Kleen - Project 50: Under Construction
- Thread starter MrKleen73
- Start date
gphagan1
Legend
Awesome news…..just in time to finish the year out, and start the new year strong. I know you know the training and gear that’s worked for you, but I guess for me when starting back lifting after an injury obviously go slow. And literally what’s always allowed me to bring a muscle back quicker was slow movements, contractions, focusing on the target muscle to really start getting that feel again, and it also allows you to stop without much risk if you do feel a twinge or pain. But in essence you’re bringing that mind muscle connection back as your strength continually builds. And then you’ll know it when it’s getting back to normal and you’re able to train at a normal pace again. That’s when you start to really notice how quickly it starts getting built back up…that muscle memory is a beautiful thing.
BennyMagoo79
Well-known member
Awesome dude!!!
My advice: add tren lol!
Seriously, you are going to feel like a million bucks with that cycle and it will along way towards assisting recomp. I’m excited for you!
My advice: add tren lol!
Seriously, you are going to feel like a million bucks with that cycle and it will along way towards assisting recomp. I’m excited for you!
MrKleen73
Legend
Thanks, I got my first lift in today. It felt great!
This is exactly the plan, make the most out of the least amount of weight. Lift with intention for the targeted muscle and create my extra tension by flexing throughout the movement so less stress on connective tissue.Awesome news…..just in time to finish the year out, and start the new year strong. I know you know the training and gear that’s worked for you, but I guess for me when starting back lifting after an injury obviously go slow. And literally what’s always allowed me to bring a muscle back quicker was slow movements, contractions, focusing on the target muscle to really start getting that feel again, and it also allows you to stop without much risk if you do feel a twinge or pain. But in essence you’re bringing that mind muscle connection back as your strength continually builds. And then you’ll know it when it’s getting back to normal and you’re able to train at a normal pace again. That’s when you start to really notice how quickly it starts getting built back up…that muscle memory is a beautiful thing.
Thanks! I know you love it! That's big boy stuff, I am ain't ready for it. I would end up pushing too hard adding that type of aggression.
I do think with what I have I should be able to make some killer progress.
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MrKleen73
Legend
11/19/22 Morning Weight 213.3
Upper Body - Horizontal Push Pull w/ Arms and Shoulder raises
Shoulder Prehab / Rehab = 3 sets of 20 on all
Band Pullaparts
Banded External Rotations Arm at side
Banded Internal Rotations Arm at side
Banded External Rotations Arm Abducted
Banded Internal Rotations Arm Abducted
Banded Straight Arm Scap Pull Backs
Work Sets = 3 sets of 20 on all but Arms
Slow tempo - Flexing through ROM to create extra tension
DB Bench 25
Iron Tech Isolateral Incline Row 45
DB Side Raises 10
DB Curls 15 - right arm only 2 sets
DB OH Extension - Left Arm 15 x1 set
Iron Tech Rope Triceps Extensions 50x 2 sets
Plate Front Raise - 25
Band Pullaparts
This workout was awesome. Only exercise I really needed to focus hard on for safety was DB Bench. Since they tucked my biceps tendon under the pec I could feel that part was a little sensitive at first and harder to control. I warmed up on that starting from 5, 10, & 15lbs, Once I was fully warmed up I felt confident to proceed. I can tell you my pecs are going to be sore, and wouldn't be surprised if a few other things are. Now I am icing a few hours later before going to bed.
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Upper Body - Horizontal Push Pull w/ Arms and Shoulder raises
Shoulder Prehab / Rehab = 3 sets of 20 on all
Band Pullaparts
Banded External Rotations Arm at side
Banded Internal Rotations Arm at side
Banded External Rotations Arm Abducted
Banded Internal Rotations Arm Abducted
Banded Straight Arm Scap Pull Backs
Work Sets = 3 sets of 20 on all but Arms
Slow tempo - Flexing through ROM to create extra tension
DB Bench 25
Iron Tech Isolateral Incline Row 45
DB Side Raises 10
DB Curls 15 - right arm only 2 sets
DB OH Extension - Left Arm 15 x1 set
Iron Tech Rope Triceps Extensions 50x 2 sets
Plate Front Raise - 25
Band Pullaparts
This workout was awesome. Only exercise I really needed to focus hard on for safety was DB Bench. Since they tucked my biceps tendon under the pec I could feel that part was a little sensitive at first and harder to control. I warmed up on that starting from 5, 10, & 15lbs, Once I was fully warmed up I felt confident to proceed. I can tell you my pecs are going to be sore, and wouldn't be surprised if a few other things are. Now I am icing a few hours later before going to bed.
