P.S. Looking pretty lean this morning.
sammpedd88
Well-known member
When my son pitched his team training used to work on his trigger points. He swore by it. He would be really sore but once the trainer worked on them he was good to go. I think he just likes the fact the trainer was a hot chick and much older than my son at the time.
MrKleen73
Legend
Haha, it is definitely effective, but I can imagine he might have gone to her more than he actually needed to if she was very attractive. Be all waiting. I sure hope I get a knot after this game. I wanna see my hot trainer!
MrKleen73
Legend
Just put in an order on on TEMU for some new tanks and workout shorts. Got 8 items for $47, not a bad deal at all. Most of my workout clothes are 5-10 years old. So it was time to get some new clothes so I don't look like a bum in the gym. Will be tossing out a grip of older shorts and tanks once the new ones come in.
Dustin07
Legend
I need to do that. with the extra 10+lbs I've been carrying my favorite gym shirts are starting to get closer and closer to fitting like crop tops with a little midriff showing for tiktok and OF fans.
sammpedd88
Well-known member
Use your profits to buy some expensive workout clothes!
Hyde
Legend
Frequent shots up front are nice because they control estrogen better, but once you have been on a month or so you can start spacing them out more as blood levels start to stabilize. Technically a bigger shot is more anabolic due to more total peak drug exposure, while more frequent shots result in a lower terminal half-life. So you eventually probably want to be only doing 2-3 shots a week ideally.
gphagan1
Legend
I had read that as well years ago, and have always opted to stay with 2 shots a week on long esters, but I also don’t usually aromatize much even at higher Test doses. It does make sense that someone that battles estrogen issues would start out with smaller more frequent doses since it’s easier to control estrogen. Always a wealth of knowledge in you guys’ logs. There are some “TRT doctors” that could learn a thing or two in these threads.
MrKleen73
Legend
Good deal, so more anabolic would be a 200mg shot with a lil exem, then another 200mg shot later in the week with a little more exem? I am thinking something like 5 to 7mg-ish each dose for 10-14mg a week to see how that does.
Yeah, we have a wealth of info at our fingertips here with so many knowledgeable people on this board. I know I definitely enjoy learning from everyone. Special thanks to @Hyde for always coming through with the goods.
Hyde
Legend
Yep you got it. Although it will be anabolic no matter what, so this is splitting hairs I feel and people should do what they are comfortable with.
Just trying to learn as I go like everyone else!
MrKleen73
Legend
Yeah, we always get caught up with the minutia, it is an easy thing to do.
6/27/23 - Upper Body Deload Style Session - Stayed 6-8 reps from failure - 3 warm up sets, 2 work sets per exercise
Guillotine Incline Bench Press - Worked up to 155 with pauses. - Surprised how off these felt. Almost like i had never done them before. My wrists were shaking holding the bar...
NG Assisted Pull Ups - really focused on getting a good stretch in the bottom by allowing my torso to come forward at the bottom to get a really good stretch.
Assisted Dips - Again, I really focused on getting a good stretch on these.
Free Motion Cable Curls Facing Away - These were pretty good, even being 6-8 reps from failure i was getting a decent burn in my biceps.
Barbell Upright Row - above eyebrows - Bar only - I just repped them until the reps felt like work then stopped.
Even with the lower volume I had a pretty damn nice pump. Was also looking pretty impressive in the gym mirrors. Saw a new vein going across the outside of my biceps. Left shoulder vein was just bulging, and arms looking more defined.
This was originally only supposed to be a push day but I got distracted and went to back after bench like I was doing in my last meso. So going to toss legs into the equation today then do another session similar to this on Thursday but with the other exercises in the new meso to get used to them a little. Which is what I was doing here. Many exercises will be repeated but there are a few new ones added in.
I am not sure if this caused some minor inflammation of the trigger point or just worked the muscles up there into a little DOMs because it is a little tender around the area, but so is the other side. So I think some of the smaller muscles used in Upright Rows probably got a lil DOMS from being untrained for a bit.
