KLEEN LIVING - A log about Life, Training, and Nutrition.
- Thread starter MrKleen73
- Start date
MrKleen73
Legend
This has always been a point of mine that many people miss, even if you are not peeing out ketones doesn't mean you are't burning a lot of fat, and or ketones for that matter. It's the hormonal situation you are after, and that doesn't actually require ketosis, just a deficit and low insulin levels.
I also agree staying keto ain't the way to go, after a while the ability to process carbs as fuel gets hindered as the enzyme required stops being made when there are no carbs in the diet for extended periods. Then it takes a while to start developing at the level needed.
Yeah the longer kick off period seems to be in a lot of the cyclical carb diets like The Anabolic Diet, The UD2.0, CBL, CarbNite all seem to have that ketosis priming period.
Agreed, and I have put a lot of work into getting better this year. So much physical therapy and whatnot. I have been training myself on doing tings I don't want to do because any training session I can't push myself on is one I don't really desire to do. So I just feel I have built up to this, and now it is really going to take off!!!
Dustin07
Legend
MrKleen73
Legend
Oh they are flowing through me alright! Using the restroom last night was not fun!!! A little better this morning.
Right now I only have plans for staples and one of the diet aids from BuckedUp as required, but I am considering adding in some ergonomic aids as well. I just haven't decided but considering some GW, L-Carnitine, and I still have a little clen around the house from my last prep. So I have a few things to kick up the intensity already. I also have enough oil to do a little Sport TRT if I decide to go that way as well. For right now just using this contest as that jump off point. Currently running TRT at 20mg daily often forgetting one shot a week so averaging around 120-140mg of test a week. If I bump things I might bump up to like 300mg/wk but honestly this depends on how things begin to shape up over the first couple of weeks. Since I wouldn't consider myself a picture of health right now, I want to be get in a bit better shape before I consider that. So it might be a month in, it might not be until after the challenge. The challenge is 8 weeks long so not really all that long for a cut from where I am now, but I intend to keep the cut going until I reach whatever level of leanness I decide is good enough. I am thinking somwhere between 10-15% will be lean enough, but we shall see.
Training was pretty good last night, Any time I can get 3x5 on pull ups, and add some more pulling to finish it off is a good session with my shoulder right now.
WU = 3 minutes Rowing Machine, 2 minutes recumbent bike, 10 minutes Stairmill all @ a high resistance - My knee was aching, so I had to find a comfortable way to get warmed up and add a little volume to the lower body. I left the level on 1 and kept my body at a static height, slowly pushing down with one leg at a time so each step was like a slow forced step up rather than just walking the steps. I like to use it almost like a sled in that way. HR 120-135
Lat Pull Downs - 2 warm up sets
NG Pull Ups - Warm-ups - 1, 1, 1,
NG Pull-ups - Work Sets 3, 3, 3, 3, 6
Lat Pull Downs - 130 x2 sets failure @LRP
Single Arm Chest Supported Row - 100 x2RIR, 100 x fail @LRP x 2 sets
Dead Hang from Pull-up bar - 2x fail
OH Triceps Ext - 50 x fail@LRP, 40x fail@LRP
Leaning DB Lateral Swings 20 x3 sets to LRP
If anyone is new to my logging LRP is Long Range Partials
Average step count for the last 3 days is right at 13000 steps
Nutrition yesterday =
Breakfast - 2nd half of CAVA bowl
Pre-Workout Snack - Fairlife Strawberry Shake - 42g protein
Dinner - Grilled Salmon on fresh veggies, mashed potatoes replaced with small Ceaser salad, and I added on a 2nd salmon filet to get the protien up.
I don't have access to a scale but I feel I am dropping some weight. The amount of fluids I am losing from urinating more often is kind of wild. I am drinking a lot more fluids and have been drinking Gatorade Zero to help a bit with electrolytes since the altitude up here apparently makes getting dehydrated very easy for people not used to it. I will say the dry air is having it's way with me, causing my excema to flare up which sucks.
Either way, I feel like I am slimming, my 33 inch waist pants were getting a bit snug and I put them on today and they felt like they fit better than usual, almost as if they had already been stretched out a little and not the first wear after a wash. So I assume we are getting some water weight down for sure, and of course a lil fat burn too.
