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KLEEN - STRONG BODY STRONG MIND!

HIT4ME said:
When I say "technical" I mean, from an individual insteument/skill level. For instance, someone like Yngwie Malmsteen or Steve Vai, or even Eddie Van Halen are extraordinarily technical in their playing. The physical ability to play what they play can be a challenge in itself.

Someone like Tom Petty plays things that aren't really quite on the technical level of a virtuoso, but his song writing is so great.

I would say 21 Pilots has some cool and complicated stuff, especially from the song writing side...but the virtuoso technical side nit so much. The guy MAY be quite capable on that level, but it isn't what he writes.

But that was kind of what I was getting at - it really amazes me how some guys can take something that is relatively easy to play and just make it into something so powerful anyway.

In a similar but different way, Eric Clapton can be like that. I got to see him in concert once and it was amazing because even songs that I think completely stink on the radio were so powerful and just completely rocked. "In My Father's Eyes" is a song I would change in the radio...but it rocked live. He just has so much energy.

Great workout brother. As I approach the big 40 I am starting to focus more on mobility and pain free movement, etc. Your strange warm up seems like a bit of a crossfit/yoga/rock combo. Haha.
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Oh okay, I see what you mean... Yeah with a lot of the instruments they do not get that technical, IE high skill required to play. It is the rest of the musical / digital composition that seems to have the detail and power behind it with the instruments lending the organic feel.

Thanks on the workout I really enjoyed it and am feeling it in my back, pecs, and glutes. It did make my foot a little sore from the bag shouldering but a little controlled inflammation is good for the healing process. Yeah that warm up was great for me. After doing it I really think I am going to start looking into some of the "Move like an animal training" You know like the gator walk, crab walk, things like that which really increase balance, muscle control and simply use the resistance of your body through those ROMs.
 
Had a good workout yesterday, hit chest, shoulders and triceps.

I decided to go to a gym a little further from the house because the Hoist machines just don't really seem to line up with my body very well. I went where I knew they still had Hammer Strength machines.

HS Decline Bench RPE 90x20ish, 140x20ish, 180x15ish, 180x15ish, 230x12, Drop Set 230x11>180x14>140x10>90x14

HS Super Incline Press / Shoulder Press - 90x20, 90x20, 140x12-15, 140x12-15, 140x9

Smith Machine Wide Grip Upright Rows 30 seconds rest - 95xRPE9 x 4 sets rep ranges from 30 down 9

Standing HS Shrugs to back - 180x RPE8-9 x 3 sets

Seated Triceps Ext Machine - 70 x max reps x 3 sets

Overhead DB Extensions - 45xRPE9, 45@RPE9>37.5x Fail > 30x fail> 25x fail, 15 per hand x fail


This workout felt really good, and it was nice to use some machines that really seemed to agree with my body as well. I can already feel my pecs and delts letting me know it was a good one!
 
230 x 12 on the bench? 140 for 12-15 overhead? Yeah. I can't do that.
 
Hyde said:
Did you have to stop by the store for a new shirt after that one??
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Yeah, I was pushing the limits of my sleeves with this one.
HIT4ME said:
230 x 12 on the bench? 140 for 12-15 overhead? Yeah. I can't do that.
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Thanks, it was on a Hammer Strength so only 115lbs per side, if healthy I could do at least 360x10 on that. However this felt really good to end up struggling against some weight. Same with the OHP, was 70 per hand and typically could push this for 115 per side in the same rep range.

I am either going to start going to this particular gym more, or go get another membership somewhere closer that has Hammer Strength or at least some other machines than Hoist Fitness as their machines do not fit my frame well to line up with my joints.

Estimated macros for yesterday
Protein 200, Carbs 100, fats 140 - 2460
 
MrKleen73 said:
Yeah, I was pushing the limits of my sleeves with this one.


Thanks, it was on a Hammer Strength so only 115lbs per side, if healthy I could do at least 360x10 on that. However this felt really good to end up struggling against some weight. Same with the OHP, was 70 per hand and typically could push this for 115 per side in the same rep range.

I am either going to start going to this particular gym more, or go get another membership somewhere closer that has Hammer Strength or at least some other machines than Hoist Fitness as their machines do not fit my frame well to line up with my joints.

Estimated macros for yesterday
Protein 200, Carbs 100, fats 140 - 2460
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I have never trained with Hammer Strength equipment, but I would love to try it out.
 
It’s a mix for me... some hoist fit me just right and I get a great squeeze while others are just awkward. Same for hammer and nautilus stuff tho.
 
