gphagan1
Legend
Yep, never can say no to roast and potatoes.
Kleen - Project 50: Under Construction
- Thread starter MrKleen73
- Start date
MrKleen73
Legend
Awww Man!!! You suck, now I am craving a really good roast with potatoes! LMFAO!!!
Yeah, I woke up at 212.2 again. Going to drop to about maintenance, and am fasting until about 1:00PM. No way to cook a 6 hour roast before then. :-(...
I know right, doesn't that sound so good!!!
Excited and a little nervous for my ART appointment this afternoon. The thought of some guidance, knowledge of what muscles or tendons are being affected, and hopefully some relief excites me. However ART is brutal, this bad boy is sensitive, and he will know exactly where to attack it. So there is just no way around how much it is going to hurt. Now it is suck it up time. I have never experienced any other soft tissue manipulation even remotely as effective, so that is why I keep going back when I need too. I think I may do a few cryo treatments to get inflammation down too. Extra benefit, the 150lb male can burn up to 800 calories just warming their body back up after a cryo treatment. So there is a caloric burn effect as well plus I have that beat by 62lbs right now.
Hyde
Legend
It’s okay to feel pain. It’s a signal, you understand the cause, and it is simply going to hurt. It may be excruciating agony. But that’s acceptable, because it is only temporary and it’s the price for what you really want. It’s just a toll, and you will pass through it better on the other side. Acceptance brings a measure of peace in the pain.
You are choosing this and you will be fine when it’s over
You are choosing this and you will be fine when it’s over
MrKleen73
Legend
Dayum straight! I am willing to go through a lot to be able to do what I love to do. I will get in there and go to that place where I go in my head to prepare for a hard set and accept the challenge of taking more than he can give out in order to get the results. It is all just another challenge on the way to my goals.
He laughs because when he lights me up, instead of shying away I am like Oh, that is the spot right there, get after it. He told me once he feels like I kind of enjoy the pain. I told him no, I don't, not at all, but I do enjoy the challenge of not bitching up to the pain. He has had to take breaks because his hands were cramping before I would ever ask him to back off. He said most people ask for breaks, so he doesn't have to ask them if he can take a break for himself, but I see it as a challenge of will.
That being said it still doesn't remove the anxiety of knowing what is to come.
He laughs because when he lights me up, instead of shying away I am like Oh, that is the spot right there, get after it. He told me once he feels like I kind of enjoy the pain. I told him no, I don't, not at all, but I do enjoy the challenge of not bitching up to the pain. He has had to take breaks because his hands were cramping before I would ever ask him to back off. He said most people ask for breaks, so he doesn't have to ask them if he can take a break for himself, but I see it as a challenge of will.
That being said it still doesn't remove the anxiety of knowing what is to come.
gphagan1
Legend
Hopefully the ART helps….I didn’t realize that many calories were burned heating back up after cryo treatment, I knew there had to be some burned up, but didn’t realize it was that much. Cool, learn something new every day.Awww Man!!! You suck, now I am craving a really good roast with potatoes! LMFAO!!!
Yeah, I woke up at 212.2 again. Going to drop to about maintenance, and am fasting until about 1:00PM. No way to cook a 6 hour roast before then. :-(...
I know right, doesn't that sound so good!!!
Excited and a little nervous for my ART appointment this afternoon. The thought of some guidance, knowledge of what muscles or tendons are being affected, and hopefully some relief excites me. However ART is brutal, this bad boy is sensitive, and he will know exactly where to attack it. So there is just no way around how much it is going to hurt. Now it is suck it up time. I have never experienced any other soft tissue manipulation even remotely as effective, so that is why I keep going back when I need too. I think I may do a few cryo treatments to get inflammation down too. Extra benefit, the 150lb male can burn up to 800 calories just warming their body back up after a cryo treatment. So there is a caloric burn effect as well plus I have that beat by 62lbs right now.
