KLEEN - STRONG BODY STRONG MIND!

MrKleen73

MrKleen73

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About to snack a little and go do some lifting in the garage in about an hour trying to let it cool down a little.

I am not sure what all I am going to do out there tonight or throughout the week. I still haven't nailed down my plan yet. Been so busy with improvements to the garage and house and just haven't gotten to it. Seems when stuck at home life never stops. The house is more of our sanctuary now with the COVID nonsense... little projects that were put off or were to do later are now being prioritized. The mentality has become "Since stuck here most of our free time then this place needs to be the way we want it!" I am not a super handy guy and have had to learn to become more that way but every project seems like it takes forever and encompasses so much more than I though in the first place. I guess in a 56 year old home you have to expect that.

Anyway speaking of garage improvements. I bought two 14ft tow chains, they are 22lbs a piece and folded in 3rds it is almost 5 ft long like most lifting chains so going to use those as accommodating resistance at 44lbs of resistance compared to the cost of some of the sets I have seen I got a pretty decent little deal @ 34.99 each or 70 total. So going to try to play with these in a week or two. Still feeling out what I can do without causing myself pain or more issues.

I wish I could eat 3000 calories a day !!
Well, If I did that for a long time it would not be beneficial at all and honestly will not benefit my fat loss at all during that time. However I have been eating so little that if i were to start to try to lean out from here I would be starting really low and setting myself up for more muscle loss in the process. Doing this to get my calories back up a little so I have somewhere to drop them from without losing muscle since I already lost a decent amount the last 1.5 years for various reasons.
 
booneman77

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hahaha wiring in a house that wasn't initially your own is always an entertaining/horrifying journey of discovery... I found an outlet in my current house that had SEVEN different items daisy chained into it... how that never caught fire is beyond me
 
MrKleen73

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hahaha wiring in a house that wasn't initially your own is always an entertaining/horrifying journey of discovery... I found an outlet in my current house that had SEVEN different items daisy chained into it... how that never caught fire is beyond me
Oh I already found one that had 5 wires on a single post and no pigtail when one of the hot wires came loose and scorched my wall. Horror story can definitely be accurate. I blamed it on old wiring methods and practices before code but still. Not the stuff in the garage was done by the previous owner so people knew better than that already...
 
Rocket3015

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@MrKleen73 Im sure it want take you long to figure out a good routine, just have fun!
 
MrKleen73

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@MrKleen73 Im sure it want take you long to figure out a good routine, just have fun!
Yep yep! Doing one exercise per body part for now to break in and test stress / recovery ability with certain movements alone. Hit up 6 sets 12-20 rep leg press yesterday 4 were work sets. Nice and slow really focusing on feeling the muscles contract. Worked to where I felt I stimulated some growth response and got out. Hoping to get as much out of muscle memory as I can with small adjustments and lower volume while deconditioned.

With injuries I have to play it smarter and tame that desire to always push the intensity. I need to rebuild the base before stepping on the gas and even then I will have to do it smarter.

About to do some horizontal push and pull work. Will just test some stuff out until I find something that feels good then work until I know I have stimulated growth again and stop.

Bench went well last week light weight and got sore so going back to the well there. Probably going to cable row as well. Hopefully they both feel good and I can get right to it after a warm up.
 
thebigt

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Yep yep! Doing one exercise per body part for now to break in and test stress / recovery ability with certain movements alone. Hit up 6 sets 12-20 rep leg press yesterday 4 were work sets. Nice and slow really focusing on feeling the muscles contract. Worked to where I felt I stimulated some growth response and got out. Hoping to get as much out of muscle memory as I can with small adjustments and lower volume while deconditioned.

With injuries I have to play it smarter and tame that desire to always push the intensity. I need to rebuild the base before stepping on the gas and even then I will have to do it smarter.

About to do some horizontal push and pull work. Will just test some stuff out until I find something that feels good then work until I know I have stimulated growth again and stop.

Bench went well last week light weight and got sore so going back to the well there. Probably going to cable row as well. Hopefully they both feel good and I can get right to it after a warm up.
as always, the man with the plan!!! (y)
 
MrKleen73

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as always, the man with the plan!!! (y)
Thanks T! I feel like I already made some progress in a few days of lifting. Muscles feeling a little more full this morning like they are waking from a slumber. Of course more food has been added too but this time it seems to be going to the muscle.

Yesterday's workout was kept light, focused on creating my own tension instead of relying on the weight and kept things nice slow and deliberate. Took less warming up than lower body so ended up with 5 sets each and 3 work sets per body part.