Hyde
Legend
With your bf starting point where it is, if you are really eying sub-15% then I would spend the 8 weeks without increases androgens, then do something like 200 test 100 mast or whatever after the contest. Just use l-carn now, maybe GW as it plays well with carnitine and otc stuff like Y, green tea etc. Then in 8 weeks you will be leaner and better bloodwork from it, diet will be locked in, and you could benefit more from Sports TRT. Test will aromatize less then, you will need more androgen to retain muscle, density from Mast will be easier to see, higher nutrient partitioning as metabolism has been creeping down. And you know you have a good 16 weeks+ of work ahead to be chasing 10%, so that makes the second half more exciting! I’d also wait on the Clen, to keep that up your sleeve.
If you just want to do the most in 8 weeks, obviously leverage everything right now. But that is not a good way to pursue 12% bf longterm as you know better than me
Nice work on nutrition yesterday
If you just want to do the most in 8 weeks, obviously leverage everything right now. But that is not a good way to pursue 12% bf longterm as you know better than me
Nice work on nutrition yesterday
MrKleen73
Legend
Yes Sir, this is a good sign that I am being more intentional and locking in.
Thanks, me too!Yeah man, looks like a good start and plan. Excited to see your progress.
This is pretty much the exact situation I was looking at. Lean up a decent bit first, and get lipids in a better position before adding in the androgens. I don't think I have low enough bodyfat right now to worry about losing a lot of muscle mass this first 8 weeks as long as I am able to train sufficiently. I mean I don't think I drop below 800ngl. So really it comes down to keeping to my plan and adding in as much movement as possible to keep NEAT higher. Then like you said as things are getting tighter I can add them in for a good boost when it is actually needed and a more useful tool for me.With your bf starting point where it is, if you are really eying sub-15% then I would spend the 8 weeks without increases androgens, then do something like 200 test 100 mast or whatever after the contest. Just use l-carn now, maybe GW as it plays well with carnitine and otc stuff like Y, green tea etc. Then in 8 weeks you will be leaner and better bloodwork from it, diet will be locked in, and you could benefit more from Sports TRT. Test will aromatize less then, you will need more androgen to retain muscle, density from Mast will be easier to see, higher nutrient partitioning as metabolism has been creeping down. And you know you have a good 16 weeks+ of work ahead to be chasing 10%, so that makes the second half more exciting! I’d also wait on the Clen, to keep that up your sleeve.
If you just want to do the most in 8 weeks, obviously leverage everything right now. But that is not a good way to pursue 12% bf longterm as you know better than me
Nice work on nutrition yesterday
Diet is already relatively locked in, calories might be a little higher than intended but carbs are super low, and I am making an effort to keep calories down at a reasonable level. Once I get home and can cook some prepped meals I will be able to really lock things down a lot more. Either way, I will be keto adapted by this weekend if not already somewhat there from all of the intermittent fasting, I am pretty well adjusted to burning fat for energy a lot of the time.
Rockslide
Veteran member
I also reccomend holding off on the clen. I think you will get just as good results without it at this point and will be more CV strain while being on it at a heavier weight with less aerobic capacity until you get in better cardio shape.
Cortisol control, insulin sensitivity will get you most of the way !
Cortisol control, insulin sensitivity will get you most of the way !
love2liftkat
Board Sponsor
I saw the pics before I read the text and I was totally gonna call bullshit on your befores lol. bro knows what he's doing hereits smart that you remembered not to smile too. the afters will be
I'm pumped to see you getting at it, its going to breath more fire into the community !
Yeah, we know once you kick this into gear that you’re going to bring the hammer on them and unleash the beast. They won’t know what hit ‘em when you’re finished. And smart move not showing those Quadzilla thighs you have.
^^ This! Those are good starting pics! I know you’re going to kill this challenge and it will just get you rolling! You’re already zoned in too! Love it! Where are you again? Sucks it’s causing your eczema to flare!
Segansational
Well-known member
The elevation and drier air out near the mountains definitely will require monitoring hydration, physical exertion, and lotion since you mentioned eczema.
On our trip, kids needed to lotion up everyday plus chapstick, etc. To keep their skin from drying out and itching.
On our trip, kids needed to lotion up everyday plus chapstick, etc. To keep their skin from drying out and itching.
MrKleen73
Legend
Agreed, not much need for it right now, The initial weightloss should be relatively easy as long as I follow a plan.
Thanks, yeah, I am bad enough to look rough, but close enough that 10lbs will make a huge difference and anything over that will be great. I am in Denver Colorado, I will be heading home today, and I am ready for it!
