akboom87
Well-known member
Sounds like a great birthday. Sucks to hear the nerve is acting up again, also about the fever. Speedy recovery man!!
KLEEN LIVING - A log about Life, Training, and Nutrition.
- Thread starter MrKleen73
- Start date
MrKleen73
Legend
Thanks, I think if anything it is starting to harden my resolve to do the damn thing. It will take some serious work for me to hit the goal by my deadline, so it is good I am starting to feel frustrated enough with the slow start to really turn on the heat for the weight loss goal.
I do have some cissus at the house I forgot about, and took a few caps of curcumin this morning. What dose of curcumin do you recommend when using specifically for inflammation and how many times a day? I use the stuff with 95% curcuminoids, and normally default to about 1500mg a day but I don't know if that is enough for an acute issue or not.
I just finished a fasted 1 hour walk at a decent pace. My foot is feeling better than it did last week on the 45 minute walk. I feel like I am at least making progress there! The wife agreed to go to the gym with me tonight, so I will lift lower body while she does some cardio. We both have physique goals for the Destin trip. When I told her I was going to get ripped she was like well then I am going to the gym too!!!
Hyde
Legend
I would say twice a day is ideal, and that total dose is plenty. Cissus seems to do more from 2g than 1, and 3g range even better. Time it half an hour before a meal if trying to increase satiety, btw.
MrKleen73
Legend
Thanks, I thought that should be close from previous research. Also, very interesting on the satiety part. I was not aware.
Yeah, it sure does, but if we don't give up it tends to get better.
I had a pretty productive day yesterday, walked for an hour at lunch while fasted, then had a meal mid afternoon before going to the gym for a lower body session.
Bike 5 minutes
Leg Press x 3 - I was very careful testing the waters on leg press and just did 3 sets of high reps with 3 plate per side. I did not try to get to an RIR or anything. I just went until I felt I had dome something but didn't push it.
Super Set x 2
Adductor Machine
Abductor Machine
Leg Extensions x 3
Seated Leg Curl x 3
Today is an off day, so I will take a walk at lunch, and fast at least 20 hours, but might push it overnight. I have to cook my prep meals, so there is a decent chance I have a meal after cooking. I mean, how hard would that be to cook the fresh food and not taste it. I guess I might find out tonight!
MrKleen73
Legend
Yeah, I am starving right now, just got back from an hour walk. It sure stirred up the appetite. This is also around the time I usually have my first meal so my circadian rhythm has dumped a hefty dose of ghrelin. Just have to get through the 15-30 minute ride and the insane hunger will pass.Always eat when you have freshly prepared food. This is just how God intended
The good news is I am getting more and more will power right now. I feel things are really looking up. I got a little pissed about all the things creeping up in my way, so now it is almost just spite in the face of the challenges motivating me to just do the damn thing.
Hyde
Legend
“Nobody said it’d be easy; they only said it would be worth it.”
MrKleen73
Legend
No doubt!
Had some good sessions, although, I didn't stick with the muscle rounds. I felt they were a little high on the intensity for breaking back in. I need to build up my work capacity, and allow my body to adapt and prepare itself to be pushed hard. I am going by feel right now to keep consistency as high as possible. Adjusting as needed based on recovery, aches and pains!
Saturday was upper body - joints were a bit achy from last session adjusted training style
Arsenal Iso-lateral Lat Pulldown x 3 sets of 10-20
MegaMass Iso-lateral Incline Chest Press - x 3 sets of 10-20
Flexion Rows - x 3 sets of 10-20
Seated Machine Shoulder Press - x 3 sets of 10-20
Arsenal Standing Medial Delt Raise - x 3 sets of 10-20
Incline Rear Delt Swings - x 3 sets of 15-20
Single Arm Preacher Curl x 2 sets of 10-15
Dips 2 sets 10-15
Hanging Leg Raises 3 sets 6-12
================================================================
Lower Body
Airdyne Bike 5 minutes
Leg Press 300x25, 390 x 2 sets of 20-25 - this never got challenging, but my knee was just hurting and a little unstable, and wasn't getting better so I called it.
