Classic Kleen - The Road To Competition Fall 2024

[rascal14]

I’m not even considering competing (ever), and I may hire him after a month or two here in this new job. Just need to see if my work schedule will actually let me commit to the level he expects of his athletes.

That’s what I did. Will never compete but I hired a coach for a cut just to see how to do it correctly and it’s the best I’ve ever looked. I need to financially invest to really make myself stick to the plan it seems, only way to hold me accountable. Lol

 

[PolishHamm3r77]

That’s what I did. Will never compete but I hired a coach for a cut just to see how to do it correctly and it’s the best I’ve ever looked. I need to financially invest to really make myself stick to the plan it seems, only way to hold me accountable. Lol

Makes sense. Once money is on the line you become more vested in your investment.

 

[rascal14]

Makes sense. Once money is on the line you become more vested in your investment.

Absolutely. He also helped me learn I need structured meals (same thing everyday).
If I follow just my macros, I tend to very easily get off course because “I can fit a handful of chips” then I go back for 4-5 more but don’t log it because it’s only a couple, rinse and repeat.

I say all that and I cheated like hell twice this weekend like a POS and I’m really feeling it today, bloated as hell.

 

[MrKleen73]

I saw Pat say something about a medical issue, but I’ve been too slammed with work to follow up on it. Has he been communicating with you well at least? And do you know how he’s doing?

He is okay, he ended up cancelling his show. He got a nasty infection from an ingrown hair that he thought would go away but got worse instead and had to go to the ER to get them to take care of it.

A guy I recommended in Texas. Name is Patrick Davis and his IG handle is @theillestpd. I know a few of his athletes and they all have nothing but great things to say about him.

Yeah, we had a little bit of a stutter start, due to a couple things out of his control but we are on the tracks and getting this engine ready for full steam ahead.

Just checked him out, definitely has some killer looking athletes! Will certainly have Kleen looking insane (as if he doesn't already)

Thanks Man! Yeah, I agree his guys look good and they win a lot too!

I’m not even considering competing (ever), and I may hire him after a month or two here in this new job. Just need to see if my work schedule will actually let me commit to the level he expects of his athletes.

Yeah, of course only one way to find out. I am sure if you tell him your challenges with time he will find the most efficient way for you to progress within those constraints. As you will see his program does remind me a little of our session together. I definitely would not call it low volume by any means though.

Checked out his IG and he is swole!!!

Yes Sir he sure is, his genetics are crazy, & those wide shoulders are unreal!!!

That’s what I did. Will never compete but I hired a coach for a cut just to see how to do it correctly and it’s the best I’ve ever looked. I need to financially invest to really make myself stick to the plan it seems, only way to hold me accountable. Lol

Oh yeah, that is one sure fire way to bring up the accountability.

Makes sense. Once money is on the line you become more vested in your investment.

Facts!

Absolutely. He also helped me learn I need structured meals (same thing everyday).
If I follow just my macros, I tend to very easily get off course because “I can fit a handful of chips” then I go back for 4-5 more but don’t log it because it’s only a couple, rinse and repeat.

I say all that and I cheated like hell twice this weekend like a POS and I’m really feeling it today, bloated as hell.

Yeah, the same meals day in and day out does make it easier. You can prep easier, know exactly what you are eating at all times and then you just tend not to get caught off guard without food. However it can be monotonous depending on how bland the foods are. Current diet is bland AF and just something to get the job done but it is what it is.

Okay so here is my session from Saturday.

11/4/23 - Fasted Weight 198.4 - Whooshed again from 201 the day before. So my weight at check in is mysteriously 2-3 lbs lower than the rest of the week for 2 weeks in a row. Very interesting.

Arsenal Lat Pull Down - 35x12, 10, 9

Megamass High Supinated Grip Rows 70*14, 11

Arsenal Chest Supported Row Bench - +20*2RIR *2 sets

Arsenal Lateral Raises - 80*12,11, 9, 10

Arsenal Protracted Rear Delt Fly - 100*12, 80*10 fail, 60*fail

Single Arm DB Preacher Curl - 20*12,10,8

Alternating Hammer Curls - 25*11,9,9

Skullcrusher - 65*11, 9, 8

Arsenal Incline Press Close Grip for Triceps 25*15, 11, 10

Massive pump here!

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

11/5/23 - Fasted Weight 199.9 - Cardio Only

Treadmill -2.8MPH - Incline 11 - Average Heart Rate 137

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

11/6/23 - Fasted Weight 202.3 - I snuck in a half pint of Halotop Ice cream replacing some other carbs. Between that, and adding in soy sauce to get chicken and rice to taste better I held on to some water overnight.

First day of new program however a hybrid as I did not see I had the plan before getting started. So the first exercise was don my way then I moved on to his. Just so happened my first exercise was the same exercise.

