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
Dustin07
Legend
my lifting belt is telling me I need to have that accident.
Segansational
Well-known member
I don't understand this. I have probably missed a meal only the number of times I can count on one hand. It's like clockwork, it's 12-12:30 it's lunch time, if 3-4 PM, afternoon snack.
But that's probably also why I've never really gotten lean!
MrKleen73
Legend
Haha, it is such a mental fight eh? Be bigger, lift more weight, VS this pudge is starting to bother me... UGH!!! MIne is more do I want to lose or stagnate muscle growth now, or like how my physique looks. It got bad enough that the physique finally won!
Honestly, this is more about circadian rhythms, and flexible metabolism. Mine are changed due to fasting, so I often don't get hungry until at least 2I don't understand this. I have probably missed a meal only the number of times I can count on one hand. It's like clockwork, it's 12-12:30 it's lunch time, if 3-4 PM, afternoon snack.
But that's probably also why I've never really gotten lean!
M. You would indeed get there if you want through the initial restructucting for a week or two then the body just learns to stop sending ghrelin early and start sending it around your new normal feeding time. The body just adapts to things to be more efficient in the environment you give it.Speaking of unintentional fasting... My car broke down on the way home yesterday, and I waited for the tow truck driver for 3.5 hours because it was in a bad part of town I couldn't just leave the keys hidden somewhere for the driver. Looked and sounds like an axle issue so one of the new Axles may have been defective or someone didn't do something right during installation. I am getting it towed back to the mechanic who did the work as he has the lifetime warranty on the parts. Plus he's a friend and won't charge me labor if he finds that it was installed wrong. Either way, I ended up only having dinner and decided to treat myself a little since the rest of the evening sucked.
Dinner - Outback Steakhouse - 16oz prime rib with asparagus, and green beans. I was shocked that the piece I got came with almost no visible fat. No fat cap, just a few runners separating the muscles which I didn't eat because they are that chewy fat. So I got more protein and less fat than I expected when I ordered it. I half assumed a few oz was going to be fat. It was pretty much all meat.
Chat GTP seems to think it would likely be around 110-120g protein, and 60-80g fat, with the butter or oils in the veggies I would just round that up to 90-100 on fats.
Morning Weight: 204 waist - 37 5/8 - new lows on both! I am pretty sure last week was 206.8 so that is a big drop being already established in the diet. I am sure cutting out the extra 200 carbs the following day helped a little.
Breakfast today: Cream Of Rice - 90g, Frozen Blueberries - 130g, 2 scoops whey isolate
I am going to be training in my garage today since waiting for the tow truck driver, and then going to rent a car at 2:00 for my work trip this week. I will be in Austin through Wednesday now, my boss told me I could come home a day earlier to take care of things since the car issue was sprung on me. While I am not sure I need it, I get to home to my wife sooner, that is a win to me!
Also great news, my daughter gets to pick up her car when she gets off work today. WooHoo! Has been a little bit but for free work outside an unexpected tip it is plenty fast! Just in time since my car broke down I can drive the wifes, and she can take the wife to the bus stop in the mornings and I can pick her up. My wife prefers, hates driving in traffic. So, the bus so it works just fine.
MrKleen73
Legend
Thanks, yeah, it is a challenge for sure but
Yeah, it is frustrating to say the least but not much you can do. Something must have been defective or installed wrong for it to have popped out after what 5-6 months.Yeah, hate to hear you may have axle issues again, but glad you got a good friend that’s your mechanic to take care of it. Sounds like you gave yourself a good treat with that prime rib. And that’s great you’re daughter is getting her car back.
Congrats on the new lows.
My weekend was pretty horrendous overall. After the chaos Friday, I had a bunch of nonsense going on Saturday at home. Then I get woke up at 7AM Sunday to a call from my sister that my Mom was in the ICU. She fell last week and broke her arm. The hospital did not realize that she was hemorrhaging when she was released. So she stayed with my sister for almost a week, and my sister took her home from her house Saturday. When they called her that evening she did not answer, so they drove back over, and found Mom on the couch looking prett rough and tired. They were going to get her into bed so she could rest and when she tried to help her stand up she collapsed in convulsions, So the called an ambulance and got her to the ER. She basically had almost bled out over the week and if Angela hadn't gone over there she wouldn't be with us today. So I almost had to cancel my trip, but they gave her an infusion, and then some medicine to increase clotting factors since she was on blood thinners. So they got the bleed to stop, and said she could go home later this week. So now we are all trying to figure out how we are going to arrange care for her and if we are going to move her out closer to one of the kids who can help with he care more. They did find out she was probably falling more often due to a mix of some meds that when combined can make people dizzy. So that would explain the falls even tough she was still a pretty active and strong lady. So that was a very rough morning especially while waiting for news that took hours to come after the initial freakout.
