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

[MrKleen73]

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!!!

Yeah, it beat me up a bit! I am sure that was no fun but a new couch is nice!

No foot pain means the cardio will go better hopefully if you decide to go that route!

Yes Sir, going to go for a walk in the shoes today to see how things are in them. I was able to wear at work all day yesterday and only got the tiniest bit uncomfortable for a little bit then was fine. Unfortunately, I am still dealing with plantar fasciitis in that foot so pushing cardio much is still a bit much.

Arsenal Iso-lateral Incline Chest Press -3 warm up sets - 3 sets at 70 and one set at 55 - Rep range 6-12 @1-0RIR - last set repped one until failure in LRP.

Tried Dips, no bueno, elbow was not having any of that.
Tried Diamond Pushups and another No-Go situation there.

Arsenal Straight Arm Fly Machine -2 warm up sets, 140x1 set, 160x2 sets, 120x1 set - each set taken into LRP range.

Rope triceps Pushdowns - 3 warm up sets -80 x 2 sets, 60x2 sets @2RIR - Elbow wasn't feeling good but since this is my indirect triceps day and pressing was out of the question I chose to do some light stimulation here. I had to adjust my line of pull so once my forearm was aligned with the line of tension I allows my elbows to come forward instead of folding up any more and it kept me out of the pain zone. Got a killer pump on these.

Arsenal Standing Medial Delt Raise Machine - 3 warm ups - 50x1 set, 60 x 2 sets 40 x 1 set - each set taken into LRP range.

Incline Rear Delt Swings - 25 x 3 sets - each set taken very close to failure

DB Preacher Curls - 2 warm up sets - 25 x 3 sets @1-0RIR 6-12 reps - last few on each set were only just above 90 degrees

Alternating DB Curls - 25 x 3 sets - last few on each set were only just above 90 degrees

Training was fun to navigate, but I got a great session in regardless. It just took making some on the spot calls. My neck and back weren't up to par, my elbow bitched angrily at me on my 3rd set of incline bench, and pressing was done after inclines. I am a bit beat up this morning, my neck and trigger point is flaring up today. I have decided to fast most of the day, take some ibuprofen, and do at least one hour of brisk walking. Not really looking for true cardio today because I don't think my neck, trap and trigger point will do well with the bouncing. I have had it bother it before when I am this inflamed. Taking it easy, taking the wins where they are, and adjusting any time it is needed. We are going to keep this train moving. I am proud of myself for being able to maintain this when it feels like I am spinning my wheels a bit. Putting out lots of torque but don't feel I am getting anywhere. I am, of course, but it is a hard sell to myself when things are this out of whack.

 

[gphagan1]

Man I know what you’re going through….it’s definitely hard when every corner you turn seems like another injury. Hope you’re able to heal up soon, but good job getting in what you can.

 

[MrKleen73]

Man I know what you’re going through….it’s definitely hard when every corner you turn seems like another injury. Hope you’re able to heal up soon, but good job getting in what you can.

Thanks, I am motivated to keep going even if I can't train exactly how or even what I want. Right now the goals are avoiding worsening injuries, and consistency of training over anything else. Those are the only way I will be able to hit my goal for the beach trip. I am seeing improvements in my physique, larger, fuller, tighter most of the time. Occasional surplus meals land where I want them too, and my pumps are ridiculous. I am at the 1 month mark on my cycle. I will be bumping does soon. I will probably only increase Masteron. I may go from EOD injections to daily at that point just to keep things fitting in the insulin pins. Even though it is more to do, I have come to realize I enjoy the whole process a lot more plus having a level of accuracy of doses is great. Even pulling the oil into the syringe is no big deal maybe 2 minutes of work there, a jab you don't feel, and not enough volume at once to cause much swelling & scar tissue in the area.

 

[SkRaw85]

Thanks, I am motivated to keep going even if I can't train exactly how or even what I want. Right now the goals are avoiding worsening injuries, and consistency of training over anything else. Those are the only way I will be able to hit my goal for the beach trip. I am seeing improvements in my physique, larger, fuller, tighter most of the time. Occasional surplus meals land where I want them too, and my pumps are ridiculous. I am at the 1 month mark on my cycle. I will be bumping does soon. I will probably only increase Masteron. I may go from EOD injections to daily at that point just to keep things fitting in the insulin pins. Even though it is more to do, I have come to realize I enjoy the whole process a lot more plus having a level of accuracy of doses is great. Even pulling the oil into the syringe is no big deal maybe 2 minutes of work there, a jab you don't feel, and not enough volume at once to cause much swelling & scar tissue in the area.

Daily pins for the wins! Glad your foot is on the mend brother

 

[Hyde]

Yeah moved back to daily pins when I took test up to 300 and it’s just a lot smoother despite the higher gear. Immediately less estrogen conversion and more actual androgen doing what I wanted.