MrKleen73
Legend
Yeah, you are trembling, and shivering for a little while afterwards bringing up your body temp. You are spending 5 minutes in -180f so the body cools down very quickly. It really does help a ton with inflammation though. Like very noticeable, at least for me.Hopefully the ART helps….I didn’t realize that many calories were burned heating back up after cryo treatment, I knew there had to be some burned up, but didn’t realize it was that much. Cool, learn something new every day.
Hyde
Legend
Dayum straight! I am willing to go through a lot to be able to do what I love to do. I will get in there and go to that place where I go in my head to prepare for a hard set and accept the challenge of taking more than he can give out in order to get the results. It is all just another challenge on the way to my goals.
He laughs because when he lights me up, instead of shying away I am like Oh, that is the spot right there, get after it. He told me once he feels like I kind of enjoy the pain. I told him no, I don't, not at all, but I do enjoy the challenge of not bitching up to the pain. He has had to take breaks because his hands were cramping before I would ever ask him to back off. He said most people ask for breaks, so he doesn't have to ask them if he can take a break for himself, but I see it as a challenge of will.
That being said it still doesn't remove the anxiety of knowing what is to come.
Of course anxiety and fear of pain is totally normal. I was just sharing the kind of internal rationalizing self talk I go through to get stuff done that I don’t enjoy
Dustin07
Legend
coincidentally very similar mentality to some Dali Llama quotes from The Art of Happiness, where he talks about embracing anger, sadness, dying, etc to find happiness and peace.It’s okay to feel pain. It’s a signal, you understand the cause, and it is simply going to hurt. It may be excruciating agony. But that’s acceptable, because it is only temporary and it’s the price for what you really want. It’s just a toll, and you will pass through it better on the other side. Acceptance brings a measure of peace in the pain.
You are choosing this and you will be fine when it’s over
Invalid Link Removed
MrKleen73
Legend
I am back from my ART and got some great news and some so so news. The great news is that it is a very inflamed trigger point, and not anything serious. More importantly it has nothing to do with more damage to my previous shoulder injury. So I am extremely happy about that.
The not so great news, but something I was ready for was he told me not to do any upper body sessions or work until my next visit Saturday where he can see if I am recovered enough to start training. I am to ice it throughout the week and take ibuprofen to knock down the acute swelling. He told me to be active but don't do anything that could aggravate it. He said he had to take it a little easy today to bring on some recovery without increasing inflammation too much since it was still so hot. He still got in there and did some good work but he wasn't giving it everything.
I also got him to work on my right glute and man he did a number on that. I knew it was tight and knackered but the ART on the glute actually hurt worse than the trigger point. He was definitely pressing harder here. He told me to either go easy on legs this week or take off if I could talk myself into it. I am still trying to decide on that one. Might be a good time to just do some good walking lunges and mobility work and start the new meso from a more deconditioned state.
Things I need to do to try to avoid this allowing myself to sit hunched over with rounded shoulders. He recommended stretching out my pecs, and lats to help with this since they are both tight and pulling the shoulders forward. I already consciously try to remind myself to retract and depress my clavicle and keep a tall chest but I inevitably get pulled back forward. It is an ongoing struggle but I am going to have to work harder at it. I think stretching the pecs and lats should definitely help.
The not so great news, but something I was ready for was he told me not to do any upper body sessions or work until my next visit Saturday where he can see if I am recovered enough to start training. I am to ice it throughout the week and take ibuprofen to knock down the acute swelling. He told me to be active but don't do anything that could aggravate it. He said he had to take it a little easy today to bring on some recovery without increasing inflammation too much since it was still so hot. He still got in there and did some good work but he wasn't giving it everything.
I also got him to work on my right glute and man he did a number on that. I knew it was tight and knackered but the ART on the glute actually hurt worse than the trigger point. He was definitely pressing harder here.
He told me to either go easy on legs this week or take off if I could talk myself into it. I am still trying to decide on that one. Might be a good time to just do some good walking lunges and mobility work and start the new meso from a more deconditioned state. Things I need to do to try to avoid this allowing myself to sit hunched over with rounded shoulders. He recommended stretching out my pecs, and lats to help with this since they are both tight and pulling the shoulders forward. I already consciously try to remind myself to retract and depress my clavicle and keep a tall chest but I inevitably get pulled back forward. It is an ongoing struggle but I am going to have to work harder at it. I think stretching the pecs and lats should definitely help.