Bulgarian Split Squat - 4 sets of 5 - I wanted to get the weight off of it, and target the weakness at the same time. I will be adding in some more single leg work to help even out some imbalances, and increase overall stability. These actually tore me up, my quads and stabilizers were done after these,
Arsenal Glute Bridge - x 3 sets of 8-15 - this is the first time using this and it actually impressed me how it lit my glutes up so well. My glutes were burning even after the sets.
=====================================================================================
Things are going well, discipline is increasing and things are starting to move along. I am going to keep tightening things up as I go and see if we can't still hit that 200lb by the end of March.
PolishHamm3r77
Well-known member
Dustin07
Legend
nothing wrong with treading water a bit until we catch our second wind!
MrKleen73
Legend
Haha, I wasn't treading water, I was taking a nap!
I walked for an hour yesterday at lunch, and fasted 22 hours then had a large meal. Low fat, lots of protein, carbs, and fiber. Meal was like 110p, 150c, and 15f.
My lower back is bitchin a little bit from lower body the other day, not too bad, but I felt the tightness when doing Leg press, so this is not a surprise. Just a little achy. but I think continued movement is the key here.
I have pretty much decided that I am probably going to forego my original goal of being 200 or below by the end of March, and change it to being ripped enough to be proud of my physique when I go to Florida Mid-Late June. It is a similar goal, and most of the things I need to do are the same, but the time frame makes more sense to me since I want to be pretty damn lean for my trip. I don't want to arrive there early and have to maintain a really lean state longer than I have to. That being said, I won't completely give up on the goal for the end of March, but I am going to do the cutting down a little slower, hopefully allowing for a little muscular rebound from the gear. If I lose 1lb a week, and so some water cutting I am pretty sure I can hit the 200 anyway. However, I am about to kick off a moderate cycle, and want to be able to regain a little tissue in the process. So looking at running about a 500 calorie deficit plus cardio / walking for right now and see how that works out. I am thinking the final goal will be around 195-200 but I am not sure what is going to happen with body weight once I add the gear back in. I know or feel like my legs and yoke will fill out decently even on the deficit.
Anyway, even though making these changes with intention, if I do not get down to 200 by the end of March, I will pay the additional $50, and then continue toward my new goal, and if I fail that one I will have to pay another $50. (Not gonna happen!!!)
akboom87
Well-known member
I can’t remember is it a disc issue on your lower back?
Sounds like a good plan honestly with the vacation scheduled.
MrKleen73
Legend
I have not ever had it imaged, it was never really a reoccurring problem that mattered before until it happened during prep where I couldn't take any time off and had to push through and do what I could for the last 2-3 months. Before that most tweaks were pretty quick to resolve so I have never been to an ortho to look at it. This is the first time it got ike this since the contest, so not sure if it is transient or the beginning of a problem.
Dustin07
Legend
I am in a school of thought that unless is crippling and destroying your life, knowing less about it is better. Imaging now, to me, is a last resort because back imaging can really be a misleading endeavor. I should go find the study but I recall 1000 people being scanned who did not have back pain and the researchers were shocked because by images alone they thought most of them would have needed back surgery. I have torn a ligament back there, I have a crushed disc under L5, and a bone spur that supposedly rubs against the sciatica. The only time I have back pain now days is under extreme mental stress or the occasional bad hotel bed.
I'm just one small example, but when my back pain crippled me for a year, the more I researched the more I went with the approach that it was more neurological than physio. I had to get my head right. Of course, I do a shitload of prehab. any time my back hurts a little, I throw in RDLs, etc so I don't deny that injuries are or were there that I need to care for, but I'm also a head case so sometimes living in ignorance is truly bliss for me.
