Kleen - Project 50: Under Construction

[MrKleen73]

I had my first session at the new gym. I really do like the Arsenal equipment they have and it definitely has that old school vibe and feel. It's a warehouse gym, no AC, a nice astroturf area for any kind of groundwork or sled work, some heavy bags and speed bags, and a few pieces of cardio equipment. The equipment is the highlight here. They have a lot of arsenal stuff which is very adjustable to your body so you can get really good ROM set up. They have competition benches and squat racks too. Also they have a lot of great lower body machines. Like really top notch stuff, I did a couple little sets just to check some of them out and wow is the ROM great and so many options that really won't load my spine. Also something I have been saying I wanted access too. A nice GHR machine. They have a belt squat too. Oh they have the Arsenal Side Raise, and that thing is awesome!!!!

Anyway, I am obviously excited about the new gym, and think it will help me get into that mindset I need to be in. Plus having some equipment that just feels like it worked me a little better and had better ROM due to set up options.

Arsenal Incline Chest press - 70x2RIR x2 sets, 45x2RIR - I was able to set this up to be in a real stretched position and got some amazing contractions. Similar to a HS machine but better handle angles and pressing angle for me.

Arsenal Shoulder Press 70x2RIR, 55x2RIR x 2 sets - I found this to be just a bit more effective for me than a HS machine as well. Better stretch, and handle positions give better pushing angle for me.

Arsenal Chest Press Close Grip - 45x2RIR x 3 sets - This was sooo cool! It is a "flat" or very low incline press similar to the HS Horizontal Chest Press but the grips have 2 options and you can set it up where you are pressing very similar to a JM Press, or do a neutral grip CGP if you want. I did tested out both, and the awesome thing is neither of them bothered me in the way that CGBP does with my torn labrum and stuff. So that brings back a close grip bench pressing option!

Arsenal Side Raise Machine - Super ROM - 40x2RIR x 3 sets - WOW! I loved this thing, I never want to do DB side raises again... LOL Okay maybe we don't go that far but honestly I love this machine and felt like I could push the medial delts farther without having to worry about stability, but far more effective than the machine you just use your elbows to move the weights.

Arsenal Reverse Fly Machine - 60x2RIR x 3 sets - Again, they just did it better. I am not sure what the difference is on this machine but it had my rears burnings and so isolated.

EZ Bar Curls - 55x2RIR x 3 sets - Holy hell the burn of these high rep sets.

The first work sets were in the 12-20 rep range and dropped from there.

While just focusing on maintaining muscle the next little bit I will be doing 3 sets at 2-3RIR per exercise. I have a lot of new machines to get used to during this time and start getting some ideas of what weights will land me in what rep ranges on these new machines. I will also be able to get an idea of what I think of the various different lower body options because I am going to have a lot to choose from that I have not done or done in so long I have no reference of how much I will use. There is a vertical leg press, a super squat or pendulum squat, and the one that is like a hack squat but with a seat. I haven't done the true pendulum squat like this one except for bodyweight today just to see what it felt like and I liked it.

I am excited to try some of these out, and will be going to lift sometime tomorrow.

Oh yeah, got hot up there and took my shirt off, looking pretty thick with the pump but definitely still have some leaning to do.

 

[Hyde]

Sounds like a very cool place! I didn’t try it but that gym had the flat press with the super slight incline and it looked pretty cool.

If they have the dip machine, try that for a tricep pump sometime before you leave. You can’t quite lock out on it but that makes it great on the joints and for TUT.

 

[MrKleen73]

Sounds like a very cool place! I didn’t try it but that gym had the flat press with the super slight incline and it looked pretty cool.

If they have the dip machine, try that for a tricep pump sometime before you leave. You can’t quite lock out on it but that makes it great on the joints and for TUT.

Yeah, it definitely is. I feel like I am going to be able to get some good traction on here, especially with the legs which I want to bring up this year. The machines are top notch and definitely make a difference in what I am doing.

Since everyone really seems to enjoy / hate the pendulum squat on the RP workouts I have watched I really wanted to try them out for a quad exercise. The one here was called a power squat but the same type of machine. Man they were awesome, almost no spinal loading, huge ROM, and massive stretch in the quads every rep.

Mega MASS Power Squat - 45x12, 70x8, 90x11, 65x2RIR x 3 sets - Holy crap my quads were lit up! Ass is almost literally on my ankles at the bottom. Very cool contraction, and obvious quad focus. Quads were full of blood!

Walking Lunges Quad Focus - 25x2RIR x 3 sets - Up 5 lbs - These were awesome in the soft astroturf, I didn't need anything for my knees. normally I will put knee sleeves on for lunges just to protect my knee from the floor so this was nice.

Arsenal Vertical Leg Press - 50x2RIR x 3 sets - Holy Glutes, Adductors and Hamstrings, it took a little bit to figure out where to put my feet but damn, even with only 50lbs these kicked my ass. To be fair the platform of this thing has got to weigh 150-200 by itself... The ridiculous stretch on the glutes, and adductors, I am expecting some DOMS tomorrow in that area.

GHR - BW x 1-2RIR x3 sets - Oh yeah buddy! It took a minute to get it dialed in but once I got there the contractions were amazing. If I don't have DOMS in my hams tomorrow I will be absolutely shocked!

Mega Mass Hack Squad Calve Extensions - 70x2RIR x 3 sets - nice burn and stretch.

I noticed I had some decent quad veins going on today, not just on the inside but going across them. Plus the separation in my thighs is getting impressive again. Since a BB gym it was cool not feeling weird walking up to a mirror hiking my shorts up over my quads and flexing the crap out of them to see how they looked with a pump. They are looking pretty good. Not as big as I would like but to be honest they never look big for my body, but they are so lean they don't really shrink up as much as the rest of my body when I cut unless not eating enough carbs then see ya later!!!

I am down 4 lbs this week to 206, things are tightening up. I think some of it was water from higher estrogen, but I think I have remedied that with small doses of exemestane, and got the nipple swelling down with 20mg tamox a day the last 5 days. I have also tightened up my eating, and done something fitness goal oriented every day recently.