Arsenal Converging Incline Press - 70x10, 9, 8, 7 - Would have only been 2 work sets 1 to 6, and another to 8

Arsenal Flat Converging Press - 70x10, 7, Down Set 55x6 - hit failure pretty quick here and had to go with a downset to have another productive set. Goal 3x10

Standing Cable press 50x15, 15, 15 - last rep on final set was a partial

Arsenal Pec Flyes 3x21's - 70, 70, 70 final 2 reps were partials.

My chest was massively pumped, definitely the most volume I have done for chest in one session in a VERY LONG TIME! Most things are only getting worked once a week like this with a good bit of volume on that one day.

That is all I got done because I was reading and learning the workout as I went. There are 2 biceps movements that I didn't get to, but will do during lunch. This actually looks like something I can do within my usual 90 minute window once I know what I am doing. Definitely looks like something I will have fun doing.

I am having a call with my coach a little later today to discuss things like specifics of the workout program, like first set intensity, when should I be hitting the point of failure / start doing partials to meet my reps. Best variations of movements not available to me. Possible food substitutions. Have him list off strengths and weaknesses as he sees them because it looks pretty even across the board except maybe triceps and hamstrings. I definitely expected to see more regarding my medial delts so surprised not to see them with a little more focus. Things like that.

 

[gphagan1]

I know you’re glad to get the ball rolling with his workout plan. Anytime you can get a massive pump that’s always a satisfying sign.

 

[MrKleen73]

I know you’re glad to get the ball rolling with his workout plan. Anytime you can get a massive pump that’s always a satisfying sign.

Yes Sir, very excited to see how this treats me. Things seem to be going well right now and once i know exactly how I am supposed to turn the heat up on this program it will truly be go time. The idea is failure based but in the respect that once you can not complete a full ROM rep you simply to partial rom to try to hit the target reps. However he has the reps set the same on the 3 sets which no way I will be able to meet those if i get to that point on the first set. So I need to know exactly how to go into this.

 

[akboom87]

Some good sessions! Heck of a whoosh effect on the 3 lbs dropped!

 

[MrKleen73]

Some good sessions! Heck of a whoosh effect on the 3 lbs dropped!

Yeah, I just wish the whooshes were not on the day of my check in. Sure it looks good to him, but the first week I whooshed down to 197.4, then 198.4 SO it looks like I am gaining weight but I am not sure these aren't just water fluctuations. Either way, one thing is for sure I am making improvements.

 

[Dustin07]

That’s what I did. Will never compete but I hired a coach for a cut just to see how to do it correctly and it’s the best I’ve ever looked. I need to financially invest to really make myself stick to the plan it seems, only way to hold me accountable. Lol

It absolutely makes sense. this is one of the reasons I told my wife I'm OK with her getting a coach just to help get herself back where she wants to be since she doesn't have her past fitness circle anymore. I told her I was even partially curious about picking one up for a couple months in the winter to help dial some things and create a little more motivation and balance.

I am having a call with my coach a little later today to discuss things like specifics of the workout program, like first set intensity, when should I be hitting the point of failure / start doing partials to meet my reps. Best variations of movements not available to me. Possible food substitutions. Have him list off strengths and weaknesses as he sees them because it looks pretty even across the board except maybe triceps and hamstrings. I definitely expected to see more regarding my medial delts so surprised not to see them with a little more focus. Things like that.

This is awesome the building blocks are falling into place!!

 

[MrKleen73]

This is awesome the building blocks are falling into place!!

Completely, I am super excited to be getting into the nitty gritty. not like I haven't been pushing myself already... LOL

 

[jimbuick]

That’s my kind of session for sure.

 

[MrKleen73]

That’s my kind of session for sure.

Yeah, I knew you would like it. It looks like the first exercise of any day is going to get the one heavy work set, then a down set. I assume both to failure but that will be found out once I speak to Pat later today. I haven't done this type of bodybuilder bro split in years. Should be fun, and curious to see how well it works for me and my joints. Theoretically it will allow time to recover connective tissue between sessions. Either way as far as muscle growth goes, I tend to do really well with pushing really hard and to failure. So, we shall soon see!!!!

 

[jimbuick]

I tend to do most of my stuff like that, too. Unless my first set wasn’t heavy enough lol.

 

[Dustin07]

Completely, I am super excited to be getting into the nitty gritty. not like I haven't been pushing myself already... LOL

I know everyone already knows this and has said it but yea, you know what to do and you know how to do it. most of us bounce ideas off each other around here to remind us what we already know and for accountability. Having the coach there along the way is REALLY going to nail things down for you. even if he doesn't teach you anything new.

