KLEEN - STRONG BODY STRONG MIND!

MrKleen73

MrKleen73

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Glad to see you getting back into it for real!
Yeah, I really enjoyed having a layout to follow today too! Now with set goals for calories and a workout plan with a set but flexible template I am ready to go. That is why I went with the Fortitude training, all the pump work can be changed at any point and really even the load stuff as well but it needs tracked and uses a beat the log book mentality.

What a difference not having consistently high levels of THC in your system can make! I am already getting a little more quick witted and more consistent, it will only become easier over the next few weeks.

Oh yeah, my sleeves are as tight now as when I was on, so I am feeling pretty good about that. I get the itch when looking at some of the logs people are cycling but I want to make some more progress before I make any decisions about that.
 
Hyde

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Don’t rush the juice. Get in your groove and milk those easy weeks first and set yourself up for the blast. That’s what will have you looking like a different person come early spring.
 
Rocket3015

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Just start a new Chapter in this log, just like your life.
 
MrKleen73

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Don’t rush the juice. Get in your groove and milk those easy weeks first and set yourself up for the blast. That’s what will have you looking like a different person come early spring.
Oh no, definitely not ready yet, still not 100% sure if I will at all or not. I will more than likely hold out and get myself in better shape, lean up a little bit and see what I am working with.
Just start a new Chapter in this log, just like your life.
Exactly, no reason to close the book on it, I can just turn the page.

I took 2 DTP this morning and plan to take 2 more this afternoon but we will see. They seem to get my gut stirred up a bit. So not sure if I will be able to run them. Wanted to free up a little test and let the AI stuff in there help with estro levels a little bit but not sure. I even had a little food with them this morning but something about them twist my gut a bit. I am sure it is a combination of the Y-HCL and something else in them since Y-HCL doesn't normally do it by itself.

The wife was all snuggled up on me this morning when the gym alarm went off. When I rolled over and shut it off she rolled with me and snuggled up a bit closer and that was all I needed to pass right back out. So I am planning on going for a walk at lunch to get in some extra activity. Will also be doing some of the other prep work to get out and paint the house this weekend, it is supposed to be nice and not hot as balls so that is the goal.

I ended the day yesterday at just under 2800 calories, and plan to get in the same today but with much lower carb intake. Keep the metabolic flexibility going.
 
MrKleen73

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Oh yeah on the quitting smoking side of things... I had another temper situation yesterday, it gets to be like a freight train once it gets moving it is very hard to stop. I told myself calm down you know why this is pissing you off more than normal but the wildfire was burning and there was a strong wind feeding it. Had someone in a high up position being very condescending while making tons of mistakes and communicating poorly. When I pointed out that the communication had gotten confusing due to conflicting instruction he comes back finally stating a completely different set of instruction than originally stated ignoring his mistakes as if it had been what he was saying the whole time and says he can't be any clearer with a string of exclamation points...

Condescension is something I can not stand for anyone to do to anyone but especially to me and when you are obviously in the wrong... Normally I could have just gotten annoyed and kept my cool but I got hot as hell,. Became a bit unprofessional (behind closed doors though) then had to take a walk, hit the CBD vape and call my wife to vent her in order to not sabotage myself.

I had not used my CBD yesterday up to that point, and I think it would have helped a bit because it did help calm me some after. Then I got hungry... LOL
 
ItalOne

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Oh yeah on the quitting smoking side of things... I had another temper situation yesterday, it gets to be like a freight train once it gets moving it is very hard to stop. I told myself calm down you know why this is pissing you off more than normal but the wildfire was burning and there was a strong wind feeding it. Had someone in a high up position being very condescending while making tons of mistakes and communicating poorly. When I pointed out that the communication had gotten confusing due to conflicting instruction he comes back finally stating a completely different set of instruction than originally stated ignoring his mistakes as if it had been what he was saying the whole time and says he can't be any clearer with a string of exclamation points...

Condescension is something I can not stand for anyone to do to anyone but especially to me and when you are obviously in the wrong... Normally I could have just gotten annoyed and kept my cool but I got hot as hell,. Became a bit unprofessional (behind closed doors though) then had to take a walk, hit the CBD vape and call my wife to vent her in order to not sabotage myself.

I had not used my CBD yesterday up to that point, and I think it would have helped a bit because it did help calm me some after. Then I got hungry... LOL
How long has is been without smoking? I smoked ciggs for over 20 years. It’s been almost 2 years for me, but unfortunately I vape nicotine still. 😞 Quitting this **** is my next step.i go thru less then 2 cartridges a week. I don’t stink like smoke anymore, I’m not out of breath, no more stained teeth, not coughing up black nasty stuff and it’s cheaper then a pack a day!