I am honestly struggling right now, I am getting hyped up and wanting to just starting to bump test and kind of recomping from here. Especially since I had the talk with the wife. We have always kind of worked on the agreement that she doesn't really want to know much about my gear use. However, since it has been a long time since i really tried to push anything to a higher level I just wanted to clear the air with her and discuss that my current goals required the use of anabolics and that I wanted to know i had her support before pushing into this bigger undertaking. She wasn't stoked to here the plan, but she was supportive and told me look this is something you really want to do, and you want to put your all into it so do what you need to do. Just treat us well. So that was very cool and actually motivating. I didn't want to feel I needed to hide anything since this was going to be such a big undertaking. So knowing she is all in helps tremendously. Anyway, since I got the blessing and now with this new gym I am dying to just get into the damn thing and go!!!

 

[akboom87]

Yeah, it definitely is. I feel like I am going to be able to get some good traction on here, especially with the legs which I want to bring up this year. The machines are top notch and definitely make a difference in what I am doing.

Since everyone really seems to enjoy / hate the pendulum squat on the RP workouts I have watched I really wanted to try them out for a quad exercise. The one here was called a power squat but the same type of machine. Man they were awesome, almost no spinal loading, huge ROM, and massive stretch in the quads every rep.

Mega MASS Power Squat - 45x12, 70x8, 90x11, 65x2RIR x 3 sets - Holy crap my quads were lit up! Ass is almost literally on my ankles at the bottom. Very cool contraction, and obvious quad focus. Quads were full of blood!

Walking Lunges Quad Focus - 25x2RIR x 3 sets - Up 5 lbs - These were awesome in the soft astroturf, I didn't need anything for my knees. normally I will put knee sleeves on for lunges just to protect my knee from the floor so this was nice.

Arsenal Vertical Leg Press - 50x2RIR x 3 sets - Holy Glutes, Adductors and Hamstrings, it took a little bit to figure out where to put my feet but damn, even with only 50lbs these kicked my ass. To be fair the platform of this thing has got to weigh 150-200 by itself... The ridiculous stretch on the glutes, and adductors, I am expecting some DOMS tomorrow in that area.

GHR - BW x 1-2RIR x3 sets - Oh yeah buddy! It took a minute to get it dialed in but once I got there the contractions were amazing. If I don't have DOMS in my hams tomorrow I will be absolutely shocked!

Mega Mass Hack Squad Calve Extensions - 70x2RIR x 3 sets - nice burn and stretch.

I noticed I had some decent quad veins going on today, not just on the inside but going across them. Plus the separation in my thighs is getting impressive again. Since a BB gym it was cool not feeling weird walking up to a mirror hiking my shorts up over my quads and flexing the crap out of them to see how they looked with a pump. They are looking pretty good. Not as big as I would like but to be honest they never look big for my body, but they are so lean they don't really shrink up as much as the rest of my body when I cut unless not eating enough carbs then see ya later!!!

I am down 4 lbs this week to 206, things are tightening up. I think some of it was water from higher estrogen, but I think I have remedied that with small doses of exemestane, and got the nipple swelling down with 20mg tamox a day the last 5 days. I have also tightened up my eating, and done something fitness goal oriented every day recently.

I am honestly struggling right now, I am getting hyped up and wanting to just starting to bump test and kind of recomping from here. Especially since I had the talk with the wife. We have always kind of worked on the agreement that she doesn't really want to know much about my gear use. However, since it has been a long time since i really tried to push anything to a higher level I just wanted to clear the air with her and discuss that my current goals required the use of anabolics and that I wanted to know i had her support before pushing into this bigger undertaking. She wasn't stoked to here the plan, but she was supportive and told me look this is something you really want to do, and you want to put your all into it so do what you need to do. Just treat us well. So that was very cool and actually motivating. I didn't want to feel I needed to hide anything since this was going to be such a big undertaking. So knowing she is all in helps tremendously. Anyway, since I got the blessing and now with this new gym I am dying to just get into the damn thing and go!!!

Sounds like a badass gym! Looks like you are going to make some great traction in a place like that, should be a little less packed to I’m guessing?
Also pretty cool you and your wife are on board and even though might not be quite as thrilled, she still supports you. That’s awesome!
Excited for the new gym and journey for you!

 

[MrKleen73]

Sounds like a badass gym! Looks like you are going to make some great traction in a place like that, should be a little less packed to I’m guessing?
Also pretty cool you and your wife are on board and even though might not be quite as thrilled, she still supports you. That’s awesome!
Excited for the new gym and journey for you!

Yeah, she is my ride or die! Same here regarding the gym and journey.

My back / neck held up well yesterday so I think testing the water on frequency is a good idea. I will do a little more vertical pulling today and just a little rowing, and see how things feel tonight. I am not feeling beat up so I think it is safe. I would like to get back to hitting each body part twice per week if possible.

So far no real DOMS from the workout yesterday, my calves are a little sore from the deep stretching and hard contractions. Lower back is a little tight from getting used to the vertical leg press and trying to find good position. I imagine if I do get any DOMS it will be later today.

8/31/23 - Morning Weight 206.8 - Not bad for taking Mom out for birthday dinner. I was a good boy, lol I got an 8oz sirloin and 16 shrimp, the rice came out buttered so I barely had any of that, ate my dry sweet potato, and then had a very small slice of chocolate and pecan birthday cake to make Mom happy.

 

[SkRaw85]

Can’t beat that new gym smell!

 

[MrKleen73]

Can’t beat that new gym smell!

Haha, this place has a lot of older equipment, good high quality stuff but no new gym smell. Just the smell of "Getting sh!t done!" Everyone who is there is there to work hard and get **** done. Which is a great environment to be in.

 

[Hyde]

Haha, this place has a lot of older equipment, good high quality stuff but no new gym smell. Just the smell of "Getting sh!t done!" Everyone who is there is there to work hard and get **** done. Which is a great environment to be in.

Whenever I train at the barbell club I’m often unlocking it, either the first guy showing up that morning sometimes or like last night at 7:45pm going in solo. It has a really distinct pungent smell as I flip the lights on that somehow comforts me - like okay, we’re in the training hall, let’s get moving.