The thing to consider about spinning your wheels, barely going forward, is that you are also NOT going backwards. You may not be getting the kind of distance you’d prefer for all this work, but the very common alternative realized is, in fact, regression. People rarely perfectly maintain - you’re either getting better, or getting worse. So like you said, you should be proud of the work!

 

[MrKleen73]

Daily pins for the wins! Glad your foot is on the mend brother

Yeah, I think it is going to workout better. Thanks, now if I can get rid of the plantar fasciitis under control I can kick up cardio more. That would make a big difference in my progress.

Yeah moved back to daily pins when I took test up to 300 and it’s just a lot smoother despite the higher gear. Immediately less estrogen conversion and more actual androgen doing what I wanted.

The thing to consider about spinning your wheels, barely going forward, is that you are also NOT going backwards. You may not be getting the kind of distance you’d prefer for all this work, but the very common alternative realized is, in fact, regression. People rarely perfectly maintain - you’re either getting better, or getting worse. So like you said, you should be proud of the work!

Agreed, and when you stay in but modulate the gas when spinning you end up with a hell of a launch once you catch traction!

 

[Segansational]

I am at the 1 month mark on my cycle. I will be bumping does soon. I will probably only increase Masteron. I may go from EOD injections to daily at that point just to keep things fitting in the insulin pins.

Remind me, have you played around with any of the peptides? Specifically given your injuries, I'm actually wondering if TB500 (?) might be helpful for you - meaning more of a recovery regimen vs pushing mass/strength builders. I pretty much know nothing about the peptides, so just throwing the idea out there, but people like @Smont I think have had success here. Probably something I'd explore myself if I were into pinning.

 

[MrKleen73]

Remind me, have you played around with any of the peptides? Specifically given your injuries, I'm actually wondering if TB500 (?) might be helpful for you - meaning more of a recovery regimen vs pushing mass/strength builders. I pretty much know nothing about the peptides, so just throwing the idea out there, but people like @Smont I think have had success here. Probably something I'd explore myself if I were into pinning.

I have not tried them with this injury, it is a hell of a place to try to give yourself a shot. Right at the center of the base of the back of the neck is not an easy place to reach and see where you are trying to poke. I have had some luck with my shoulders and elbows before. I may have to see if the wife would be willing to do my shots to go that route. I try not to bring her into any injections because she feels weird about it. Also not sure if it would be any good for a disc and nerve issue.

Yesterday was a decent day, I was sore all day and was dealing with some rough referral pain shooting down my trap into my rotator cuff area. I am not 100% sure if I will push training today. I may try some legs, reorder my sessions to Push shoulders, Biceps then Lower Body, then Back, shoulders, triceps and then the optional full body on the following day. Either way, I don't know that my neck is ready for back right now. I will work on width more on back day then push rows on the following day. I am not lacking in back thickness or width, but the vertical pulls are nicer to me right now so that is where I will focus the bulk of my training on Back day, something like a pull down and a high row, then some flexion rows on the optional day to keep things from falling off on the back thickness side of things.

I took my hour walk yesterday and fasted for 24 hours eating about 8:00PM. Then got in a high protein meal with about 1400 calories. My last big eating day is still falling off of me. I am still holding a little water from it. Diet is about to become more strict with less free meals to really take advantage of the cut the next several weeks. Once I get home from Dallas next Tuesday is when things should kick into high gear for me. Recently, I have allowed a slight loosening to prepare for the bigger drive on the cut. I needed a little diet break. I feel I have filled out a lot, and have maintained my abs right around where they have been with an additional 6 lbs on my frame. I am thinking 5-10lbs lower will be the end result. It really just depends how much quality training I can get in, the more focused my training is, the more focused my diet is just naturally. So not sure how things will work out regarding body weight and level of leanness. I can say for sure if I drop 10lbs I will be in a great place even with no additional muscle. Which i don't see as a likely situation. I think I will be able to add some muscle over the following weeks if I can get in my minimum of 3 hard sessions a week as currently designed.

 

[MrKleen73]

I had a decent back session yesterday. I chose not to push things too hard, get worked well. Push the muscles hard then stop before things went bad. It worked out well as far as I can tell.

Energy Expenditure - Walk up the ramps in the garage 30 stories total plus stairs on the way back down each time I got to the top of the 12 story garage.

Basic Back Warm Up - PowerTec Lat Pull Downs - 3 moderately high Rep sets with 50lbs - Just enough to be a little work, get the pump started and get the area ready to work.

Dead Hang Close Grip Pull Ups - Warm Up 1 rep every 30ish seconds for a total 4-5 reps, 5 sets of 4 + 1 set to failure of hanging back shrugs - or whatever you want to call keeping the arms almost straight and only using midback to pull my body up while leaning back a bit. Sets started around a 2RIR and progressed to failing at the top of the last rep of the last set.