Add to this, part of Saturdays festivities, I used my companies travel to rent the car, and set up to pick up a car at 2:00PM from Enterprise,I go, and guess what? It was closed, and not an enterprise near me that was open... So I had to deal with trying to cancel that, and then fighting with renting from the airport that there is no way to drive up to the rental place. You have to be dropped off outside a fence line and walk though the out gate of the rental place across a football sized field and finally into the rental space typically only people who flew in rent from them. So it was a mess. Only cool thing is I was upgraded from an intermediate car to a 2026 Toyoto Tacoma TRD. It has a 280HP turbo 4 cylinder in it so not a sloppy slouch of a car I was expecting to be stuck in. She gave me the choice between that and a small economy car which was nice instead of just being stuck in the economy car. I got to feel like a man driving up instead of flooring a dud trying to merge and getting left behind. It was an unexpected but pleasant surprise.
MrKleen73
Legend
All of that being said, I stuck with my diet well, and got some decent full body training in Saturday that I will update later. Sunday morning weight was only 207.8 so not much damage from the carb up.
I am in Austin now traveling, not counting macros but making decisions that are in line with my diet and goals.
I am in Austin now traveling, not counting macros but making decisions that are in line with my diet and goals.
Segansational
Well-known member
So sorry to hear this Kleen. Hope she gets the help she needs.
MrKleen73
Legend
Oh man that’s horrible what your poor Mom has been through. I know that has to be rough on you and your sister, but thankfully your sister went back to check on her and got her help.
Thanks Gentlemen, Right now things are looking up, and we are all keeping a positive attitude and practicing gratitude that she is still around when things could have easily gone another way. She will likey end up moving up near my older sister who is retired and would be able to provide more availability to her tan the rest of us who are still working. however, we are also giving her a choice to figure it out. My wife already said she was welcome of course, so she has a place with us if needed. We just need to see what will work out best for her and her situation. We are only looking toward the positive here. The bad things happen regardless of outlook, so you just try to have a plan, and not worry outside of that. It doesn't help, and it doesn't affect the outcome. So, not going to waste energy on worrying.
MrKleen73
Legend
Here is my session from the weekend, and yesterdays session.
November 7, 2026 | Full-Body Pump - 10:10–11:46 PM | 96 minutes
Carb-loading pump session. Four supersets, generally targeting 15 reps and approximately 2 RIR.
General Warm-up: Airdyne Bike - 5 minutes, over 20 mph
Superset 1: Back / Chest
Single-Arm Cable Row - WU: 40×6/arm | 40×15 | 40×15 | 40×15
DB Bench Press - WU: 30×10 | 45×15 | 45×15 | 45×15
Notes: Approximately 2 RIR, with increasing difficulty across sets.
Superset 2: Chest / Shoulders
Chest Fly Machine - 100×15 | 120×15 | 120×15 (~2 RIR)
Standing Lateral Raise Machine - 30×20 | 40×15 | 40×15
Superset 3: Biceps / Triceps
Cable EZ-Bar Curl - 30×15 | 50×15 | 50×15 (~2 RIR)
Cross-Cable Triceps Extension - 30×15 | 50×10 | 40×12 (0 RIR)
Notes: 50 lb was too heavy. Cross-cable extensions also strongly recruited rear delts, which sometimes became the limiting factor.
Superset 4: Hamstrings / Quadriceps
Seated Leg Curl - 60×15 | 65×13 (~2 RIR)
Leg Extension - 40×15 (~3 RIR) | 40×15 (~1–1.5 RIR) | 40×12 + failed ½ rep
Notes: Finished with substantial muscular fatigue and a strong pump.
Good session, kept everything in a nice pump focused RIR goal, hit some failure here and there, overall great session!