 

[SkRaw85]

“New to you” gym smell

 

[MrKleen73]

8/31/23 - Upper Pull - slow negatives and a 1-2 second pause under tension in the stretched position should be assumed on all lifts.

Arsenal Iso-lateral Lat Pulldown - 25x12, 45x2RIR, 45x2RIR Down Set 25x2RIR - Phenomenal stretch at top, and great machine, it has the 360 degree spinning and free hanging hooks. So I could pull with almost any grip I wanted too. Great pump from this as well.

Arsenal Bentover row bench - this thing was awesome but it exposed an issue with one of my lumber disks or rib inserts. Sucks because it felt amazing on my upper back but way to risky to try beyond the warm up sets.

Hammer Strength Rows - 45x2RIR x 3 sets

Mega Mass Lat Pulldowns Wide Grip 90x2RIR x 2 sets - I really enjoyed this.

Arsenal Side Raises 40x2RIR x 3 set - Huge pump

Arsenal Rear Delt Fly - 70x2RIR, 70x fail drop set 50xF, drop set 30xf

Incline DB Curls 25x2RIR x 3 sets

Pinwheel Curls 20x2RIR x 3 sets

Incline EZ Bar Skull Crushers x 3 sets

I had a huge pump after this session. Learned a little more about hot to make my training safer today too which is a win.

 

[Hyde]

8/31/23 - Upper Pull - slow negatives and a 1-2 second pause under tension in the stretched position should be assumed on all lifts.

Arsenal Iso-lateral Lat Pulldown - 25x12, 45x2RIR, 45x2RIR Down Set 25x2RIR - Phenomenal stretch at top, and great machine, it has the 360 degree spinning and free hanging hooks. So I could pull with almost any grip I wanted too. Great pump from this as well.

Arsenal Bentover row bench - this thing was awesome but it exposed an issue with one of my lumber disks or rib inserts. Sucks because it felt amazing on my upper back but way to risky to try beyond the warm up sets.

Hammer Strength Rows - 45x2RIR x 3 sets

Mega Mass Lat Pulldowns Wide Grip 90x2RIR x 2 sets - I really enjoyed this.

Arsenal Side Raises 40x2RIR x 3 set - Huge pump

Arsenal Rear Delt Fly - 70x2RIR, 70x fail drop set 50xF, drop set 30xf

Incline DB Curls 25x2RIR x 3 sets

Pinwheel Curls 20x2RIR x 3 sets

Incline EZ Bar Skull Crushers x 3 sets

I had a huge pump after this session. Learned a little more about hot to make my training safer today too which is a win.

This looks like a fun one!

 

[Segansational]

Is that Upper Pull like a upright row type machine?

 

[MrKleen73]

Whenever I train at the barbell club I’m often unlocking it, either the first guy showing up that morning sometimes or like last night at 7:45pm going in solo. It has a really distinct pungent smell as I flip the lights on that somehow comforts me - like okay, we’re in the training hall, let’s get moving.

Absolutely, something about stepping in a hardcore gym that just says "It's time War!" I asked him what the early mornings were like he said there are a few serious guys who come in early but not much else. So I may be the first one in a few times once I get going early next week.

“New to you” gym smell

Ah yes, especially one with far superior equipment than I have been using.

This looks like a fun one!

It really was, I wanted to test out most of the back machines I had not used yet. Also see what I could get away with on rows. I also tested out the Arsenal Low Row, which works really well for what it is designed for, but was targeting the yoke more than what I was looking for. Would be great for traps, rear delts, rhomboids and the like but I was looking for more of a direct row effect. I just forgot to put them in there since I didn't really do any true work sets.

Is that Upper Pull like a upright row type machine?

Haha, man I was rereading my workout over and over looking for the exercise, the 3rd time I looked at the heading for the day. Upper Pull, and was like OH!!!! That is just how I signify the main focus of the session. Since I will also do a top to bottom pull, or full body push/pull I just label the session so I know the goals.

The one I really wish I could have used though was the Arsenal Bent Over Row Bench, that thing is frigging awesome! It is like a supported T-Bar row that does not compress your diaphragm. It also puts you perfectly horizontal like a pendlay row. It felt amazing with the special rowing bar but I let my back round the tiniest bit and one of my thoracic discs or something let me know there was inflammation there so I immediately put it down and found something that could offer me more support. I do think a hand off would have solved the problem but I workout alone. Hopefully this will resolve but if not I found I can still stretch my rows as long as I keep my erectors on full lock. This also makes me thing most of the issues might be coming from that disc on not in my neck. It is one of the top Thoracic so maybe somewhere around T3-T5. Then again, I could have 2 issues. This area is part of what got messes up when I dislocated my ribs in that region, it flares up every once in a while.

Good news, I didn't feel any more and maybe a little less discomfort last night than after my last back session which was not as challenging as this one. So I feel pretty confident I know how to work around this enough to continue making progress on all body parts. As you can probably tell, I have not stopped giving shoulders and arms some priority via extra frequency. I can't wait to be where I can start eating at maintenance for a little bit, and then start working my way up. See some real growth, not just at recomp speed.

Also, I am really responding well to increased test, diet and training right now. I am 208 this morning and look tighter than yesterday. I have lowered the surplus, and been eating closer to maintenance on training days and then getting a deficit on non-training days and although body weight is not really dropping I am getting tighter. All of the off and on periods of surplus then fasting have just created an unintentional calorie cycling, and eating 80% clean has been enough to ride the elevated test into some new protein accrual without any noticeable fat gain.

BTW, I am going to go ahead and bump to 300 Sunday so it coincides with the beginning of the month and makes things easy for tracking. At least in my head. Like I said, I am just done wasting time here. I am behind where I wanted to be with this recent injury stuff. So it is go time.

I am not fasting today, I want to keep driving protein synthesis, but I am keeping things pretty low carb to resensitize a bit. I am going to go do some cardio and abs here shortly.

 

[SkRaw85]

Sounds like we have the same enemy currently. Bent over rows and T bars do not even come out of the quiver anymore. Hands down most disc pain exercise for me. So no more lol. Besides, chest supported is where it’s at!