Rocket3015 said:
I have never trained with Hammer Strength equipment, but I would love to try it out.
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Out of all the leverage systems it is currently my favorite. They just really have a good ROM and seem most people can find a good spot to get into.
Hyde said:
The commercial gym I trained at for the first 5 years had it, and honestly it’s really quality. Just feels right.
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This is how it has always been for me as well. Out of the leverage stuff it has always felt the best.
booneman77 said:
It’s a mix for me... some hoist fit me just right and I get a great squeeze while others are just awkward. Same for hammer and nautilus stuff tho.
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When it comes to pulling I can do just about any machine and things workout. However for pressing, I have the best luck with the hammer. I find a lot of the others have too short of lever arms or in the case of HOIST the starting point is too shallow and I can't really lock in my back well for the lift off. So I tend to have to stiff arm it into position then start my pressing.

However if I had to pick only one machine to have in my garage it would definitely be one of those free motion cable systems. Between one of those and a solid rack you can do just about anything. However they are damn expensive!

Last night was a good pull workout. Kept it short, sweet and intense.

General Warmup and body movement x 3 songs...

Pullups - 12, 10, 5 - full stretch at bottom, 1 second hold at top, 90 seconds rest

DB Bent Over Rows - 85 x9, 9, 7 - 1 second hold at top, slow negatives, 60 seconds rest

Wide Grip 45 degree Lat Pulls - 105x27, 17, 12 - tempo 6-1-3-2, 30 seconds rest - focus on contraction and squeeze of muscles, intentions used.

Gymnastic Ring Alphabet 3 rounds,
I=15, 10, 10
Y=15,10,10
T=15, 10, 10 - I increased the angle of the pull this time and it was brutal to get through the complex...

Strict Barbell Curls - 95x10, 95x9, 95x7 - 2-1-1-1, 60 seconds rest - done with a flex at the top of the curl

Max Rep Barbell Curls 45x37, 45x23

The pump was off the charts here!!! Back, rear delts and biceps were all engorged!

Feels nice the last two workouts. I am trying to change my mentality, and push some harder workouts. I noticed I was allowing myself to get into a weaker mind set dealing with all these constant aches and pains. I got so used to governing the throttle on the workouts that I forgot to enjoy and more importantly push myself. Just being so careful that I wasn't motivated to train. So I am trying to bump my intensity again and push through some of this stuff. Also have been doing more stuff to stabilize the shoulder as well as improve the posture. You will see the Alphabet done during most of my workouts, and some other stuff will start to be peppered in throughout the week.

You know it was a good workout when halfway through it I had to take of the hoodie in the 37 degree garage.
 
I have never made it through a single training session in a hoodie or sweater. Not in 40 degree gyms. I have no clue how people routinely train in sweatshirts.
 
Hyde said:
I have never made it through a single training session in a hoodie or sweater. Not in 40 degree gyms. I have no clue how people routinely train in sweatshirts.
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haha i used to be the same but since I started IF unless I train right after a meal I run muuuccchhhhh cooler... that said, leg day sweat is a thorough soaking even through two shirts and a hoodie... Also, less clothing = more time wasted staring at myself haha (usually judging/critiquing but occasionally just oogling)
 
Hyde said:
I have never made it through a single training session in a hoodie or sweater. Not in 40 degree gyms. I have no clue how people routinely train in sweatshirts.
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Yeah, those guys that only ever have a hoodie on at the gym. Could be 104 outside they are lifting in a damn hoodie in the gym... I had a hoodie on because I was cold, as soon as I was warm enough not to be cold without it then it has to come off.

I just feel restricted. Hell I don't even like to have sleeves on when I train. Not a fan of training in a tshirt unless I am doing something I need the fabric as a buffer between a barbell, or BFR bands or something. Otherwise I am always going to want a tank top to train in.

booneman77 said:
haha i used to be the same but since I started IF unless I train right after a meal I run muuuccchhhhh cooler... that said, leg day sweat is a thorough soaking even through two shirts and a hoodie... Also, less clothing = more time wasted staring at myself haha (usually judging/critiquing but occasionally just oogling)
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I can see that being an issue.

I don't know... if you enjoy ogling yourself in the mirror then it isn't a waste of time, it is a source of enjoyment. Many people get a lot of motivation from that too. Nothing wrong with it. Sure the hoodie guys think it is douchey, but no more douchey than wearing a hoodie, hood up while indoors in an air conditioned climate.