===================================================================
November 9, 2026 | Hotel Gym Push / Abs - ~5:29–6:23 PM | ~54 minutes
General Warm-up - Matrix Rowing Machine - 1,154 meters | 6:33
Side-Lying DB External Rotations
5×15 | 5×10 - Reps decreased due to fatigue.
Cybex VR1 Multipress (Lowest Setting - Chest Press)
WU: 40×20 | 115×15 | 160×4 (load test)
140×14 (2 RIR) | 140×9 (2–3 RIR) | 140×7 (2 RIR)
Bodyweight Dips - BW×10 (1–2 RIR) | BW×8 (depth-related stop)
Notes: On the second dip set, unintentionally descended into excessive elbow flexion and lost the mechanical advantage needed to press out of the bottom position. Unclear whether this represented true muscular failure or a positional limitation. Estimated 1–2 additional reps may have been available with controlled depth. Discontinued pressing proactively to avoid unnecessary joint stress.
Triceps - Cable Rope Overhead Extension 35×15 | 35×15
DB Overhead Extension - 40×12
Wide-Grip EZ-Bar Cable Extension
35×15 | 45×12 + 1 failed ¾ partial | 45×6 + 2 partials
Notes: Second heavy set reached failure on attempted rep 13. Third set included two partials after six complete reps.
Abdominals - Captain’s Chair / Vertical Leg Raise Station
Straight-leg ×15 | Straight-leg ×11 | Bent-knee ×12 | Knee raises ×15–20
Notes: First two sets emphasized maximum hip curling and posterior pelvic rotation for abdominal contraction. Progressively shortened lever length as fatigue accumulated. Final knee raises emphasized hip flexors while maintaining abdominal tension.
Nice session overall, still had a pretty good pump and put in some hard work.
I am going to skip training this evening and go see my coworker and good friend who I am up here covering for while they recover from surgery. I told my boss I was going to visit her, and asked if I could take her out for dinner to get her out of the house. She had spinal surgery about 5 weeks ago and is still recovering. So he told me to take her somewhere nice to let her know we miss her. So I am going to prioritize friendship here, and go enjoy a good meal with her. I am still going to keep to my low carb action, but can't promise I will be in a deficit today. Probably a ribeye kind of evening...
I love that my wife is secure enough in our relationship that she doesn't trip over stuff like this. She knows Karissa is my buddy. It also helps that she knows she is has zero interest in dating men. LMAO.
Oh yeah speaking of steaks last nights dinner was a Prime Wagyu Flat Iron steak with chimichurri, and some charred Brussel sprouts. The steak was so tender I could cut it with a butter knife, like literally, I cut it with a butterknife. Surprising for a steak under $50, my guess was 8oz on serving size.
November 7, 2026 | Full-Body Pump - 10:10–11:46 PM | 96 minutes
Carb-loading pump session. Four supersets, generally targeting 15 reps and approximately 2 RIR.
General Warm-up: Airdyne Bike - 5 minutes, over 20 mph
Superset 1: Back / Chest
Single-Arm Cable Row - WU: 40×6/arm | 40×15 | 40×15 | 40×15
DB Bench Press - WU: 30×10 | 45×15 | 45×15 | 45×15
Notes: Approximately 2 RIR, with increasing difficulty across sets.
Superset 2: Chest / Shoulders
Chest Fly Machine - 100×15 | 120×15 | 120×15 (~2 RIR)
Standing Lateral Raise Machine - 30×20 | 40×15 | 40×15
Superset 3: Biceps / Triceps
Cable EZ-Bar Curl - 30×15 | 50×15 | 50×15 (~2 RIR)
Cross-Cable Triceps Extension - 30×15 | 50×10 | 40×12 (0 RIR)
Notes: 50 lb was too heavy. Cross-cable extensions also strongly recruited rear delts, which sometimes became the limiting factor.
Superset 4: Hamstrings / Quadriceps
Seated Leg Curl - 60×15 | 65×13 (~2 RIR)
Leg Extension - 40×15 (~3 RIR) | 40×15 (~1–1.5 RIR) | 40×12 + failed ½ rep
Notes: Finished with substantial muscular fatigue and a strong pump.
Good session, kept everything in a nice pump focused RIR goal, hit some failure here and there, overall great session!
===================================================================
November 9, 2026 | Hotel Gym Push / Abs - ~5:29–6:23 PM | ~54 minutes
General Warm-up - Matrix Rowing Machine - 1,154 meters | 6:33
Side-Lying DB External Rotations
5×15 | 5×10 - Reps decreased due to fatigue.
