KLEEN - STRONG BODY STRONG MIND!

Rocket3015

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Good to hear from you!
 
MrKleen73

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Hey everyone, thanks for checking in on me a few times. Has been a very rough couple of years, and it got the best of me with everything that has gone on.

Some of you may know my father passed away this past summer, and well I just wasn't able to get my head in the game, and depression set in. Just felt like it wasn't worth even trying a come back with my injuries and stuff at that time. Well fast forward and I am getting myself ready to come back again. Hitting the gym and or taking walks here and there leading up to this last week and then my Step Father passed away Monday. I pretty much wanted to throw my hands in the air and give back up on getting started. However that is just not acceptable to me. I am at a point I have to do something with myself for my own sanity. I need the structure and the motivation of working toward a goal. I need a sense of purpose, and this has always been one way for me to get that back when all seems lost.

So, I am trying to get myself together, get some traction to pull me out of this rut that just seems to get deeper and deeper the longer I stay in it. In an effort to get some traction I am going to start posting here again. At this point I am not making any lofty goals, I just want to be healthier and not be ashamed of the chubby old man looking back at me from the mirror. I am not sure how much my shoulder or hip can handle now, hoping the rest did it some good but I am going to find out one way or the other.

I plan to set up a simple to do program that I can follow for right now to strengthen my shoulder and hip stabilizers while stimulating a little muscle memory cuz... MUSCLES!!! I miss em!

On a good note I was given another 235 in Oly weights, another 220 in standard weights and another oly barbell this past weekend so taking that as another sign it is time for the weight room to re-enter my life!!!!

I will check back in on some of your logs later today or tomorrow. Nice to be back!
 
Whisky

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Hey everyone, thanks for checking in on me a few times. Has been a very rough couple of years, and it got the best of me with everything that has gone on.

Some of you may know my father passed away this past summer, and well I just wasn't able to get my head in the game, and depression set in. Just felt like it wasn't worth even trying a come back with my injuries and stuff at that time. Well fast forward and I am getting myself ready to come back again. Hitting the gym and or taking walks here and there leading up to this last week and then my Step Father passed away Monday. I pretty much wanted to throw my hands in the air and give back up on getting started. However that is just not acceptable to me. I am at a point I have to do something with myself for my own sanity. I need the structure and the motivation of working toward a goal. I need a sense of purpose, and this has always been one way for me to get that back when all seems lost.

So, I am trying to get myself together, get some traction to pull me out of this rut that just seems to get deeper and deeper the longer I stay in it. In an effort to get some traction I am going to start posting here again. At this point I am not making any lofty goals, I just want to be healthier and not be ashamed of the chubby old man looking back at me from the mirror. I am not sure how much my shoulder or hip can handle now, hoping the rest did it some good but I am going to find out one way or the other.

I plan to set up a simple to do program that I can follow for right now to strengthen my shoulder and hip stabilizers while stimulating a little muscle memory cuz... MUSCLES!!! I miss em!

On a good note I was given another 235 in Oly weights, another 220 in standard weights and another oly barbell this past weekend so taking that as another sign it is time for the weight room to re-enter my life!!!!

I will check back in on some of your logs later today or tomorrow. Nice to be back!
hey Kleen, sorry for your losses brother but good to see your back. Lifting and training generally its an amazing thing for mental health and as many of us can testify, it’s a great tonic when life is challenging you.

I know you know this and its why your back but sometimes it’s nice to hear it from others I guess.

look forward to seeing your progress mate
 
BOSSMAN

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Hey everyone, thanks for checking in on me a few times. Has been a very rough couple of years, and it got the best of me with everything that has gone on.

Some of you may know my father passed away this past summer, and well I just wasn't able to get my head in the game, and depression set in. Just felt like it wasn't worth even trying a come back with my injuries and stuff at that time. Well fast forward and I am getting myself ready to come back again. Hitting the gym and or taking walks here and there leading up to this last week and then my Step Father passed away Monday. I pretty much wanted to throw my hands in the air and give back up on getting started. However that is just not acceptable to me. I am at a point I have to do something with myself for my own sanity. I need the structure and the motivation of working toward a goal. I need a sense of purpose, and this has always been one way for me to get that back when all seems lost.

So, I am trying to get myself together, get some traction to pull me out of this rut that just seems to get deeper and deeper the longer I stay in it. In an effort to get some traction I am going to start posting here again. At this point I am not making any lofty goals, I just want to be healthier and not be ashamed of the chubby old man looking back at me from the mirror. I am not sure how much my shoulder or hip can handle now, hoping the rest did it some good but I am going to find out one way or the other.