By the end of these I could tell my back was at a point it was done and was nearing causing an issue.

DB Side Delt Raises - 15, 20, 15, 15 - to failure at about 2/3rds of the way up.

Rear Delt Swings (Wyck Style) - 20 x 3 sets to 0RIR - I called it here at the 3rd set. My neck was really starting to tighten up

Triceps Work was skipped because my elbow was feeling tricky and there was no reason to push it. I get enough stimulation there throughout the week, and thought it best to save for another time when I wasn't already compromised.

The dead hang pull ups were very challenging, I hung until I felt at rest, had stopped most body movement/swinging, and was completely stretched out. So each hang was a solid 1-2 seconds of actual dead hang at the most stretched point. The pump was pretty darn good considering how low the rep count was but it was a lot of time under tension in a stretched position so that makes sense. I am feeling okay this morning, and happy that today is not a lifting day. Will be nice to give my body a little rest and recovery. I may try some incline walking on the treadmill today. See how that feels but in reality, I will most likely walk outside again. I get something out of my walks that regular cardio can not supply. A little peace of mind and relaxation. If my body holds up, I will continue to do he pull ups while focusing a bit less on rowing. Just enough to maintain good back thickness. I am not bodybuilding right now so much as trying to have a nice balance looking physique at the beach. Plus it will be nice if I can work my way up to a set of 10 Dead hang Reps over time I will have made some amazing progress there.

 

[gphagan1]

I had a decent back session yesterday. I chose not to push things too hard, get worked well. Push the muscles hard then stop before things went bad. It worked out well as far as I can tell.

Energy Expenditure - Walk up the ramps in the garage 30 stories total plus stairs on the way back down each time I got to the top of the 12 story garage.

Basic Back Warm Up - PowerTec Lat Pull Downs - 3 moderately high Rep sets with 50lbs - Just enough to be a little work, get the pump started and get the area ready to work.

Dead Hang Close Grip Pull Ups - Warm Up 1 rep every 30ish seconds for a total 4-5 reps, 5 sets of 4 + 1 set to failure of hanging back shrugs - or whatever you want to call keeping the arms almost straight and only using midback to pull my body up while leaning back a bit. Sets started around a 2RIR and progressed to failing at the top of the last rep of the last set.

By the end of these I could tell my back was at a point it was done and was nearing causing an issue.

DB Side Delt Raises - 15, 20, 15, 15 - to failure at about 2/3rds of the way up.

Rear Delt Swings (Wyck Style) - 20 x 3 sets to 0RIR - I called it here at the 3rd set. My neck was really starting to tighten up

Triceps Work was skipped because my elbow was feeling tricky and there was no reason to push it. I get enough stimulation there throughout the week, and thought it best to save for another time when I wasn't already compromised.

The dead hang pull ups were very challenging, I hung until I felt at rest, had stopped most body movement/swinging, and was completely stretched out. So each hang was a solid 1-2 seconds of actual dead hang at the most stretched point. The pump was pretty darn good considering how low the rep count was but it was a lot of time under tension in a stretched position so that makes sense. I am feeling okay this morning, and happy that today is not a lifting day. Will be nice to give my body a little rest and recovery. I may try some incline walking on the treadmill today. See how that feels but in reality, I will most likely walk outside again. I get something out of my walks that regular cardio can not supply. A little peace of mind and relaxation. If my body holds up, I will continue to do he pull ups while focusing a bit less on rowing. Just enough to maintain good back thickness. I am not bodybuilding right now so much as trying to have a nice balance looking physique at the beach. Plus it will be nice if I can work my way up to a set of 10 Dead hang Reps over time I will have made some amazing progress there.

Most people that have never tried a dead hang pull up with pause realize how hard they are. That TUT can be brutal with those….if you get up to sets of 10 that would be very impressive.

 

[MrKleen73]

Most people that have never tried a dead hang pull up with pause realize how hard they are. That TUT can be brutal with those….if you get up to sets of 10 that would be very impressive.

Heck just one set of 10 would be quite impressive to me. If I could do multiple sets that would be extremely impressive to me.

 

[gphagan1]

Heck just one set of 10 would be quite impressive to me. If I could do multiple sets that would be extremely impressive to me.

Oh yeah, my old butt wouldn’t even attempt them now. I’m just now getting my shoulder back to where I was able to start back with barbell work. I’ve been doing light dumbbells and rehab work for the last 6 months and this week has felt like a major victory. Actually I plan on starting my log Monday… I guess better late than never.
But yeah dead hang pull ups really do show relative strength, and truthfully all pull ups do.

 

[MrKleen73]

Oh yeah, my old butt wouldn’t even attempt them now. I’m just now getting my shoulder back to where I was able to start back with barbell work. I’ve been doing light dumbbells and rehab work for the last 6 months and this week has felt like a major victory. Actually I plan on starting my log Monday… I guess better late than never.
But yeah dead hang pull ups really do show relative strength, and truthfully all pull ups do.