Your colleague sounds like a cunt! Way to keep it chill and vape it out. I prefer a cbd/sativa blend. It’s relaxing without feeling stupid.
 
BennyMagoo79

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Oh yeah on the quitting smoking side of things... I had another temper situation yesterday, it gets to be like a freight train once it gets moving it is very hard to stop. I told myself calm down you know why this is pissing you off more than normal but the wildfire was burning and there was a strong wind feeding it. Had someone in a high up position being very condescending while making tons of mistakes and communicating poorly. When I pointed out that the communication had gotten confusing due to conflicting instruction he comes back finally stating a completely different set of instruction than originally stated ignoring his mistakes as if it had been what he was saying the whole time and says he can't be any clearer with a string of exclamation points...

Condescension is something I can not stand for anyone to do to anyone but especially to me and when you are obviously in the wrong... Normally I could have just gotten annoyed and kept my cool but I got hot as hell,. Became a bit unprofessional (behind closed doors though) then had to take a walk, hit the CBD vape and call my wife to vent her in order to not sabotage myself.

I had not used my CBD yesterday up to that point, and I think it would have helped a bit because it did help calm me some after. Then I got hungry... LOL
I struggles with being surrounded by dickheads when I quit smoking weed all the time.

I think from an external perspective, you dealt with your boss really well. In the end, you forced him to properly articulate his instruction.
 
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MrKleen73

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How long has is been without smoking? I smoked ciggs for over 20 years. It’s been almost 2 years for me, but unfortunately I vape nicotine still. 😞 Quitting this **** is my next step.i go thru less then 2 cartridges a week. I don’t stink like smoke anymore, I’m not out of breath, no more stained teeth, not coughing up black nasty stuff and it’s cheaper then a pack a day!

Your colleague sounds like a cunt! Way to keep it chill and vape it out. I prefer a cbd/sativa blend. It’s relaxing without feeling stupid.
Yeah the CBD I have is a sativa based CBD relaxes and chills but not as much as the indica based one I have to help me fall asleep. By the way to be clear I meant smoking weed and the last time I smoked it was 2 Sundays ago so like 16 days now? I just happened to smoke enough of it over the last couple of years to have to deal with some psychological withdrawal issues.
Lucky for me not a colleague, a partner in the firm I work for but from one of the international offices.
I struggles with being surrounded by dickheads when I quit smoking weed all the time.

I think from an external perspective, you dealt with your boss really well. In the end, you forced him to properly articulate his instruction.
Thanks, luckily not my boss as in not my supervisor, I am IT for a very large law firm and he is a partner from the Paris office so rudeness is not really a surprise just hard to deal with in my current situation. That and like I mentioned I can not stand condescension, I don't like witnessing it toward others or experiencing it first hand. One of the reasons I am liked and respected at my firm is that I know my position but demand to be treated as equal. People respect that even people in power. Well unless they are.... fill in the blank with all the colorful things we could say here!
 
ItalOne

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Yeah the CBD I have is a sativa based CBD relaxes and chills but not as much as the indica based one I have to help me fall asleep. By the way to be clear I meant smoking weed and the last time I smoked it was 2 Sundays ago so like 16 days now? I just happened to smoke enough of it over the last couple of years to have to deal with some psychological withdrawal issues.
Lucky for me not a colleague, a partner in the firm I work for but from one of the international offices.

Thanks, luckily not my boss as in not my supervisor, I am IT for a very large law firm and he is a partner from the Paris office so rudeness is not really a surprise just hard to deal with in my current situation. That and like I mentioned I can not stand condescension, I don't like witnessing it toward others or experiencing it first hand. One of the reasons I am liked and respected at my firm is that I know my position but demand to be treated as equal. People respect that even people in power. Well unless they are.... fill in the blank with all the colorful things we could say here!
I can’t even imagine? 🤯 bro I’ve take my weed with me to countries that have the death penalty for drugs. I am on day five without alcohol! Ha French people suck! Except the hot hairy chicks, lol 😀 stay strong bro!
 
booneman77

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Europeans are notoriously rude... especially the French. Some mean to be and others it’s just how they talk. Annoying as hell though in such a global time
 
MrKleen73

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I can’t even imagine? 🤯 bro I’ve take my weed with me to countries that have the death penalty for drugs. I am on day five without alcohol! Ha French people suck! Except the hot hairy chicks, lol 😀 stay strong bro!
Yeah. It isn't easy when you have smoked your whole life. Normally I was functional and able to handle everything but between having a mentally and physically incapacitated verbally abusive Mother In Law come live with us for a year then having the house all jacked up from Hurricane Harvey I started to lean on it and smoke all the time to the point it was a problem. Unfortunately slowing it down and controlling it wasn't working so it had to just stop. I got kids and a house that needs attention plus about to start pushing my online coaching stuff a bit. I got all of my certs and stuff just before all of that happened then never got it off the ground. So I need to be 100% to finally get that stuff moving.

