KLEEN LIVING - A log about Life, Training, and Nutrition.
- Thread starter MrKleen73
- Start date
MrKleen73
Legend
I am thinking another good week or two, and it might be time to try bumping to 300mg for the extra collagen and a some increased recovery. I want to be working hard enough for it to matter before crossing that line.Great work….that’s great you were able increase intensity and still recover well. That stew sounds delicious.
Even though I am holding some fat, my BP was 117/72 Sunday after a coffee, and before my BP meds. So I am going to start monitoring more often before medicating to see if I still need to be on it, or if I should lower my current dose of telmisartan.
Segansational
Well-known member
Things are on the rise! Make sure you keep it steady and controlled. No need to jump in too fast, but you know your body well enough to know how far to go based on how you're feeling.
MrKleen73
Legend
Oh I am doing my best, it is definitely a challenge not to get overexcited and do too much. Keeping myself testing abilities at reasonable levels requires a lot of self discipline but my chiro told me outside of inflammation peaking up, I am not likely to reinjure myself in the same way other injuries are likely to be reinjured. We have made some progress opening up my neck with the traction, and decompression we have been doing regularly. So outside of doing something that increases inflammation enough to trigger the referral pain, I am not really at risk of the spine closing back up while actively working to open it.
Also, we moved on to the next phase and level of traction. Yesterday we took new xrays but with weights on my head. He found I could support 4lbs at the front of my head without impinging anything but 8lbs started to cause my spine to straighten back out. So now we are doing 2 new things. One is me wearing a weighted vest, and a weighted head garb while standing on a vibration / shake plate so that my spine has to support the additional weight while also working hard to stabilize it under the gyrating vibrations.
The 2nd thing is a new traction set up. They put me in a head gear with a spot to connect a cable to at the crown of my head. I sit in the middle with one cable coming from the front with a strap around the back of my neck, then the head piece pulling my head to the back. When they start it, the lock in the front side is removed so it can pull my neck forward while the cable attached to the head gear pulls backwards trying to force the curve back into my neck. This is a far more aggressive form of traction, and while not comfortable at all, it truly felt amazing when I got done. My neck felt so free, I wish that could stay that way, but it stiffened back up some, but still feels more loose than before. So hopefully a big difference over the next few weeks of this.
I was very happy to have the chiro tell me he thought I was going to be able to push harder from here, that we have probably cleared a good portion of the danger zone now for accidentally making things worse with reasonable effort in the gym.
I am about to go take my walk, and then will be heading to the gym after work. No stopping at the house, straight to the gym Baby!!!!
MrKleen73
Legend
Yeah, I am excited to think of what I might be able to do again in the future. I mean here you are benching 235x10! The possibilities are wild!
So, the gym went well yesterday. I am not on a plan so to speak right now just testing the waters, but I am going in a little deeper every time I am able to make a little progress without any negative feedback.
As mentioned previously my gym has been getting a lot of Premier equipment in and yesterday I noticed a plate loaded Assisted Pull Ups and Dips at the gym, and spent a lot of my workout right there. I wanted to find a way to bring pull ups and dips back in without overdoing it and causing problems. Well this was just the ticket and the feel of it was great. I had to put on a little more weight than I expected but it did not feel like it was taking off 1lb per 1lb on the assistant weight lever.
Super Set Assisted Pull Ups / Dips
Assisted Pull Ups Normal Grip - BW - 100 @2-3 RIR x 4 sets + Close Neutral Grip x 2 sets
Assisted Dips Narrow Grip - BW - 100 @2-3 RIR x 4 sets +Wide Grip (Charles Glass Style) x 2 sets
Arsenal Side Raises - 30 x4 sets - High Reps - I have to go lighter here to keep tension out of my neck.
Single Arm Preacher Curls 20@2-3RIR x4 sets
Cable Triceps Extension 60x@2-3RIR x 4 sets
All in all a rewarding session. I got a great pump, and was able to push everything nicely. I really enjoyed the Premier Assisted Pull Up / Dips station. It was the most natural feeling assisted machine I have used. Also the adjustability on this thing was amazing. The pull up handles adjusted from wide grip to close grip, and the handles also rotated through like 5 settings from supinated-neutral-pronated grips. Similarly the dip handles had like 4-5 holes going from a closer to wider grip. However the real bonus was the movement itself. With no weight stack the motion was very natural, typically the negative portion feels well a lot less negative due to binding or strength curves in the pulleys but this just felt like I was lighter once I got it moving.