I'm just one small example, but when my back pain crippled me for a year, the more I researched the more I went with the approach that it was more neurological than physio. I had to get my head right. Of course, I do a shitload of prehab. any time my back hurts a little, I throw in RDLs, etc so I don't deny that injuries are or were there that I need to care for, but I'm also a head case so sometimes living in ignorance is truly bliss for me.
akboom87
Well-known member
Gotcha, I couldn’t remember all the details.
Probably a totally different scenario so I’ll start with I have no idea if it’s just coincidence or not.
My lower back was having issues for a while, never had anything looked at. So just going off it was hurting. But was getting to the point where I couldn’t even put 135 on my back.
Fast forward to first of the month switched gyms and they have this
And every time I’m in there I do body weight reverse hyper, then I throw a band around the bottom and do that with band tension. My back is at zero pain, wake up not stiff not sore anything.
So like I said don’t know if it would be of any benefit but just wanted to share how it has seemed to make a huge difference in whatever I had going on.
MrKleen73
Legend
Nice, that is a GHD, the exercise is called a Glute Ham Raise, and I will often use them as my hamstring work when I want to get the glutes and lower back involved more. So it is a prefect recommendation.
The reverse hyper is VERY similar but the upper body is anchored, and the legs swing out and back to extend.
I do my GHR with the same intent, moving as if swinging my legs back at the hips instead of trying to raise my upper body, this focuses most everything on the hips and hamstrings as you can see with moderate work on the lower back but more of a decompression benefit from the movement of the spine with the GHR IMHO.
This is the reverse hyper:
Dustin07
Legend
sick. I've never run them banded but will grab a 25 or 45lb plate, bear hug it, and do my extensions that way for sets of like 12-15 until you get the pump that makes you wheelchair out. this is exactly the kind of work that keeps my back happy.
such an awesome tool. my buddy has one at his PL gym I don't go to anymore. But honestly my wife is even thinking of quitting his gym. she's even running classes there now, but all this **** is falling apart and nobody cleans, so people are getting sick of it..
akboom87
Well-known member
No the band I use in the reverse hyper position since it has no weight attachment, if that makes sense?
Dustin07
Legend
yup makes perfect sense. I have always loved reverse hypers for the lack of spinal compression through the movement. IIRC I think that's why Louie invented it, during back rehab??
Hyde
Legend
I know what you mean: where you set the footplate all the way back and, facing it from in front of the pad, use it as the handles to do an unloaded reverse hyper.
These won’t make you stronger, but will expose you to unloaded spinal flexion & extension in a controlled manner, encouraging bloodflow as well. They can be helpful thrown into warmup/cooldown or for recovery days.
akboom87
Well-known member
Yes exactly, yeah no way for strength increases on this platform so using it like you described there. I do 2-4 sets warmup and 2-4 sets and the end of a session
SkRaw85
Legend
What’s the gear plan?
MrKleen73
Legend
This is how I load them when I do, but I tend to do these bodyweight with an explosive concentric contraction and slower negatives into a paused stretch to really take advantage of the decompression. I do them to failure or close.
Yeah other than holding a weight there isn't much else but bands.
Planning on keeping it pretty simple starting at 3x a week 75mg Test E / 60mg Mast E for a total of 405 a week, and likely bumping to 105mg Test E, and 120mg Mast E 3 times a week for a total of 665mg at some point.
Yesterday was productive, I got an hour walk in at lunch, then went to the gym for an upper body session. Rest periods were nice and short hence the large rep range.
Intensity progression 1-2RIR, 1-2 RIR, 1 RIR, Fail
Assisted Pull ups - 4 sets of 5-15 reps
Chest Press Machine - 4 sets of 5-15 reps
DB Shoulder press - 4 sets of 5-15 reps
Medial Delt Swings - 3 sets of 5-15 reps
Rear Delt Swings - 3 sets of 5-15 reps
Assisted Dips - 4 sets of 5-15 reps
HS Curls - 4 sets of 5-15 reps
Hanging Leg Raises - 3 sets to failure
My wife went with me again which is awesome. She has already lost about 20lbs over the last year but wants to get in better shape before the trip too.
