KLEEN LIVING - A log about Life, Training, and Nutrition.
- Thread starter MrKleen73
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MrKleen73
Legend
Yeah, that makes sense some younger lady in the marketing team came in with a dress jacked and a half shirt under it yesterday. Me and another guy were like great she is going to ruin the dress code freedom for all of us. I do dress up when I have client facing meetings to support, but if I am just connecting things for people who work there it is not an issue. I sure am happy I could wear the Brooks though because getting them is when my foot finally started healing more.
Out of curiosity, what is the split he uses? I am heavily considering breaking mine back down so each body part that has issues has a little more time to recover in between. It may not be the most efficient muscle growth option with lower frequency, but if the frequency is bothering me then it affects my ability to train hard at the planned frequency, and risks further injury. That and being on gear helps with increasing MPS enough that it will likely break close to even. Especially if I can get more volume on the muscles being worked that day than I would with the split having the work across many of the day.
AMEN, the last one i replaced was at the bottom of the rack and a rack screw was a little offset so I had to jimmy it in there holding up with one hand while trying to get it past the screw, and fighting with it for like 15 minutes. It was not a pleasant experience. The tendons running across the inside of my elbow that was holding the back of the UPS up level were screaming at me by the time I got it into the slot.
PolishHamm3r77
Well-known member
Our power supplies that pump AC into our network weigh 60-75lb depending on if it’s a 120v or 240v. And each cabinet has 6 or 8 car batteries in them. I do them the same way The Persian Wolf does a 1 arm db row. And I wonder why my back hits
Dustin07
Legend
On halloween we encourage people to wear costumes that won't impede their work, or at least bring their costumes and they can change into them at lunch time, then we have a contest. (we do a ugly sweater contest for Christmas too.) One year we had a girl show up like Poison Ivy from Batman. Full boobs and tights and all. soooooo at that point, we had to have a dresscode for costumes. Later found out everyone in the quality department took her for a spin. Kinda cracked me up, but hey kudos to them, if I was 25 and single, maybe. Although admittedly I've never had any desire to dip my pen in the company ink, lol. But maybe back in the day when I was working for someone else.
on his most recent podcast he says he lifts 7 days a week. I don't know the exact break down and the best split I've found with limited effort in my search shows 5 days. I totally see how 7 days, focused on smaller areas (and with PED help) could be a really reasonable approach to life vs what I do now which is absolutely kill myself on sessions that are centered around the 3 big lifts and their complimentary accessories. below is the best I could find.
Today I went back focused only. in the moment, it FELT awesome. However after an hour I did not feel as trashed as normal after a big day. I did miss deadlifts though, just didn't have time. so that might make a difference for me. on the below, I've also googled a bit to find how he breaks down each of those days. Like today, I added in reverse lat pull downs and cable pull overs (didn't have a pull-over machine) and those were both an awesome addition for me.
Dustin07
Legend
I know there is a huge difference between an enhanced athlete like Jay, and myself. I always tried to add the small groups to the big groups because thats what data suggested a natty guy do. But if I can get gains this way and maintain or gain some arm size through a cut I'd be really happy. when I'm fully leaned out I feel like arms are my biggest negative.
It looks similar to the FST-7 split.
MrKleen73
Legend
Training went well this weekend. I got in some pretty good sessions. Currently doing
Day 1) Chest, Front and Mid Delts, Biceps
Day 2) Back/ Rear Delts, Triceps
Day 3) Compound for Thighs, Quads, Hamstrings, Glute, Quads, sometimes calves
I have added in some sled pushing as well which does a good bit for my calves anyway.
I have to adjust frequency via days off depending on how my injuries are responding to each workout. So some weeks I may get 2 sessions for Day 1, Day 2, and Day 3, and others I may have to settle for once a week but the overall goal is to keep frequency up. I may end up switching to something similar to the above, or possibly even the split my coach had me doing previously but just not executing the same way.
Day 1) Chest, Front and Mid Delts, Biceps
Day 2) Back/ Rear Delts, Triceps
Day 3) Compound for Thighs, Quads, Hamstrings, Glute, Quads, sometimes calves
I have added in some sled pushing as well which does a good bit for my calves anyway.
I have to adjust frequency via days off depending on how my injuries are responding to each workout. So some weeks I may get 2 sessions for Day 1, Day 2, and Day 3, and others I may have to settle for once a week but the overall goal is to keep frequency up. I may end up switching to something similar to the above, or possibly even the split my coach had me doing previously but just not executing the same way.
MrKleen73
Legend
I set up a base diet of right under 2500 calories, I am not looking to be exact, but in the range, so swapping meals out with similar macros or calories will likely happen. According to my most recent TDEE calculation I should be around maintenance at 3000 calories. So kicking it off around 2500 sounds like a good place to take advantage of the gear and still gain some muscle while focusing on losing some fat. I made it 3 meals, an Intra drink, and a before bed snack. We will see how this works out for me for a little bit.
We will see how this treats me, and move on from there. Training wise things have been getting more and more consistent each week. The other consistent thing has been my willingness to take another day to recover if I am feeling any issues stemming from my neck. It seems to be the most reactive out of my injuries, and does not require lifting something close to the area to trigger it. It seems occasionally I need 2 days off from lifting to feel ready to go back so a rolling 4-5 days a week split might be a good way to go. Hopefully I will be able to nail something down here pretty soon. I am going to go back and eyeball the split my coach had me on. I feel it was a pretty decent split, and have learned how to get work more intensely with out as much wear and tear by switching to long range partials once I hit about1-2RIR. Not having to go through the flare on bench once fatigue sets in has helped a lot with not triggering things.