Hyde
Legend
Sounds like you need a Donnie Thompson Bowtie. I know Spud sells them too for him. I know guys who will wear them at work or on their commutes, or for a period at home each day, when they need to get things squared away.
A week off upper won’t mess up anything, don’t sweat it. If you take off lower too, do a 60 hour fast!
A week off upper won’t mess up anything, don’t sweat it. If you take off lower too, do a 60 hour fast!
MrKleen73
Legend
You know it is funny... I immediately entertained the idea of an extended fast if I take the week off. It will probably do more for inflammation recovery than any possible regression in muscle I could possibly experience over a week off, even after a deload. I think I may just do that.
I will have to look up that Donnie Thompson Bowtie. I remember when I broke my collar bone they gabe me this velcro contraption that pulled me back into proper position so my collar bone could set and heal. I assume it may be something similar to that. I know for a long while after I had to wear it I stood up a lot straighter. He did say it could also be me suddenly going into this new ROM, stressing an area with a deep stretch before it was quite ready for the load. Also, that I may want to get a bench pad to keep it from getting pinned on these thinner benches in the commercial gym. Just something to cushion a little more similar to having a fat pad on a bench.
jimbuick
Legend
My ex used to use the bow tie and that helped her even with the tear. I bet it would be good for you.
akboom87
Well-known member
Man those look good!!
sounds like some good news and yeah so so news. But seems like from the outside looking in some good advice. No need to injure or hurt anything worse so it sets you back.
On the new table talk pod cast Dave has on Nathan Payton 7x worlds strong man nutritionist. Pretty interesting topics and really in depth. Something I think you would find pretty cool if you get bored.
Rocket3015
Legend
Awww Man!!! You suck, now I am craving a really good roast with potatoes! LMFAO!!!
Yeah, I woke up at 212.2 again. Going to drop to about maintenance, and am fasting until about 1:00PM. No way to cook a 6 hour roast before then. :-(...
I know right, doesn't that sound so good!!!
Excited and a little nervous for my ART appointment this afternoon. The thought of some guidance, knowledge of what muscles or tendons are being affected, and hopefully some relief excites me. However ART is brutal, this bad boy is sensitive, and he will know exactly where to attack it. So there is just no way around how much it is going to hurt. Now it is suck it up time. I have never experienced any other soft tissue manipulation even remotely as effective, so that is why I keep going back when I need too. I think I may do a few cryo treatments to get inflammation down too. Extra benefit, the 150lb male can burn up to 800 calories just warming their body back up after a cryo treatment. So there is a caloric burn effect as well plus I have that beat by 62lbs right now.
I did not know this ???????????
MrKleen73
Legend
Oh yeah? I might have to check it out. Definitely no need to push it. He was right anyway, I feel busted up today. Increased localized soreness, and inflammation. Almost feels bruised on top of the inflammation pain. To be expected though. He said once it is bad enough to disrupt sleep it requires rest to heal up. I had already got to the point I had referral pain through my shoulder and going into my arm at rest or while trying to sleep, so he said it was pretty bad.
Yep, kind of wild. Unfortunately he told me that COIVD pretty much killed off the business for it. The tanks became ridiculously expensive because most were repurposed for oxygen. Then due to low / no demand, and or supply the gas prices went up so much it was no longer worth him buying the tanks because he would have to charge so much it just wouldn't be justifiable. So unfortunately I was not able to do it. He did recommend an ice water bath as an alternative if I wanted, and told me a couple places to look for the tubs. Shoot for the cost I could just by an oversized tote and fill it with water for an ice bath and save a lot of money.
6/20/23 - Morning Weight 210.4 - I am down about 2lbs from eating around maintenance yesterday.