I really think the best athletes for longevity are typically coachable. It doesn't mean they don't have great work ethic and talent already but like... remember Nuke the pitcher on Bull Durham? Million dollar arm, but the club wanted him to turn off his brain and listen to his catcher.

 

[PolishHamm3r77]

Wearing garters and breathing through his eyelids like Fernando

 

[Dustin07]

Wearing garters and breathing through his eyelids like Fernando

well done, Meat

 

[MrKleen73]

I tend to do most of my stuff like that, too. Unless my first set wasn’t heavy enough lol.

Yeah, in this case my first set wasn't heavy enough but since there were 4 of them to 1-0RIR I was toasty by the time i got to the 2nd movement to start his stuff.

I know everyone already knows this and has said it but yea, you know what to do and you know how to do it. most of us bounce ideas off each other around here to remind us what we already know and for accountability. Having the coach there along the way is REALLY going to nail things down for you. even if he doesn't teach you anything new.

I really think the best athletes for longevity are typically coachable. It doesn't mean they don't have great work ethic and talent already but like... remember Nuke the pitcher on Bull Durham? Million dollar arm, but the club wanted him to turn off his brain and listen to his catcher.

Facts! I have to admit as hard as I have been pushing myself it is not as hard as this. I just pushed the biceps work today as I assumed he might say to. It was definitely harder and the pump was absolutely ridiculous. We will see what he says when I talk to him later.

DB Spider Curls - 25x15, 9+3 partials, 6+3 partials - OUCH! It hurt so good. I couldn't do 3x15 like it said and won't be able too unless he wants me dropping the weight each set which I don't think is the plan.

Standing DB Supinating Curls - 15x15, 15x14+1 partial, 15x12+3 partials - Oh man, I had an absolutely ridiculous pump, and my biceps were on fire the last few reps.

 

[gphagan1]

Yeah, in this case my first set wasn't heavy enough but since there were 4 of them to 1-0RIR I was toasty by the time i got to the 2nd movement to start his stuff.


Facts! I have to admit as hard as I have been pushing myself it is not as hard as this. I just pushed the biceps work today as I assumed he might say to. It was definitely harder and the pump was absolutely ridiculous. We will see what he says when I talk to him later.

DB Spider Curls - 25x15, 9+3 partials, 6+3 partials - OUCH! It hurt so good. I couldn't do 3x15 like it said and won't be able too unless he wants me dropping the weight each set which I don't think is the plan.

Standing DB Supinating Curls - 15x15, 15x14+1 partial, 15x12+3 partials - Oh man, I had an absolutely ridiculous pump, and my biceps were on fire the last few reps.

I love a good bicep pump…..just something about coming out of the gym with your biceps all pumped and juicy.(Must be the old arm wrestler in me)

 

[MrKleen73]

I love a good bicep pump…..just something about coming out of the gym with your biceps all pumped and juicy.(Must be the old arm wrestler in me)

Oh yeah the biceps vein down the middle split in two and forked off to the side today. I saw it when I was leaving the locker room and was like NICE!!

 

[Hyde]

Coconut aminos & soy aminos have less sodium than even a lite soy sauce, but taste extremely similar and would be used exactly the same. Love them over some rice & a protein.

And if you are using something like that in moderation, you could probably drop the salt in your water to help offset it.

 

[akboom87]

Yeah, in this case my first set wasn't heavy enough but since there were 4 of them to 1-0RIR I was toasty by the time i got to the 2nd movement to start his stuff.


Facts! I have to admit as hard as I have been pushing myself it is not as hard as this. I just pushed the biceps work today as I assumed he might say to. It was definitely harder and the pump was absolutely ridiculous. We will see what he says when I talk to him later.

DB Spider Curls - 25x15, 9+3 partials, 6+3 partials - OUCH! It hurt so good. I couldn't do 3x15 like it said and won't be able too unless he wants me dropping the weight each set which I don't think is the plan.

Standing DB Supinating Curls - 15x15, 15x14+1 partial, 15x12+3 partials - Oh man, I had an absolutely ridiculous pump, and my biceps were on fire the last few reps.

Killer! Like the looks of that bicep work.
I’m sure you’ve seen it since you are implementing Wycks tips. He has a video on biceps that is pretty good and I’ll be trying out myself.

 

[rascal14]

I’ve been loving partial reps on everything lately.

Not necessarily spelled out in my plan to do them, but he preaches intensity and I don’t think there’s anything more intense than going to true failure. It’s crazy how early on you don’t actually know what failure is, atleast I didn’t until recently it seems.

 

[MrKleen73]

Coconut aminos & soy aminos have less sodium than even a lite soy sauce, but taste extremely similar and would be used exactly the same. Love them over some rice & a protein.

And if you are using something like that in moderation, you could probably drop the salt in your water to help offset it.

