Dustin07
Legend
Invalid Link Removed
Classic Kleen - The Road To Competition Fall 2024
- Thread starter MrKleen73
- Start date
MrKleen73
Legend
Thanks Brother!
Yeah, these guys were massive, not all of them but many. A couple had just come off of a show and were both huge and ripped!
WooHoo!!!
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12/19/23 - Fasted Weight 218.4lbs
Legs - Tuesday, Dec 19, 2023 at 4:42am
Pendulum Squat (Machine)
Set 1: 125 lbs x 7 @ 10 rpe [Failure]
Set 2: 110 lbs x 11 @ 10 rpe [Failure]
Leg Press (Machine)
Set 1: 470 lbs x 12 @ 8 rpe
Set 2: 490 lbs x 12 @ 8.5 rpe
Set 3: 490 lbs x 12 @ 10 rpe - Up 20lbs
Walking Lunge (Dumbbell)
Set 1: 40x8
Set 2: 40x8 - Was a little wobbly on last 2 reps will repeat weight.
Romanian Deadlift (Barbell) - 25 plates only for extra ROM
Set 1: 195 lbs x 15 @ 8 rpe
Set 2: 195 lbs x 15 @ 9 rpe
Set 3: 195 lbs x 13 @ 10 rpe - I did these slower to make the lighter weight harder just to be careful with lower back, worked out well.
Lying Leg Curl (Machine)
Set 1: 45 lbs x 20 @ 8 rpe
Set 2: 60 lbs x 15 @ 8.5 rpe
Set 3: 75 lbs x 10 @ 9.5 rpe
Set 4: 45 lbs x 17 @ 10 rpe [Failure] - Up 5lbs on all sets
Standing Calf Raise
Set 1: 30 reps
Set 2: 30 reps
Set 3: 30 reps - Holy Burning Calves BatMan!
Elliptical - 25 minutes level 15
==========================================================================
12/20/23 - Fasted Weight 211.2 - I am down 7.2 lbs from yesterday. Far less bloated today, waist is smaller, and abs are more prominent, but I think I will still drop a few more lbs by this weekend.
Today is a rest day, probably just going to relax and enjoy it. We have the new hire that started this week so we are doing a BBQ luncheon. I ordered myself 8oz smoked turkey breast to stay on top of my macros. Will just take my rice in there with me to eat.
Dustin07
Legend
solid strategy and a great looking lower day!
MrKleen73
Legend
Thanks You Sir!
gphagan1
Legend
That’s a good leg day with a lot of volume….you keep growing those quads, we’ll have to call you Anabolic Minds’ “Quadzilla”.
玫瑰 R©
New member
This is Rosie - new account yes, and username is a version of my name in Ancient Chinese Calligraphy (not to mention the NZ per profile pic should be giveaway that it is the Kiwi LOL).
I know-I have not done a lot since 2017, as noted. Matt was there for my first resistance session back in March (when went to see him and went to the Arnold), and started back again this April, so with all the health stuff, has been a bit on and off, but slow and steady, and definitely changing things up, since been so long and also since body is not the same or responds anything like it used to to anything.
I have been lucky enough to meet a lot of the "old crew" you speak of and stay in touch with several of them, the older ones (from back in "our heyday" moreso, and surprisingly, some of those have become the best/better peeps in my life).
Here is to all we aspire to inspire to and everything we inspire in aspiring others to also. Hope you have a wonderful Wednesday, Chris. I am actually going to do do a Legs session today (yes, I know-have not done Legs since 2011 really., and certainly not the way been focusing the past several months, but we all need to change things up, and it has not been the best, but the mass is slowly coming back-with the fat LOL, but as noted to best friend's hubby one day, cannot make gains without some fat and staying lean lean).
Going to stop rambling and let you get back to your day. Boys, gentlemen, any ladies... Cheers and here's to making it a great day!