Hot hairy chicks huh... Not sure I have seen one of those... :)


Europeans are notoriously rude... especially the French. Some mean to be and others it’s just how they talk. Annoying as hell though in such a global time
Yeah, and that is what my boss reminded me of too. I made him aware incase the guy tried to complain about me challenging him. However I talked to the partner here's assistant and she said the guy from Paris is just a Dick. His assistant and her have had many colorful discussions about him and his attitude. Now she won't assist him anymore when he needs help here in the US. She went to the director of Legal Secretaries here and told them about his behavior and got permission to turn him down and refer him to Business resources if he ever asks her for help. So happy it wasn't just me.

I didn't manage to get all of my calories in yesterday but that's okay, I also did not manage to the cardio I intended to do so it all works out in the end. Plus I am already planning to start working my recomp where I always do what I call my Build and Burn days. A nice surplus on Build days, and a good deficit on Burn days. These calories would actually fall right into that Burn area.

Totals 184p. 101f. 106c. calories 2228

I am going to treat today as a build day and plan to get in a minimum of 3000 calories. I won't actually be able to track them tonight as I am going to be eating out and will be at a concert. The wife, daughter and I are going to see Billie Eilish. If you listen to current top 40 at all then you know who she is, or at least know a couple of her songs. Tickets sold out in 5 minutes, pretty ridiculous.

I had to rush through my workout this morning. Didn't get to do my activation work for my glutes and could feel it when I did my squats. Had to really focus to get them firing which for the first time doing front squats in forever wasn't ideal... Weights are decidedly low on all lifts because I didn't remember that I had to be home early to get the wife to a doctors appointment. The Z is in the shop so sharing a car right now. Thank goodness she took the day off and will be going to get it today.

Anyway I realized i had to cut the warm up sets short, my last warm up set is listed as my first work set, and on legs I am not going to failure on anything just yet. Just getting a nice burn or to where I feel a bit unstable. Also rest is supposed to be 2 minutes between each movement but at best I was getting in 1 minute because I had half the time and wanted to get in a full workout.

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Workout Notes - Truncated Warm Up, no Activation work, had to finish whole workout including warm up in 40 minutes - Front Squats were rough, especially since I woke up with my shoulder hurting and the bones were out of alignment. I could hear them hitting each other as I moved my arm overhead when I woke up. On the pump stuff there was no break at all which is why the 2nd sets were much lower rep.


Intra = 2 scoops R1 Whey 48p, 4f, 8c

Post Workout meal -
2 scoops R1 Whey 48p, 4f, 8c
2 servings Cream of Rice - 4p, 0f, 72c
5 Tbsp Natty PB 18p, 40f, 21c

Peri workout nutrition total - 118p, 48f, 109c - 1340 daily total goal 3200-3400
 
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ItalOne

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Damn sorry about all that drama with the hurricane and in-laws that has to be stressful.
I don’t blame you for cutting the ganja out of life for the time being. Nothing wrong with making time for the kids and more time for you to get your training business off the ground. Good luck with that by the way!

Was I reading that correctly back to back protein shakes Intra and post, what are you doing for pre workout macros?
 
Hyde

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I dig that session a lot, very efficient building IMO.
 
MrKleen73

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Damn sorry about all that drama with the hurricane and in-laws that has to be stressful.
I don’t blame you for cutting the ganja out of life for the time being. Nothing wrong with making time for the kids and more time for you to get your training business off the ground. Good luck with that by the way!

Was I reading that correctly back to back protein shakes Intra and post, what are you doing for pre workout macros?
Thanks! Yeah, I won't pick it back up until after my girl is out of school, if at all. I don't want her to see it as something okay to get herself into. She has seen some of the problems it can cause first hand now when not used responsibly which is good because it will deter her and we are a compulsive bunch. So better she not want it and see the improvements I make when really focusing on the things I should be. I can save that stuff for a better time in life like retirement, or after she is out of the house and I am not trying to get things going if I decide to go back to it at all.

Yeah you read that right, and my pre workout macros right now are the dinner from the night before. Here is a synopsis of how my mornings are going right now. I just started back up on morning lifts so it isn't perfected yet.

