Classic Kleen - The Road To Competition Fall 2024

[Dustin07]

I still say you have a strong advantage with the legs, quads are thick and hammies showing some definition already. rooting for you homie, lookin' good!

Damn Kleen, nice 8-10 pack ya got there

I think it's 9 but hard to be certain with the ink.

the elusive 9 pack. it's 50% better than a 6 pack tbh.

 

[MrKleen73]

Impressive arm workout, pushing good weights too. Really been enjoying those single arm preacher curls. The stretch and contraction are strong. A few weeks ago I switched up an arm day and did biceps first. That was a mistake they get so pumped that it almost hinders tricep work, not completely but not as good as can be. So now I always try to do tricep then bicep.

Yeah, I can see how that might effect the workout a bit.

What handle do you like for that cross body cable Tri extension? Just a regular cloth triangle or metal square handle like you might use on cable flies, or something else?

I use a grip @jimbuick showed me when down here. Basically no handle, take the carabiner off pull the cable out and clip the carabiner above the ball on the cable. Then use the ball and carabiner as the handle. It allows the cables to glide freely across each other instead of having whatever handles you use getting caught on each other or the ball on the cable disrupting the flow of the movement.

Looking strong, and you didn’t lose anything from being sick. You did good on all those poses….your back looked really wide on that rear lat spread pose.

Thanks, I keep trying to remember which way I am holding my back to get that deep thickness at the bottom of my lats. It is a game changer for the pose.

I still say you have a strong advantage with the legs, quads are thick and hammies showing some definition already. rooting for you homie, lookin' good!



I think it's 9 but hard to be certain with the ink.

the elusive 9 pack. it's 50% better than a 6 pack tbh.

Thanks and LMAO, gotta love a good Dad joke!

We bumped calories by right at 200 today, and dropped a lot of the sugar for more starches. Mostly due to changing the workout time to after work He doesn't have to rush so many carbs in in the morning. The breakfast arrangement is the only rough looking meal. At least it was rough this morning. It is 60g banana, 100g blueberries, 24g almond butter, 90g cream of rice, and 8oz chicken breast. For me eating the equivalent in actual rice with my chicken would be much easier to get down, but 8oz of chicken by itself. It is just hard to get down. Going to ask him about that and see if he is open to it. It only has 2g more protein with the regular rice, so I am assuming it won't be an issue. I will be going to train today around 4-4:30

 

[Hyde]

I have done the handles that way, thanks. I was thinking they were single arm at a time, but doing them across each other the hitting otherwise is obnoxious.

If you really don’t want to eat it, chicken shakes are a possible solution sometimes. They have their own drawbacks of course lol.

 

[MrKleen73]

I have done the handles that way, thanks. I was thinking they were single arm at a time, but doing them across each other the hitting otherwise is obnoxious.

If you really don’t want to eat it, chicken shakes are a possible solution sometimes. They have their own drawbacks of course lol.

@Hyde I actually do my single arms almost the same way. It says a Single Arm rope in the description but there is nowhere I can do a rope and get a good contraction because the ropes are so long once you go single arm it causes issues. Plus, I feel it a lot more with the single arms with that grip as well. I hold it more like a rope on those though instead of looping my thumb and forefinger over the ball and carabiner, I full grip it so my pinky is against the ball and don't use the carabiner for those. I think I may look for a single arm type of rope something half the length but still has the rubber stopper at the end then I think I may be able to push a tiny bit more weight. I will be heading to the gym here in about an hour. Looking forward to the session.

 

[MrKleen73]

Okay finally getting out of here to train. Meal timing is challenging today with the change in plan, being more full, and waking up later than usual even for a day without the alarm. Even though I have the day off tomorrow, I am going to set my alarm for 6 so I can get up and get started eating early. More meat through the morning is challenging for sure. Food volume has jumped greatly with lower sugars and more rice, but it is all easily digested foods so no big deal. I imagine that I will be adjusted to the changes within a week. Until then, it is simple we just push through.

@Hyde if I choose to make a chicken shake any tips on getting it to a drinkable consistency, and anything to add to make it more palatable on the way down? Would you put the cream of rice in there and blend into something like a bisque and season to taste or eat it separately? I imagine blending the chicken would make digestion much easier on me if that became an issue.

 

[Hyde]

Okay finally getting out of here to train. Meal timing is challenging today with the change in plan, being more full, and waking up later than usual even for a day without the alarm. Even though I have the day off tomorrow, I am going to set my alarm for 6 so I can get up and get started eating early. More meat through the morning is challenging for sure. Food volume has jumped greatly with lower sugars and more rice, but it is all easily digested foods so no big deal. I imagine that I will be adjusted to the changes within a week. Until then, it is simple we just push through.

@Hyde if I choose to make a chicken shake any tips on getting it to a drinkable consistency, and anything to add to make it more palatable on the way down? Would you put the cream of rice in there and blend into something like a bisque and season to taste or eat it separately? I imagine blending the chicken would make digestion much easier on me if that became an issue.