 

[MrKleen73]

Sounds like we have the same enemy currently. Bent over rows and T bars do not even come out of the quiver anymore. Hands down most disc pain exercise for me. So no more lol. Besides, chest supported is where it’s at!

@SkRaw85 Yeah, it doesn't feel good, I am going to see my chiro next week when I am back in the office. See if he can get me some more relief with an adjustment. I have had various levels of instant relief with an adjustment before and will take anything I can get. It is hard to both train hard and train very carefully.

9/3/23 - Morning Weight - 205.8 - leaning up, I know I keep saying it and the scale not reflecting so I must really be responding to the titration of testosterone, creatine and RP Training.

Push Focus Upper - Slow negatives and pause in stretch on all exercises

Arsenal Horizontal Press 70x14, 14, 14 - last two sets were MyoRep Match sets

Arsenal Straight Arm Fly - 120x12 x 12, 12 - last two sets were MyoRep Match sets

Arsenal Shoulder Press - 25x14, 14, 14 - last two sets were MyoRep Match sets

Arsenal Standing Shoulder Raise - 50x2RIR x 3 sets

Arsenal Reverse Fly 70x2RIR x 3 sets

Cable Triceps Extension 70x2RIR x 3 sets

Superset
Incline EZ Bar Skull Crushers 55x2RIR
EZ Bar - CG Incline Press - 55x2RIR

Alternating Curls 35x9, 9, 9 - last two sets were MyoRep Match sets

I noticed how much more vascular I was looking today and that it really showed by this window. I wasn't pumped or anything just walked by and noticed and thought it was cool. So I snapped a couple of shots. Lots of leaning in my extremities! My arms seem to be responding well to the frequency, and my abs tightened back up a decent bit. Progress is being made!

Just relaxed.

Tomorrow I will decide if I am doing lower body or taking a day. If my back holds up well tonight I am going for it. If it needs a little rest I will switch to a Burn Day plan. Right now progress relies on flexible but consistent forward movement in some aspect of my fitness goals. I am at a point I can work hard, but have to be careful not to aggravate it by letting the area get too fatigued so pivots may be more frequent.

 

[gphagan1]

Glad you like the new gym and equipment. Looks like all is going well, and you’ve got a nice peak on that bicep. Everything is “growing” in the right direction.

 

[SkRaw85]

Training hard and very carefully really is difficult. Keeping that discipline when blood is pumping and CNS excitement is up there can prove trying.
Arms are lookin fuggin jacked!

 

[Dustin07]

how much did it cost to get those bicep implants? I'm thinking I might just go that route since 40 years of bicep curls couldn't quite get me there.

 

[MrKleen73]

Glad you like the new gym and equipment. Looks like all is going well, and you’ve got a nice peak on that bicep. Everything is “growing” in the right direction.

Thank You Sir!

Training hard and very carefully really is difficult. Keeping that discipline when blood is pumping and CNS excitement is up there can prove trying.
Arms are lookin fuggin jacked!

Thanks! Yeah, I feel like I am getting better at it, I also found this video pretty helpful for me to rate my training intensity level. Dr Mike explains the 3 different types of 0RIR based on intensity at which it was performed. I realized what I have backed down to is actually the intensity style he is recommending for most sessions. My usual training intensity was always in the 3rd, only go to the place sometimes training. Here is the video if you want to check it out.

how much did it cost to get those bicep implants? I'm thinking I might just go that route since 40 years of bicep curls couldn't quite get me there.

LMAO! Thanks!

So, about a little while after posting my last post I got really tired, passed out and woke up with COVID damn it. I ain't gonna lie, it wiped me out. Hit me like the flu, so it wasn't a great start to the week and a crappy way to finish a long weekend. I finally broke the fever last night and am feeling probably about 75% right now. I am dying to get back into the gym and will more than likely get a session in tomorrow before work. I have to work from home the rest of the week.

If looking for a silver lining, I haven't had much of an appetite, and lost a couple lbs during this. Even now, I am trying to get some grub down and probably going to put if back and make a shake because I have no desire to eat it. Anyway, hoping I am feeling well enough to train tomorrow and get in there.

 

[akboom87]

Bummer to hear you got sick. Arms veins are looking great and that bicep, freaking killer man!

 

[gphagan1]

Yeah COVID is picking up pace again. We have a lot here at work that’s got it, but most seem to be getting over it pretty quickly. Hopefully you won’t have to deal with it too long.

 

[Dustin07]

So, about a little while after posting my last post I got really tired, passed out and woke up with COVID damn it.

is it OK if I laugh at this because of the way you posted it?
something about fell asleep, woke up with covid, just cracked me up how you phrased that. feel better soon homie. remember my home remedies. electrolytes, vitamins, elderberry, and bourbon.

 

[Segansational]

Get well soon, don't necessarily rush back into it if your body isn't feeling ready.

 

[Hyde]

Feel better!

Remember clotting is higher the months following COVID. Daily Nattokinase or a baby aspirin to help break things up if you don’t take one of them already as a staple.

 

[MrKleen73]

Bummer to hear you got sick. Arms veins are looking great and that bicep, freaking killer man!

Thanks Bud!

Yeah COVID is picking up pace again. We have a lot here at work that’s got it, but most seem to be getting over it pretty quickly. Hopefully you won’t have to deal with it too long.

I am feeling noticeably better today. I got on here yesterday thinking it was sunshine and rainbows from then on out. Then that vampiric SOB sucked my soul dry and I went back to bed before even responding to anyone. Stuff ain't no joke even on the back end after the fever.

is it OK if I laugh at this because of the way you posted it?
something about fell asleep, woke up with covid, just cracked me up how you phrased that. feel better soon homie. remember my home remedies. electrolytes, vitamins, elderberry, and bourbon.

It is absolutely okay to laugh! I had it coming... I was talking mess to my wife and family once it seemed everyone cycled through it but me. Being silly I told her I am impervious to this shiz!!! Knowing full well if I got it that it was going to be hilarious that I was talking shiz and then got took out. Which is exactly what happened. I even told Jo, go ahead and let me have it My Love! Give it to me both barrels. You know give me a little "Not so impervious now are ya?" She is a much better person than me because she didn't even bask in the glory. I would have picked on her about it. She was like, no, it took you out, you in here shivering and moaning in your sleep. I am not going to make fun of you for it. I told her well you are a better person than I am.