Tempo 4-8 seconds negative, 1-4 seconds concentric reps 8-15
Flat Barbell Bench 3 work sets of 135
Supine Grip Cable Rows 3 work sets of 135

I can feel the fact they were worked and have a touch of DOMS in my legs. So I know I succeeded in creating growth stimulation. So far so good, nothing gonna be too impressive in here regarding training for a bit. Just hoping for steady but monitored progression in volume and intensity for a while without having to stop.
 
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MrKleen73

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So last week went pretty well on the training. Diet still needed work. Good days and bad but I got in and hit up my Vertical Push Pull, and my Hex bar deadlift workout in Sat and Sunday. Managed to hover in the mildly sore area on the second day after lifting so working well. Most likely finishing up my electrical stuff tonight. Get that dang fun up there, running the new wiring took a good while since I am not familiar with it and was trying to make sure I did everything right and up to code.
 
MrKleen73

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Sorry to have disappeared again. I am getting my discipline legs under me. I have not been hitting the 3000, I haven't been focusing enough on training to justify it. However I have been calorie conscious eating about 2000-2500 a day and am certain I have lost a little more belly fat. I hit every body part / movement plane last week and spent hours working on home projects each day. So activity levels have been high but no cardio at all.

Yesterday I did some legs, pushed through some high rep slow tempo leg press sets then did two heavier sets of 10 single leg sets and followed that up with a high rep burner. After that I did 3 sets of 20 on Front Squats with just the bar. This was okay on the hip and something I will be playing with to see if I can move up with it.

My lovely wife bought me a dumbbell rack for the garage, so now my DB's have a place other than lining the wall on the floor of the garage.

I haven't managed to get outside and level the area for my shed. It has been so hot and when not blistering it rains... I might just go to Home Depot and pay a guy from the parking lot to knock that part out in a day. Then I can put the shed together myself. Not looking forward to doing the digging myself but probably will end up doing it too... Ugh... Before that... I need to insulate my roof to keep the ceiling fan from blowing down all the stored heat from the shingle and wood.
 
MrKleen73

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My father passed away yesterday after being stuck in that home since the beginning of the stay at home orders in Houston. So my world is kind of upside down right now. If I don't get back on for a little bit I am just dealing with it but will definitely be back!
 
Hyde

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My condolences, brother. Lean on your wife & family (& Wraith), and remember there’s someone up above - nobody needs to carry that kind of weight alone.

Prayers for your family.
 
jswain34

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So sorry to hear about this, Kleen. I’ll be keeping you and your family in my thoughts and reflections over the coming days to weeks. I hope you are able to cherish your memories of your father with your loved ones and move towards finding peace with your loss. We’ll be here when ya get back.
 
Segansational

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I'm sorry for your loss Kleen. We're all thinking of you during this difficult time.
 
booneman77

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So sorry to hear. It's really been an especially tough year for you for sure. Best wishes for some good luck/times ahead
 
MrKleen73

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My condolences, brother. Lean on your wife & family (& Wraith), and remember there’s someone up above - nobody needs to carry that kind of weight alone.

Prayers for your family.
Thanks @Hyde !
So sorry to hear about this, Kleen. I’ll be keeping you and your family in my thoughts and reflections over the coming days to weeks. I hope you are able to cherish your memories of your father with your loved ones and move towards finding peace with your loss. We’ll be here when ya get back.
Thanks J!
🙏
Sorry for your loss Kleen. You will be in my thoughts and prayers.
Thanks Boss!
I'm sorry for your loss Kleen. We're all thinking of you during this difficult time.
Thanks man and nice to see you in here!
So sorry to hear. It's really been an especially tough year for you for sure. Best wishes for some good luck/times ahead
Thanks Boone!

Thanks to everyone who took the time to say something. It means a lot. This last week has been pretty rough, I wish I could say I ate well and worked out but that wasn't the case. Not upset about it, totally understandable in this situation. Going to try to get my 3-4 workouts in this week and get some traction with this stuff. I know I will feel so much better once I have.

