KLEEN & Olympus Labs EP1C DERMASTR3NGTH & CONQU3R log.
- Thread starter MrKleen73
- Start date
luckylefty811
Well-known member
killin it man !!! I'm in for the mi40x routines i did mi40 and loved it.
MrKleen73
Legend
Not sweating them at all! I was surprised the other day when i took my bandaid off and saw the hole she dug out of me though...
Wait until you see my breakfast!
It is great stuff but will be just a bit right now as I am recovering from an injury.
No doubt! LMAO!
Saturday I did some interval cardio and a whole body workout, yep he released me to lift upper body, I kept it light and very fast paced.
MIIT on Eliptical 20 minutes 307 calories
Rest periods were 30 seconds tempo 2-0-1
Flat Bench 4x20
Seated Cable Rows 4x20
Squats 4x20
Side Raises with slight forward lean 4x20
DB Curls 4x20
Rope Triceps Extensions 4x20
I am actually a tiny bit sore not much but my arm feels good. I used te TENS unit on it last night and am icing after workouts. Pretty happy with that.
Okay so since I mentioned it here is what I had for my breakfast. Man I love my low carb, high fat breakfasts!!!!!
5 oz sirloin steak
3 whole eggs
4 egg whites
2 cups spinach
1/2 tbsp Coconut oil
Himalayan Sea Salt
Crushed Red Pepper
Ground Black Pepper Corns
Mrs Renfro's Ghost Pepper Salsa
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Here is my condiment of choice for the next week or so homemade spicy guacamole dip.
5 Perfectly ripened Hass Avocado
Lime juice
Fresh serranos
Fresh jalapeno
Himalayan Sea Salt
Crushed Red Pepper
Ground Black Pepper Corns
Garlic
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I put 4 bags in the freezer and one in the fridge. Will pull out in the morning and bring to work with me and is thawed and cold by time to eat again. Yes it is fuggin yummy!!!!!!
MrKleen73
Legend
It is really good and I enjoyed making it. I got to taste it over and over as I perfected the flavor! Those serranos gave it a nice bite too! By the way if you like hot stuff you have got to try the Mrs Renfro's Ghost Pepper Salsa! It is not overwhelming for someone who likes heat. If you just like spicy it may not be for you but it has a ton of flavor and the heat just kind of slowly builds. Nothing like those specialty hot sauces with 150,000+ on the scoville scale of heat, but a decent bit hotter than say "Hot" Pace Picante.
wasme
Legend
I will have to look for it... I am heading to Myrtle Beach in a few weeks, so if I can't find it here - I'll look there..
love2liftkat
Board Sponsor
So glad your arm is doing better! How are other things? Any word on your dad? Your food porn looks amazing! I never thought about freeze avocado dip! Great idea!
MrKleen73
Legend
No not yet he is still in the hospital they were going to let him go but then he got fever. So they are keeping him until then. Apparently the results of his tests haven't come in yet so we don't know much else.
love2liftkat
Board Sponsor
Ahh ok.
Well, he's in my prayers and so is the rest of your family!! I hope they figure everything out and can make him better!!
MrKleen73
Legend
Thanks! I appreciate it.Ahh ok.
kenpoengineer
Well-known member
Prayer for your Dad. Stupid hot stuff. I loved the hot stuff when I was younger. My stomach says no way now!
BigRed1974
Well-known member
Good to see you getting to work some upper body and food is looking good!
MrKleen73
Legend
LOL it isn't that hot... Then again I use specialty hot stuff too.
Yeah, I take cayenne extract to keep my stomach producing mucous which actually helps that but normally the problem with age is the sphincter of the esophagus gets weaker as we age so the acids come back up. I wonder if there is anything I can do to avoid that before I have to have bland food.