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Rocket3015
Legend
Good to see you training smart!
MrKleen73
Legend
Absolutely!
Thanks, I definitely need to!
I was happy to be doing it!
Yes Sir! Exploded out of the gate!
I was right about my pecs being sore, they are still feeling some DOMS.
Yesterday was a rest day and I went out for another day of driving with my son. We had a blast, destroyed 3 guys in Chargers with Scat packs with cams, full bolt ons and running E85 tunes. One got offended when my son told him to go ahead and take the jump he would give him the head start. Then when we blew by him he understood my son was just trying to be fair. It's funny no one knows what these Twin Turbo Genesis G70 and G80 sedans can do. They laugh at him with his loud exhaust until the 517WHP with all wheel drive snaps into action! His personalized license plate is WALKED so anyone he runs gets to see they just got walked if he wins. LOL
Either way, with all that play I wasn't in total control of my food when the group decided we were going to a burger place for lunch which was my fast breaker. All they had was burgers, and they were all 1/2 lb chuck. You gotta respect a place called The Burger Spot for only having burgers but I was surprised to see that when I got there. Calories are best estimates for the burger meal. I added all the pieces of the meal to get the closest to accurate I could. Ended the day with calories / fats a little higher than I wanted and protein a little lower but all in all it wasn't a bad day for nutrition.
11/20/22 Nutrition
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GreenMachineX
Well-known member
Jelly here. I'd love to run something, but now's not the time.
How's your hct and hgb do with all that?
MrKleen73
Legend
11/21/22 - Morning Weight 212.6 - going back down a little more. In the TMI category I think I dropped another pound or so shortly thereafter. LOL
Going to hit up lower body today, noticing my tendons feel a bit dry and tight around the knee area so the NPP tomorrow will be a welcome addition!!! Since I have a decent amount I am going with .3ml Tuesday, .3ml Thursday and .4ml Saturday just so I am not taking shots every day some weeks if I went EOD. That will put the NPP @ 200mg a week to see how it treats me. I have prescription tadalafil on hand if needed, they sent me an extra 3 month supply one quarter this year so I have extra for recreational purposes. Anyone have a recommendation on how much P5P I should run or start at with NPP @ 200mg?
Going to hit up lower body today, noticing my tendons feel a bit dry and tight around the knee area so the NPP tomorrow will be a welcome addition!!! Since I have a decent amount I am going with .3ml Tuesday, .3ml Thursday and .4ml Saturday just so I am not taking shots every day some weeks if I went EOD. That will put the NPP @ 200mg a week to see how it treats me. I have prescription tadalafil on hand if needed, they sent me an extra 3 month supply one quarter this year so I have extra for recreational purposes. Anyone have a recommendation on how much P5P I should run or start at with NPP @ 200mg?
MrKleen73
Legend
@GreenMachineX I donated pretty recently and was @ 47HCT before donating and drop 3-4 points normally. So I would guess I am around 44-45HCT now and probably will be 50-52 at the end of the run. Nothing to worry myself about at those levels and will be able to donate again if needed before the cycle is over. I start getting flush red when HCT gets in the 50 range so it becomes a little obvious. Not sure on HGB, I am not even sure if that is on my normal blood work or it has always been normal so I haven't paid it much attention.
gphagan1
Legend
On P5P I usually start with a 100mg a couple of weeks before starting a cycle, that may effect Prolactin, but I know some run it at 200mg that have issues with NPP.
MrKleen73
Legend
Thanks! Honestly, I don't really have a reference point. My cycling has honestly been relatively limited in the actual oil based gear I have used. I have had a lot of designer orals but this will be my first run on NPP, and I never cycled Deca or anything. Pretty much Testosterone only up until I ran the EQ. I haven't even run Masteron which i think I would really like and plan to include in my TRT/Cruise periods. Other than that mostly DHT based orals like Winny, and Anavar, or some TBol none of which is 19-nor. I have run TD Dienolone, and TD Trest at moderate doses alongside epistane which crushed estro response. I can't remember how much P5P I ran on that run but I never had any issues with libido or anything on them and no gyno issues due to the epistane.