Never tried cream of rice in one so you’ll have to experiment there.

In my opinion, you don’t want it too thick, or having to chew any of it. Make it really soupy/thin, and adding lots of salt or even some spices to make it taste more like drinking a soup. You can also use chicken stock/broth if macros allow, but I am not spending that money/effort. I have heard of guys adding things like Parmesan cheese or even whole cream if needing fats to make it like a yummy soup, but I have always been all business.

Plenty of cool or luke warm water and salt, maybe some pepper, chug fast.

 

[Dustin07]

, but 8oz of chicken by itself. It is just hard to get down.

what about the zero calorie waldens dressings (sorta pricey), or carefully including salsa into the macros to make the chicken more palatable? my mouth is on fire right now from the breakfast I had lol. 2 cups rice + 1/2lb of ground turkey with my homemade salsa of the week. (Romos, 3 habaneros, 2 jalapenos, and a handful of chili de arbol + cilantro, garlic, onion, lime and salt)

 

[jimbuick]

You know it’s getting real when you see the words “chicken shake”.

 

[Dustin07]

You know it’s getting real when you see the words “chicken shake”.

I tried real hard not to think about it and imagined soup instead

 

[jimbuick]

I tried real hard not to think about it and imagined soup instead

Seems like it would be cheaper to just drink protein powder tbh.

 

[akboom87]

If you search Blaine Sumnar, he used to have a video on him making chicken shakes. Been a long time since I have seen it though so I can’t remember the details.

 

[SkRaw85]

If you search Blaine Sumnar, he used to have a video on him making chicken shakes. Been a long time since I have seen it though so I can’t remember the details.

Haha i was just yesterday telling my wife about Blaine’s chicken shakes. She was repulsed.

 

[SkRaw85]

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[SkRaw85]

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This is the correct vid

 

[Hyde]

Seems like it would be cheaper to just drink protein powder tbh.

Digests better, steadier amino feed, less insulin response with chicken breast compared to whey (relevant over the course of the whole day).

And 114g protein/lb, assuming $2/lb, is definitely cheaper than 4.5-5 scoops of most protein powder. It’s probably reasonable up through about $4/lb for the chicken breast.

You do have to drink liquified chicken, though

 

[Smont]

You have a really strong side tricep pose there, Kleen!

I know these are just checkin photos, but for actual posing will you keep your legs close like that on the FDB, or spread them out & turn your knees out some to make an X?

You read my mind, hes gonna own thatpose for sure. Once hes pealed down its gonna look even crazier

 

[GreenMachineX]

Haha i was just yesterday telling my wife about Blaine’s chicken shakes. She was repulsed.

Remember when tuna shakes were all the rage?

 

[Hyde]

Remember when tuna shakes were all the rage?

As someone who will go back for chicken shakes once in a blue moon, I can say I won’t be trying any more tuna shakes. You can make a chicken shake taste like a soup. Nobody makes a good tuna soup

Derek Poundstone actually popularized the chicken shake long before Blaine did. I think that’s important, because he did really look like an offseason bodybuilder.

 

[Dustin07]

You do have to drink liquified chicken, though

just add a little stevia to sweeten it up.

 

[SkRaw85]

Im bound and determined to make a gourmet chicken shake this year. Ill let ya know lol

 

[MrKleen73]

Never tried cream of rice in one so you’ll have to experiment there.

In my opinion, you don’t want it too thick, or having to chew any of it. Make it really soupy/thin, and adding lots of salt or even some spices to make it taste more like drinking a soup. You can also use chicken stock/broth if macros allow, but I am not spending that money/effort. I have heard of guys adding things like Parmesan cheese or even whole cream if needing fats to make it like a yummy soup, but I have always been all business.

Plenty of cool or luke warm water and salt, maybe some pepper, chug fast.

Okay, sounds about like what I had in mind. Coach was perfectly fine with me using regular rice too, but this meal is still particularly hard to get down first thing in the morning for some reason. So I think I may blend up a chicken shake tonight before bed and give it a shot tomorrow morning. See if I can find a way to make it taste more like a soup.

what about the zero calorie waldens dressings (sorta pricey), or carefully including salsa into the macros to make the chicken more palatable? my mouth is on fire right now from the breakfast I had lol. 2 cups rice + 1/2lb of ground turkey with my homemade salsa of the week. (Romos, 3 habaneros, 2 jalapenos, and a handful of chili de arbol + cilantro, garlic, onion, lime and salt)

Sounds good to me!

You know it’s getting real when you see the words “chicken shake”.

AMEN!!!

Seems like it would be cheaper to just drink protein powder tbh.

Definitely easier, but there are some benefits to the chicken. I have had to do a couple adjustments with shakes to get macros in here and there. The meal timing with the current set up is very challenging.

