KLEEN - STRONG BODY STRONG MIND!

herderdude said:
That sucks, man. I very rarely take a weight that I'm not sure I'll hit, but I still call on spotters fairly often. Not as often as I should, so I get you there.

Perhaps it's time to break out the slingshot for the rehab process?
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The wife often spots me but she was recording it. I prefer a lift off now if over 85% to be honest. Just feels so much safer and more stable.

Yes I might have to get one. Benching deep got it this last week but floor press was good with it. I think even benching with an arch will keep me okay as long as I don't go too heavy in full rom for a bit.
 
Did some sled work last night. Man that thing is beating up my driveway, and the driveway is beating up the skids I am sure. Good thing they are replaceable. I am back down into my 3rd belt hole comfortably now. THis past week seems like I turned a corner into the weight loss, bringing carbs down a bit did the trick.
 
Oh by the way this lil guy popped out this weekend. Haven't seen him in a couple months.

Invalid Link Removed
 
Lol. I don't see any "little" guy in that picture! I see a beast!!
 
christ83189 said:
Thats exciting!
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Yes indeed!
kenpoengineer said:
Lol. I don't see any "little" guy in that picture! I see a beast!!
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Thanks Mark!

Okay last nights workout was plenty fun, working out on low carbs and the deficit is making this some work but getting good ones in! I was surprised the my conditioning has dropped as much since the change of my focus a few months back. This workout was high density fast paced and I really had to push myself to complete it because I was getting sapped by the end of it. Using a good pre workout would have been helpful but I wanted to be able to fall asleep.

Heroes Warm Up x2 rounds

Jumping Jacks x10
Push Ups x 10
Flap Jacks x10
Groiners x 10 each leg
Squats X 10
Sit Ups x 10
Burpees x 10

Super Set 1

Front Squats w/ 1 second pause at bottom - 135x5, 225x5, 265x3, 295x2, 345x1 - this is either a new PR or matches my old one with no pause so still an improvement and it came up fast. I definitely have more in me.
1 Arm DB Snatch 50x5, 5, 5, 5, 5 - I can go heavier here but working on speed and also not pushing the shoulder too far. It felt pretty good and although not hard I was slowing down a little by the last 2 sets. Was the first attempt at a snatch movement since my shoulder started hurting. I feel like a BB Snatch would probably wreck me right now but the DB work is great.

Complex 1 - 3 rounds x 60- seconds rest

Reverse Lunges x20 per leg
Lateral Lunges x10 per leg
Sand Bag Carry x 70 yards, x60 yards, x50 yards - Holy metabolic biscuits! Quads burning, breathing like a freight train.

Then I drove to school a mile away to use football field, so I had about 5 minutes rest
Complex 3 - 3 rounds non-stop -

Sprint x 200 yards
Push Ups x Max
Recline Row x Max - Pumped and Pukey!!!!!!! I felt like my head was going to explode, and was still breathing a little heavy an hour after. Talk about some EPOC!

Mobility and Foam Rolling

Here is the video from my single @ 345, I noticed I paused then went even lower before coming back out of the whole so it almost doesn't look like I paused. It surprised me how easily I came up out of the hole. Like I said this was a match to a previous and challenging max that was not paused when I hit it. So that is a definite improvement. I can tell I definitely have more in the tank!!!!

[video=youtube;xMucQT8kK0Q]https://www.youtube.com/watch?v=xMucQT8kK0Q[/video]
 
That looked effortless! You're gonna beat me to 405 no doubt - if you keep this up it could be very soon! Looking pretty jacked too Kleen.
 
Hyde said:
That looked effortless! You're gonna beat me to 405 no doubt - if you keep this up it could be very soon! Looking pretty jacked too Kleen.
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Thanks Hyde! Yeah I am really wanting that goal now as easy as that come up. I feel it is actually not too far off like you said.
wasme said:
Agreed, made that look easy
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Thanks!
christ83189 said:
Dude i need your home gym set up! Made that look easy. Thats a heavy front squat too
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Yes, you do! I need to do a little more organization in there but I have a full Paramount Universal Station in there that you can pretty much do most any machine based movement on. The power rack you see there, the camera is sitting on my Iron Master Adjustable DB set. There is another bench / squat stand beside that, then I have the tire sled, the Titan hi-lo push sled, battle ropes, Stroops Slastix Elastic Battle Ropes, medicine balls, gymnastic rings, resistance bands, a 20 foot climbing rope, tread mill, elliptical, and a set of kettle bells from 5-25lbs. All I need is some heavier KB's and some lifting chains, and a multi-grip bar.