We will see how this treats me, and move on from there. Training wise things have been getting more and more consistent each week. The other consistent thing has been my willingness to take another day to recover if I am feeling any issues stemming from my neck. It seems to be the most reactive out of my injuries, and does not require lifting something close to the area to trigger it. It seems occasionally I need 2 days off from lifting to feel ready to go back so a rolling 4-5 days a week split might be a good way to go. Hopefully I will be able to nail something down here pretty soon. I am going to go back and eyeball the split my coach had me on. I feel it was a pretty decent split, and have learned how to get work more intensely with out as much wear and tear by switching to long range partials once I hit about1-2RIR. Not having to go through the flare on bench once fatigue sets in has helped a lot with not triggering things.
Dustin07
Legend
does cardio irritate it, or are you able to push an extra cardio day on those days that you choose not to lift due to a flare up?
2,500 calories, IMO is not a bad place to be. At least to me, it feels like that's a nice spot where you can actually eat quite a bit and not feel like you're starving yourself. 2,500 calories of clean food is quite a bit.
now of course, if you were to add a cocktail or philly cheesteak with a milkeshake you're done for the day, lol. But if it's chicken and eggs and whatnot....
I see fruit on your list... I have such a hard time with fruit. I just don't like it at all. I do drink pure cranberrry juice daily though.
2,500 calories, IMO is not a bad place to be. At least to me, it feels like that's a nice spot where you can actually eat quite a bit and not feel like you're starving yourself. 2,500 calories of clean food is quite a bit.
now of course, if you were to add a cocktail or philly cheesteak with a milkeshake you're done for the day, lol. But if it's chicken and eggs and whatnot....
I see fruit on your list... I have such a hard time with fruit. I just don't like it at all. I do drink pure cranberrry juice daily though.
MrKleen73
Legend
I have just been doing an hour of walking, and increasing NEAT throughout the day most days. I gave it a break about 2 weeks ago and it seems like it has been recovering better after legs with just the walking. I will try to bump it back up again in the next week. I need to make myself a solid program, and add the cardio in as an assigned day, or more than likely add 15 minutes of cardio to the end of my sessions.
Yeah, I like fruit, and it is a far easier way to get my vitamins and fiber in. I have actually found that the Marriani Mixed Dehydrated Fruit is a great way for me to get fruits in easily without having things in the fridge i inevitably forget about. not sure if you like them dehydrated but that could be an option. It won't fill you up because of how small but a great way to get in some natural vitamins and antioxidants. The mixed bag has prunes in it too, so might not be up your alley, but I like them so it works for me. Considering mixing a little splenda with some Vit C, and chili powder to make them like the dehydrated Mexican chili fruits. honestly they are sweet enough without anything added so I will try that without the splenda first.
I gave myself another day yesterday, my arm was numbing and my trap was tight. Which makes sense, as I mentioned by the end of the split I feel I need 2 days off in a row to be ready again.
Dustin07
Legend
There was so much fruit in Costa Rica by the time we left my wife and I were like sweating sugar lol. Dehyrated is definitely more enjoyable for me. I don't have anything against prunes, but really our homegrown eggs have the same effect on me so I don't "need" them for their digestive qualities, but the taste is good by me!
I do remember in another thread Hyde mentioning sweets and my noting that I never really crave sweets. I think the one caveat to that for me is chocolate, I do like choclate very much, so occasionally when on a cut we'll keep the hardcore like 90% stuff in stock and I"ll break a cube of that off at night. Corn chips are my worst "treat", but I was looking at the Vit C content of my cranberry juice that I enjoy and I think that's helping me fill the fruit void a bit. Cranberry Juice and electrolyte (salt) water are two staples my wife and I keep in the fridge.
I'm craving one of these but not sure I see one in sight unless I do it Friday. My boy and I have a boys weekend and I already told him Saturday we'll probably squat, and then Sunday aiming for a bro shesh bench day with my buddy and him. He always lifts better when there is more of us (shocking)
MrKleen73
Legend
You are lucky you don't crave sweets. It is hard having a sweet tooth. Especially when you have a crunchy salty tooth too! I have found that a couple of pieces of dehydrated fruit will help kill a sweet craving with a far more healthy option than candy or something.
Yeah, if you are craving one it might be time to try to make it happen after the weekend. You can always pick right back up where you left off.
Yeah, if you are craving one it might be time to try to make it happen after the weekend. You can always pick right back up where you left off.
Dustin07
Legend
Its the chips dude. I know my wife loves me when she gets home from the grocery store with a surprise bag of chips or a bottle of bourbon lol. we actually often avoid Mexican restaurants now becasue of the chips haha. our life hack is this dive bar we love that has a great steak salad, no dressing and if we are drinking, I'll have a whiskey and diet coke to make it last longer and drink less alcohol.
I have to travel April 13th so now that you mention it, I might try to plan around that. go balls out till then, then when I'm on that 4 day trip just pay for a single full body drop in gym fee for fun.
MrKleen73
Legend
Yeah chips can be an issue for me. I get texture cravings sometimes and just want something crispy/crunchy and salty. I try not to get started, but occasionally my company puts out single serving versions the light options with lower fat like baked cheetohs, goldfish or lays chips and I will replace some of my carbs and calories with a bag just to tide me over. So I grab a couple here and there for when that craving hits and I limit myself to one serving.
That sounds like a smart option.
Hyde
Legend
The baked/lower-fat chip varieties are my favorite!
Baked bbq lays, cheddar rice snacks/cakes, goldfish, cheddar Chexmix are all late night Achilles heels for me - I have to just stay away or I will wreck a good amount of calories in one go. Works out best if they’re not in the house, but that’s not always how it works out with family.