4:15 AM - Wake up, brush teeth, yada, yada, yada.
4:20ish -Take pre workout, go get dressed for gym
4:35ish - Make 1/2 gallon intra drink w 2 scoops protein, + salt, and sugar free coolaid. When I have a good carb powder I will add that into the mix. Begin drinking intra drink, and review my workout plan so I know what I am doing when i get to the gym.
4:45 - Leave for gym
4:55 - get out of car and start moving to get blood flow started up and wait for the doors to open @ 5AM
6:15 AM - I must be on my way home or I am running behind.
6:25 AM Get home and finish anything I have left in my half gallon shaker. Shower and get ready for work.
7:15 at the latest I need to be in the car or my wife has a very decent chance of being late to work. She has to be there @8:00AM in Downtown Houston... Not easy! I drop her off go to my work, and then try to prepare my post workout meal and shove it down the hatch by 8:30AM before I clock in.

Sometimes I can manage to squeeze in making some eggs to take to work with me and have some cream of rice or oats with that. Also if I have left overs that fit the bill I will take those as well. If not I will have a 2nd shake with cream of rice and peanut butter to get in about the same macros as 6 eggs and a tbls of olive oil.

It's a make due kind of situation but it works well.

I used to workout at a 24Hour Fitness and when I got up in the mornings for that I got up @ 3:45AM and was at the gym by 4:30 which gave me more time to make breakfast. However, I don't see any issue with getting 100g of protein a day from shakes, they are very easy on my digestive system and you really can not beat the bio-availability, or amino acid profile of whey. Plus gram for gram one of the cheapest ways to get your protein in. I would prefer to have my eggs in the morning though. Not because I think there is something magical about whole foods, but because they are more tasty and filling. Don't get me wrong I value whole foods for my meals but when it comes down to it I will turn to whey in times wear I need things to be convenient. I am considering going back to 24 Hour Fitness for some of my lifts plus once my garage gym is back in full working order I will go out there more often than not and that will give me more time for whole food situations.

I dig that session a lot, very efficient building IMO.
Thanks and it definitely is! That 225 let me know who was boss after the 200x12 on leg extension but I think the 185x12 was a lot for not having done them in so long and how hard they make it to breathe especially when the core isn't ready for it. I was winded after the 185x12 on fronts! On top of that running through all three before moving on to the next set definitely builds up the fatigue quickly.

I am at a tracked 2400 for the day so far and will be saving that last 1000 for the concert / concert hall food... May end up over but with the lower deficits and low carbs on burn days it will all even out.
 
ItalOne

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Thanks! Yeah, I won't pick it back up until after my girl is out of school, if at all. I don't want her to see it as something okay to get herself into. She has seen some of the problems it can cause first hand now when not used responsibly which is good because it will deter her and we are a compulsive bunch. So better she not want it and see the improvements I make when really focusing on the things I should be. I can save that stuff for a better time in life like retirement, or after she is out of the house and I am not trying to get things going if I decide to go back to it at all.

Yeah you read that right, and my pre workout macros right now are the dinner from the night before. Here is a synopsis of how my mornings are going right now. I just started back up on morning lifts so it isn't perfected yet.

4:15 AM - Wake up, brush teeth, yada, yada, yada.
4:20ish -Take pre workout, go get dressed for gym
4:35ish - Make 1/2 gallon intra drink w 2 scoops protein, + salt, and sugar free coolaid. When I have a good carb powder I will add that into the mix. Begin drinking intra drink, and review my workout plan so I know what I am doing when i get to the gym.
4:45 - Leave for gym
4:55 - get out of car and start moving to get blood flow started up and wait for the doors to open @ 5AM
6:15 AM - I must be on my way home or I am running behind.
6:25 AM Get home and finish anything I have left in my half gallon shaker. Shower and get ready for work.
7:15 at the latest I need to be in the car or my wife has a very decent chance of being late to work. She has to be there @8:00AM in Downtown Houston... Not easy! I drop her off go to my work, and then try to prepare my post workout meal and shove it down the hatch by 8:30AM before I clock in.

Sometimes I can manage to squeeze in making some eggs to take to work with me and have some cream of rice or oats with that. Also if I have left overs that fit the bill I will take those as well. If not I will have a 2nd shake with cream of rice and peanut butter to get in about the same macros as 6 eggs and a tbls of olive oil.

It's a make due kind of situation but it works well.

I used to workout at a 24Hour Fitness and when I got up in the mornings for that I got up @ 3:45AM and was at the gym by 4:30 which gave me more time to make breakfast. However, I don't see any issue with getting 100g of protein a day from shakes, they are very easy on my digestive system and you really can not beat the bio-availability, or amino acid profile of whey. Plus gram for gram one of the cheapest ways to get your protein in. I would prefer to have my eggs in the morning though. Not because I think there is something magical about whole foods, but because they are more tasty and filling. Don't get me wrong I value whole foods for my meals but when it comes down to it I will turn to whey in times wear I need things to be convenient. I am considering going back to 24 Hour Fitness for some of my lifts plus once my garage gym is back in full working order I will go out there more often than not and that will give me more time for whole food situations.