Don't get me wrong, the hoodie might be there switch into the bad mofo mindset and that is cool too but if they judge the mirror guys for what motivates them they are just as bad.
 
MrKleen73 said:
Yeah, those guys that only ever have a hoodie on at the gym. Could be 104 outside they are lifting in a damn hoodie in the gym... I had a hoodie on because I was cold, as soon as I was warm enough not to be cold without it then it has to come off.

I just feel restricted. Hell I don't even like to have sleeves on when I train. Not a fan of training in a tshirt unless I am doing something I need the fabric as a buffer between a barbell, or BFR bands or something. Otherwise I am always going to want a tank top to train in.



I can see that being an issue.

I don't know... if you enjoy ogling yourself in the mirror then it isn't a waste of time, it is a source of enjoyment. Many people get a lot of motivation from that too. Nothing wrong with it. Sure the hoodie guys think it is douchey, but no more douchey than wearing a hoodie, hood up while indoors in an air conditioned climate.

Don't get me wrong, the hoodie might be there switch into the bad mofo mindset and that is cool too but if they judge the mirror guys for what motivates them they are just as bad.
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Half my reasoning for starting was to look less approachable haha
 
booneman77 said:
Half my reasoning for starting was to look less approachable haha
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No doubt, when I really don't want to be messed with I will toss on a hoodie and some head phones and avoid eye contact. I have no issue with people who do it. I think most of them are natural introverts to a certain degree and it makes sense. Me I just can't because I feel too restricted. I hate clothing to be honest. If I could spend most of my life in boxers I would!


Studhorse said:
I love the Hammer strength. most movements are joint friendly.
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Yes, if they were not so expensive I would have already grabbed a couple machines. My favorite is the horizontal press!!! Has a bit wider grip in the bottom and a bit closer in the top than the vertical ones. Kind of in between the Wide Chest press, and the regular one. Plus you get to use leg drive!!!!

Last night was an off night. Will be trying to hit up some legs tonight but it depends. My daughter is performing at her schools "Coffee house" it is kind of a talent show at the high school. She auditioned to sing a solo and we found out last night that she definitely got the spot so very excited for her about that. Not sure how late that talent show will run, so not sure I will have time to train tonight. If I do it will probably be something very simple and repetitive like high volume Superset of Leg Extension & Lying Leg Curls and maybe some KB Swings with planks to finish it off...

Feeling good in the rest of my upper body, a tiny bit of DOMS in all upper body musculature.

Diet has been lifestyle dieting, with IF feeding patterns, keeping a running estimate of what I have eaten throughout the day and then finish off trying to meet my needs.

Yesterday was about 180p, 200c, and 140 - 2704 calories

Physique-wise I feel like I am filling some of my muscle back out, and may have leaned back out a tiny bit already. I don't have a clue if there will be any visible changes in this weekends progress pics but things have been picking up with training and I am paying a bit more attention to what I am eating and am avoiding some of my night time splurges that sometimes cause me issues. I try to feed my wife at night after she has taken her medication because it is one of the few times she can hold food down. Often things like treats so it is easier for her to eat. Sometimes my will power just sucks and I make bad decisions. However this is helping me to curb that.

I expect to see some noticeable visible changes by the time we take the following set of progress pics in 3 weeks. Hoping to be pretty darn close to my goal by then and just be able to relax a bit more.
 
Bad news. My right elbow is bothering me again. it's been over a year and over 3 years for my right elbow. kind of felt a twinge last night and didn't think much about it.

Went to go take a sip of coffee this morning and almost dropped the cup. This sucks. time for my elbow warm up exercises again, a little advil, Ice and luckily I still have a bottle of Flexatril. My concern it feels like it's in a different location than my tennis elbow. it's in the joint.
we will see how it goes in the gym Friday. Maybe it will just go away.
 
When my woman is dieting for a comp she does not like to go to restaurants obviously (she can’t eat anything), but she does love to bring home fast food and all manner of treats for me and her daughter. Like she gets real satisfaction from trying to pork us up

BOSSMAN said:
I hate the hoodies also, 40 degrees in the garage this morning. Winter is settling in too fast.
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We got another couple inches of snow here again, 2nd real snow plus a couple days of flurries and it’s not even Thanksgiving! Goodbye Fall; I barely knew ye.
 