I also need to make some Plyo Boxes for some jump work.

jimbuick said:
I wonder how much you'd front squat with some stable shoes lol.


That looked too easy.
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Yeah i am sure I lost some transfer of power there but these are actually training shoes not running shoes even though they kind of look like it. The heel is low and pretty stiff. Not like lifting shoes but closer than a walking or running shoe. I am actually in the market for some training lifting / shoes. Reebok has the Crossfit Lifter I was looking at. I think that was the name anyway. Light weight, and good for crossfit, has rope climbing pads on them and made stiff and with a slightly elevated heel. I don't do Crossfit but I do enough of the things you see people doing in Crossfit like explosive lifts, running, jumping, & climbing that I need something that transfers to all of my training since those things are typically in the same sessions.
 
MrKleen73 said:
Thanks Hyde! Yeah I am really wanting that goal now as easy as that come up. I feel it is actually not too far off like you said.

Thanks!

Yes, you do! I need to do a little more organization in there but I have a full Paramount Universal Station in there that you can pretty much do most any machine based movement on. The power rack you see there, the camera is sitting on my Iron Master Adjustable DB set. There is another bench / squat stand beside that, then I have the tire sled, the Titan hi-lo push sled, battle ropes, Stroops Slastix Elastic Battle Ropes, medicine balls, gymnastic rings, resistance bands, a 20 foot climbing rope, tread mill, elliptical, and a set of kettle bells from 5-25lbs. All I need is some heavier KB's and some lifting chains, and a multi-grip bar.

I also need to make some Plyo Boxes for some jump work.



Yeah i am sure I lost some transfer of power there but these are actually training shoes not running shoes even though they kind of look like it. The heel is low and pretty stiff. Not like lifting shoes but closer than a walking or running shoe. I am actually in the market for some training lifting / shoes. Reebok has the Crossfit Lifter I was looking at. I think that was the name anyway. Light weight, and good for crossfit, has rope climbing pads on them and made stiff and with a slightly elevated heel. I don't do Crossfit but I do enough of the things you see people doing in Crossfit like explosive lifts, running, jumping, & climbing that I need something that transfers to all of my training since those things are typically in the same sessions.
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Mark Bell got a signature lifting shoe made from Reebok. I really want them. Probably expensive though lol. I have Nike metcon 2.0. They're not bad. Which for 130 bucks i would expect them to be pretty nice lol. Most expensive pair of shoes I've ever gotten
 
Ugh had a whole post in here and it disappeared. Rewrote it and forgot part... So here it goes.

Last night I got stuck dealing with the Alarm install tech. When I made the appointment I was told that everything was wireless and the hook up should not take more than an hour. The tech gets there and gets upset because he says the reps no better and it is going to be a few hours at the minimum. So last night became a "Deal with household crap night". Anyway once I realized I wasn't going to be able to get any cardio / conditioning in I decided just to eat about 300 calories less than planned in my final meal to keep the fat loss coming.

I still have not felt the need to do my planned large refeed yet. I am feeling good and the fat is coming off nicely while performance is still increasing. I will probably opt to have a free meal this weekend. However, if I am feeling strong and not like I mentally need one I will carry it on for another week before introducing the refeed / free meals. I have always run really well on low carbs. Even going into ketosis I do well with the adjustment period most of the time. So being in the 75-100 gram range is pretty comfortable for me so long as I am taking in enough from fats.
 
christ83189 said:
Mark Bell got a signature lifting shoe made from Reebok. I really want them. Probably expensive though lol. I have Nike metcon 2.0. They're not bad. Which for 130 bucks i would expect them to be pretty nice lol. Most expensive pair of shoes I've ever gotten
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I looked at the metcon but they did not have them in Wide, I didn't even see them online when I checked. With Nike if I can't get a wide I can't really where it. I got these Reebok trainers at Burlington Coat factory marked down to $40. Was hard to pass up even though they were not optimal they were better than what I had been wearing that were worn out.
 
