KLEEN - STRONG BODY STRONG MIND!

MrKleen73

MrKleen73

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Training today was good, wife got back in the gym with me which is awesome both that her health is allowing it and that I get that special time with her again!!!!

I took it easy today breaking the weights back in had only been doing cardio for about a week or so it seems. Plus as mentioned the wife was with me so she needed a break in period also. Was very happy that I did not experience any numbness during training today. Last time I trained my arm went numb and as you can imagine that ruined the workout.

Did 1 exercise for chest, back, shoulders and biceps with lighter weights and did each set until if felt like work. Not pushing anything too hard.

Hoist Roc-It Supported Rows - 115x20ish, 125x15+, 140x15+, 160x12-15
Hoist Roc-It Decline Press - 115x20ish, 125x15+, 140x15+, 160x12-15

Hoist Roc_It Shoulder Press - 100x20ish, x15ish, x12-15

Hammer Curls On Preacher Machine 25kg x 20-25, 30kg x 18

Treadmill x 20 minutes 228 calories

Oh yeah, I weighed myself before going to the gym to see where I am on my goal of getting to 207, I am 212.6 as of today so well on my way as long as I keep things going I will reach this before March and then set a new goal.
 
booneman77

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Training today was good, wife got back in the gym with me which is awesome both that her health is allowing it and that I get that special time with her again!!!!

I took it easy today breaking the weights back in had only been doing cardio for about a week or so it seems. Plus as mentioned the wife was with me so she needed a break in period also. Was very happy that I did not experience any numbness during training today. Last time I trained my arm went numb and as you can imagine that ruined the workout.

Did 1 exercise for chest, back, shoulders and biceps with lighter weights and did each set until if felt like work. Not pushing anything too hard.

Hoist Roc-It Supported Rows - 115x20ish, 125x15+, 140x15+, 160x12-15
Hoist Roc-It Decline Press - 115x20ish, 125x15+, 140x15+, 160x12-15

Hoist Roc_It Shoulder Press - 100x20ish, x15ish, x12-15

Hammer Curls On Preacher Machine 25kg x 20-25, 30kg x 18

Treadmill x 20 minutes 228 calories

Oh yeah, I weighed myself before going to the gym to see where I am on my goal of getting to 207, I am 212.6 as of today so well on my way as long as I keep things going I will reach this before March and then set a new goal.
I love those roc-it machines... rarely see them but I always make it a point to use them as their motion and planes seem to fit me very well and I always feel them
 
MrKleen73

MrKleen73

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I love those roc-it machines... rarely see them but I always make it a point to use them as their motion and planes seem to fit me very well and I always feel them
My 24Hr went pretty much exclusively to the Hoist line and most are the Roc It, some of them I love and some the starting positions don't really agree with my frame. I do like all of the pulling machines a lot. I just wish that the pressing stuff was a little deeper into the stretched position for a starting place. I feel like I am starting at like a board press or something on all of the chest machines. I think it is supposed to be more joint friendly though but for me puts me at an odd starting position.
 
BennyMagoo79

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Training today was good, wife got back in the gym with me which is awesome both that her health is allowing it and that I get that special time with her again!!!!

I took it easy today breaking the weights back in had only been doing cardio for about a week or so it seems. Plus as mentioned the wife was with me so she needed a break in period also. Was very happy that I did not experience any numbness during training today. Last time I trained my arm went numb and as you can imagine that ruined the workout.

Did 1 exercise for chest, back, shoulders and biceps with lighter weights and did each set until if felt like work. Not pushing anything too hard.

Hoist Roc-It Supported Rows - 115x20ish, 125x15+, 140x15+, 160x12-15
Hoist Roc-It Decline Press - 115x20ish, 125x15+, 140x15+, 160x12-15

Hoist Roc_It Shoulder Press - 100x20ish, x15ish, x12-15

Hammer Curls On Preacher Machine 25kg x 20-25, 30kg x 18

Treadmill x 20 minutes 228 calories

Oh yeah, I weighed myself before going to the gym to see where I am on my goal of getting to 207, I am 212.6 as of today so well on my way as long as I keep things going I will reach this before March and then set a new goal.
Happy for you and your wife mate!

Trying to get mine to come lift with me but so far no luck!
 
MrKleen73

MrKleen73

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Happy for you and your wife mate!

Trying to get mine to come lift with me but so far no luck!
Thanks, yeah she hadn't been to the gym since 2014 when her health got bad initially.

