Kleen - Project 50: Under Construction
- Thread starter MrKleen73
- Start date
MrKleen73
Legend
Thanks on the suggestions, I guess there is a chance some of this is stress related but to be honest, I don't really get too stressed over much. I tend to feel things heavily when they come, work through it, then let go and move on. I have been pretty lucky to not have many worries in my life. Not saying I don't have difficulties, just that I don't spend much time worrying about things. Just that for me most stressors are very acute in nature, and don't stick around, or build up via worrying before an event.
I think it is more likely that something in going to the extreme ROMs on some movements have really exacerbated a pre-existing condition. I also think some of the Trigger point is just trigger point pain, and then I have a disc issue as well. The extreme protraction to let the muscles of the midback get a big stretch is the exact thing that can exacerbate an already tight trigger point. So one of my tests is going to be limiting that protracting stretch a bit to see if things improve.
I did take yesterday off, I even ate pretty good until I gave into the muscle relaxer hunger and had some sherbet. Honestly even with that I was in a deficit.
Agreed, I think I will see if I can get into an Airrosti, or some other physical therapy place. It probably wouldn't hurt to see a chiropractor either. See if I am out of alignment too. That could definitely cause a problem here.
Thank you Sir!
As mentioned above, I rested most of the day yesterday. I got home and was in bed from noon until this morning outside of restroom breaks and getting drinks. I actually feel a lot better today. Not going to train today, don't feel like pushing it. More than likely I will go take a walk, or do some cardio. I want to feel most of the tightness out of my neck so it doesn't feel just on the verge of injury or reinjury before I do a strenuous session.
I am going to end my meso for now, and break my body parts up a little more so I can try to nail down specific training that is causing the aggravation as well. Doing my entire upper body in one day leaves me no way of knowing what is causing the issues. I have a feeling it is probably related to rowing movements, and exaggerated ROM, so I want to test that theory out for sure.
Dustin07
Legend
Of course it might not be, I often project my own experiences on others I just see a lot of similarities. After I went through all of Invalid Link Removed I got to where not much stressed me out, especially after my second business in 2019. But occasionally it catches me off guard. there were times this spring where I found myself "off" a bit and I realized that work stress was building in me and I didn't even realize it. I think our tolerance / threshold for stressors can grow so much that by the time it reaches peak we didn't even realize things were out of whack a bit.
MrKleen73
Legend
Yeah, definitely not dismissing the idea, I have had plenty of stressful things going on lately. However even with the recent losses and what not I don't feel stressed out. Even with the recent issues with Mark having a heart attack, I feel like I am already over the stress part of it if that makes any sense. I have basically let go of the situation, and am waiting to hear he has passed peacefully. In my mind he is already gone, and I was actually hoping it would be more quickly for the family's sake, but he seems to be stable now in his vegetative state. Which to me is a sad thing for the family, and himself. I know he definitely did not want to go on in this state.
Either way, these issues definitely jive with what my ART guy said about the protraction, and also makes sense on my neck being injured. So going to adjust things there first and see how things go.
Me stopping the meso doesn't mean I am done working, going to keep pushing the things I think are unrelated to the next RIR, and do what I can. Just going to give my body one more day to recover before lifting so any craning of the neck or anything doesn't reaggravate the issue. Honestly, I am itching to get back under the weights and not going in today is making me nuts, but I know it is the smart thing to do.
Proud of myself, I just turned down free pizza and wings, easily some of my favorite foods, but I need to keep calories lower today since not lifting. Normally I would allow myself to indulge since bummed about the injury but not this time. As of right now, I am still fasting, and not sure when I will break it. Probably around the 20-24 hour mark.
Dustin07
Legend
ahahaha the struggle is real!
I like what you're doing here, even if you can't lift, cutting is 80% in the kitchen anyways right? You can still get lean until you're ready to train full scale.
super crazy, never had an incident until I was however old I was then (34-35?) I read that people who use the meds tend to rewire their chemistry and then become dependent on them and I was afraid of that future for myself so when I felt an attack come on I'd shift the music to the angriest rock I could find and try to rewire myself for fight vs flight. I have no idea what eventually worked but fingers crossed, life has been good for many years.
MrKleen73
Legend
Yeah, I can't let this silliness beat me. Since I can't focus on building, I will just do what I can to hold on to muscle right now, and rip some more of this fat off. Even if this is a 6 week blip on my growth progress doesn't mean I can't continue to make progress in other areas. Just have to be flexible and keep angling toward the end goal. A lean, fit, hyper-muscular physique!
Rocket3015
Legend
Just another hurdle in life, they can slow us down but they can't stop us!
MrKleen73
Legend
Facts! Following your lead Sir!