Get well soon, don't necessarily rush back into it if your body isn't feeling ready.

That is good advice. I plan to get out there today and train, but going to feel out what I can do. I feel pretty decent, but still a bit fatigued, so I expect to get tired quickly. Legs were next in my rotation but I simply do not think jumping into legs first day back is intelligent. So I will probably hit back, shoulders, and arms to see how things go.

Feel better!

Remember clotting is higher the months following COVID. Daily Nattokinase or a baby aspirin to help break things up if you don’t take one of them already as a staple.

Good point, I will have to get one or the other. I normally don't mess with baby aspirin or anything because my platelets are always in the low end of normal. So I was just concerned I might create a bleeding issue, but to be honest my Doctor has never really said anything about it even when I asked. She told me some peoples platelets stack on top of each other and cause misreadings or something along those lines and that I am fine. So probably won't hurt anything and if it can help keep me from stroking out it sounds like a good idea.

9/7/23 - Morning Weight 203.8 - This is the lowest I have been since increasing test and adding in creatine. However, I did not supplement creatine while sick, and don't know how much I would "lose" over 4-5 days. So I do not know if there might be a rebound once built back up or maybe inactivity has left most of it in the muscle, not really sure how that works.

Abs are starting to improve again, loose skin is starting to show up a bit more as the circumference of my gut gets smaller. I have to admit it has been a few years since I was this lean and I have no clue what shape my skin is going to be in when I get leaner. We will figure it out for sure.

 

[SkRaw85]

Thank You Sir!
Thanks! Yeah, I feel like I am getting better at it, I also found this video pretty helpful for me to rate my training intensity level. Dr Mike explains the 3 different types of 0RIR based on intensity at which it was performed. I realized what I have backed down to is actually the intensity style he is recommending for most sessions. My usual training intensity was always in the 3rd, only go to the place sometimes training. Here is the video if you want to check it out.

LMAO! Thanks!

So, about a little while after posting my last post I got really tired, passed out and woke up with COVID damn it. I ain't gonna lie, it wiped me out. Hit me like the flu, so it wasn't a great start to the week and a crappy way to finish a long weekend. I finally broke the fever last night and am feeling probably about 75% right now. I am dying to get back into the gym and will more than likely get a session in tomorrow before work. I have to work from home the rest of the week.

If looking for a silver lining, I haven't had much of an appetite, and lost a couple lbs during this. Even now, I am trying to get some grub down and probably going to put if back and make a shake because I have no desire to eat it. Anyway, hoping I am feeling well enough to train tomorrow and get in there.

Quality vid

 

[SkRaw85]

Smash covid my man. 0RIR

 

[MrKleen73]

Quality vid

Yeah, I have a problem worrying if I am pushing hard enough sometimes. However coming from a HIT background, I just don't have the same measuring stick. With a HIT background every set came with rest pauses to get to that final 0RIR, they weren't even called rest pauses just trying to get another rep, lock out for a few seconds without racking the weight, and try again. If you didn't rest pause you were not trying hard enough. By my current training standards that type of intensity should only be like the last week of my meso, not the normal method of training.

When I moved back towards volume training is when things got rough. That kind of intensity on multiple sets per body part each and every session was beating me up pretty bad. It has taken a while to figure out there is a sweet spot there in the middle. Now I am trying to get comfortable training there and still find it hard not to accidentally get to a 1-0RIR unintentionally just from being in the moment during the set. Occasionally I will all the sudden get hit with an Oh crap this is my last possible rep and I am supposed to be at a 2RIR, and then just abort the rep to try to keep fatigue where it should be.

Smash covid my man. 0RIR

Doing my best, I have to say right now the biggest issue is I have absolutely no appetite! I made a bowl of oats, even made it nice and sweet to help get it down. I could only get down maybe half the bowl and even drinking my shake is hard. I have been working to get both of them down for 2 hours now and give up on the oats and forced my shake down.

As excited as I was to at least try to train today, I don't think training underfed right after an illness sounds like an intelligent thing to do. Since I can't really get my food down, I will have to wait until tomorrow at the earliest. I would say maybe I will go for a walk but honestly that sounds miserable at these temperatures with how I still feel. Maybe if Sage wants to take a walk with me tonight I will get one in.

 

[Hyde]

You need to be blending your oats into the shake, not cooking them.

That’s 101 stuff when you have low appetite. Eating oats is only to increase satiety!

Try to get some short walks in.

 

[MrKleen73]

You need to be blending your oats into the shake, not cooking them.

That’s 101 stuff when you have low appetite. Eating oats is only to increase satiety!

Try to get some short walks in.

Yeah, I was hungry this morning when I was making breakfast. I guess I shouldn't really say I don't have an appetite because I am hungry, but as soon as I start eating its unpleasant like I am force-feeding and doesn't really want to go down. I did get a little more food in earlier, but should be able to get in more after work when I can herbally enhance my appetite. It should make eating a bit easier anyway.

 

[akboom87]

Hopefully tomorrow you get feeling better!

 

[Segansational]

You need to be blending your oats into the shake, not cooking them.

That’s 101 stuff when you have low appetite. Eating oats is only to increase satiety!

Try to get some short walks in.

Man, I miss my oats/PB/frozen banana shakes. But that's only in bulking SZN for me.

 

[MrKleen73]

Hopefully tomorrow you get feeling better!

Thanks, it is hard to tell whether I feel better or not. I know that sounds odd, but I haven't tried to eat anything yet. I do feel I have a little more energy but we will see how that holds up throughout the day.

Man, I miss my oats/PB/frozen banana shakes. But that's only in bulking SZN for me.

Oh man, I am sure you could make it work for cutting just use PB2 for the peanut butter and you have a great post workout shake or any other meal for that matter.