This morning was 45 minutes of mixed cardio not sure on the calories as the first machine I was doing HIIT on did not have a place to enter weight. I did 35 minutes on that then another 10 on the treadmill.

Followed that up with some crunches with leg lifts and my PT exercises between it. Then went to the sauna for my PT stretches.

I was supposed to go in for PT this morning but a pop up project meeting for one of my projects was scheduled yesterday. So going to have to reschedule it. This nerve stuff is a pain in the ass.
 
MrKleen73

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Legs today

Glute Activation Work = Banded Glute Raises off of bench 3x15 with TRX Heavy band with 3 second isometric contraction
5 Minutes Stairmill

Leg Abductors 100x15, 120x15, 120x15
- tempo 4-0-2-4
Leg Adductors 120x15, 120x15, 120x15 - tempo 4-0-2-4

Leg Press - Squat Stance - 6p x15, 8p x 15, 10p x15, 12p x12, 14p x10 - P=plates, Tempo 3-0-2-0

Bike x 16 minutes - Had to break drop the kids off at the pool.

My son texted about something nasty he saw on the road while I was on the way. So the response he got from me was...

"Was doing cardio and had to stop to drop the kids off at the pool. The guy next to me is killing it. Seriously something died over there, and I think his nasty ass crusty feet are what killed it!!!!"

He was rolling and kept joking with me about it... Take a picture of his feet Dad... NO WAY!!!

WTF, people take care of your feet or keep them covered... How you gonna wear slides at the gym when your feet look like they should be declared a hazard to human kind!!!! Trim the nails lotion them up, get a fuggin powertool after that crap... those things were busted the hell up...

Just thought I would share. LMAO.
 
MrKleen73

MrKleen73

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Well not sure if my 4:00AM alarm went off and I killed it or it just didn't go off, no recollection of it going off. Either way I did not make it to the gym this morning. It's okay I will make up for it later today. Not like I have to go to work tomorrow so can definitely squeeze some cardio in tonight.

I have been staying on top of my nutrition lately, increased fruit and veggie intake while maintaining a 300-500 calories deficit by my estimation. Not on a set meal plan just keeping up with what I eat and tallying it up. Not weighing food so these are loose estimations but typically overestimate intentionally on food so I know I am in a deficit. Going to start actually tracking and weighing things again to make sure I am correct. Get it all under wraps however sometimes it is hard when having combined meals like casseroles and what not which has been a big part of my meals lately. Also stepping up my lifting a bit again, was lacking pretty hard for the last 3 weeks so trying to push in some areas more and more. Not sure if that will result in a stall on actual weight loss while muscles improve or if I will continue to see the scale go down at the same rate. Even if so it will only be a week or two stall so not worrying myself over it. Especially knowing it will the result of re-composition and not slowing of fat loss.

Going to start updating tracked caloric intake in here again as that always helps with accountability as well. Just ramping things up more and more which is typically how I get back into the swing of things. Increasing good habits a step at a time instead of just blasting full force into a transformation type of mindset where everything has to be perfect starting now and then try to maintain that. I can do that but it is not my natural mode even in the challenges we have done I am typically a slower starter and then once it is all full bore... BAM! I am hard to keep up with.
 
MrKleen73

MrKleen73

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Hit the gym twice this weekend one was a touch on chest and back but high volume for shoulders and arms Saturday, and a nice bit of cardio Sunday. Saturday was a feel out kind of session to see what I could push without the arm going numb.

Warm Up x 10 minutes
Free Motion machine external rotator cuff work - 9 sets
Free Motion I-T-Y-W 3 rounds of 15 each

Super Set x 4 rounds
Free Motion Lat Pull Downs with scap holds
- 35lbs x 2 hand x 5, 1 hand hold contracted other x5 reps for each, alernate hand held and hand repping x5 each
Free Motion Seated Straight Arm Crossover - 35x1-2 reps shy of form failure.

Top 2/3 ROM DB Side Raises - 20x 1-2 shy of failure x4

Super Set 2 - 5 Rounds
Constant Tension Seated DB Side Raises
- 15x until ROM was shortened to lower 2/3
Constant Tension Seated Rear Delts - 15x until ROM was shortened to 1/2

Super Set 3 - 4 rounds
DB Hammer Curls
- 30x15, 35x1-2 reps shy of failure x 3 rounds
DB Cross Body Triceps Extensions - 30x15, 35x1-2 reps shy of failure x 3 rounds