If you search Blaine Sumnar, he used to have a video on him making chicken shakes. Been a long time since I have seen it though so I can’t remember the details.

Thanks!

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Sweet!

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This is the correct vid

Even better! Wow Drinking 1500 calories ain't no joke. I will check these out today for sure.

Digests better, steadier amino feed, less insulin response with chicken breast compared to whey (relevant over the course of the whole day).

And 114g protein/lb, assuming $2/lb, is definitely cheaper than 4.5-5 scoops of most protein powder. It’s probably reasonable up through about $4/lb for the chicken breast.

You do have to drink liquified chicken, though

Right, that last part is the real kicker.

You read my mind, hes gonna own thatpose for sure. Once hes pealed down its gonna look even crazier

Thanks @Smont

Remember when tuna shakes were all the rage?

BLECH!!! I remember trying it, and OMG was it horrendous.

As someone who will go back for chicken shakes once in a blue moon, I can say I won’t be trying any more tuna shakes. You can make a chicken shake taste like a soup. Nobody makes a good tuna soup

Derek Poundstone actually popularized the chicken shake long before Blaine did. I think that’s important, because he did really look like an offseason bodybuilder.

No doubt Derek's a freak!

I am going to talk with my coach to see if we can change things up a little and make the intrashake a fully drinkable meal. Otherwise this still leaves me eating my last meal at 10, and not getting to the room until 10:30 then another hour or so to wind down to sleep. I need to be having my last meat about the time I get home from the gym. The current meal plan will be perfect for my early shift when I should get home from the gym around 6:00-6:30.

Scheduling bloodwork for Saturday morning, I am not going to donate blood until after so we can see where my HCT, RBC, and Hemoglobin are at right now. If too high for him to want to keep pushing then I will tell him we should step down to Classic, or we will just hold off and do the later show so I can have a little time to recover. We shall see how things work out once I get the bloodwork in.

Sage took great joy in telling me yesterday that I was getting a belly, of course I was just full of food, all this increased food volume is no joke. However she thought it was funny so I pulled up my shirt and flexed my abs and said nah, I think I am still okay. LMAO!

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

Chest & Biceps - Monday, Jan 15, 2024 at 8:12pm

Powertec Isolateral Incline Press
Set 1: 105 lbs x 10 @ 10 rpe
Rest Pause Set: 105 lbs x 3 @ 10 rpe
Rest Pause Set: 105 lbs x 3 @ 10 rpe [Failure]

Set 2: 85 lbs x 10 @ 10 rpe [Down Set]
Rest Pause Set: 85 lbs x 4 @ 10 rpe
Rest Pause Set: 85 lbs x 2 @ 10 rpe [Failure]

Powertec Iso-Lateral Chest Press (Machine)
Set 1: 90 lbs x 10 @ 8 rpe
Set 2: 90 lbs x 10 @ 8 rpe
Set 3: 90 lbs x 10 @ 9.5 rpe
Drop Set: 70 lbs x 8 @ 10 rpe [Drop]
Drop Set: 45 lbs x 3 @ 10 rpe [Failure]

Bench Press (Cable)
Set 1: 60 lbs x 15 @ 7.5 rpe
Set 2: 70 lbs x 15 @ 10 rpe
Set 3: 70 lbs x 11 @ 10 rpe [Failure]

Chest Fly (Machine)
"Go to 110"
Set 1: 100 lbs x 21 @ 7.5 rpe
Set 2: 100 lbs x 21 @ 8 rpe
Set 3: 100 lbs x 21 @ 9.5 rpe

Spider Curl (Dumbbell)
Set 1: 25 lbs x 15 @ 7.5 rpe
Set 2: 25 lbs x 15 @ 8.5 rpe
Set 3: 25 lbs x 15 @ 10 rpe - Last set rpe 10

Bicep Curl (Dumbbell)
"Go to 20"
Set 1: 15 lbs x 15 @ 7 rpe
Set 2: 15 lbs x 15 @ 7.5 rpe
Set 3: 20 lbs x 15 @ 8.5 rpe

Great Chest and Biceps session here, massive pumps.

My knees were really creaking and painful yesterday when I started warming up for my squats, after 10 minutes on the bike, and several warm up sets on 2 different machines I decided to just do my cardio and go back tonight for the legs with my knees sleeves so I could get the knees to warm up appropriately.

 

[MrKleen73]

just add a little stevia to sweeten it up.

Just EWWWW!!!!

Im bound and determined to make a gourmet chicken shake this year. Ill let ya know lol

I am sure there is a way to do this, just have to figure it out. If not that at least something not too disgusting. LOL

 

[Dustin07]

Im bound and determined to make a gourmet chicken shake this year. Ill let ya know lol

don't forget the gravy and potatoes

 

[MrKleen73]

don't forget the gravy and potatoes

That is one thing I am surprised about, there don't seem to be any videos of people trying to make this somewhat palatable. Noone trying to season it up or make it have better taste, but then again, maybe there just isn't a way to make them good.