I have my PT / Chiro again today, so other than possibly some cardio, but more likely just going for a walk at lunch I won't be lifting unless my daughter is ready to workout when I get home. Otherwise I will hit lower body tomorrow at the gym after work.
gphagan1
Legend
Nice workout….it’s always cool when the gym starts bringing in new equipment. And that Premier Assisted Pull-Up and Dip machine sounds like the perfect machine when you’re working back from injury and regaining strength. You’re gonna get there too, because it feels like you’ve pushed through the toughest part, all the pain, and are now steadily progressing.
MrKleen73
Legend
Yeah, I am really excited to be able to feel I am doing an actual workout instead of just testing the waters, feeling for any issue, and expecting one at any moment. Now it is more this feels pretty good, and oops, did I accidentally push that set too hard, bring the intensity back a tad... don't get TOO comfortable.Nice workout….it’s always cool when the gym starts bringing in new equipment. And that Premier Assisted Pull-Up and Dip machine sounds like the perfect machine when you’re working back from injury and regaining strength. You’re gonna get there too, because it feels like you’ve pushed through the toughest part, all the pain, and are now steadily progressing.
MrKleen73
Legend
Yeah, and now it feels like it all happened so quickly, but I have been seeing the PT / Chiro twice a week for right at 3 months already. Isn't it odd as soon as the blue sky comes back out you barely remember how bad it was raining before.
gphagan1
Legend
I was about to say earlier…..this is all going to be a distant memory soon.
MrKleen73
Legend
They really stepped up the game on the traction yesterday, she really pulled my head back a lot farther this time. Although the resistance was about the same, the position was much more aggressive. So my neck is a little stiff / sore this morning. Also the head Chiro / ART guy did my TP injections and he located some gnarly knots in my right trap and mixed the shot with some direct pressure that I felt release one whole section of my trap. My should immediately dropped even with the other one. It tends to ride a little higher than the left due to the compensation there.
I went home and Sage was ready to work out, now I had already worked a lot of things the day before so I opted to just do some bloodflow work so I could still train with her.
Irontec Leg Press - 4 sets, very light, done slow, and focusing on keeping the knees tight. Just bloodflow work, doing true leg workout after work today.
Irontec Incline Chest Press - 3 sets - done trying to squeeze the handles together during the reps to increase tension on the pecs under light weight.
TRX Alphabets and Rows - 5 reps per position and 10 for rows done in a circuit - 3 rounds - Lats were already sore so pull downs were not done.
I had a nice little pump, I didn't push anything too hard, just adding a little additional volume, and getting some blood in everything. I also did my hour walk at lunch yesterday.
Like I mentioned the traction was more aggressive yesterday, and I can feel it in my neck being a little sore, and stiff, but it is not causing any nerve stuff, just reacting to things being moved forcefully that have been stuck for a while. I am looking forward to putting in some work this afternoon for lower body.
I went home and Sage was ready to work out, now I had already worked a lot of things the day before so I opted to just do some bloodflow work so I could still train with her.
Irontec Leg Press - 4 sets, very light, done slow, and focusing on keeping the knees tight. Just bloodflow work, doing true leg workout after work today.
Irontec Incline Chest Press - 3 sets - done trying to squeeze the handles together during the reps to increase tension on the pecs under light weight.
TRX Alphabets and Rows - 5 reps per position and 10 for rows done in a circuit - 3 rounds - Lats were already sore so pull downs were not done.
I had a nice little pump, I didn't push anything too hard, just adding a little additional volume, and getting some blood in everything. I also did my hour walk at lunch yesterday.
Like I mentioned the traction was more aggressive yesterday, and I can feel it in my neck being a little sore, and stiff, but it is not causing any nerve stuff, just reacting to things being moved forcefully that have been stuck for a while. I am looking forward to putting in some work this afternoon for lower body.
