KLEEN LIVING - A log about Life, Training, and Nutrition.
- Thread starter MrKleen73
- Start date
akboom87
Well-known member
This is so very true you find that one that balances life out. Very lucky group!
MrKleen73
Legend
Yeah, it is pretty wild that in our little group we have so many long lasting and good relationships. It shouldn't be wild, but it is.
Had a good pull session last night.
General Warm Up 15-20 minutes general activity including TRX Complex, core and glute work.
Specific Warm Up - Lat Pulldowns - 2 high rep sets of 75lbs just to where it felt like real work.
Pullups - 5, 5, 5, 4>2>1
Lat Pulldowns - 100x0RIR, 100x0RIR, 100x0RIR>7>5 - I used shortened ROM to identify 0RIR, so actually a touch beyond it.
Hex Bar Deads - 135x10, 185x10 x 3 sets - Post Injury PR!!! Coming up on 2 wheels pretty soon as long is things hold together.
I ended up stopping there, I ran out of time, and honestly the deadlifts were very challenging and I didn't really feel I needed a lot more for hamstrings, and didn't want to add in the shoulder work as I wanted to see how my shoulders, traps and neck handled the extra 20lbs on the deadlift for 10 rep sets.
In all honestly the direct shoulder and arm work on these sessions are kind of optional for me and that was the intent when I put this together the other day. I am a little more about ability than symmetry and maximizing hypertrophy at this point. Meat and potatoes first, then we can focus more on the sides as I become more resilient.
I can feel that my yoke was worked hard, and it is a little stiff from that, but as of right now it seems I came away unscathed. My glutes, hams, erectors and midback are also feeling it, but so far it all feels pretty good regarding lack of aggravation. If my body handles this well I will probably go for 205 next Deadlifting session.
akboom87
Well-known member
That’s a great session and really glad to hear the deads are coming back and holding together!! Just don’t rush or push it until you are ready!!Yeah, it is pretty wild that in our little group we have so many long lasting and good relationships. It shouldn't be wild, but it is.
Had a good pull session last night.
General Warm Up 15-20 minutes general activity including TRX Complex, core and glute work.
Specific Warm Up - Lat Pulldowns - 2 high rep sets of 75lbs just to where it felt like real work.
Pullups - 5, 5, 5, 4>2>1
Lat Pulldowns - 100x0RIR, 100x0RIR, 100x0RIR>7>5 - I used shortened ROM to identify 0RIR, so actually a touch beyond it.
Hex Bar Deads - 135x10, 185x10 x 3 sets - Post Injury PR!!! Coming up on 2 wheels pretty soon as long is things hold together.
I ended up stopping there, I ran out of time, and honestly the deadlifts were very challenging and I didn't really feel I needed a lot more for hamstrings, and didn't want to add in the shoulder work as I wanted to see how my shoulders, traps and neck handled the extra 20lbs on the deadlift for 10 rep sets.
In all honestly the direct shoulder and arm work on these sessions are kind of optional for me and that was the intent when I put this together the other day. I am a little more about ability than symmetry and maximizing hypertrophy at this point. Meat and potatoes first, then we can focus more on the sides as I become more resilient.
I can feel that my yoke was worked hard, and it is a little stiff from that, but as of right now it seems I came away unscathed. My glutes, hams, erectors and midback are also feeling it, but so far it all feels pretty good regarding lack of aggravation. If my body handles this well I will probably go for 205 next Deadlifting session.
MrKleen73
Legend
That is where I am now, I think I am probably good to make 20lb jumps until 225, as long as things keep responding the way they are. After that it might slow down a little, or overall volume will drop even if the weights continue to climb at a decent rate. I am trying to get rid of the fear mindset, and go into a more aggressive phase, however I am still intentionally being very careful with progression.
MrKleen73
Legend
Yeah, i feel like he somehow got my collar bone to reseat itself more the last two sessions which gave me the confidence to push a bit more on the things that already seemed okay. It is not as clicky, and the bump where it meets my sternum is less pronounced now. I think the table drop adjustments for the collar bone really did the trick to get me back in position. So perhaps I will be able to push more, and harder as long as it kind of stays in place for a bit. Like I said, I am pretty sure the damage happened a couple years ago regarding the connective tissue. So I think I slept wrong pushing it decently out of place then the overhead press while out of place let it really pop out of its normal groove. So it was really uncomfortable but it improved vastly over the last two adjustments. Not saying nothing is wrong there but I don't feel like it is just moving around willy nilly anymore either.man it seems like you have gotten back into a good groove again, so glad to see that. excellent progress
Thanks, I am trying to keep that balance between giving it hell, and being careful while doing risky things.That is a great session and awesome to see you being able to ramp it up. And you’re playing it smart with the way you are planning your workouts.