9/8/23 - Morning weight - 201.6 - Still dropping weight here, imagine that having a hard time getting calories in and dropping weight... I actually ended up doing better on calories than expected originally. I was able to enhance appetite yesterday after work and get in some decent calories for dinner. Estimated macros are about 135p, 220c and 40 fats. Not a huge day but the best I have done since COVID. Cuts are coming in but even with over 200c yesterday I am flat as a pancake.

My wife and daughter have both said they don't have any appetite since they got over it either. Of course it is not bothering them they want to lose weight. Sage is actively trying to lose weight now, so she loves it. They have lost 5lbs in the last week or so because it is making it easier for her to make better choices. I also offered them a $500 discount on money they owe us if they can drop 50 lbs in 6 months. Just something to help them get started on the journey so they can improve their health and self esteem. I know that may sound like a lot but someone who has a lot to lose it isn't that aggressive, and if they are on track and working hard I have no problem extending it out but I am not telling them that until getting closer to the deadline, and or weight.

Okay, I just figured out the issue with food or a big part of it. COVID took my taste! I didn't lose it completely, but probably 15-25% left. I went to an oldie but goodie for easy to get down food with an Uncle Ben's Spanish rice pack. I really enjoy these and while I am eating it all I could focus on was the texture, and then I was like wait, that is because something is missing. This barely has any of the flavor it normally does. Then took a drink of my sugar free grape coolaid and again it tasted completely watered down, with only a hint of grape. After that I went and put some salt directly on my tongue and it took like 10 seconds for me to get even a hint of the flavor of salt. So I have the one friggin symptom I always said I would hate to have... Loss of taste.

Oh well, now I know what it is, and just hope it will not last long. However, I am going to use this period to my advantage since I am still leaning up for the next few weeks. Should make being in a deficit much easier since I won't be eating for enjoyment.

Now to figure out the best way to stomach the foods I need to get in. I will probably blend things so I can just drink them down in a smoothie or shake. Soups haven't been bad and protein powder goes down okay. I will just be using a lot less water to get it over with faster. Once I get this rice down it will probably be a bit before I try rice again, the texture cooked is messing with me. Chewing rice for 30 seconds to swallow it is not a fun thing. LOL

It is crazy to me now how I didn't notice I couldn't taste was the issue, but honestly I think it got worse today and I am hoping it is not on the rest of the way out.

 

[akboom87]

Thanks, it is hard to tell whether I feel better or not. I know that sounds odd, but I haven't tried to eat anything yet. I do feel I have a little more energy but we will see how that holds up throughout the day.

Oh man, I am sure you could make it work for cutting just use PB2 for the peanut butter and you have a great post workout shake or any other meal for that matter.

9/8/23 - Morning weight - 201.6 - Still dropping weight here, imagine that having a hard time getting calories in and dropping weight... I actually ended up doing better on calories than expected originally. I was able to enhance appetite yesterday after work and get in some decent calories for dinner. Estimated macros are about 135p, 220c and 40 fats. Not a huge day but the best I have done since COVID. Cuts are coming in but even with over 200c yesterday I am flat as a pancake.

My wife and daughter have both said they don't have any appetite since they got over it either. Of course it is not bothering them they want to lose weight. Sage is actively trying to lose weight now, so she loves it. They have lost 5lbs in the last week or so because it is making it easier for her to make better choices. I also offered them a $500 discount on money they owe us if they can drop 50 lbs in 6 months. Just something to help them get started on the journey so they can improve their health and self esteem. I know that may sound like a lot but someone who has a lot to lose it isn't that aggressive, and if they are on track and working hard I have no problem extending it out but I am not telling them that until getting closer to the deadline, and or weight.

Okay, I just figured out the issue with food or a big part of it. COVID took my taste! I didn't lose it completely, but probably 15-25% left. I went to an oldie but goodie for easy to get down food with an Uncle Ben's Spanish rice pack. I really enjoy these and while I am eating it all I could focus on was the texture, and then I was like wait, that is because something is missing. This barely has any of the flavor it normally does. Then took a drink of my sugar free grape coolaid and again it tasted completely watered down, with only a hint of grape. After that I went and put some salt directly on my tongue and it took like 10 seconds for me to get even a hint of the flavor of salt. So I have the one friggin symptom I always said I would hate to have... Loss of taste.

Oh well, now I know what it is, and just hope it will not last long. However, I am going to use this period to my advantage since I am still leaning up for the next few weeks. Should make being in a deficit much easier since I won't be eating for enjoyment.

Now to figure out the best way to stomach the foods I need to get in. I will probably blend things so I can just drink them down in a smoothie or shake. Soups haven't been bad and protein powder goes down okay. I will just be using a lot less water to get it over with faster. Once I get this rice down it will probably be a bit before I try rice again, the texture cooked is messing with me. Chewing rice for 30 seconds to swallow it is not a fun thing. LOL

It is crazy to me now how I didn't notice I couldn't taste was the issue, but honestly I think it got worse today and I am hoping it is not on the rest of the way out.

One of are remote engineers caught it last week he didn’t get real sick but lost taste, talked to him today so roughly 10 days or so since last time, still no taste.

 

[gphagan1]

Thanks, it is hard to tell whether I feel better or not. I know that sounds odd, but I haven't tried to eat anything yet. I do feel I have a little more energy but we will see how that holds up throughout the day.

Oh man, I am sure you could make it work for cutting just use PB2 for the peanut butter and you have a great post workout shake or any other meal for that matter.

9/8/23 - Morning weight - 201.6 - Still dropping weight here, imagine that having a hard time getting calories in and dropping weight... I actually ended up doing better on calories than expected originally. I was able to enhance appetite yesterday after work and get in some decent calories for dinner. Estimated macros are about 135p, 220c and 40 fats. Not a huge day but the best I have done since COVID. Cuts are coming in but even with over 200c yesterday I am flat as a pancake.

My wife and daughter have both said they don't have any appetite since they got over it either. Of course it is not bothering them they want to lose weight. Sage is actively trying to lose weight now, so she loves it. They have lost 5lbs in the last week or so because it is making it easier for her to make better choices. I also offered them a $500 discount on money they owe us if they can drop 50 lbs in 6 months. Just something to help them get started on the journey so they can improve their health and self esteem. I know that may sound like a lot but someone who has a lot to lose it isn't that aggressive, and if they are on track and working hard I have no problem extending it out but I am not telling them that until getting closer to the deadline, and or weight.