Thanks! Yeah I feel pretty good having lifted I did a set of 50 push ups, 50 curls and 50 triceps extensions last night before dinner just to put blood in the area and tonight I am going to lift another full body workout starting and ending in a conditioning complex or just a conditionin complex that stresses my whole body. I can come up with some good stuff. Was thinking of lifting in the garage but mosquitoes have been horrible. They are so big and so many of them I expect to be swarmed and drained dry in seconds.
BigRed1974
Well-known member
so many of them I expect to be swarmed and drained dry in seconds.
Good if it's women but not mosquitoes..lol
Good if it's women but not mosquitoes..lol
MrKleen73
Legend
Love it!
MrKleen73
Legend
LMAO!!!! Liked!
I went wild tonight and decided to cover myself up and mow the lawn. I turned the power wheels off and pushed it myself then dug out some overgrown grass with a shovel. So I got a pretty good workout. I am going to go lift tomorrow morning.
Today I had some pretty good grub. I had 3 5 oz sirloins covered in that awesome guac from the other day 2 for breakfast, one as a snack then had 1 large chili from wendys with 2 of their chicken breast cut up into it and two sides of jalapenos... YUM!
This is one of my favorite go to fast food meals at work it is macros are awesome at 73 protein 37 carbs 7 g fiber, and 11 grams fat.
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I just finished the day off with a protien smoothie, 4 table spoons Peanut butter, 2 cups fresh spinach, 2.5 scoops of Trutein Vanilla protein powder whis is 40% casein, 40% whey and 20 % egg and it is awesome.
DreamWeaver
Legend
That does look awesome indeed.
MrKleen73
Legend
Oh yeah they boil the meat down twice and skim the fat off the top before putting in into the tomato and veggies. I worked there when I was younger.
wasme
Legend
Really.. I would imagine that would be standard protocol then for all Wendy's in North America. This just opened up a whole new 'menu' for me when at work as there is one a block away lol
MrKleen73
Legend
Their chicken breast also has the highest protein and lowest fat of all fast food or did for a long while and yeah that is the protocol for the meat in the chili. You want to add a chicken breast to something it is $2.70 not too bad. So for the meal I had yesterday it was $9 bucks for 73p, 37c, and 11 fats plus my double side of jalapenos not a bad deal for good food. Can't get that much protein anywhere else for that price. Plus the chili is good!
MrKleen73
Legend
Surprise guys another workout! LOL I forgot to post my workout the other day but here is todays lift. Keeping vlume lower right now while breaking back in.
Everything was done with a 4-0-1-1 tempo and had 30 second rest periods.
Started with 5 minutes at level 14 on the elliptical & 2 warm up sets of Supinating Rope cable curls x15 I was informed it is good for the biceps tendon to do a little but to get blood flow into the biceps before starting chest work so I did these and really flexed at the top.
Barbell Bench Press 1 warm up then 3 sets of 15
Wide Barbell Bench Press 3 sets of 15
Pec Deck 2 sets of 15
Standing DB Front Raise 3x15 done in mid range
Incline Barbell Front raise in prone position - 2x15 done for top range
Incline Barbell Front raise 2x15 done for lower range
Supinating DB Curls 3x15
Supinating Incline Curls 2x15 - on all biceps exercises i supinate as far as possible and flex hard at the top.
After the weights I did 30 minutes cardio 15min HIIT & 15 minutes LISS on Stairmill.
Breakfast was a smoothie with 2 scoops vanilla trutein, 2 cups spinach, 3 tablespoons peanut butter, and tablespoon of coconut oil. YUM!!!!!!
I am about to crush a 16 oz spicy sirloin steak with some of that awesome spicy avocado dip which is also what I had for dinner last night.
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Everything was done with a 4-0-1-1 tempo and had 30 second rest periods.
Started with 5 minutes at level 14 on the elliptical & 2 warm up sets of Supinating Rope cable curls x15 I was informed it is good for the biceps tendon to do a little but to get blood flow into the biceps before starting chest work so I did these and really flexed at the top.