I plan to set up a simple to do program that I can follow for right now to strengthen my shoulder and hip stabilizers while stimulating a little muscle memory cuz... MUSCLES!!! I miss em!

On a good note I was given another 235 in Oly weights, another 220 in standard weights and another oly barbell this past weekend so taking that as another sign it is time for the weight room to re-enter my life!!!!

I will check back in on some of your logs later today or tomorrow. Nice to be back!
What's up brother???
Sorry about all the pain my man, great to see you back!!!!
I reached out to you through a few other avenues but I knew you would be back.
 
Hyde

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A body in motion tends to stay in motion! Just do something, every day if you can. Even a walk or few rounds of curls, extensions and kb swings. You are in control of very little in life, but you get to control that!

Sorry for your losses. I am glad to see you hear now.
 
Rocket3015

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Kleen sorry for your losses and if you need anything just let me know!
 
MrKleen73

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Thanks everyone! Means a lot to have you all pop in to say hello!

Was decently active over the weekend, no actual workouts but planning on hitting up a nice session in the garage when I get home tonight and taking a walk afterwards. I will get there, just gotta get the habit of moving engrained in the psyche again.
 
Rocket3015

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You will be back at it in no time !!
 
MrKleen73

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Hit up a chest workout last night. Did about 4 sets on machine bench using intentions. It was causing some lovely pain / discomfort in my shoulder blade area. Going to have to work through the initial discomfort there. Also did 2 sets of push ups which felt better than the bench since the bench was digging into my scap/rotator cuff on the negative portion. Has me contemplating trying a more body weight workout, at least while getting back into things. At a minimum I will probably revert to push ups for chest for a little bit.

Did a 30 minute session on the elliptical at lunch, was a rough bit of cardio and my legs are wobbly from it. LOL Talk about knowing you are out of shape when 30 minutes on the elliptical has your legs noticeably fatigued. Oh well, it was nice to push through something physically challenging.

Another day in the books, going to get this back into a habit!
 
BennyMagoo79

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Hit up a chest workout last night. Did about 4 sets on machine bench using intentions. It was causing some lovely pain / discomfort in my shoulder blade area. Going to have to work through the initial discomfort there. Also did 2 sets of push ups which felt better than the bench since the bench was digging into my scap/rotator cuff on the negative portion. Has me contemplating trying a more body weight workout, at least while getting back into things. At a minimum I will probably revert to push ups for chest for a little bit.

Did a 30 minute session on the elliptical at lunch, was a rough bit of cardio and my legs are wobbly from it. LOL Talk about knowing you are out of shape when 30 minutes on the elliptical has your legs noticeably fatigued. Oh well, it was nice to push through something physically challenging.

Another day in the books, going to get this back into a habit!
Good to hear from you mate!
 
love2liftkat

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Hit up a chest workout last night. Did about 4 sets on machine bench using intentions. It was causing some lovely pain / discomfort in my shoulder blade area. Going to have to work through the initial discomfort there. Also did 2 sets of push ups which felt better than the bench since the bench was digging into my scap/rotator cuff on the negative portion. Has me contemplating trying a more body weight workout, at least while getting back into things. At a minimum I will probably revert to push ups for chest for a little bit.

Did a 30 minute session on the elliptical at lunch, was a rough bit of cardio and my legs are wobbly from it. LOL Talk about knowing you are out of shape when 30 minutes on the elliptical has your legs noticeably fatigued. Oh well, it was nice to push through something physically challenging.

Another day in the books, going to get this back into a habit!
So good to see you back at it! Nothing wrong with switching to bodyweight training for a bit! You gotta do what works for you!

How’s the hip and foot?
 
Segansational

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Sorry to hear about the family Kleen, wishing you the best. Stay strong and let's see you get back at it!
 
MrKleen73

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So good to see you back at it! Nothing wrong with switching to bodyweight training for a bit! You gotta do what works for you!

How’s the hip and foot?
The hip hurts less now, but the tracking in my knee and ankle is probably worse now. I just need to do a good bit of mobility and activation work. I don't think I will require any medical intervention for my lower body issues at this point. My shoulder though.... I will probably do that surgery but not until I have lost some of this weight and gotten in better shape so it will help my recovery.
Sorry to hear about the family Kleen, wishing you the best. Stay strong and let's see you get back at it!
THanks Brother! I am getting there.