Just finished up some legit cardio, it actually felt kind of good, and challenging. I was also kind of challenged by the trainer over there to show up for her spin class on Monday. Just so happens that is a cardio day, so I am going to try to sign up Sunday afternoon for the 11:00AM class. I just have to remember to sign up, it fills up quickly and you can't reserve a spot until 24 hours before the class. It will definitely help me get to my fat loss goals and also help with heart health, and increasing HDL. I have also been considering starting to ride my bike again for exercise so this might be a decent jumpstart.
8/9/23 - Elliptical @ 1:1 Fitness Intervals - Average RPM 122 - 45 minutes - 578 calories
Rocket3015
Legend
I'm not sure about guys in Skinny Jeans ???
MrKleen73
Legend
Yep, I need to keep making progress in someway. I don't mind holding back a bit on lifting and focusing on getting cut for right now. I will be primed for growth whenever I do give it some gas in that area. However for right now while lifting hard enough to grow is a challenge I am going to turn up the heat on the fat burning. I am trying to decide now if I want to use longer extended fasting or the Carb Nite Solution mixed with intermittent fasting. They both work really well for me. Of course i can always do a mix of those 3 too.
Haha, I don't think I fit in skinny jeans.
Here is one of my sets of hack squats to give you all an idea of the ROM being used and why the weight is not too high. As you can see occasionally I accidentally bottomed out, but was trying to maintain the tension in the bottom. Believe it or not this was a 2RIR set for me. My speed doesn't slow too much I just have to push a lot harder, it just moves about the same speed until it doesn't, I only get maybe one rep that is visually slower than the rest and sometimes that rep is also failure. My legs are so explosive it is like an on and off switch. Was the same way with sprinting. I would be hauling ass then just hit a wall and sometimes fall. LOL.
Invalid Link Removed
Rocket3015
Legend
Rocket3015
Legend
You can get some good deals on Facebook Market Place, on a used very little bike. You know the it's January 1st, I'm going to get in shape this year crowd !
MrKleen73
Legend
Yeah, it is pretty fun. I like to do minute or two long sprints then ride until I get my breath back and repeat four or five times then slow down to a steady state pace for a total of about 45 minutes. My thighs get so massively pumped, it is just good additional volume with no eccentrics that also helps the old ticker and obviously some fat loss. If you eat, or drink some calories before or during it is a great way to shuttle nutrients into the muscle too.
Yeah, my wife said she might start riding with me so I am about to start shopping for something for her on there. I also wouldn't mind getting a bike I could go trail riding on. That sounds like a lot more fun. I have a pretty nice hybrid, nothing ridiculous but it was about 650 new. I definitely should have picked up a slightly used for 250-300.
So good news, I am feeling much better today. Good enough I am going to go do a push session at the gym during lunch. Nothing too crazy, but if all feels well probably a 2-3RIR. I want to push hard enough to know I could trigger something to hurt, without pushing it over the edge, and if it doesn't I can move on with my assessments. I will do legs in between so I know I am not getting bleed over from the upper body sessions. I am definitely going to start restricting ROM a little bit on the protraction with back movements as well to see if that helps any in furthering recovery on the trigger point area. I built a big thick back without using extreme ROM so I think I can maintain it the same way if that needs to be the case. I am also only going to do vertical pulling for my upper body to start. See if that causes issues, then do the next pull session with rowing and see how that affects things. Lots to do here but as long as I eat well, and step up energy use I can make some decent progress while dealing with this issue.
I am going to look at some of my different options for physical therapy for my neck today, see what I can get going.
Dustin07
Legend
those hammies will never fit in the skinny jeans
I never had access to a hack machine until my current gym and I've only jumped on it a couple times. I find it to be incredibly difficult and embarrassingly heavy. I should throw it in more to learn it and develop some weaknesses there I just don't usually find time for that one more accessory.
gphagan1
Legend
Sorry you’ve been going through it lately brother. A bulging disc in the neck is no fun. Hopefully you can get some relief. I can relate, I’ve had one since 2019 after a wreck, and mainly it will act up and cause a lot of shoulder blade pain. I’ve pretty much chosen to work around it and use my chiropractor when needed. My wife had neck fusion surgery in 2005, so really would just try to work with it as long as possible. But like Hyde said some people have issues but it never really causes pain,, and then some have pain that they can’t even figure out with an MRI. Your ART guy sounds really knowledgeable and really seems to help, hopefully sticking to your game plan and working with him will help you get back normal and you can continue towards your goals.
