KLEEN LIVING - A log about Life, Training, and Nutrition.
- Thread starter MrKleen73
- Start date
MrKleen73
Legend
You ever break 100?
Had a heck of a lower body session yesterday, expecting some soreness to start creeping in soon.
Lower Body Workout
November 4, 2026
Start: 4:41 PM | End: 5:30 PM
Duration: ~49 minutes - This did not capture the 5 minute @20MPH on the Airdyne Bike, no arms.
Arsenal Leg Extension
Warm-up 1: 40 lb
Warm-up 2: 60 lb - Warm up had to be slow reps at first, get the knee even willing, and ended up almost a work set on this last warm up.
Set 1: 80 × 6 (2 RIR)
Set 2: 80 × 6 (1 RIR)
Set 3: 80 × 5¾ (0 RIR)
Notes: Final set reached failure approximately ¾ through the sixth rep. This thing is so heavy, I don't know what the ratios are for the pulleys, but they only put 150 on the stack so I am pretty sure it is a 1:1, and maybe others are at a 2:1 typically. Either way, I don't know that I could do the whole stack right now, especially for reps. It is that heavy.
Seated Leg Curl
Warm-up 1: 40 × 10
Warm-up 2: 70 × 8
Set 1: 90 × 10 (2–3 RIR)
Set 2: 90 × 8 (1–2 RIR)
Set 3: 90 × 7 (0 RIR) - I would say I actually hit failure here, but I was so close to the completing the final rep I counted it.
Leg Press
Warm-up 1: 310 × 15
Warm-up 2: 400 × 10
Set 1: 490 × 15 (RIR uncertain)
Set 2: 490 × 15 (2 RIR)
Set 3: 490 x 3 - Stopped due to knee pain starting. Not major, but enough that I knew if i wanted to push legs again this weekend I needed to stop here.
Notes: Knee discomfort decreased to pain free during the warm up, right up until the final set was aborted.
Arsenal Hip Thrust
Set 1: 90 × 10 (2–3 RIR)
Set 2: 135 × 8 (3 RIR)
Set 3: 180 × 6 (2 RIR)
Set 4: 180 × 6 (0–1 RIR) - I had to fight to complete the last rep, I may have been able to get one more if I paused for a few seconds, but not adding rest pauses just yet.
45° Hyperextension Plank (Isometric)
Set 1: 44 seconds
Set 2: 32 seconds - I have been watching this guy who talks about some of Poliquin's old back and hip stuff and found one of his big things for correcting the back was doing these and building up to where you can hold for 2 minutes. I can do over a minute fresh, but after this session not even close. It definitely feels like it is forcing things to work. The key is to elongate the spine while in the hold, no real arching or anything to make it easier.
Daily Nutrition Totals
Calories: ~1,280 kcal
Protein: ~145 g
Total Carbs: ~67 g
Net Carbs: ~24–27 g
Fat: ~57 g
Now for the most fun entry of the day....
Morning Weight 204.6!!! Hell yeah, not only a new low, but a 2lb new low from last weeks lowest.
I have to stay out of my head right now because I am not looking as good as I would hope at this weight, but also this isn't my actual weight. This is my depleted weight. I expect to look much better when I am this weight with normal glycogen levels. I am not goin to assume supraphysiological levels weight here, but on average I would get my normal glycogen weight is probably 4-5lbs above my depleted weight. So, I am right about where I think I should be considering that.
I am also a short compact man, so a little fat loss means a lot once I get closer to where I need to be. So I still think my assessment that I will probably hit my goal around or before 190 still feels pretty realistic, but of course, we shall see. Once you get to a certain level of fatness it becomes hard to guess how far you have to go, and we often underestimate it. So, if it is lower, it is lower, we might add something in then, but that would be after this contest for sure.
Speaking of the contest, I am honestly no longer being motivated by the contest. I am enetring in my progress, but I have zero care about the outcome of it. I still need to buy my Bucked Up product to account for that requirement. However, I honestly don't really care about it at all. I am in go mode, and doing this for me, not that external source of motivation. I needed it to kick me into gear, but now I am driven.
Segansational
Well-known member
Unsure when your contest ends, but I keep seeing the early BF sign up ads from them. So might be able to sneak in with a 50% off deal on whatever product you need to satisfy entry reqs.
MrKleen73
Legend
Yeah, that is one of the things I am a little confused about and need to reach out to someone in there to see. It says we have to buy from them, or one of there trusted retailers, of course I have no idea who their trusted retailers are, but if DPS is one they are always running specials. I will post the question up in the group today and hopefully get an answer tomorrow. They are kind of snowflakish in the group. You post a new message and they have to approve it before it even gets posted. I guess they can't trust people to be civil and follow rules. Either way, it makes me not want to have anything to do with the group because it takes hours, or overnight for a post to go up sometimes and then I just kind of forget to go back to it.
MrKleen73
Legend
I am considering trying full ROM Swiss Bar Press soon just to see if I have unlocked that capability. I am just making good progress on the floor press right now and am a bit worried I might mess that up if things don't work out for me on the full ROM. I will have to test it out at some point though, so I want to string another couple weeks together of relatively pain free floor pressing before I do.