MrKleen73
Legend
Awesome to see you back on here! Getting back into it is a hard thing to do. Sounds like you are well on your way, and have the right mindset to get things done! It is definitely a new learning experience coming back after a layoff. Practicing humility, and continuing to do the work is the trick. Sounds like you already have that figured out, so you are in a good spot for progress!
玫瑰 R©
New member
A LOT has changed, and I with it. HAVE to be back at it, because of everything. BUT, have "lived like a normal person" and know that any lack of results or progress ARE just excuses on ANY part, and I know and accept where it was me that was not the best. Too much to go into here, but yes, making sure that walk the line, or not sometimes, since going hard all the time is not best interest or safe or ok anymore, so long as pushing body and it is working it, as you know, is what matters, and I have always done everything different and INDIVIDUAL to me.
MrKleen73
Legend
12/20/23 Cardio 25 minutes + cooldown 368 calories, average HR = 135-140
12/21/23 - Fasted Weight 209.X - I can't remember the decimal but it was between .2 and .5 down another 1.5-2lbs.
Shoulders & Triceps - Thursday, Dec 21, 2023 at 4:32am
Shoulder Press (Machine Plates)
Set 1: 180 lbs x 15 @ 9 rpe - Up 15 lbs
Set 2: 195 lbs x 14 @ 10 rpe [Failure] - Up 30 lbs - I just keep progressing too fast here to get the right weight... Goal is failure at 10 reps on the first set, I cut it just shy of failure so I could at least push heavier on the second set which was a 15 rep target.
Standing Lateral Raise
Set 1: 40 lbs x 20 @ 8 rpe
Set 2: 40 lbs x 15 @ 8.5 rpe
Set 3: 60 lbs x 10 @ 9 rpe
Set 4: 30 lbs x 20 @ 8.5 rpe [Failure] +4 reps
Incline DB Rear Delt Flyes
Set 1: 25 lbs x 20 @ 8 rpe
Set 2: 25 lbs x 20 @ 9 rpe
Set 3: 25 lbs x 20 @ 10 rpe - up 5 lbs
Upright Row (Dumbbell)
Set 1: 50 lbs x 10 @ 8.5 rpe - Up 5 lbs
Set 2: 35 lbs x 15 @ 8.5 rpe
Set 3: 35 lbs x 15 @ 9 rpe +3 reps
Cross Cable Tricep Extension
Set 1: 50 lbs x 15 @ 8 rpe
Set 2: 50 lbs x 15 @ 9.5 rpe - up 10 lbs
Set 3: 40 lbs x 12 @ 10 rpe [Failure] Increased by 1 rep
PowerTec Dip Attachment
Set 1: 180 lbs x 20 @ 7.5 rpe
Set 2: 180 lbs x 20 @ 10 rpe [Failure] + 3 reps - Finally got the 20 on the second set!
Today I pushed breakfast harder, put the sweet potato back in before the workout so it would hopefully be easier to eat the rest of the day. I just weighed the precooked sweet potato and dropped it in the blender with my smoothie. It did not taste as good, but I was able to get it all down and make things work. I was burping a lot, not completely comfortable but got a hell of a session in regardless. Improvements everywhere, and my shoulder presses are definitely jumping up quickly now.
Physique is improving daily from dropping the bloat, getting some of my lines back but still very full, and looking large. I would guess things will come down to around 205-206 once the dust settles. At least that would go along with the planned progress on weight. We shall see.
Alright, heading to make meal #2 and try to get it all down. Hopefully today is better in that regard, I was having a hard time getting food down yesterday and had to go with some extra protein shakes, and some carb powders to hit my macros. I have a feeling if we go up much more I will probably start blending some of my meals to help get them down and make digestion easier. It is hard to believe how much food volume 3925 calories is when only eating what are considered "clean" foods.
12/21/23 - Fasted Weight 209.X - I can't remember the decimal but it was between .2 and .5 down another 1.5-2lbs.