Barbell Bench Press 1 warm up then 3 sets of 15
Wide Barbell Bench Press 3 sets of 15
Pec Deck 2 sets of 15
Standing DB Front Raise 3x15 done in mid range
Incline Barbell Front raise in prone position - 2x15 done for top range
Incline Barbell Front raise 2x15 done for lower range
Supinating DB Curls 3x15
Supinating Incline Curls 2x15 - on all biceps exercises i supinate as far as possible and flex hard at the top.
After the weights I did 30 minutes cardio 15min HIIT & 15 minutes LISS on Stairmill.
Breakfast was a smoothie with 2 scoops vanilla trutein, 2 cups spinach, 3 tablespoons peanut butter, and tablespoon of coconut oil. YUM!!!!!!
I am about to crush a 16 oz spicy sirloin steak with some of that awesome spicy avocado dip which is also what I had for dinner last night.
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BigRed1974
Well-known member
Good workout and eats!!
MrKleen73
Legend
Oh it is amazing and the grilled jalapeno has some serious bite.
I marinaded it in this for 24 hours
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Then I add dried cilantro, crushed red pepper, garlic, cayenne, and Himalayan Sea Salt and rub it in.
Thanks and I agree the grub is straight up delicious. I will get me some carbs in later this evening. I am kind of doing the Biorythm diet, high fats and protein in the AM and some carbs with my last meal so I have glycogen stored for my morning lifts. Only getting in about 100 grams of carbs though right now. That will slowly increase as my intensity does.
love2liftkat
Board Sponsor
I'm eating my lunch as I read your log and steady getting hungrier looking at your food!! Lots of yummy stuff!!! Volume still looks like plenty to be "breaking in" lol Glad you're able to be back at it!
MrKleen73
Legend
Yeah but the weight... not so much... of course I am doing it with the MI40 X2 intensions on every lift too but intentionally not going too heavy and just creating extra resistance through resisting the movement with the antagonist muscles. Honestly I just came from your log and you are using more weight than I am right now.
Good news from the XRay, he doesn't think it is arthritis! He said he saw the tiniest bit of blurriness but said I could have barely moved or it if were arthritis it is so minor is not going to be a concern for a while to come. He said if it keeps giving me problems we need an MRI then asked how it felt when I put it in end play. I told him I don't know I haven't done that since our last session. You said if it hurts to do that don't do that, so I don't. He laughed and said let's see and it was a decent bit better. Not all the way. So he thinks it is just inflammation of the tendons / ligaments surrounding the elbow and maybe the cartilage a bit too. I will find out for sure around Monday or Tuesday after it gets the report from the radiologist.
Now that I am getting back init more I actually want to go in and work legs tonight. LMAO I have to remind myself with an "Easy there Tiger! Don't hurt yourself in your excitement!" I can't lie thought I will more than likely do a tabatta or some feeder sets for my biceps and triceps tonight. Maybe both. I am going to need some activity to get the muscle ready to soak up some carbs tonight.
On tap for tonight is Pollo Asado Shredded Chicken breast in the Power Pressure cooker. I took out 3.5 lbs this morning and am going to cook it up and make rice on the side with a choice of corn or flour tortillas. I am so excited to eat this it was so good last time. It was a little to spicy for my daughter and wife so I am going to use a bit less of the seasoning and add not extra grown peppercorns even though I love them. I might even make some charro beans to go with it... So who is hungry now?
BigRed1974
Well-known member
I do the same, keep carbs low during the day then eat the bulk of them after I train in the afternoon. Seems to be working pretty good for me.
love2liftkat
Board Sponsor
Weight doesn't matter--you are recovering and training with insane intensity!! So glad it's minimal to no arthritis!!! That's great news! Yes, I was crazy hungry reading all of that! Lol Thanks! 