CJNator said:
Wow that lifting looked so damn clean! Good **** man!
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Thanks Brother!


Last night went really well, I hit then surpassed my PR with relative ease. Things are really looking up right now. Strength is on the rise and body fat is retreating.

JOG - 8:20.0

WALKING LUNGES - 25 reps each leg

PUSH-UPS - 50 reps

V-UPS - 40 reps AFAP - got an ab cramp right after completing and was put out for about 10 minutes...

PULL-UPS - Mixed grips 30 reps AFAP

PVC PIPE / BAND DISLOCATORS - 30 reps front and back, slow and controlled

Super Set 1
Floor Press - 135x4, 225x4, 275x4 PR, 300x4 PR!!!! I definitely have more in me here.
Bent Over BB Rows 135x8, 185x8, 205x8, 205x8 - Brachialis let me know not to go up on the last set, so I didn't.

Super Set 2
INCLINE DUMBBELL BENCH - 50x20, 75x15, 75x10 - that is all the weight I have for now on DB's.
BAND PULL-APARTS - 15 overhand + 15 underhand reps each set

DB HAMMER CURL - 30x12, 12, 12, 12 - going for pump here but not too heavy since brachialis was feeling a little tender.
DUMBELL TRICEP EXTENSION - 75x12, 12, 12, 12 - I need to order the upgrade for these weights when I get a little cash, so they go up to 120lbs.

JUMP ROPE - 1 minute x 3 rounds - Jump Rope, mixed up foot work during each set - Wow I SUCK at this now. Has been too long.

SLED PUSH - 170lbs x5 minutes. - Just beat!!!!!

MOBILITY COOL DOWN - 7 minutes rolling


Here is the video of me hitting those PR's.
[video=youtube;pMeqesbm1kU]https://www.youtube.com/watch?v=pMeqesbm1kU[/video]
 
MrKleen73 did you do a Primevil Labs log awhile ago with a bi transformation. Vaguely remember seeing a thread with a guy that looked like you doing weighted chins effortlessly, that was my deciding factor of joining at AM. Thought wow this board has guys that actually train. yah that Front squat was too easy you'll be at 405 in no time.
 
WAF said:
MrKleen73 did you do a Primevil Labs log awhile ago with a bi transformation. Vaguely remember seeing a thread with a guy that looked like you doing weighted chins effortlessly, that was my deciding factor of joining at AM. Thought wow this board has guys that actually train. yah that Front squat was too easy you'll be at 405 in no time.
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Yes Sir! That was me this past summer and going into fall. I remember that video. Glad to have been an inspiration to get you over here man, you are proving yourself to be an asset to the board quickly!
 
MrKleen73 said:
Yes Sir! That was me this past summer and going into fall. I remember that video. Glad to have been an inspiration to get you over here man, you are proving yourself to be an asset to the board quickly!
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I thought it was you but kept forgetting to ask... Got that famer strength happening bro in a good way. I was really impressed with the transformation and strength at the same time. Thanks just here to help and learn cause that's what it's all about isn't it?
 
WAF said:
I thought it was you but kept forgetting to ask... Got that famer strength happening bro in a good way. I was really impressed with the transformation and strength at the same time. Thanks just here to help and learn cause that's what it's all about isn't it?
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You know it! Thanks! Yes when I try to cut fat I try to maintain or increase strength through nutrient timing, plus that stack really treated me well. The Cardarine shredded me up quick!
 
Saturdays Lift

Burgener Warm Up

Power Snatch - 3x135, 3x135, 135x3 135x2, 135x1 - still being careful not to stress the shoulder too much so did not go up in weight. Plus I hadn't done a Oly Bar Snatch in a month or so. It is something you need to make sure your form is pretty good before you start going heavy.