Cybex VR1 Multipress (Lowest Setting - Chest Press)
WU: 40×20 | 115×15 | 160×4 (load test)
140×14 (2 RIR) | 140×9 (2–3 RIR) | 140×7 (2 RIR)
Bodyweight Dips - BW×10 (1–2 RIR) | BW×8 (depth-related stop)
Notes: On the second dip set, unintentionally descended into excessive elbow flexion and lost the mechanical advantage needed to press out of the bottom position. Unclear whether this represented true muscular failure or a positional limitation. Estimated 1–2 additional reps may have been available with controlled depth. Discontinued pressing proactively to avoid unnecessary joint stress.
Triceps - Cable Rope Overhead Extension 35×15 | 35×15
DB Overhead Extension - 40×12
Wide-Grip EZ-Bar Cable Extension
35×15 | 45×12 + 1 failed ¾ partial | 45×6 + 2 partials
Notes: Second heavy set reached failure on attempted rep 13. Third set included two partials after six complete reps.
Abdominals - Captain’s Chair / Vertical Leg Raise Station
Straight-leg ×15 | Straight-leg ×11 | Bent-knee ×12 | Knee raises ×15–20
Notes: First two sets emphasized maximum hip curling and posterior pelvic rotation for abdominal contraction. Progressively shortened lever length as fatigue accumulated. Final knee raises emphasized hip flexors while maintaining abdominal tension.
Nice session overall, still had a pretty good pump and put in some hard work.
I am going to skip training this evening and go see my coworker and good friend who I am up here covering for while they recover from surgery. I told my boss I was going to visit her, and asked if I could take her out for dinner to get her out of the house. She had spinal surgery about 5 weeks ago and is still recovering. So he told me to take her somewhere nice to let her know we miss her. So I am going to prioritize friendship here, and go enjoy a good meal with her. I am still going to keep to my low carb action, but can't promise I will be in a deficit today. Probably a ribeye kind of evening...
I love that my wife is secure enough in our relationship that she doesn't trip over stuff like this. She knows Karissa is my buddy. It also helps that she knows she is has zero interest in dating men. LMAO.
Oh yeah speaking of steaks last nights dinner was a Prime Wagyu Flat Iron steak with chimichurri, and some charred Brussel sprouts. The steak was so tender I could cut it with a butter knife, like literally, I cut it with a butterknife. Surprising for a steak under $50, my guess was 8oz on serving size.
MrKleen73
Legend
Thanks Brother, me too!Man glad to hear your sister went to check on her and got into quick action to get help. Wising all the best man
gphagan1
Legend
That’s a couple of great sessions, getting in some good volume. I like those supersets you did, I could feel the burn and pump just reading.
That is really cool you’re taking your coworker out. I’m sure that will help her to feel better and feel appreciated. And very cool your wife is secure enough to understand and approve of it.
Man, now you’re talking….Wagyu Steak and Brussels sprouts had my mouth watering.
Dustin07
Legend
oh man so sorry to hear about your mom. Remind me how old she is now? my daughters grand parents are literally moving this week into their new place for the first time in many decades to be closer to their daughter in a much smaller/simpler home so that side of our family is going through something similar. a couple strokes and some near catastrophe events lead to that very quickly in 2026.
never doubt a womans intuition-
this part cracked me up. my wife are both pretty opposed to each other having close opposite sex friends but I used to lift with this very butchy lesbian who we both loved. she tried to be as butchy as she could, but she was just cute as a button to be honest. Very very impressive powerlifter for her size and she was not on test, not trans, just a cutie with short hair who liked lifting and boobies like me.
Segansational
Well-known member
That is really a nice gesture - and a free dinner? for the coworker, Kleen.
And prime rib, plus that wagyu has me jonesing for some good meat!! I only have steak while out, usually while on business trips, since my wife doesn't really have us eat red meat at home.
Glad your wife isn't the jealous type. Besides, you always need a work wife / work husband! In a totally platonic way of course.
And prime rib, plus that wagyu has me jonesing for some good meat!! I only have steak while out, usually while on business trips, since my wife doesn't really have us eat red meat at home.
Glad your wife isn't the jealous type. Besides, you always need a work wife / work husband! In a totally platonic way of course.