Yeah, no doubt. I was going to grab some Bragg Aminos which I think are soy. I am not sure I have had coconut aminos. What was that powdered stuff you mentioned you used that tastes kind of like cheese? I think you said you put on a lot of things and it was really good on popcorn.

I talked with coach last night and he okayed condiments within reason but also said we are on a very basic menu because he needs to figure my secret recipe so to speak. How I respond to these foods without too much other interaction from dairy or heavy grains possibly causing inflammation is my big guess.

Killer! Like the looks of that bicep work.
I’m sure you’ve seen it since you are implementing Wycks tips. He has a video on biceps that is pretty good and I’ll be trying out myself.

Oh yeah, he has some great stuff on biceps. I incorporate that dead hang action on those spyder curls for sure.

I’ve been loving partial reps on everything lately.

Not necessarily spelled out in my plan to do them, but he preaches intensity and I don’t think there’s anything more intense than going to true failure. It’s crazy how early on you don’t actually know what failure is, at least I didn’t until recently it seems.

Agreed that is damn intense. I also found out I was doing it a little too intense for the secondary work. Basically I should be failing / having to turn to partials only on the last couple of reps of the last work set. So like a 1RIR, 0RIR, Fail / move to partials on last couple reps type of progression over the 3 sets. Now what is consider the top exercise gets 2 balls out failure sets at 6 and then 8 reps. On those the last rep or two should be slightly shortened ROM but to inability to complete the rep with good form. A couple of very short rest pauses are even okay here.

Annoyed, I forgot my sweet potato in the microwave again. Trying to do too many things before bed got me again... Since I split my workout today I am going to just move those carbs to my lunch to fuel session number too.

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

11/7/23 - Fasted Weight 201.1 - Still clinging to the 201 almost every day but check in day. I think I will give coach an average weight from the week as well to give him a better idea of what is going on with the calories he has me on. I need to go buy myself a small bottle of olive oil for work so I can add to the meals he asks instead of just adding at the end of the day.

After our discussion last night we decided to go ahead and test me out for squats. I let him know I was a little nervous after the last time I put a bar on my back. So, we decided to introduce them carefully and at a much lower intensity. Making up for intensity with an extra work set. Same with leg Press, except intensity was higher.

I did a lot of reps before I got to my actual work set, just making sure I was both mentally and physically ready to put anything much on the bar.

Back Squat - BWx15, Bar x15. 95x12, 135x12, 12, 12 - Go Up! - I kept tempo slow, and paused for 2 seconds in the bottom of each rep working hard to stay upright the whole time. I made these into some good work. I was leary with all of the warm up sets but as soon as I put the 135 on my back is rebalanced my weight distribution to where I could drop strait into the bucket nice and upright. No pain during these. We shall see how things go tonight since before the pain would come the night after a workout. Not during 99% of the time.

Leg Press - 380x12 *3 sets - Go Up! - I set some floor mats up behind my back so I wouldn't bottom out on these and got amazing ROM out of it. Really good contractions, and was very hard work by the end of the 3rd set. Also feeling these out as they caused pain when my T-Spine was inflamed. I am hoping I can push these up around previous working weights with no issues. My legs will really start to explode off of leg press.

DB Walking Lunges - 20*8, 25*8 < money - Start at 25 next session


I was not able to get to my hamstrings. I only had 8 more minutes after being so careful with the squats. So I opted to just finish the rest of the session at lunch today. Which will be RDL's, Lying DB Leg Curls, and calfs. I am pretty sure I will be able to complete this one in my 90 minute window too. I just got to the gym a little late and then the long warm up through me off.

 

[Dustin07]

DB Spider Curls - 25x15, 9+3 partials, 6+3 partials - OUCH! It hurt so good. I couldn't do 3x15 like it said and won't be able too unless he wants me dropping the weight each set which I don't think is the plan.

Standing DB Supinating Curls - 15x15, 15x14+1 partial, 15x12+3 partials - Oh man, I had an absolutely ridiculous pump, and my biceps were on fire the last few reps.

How many sets does that work out to exactly? 6? Looks like a really fast session to get a great pump in, I love this. almost makes me want to grab some cheap low weight db's to keep at home for an extra bicep session every week.

I love a good bicep pump…..just something about coming out of the gym with your biceps all pumped and juicy.(Must be the old arm wrestler in me)

Introduced my wife to this movie a week or two ago. She's like what's it about? I said... a truck driver wants to be the arm wrestling world champion and connects with his estranged son over the journey.

She was laughed and was like, no really, what's it about?

 

[MrKleen73]

How many sets does that work out to exactly? 6? Looks like a really fast session to get a great pump in, I love this. almost makes me want to grab some cheap low weight db's to keep at home for an extra bicep session every week.