Macros for yesterday: A little over the target, but I will make up for it today with a steeper deficit.
Dustin07
Legend
Looks like your caloric targets/accomplishments are proportionately close to mine. You're aiming for 2,500? I am thinking 2,000 as a starting point for me since right now natty, and even when PEDs come into play it will be pretty minimal. Yesterday I ended up a little bit low on pro, and higher on fat for a total calorie intake where I wanted it, but the misalignment was due to wife grabbing a costco chicken last minute last night (we still aren't quite restocked in the house after being gone for 11 days). 10-11oz at dinner. I did skip the skin which is usually may favorite part and targeted as much lean meat as possible.
is this with ascending weight mostly? I assume considering your progression you listed, that the "fail" would be towards the 5 rep at the end?
helps bigly to have momma bear on board!!
MrKleen73
Legend
Yeah, and I have a feeling we are pretty close in condition as well.
Judging by your activity level, which is far above mine I doubt you need to be at 2000 to start your cut, but I honestly don't have any idea what your normal calories are. I know you aren't a big calorie counter most of the time. However, I suspect you have a little more wiggle room with the increase in cardio.
As far as my training goes, no the weight was not ascending. I warmed up to find a working weight I thought I could stay in that rep range and then went to work with that weight. Between highly explosive muscle fiber composition, lower work capacity, and very short rest between sets I was simply losing reps as I went through my sets. I would estimate the average rest period was around 45 seconds. I am used to losing about 2 reps per set @2RIR under nomal lifting conditions. However shortening the rest periods, as well as increasing the intensity, it is not hard to imagine losing 7-8 reps over 4 sets.
Also where you see 1-2 RIR you can bet it is always I had 1 rep for sure and MAYBE 2 reps if i was lucky. Same for a lot of my 0-1RIR, it basically means I was 50/50 if i could get another rep or not. The way my failure kicks in anything from a 2RIR-Failure feels very similar, and I accidentally hit failure due to this on occasion. My work capacity should increase relatively quickly, but right now, it is in the crapper.
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Dustin07
Legend
Probably some truth to that, actively pushing myself to 2k+ is quite a bit above normal for me on a cut, but with the magic of fasting and making a hard early push, I am thinking I can slow my roll a bit for the next 1.5 months to see the initial short term targets. Historically, natty, I had to get under 2k and when I initially did my big bulk back in like 2022, I ramped up from somewhere around 1700 to about 2700 calories before I slowly started adding about 2+lbs per month. so I think I had maintenance right around 2500 ish.
a lot of it really does depend on quality of calories though. a 300 calorie IPA, or 200 calorie glass of bourbon may look like 200-300 calories, but the long term effects, as well as the short term effects are worse. Going 99% dry on this cut will make sure that the calories I do ingest are more effectively utilized on a cleaner/healing/more effecient stomach/gastro system in theory....
MrKleen73
Legend
That makes sense and easier to start aggressive and slow down if not needed then to start to slow and kill yourself trying to catch up. That was the difference between what I was about to do just to try to make the 200 by March 31st which was a 1000 calorie deficit, along with some fasting. I would have had myself right there with you. I just felt in my case knowing I had muscle memory, and stuff going on I would likely look better in the end slowing things down and hopefully adding some muscle.
That being said, I may still do a few things in the beginning here to try to put me in striking position for March 31st. Rather than fasting, I may choose to do a PSMF on some of the off / rest days to get a little further ahead. That way still allowing for some MPS but keeping insulin levels pretty low.
Dustin07
Legend
PSMF is my approach today since its a cardio focused "active rest" day. I had contemplated fasted cardio but opted for PSMF instead. I'll still be in a substantial deficit though. But the more I think of it, taking muscle memory into account, etc. I now wonder if I should try to get a couple more very hard 36hr+ fasts under my belt before my Var shows up so I could slow the cut even further when on PEDs.
gphagan1
Legend
Another benefit of Var is that hardening effect when you are cutting, and the lower the body fat percentage the more noticeable it is. So even though it technically isn’t a direct fat burner, it has positive effects indirectly with cutting fat through muscle preservation, decreasing cortisol, helping muscles utilize nutrients more efficiently etc……
Hyde
Legend
You’re still releasing insulin consuming protein, and in the case of protein powders/shakes, it’s fairly dramatic - people even go hypo sometimes from consuming whey shakes or aminos solo, there can be such a strong insulin response for some.