I ended up not working out yesterday, I wasn't able to take a lunch to workout and it was storming when I got home and no power so did not workout in garage since with the doors closed it is dark as all get out. Brought my gym stuff in to try to get one in at lunch if not I will be figuring something out for tonight. As long as the power ain't out I will get in the garage.

Good news though, I have lost 5 lbs since starting to pay more attention and being more active. I am down to 221 now. Woohoo!
 
MrKleen73

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Had a pretty nice and quick leg session today. Most focus is on good quality controlled contractions right now. Just trying to work and feel everything. Make sure movement patterns are getting broken in correctly. I was just working until I felt it was hard work, probably an RPE7 and maybe an 8 on a few sets. Kept rest periods short on this as well.

Alternating Sets
Leg Curls 90x20ish, 100x20ish, 120x20ish, 120x15ish
Leg Extensions 90x20ish, 110x20ish, 130x15ish, 130x15ish

Machine Leg Press 260lbs 3 sets until I got a nice burn in legs rep range 15-25.

Planks x 3 until trembling a bit...

Got dressed and got my ass back to work!

Another one in the books...
 
BennyMagoo79

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Had a pretty nice and quick leg session today. Most focus is on good quality controlled contractions right now. Just trying to work and feel everything. Make sure movement patterns are getting broken in correctly. I was just working until I felt it was hard work, probably an RPE7 and maybe an 8 on a few sets. Kept rest periods short on this as well.

Alternating Sets
Leg Curls 90x20ish, 100x20ish, 120x20ish, 120x15ish
Leg Extensions 90x20ish, 110x20ish, 130x15ish, 130x15ish

Machine Leg Press 260lbs 3 sets until I got a nice burn in legs rep range 15-25.

Planks x 3 until trembling a bit...

Got dressed and got my ass back to work!

Another one in the books...
Nice one mate!

Feeling jealous! Can't wait to work out legs again.
 
MrKleen73

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Yeah pretty sure I am going to have some DOMS from that one tomorrow. About to go hit up a vertical pull session, pull ups or lat pull downs, then front, side and rear delt raises for the win...
 
Rocket3015

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Boulder Shoulders !!!
 
love2liftkat

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The hip hurts less now, but the tracking in my knee and ankle is probably worse now. I just need to do a good bit of mobility and activation work. I don't think I will require any medical intervention for my lower body issues at this point. My shoulder though.... I will probably do that surgery but not until I have lost some of this weight and gotten in better shape so it will help my recovery.
THanks Brother! I am getting there.

I ended up not working out yesterday, I wasn't able to take a lunch to workout and it was storming when I got home and no power so did not workout in garage since with the doors closed it is dark as all get out. Brought my gym stuff in to try to get one in at lunch if not I will be figuring something out for tonight. As long as the power ain't out I will get in the garage.

Good news though, I have lost 5 lbs since starting to pay more attention and being more active. I am down to 221 now. Woohoo!
Nice! That’s exciting!
 
MrKleen73

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Went on a few walks this weekend but relaxed other than that.

Had a nice quick chest and back workout yesterday. Focus was on quality muscle contractions.
20 minutes medium intensity cardio.
Push-ups 15 x4 superset with machine rows 120x15x4

Assisted dips 90x4 sets to rpe8 superset with assisted pullups @rpe8

Today I walked the bayou for an hour at lunch.
 
MrKleen73

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Went on a few walks this weekend but relaxed other than that.

Had a nice quick chest and back workout yesterday. Focus was on quality muscle contractions.
20 minutes medium intensity cardio.
Push-ups 15 x4 superset with machine rows 120x15x4

Assisted dips 90x4 sets to rpe8 superset with assisted pullups @rpe8

Today I walked the bayou for an hour at lunch.
 
MrKleen73

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Have been very consistent with workouts and activity. Find myself wanting to do it more. Feels good to be getting back in. Even if I have to take it slow.

Wednesday was a lower body day. I wanted to incorporate single leg movements to force better muscle activation and just wanted to add in some squats. All still very low weight and breaking in my achy body.

Elliptical x 10 minutes

Barbell hip thrusts off of 12 inch block 95x15, 12, 10

High Bar Squat 95x12,10,10

Bodyweight Bulgarian split squat in power rack- 6x3

Complex
Leg extensions 110x12, 130×12, 150x12
Leg curls 110x12, 130×12, 150x12
Kettle bell swings 45x12 , 12, 12

I am sore as of earlier yesterday and tore up as of this morning! Man that workout was kicking my ass. My work capacity is horrible right now but I am enjoying myself anyway. I have to have short workouts because I am lifting at lunch so only lifting 30 sometimes 45 minutes.