Shoulders & Triceps - Thursday, Dec 21, 2023 at 4:32am
Shoulder Press (Machine Plates)
Set 1: 180 lbs x 15 @ 9 rpe - Up 15 lbs
Set 2: 195 lbs x 14 @ 10 rpe [Failure] - Up 30 lbs - I just keep progressing too fast here to get the right weight... Goal is failure at 10 reps on the first set, I cut it just shy of failure so I could at least push heavier on the second set which was a 15 rep target.
Standing Lateral Raise
Set 1: 40 lbs x 20 @ 8 rpe
Set 2: 40 lbs x 15 @ 8.5 rpe
Set 3: 60 lbs x 10 @ 9 rpe
Set 4: 30 lbs x 20 @ 8.5 rpe [Failure] +4 reps
Incline DB Rear Delt Flyes
Set 1: 25 lbs x 20 @ 8 rpe
Set 2: 25 lbs x 20 @ 9 rpe
Set 3: 25 lbs x 20 @ 10 rpe - up 5 lbs
Upright Row (Dumbbell)
Set 1: 50 lbs x 10 @ 8.5 rpe - Up 5 lbs
Set 2: 35 lbs x 15 @ 8.5 rpe
Set 3: 35 lbs x 15 @ 9 rpe +3 reps
Cross Cable Tricep Extension
Set 1: 50 lbs x 15 @ 8 rpe
Set 2: 50 lbs x 15 @ 9.5 rpe - up 10 lbs
Set 3: 40 lbs x 12 @ 10 rpe [Failure] Increased by 1 rep
PowerTec Dip Attachment
Set 1: 180 lbs x 20 @ 7.5 rpe
Set 2: 180 lbs x 20 @ 10 rpe [Failure] + 3 reps - Finally got the 20 on the second set!
Today I pushed breakfast harder, put the sweet potato back in before the workout so it would hopefully be easier to eat the rest of the day. I just weighed the precooked sweet potato and dropped it in the blender with my smoothie. It did not taste as good, but I was able to get it all down and make things work. I was burping a lot, not completely comfortable but got a hell of a session in regardless. Improvements everywhere, and my shoulder presses are definitely jumping up quickly now.
Physique is improving daily from dropping the bloat, getting some of my lines back but still very full, and looking large. I would guess things will come down to around 205-206 once the dust settles. At least that would go along with the planned progress on weight. We shall see.
Alright, heading to make meal #2 and try to get it all down. Hopefully today is better in that regard, I was having a hard time getting food down yesterday and had to go with some extra protein shakes, and some carb powders to hit my macros. I have a feeling if we go up much more I will probably start blending some of my meals to help get them down and make digestion easier. It is hard to believe how much food volume 3925 calories is when only eating what are considered "clean" foods.
Dustin07
Legend
back in the day when we were doing hardcore paleo I found some pretty crazy ways to utilize sweet potatoes. I got to where I was even substituting flour with sweet potato on baked good. sweet potato cupcakes with ghee etc....
I don't find it hard to believe at all, that's a monster pile of food! your daily intake is literally 3 days worth of food for my wife and 1.5 to 2x for me
MrKleen73
Legend
Oh yeah, lots of ways to put them to use. I feel like I am eating 2x for you... LMAO I used to think I ate a lot. Now I know I occasionally ate a lot but never consistently.back in the day when we were doing hardcore paleo I found some pretty crazy ways to utilize sweet potatoes. I got to where I was even substituting flour with sweet potato on baked good. sweet potato cupcakes with ghee etc....
PS... my hamstrings are sore! I just noticed a little bit ago when i bent over and they were like OWWWWWW!!!!! Quads a little sore but hamstrings are toasty!
gphagan1
Legend
Another good workout….looks like you’re gaining momentum with those increased calories. Yeah, 4000 clean calories is no joke…sometimes we see guys post that they are eating 3500-4000 clean calories, but when they start posting what they’re eating, a lot of times it’s like no way. There probably will be a lot of days with extra protein shakes with whole milk to help meet your goals, and that Karbolyn is some good stuff to add carbs around your workouts.