You’ll definitely get the MPS pulse and probably retain more lean mass/have better recovery than completely fasting that time, but it will not improve insulin sensitivity the same way. Which you may not even need, but I think this is worth noting so you can choose what fits your needs best.
Definitely go with lean fish or chicken if you also wish to maximize insulin sensitivity while still doing a PSMF.
MrKleen73
Legend
That is what I thought you were going to do after our chat. I mean if you can do it and want to get ahead get in a good long fast, or a couple 36 hours.
No doubt.
True, I wasn't really considering the blood sugar, I have done enough fasting the last 4-5 weeks that I am not even remotely concerned with insulin sensitivity being an issue at this point. Having 100-200g of carbs a day over a 2-4 hour period leaves a lot of time at low insulin levels. So not worried about increasing sensitivity at this point.
I am also not too worried about how much insulin I get from whole food protein sources, I know they definitely cause an insulin release but for whole protein sources it is going to be a smaller spike than a mixed meal or carb meal alone. Unlike protein or amino acid powders, which cause a pretty good spike. Good looking out for sure. I think most people think only carbs cause an insulin response. So it is a great point to make.
My lower back has not loosened up any even after my hour walk at lunch. Rather than push it, I am going to simply take another walk tonight to burn some more energy and hopefully loosen my back up a little more. It tightened up during the assisted pull ups due to knee placement on the assistance pad putting me at an odd angle for the first rep of my 3rd set. If my lower back is still tweaking tomorrow I will likely do a 10x10 superset of leg extensions and leg curls then do 3 sets of adductors and abductors.
gphagan1
Legend
Sorry Kleen my comment on the hardening effect of Var was because I thought I was in Dustin’s thread where we had been talking about it….oops.
MrKleen73
Legend
I figured as much with it being right below his comment, and we are hopping around talking about a lot of the same things so it is completely understandable. It's good though, it means we are excited and motivated.Sorry Kleen my comment on the hardening effect of Var was because I thought I was in Dustin’s thread where we had been talking about it….oops.
Dustin07
Legend
It's chicken shake season!!
I ran a 36hr fast monday of this week to kick start the whole thing, aside from that I was on the fence, especially when you and I really started talking about aiming for a slower 1lb-ish per week loss, 240-300g protein etc so I was going to run just the one, then tighten everything down. But my motivation seems to be increasing this week as I trudge forward so since I probably still have 6-9 days before my fun stuff arrives... might have to run another 1 or 2 good long fasts.
I know it's not cheap but what about a legit sports massage or maybe even joining a yoga session? I told my wife I might join her for yoga 2 or 4 times a month during the cut to help with mobility. probably wouldn't hurt my golf game either I imagine.
MrKleen73
Legend
Nice on the fasts, I would love to, but honestly I am in car repair debt up to my ears. So whatever i choose to do has to be more medical based so I can use my FSA account. I have it loaded up for the max this year. So I am going to look for an ART person who still does Chiro adjustments too.
Dustin07
Legend
does your insurance cover massage? yoga would probably be out, but massage might get covered? Then again, if you have a copay, that might negate the savings and end up costing more than yoga drop ins anyways...
MrKleen73
Legend
Unfortunately they do not do massages. They do unlimited chiro with a $50 copay but of course I have to meet my deductible before it kicks in. No big deal. Honestly though, when it comes to massage, I would rather spend the money on ART considering the difference in effectiveness. I always "feel better" after a massage, more relaxed and whatnot, but have never had it directly help me with an injury outside of the increased circulation. The lower back issue stems from my hip issues. I am simply going to have to focus on fixing that as best I can and things should be okay. I didn't really do much in the way of mobility and activation last year due to time constraints with all the training. So I need to bring those things back to strengthen those weak areas. Stuff like The Big 3, mobility drills, and more core work which was also pretty neglected last year. So, I am developing a bit of a plan for warms ups, and cardio day mobility work.