Power Clean to Hang Clean Combo - 135x3, 175x3, 195x2, 205x2 - 1st rep was a Power Clean and the 2nd & 3rd were hang cleans.

Complex 4 rounds
DB Swings x12
Burpees x12
Toes to Bar x 12 - Burpees must be in one of the 7 layers of hell as a punishment for something horrible. You have to think someone really bad, maybe even Hitler is down there being forced to do Burpees non stop or something.

10 Minutes Interval Running - alternated running hard for one minute & walking one minute for 10 minutes

Mobility work and cool down x 10 minutes

Yesterday I ended up going home sick, I woke up and was so sick to my stomach. I tried to make it through work but after vomiting a few times up here and no sign it was going to stop I went home. I wanted to eat but couldn't get anything down until about 8:00 PM yesterday. So of course I woke up looking a little slimmer. Lucky for me I had my first carb up Sunday. I am curious if the Chinese wasn't a little bad that night. JoAnn was feeling also sick yesterday and Trinity ended up telling us she didn't finish her Chinese because she thought it tasted funny and was also complaining that she didn't feel too well. Last night I managed to get a turkey burger down, then tried to have a little ice cream to bring my calories for the day up. Only made it through about half of it though.

I finally got a battery for my scale and was pretty impressed with how much I weigh. As much as my waist has gone down recently I expected to be around 215 at the most. I am sitting at 220 right now. So even on the low calories I am taking in I am still growing... I am adding in the DMZ @ 30mg a day now and that should make for an interesting last 4 weeks for sure. I am almost out of the TREST, from what I can tell I may have less than a week left at 50mg a day before it is gone so the addition of the DMZ is pretty timely indeed.
 
I second that statement about the burpees. Whoever came up with those as an exercise is probably in that same layer of hell being forced to do their stupid idea of an exercise over and over again nonstop. I hate burpees. Obviously they're effective but still hate them.
 
christ83189 said:
I second that statement about the burpees. Whoever came up with those as an exercise is probably in that same layer of hell being forced to do their stupid idea of an exercise over and over again nonstop. I hate burpees. Obviously they're effective but still hate them.
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I will say that your athleticism improves with them if you actually do them for speed and explosiveness. They wear me out like nobodies business but there is something to be said for being able to drop from standing directly into a prone push up position and bounce right back in almost one movement into a high jump. When you get the timing just right it feels pretty impressive.
 
Yeah it does. But yeah it wears me out like nobodies business too. Burpees. Ugh. I always hated when i walked into the crossfit box and the white board said anything involving burpees. Especially burpee box jumps or chirpees.
 
christ83189 said:
I second that statement about the burpees. Whoever came up with those as an exercise is probably in that same layer of hell being forced to do their stupid idea of an exercise over and over again nonstop. I hate burpees. Obviously they're effective but still hate them.
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Royal H. Burpee was a physiologist in New York City who invented a much milder (and less tormenting) version of the movement, intending it to be done just four times in a row as part of a fitness test. In fact, he even spoke out against his movement being done in high volumes. Although there are only two remaining copies of Burpee’s thesis, we were able to get the low down on the origins on the burpee from the granddaughter of Burpee himself—Sheryl Burpee Dluginski.


Burpee Dluginski explained that her grandfather was a “fitness fanatic before Jack Lalanne” himself. At a time when exercise science was mostly concerned with measuring the fitness of already fit people, Burpee wanted a simple way to assess the fitness of everyday folks (starting with the new members of the YMCA in the Bronx, where Burpee worked). So in 1939, when her grandfather was a Ph.D. candidate in applied physiology at Teacher’s College, Columbia University, he invented an as-yet-unnamed four-count movement that would provide a quick and accurate way to evaluate fitness. Only later would it evolve into the six-count beast we know today.

Burpee Dluginski says that the movement her grandfather invented has been known as a squat thrust, a four-count burpee, a front-leaning rest, and a military burpee over time. The original exercise was simple:
1.Squat down and place both hands on the floor in front of you.
2.Jump feet back into plank position
3.Jump feet forward.
4.Return to standing.