Thanks and it definitely is! That 225 let me know who was boss after the 200x12 on leg extension but I think the 185x12 was a lot for not having done them in so long and how hard they make it to breathe especially when the core isn't ready for it. I was winded after the 185x12 on fronts! On top of that running through all three before moving on to the next set definitely builds up the fatigue quickly.

I am at a tracked 2400 for the day so far and will be saving that last 1000 for the concert / concert hall food... May end up over but with the lower deficits and low carbs on burn days it will all even out.
Mad props for even making time for the gym.
Holy cow, that’s an early start. You and I both have crazy abnormal schedules and for us find time “you” with you wife and family “me” snowboarding and mountain biking juggling all of this and working out and having a spot on diet is nearly impossible.
I might suggest you try nighttime protein pudding to hold you over until the next morning. It taste amazing!! Then have lite carb lite protein meal before the gym. Then save half the amount of protein intra for post workout. Just a thought.
 
MrKleen73

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Mad props for even making time for the gym.
Holy cow, that’s an early start. You and I both have crazy abnormal schedules and for us find time “you” with you wife and family “me” snowboarding and mountain biking juggling all of this and working out and having a spot on diet is nearly impossible.
I might suggest you try nighttime protein pudding to hold you over until the next morning. It taste amazing!! Then have lite carb lite protein meal before the gym. Then save half the amount of protein intra for post workout. Just a thought.
Yeah when i wait until night time I will often end up wrapped up in something for the family and not get my workouts in.
When saying night time protein pudding are you referring to a brand, or using casein with some recipe or what?

I normally will have a whole food meal prior to bed, with the schedule dinner is typically around 8:00PM. Even when keeping carbs lower on those days i will have the bulk of them before bed to get them into the muscle and ready for the mornings workout. Like last night I had 3 servings of au gratin potatoes before bed. I still get a pretty massive pump even without carbs in the morning due to this.

If morning training I prefer to get most of my calories intra and post workout, my digestion is a bit slow and eating whole food close to my workout often makes me ill. Eating whole food right after a workout while still amped up is very hard for me as well. It took me a while to be able to handle whey during but it is better than just aminos unless you have the money to drop on EEA's. I have found that it is hard for me to get sore when I have a solid intra drink and most of my carbs in the 2-4 hours post workout. I would benefit performance-wise getting some carbs in prior to the workout though. However for hypertrophy it is a non issue.

Not dismissing the idea though and definitely want to know about the night time protein pudding.
 
ItalOne

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Yeah when i wait until night time I will often end up wrapped up in something for the family and not get my workouts in.
When saying night time protein pudding are you referring to a brand, or using casein with some recipe or what?

I normally will have a whole food meal prior to bed, with the schedule dinner is typically around 8:00PM. Even when keeping carbs lower on those days i will have the bulk of them before bed to get them into the muscle and ready for the mornings workout. Like last night I had 3 servings of au gratin potatoes before bed. I still get a pretty massive pump even without carbs in the morning due to this.

If morning training I prefer to get most of my calories intra and post workout, my digestion is a bit slow and eating whole food close to my workout often makes me ill. Eating whole food right after a workout while still amped up is very hard for me as well. It took me a while to be able to handle whey during but it is better than just aminos unless you have the money to drop on EEA's. I have found that it is hard for me to get sore when I have a solid intra drink and most of my carbs in the 2-4 hours post workout. I would benefit performance-wise getting some carbs in prior to the workout though. However for hypertrophy it is a non issue.

Not dismissing the idea though and definitely want to know about the night time protein pudding.
Yeah everything needs to be adjusted when working out at the as$ crack of dawn. When I’m not worried about my carb intake I prefer cream of rice pre workout as well. Usually with some hemp seeds and a little banana.

Yes casein is part of the protein pudding.
1/2 cup cottage cheese
1 scoop chocolate casein
1 Tbls of peanut butter
1/8 cup of plant based chocolate milk.

I blend it all up in my blend tec until all the lumps are gone and add it to a bowl. Then I add the casein 1/2 scoop at a time. ( if you blend everything all at once it becomes to thick and hard to get out of blender) Mix in casien by hand, and put back in the fridge for 10 minutes. It taste like chocolate peanut butter cheesecake 🤗. Slow release protein!
Perfect at night..

Calories 300
Protein 43g
Carbs 9g
Sugar 4g
Sat fat 2g
 
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MrKleen73

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Yeah everything needs to be adjusted when working out at the as$ crack of dawn. When I’m not worried about my carb intake I prefer cream of rice pre workout as well. Usually with some hemp seeds and a little banana.

