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.
Dustin07
Legend
2300
you have the experience and knowledge that a lot of people lack when doing this to recognize the difference, but even depleted lows are fun mile markers cause you know you'll probably have that point of depletion weekly at some level and it gives you a new low to bounce off of. You're like a freight train with momentum right now
Hyde
Legend
Try just the empty bar as a warmup for a couple sessions before your normal Floorpress work. Try to introduce the ROM with no appreciable load first, like basic rehab. Establish ROM before loading.
MrKleen73
Legend
Thanks man, all I needed was to be well enough to create consistency, and some external motivation to ge the ball rolling. No this snowball is rolling down the hill momentum growing along the way!2300
you have the experience and knowledge that a lot of people lack when doing this to recognize the difference, but even depleted lows are fun mile markers cause you know you'll probably have that point of depletion weekly at some level and it gives you a new low to bounce off of. You're like a freight train with momentum right now
Great idea, I didn't want to derail, but a couple sets with just the bar should give me a decent idea if that area of my shoulder is okay with being up against the bench during movement under load. I can bump it up a tiny bit each week to test if it is going well.
This is brilliant, I was thinking as a separate movement, but this kills 2 birds with one stone without adding time or a complete new exercise to my session.
gphagan1
Legend
Man that was a great session there….you’re cooking with fire now. Yeah, the main benefit of that contest was you set a goal and started that train to rolling down the track again….now you’ve picked up speed and you’re gonna blow by that contest like it’s a blip on the map. I think you’re really setting up for a strong finish to 2026 and carrying some great momentum to kickoff 2027.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.
MrKleen73
Legend
Yes, as long as I can avoid re-injuring anything I think going into 2027 is going to be pretty kick ass. I intend to be much leaner by my 54th birthday Feb 1st, and hopefully in that time will have progressed injury and strengthwise to really be able to start pushing toward some strength accrual goals. I mean the reason I do this isn't just vanity, although that is a good part of it. More importantly, I want to be a force to be reckoned with well into my 60's, and hopefully 70's.Man that was a great session there….you’re cooking with fire now. Yeah, the main benefit of that contest was you set a goal and started that train to rolling down the track again….now you’ve picked up speed and you’re gonna blow by that contest like it’s a blip on the map. I think you’re really setting up for a strong finish to 2026 and carrying some great momentum to kickoff 2027.
Dustin07
Legend
I love the "my goal was never to be skinny, it was to be extremely inconvenient to F with" reels and memes that have been popping up lately.
That guy ripping 560 off the ground Tuesday and I were talking aesthetics a bit and I told him 6 packs are nice, and eventually I'll get back into a legit cut of some sort, but my definition of a man has changed and strength and longevity are more important to me than being an Abercrombie model. I don't need to attract women on the beach, I need to be able to protect the one I have.
MrKleen73
Legend
I want both!
Dustin07
Legend
I mean yeah realistically, but I'm still going to say that I am exactly what I want to be when asked lol
akboom87
Well-known member
Nice drop! And great session.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.
MrKleen73
Legend
LMAO, I mean you kind of are, you make the decisions that make you who you are so unless you got there by accident... You picked it.
Thanks!
Pull Workout – November 5, 2026
BW: 210 lb
Warm Up - General Movement - 5 minutes to get bood pumping
Warm Up Circuit - TRX - ITY, Low resistance rows, Lat Pulldowns - 100x10, 10,
Close Neutral-Grip Pull-ups: BW × 1, 1, 1, 3, 5
Overhand Pull-ups: BW × 5, 4, 3
Close Neutral-Grip Pull-ups: BW × 5, 5, 5, 5, 5, 5 - Bonus! - I got 5 on all sets this time last time, last 2 sets were 4 and 3 respectively.
Chin-ups: BW × 4, 2 - Those 4 extra chin ups trashed my biceps to the point the curls got me near failure quite easily.
DB Curls: 25×12; 30×8; 30×5 ~1 RIR each set
Not too bad at all, I am up 7 reps, and increased pull up volume by 13.5%.
My right shoulder was tight when we started, and it felt a little off throughout but never did become truly problematic. However toward the end I could tell I had fatigued it severely, and I was running out of time because I had a very late start due to other responsibilities after work. So between that and the fact I didn't trust that going into the TRX-Recline rows was going to let me escape unscathed because rowing tends to be a bit harder on my shoulder / RC area. So, from that fatigued and compromised state, I decided to end it.
All in all I think ending it here was the right move. I woke up this morning no worse for the wear.
Push day considerations - I am going to remove the Rest Pause from my push days for a bit. I think while I am just pushing volume up intentionally that adding the intensifier risks pushing my shoulder too far. The fact it was still tight, and a little grumpy tells me I overdid it on push day. The fact it affected this workout tells me if I continue to push that hard I am probably going to create/aggravate an issue. So we might see a slight drop in overall volume here without the rest pauses.
Nutrition - Calories 1450
Protein 141g
Fat 89.5g
Net Carbs 13.7g
Morning Weight 208.4 - An odd jump back up in weight with no real explaination. I can only assume the big whoosh this week stressed my body, and it is trying to maintain homeostasis by holding onto some water to maintain weight. I have seen bounces off of new lows many times. So not stressing over it. I sure didn't gain any fat on 1450 calories. That should still be at least a 1000 calorie defict, if not a touch more.