MrKleen73
Legend
I had a rough push session this week. My elbow was bothering me to the point it was cutting firing power at the bottom 1/5th of the movement. Even many warm up sets didn't help and it just kept getting worse. So I had to call it on push movements because of the increasing pain. I moved to the fly machine and did 5 hard working sets to make up for lost volume, and then did shoulder raises. The elbow was bothering me a little during that, so by the end I opted not to train arms directly and let things rest. Back was not too bad, but it was not a super intense session out of necessity. I have legs today and will hopefully be able to push a little hard there. Cardio-wise I have been walking my one hour pretty much every day, and adding in a lot of extra movement. I am going to reintroduce actual cardio next week and see how I hold up.
On a far better note, I am very happy to mention that I am getting some new to me dumbbells. I think i mentioned in here when i bought my bench that the owner offered me to reach out to him about getting the old dumbbells if I wanted them once our newer ones came in. My assumption was that he was offering to let me buy them cheaply. Well yesterday he walks up to me and says Hey Chris, you can take any of those Db's over there by the wall, just come and get them. I asked him how much and he told me I was cool with him, and so just come and get them out of the gym. I could have them and he wasn't making the offer to anyone else. So I am going to pick up the following this weekend. These are rubber surrounded pairs of DB's. 125. 115, 110, 95, 85, 70, 65, 55, 20, 15, 10, and 5's. Then he told me the rest of the new ones were coming in soon and I could take all of the lower DB pairs from 45 down. Those are a mix of rubber coated and just metal surfaced but all in all I would say this is a major score. Also there is a huge likelihood I will sell everything over 100 because i don't see myself using them any time soon. Plus i have the Iron Master adjustable set that goes up to 125. So probably not a lot of need for them and will save me some room!
On a far better note, I am very happy to mention that I am getting some new to me dumbbells. I think i mentioned in here when i bought my bench that the owner offered me to reach out to him about getting the old dumbbells if I wanted them once our newer ones came in. My assumption was that he was offering to let me buy them cheaply. Well yesterday he walks up to me and says Hey Chris, you can take any of those Db's over there by the wall, just come and get them. I asked him how much and he told me I was cool with him, and so just come and get them out of the gym. I could have them and he wasn't making the offer to anyone else. So I am going to pick up the following this weekend. These are rubber surrounded pairs of DB's. 125. 115, 110, 95, 85, 70, 65, 55, 20, 15, 10, and 5's. Then he told me the rest of the new ones were coming in soon and I could take all of the lower DB pairs from 45 down. Those are a mix of rubber coated and just metal surfaced but all in all I would say this is a major score. Also there is a huge likelihood I will sell everything over 100 because i don't see myself using them any time soon. Plus i have the Iron Master adjustable set that goes up to 125. So probably not a lot of need for them and will save me some room!
You basically just listed my list of approved snacks if I must have them. Yeah, that is exactly why I only take one or two single serving bags home at a time. So I know I can not go crazy on them. I am pretty good about not having them at work unless I run out of carbs and will have a serving to just get something in me.
gphagan1
Legend
Man I hope the elbow heals up quickly…. I think we’re all dealing with some kind of nagging pain or injury. Glad you were still able to get in some work though. That’s really cool of your gym’s owner giving you the dumbbells, that shows how much he thinks of you.
Dustin07
Legend
yeah man I'm going to echo both there! I hope the elbow thing is that "occasional" nag that I see in myself about once a year. But the DB's are awesome! I understand not needing/wanting the heavier DB's but if I had them I could still see them getting used for RDL's and goblet squats. Hell, if I had 125s at home I might train db snatch and see how I could get lol
Segansational
Well-known member
Nice score on the DBs! Also catching up it looks like you're starting to get things back on track between planned workouts, diet, etc. Glad to see you largely on the up and up (aside from the elbow) brother.
MrKleen73
Legend
Yeah, this was new and althogh it was painful enough for my body to shut itslef down it did not feel like an injury moreso a bad temporary state. Pretty much once I got below 90 degrees the tendon that crosses the inside of the back of the elbow would just start barking and the pain cut of drive. It is feeling a bit better, I think I stopped in the right amount of time.Man I hope the elbow heals up quickly…. I think we’re all dealing with some kind of nagging pain or injury. Glad you were still able to get in some work though. That’s really cool of your gym’s owner giving you the dumbbells, that shows how much he thinks of you.
Yeah, relatively new, wondering if I need to increase sodium intake or something. The issues from my neck are more of the problem for me. I wish I could do some with a heavy weight but unless i get my neck actually fixed movements like that with any significant load are a thing of the past.
Yeah, I think so, I have really been trying to pay attention but also be resilient enough to try to get things warmed up before calling it. I opted for cardio and and mobility stuff the last two days. Letting my elbow and neck recover than going to do a long full body with my nephew to work on his form for the exercises in his new program. Will probably get in 4-6 hard work sets per body part then start a new rotation Monday or Tuesday.
Thanks Segan!
MrKleen73
Legend
Had a good session with my nephew this weekend. We touched on the whole body. Was a great session, and awesome quality time with him!
I got the first half of the DB's from the gym before the dude realizes how expensive exercise equipment is about to be with the tariffs on steel and equipment manufactured out of the country. I swear it almost felt like my front end was floating it was so loaded down in back.
I got the first half of the DB's from the gym before the dude realizes how expensive exercise equipment is about to be with the tariffs on steel and equipment manufactured out of the country. I swear it almost felt like my front end was floating it was so loaded down in back.
gphagan1
Legend
That’s awesome.
