Kleen - Project 50: Under Construction

[MrKleen73]

He is in between Dallas and the house on the bay during a move but the place on the bay is in San Leon Texas, about 30 minutes from me. It is on Dickinson bay which is the same body of water as Galveston Bay just the water closer to the inland, and Galveston Bay is the body of water closer to Galveston Island. He is down almost every other weekend now but will be here permanently when summer starts.

We have a super bond like brothers and best friends. He is older than me, and he lost his younger brother to an accident when he was around 20, and I lost my older brother when I was 21. So, we kind of fill that void in each others lives. Him being down here is a HUGE improvement in my life. One of my favorite people in the world!

 

[MrKleen73]

4/10/23 - Parking Garage Walking - 68 minutes. I tried to increase my pace a little today too and ended up with a nice calve and tibialis pump.

Fast is going well. I have finished my waters and had 3 grams of salt for the day so far. I will break my fast in the morning.

 

[Segansational]

More like a Gorilla who has been fed a little to well.

You're a Silverback!

 

[MrKleen73]

You're a Silverback!

Why thank you Sir! My arms are long enough for the task too! I have right around a 75 inch reach and am only 5'7-5'8.

4/11/23 - Morning Weight - 212.2 - only down .8 lbs off of that fast. I did keep water and sodium up so I think I am retaining more glycogen from higher test, getting more efficient with the fasting, and water from the increased sodium. Could be that, or this is my sticking point and I will get a whoosh effect soon and see a sudden drop when my body stops trying to maintain this weight with water.

Judging by how I look there is definitely more glycogen in the muscle. My shirt fit noticeably tighter in the arms and shoulders this morning, while my stomach is pretty flat for my current composition.

I will be hitting up some squats of some sort, leg press and hack squats if I can get on the machine today. Throw in some leg extensions for good measure. For the squats I will see how much I can do on back squats with a straight bar and if not enough to make me work I will try front squats. If none of the squats work I will either use another machine.

I downloaded John Meadows Odin's Force from a thread here and am going to read it and see if I want to give it a shot or just keep doing what I am doing for right now.

 

[MrKleen73]

There is just something about breaking a 36 hour fast that is so refreshing and pleasing. Just knocked out 2 clementines, a 6oz 93/7 hamburger patty, and half a can of Serious beans Bacon & Jalapeno Beans. So good. These are hands down my favorite brand of canned beans!!! This flavor is the best I have had so far but if you all see these in the grocery store and aren't opposed to canned food the 4 I have tried so far are awesome. I have not had the Carolina Gold, or the Dr. Pepper Sweet and Sassy yet.

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I brought all of my meals for today at work and it feels so great to know I have them all prepped. The next 2 meals will be Slow Cooker Fiesta Chicken (Breast Only) with rice added in the last 45 minutes to soak up the juices.

 

[gphagan1]

There is just something about breaking a 36 hour fast that is so refreshing and pleasing. Just knocked out 2 clementines, a 6oz 93/7 hamburger patty, and half a can of Serious beans Bacon & Jalapeno Beans. So good. These are hands down my favorite brand of canned beans!!! This flavor is the best I have had so far but if you all see these in the grocery store and aren't opposed to canned food the 4 I have tried so far are awesome. I have not had the Carolina Gold, or the Dr. Pepper Sweet and Sassy yet.

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I brought all of my meals for today at work and it feels so great to know I have them all prepped. The next 2 meals will be Slow Cooker Fiesta Chicken (Breast Only) with rice added in the last 45 minutes to soak up the juices.

I’ve seen those beans at our Kroger and wondered if they were good. I’m gonna have to go pick up some Jalapeño Bacon and Sweet Smoky Chipotle to go with our Taco Tuesday after work.

 

[MrKleen73]

I’ve seen those beans at our Kroger and wondered if they were good. I’m gonna have to go pick up some Jalapeño Bacon and Sweet Smoky Chipotle to go with our Taco Tuesday after work.

@gphagan1 The southwest black beans are great in a burrito bowl, even says so on the can. I am sure they would be great with tacos. The Jalapeno Bacon are a little sweet so I different flavor profile than Mexican / Hispanic fare. The chipotle are more like a spicy smokey flavored baked bean too so if you aren't looking for sweet with that meal go with the black beans.

 

[gphagan1]

@gphagan1 The southwest black beans are great in a burrito bowl, even says so on the can. I am sure they would be great with tacos. The Jalapeno Bacon are a little sweet so I different flavor profile than Mexican / Hispanic fare. The chipotle are more like a spicy smokey flavored baked bean too so if you aren't looking for sweet with that meal go with the black beans.

Awesome, will do

 

[MrKleen73]

Awesome, will do

I actually used some of the black beans in the Slow Cooker Fiesta Chicken I am eating today. Good stuff!

 

[Hyde]

Next time I’m at Kroger I’ll try to run them down! Sound great.

Nice work on the fast. If nothing else, you know it makes your body better at metabolic flexibility, liberating stored fat, and insulin sensitive. Longterm you’ll have better composition and bloodwork.

 

[MrKleen73]

Next time I’m at Kroger I’ll try to run them down! Sound great.

Nice work on the fast. If nothing else, you know it makes your body better at metabolic flexibility, liberating stored fat, and insulin sensitive. Longterm you’ll have better composition and bloodwork.

They are so good!

Facts! I am not too worried about it because right now I know for certain I am doing what is needed and creating a deficit so I know it will work itself out over time. If not I know I need to drop calories on my Build Days!

That being said I did go over my calories by about 600 yesterday even though with great macros and fiber content. So, I need to cut back a little on my upper body day tomorrow if I am going to make up for it.

4/11/23 -Lunch Walk 70 minutes walking the hills by the bayou.

Training - Legs - Squat Based

Preworkout = 1.5 scoops of Olympus labs Oracle

WU = Stair Mill x 5 minutes - worked very hard to really wake up the glute on these. Same method started with pushing the stairs down, and gradually built up intensity until I was breathing hard, broke a little sweat and heart rate was up high enough. I had a nice leg pump and my glutes were really fired up.

