KLEEN LIVING - A log about Life, Training, and Nutrition.

[gphagan1]

Exactly! Watching @gphagan1 with his journey and knowing his shoulder was down and out for so long and he made his way back is VERY INSPIRING! I have no doubts he will get there.

I appreciate that Kleen…. And like Hyde said there is no doubt you have the muscular base to lift heavy. It really is all about finding what we can do in training and working around what we may not can hit just yet, and just staying at it. Truthfully this year has been the best my shoulders have felt in years. I’m sure it’s a combination of nutrition, supplements, and training, but I honestly can’t say what has helped the most….I’m just trying to keep this train rolling down the track.
I believe you are on the right track and have a good plan laid out. And I believe the steady work you are putting in will pay off. And there will come a day where you walk into the gym and everything feels healthy, and that is really an invigorating and empowering feeling.

 

[MrKleen73]

Had a rough one yesterday, my preworkout turned on me and got me sick. It had a clump in there that must have been a clump of one high stim ingredient or something but it made me miserable. By the time I went outside I was already starting to sweat and feel like my blood sugar was really low, as I started to warm up things just kept getting worse. I got really nauseas and my heart started racing, but I felt so weak and jittery. I tried to walk it off, even tried to have a few bites of something to see if that would help. After about 30 minutes of trying to warm up while doing different things to try feel better I ended up giving up. I knew at that point force feeding a meal was going to be the only thing to help bring my situation back under control. Even after the meal it took about an hour before I felt okay.

A little bummed, but in the end, the goal is weightloss, and I kept my calories where they needed to be for that while also getting my hour walk in at lunch. So the day was not a waste, just not the workout I was hoping for.

Oh yeah, I forgot to weigh myself yesterday, but today I was 213.8 which is down from 218 a week or so ago. So 14lbs to go from here!

 

[gphagan1]

Man that didn’t sound fun at all. Glad you were able to get it under control. That’s a scary situation when you feel like that. It sounds like what happens to me if I take too much Yohimbe. That stuff can absolutely ruin a workout for me, and I have to do the same thing, get some food in me. Almost 5 lbs down in a week…your cut is starting out great.

 

[Dustin07]

my heart started racing, but I felt so weak and jittery

if I take too much Yohimbe

man I can get that nasty low blood sugar feeling real easy with carnitine immediately preWO. Not enjoyable! makes me feel out of breath too.

 

[MTN_Life]

Hey Kleen, jumping in to keep up with your progress.

 

[MrKleen73]

Man that didn’t sound fun at all. Glad you were able to get it under control. That’s a scary situation when you feel like that. It sounds like what happens to me if I take too much Yohimbe. That stuff can absolutely ruin a workout for me, and I have to do the same thing, get some food in me. Almost 5 lbs down in a week…your cut is starting out great.

Yeah, it definitely wasn't fun, being overstimmed is one of my least favorite feelings.

Thanks, I have been trying to tighten up for a week but made the commitment this week to really focus on it until sub 200.

man I can get that nasty low blood sugar feeling real easy with carnitine immediately preWO. Not enjoyable! makes me feel out of breath too.

I haven't experienced that one, but if anything like this I don't want to!

Hey Kleen, jumping in to keep up with your progress.

Welcome man, you are joining right as things appear to be picking up. Well they have been picking up for months, but I feel like it is starting to snowball and grow as it rolls down the hill.

Quick synopsis - 2 years of neck shoulder and lower back injuries crippled me into fear paralysis for a while, lost a lot of size and gained a lot of fat. Work schedule was too hectic with travel and physical requirements to really get in to correct the issue. The last 5-6 months I have been in physical therapy and have been getting traction twice a week to correct my neck issues. The last 2 months things have been starting to improve enough I can push myself a bit more. So the idea I can actually set some fitness goals now outside of just recovering is getting exciting and motivating. Training has to be both instinctive, and reactive to my current situation, but I have steadily been making progress increasing my ability, and now I am locking in to get myself back down to a reasonable level of body fat while continuing to work toward more resiliency and strength..

Training yesterday was upper body focus. I kept things efficient with some dual use movements like dips and chins to get the biceps and triceps more involved since I did not have tons of time.

30 degree DB Incline Press - 50lbs x8, 8, 9

Hollowed Chin Ups - 3,3,3 - performed slowly, with a hang at the bottom, and a pause at the top of each rep with an extended hang on last rep. The goal was to end around a 2RIR - this doubled as Biceps work

Tempo Dips - 8, 8, 8 - Kept these moving nice and slow to stay in control and avoid any chance of my scap losing position.