Dustin07
Legend
at least when you throw down a full costco rotisserie chicken you get all that fatty deliciousness but when it's straight up clean eating, man that's a lot.
MrKleen73
Legend
You and me both. My wife mentioned to me earlier that we were going to need to get me a new button up and have it tailored to fit just before we leave to my nephews wedding in June because the way things are going I was going to be huge by the.
Yep, I imagine my next increase will bring the need about more often. He did say we were going to take things a little slower to keep my shape so he might just let me grow into being leaner before he bumps me again. I have no idea.
Definitely been noticing the increases since the last bump in calories and gear. At 1250mg a week this is the highest I have ever been by 450 mgs a week. So I expect things to hit some new highs being that much over my highest dose ever.
MrKleen73
Legend
Yes Sir, I now know why all these guys that were lean with abs had somewhat protruding guts a lot of the time. It was all the clean food they were shoving in their faces. It takes up a lot of space. Before the last couple of years I was a bit carb-phobic and ate lots of fat. So high food volume was never an issue but this high carb approach is a whole other game.
GreenMachineX
Well-known member
How often are you hitting the same muscle?
Dustin07
Legend
what's your favorite carb right now? I think mine is still jasmine rice with some good hot sauce on it but I'll tell you I had a tough time keeping to my macros the other day when my wife made spaghetti with her homemade sauce. I'm definitely a carb junkie, love spaghetti, good bread, rice, etc. ironically not a sugar fan though
MrKleen73
Legend
There is some overlap and indirect work spread throughout. Easier to show
Monday - Direct - Chest & Biceps - Secondary movers shoulders and triceps
Tuesday - Direct - Quads, Hamstrings, calves - Secondary mover glutes, back
Thursday Direct - Shoulders & Triceps - Secondary movers traps, and chest
Friday - Direct - Hamstrings & Back - Secondary movers - traps, glutes, biceps
Saturday - Direct - Triceps & Biceps - Secondary movers chest, front and rear delts
Okay so that is how it is laid out which comes down to
Chest = 1 time directly 2 times as secondary mover
Biceps = 2 times directly and 1 as secondary mover
Quads = once directly
Hamstrings = twice directly
Glutes = twice as secondary movers
Triceps = twice directly and one as secondary mover
Back = once directly and once as secondary mover
Calves = once directly
Man that was a lot of work. LOL
GreenMachineX
Well-known member
Gotcha. Thanks for taking the time to lay it out. So indirect mover would be like close grip bench for chest? Or quads during DL? How many times are you hitting Lateral delts and traps?
MrKleen73
Legend
I would say my jasmine rice, easy to get down, takes on any flavor of seasoning I throw at it and digests easily. Honey would probably be my second. Just because it is a super easy way to fill in some carbs and get them down in a pinch, plus it obviously tastes good.what's your favorite carb right now? I think mine is still jasmine rice with some good hot sauce on it but I'll tell you I had a tough time keeping to my macros the other day when my wife made spaghetti with her homemade sauce. I'm definitely a carb junkie, love spaghetti, good bread, rice, etc. ironically not a sugar fan though
MrKleen73
Legend
Surprisingly only one time directly on the medial delts, and then only twice indirectly with the traps. However the medial delts get a lot of attention on shoulder day. The traps are just from the uprights, rack pulls and RDLs so actually that makes 3 times indirectly worked not two.
My indirect chest work comes from Dips, and Diamond Pushups, yeah quads on a DL would count as a secondary mover for sure. Same a biceps on back day or triceps on chest day. There is actually a chart somewhere that kind of summarizes how many indirect sets should count as full volume sets in your per week set count but it is really getting into the weeds at that point. A simple way to look at it is if things are recovering add a little volume (weight/reps/or sets) and assess. If things are not recovering remove a little volume via the direct work since it is the easiest to control and track volume and progress on.