MrKleen73
Legend
Agreed, yesterday my daughter was home and wanted me to work out with her. My knee was not having any of the leg press at the house, and most of my upper body was sore, so I just did some light TRX work in between her sets. Then we took a nice walk at the end. I am going to go to the gym after work and try to get the lower body work in. Hopefully my knee will play nice today, I think with the much larger foot platform I will be able to find a stance that feels good on my knee but the one at home is a very narrow set up. So not a lot of options.
My muscles are starting to fill back out a little bit, I still have a ways to go, but consistently getting something done is definitely making a difference. Things are building up.
MrKleen73
Legend
Agreed, yeah the other day I had a semi wide stance with a decent amount of toes out that allows my knees to travel over my toes more naturally. I just can't get in that position at home. The foot plates are small on the leg press attachments.Hopefully you’ll be able to find a position on the gym leg press that will work for your knee. It does feel good when that muscle memory starts taking over and everything starts filling out again.
See how small they are, my foot basically covers 90% of the foot pad, and no option for extra width.
gphagan1
Legend
Oh yeah, one plate for each foot, so there is no adjusting. Fine for when everything feels good, but not so much working around issues.
MrKleen73
Legend
Had a good Mother's day weekend, my wife was down about her sister OD'ing on Mothers day a couple years back and didn't want to do a big celebration this year. So we stayed at home and ordered in some Chili's she wanted Southwest Eggrolls. I think her day was about as good as it could be.
Ready for another week of pushing things a little harder, and testing things out.
Ready for another week of pushing things a little harder, and testing things out.
Segansational
Well-known member
Dang, that's tough man. That type of thing unfortunately will linger for years before she can probably decouple them. That said, just do what you can and be there to support best as possible to imprint those new memories and associations in a positive light.
On your workout goals for this week, let's go get it!
MrKleen73
Legend
Yeah, for me it is a little easier to understand how hard it is to separate them. My brother was shot & killed on my birthday at my 21st birthday party. It was a major issue for me around my birthday for at least 10 years bringing on bouts of depression around my birthday. So I can completely understand, I didn't celebrate my birthday for several years after. I hated my birthday until my wife was able to bring some positivity around it for me.
Yeah, I did my best, bought her some of her favorite treats in the morning, and made her laugh pulling them all out of the bag being silly. In the end I think she had a pretty good day, she just didn't want to be overwhelmed.
Thanks, yeah me too.
Yesterday, I did an hour walk at lunch, and then went to PT / Chiro. I did not go to the gym, I was suffering from horrible heartburn all day yesterday and just couldn't do anything without burping up acid. I think the dessert from the night before didn't sit well with me or something. So I am ready for some training today!!!
love2liftkat
Board Sponsor
You and your wife have such a special relationship!! I love how you love and care for each other! It’s good to see you able to train again and getting some relief from the injuries/pain!! Even better- you’re getting to train with your daughter!!
MrKleen73
Legend
Awwwww, thanks! I do kinda like her! Yes, it is pretty awesome even if only once a week. She called me yesterday to tell me she was in the middle of her cool down and she did a proper lower body workout.
Yesterday was a good day, I did some lower body. I had to be really careful with the knee, it is really not too happy. No swelling or anything, just occasional sharp pains if my knee goes off normal tracking. I was able to make things work with a lot of focus. Got a great leg pumps, and felt worked by the end.
Bike - 10 minutes
Leg Extensions x3
Leg Curls x3
Leg Adductors x3
Leg Presses x4
Calf Raises x3
Hyper-extension hold x3
Lots of warm up sets not listed here. I had to work for this one but it was worth it in the end. My knee is not feeling any worse as of this morning. As long as it stays the same I am a happy man.
love2liftkat
Board Sponsor
Haha funny you say that! I tell my hubby all the time that I like him and that’s a big deal! Loving someone and liking them can be drastically different things.
That’s great! So nice when you see your kids learning too! Looks like a great workout to me! People that have never had an injury don’t understand the complexity of training around one!
Dustin07
Legend
Like I said before, a true gym rat can always find a target to work towards. I see 8lbs in your future!
MrKleen73
Legend
Amen to that, it ain't easy.Haha funny you say that! I tell my hubby all the time that I like him and that’s a big deal! Loving someone and liking them can be drastically different things.
That’s great! So nice when you see your kids learning too! Looks like a great workout to me! People that have never had an injury don’t understand the complexity of training around one!
Bring on the gains.