Calories right on track for the day's goal.
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6/28/23 - Morning Weight 203.3 - Happy to have not bounced back up to 206, however I might be there after another day of eating. We shall see.
Training plan for today - I am adding SSB Squats back into the mix here. So the workout will be in the hot azz garage tonight. I need to do a little practice with them before starting to push them. So bringing them in this week. I have a couple other exercises to get used to, and a much higher volume on legs so this session should be a good primer. I will probably aim for about a 4-5 RIR on the work today since legs are not injured, I can push a bit harder here.
Dustin07
Legend
I completely forgot about these. that ROM seems high to me though?
We used to do them at like 115lbs as sumo deadlift high pulls but generally to clavicle. they HIT hard.
I think you just motivated me to throw those in today!! I'll let the shoulders tell me where max ROM is though lol
so would you say on average you're eating at maintenance or slight above on all days that you eat, and your only deficits are still coming from the fasted days?
Since taking a little break from squats to focus on deads, I've fallen in love with squats again lol... living vicariously through you this week.
MrKleen73
Legend
Yeah, that was alway my thought on upright rows but Dr. Mike changed my mind and I feel them so much more in my medial delts and traps with the increased ROM, and no pain. Plus with the higher ROM you get a little extra External Rotator Cuff work. Here is a quick video of Dr. Mike going through how to perform then discussing the different heights and what not. You might find it interesting.
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gphagan1
Legend
Some good information here. I had a workout buddy years ago that loved those high upright rows, but I normally would just move on to something else. He finally talked me into it one day and I loved them, because they really do seem to hit so much. At first, because of all the power cleans over the years, my habit was to go to fast, but when I slowed it down and did some really controlled strict reps, I learned to love them, because like you said DOMs in muscles I obviously had not been hitting. I had forgotten all about those. When the old shoulder heals back up I may have to start those myself. That was some good pointers by Dr. Mike too. It’s always cool when you find something that hits muscles you may have not worked in a while.
Dustin07
Legend
great video, I noticed a few things.. he has a wider grip, the bar is out a bit further from the body, and he did leave the caveat "if your shoulders allow" all good things! comparing the sumo high pull deadlift to this is pretty different now that I watch his video. the sumo high pull is a narrow grip, tighter to the body. clavicle is going to be about as far as most of us meat slabs can yank it without an impingement. his grip and positioning definitely great way to create more space for additional rom.
same! but nothing blew up my traps more than doing a million high pulls lol
MrKleen73
Legend
Yeah, I feel like they are really a bang for your buck exercise doing them this way. I used to do them more powerfully, and with too much weight. I also did them with my hands so close together the internal rotation was just too much at the top of the movement to consider going any higher. Playing with the grip to find my sweet spot was good. I just did 5 light reps in a few different positions during warm up until I found something that just felt right. It was a game changer for this exercise for sure. I also really like the Barbell Face Pull which is a little more bent over, and has a lot more external rotation at the top but I am holding off on those until I am released because there is a lot more protraction with that movement and I don't want to push it before I get the go ahead.
Yeah, increasing the width is the big change up. With your hands close together you have so much internal rotation by the time you reach the clavicle it becomes almost impossible to go higher without some pain or just your own mass getting in the way. It goes from a trap dominant movement with them really close to a medial delt dominant movement with a healthy serving of trap work. I just pull up with my elbows at first, and don't really engage the external rotation until about nose - eye height.
Dustin07
Legend
pretty similar then to a db forward raise by the time it's done?
MrKleen73
Legend
I assume that is the same thing as a DB front raise which brings the arms in front of you. If so then nothing like that. My elbows are pointing almost straight out and up to the sides, then when you run out of ROM you slightly external rotate and it gives you more ROM so you can get your elbows a little higher comfortably, which puts the bar over your eyes, or even higher.
akboom87
Well-known member
Killing it man! Had to catch up on your log today I’ve been busy this week!!