Yesterday I didn't get a whole lunch so I walked briskly up the 13 floor parking garage ramps and back down the stairs twice it took about 35 minutes.

I feel like I am seeing a little bit of improvement here and there but have a ways to go.

Today I will hit up shoulders and arms.
 
MrKleen73

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Awesome dude - getting stuck into it now!!!
Yes Sir, getting it back. Just took some Xtend Energy BCAAs and going to go down to the gym here in about 15 minutes once I feel it start to kick in. Will be shoulders and arms today.

Going to do a little pressing then just have some fun pumping the arms and shoulders using various raises and what not. Really just looking for a nice pump and a fun workout.
 
love2liftkat

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Nice work Chris!! I’m glad you’re starting to feel better overall and of course I always love seeing you on here! You’ll be putting us all to shame very very soon!
 
MrKleen73

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Thanks Kat!!! Not sure about putting anyone to shame any time soon, but we are going to see some progress start kicking up a lot faster in the next few weeks. I can feel my drive and desire to be doing something growing each day I make myself do something. Diet is getting cleaned up in the same manner. Less food, and less junk, but not watching calories. I know they are not too high between 1800-2500 a day now but they really weren't too high when I was getting myself a bit chubby. Starting to feel the need to make sure I get more food and definitely before a workout.

Training today -

Elliptical - 15 minutes

Arnold Presses - 30x12, 40x12, 50x10, 10, 10 - last set has me working hard to complete it. Humble...

Side Raises 4 sets - 20xRPE9 pump work

Rear Delt Raises - 10xRPE9 pump work

Meadows DB Around the Worlds 2 sets of 10x5

Super Set
Oly Bar Curls 4 sets 65x12 down to 8 reps
Rope OH Triceps Ext - 80x12, 100x12, 120x12, 140x12

Had two tacos al carbon (beef fajita) and some rice after for post workout meal.
 
Rocket3015

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Good to see you getting back in the groove !!
 
MrKleen73

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jimbuick

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You're motivating me to try to start logging again, man. Just gotta keep on keepin' on.

I've been mostly good about trying to get into the gym pretty regularly, but I haven't been all that good about it recently.
 
MrKleen73

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Good News, my absence from here has not been an absence from working out. I hit the gym 5 times last week, hit every body part once and arms and shoulders got a little extra volume at the end of the push and pull workouts too.

I did cardio / walking for 45-60 minutes a day Mon-Friday and got in a Chest Session Monday, Back Tuesday, Leg Thursday, Arms and Shoulders Friday. Pretty much keeping it to 3 exercises per body part right now.

Parking Garage Walk explained- walk up parking ramps 13 stories, then take the stairs back down, and repeat until out of time. I will refer to as PGW below.

Monday - Lunch hour- 1 hour PGW
Evening - Chest - Machine Incline Bench found a good angle to press from. Hit 5 sets of 10 plates RPE8-9, 5 sets Pec Deck 10p x5, 8p x8, 6p x11, 4p fail, 3p x fail

Tuesday - Lunch Hour - 45 minutes on Recumbent bike
Evening - Back - Varied Grip Pull Ups - Normal x3, WG x3, NG x3, CHin x3, Normal x3, WG x3, NG x3, CHin x3
Seated Cable Rows x3 sets, Lat Pull Downs 10p x RPE8-9 x 3 sets

Wednesday - 35 minutes PGW

Thursday - Leg Curls, Leg Extension Superset - 3 sets of 10-15 @ RPE8, 6 sets Leg Press 240x20

Friday - Lunch Hour 30 minute treadmill walk and Arms and shoulders - General pump work via raises, curls and extensions of varying grips and angles. Didn't have much time and just tried to get blood in there and get something done.

Diet has been picking up eating a little better as I go. Trying to feed myself a little more for right now because I burn out fast on lifts way more than when my body was efficient. So I am trying to feed the beast a little more so he can work hard enough to make a difference! :)

Also I am seeing some response in my muscle fullness, how my shoulders and arms are looking better in my shirt. Not a ton, but I have a trained eye and am seeing some things happening. Excited about that!

Have a chest session tonight unless I bump more frequency. I am starting to feel like with how low my work capacity is right now I might benefit from a everything twice a week since I can't work extremely hard or long yet frequency might be the key to more protein synthesis for me.
 
MrKleen73

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You're motivating me to try to start logging again, man. Just gotta keep on keepin' on.