Today is a rest day, so basically some walking, and I may play some VR if I get frisky. Tomorrow is supposed to be a full body sesson, but we shall see how I am feeling with my shoulder. If feeling too tight I might push it to Sunday and just continue the keto tomorrow. That or choose to split the sessions up over the weekend to allow things to clear up for upper body by doing some leg work tomorrow. I know I am not in the clear on the shoulder until I see how it feels tomorrow with how post session inflammation seems to work with me.
Either way, I am stoked, I am making progress on pullups which is one of my goals. I think I am starting to get enough volume I can think about doing less sets and more reps per set, but we will see. A lot of that is about shoulder fatigue management.
Dustin07
Legend
as I was reading all the various pull-up work my first thought was shoulder, then you explained the situation. Are you able to do kettlebell armbars at all? those have proven to be a miracle worker for me on all things shoulder.
crossed my mind right as I posted that, kinda expected you to call it out
LMAO, I mean you kind of are, you make the decisions that make you who you are so unless you got there by accident... You picked it.
crossed my mind right as I posted that, kinda expected you to call it out
LOL same, 210 this morning. I was like this adds up, made a bit of a cardio push. my legs are probably anabolic AF from all that walking and just swole/jacked. then I remembered I didn't measure my creatine yesterday and accepted a large portion in addition to the au jus I had last night. so I'm basically completely saturated with creatine and sodium at the moment lol
Dustin07
Legend
I have had a number of people tell me they don't "feel anything" when they do them, but I sorta imagine with your athletic history you'll figure it out. for me its a warming sensation in all the supportive tissue. they should always be done light weight. max 35lbs but tbh I have had great success as light as 5lbs when showing people how to do it.
I'm going to be really bummed when she moves out next week and this sandwhich supply dries up.
we shared a salmon ceasar, but I might have also got some tots. then I got home and my step daughter had surprised me with a burger dip she brought me from her work. lol. so I had that while we watched V is for Vendetta.
I'm going to be really bummed when she moves out next week and this sandwhich supply dries up.
MrKleen73
Legend
Yes, but it will make leaning up a little much easier!
MrKleen73
Legend
LMAO! Little Much is like 1 Giant, and Much Little is like 10000 ants. I thought that was clearly opaque.
gphagan1
Legend
Nice work on pull-ups….you are definitely progressing each week.LMAO, I mean you kind of are, you make the decisions that make you who you are so unless you got there by accident... You picked it.
Thanks!
Pull Workout – November 5, 2026
BW: 210 lb
Warm Up - General Movement - 5 minutes to get bood pumping
Warm Up Circuit - TRX - ITY, Low resistance rows, Lat Pulldowns - 100x10, 10,
Close Neutral-Grip Pull-ups: BW × 1, 1, 1, 3, 5
Overhand Pull-ups: BW × 5, 4, 3
Close Neutral-Grip Pull-ups: BW × 5, 5, 5, 5, 5, 5 - Bonus! - I got 5 on all sets this time last time, last 2 sets were 4 and 3 respectively.
Chin-ups: BW × 4, 2 - Those 4 extra chin ups trashed my biceps to the point the curls got me near failure quite easily.
DB Curls: 25×12; 30×8; 30×5 ~1 RIR each set
Not too bad at all, I am up 7 reps, and increased pull up volume by 13.5%.
My right shoulder was tight when we started, and it felt a little off throughout but never did become truly problematic. However toward the end I could tell I had fatigued it severely, and I was running out of time because I had a very late start due to other responsibilities after work. So between that and the fact I didn't trust that going into the TRX-Recline rows was going to let me escape unscathed because rowing tends to be a bit harder on my shoulder / RC area. So, from that fatigued and compromised state, I decided to end it.
All in all I think ending it here was the right move. I woke up this morning no worse for the wear.
Push day considerations - I am going to remove the Rest Pause from my push days for a bit. I think while I am just pushing volume up intentionally that adding the intensifier risks pushing my shoulder too far. The fact it was still tight, and a little grumpy tells me I overdid it on push day. The fact it affected this workout tells me if I continue to push that hard I am probably going to create/aggravate an issue. So we might see a slight drop in overall volume here without the rest pauses.
Nutrition - Calories 1450
Protein 141g
Fat 89.5g
Net Carbs 13.7g
Morning Weight 208.4 - An odd jump back up in weight with no real explaination. I can only assume the big whoosh this week stressed my body, and it is trying to maintain homeostasis by holding onto some water to maintain weight. I have seen bounces off of new lows many times. So not stressing over it. I sure didn't gain any fat on 1450 calories. That should still be at least a 1000 calorie defict, if not a touch more.
Today is a rest day, so basically some walking, and I may play some VR if I get frisky. Tomorrow is supposed to be a full body sesson, but we shall see how I am feeling with my shoulder. If feeling too tight I might push it to Sunday and just continue the keto tomorrow. That or choose to split the sessions up over the weekend to allow things to clear up for upper body by doing some leg work tomorrow. I know I am not in the clear on the shoulder until I see how it feels tomorrow with how post session inflammation seems to work with me.
Either way, I am stoked, I am making progress on pullups which is one of my goals. I think I am starting to get enough volume I can think about doing less sets and more reps per set, but we will see. A lot of that is about shoulder fatigue management.
MrKleen73
Legend
Thanks, that was my thought too!
Thanks you Sir!Nice work on pull-ups….you are definitely progressing each week.
Great news, I had to work through lunch but don't have anything else going, and already met my hours. So I get to head home an hour early today! WooHoo! Nothing like getting a little time back for me!!!
Also, I have accidentally fasted all day so far from getting busy. Just 3-4 cups of coffee today. LOL