Dustin07
Legend
I'm gonna start practicing these more, I like them but gotta figure out the form a bit more
Rocket3015
Legend
I had to save this Video good info!
MrKleen73
Legend
Good Morning AM Family!
6/28 - Training - Scratched due to pain and heat.
I tried to train last night but got a double whammy... One, it was just to ridiculously hot. I forgot how much hotter the garage gets than it is outside with the ceiling not being finished. It was just a hot box, I would guess somewhere around 110-120 in there after soaking in the sun all day and radiating the heat from the shingles directly into the garage like a heating element. Felt like sitting in a car with the windows up in the summer. I did some warm ups on squats and felt like I was going to die even with the bar only. Heart was racing, sweating profusely and just couldn't get my heart rate down to recover between warm up sets. I was still trying to do the damn thing but once I got to 155 in my warm ups I noticed it was really stressing out that trigger point to keep my back upright under the load.
Between those 2 things and just being exhausted from the 25-30 minutes of warming up I decided to call it. Funny how you can forget how miserable something is after a year of not experiencing it. The heat is precisely why I got another gym membership. It's just unbearable in the garage in the summer. Especially now during a heat wave. As much as I wanted to throw SSB back into the mix, that is out for the summer. I don't have the funds right now to get everything I would need to insulate, and put a ceiling in the garage. i am going to make it a project to do over the fall, and spring doing things in phases.
Anyway, going to rewrite my meso for all gym based exercises since I had 2 days a week based out of the garage and that won't work for me right now. Tonight I plan to do some Feet Forward Smith Machine Squats and see if the added support helps not bother the trigger point. If so I will just move on to Leg press on both days for this Meso, and do some in the 8-12ish range and then some in the 15-25 range, possibly with different feet positions.
I am going to the gym tonight to make up for yesterday. Then tomorrow should be training but probably going to move today's fast to there and train upper body again Saturday morning or some time Sunday. Taking the wife to the TLC, Envogue, and Sean Kingston concert Saturday so between that, working out and getting ART it is going to be a very busy day, and not sure the scheduling is great. The concert should be fun though, I like TLC, can't remember what I know of Envogue, or Sean Kingston other than 1 or 2 songs of theirs, but my wife loves all of them so she will be in heaven which will make me very happy.
6/29/23 - Morning Weight 205.1 - I definitely think I must have gained some muscle during my deload because I am looking leaner at heavier weights this week. Even though just a little increase, I think some of this has to be from bumping test to 200. I had levels in the 1600's from 150mg a week so I imagine there was a slight bump with increasing my dose by 33%, that or just the return to all of the volume over the last 6-8 weeks. I am sure it is a combination of all of these things.
6/28 - Training - Scratched due to pain and heat.
I tried to train last night but got a double whammy... One, it was just to ridiculously hot. I forgot how much hotter the garage gets than it is outside with the ceiling not being finished. It was just a hot box, I would guess somewhere around 110-120 in there after soaking in the sun all day and radiating the heat from the shingles directly into the garage like a heating element. Felt like sitting in a car with the windows up in the summer. I did some warm ups on squats and felt like I was going to die even with the bar only. Heart was racing, sweating profusely and just couldn't get my heart rate down to recover between warm up sets. I was still trying to do the damn thing but once I got to 155 in my warm ups I noticed it was really stressing out that trigger point to keep my back upright under the load.
Between those 2 things and just being exhausted from the 25-30 minutes of warming up I decided to call it. Funny how you can forget how miserable something is after a year of not experiencing it. The heat is precisely why I got another gym membership. It's just unbearable in the garage in the summer. Especially now during a heat wave. As much as I wanted to throw SSB back into the mix, that is out for the summer. I don't have the funds right now to get everything I would need to insulate, and put a ceiling in the garage. i am going to make it a project to do over the fall, and spring doing things in phases.