 

[MrKleen73]

About to hit up meal #2, it is so late but I only get 3 meals before I leave work the way things are set up right now so I have to really space the morning meals out a lot. I totally get what he is trying to do with having more carbs post session, then dropping carbs much lower in the final meal with the 10oz flank steak. Yeah that one is a big heavy meal. Also one of my favorites due to the steak. just have to figure out timing better, or get some agreed upon adjustments.

Like I mentioned this schedule will be perfect once I am on the morning shift and can get home around 6ish to have time for 2 meals post workout. However right now it is a bit rough, so I am going to ask him about making the intra a full meal's worth of macros. I don't have any issue working out while drinking a loaded intra-workout drink. I have done that for years when it made more sense with my schedule, so my body is used to that. It would make for an expensive month until I get moved over to the early shift. It would be easy to crush 2 scoops of karbolyn, and 2 scoops of whey in an intra drink hitting pretty close to the same macros. Then eat my final meal about an hour after my gym session.

 

[Hyde]

That is one thing I am surprised about, there don't seem to be any videos of people trying to make this somewhat palatable. Noone trying to season it up or make it have better taste, but then again, maybe there just isn't a way to make them good.

I am telling you, some salt is a must. Pepper, maybe some garlic.

Start with it bland, then salt to taste - that’s the best way until you know what you “like”.

Raw spinach blended in can be add more potassium (I know you’re on Telmisartan so this probably isn’t desirable) and also distracts some from being just chicken.

 

[MrKleen73]

I am telling you, some salt is a must. Pepper, maybe some garlic.

Start with it bland, then salt to taste - that’s the best way until you know what you “like”.

Raw spinach blended in can be add more potassium (I know you’re on Telmisartan so this probably isn’t desirable) and also distracts some from being just chicken.

Good point on the spinach. Yeah, watching the videos it was like everyone who made it was just putting unseasoned boiled or steamed chicken in a blender adding water and maybe some other foods and not spices or anything. I was thinking WTH would anyone force themselves to drink something gross when they could at a minimum try to season it a little like a soup or something. Part of me wonders if it is part of that hardcore mentality or something, but I don't need to prove myself by doing things I don't enjoy. I would rather try to make it as good as possible. I think you have the right idea of starting with the salt, pepper and garlic. I think I will give this a shot and see how it goes. If not too bad, I will likely just cook some of the chicken for that meal in a Sous vide to keep it nice, tender, and juicy. See if it helps at all or not. This week if i do it will just be regular cooked in a pan chicken I prepped yesterday.

 

[Hyde]

Good point on the spinach. Yeah, watching the videos it was like everyone who made it was just putting unseasoned boiled or steamed chicken in a blender adding water and maybe some other foods and not spices or anything. I was thinking WTH would anyone force themselves to drink something gross when they could at a minimum try to season it a little like a soup or something. Part of me wonders if it is part of that hardcore mentality or something, but I don't need to prove myself by doing things I don't enjoy. I would rather try to make it as good as possible. I think you have the right idea of starting with the salt, pepper and garlic. I think I will give this a shot and see how it goes. If not too bad, I will likely just cook some of the chicken for that meal in a Sous vide to keep it nice, tender, and juicy. See if it helps at all or not. This week if i do it will just be regular cooked in a pan chicken I prepped yesterday.

Just trim your chicken of tendons and such well - the ends of the tendons don’t blend, and you will hate pulling those out of your teeth. I tried to use baked tenders once for shakes and was lazy on the tendon removal.

 

[MrKleen73]

Just trim your chicken of tendons and such well - the ends of the tendons don’t blend, and you will hate pulling those out of your teeth. I tried to use baked tenders once for shakes and was lazy on the tendon removal.

Oh yeah, no doubt, that tendon in the tenderloin sucks. My daughter loves them, and I am like nope, I don't want to have to dig around that if I don't have to. I can imagine how running into an unblended piece of that could cause you to want to throw up or something. Much less it getting stuck in your teeth.

Got my meal down, unfortunately I slightly overcooked my chicken so not as enjoyable as usual due to the chicken being dry.

 

[SkRaw85]

That is one thing I am surprised about, there don't seem to be any videos of people trying to make this somewhat palatable. Noone trying to season it up or make it have better taste, but then again, maybe there just isn't a way to make them good.

Whete there is a will there is an attempt . Im thinking adding oxtail bone broth to give it some pho flavor, then adjusting from there.

 

[SkRaw85]

Real homemade oxtail broth, not crap you buy in a box

 

[akboom87]

I would throw in some seasoning for sure, couldn’t imagine it without.

Whete there is a will there is an attempt . Im thinking adding oxtail bone broth to give it some pho flavor, then adjusting from there.

That’s a great idea!