Sweet, I will follow along for sure!

Lower Body on tap for today. My boss was nice and let all of us work from home because there is hardly anyone in the office on Good Friday. So I will end up going right after work. I did just enough on back to have very minor DOMS, and had the tiniest bit of referral pain overnight last night. It was pretty inconsequential in my opinion.

 

[Dustin07]

Tried Dips, no bueno, elbow was not having any of that.
Tried Diamond Pushups and another No-Go situation there.

I can't remember, do you ever wear elbow sleeves? My lifting buddy still gets pretty rough elbow tendonitus occasionally that will flare up and his sleeves really help him tremendously. I don't rememember what brand they are but they are the velcro type and it takes him 5 minutes just to get ready for a bench rep, lol. Does seem to help though.

 

[MrKleen73]

I can't remember, do you ever wear elbow sleeves? My lifting buddy still gets pretty rough elbow tendonitus occasionally that will flare up and his sleeves really help him tremendously. I don't rememember what brand they are but they are the velcro type and it takes him 5 minutes just to get ready for a bench rep, lol. Does seem to help though.

I have used them, and am going to get some.more.i just need to go to a show or something where I can try them on. Make sure I can keep them on for a whole session or at least multiple sets. My forearms make it hard getting them comfortable enough to keep on because they are so tight on my Popeye forearms. My hands start falling asleep and arms get a little purple even though they fit well at my elbow and biceps.

Had a good full body with my nephew Saturday. We were at the gym a few hours. I tried to train today but my body took a beating with the drive up then tons of crawling around, getting up and down and leaning way over desks to do hours of set up and wire management today. I stardet pressing but my shoulder, back and lower back were all bitching from all the work today. So I ended up doing 45 minutes on the recumbent bike. Took some ibuprofen and about to eat a big steak. I am way behind on calories. Only had a big pork chop, rice and veggies today around 2.

 

[gphagan1]

That steak looks delicious….sounds like you deserved it after your work day.

 

[Dustin07]

One of the things I really love about barbell sports and nutrition is my inclination to follow a narrative that is convinced red meat and eggs are the best I can do for myself, I never get tired of either!

and wire management today

you know whats funny is this is closer to the side of the industry I've always been on. the early 2000s was, geez, probably half my mortgage payments were made off wire management and the corresponding connectivity before our manufacturing side really grew. That said, I'm like a mechanic who's car doesn't run right. I had 13 devices to setup on that new reef tank I built and the #1 part that drives me insane is I can't for the life of me organize the cabling in a way that makes me happy. looks like a rats nest lol.

 

[MrKleen73]

That steak looks delicious….sounds like you deserved it after your work day.

Haha, you know it is a good pork chop when you think it is a steak. Such a good piece of meat!

 

[MrKleen73]

One of the things I really love about barbell sports and nutrition is my inclination to follow a narrative that is convinced red meat and eggs are the best I can do for myself, I never get tired of either!



you know whats funny is this is closer to the side of the industry I've always been on. the early 2000s was, geez, probably half my mortgage payments were made off wire management and the corresponding connectivity before our manufacturing side really grew. That said, I'm like a mechanic who's car doesn't run right. I had 13 devices to setup on that new reef tank I built and the #1 part that drives me insane is I can't for the life of me organize the cabling in a way that makes me happy. looks like a rats nest lol.

For sure, it is hard to find a good way to set up a tank with wire management. Unless you have paper on the back to obscure the cords it is hard to make it look like a clean set up. Lets agree that the picture paper takes away from a really nice set up as much as it adds to a very simple set up.

 

[MrKleen73]

By the way, I am feeling a lot better today, but I may not make it to the gym today. I have already been told I need to stay late for the big partner meeting today. So might just be a "make that money" kind of day for me depending on when I get out of here.

 

[MrKleen73]

Today is officially a "make dat money" type of day. I am still stuck here with the meeting and my lower back / hip started acting up on me midday. So no way that legs are happening today. I did take a walk for 45 minutes on the hills around the office. However my lower back did not enjoy the walk and was aching by the halfway point and uncomfortable for the entire walk back. There is no way I am pushing it then having to drive 5 hours home tomorrow making things worse. I don't want this pushing beyond Thursday then I still have plenty time to get the rest of my training in this week. I think I may go to the spa tonight and do some stretching in the sauna if anything. Just take plenty of water in with me to keep hydrated. Unfortunately the 5 hour drive normally lights that lower back up a bit, and I have to be careful with it for a few days.

I was asked if i could stick around a little later tomorrow to go to the staff lunch at a really nice steakhouse. So I will be having another steak tomorrow. They want to thank me for all the work I did here. If they have a large filet I will probably go with that to save on fat but if not I am going to do an NY Strip. I think that is typically the leanest cut of steak at nice steak houses other than a filet. Who knows, I may get a porterhouse and just trim the extra fat. I can get more protein without increasing the fat much over just the strip steak. Definitely will be a better option than whatever lunch I was able to expense on the way home.