MrKleen73
Legend
That’s awesome.
Completely, of course my garage is a mess with them placed sporadically all over the garage looking for space. I am going to have to get or build a DB rack because I am not going to have room in there to move if not. I got a crazy good GP work session taking those to the car, and then taking them through the narrow hallway at the side of my garage. Basically ended up doing DB Farmer carries with each pair of DB's about 20-25 years each, and the ones into my garage had multiple turns and things to navigate around so it was very challenging. I was pumped, breathing hard and sweating a lot by the time I was done.
In the end it ended up being a pair of 125, 120, 115, 110, 95, 85, 65, 30, 15, a 12, 3 10's, and 2 pairs of 5s.
As long as he sticks to the current plan, I will be getting the pairs of 75, 70, 60, 55, 50, 45, 40, 30, and 25's. Possibly a few more lower end ones too.
Dustin07
Legend
for real! I was throwing 95s on the incline db press today and as I sat down with them on my quads I was like, man, that was a 190lb deadlift and farmers carry just to get them here, lol.
MrKleen73
Legend
Imagine doing it as a circuit basically no rest between carries I think I stopped once for about a minute then got right back into it. So a 250, 240, 230, and so on carries in a row. Worked my way down in weight on the way to the car and then lighter to heavier carrying into the garage. I am not sure what was harder.
I think I am fighting something off, I went home yesterday exhausted. I couldn't muster anything, pre-workout did not make a dent by the time I got home so I ended up going to sleep early not feeling well. I slept all the way through the night, didn't even wake up to pee which was wild. Feeling a little better this morning, hoping it isn't a big deal but Jo went through this over the weekend and slept all day one day feeling horrible too.
Unfortunately my plantar fasciitis is triggering up in my left foot again. So having to be careful, even the long walks are bothering it now. Not sure what I did to trigger it this time but I have been rolling my feet every night for the last 2-3 days. It makes leg work and cardio a challenge but I will figure it out. I may have to bring some fasting back in temporarily to make up for it. I am also considering dropping my overall dose down to around 400 for a little bit, if I can't push hard enough to justify the higher dose I want to limit my exposure a bit. Perhaps I can turn it back up a little later in the cycle if that is the case. I am going to give myself one more week at this dose to see if I can turn things around but may lower dose if I cannot. I have already got myself used to this dose reaction wise. So I don't really want to back off if not needed but I also want to be able to do some more cardio to help with HDL.
gphagan1
Legend
That was definitely a workout carrying all those dumbbells, especially the big boys, the 110s thru 125s, that would be enough to trigger my plantar fasciitis the next morning. There’s some kind of bug going around here too, and the crazy changing weather and record pollen doesn’t help. Rest does seem to help and it doesn’t seem to stick with you very long.
MrKleen73
Legend
Unfortunately they were hurting before that. Honestly, it did not seem to make it a lot worse because each step was so short and deliberate. I was very aware of them, and what could possibly happen with my neck and trap if I wasn't in good position throughout the entire thing.
gphagan1
Legend
I have found that rubbing some of the transdermal curcumin like the XPG or Apex Alchemy’s Helios seems to help, of course with stretching.
MrKleen73
Legend
I slathered some EMU Oil based anti-inflammatory muscle rub on it the last few days. It helped a little for sure, but waiting for it to dry is a pain in the arse!
Dustin07
Legend
my wife got me one of these for Christmas last year and it's amazing. I'd have to take a pic of mine to see which brand it actually is since they all look the same on amazon, but I've used it for arms, calves, ankles, and of course footsies. I always thought they were a dumb gimicky thing for old people until I tried my parents (old people) and it was rad. I think I used it for like an hour straight the day I got it lol.
gphagan1
Legend
Yep, I’ve got one too….they do work good, but if you’re in a lot of pain, mine can be a little too aggressive, but otherwise it’s great. Mine is a different brand though, and the balls or whatever is in the sides can squeeze pretty hard, but I do have wide feet size 12, so that may be part of it. Ha, and I’m old too, so I qualify.
Hyde
Legend
Once HDL drops, it doesn’t really come back until you cycle off the blast, so don’t lower the dose until you are ready to end the blast. Dropping 100mg won’t improve lipids at all once you have been riding it already, not in any way meaningfully. Just stay with it unless you get to where you intend to pull the plug.
Dustin07
Legend
Yeah my feet are a bit smaller but wide, I wear 10s and my boots are always wide, but the side squeeze on this thing is good, I constantly move my feet around to find that just right position to hit the sore spots, especially if it's the heel with the plantar acting up. I've been really fortunate lately mine really only acts up if I run, or wear sandals a lot. all the cardio I've been doing has given me occasional soreness in the feet and ankles, but it's just been normal muscle soreness. nothing like when you get that miserable knot built up in your heel, that's the worst.Yep, I’ve got one too….they do work good, but if you’re in a lot of pain, mine can be a little too aggressive, but otherwise it’s great. Mine is a different brand though, and the balls or whatever is in the sides can squeeze pretty hard, but I do have wide feet size 12, so that may be part of it. Ha, and I’m old too, so I qualify.
MrKleen73
Legend
I might have to look into one of these. Seems the foot issue is coming back more often so it might be a good idea. Rolling my feet is a PIA, but it helps.
Yeah, I am a size 10 so probably not an issue.Yep, I’ve got one too….they do work good, but if you’re in a lot of pain, mine can be a little too aggressive, but otherwise it’s great. Mine is a different brand though, and the balls or whatever is in the sides can squeeze pretty hard, but I do have wide feet size 12, so that may be part of it. Ha, and I’m old too, so I qualify.