Super Set 4 x 5 rounds sets last 2 mechanical drops
Rope Supinating Curls
- 40 x 1-2 shy of failure, 60x 1-2 shy of failure, 60x failure
Rope Overhead Extensions - 40 x 1-2 shy of failure, 60x 1-2 shy of failure, 60x failure,

Super Set 5 - 2 rounds
Rope Hammer Curls 60x fail x 2
Rope Triceps Extension 60x fail x 2

Super Set 6=6 rounds 2 up 4 down - first 2 1-2 shy of failure, last 4 failure/ shortened ROM
Cybex Preacher Curl
- 25kg, 30kg, 25kg, 20kg, 15kg, 10kg
Cybex Triceps Ext - 30kg, 35kg, 30kg, 25kg, 20kg, 15kg

Cybex Side Raise machine 35kg, 25kg, 20kg, 15kg - all sets done all the way into shortened ROM

Rear Delt Fly Machine - 40kg, 30kg, 25kg, 20kg, to form failure

This workout felt great, I adjusted ROM on some areas to keep things in a good working range and kept form tight. Not too worried about the multiple sets to failure with these types of movement, they are not going to tax my CNS at all. I was looking huge for what I have seen lately and shoulders and arms were completely full of blood!!!!

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

Sunday - WEIGH IN DAY - 211.1 down from 217.7 lbs I think that is -1.4 lbs from last week
Cardio and Abs and PT exercises
Glute Activation Work
Treadmill
- 40 minutes

ABS - 4 Sets Crunches x AMRAP

Neck and Rotator Cuff Work in Sauna

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

Monday was a planned off day - Was off of work and planned Honey Do's and a Daddy Daughter Date / Free Meal

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

Today was a Cardio Ab and Rehab day

Glute Activation Work
40 Minutes Treadmill + 5 minute cool down
- 487 cals

Super Set x 4 rounds
TRX Straight Leg Ab Fall-outs - x fail
Banded Quadruped Chin Tucks - x 1 minute

Sauna - 15 minutes
Internal External Rotator Cuff Exercises
- Black band x 9 sets

Banded Dislocators - Black band x 15 x 3 sets

Arms and shoulders still a tiny bit sore from Sunday, very happy with that.

Update on numbness - it is manageable, IE once it kicks in I know what to do or am doing wrong so I can wake it up. Still not sure it is actually getting better going to try to get in to see PT this week. If not will be making an appointment at Airrosti... as long as this does not get any worse I have every intention of keeping things up until I lose the weight I want to lose.
 
MrKleen73

MrKleen73

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Aka, send nudes!
Okay, next time I get that upper body pump going I will take a few gym pics.

Oh yeah I did some meal prep yesterday, Harissa Chicken w/ Roasted Red Peppers = FUGGING AWESOME!!!!

2lbs sliced & saute'd chicken breasts
2 jars Private Selection Moroccan Inspired Harissa & Roasted Red Pepper Simmering Sauce
2.5 cups cooked rice
1 bell pepper, 2 jalapenos

6 servings = 49g protein, 29g carb, 13g fat & 431 calories per serving
2/3 cup nonfat greek yogurt - 17p, 7c, 0f
66p, 36c, 13f = 531 calories


I am having this for 2 meals a day alongside my staple breakfast

6 eggs + 1 tbls of olive oil for breakfast, and 1 jalapeno - 36p, 44f, 1c = 543 calories

Then whatever dinner is, and a salad and shake when I lift.
 
MrKleen73

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1/22/20 Upper Push / Pull - Rest = Back and forth with wife so 60-90 seconds tops

Warm Up = Elliptical & TRX I-T-Y 3 rounds of 15 each

Bench Press - 95x15, 135x15,Add Slingshot 185x15, 185x12, 185x8
- shoulder still not happy with this due to nerve, once pushing harder it starts to light it up...

Assisted Pull Up Machine - WG-80x15, 12, 9, NGx11- Nerve induced weakness in arm / shoulder doesn't allow for real pull ups any longer... UGH!!! Working with what I can...

Hoist RocIt Supported Row Machine Supinated Grip - 100x15, 150x15, 180x15, 185x11 - Wanted to get some biceps focus here.

Roc It Shoulder Press 100x15, 150x15, 170x15, 180x12 - These felt good, much better than benching does.

Straight Arm Lat Pulldown on free motion machine - 27x15 x 2 sets

Was going to do crossovers or straight arm pec deck but ran out of time.

Good News, I got the opportunity to do the log the Lean Muscle Stack from BLR to help me along with this fat loss journey. I will be moving most of my posting to that log once I get my product in. Looking forward to having some assistance and also the additional bump in accountability. I will link that log up in here once I get it started.
 