To administer the fitness test, Burpee Dluginksi says that her grandfather took five different heart rate measurements before and after four burpees were performed and came up with an equation that accurately assessed the heart’s efficiency at pumping blood—a good measure of overall fitness.

Although the original burpee was far less punishing than the move we know today, it was nevertheless considered especially taxing, so much so that the military adopted it in 1942 as part of its fitness test for men enlisting in the armed services during World War II. As part of the overall test, soldiers were required to perform “squat thrusts” (as Burpee’s burpee was known at the time) for 20 seconds straight. By 1946, however, the military required burpees for one full minute—performing 41 reps in that time was considered excellent, while fewer than 27 was considered poor.
 
HokiePride said:
Royal H. Burpee was a physiologist in New York City who invented a much milder (and less tormenting) version of the movement, intending it to be done just four times in a row as part of a fitness test. In fact, he even spoke out against his movement being done in high volumes. Although there are only two remaining copies of Burpee’s thesis, we were able to get the low down on the origins on the burpee from the granddaughter of Burpee himself—Sheryl Burpee Dluginski.


Burpee Dluginski explained that her grandfather was a “fitness fanatic before Jack Lalanne” himself. At a time when exercise science was mostly concerned with measuring the fitness of already fit people, Burpee wanted a simple way to assess the fitness of everyday folks (starting with the new members of the YMCA in the Bronx, where Burpee worked). So in 1939, when her grandfather was a Ph.D. candidate in applied physiology at Teacher’s College, Columbia University, he invented an as-yet-unnamed four-count movement that would provide a quick and accurate way to evaluate fitness. Only later would it evolve into the six-count beast we know today.

Burpee Dluginski says that the movement her grandfather invented has been known as a squat thrust, a four-count burpee, a front-leaning rest, and a military burpee over time. The original exercise was simple:
1.Squat down and place both hands on the floor in front of you.
2.Jump feet back into plank position
3.Jump feet forward.
4.Return to standing.

To administer the fitness test, Burpee Dluginksi says that her grandfather took five different heart rate measurements before and after four burpees were performed and came up with an equation that accurately assessed the heart’s efficiency at pumping blood—a good measure of overall fitness.

Although the original burpee was far less punishing than the move we know today, it was nevertheless considered especially taxing, so much so that the military adopted it in 1942 as part of its fitness test for men enlisting in the armed services during World War II. As part of the overall test, soldiers were required to perform “squat thrusts” (as Burpee’s burpee was known at the time) for 20 seconds straight. By 1946, however, the military required burpees for one full minute—performing 41 reps in that time was considered excellent, while fewer than 27 was considered poor.
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And then somebody had to go and add a push up and a jump to it and then some evil person thiught about adding stuff to THAT. Lets add a box jump or a chin up or a medicine ball slam lol
 
HokiePride said:
Royal H. Burpee was a physiologist in New York City who invented a much milder (and less tormenting) version of the movement, intending it to be done just four times in a row as part of a fitness test. In fact, he even spoke out against his movement being done in high volumes. Although there are only two remaining copies of Burpee’s thesis, we were able to get the low down on the origins on the burpee from the granddaughter of Burpee himself—Sheryl Burpee Dluginski.


Burpee Dluginski explained that her grandfather was a “fitness fanatic before Jack Lalanne” himself. At a time when exercise science was mostly concerned with measuring the fitness of already fit people, Burpee wanted a simple way to assess the fitness of everyday folks (starting with the new members of the YMCA in the Bronx, where Burpee worked). So in 1939, when her grandfather was a Ph.D. candidate in applied physiology at Teacher’s College, Columbia University, he invented an as-yet-unnamed four-count movement that would provide a quick and accurate way to evaluate fitness. Only later would it evolve into the six-count beast we know today.

Burpee Dluginski says that the movement her grandfather invented has been known as a squat thrust, a four-count burpee, a front-leaning rest, and a military burpee over time. The original exercise was simple:
1.Squat down and place both hands on the floor in front of you.
2.Jump feet back into plank position
3.Jump feet forward.
4.Return to standing.