I settled for cardio yesterday to let my lower back loosen up and it is feeling a lot better today. So, I am looking forward to getting some training in. I am going to do some body weight squats and lunges just to feel things out. I want to get some movement, and stimulation into the area. Then I will focus on isolation leg work for the hypertrophy work.
gphagan1
Legend
Hopefully your back will loosen up and start feeling better. I have a couple of bulging disc in my neck and back, that act up, that my Chiropractor does wonders fixing. He keeps my back in pretty good shape going there once a month. It feels good to have the old back decompressed and aligned back up. And my ART therapist that I started going to in December is really helping get my shoulder and knees back in order. I really credit those two for helping me to not need surgery. It’s amazing what a good ART therapist can do once they start breaking up scar tissue and working things out.
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Hyde
Legend
Fred Hatfield talks about finding out about tissue work, he was around 50 years old and his bench had been in the crapper for years due to injury & such. He essentially got ART, went home and benched a lifetime PR within a week or something.Hopefully your back will loosen up and start feeling better. I have a couple of bulging disc in my neck and back, that act up, that my Chiropractor does wonders fixing. He keeps my back in pretty good shape going there once a month. It feels good to have the old back decompressed and aligned back up. And my ART therapist that I started going to in December is really helping get my shoulder and knees back in order. I really credit those two for helping me to not need surgery. It’s amazing what a good ART therapist can do once they start breaking up scar tissue and working things out.
Getting bound up stuff moving properly is everything for performance, & pain reduction!
MrKleen73
Legend
For sure.
Had some decent sessions this week, basically more of the same. I did lots of walking, kept my steps high, and did a few 24 hour fast. I broke under 206, pretty flat and looking small for me but very happy with the progress. The biggest difference is in waist circumference.
Anyway, I am leaving for a drive with my son. We will be gone most of the day. I am enjoying knowing I haven't had to do anything but relax this weekend.
Dustin07
Legend
when you say 24hrs is that basically dinner to dinner, or is it more like 30-36hr fast where it's Sundays dinner till Tuesdays Breakfast? I've been trying to hit the 30+hr. last year there were a lot of times where I ran 20:4, largely out of lack of discipline (I made it all day, I deserve dinner, lol). But right now when I get home and see its 5 or 6pm I figure... if I hold out 2 more hours, I sleep for 8, and this fast turbocharges.
MrKleen73
Legend
By the way, I did not mention this last week but after my first higher dosed shot last week to begin the cycle I noticed I had somehow completely miscalculated how many weeks there are until my vacation. So I held out 2 extra days then took the rest of what was needed to hit the same weekly total I have been cruising on.
I do not want to be on a 16 week cycle, I was thinking mo8re like 12-14 weeks. So I will not be starting for a few more weeks. I would basically like to be finishing up my gear just as I leave for my trip so I still have that "ON " look when I am at the beach. With that being said, I am simply going to continue what I have been doing recently up until we kick this bad boy off. I am getting 2 upper, and 2 lower sessions in weekly with lots of additional walking, some direct cardio, and multiple 16-24 hour fasts. Looking to kick this off Sunday March 17th. It will basically have me doing my last shot around the 13 week mark as we leave for Destin.
I do not want to be on a 16 week cycle, I was thinking mo8re like 12-14 weeks. So I will not be starting for a few more weeks. I would basically like to be finishing up my gear just as I leave for my trip so I still have that "ON " look when I am at the beach. With that being said, I am simply going to continue what I have been doing recently up until we kick this bad boy off. I am getting 2 upper, and 2 lower sessions in weekly with lots of additional walking, some direct cardio, and multiple 16-24 hour fasts. Looking to kick this off Sunday March 17th. It will basically have me doing my last shot around the 13 week mark as we leave for Destin.