MrKleen73
Legend
Honestly with your goals, I don't see it as a huge benefit. Don't get me wrong bigger quads mean stronger quads and there it would be beneficial. However, I think you would get just as much quad stimulus out of Front Squats which have far more carryover to a back squat IMHO. This particular Hack is nice, it has a low set foot platform so you can get nice and deep without being forced to round your back with your feet out too far in front of you. I think this one is the Cybex.those hammies will never fit in the skinny jeans
I never had access to a hack machine until my current gym and I've only jumped on it a couple times. I find it to be incredibly difficult and embarrassingly heavy. I should throw it in more to learn it and develop some weaknesses there I just don't usually find time for that one more accessory.
Thanks, yeah he is the first Master ART therapist in the state and was the Oiler's and Texan's ART / PT guy for a while. He flew out to the oilers training camps helping them get through all of that for a couple of years. He is also a Chiropractor but all he does now is soft tissue manipulation stuff. He has a lot of certificates in many of the soft tissue disciplines too.
I just looked at my benefits card and I only have about $100 left on it for the year. So will probably see if I can get one or two sessions with a PT or just look up some PT exercises to start for my neck until I can get into PT regularly. Unfortunately I only have one more ART session but may just buy another 4 pack. We shall see. If I can find a place that does insurance I can do it a little cheaper with a $30 copay.
Rocket3015
Legend
My wife and I both has decent Hybrid Bikes, (not like my sisters who's is Carbon Fiber & Titanium $$$$) we really enjoy riding the local Rails to Trails !
MrKleen73
Legend
8/10/23 - Morning Weight 205.2 - still heading in the right direction.
Upper Push - Session 1
Low incline DB Bench press - 60x13, 60x10, 60x8 - great pump and mind muscle connection. Had to loosen up neck in the middle of a set. I noticed I was pressing the back of my head into the bench pretty hard and it was tightening up near the bottom of my skull so I made an adjustment.
Weighted Dips 40x9, 40x7, 40x3 - I forgot to adjust for my weight increase should have been 35lbs.
Db Skull Crushers - 20x9, 20x8, 20x8 - Nice Pump, these are so deceptive, they almost feel like nothing the first 4-5 reps then those slow negatives and long ROM get to burning and making things hard really quickly.
I ran out of time because I got caught by an attorney while I was walking over to the gym and he got a little chatty with me so it cut into workout time. I am going to finish up tonight with Super high Incline DB Press, Top Hold lateral Raises, and some curls in the garage.
Hopefully tonight will be pain free, and I can write these movements off as not being triggers of the aggravation over the next couple of workouts. I really do expect it to be heavy protraction during rowing movements, and or the high bar squats sitting directly over the area causing compression.
Upper Push - Session 1
Low incline DB Bench press - 60x13, 60x10, 60x8 - great pump and mind muscle connection. Had to loosen up neck in the middle of a set. I noticed I was pressing the back of my head into the bench pretty hard and it was tightening up near the bottom of my skull so I made an adjustment.
Weighted Dips 40x9, 40x7, 40x3 - I forgot to adjust for my weight increase should have been 35lbs.
Db Skull Crushers - 20x9, 20x8, 20x8 - Nice Pump, these are so deceptive, they almost feel like nothing the first 4-5 reps then those slow negatives and long ROM get to burning and making things hard really quickly.
I ran out of time because I got caught by an attorney while I was walking over to the gym and he got a little chatty with me so it cut into workout time. I am going to finish up tonight with Super high Incline DB Press, Top Hold lateral Raises, and some curls in the garage.
Hopefully tonight will be pain free, and I can write these movements off as not being triggers of the aggravation over the next couple of workouts. I really do expect it to be heavy protraction during rowing movements, and or the high bar squats sitting directly over the area causing compression.
Rocket3015
Legend
I think that workout would have had your Tri's screaming!
Segansational
Well-known member
Getting caught up again in here, just haven't had the time to spend on AM as much lately.
Weight looks like it's dropping nicely for you Kleen!
What brand of shorts did you buy, do you like them? I probably need to swap out all of my old basketball length shorts and get something above the knee. I find it hinders my workouts, but I've just been too lazy to purchase new ones since probably the 90s LOL.
Also, to the skinny jean comment:
Haven't been able to wear most "in" styles for the past several years. And I'm not a big guy, but any type of quad development and it seems like most trendy companies are out. I haven't tried any of the "athletic" company jean fits that I get targeted ads for all the time (father sons, etc.) yet though...
Weight looks like it's dropping nicely for you Kleen!
What brand of shorts did you buy, do you like them? I probably need to swap out all of my old basketball length shorts and get something above the knee. I find it hinders my workouts, but I've just been too lazy to purchase new ones since probably the 90s LOL.