It was a good weekend got in a little training. Had an odd couple of days where my left hip seemed to get really inflamed by something, but I have no clue what the cause was. Things are going decently well with training, adding weight and volume everywhere. Starting to feel more and more confident that I can train harder. I am still trying to avoid giving too much gas and finding out I pushed too far but I must say, things seem to be going really well outside of these other little issue popping up like the knee, and hip. My knee seems to be improving slowly. I think it just needed to be worked so some of the muscles could catch back up. The amount of times I step odd and get that little tweak has gone down to almost non-existent. Once I can really push the knee more real cardio, and GPP is going to be stepped up.
I feel things are really starting to build, and although I haven't got my diet where I want it right now, I have been improving it. Once I am able to do more work, the diet will become easier to wrangle in. I am sitting in the 210-212 area, but muscles are filling back out, chest shoulders, back and arms all filling out my shirts more. It seems to be a very slow exchange of tissue type. Which is to be expected since I am not really dieting so much as eating better most of the time but still having a few meals a week that do not benefit weight loss in any way.
Last edited:
gphagan1
Legend
That’s great that everything is starting to build back up. Whenever we’re working around an injury or injuries and in that transition stage from active recovery to heavier workouts, there always seems to be some nagging tweaks in other areas as we compensate and get back to form. But like you said knowing when to push the gas and let up is key to progressing safely. Sounds like that muscle memory is kicking in and starting to unleash the Beast.
MrKleen73
Legend
Yeah, it is a balancing act trying to push hard enough to be effective, but also keeping things as safe as possible while doing so.That’s great that everything is starting to build back up. Whenever we’re working around an injury or injuries and in that transition stage from active recovery to heavier workouts, there always seems to be some nagging tweaks in other areas as we compensate and get back to form. But like you said knowing when to push the gas and let up is key to progressing safely. Sounds like that muscle memory is kicking in and starting to unleash the Beast.
Bike 6 minutes - I got my heart rate up to 138
Floor Warm Up:
Scap Push-Up from knees
Shoulder Rolls from knees
Cat/Camel
Dead Bugs
Side Plank
Back Hyper Holds for time 2 x 1 minute
Leg Extensions x3
Lying Leg Curls x3
RDL x3
Leg Press x4
Yesterday was a lower body day. All of the actual leg press were in use so I tried out several of the machines and ended up settling on the Hammer Strength Leg press machine. It seemed to put me in a very good position for my current issues. So I may default to it when plate loaded leg press aren't available.
I am feeling pretty good this morning, no issues from the RDL's on the neck, just the expected day after feelings. So I am pretty happy about that.
Dustin07
Legend
I like what you're doing these days, it seems longevity focused, which of course is yet another totally reasonable and commendable project/goal for a gym rat. Great for your long term health and if for some reason you get a hankering to train heavy or get on stage again some day, you are keeping the body in a good position to be able to go whatever direction you want.
MrKleen73
Legend
Thanks, me too!On the up and up and glad things are heading in the right direction
Yeah, slowly but surely pushing harder and harder, but longevity is the main focus right now. I need to be able to be in the gym to make any progress or even maintain a reasonable level of fitness. Once I can push harder more consistently other goals and focuses will take an equal priority but at this point longevity and consistency of training is my main goal.
Dustin07
Legend
Its sorta funny I switched over to 531 to not have to think about it and be able to ride a little bit of auto pilot without spinning my wheels and 2 weeks in I'm already looking forward in the programming, planning, prepping, thinking about carb loading and pondering where this will take me after a few cycles. its that whole motion creates motion thing. I was just looking to "go through the motions" and just chill, but now I'm "hmmm maybe I got a PR coming up" mentality, haha.
MrKleen73
Legend
Not a surprise, you are just naturally a very driven individual. By taking decisions, and planning away from the programming all you did was free those resources up for you to focus on other pieces of the puzzle.
MrKleen73
Legend
Not a lot to report today, PT went well, the last couple of times the ART guy has been doing my Trigger Point Injection the last few times and I feel it is more effective. He has broken up some good stuff, and keeps telling me how the knots literally feel like putting a shovel into gravel.
I got some graston on my knee neck and right trap. So the whole area is a little sore today,
As far as exercise, I did my walk during lunch as usual but also did 48 minutes of Synth Rider, and built up one hell of a sweat. Going to knock out some upper body today, not sure if I will do push, or pull but gonna get something in.