 

[Hyde]

A nice rare strip loin is hard to beat for a leaner cut!

 

[MrKleen73]

A nice rare strip loin is hard to beat for a leaner cut!

Yeah, I am pretty excited about it, it is supposed to be a really good steak spot. I am sure it will eclipse the delivery steak earlier in the week.

 

[MrKleen73]

I am happy I took the day off yesterday, feeling a bit better so far today. I will take some ibuprofen before my drive home, when I get home, and before bed to make sure I am in a good spot to train tomorrow. I think if I can keep from getting inflamed from the drive I will be in decent shape.

 

[gphagan1]

I am happy I took the day off yesterday, feeling a bit better so far today. I will take some ibuprofen before my drive home, when I get home, and before bed to make sure I am in a good spot to train tomorrow. I think if I can keep from getting inflamed from the drive I will be in decent shape.

Glad you’re feeling better….it really is crazy, when you’re dealing with back issues, how bad a long drive can bring on the pain. Hopefully you have a pain free drive.

 

[MrKleen73]

Glad you’re feeling better….it really is crazy, when you’re dealing with back issues, how bad a long drive can bring on the pain. Hopefully you have a pain free drive.

Yeah, for sure, it has really just been since I hurt myself during prep that this has become something that is almost guaranteed after a longer drive.

 

[MrKleen73]

I am making an executive decision to fast today. My neck and back aren't up to snuff, and I am not looking to dig a hole. I had my last meal at 8:00PM last night. So going to get in a 36 hour fast minimum, and may extend it to 48-60 depending on how things are feeling. I think even 48 hours should help a little with inflammation, and give my neck and lower back more time to recover after the drive yesterday. What should have been a 4.5 hour drive ended up being over 6 hours after sitting in traffic, and through a major accident with only one lane out of 4 open just outside of Houston in the middle of rush hour. So things just didn't go as planned and I ended up tighter and more inflamed than I had hoped. Since walking is bothering me I figure fasting is the best way to make a little progress right now. I wish I had a little tren to help hold on to muscle during the fast but I don't really have anything that will limit muscular catabolism outside of what a fast does anyway. I feel I have regained some size anyway and am not that worried about growth or muscle maintenance because I would still look hella good at the beach just cutting from here.

 

[gphagan1]

I am making an executive decision to fast today. My neck and back aren't up to snuff, and I am not looking to dig a hole. I had my last meal at 8:00PM last night. So going to get in a 36 hour fast minimum, and may extend it to 48-60 depending on how things are feeling. I think even 48 hours should help a little with inflammation, and give my neck and lower back more time to recover after the drive yesterday. What should have been a 4.5 hour drive ended up being over 6 hours after sitting in traffic, and through a major accident with only one lane out of 4 open just outside of Houston in the middle of rush hour. So things just didn't go as planned and I ended up tighter and more inflamed than I had hoped. Since walking is bothering me I figure fasting is the best way to make a little progress right now. I wish I had a little tren to help hold on to muscle during the fast but I don't really have anything that will limit muscular catabolism outside of what a fast does anyway. I feel I have regained some size anyway and am not that worried about growth or muscle maintenance because I would still look hella good at the beach just cutting from here.

Yeah a fast sounds like a smart move, and hopefully should help relieve any inflammation. I can’t remember if you go to a Chiropractor or ART therapist, but that would be worth a shot if you’re able.

 

[Hyde]

Good luck on the fast! I wouldn’t sweat the muscle loss aspect; you’re on gear so there’s going to be way better retention than a fast already offers, which is decidedly better than typical caloric restriction. Plus it will be healthier for you without.

I do still have about 2cc probably left in that old vial of Ace if you feel like making a LONG drive today

 

[MrKleen73]

Yeah a fast sounds like a smart move, and hopefully should help relieve any inflammation. I can’t remember if you go to a Chiropractor or ART therapist, but that would be worth a shot if you’re able.

I have one, but work has been so busy lately finding time to go see one during the day has basically been impossible. I am going to have to prioritize it over work. Just hard for me to take off of work for medical things unless I have to. I am going to dig around my insurance today or tomorrow depending on time and make an appointment. See if I can get some imaging, and, or maybe even a shot to help it cool down.

Good luck on the fast! I wouldn’t sweat the muscle loss aspect; you’re on gear so there’s going to be way better retention than a fast already offers, which is decidedly better than typical caloric restriction. Plus it will be healthier for you without.