Yes casein is part of the protein pudding.
1/2 cup cottage cheese
1 scoop chocolate casein
1 Tbls of peanut butter
1/8 cup of plant based chocolate milk.

I blend it all up in my blend tec until all the lumps are gone and add it to a bowl. Then I add the casein 1/2 scoop at a time. ( if you blend everything all at once it becomes to thick and hard to get out of blender) Mix in casien by hand, and put back in the fridge for 10 minutes. It taste like chocolate peanut butter cheesecake 🤗. Slow release protein!
Perfect at night..

Calories 300
Protein 43g
Carbs 9g
Sugar 4g
Sat fat 2g
Yep that is gonna go in the recipe book! Sounds great! You know what else is a great snack, just plain old cottage cheese, splenda or sugar to sweeten and cinnamon. I go through periods where I will have a cup of that before bed to hold me over too. When lower carb I look forward to that, was like a treat for the end of the night.

Went to the Billie Eilish concert last night, she is a great performer. The daughter just loved it! Got lucky this morning when my wife's back up alarm went off at 6:20AM. Apparently my phone got an update and since you have to enter the code to reboot it my alarms never went off. Probably a good thing after getting home late. It's another energy expending day so basically missed cardio and some mobility. I am going home to scrub the house down so I can paint this weekend. That is gonna take at least a couple hours, so I will just call that my cardio. I will have to caulk, tape and mask in the morning tomorrow then go to my daughters band competition at about 2:00PM then won't be home until probably midnight. Then wake up Sunday and start painting. I am very happy that we got a cold front so it won't be such miserable work. Will be in the 70's tomorrow and lower 80's Sunday. I plan to get up a little early to hit up my session tomorrow, I need to look at my log book but I believe it will be a full body muscle rounds workout which are both fun and brutal. :) Will probably have some Kodiak Protein Pancakes post workout to fuel up for the rest of the work.

Thought I would share some of my daughters creative side. She is getting into costume makeup and had Monday and Tuesday off so this is some of her work I came home to. Pretty cool for some of her first real attempts. She is going to be doing makeup for the schools Haunted House that her theater class is putting on this year.

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Oh yeah, I ended up going a bit over my 3400 last night but not by too much. I hit right around 3600 going by what I could put into MFP from my meal last night. My wife and daughter surprised me by leaving early enough to get me in time to actually go out to eat somewhere nice.

Dinner was a rare 12oz NY Strip, small portion of potato gnochi with a lil truffle butter, and a couple asparagus spears. Had a nice carbernet with it. I will adjust calorie intake a bit today so instead of 2200-2400 calories I will be shooting for 2000-2200 and keeping carbs under 100 grams.

I know this sounds like low cals to a lot of people but when you average it out it is still in the 2700 a day for the week range. I may have to adjust down even further to start leaning up but we will see. I have a very efficient metabolism so I don't need a ton of food. Also on burn days I will be fasting until afternoon to keep the metabolism churning and burning that fat longer.
 
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MrKleen73

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Rocket3015

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That meal sounds Awesome !!
 
MrKleen73

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That meal sounds Awesome !!
Oh it was amazing!

Did a lot of work on the house this weekend prepping to paint, so many nail heads and cracks that needed re-caulked from it having been a while since it was originally installed. Also power washed it and then put some shelves up inside to get some of the boxes out of the closets. We got rid of a lot of old slightly water damaged ones and replaced them. So lots of work. At one point I thought to myself I am working @BOSSMAN style right now... Put in a solid 13-14 hours of work in that day. No rest for the wicked. I had to also go to my daughters band competition so I went for their first performance then went home and back to work then went for the 2nd performance after that. Even with all of that I managed to get my workout in on Saturday evening! Was a good one too even though I was running on fumes and caffeine all day. Thank goodness I had a pre workout to kick things in. Mixed half a scoop of Hyde in with a scoop of FUEL and it definitely got the job done!

If you don't know Muscle Rounds are basically 6 mini sets with 10 seconds or 5 deep breaths in between each one, or if doing isolateral work just back and forth between the 2 sides as that covers the 10 seconds rest for the first side already.

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This workout left me wanting to cancel my membership to 24 Hr Fitness. I have kept it thinking I would go at different times or earlier in the morning but I really don't like a lot of the new Hoist Fitness machines.
Rope Pull downs were done on the heavier feeling Triceps dedicated cable. Funny I can play with 120-140 on the other pulley but this one is just abusive and messes with your ego with the weight feeling so heavy!