Anyway, going to rewrite my meso for all gym based exercises since I had 2 days a week based out of the garage and that won't work for me right now. Tonight I plan to do some Feet Forward Smith Machine Squats and see if the added support helps not bother the trigger point. If so I will just move on to Leg press on both days for this Meso, and do some in the 8-12ish range and then some in the 15-25 range, possibly with different feet positions.
I am going to the gym tonight to make up for yesterday. Then tomorrow should be training but probably going to move today's fast to there and train upper body again Saturday morning or some time Sunday. Taking the wife to the TLC, Envogue, and Sean Kingston concert Saturday so between that, working out and getting ART it is going to be a very busy day, and not sure the scheduling is great. The concert should be fun though, I like TLC, can't remember what I know of Envogue, or Sean Kingston other than 1 or 2 songs of theirs, but my wife loves all of them so she will be in heaven which will make me very happy.
6/29/23 - Morning Weight 205.1 - I definitely think I must have gained some muscle during my deload because I am looking leaner at heavier weights this week. Even though just a little increase, I think some of this has to be from bumping test to 200. I had levels in the 1600's from 150mg a week so I imagine there was a slight bump with increasing my dose by 33%, that or just the return to all of the volume over the last 6-8 weeks. I am sure it is a combination of all of these things.
MrKleen73
Legend
Thanks, just trying to navigate this recovery based training without pushing too hard which is a lot harder than it sounds.
Yeah, start with high reps, and an empty bar. You will be surprised by the stimulus as you get around 10-20 reps. Unreal medial delt pumps. That way you can find what feels good without risking issues from putting weight on the bar. Also you may not need much weight. My working sets on last meso were like 65lbs and 15-20 reps and DAYUM they were effective! traps looked sick and medial delts so pumped they almost ached.
Yeah, I have found watching their videos I learn a lot more about targeting the muscle rather than just moving the weight. At our age this is an awesome thing to learn, and makes me wish I were exposed to more of this when I was young. They have some many gems in the form of how to better target the muscle and I typically get impressed whenever I try one of them.
Hyde
Legend
Yeah I have to squat on Wednesday evenings, and while I would really prefer to be using my buffalo bar this far from comp, and my SSB some, it’s too damn hot in my garage & at the barbell club. So all my sessions for squat and pull have been at the commercial gym lately for air conditioning.
And the thing is, I’m absolutely pouring sweat when I train lower body lately, in the AC. I don’t feel hot, it’s not hot in the gym, but I mean absolutely covered. I even brought a second shirt for last night, so I could swap a dry one on after warming up to help the bar not slip once I got to my work sets.
I have taken every preWO supplement out at some point, down to a single black cup of coffee, to see if it was anything I’m using but it makes zero difference. It’s just being almost 250lbs & moving my body!
So training somewhere actually warm would be unnecessarily risking injury from excess fluid loss.
And the thing is, I’m absolutely pouring sweat when I train lower body lately, in the AC. I don’t feel hot, it’s not hot in the gym, but I mean absolutely covered. I even brought a second shirt for last night, so I could swap a dry one on after warming up to help the bar not slip once I got to my work sets.
I have taken every preWO supplement out at some point, down to a single black cup of coffee, to see if it was anything I’m using but it makes zero difference. It’s just being almost 250lbs & moving my body!
So training somewhere actually warm would be unnecessarily risking injury from excess fluid loss.
Rocket3015
Legend
Smart !!!
love2liftkat
Board Sponsor
It’s crazy the difference the humidity makes! We’ve had a good spring and start to summer so far. From a cool breeze to lower humidity- it hasn’t been as brutal as it has been in the past. Enjoying it as long as possible!
You are looking awesome! You always amaze me with your progress and results! You’ve definitely got your body figured out!
I saved that to watch later. Always love videos like that - help teach the specifics in understanding the how and why of the lift!