I brought in meat, and guac for food today, keep it low carb, and get a little closer to keto and then start a fast tomorrow. After eating breakfast for a week I need a buffer to get me ready for the fast, or want one anyway.
The plan for this week is to just take walks, maybe do some mobility stuff, and get in a 60+ hour fast. Not too worried about the weight, I imagine at most I gained about 1-1.5lbs last week of real tissue and hopefully some of it was muscle. So I should land in a decent spot after the fast. More fasting for the lowered inflammation at this point, but will take the fat loss happily.
Dustin07
Legend
that was my first thought as well when I read your post. I wore one of those for 2 months I believe, seems like it could help...
MrKleen73
Legend
Yeah, I know it helped with my posture for a while after wearing it. From what I was reading on the reviews for the bowtie many people hated it and said it cut off circulation. However some of the other posts said it was a matter of wearing it in short phases to get used to it, and that when you first wear it if you are very kyphotic it is going to do that until your pecs and shoulders get stretched out enough to go back into position. So going to give it a shot with the expectation it will not be comfortable at all at first. That initially it will feel like some sort of myofascial release therapy, and I may not be able to keep it on for very long but after a week or so it should pull the shoulders back enough the bands aren't digging into your underarms. We shall see. Also most people seem to say you need to go up one size from what the size chart says.
Hyde
Legend
I can’t remember the sizing on them now, but those people griping are pussies. Real lifters will appreciate it. I know guys who would just wear them the entire pressing session because of the relief it gave.
Sizing up makes sense too, because if you are out of sorts you would need to be progressive in how tight you pulled things back like you said. Better to be a little loose, more of a reminder, than not able to get it on.
MrKleen73
Legend
Agreed, it says I should be in a large, but at the tale end of the large which leads me to believe it would probably be pretty tight. I am 48.5 inches around my chest and lats and the top end for the large is 49 inches with 2.5 inch length increments between sizes I think I will be closer to too tight at the top end of large than being too loose with the XL. I am going to start off with the casual then consider the formal one as a step up if needed.
MrKleen73
Legend
Just did a 45 minute walk by the bayou, it is 99 today with a feels like of 106 out there. Luckily the wind was high enough it kept me from getting soggy, drying me off as fast as I could sweat.
It's funny, I was doing a low carb day to get ready for a fast then accidentally fasted until 4:30 PM. So I don't think this fast will be too challenging even after all of the 4-5 meal a day days last week. Broke my fast with 8oz cooked fajita chicken breast, and 1/4 cup spicy guacamole. Good Stuff!
It's funny, I was doing a low carb day to get ready for a fast then accidentally fasted until 4:30 PM. So I don't think this fast will be too challenging even after all of the 4-5 meal a day days last week. Broke my fast with 8oz cooked fajita chicken breast, and 1/4 cup spicy guacamole. Good Stuff!
MrKleen73
Legend
6/21/23 - Morning Weight 206.4 - Down 4 lbs from keto style eating yesterday. Looking a bit tighter again. Finished my last meal at 9:00PM last night. Plan is to eat sometime Friday morning. I will probably take some progress pics Saturday after a full day of eating and getting in some carbs to capture a more representative image of what my physique looks like fed but not carb loaded. I swear I pissed out the whole 4 lbs from yesterday evening throughout the night.
I will go take my regular walk for lunch today, get a lil sun, and relax and chill. Still icing, using Helios, and taking an NSAID to help with inflammation. I forgot to take it before bed last night and although improved it still bothered me a little about halfway through the night.
@Hyde do you think I should keep the NSAIDS in during the fast as well, or like half of it until the anti-inflammatory effects of fasting start to take over. Also, would you continue to take Creatine during the fast? I am ambiguous here because I know creatine helps to supply ATP but I also probably just hit a decent saturation level after a week of use so if it won't really affect my fast then it might be worthwhile.
I will go take my regular walk for lunch today, get a lil sun, and relax and chill. Still icing, using Helios, and taking an NSAID to help with inflammation. I forgot to take it before bed last night and although improved it still bothered me a little about halfway through the night.