Also, to the skinny jean comment:
Haven't been able to wear most "in" styles for the past several years. And I'm not a big guy, but any type of quad development and it seems like most trendy companies are out. I haven't tried any of the "athletic" company jean fits that I get targeted ads for all the time (father sons, etc.) yet though...
akboom87
Well-known member
I have been a Ariat Jeans guy for quite a while and I’ve had to switch to Cinch jeans. The Ariat trend is slim fit and that doesn’t work for this guy, also have started blowing them out on the seam right below the zipper. Also when I started wearing them transitioning from wrangler jeans they were like 45-50 bucks, now they are 80+ dollars it’s just not in my budget.
MrKleen73
Legend
Oh yeah, they were so full of blood the barely moved. I stretched the heck out of my sleeves when I got dressed.
Thanks, I am not a flashy guy so I don't get fashion name brands, but I really like the Levi's 541 Athletic fit. Made for more room in the thigh and butt for guys with bigger legs, they have a slight taper toward the ankle, to be more modern, but far from a skinny jean. They are also just the slightest bit stretchy, They go on kind of tight in my thighs and butt, however by the time I have driven in to work they relax into a comfortable and flattering fit.
I am guessing Ariat is a more country style brand if coming to them from Wrangler. I haven't worn country attire in so long I have no recommendations there. I do think they make the 541' in a straight leg, or boot cut though.
Last night I finished up my upper body session, everything was heavy yesterday but to be honest I had not fed myself much at all yesterday to prepare for the lifts. Plus the shorter rest periods are still new to me. Got in a great workout with what I needed to do.
DB Super Incline Press - 50x10, 9, 35x12 - Great stimulus here but I definitely tend to press my head into the seat very hard when bracing to press. It is definitely bothering the lower part of my neck. Had to really pay attention to that. It is really hard to create tension and keep it in the upper back while relaxing the neck. Completely counter intuitive.
Incline DB Raise with top hold - 10x23, 20, 16 - These were easier not to get the neck involved with.
Preacher Curl - 20x12, 30x8, 10, 25x10, 25x6 drop set to>20x5 - No issues at all here.
So last night wasn't bad, I did not have any pains getting out of bed overnight which is part of what I have been dealing with. Just the act of sitting up and rounding the back was lighting it up, and none of that last night. I won't say that there is no tenderness today, but it is really minimal. I won't write the push movements off as safe here, it could be I was being very cognoscente of what I was doing with my neck that helped.
This evening I will go to the gym and do legs, I may even go over to do some lunges and stuff during lunch to get them out of the way, but I need the leg press for today's session and won't use the machine across the street the angle sucks on it and it hurts my knees.
8/11/23 - Morning Weight - 205.2 holding decently steady over several feeding days in a row. I feel like I look leaner at this 205 than the 205 of a month ago, I think the combination of creatine, and 200mg Test a week is helping me recomp.
Hormone related update - I am at 200mg for 6 weeks now with a week in the middle at 300mg, and as of right now I am not experiencing any estrogen related sides. So far so good. In a couple more weeks I will entertain the idea of titrating up to 250 to see how my body responds there.
Going to spend sometime today reviewing PT exercises for my neck. See what I can come up with in the interim since I have run through my benefits.
MrKleen73
Legend
I don't really expect pain from my leg training, and won't be following it up with trap work like usual, so I think the likelihood of triggering something is relatively low today. I do think I am going to have to start icing my neck directly and that should probably help a decent amount.
MrKleen73
Legend
Got in an hour long walk outside by the bayou, came back in and ate 12oz 93/7 ground turkey with 4 flour tortillas and 1 half cup greek yogurt, and some salsa. Should be nice an insulin sensitive from the walk, and be nice and fueled up for legs after work. Probably still enough fat in this to have carbs trickling in by workout time. Even if not, I have my intra drink for that.
MrKleen73
Legend
I did not end up training Friday. My neck / back just wasn't quite there yet. As the day went on the fatigue started setting into the area and I just thought it best to give it another day.
8/12/23 - Morning Weight 206.2 - Leg Day
IronTec - Lever Leg press - 315 x 4 worksets @ 2RIR
IronTec Pendulum Squats 235 x 3 worksets @ 2RIR
Huge pump from this leg session. I did not do anything that might cause issues clouding what might be aggravating it so no shoulder work. I actually have a little bit of DOMS in my quads from this session. No additional neck or trigger point pain!
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8/13/23 - Morning Weight 208.3 - Several days of eating in a surplus adding up here.