Okay, I just figured out the issue with food or a big part of it. COVID took my taste! I didn't lose it completely, but probably 15-25% left. I went to an oldie but goodie for easy to get down food with an Uncle Ben's Spanish rice pack. I really enjoy these and while I am eating it all I could focus on was the texture, and then I was like wait, that is because something is missing. This barely has any of the flavor it normally does. Then took a drink of my sugar free grape coolaid and again it tasted completely watered down, with only a hint of grape. After that I went and put some salt directly on my tongue and it took like 10 seconds for me to get even a hint of the flavor of salt. So I have the one friggin symptom I always said I would hate to have... Loss of taste.

Oh well, now I know what it is, and just hope it will not last long. However, I am going to use this period to my advantage since I am still leaning up for the next few weeks. Should make being in a deficit much easier since I won't be eating for enjoyment.

Now to figure out the best way to stomach the foods I need to get in. I will probably blend things so I can just drink them down in a smoothie or shake. Soups haven't been bad and protein powder goes down okay. I will just be using a lot less water to get it over with faster. Once I get this rice down it will probably be a bit before I try rice again, the texture cooked is messing with me. Chewing rice for 30 seconds to swallow it is not a fun thing. LOL

It is crazy to me now how I didn't notice I couldn't taste was the issue, but honestly I think it got worse today and I am hoping it is not on the rest of the way out.

I was going to say every time I got COVID it took my taste, and I would feel like I wanted to eat, but when I would start eating I just couldn’t enjoy it. The first time I got it was the worst and making homemade shakes with vanilla ice cream and protein powder kept me going for a week, but my wife would get on to me because it did seem to make congestion worse right after, and I couldn’t even think about working out. Well hopefully your taste will come back pretty quickly so you can enjoy a meal.

 

[MrKleen73]

One of are remote engineers caught it last week he didn’t get real sick but lost taste, talked to him today so roughly 10 days or so since last time, still no taste.

I wonder if he is losing weight. It's also not just that but there is still something going on with my gut as well. I assume it is all linked since the bowels start at the mouth and end sphincter. Either way making a plan of action here.

 

[MrKleen73]

I was going to say every time I got COVID it took my taste, and I would feel like I wanted to eat, but when I would start eating I just couldn’t enjoy it. The first time I got it was the worst and making homemade shakes with vanilla ice cream and protein powder kept me going for a week, but I couldn’t even think about working out. Well hopefully your taste will come back pretty quickly so you can enjoy a meal.

RIGHT!!!! Food is one of my great joys, I cannot wait for it for my taste to return.

If I weren't focusing on fat loss right now I would be all over an ice cream protein shake. More importantly it being in the house would make it harder for my wife and Sage to continue their weight loss. So I will do without on that one. I might look up how to make a sorbet, get some fruit in, and keep nice and low fat too.

 

[Segansational]

Wow, can't imagine how defeating and joyless losing taste would be! But then again, maybe it will help you lose weight!

 

[MrKleen73]

Wow, can't imagine how defeating and joyless losing taste would be! But then again, maybe it will help you lose weight!

That is a great way to put it. Like I love those Uncle bens Spanish rice things, and I ended up getting my rice down like I was taking handfuls of pills at a time. Take a bite wash it down with a big gulp of water type of thing. I couldn't deal with chewing it tasteless any more. Especially since I can't taste the salt, my mouth doesn't even water, it is horrible. LOL Now it is time to try to get something else down so I can lift when I get off work tonight.

 

[Hyde]

COVID and other viruses I’ve found keep you flat. The body just won’t hydrate or fill out properly, which makes returning to training too soon extra risky.

You may recall the slight hamstring tear I had on RDLs within the last year, from trying to pull something like 300lbs barely coming off a virus.

 

[gphagan1]

COVID and other viruses I’ve found keep you flat. The body just won’t hydrate or fill out properly, which makes returning to training too soon extra risky.

You may recall the slight hamstring tear I had on RDLs within the last year, from trying to pull something like 300lbs barely coming off a virus.

That’s exactly true, like the body just doesn’t store fluids properly like when healthy. Always felt dehydrated and drained with COVID and that crazy Flu that was going around as well.

 

[BennyMagoo79]

@SkRaw85 Yeah, it doesn't feel good, I am going to see my chiro next week when I am back in the office. See if he can get me some more relief with an adjustment. I have had various levels of instant relief with an adjustment before and will take anything I can get. It is hard to both train hard and train very carefully.

9/3/23 - Morning Weight - 205.8 - leaning up, I know I keep saying it and the scale not reflecting so I must really be responding to the titration of testosterone, creatine and RP Training.

Push Focus Upper - Slow negatives and pause in stretch on all exercises

Arsenal Horizontal Press 70x14, 14, 14 - last two sets were MyoRep Match sets

Arsenal Straight Arm Fly - 120x12 x 12, 12 - last two sets were MyoRep Match sets

Arsenal Shoulder Press - 25x14, 14, 14 - last two sets were MyoRep Match sets

Arsenal Standing Shoulder Raise - 50x2RIR x 3 sets

Arsenal Reverse Fly 70x2RIR x 3 sets

Cable Triceps Extension 70x2RIR x 3 sets

Superset
Incline EZ Bar Skull Crushers 55x2RIR
EZ Bar - CG Incline Press - 55x2RIR

Alternating Curls 35x9, 9, 9 - last two sets were MyoRep Match sets

I noticed how much more vascular I was looking today and that it really showed by this window. I wasn't pumped or anything just walked by and noticed and thought it was cool. So I snapped a couple of shots. Lots of leaning in my extremities! My arms seem to be responding well to the frequency, and my abs tightened back up a decent bit. Progress is being made!

View attachment 235707


Just relaxed.

View attachment 235709

Tomorrow I will decide if I am doing lower body or taking a day. If my back holds up well tonight I am going for it. If it needs a little rest I will switch to a Burn Day plan. Right now progress relies on flexible but consistent forward movement in some aspect of my fitness goals. I am at a point I can work hard, but have to be careful not to aggravate it by letting the area get too fatigued so pivots may be more frequent.