Yeah, absolutely, it is a huge difference. I have problems every time I come up here. I also have issues in Dallas, it is so dry up there a lot of time, but it isn't as bad as being here for sure. My sinuses are bleading from the dryness.
No training yesterday, we worked until about 7, and then we went to have dinner. We splurged a little, the network guy wanted to thank me for helping him out. So I got a 12oz ribeye and some fresh veggies. I stuck to that since I knew it was going to be pretty high calories.
I did get in 12.485 in steps though.
@Hyde I would say I have really put these Xero Glenn's through the paces on this trip, averaging 12500-13000 steps, and I definitely really like them. There are times where I wish the bottom was a bit thicker, walking on things like cobblestone, or a raised edge on the sidewalk can be a little uncomfortable, but in general I really do like them. I also think part of it is my feet adjusting to walking that many steps and started to get a little sensitive to the pressure. Most of the walk to and from work is on cobblestone so lots of corners and stuff hitting the ball and heel of the foot. I also feel that my stride has improved from the ground feedback. I notice when I start to kind of do a peg legged walk that came from being in that boot for so damn long.
I definitely would not want to hike in nature with the Xero shoes thinner sole, or do really long distance walks, or jogging, more about the state of my feet than the shoe itself. I have definitely been considering a slightly more cushioned zero drop shoe for longer walks or jogging and the like. Save the coasts for basic workouts, and wearing around in general.
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MrKleen73
Legend
It was really good, this place has had 3 winning meals so far this week. If your ever in Denver and at Union Station the place is called The Thirsty Lion. While the steak was not super thick they cooked it very well, some nice char, and still a nice medium rare cook. No complaints other than the fact I might have pushed calories a bit higher than I wanted for the day, but I am sure it helped with recovering from the training. Pushing myself into the LRP is working very well right now to get me the required stimulation, with the controlled contractions and focus on perfect form being the safety guards.
Hyde
Legend
Yeah I have 4 different pairs of Xero shoes and wear them for different things/demands.
The X1 Mids I just got are very supportive, both underfoot and at the ankle, so I used those for Disneyland where we did 18,000 steps/day. If I am walking my neighborhood, I usually wear my Wynns, and they have very little thickness or support at all. My Prios have no ankle support but the sole is thicker/more rubbery, and that’s what I often wear to/from the gym, or pull in during the off-season. I have a discontinued trial shoe I wear for all hiking, wet/muddy stuff, and been benching in the previous 6 months at least before I just got the X1s. They were my go-to for comps and expos for the ankle support all day standing/walking. I also just wear flip flops a lot for errands in the summer.
I probably should get better flops that are more thoughtfully designed. There was a guy at America’s Strongest Master and the PSL Masters Championship that wore flip flops for a 780lb yoke carry. They were Rainbow brand, which costs $80, but seem worth it after seeing them hold up fine to that.
The X1 Mids I just got are very supportive, both underfoot and at the ankle, so I used those for Disneyland where we did 18,000 steps/day. If I am walking my neighborhood, I usually wear my Wynns, and they have very little thickness or support at all. My Prios have no ankle support but the sole is thicker/more rubbery, and that’s what I often wear to/from the gym, or pull in during the off-season. I have a discontinued trial shoe I wear for all hiking, wet/muddy stuff, and been benching in the previous 6 months at least before I just got the X1s. They were my go-to for comps and expos for the ankle support all day standing/walking. I also just wear flip flops a lot for errands in the summer.
I probably should get better flops that are more thoughtfully designed. There was a guy at America’s Strongest Master and the PSL Masters Championship that wore flip flops for a 780lb yoke carry. They were Rainbow brand, which costs $80, but seem worth it after seeing them hold up fine to that.
gphagan1
Legend
A 780 lbs yoke carry in flip flops sounds wild…that brand needs to put that in their ads.
love2liftkat
Board Sponsor
No joke!! That’s crazy!!!
Glad you’re getting to come home today Chris! Need some humidity! Haha My body doesn’t know how to handle dry air either! The steak sounds perfect! Worth the extra calories and you kept it low carb! I agree about the 10lbs! Will make a big difference! I’m sure just in the first 2 weeks you’ll see some good changes dropping water weight!
MrKleen73
Legend
Yeah, I definitely need a couple more options. Crazy to think someone did a 780 yoke carry in flops!!!