Vertical Pull
Assisted Pull Ups - BW-85 x2 RIR - 3 sets,
NG Lat Pull Downs - 100 x2RIR - 4 sets
EZ Bar Cable Curls - 60 x2RIR - 3 sets
Db Side Raises (Super ROM) - 15 x 2RIR - 3 sets
Triceps Ext machine 90 x2RIR - 3 sets
Had a nice pump, and everything felt great during the session. I did full ROM same as usual. I did not wake up in pain last night, but I do have very mild irritation of the trigger point this morning. Not bad considering I really did some great work this session. My next pulling session will be a real test. I think the horizontal pulling with more protraction might cause more aggravation. Hopefully I am wrong and just need to avoid craning my neck during lifts or something.
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8/14/23 - Morning Weight 212.2 - Whoa Buddy! I knew this one was coming. I decided to indulge yesterday and have a big piece of Tres Leches with dinner, and it stuck with me! Not at all surprised by this. What is surprising is I can still see my abs somewhat decently this morning. It is enough to know I am still making a little progress the last month or so even though the weight loss has definitely slowed.
Today I am fasting, and am going to be back on my schedule I was previously when making some nice progress. Mondays and Wednesdays will be fasting days for right now. Tues, Thur, Sat, and Sunday will be training days. I have got to get this bad boy back on the rails. I was making great progress in the fat loss then allowed myself to get distracted due to these damn injuries, travel, and ridiculous heat. I started taking less walks and doing less actual cardio. For me doing less makes it much easier to make poor nutrition decisions since not putting in as much work to justify why I am dieting in my mind. A little frustrated with myself for the inconsistency, but to be fair I have had a lot going on, and being consistent with nutrition is extremely hard for me when things are perfect so I don't want to beat myself up too bad about it. However I do want to fix the issue, and hold myself accountable to the goal. I am hoping getting back into a more set program with specific days for training and what not will help, moving everything around due to pain and whatnot just gets my schedule all F-d up!
On a more solemn note, my coworker finally passed this weekend, so his family can finally start to heal and recover from this. I actually feel better knowing it is all over and have some closure now. I already mourned his loss weeks ago when it became apparent to me that he was not going to wake up. So luckily no massive swing of emotion here with the news.
8/12/23 - Morning Weight 206.2 - Leg Day
IronTec - Lever Leg press - 315 x 4 worksets @ 2RIR
IronTec Pendulum Squats 235 x 3 worksets @ 2RIR
Huge pump from this leg session. I did not do anything that might cause issues clouding what might be aggravating it so no shoulder work. I actually have a little bit of DOMS in my quads from this session. No additional neck or trigger point pain!
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8/13/23 - Morning Weight 208.3 - Several days of eating in a surplus adding up here.
Vertical Pull
Assisted Pull Ups - BW-85 x2 RIR - 3 sets,
NG Lat Pull Downs - 100 x2RIR - 4 sets
EZ Bar Cable Curls - 60 x2RIR - 3 sets
Db Side Raises (Super ROM) - 15 x 2RIR - 3 sets
Triceps Ext machine 90 x2RIR - 3 sets
Had a nice pump, and everything felt great during the session. I did full ROM same as usual. I did not wake up in pain last night, but I do have very mild irritation of the trigger point this morning. Not bad considering I really did some great work this session. My next pulling session will be a real test. I think the horizontal pulling with more protraction might cause more aggravation. Hopefully I am wrong and just need to avoid craning my neck during lifts or something.
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8/14/23 - Morning Weight 212.2 - Whoa Buddy! I knew this one was coming. I decided to indulge yesterday and have a big piece of Tres Leches with dinner, and it stuck with me! Not at all surprised by this. What is surprising is I can still see my abs somewhat decently this morning. It is enough to know I am still making a little progress the last month or so even though the weight loss has definitely slowed.
Today I am fasting, and am going to be back on my schedule I was previously when making some nice progress. Mondays and Wednesdays will be fasting days for right now. Tues, Thur, Sat, and Sunday will be training days. I have got to get this bad boy back on the rails. I was making great progress in the fat loss then allowed myself to get distracted due to these damn injuries, travel, and ridiculous heat. I started taking less walks and doing less actual cardio. For me doing less makes it much easier to make poor nutrition decisions since not putting in as much work to justify why I am dieting in my mind. A little frustrated with myself for the inconsistency, but to be fair I have had a lot going on, and being consistent with nutrition is extremely hard for me when things are perfect so I don't want to beat myself up too bad about it. However I do want to fix the issue, and hold myself accountable to the goal. I am hoping getting back into a more set program with specific days for training and what not will help, moving everything around due to pain and whatnot just gets my schedule all F-d up!