The guy who always tells me when I am getting smaller came up to me and says "You getting big again! Then goes to lightly smacking each body part as he tells me its big. "BIG TRAPS!!, smack smack, BIG SHOULERS! Smack Smack, BIG TRICEPS!!! Smack Smack!" LOL He is not from America so he really doesn't have the same boundaries as we do. So I just laughed and told him "Thanks, I can have you telling me I am getting little anymore!" Was nice to hear from someone who definitely says what he thinks almost every time he sees me. I know it is because he looks up to be but it still is such a raw critique especially if I am not on my game. His feed back lets me know where I am... One reason to keep the membership. LOL That and the other 24Hr that is about 5-10 minutes further away still has Hammer Strength machines.

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Workout Notes: Today I used my timer to make sure I was dead on at 2 minutes rest between each of my load exercises. It is a pretty quick pace when you consider setting up for each exercise, and that these movements build on each other making that second set a lot harder...

Those TRX SHELC's were BRUTAL!!! What a difference all of that instability brings to the table. HOLY CRAP!!! My glutes and hammies were done by then end of that. Should definitely wake up the old glutes. Also did banded sideways squat walks before my general warm up which really made it feel a lot better and improved my stride so I will make sure to do these before getting on the cardio machines from now on.

Goblet Squats kicked my ass. I feel like pussed out a bit on the first set, just ran out of air, and my upper back was already toasty from the load work prior. So I stopped as soon as my thoracic extension started to give. I had more in the tank on my legs but form started to suffer. I went up more on the 2nd to get the legs more involved before my thoracic gave out. It worked, also didn't hurt that the leg extensions kicked my ass. I do them sitting up straight without using the back support which makes the muscle work in a shortened state and man they were lighting up!

Nutrition was just okay this weekend. I kept to high calories Saturday, and lower yesterday but I didn't track and was so busy that we ended up eating some convenience foods. Like last night the boy ordered Chinese for dinner. I didn't eat too much of it bit added a decent bit of it into my post workout meal this morning.

Intra 50g whey, and 30g carbs
Post workout meal
- A decent amount of the meat and veggies out of my Hunan Chicken from last night mixed in with 3 whole eggs and 3 egg whites, and 1.5 cups of rice. Topped it off with a nice amount of Jardine's Ghost Pepper Salsa and tore that up!!!

I have no idea how many calories are in that but it's okay I know it met my needs for post workout. I have a little more Hunan Chicken left with about a cup of rice for later. Also brought some roasted broccoli and a bunch of protein cookies and Quest Bars I picked up at the gym on 50% off clearance. So that will be my snack for later.
 
jimbuick

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I'm thinking about doing some painting in the ol' garage between semesters. Not sure I want to commit to it yet, because I'm a bum. So checking in on your updates always makes me feel extra lazy lol.

Training looks brutal. I've been cutting my rest recently too, and it makes everything so much harder to do.
 
MrKleen73

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I'm thinking about doing some painting in the ol' garage between semesters. Not sure I want to commit to it yet, because I'm a bum. So checking in on your updates always makes me feel extra lazy lol.

Training looks brutal. I've been cutting my rest recently too, and it makes everything so much harder to do.
It is but also fun. You know how that goes. That is part of why I picked this program too, it kind of keeps the weights in check due to the building fatigue. Will help with my shoulders and stuff.
You telling him he has a hard on? Lol
LMAO, Hopefully he knows when he has one, but maybe he just shouldn't beat himself down so much! ;)

Calories for yesterday were a little low for a build day. I like to keep fats around 80 or above most of the time which would have put me right in the 3200-3400 range for the day. Have a feeling that the Hunan Chicken probably had enough fat to cover that spread but the recipes on MFP didn't seem to have much fat in them so decent chance I got where I needed to be. I drank well over a gallon of water yesterday so was pretty happy with that. As you can see I don't track sodium intake, just try to make sure my potassium levels are sufficient I have no doubts I get plenty sodium a day.

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I will be doing some brisk walking at lunch. The pace of the weekend just caught up with me this morning and I couldn't justify getting out of bed with how exhausted I felt. No good running myself down with everything I have to get done right now. Will plan on spending about 15-20 minutes doing some mobility drills this evening and rolling the feet.
 
MrKleen73

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Fast breaking Snack - 1.5 cups roasted broccoli, 2 Tbls Chipotle Hummus, 20 slices boars head turkey pepperoni, two hot zingers, and (not pictured) 2oz Just Cranberry Juice and a Waffle and Maple Syrup Quest bar
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Rocket3015

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Painting is one of my least favorite things to do !!
 
MrKleen73

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Painting is one of my least favorite things to do !!
I don't mind the actual painting but the prep work sucks and i am not looking forward to all of the masking.
makes me remember how much my shoulders are always lagging haha
Yeah this will be a chore but I did buy an airless sprayer so hopefully once prep work is done it is a lot less labor intensive.
 
MrKleen73

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Been a rough couple of days at the house with personal stuff. Haven't been able to get to the gym but needed to be there for my family.