Introduced my wife to this movie a week or two ago. She's like what's it about? I said... a truck driver wants to be the arm wrestling world champion and connects with his estranged son over the journey.

She was laughed and was like, no really, what's it about?

View attachment 237547

Yeah 6 total sets, but that was supposed to be at the end of my chest session, not necessarily a stand alone session. I also did 25 minutes of cardio first too. Just forgot to mention it. it was definitely a great way to get a nice pump. As you already know, I don't mind breaking my sessions up if that is how my time works out.

You could tell her it is the exact same movie as Real Steel but arm wrestling instead of Battle Bots.

 

[gphagan1]

How many sets does that work out to exactly? 6? Looks like a really fast session to get a great pump in, I love this. almost makes me want to grab some cheap low weight db's to keep at home for an extra bicep session every week.



Introduced my wife to this movie a week or two ago. She's like what's it about? I said... a truck driver wants to be the arm wrestling world champion and connects with his estranged son over the journey.

She was laughed and was like, no really, what's it about?

View attachment 237547

That’s funny

 

[Hyde]

Coconut is a little sweet compared to soy.

Nutritional yeast is savory & cheesy, good for potatoes and popcorn but also veggies, rice, etc.

 

[Dustin07]

You could tell her it is the exact same movie as Real Steel but arm wrestling instead of Battle Bots.

That’s funny

we pretty much only watch 80s and 90s movies these days. since I couldn't talk her into Rocky or Rambo, we ended up with Blood sport and Over the Top

 

[Mikereyn513]

For some reason the bragg liquid aminos taste weird to me to the point where I have to still use regular soy sauce which sucks because I'll take gains wherever I can get them

 

[Mikereyn513]

we pretty much only watch 80s and 90s movies these days. since I couldn't talk her into Rocky or Rambo, we ended up with Blood sport and Over the Top

My training partner painted Nok su kow on the back of my weightlifting belt. It means white warrior in Thai. It's what the audience is chanting at the end when van Damme is fighting tan po

 

[Dustin07]

My training partner painted Nok su kow on the back of my weightlifting belt. It means white warrior in Thai. It's what the audience is chanting at the end when van Damme is fighting tan po

that's awesome, I really need to watch it again. I love that movie

 

[Hyde]

that's awesome, I really need to watch it again. I love that movie

In the beginning when his adopted brother calls him “Round Eye” during training, I lose it every time

 

[Dustin07]

In the beginning when his adopted brother calls him “Round Eye” during training, I lose it every time

The first 20 minutes is just as enjoyable as the last 20 minutes for completely different reasons

 

[MrKleen73]

That’s funny

View attachment 237549

Coconut is a little sweet compared to soy.

Nutritional yeast is savory & cheesy, good for potatoes and popcorn but also veggies, rice, etc.

Thanks, Oh cool, I will probably enjoy the coconut aminos too then. I am using a Ponzu Sauce now which is a citrus and soy sauce. A little sweeter too but I like it. Also a little lower sodium due to the citrus diluting it.

we pretty much only watch 80s and 90s movies these days. since I couldn't talk her into Rocky or Rambo, we ended up with Blood sport and Over the Top

Nice, 2 great movies! Don't forget, "Never Give Up, Never Surrender!" or Iron Eagle, get you a lil Luis Gossette Jr in your life!

For some reason the bragg liquid aminos taste weird to me to the point where I have to still use regular soy sauce which sucks because I'll take gains wherever I can get them

You can get sodium gains from soy! Actually my premium soy has like 2g protein in a serving which I was surprised about.

In the beginning when his adopted brother calls him “Round Eye” during training, I lose it every time

Right!

The first 20 minutes is just as enjoyable as the last 20 minutes for completely different reasons

LMAO! Yep! Plus Ogre from Revenge of the nerds is in it. Oh Snap, there is a great oldie but goodie!

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

Here is my completed workout for the day. The new app I am using actually lets me export it into a neat little txt file.

Legs - (Tuesday)

Tuesday, Nov 07, 2023 at 2:41pm



Squat (Barbell)
Set 1: 135 lbs x 12
Set 2: 135 lbs x 12
Set 3: 135 lbs x 12 Go up!

Leg Press (Machine)
Set 1: 380 lbs x 12
Set 2: 380 lbs x 12
Set 3: 380 lbs x 12 - Go Up!

Walking Lunge (Dumbbell)
Set 1 :20 lbs x 8
Set 2: 25 lbs x 8 - Start at 25

Romanian Deadlift (Barbell)
Set 1: 185 lbs x 15
Set 2: 205 lbs x 12
Set 3: 215 lbs x 8 - these last few were extremely hard.