Basically dinner to dinner so far on non lifting days. The weight is dropping now with this practice. and I eat pretty much all day on training days. I will likely add some 36 hours on the way down to 200, I am feeling pretty confident I will hit that before I kick off my blast. Especially if I do a 36, 48 or 60 hour fast at some point before then.
Dustin07
Legend
is your mental state getting amped up and feeling more drive now, even just knowing that you're about to start up a cycle? kinda week before Christmas feeling? I think I'm feeling more disciplined knowing I should have my stuff tomorrow night, so the past 10+ days of just getting my discipline in line has had purpose. My wife always says you gotta figure out your "why" for the goals to have stick-to-itness. My why is two fold: Health and vanity (obviously). I snore and sweat more when I hit 200lbs, and I like being lean(ish). But the vanity perspective is sorta easy, bust the butt until the wife notices. that's always the biggest trophy to me, wife compliments.
MrKleen73
Legend
Yeah, things are definitely gearing up. I am not getting super excited about the cycle, or haven't been yet. My ramping and amping up is more on the getting sub 200 things right now. Once I check that box I will get a little more excited about the blast. Especially knowing I can take a little time to fill back in while leaning up more slowly after hitting the 200lb mark.
Dustin07
Legend
That's similar to my mindset but about ten lbs lower lol
MrKleen73
Legend
Another 2 days of sessions in the books. Weight is up a little with 2 days of full eating in a row, but that is to be expected. I am fasting today, and intend to pull my first overnight fast of the cut tonight. I am not planning any actual cardio today. I do intend to do some walking, and being active for sure, but just going to let the fast do the fat loss work today.
Monday Training - Lower body 4 sets per exercise 8-15reps at 1-2RIR for everything but Leg press.
Leg Press - 4 sets @15-25 reps, slow tempo until challenging
Hyper Extension bench
Adductors
Leg Extension
Seated Leg Curl
I am still a little sore from this session.
Tuesday Training - Upper Body 4 sets per exercise 8-15reps at 1-2RIR - unless listed otherwise
Incline DB Press - 65, 65, 65, 55
Lat Pull Down
DB Lateral Raise x 3 sets
DB Rear Delt Swing x 3 sets
Preacher Curls
Triceps Extensions
I am able to push a little farther every time, just being careful with exercise selection and execution. Judging from how I feel now, I will be a little sore in the chest, and lats later this evening.
Monday Training - Lower body 4 sets per exercise 8-15reps at 1-2RIR for everything but Leg press.
Leg Press - 4 sets @15-25 reps, slow tempo until challenging
Hyper Extension bench
Adductors
Leg Extension
Seated Leg Curl
I am still a little sore from this session.
Tuesday Training - Upper Body 4 sets per exercise 8-15reps at 1-2RIR - unless listed otherwise
Incline DB Press - 65, 65, 65, 55
Lat Pull Down
DB Lateral Raise x 3 sets
DB Rear Delt Swing x 3 sets
Preacher Curls
Triceps Extensions
I am able to push a little farther every time, just being careful with exercise selection and execution. Judging from how I feel now, I will be a little sore in the chest, and lats later this evening.
MrKleen73
Legend
Had a rough night with some nerve pain in my neck and back, so I am opting to continue my fast a bit longer, take some ibuprofen, and allow for inflammation to go down a little before I stress it again. I am just a bit over 36 hours now. I am targeting 48, then possibly 60, and if things aren't too bad at that point I may hold off for Saturday morning for a full 72. As you can tell discipline is coming up, and training is more than sufficient for muscle maintenance. So I am hoping to make a decent little progress push here.
Dustin07
Legend
I always feel like if I make it the first 30hrs then the rest sorta becomes a decision to as when do I want nutrition to feed the next session. hopefully you gain some anti inflamatory benifits, things are looking good in here aside from the nerve pain!