To administer the fitness test, Burpee Dluginksi says that her grandfather took five different heart rate measurements before and after four burpees were performed and came up with an equation that accurately assessed the heart’s efficiency at pumping blood—a good measure of overall fitness.

Although the original burpee was far less punishing than the move we know today, it was nevertheless considered especially taxing, so much so that the military adopted it in 1942 as part of its fitness test for men enlisting in the armed services during World War II. As part of the overall test, soldiers were required to perform “squat thrusts” (as Burpee’s burpee was known at the time) for 20 seconds straight. By 1946, however, the military required burpees for one full minute—performing 41 reps in that time was considered excellent, while fewer than 27 was considered poor.
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Do you know what his argument against high volume burpees was?
 
CJNator said:
Do you know what his argument against high volume burpees was?
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They were hard!!!! Actually I would imagine if done with a stiff arm originally there would be a lot of stress on the elbows for dropping down on them over and over while in a locked out position.


UGHHH!!!!! I am still feeling like a hot steamy mess! My stomach is all over the place, gassy, acidic, nauseated, it is just down their steadily churning... I keep hoping it will resolve before this evening or I will be going home and going to bed. I tried eating a sandwich to see if some bread might soak up some of the acid. We will see soon enough. Wish me luck!
 
MrKleen73 said:
They were hard!!!! Actually I would imagine if done with a stiff arm originally there would be a lot of stress on the elbows for dropping down on them over and over while in a locked out position.


UGHHH!!!!! I am still feeling like a hot steamy mess! My stomach is all over the place, gassy, acidic, nauseated, it is just down their steadily churning... I keep hoping it will resolve before this evening or I will be going home and going to bed. I tried eating a sandwich to see if some bread might soak up some of the acid. We will see soon enough. Wish me luck!
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What I always do when I get really bad stomach issues is skip all the foreplay, head to the bathroom, and let it all out. Bring a gallon with you too.
 
CJNator said:
What I always do when I get really bad stomach issues is skip all the foreplay, head to the bathroom, and let it all out. Bring a gallon with you too.
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If I thought that sticking a hose down my throat and turning it on would flush me out enough to get rid of this I would do it in a heart beat! :)
 
Hope you get to feeling better brother. Hate that feeling.


Sent from my iPhone using AnabolicMinds mobile app
 
MrKleen73 said:
If I thought that sticking a hose down my throat and turning it on would flush me out enough to get rid of this I would do it in a heart beat! :)
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Lol well maybe tums is a good alternative :D, feel better man, stomach issues aren't fun!
 
BamBam0319 said:
Hope you get to feeling better brother. Hate that feeling.


Sent from my iPhone using AnabolicMinds mobile app
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Thanks Brother!
CJNator said:
Lol well maybe tums is a good alternative :D, feel better man, stomach issues aren't fun!
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Yeah been using it the last few days but too much calcium isn't the best of options either.
 
Feel better bro. You are crushing these lifts!!
WAF that log last year was epic!! Inspirational, motivational, and every positive adjective you can think of.
 
MrKleen73 said:
They were hard!!!! Actually I would imagine if done with a stiff arm originally there would be a lot of stress on the elbows for dropping down on them over and over while in a locked out position.


UGHHH!!!!! I am still feeling like a hot steamy mess! My stomach is all over the place, gassy, acidic, nauseated, it is just down their steadily churning... I keep hoping it will resolve before this evening or I will be going home and going to bed. I tried eating a sandwich to see if some bread might soak up some of the acid. We will see soon enough. Wish me luck!
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feel better bro and good luck
 
christ83189 said:
And then somebody had to go and add a push up and a jump to it and then some evil person thiught about adding stuff to THAT. Lets add a box jump or a chin up or a medicine ball slam lol
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ROFL
 
I just watched the video of the floor presses...STRONG !!!
 