@Hyde do you think I should keep the NSAIDS in during the fast as well, or like half of it until the anti-inflammatory effects of fasting start to take over. Also, would you continue to take Creatine during the fast? I am ambiguous here because I know creatine helps to supply ATP but I also probably just hit a decent saturation level after a week of use so if it won't really affect my fast then it might be worthwhile.
Hyde
Legend
I don’t usually take any pills beyond the first half a day. They tend to promote acid reflux on an empty stomach. As for creatine, I don’t know if it has calories but it’s edible and storable so my assumption is it would have an insulin response so for myself I never both taking creatine while fasting. I just resume when I break my fast.
MrKleen73
Legend
That is what I thought on the creatine. I didn't end up taking it yesterday or this morning. I did take my SNS Supports, and antiinflammatory today though. Maybe I will forego them tomorrow.
6/21/23 -Walk by the bayou = 70 minutes in 100 degree heat! WHEW BABY!!!!
A few things of note. My legs are responding extremely well to the hypertrophy stimulus and regaining size pretty quickly. I have trained calves for 5 weeks now and now my jeans get hung up on my calves and look like high-waters. I have to keep pulling them down off of my calves. My thighs are a lot tighter in my jeans as well, my glutes and my adductors are swelling up nicely. While walking in my basketball shorts yesterday I noticed my adductors rubbing together over half way down my thighs. Enough I imagine I lost some leg hair on the walk. The adductors are almost hairless on the inside from rubbing together. I haven't felt that in a while. Very happy with how things are going.
Nutrition - Fasted all day. Mild salt supplementation.
6/22/23 - Morning Weight - 203.4 - Down another pound
Definitely Slimming back up and seeing the definition come back. Looking flat already after the first 36 hours of fasting. Starting to notice the loose skin in ab area which is good. Means my waist circumference is going down. Also of good note is that even at 212 I did not have to go back to my 4th belt hole. I am still in the 5 loop but much looser again. So far very happy with the results I am getting from the combination of hypertrophy training in a surplus then fasting on some rest days. I will keep things a bit tighter up until the 4rth to see what kind of progress I can make.
Rocket3015
Legend
Be careful in that heat, Water is your friend !!
Dustin07
Legend
yikes, I've taken creatine quite a bit on my fasting days, LOL.
I'll likely drop it in the future. One time I did mix some arginine in my powder completely forgetting that 0 calorie aminos would break a fast.
I don't really understand your injury, does it prohibit you from doing back centric work, like rows?
I'll likely drop it in the future. One time I did mix some arginine in my powder completely forgetting that 0 calorie aminos would break a fast.
I don't really understand your injury, does it prohibit you from doing back centric work, like rows?
MrKleen73
Legend
No, not at all, that is the weird part. It does not hurt during exercise because I am holding all of the correct positions when lifting. However the stress it puts on that trigger point is pretty high so later, and especially at rest it really starts to ache, hurt, send referral pain across my shoulder and into my arm. Apparently it is a pretty common issue and most people tend to stop lifting when they are hurting so then it calms down. Have you ever had a spot near the top of your scapula hurt when you look down, or turn your head? If so then you have probably experienced a very mild version of this. Mine just got too far, and out of control to where I need treatment for it. However protraction is part of it. So upon returning I may shorten the ROM just a tiny bit then work my way back into a deeper ROM.yikes, I've taken creatine quite a bit on my fasting days, LOL.
I'll likely drop it in the future. One time I did mix some arginine in my powder completely forgetting that 0 calorie aminos would break a fast.
I don't really understand your injury, does it prohibit you from doing back centric work, like rows?
Good news is that even though it bothered me a little last night, it was better than the night before. So I think things are going as planned. I won't know until Saturday if he still wants me to avoid upper body training for a little longer but whatever it takes to get this to cool down so I can make some progress. I have already decided this next meso is going to be a leg focus so if I have to start the legs first then kick in the upper body in a week that is fine. I will just skip the sets for upper body on the first few sessions or whatever.
love2liftkat
Board Sponsor
Those walks sound rough! Haha What is the humidity level?