Good looking out, no reason to drop it then. Plus, I am sure it is helping me get more out of less pushing. So not being wasted, just not ideal use IMHO. I kind of figured that would be the case.
Yeah this is me too, I have a wide foot for someone who wears a 10.
MrKleen73
Legend
I had a nice session yesterday.
Arsenal Iso-lateral Incline Press - 75 x 3 sets, 60 x 2 sets - Sets done to 2RIR then moved to long range partials in the 2/3 down to 1/2 rep range to failure.
Mega Mass Iso-Lateral Decline Press - 75 x 2 sets @ 2RIR - These just didn't feel right and wasn't really doing what I wanted for my pecs.
Dips - x 3 sets to failure - These did the trick!
Arsenal Straight Arm Fly Machine - 110 x 1, 130 x 1, 90 x 1 - Sets done to 2RIR then moved to long range partials in the 2/3 down to 1/2 rep range to failure.
DB Spider Curls - 20 x 3 sets - Sets done to 2RIR then moved to long range partials in the 2/3 down to 1/2 rep range to failure.
All in all it was a good session. I had some discomfort on the decline's and tried Flat DB but it bothered my injury even on the feeling it out set, so I moved on to Dips. The area around the top of my right scap is still feeling it is a little tender, so going to feel out my session this evening to see if I should do back or pivot to cardio and hold out another day.
Arsenal Iso-lateral Incline Press - 75 x 3 sets, 60 x 2 sets - Sets done to 2RIR then moved to long range partials in the 2/3 down to 1/2 rep range to failure.
Mega Mass Iso-Lateral Decline Press - 75 x 2 sets @ 2RIR - These just didn't feel right and wasn't really doing what I wanted for my pecs.
Dips - x 3 sets to failure - These did the trick!
Arsenal Straight Arm Fly Machine - 110 x 1, 130 x 1, 90 x 1 - Sets done to 2RIR then moved to long range partials in the 2/3 down to 1/2 rep range to failure.
DB Spider Curls - 20 x 3 sets - Sets done to 2RIR then moved to long range partials in the 2/3 down to 1/2 rep range to failure.
All in all it was a good session. I had some discomfort on the decline's and tried Flat DB but it bothered my injury even on the feeling it out set, so I moved on to Dips. The area around the top of my right scap is still feeling it is a little tender, so going to feel out my session this evening to see if I should do back or pivot to cardio and hold out another day.
MrKleen73
Legend
Yesterday got a little rough, so I decided to hold off on back work until today. During the day my neck started bothering me and sending referral pains into my RC region. It was not horrible, but enough to know that direct back work which is challenging for me with this issue was not a good idea. So, I did not want to chance anything there. Instead I moved my walk to yesterday and then fasted all day only having one large meal before bed last night. Things have calmed down a bit today, I am not getting the referral pain when I turn my head, or tighten my neck muscles. So hoping for a productive training session. Looking at how things are right now, I think my best solution might be a 3 days a week training split, with an additional full body or something as a fourth day if I am feeling good. Probably something like Muscle Rounds / MyoReps which would keep the weight lower but still provide some extra volume and stimulation on the weeks my body can handle it. I already have a somewhat simple 3 day split that will fit into that while allowing for multiple touches a week for Arms and shoulders since they tend to recover more quickly and respond better to more frequency.
Day 1 Push Focus - Chest, Shoulders (medial and front delts), and Biceps
Incline Press x 3 sets MyoRep Match
Chest Dips x 2 sets MyoRep match
Straight Arm Flies x 2 sets, done to 1-2RIR then moved to long range partials in the 2/3 down to 1/2 rep range to failure.
Shoulder Press Machine x 2 Sets MyoRep Match
Medial Delt Raises or Swings - 3 sets - done to 1-2RIR then moved to long range partials in the 2/3 down to 1/2 rep range to failure.
DB Spider Curls - 3 sets - MyoRep Match.
Incline DB Curls - 2 Sets - done to 1-2RIR then moved to long range partials in the 2/3 down to 1/2 rep range to failure.
17 set total, 7 sets chest, 5 sets shoulders, 5 sets biceps
Day 2 Pull Focus - Back Width, Back Thickness, Medial and Rear Delts, Triceps
Arsenal Iso-Lateral Pulldowns, pull downs, or pull ups - 4 sets MyoRep match
Cable Flexion Rows - 4 sets MyoRep match
Cable Rear Delt Pull (Wyck Style) - 3 Sets MyoRep match
Medial Delt Raise Machine - 3 Cluster Sets with a 50 rep target
Cable Cross Triceps Extensions - 3 sets MyoRep Match
Cable or EZ Curl bar Triceps Extension - 2 sets - done to 1-2RIR then moved to long range partials in the 2/3 down to 1/2 rep range to failure.
19 set total, 8 sets back, 6 sets shoulders, 5 sets triceps
Day 3 Lower body - Overall Thigh, Quads, Hamstring (Hinge movements, and Leg Curls, and Calves
Optional Day 4 based on recovery / pain levels - Full Body Muscle Rounds / MyoReps - Avoiding anything that is hurting.
Premier PowerSquat, Seated Hack Squat or Leg Press - 4 sets MyoReps match
Quad Focused Lunges - 2 sets @ 1-2RIR
Leg Extensions - 2 sets - done to 1-2RIR then moved to long range partials in the 2/3 down to 1/2 rep range to failure.
Db Romanians, Reverse Power Squat, or GHR- 3 sets - MyoRep Match = exercises chosen based on what does, or doesn't hurt
Seated Leg Curls - 3 sets MyoRep match
Calve Raise x 3 straight sets - done to 1-2RIR then moved to long range partials in the 2/3 down to 1/2 rep range to failure.