MrKleen73
Legend
Yeah, yesterday was brutal still 94 degrees out at 7:30 PM, and the hot garage, it was just a recipe for bad things to happen. As much as I wanted to complete the session, I could already tell my body was like "Hey dumbazz, get out of this heat!" I could hear my heartbeat in my ears so I assume my BP was going up quickly as well. It felt like they were Tabata sets with how hard i was breathing and not able to recover.
I already built what I think should be a good meso, removing all free weight squatting but adding in more hinging movements to take up the slack on glute, and posterior chain. Selected most of my favorite exercises available to me in the gym as well based on hitting the muscles from different angles, as well as focus in the stretched and shortened ranges for the muscles.
Agreed!
I have had about 150g of carbs already today, hoping for a decent session tonight.
akboom87
Well-known member
I really like the flexibility of that app where it gives you a lay out but then you can modify and fine tune it. Plus being able to do it on the computer but then at the gym on the phone easy stuff log and go.
gphagan1
Legend
Man that sucks that trigger point is still causing issues, hopefully the ART will help. We started getting that heat that y’all have had, it’s been getting in the high 90s and the humidity is ridiculous. Already feeling like the dog days of summer in June. You and your wife enjoy the concert, my wife and I still like to go to concerts when it’s some good old school rock or almost anybody from the 70s, 80s, and 90s. Ha, as a matter of fact my son and daughter in law took our two little grandsons 9 & 5 to see Peter Frampton Tuesday, it’s in the blood.
MrKleen73
Legend
Dang, I am jealous of the little ones! He's a legend!Man that sucks that trigger point is still causing issues, hopefully the ART will help. We started getting that heat that y’all have had, it’s been getting in the high 90s and the humidity is ridiculous. Already feeling like the dog days of summer in June. You and your wife enjoy the concert, my wife and I still like to go to concerts when it’s some good old school rock or almost anybody from the 70s, 80s, and 90s. Ha, as a matter of fact my son and daughter in law took our two little grandsons 9 & 5 to see Peter Frampton Tuesday, it’s in the blood.
6/29/23 - Lower Body
Stair-mill - 6 minutes pushing the stairs down - nice and warmed up, slight pump in legs.
Close Stance Leg Press - 4p x 15, 6p x 12, 8p x 10, 10p x8, 12p x6, 10p x11 @4-5RIR, 10p x9@4-5RIR - I decided since I may be doing leg press twice in a week this meso that I should familiarize myself with what weights would end up in what rep range. I will end up using these as the second leg press of the week with higher reps. Did extra volume during warm up sets to make this a little more of a work session without ever pushing too hard as well as finding the right foot position. Heels about 5-6 inches apart and low on platform ended up being the money ticket.
DB Walking Lunges - BW x 12, 10x4-5RIR, 10x4-5RIR - Nice quad pump here, found my ideal step length to really push the quads more.
DB SLDL - 20x12, 40x12, 40x10 - Was getting a great hamstring stretch, and contraction on these.
35 Degree Hyper Extension paused, then into GHR - WU to about 6RIR, 12, +25x8, BWx10 - Did these more trying to raise my legs, instead of my back and got amazing glute and hammy contractions.
Leg Press Calves 370x 3 sets
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6/30/23 - Morning Weight 204.8 - Been holding under 206 after 3 days of feeding, so definitely leaning up some more.
MrKleen73
Legend
7/1/23 - Morning Weight 200.2 - Looking lean today!