Squats - WU Bar x 20, 135x10, 185x10
Work 225x8, 225x8, 225x8, 245x8, 265x6 - I called it here, the 265 was very challenging at the end. If I turned it into a rest pause set I could have dug out 2-3 more. That was plenty volume and I had a rough set on the first 225 that had my lower back fatigued so I wanted to get away from loading my back without support. I will more than likely try out 245 for all working sets next week to see if more manageable way to add volume.

Hack Squat 225x5>155x6 - My quads were wrecked and this just wasn't going to do me much good here. I didn't want junk volume or to risk anything with lower back that might fatigue it any more.

Leg Press 460x20 with calve press at top of every rep - During my rest period my lower back let me know it was just done and even the leg press wasn't going to work out. So I moved on to leg curls and leg extensions to save the lower back for another day.

Leg Extensions - 80x15, 130x15, 160x15, 175x13, 175x11>145 x fail>130 x fail>100 x fail>85 x fail - Holy Hell the burn!!!! This is one exercise where it is so easy to increase the burn, and I was having to get up and shake out the lactic acid a bit in between sets.

Leg Curls - 70x15, 115x15, 145x15, 160x12>130 x fail>100 x fail>70 x fail>50 x fail - I did these with my hips rotated out intentionally for the first time and really felt them in the outer head of my hamstrings. It's something I got from the EMG series Ryan Humiston and boy did I feel the difference!

Since I wasn't able to increase volume by doing a pressing machine, or squatting machine for 3-4 solid sets I decided today was a great day to add in some intensity techniques to drive hypertrophy. Add in several points of failure to really get in some of those power reps. On each rep I failed at I pushed for another second or two before giving up to really create some hypertrophy.

Like I mentioned I went over calories by about 600 yesterday. However the macros are excellent either way. I will adjust throughout the rest of the days of the week.
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4/12/23 - Morning Weight - 213.2 - Then I ended up peeing again right after so probably closer to 213 even. Not bad considering I was 213 even yesterday morning before eating this surplus of calories.

Burn Day - I will be fasting again today. I have an 80 minute lunch window to take my walk by the bayou as well. I really look forward to these walks too! Such a nice break to get away from the building, especially when the weather is so nice. Should be around 78 degrees and somewhat sunny outside.

 

[gphagan1]

They are so good!

Facts! I am not too worried about it because right now I know for certain I am doing what is needed and creating a deficit so I know it will work itself out over time. If not I know I need to drop calories on my Build Days!

That being said I did go over my calories by about 600 yesterday even though with great macros and fiber content. So, I need to cut back a little on my upper body day tomorrow if I am going to make up for it.

4/11/23 -Lunch Walk 70 minutes walking the hills by the bayou.

Training - Legs - Squat Based

Preworkout = 1.5 scoops of Olympus labs Oracle

WU = Stair Mill x 5 minutes - worked very hard to really wake up the glute on these. Same method started with pushing the stairs down, and gradually built up intensity until I was breathing hard, broke a little sweat and heart rate was up high enough. I had a nice leg pump and my glutes were really fired up.

Squats - WU Bar x 20, 135x10, 185x10
Work 225x8, 225x8, 225x8, 245x8, 265x6 - I called it here, the 265 was very challenging at the end. If I turned it into a rest pause set I could have dug out 2-3 more. That was plenty volume and I had a rough set on the first 225 that had my lower back fatigued so I wanted to get away from loading my back without support. I will more than likely try out 245 for all working sets next week to see if more manageable way to add volume.

Hack Squat 225x5>155x6 - My quads were wrecked and this just wasn't going to do me much good here. I didn't want junk volume or to risk anything with lower back that might fatigue it any more.

Leg Press 460x20 with calve press at top of every rep - During my rest period my lower back let me know it was just done and even the leg press wasn't going to work out. So I moved on to leg curls and leg extensions to save the lower back for another day.

Leg Extensions - 80x15, 130x15, 160x15, 175x13, 175x11>145 x fail>130 x fail>100 x fail>85 x fail - Holy Hell the burn!!!! This is one exercise where it is so easy to increase the burn, and I was having to get up and shake out the lactic acid a bit in between sets.

Leg Curls - 70x15, 115x15, 145x15, 160x12>130 x fail>100 x fail>70 x fail>50 x fail - I did these with my hips rotated out intentionally for the first time and really felt them in the outer head of my hamstrings. It's something I got from the EMG series Ryan Humiston and boy did I feel the difference!

Since I wasn't able to increase volume by doing a pressing machine, or squatting machine for 3-4 solid sets I decided today was a great day to add in some intensity techniques to drive hypertrophy. Add in several points of failure to really get in some of those power reps. On each rep I failed at I pushed for another second or two before giving up to really create some hypertrophy.

Like I mentioned I went over calories by about 600 yesterday. However the macros are excellent either way. I will adjust throughout the rest of the days of the week.
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4/12/23 - Morning Weight - 213.2 - Then I ended up peeing again right after so probably closer to 213 even. Not bad considering I was 213 even yesterday morning before eating this surplus of calories.

Burn Day - I will be fasting again today. I have an 80 minute lunch window to take my walk by the bayou as well. I really look forward to these walks too! Such a nice break to get away from the building, especially when the weather is so nice. Should be around 78 degrees and somewhat sunny outside.

Putting in some good leg work with good volume. I see you do plenty of warmup work between the walk, stair master, and warmup sets to get the blood flowing and get everything activated. I have to do a lot of warmups, especially on leg day, or everything goes to crap. Back when I was in my 20s and worked harder not smarter, I would go 135 x10 then 225x10, and that was my warmup, and then I would go right into my working sets. That would kill me now, and no telling what it would do to my joints. Now I can appreciate a good warmup and some pre-exhaustion.
We tried the Southwest Black Beans, and they were great with Tacos de Carne Asada. My wife wanted to try the Dr Pepper Sweet and Sassy, and my teenage Grandson wanted the Jalapeño and Bacon, so we tried all three. Lol
The Black Beans were the best for Mexican food, but they were all really good, the Dr Pepper was a little too sweet for me, but still good, but my wife loved them. She said that’s because those beans are for the girls. I think she just didn’t want to share those. But yeah all were really good when you want to add some beans to a meal.