Optional Day 4 - Full Body Muscle Rounds - 6 sets of 4 with 5-10 seconds between them only failing once then dropping weight for the remainder of the set or 2 sets to 1-2RIR followed by going to failure in long range partials. Avoiding anything that is hurting.
Chest - Incline Press Variation
Back - Lat or Upper Back movement - depends on how things are feeling, may alternate them.
Shoulder - Medial or Rear Delt work - possibly alternating as well
Quads - Bulgarian Squats, or Leg Extensions if back is not up to Bulgarians
Hamstrings - Hinge Movement or Leg Curls
Biceps - Preacher Curls
Triceps - Dips, or Triceps Ext variation
Energy Expenditure throughout the week - Walking, Sled Pushes, Weighted Carries, Slastix Resistance band Complexes, and machine based cardio work. My overall goal will be 3 hours for the week. Sometimes this may just be 3 1 hour walks at lunch, sometimes higher intensity efforts. If time, energy and injury allows, I will add in 15 minutes of this activity at the end of each lifting session which will give me 45-60 minutes of higher intensity activity a week alongside my walking.
I hope this change will help things move along a little better by spacing out the things that need more recovery for inflammation purposes and only adding in the fourth day if I feel well. The volume and amount of exercises may change if I overshot here and feel beat up. I know MyoReps add a lot of hard reps to the volume so I may need to drop a set here or an exercise to adjust. I would say the MyoRep Matches will add the equivalent of one to two additional sets over what is listed as far as "effective reps" are concerned.
Day 1 Push Focus - Chest, Shoulders (medial and front delts), and Biceps
Incline Press x 3 sets MyoRep Match
Chest Dips x 2 sets MyoRep match
Straight Arm Flies x 2 sets, done to 1-2RIR then moved to long range partials in the 2/3 down to 1/2 rep range to failure.
Shoulder Press Machine x 2 Sets MyoRep Match
Medial Delt Raises or Swings - 3 sets - done to 1-2RIR then moved to long range partials in the 2/3 down to 1/2 rep range to failure.
DB Spider Curls - 3 sets - MyoRep Match.
Incline DB Curls - 2 Sets - done to 1-2RIR then moved to long range partials in the 2/3 down to 1/2 rep range to failure.
17 set total, 7 sets chest, 5 sets shoulders, 5 sets biceps
Day 2 Pull Focus - Back Width, Back Thickness, Medial and Rear Delts, Triceps
Arsenal Iso-Lateral Pulldowns, pull downs, or pull ups - 4 sets MyoRep match
Cable Flexion Rows - 4 sets MyoRep match
Cable Rear Delt Pull (Wyck Style) - 3 Sets MyoRep match
Medial Delt Raise Machine - 3 Cluster Sets with a 50 rep target
Cable Cross Triceps Extensions - 3 sets MyoRep Match
Cable or EZ Curl bar Triceps Extension - 2 sets - done to 1-2RIR then moved to long range partials in the 2/3 down to 1/2 rep range to failure.
19 set total, 8 sets back, 6 sets shoulders, 5 sets triceps
Day 3 Lower body - Overall Thigh, Quads, Hamstring (Hinge movements, and Leg Curls, and Calves
Optional Day 4 based on recovery / pain levels - Full Body Muscle Rounds / MyoReps - Avoiding anything that is hurting.
Premier PowerSquat, Seated Hack Squat or Leg Press - 4 sets MyoReps match
Quad Focused Lunges - 2 sets @ 1-2RIR
Leg Extensions - 2 sets - done to 1-2RIR then moved to long range partials in the 2/3 down to 1/2 rep range to failure.
Db Romanians, Reverse Power Squat, or GHR- 3 sets - MyoRep Match = exercises chosen based on what does, or doesn't hurt
Seated Leg Curls - 3 sets MyoRep match
Calve Raise x 3 straight sets - done to 1-2RIR then moved to long range partials in the 2/3 down to 1/2 rep range to failure.
Optional Day 4 - Full Body Muscle Rounds - 6 sets of 4 with 5-10 seconds between them only failing once then dropping weight for the remainder of the set or 2 sets to 1-2RIR followed by going to failure in long range partials. Avoiding anything that is hurting.
Chest - Incline Press Variation
Back - Lat or Upper Back movement - depends on how things are feeling, may alternate them.
Shoulder - Medial or Rear Delt work - possibly alternating as well
Quads - Bulgarian Squats, or Leg Extensions if back is not up to Bulgarians
Hamstrings - Hinge Movement or Leg Curls
Biceps - Preacher Curls
Triceps - Dips, or Triceps Ext variation
Energy Expenditure throughout the week - Walking, Sled Pushes, Weighted Carries, Slastix Resistance band Complexes, and machine based cardio work. My overall goal will be 3 hours for the week. Sometimes this may just be 3 1 hour walks at lunch, sometimes higher intensity efforts. If time, energy and injury allows, I will add in 15 minutes of this activity at the end of each lifting session which will give me 45-60 minutes of higher intensity activity a week alongside my walking.
I hope this change will help things move along a little better by spacing out the things that need more recovery for inflammation purposes and only adding in the fourth day if I feel well. The volume and amount of exercises may change if I overshot here and feel beat up. I know MyoReps add a lot of hard reps to the volume so I may need to drop a set here or an exercise to adjust. I would say the MyoRep Matches will add the equivalent of one to two additional sets over what is listed as far as "effective reps" are concerned.
gphagan1
Legend
I hate that for you brother, but sounds like you have a solid plan to work around the issues. Hopefully this works for you and you can keep it rolling.