MrKleen73

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bump in accountability.......
That's it right there brother!!!
AMEN, I don't pretend to say that it won't add that benefit for me. I have been quite accountable since the beginning of the year. The loss of 6 lbs in just under 3 weeks proves that. However this will definitely help me to maintain my course which is where things can go wrong. Falling off of the rails so to speak.

Speaking of accountability my calories were on point for my goals yesterday P= 237g F= 88g C=117g = 2208 cals which is right in the area I want to be on a cardio day.

We’re gonna be log mates
WooHoo!!! Hopefully we see some real benefits here.
 
Hyde

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AMEN, I don't pretend to say that it won't add that benefit for me. I have been quite accountable since the beginning of the year. The loss of 6 lbs in just under 3 weeks proves that. However this will definitely help me to maintain my course which is where things can go wrong. Falling off of the rails so to speak.

Speaking of accountability my calories were on point for my goals yesterday P= 237g F= 88g C=117g = 2208 cals which is right in the area I want to be on a cardio day.

WooHoo!!! Hopefully we see some real benefits here.
I just need time off with good cholesterol, and allegedly Follidrone promotes lower LDL, so I figure this will at least benefit me even if body composition doesn’t change any for me.
 
MrKleen73

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I just need time off with good cholesterol, and allegedly Follidrone promotes lower LDL, so I figure this will at least benefit me even if body composition doesn’t change any for me.
Yeah I totally understand that. I am not sure how much it will have to offer as far as muscle but the increased accountability on it's own will help me with fat loss since being injured makes it hard to want to stay consistent. Not being able to make strides forward in strength or performance is killing motivation. So this will help with that and I am confident I will get some estrogen control and a bit of assistance with fat loss. Hoping to be impressed. We shall see.

I went to Physical Therapy today and through some exercise and discussion of how things were feeling he said that it seems the nerve is calming down a bit. That it was good I was starting to feel some of the sending stimulation / tingle when he applied pressure to certain instead of only feeling numbness take over the arm. So I am happy about that.
 
booneman77

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All progress is good progress with injuries... so fickle at times
 
MrKleen73

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All progress is good progress with injuries... so fickle at times
Agreed!!! Was good to hear since my frustration with it is peaking and that is never a good sign for me. Have to keep away from the level that inspires the hands thrown up in the air accompanied by a loud "F*CK IT!"

Yesterdays nutrition closed out at around 2400 which was good for my goals on a Build day. Today will be a bit lower.

Workout today was cardio.

Treadmill - 40 + cool down 467 calories
Abs - 3 sets of Roman Chair Leg Raise
- straight leg feet above head level x 15
Superset with Neck rehab work.

Sauna = 15 minutes + 9 sets rotator cuff work and some stretching while in there.
 
MrKleen73

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I forgot to mention I added in some running to todays cardio, did 2 minutes on 2 minutes off at a slow 4.5mph but was on a 5 degree incline so speed wasn't the focus so much as breaking in a bit and getting my lungs and musculature ready for it a bit. I want to get back to where I can run a good 3 miles and do some all out 1 mile times here and there. Never been a great distance runner but could at least run 5 miles at a 9 minute pace back in AIT. Hell I would be happy to see a 9 minute single mile at this point. LOL
 
MrKleen73

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5 miles at 9min a mile is cooking bro!!
It was a requirement to graduate AIT or I would have never made it. I was dogging the last mile and a half... gasping and wheezing like an asthmatic having an attack!
 
MrKleen73

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Been a busy day so far today. Finally able to update.

Yesterdays calories ended up just under 2200 calories, high protein lowish carbs and fat.

Todays my eating has been on point. I have taken in just under 1500 cals so far and will get in another 1300-1500 tonight.

Training today

Stairmill x 10 minutes

Super Set
Weighted Hip Thrusts - 135x15 x 3
Squats 135x15, 185x12, 185x8
- then I put it down because my nerve flared up and told me to. LOL

Leg Press - 8p + 2 25s x15, 10p +2 25s x15, 12p + 2 25s x 12, 14p +2 25s x12

Super Set
Lying Leg Curls 40kg x15, 50kg x15, 60kg x12, 65kg x8
Leg Extensions 45kg x 15, 60kg x15, 75kg x 15, 85kg x12

Super Set
AbDuctors - 100x15, 120x15, 120x15
Adductors 120x15, 130x15, 140x12
 
GoHardOrGoHme

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looking good! keep up the great work
 

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