 

[MrKleen73]

Putting in some good leg work with good volume. I see you do plenty of warmup work between the walk, stair master, and warmup sets to get the blood flowing and get everything activated. I have to do a lot of warmups, especially on leg day, or everything goes to crap. Back when I was in my 20s and worked harder not smarter, I would go 135 x10 then 225x10, and that was my warmup, and then I would go right into my working sets. That would kill me now, and no telling what it would do to my joints. Now I can appreciate a good warmup and some pre-exhaustion.
We tried the Southwest Black Beans, and they were great with Tacos de Carne Asada. My wife wanted to try the Dr Pepper Sweet and Sassy, and my teenage Grandson wanted the Jalapeño and Bacon, so we tried all three. Lol
The Black Beans were the best for Mexican food, but they were all really good, the Dr Pepper was a little too sweet for me, but still good, but my wife loved them. She said that’s because those beans are for the girls. I think she just didn’t want to share those. But yeah all were really good when you want to add some beans to a meal.

Awesome! i am glad you really enjoyed them. Definitely my go to and lucky for me no one in the house is interested in the ones that are my favorite. The Buffalo style are surprisingly good for what I was expecting. I don't tend to like buffalo flavoring on much but chicken. I tried mixing in some shredded chicken breast and wasn't pleased with that at all. So for me not worth mixing anything in and just let them stand on their own. I would not put them on my favorites list but they are way better than I expected too.

 

[MrKleen73]

One thing I didn't go into is that I am now able to do my regular squat stance which is right above where my traps meet the rest of my yoke once under the bar with my hands in the correct position. So the straight bar is no longer an issue for me since the surgery. All of the stretching with the straight bar in low bar position seems to have done the trick. This is great news for me!

Also, my knees are a little crunchy today. I put some HELIOS on this morning and feeling much better but still like I pushed them a bit. The effort on those squats was pretty high and a lot more volume. So it is understandable. I will work that up as I go.

 

[gphagan1]

Makes a big difference on squats when you can put the bar where you want and get your stance in your comfort zone. That Helios is a lifesaver for aching joints.

 

[MrKleen73]

Makes a big difference on squats when you can put the bar where you want and get your stance in your comfort zone. That Helios is a lifesaver for aching joints.

Yeah it does, my first set of 225 I went too high on my traps and had my feet too wide and it folded me over a lot more than I wanted it too. Really felt off and more than a struggle than it needed to be. The second set I lowered the bar a tiny bit and brought my feet in just a tiny bit and TADA! I had my groove back.

My regular set up is slightly different than the set up with the low bar stretching sets I was doing.

 

[Dustin07]

your momentum is on fire lately man, I'm digging it!

4/12/23 - Morning Weight - 213.2 - Then I ended up peeing again right after so probably closer to 213 even. Not bad considering I was 213 even yesterday morning before eating this surplus of calories.

This cracked me up. sometimes at 5am I'll weigh in before and after the morning pee and the difference can be as much as a lb lol

 

[MrKleen73]

your momentum is on fire lately man, I'm digging it!



This cracked me up. sometimes at 5am I'll weigh in before and after the morning pee and the difference can be as much as a lb lol

I know but it definitely makes a difference. I was like well damn... I have gone plenty today so hoping to see a drop in the morning. I will break my fast some time tomorrow, but I don't know when. Probably Noonish and cut out that 500 cals from yesterday.

 

[akboom87]

One thing I didn't go into is that I am now able to do my regular squat stance which is right above where my traps meet the rest of my yoke once under the bar with my hands in the correct position. So the straight bar is no longer an issue for me since the surgery. All of the stretching with the straight bar in low bar position seems to have done the trick. This is great news for me!

Also, my knees are a little crunchy today. I put some HELIOS on this morning and feeling much better but still like I pushed them a bit. The effort on those squats was pretty high and a lot more volume. So it is understandable. I will work that up as I go.

Just curious to see if you have tried joint support XT/ and or cissus XT? They have definitely been helping me out. I haven’t tried helios though.

that was a big leg day man!!

 

[MrKleen73]

Yes I tried the joint support xt and liked it but I haven't tried the Cissus XT. I used to use a lot of cissus but then it started giving me small cramps in my forearms. I did get their powdered cissus as my free product with my last order but haven't used it yet.

Also thanks! I have a tiny bit of DOMS already, which is a good sign but I am pretty sure I will be fine tomorrow.

 

[akboom87]

Yes I tried the joint support xt and liked it but I haven't tried the Cissus XT. I used to use a lot of cissus but then it started giving me small cramps in my forearms. I did get their powdered cissus as my free product with my last order but haven't used it yet.

Also thanks! I have a tiny bit of DOMS already, which is a good sign but I am pretty sure I will be fine tomorrow.

I wasn’t sure how the powder would be drinkable wise so I got the pills.
I need to gain some traction on my legs last week I hammered leg press after squats and that definitely finished me off

 

[Segansational]

I wasn’t sure how the powder would be drinkable wise so I got the pills.
I need to gain some traction on my legs last week I hammered leg press after squats and that definitely finished me off

Just got some, will let you know!

 

[MrKleen73]

I wasn’t sure how the powder would be drinkable wise so I got the pills.
I need to gain some traction on my legs last week I hammered leg press after squats and that definitely finished me off

That will do it! Just focus on it and the legs will grow.

Just got some, will let you know!

It's not that bad. I used to take it like that all the time.

 

[MrKleen73]

4/13/23 - Morning Weight - 212 on the dot. Down 1.2 lbs from yesterday. I am definitely staying more hydrated and full. I am pretty sure that is a big part of my weight drops being smaller and doing a lot of hovering in the same area. I am definitely slimming down a little. I could see more of the outline of where my abs will show finally show their presence.