I got on the scale this morning and I am down to 213 after depleting the glycogen and the associated waterloss. nSo down 7lbs so far but hoping at least 1lb of that is actually fatloss. I knew ths drop would happen fast since I was depleting, so now the weight loss will start to be more measureable.
AMEN!!! So happy to be back home, and my skin should be much happier within a day or two.
I got on the scale this morning and I am down to 213 after depleting the glycogen and the associated waterloss. nSo down 7lbs so far but hoping at least 1lb of that is actually fatloss. I knew ths drop would happen fast since I was depleting, so now the weight loss will start to be more measureable.
love2liftkat
Board Sponsor
MrKleen73
Legend
Thanks Kat! At a minimum it is a good sign of how much muscle I have that I was holding that much water. I am fasting a little while this morning just because, then I am going to have a decent meal around 10-11 and then go train a little after that.Heck yeah!! Great work!! Your body responds so well!
MrKleen73
Legend
I had a pretty good weekend, stayed very active, and kept the diet tight. We had a lot of social obligations, so I didn't get to train Saturday or Sunday. Family events dominated the weekend but it was great so I am not complaining. Shortly after I said I was going to the gym Saturday my wife came in to remind me we needed to leave for my nieces party so we could help with the set up and I got to hang out at the pit and have some Dude time.
I touched down into 209.x over the weekend, but was 211.2 this morning. So right now I am down 8lbs and a little change down from the start. As mentioned I kept the diet tight as far as carbs, but I ate different versions of bbq both days. Over the weekend I had pulled pork, beef fajita meat, bbq chicken, steak, and shrimp. So obviously a HORRIBLE weekend! LMAO I definitely got my sodium in.
I was able to get some shopping done yesterday, but have to do some prep tonight since most of the day was at my other nieces birthday. I got a good amount of 93/7 beef, and about 7lbs of chicken breasts, 6 of the big 3.5 serving cans of tuna providing 70g protein, celery, veggies, cottage cheese, and some greek yogurt.
I think I am going to make a basic ground beef and veggies situation, or maybe just do several 6oz patties. I don't know which yet, the ground with veggies would probably keep things moister throughout the week. Toss some onions and peppers in there or something.
If I can get away for lunch I am going to do real cardio in the gym. Perhaps even a spin class although I have a feeling that will kick my ass!!! I am a little worried about getting a calf cramp if i go that way. I might want to break in a little lighter first.
I touched down into 209.x over the weekend, but was 211.2 this morning. So right now I am down 8lbs and a little change down from the start. As mentioned I kept the diet tight as far as carbs, but I ate different versions of bbq both days. Over the weekend I had pulled pork, beef fajita meat, bbq chicken, steak, and shrimp. So obviously a HORRIBLE weekend! LMAO I definitely got my sodium in.
I was able to get some shopping done yesterday, but have to do some prep tonight since most of the day was at my other nieces birthday. I got a good amount of 93/7 beef, and about 7lbs of chicken breasts, 6 of the big 3.5 serving cans of tuna providing 70g protein, celery, veggies, cottage cheese, and some greek yogurt.
I think I am going to make a basic ground beef and veggies situation, or maybe just do several 6oz patties. I don't know which yet, the ground with veggies would probably keep things moister throughout the week. Toss some onions and peppers in there or something.
If I can get away for lunch I am going to do real cardio in the gym. Perhaps even a spin class although I have a feeling that will kick my ass!!! I am a little worried about getting a calf cramp if i go that way. I might want to break in a little lighter first.
Dustin07
Legend
that almost sounds like a great form of misery, almost... definitely better in a group setting than trying to do it on your own though lol
Hyde
Legend
I had a pretty good weekend, stayed very active, and kept the diet tight. We had a lot of social obligations, so I didn't get to train Saturday or Sunday. Family events dominated the weekend but it was great so I am not complaining. Shortly after I said I was going to the gym Saturday my wife came in to remind me we needed to leave for my nieces party so we could help with the set up and I got to hang out at the pit and have some Dude time.
I touched down into 209.x over the weekend, but was 211.2 this morning. So right now I am down 8lbs and a little change down from the start. As mentioned I kept the diet tight as far as carbs, but I ate different versions of bbq both days. Over the weekend I had pulled pork, beef fajita meat, bbq chicken, steak, and shrimp. So obviously a HORRIBLE weekend! LMAO I definitely got my sodium in.