I got some graston on my knee neck and right trap. So the whole area is a little sore today,
As far as exercise, I did my walk during lunch as usual but also did 48 minutes of Synth Rider, and built up one hell of a sweat. Going to knock out some upper body today, not sure if I will do push, or pull but gonna get something in.
MrKleen73
Legend
Oh yeah, just thought I would add something cool that happened. Seems right when I needed to hear it Monday as I was walking out of the gym after doing lower body one of the other guys walking out was like DAYUM Bro, Arm day today? I was like, No Sir, leg day, but I will take that as a compliment. He said you should, I thought you had a pump, you have some serious arms on you.
I obviously have not backslid as far as I have in my own mind.
I obviously have not backslid as far as I have in my own mind.
akboom87
Well-known member
It’s wild how we can perceive in are mind, then all it takes is a compliment or two to help us out
Dustin07
Legend
I appreciate that, its a huge compliment coming from you.
at first I read Tiger Point and I was like wtf, sign me up!
Never gets old when someone takes the time to recognize your gymrattiness! When that guy at the Home Depot asked me what my lat routine was (so random, lol
) I thought about it a bit and realized it was your back during your stage prep that drove me to put more work into mine!
gphagan1
Legend
Always a great feeling when you get that confirmation that you still got it. You know it’s always nice to get compliments from our friends and loved ones, but when a stranger just randomly compliments your arms, back, whatever it just seems to add a little more juice and pep to your step.
MrKleen73
Legend
Facts!It’s wild how we can perceive in are mind, then all it takes is a compliment or two to help us out
That is pretty awesome, and even better that you made enough progress people are making comments about them.I appreciate that, its a huge compliment coming from you.
at first I read Tiger Point and I was like wtf, sign me up!
Never gets old when someone takes the time to recognize your gymrattiness! When that guy at the Home Depot asked me what my lat routine was (so random, lol
Yeah, no doubt, I didn't know I needed it, but it was just at the right time!Always a great feeling when you get that confirmation that you still got it. You know it’s always nice to get compliments from our friends and loved ones, but when a stranger just randomly compliments your arms, back, whatever it just seems to add a little more juice and pep to your step.
AMEN!!!“I still got it”
I kept training very simple, I didn't have tons of time after getting home from PT a little later than usual. So I didn't want to waste a lot of time with extra warm ups or tons of exercises.
5 Minutes General Body Movement warm up
TRX Alphabets
TRX Rows
TRX Face Pulls
Floor Work:
Wrist Stretches
Scap Push Ups
Shoulder Rolls
Cat / Camel
Lat Stretches
DB Incline Press 40x15, 40x15, 40x15, 40x12, 40x9
DB Incline Scoop Flies - 25x@2RIR x 3 sets
Alternating Curls - 5+5 x 3 sets - Alternating Hands, and between regular curl and pin wheel curls.
Doing biceps this way gives me a ridiculous pump, and those scoop flies had my upper pecs so full of blood it was ridiculous.
akboom87
Well-known member
Have you tried curls using weight plates? I have since me no have dumbbells, harder to hold somewhat awkward but they seem to hit harder and different, or maybe it’s in my head
MrKleen73
Legend
Oh yeah, luckily I have more than enough dumbbells. Yeah the plates are going to be effectively heavier, they put the weight farther from the fulcrum so it will take more effort to complete the movement. Those extra inches sticking out make a noticeable difference.Have you tried curls using weight plates? I have since me no have dumbbells, harder to hold somewhat awkward but they seem to hit harder and different, or maybe it’s in my head
I had a nice couple of days off. I took Tuesday off and am using my WFH day today. Unfortunately yesterday I woke up and my whole neck / trap / shoulder were feeling kind of crunchy. Like I slept wrong on my side and it moved some things out of alignment. Then when they put me in traction I only made it about halfway through. Then it started to hurt and my right thumb, index and middle finger went numb. I had them get me out of it but my neck is pissed off about it this morning. I had to take ibuprofen for the first time in a while. I am hoping once the inflammation goes down I am good to go but today isn't a good day regarding my neck and trap.