Going to hit upper body tonight. Pretty excited to just get in there and have some fun working hard.

I will break my fast sometime between noon and 2:00PM and increase my deficit by 500 for today to make up for the extra 500 on leg day. I have my meals for work all squared away already. Just have to figure out what is being made for dinner and what I can eat or I will break into some of my other prepped food.

The DOM in my legs is actually still with me. It is just a tiny bit sore, and a little bit more wide spread, which is excellent. Far from uncomfortable, just enough to let me know they got worked well and are still recovering. I imagine if I ate yesterday I would be recovered already, or very close.

 

[akboom87]

4/13/23 - Morning Weight - 212 on the dot. Down 1.2 lbs from yesterday. I am definitely staying more hydrated and full. I am pretty sure that is a big part of my weight drops being smaller and doing a lot of hovering in the same area. I am definitely slimming down a little. I could see more of the outline of where my abs will show finally show their presence.

Going to hit upper body tonight. Pretty excited to just get in there and have some fun working hard.

I will break my fast sometime between noon and 2:00PM and increase my deficit by 500 for today to make up for the extra 500 on leg day. I have my meals for work all squared away already. Just have to figure out what is being made for dinner and what I can eat or I will break into some of my other prepped food.

The DOM in my legs is actually still with me. It is just a tiny bit sore, and a little bit more wide spread, which is excellent. Far from uncomfortable, just enough to let me know they got worked well and are still recovering. I imagine if I ate yesterday I would be recovered already, or very close.

Awesome you are getting great work in and sounds like slimming down and getting lean and mean!! Since following along and seeing your fasting and Hyde I’m glad for the reports in the logs, it has been valuable information, that I have been able to implement.

 

[MrKleen73]

Awesome you are getting great work in and sounds like slimming down and getting lean and mean!! Since following along and seeing your fasting and Hyde I’m glad for the reports in the logs, it has been valuable information, that I have been able to implement.

That is great to hear! I am getting my last preworkout feeding in now. So, I won't get to lifting until around 7:00PM at the earliest. A whole food meal can sit heavy on my stomach for like 2 hours so I am going to have to wait. I wanted to get to it earlier but work got in the way.

Ready for a nice session tonight!

 

[akboom87]

That is great to hear! I am getting my last preworkout feeding in now. So, I won't get to lifting until around 7:00PM at the earliest. A whole food meal can sit heavy on my stomach for like 2 hours so I am going to have to wait. I wanted to get to it earlier but work got in the way.

Ready for a nice session tonight!

That’s understandable, I had to switch my time around to hit the gym in the morning. It’s not my ideal schedule but if it means staying consistent then I’ll do it.
What you hitting tonight, upper body I think you said?

 

[MrKleen73]

Yeah Upper Body, heading out there shortly. I got out from work a little late and it set me back a little. Pre-workout should be kicking in soon and I am heading out to the garage. I plan to do an upper push/pull and then a shoulder and arms day the day after I do my hinge based session. If I have the extra energy, I will likely do a little direct arm work too, just not a ton. I want them to start growing a bit more so figured I should up the frequency and an arm and shoulder day is not that taxing. Burns like hell, challenging, and fun but not systemically taxing. So adding it on shouldn't be too much of an issue. I will keep an eye on recovery to see if this is too much.

 

[gphagan1]

4/13/23 - Morning Weight - 212 on the dot. Down 1.2 lbs from yesterday. I am definitely staying more hydrated and full. I am pretty sure that is a big part of my weight drops being smaller and doing a lot of hovering in the same area. I am definitely slimming down a little. I could see more of the outline of where my abs will show finally show their presence.

Going to hit upper body tonight. Pretty excited to just get in there and have some fun working hard.

I will break my fast sometime between noon and 2:00PM and increase my deficit by 500 for today to make up for the extra 500 on leg day. I have my meals for work all squared away already. Just have to figure out what is being made for dinner and what I can eat or I will break into some of my other prepped food.

The DOM in my legs is actually still with me. It is just a tiny bit sore, and a little bit more wide spread, which is excellent. Far from uncomfortable, just enough to let me know they got worked well and are still recovering. I imagine if I ate yesterday I would be recovered already, or very close.

It’s a good feeling when you’ve been hitting it hard again, after recovering from an injury, and you look in the mirror and start to see those abs peeking through, confirming the plan is working and giving a little more motivation to stick to the process.

 

[Dustin07]

What are your thoughts on fasted cardio on a day you don't plan to fast?
Obvious example: 30minutes LISS first thing in the morning 1-2hrs before breakfast when you will "carb up" (maybe) to lift later in the day.

part of me is toying with like 4:15am cardio sessions in May before work. eat breakfast around 6-7am. Lift at either 11am or 4pm (depending on whether or not I can get a lunch session in). a small part of me for some reason feels slightly better about getting in some LISS fasted before I start my feeding and lifting vs the alternative which would be:

6-7am breakfast. lift at 11 or 4pm. Cardio in the afternoon after lifting.

 

[MrKleen73]

It’s a good feeling when you’ve been hitting it hard again, after recovering from an injury, and you look in the mirror and start to see those abs peeking through, confirming the plan is working and giving a little more motivation to stick to the process.

ABSolutely! However I don't want to get too ahead of myself I would call this more of a foreshadowing of the abs showing at this point. I am guessing I am not far away from me being able to say the top 2 are showing. Right now it is more like dents in the way the subcutaneous fat lays on top of my abs. If that makes sense, but seeing a line start to form around the outer edges of the abs and the line between the middle of my top 2 is starting to deepen and go down father. So getting close!

Lunch walk 70 minutes on the hills by the bayou.

1/13/23 - Training Upper Body Attempt - I had to call an audible about an hour into my attempt at training. I was still trying to get a groove, make a connection with the muscle and find something that wanted to do some work but everything just felt sapped off energy and strength. Each warm up set was just digging a hole.