I've been mostly good about trying to get into the gym pretty regularly, but I haven't been all that good about it recently.
@jimbuick You should do it, your workouts are always good and i like the way you put a lot of thought into your training.
 
Rocket3015

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Things are looking up!!
 
MrKleen73

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Things are looking up!!
Yes Sir!

Yesterday was a good day for training. I decided to test out barbell bench press again to see if my shoulder could handle it yet. Nothing heavy, not even remotely but got in what I would call an awesome session.

Warmed up with Slingshot retractions, and floor work / shoulder rolls, cat/camel, retraction / protraction work

Slingshot Barbell Flat Bench - 135 x 15, 12, 10, 10, 10, 10, 9 - felt a little unstable on the final rep of last set and stopped short. Shoulder only got a little uncomfortable on a couple occasions.

DB Incline Flies - 30x12, 30x10, 30x10, Squeeze press x 10

Seated DB Side Swings 30x32 - just hit up a high effort pump set on these.

Had an awesome pump in chest and shoulders when it was all said and done. I am expecting DOMS from this one. I am going home early today for a video therapy session then going to hit up an iron therapy session right after. I think I am going to push either squats or maybe hit up some hex bar deads. Hell could be a little of both.
 
jimbuick

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@jimbuick You should do it, your workouts are always good and i like the way you put a lot of thought into your training.
I'm trying to pick back up in my old log. Though, I'm not thinking so hard about it these days. Just going in and trying to get quality work in. Mostly trying to dial the diet in now. Thinking maybe a short mini-cut before I try to put some meat on over the summer.
 
MrKleen73

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Always a good day when you can get on the bench again! Happy to see you getting after it.
Agreed and thanks it feels good to be being physical again.
I'm trying to pick back up in my old log. Though, I'm not thinking so hard about it these days. Just going in and trying to get quality work in. Mostly trying to dial the diet in now. Thinking maybe a short mini-cut before I try to put some meat on over the summer.
Yeah I can understand that. I am hoping to do some recomping due to muscle memory but I am in a slight deficit now because I definitely need to lean up. I am feeling confident that by July I will be looking much better. The discipline and motivation all ramps up and builds for me so I know the gas is coming on the diet and training soon. My sessions already have more purpose.

Today was a Squat day and I loved it!

Paused SSB Squat - 65x15, 85x12, 115x10x 135x10, 155x8, 175x5, 205x5, 225x5, 245x5, 245x5 - I loved this!!!! I am going to be very sorry with the DOMS I think but it felt so good to squat with something decent on my back.

Step Ups on bench seat with standing fire hydrant with a squeeze at top - 3 sets of 10 - Trying to incorporate single leg movements, unstable surfaces and high balance requirements to get my right leg to correct some weaknesses. Trying to find a way to regain that mind muscle connection with my glutes and ankle. I feel it is getting better

3 Sets Decline Abs to failure - I feel like this is going to have me sore....

Already feeling some DOMS in my pecs from last night, expecting to wake up in full bloom. :)
 
Rocket3015

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Great to see you enjoying your workouts again !
 
jimbuick

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Hey Kleen, you use a sous vide machine, right? Do you mind if I ask what wattage you recommend? Or to anyone who has one here. Got a friend looking at one, but I've never used them.
 
Rocket3015

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Hey Kleen, you use a sous vide machine, right? Do you mind if I ask what wattage you recommend? Or to anyone who has one here. Got a friend looking at one, but I've never used them.
I got one, but only used it once.
 
MrKleen73

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Hey Kleen, you use a sous vide machine, right? Do you mind if I ask what wattage you recommend? Or to anyone who has one here. Got a friend looking at one, but I've never used them.
Honestly what you want to know is how many quarts or gallons it says it can heat. The one I got was good 6-10 gallons. It is an older Sansaire model. The current Sansaire model has 1100Watts, but really I would have him check into how much water it can heat up instead of specifically the wattage because they are slow heat and all of them cook in pretty much the same range of temps.
I got one, but only used it once.
Only once? You didn't like it? I wouldn't recommend it for steak unless you have a torch for searing, but for chicken breast, it is a life saver keeping it nice and juicy.

Had a crazy day yesterday, did not get a workout in. I was too busy and unintentionally fasted until 6:30PM. By that time I was tired and decided that a good size meal and some rest was in order. I have some DOMS in my legs and chest now but feeling good overall. Going to hit up a session tonight after work. Already know I am not getting one in for lunch. Maybe I will do a Garage Walking Session since limited time.
 

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