On a more solemn note, my coworker finally passed this weekend, so his family can finally start to heal and recover from this. I actually feel better knowing it is all over and have some closure now. I already mourned his loss weeks ago when it became apparent to me that he was not going to wake up. So luckily no massive swing of emotion here with the news.
gphagan1
Legend
Sorry your co-worker passed away, but like you said it helps bring closure, and with that the healing process can begin for family and friends. That’s great you had a good pull session without much aggravation to that trigger point. Hopefully it’s a sign that the disc has calmed down and you can get somewhat back to normal.
MrKleen73
Legend
Yeah, hoping I can as well. I am at least able to put some good work in right now but frequency is going to take a hit while lifting push and pull separately over the next few weeks. However, my calories aren't really going to be high enough to grow either so back and chest only getting once a week isn't too big of a deal over the next month.Sorry your co-worker passed away, but like you said it helps bring closure, and with that the healing process can begin for family and friends. That’s great you had a good pull session without much aggravation to that trigger point. Hopefully it’s a sign that the disc has calmed down and you can get somewhat back to normal.
Lunch Workout - Elliptical - Rolling Hills Program - 40 minutes - 512 calories
akboom87
Well-known member
Sorry to hear the news of your friend/co worker.
looks like a good workout! It’s hard to stay locked in and focused when you had all that going on plus injuries/pain flaring up. You got the plan in place now and striving for that goal, so buckle up and get to going bud!! Little motivation to boost you along
looks like a good workout! It’s hard to stay locked in and focused when you had all that going on plus injuries/pain flaring up. You got the plan in place now and striving for that goal, so buckle up and get to going bud!! Little motivation to boost you along
Segansational
Well-known member
My condolences, still tough either way. But again, may be "easier" than being in limbo if it was inevitable.
MrKleen73
Legend
Thanks, yeah just need to keep the focus, I have a bad habit of when my training slips my nutrition slips along with it. Even if training is only slipping due to injury. I have to be really motivated, and often just do my best to keep moving or training in some way so I don't backslide altogether. So the fact I feel I am still making progress is pretty good. However nothing like it could be if I was nailing things down more. So yeah, now is the time. I need to start trying to grow pretty soon, so I can't keep dragging my feet on fat loss.Sorry to hear the news of your friend/co worker.
looks like a good workout! It’s hard to stay locked in and focused when you had all that going on plus injuries/pain flaring up. You got the plan in place now and striving for that goal, so buckle up and get to going bud!! Little motivation to boost you along
Yes definitely, for me limbo is far worse. I already dealt with the loss when it became a reality in my mind he was officially gone, which was very shortly after it all happened. So his actual passing offered more of a release than increased sadness for me.
8/15/23 - Morning Weight 208.X - I can't remember the decimal... Down about 4lbs from the fast, looking pretty lean at this weight. I would say I am about as lean in the waist as I was at 205 a month ago. So I think the creatine has added somewhere in the 3-5lbs range. I am sure the additional 50mgs test didn't hurt the efforts either.
Still no issues with estrogen, going to move up to 250mg Sunday, and monitor things there for a little while. I am guessing that will be the last jump before needing to add in something to assist with the androgen/estrogen ratios.
Looking forward to some nice push work today. I am going to break my fast here shortly and get some grub in so I can crush a lunch workout, then finish up this evening with whatever isn't done.
MrKleen73
Legend
8/1/23 - Upper body Push
Lunch Session
DB. Bench 60x14, 11, 8 - increased reps on all sets
Weighted dips 40x9, 8, 5 - increased reps on all sets
DB skulls 20x10, 9, 8 - increased reps on all sets
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After Work Session
DB Super High Incline Press - 50x11, 8, 5 - increased reps on all sets
DB Side Raises - w/ hold at top - 10 x 0RIR x 3 sets
DB Incline Curls - 10,20,35 - 30x9, 7, 5
I had a pretty massive pump at the end of both of these sessions. Very enjoyable and I have been able to continue to progress through RIR and suggested increases. Although not following the exact plan in the MESO, I am trying to stick to the rep and weight progression to ensure still training appropriately for hypertrophy.
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8/16/23 - Morning Weight 208.3 - Holding steady on 2nd day of feeding.
Going to hit up lower body today. I have Squats, and DB Lunges on tap for my lunch session, not sure what else I will get in but will probably jump to seated leg curls, and then do Sumo Deads and the rest of the session in the garage tonight.
The area around my trigger point did get sore last night. Not horribly, but enough that if the squats are also an issue for this I will know as of tonight because it will either be the same or get worse. Hoping for some improvement.
I am not sure but still considering the fact that the bench digs right into the spaces that end up in pain, and possibly that might be part of the issue. Either way, I do know something I did yesterday aggravated it but did not send it over the top. Just paying a lot of attention to my body right now and trying to figure this thing out.