On another note, my hamstrings and glutes are feeling those deads already, less than 24 hours out. I did a good job on them.
Dustin07
Legend
its a fine line sometimes!
MrKleen73
Legend
I was bored last night and went out into the garage, hit the medial delt, and triceps work I missed the day before. I got a pretty decent pump, but left stuff in the tank since today is my Push day. I am going to get my session in a little earlier, today is the last day my MIL is here. I think we are going to go down to the Kemah boardwalk and get something to eat.
MrKleen73
Legend
Well Saturday did not work out as well as I had hoped for lifting. We ended up leaving earlier than I expected for Kemah. So, my session got moved to yesterday. It ended up being a pretty good one tho.
Warm Up Included - Ski Machine - Airdyne - Quadruped Complex
Dips WU= 2 sets assisted, WS =
BWx10
BW+10 x6
BW+20 x5
BW+30 x5
BW=30 x10+RP1 = First Weighted Dips since injury!!! Decided to do an AMRAP as a measuring stick here.
I tried a couple Incline or vertical pressing movements but the collarbone wasn't playing along well. Opted for:
Straight Arm Pec Deck -
120x18-20 @1RIR
150x15ish @1RIR
150x12-15 @failure of full rom +7 Long Range Partials
Chest Supported Rear Delt Swings -
20x20-25@0RIR
20x20-25@0RIR
20x15-20+LRP to failure
Cable Cross Triceps Ext -
30x20-25@0RIR
30x15-20@0RIR
30x12-15+LRP to failure
Leg Press - WU=310x20ish
400x15-20
490x10
490x17
490x13
Leg Extension - 130x15-20 - I hate this leg extension, no stretch, opted for sissy squats
Sissy Squats - 2 sets 15ish @2-3RIR - knee was not super happy so just stayed at body weight and did enough to call it work, got the volume and called it.
Warm Up Included - Ski Machine - Airdyne - Quadruped Complex
Dips WU= 2 sets assisted, WS =
BWx10
BW+10 x6
BW+20 x5
BW+30 x5
BW=30 x10+RP1 = First Weighted Dips since injury!!! Decided to do an AMRAP as a measuring stick here.
I tried a couple Incline or vertical pressing movements but the collarbone wasn't playing along well. Opted for:
Straight Arm Pec Deck -
120x18-20 @1RIR
150x15ish @1RIR
150x12-15 @failure of full rom +7 Long Range Partials
Chest Supported Rear Delt Swings -
20x20-25@0RIR
20x20-25@0RIR
20x15-20+LRP to failure
Cable Cross Triceps Ext -
30x20-25@0RIR
30x15-20@0RIR
30x12-15+LRP to failure
Leg Press - WU=310x20ish
400x15-20
490x10
490x17
490x13
Leg Extension - 130x15-20 - I hate this leg extension, no stretch, opted for sissy squats
Sissy Squats - 2 sets 15ish @2-3RIR - knee was not super happy so just stayed at body weight and did enough to call it work, got the volume and called it.
Dustin07
Legend
Thats awesome that despite everything else you were able to get such a good dip session in. Dips can be such a struggle for some people with so many joints that are working so hard. Even if I have a great bench/incline session, I feel like I still need some warming up/progressive rom on the first set of dips to get all the crack/snapple/pops out of the elbows, shoulders, and maybe even wrists lol. But if you have good dip ROM you can basically hit EVERYTHING with slight tweaks in your body orientation. They gotta be about my favorite BW exercise in that regard.
aint that funny? #gymrats, lol.
meanwhile normies out there giving me **** cause of a four day split when they can't be bothered to hit the gym once or twice a week and here the homies are jumping in the garage gym when they're bored! 
aint that funny? #gymrats, lol.
meanwhile normies out there giving me **** cause of a four day split when they can't be bothered to hit the gym once or twice a week and here the homies are jumping in the garage gym when they're bored!
MrKleen73
Legend
Agreed on the dips, they are my favorite upper body push movement. The fact I can still push 10 reps at 245ish is pretty damn good considering all of my trouble. I for sure could have gone to 45lbs, but I wanted to break in safely. Lucky for me, dips are the one pressing movement that my shoulders approve of. Who knows I might be repping 3 plates for fun in 6 months.
akboom87
Well-known member
Great looking session! You guys in the high heat zone still there or has it cooled off some?