It took a while for me to convince the wife that oils were far better for me than oral designers. Although we have a I don't want to know what you are taking unless I ask agreement that only happened just before my string of injured years so my exposure to oils has been limited.
MrKleen73
Legend
I hope so, I know some people it really kicks them in the Dick. I know you do really well with 19-nors though. Mr. No Sides!
Marne40
Well-known member
It’s one of my favorites as well. Joints feel great, motivation is great, and I always seem to be in a good mood when I’m running it. If my boobs could handle it during both my yearly blasts, I’d include it without any hesitation.
Rocket3015
Legend
Dumb Question is NPP and Deca the same thing ?
gphagan1
Legend
Yes, Deca is long half-life and NPP is short half-life.
Rocket3015
Legend
Thank you!
MrKleen73
Legend
I have 13ml of NPP @ 200mg, so if things go well the dose may go up as I move along. Just don't want to get that there deca dong, or start lactating. I don't intend to increase the Test from where it is so who knows how that part might go. On the same note will likely be putting some money down for gyno removal around the new year so if there is a time for it to get worse it would be before then.
I don't intend to increase the Test from where it is so who knows how that part might go. On the same note will likely be putting some money down for gyno removal around the new year so if there is a time for it to get worse it would be before then.
RegisterJr
Legend
Looks like you’re coming back with the right plan. Congrats on completing recovery!
Hyde
Legend
Yeah the Genesis is a very solid platform; it gets slept on because it’s a Hyundai I think, but Hyundai of today vs yesteryear might as well be a totally separate brand.
200mg P5P per day split over 2 doses about 8-12 hours apart can make a big difference. If you are still having issues, try 400/day (2x200mg) before resorting to prami or caber.
Sufficiently controlling estrogen will also help to prevent prolactin from getting out of control. If estrogen is sufficiently high and the progesterone receptor is getting agonized (like by Nandrolone) then prolactin will climb.
200mg P5P per day split over 2 doses about 8-12 hours apart can make a big difference. If you are still having issues, try 400/day (2x200mg) before resorting to prami or caber.
Sufficiently controlling estrogen will also help to prevent prolactin from getting out of control. If estrogen is sufficiently high and the progesterone receptor is getting agonized (like by Nandrolone) then prolactin will climb.
MrKleen73
Legend
Thanks @Hyde that sounds good, I think estrogen is low, or not binding to receptors much anyway right now. I have been feeling pretty dry since last week. Hoping the NPP helps with that actually. I chose leg press over squatting today because my knees are feeling dry and I didn't want to risk it with the extra lateral forces squats put on them.
Hyde
Legend
I don’t trust them for everything, but Nutricost P5P 100mg caps are honestly really legit. I mean they work really well.
MrKleen73
Legend
11/21/22 Training Session - Lower Body
Stair Mill Warm Up = 5 minutes - Pressed hard against stair to activate quads, glutes and calves. I already had a leg pump by the end of the 5 minutes.
Leg Press - 20 deep reps per set no lockout for extra TUT
6 plates
8 plates
10 plates
12 plates
12 Plates
12 Plates x 6 - Stopped here due to quads being toasted and started failing and felt the stress on the connective tissue instead.
Hyper Extension into GHR x 4 sets - Slow segmented tempo - Paused at the top of the hyperextension for a second then slowly leg curled up and back down paused again then did another hyperextension.
3 sets to RPE9
1 set to failure
Super Set - 4 sets of 15
Good Girls - 175x15, 190x15, 190x15
Bad Girls - 145x15, 175x15, 175x15
Crunch Machine while trying to hold a vacuum - 4 sets until just shy of a cramp each. My right side seems to be dominating my ab work. I think from me not carrying anything on my left side for so long. So going to start doing some suitcase and waiter carries but doing more on the left side to even things out.
By the way my legs were looking pretty impressive through my rather loose Under Armor pants. I didn't think you would be able to notive them but they quads were just bouncing with every step and the sweep was looking tight!
About to do some math and figure out what I need to eat before bed to be where I want to be with nutrition.
Stair Mill Warm Up = 5 minutes - Pressed hard against stair to activate quads, glutes and calves. I already had a leg pump by the end of the 5 minutes.