Outside of that, I actually had some pretty good training over the weekend, everything felt pretty good and no pain the day after training. So, I don't really think it was training related but who knows. Trying not to let this get in my head, and treat it as a temporary situation, not a re-entry into injury hell, but my mind keeps a racing in that direction. I am supposed to have another appointment today, but I may see about pushing it to Thursday after work since I don't even think they could put me in traction today with how this feels. I have a feeling it will be fine once I get the inflammation down, but right now it is sending shocks down my trap when I move my neck either into a stretched position or shortened position on the right side. I took 4 ibuprofen about 20 minutes ago, but I think I am going to go ahead and ice it here shortly as well. If I am right and it is just inflammation then the symptoms should just about disappear with the ibuprofen and icing.
Either way, I am not going to give into this thing just figure out what I can do right now, and take precautions not to make things worse.
MrKleen73
Legend
Thanks, yeah that is what I am hoping for. I am doing all of the right things, so hopefully just a blip, and we move forward. If not, we step back a little and start from where we land.Hopefully the neck is still good. It does sound like you may have slept on it wrong. Usually when mine does that after sleeping, it kind of self adjusts during my workouts, and take Ibuprofen for a couple days and all is good.
Dustin07
Legend
the whole sleeping on your neck wrong thing is sorta weird now that I think about it. I feel like I went through a stint there when stress was high that I did this frequently. maybe its sorta like people who grind their teeth? its been quite some time now but man I don't envy that sore neck feeling in the morning that lags a a few days!
gphagan1
Legend
Yeah, I’ve dealt with my neck issues so long, I pretty much know if I have been feeling fine, and then one morning I wake up and feel it a little out of wack that it’s from sleeping wrong. I’ll get my small Chirp wheel and roll it out a few minutes, pop a couple Ibuprofens and usually within a day or two it’s all good. Now if it doesn’t clear up or I know it could be an injury, I’ll schedule an adjustment at my Chiropractor. Ha, the first time that oldest Grandson of mine was with me at the Chiro and he cracked my neck, it was loud, and I thought that boy was gonna fall out of the chair, and he shouted “crap are you alright Paw Paw?” Me and the chiropractor were laughing so hard at his reaction that it took me a minute to say I was alright.
Dustin07
Legend
ooof! pass! man I'm with the boy, that always weirds me out lol
MrKleen73
Legend
Yeah, not sure what exactly causes it, but I could do without it!
Yeah, I had to let it cool down yesterday, moved my appointment to this afternoon and going to tell them we need to back off just a tiny bit on the resistance for the traction. Hopefully we can make it through the session. If not, I will see if they can just do the single direction traction instead.Yeah, I’ve dealt with my neck issues so long, I pretty much know if I have been feeling fine, and then one morning I wake up and feel it a little out of wack that it’s from sleeping wrong. I’ll get my small Chirp wheel and roll it out a few minutes, pop a couple Ibuprofens and usually within a day or two it’s all good. Now if it doesn’t clear up or I know it could be an injury, I’ll schedule an adjustment at my Chiropractor. Ha, the first time that oldest Grandson of mine was with me at the Chiro and he cracked my neck, it was loud, and I thought that boy was gonna fall out of the chair, and he shouted “crap are you alright Paw Paw?” Me and the chiropractor were laughing so hard at his reaction that it took me a minute to say I was alright.
Haha, some of those pops can sound major.
I took the day off from lifting yesterday, took ibuprofen every 4 hours and iced a couple of times. My neck is definitely improving, but still inflamed and bothering me a little bit. Not moving gingerly today and avoiding things so much, but not sure how it will fare during traction. We will approach with caution.
gphagan1
Legend
Yeah, that’s definitely the smart approach. Give that inflamed soft tissue some time to calm down.Yeah, not sure what exactly causes it, but I could do without it!
Yeah, I had to let it cool down yesterday, moved my appointment to this afternoon and going to tell them we need to back off just a tiny bit on the resistance for the traction. Hopefully we can make it through the session. If not, I will see if they can just do the single direction traction instead.
Haha, some of those pops can sound major.
I took the day off from lifting yesterday, took ibuprofen every 4 hours and iced a couple of times. My neck is definitely improving, but still inflamed and bothering me a little bit. Not moving gingerly today and avoiding things so much, but not sure how it will fare during traction. We will approach with caution.