It was not bad here but I see we are going to back to triple digits here for 3-4 days again
MrKleen73
Legend
Thanks, I really enjoyed it. I know it hit 100 that day for sure. However, we hit a cool front or something so it is going to be around 90-92 this week. Maybe the cool from your area made it's way down here. I am not complaining, I doubt that was the last triple digit day this year tho. I still remember that one year we had 14 days in September above 110, that was ridiculous....
On tap for today is:
Pull 2 Horizontal Focus + Triceps
Supported Rows, Recline Rows,
Super Set Rear Delts, Triceps Ext
Hip Thrust, Leg Curls or GHR
I got the AC fixed yesterday, was very happy about that. I also have an appt at 3:00 for my chip in my tooth. Going to discuss with them if worth trying to fix again or just round the edge of it off as much as possible to make it less visible, and not sharp and just leaving it. I feel like another attempt with the filling stuff might be an unwise investment, and the chip is not large enough that I am willing to pay for a crown to fix it cosmetically. I mean it is really at the very bottom corner of the tooth, and would be barely noticeable to most people.
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akboom87
Well-known member
MrKleen73
Legend
Yeah, thank goodness it was the front AC, not our bedroom. So I was able to turn the AC in the back down to 71 and it managed to keep the front of the house around 74-76 degrees rather than the 80's it would have been. Of course the poor kids had to spend a night with their doors open and fans on high.AC not working is very non optimal
Looks like a good session coming up!
MrKleen73
Legend
Good to see you in here man! Yeah, we just keep on kicking around here like old ghosts! I love that we still have a good group of vets here. You logging anything?
Dustin07
Legend
LOL I drive my wife crazy cause we don't have any real AC units, just those ones you put on the floor or the window with a tube going out, but I always like to go into the bedroom about a half hour before bed and crank that sucker up. She says its like antarctica and I'm like, finally, its juuuust right.
I have a couple chipped, I think one was a BMX wreck and the other was a barbell lol. I was beyond fatigued and took a push press to the chin. walked into the bathroom and spit a bunch of tooth into my hand. My dentist just ground it down so it wouldn't be sharp. I know its there, but I don't think anyone else notices, its not like a hockey injury knocking out all my front teeth or anything lol.
I have a couple chipped, I think one was a BMX wreck and the other was a barbell lol. I was beyond fatigued and took a push press to the chin. walked into the bathroom and spit a bunch of tooth into my hand. My dentist just ground it down so it wouldn't be sharp. I know its there, but I don't think anyone else notices, its not like a hockey injury knocking out all my front teeth or anything lol.
manifesto
Well-known member
Thats right bro, we just keep on pushing!
Im just rolling TRT right now, I was on the gas for quite a while, but im trying to chill now that im getting older...
I may start a log though, next time I want to push the envelope a bit
MrKleen73
Legend
Make sure to invite me along if you do. I am looking for something to help me get myself to that next level. Maybe a transformation challenge or something that just really makes me lock in. I have been getting more and more motivated as I am finally able to start doing what looks and feels more like training than going through the motions being super careful not to hurt myself.
Hyde
Legend
You know there’s like 10,000 guys your age who would give anything to be able to do dips again, right? That blew my mind a little bit that it’s no issue with your collarbone thing right now. Very cool!
Might be time now that your MIL is heading back and training is getting momentum to
moreso align the nutrition to your liking? Not that it needs anything radical, but you sounded like the visit was making that aspect tougher.
Might be time now that your MIL is heading back and training is getting momentum to
moreso align the nutrition to your liking? Not that it needs anything radical, but you sounded like the visit was making that aspect tougher.
manifesto
Well-known member
I wanted to reach out in here to the vets...
Im looking for a spot for good deals on protein powder...ive gotten lazy and just been ordering of Amazon, Dymatize Iso, usually... and as you guys know...it's expensive AF
But, money is getting SUPER tight and I have a 13 year old son who is eating every thing but the paint off the walls...
All info is appreciated, fellas.
Im looking for a spot for good deals on protein powder...ive gotten lazy and just been ordering of Amazon, Dymatize Iso, usually... and as you guys know...it's expensive AF
But, money is getting SUPER tight and I have a 13 year old son who is eating every thing but the paint off the walls...
All info is appreciated, fellas.
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MrKleen73
Legend
@manifesto it is hit and miss with what is in stock but if you aren't afraid of protein close to or a little beyond it's Best By date then I would try Supplementhunt.com. I often grab stuff from there never had anything make me sick. It isn't all the best brands, but I often find what I need.