GreenMachineX
Well-known member
Isn't honey half fructose though? I would've thought 100g of carbs coming from that (in addition to fruits and whatever else) would be a bad idea?
MrKleen73
Legend
Not for someone who exercises a lot and burns through carbs the way I am right now. Fatty liver doesn't really happen that often to those who exercise regularly and have good blood sugar control. However for your average sedentary human you are probably asking for trouble. I currently have 84g of honey between my first and 2nd meal while also having 150g of banana, 150g pineapple then 100g of blueberries in those meals every single day, and am not worried in the slightest about getting fatty liver from this diet. Sorry if I was wrong, but I assume fatty liver was the concern you had with the fructose.
SkRaw85
Legend
You and me both. My wife mentioned to me earlier that we were going to need to get me a new button up and have it tailored to fit just before we leave to my nephews wedding in June because the way things are going I was going to be huge by the.
Yep, I imagine my next increase will bring the need about more often. He did say we were going to take things a little slower to keep my shape so he might just let me grow into being leaner before he bumps me again. I have no idea.
Definitely been noticing the increases since the last bump in calories and gear. At 1250mg a week this is the highest I have ever been by 450 mgs a week. So I expect things to hit some new highs being that much over my highest dose ever.
Lifting and wardrobe is maybe the worst thing ever. The degree of fluctuation never ceases to amaze. And it ain’t cheap!
MrKleen73
Legend
I had to move up to 34/32 on my Levis 541 Athletic Fit jeans this last weekend. My legs outgrew the 33 inch jeans but now my waist is swimming in the 34 inch waistband. Like it doesn't even touch my skin in some places it is so loose. Luckily my big glutes and thighs hold my pants up for me. I thought about getting the waist taken in but honestly I don't have any idea how big my waist might get during this bulk. I know he won't let it get out of control but I also don't know what he considers out of control. I assume the goal is to have some semblance of abs the whole time.
Dustin07
Legend
Yup, I was able to wear all my fitted shirts until about 194lbs then they started getting uncomfortable. at 200lbs+ I think I threw away like 6 shirts (donated). probably $50-100ea once you figure in tailoring. (although my shirts last YEARS as I take very good care of them)
new slacks last month went up to a 34" waist to get the legs to fit and this morning I was laughing cause the latch at the button keeps coming undone under my belt. LOTS of waist room, but need the space in the ass and thighs.
funny thing is I saw a picture of me at our company christmas party last week in an ugly sweater. Looked like a "don't skip legs day" meme in my designer jeans. I squatted the next day
MrKleen73
Legend
To be fair, even in the 33 inch pants my legs although tight and stretching the fabric a bit do not look big or at least anything like they do outside of jeans. One thing that make me look bigger is my tiny joints. My elbows, knees and hips are all small compared to how much muscle I have so the muscles look even bigger than they are. Like my knees are only 14 inches around, my elbows something like 12, and my wrists are right at 7 inches. Which helps a lot with the illusion of huge legs, but doesn't transfer when the knees are covered. Not saying they don't look somewhat impressive in jeans, just they don't look nearly as impressive as when you can see my whole leg and the muscle looks like it is ballooning up and out from my knees.Yup, I was able to wear all my fitted shirts until about 194lbs then they started getting uncomfortable. at 200lbs+ I think I threw away like 6 shirts (donated). probably $50-100ea once you figure in tailoring. (although my shirts last YEARS as I take very good care of them)
new slacks last month went up to a 34" waist to get the legs to fit and this morning I was laughing cause the latch at the button keeps coming undone under my belt. LOTS of waist room, but need the space in the ass and thighs.
funny thing is I saw a picture of me at our company christmas party last week in an ugly sweater. Looked like a "don't skip legs day" meme in my designer jeans. I squatted the next day
akboom87
Well-known member
I was super excited to come down from 36x34 down to 34x34. Don’t want to do that to often it’s expensive re supplying!