MrKleen73
Legend
Yeah, it isn't easy and right now I don't have the funds to go pay out of pocket to get an MRI so just keeping things moving anyway I can. Tax return should be coming in soon, and might be able to knock one out then.I hate that for you brother, but sounds like you have a solid plan to work around the issues. Hopefully this works for you and you can keep it rolling.
Facts, things are still picking up for me, just not able to maintain consistent weight or rep increases due to needing to adjust regularly for pain management. I just have to be more intelligent with training. I have found that going to the long range partials until I fail to hit the half way mark has been a lot safer for me under high effort. With my torn subscap it is that transitional motion coming out of the bottom half of a press that ends up lighting me up. The point where you flare the elbows. Same with the pulling, the deep stretched portion does not bother me much but as I retract further once fatigued it seems to light me up. I have always been an everything tight kind of guy meaning I even flex my neck to feel I am producing more power so I am really having to focus on keeping my neck and face relaxed. If my face tightens so does my neck. So I literally try to cut off all muscular drive from the neck up during pushing and pulling movements.
I am still not really tracking exact reps so much as rep ranges. I am purely doing instinctive training on that front. I have to adjust things way too much to have set rep targets right now. I get too frustrated when things are working and I can't beat the log, or see continual improvement. I just lift what it feels like I can lift that day, with as high as intensity as I feel I can safely muster. It allows me to know I am working the hardest I feel i can safely without feeling like I am continuously letting myself down by missing targets too often. Bottom line is with my effort levels combined with the auto-regulation is gong to be enough to drive hypertrophy even if it isn't purely optimal. Which makes it optimal for me at this time. I have to take care of my mental state and make sure I continue to train rather than allowing myself to get frustrated not being able to follow a plan in any real way shape or form at this moment.
I have gone back to less explosive reps as well to increase my level of control. Trying to only contract as explosively as I can without using any momentum or tension during the push or pull. The mind/muscle connection is awesome this way and it is going to keep me safer than being more explosive just to use more weight.
Last night was a good session, I was able to get some great work done, and really no pain during training. My trap and neck are a little sore today, but not too bad so far. I will ride this one out and see how things feel but I intend to keep calories low today, and just do some walking and stretching my trap and neck. Tomorrow will be lower body, and Monday I will start this meso off at the beginning of the week and more than likely knock out the normal days Mon-Wed-Fri, and then add in the Optional Full body on Saturday if I am not too beat up.
Back, Rear Delts and Triceps - no MyoReps, I did the long range partials until failure on these. It just felt a little safer, and definitely faster to get through which both factors were important last night.
Arsenal Iso-lateral Pull Downs - 3 sets @ 50 per side 11-7 full reps per set, 1 set of 11 full reps @ 35 per side
Cable Flexion Rows - 3 sets @110, 1 set at 90 - Great work here, long paused stretches, full flexion, lower back braced, Very happy with how these felt, and the connection I was able to achieve with my lats, erectors, and midback.
Cable Rear Delt Pulls - Wyck Style - 3 sets @ 30 20-12 rep range + LRP failure. It took a minute to find the right path to isolate that rear delt but man it lit them up once I found it. Far better than any other rear delt exercise and it allows me to hit them without risking triggering my neck issues.
Rope Triceps Pushdowns - 100 x 3 sets 15-7 reps + LRP failure - I tried overhead extensions with EZ Bar first but elbows were a little crunchy so I opted to warm them up in a better position first and try overhead extensions after.
EZ bar OH Triceps Ext - 50 x 2 sets 12-9 reps + LRP failure - These felt much better and did what I wanted them to do.
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MrKleen73
Legend
Oh yeah, I forgot to mention yesterday included a planned cheat meal. My boss ordered us BBQ for our team lunch, and I knew I was going to eat off menu. I had about 8-10 oz cooked brisket, and about 6-8 oz smoked turkey breast, macaroni, a couple cookies, some potato salad and a piece of Texas Toast. Other than that my other 3 meals were extremely low fat. I had a good amount of fruit and a protein shake in the morning, lunch was BBQ, Pre-workout was 2 servings of Nutraceutical's POST, Intra was 20mg aminos, and a scoop of Karbolyn, just before dinner I had 2 large dates and a dehydrated mango and prune for about 40g of carbs to kick off a bigger insulin spike for dinner. Dinner was 175g chicken breast, and 220g of cooked rice with Carne Asada seasoning and a serving of habanero salsa. I woke up over 207 this morning. When I bring carbs and sodium up the gear is really pulling it into the muscle quite well, and I get as full as a well fed tick! I would guess fats were somewhere in the 60-80g range, mostly from the team lunch. I did wake up with a little water on me, but brisket has so much salt this was not a surprise to me.
Dustin07
Legend
This seems like the normal protocol for experienced bodybuilders. The more I listen to guys like Cutler, Heath, Kai, Ronnie, etc it's things like "well I'd do these for sets of probably X or X but I was really just trying to get this stimulus and if it wasn't hitting I might adjust to a different ROM or add reps or sets etc".
this is my preferred cause of death. that or snu snu. I can't wait to start smoking big slabs of meat again soon.
Hyde
Legend
Honestly how you train right now seems to be exactly how good Masters bodybuilders train. Paul Barnett & Dr. Todd Lee on YouTube are both Masters Pros now, and they talk about how they used to train then vs now; it’s night and day. There simply cannot be progressive overload or beating the logbook. Both of them turned pro when they focused entirely on just stimulating the muscle and dialing in their drugs and diet.