I do still have about 2cc probably left in that old vial of Ace if you feel like making a LONG drive today

Thanks!!! Yeah not worrying too much, just frustrating not being able to push like I want. I just have to remind myself this cycle is a be able to get the most out of the least while not being able to push super hard. While assisting with recovery and healing more than making big strides in muscle accrual. It requires a completely different mindset. Plus my drive is up from the gear so my brain is telling me lets do the fugging thing while my body is saying "I don't think that is a good idea!"

 

[Dustin07]

A thursday fast, you're a beast!
I always feel like monday/tuesday are the easy days to fast for me, one day I'll buckle down and push one through the weekend, that's pretty much guaranteed to turn a man into a monk. I gotta get down to TX one day and train with you, that would be a blast. Especially if you're injured, I'll feel like a monster

I think even 48 hours should help a little with inflammation

I was thinking the same thing, I hope it helps!

 

[gphagan1]

Plus my drive is up from the gear so my brain is telling me let’s do the fugging thing while my body is saying "I don't think that is a good idea!"

That is actually a cool analogy, the brain on a cycle trying to push the inured body to keep going, and is so true. There’s a meme in there somewhere with the Anabolic Brain pushing the beat up body, and our body keeps saying no we need rest and recovery.

 

[MrKleen73]

Man, that would be so awesome to get to lift with you. Even with you likely outlifting me on most things.

 

[MrKleen73]

That is actually a cool analogy, the brain on a cycle trying to push the inured body to keep going, and is so true. There’s a meme in there somewhere with the Anabolic Brain pushing the beat up body, and our body keeps saying no we need rest and recovery.

@gphagan1 Okay. I will post one up in the Anabolic Memes thread.

 

[Dustin07]

Man, that would be so awesome to get to lift with you. Even with you likely outlifting me on most things.

I doubt that but it would be a helluva bro sesh and we'd have to plan legit TX bbq for recovery meal

 

[Segansational]

I doubt that but it would be a helluva bro sesh and we'd have to plan legit TX bbq for recovery meal

One day we should do an AM meet up & lift session. Would be great to meet some of you fellas in person!

 

[akboom87]

I doubt that but it would be a helluva bro sesh and we'd have to plan legit TX bbq for recovery meal

That would be legendary!

One day we should do an AM meet up & lift session. Would be great to meet some of you fellas in person!

that would be a pretty awesome session, take over a whole damn gym!

 

[MrKleen73]

I doubt that but it would be a helluva bro sesh and we'd have to plan legit TX bbq for recovery meal

Yeah it would, too bad we aren't out by Austin, we could go to Salt Lick for all you can eat BBQ! That is one hell of a food trip!!!

One day we should do an AM meet up & lift session. Would be great to meet some of you fellas in person!

That would be cool.

That would be legendary!

that would be a pretty awesome session, take over a whole damn gym!

Right!

I ended up taking the rest of the week off, well not off. I fasted for 50 hours, then went in Saturday and was still feeling a bit beat up so I just did some mobility, and activation work on core, as well as about minutes of weighted carries. I am going in today to get in some actual real lifting done. Hopefully everything goes well.

 

[Dustin07]

Just means you gave the body/cns a little extra recovery juice and primed the engines for the next take off!

 

[PolishHamm3r77]

@gphagan1 Okay. I will post one up in the Anabolic Memes thread.

Almost like R. Kelly’s “Bump n Grind” backwards. Instead of your mind telling you “no” and your body telling you “yes” it’s the other way around. Is it too soon for R. Kelly jokes?

 

[Dustin07]

Is it too soon for R. Kelly jokes?

doesn't he pee on people?

 

[PolishHamm3r77]

doesn't he pee on people?

Only if you have your passport and your shots

 

[MrKleen73]

I had a good upper body session in the garage last night. Warm Ups not included

Barbell Incline press - 165x14, 165x11 RPx3, 165x9 RPx3, RPx2 - These felt great, was nice to push something a little different. I had more stability than DB's but less of a fixed bar path than a machine which felt really nice. Plus the wider bench helps out a lot. I also wore my wrist wraps even though I was not using a lot of weight. My wrists have been bothering me a bit recently. So wrapping up for safety and longevity's sake.

NG Dead Hang Pull-Ups - 4, 4, 4, 4, 4, 3 RPx1 - I went until I couldn't get all 4 then RP'd to get the fourth. That is 4 more pull ups than last session for a total of 24.

Complex -
Db Curls - 15x20, 18, 15
PowerTec Dip Attachment - 150x18, 15, 11 = failed
DB Side Raises 15 x 3 sets to failure - I started originally with triceps, Side Raises then Curls but switched to this rotation to allow a little more recovery in between shoulders and biceps. It was affecting performance the other way.

Not a lot of total volume here but everything got hit hard enough to do the job. I figured after the less intense week last week, I would come back in with lower volume and work my way back up. Let myself readjust to things more. Even one session a week like this should maintain for me but 2 a week should be enough to possibly spur a little growth. I will add in some other movements when I start adding sets for a different type of stimulation.