Very frustrated as I was all set to go to the gym this morning but my new phone charging cable apparently wasn't seated in the port all the way because it is a little too fat to get through my phone case without shoving it in so my phone was dead this morning, and a dead phone doesn't sound an alarm.

Crappy thing was I woke up twice thinking I must not be sleeping well because I would wake up thinking the alarm was going off. I listened and it wasn't, so I went back to sleep. Obviously my mental alarm clock was trying to get me up when I know I am supposed to wake up. I won't look at my phone in the middle of the night to see the time because that wakes me up and I won't get back to sleep. So now I am frustrated having missed a lift day completely while trying to get back into things more seriously.

I am definitely going to lift tonight, I think we reached a point of resolution with stuff at the house, and a good lift is exactly what I need to get things feeling better in my mind.

I kept calories low both days so at least my diet was in check with totals being right at 2200 each day. Dead lifts are on the agenda for tonight so I am really looking forward to getting into that and unleashing some of this pent up frustration. Nothing like a dead lift session for some Iron Therapy!
 
booneman77

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Been a rough couple of days at the house with personal stuff. Haven't been able to get to the gym but needed to be there for my family.

Very frustrated as I was all set to go to the gym this morning but my new phone charging cable apparently wasn't seated in the port all the way because it is a little too fat to get through my phone case without shoving it in so my phone was dead this morning, and a dead phone doesn't sound an alarm.

Crappy thing was I woke up twice thinking I must not be sleeping well because I would wake up thinking the alarm was going off. I listened and it wasn't, so I went back to sleep. Obviously my mental alarm clock was trying to get me up when I know I am supposed to wake up. I won't look at my phone in the middle of the night to see the time because that wakes me up and I won't get back to sleep. So now I am frustrated having missed a lift day completely while trying to get back into things more seriously.

I am definitely going to lift tonight, I think we reached a point of resolution with stuff at the house, and a good lift is exactly what I need to get things feeling better in my mind.

I kept calories low both days so at least my diet was in check with totals being right at 2200 each day. Dead lifts are on the agenda for tonight so I am really looking forward to getting into that and unleashing some of this pent up frustration. Nothing like a dead lift session for some Iron Therapy!
if its a plastic cable, you can shave it down a tad so that it fits in your case... i had to do this with one of mine to make it work
 
MrKleen73

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if its a plastic cable, you can shave it down a tad so that it fits in your case... i had to do this with one of mine to make it work
@booneman77 , Great idea! I don't want to miss another morning lift over something silly like that. Too bad I can't give you reps any more...
 
booneman77

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@booneman77 , Great idea! I don't want to miss another morning lift over something silly like that. Too bad I can't give you reps any more...
haha just don't do it like me and use the single blade you jailbroke from a disposable razor... you will cut you fingers too ha (hotel life makes you get creative)
 
MrKleen73

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Nah I will file it down.

Crappy afternoon something in my neck started bothering me and by the end of the day I had pains radiating down both traps, not sure if my scalenes are just extremely tight due to a knot of if there was some sort of neerve entrapment but I spent all night icing it I was in so much pain. No workout and this morning it felt a lot better but like if I pushed it that it would flare right back up so I did not get to do any deadlifts or anything else for that matter. Icing it off an on today to try to get any extra inflammation down and will try to get some blood into the area but not going to push working out until tomorrow at the earliest. Also trying to find an in network Chiro or therapist that does some sort of myofascial release today. It's not easy but I obviously need it.
 
GoHardOrGoHme

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How's it hangin stranger?

Feel like I need a good log to follow to help with some motivation in the wake up early to lift department. Also would be nice to see how youve been doing. Next break I'll catch up on this log.
 
ItalOne

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Nah I will file it down.

Crappy afternoon something in my neck started bothering me and by the end of the day I had pains radiating down both traps, not sure if my scalenes are just extremely tight due to a knot of if there was some sort of neerve entrapment but I spent all night icing it I was in so much pain. No workout and this morning it felt a lot better but like if I pushed it that it would flare right back up so I did not get to do any deadlifts or anything else for that matter. Icing it off an on today to try to get any extra inflammation down and will try to get some blood into the area but not going to push working out until tomorrow at the earliest. Also trying to find an in network Chiro or therapist that does some sort of myofascial release today. It's not easy but I obviously need it.
That’s sounds annoying man. I hope that pain issue works itself out. I have a pinched nerve that I’ve been dealing with for months now. It’s somewhere in lower left lat back area. Anyway it makes my left hand go numb on and off throughout the day. Luckily no pain. It’s almost the identical numbness CTS you get from HGH. Believe or not i know a few guys that have permanently numb toes and fingers from hgh.
 

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