Other than that DPSNutrition normally has decent prices on AllMax, and yeah they were in on the protein spiking but cleaned up their act with 3rd party testing and all that jazz. The Humapro is a blend and it is pretty thick if you like your shakes to be thicker. I have the Peanut Butter Chocolate one now and it is pretty good.
I think the 10,000 might be an understatement. The fact I can not only do them, but load them is amazing and honestly if I had to pick a pressing movement to be able to load, Dips are it! I am just lucky that they seem to move everything into the positions I am not injured in. My labrum feels like the issue is toward the back bottom side of the humerus, and it gets elevated away from contact, and I guess the way it moves somehow keeps the collarbone stable. Also, the reallignment he seems to have been able to get with the table drop collarbone adjustment just seemed to let it fall back into a more stable position. It still gets wonky in overhead movements where my shoulders / scaps are protracted, but seems good with the dips.
Also, you are dead on with the thoughts regarding the nutritional aspect of things. It wasn't so much that it was hard, as I chose to give her that time to be a Mom and spoil me. I made sure to get my protein in, but other than that I wasn't really doing much focus on nutrition. I actually ended up just slowly backing away from a lot of the stuff she was cooking for me. I didn't make any noise about it, just didn't have any of the last batch of Cinnamon rolls, only ate one piece of the pie she made for us when she first offered and never touched it again. So I am happy I did not lean in. I need to weigh myself, but I don't think i gained much if any weight while she was here. I just didn't lose any either.
That being said, it is time to refocus this train. I was looking at the fact JackedUp should be having another transformation contest, but it was mentioned that might be in October. So, I am not going to wait to get started there. However, I am definitely planning to do something. I think it might be time for another Unwrap my abs for Christmas log or accountability thread.
With training picking up, and me feeling more and more locked in I have noticed I am just becoming more willing to look at the food as fuel, and not enjoyment. So I think it is time to strike while the iron is hot.
Training last night was good.
WU + 5 minutes Rowing Machine, 3 minutes Ski Machine - both done with high effort
HS Neutral Grip Chest Supported Row
WU = 45x10
70x15-20@2RIR
80x15ish@1-2RIR
90x12-15@1RIR +4, +2
No TRX at the gym - opted for:
Neutral Grip Cable Rows w/ Erector focus
120x10-15@2RIR
130x10-15@0RIR
140x8-10@Fail +5 +2
Single Arm Cable Triceps Ext
40x15@2RIR
40x12-15@1RIR - While I like these, I realized I needed something better for the long head.
Overhead Cable Triceps
60x10-15@1RIR
70x8-12@Fail +2
Rear Delt Fly Machine
70x15
100x12-15
120x8-12@1RIR
120x8-9@0RIR +3 +1
Arsenal Hip Thrust
135x10
225x8
270x7@1-2RIR
270x6@1-2RIR
270x6@1RIR +2 +1
Glute Ham Raise
10
10
7 +2 +5 bottom half only to a glute lockout and flex
Overall this was a great session, I was completely drenched when I left the gym. I really found my groove on the hip thrust, and was getting some crazy glute focus on them. They felt like they were getting ripped apart on the negative and that almost stinging from contracting so har at the top.
I went home without much time to take care of anything else, and made a very quick makeshift meal of 2 scoops Humapro, and 2 tortillas dipped in 4tbls of spicy hummus. It hit the spot, then I passed about an hour later and was gone for the night.
Jimbabwe
Member
Amazon prices can be hard to beat. I always found MyProtein to be one of the cheapest places to buy a good quality protein powder.
I don't use the powders much these days, so not sure that is still true, but worth checking.
I have a discount code for Hosstile, and I like their stuff, but not sure the 10% is gonna bring it down all that far if money is that tight.
Hyde
Legend
Love to hear it - awesome hypertrophy workout too! I could feel the pump almost reading the movements.
+1 to say look for deals on Supplement Hunt & DPS Nutrition. Most of my protein powder the last year probably has come from things DPS has put on great sales.
I’ve been using Animal Protein recently bought directly from the Animal website - with discount code & subscription it was extremely competitive prices, I want to say under 90 cents/25g of protein scoop. Tastes, mixes and digests very well for a isolate/concentrate blend.
+1 to say look for deals on Supplement Hunt & DPS Nutrition. Most of my protein powder the last year probably has come from things DPS has put on great sales.
I’ve been using Animal Protein recently bought directly from the Animal website - with discount code & subscription it was extremely competitive prices, I want to say under 90 cents/25g of protein scoop. Tastes, mixes and digests very well for a isolate/concentrate blend.