Diet has been pretty decent, but last week got me a little off my game. Had a few more just enjoy them type of meals than usual. So I was holding water and did not really make any progress. I am going to drop calories a little more for at least a few weeks to make up for it. I think the time for not worrying about any muscle gain is now if I want to make my goal. It is time to really buckle down for a bit. I have come to the conclusion that being lean enough for my still developed delt caps to show more is going to be key here for showing an impressive physique. I am able to hit them pretty regularly which has kept them very respectable. I may not look like a bodybuilder when i finish the cut but I will have plenty enough muscle to look impressive at the beach. Just might be wearing longer shorts to cover up my somewhat shrunken legs.

I took a little time to put together some custom meals in Cronometer - my nutrition tracking app, and built come interchangeable meals that are pretty convenient. I plan to have calories down around 2000 for a while. Should be on progress for about 2lbs a week from here. I may be able to adjust calories up a little depending on activity levels, and neat. Here is what tomorrow looks like. I may cut the chicken down a little somewhere in the day, and add a couple grams of olive oil to get my fats up to 40g for the day.

 

[Dustin07]

I may not look like a bodybuilder when i finish the cut

I highly doubt that!

took a little time to put together some custom meals in Cronometer - my nutrition tracking app, and built come interchangeable meals that are pretty convenient. I plan to have calories down around 2000 for a while. Should be on progress for about 2lbs a week from here.

with 2lbs per week (substantial!) what type of cardio do you plan to implement? (like duration/frequency)

 

[MrKleen73]

I highly doubt that!



with 2lbs per week (substantial!) what type of cardio do you plan to implement? (like duration/frequency)

Unfortunately I am not sure. Some will be cardio, some will be complex work at the end of sessions I have it in me, and some will just be trying to get steps in. Any day I am not doing cardio I will try keep my steps up closer to 10,000-12,000. However honestly I am doing my calories based on minimal cardio which is why so low. If I can do more I may increase calories if needed. I will likely see if I can get a wearable pedometer, either just a basic strap it to my beltloop cheapo one, or a decent watch. I have some gift cards I could put towards it. I just don't take my phone with me everywhere I go, and don't have it on my physical body when I do cardio, it is on the machine so I can watch youtube. Honestly from here, I doubt I will need to drop my calories any further, if so just a little. I think by the time the weight loss slows enough to adjust I will be lean enough that just sticking there will likely get me to my goal by the end. I don't need to lose 16lbs, I think 10-12 will get me where I want to be. That is somewhere around 195 give or take a few lbs. Of course I don't really know because I am not sure how much I have lost on my legs, and or how hard I will be able to push them between now and then.

 

[Dustin07]

I will likely see if I can get a wearable pedometer, either just a basic strap it to my beltloop cheapo one, or a decent watch. I have some gift cards I could put towards it. I just don't take my phone with me everywhere I go, and don't have it on my physical body when I do cardio, it is on the machine so I can watch youtube.

I'm the same way with the phone on the machine. I've watched Rich Piana, Ronnie Coleman, Dorian Yates, and a Gen Iron this cut already and I'm going back through Pumping Iron now, haha. My phone if I take it for a walk has the samsung app that tracks steps. but FWIW, tmobile gave me a free smart watch last fall with our new account setup. Generally speaking, it seems like a dumb over priced toy that I can't really find a use for, although I have worn it from time to time when trying to fit in those walks before/after work or during breaks.

 

[gphagan1]

I had a good upper body session in the garage last night. Warm Ups not included

Barbell Incline press - 165x14, 165x11 RPx3, 165x9 RPx3, RPx2 - These felt great, was nice to push something a little different. I had more stability than DB's but less of a fixed bar path than a machine which felt really nice. Plus the wider bench helps out a lot. I also wore my wrist wraps even though I was not using a lot of weight. My wrists have been bothering me a bit recently. So wrapping up for safety and longevity's sake.

NG Dead Hang Pull-Ups - 4, 4, 4, 4, 4, 3 RPx1 - I went until I couldn't get all 4 then RP'd to get the fourth. That is 4 more pull ups than last session for a total of 24.

Complex -
Db Curls - 15x20, 18, 15
PowerTec Dip Attachment - 150x18, 15, 11 = failed
DB Side Raises 15 x 3 sets to failure - I started originally with triceps, Side Raises then Curls but switched to this rotation to allow a little more recovery in between shoulders and biceps. It was affecting performance the other way.

Not a lot of total volume here but everything got hit hard enough to do the job. I figured after the less intense week last week, I would come back in with lower volume and work my way back up. Let myself readjust to things more. Even one session a week like this should maintain for me but 2 a week should be enough to possibly spur a little growth. I will add in some other movements when I start adding sets for a different type of stimulation.