Dma378 said:
Feel better bro. You are crushing these lifts!!
WAF that log last year was epic!! Inspirational, motivational, and every positive adjective you can think of.
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Thanks Gentlemen! I am hoping to end this one in the same style. Just need to get a grasp on this stomach mess. It has been 3 weeks since it felt right, and has effected my energy systems training, but as of this last bout I think it is a bug or a bit of food poisoning on top of the acid issues. If I can get my cardio back up I should be able to finish off pretty lean over the next 4 weeks. I held off on the methyls the last few days. My stomach not feeling well and being dehydrated I figured it was best to stop them until I can rehydrate and eat a little more. Hopefully I will continue to feel better today. Yesterday the morning started okay but no sooner than I ate something it got rough again. Kept everything down but the whole day was miserable and a fight to do so. So far this morning I feel beter than yesterday even though I was up all night with my reflux waking me up.

I haven't really been able to follow my macros or calorie count the last few days and have eaten lower protein levels & higher carbs and fats because they are easier on m,y stomach to digest. Not getting in all of my daily calories either but the lack of activity is probably leveling it out to about what I would have used working out. So hopefully not losing any muscle or gaining any fat the last few days.
WAF said:
Yah MrKleen73 sure did a wicked job on the transformation, I was so impressed i joined AM.
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Thanks! This next 4 weeks I will really be trying to get more conditioning training in and kick in the fat loss so hopefully it will end up just as impressive this time.
smith_69 said:
feel better bro and good luck
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Thanks Smith!
wasme said:
Hey Chris, heal up man!
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Thanks Simon!
Rocket3015 said:
I just watched the video of the floor presses...STRONG !!!
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Thanks Rocket, I am really enjoying them and so far they have been the implementation that has increase my bench the most. Even though I am relatively short I have really long arms with a wing span of almost 74 inches! My triceps end up doing a brunt of the work on bench and lockout was my weakness.


Like I said earlier I am really hoping that my stomach situation holds up. The way I feel right now I could push through a good lift. Just hoping that it doesn't take a turn for the worse later like it did yesterday. I feel like my training week is wasting away and I am not okay with that. I think even if I feel poorly I might try a less energy intensive lift, with lots of rest and lower reps. That would at least be more stomach friendly and I can push something enough to make a little progress.
 
Awww-right, Awww-right Awwww-right!

I am feeling much better today, not 100% but much better. Happy with yesterdays performance! I knew my stomach was not up for the really fast pace of the workouts I had set up for this week. So I decided to hit up some Dead Lifts super set with Dips. Get in a little grease the groove action on Deads and some different stimulation to the triceps shoulders and chest with the dips. So long as my stomach holds up, I will give either Monday or Wednesday's workout a try tonight since no real heavy lifting and an athletic movement focus it shouldn't be too much for me to recover from.

Heroes Warm Up

Superset 1
Dead Lifts 225x5, 315x5, 405x3, 425x3, 475x3 - these felt great, the 475 broke from the floor and traveled smoothly each rep.
Weighted Dips - Body Weight 222 +25x10, +50x10, +75x10, +100x10, +100x10 - Hadn't done weighted dips in a bit, these felt great, pretty easy until the 2nd set of 10 with 100lbs on the belt. My dip attachment creaked a little bit under the weight. I might have to reinforce it if I decide to go any heavier on them.

Complex 1 - 5 rounds non stop
Sumo Deads w/ Speed Focus - 315x5, 315x5, 315x5, 315x5, 315x5
Body Weight Dips - 20, 20, 20, 20, 20
Band Pull Aparts 25, 25, 25, 25, 25 alternating supinated and pronated grip each set. I was huffing and puffing by the end of this. Got just a little nauseous once I was done.

10 minutes mobility work, foam rolling / maching with LaX ball

I sped up that last complex to get in some energy work within my limits since stomach was still pretty acidic and burping a lot during the workout.
 
MrKleen73 said:
Awww-right, Awww-right Awwww-right!

I am feeling much better today, not 100% but much better. Happy with yesterdays performance! I knew my stomach was not up for the really fast pace of the workouts I had set up for this week. So I decided to hit up some Dead Lifts super set with Dips. Get in a little grease the groove action on Deads and some different stimulation to the triceps shoulders and chest with the dips. So long as my stomach holds up, I will give either Monday or Wednesday's workout a try tonight since no real heavy lifting and an athletic movement focus it shouldn't be too much for me to recover from.