Oh yeah, no doubt, that tendon in the tenderloin sucks. My daughter loves them, and I am like nope, I don't want to have to dig around that if I don't have to. I can imagine how running into an unblended piece of that could cause you to want to throw up or something. Much less it getting stuck in your teeth.

Got my meal down, unfortunately I slightly overcooked my chicken so not as enjoyable as usual due to the chicken being dry.

man I know that feeling, I did that to a batch for meal prep lately.

 

[jimbuick]

Honestly, the meal timing has been the hardest part as my days are so variable. I’m still trying to find the right way to go about getting in the food coach wants me to eat when he wants me to eat them.

If I can get to a more consistent sleep/wake schedule, that’ll help a ton, but I’m still trying to find that balance with work.

 

[jimbuick]

But it’ll be a cold day in hell before I start blending chicken

 

[SkRaw85]

But it’ll be a cold day in hell before I start blending chicken

Purdy cold out there…..

 

[Segansational]

Wow, all this talk about chicken shakes?! Give me a protein shake any day over that! Conceivably though, couldn't you do some raw egg shakes like they did back in Arnie's day? Wouldn't that be easier/maybe tastier than trying to blend up a chicken breast??

 

[jimbuick]

Wow, all this talk about chicken shakes?! Give me a protein shake any day over that! Conceivably though, couldn't you do some raw egg shakes like they did back in Arnie's day? Wouldn't that be easier/maybe tastier than trying to blend up a chicken breast??

Hell, you can just buy drinkable egg whites like I do and blend it with literally anything else.

 

[PolishHamm3r77]

I’ve done the liquid whites w oatmeal. It’s pasteurized. Not saying it was good, but it’s pasteurized

 

[MrKleen73]

Real homemade oxtail broth, not crap you buy in a box

HMMMM, I have never tasted oxtail broth, I assume you can just by an oxtail somewhere and boil it down to make the broth?

I would throw in some seasoning for sure, couldn’t imagine it without.

That’s a great idea!

man I know that feeling, I did that to a batch for meal prep lately.

Yeah, Sage loves the tenderloins, and I am just like look cut a whole chicken breast into strips, we ain't just buying tenderloins... It's a lot of little pieces of meat when you are looking at pounds to clean up.

Honestly, the meal timing has been the hardest part as my days are so variable. I’m still trying to find the right way to go about getting in the food coach wants me to eat when he wants me to eat them.

If I can get to a more consistent sleep/wake schedule, that’ll help a ton, but I’m still trying to find that balance with work.

Absolutely, things were definitely easier with how it was laid out for the mornings. Today my goal for meals is 6:30AM, 12:00, 4:00, 8:00, and 10:00-10:30 which sucks because I should be in bed sleeping or trying to at 10:00PM. Ideally I would prefer 3 hours between solid meals so 6:30, 9:30, 12:30, 3:30, Intra drink starting 5:45-6:00, Final meal 8:30.

But it’ll be a cold day in hell before I start blending chicken

Yeah, as amazing as it sounds, I will have to get to where I need to do this in order to resort to it. No way I would entertain the idea of this if it wasn't a major goal with a timeline that needs met.

Speaking of food, yesterday was just a really hard day for me. Mid-afternoon I got one of the worst cases of heartburn I have had in a long time. I was burping acid constantly, tums were helping for like 5-10 minutes at a time and then doing nothing for it. My wife had to give me some prescription acid reflux meds to help out. I didn't even attempt to go to the gym to work legs because the acid just kept creeping up on me and i didn't want to try working legs and end up puking acid through my nose or something. Stomach was just off. I did what I could to get more calories in but still ended up a bit short. Feeling a bit better this morning, after a double dose of wifey's meds last night and another one this morning. I seasoned my chicken with a spicy curry for a change, and think something in that just triggered all hell to break loose. That or just some of the nonsense that has been going around. Either way, it was extremely unpleasant.

I used the old take a bite chew 3-4 times and wash it down with water trick this morning for breakfast and it went down easier. Had to laugh, doing it that way, I cleared my first liter of water in the time it took to eat my chicken and rice.

Now, I am behind the 8 ball with catching up on training. Going to do a makeshift leg session at lunch today, then go to the gym tonight for my shoulders and triceps session. Hopefully that will get me pretty much back on track.

 

[MrKleen73]

Wow, all this talk about chicken shakes?! Give me a protein shake any day over that! Conceivably though, couldn't you do some raw egg shakes like they did back in Arnie's day? Wouldn't that be easier/maybe tastier than trying to blend up a chicken breast??

Oh you can indeed, but you will be missing a lot of the micronutrients you get from the actual meat that is not available in the whey powders. When I can not get real food in this is typically my go to, but I also want to stick to the diet as written as much as possible. Especially where micronutrients are concerned. He has it lined out so I am doing well on most of my micronutrient counts.

Hell, you can just buy drinkable egg whites like I do and blend it with literally anything else.