Anyway thanks to everyone, I should be updating a few times a week from now on.
 
booneman77

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This is the time to use workouts and diets simply as "de-stressors" and nothing more... no reason to focus on them when theres so much more going on. take the time to enjoy them when you can, blow them off and dont sweat it when you can't. The gym will always be just outside
 
MrKleen73

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This is the time to use workouts and diets simply as "de-stressors" and nothing more... no reason to focus on them when theres so much more going on. take the time to enjoy them when you can, blow them off and dont sweat it when you can't. The gym will always be just outside
Yeah, this is where I am at, last few days have been so damn hot been over 100 in the garage with the roof storing the heat... So miserable I walked out to attempt a workout, and gave up mid warm up yesterday. Was going to try to go back out later but life got in the way but stomach was too heavy after eating to even think about lifting in the hot garage. The garage was closed all da yesterday so it was like a car been sitting in the hot summer when I opened it up. If I don't leave both garage doors open to create a flow through that thing just becomes a hot box. Once that roof stores it, it takes hours for it to cool off and just blows hot air down from the ceiling fan. Oh how I wish it was a finished garage... Ain't cheap to do that though...

Planning on going out there tonight and hitting up the weights. Going to try with no pre workout and going in later in the evening around 8:00PM to see if that works out okay. Like you said not going to pressure myself. Try to make it fun, get some pumps and fill the muscles back out. Other than that not too worried about composition. I mean I want to look good but right now I want to fill back out then worry about trimming up some. I don't want to be thin and muscular, I want to be muscular and lean...
 
Hyde

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Yeah, this is where I am at, last few days have been so damn hot been over 100 in the garage with the roof storing the heat... So miserable I walked out to attempt a workout, and gave up mid warm up yesterday. Was going to try to go back out later but life got in the way but stomach was too heavy after eating to even think about lifting in the hot garage. The garage was closed all da yesterday so it was like a car been sitting in the hot summer when I opened it up. If I don't leave both garage doors open to create a flow through that thing just becomes a hot box. Once that roof stores it, it takes hours for it to cool off and just blows hot air down from the ceiling fan. Oh how I wish it was a finished garage... Ain't cheap to do that though...

Planning on going out there tonight and hitting up the weights. Going to try with no pre workout and going in later in the evening around 8:00PM to see if that works out okay. Like you said not going to pressure myself. Try to make it fun, get some pumps and fill the muscles back out. Other than that not too worried about composition. I mean I want to look good but right now I want to fill back out then worry about trimming up some. I don't want to be thin and muscular, I want to be muscular and lean...
Put a headband/sweatband/bandanna in a shaker full of ice and just a little cold water & take it out with you, then shake it up & throw that dude on when you feel the heat has just zapped you.

You will already be soaking wet from sweat so the extra moisture isn’t a big deal, and man does it put some life back into you. Could be the difference between 20 min and 40 min!
 
MrKleen73

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Put a headband/sweatband/bandanna in a shaker full of ice and just a little cold water & take it out with you, then shake it up & throw that dude on when you feel the heat has just zapped you.

You will already be soaking wet from sweat so the extra moisture isn’t a big deal, and man does it put some life back into you. Could be the difference between 20 min and 40 min!
I saw you mentioned that in another thread and thought it was a great idea. I also just noticed in @SkRaw85's thread he has what looks like some sort of sheeted roll out insulation on the wall. Skraw, is that what that white sheeting on the wall is, and if so was it for a decent price and has it made much of a difference?
 
MrKleen73

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Spent some time working rotator cuff, ankle, hips and core last night. Decided I was going to start with a week or two of waking all of my stabilizers up and doing some carries and maybe one or two full body circuits a week until I feel I have some stability in the shoulder and hip to start pushing them. I figure I am broken down and out of shape. I can either take this time to try to rebuild my base correctly so I can push heavy weights again or I can just try to lift and risk creating worse motor patterns than the injuries have already created.

Last night wasn't long about 30 minutes total of drills, rolling, and planks.
 
MrKleen73

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Hi everyone, I am still alive! Just having a rough 2020... Right after i got started back to exercising I made a wrong turn and got into an accident and totaled my Flex. I bruised a few ribs, and elbow and got whiplash. My shoulder, neck, knee, hip and lower back were all tight and sore for a while. Missed a week of work being at home in a daze from muscle relaxers all day. I am just now feeling up to getting myself back on the wagon so to speak. I did manage to keep nutrition "okay". So I didn't put back on a on of weight so I am happy about that.

I plan to workout a little today and test the waters at lunch in the little gym across the street. Total pump stuff, nothing else just getting the blood into the muscles and connective tissue and see how I feel.