Dustin07
Legend
I have no need to 2x the drama in my life idk about you
MrKleen73
Legend
LMAO! It helps we play on the same team for sure!
WooHoo, we are intertwined like a deformed infinity loop.
Thanks, we try to take care of our people, and I know my boss is generous when asked. So, it was worth the asking for sure!
She knows I adore her, and that she has nothing to worry about.
I might be showing my old school here but... Gonna have to disagree on the work wife / husband. Even in jest there should never be another person of the opposite sex with any kind of husband or wife moniker. My wife tried that crap early on in our relationship because she was close with her boss and someone called him her work husband and she just went with it, than referred to hi as that to me and NOPE! I put the kybosh on that real fast and in a hurry. You have ONE HUSBAND, AND ONE ONLY!!! I HAVE ONE WIFE AND ONE ONLY!!! Lines slipping, lead to slippery lines. We can't have that.
Simply implying your relationship with someone else is on the level of your spouse is completely disrespectful to the sanctity of marriage in my personal opinion. I told her I would never have a work wife, and I had better not hear her refer to him as that again. My marriage is the one thing that I am the most protective of. We don't play about that, and after i explained why i felt that way she was completely onboard and even told her co-workers not to refer to them that way.
AMEN to that!
Dustin07
Legend
my wife and I are the same way. we are watching some dear friends of ours go through the big D right now and it feels like, there is another person involved. I keep trying to tell them the grass isn't greener on the other side but they're going to do it anyways and regret it forever I think. my wife and I operate under an agreed and healthy level of co-dependence sprinkled with just the right amount of jealousy, lol. honestly it does feel healthy though, its just called unhealthy in modern society.
MrKleen73
Legend
There is jealousy, and there is territorial protectiveness and I think they can be confused. Having a boundary set that protects something is not the same as being jealous, or insecure. It is protecting what matters to you. We all have locks on the doors at home for a reason.
I think the unhealthy thing is not coming from psychology though, it is coming from the brainwashed masses just clinging to any soundbite or that tells them they are victims of the male boogie man. A boundary, or preference is espoused as controlling or insecure if coming from a man. I don't here relationship therapist saying this stuff, just the3rd wave feminists. It is an overcorrection, and just proof that when people are "liberated" they often are not happy until they get to actually "oppress the oppressors" and that is what we are experiencing now. with a lot of the male hate and demonization. It sucks but i already have my woman, and ain't planning on a new one so I am cool!
Great news, my mother was moved to a regular room out of the ICU Trauma unit yesterday. I will give her a call on my way home today and try to chat, she has been doing a lot of resting. They gave her another transfusion, and my sisters said that really made a big difference in her energy and comfort levels.
MrKleen73
Legend
Oh yeah, diet yesterday was indeed a little off, but I think I did pretty well. For lnch my buddy wanted to take me to a great taco place he found where he said the meat was the best taco meat he had had. So I went there and got 3 carne asada, and 3 carnitas tacos with no tortilla. So I basically ended up with a plate of meat, added onions cilantro, lime juice and salsa. It was SOOOO GOOD! I have no idea on calories, I just know it was amazing, and high protein.
Dinner we ended up ordering through Uber Eats, she wasn't feeling well enough to go out. Her back was acting up. I ended up getting Steak Frites minus the Frites. Instead I got a side of slaw, which was really good, and very light for slaw. Just a tiny bit of the sauce mix or whatever you want to call it, it was very lightly coated to where it was moist, but they let the fresh slaw do all of the work instead of relying on the sauce to be the flavor.
She got a few things, some butter cheese biscuits, and a chocolate decadence cake. She wasn't leaving me alone until I tried at least a bite of each because she was really impressed with them. So, I had a small bite of the biscuit, and a very small bite of the cake and called it a night on carbs. I did have a quest crispy peanut butter bar when I got home just to try to cap off protein. Those are really good compared to the regular ones IMHO!
If i were to guess, I would say I probably had between 30-50g net carbs yesterday unless there were some hidden ones. What I don't know is how much of a deficit I was in since I would imagine the el pastor had the fats up some, and no idea what type of steak it was, but my guess was sirloin for the tacos and the steak frites. Plus the steak had some sort of season butter melted on it. So fats could have been high enough to delete any deficit, but maybe not even close.