MrKleen73
Legend
AMEN TO THAT! Total fact, and I am not really complaining over it so much as amazed how hard it is already. I am doing something extreme so extreme measures are required but wow is it impressive how hard it got so quickly. I expected that a little later but also didn't expect to be at this caloric level already either.
MrKleen73
Legend
Yeah it is!
Hyde
Legend
This was actually a really enjoyable podcast if you happen to have 2 hours of work that you could listen to something without messing you up, so I’ll leave it here in case:
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But Roman Fritz talks about having to eat, in prep, at least 6,000 calories a day to maintain his muscle even while cutting. 500g protein and 800-1,200g carbs. 800g carbs is rice/food then he’s adding brown rice syrup to his rice plus pre/intra shakes. He said when he comes off a show and he’s done for the season, he immediately loses 10 MORE lbs just from stopping all the eating.
That helped me push a little harder today, to get ~6,000 dirty.
MrKleen73
Legend
Sweet, today should be a slow day for support needs, the building is almost empty, and I averaged 80+ MPH on the way in today. So no one even on the roads. I should have some time to check it out today. Thanks!
I am a big fan of brown rice syrup too. Even has some complex carbs in there instead of just sugar. Snags introduced me to rice syrup way back in the day.
12/21/23 - Afternoon Cardio = Recumbent Bike 30 minutes HR@105-110BPM - My lower back really started tightening up on the drive in yesterday, and by lunch it was stiff and achy enough that the elliptical, and treadmill were no-gos. I just tried to keep a decent pace for movement and to loosen up the area as well as get some nutrient shuttling going on. When I got done I had the PT there in the gym hit me with a percussion massager (think theragun) on my lower back and hamstrings for a few minutes.
I woke up to a very annoyed lower back, a bit worse than yesterday, super tight and achy. I chose to stay in bed, it was tight enough I didn't want to push it until I had been up and about most of the day to either loosen things up or see if it got any worse first.
I don't think what was bothering me last week was all the way healed yet, and I pushed it just a little too hard with the RDL's Tuesday. I will take some ibuprofen today and get some of the acute inflammation out of the way today. Then just do chest supported back work, and some leg curls to touch on the hamstrings. Let the area rest, then if feeling well enough to do RDL's next Tuesday, I will shorten the ROM just a little just to be safe. I would consider this a tweak, not a straight out injury, so the goal is to let it rest some, and that should allow the healing process to take over and do it's thing. We have some biofreeze up here in the first aid kit, so I am going to put some on here in a minute to see if it helps too.
12/22/23 - Fasted Weight 208.2 - I am down another lb or so, and looking a little more tight than yesterday.
Dustin07
Legend
at my very fattest I recall buying 38" and being like ohshit, time to cut this down a bit lol. and my inseam is only like 30" for comparison lol
Hyde
Legend
I think I’m 40x30 right now. Maybe 42 but I think it’s just a relaxed fit 40. Gotta get all that ass in them jeans, as they say.
MrKleen73
Legend
Yep, big old butt and thighs. LOL I tried putting on a regular pair of 34/32 jeans and could only get them halfway up my thighs...
akboom87
Well-known member
Or as they say “all that junk inside your trunk”
Hyde
Legend
The goal of every lifter should be to never be able to wear slim fit jeans of any size lol
MrKleen73
Legend
Right, ain't no slim fits for me!!! I actually wonder how high up in waist size it would take to get my thighs in a slim fit. LOL I can't even imagine yours with how big your legs are!!!
jimbuick
Legend
I can’t even buy suit pants off the rack for my waist size. End up having to get all of my suits custom because the jacket sleeves, shoulders and back are too tight for my chest size and the legs and seat are way too tight for my waist size.
Hyde
Legend
Man I had a tux rental for a wedding I was in recently, and I swear that thing was one good dance move away from blowing out either the jacket or pants - and I even waited to get measured until about 10 days before the event, AND lost some weight in that time.
jimbuick
Legend
I had to spend $300 per suit to get retailored when I started work here in NYC, and I’m still not comfortable wearing any of the pants and the jackets are all realistically a bit too tight across the board.