DB Lying Leg Curl
Set 1: 20 lbs x 20
Set 2: 20 lbs x 15
Set 3: 20 lbs x 10
Set 4: 20 lbs x 5 - I messed this up, I am pretty sure it was supposed to be a down set and I was to go for 20 reps. Hamstrings were on fire either way!

Standing Calf Raise
Set 1: 30 reps
Set 2: 30 reps
Set 3: 30 reps - OUCH!!!

The DB Lying leg Curl was actually brutal with the form tweaks he gave. Had my hamstrings burning!!!

Those 30 rep sets on calf raises are stupid, I hate them, I am sure they will make these bulls grow though. I have a feeling I will be walking funny until my next leg day... Sore calves are the worst thing to have sore on your body IMHO. You can't get around them and your legs just want to give under the pain all the time.

 

[rascal14]

What app are you using to record? I’ve always resorted back to my general notes, I can’t find an app I enjoy that’s also intuitive enough to make changes on the fly, without being an entire ordeal.

 

[rascal14]

Also, I’ve been loving the zero sugar bbq sauce and Walden farms chipotle ranch mixture in my meals. The ranch is (supposedly) zero calories. Takes some getting used to, but mixing with the low cal bbq sauce, it really ends up tasting pretty good to me.

 

[PFlowReborn]

What app are you using to record? I’ve always resorted back to my general notes, I can’t find an app I enjoy that’s also intuitive enough to make changes on the fly, without being an entire ordeal.

Are you talking a diet tracking app or a workout tracking one. If the latter, Strong app FTW hands down. https://www.strong.app/ if you got a diet / food app of similar ease of use with breadth and depth that would be good to know.

 

[gphagan1]

Thanks, Oh cool, I will probably enjoy the coconut aminos too then. I am using a Ponzu Sauce now which is a citrus and soy sauce. A little sweeter too but I like it. Also a little lower sodium due to the citrus diluting it.
Nice, 2 great movies! Don't forget, "Never Give Up, Never Surrender!" or Iron Eagle, get you a lil Luis Gossette Jr in your life!
You can get sodium gains from soy! Actually my premium soy has like 2g protein in a serving which I was surprised about.
Right!
LMAO! Yep! Plus Ogre from Revenge of the nerds is in it. Oh Snap, there is a great oldie but goodie!

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

Here is my completed workout for the day. The new app I am using actually lets me export it into a neat little txt file.

Legs - (Tuesday)

Tuesday, Nov 07, 2023 at 2:41pm



Squat (Barbell)
Set 1: 135 lbs x 12
Set 2: 135 lbs x 12
Set 3: 135 lbs x 12 Go up!

Leg Press (Machine)
Set 1: 380 lbs x 12
Set 2: 380 lbs x 12
Set 3: 380 lbs x 12 - Go Up!

Walking Lunge (Dumbbell)
Set 1 :20 lbs x 8
Set 2: 25 lbs x 8 - Start at 25

Romanian Deadlift (Barbell)
Set 1: 185 lbs x 15
Set 2: 205 lbs x 12
Set 3: 215 lbs x 8 - these last few were extremely hard.

DB Lying Leg Curl
Set 1: 20 lbs x 20
Set 2: 20 lbs x 15
Set 3: 20 lbs x 10
Set 4: 20 lbs x 5 - I messed this up, I am pretty sure it was supposed to be a down set and I was to go for 20 reps. Hamstrings were on fire either way!

Standing Calf Raise
Set 1: 30 reps
Set 2: 30 reps
Set 3: 30 reps - OUCH!!!

The DB Lying leg Curl was actually brutal with the form tweaks he gave. Had my hamstrings burning!!!

Those 30 rep sets on calf raises are stupid, I hate them, I am sure they will make these bulls grow though. I have a feeling I will be walking funny until my next leg day... Sore calves are the worst thing to have sore on your body IMHO. You can't get around them and your legs just want to give under the pain all the time.

That’s some good volume…. I bet you will be walking funny for the next couple of days. I hear you on the sore calves. I work out in the evenings, and have to make sure I drink plenty of water, after a good leg and calf workout, because I have too many times got out of bed the next morning and get these killer cramps in my calves, will absolutely floor ya.

 

[Hyde]

Also, I’ve been loving the zero sugar bbq sauce and Walden farms chipotle ranch mixture in my meals. The ranch is (supposedly) zero calories. Takes some getting used to, but mixing with the low cal bbq sauce, it really ends up tasting pretty good to me.

If you aren’t using G Hughes for your bbq sauce, try it & thank me later.

 

[MrKleen73]

What app are you using to record? I’ve always resorted back to my general notes, I can’t find an app I enjoy that’s also intuitive enough to make changes on the fly, without being an entire ordeal.