Hyde said:
When my woman is dieting for a comp she does not like to go to restaurants obviously (she can’t eat anything), but she does love to bring home fast food and all manner of treats for me and her daughter. Like she gets real satisfaction from trying to pork us up



We got another couple inches of snow here again, 2nd real snow plus a couple days of flurries and it’s not even Thanksgiving! Goodbye Fall; I barely knew ye.
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LOL! My wife went to the store after the gym and brought hope Frozen Corn Dogs. She doesn't even eat them. I think she tries to keep me fat.

In OK we had no spring this year and now it looks like no Fall. It already snowed here. Very rare in November.
 
Studhorse said:
LOL! My wife went to the store after the gym and brought hope Frozen Corn Dogs. She doesn't even eat them. I think she tries to keep me fat.

In OK we had no spring this year and now it looks like no Fall. It already snowed here. Very rare in November.
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seems like the whole country is getting this type of weather/lack of fall... they just got snow in Iowa too which is super rare for this early as well.
 
We are to get 8" before it stops !!
 
booneman77 said:
Half my reasoning for starting was to look less approachable haha
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Studhorse said:
Good luck to your daughter! that is really cool.
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Thanks, we are pretty excited to see her perform!
Studhorse said:
Bad news. My right elbow is bothering me again. it's been over a year and over 3 years for my right elbow. kind of felt a twinge last night and didn't think much about it.

Went to go take a sip of coffee this morning and almost dropped the cup. This sucks. time for my elbow warm up exercises again, a little advil, Ice and luckily I still have a bottle of Flexatril. My concern it feels like it's in a different location than my tennis elbow. it's in the joint.
we will see how it goes in the gym Friday. Maybe it will just go away.
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Ugh... that sucks, did you ever do the stretches I linked up for HGP to help with his elbows? I can probably find it again if you want to see the video, it really helped both of us when we used them.
BOSSMAN said:
I hate the hoodies also, 40 degrees in the garage this morning. Winter is settling in too fast.
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Hyde said:
When my woman is dieting for a comp she does not like to go to restaurants obviously (she can’t eat anything), but she does love to bring home fast food and all manner of treats for me and her daughter. Like she gets real satisfaction from trying to pork us up



We got another couple inches of snow here again, 2nd real snow plus a couple days of flurries and it’s not even Thanksgiving! Goodbye Fall; I barely knew ye.
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Wow, if my wife were dieting I don't think we would be allowed to have any treats in the house at all. LOL
Studhorse said:
LOL! My wife went to the store after the gym and brought hope Frozen Corn Dogs. She doesn't even eat them. I think she tries to keep me fat.

In OK we had no spring this year and now it looks like no Fall. It already snowed here. Very rare in November.
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MUST HOLD OUT!!!! Put em in the deep freeze, they will keep until after Christmas!
booneman77 said:
seems like the whole country is getting this type of weather/lack of fall... they just got snow in Iowa too which is super rare for this early as well.
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Yeah, if you look at the weather map the Arctic front is a straight line down from the north pole to South America at this point... At least that is what they were showing on the news last night. Pretty crazy...
Rocket3015 said:
We are to get 8" before it stops !!
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UGH.. there should be no need for snow shovels before Thanksgiving!
 
Studhorse said:
Bad news. My right elbow is bothering me again. it's been over a year and over 3 years for my right elbow. kind of felt a twinge last night and didn't think much about it.

Went to go take a sip of coffee this morning and almost dropped the cup. This sucks. time for my elbow warm up exercises again, a little advil, Ice and luckily I still have a bottle of Flexatril. My concern it feels like it's in a different location than my tennis elbow. it's in the joint.
we will see how it goes in the gym Friday. Maybe it will just go away.
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MrKleen73 said:
Ugh... that sucks, did you ever do the stretches I linked up for HGP to help with his elbows? I can probably find it again if you want to see the video, it really helped both of us when we used them.
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MrKleen73 posted a vid for exercises and stretches. I refined them for daily use, here we go:

Stretch:

Invalid Link Removed

Hold stretch for as long as a minute. Arm straight. I used to use my other arm , pushing elbow up for more stretch.

Exercise:

Position 1
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Position 2
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The exercise is with a straight arm , hand against wall, using only the fingers to lift off the wall -and back. repeat 15-20 times, leaning body back -or forward for difficulty.
 
I surprised he didn't knock that wall down !!
 
hairygrandpa said:
MrKleen73 posted a vid for exercises and stretches. I refined them for daily use, here we go:

Stretch:

Invalid Link Removed

Hold stretch for as long as a minute. Arm straight. I used to use my other arm , pushing elbow up for more stretch.