Yep, thats another way to go for sure.

I’ve done the liquid whites w oatmeal. It’s pasteurized. Not saying it was good, but it’s pasteurized

No doubt.

Since I have 4 hours between meals during the day right now it leaves me so if I want to I can do my cardio semi-fasted by going an hour before I need to eat I can. So, I will likely start that tomorrow since I need food in me today for my lifting session at lunch I will go to the gym at 1:00 today an hour after my meal and get legs in, then have my preworkout meal around 4:00.

 

[Dustin07]

I seasoned my chicken with a spicy curry for a change, and think something in that just triggered all hell to break loose. That or just some of the nonsense that has been going around. Either way, it was extremely unpleasant.

I used the old take a bite chew 3-4 times and wash it down with water trick this morning for breakfast and it went down easier. Had to laugh, doing it that way, I cleared my first liter of water in the time it took to eat my chicken and rice.

many moons ago when I was first learning stuff and boiled most of my food, I remember a similar methodology to getting my chicken down, lol. These days if I'm not grilling it, we just salt and pepper it, throw it in the oven and voila. although I have found wrapping the finished breasts in foil for a half hour or so to finish keeps them much juicier.

my mom actually got me slicing the breasts even thinner, like in half, tenderizing a bit and cooking that way, (still just salt/pepper) which is pretty good. she will at times marinade hers with a little oil + salt and it's fantastic, albeit a bit more challenging on the macros.

 

[SkRaw85]

Correct, boil down and season how ya like. It already has a unique flavor so honestly even just salt/pepper tastes good

 

[gphagan1]

Just EWWWW!!!!

I am sure there is a way to do this, just have to figure it out. If not that at least something not too disgusting. LOL

In the south we add barbecue sauce to our chicken shake. JK

 

[Hyde]

Wow, all this talk about chicken shakes?! Give me a protein shake any day over that! Conceivably though, couldn't you do some raw egg shakes like they did back in Arnie's day? Wouldn't that be easier/maybe tastier than trying to blend up a chicken breast??

As far as protein goes, Rocky-style is hugely inefficient because uncooked eggs are actually only about 60% bioavailability. They have done studies looking at circulating blood amino acid levels in humans after eating raw vs cooked eggs. Cooked eggs have truly excellent amino bioavailability (if not burned).

Like Jim mentioned, you can get pasteurized egg whites (which are opaque instead of clear like fresh out of the shell) that are very convenient. That heating process partially cooks them, making them more bioavailable, but I don’t believe it’s their full potential. If you digest them well, it’s a very convenient option. Throw in some sugar-free coffee syrup and chug on the go. I find they give horrible gas and bloating that cooked eggs do not.

Also, my opinion is Rocky-style eggs are definitely harder to drink than a chicken shake

 

[MrKleen73]

many moons ago when I was first learning stuff and boiled most of my food, I remember a similar methodology to getting my chicken down, lol. These days if I'm not grilling it, we just salt and pepper it, throw it in the oven and voila. although I have found wrapping the finished breasts in foil for a half hour or so to finish keeps them much juicier.

my mom actually got me slicing the breasts even thinner, like in half, tenderizing a bit and cooking that way, (still just salt/pepper) which is pretty good. she will at times marinade hers with a little oil + salt and it's fantastic, albeit a bit more challenging on the macros.

SOunds pretty good when you say wrap them in foil to finish you mean during the cooking process or immediately after you take them out?

Correct, boil down and season how ya like. It already has a unique flavor so honestly even just salt/pepper tastes good

Finally something that doesn't make it sound horrible. LOL

As far as protein goes, Rocky-style is hugely inefficient because uncooked eggs are actually only about 60% bioavailability. They have done studies looking at circulating blood amino acid levels in humans after eating raw vs cooked eggs. Cooked eggs have truly excellent amino bioavailability (if not burned).

Like Jim mentioned, you can get pasteurized egg whites (which are opaque instead of clear like fresh out of the shell) that are very convenient. That heating process partially cooks them, making them more bioavailable, but I don’t believe it’s their full potential. If you digest them well, it’s a very convenient option. Throw in some sugar-free coffee syrup and chug on the go. I find they give horrible gas and bloating that cooked eggs do not.

Also, my opinion is Rocky-style eggs are definitely harder to drink than a chicken shake

Agreed, you might get a little more from the pasteurized egg whites if you include a couple whole eggs with the avidin in the yolk actually increases the bioavailability of the protein. However, I don't know that egg whites have much in the micronutrient department. I would be lying if I said either way.

Eating has been much better today, second meal went down easy for me.

Just finished hitting shoulders and had a hell of a workout! DB Shoulder Press took a big jump from the last time I did them. Matched weight on DB Side Raises but added 2 reps, and an extra set on the lead in because I started too low, it was enough to be work but not anywhere near failure so I just rested and went up again before counting work sets. Added 2 reps on Rear Delt Swings, and 4 reps on upright rows.