TRX Recline Ring Rows - @15 degree incline - 5, 8, 6 - These felt good, this is the most reclined I have done during my recovery, I kept things slow and steady, no explosive work, and tried to keep things in the 2-3RIR area since rowing tends to get my scap / rotator cuff area a bit huffy.

It was already getting late, I had things to do when I got home so I didn't get started until a little after 7:00 and you all know I have to be up at 4:30, so I wanted to be done by 8 or very close so I could finish up my meal prep, (Dice up 7lbs of sous vide chicken) eat something, get showered and get to bed.

I also took my hour walk up the ramps in the parking garage before I broke my fast.

My day of eating yesterday wasn't anything special, but it got the job done. I fasted until 2:00 then had the following "meals"
Meal 1 @2:00 = 2 scoops Performance Whey, and 55g Cream of rice, 100g frozen strawberries
Meal 2 @5PM 2 scoops Performance Whey, 1 Homestyle Mission tortilla with 2 servings hummus
Meal 3 @8:45 - Diced Chicken Breast 220g, Rice 240g, Olive Oil 14g

Just a hair under 1800, I probably should have had a little bit more fats. I am fine with the protein and carb range I am in right now.

I am estimating a hearty 2800 for maintenance and while this might actually be a bit high for me right now honestly. I don't want to undershoot caloric needs while trying to have a daily average of a 1000 calorie deficit to lose 2lbs a week. I can always adjust up or down if needed.

However I do have my son's birthday party this weekend and we are going to a place called Cidercade, it is probably exactly what you imagine hearing that. It is a Cider bar with a ton of real arcade games. You buy a ticket for entry then can play any of the arcade games you want, all night for the cost of entry. So, there will be a bit of drinking that night, and we will be going to dinner before hand. So while I intend to do well all week, I will be enjoying some Cider, and good food.

It looks pretty fun, lots of PINBALL BABY!!!! I haven't played on a pinball machine in so long!!!! Air hockey, driving and riding games, old school arcade stuff, just looks awesome!
Check it out if you wanna see what it looks like. https://cidercade.com/houston/

 

[GreenMachineX]

Yeah, it definitely wasn't fun, being overstimmed is one of my least favorite feelings.

Thanks, I have been trying to tighten up for a week but made the commitment this week to really focus on it until sub 200.

I haven't experienced that one, but if anything like this I don't want to!

Welcome man, you are joining right as things appear to be picking up. Well they have been picking up for months, but I feel like it is starting to snowball and grow as it rolls down the hill.

Quick synopsis - 2 years of neck shoulder and lower back injuries crippled me into fear paralysis for a while, lost a lot of size and gained a lot of fat. Work schedule was too hectic with travel and physical requirements to really get in to correct the issue. The last 5-6 months I have been in physical therapy and have been getting traction twice a week to correct my neck issues. The last 2 months things have been starting to improve enough I can push myself a bit more. So the idea I can actually set some fitness goals now outside of just recovering is getting exciting and motivating. Training has to be both instinctive, and reactive to my current situation, but I have steadily been making progress increasing my ability, and now I am locking in to get myself back down to a reasonable level of body fat while continuing to work toward more resiliency and strength..

Training yesterday was upper body focus. I kept things efficient with some dual use movements like dips and chins to get the biceps and triceps more involved since I did not have tons of time.

30 degree DB Incline Press - 50lbs x8, 8, 9

Hollowed Chin Ups - 3,3,3 - performed slowly, with a hang at the bottom, and a pause at the top of each rep with an extended hang on last rep. The goal was to end around a 2RIR - this doubled as Biceps work

Tempo Dips - 8, 8, 8 - Kept these moving nice and slow to stay in control and avoid any chance of my scap losing position.

TRX Recline Ring Rows - @15 degree incline - 5, 8, 6 - These felt good, this is the most reclined I have done during my recovery, I kept things slow and steady, no explosive work, and tried to keep things in the 2-3RIR area since rowing tends to get my scap / rotator cuff area a bit huffy.

It was already getting late, I had things to do when I got home so I didn't get started until a little after 7:00 and you all know I have to be up at 4:30, so I wanted to be done by 8 or very close so I could finish up my meal prep, (Dice up 7lbs of sous vide chicken) eat something, get showered and get to bed.

I also took my hour walk up the ramps in the parking garage before I broke my fast.