Instead of having the rest tailored, I’m intending to just get all new suits in the new year (especially if I start playing with gear again and get back around 220 like I’d like to)
MrKleen73
Legend
For sure, even in the athletic fit I would be in a 32/32 if my legs would fit, but I had to get 34/32.
Been there before... Afraid to reach for things or squat down for anything.
Yeah that makes a lot of sense if you are going to make that kind of jump.
12/23/23 - Fasted Weight 207.6 - Up 13.2lbs from my low on the cut!
Here are a couple shots from my check in this morning. I am going to have to figure out a better set up for my progress pics. The webcam skews either the top or the bottom of the picture a bit depending on angle because the room is too small for me to get far enough away from it. So if the shot does okay with my upper body my legs looks smaller than they are and pointed down to where you see the legs better it washes out the top at a weird angle. I just noticed on these even more how much it changes as I was trying to adjust the angle. Anyway here are a few shots.
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I am about to head to the gym here shortly. I ended up holding off on training yesterday. My lower back just wasn't ready yet. So I will be doing a marathon session today to get both of my sessions in. Luckily arms after back and hams won't be too hard to make work. Just had a nice big meal to fuel it so letting that get into the system a bit first but not waiting so long I don't have a steady supply of glucose during the session.
MrKleen73
Legend
Back & Hamstrings - Friday, Dec 22, 2023 at 9:50pm
Seated Leg Curl (Machine) - Up 5lbs on all sets but last
Set 1: 60 lbs x 20 @ 8 rpe
Set 2: 75 lbs x 15 @ 8.5 rpe
Set 3: 85 lbs x 10 @ 9.5 rpe
Set 4: 65 lbs x 0 @ 6 rpe - My lower back felt a tiny bit of an issue on final rep of previous set so I stopped here for safety and continued today.
Arsenal Chest Supported Flexion Shrug
Set 1: 115 lbs x 15 @ 8 rpe
Set 2: 135 lbs x 12 @ 8 rpe - Found a way to set up on the Chest Supported Low Row to do some back extension and retraction work for upper and mid back development to still hit the same area as the rack pulls but in a safer manner. Weight is per side not total weight.
Arsenal Wide grip Pronated Chest Supported Row
Set 1: 50 lbs x 8 @ 8 rpe
Set 2: 50 lbs x 8 @ 7 rpe
Set 3: 70 lbs x 8 @ 9 rpe - Started 10lbs heavier and had to jump up 30 by the final set to get the RPE within correct rep range. Will start with 60-65 next session and see how this feels.
Bent Over Row (Dumbbell)
"Up 5, +2 3/4 partials"
Set 1: 50 lbs x 20 @ 9.5 rpe
Set 2: 50 lbs x 16 @ 10 rpe [Failure] + 2 3/4 rep partials - Up 5 lbs from last week.
Straight Arm Lat Pulldown (Cable)
Set 1: 80 lbs x 9 @ 10 rpe [Failure]
RP Set 2: 80 lbs x 3 @ 10 rpe
RP Set 3: 80 lbs x 2 @ 10 rpe - + 10lbs here.
The DB rows took so much out of my shoulder stability due to fatigue, I knew I could not provide the stability needed for the triceps work. Especially the triceps kickback, plus I really needed to get back and eat. So I decided to just to today's session first thing in the AM tomorrow, then come home and start cooking my prime rib.
I definitely pushed my back hard today, and am happy even with the required exercise substitutions.
Seated Leg Curl (Machine) - Up 5lbs on all sets but last
Set 1: 60 lbs x 20 @ 8 rpe
Set 2: 75 lbs x 15 @ 8.5 rpe
Set 3: 85 lbs x 10 @ 9.5 rpe
Set 4: 65 lbs x 0 @ 6 rpe - My lower back felt a tiny bit of an issue on final rep of previous set so I stopped here for safety and continued today.