I just started using the Hevy workout tracker. It is the highest rated workout app on the android platform. I just started using it and it seems great. I did end up going with the pay version to create my workouts and add unlimited custom exercises. It had set timers, tracks all kinds of statistics, give you to total volume lifted per session and I believe exercise. I tracks PR's and all of that stuff. Plus has a pretty good list of exercises and a bunch or prewritten routines. I think it was 2.99 month, 23 for the year or 74 for a lifetime. Yesterday was my first session but I enjoyed it. Having the rest timers kick in as soon as you enter your last set info is cool and helps keep track of time. I just use as a reminder, not the rule. The rule is when I am ready I go for a set, sometimes before sometimes a little after the timer but it reminds me hey this is the rest time you estimated needing. Don't lolligag.

Also, I’ve been loving the zero sugar bbq sauce and Walden farms chipotle ranch mixture in my meals. The ranch is (supposedly) zero calories. Takes some getting used to, but mixing with the low cal bbq sauce, it really ends up tasting pretty good to me.

Yeah, there is a zero sugar BBQ sauce I like that isn't too over the top but when I add things like that I do tend to subtract a little from somewhere else. Yesterday I had 10g extra carbs from sauces so I had 10g less rice at my final rice serving.

Are you talking a diet tracking app or a workout tracking one. If the latter, Strong app FTW hands down. https://www.strong.app/ if you got a diet / food app of similar ease of use with breadth and depth that would be good to know.

I saw Strong and forgot how much you liked it. I might have tried that one but this Hevy one looks pretty cool for right now and what I need.

That’s some good volume…. I bet you will be walking funny for the next couple of days. I hear you on the sore calves. I work out in the evenings, and have to make sure I drink plenty of water, after a good leg and calf workout, because I have too many times got out of bed the next morning and get these killer cramps in my calves, will absolutely floor ya.

We shall see here shortly. I think I am probably okay but my calves tend to get sore more slowly and take a while to recover one they are really sore. Hoping the don't because honestly my calves don't need anything ridiculous. Just cardio and a few reasonable sets a week. This is probably going to have them starting to look a bit silly at some point. Already contemplating having to get straight cut or boot cut jeans so my jeans don't keep getting stuck up on my calves.

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

11/8/23 - Fasted Weight 199 on the dot! - Finally a drop under 200 during the week. Hoping to see a little more Not much to say about how I am looking. Any changes right now are kind of on a recomp speed so nothing too obvious going on with appearance right now.

Oh yeah, when I spoke to my coach he said it was really hard to tell what BF I was, that my lower back holds a lot of fat and under my chest but other things look pretty lean. So he said maybe as low as 12% but could also be a few percent higher it was hard to tell. When I asked him about what body fat he thought we would want to rebound from he said he wasn't sure. We would go by appearance. He said he prefers to diet someone down until they have no more hanging fat before rebounding so I am guessing another 5% BF.

Today is a rest day so only my cardio is getting done today. I will probably toss a little bit of abs in for good measure. Nothing weighted, just some decline rolling sit ups, and probably practice some vacuums. I definitely don't need bigger abs but training them to stay cinched in is something I need to work on not only for aesthetics but good posture in general.

Also GREAT NEWS!!! Not even a hint of a flare up on the T-spine issue. Last time I put 95 on my back I was out of the gym for a week, missed 2 days of work and was brought to involuntary tears a few times... That was just a couple months ago. So 3 sets at 135 with no issues is awesome news!!! Then following it up with something as upper back support intensive as RDL's and still not have an issue. I am very excited here.

If you aren’t using G Hughes for your bbq sauce, try it & thank me later.

That's the one I use, Sweet and Spicy is the ticket!!! I couldn't remember if it was G Hughes or Stubbs until you said the name. Great stuff!

 

[Mikereyn513]

Thanks, Oh cool, I will probably enjoy the coconut aminos too then. I am using a Ponzu Sauce now which is a citrus and soy sauce. A little sweeter too but I like it. Also a little lower sodium due to the citrus diluting it.
Nice, 2 great movies! Don't forget, "Never Give Up, Never Surrender!" or Iron Eagle, get you a lil Luis Gossette Jr in your life!
You can get sodium gains from soy! Actually my premium soy has like 2g protein in a serving which I was surprised about.
Right!
LMAO! Yep! Plus Ogre from Revenge of the nerds is in it. Oh Snap, there is a great oldie but goodie!

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

Here is my completed workout for the day. The new app I am using actually lets me export it into a neat little txt file.

Legs - (Tuesday)

Tuesday, Nov 07, 2023 at 2:41pm



Squat (Barbell)
Set 1: 135 lbs x 12
Set 2: 135 lbs x 12
Set 3: 135 lbs x 12 Go up!