Exercise:

Position 1
Invalid Link Removed

Position 2
Invalid Link Removed

The exercise is with a straight arm , hand against wall, using only the fingers to lift off the wall -and back. repeat 15-20 times, leaning body back -or forward for difficulty.
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Yep that hits the basics for sure. You can definitely get a better and more dynamic stretch doing them on all fours. If doing before workout would use dynamic stretch, not a hold, more pulsing in and out of end range. After, or in between training sessions hit it with the longer holds to really increase flexibility more.
Hyde said:
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Well played!

Went in and and tried to destroy my legs the other day. Well as much as I could with isolation work that is.

Bike 5 mins

Reset Hips


Super Set 1 = 3 WU rounds 8 work rounds up, 8 drop sets back down - Minimal rest in early sets, up to 1 minute in heavier work sets and no rest on the way back down the stack. Weight in Kg... Warm Ups not listed

Tempo - 2-0-x-1 = 2 second eccentric, explosive concentric, 1 second flex a peak contraction

3 Warm Up rounds - Work sets 1-4 15-25 reps rep8 - Work Sets 5-7 8-15 reps @RPE9 - Work Set 8=fail. - Descending ladder = failure


Leg Ext. = 80kg, 95kg, 110kg, 125kg, 135kg 145kg x15, 155kg x13 165kg x11, 165kg x8, Descending 155x12, 140x10, 125x9, 110x9, 95x9

Lying Leg Curl = 65kg, 75kg, 85kg, 95kg, 105kg, 115kg x12, 120kg x9, 125kg x6, Descending 115x9, 100x9, 80x10, 70x7, 55x9

Super Set 2 - no rest
Adductors - 80x15, 100x15 110x13, 120x12, 120x11
Side Planks x 30 seconds per side

I had planned some KB Swings here but my foot wasn't ready for that so it was sauna time...

Foot and Calve Stretches in sauna

Left foot, 30 seconds calf stretch, and 30 seconds soleus stretch x 3 rounds

Right Foot (Injured) - 2 minute calf stretch, 2 minute soleus stretch x 2 rounds...

My medial glute on my right side is sore as hell from the side planks!!! I knew that glute hadn't been firing right but the instability and exhaustion from planking on that side really let me know how deconditioned it was.


Will be hitting up an upper body session tonight, not sure if I will do chest and back, or just a push then do a pull another day. Just depends on how I am feeling and what joints are happiest at the end of the day!

Here is my progress pic from this weekend, I am down about a pound. I was 207 and some change when I started, and am 206.2 yesterday.

Again, at an odd angle, and that really washed it out so I used the auto correction filter in it. So that is why has a slight filter on it.
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We have very similar builds - it's like looking in a mirror
 
Rocket3015 said:
No, Thank You!
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You are very welcome!!!
hairygrandpa said:
Right foot still not healed? Damn! Throw at least some MK-667 on it.
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Nope, still in a damn boot... huge part of why I am having a hard time keeping from getting fat. No cardio, far less walking, legs just not getting used so caloric requirements are pretty low.... Still not sure that surgery won't end up being required at this point. I did a number on it. It takes a long time to heal also since I am still walking on it daily. When we got started they said 6 months in a boot wasn't out of the ordinary for something like this. I am probably at 3.5 now. The atrophy and everything else i would have to deal with if I just didn't use it would actually be worse than the foot...

Yeah some MK would be nice, but I don't have the funds at the moment.
 
Yeah, I want to get it hung up again but I need to reinforce the rafter it needs to be hung on, which I can't really do in the boot. The whole climbing up a ladder with the wood and what not just ain't gonna happen in the boot.

Yes I am on TRT, why do you ask?
 
MrKleen73 said:
Yeah, I want to get it hung up again but I need to reinforce the rafter it needs to be hung on, which I can't really do in the boot. The whole climbing up a ladder with the wood and what not just ain't gonna happen in the boot.

Yes I am on TRT, why do you ask?
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Its hazardous to climb with a wood.... LMAO , Hehehehe!

At least you are on TRT, that should help a bit in keeping muscles. That's why I'm asking.
 
Oops, did my "wood" joke kill the threat?

Everything alright big brother?
 
Damn,

I thought I had responded to you all to let you know I was okay this weekend. Just been working nonstop. I don't have time for a full update so here is the quote from the No New Years Resolution challenge thread since I had to update there or wear a diaper. LOL

MrKleen73 said:
Sorry for the delay ladies and gentlemen. I took this pic Monday morning but hadn't been able to sit down to resize it so I could post it.