Arsenal Chest Supported Flexion Shrug
Set 1: 115 lbs x 15 @ 8 rpe
Set 2: 135 lbs x 12 @ 8 rpe - Found a way to set up on the Chest Supported Low Row to do some back extension and retraction work for upper and mid back development to still hit the same area as the rack pulls but in a safer manner. Weight is per side not total weight.
Arsenal Wide grip Pronated Chest Supported Row
Set 1: 50 lbs x 8 @ 8 rpe
Set 2: 50 lbs x 8 @ 7 rpe
Set 3: 70 lbs x 8 @ 9 rpe - Started 10lbs heavier and had to jump up 30 by the final set to get the RPE within correct rep range. Will start with 60-65 next session and see how this feels.
Bent Over Row (Dumbbell)
"Up 5, +2 3/4 partials"
Set 1: 50 lbs x 20 @ 9.5 rpe
Set 2: 50 lbs x 16 @ 10 rpe [Failure] + 2 3/4 rep partials - Up 5 lbs from last week.
Straight Arm Lat Pulldown (Cable)
Set 1: 80 lbs x 9 @ 10 rpe [Failure]
RP Set 2: 80 lbs x 3 @ 10 rpe
RP Set 3: 80 lbs x 2 @ 10 rpe - + 10lbs here.
The DB rows took so much out of my shoulder stability due to fatigue, I knew I could not provide the stability needed for the triceps work. Especially the triceps kickback, plus I really needed to get back and eat. So I decided to just to today's session first thing in the AM tomorrow, then come home and start cooking my prime rib.
I definitely pushed my back hard today, and am happy even with the required exercise substitutions.
MrKleen73
Legend
Thanks Brother! Trust me I appreciate it every time!
About to head to the gym for my make up Arm session from yesterday. Just got my feedback from my check in. I will be staying at current calories to clean things up a little more this week. Between missing 2 cardio sessions and having 2 I had to slow down a bit on due to lower back tweak, I still have a little cleaning up to do before we move up. This is where the experience of a good coach comes in. I probably would have panicked a bit after the weight blow up last week without him navigating. So this week instead of going up I am getting a free meal / evening feeding for my Christmas Eve dinner tonight. Which is great, my Stepmother is making me a pecan pie for dessert. I want to have at least one peice of it.
Morning Weight 207.8 - Had a bunch of food toward the end of the night to get the rest of my macros in.
I am pretty sure we are hoping to see my weight hang in this range as I clean up this week. Next week should be better for cleaning back up from getting in cardio as prescribed.
akboom87
Well-known member
Pecan pie one of the best!!Thanks Brother! Trust me I appreciate it every time!
About to head to the gym for my make up Arm session from yesterday. Just got my feedback from my check in. I will be staying at current calories to clean things up a little more this week. Between missing 2 cardio sessions and having 2 I had to slow down a bit on due to lower back tweak, I still have a little cleaning up to do before we move up. This is where the experience of a good coach comes in. I probably would have panicked a bit after the weight blow up last week without him navigating. So this week instead of going up I am getting a free meal / evening feeding for my Christmas Eve dinner tonight. Which is great, my Stepmother is making me a pecan pie for dessert. I want to have at least one peice of it.
Morning Weight 207.8 - Had a bunch of food toward the end of the night to get the rest of my macros in.
I am pretty sure we are hoping to see my weight hang in this range as I clean up this week. Next week should be better for cleaning back up from getting in cardio as prescribed.
MrKleen73
Legend
Especially homemade!
akboom87
Well-known member
Most definitely!
looks like you said you are cooking for Christmas even dinner, hope your prime rib turns out awesome!
I got mine in the fridge yet, I’ll be cooking it for Christmas dinner tomorrow. We will see if it will be feet of snow to get to the smoker! I decided to try a fruitwood competition blend for the pellets this year