Leg Press - 20 deep reps per set no lockout for extra TUT
6 plates
8 plates
10 plates
12 plates
12 Plates
12 Plates x 6 - Stopped here due to quads being toasted and started failing and felt the stress on the connective tissue instead.
Hyper Extension into GHR x 4 sets - Slow segmented tempo - Paused at the top of the hyperextension for a second then slowly leg curled up and back down paused again then did another hyperextension.
3 sets to RPE9
1 set to failure
Super Set - 4 sets of 15
Good Girls - 175x15, 190x15, 190x15
Bad Girls - 145x15, 175x15, 175x15
Crunch Machine while trying to hold a vacuum - 4 sets until just shy of a cramp each. My right side seems to be dominating my ab work. I think from me not carrying anything on my left side for so long. So going to start doing some suitcase and waiter carries but doing more on the left side to even things out.
By the way my legs were looking pretty impressive through my rather loose Under Armor pants. I didn't think you would be able to notive them but they quads were just bouncing with every step and the sweep was looking tight!
About to do some math and figure out what I need to eat before bed to be where I want to be with nutrition.
MrKleen73
Legend
Awesome information, thanks! I have some Now P5P but going to need to get more so I will grab some of that.
Rocket3015
Legend
Getting back to your old self, get a little lube in those joints and training will be much more enjoyable
MrKleen73
Legend
Amen to that! Speaking of I did my first .3ml of NPP today with my Test shot. Hoping that starts up the lubrication process a little more.
11/21/22 Nutrition Totals - Spot on for these - Goal 2700-2800
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11/22/22 - Morning Weight 212 - down another .6lbs after a high calorie day. Nice!
My right hamstring has a little sting to it, feels almost like it is on the surface of the skin but is not. I think I may have disturbed the muscle fascia a little bit during the GHR portion of hypers yesterday. Nothing major but I feel it almost as if the skin is sensitive. I looked and no visible markings and nothing obvious. Another possibility is I annoyed my sciatic nerve while sick last week and it is just complaining a bit. I felt it getting a little grumpy last week being in bed so long. I will try to do some threading of the nerve at the gym during or after cardio today. Probably going to adjust my workout time to around 10:30AM then break my fast around 1:00 or 2:00PM today.
MrKleen73
Legend
Just did a little researching and the burning around my hamstring is definitely nerve related. Did some nerve stretches that were suggested and it improved a little. Going to keep doing them throughout the day. I got tied up with work and wasn't able to go do cardio earlier but about to take about 1/2 scoop of preworkout and head to the gym for some cardio here shortly.
This morning I took an old diet pill I have lying around that had 20mg of ephedra in it with some other goodies too. Boy did I forget how much that stuff clears out mucus, and opens the airways. Thinking between that and the half dose of pre that cardio should go well and I will likely sweat a lot.
This morning I took an old diet pill I have lying around that had 20mg of ephedra in it with some other goodies too. Boy did I forget how much that stuff clears out mucus, and opens the airways. Thinking between that and the half dose of pre that cardio should go well and I will likely sweat a lot.
BennyMagoo79
Well-known member
Nice work mate!
Reading about you cruising around with your son doing car stuff made me suddenly realise how much I miss doing man stuff!
Interested to see how the NPP treats you!
Reading about you cruising around with your son doing car stuff made me suddenly realise how much I miss doing man stuff!
Interested to see how the NPP treats you!
MrKleen73
Legend
You got to feed the masculine side of things. Masculinity is under attack and a lot of the man stuff is not only fun but needed for our mental health and quality of life. I am very lucky to have a wife who understands and pushes me to do and enjoy things like that which she has no interest in.
Rocket3015
Legend
Life is always more pleasurable with a good partner !
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Dustin07
Legend
it's awesome to see everyone around here powering through the end of the year like it's a race to see what we can accomplish before 12/31. in another group I'm in some guy just said "well I'm out until after the holidays, see y'all in January!"...................................................
Rocket3015
Legend
It's a life style not a fade !!
MrKleen73
Legend
Awesome it is good to be sought out!
Yeah forgot about that nonsense. It is go time and grow time right now!
MrKleen73
Legend
Amen!
SHORSE
Well-known member
100%
SHORSE
Well-known member
Not a lot of AM OG's left.Awesome it is good to be sought out!
Yeah forgot about that nonsense. It is go time and grow time right now!
MrKleen73
Legend
No doubt, we OG's gotta stick together!