Upper Deload Style Session - 3 escalating weight working warm up sets - higher reps - more effort + 2 work sets
HS Decline Press - WU = 24, 45, 55 WS = 65x15, 65x13
HS Seated Row - WU = 25, 45, 55, WS = 55x16, 55x14
HS Shoulder Press WU=25, 45 WS 45x15, 45x13
HS Side Raise Machine Super ROM 30x a bunch, 45x another bunch - just pumping blood a lot of blood into them
Super Set
HS Preacher Curl - 45x16, 55x15, 65x15, 80x14, 80x12
HS Triceps Extension - 55x15, 65x15, 80x15, 90x15, 90x13 - I decided to push things a little harder on arms since I they were both supported movements and I couldn't really see them bothering the issue. I took arms to about a 5RIR
Still doing everything with nice and slow eccentrics, and a lot of stretch under load. Had a great pump from this and was looking like a beast in the gym mirrors. They have the best lighting at gyms... Definitely moving towards being the biggest and leanest out of the older guys. Which is a nice feeling to get back to. A few are bigger for sure but they have much bigger bellies too. Vascularity and shoulder / arm definition have definitely increased. Even at ART I noticed in the mirror when I am sitting up straight you can see my abs, which is pretty cool to see again. I am still nowhere near ripped but definitely leaning up nicely. I am still holding a lot of fat on my lower chest, back, and love handle area. I have no waist and pretty big obliques so even a little extra fat hangs over my belt/waistline. I am thinking another 5lbs of fat loss or so and I will be looking pretty good. Especially if I can continue to pair that with a little muscle growth, I will be looking pretty darn impressive again. At least by my own standards which is what counts.
I am also thinking I may not be as far behind the 8 ball as I thought. I am leaner now than I was at 195 when I started my prep for my contest way back in 2008. I could have definitely gotten on stage at 182 and around 5.5% then which is pretty damn lean for a local show. So being 5lbs heavier while depleted, and leaner already I think I am doing pretty good. I would like to be a touch leaner at that weight though. I would still like to add more lean tissue before then. Just not as worried about being able to get the job done without abusing myself too bad in the process.
Upper Deload Style Session - 3 escalating weight working warm up sets - higher reps - more effort + 2 work sets
HS Decline Press - WU = 24, 45, 55 WS = 65x15, 65x13
HS Seated Row - WU = 25, 45, 55, WS = 55x16, 55x14
HS Shoulder Press WU=25, 45 WS 45x15, 45x13
HS Side Raise Machine Super ROM 30x a bunch, 45x another bunch - just pumping blood a lot of blood into them
Super Set
HS Preacher Curl - 45x16, 55x15, 65x15, 80x14, 80x12
HS Triceps Extension - 55x15, 65x15, 80x15, 90x15, 90x13 - I decided to push things a little harder on arms since I they were both supported movements and I couldn't really see them bothering the issue. I took arms to about a 5RIR
Still doing everything with nice and slow eccentrics, and a lot of stretch under load. Had a great pump from this and was looking like a beast in the gym mirrors. They have the best lighting at gyms... Definitely moving towards being the biggest and leanest out of the older guys. Which is a nice feeling to get back to. A few are bigger for sure but they have much bigger bellies too. Vascularity and shoulder / arm definition have definitely increased. Even at ART I noticed in the mirror when I am sitting up straight you can see my abs, which is pretty cool to see again. I am still nowhere near ripped but definitely leaning up nicely. I am still holding a lot of fat on my lower chest, back, and love handle area. I have no waist and pretty big obliques so even a little extra fat hangs over my belt/waistline. I am thinking another 5lbs of fat loss or so and I will be looking pretty good. Especially if I can continue to pair that with a little muscle growth, I will be looking pretty darn impressive again. At least by my own standards which is what counts.
I am also thinking I may not be as far behind the 8 ball as I thought. I am leaner now than I was at 195 when I started my prep for my contest way back in 2008. I could have definitely gotten on stage at 182 and around 5.5% then which is pretty damn lean for a local show. So being 5lbs heavier while depleted, and leaner already I think I am doing pretty good. I would like to be a touch leaner at that weight though. I would still like to add more lean tissue before then. Just not as worried about being able to get the job done without abusing myself too bad in the process.
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MrKleen73
Legend
Oh Yeah, project 400T a week starts this week, starting at 300 for the first 2 weeks then 400. I prefer to step up so I don't become more aggressive / less BS tolerant with the sudden boost in T. I may run this for a total of up to 6 months. Of course I will have to do bloods in the middle to make sure things are still okay.