My day of eating yesterday wasn't anything special, but it got the job done. I fasted until 2:00 then had the following "meals"
Meal 1 @2:00 = 2 scoops Performance Whey, and 55g Cream of rice, 100g frozen strawberries
Meal 2 @5PM 2 scoops Performance Whey, 1 Homestyle Mission tortilla with 2 servings hummus
Meal 3 @8:45 - Diced Chicken Breast 220g, Rice 240g, Olive Oil 14g

Just a hair under 1800, I probably should have had a little bit more fats. I am fine with the protein and carb range I am in right now.

I am estimating a hearty 2800 for maintenance and while this might actually be a bit high for me right now honestly. I don't want to undershoot caloric needs while trying to have a daily average of a 1000 calorie deficit to lose 2lbs a week. I can always adjust up or down if needed.

However I do have my son's birthday party this weekend and we are going to a place called Cidercade, it is probably exactly what you imagine hearing that. It is a Cider bar with a ton of real arcade games. You buy a ticket for entry then can play any of the arcade games you want, all night for the cost of entry. So, there will be a bit of drinking that night, and we will be going to dinner before hand. So while I intend to do well all week, I will be enjoying some Cider, and good food.

It looks pretty fun, lots of PINBALL BABY!!!! I haven't played on a pinball machine in so long!!!! Air hockey, driving and riding games, old school arcade stuff, just looks awesome!
Check it out if you wanna see what it looks like. https://cidercade.com/houston/

1800 calories in a day...I'd be one cranky MFer!

 

[MrKleen73]

1800 calories in a day...I'd be one cranky MFer!

Believe it or not, I felt satiated all day. No issues, even though I have been eating like a fat boy with my meals in the evenings. I almost never have breakfast at a breakfast hour. I always fasted during that time, outside of cream in my coffee that is. Although I cut the cream out until I break my fast as of this week. So it wasn't too bad. Also 1800 would be a much bigger deficit for you, aren't your maintenance calories decently high?

 

[gphagan1]

It’s awesome seeing you continually being able to get in good workouts without many setbacks. Hope you have a blast celebrating your son’s birthday. And really cool they have pinball machines.

 

[Dustin07]

1800 calories in a day...I'd be one cranky MFer!

Believe it or not, I felt satiated all day. No issues, even though I have been eating like a fat boy with my meals in the evenings. I almost never have breakfast at a breakfast hour. I always fasted during that time, outside of cream in my coffee that is. Although I cut the cream out until I break my fast as of this week. So it wasn't too bad. Also 1800 would be a much bigger deficit for you, aren't your maintenance calories decently high?

its the carbs for me. breakfast carbs get my brain more energetic for the day... keto or fasting I can be in a good place without hunger but the mental fatigue is higher. I can even lift pretty well without food, but carbs make my thinker think better.

 

[MrKleen73]

So I got busy today and did not have time for lunch, so I have decided rather than snacking or having something now, I am going to make today a one meal kind of day. Depending how hungry I am when I get home I will have a nice sized Carne Asada seasoned Chicken and Rice bowl like last night, but probably a little bigger. If I am not just dying for food I might just make it a 36 hour fast.

Unfortunately no walk today either, and no time for one with having my Dr appointment this evening. I am going to have myself a cup of coffee real quick to keep the appetite at bay a little later into the evening in hopes that a 36 hr fast feels doable and blood sugar doesn't crash on me.

 

[MrKleen73]

Well, I ended up eating last night, but kept it good and clean, I had a sirloin steak, grilled shrimp, and black beans.

Between the fast and increasing water intake yesterday, I dropped to 211 this morning. Pretty surprised, but I will take it. To be fair I also had a bit of a clearing out, so to speak yesterday.

 

[gphagan1]

Another couple of pounds down….well that was a successful fast and umm cleansing.

 

[MrKleen73]

Another couple of pounds down….well that was a successful fast and umm cleansing.

The whey I got on sale for memorial day is Performance Inspired all natural whey, and it has 5g of soluable fiber per scoop, so Wednesday on top of other fiber i got an extra 20 from 4 scoops of the whey. Hence the cleansing. I am just happy it was solid, but I actually felt lighter after! LMFAO!

I remember I mentioned I really did not like the powder, but I found if I added a splenda to the shake it was much better. You do still have to shake it up a good 20-30 seconds, I think due to the extra fiber to get everything smooth but what is an extra 10-15 seconds of shaking. That being said, I looked into it a bit more and it is apparently Mark Wahlburg's protein company, and they only use natural stuff, so the calorie free sweetener just didn't quite have the juice required to sweeten it up and the natural blueberry flavor is mild. I wouldn't recommend it based on the flavor, but I truly believe the quality is good.