Heroes Warm Up

Superset 1
Dead Lifts 225x5, 315x5, 405x3, 425x3, 475x3 - these felt great, the 475 broke from the floor and traveled smoothly each rep.
Weighted Dips - Body Weight 222 +25x10, +50x10, +75x10, +100x10, +100x10 - Hadn't done weighted dips in a bit, these felt great, pretty easy until the 2nd set of 10 with 100lbs on the belt. My dip attachment creaked a little bit under the weight. I might have to reinforce it if I decide to go any heavier on them.

Complex 1 - 5 rounds non stop
Sumo Deads w/ Speed Focus - 315x5, 315x5, 315x5, 315x5, 315x5
Body Weight Dips - 20, 20, 20, 20, 20
Band Pull Aparts 25, 25, 25, 25, 25 alternating supinated and pronated grip each set. I was huffing and puffing by the end of this. Got just a little nauseous once I was done.

10 minutes mobility work, foam rolling / maching with LaX ball

I sped up that last complex to get in some energy work within my limits since stomach was still pretty acidic and burping a lot during the workout.
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I like this workout
 
HokiePride said:
I like this workout
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Thanks Hokie! I really enjoyed it. That last complex almost did me in with how my stomach had been but made me feel confident I can push the pace on my next lift.
 
Strong weighted Dips! Nice job!!
 
kenpoengineer said:
Strong weighted Dips! Nice job!!
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Thanks Mark!
christ83189 said:
Dang nice work on the deads and weighted dips. That looks like a fun one
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Appreciate it Chris and yeah it was a fun one.

Heroic Warm Up

5 Minute sand bag clean and press with 95lb sand bag AMRAP - I lost count a couple times and just quit trying to count. Exhausting!!!!!!!!!!

Superset 1 - 5 rounds no rest
Kettle Bell Windmills 25 x5, x4, x3, x2, x1
DB Floor Press - Alternating Arms while locked out - 55x8, 65x8, 75x8, 75x8, 75x8

Sprint 200M, 200m, 200m, 200m
Knees to elbows 5, 5, 5, 5

Mobility cool down x 10 minutes rolling and stretching.

So I drove home yesterday, walked into the house and looked down to see this. No pump or anything, just ropes everywhere for no reason at all. So yep, I think I can safely say that vascularity is really increasing right now!

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MrKleen73 said:
Thanks Mark!

Appreciate it Chris and yeah it was a fun one.

Heroic Warm Up

5 Minute sand bag clean and press with 95lb sand bag AMRAP - I lost count a couple times and just quit trying to count. Exhausting!!!!!!!!!!

Superset 1 - 5 rounds no rest
Kettle Bell Windmills 25 x5, x4, x3, x2, x1
DB Floor Press - Alternating Arms while locked out - 55x8, 65x8, 75x8, 75x8, 75x8

Sprint 200M, 200m, 200m, 200m
Knees to elbows 5, 5, 5, 5

Mobility cool down x 10 minutes rolling and stretching.

So I drove home yesterday, walked into the house and looked down to see this. No pump or anything, just ropes everywhere for no reason at all. So yep, I think I can safely say that vascularity is really increasing right now!

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Hello , vasky here checking in. Looks good bud.
 
wasme said:
I see veins....
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WAF said:
Hello , vasky here checking in. Looks good bud.
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Thanks Gents!

This weekend I worked out with my buddy. We were just looking to get a good bit of blood flow and most of the body involved.

Super Set - 6 rounds - no rest
Deficit SLDL - 12 reps x6 sets
1 Arm DB Bench Press 15 reps x 6 sets

Complex 6 rounds - no rest
Trap Bar Deads on 25 plates for extra depth 245x15
Straight Arm Band lat Pulls to failure
Band OH Triceps Ext to failure
Band Curls - to failure
Band Pull Aparts x 20

In the middle of the workout my buddy says "Sheesh man, how much are you weighing right now and why are you so big right now???" You have got to love that! Over the last 2 years I have put on about 5-10 lbs of new mass I think. Just the added benefit of the TRT when running the Oral cycles in between.
 
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