Lunch Session
DB. Bench 60x14, 11, 8 - increased reps on all sets
Weighted dips 40x9, 8, 5 - increased reps on all sets
DB skulls 20x10, 9, 8 - increased reps on all sets
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After Work Session
DB Super High Incline Press - 50x11, 8, 5 - increased reps on all sets
DB Side Raises - w/ hold at top - 10 x 0RIR x 3 sets
DB Incline Curls - 10,20,35 - 30x9, 7, 5
I had a pretty massive pump at the end of both of these sessions. Very enjoyable and I have been able to continue to progress through RIR and suggested increases. Although not following the exact plan in the MESO, I am trying to stick to the rep and weight progression to ensure still training appropriately for hypertrophy.
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8/16/23 - Morning Weight 208.3 - Holding steady on 2nd day of feeding.
Going to hit up lower body today. I have Squats, and DB Lunges on tap for my lunch session, not sure what else I will get in but will probably jump to seated leg curls, and then do Sumo Deads and the rest of the session in the garage tonight.
The area around my trigger point did get sore last night. Not horribly, but enough that if the squats are also an issue for this I will know as of tonight because it will either be the same or get worse. Hoping for some improvement.
I am not sure but still considering the fact that the bench digs right into the spaces that end up in pain, and possibly that might be part of the issue. Either way, I do know something I did yesterday aggravated it but did not send it over the top. Just paying a lot of attention to my body right now and trying to figure this thing out.
MrKleen73
Legend
Yep, and I even improved the performance on this one too!
I did not get to take my lunch today, so I will be lifting tonight in the garage. I have gotten better about weathering the heat in the garage. So, will be doing some more of my sessions at home again. Since at home I am going to do SSB instead of Straight bar back squats. I will hit an estimated 2RIR on them as well. Then hit up lunges and the rest of the session at 2RIR as well.
I just finished my lunch, which is obviously a bit late. I ate a big bowl of 93/7 ground turkey spaghetti that was originally intended to be my post workout meal. Going to give myself about 2-2.5 hours for it to digest then hit legs. I should have plenty of fuel for the session, plenty of sodium for a nice pump, and help keep me hydrated in the heat.
akboom87
Well-known member
Yeah I can imagine it would be brutal at times working out in the garage in the hot temps, and probably minimal air flow if like most garages.
MrKleen73
Legend
Yeah, it can be rough, but recently I have done it a few times without feeling like I am dying. So I think I have adjusted or was just feeling rough the other 2 times that made me decide I was done with the garage sessions for the summer. We shall see though. Squats are much different than leg press, or even IronTec squats. So I may be wishing I was at the gym by the time I get to my working sets of squats. LOL
MrKleen73
Legend
I did buy an industrial ceiling fan for the garage but since the roof is unfinished all it does is blow the 140 degree hot shingle heat down on you like a heater. I am going to end up buying some rolled foam insulation sometime this year and stapling it up to the rafters then put a vent at the top for the heat to escape. Should drop it by 20+ degrees in there.
gphagan1
Legend
Does the dumbell bench presses seem to help with the trigger point, because of the stretch in the shoulder blades and as your pressing slowly you have the ability to make minor adjustments to kind of hit that sweet spot? The reason I ask is when the disc in my neck is acting up, I really believe the slow controlled dumbell bench actually seems to help because of that good controlled stretch, and sometimes when my shoulder blades are aching from it they will pop in the middle of my back, and actually feels so good when finished. Again yours may be in another area and not have the same effect.
Man that is so true, when you can get a good pump and not aggravate an injury it makes you feel good that you’re still accomplishing something while you heal.
MrKleen73
Legend
True, and it is no longer considered true that the pump is only cosmetic. It has been shown to be very hypertrophic, many different hypertrophy stimulus factors are taking place while building that pump.
DB Bench definitely helps with the control and activation of things, as well as giving a great ROM, but I don't think it is helping with this specific issue. I actually am coming up with more of a theory of where a lot of my issues are coming from after last night's attempt to train.
I went to train in the garage last night. Got myself warmed up enough to start getting under the bar. I did like 20 reps with just the bar. I felt a little discomfort but thought maybe getting some blood into the area might alleviate it so I could get some work done. When I jumped to 115 to do a warm up set I only got in maybe 3 reps and this thing bit me like a rattlesnake. Immediate 8 on the pain scale, I almost dumped the bar, but it was so light I just stood up very quickly. Unfortunately this lit me up to the point all physical activity was done for the day. Although I wanted to go for a walk it was twinging in my upper back making even trying to walk an uncomfortable situation. So I ended up just going in and eating dinner and watched John Wick 4 with the wife. I am very tired today because I slept horribly, could not find a comfortable position that wasn't irritating it.