WU = Walk 2/3 mile with 44lb chain - doing RC, shoulder press, various raises. - This was feeling harder than normal, but my body definitely felt warmed up due to the higher perceived effort making me work harder for the same volume. I followed this with some banded RC work and BAPs.

Bench Wide grips - Bar x20, 95x10, 135x10, 135x10, 135x8 - I called it on bench because it just felt soooooo heavy. I just couldn't keep my scaps locked in place and felt really unstable in my shoulders. Moved to machine work

IsoTec Isolateral Chest Press - 45x15, 45x15, 70x10, 70x10 - Hard to believe these were actually somewhat hard sets... Shoulders didn't hurt, but just didn't feel right even with the machine guided motion taking away most of the need for stability.

Lat Pulls 50x15, 50x15 - Just called it here, I wasn't getting quality work in and it was actually feeling worse as I progressed. These extremely Low weight warm ups were actually pretty taxing, and the pulls just didn't feel right. My scaps just didn't want anything to do with it. I had been feeling tight in my mid-back the last 2 days, but wasn't expecting this type of effect on my session.

I went into the house and poured out the 2/3rds of my intra drink and recalculated where I need to be for the night. Made myself dinner and went to bed. Even with the pre-workout still coursing through my veins I passed out pretty quickly. So, I must have just been beat. I don't feel as tired today and plan to go do a session at lunch to make up for last night. However if it feels wrong I will switch to light cardio, and inspect my volume. I may be progressing work capacity a little faster than my body can handle.

I did get a bit of a pump, then stuck around in the garage a little longer and spend about 6 minutes stretching out my pecs and also got in a pretty decent RC session in during my warm up, so the day was not a wash!

Calories ended up right at 2100 for the day with solid macros.

4/14/23 - Morning Weight - 211.2 - down another .8lbs, I am happy to see this. I am not fasting today since i intend to lift at lunch I even broke my fast earlier so I could get 2 feedings in prior. I am really hoping for a decent session. Other than doing some dips, I plan on sticking to mostly machines today just to be efficient and safe.

 

[MrKleen73]

What are your thoughts on fasted cardio on a day you don't plan to fast?
Obvious example: 30minutes LISS first thing in the morning 1-2hrs before breakfast when you will "carb up" (maybe) to lift later in the day.

part of me is toying with like 4:15am cardio sessions in May before work. eat breakfast around 6-7am. Lift at either 11am or 4pm (depending on whether or not I can get a lunch session in). a small part of me for some reason feels slightly better about getting in some LISS fasted before I start my feeding and lifting vs the alternative which would be:

6-7am breakfast. lift at 11 or 4pm. Cardio in the afternoon after lifting.

@Dustin07 - While I don't prescribe to the huge additional benefit of fasted cardio burning a lot of extra fat due to there already being glycogen stored in your muscle. Doing cardio or any form of exercise that early, and before you eat your breakfast is going to increase metabolism earlier, and increase insulin sensitivity for your meal. I also would not likely do much more than a brisk walk in the mornings after a longer fast. I do find that affects my training a little later in the day.

 

[Hyde]

If you aren’t losing sleep to get it in, doing it fasted guarantees the energy comes from fat stores, and lets insulin sensitivity be better for breakfast.

But the big studies show for the average person weight loss was the same, fasted or evening cardio.

I am pro-fasted, overall, if you aren’t sacrificing sleep.

 

[akboom87]

ABSolutely! However I don't want to get too ahead of myself I would call this more of a foreshadowing of the abs showing at this point. I am guessing I am not far away from me being able to say the top 2 are showing. Right now it is more like dents in the way the subcutaneous fat lays on top of my abs. If that makes sense, but seeing a line start to form around the outer edges of the abs and the line between the middle of my top 2 is starting to deepen and go down father. So getting close!

Lunch walk 70 minutes on the hills by the bayou.

1/13/23 - Training Upper Body Attempt - I had to call an audible about an hour into my attempt at training. I was still trying to get a groove, make a connection with the muscle and find something that wanted to do some work but everything just felt sapped off energy and strength. Each warm up set was just digging a hole.

WU = Walk 2/3 mile with 44lb chain - doing RC, shoulder press, various raises. - This was feeling harder than normal, but my body definitely felt warmed up due to the higher perceived effort making me work harder for the same volume. I followed this with some banded RC work and BAPs.

Bench Wide grips - Bar x20, 95x10, 135x10, 135x10, 135x8 - I called it on bench because it just felt soooooo heavy. I just couldn't keep my scaps locked in place and felt really unstable in my shoulders. Moved to machine work

IsoTec Isolateral Chest Press - 45x15, 45x15, 70x10, 70x10 - Hard to believe these were actually somewhat hard sets... Shoulders didn't hurt, but just didn't feel right even with the machine guided motion taking away most of the need for stability.

Lat Pulls 50x15, 50x15 - Just called it here, I wasn't getting quality work in and it was actually feeling worse as I progressed. These extremely Low weight warm ups were actually pretty taxing, and the pulls just didn't feel right. My scaps just didn't want anything to do with it. I had been feeling tight in my mid-back the last 2 days, but wasn't expecting this type of effect on my session.

I went into the house and poured out the 2/3rds of my intra drink and recalculated where I need to be for the night. Made myself dinner and went to bed. Even with the pre-workout still coursing through my veins I passed out pretty quickly. So, I must have just been beat. I don't feel as tired today and plan to go do a session at lunch to make up for last night. However if it feels wrong I will switch to light cardio, and inspect my volume. I may be progressing work capacity a little faster than my body can handle.

I did get a bit of a pump, then stuck around in the garage a little longer and spend about 6 minutes stretching out my pecs and also got in a pretty decent RC session in during my warm up, so the day was not a wash!

Calories ended up right at 2100 for the day with solid macros.

4/14/23 - Morning Weight - 211.2 - down another .8lbs, I am happy to see this. I am not fasting today since i intend to lift at lunch I even broke my fast earlier so I could get 2 feedings in prior. I am really hoping for a decent session. Other than doing some dips, I plan on sticking to mostly machines today just to be efficient and safe.