Diet has been pretty decent, but last week got me a little off my game. Had a few more just enjoy them type of meals than usual. So I was holding water and did not really make any progress. I am going to drop calories a little more for at least a few weeks to make up for it. I think the time for not worrying about any muscle gain is now if I want to make my goal. It is time to really buckle down for a bit. I have come to the conclusion that being lean enough for my still developed delt caps to show more is going to be key here for showing an impressive physique. I am able to hit them pretty regularly which has kept them very respectable. I may not look like a bodybuilder when i finish the cut but I will have plenty enough muscle to look impressive at the beach. Just might be wearing longer shorts to cover up my somewhat shrunken legs.

I took a little time to put together some custom meals in Cronometer - my nutrition tracking app, and built come interchangeable meals that are pretty convenient. I plan to have calories down around 2000 for a while. Should be on progress for about 2lbs a week from here. I may be able to adjust calories up a little depending on activity levels, and neat. Here is what tomorrow looks like. I may cut the chicken down a little somewhere in the day, and add a couple grams of olive oil to get my fats up to 40g for the day.

View attachment 251506

Sounds like a good plan….. I would be willing to bet you’ll still look like a bodybuilder when you go to the beach, and I don’t think you’ll have to worry about your legs looking small. I’m sure you will still have some of the largest quads on the beach.

 

[MrKleen73]

I'm the same way with the phone on the machine. I've watched Rich Piana, Ronnie Coleman, Dorian Yates, and a Gen Iron this cut already and I'm going back through Pumping Iron now, haha. My phone if I take it for a walk has the samsung app that tracks steps. but FWIW, tmobile gave me a free smart watch last fall with our new account setup. Generally speaking, it seems like a dumb over priced toy that I can't really find a use for, although I have worn it from time to time when trying to fit in those walks before/after work or during breaks.

Yeah, it makes a difference om getting the cardio done for sure. I just ordered this watch with a gift card I had from my birthday. It does all of the things you could want from a smart watch for a fraction of the price of a decent Samsung or Apple watch. has 50 different watch faces, 50+ different activity trackers like jogging, running, and biking, and sleep scores too if I want to wear it overnight, a pedometer, and even does blood pressure and blood oxygen monitoring. You have to calibrate it with a real BP cuff but once done it should be pretty accurate. Since I feel I am going to have to rely more on total steps, I am looking at a more reliable step count over anything else.

Commander Smartwatch

The Commander smartwatch by Alphagear. With 12 military-grade certifications and a full metal design, it excels in harsh environments. Enjoy 30 min charge for up to 15 days battery life, high-accuracy health tracking, and +80 sport modes. Waterproof, dustproof, and shockproof. Discover more at...

alphagear.us

Sounds like a good plan….. I would be willing to bet you’ll still look like a bodybuilder when you go to the beach, and I don’t think you’ll have to worry about your legs looking small. I’m sure you will still have some of the largest quads on the beach.

Yeah, they aren't small by any means, just smaller and small for a bodybuilder. Closer to classic physique legs now. I would say everything is closer to a classic physique now, which is plenty impressive. I will be happy with a solid 40+ recreational bodybuilder dad type build.

 

[gphagan1]

Yeah, it makes a difference om getting the cardio done for sure. I just ordered this watch with a gift card I had from my birthday. It does all of the things you could want from a smart watch for a fraction of the price of a decent Samsung or Apple watch. has 50 different watch faces, 50+ different activity trackers like jogging, running, and biking, and sleep scores too if I want to wear it overnight, a pedometer, and even does blood pressure and blood oxygen monitoring. You have to calibrate it with a real BP cuff but once done it should be pretty accurate. Since I feel I am going to have to rely more on total steps, I am looking at a more reliable step count over anything else.

Commander Smartwatch

The Commander smartwatch by Alphagear. With 12 military-grade certifications and a full metal design, it excels in harsh environments. Enjoy 30 min charge for up to 15 days battery life, high-accuracy health tracking, and +80 sport modes. Waterproof, dustproof, and shockproof. Discover more at...

alphagear.us

View attachment 251513

Yeah, they aren't small by any means, just smaller and small for a bodybuilder. Closer to classic physique legs now. I would say everything is closer to a classic physique now, which is plenty impressive. I will be happy with a solid 40+ recreational bodybuilder dad type build.

That’s a nice watch….funny story, when I was a kid I remember my Dad buying a digital watch with a calculator on it and thought that was so cool, but he eventually got tired of it because his fingers were too big to push the little buttons, so he gave it to me….. that was like 1975.

 

[MrKleen73]

That’s a nice watch….funny story, when I was a kid I remember my Dad buying a digital watch with a calculator on it and thought that was so cool, but he eventually got tired of it because his fingers were too big to push the little buttons, so he gave it to me….. that was like 1975.

I remember when those came out. I ended up getting one at some point after the prices went down, but kind of had the same issue. Also I realized it was just a cool feature that I would almost never use due to the tiny buttons and most math I can do in my head.