I didn't have time to do triceps, so am going to do them tonight. Planning to do Belt Squats, and either leg press or pendulum squats for quads, 2 sets to failure on the GHR, and then move to triceps. That way I am reasonably fresh in the hamstring and lower back for rack pulls tomorrow.

I am starving now, but have to wait until about 4:30 to eat my pre-workout meal. Really looking forward to the 150g of pineapple. I have found that nuking the frozen pineapple and tossing a little cinnamon on them makes it quite an amazing dessert option!!!

 

[MrKleen73]

I just got put on a new project, so I may be posting and checking in on everyone's logs less frequently for a little while. If I am missing a couple days here and there it is just due to being busy with work projects. Just wanted to let everyone know.

 

[Hyde]

I just got put on a new project, so I may be posting and checking in on everyone's logs less frequently for a little while. If I am missing a couple days here and there it is just due to being busy with work projects. Just wanted to let everyone know.

Good luck!

 

[jimbuick]

I just got put on a new project, so I may be posting and checking in on everyone's logs less frequently for a little while. If I am missing a couple days here and there it is just due to being busy with work projects. Just wanted to let everyone know.

I know that feeling. Got staffed on another deal today, and wouldn’t you know it, right after getting put on a new deal team, the 2 deals that closed in December just came back from the dead for new amendments lol.

 

[MrKleen73]

Good luck!

Thanks, one more day of reprieve, it kicks off Monday. Hopefully it is not as time consuming as I think it might be. I don't expect overtime, or much of it. I just don't often get on in the evenings, or weekends because that is more family time. So I only get on when the wife or kids are busy with something else.

I know that feeling. Got staffed on another deal today, and wouldn’t you know it, right after getting put on a new deal team, the 2 deals that closed in December just came back from the dead for new amendments lol.

Ughhh, that sucks for trying to find time for the gym, but at least you won't be looking for billable hours at the end of the year. It's your time to shine!

Legs - Thursday, Jan 18, 2024 at 10:04pm - Time incorrect this is just when I entered the workout into the program since I had to complete shoulder and triceps in the app after working legs then fill out the leg work after I got home.

Arsenal Belt Squat
Set 1: 190 lbs x 10 @ 10 rpe [Failure] - up 10lbs and 2 reps

Set 2: 170 lbs x 6 @ 10 rpe [Failure] - up 10 lbs but failed big time on rep 7.
Me flat on my ass in the belt squat after failing. LMAO!
Invalid Link Removed

Leg Press (Machine)
Set 1: 540 lbs x 12 @ 7 rpe - Up 35lbs
Set 2: 540 lbs x 12 @ 8 rpe - Up 25lbs
Set 3: 540 lbs x 12 @ 9.5 rpe - Up 15lbs - I decided to bump things up a bit and was surprised with what I had in the tank on these. Nice increase in volume on this movement, and will certainly stimulate some growth.

Shoulders & Triceps Thursday, Jan 18, 2024 at 1:46pm
Seated Overhead Press (Dumbbell)
Set 1: 70 lbs x 10 @ 10 rpe [Failure] - Up 20lbs
Set 2: 55 lbs x 11 @ 10 rpe [Failure]

Standing Lateral Raise (Dumbell)
Set 1: 25 lbs x 20 @ 9.5 rpe
Set 2: 25 lbs x 15 @ 10 rpe
Set 3: 25 lbs x 10 @ 10 rpe
Set 4: 15 lbs x 20 @ 10 rpe [Failure] - Man these really put the burn on me.

Incline DB Rear Delt Flyes
Set 1: 25 lbs x 20 @ 7.5 rpe
Set 2: 30 lbs x 20 @ 8 rpe
Set 3: 30 lbs x 18 @ 10 rpe [Failure] + 2 reps

Upright Row (Dumbbell)
Set 1: 30 lbs x 10 @ 6 rpe
Set 2: 40 lbs x 10 @ 9.5 rpe
Set 3: 30 lbs x 15 @ 10 rpe
Set 4: 30 lbs x 15 @ 10 rpe [Failure] - Boulder Shoulders!!! Traps blew the F up too!

Triceps Rope Pushdown
Set 1: 50 lbs x 20 @ 9.5 rpe
Set 2: 50 lbs x 15 @ 10 rpe
Set 3: 50 lbs x 10 @ 10 rpe
Set 4: 20 lbs x 16 @ 10 rpe [Failure] - Someone was on the functional trainer so I had to swap these out. I pointed my elbows out to get a similar type of arm angle and these blew me out. Very lateral head triceps dominant, or felt that way.

Triceps Dip
Set 1: 15 reps
Set 2: 12 reps - One rep lower than last time in but my triceps were fried from the rope pushdowns. So I totally understand that.