Leg Press (Machine)
Set 1: 380 lbs x 12
Set 2: 380 lbs x 12
Set 3: 380 lbs x 12 - Go Up!

Walking Lunge (Dumbbell)
Set 1 :20 lbs x 8
Set 2: 25 lbs x 8 - Start at 25

Romanian Deadlift (Barbell)
Set 1: 185 lbs x 15
Set 2: 205 lbs x 12
Set 3: 215 lbs x 8 - these last few were extremely hard.

DB Lying Leg Curl
Set 1: 20 lbs x 20
Set 2: 20 lbs x 15
Set 3: 20 lbs x 10
Set 4: 20 lbs x 5 - I messed this up, I am pretty sure it was supposed to be a down set and I was to go for 20 reps. Hamstrings were on fire either way!

Standing Calf Raise
Set 1: 30 reps
Set 2: 30 reps
Set 3: 30 reps - OUCH!!!

The DB Lying leg Curl was actually brutal with the form tweaks he gave. Had my hamstrings burning!!!

Those 30 rep sets on calf raises are stupid, I hate them, I am sure they will make these bulls grow though. I have a feeling I will be walking funny until my next leg day... Sore calves are the worst thing to have sore on your body IMHO. You can't get around them and your legs just want to give under the pain all the time.

Sore calves can be brutal but IMHO there's nothing worse than sore abs

 

[Mikereyn513]

The stubbs brand sugar free BBQ sauces are legit. There's a bunch of different flavors/styles as well

 

[rascal14]

If you aren’t using G Hughes for your bbq sauce, try it & thank me later.

Oh I’ve tried them all I think! They also have a sweet Thai chili type sauce that is AMAZING, 5 calories a serving.

 

[MrKleen73]

Sore calves can be brutal but IMHO there's nothing worse than sore abs

I guess if my abs ever got as sore as my calves do that might be the case if breathing hurts. However even sore abs I can walk normal but when my calves are thrashed I am almost falling down every step with my knees buckling involuntarily from the pain.

The stubbs brand sugar free BBQ sauces are legit. There's a bunch of different flavors/styles as well

Yeah for sure.

Oh I’ve tried them all I think! They also have a sweet Thai chili type sauce that is AMAZING, 5 calories a serving.

The lower calorie condiments have come a long way for sure.

 

[Mikereyn513]

Oh I’ve tried them all I think! They also have a sweet Thai chili type sauce that is AMAZING, 5 calories a serving.

Oh that's who I meant not stubbs it's g Hughes BBQ sauces!

 

[Mikereyn513]

The sweet and spicy flavor is the bees knees

 

[Mikereyn513]

I guess if my abs ever got as sore as my calves do that might be the case if breathing hurts. However even sore abs I can walk normal but when my calves are thrashed I am almost falling down every step with my knees buckling involuntarily from the pain.
Yeah for sure.

The lower calorie condiments have come a long way for sure.

Yea sore abs ruin everything. It hurts to sneeze and cough. And the worst is it hurts to have sex. Every position hurts even when she's on top doing all the work it hurts.lol.

 

[MrKleen73]

Yea sore abs ruin everything. It hurts to sneeze and cough. And the worst is it hurts to have sex. Every position hurts even when she's on top doing all the work it hurts.lol.

Honestly, I have never really had to work abs so hard they got super sore. As soon as I got remotely lean enough I could start seeing them and they are genetically 3D AF and stick out far enough to be seen protruding from the side when lean. So I never have to push too hard. Like 3 sets of dragon flags or hanging knee raises is plenty, and or just a few sets of crunches or random core work in the sauna. Bottom line though, if I am even remotely lean, I have pretty impressive looking abs. So, I don't have to crush them.

I just finished up my cardiovascular training.

Man, this cardiovascular stuff is for the birds. Way harder than just burning calories doing this stuff steady state instead of some sort of interval or rolling intensity situation just sucks for my calves and soleus too. They start burning around the 7 minute mark and then the fun begins... Woohoo! My calves are huge like balloons right now. Definitely time to get a meal in. Feeling weak in the knees after this one.

It is very surprising to me how hard I have to be working to get my heart rate up over 130 and keep it there.

 

[Dustin07]

solid session!!

LMAO! Yep! Plus Ogre from Revenge of the nerds is in it. Oh Snap, there is a great oldie but goodie!

bwahaha that part is still hard to get over when you're watching it

And the worst is it hurts to have sex. Every position hurts even when she's on top doing all the work it hurts.lol.

ahhh, not sure I can relate. usually everything hurts but I'm like... I can rally. no pain for the next 45 seconds.
then it hurts again.


sometimes 1 minute 20 seconds even.

 

[akboom87]

Those ab cramps you can get during a set or shortly after, is one of the most debilitating symptoms I have ever experienced.