MrKleen73
Legend
I am eating 3-4 meals right now. Depends on when I eat my first meal. Most days that I do not lift I eat IF style and get in my first meal some time after Noon. Hence the larger meals, sometimes it is just 2 big meals and a smaller one. On days I lift I am having a shake with fats post workout or eggs, egg whites plus some source of meat, and will get in 3 more meals throughout the day.
Yeah it sets up metabolic flexibility, less insulin is produced through out the day in this manner.
Weight doesn't matter--you are recovering and training with insane intensity!! So glad it's minimal to no arthritis!!! That's great news! Yes, I was crazy hungry reading all of that! Lol Thanks!
Thanks! I am giving it a go, I am actually sore today which is pretty nice feeling. By the way the food came out amazing! 3.5 lbs and most of it was gone already this morning. Maybe a pound or so left.
DreamWeaver
Legend
Natadrol and M140
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GoHardOrGoHme
Board Sponsor
I'm sorry Chris. My prayers will be with you and your family.
love2liftkat
Board Sponsor
So sorry Chris! I'm glad you were able to go! You're in my prayers!
MrKleen73
Legend
I big thank you to all of you. In her case the release from the pain was more to be celebrated than the loss we endured. As much as she will be missed everyone was relieved to know she finally has peace. Hearing the stories of how she effected everyone around her, the love and positiveness she brought to the world we could do nothing but celebrate her life and that we were lucky enough to be close to her.
kenpoengineer
Well-known member
She's in a better place Chris. Very sorry for your loss brother.
MrKleen73
Legend
Thanks Big G!
MrKleen73
Legend
Agreed and thank you Kenpo!
superbeast668
Well-known member
This x10 man. After seeing the similar struggle close family and friends have been through in similar situations... She's resting easy now without pain and misery.
Sorry to hear it's happened none the less, always difficult. Nothing but love towards your family.
DreamWeaver
Legend
I'm sure you'll miss her but one good thing is that it sounds like you had excellent closure and that will enhance the fond memories you have of her.
MrKleen73
Legend
Thanks Guys! It really means a ot to have so much support.
I did not work out yesterday I just needed a rest from the weekend and driving home late. As a matter of fact I did not manage to get out of bed this morning either so I will lift a bit tonight.
So I wanted to share some AWESOME information!!!
I just signed up for the Precision Nutrition Level 1 Nutrition Certification which covers nutrition all the way to a cellular level. I am extremely excited about this even moreso than I am about studying for my CPT cert which I should have in the next few months. I plan to have this program completed in 6 months if possible and hopefully will get a chance to go through level 2 certification when it is over which has a 1 year internship as a Nutrition Coach with Precision Nutrition. That would make me stand head and shoulders above other nutrition coaches.
Oh by the way I know I have told you all how my wife was ill and had lost a lot of weight. Well here she is from the Linkin Park concert after gaining about 12 lbs back. Not only is she actually looking pretty healthy for still being a bit underweight but she is absolutely gorgeous!!! The young man in the back smiling is one of our sons photo bombing our selfie. LOL
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I did not work out yesterday I just needed a rest from the weekend and driving home late. As a matter of fact I did not manage to get out of bed this morning either so I will lift a bit tonight.
So I wanted to share some AWESOME information!!!
I just signed up for the Precision Nutrition Level 1 Nutrition Certification which covers nutrition all the way to a cellular level. I am extremely excited about this even moreso than I am about studying for my CPT cert which I should have in the next few months. I plan to have this program completed in 6 months if possible and hopefully will get a chance to go through level 2 certification when it is over which has a 1 year internship as a Nutrition Coach with Precision Nutrition. That would make me stand head and shoulders above other nutrition coaches.
Oh by the way I know I have told you all how my wife was ill and had lost a lot of weight. Well here she is from the Linkin Park concert after gaining about 12 lbs back. Not only is she actually looking pretty healthy for still being a bit underweight but she is absolutely gorgeous!!! The young man in the back smiling is one of our sons photo bombing our selfie. LOL
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