If anyone is looking for a good protein deal, and enjoys, or at least doesn't mind a very mild sweetness and flavor profile, or just adding sweetener to it it is a good buy. They still have it on sale at DPS 8lbs for 57.99 which is wildly good pricing @ $7.25/lb if you don't mind sprucing it up a little bit. Also if you were going to use in smoothies or anything like that it would be great for that IMHO.

 

[Segansational]

Catching up in here Kleen, but pizza and a hazy IPA sound like the perfect combo to me. Even being dry now. But I found an awesome local N/A hazy IPA on my vacation that finally replicates the real thing - has the right body and hop profile! Found it of course basically on the last day of my vacation.

And happy birthday to your son! Pinball/arcade sounds like a great time. The brewery we hit up had pinball machines and it's just good wholesome fun!

 

[MrKleen73]

Catching up in here Kleen, but pizza and a hazy IPA sound like the perfect combo to me. Even being dry now. But I found an awesome local N/A hazy IPA on my vacation that finally replicates the real thing - has the right body and hop profile! Found it of course basically on the last day of my vacation.

And happy birthday to your son! Pinball/arcade sounds like a great time. The brewery we hit up had pinball machines and it's just good wholesome fun!

Yeah, the celebration brought on a bit of water weight, but I am sure it didn't really do any damage. We had a lot of fun but unfortunately most of the older games were in bad shape. Several of the classics we tried to play had something wrong on them somewhere which was unfortunate. However, we still had plenty of fun playing the games, and spending time together. They still had tons of newer games that worked great, but if going for nostalgia, it didn't quite work out that way. The pinball games were non mechanical which is fine, but they were pretty quiet, you didn't get the feedback of a noise off of everything you hit and a lot of the bumpers didn't trigger well. What I am saying is if you have a Cidercade in your area don't expect old school real pinball machines. Of course a lot of it could be this location, but I don't want to get anyone excited to try the spot and feel let down if expecting nostalgia you might be let down. Still fun, just not nostalgic.

I have a work from home day today, so going to be getting in some studying here shortly.

Saturday, I did not have a ton of time and wanted to push things to the next phase, at least for a bit of a test.

Warm Up
Various Light Carries - Suitcase, Waiter, or Rack carries
TRX- Squats x 2 high rep sets, no count
TRX - Sissy Squats x 2 high rep sets, no count

Hex Bar Dead-Squats - 135x5m 135x8, 135x8, 135x8 - these got pretty challenging to keep everything firing perfectly toward the end of the last set I was bracing super hard to maintain position. Yes I had a belt on to help me force my brace even with this weight.

I wanted to test things, and also work a lot of muscle in the body at once. The knee seems to complain a bit, and the lower back isn't quite ready for traditional deads yet. So I figured a dead-squat would be a good in between that would both hit my legs, and yoke, and lower back sufficiently while shortening ROM for the trouble spots. I performed these in between a deadlift and a squat motion, keeping the knee, and the lower back out of the risky portions of ROM. I really focused on making sure the right knee was tracking right, and my right glute was firing from the beginning of the movement. I was very happy with how these went and see this as a big step.

Here is the wild part, here we are 2 days removed, and I am sore from this. Hams, Glutes, adductors all sore. Yolk and thoracic area not sore but most definitely fatigued. Quads got some really nice work too. I can definitely feel that my lower back got some work it needed. I have some DOMS in the smaller muscles right around my spine in my lower back that tells me I got some things that haven't been touched on recently with the addition of this movement. It felt great to be doing something like this again, while humbling , still exciting and like something I missed.

I think I might try to do these once a week or something see how things progress from here.

Yesterday I didn't really need to get in a session but decided to do a little upper body pump to just touch on things in case I don't get a chance to lift while in Texarkana this week. Nothing major just touching stuff for a pump to get some blood in the muscle.

Warm Up - Light Carries, Quadruped Complex, TRX Alphabets

Super Set 15-25 reps @RIR2 first 3 sets and fail on 4rth

PowerTec Incline Press x4 work sets
PowerTec Lat Pulldowns x4 work sets

I got a really nice pump here, just the right weights to get in a bunch or solid reps and get one hell of a pump. I will probably do a little something on my lunch just to stack some activity.

 

[Hyde]

Awesome you were able to do some work on the Trapbar and got a great stimulus from it!

This is a great lower body movement in my opinion, that spares the joints to a better degree for the return on investment.