I was able to get some shopping done yesterday, but have to do some prep tonight since most of the day was at my other nieces birthday. I got a good amount of 93/7 beef, and about 7lbs of chicken breasts, 6 of the big 3.5 serving cans of tuna providing 70g protein, celery, veggies, cottage cheese, and some greek yogurt.
I think I am going to make a basic ground beef and veggies situation, or maybe just do several 6oz patties. I don't know which yet, the ground with veggies would probably keep things moister throughout the week. Toss some onions and peppers in there or something.
If I can get away for lunch I am going to do real cardio in the gym. Perhaps even a spin class although I have a feeling that will kick my ass!!! I am a little worried about getting a calf cramp if i go that way. I might want to break in a little lighter first.
When the carbs are low, don’t be scared of that sodium! Just transient water weight, but it really can help keep energy and output up by ensuring full hydration.
I definitely would be less likely to slack or quit in front of a bunch of moms vs by myself!
MrKleen73
Legend
I looked on the calendar to try to schedule but it looks like they changed the site to log into. So now I am not sure how to schedule for it or even see when the class is. I will have to ask when I go over there what the new site is.
Yeah, I am trying to make sure I keep electrolytes up to avoid dehydration. I have felt a few little warnings once or twice I might cramp so I increased both water and electrolytes. I got some Crystal light peach / mango green tea, and grape sugarfree drinks to help me get more fluid in.
Yeah, they have one later in the week so I can figure it out for that one I bet. It would definitely be more likely not to quit around others for sure. Last time I did it, it was pretty miserable.
Dustin07
Legend
all those years of being in the back of the class room finally gonna pay off
MrKleen73
Legend
Well, I found the link to get to the schedule but too late for todays spin class and the 2nd one got moved to after I am gone for the day. So Monday's are the only time I can do the spinning class. I did sign up for tomorrows Yoga, and Wednesdays Core class which focuses on planks, antirotation, glutes and the like, not just a bunch of crunches. So that should help with not only bringing my waist in some, but getting my glutes working well. If I can, I will try to do the 2nd Yoga this week.
Anderson_09
Member
Impressive progress especially after everything you’ve overcome!
MrKleen73
Legend
Thanks Man, I know the log is long so a quick synopsis. I did manage to compete even with all the injuries, but after my bodybuilding comp some problems with my neck and spine basically took me out for a long while. I have been fighting to recover between a wild couple of years traveling for work and projects, but finally was able to get into some physical therapy for my issues since the beginning of the year. I have made a lot of improvements but everything is still touch and go on how much I can do without my injuries being a major issue. I am just now getting motivated enough to buckle back down on my diet and get everything going in the right direction even though training is far from full tilt, it is as full tilt as I can do.
I started a transfromation contest a week ago and have already dropped 10lbs, mostly water weight I am sure, but I would think close to 2lbs of fat with how stout the deficit has been. If so this has me right on target for 2lbs a week of course not counting the initial water and glycogen drop.
I had my PT last night and talked to my Chiro about my MRI, unfortunately the anchor in my shoulder created a dark spot so again a few suspected things can not be seen in it due to the dark circle from the staple.
I need to run this through some research to figure out how to approach, and possibly go to an ortho, that big cyst where my subscapularis tendon and muscle junction is WILD at 3.4 x 1.6 x 3.0 centimeters!!! I assume this is where the actual tear in my subscap tendon is. Seems like other than that a lot of tendinopathy of the RC tendons, subluxation of the Humerus. One thing that corrected itself was the partially subluxed biceps tendon, but now my arm is subluxed so maybe that movement made it slip back into that groove. Eithery way I am not complaining.
So no tears of the AC which is good news, still not sure why my dang clavicle floats around when I do overhead work. I guess loose is enough for play, even without a tear.
One thing I did notice is that this week even though I pushed last week my shoulder is feeling noticeably better. I am not going to jump to conclusions here, but I supspect this might be from the keto, and lowering inflammatoin levels not having all the carbs and sugars. Even my chiro said the muscle was a lot more relaxed and pliable. So, I might be getting a 1-2 punch benefit here. Fatloss and lowering inflammation noticeably.
As long as work plays along I will be doing my yoga class today at lunch, then doing some weight and energy system training when I get home.