I didn't get to sleep until about 2:00AM last night, preworkout just wouldn't wear off last night, even with a half dose. I am very inclined to move back to morning training at this point. If all I have done is shifted the hours of available sleep to later but not getting any more sleep, then I am just inconveniencing my life schedule and sacrificing time with my family for no good purpose. I honestly think it was just the illness that ran me down so bad and not the morning schedule at this point. Either way working out in the evening leaves me absolutely no time for anything but lifting and eating. No errands, no family time, it just doesn't make a lot of sense to me if my quality of life takes such a big hit here. The stress of that will surely have an additional negative effect on my progress. At most there will be another 6 weeks before doing the shift change so it isn't that much longer to train in the AM.

 

[akboom87]

Thanks, one more day of reprieve, it kicks off Monday. Hopefully it is not as time consuming as I think it might be. I don't expect overtime, or much of it. I just don't often get on in the evenings, or weekends because that is more family time. So I only get on when the wife or kids are busy with something else.
Ughhh, that sucks for trying to find time for the gym, but at least you won't be looking for billable hours at the end of the year. It's your time to shine!

Legs - Thursday, Jan 18, 2024 at 10:04pm - Time incorrect this is just when I entered the workout into the program since I had to complete shoulder and triceps in the app after working legs then fill out the leg work after I got home.

Arsenal Belt Squat
Set 1: 190 lbs x 10 @ 10 rpe [Failure] - up 10lbs and 2 reps

Set 2: 170 lbs x 6 @ 10 rpe [Failure] - up 10 lbs but failed big time on rep 7.
Me flat on my ass in the belt squat after failing. LMAO!
Invalid Link Removed

Leg Press (Machine)
Set 1: 540 lbs x 12 @ 7 rpe - Up 35lbs
Set 2: 540 lbs x 12 @ 8 rpe - Up 25lbs
Set 3: 540 lbs x 12 @ 9.5 rpe - Up 15lbs - I decided to bump things up a bit and was surprised with what I had in the tank on these. Nice increase in volume on this movement, and will certainly stimulate some growth.

Shoulders & Triceps Thursday, Jan 18, 2024 at 1:46pm
Seated Overhead Press (Dumbbell)
Set 1: 70 lbs x 10 @ 10 rpe [Failure] - Up 20lbs
Set 2: 55 lbs x 11 @ 10 rpe [Failure]

Standing Lateral Raise (Dumbell)
Set 1: 25 lbs x 20 @ 9.5 rpe
Set 2: 25 lbs x 15 @ 10 rpe
Set 3: 25 lbs x 10 @ 10 rpe
Set 4: 15 lbs x 20 @ 10 rpe [Failure] - Man these really put the burn on me.

Incline DB Rear Delt Flyes
Set 1: 25 lbs x 20 @ 7.5 rpe
Set 2: 30 lbs x 20 @ 8 rpe
Set 3: 30 lbs x 18 @ 10 rpe [Failure] + 2 reps

Upright Row (Dumbbell)
Set 1: 30 lbs x 10 @ 6 rpe
Set 2: 40 lbs x 10 @ 9.5 rpe
Set 3: 30 lbs x 15 @ 10 rpe
Set 4: 30 lbs x 15 @ 10 rpe [Failure] - Boulder Shoulders!!! Traps blew the F up too!

Triceps Rope Pushdown
Set 1: 50 lbs x 20 @ 9.5 rpe
Set 2: 50 lbs x 15 @ 10 rpe
Set 3: 50 lbs x 10 @ 10 rpe
Set 4: 20 lbs x 16 @ 10 rpe [Failure] - Someone was on the functional trainer so I had to swap these out. I pointed my elbows out to get a similar type of arm angle and these blew me out. Very lateral head triceps dominant, or felt that way.

Triceps Dip
Set 1: 15 reps
Set 2: 12 reps - One rep lower than last time in but my triceps were fried from the rope pushdowns. So I totally understand that.

I didn't get to sleep until about 2:00AM last night, preworkout just wouldn't wear off last night, even with a half dose. I am very inclined to move back to morning training at this point. If all I have done is shifted the hours of available sleep to later but not getting any more sleep, then I am just inconveniencing my life schedule and sacrificing time with my family for no good purpose. I honestly think it was just the illness that ran me down so bad and not the morning schedule at this point. Either way working out in the evening leaves me absolutely no time for anything but lifting and eating. No errands, no family time, it just doesn't make a lot of sense to me if my quality of life takes such a big hit here. The stress of that will surely have an additional negative effect on my progress. At most there will be another 6 weeks before doing the shift change so it isn't that much longer to train in the AM.

Man nice session!
Yeah the training time can be a hard one. Definitely understand wanting to go back to mornings. That makes my life work and keeps me in the gym, if I was evening only it would be hit or miss. Also my wife would have no break from are daughter, also I would miss the time with her. In the morning every one is sleeping and it makes no difference.

So I can absolutely understand going back to mornings. I also agree I think the bug was wearing you down behind the scenes.