RegisterJr
Legend
Ok, dryness and stuff related to estrogen, remedies, etc…
Is there a post similar to “back to basics” for this kind of stuff?
I admittedly ignored much of it over the years when I thought I would never better myself.
Is there a post similar to “back to basics” for this kind of stuff?
I admittedly ignored much of it over the years when I thought I would never better myself.
MrKleen73
Legend
@RegisterJr There might be in the Anabolics section but not one I know of. Maybe @Smont can do a quick one. The dryness, often shows itself in tighter joints that can feel a bit grindy, and stiff. Often you hold less water and just feel dry for lack of a better word. From what I know one of the easiest ways to get your estrogen levels back up if an AI or competing steroid is making it too low is to start taking some oral DHEA as it converts to estrogen pretty readily. For you on your TRT I wouldn't think you would be running into that unless you are running an AI with it. The side you would look for would be higher estrogen, which can bring water retention, acne, and of course the all feared itchy or swelling nipples.
Rocket3015
Legend
I just got blood work this morning, I am hoping it will tell me why my joins are so sore/dry ??
MrKleen73
Legend
Hopefully it sheds some light on it. Nothing like nagging joints to mess with the getting on of getting on.
MrKleen73
Legend
11/22/22 - Nutrition - A little high for a Burn Day - I needed to get to my 200 for protein and didn't want to use a shake to do so last night. Wanted to bring in some more fiber so made the call to do what I thought was better healthwise rather than composition wise. Plus it is still plenty low enough to be a deficit.
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11/23/22 Morning Weight - 212.4 - funny how a lower calorie, lower carb day can still result in an increase in weight. Not sweating it though, this isn't a race. Honestly if I am a noticeably leaner 212 at the end of this run I will be happy as a pig in mud!
I ordered some more goodies, a few more supports Vitamin K2, more P5P, Collagen peptides, and a couple bottles of CEL Lipo Elite, they are doing 30% off right now on everything at CEL, SNS, & Muscle Addiction Code BLACKFRIDAY30.
I also sent the wife my Christmas order LOL. She is picking me up the Titan Tall Wall Mounted Pulley Tower. Seems like one of the few things that isn't a Black Friday deal on their site of course. Oh well I have been missing the ability to do cable movements and excited about filling that gap in home gym functionality.
@Hyde what dose do you recommend K2 at while on cycle? Trying to keep these arteries flowing freely.
Going to hit up an upper body session at lunch today or try to at least if work schedule allows. For some reason I have partners here requesting assistance around lunch time when they should all be working from home enjoying their families.
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11/23/22 Morning Weight - 212.4 - funny how a lower calorie, lower carb day can still result in an increase in weight. Not sweating it though, this isn't a race. Honestly if I am a noticeably leaner 212 at the end of this run I will be happy as a pig in mud!
I ordered some more goodies, a few more supports Vitamin K2, more P5P, Collagen peptides, and a couple bottles of CEL Lipo Elite, they are doing 30% off right now on everything at CEL, SNS, & Muscle Addiction Code BLACKFRIDAY30.
I also sent the wife my Christmas order LOL. She is picking me up the Titan Tall Wall Mounted Pulley Tower. Seems like one of the few things that isn't a Black Friday deal on their site of course. Oh well I have been missing the ability to do cable movements and excited about filling that gap in home gym functionality.
@Hyde what dose do you recommend K2 at while on cycle? Trying to keep these arteries flowing freely.
Going to hit up an upper body session at lunch today or try to at least if work schedule allows. For some reason I have partners here requesting assistance around lunch time when they should all be working from home enjoying their families.
Hyde
Legend
180mcg of K2 year round. Take it with your daily Vitamin D3. You will go through more D3 using K2. NOW makes a nifty 180mcg/5,000iu K2/D3 combo pill at a decent price if you shop around sales.
Those people sound like people who won’t make any kind of progress, at least not what they’d be capable of with some consistency of effort.
Whatever people want to think, you’re always getting better or worse - time waits for no man!
Those people sound like people who won’t make any kind of progress, at least not what they’d be capable of with some consistency of effort.
Whatever people want to think, you’re always getting better or worse - time waits for no man!
Dustin07
Legend
You are a wealth of quotes.
We might have to put you in charge of a power lifting version of a 'quote a day' desk top calendar.