Man I feel you. Went to the gym this morning as was pretty excited I was just going to do an arm session and cardio. I couldn’t make anything work just couldn’t get into it weight felt heavy, couldn’t get the muscles to engage right. Everything was just off. Did get 15 minutes on treadmill then I just said to hell with it.
Many walks today so I still got in my 10,000 steps.

 

[Hyde]

Man I feel you. Went to the gym this morning as was pretty excited I was just going to do an arm session and cardio. I couldn’t make anything work just couldn’t get into it weight felt heavy, couldn’t get the muscles to engage right. Everything was just off. Did get 15 minutes on treadmill then I just said to hell with it.
Many walks today so I still got in my 10,000 steps.

Absolutely have those days, especially sometimes with the fasting. To be honest, I think it can make a big impact, even when I get my body visually filled back out & hydrated, seemingly. It just takes longer than you think it should sometimes.

 

[akboom87]

Absolutely have those days, especially sometimes with the fasting. To be honest, I think it can make a big impact, even when I get my body visually filled back out & hydrated, seemingly. It just takes longer than you think it should sometimes.

I think that was a lot of it didn’t have near enough carbs in dinner and I had no snack later in the evening. It’s a catch 22 on one hand I’m looking better and losing weight, but on the other I want to stay fueled and smash workouts

 

[MrKleen73]

If you aren’t losing sleep to get it in, doing it fasted guarantees the energy comes from fat stores, and lets insulin sensitivity be better for breakfast.

But the big studies show for the average person weight loss was the same, fasted or evening cardio.

I am pro-fasted, overall, if you aren’t sacrificing sleep.

Yep, even though I don't think it makes a huge difference it is so easy that if I get a tiny bit of extra fat burn out of it why not. I just don't ever stress it.

Man I feel you. Went to the gym this morning as was pretty excited I was just going to do an arm session and cardio. I couldn’t make anything work just couldn’t get into it weight felt heavy, couldn’t get the muscles to engage right. Everything was just off. Did get 15 minutes on treadmill then I just said to hell with it.
Many walks today so I still got in my 10,000 steps.

Yeah those sessions can be disheartening but you can't have a good one every time you go into the gym. Get what you can out of them and move on, or push the session, rest up and go again.

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

4/14/23 Make Up Upper Body Session - Mind Muscle Connection Focused Hypertrophy Session

I decided not to push the weight too much today and just get in some high quality sets for volume. I put in some hard work but tried not to overdo it either.

Sliding Tempo to manage RPE and make each set work- I went from a slow 4/1/4/1 down to 4/1/1/1 as the reps got harder in the later sets.

WU = Rowing machine x 1182 Yards - 9 minutes. Took it relatively easy and just got warm and lots of blood moving. Had a decent biceps and lat pump by the end of this already.

Super Set 1 - Hold stretched Position for 3 seconds on both exercises
Assisted Pull Ups - -120x10, -100x10, -80x10, -60x10. -40x10 - WHEW! Nice Burn Here!
Assisted Dips - -120x10, -100x10, -80x10, -60x10. -40x10 - Hard to believe that I was able to make this a hard but I did!

Super Set 2
PG Chest Supported Seated Row - 80x10, 100x10, 120x10, 140x10, 160x10 - Nice hard work, massive pump in back especially lats!
Arnold Press first 2 sets NG DB Shoulder Press last 3 - 35x10, 35x10, 35x10, 40x10, 40x7 - Obviously hit failure on that last set. The slow tempo really crushed these.

Cell Swelling = 1 set of 100 continuous reps
DB Side Raises - 5x100 - I had to go into partials on these to complete in one set.

DB Hammer Curls - 5x100 - I think 7.5 DB would be better but if I don't have available I would add 20 reps next time. Still got a huge pump!!!

Rope triceps Extension - 20x100 - This was a good effort but again could have been 25lbs for even better effort.

I ended the session with a pretty big pump, but not as big as recently with the Oracle though.

I was very happy with how this session turned out compared to what i half expected to happen. As you can see, I also didn't do any direct chest work. I felt I got a decent bit of volume on pecs, and pushed them as far as they wanted to be pushed last night. So, I figured I could simply get them some more with the Dips. Then at the bottom of the dip I flexed in a static stretched position then contracted only my pecs to pick me up the first couple inches before beginning to press with my shoulders or triceps. So I still got plenty stimulation in them with that slower tempo.

 

[MrKleen73]

Man I feel you. Went to the gym this morning as was pretty excited I was just going to do an arm session and cardio. I couldn’t make anything work just couldn’t get into it weight felt heavy, couldn’t get the muscles to engage right. Everything was just off. Did get 15 minutes on treadmill then I just said to hell with it.
Many walks today so I still got in my 10,000 steps.

Yeah, we just have to do what we can and know when to fold them and wait to play the next hand.

Absolutely have those days, especially sometimes with the fasting. To be honest, I think it can make a big impact, even when I get my body visually filled back out & hydrated, seemingly. It just takes longer than you think it should sometimes.

Facts! If I were focused on strength more than increasing volume to preserve and maybe even grow a little muscle right now this would be much more upsetting, and have me considering changing fasts or incorporating a 1000ish calorie meal with plenty of carbs and no fat the night before instead of going for a 36+ hours. However, I am trying to increase volume, and lean up so I am going to stick with the 36+ hour fasting twice a week.

I think that was a lot of it didn’t have near enough carbs in dinner and I had no snack later in the evening. It’s a catch 22 on one hand I’m looking better and losing weight, but on the other I want to stay fueled and smash workouts

Yep, that can definitely make a difference too!

 

[Dustin07]

If you aren’t losing sleep to get it in, doing it fasted guarantees the energy comes from fat stores, and lets insulin sensitivity be better for breakfast.

But the big studies show for the average person weight loss was the same, fasted or evening cardio.

I am pro-fasted, overall, if you aren’t sacrificing sleep.