Hyde
Legend
Rocket3015
Legend
The humidity is the worst, I do not like it !!
Rocket3015
Legend
I know what you mean !
MrKleen73
Legend
That day was in the high 70's, not too bed. Yesterday on the other hand we had rain the night before and you could still see the vapors rising out of the ground. Humidity was somewhere in the high 80's and 100 degrees. Felt like breathing through a wet rag, and you could feel the weight of the air! After just crossing the street to the gym to change, I opted to stay in and ride the recumbent bike for 45 minutes instead yesterday.
Yeah record breaking heat all over Texas right now. Pretty ridiculous. I got home yesterday and my 5 ton AC for the back of the house had blown a breaker. It was 85 in the livingroom and bedroom when we got home. ROUGH!!!
It is the bane of existence down here by the gulf with the Gulf winds blowing it right up through Houston.
Yes, This!!! Like I said, i could feel the oppressive weight of the air just crossing the street yesterday.
Haha, and Austin is NOTHING compared to Houston humidity as you a;ready know. Y'all are lucky enough to be far away from the gulf breeze blowing that stuff in. One thing I love about Austin is barely any mosquitoes compared to Houston.
=================================================================================
6/23/23 - Morning Weight 201 on the dot. Feeling pretty good about this. I feel I am as lean as I was when I dipped below 200 but at 201. I am flat as a pancake today, definitely happy to be eating today.
I completed my 60 hour fast this morning, and then had some breakfast tacos here at work at 9:00AM. I have more chicken and a little beef fajita to eat today, so going to crush that stuff. Planning to top out over 300g, and up to 400g of carbs today within my caloric goals.
Here is a pic of me this morning flat as a pancake but my abs are starting to come out of their shell. Playing peekaboo!
I will keep this train a moving, and will probably stop trying to lean up around the beginning of August unless I get ahead of schedule. I can't wait to get to a point my lower chest tightens up noticeably. Unfortunately I have to be pretty lean to get to that point... It and lower back fat are always the last to go...
Other than that, another cardio day today. I go see my ART guy tomorrow and he will give me some guidance and hopefully tell me I can lift again with upper body. Even if just a little bit. I may take some more pics tomorrow to show more of where I am with a little carbs in my system.
Rocket3015
Legend
Abs are really coming in, now I know where mine went! Enjoy them for now but I want them back in the next 6 months!!!!!! 
MrKleen73
Legend
Chugga Chugga Chugga... CHOO-CHOO!!! We ain't derailing this baby!Man you can definitely see your definition coming out really good. Looks like that train is heading in the right direction.
Thanks!
Thanks you Sir, I hope you are okay sharing because I hope to not give them up. When done we will have enough abs to go around!Abs are really coming in, now I know where mine went! Enjoy them for now but I want them back in the next 6 months!!!!!!
MrKleen73
Legend
Thanks, will do! I think those abs are gonna look pretty good around 195, but I don't have a target weight for starting to reverse diet out of this. I am going to go with how I look and decide when I am lean enough to start working on gaining lean tissue. I want to have enough room to gain that it takes me a few months to get back to this point before a minicut. Preferably this will be around my top end of bodyfat before starting a minicut. My guess is I am somewhere around 17% give or take a percentage point or two in either direction.
MrKleen73
Legend
6/24/23 - Morning Weight 202 on the dot. - Only up 1lb from yesterday. Not much difference in appearance today from yesterday.
Unfortunately yesterday was a pretty busy day at work so only got 2 meals in at work and was way behind when I got home. I had a big fajita bowl with 3 cups of rice, 4oz cooked skirt steak, 8oz cooked chicken breast fajita meat, and a Sprite last night to try to catch up on carbs and calories. I am guessing I got to around 2500 calories by increasing fats with some avocado oil in the fajita bowl. I would put protein around 180, and carbs in the 250-275 range. All of this is just estimates because I am not sure what the fat and protein content of the breakfast tacos were. So they are just guesses. I have my second ART appointment today, hoping for some good news. Things are definitely improving so we shall see how it goes.