I am 206.2 this week down .3lbs from the week before Thanksgiving. I wish I had just set myself to maintain at this point. I would be doing amazing, but as of right now I am in fear of diaper day! Less than a month... I have some work to do!!!!!

I really underestimated the amount of time this Windows 10 roll out at work is was going to consume. Little did I know 2 of our team had made vacation plans and bought tickets before they scheduled this. We have a new manager and he didn't want to be the bad guy and make them cancel, which I can appreciate. On top of that another tech is out supporting a trial. So we are also trying to accomplish this half staffed and having to take up the slack. Working ridiculous hours, I worked all weekend, and then got home at 2:15 AM last night, will probably about the same tonight. Sitting down to eat now and figured I better post up while I could. I haven't been to the gym since Saturday, and am so tired when I am not at work all I want to do is rest...

No, I am not asking for leniency either. Just mentioning that this is much more of a challenge than I originally anticipated with the roll out. Plus my foot is starting to get a little sore with all the required walking around.

Picture is in a different spot with the light coming from the front so no shadows to make me look better. LOL

I would say that I look flat, and a little soft. However I get normal hours on Friday then the weekend off this week so I am going to push what I can then. No doubt with all the walking and other work I am expending plenty energy. However I think with the stress it is catabolizing muscle tissue since not lifting and telling it I still need to keep those muscles strong as a priority. Not a good scene... Once I make it through this week I should get a little more time because our people will be back in.

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Wish me luck guys!
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By the way guys, please excuse my absence in everyone's threads for a bit. Once we have more staff and time I will be able to update more often.
 
Take Care Of Business, We Aren't Going Anywhere !!
 
I managed to get in a workout mid week using my slastix resistance bands, If you have a limited budget and space but wanted something that offers good resistance, as well as cardio they can definitely be a one stop workout. The ones I have offer 105lbs of resistance each at peak stretch. Every time I use them again after a while I am like damn why don't I use them more often... the answer if used intensely they will kick your ass.

I did 5 rounds of this going to failure / breaking point.

Slastix Battle Ropes Max Speed Waves- 30-60 seconds - walked out to challenging resistance held elbows out at 45 degree angle to engage more muscles, went until felt like heart would explode! Used full body not just arms...
Rebound Med-Ball Slams 15lbs - 10-25 - Didn't count, done until rebound dropped below belt line.

Breathing Pause 10-30 seconds Basically just gasp for air and get back to work as fast as possible

Rebound Med Ball Push Press 15lbs - 10-25 Didn't count, done until rebound dropped below belt line
Slastix Rope Chest Press / Fly - 15-25 - walked out to a challenging resistance level and repped starting heavy and then stepping back to maintain motion.

Rest about 2 minutes and repeat 5 times

I tried to keep my feet even with the pressing with the robes, it is extremely challenging and a full body and serious core workout. The 210 is pulling you backwards at full extension so the anti-flexion and anti-rotational aspect of the core is intense!!! I had to stagger step for a second a few times to continue the set where it pulled me off balance for a second.

This workout had me gasping for air and really pushed me... I loved and hated it!!!! Just what I needed midweek and to make me feel like I am still trying to get it done...

I am actually surprised that not only are my back, pecs, and rear delts a little sore, but also my glute / ham tie ins, and quads at the knees. Just the resisting against the ropes, and minor squatting.

I have a feeling I probably lost some weight at work this week. Completely exhausted... lots of hours and was on my feet and or moving the whole time... Breakneck pace of course... I basically did IF, and took advantage of all the hustle at moderately low intensity which should have burnt a decent amount of fat, then had a big meal around 8:00-9:00 at work when they fed us and if that was my first meal, capping it off with something when I got home before bed. For instance last night I had 3 cups of milk with 60g of whey isolate when I got home before bed. Not ideal but trying to get that protien and more calories in. The days I had something before that meal it was typically 6 eggs for fast breaker, and or some nuts at work when I could grab a small hand full, maybe like 1-3 ounces depending on the day. Regardless I was in a pretty steep deficit, but also a lot of stress so we shall see. This weekend is going to be a rebuilding time. Focus on lifting and reminding the body I need my muscle!!! It will be quick paced, to help with fat loss but it will also be resistance training and plenty peri-workout carbs to help get more anabolism going around the workout...

Taking the daughter out for a Daddy Daughter date today. She didn't do well with not seeing me this week. I guess it was harder knowing I was here but she couldn't see me. I ended up waking her up for a kiss goodnight the last 2 nights to try and help with it but going to take her out make her feel special. So will have to be careful with the menu selection. :)
 
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