I go pick up my new car this weekend, fying out to MD and then driving down to Ashboro NC to see my sister fr a day or two before driving home. I found another Ford Flex Ecoboost, this time with a magnetic gray color, and black 20 inch wheels so it has a more aggressive look to it than the one I had before. It sure isn't easy to find these things with the ecoboost, a good color and low mileage. So have to make a trip. Happy to see my Sister it has been a few years so it works out really well.
I had some extra money left over so I am buying all the upgrades I had on my old one for this one and having installed shortly after I get home. New exhaust, cold air intake and a tune should get me close to 400WHP with torque in all the right places. VROOM VROOM!!! :)

Anyway, just wanted to let you all know I was alive just been dealing with a lot, and healing from that accident.
 
Studhorse

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Damn bro! bet your ready for 2020 to be over!
New Flex sounds pretty nice! need to post a pic when you pick up your new baby.
 
BennyMagoo79

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**** dude! 2020 isn't pulling any punches! Good to hear you well and getting back into it!
 

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Yeah hear ya on the 2020 tale of woe brother. I’ll fill you in on mine sometime (covid been the best part of the year 🤣)

glad your back on it now - time to get them gains coming
 
love2liftkat

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So glad things are healing up from the accident! Take your time- your body has been through a lot! Super excited you found another Flex! Sounds like the new one might end up even better when you’re all done with it
 
Rocket3015

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I love the Flex and Ecoboost is the only to go. I wanted to get one for my wife but she did not want anything that big so we got an Escape, talk about big my oldest Daughter just got a new Expedition Max, that thing is like a bus !!!
 
MrKleen73

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Damn bro! bet your ready for 2020 to be over!
New Flex sounds pretty nice! need to post a pic when you pick up your new baby.
I sure will. This is one of the photos from the dealer's add. I might end up blacking out the chrome trim under the window line and the door handles. Maybe even the rest of the top to have that black 2 tone look. Waiting until I see it in person to decide. I am torn that with this color it might tie things together more than the chrome on my old black one which made it look more "Mom-mobile" Here I think it plays well but if I leave the chrome I will likely get the polished wheel caps off of one of the regular polished aluminum version of this wheel to have a pop of chrome on the wheel too like the center of the body of the car. Oh yeah front windows getting the tint treatment too.

198460

Howdy Pahtna!!!
WHADDUP!!!!
**** dude! 2020 isn't pulling any punches! Good to hear you well and getting back into it!
Yeah it has been a crazy one, throwing haymakers and rocked me a few time but it ain't gonna keep me down though!!!
Yeah hear ya on the 2020 tale of woe brother. I’ll fill you in on mine sometime (covid been the best part of the year 🤣)

glad your back on it now - time to get them gains coming
Thanks and sorry to hear yours has been rough as well.
So glad things are healing up from the accident! Take your time- your body has been through a lot! Super excited you found another Flex! Sounds like the new one might end up even better when you’re all done with it
Oh yeah definitely and it is a 2019, and has Air conditioned seats!!!! That is going to be awesome here in Texas. My older one only had heated seats which only my wife used. LOL
I love the Flex and Ecoboost is the only to go. I wanted to get one for my wife but she did not want anything that big so we got an Escape, talk about big my oldest Daughter just got a new Expedition Max, that thing is like a bus !!!
Did she at least drive it? It handles just like a car, even though it is big. It is actually on the frame and most of the suspension of the Taurus SHO. That AWD makes it handle so good I have taken turns at speeds that had the person following me in a mustang loose traction and wreck trying to keep up. Unreal a vehicle with so much room can do that.

Had to work through lunch today so will be heading to the garage for a little pump session when I get home.
 
Rocket3015

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I like that color !
 
thebigt

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KLEEN TOUGH!!!!
 
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booneman77

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Holy fucking ****... The big T
Man, haven't seen this guy around here in ages! welcome back to fold!

Kleen, this whole year is like one bad night out. Write it off and act like it didn't happen haha
 
Spaniard

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Man, haven't seen this guy around here in ages! welcome back to fold!

Kleen, this whole year is like one bad night out. Write it off and act like it didn't happen haha
Crazy to see so many of the vets around here! Hope all is well!

Hope all is well on your end to Kleen!
 
thebigt

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Crazy to see so many of the vets around here! Hope all is well!

Hope all is well on your end to Kleen!
yes, must keep kleen in the loop-after all it is his thread!!!
 
HIT4ME

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F*ck man. Sorry to hear about your accident! Glad you are OK. Cars are replaceable.

Yeah, 2020 sucks and all that. Yada Yada Yada.

But you are a badazz, so that is all behind you and you are going to continue being a badazz now. It's what ya do.
 

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