I am heading home after lunch today. We are having a really good BBQ place for our Thanksgiving luncheon and everyone has begged me to stay and eat with them. I ain't gonna pass up on getting a free high protein meal. Plus, I can get a lil OT driving home a little later. I do hope they have some smoked turkey breast. I like brisket, but it is pretty wild on calories if trying to get your protein in with it. So while I may have some, I want to try to get my protein from something leaner.
Dinner we ended up ordering through Uber Eats, she wasn't feeling well enough to go out. Her back was acting up. I ended up getting Steak Frites minus the Frites. Instead I got a side of slaw, which was really good, and very light for slaw. Just a tiny bit of the sauce mix or whatever you want to call it, it was very lightly coated to where it was moist, but they let the fresh slaw do all of the work instead of relying on the sauce to be the flavor.
She got a few things, some butter cheese biscuits, and a chocolate decadence cake. She wasn't leaving me alone until I tried at least a bite of each because she was really impressed with them. So, I had a small bite of the biscuit, and a very small bite of the cake and called it a night on carbs. I did have a quest crispy peanut butter bar when I got home just to try to cap off protein. Those are really good compared to the regular ones IMHO!
If i were to guess, I would say I probably had between 30-50g net carbs yesterday unless there were some hidden ones. What I don't know is how much of a deficit I was in since I would imagine the el pastor had the fats up some, and no idea what type of steak it was, but my guess was sirloin for the tacos and the steak frites. Plus the steak had some sort of season butter melted on it. So fats could have been high enough to delete any deficit, but maybe not even close.
I am heading home after lunch today. We are having a really good BBQ place for our Thanksgiving luncheon and everyone has begged me to stay and eat with them. I ain't gonna pass up on getting a free high protein meal. Plus, I can get a lil OT driving home a little later. I do hope they have some smoked turkey breast. I like brisket, but it is pretty wild on calories if trying to get your protein in with it. So while I may have some, I want to try to get my protein from something leaner.
gphagan1
Legend
That really is great news about your Mom being moved into a regular room.
And totally agree about what you said about having one wife and one wife only….My wife and I are the same way, and it’s like you said it’s not jealousy, but I’m protective of her, our relationship, and family and so is she. And it’s really sad how men have been demonized in some parts of society, but it’s interesting when things get tough or go sideways a lot of those same people need what a real man brings to handle the situation. What’s really funny they will try and put what they think is their ideal version of a man is, but most of society really doesn’t accept it. What’s interesting is a lot of that crap that they are trying to cram down people’s throats, if you would have told us in the 80s or 90s the crap they are pushing now, 90% of people wouldn’t have believed it and would have said that’s crazy.
MrKleen73
Legend
And that it would NEVER happen here. Guess what!!! It did!That really is great news about your Mom being moved into a regular room.
And totally agree about what you said about having one wife and one wife only….My wife and I are the same way, and it’s like you said it’s not jealousy, but I’m protective of her, our relationship, and family and so is she. And it’s really sad how men have been demonized in some parts of society, but it’s interesting when things get tough or go sideways a lot of those same people need what a real man brings to handle the situation. What’s really funny they will try and put what they think is their ideal version of a man is, but most of society really doesn’t accept it. What’s interesting is a lot of that crap that they are trying to cram down people’s throats, if you would have told us in the 80s or 90s the crap they are pushing now, 90% of people wouldn’t have believed it and would have said that’s crazy.
So lunch was pretty good yesterday, had some brisket, turkey, and a rib, then for dinner we were lazy, the wife and I both did not want to cook so we ordered burgers and I ate a doublemeat with no bun. I am sure I didn't end up in a deficit yesterday, and holding a little post BBQ water today.
Morning Weight today 209.1 - A little surprised to see my weight this high, but there might have been some hidden carbs in my meals this week outside of the small bite of cake, and biscuit because those were intentionally small and shouldn't have packed much of a punch. Plus keto or not yesterday was not ideal for weight loss. Who knows now that I am back home, we might see a quick fall off here, I don't think I made progress while gone, but I definitely should not have done damage since I was earnestly trying to stay on the program so to speak. I would be happy to see the same low this weekend, but it seems unlikely at this moment. My training for the week is a bit messed up. I need to do a pull session, a lower session, and then see if I can squeeze in a full body fun session. However, if I only get the 3 focused sessions in, I won't be upset with that. I am not going to be growing here, just pushing hard enough to tell the muscle to stick around during the deficit.