Holy moly!!
Looking jacked dude!

 

[MrKleen73]

Ah Man, I lost an update here. I had a great upper body pull session Friday evening. I had everything type up on my other laptop and thought I had posted it.

Not going to go nuts trying to get the info in but here is the general outline of the session

Arsenal Lat PullDown - 3 works sets 1RIR

Cable Rows - 3 work sets 2RIR

MegaMass Isolateral high Row = 3 work sets 2RIR

Single Arm Stretchers - 1 set 0RIR

Arsenal Side Raise - 3 sets 2RIR

Arsenal Reverse Fly - 3 sets 2 RIR

Incline DB Curls x 3 sets 1 RIR

Db Hammer Curls x 3 sets 1RIR

Rope Triceps Ext - 2 sets 2RIR - I noticed I was not getting a pump any longer and was sweating profusely so I stopped here instead of doing the final set.

==================================================================================

9/10/23 - Morning Weight 200.4 - Weight dropped down to 200.x since I have been trying to force in calories to keep from losing mass while I can't taste or smell.

Lower Body Session

Leg Press - 640x2RIR x 3 sets

Mega Mass Hack Squats 90x2RIR x 2 sets - higher reps, the design of this one really puts everything on the quads, very well designed hack squat.

Mega Mass Pendulum Squats 45x2RIR x 3 sets - Such a deep ROM and stretch with these. I really enjoy this machine, and am amazed how little weight is needed.

Belt Squats - 90x2RIR x 1 set - I just didn't have it in me to do anymore. I was gasping for air by the end of my first warm up set. COVID really messed with my ability to get enough oxygen to the muscles and just took it out of me. Between that and the heat in the gym I just couldn't muster anymore energy to keep going on legs.

While recovering I started talking to a powerlifter who helped me get into the belt squat. After some chatting and him trying to talk me into doing a meet next year I tried my hand at the Arsenal Competition bench, it has a nice and wide bench with lots of padding. So I told him I wanted to try benching on them some day and he was like, well how about right now?

So we went over did some with just the bar, then like 8 with 135, we decided to see how 185 felt, was easy as pie and no pain in my subscap. Finally we bumped up to 225 and it moved so damn easy and fast. I did a few singles to see if my shoulder was going to act up and it didn't. So I may be able to add at least some barbell bench back into the rotation. Just going to do it slowly to see if I can't work back into some decent pressing. If I can get to where I can do 5-10 reps here with some good weight I should see some very nice results. Barbell Bench just has a way to it that really pushes my pecs hard, and always gets them seriously worked.

=============================================================================

9/11/23 - Morning Weight 200.2 - I am still maintaining right at 200, keeping weight and food intake up has not been easy with the loss of smell and taste, but I am doing my best. Currently fasting, and will end up going for a walk, or doing some cardio next door at the gym.

 

[Hyde]

Awesome that you might get to bench again!

 

[MrKleen73]

Awesome that you might get to bench again!

Yes, it is very exciting! I won't let myself get distracted with trying to go crazy building my bench back up while training for the BB stuff, but if I can train it in a hypertrophy capacity I should be able to get to a decent 275+ on bench and once this disc issue heals some more I may even be able to squat again which could make getting an elite level at 50 in the 198 class a possibility. Of course just getting excited about possibilities, not planning anything yet. Bodybuilding is the focus until I compete next year.

 

[gphagan1]

Yeah, it may take a little to get your lung capacity back, but that’s great you were able to get some bench work in. Sounds like the new gym may work out pretty good.

 

[jimbuick]

Damn, your arms are looking great. I wanna look like you when I grow up.

 

[MrKleen73]

Yeah, it may take a little to get your lung capacity back, but that’s great you were able to get some bench work in. Sounds like the new gym may work out pretty good.

Yes, I am absolutely loving it! They have both great bodybuilding focused machines, then 4 arsenal comp bench / squat racks too. You just move the bench out of the center and set it up for squats. Totally bad ass set up.

Also that Arsenal Belt Squat is brutal... I had not used one before but the PL guy that was helping me told me that this machine was so much more efficient, that he was able to load ton's of weight on the bigger ones but this bad boy he really has to work on it. He is 41 and competes at 220, DL = 783, Bench was in the 380s, and Squat in the 600s. I forgot the total but it was over 1700lbs which is pretty impressive. So when he said this was way harder and not to be frustrated by it I took it to heart. I will definitely be using this as it also allowed me to get a really deep squat that just lit up my quads, glutes and adductors extremely well.

Damn, your arms are looking great. I wanna look like you when I grow up.

Thank you Sir! Trying to build them up, I haven't focused this much on arms or delts in several years. Hoping they just blow up. I kind of feel like they got smaller for a bit, and now they are kind of growing into being leaner. My sleeves definitely started tightening back up a little even though leaner so I am taking that as a good sign!

 

[Hyde]

Yes, I am absolutely loving it! They have both great bodybuilding focused machines, then 4 arsenal comp bench / squat racks too. You just move the bench out of the center and set it up for squats. Totally bad ass set up.

Also that Arsenal Belt Squat is brutal... I had not used one before but the PL guy that was helping me told me that this machine was so much more efficient, that he was able to load ton's of weight on the bigger ones but this bad boy he really has to work on it. He is 41 and competes at 220, DL = 783, Bench was in the 380s, and Squat in the 600s. I forgot the total but it was over 1700lbs which is pretty impressive. So when he said this was way harder and not to be frustrated by it I took it to heart. I will definitely be using this as it also allowed me to get a really deep squat that just lit up my quads, glutes and adductors extremely well.


Thank you Sir! Trying to build them up, I haven't focused this much on arms or delts in several years. Hoping they just blow up. I kind of feel like they got smaller for a bit, and now they are kind of growing into being leaner. My sleeves definitely started tightening back up a little even though leaner so I am taking that as a good sign!

783 is a serious pull! That’s definitely not amateur hour.

 

[MrKleen73]

783 is a serious pull! That’s definitely not amateur hour.

Yeah, that is why it was the only one I remembered the actual numbers. I was really impressed by it.