Anyway, last night's situation kind of really pointed a finger at the barbell on the back being a huge part of the trigger. It was the night after squats last time that I lit myself up so bad i missed work the next day, and was shortly after starting high bar squats that these issues started to come up. This would also make sense with me pressing my head into the bench while bench pressing as being part of the trigger because it is the same vertebrae being stressed. Even with the big pad on the SSB the additional compression seems to be the cause. I am going to move forward with this assumption, not put any weight directly on the neck, and see if the irritation improves. I can still build some big legs with leg press and hack squats, I don't need to back squat if it is going to be an issue for me. Hoping this is a temporary thing, and I can return to doing them at some point.
We are driving up to Arkansas Friday after work to pick up JoAnn's Mom. So I am kind of in limbo about what and if I want to train today, or train tomorrow before being stuck in the car for 8 hours with this trigger point flared up. We are basically driving up, then driving back the following day so I can get home for Mark's viewing Sunday. So planning that 16 hours I don't really want to be uncomfortable or in pain. On the same note, I do not want to lose any progress, or momentum I have created recently either. I think since the goal I can get traction on today is fat loss, I am going to fast, and go do the elliptical at lunch.
8/17/23 - Morning Weight 207.3 - Since I did not lift I ate less calories last night, so I actually dropped a little yesterday. I will take it!
Segansational
Well-known member
Haha, was a little concerned about what would pop up when I clicked on the link...
gphagan1
Legend
Sounds like it’s at the C6, C7 part of the neck. Here is a good write up on it, I know they talk about surgery, but I’m not suggesting that. Man that does suck though, sorry you’re dealing with that.
Invalid Link Removed
MrKleen73
Legend
That is a good write up, but yeah it lights me up.
Honestly, I think I should be able to do front squats if this is the issue. I was originally skeptical because of how integral upper back strength is with fronts and since my back was having such issues I didn't originally think they would be options. Now however, if the issue is with direct compression then they may work out perfectly for me. I will have to give them a shot after the area cools down.
I definitely don't think I would have an issue with Goblet Squats, but reps would have to be pretty high for me to get good leg growth from them. I could load up 125 but that is the most I have via DB to do them.
MrKleen73
Legend
Just finished up some lunchtime cardio.
Recumbent Bike - 48 minutes - 312 calories - I really just don't understand why the bike feels twice as hard as the elliptical and or hill walking on the tread mill but only burns about 60% of the calories for what feels like a lot more effort. I mean i get why the other activities burn more but why my legs feel like they have been put through the wringer during and after cardio on a bike is beyond me. I wanted to get a pump and push a little resistance for lower so I chose the bike, but damn I feel like I should have burned a lot more calories with how hard I was working.
Legs are feeling like jello, and the pump disappeared halfway through as I ran through the the glycogen stores.
I have to go home and pack for our trip tonight, not much else going on which is good because that cardio wiped me out being fasted. I can tell my blood sugar is low, so just need the old liver to drop some BG so I can get some energy back.
Recumbent Bike - 48 minutes - 312 calories - I really just don't understand why the bike feels twice as hard as the elliptical and or hill walking on the tread mill but only burns about 60% of the calories for what feels like a lot more effort. I mean i get why the other activities burn more but why my legs feel like they have been put through the wringer during and after cardio on a bike is beyond me. I wanted to get a pump and push a little resistance for lower so I chose the bike, but damn I feel like I should have burned a lot more calories with how hard I was working.
Legs are feeling like jello, and the pump disappeared halfway through as I ran through the the glycogen stores.
I have to go home and pack for our trip tonight, not much else going on which is good because that cardio wiped me out being fasted. I can tell my blood sugar is low, so just need the old liver to drop some BG so I can get some energy back.
Dustin07
Legend
ahaha same man I used to do I think 20-30min top on a spin bike. the only way I could really make it work mentally was a break down.
5 min warm up
10 min hiit
5 minute cool down
(or 10, 10, 10) but I always had to have that little hit section in the middle or I'd get so freaking bored lol
5 min warm up
10 min hiit
5 minute cool down
(or 10, 10, 10) but I always had to have that little hit section in the middle or I'd get so freaking bored lol
MrKleen73
Legend
Yeah this one was on a rolling hill interval so every couple of minutes i was between a level 17-20 pushing hard like riding up a steep hill. The hard challenges helped break it up but I feel like I should have burned 600 with all that effort. I am really going to have to focus to talk myself out of eating. The work might have been a little too hard not to have made me aggressively hungry. Just another 3-4 hours before I climb in bed and temptation to eat is over.