Unfortunately yesterday was a pretty busy day at work so only got 2 meals in at work and was way behind when I got home. I had a big fajita bowl with 3 cups of rice, 4oz cooked skirt steak, 8oz cooked chicken breast fajita meat, and a Sprite last night to try to catch up on carbs and calories. I am guessing I got to around 2500 calories by increasing fats with some avocado oil in the fajita bowl. I would put protein around 180, and carbs in the 250-275 range. All of this is just estimates because I am not sure what the fat and protein content of the breakfast tacos were. So they are just guesses. I have my second ART appointment today, hoping for some good news. Things are definitely improving so we shall see how it goes.
Last edited:
Rocket3015
Legend
He is solid proof, that if you are willing to put in the work, you well get results !!
MrKleen73
Legend
Good News, I got the go ahead to lift, I just have to keep it below a 65% effort for another week, and see where we are and if I can bump up next week. So will be doing sets ending about 6RIR. Just going to go in to hit upper body today. Do enough volume to get a nice pump at a relatively low effort level and call it. I should be able to maintain some muscle with this and increase recovery with the improved circulation.
Rocket3015
Legend
Get some blood and nutrients in there and let things heal !! Enjoy!!
Segansational
Well-known member
Seriously, I check in for first time in a bit and last he was 209 - now 202! The progress continues!
MrKleen73
Legend
Thanks you Sir!
Gracias!!!
Precisely what I did!
Thanks you Sir! I think I did just enough to stimulate then got out of there. Nice sessions.
Thank you Sir!
===================================================================================
6/24/23 - Upper Deload Style Session
I did a couple extra warm up sets for additional volume on each movement and 2 sets to about 6-7RIR which is about as close of an estimate to 65% effort as I could imagine.
HS Incline Chest Press
HS Supinated High Row
Cable Triceps Ext
Cable Curls
Paused Cable Y raises
Training was pain free, and I iced the trigger point 3 times after the training session to keep it from getting inflamed. Felt good all night. No real issues.
=================================================================================
6/25/23 - Morning Weight 206 - Got those carbs in and got the weight up.
Lower Body Deload + = slightly higher effort on lower body to kick things back in a little for lower body.
I did a couple extra warm up sets for additional volume on each movement and 2 sets to about 4RIR to spur a little hypertrophy response.
Leg Press - 4p x 15, 6px12, 8px12, 10p x8, 10p x15, 10p x12 - I was actually impressed how much my legs had deconditioned here with this effort.
35 Degree Hyper-Extensions into Modified GHR - 6, 10, 15, 13, 10, 8 - Pushed a little more on these, felt great to be doing them. Excellent stimulus to both glutes and hamstrings.
Calve machine - 4p x 15, 15, 12 - Deep stretching nice pump! By the time these were done my entire lower leg was covered in bulging veins. Still light work for calves but effective.
=================================================================================
6/26/23 - Morning Weight 206 - Actually looking as lean as I was at 201 but a lot more full. I would say things are going very well for my goals overall.
Nutrition was good yesterday, but I don't have an exact count. I finished the day off with a 10oz sirloin steak we doordashed from chilis because we were both too busy to have time to cook dinner. I am cooking my prep tonight since I ran out of time yesterday. Going to grill up a bunch of veggies, 3lbs of Cajun Seasoned Chicken Breasts , 4lbs of teriyaki chicken breast that are all marinating now, and about 4 cups uncooked jasmine rice in the rice maker.
Today I am fasting so no intake other than salt today. I will either go for a walk today, or do some cardio in the gym across the street. Just depends on which one I am feeling more at the time. Going to be around 100 today with a feels like of 110. So I may end up opting for staying inside. We shall see.
Ab Coaster - +25 x 4RIR, +25 x 3 RIR, +25x2 RIR
Dustin07
Legend
I might have missed it earlier but did they decide if it was an actual tear, or what the injury is ? I feel like you told me before but for the life of me I'm having a hard time understanding it. scar tissue buildup in the trigger point area?