Since we went to daylight savings, I started hitting the snooze again. But that's not quality sleep.... Getting up at 4:30am with the alarm the first time for a little cardio probably isn't any worse than 5am after three snoozebombs lol.

But yeah I get what you're saying

 

[Hyde]

That looks like a killer session, Kleen! I have never done 100-rep sets on that many movements in one session; I find them mentally very taxing.

I definitely agree about the strength thing with extended fasting. That’s why I’m doing the 3-day now, just blocking out days for lipolysis and then training separately.

I think letting the workouts suffer a little and nutrition be optimized is the way to go though for maximal weightloss - you can’t really ride two horses with one ass very well, so best to get where you want to go on one then, get on the other.

Since we went to daylight savings, I started hitting the snooze again. But that's not quality sleep.... Getting up at 4:30am with the alarm the first time for a little cardio probably isn't any worse than 5am after three snoozebombs lol.

But yeah I get what you're saying

Yeah I wouldn’t sweat 30 minutes you already aren’t getting deep sleep in. If you can just roll out of bed first alarm, you will be netting time.

 

[sammpedd88]

Yep, even though I don't think it makes a huge difference it is so easy that if I get a tiny bit of extra fat burn out of it why not. I just don't ever stress it.

Yeah those sessions can be disheartening but you can't have a good one every time you go into the gym. Get what you can out of them and move on, or push the session, rest up and go again.

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

4/14/23 Make Up Upper Body Session - Mind Muscle Connection Focused Hypertrophy Session

I decided not to push the weight too much today and just get in some high quality sets for volume. I put in some hard work but tried not to overdo it either.

Sliding Tempo to manage RPE and make each set work- I went from a slow 4/1/4/1 down to 4/1/1/1 as the reps got harder in the later sets.

WU = Rowing machine x 1182 Yards - 9 minutes. Took it relatively easy and just got warm and lots of blood moving. Had a decent biceps and lat pump by the end of this already.

Super Set 1 - Hold stretched Position for 3 seconds on both exercises
Assisted Pull Ups - -120x10, -100x10, -80x10, -60x10. -40x10 - WHEW! Nice Burn Here!
Assisted Dips - -120x10, -100x10, -80x10, -60x10. -40x10 - Hard to believe that I was able to make this a hard but I did!

Super Set 2
PG Chest Supported Seated Row - 80x10, 100x10, 120x10, 140x10, 160x10 - Nice hard work, massive pump in back especially lats!
Arnold Press first 2 sets NG DB Shoulder Press last 3 - 35x10, 35x10, 35x10, 40x10, 40x7 - Obviously hit failure on that last set. The slow tempo really crushed these.

Cell Swelling = 1 set of 100 continuous reps
DB Side Raises - 5x100 - I had to go into partials on these to complete in one set.

DB Hammer Curls - 5x100 - I think 7.5 DB would be better but if I don't have available I would add 20 reps next time. Still got a huge pump!!!

Rope triceps Extension - 20x100 - This was a good effort but again could have been 25lbs for even better effort.

I ended the session with a pretty big pump, but not as big as recently with the Oracle though.

I was very happy with how this session turned out compared to what i half expected to happen. As you can see, I also didn't do any direct chest work. I felt I got a decent bit of volume on pecs, and pushed them as far as they wanted to be pushed last night. So, I figured I could simply get them some more with the Dips. Then at the bottom of the dip I flexed in a static stretched position then contracted only my pecs to pick me up the first couple inches before beginning to press with my shoulders or triceps. So I still got plenty stimulation in them with that slower tempo.

Hell of a session man! I’m glad you’re feeling better

 

[gphagan1]

Yep, even though I don't think it makes a huge difference it is so easy that if I get a tiny bit of extra fat burn out of it why not. I just don't ever stress it.

Yeah those sessions can be disheartening but you can't have a good one every time you go into the gym. Get what you can out of them and move on, or push the session, rest up and go again.

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

4/14/23 Make Up Upper Body Session - Mind Muscle Connection Focused Hypertrophy Session

I decided not to push the weight too much today and just get in some high quality sets for volume. I put in some hard work but tried not to overdo it either.

Sliding Tempo to manage RPE and make each set work- I went from a slow 4/1/4/1 down to 4/1/1/1 as the reps got harder in the later sets.

WU = Rowing machine x 1182 Yards - 9 minutes. Took it relatively easy and just got warm and lots of blood moving. Had a decent biceps and lat pump by the end of this already.

Super Set 1 - Hold stretched Position for 3 seconds on both exercises
Assisted Pull Ups - -120x10, -100x10, -80x10, -60x10. -40x10 - WHEW! Nice Burn Here!
Assisted Dips - -120x10, -100x10, -80x10, -60x10. -40x10 - Hard to believe that I was able to make this a hard but I did!

Super Set 2
PG Chest Supported Seated Row - 80x10, 100x10, 120x10, 140x10, 160x10 - Nice hard work, massive pump in back especially lats!
Arnold Press first 2 sets NG DB Shoulder Press last 3 - 35x10, 35x10, 35x10, 40x10, 40x7 - Obviously hit failure on that last set. The slow tempo really crushed these.

Cell Swelling = 1 set of 100 continuous reps
DB Side Raises - 5x100 - I had to go into partials on these to complete in one set.

DB Hammer Curls - 5x100 - I think 7.5 DB would be better but if I don't have available I would add 20 reps next time. Still got a huge pump!!!

Rope triceps Extension - 20x100 - This was a good effort but again could have been 25lbs for even better effort.

I ended the session with a pretty big pump, but not as big as recently with the Oracle though.

I was very happy with how this session turned out compared to what i half expected to happen. As you can see, I also didn't do any direct chest work. I felt I got a decent bit of volume on pecs, and pushed them as far as they wanted to be pushed last night. So, I figured I could simply get them some more with the Dips. Then at the bottom of the dip I flexed in a static stretched position then contracted only my pecs to pick me up the first couple inches before beginning to press with my shoulders or triceps. So I still got plenty stimulation in them with that slower tempo.