I kept diet on point yesterday fasting most of the day and finishing the day up with 133g protein, 54g fats and 23g carbs for 1110 calories.
gphagan1
Legend
Man, glad there are no tears in your AC and your shoulder is feeling better. That makes sense that your diet has helped inflammation. That is a big ganglion cyst…they are usually caused from long term wear and tear or a tear, and where yours is no wonder you were having front shoulder pain and probably felt it in your upper bicep and pec as well. I’ve had two ganglion cyst on two different fingers at the joints removed, that were probably caused from broken fingers over the years. But my Ortho did a great job and I was in and out of outpatient surgery in only a few hours. It probably is a good idea for you to find you a good Ortho. But man glad you’ve been feeling better and have been able to keep on going.
MrKleen73
Legend
In this situation I think it is long term wear and tear on a tear that caused it. LOL I have both reasons!Man, glad there are no tears in your AC and your shoulder is feeling better. That makes sense that your diet has helped inflammation. That is a big ganglion cyst…they are usually caused from long term wear and tear or a tear, and where yours is no wonder you were having front shoulder pain and probably felt it in your upper bicep and pec as well. I’ve had two ganglion cyst on two different fingers at the joints removed, that were probably caused from broken fingers over the years. But my Ortho did a great job and I was in and out of outpatient surgery in only a few hours. It probably is a good idea for you to find you a good Ortho. But man glad you’ve been feeling better and have been able to keep on going.
Rockslide
Veteran member
I suspect that is all non op. Ortho is still a good idea but if I were you go I would go to a dedicated shoulder guy who treats athletes. Like someone the astros or Texans use. Make sure they know you are a competitive bodybuilder and that it’s important to you. Anyone else is probably going to either say “just do pt” or maybe worse just offer to stick a scope in it and clean it up which rarely actually helps unless they have a dedicated plan going in on what they are going to fix
MrKleen73
Legend
The guy who did my last surgery a few years ago was a really good Sports Medicine Ortho who specialized in shoulders at Methodist here in Houston. He got me all squared away, and made sure to attach my biceps tendon aesthetically for bodybuilding, and made it good for strength so I could still lift heavy without having to worry about it. That was my left side and it is still doing good! Of course he had to follow what hoops the insurance company made him follow. I kind of doubt that will be enough to get anything repaired via surgery without a lot more pain / damage.
Another good keto day in the books, about 6oz 93/7 g ground beef w/ veggies scambled in 2 eggs and an egg white for breakfast, 8oz ground beef / veggies at lunch, and about 14oz grilled chicken breast with a marinade on it. One of those preseasoned meat packs. I had a serving of pistachios with it as well for a littl healthy fats. Oh the eggs have 10-15g of olive oil in them. Pretty low calories, and almost no carbs for the day.
Energy Work - 1 hour walk at lunch up the ramps in the parking garage.
Push Day - Swiss Bar Press Focus
Swiss Bar Floor Press - 7 sets of 135@2RIR 5-12 reps - last set 1RIR
Close Grip Swiss Bar Floor Press 135x3 + 4 sets of 95@0-2RIR - I almost got burried under the first set of 135 true 0RIR, same for the last set at 95, and the one before was between a 1
Leaning Medial Delt Swings - 10x2RIR x 2 sets - High intensity warm up
EZ Bar Upright Rows - 45x1-2RIR x 3 sets into LRP - Holy Crap, I haven't really worked anything that pumped my traps up in so long it felt wild to feel them alll of the sudden pull my shoulders up and back. My traps still pop like crazy as soon as they get any stimulation. Good stuff!
I was really not feeling this workout yesterday. I got under the bar and was just feeling so low on energy and not motivated. I did my warm up, and my first set of 135 felt way harder than it should have. The weak voice in my mind said maybe today just isn't in the cards, and then the competitive part of me thought I bet the other guys are training through no energy and shoulder discomfort. Get your shlt together Sir! So I just kept telling myself one more set until I knew I had plenty of volume under my belt.
I have to say for a ridiculously simple session I fried everything I wanted to. I use a lot of "pec intention" on the swiss bar press specifically. Basically allowing elbows to flair and focusing on pushing the bars together as I press. So chest was toasted from that, then the shoulders are simply going to get worked in those angles, and everything being kind of close grip. The VGrip or close grip finished pecs, front delts and triceps off deliciously! I didn't have an upper body push muscle that hadn't been close to failure multiple times in this session and I really liked it. I think I may repeat these exercises for a bit on horizontal push days.
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Dustin07
Legend
Dustin07
Legend
for cutting/dieting this food looks pretty dang good!
man I'm a big believer this is what it takes. there are definitely more sessions that you have to push through than there are sessions that pull you in, but they all add up to those great days.