That’s really what true bodybuilding is. Diet & drug exposure, while working your muscles to tell your body what to do with the hormone signaling and nutrients. Strength training must be about progressive overload, but that’s a young man’s sport and young men do not look like pro bodybuilders from that even when brutally strong.
You wanna be truly jacked, it’s about dieting and gear.
That’s really what true bodybuilding is. Diet & drug exposure, while working your muscles to tell your body what to do with the hormone signaling and nutrients. Strength training must be about progressive overload, but that’s a young man’s sport and young men do not look like pro bodybuilders from that even when brutally strong.
You wanna be truly jacked, it’s about dieting and gear.
MrKleen73
Legend
Agreed, also, I think a lot of older people find themselves training that way as they navigate the aches and pains a life of lifting has attached to it. Once you are at a point where your estimation of 1-2RIR is pretty accurate the exact number doesn't really matter too much as consistently stimulating. Obviously that is not an efficient way to increase strength, but hypertrophy is going to happen if overall volume or intensity is increasing over time.
@Hyde - I love that we are on the same page most of the time. I see you as a wonderful resource of information and when we are on the same page it validates what I was thinking. I was literally just typing the above when the notification that there was a new post from you popped up.
It's funny you mention it is the way a lot of Masters bodybuilders train, because other than while training with my coach, or following the RP workouts this has been my default way of training for several years now. I did add in some RP principals, checks and balances into it to avoid overtraining, and limit to over-reaching. Which i think were beneficial, and my training style changed a bit more to avoid injury from my time doing RP stuff as well. I do think on occasion when trying something new you need to follow the plan as closely as possible to see how it affects you, and if it works as designed. Then after a bit you do the take what is useful to me and leave the rest kind of thing.
Hyde
Legend
Progressive overload is so revered because it works. It works damn well, for strength & size. All bodybuilders who follow it get results, EVEN NATURAL ONES. It’s the core of “lifting”. And even when it’s scary, it’s satisfying and fun in ways that all true meatheads understand, lifting more somehow than you did yesterday.
But you will inevitably get hurt eventually; that’s lifting.
It just so turns out that as we age, every decade our own injury risk goes up a lot - things are getting sketchier even as the base of strength potential (size) has generally gone up. And it also turns out that progressive overload is NOT the only way to grow muscle. Total volume, light weights taken to failure, hyperplasia and fascia-stretching techniques like volumization protocols and loaded stretching all can play powerfully into total size.
So strength is something you cultivate when younger ultimately, and later on you use that foundation to just do work at a fraction of the weights when the injury risks and old injuries say so.
A new YouTube bodybuilding show I’ve been enjoying some by Skip Hill and Dr. Marv is Between Two Dumbbells. Not a bad listen when you’re on a long walk:
MrKleen73
Legend
Oh yeah agreed, I would say most if not all of my mass was originally built through direct and intentional progressive overload. Seeing my numbers go up was a driving factor in all of my training. Another 5 lbs, another rep at the same weight, adding an additional set here and there over the course of my training. Things like that. I don't see progressive overload only as the weights going up. Sometimes it is ratcheting up intensity techniques, increasing volume, adding in weighted stretching, basically all of the things you mentioned. Like you said, I built that base of strength, and now I am lifting much lighter weights using other methods to drive progressive overload. As you have always said, being able to train consistently trumps heavy training sporadically and being off or ineffectual a good percentage of time because of refusing to change the course. If I can train effectively 90% of the time, and be consistent I will be for ahead of where I would be continuing to just be hurt and not making adjustments other than waiting for the pain to go away so I can train heavier again.
I will check that out, I like Skip, and have done some of his stuff before with good results. I like Skiploading, his reverse approach to contest prep too. Seems a little easier to come in full and tight without overspilling on accident because you spill over intentionally earlier in the week then let it drop down maintaining the carb loaded state. Of course you can't do that if you know weighing in full of carbs is going to put you above your targeted weight class.
I will check that out, I like Skip, and have done some of his stuff before with good results. I like Skiploading, his reverse approach to contest prep too. Seems a little easier to come in full and tight without overspilling on accident because you spill over intentionally earlier in the week then let it drop down maintaining the carb loaded state. Of course you can't do that if you know weighing in full of carbs is going to put you above your targeted weight class.
MrKleen73
Legend
Feeling a little beat up after this weekend. I got my session in to make the week whole, but spent several hours working on and under my wife's 350z. Sliding in and out from under that thing put a lot of stress on my neck and rotator cuff area. I am going to attempt a push and biceps session tonight to see if I can push through it. If not I will just saddle in for some cardio.
On a good note, I am finally able to wear my training shoes I bought a few months back. The air bubble in them stopped hurting the ball of my foot! That is a major win in my book. Should also help with training because doing legs with the Brooks on has wrecked the brooks, just squashed the rubber down to a cushy mess.
Today's food has been 93/7 turkey spaghetti with a fug ton of meat, and 145g of pasta. No actual estimates because i did not weight the entire pot of sauce to get an idea of how many servings and what macros per serving.
On a good note, I am finally able to wear my training shoes I bought a few months back. The air bubble in them stopped hurting the ball of my foot! That is a major win in my book. Should also help with training because doing legs with the Brooks on has wrecked the brooks, just squashed the rubber down to a cushy mess.
Today's food has been 93/7 turkey spaghetti with a fug ton of meat, and 145g of pasta. No actual estimates because i did not weight the entire pot of sauce to get an idea of how many servings and what macros per serving.
PolishHamm3r77
Well-known member
I feel for your contorted pain. I spent a couple hours putting together a “L” shaped sectional. Came in 7 boxes.
Good news on the foot pain and being able to enjoy the new kicks!!!