Man sets of 100 reps, I bet you were getting a good pump from those bad boys.

 

[Rocket3015]

I think combing 100 Reps Sets after a 3 Day Fast might be a fun workout to try ?

 

[Hyde]

I think combing 100 Reps Sets after a 3 Day Fast might be a fun workout to try ?

Sounds like I’ve been challenged!

 

[Dustin07]

Cell Swelling = 1 set of 100 continuous reps
DB Side Raises - 5x100 - I had to go into partials on these to complete in one set.

DB Hammer Curls - 5x100 - I think 7.5 DB would be better but if I don't have available I would add 20 reps next time. Still got a huge pump!!!

Rope triceps Extension - 20x100 - This was a good effort but again could have been 25lbs for even better effort.

I can visualize myself crying a little on the tricep set
It's funny how sometimes you grab a light db or bb going for the pump and at first it feels a little silly... especially in a public gym... but you just keep going... rep rep rep rep rep set set set set set and before you know it you have that glorious feeling of "how am I going to get my shirt off?" lol

 

[Rocket3015]

100 reps on tri’s ? I’m not sure if I could have made that, my tri’s tend to cramp after so many reps, I bet the pump felt awesome !,,

 

[MrKleen73]

Since we went to daylight savings, I started hitting the snooze again. But that's not quality sleep.... Getting up at 4:30am with the alarm the first time for a little cardio probably isn't any worse than 5am after three snoozebombs lol.

But yeah I get what you're saying

Yeah, the sleep after a snooze is unproductive at best and deleterious on average. When you wake up and then fall back to sleep quickly, you go into REM sleep very quickly then when your snooze goes off again you are interrupting a REM Sleep cycle which can make you feel exhausted and unrested. The best thing to do is set the alarm for when you actually need to get up and then get up! So if you choose not to do the cardio to get the extra sleep then just set your alarm for 5AM so the additional 30 minutes can actually benefit you more.

That looks like a killer session, Kleen! I have never done 100-rep sets on that many movements in one session; I find them mentally very taxing.

I definitely agree about the strength thing with extended fasting. That’s why I’m doing the 3-day now, just blocking out days for lipolysis and then training separately.

I think letting the workouts suffer a little and nutrition be optimized is the way to go though for maximal weightloss - you can’t really ride two horses with one ass very well, so best to get where you want to go on one then, get on the other.



Yeah I wouldn’t sweat 30 minutes you already aren’t getting deep sleep in. If you can just roll out of bed first alarm, you will be netting time.

I like that, no riding 2 horses with one ass! Man that sounds like a Texas type

The workout was exactly what I needed. I feel trained this morning but nothing is sore. Just well stimulated. I just realized I am going to have to work through these little niggles in my body, and give them time to heal up with some more hypertrophy style training which can be made much easier on the joints and connective tissue. When it comes to hypertrophy there are so many options. Not so much with direct strength training. All strength training involves lifting heavy sh1t, which is so fun but not great for someone nursing injuries.

Yeah the whole training after a fast isn't easy or so great for a strength session but doing high reps and having plenty carbs and a little protein available during the session would be a great muscular primer for a strength the session after.

Hell of a session man! I’m glad you’re feeling better

Thanks!

Man sets of 100 reps, I bet you were getting a good pump from those bad boys.

Oh yeah!

I think combing 100 Reps Sets after a 3 Day Fast might be a fun workout to try ?

Sounds exhausting if not carbed back up already!

Sounds like I’ve been challenged!

Nice!

I can visualize myself crying a little on the tricep set
It's funny how sometimes you grab a light db or bb going for the pump and at first it feels a little silly... especially in a public gym... but you just keep going... rep rep rep rep rep set set set set set and before you know it you have that glorious feeling of "how am I going to get my shirt off?" lol

Oh they burned but the shoulders were what really caught fire!

Yeah the pump can get pretty silly!

100 reps on tri’s ? I’m not sure if I could have made that, my tri’s tend to cramp after so many reps, I bet the pump felt awesome !

It sure did!

I hit 211 on the dot Saturday morning I expect to break into the 210.x if not the 209.x area his week. I had a lot of work around the house the last 3 days and did not lift. So tomorrow will be a nice session I have been waiting for.

 

[Rocket3015]

Enjoy !!

 

[MrKleen73]

4/18/23 - Morning Weight - 210.4 - I am pretty sure this is a recent low. Hoping to get into the 209.x weights this week. I will be fasting tomorrow and there is a very good likelihood I will fast Friday since I did not extended fast yesterday. I ended up eating breakfast, and then later had a good size dinner.

Looking forward to my session today. Going to have to get a little creative with food today. I was so busy with home repairs this weekend, I wasn't able to get my food prepped yesterday. Happy to be done with the bathroom though!

I did notice the vein in my biceps seems a little more pronounced. Before bed last night after 2 hours after a big bowl of turkey spaghetti I was looking pretty good. I had a food pump and my stomach was looking leaner than usual. I also missed my shot both Sunday and Monday due to my head being in the work I had to do. So instead of taking half a 100mg now and then another Thursday I bumped the dose to 1 cc and will get back on my twice a week starting Sunday. I hate when I forgot to take my shots. UGH...

I will definitely be getting in some deads in tonight, then will either go with leg press or the Super Squat Machine Facing in for Hinge movements. Then most likely finish off with some burn out sets of Modified RDL's on the hyper machine. If I stay at home for the session I will bring in some RDL's and leg press or maybe some of the IronTec Squats.

 

[gphagan1]

I can relate to the home repairs lately….it seems like this year every month there seems to be something to repair, from leaky pipes to roof leaks. My wife and I are going to Gatlinburg the first week in May for our anniversary. I told her it’s a much needed break from work at my job and home.
Sounds like that pasta from your spaghetti helped bring out that vascularity. A refeed with pasta is definitely one of the quickest ways to help bring out that fullness whenever you’re a little flat. Hopefully your deadlifts go smoothly tonight.