KLEEN - STRONG BODY STRONG MIND!

[MrKleen73]

Good work load. Try not to fully unload on the box (as you found out). I plopped a few weeks back on a rep on accident (maybe ~300 at the box) and what a bruise on my left hammy! I use a very short filled keg for my box and the rounded rim dug right in.

Yeah as of right now my back is a little unhappy with me.

Early morning lifting rocks!! Me time after work FTW.

Absolutely, it is just that first week or so of getting yourself out of bed that is so rough. Once it becomes habit again it won't be so hard.

I killed two birds with on stone this morning. I needed to find some time to squeeze in some studying for my nutrition cert, and I am trying to lean up a bit. So I did 45 minutes incline treadmill while studying course material this morning. Typically I avoid that type of cardio because it bores me, but it is also effective, and will help me increase general endurance. I figured between that and studying I simply can't go wrong.

Supplementation Update -
I am done with all the PH's and what not now. Only thing different than usual is my Test is at 200mg a week right now instead of 150. I don't have a lot of natty based supps but here are a few things I know I have right now I can toss in.

I have 3 bottles of DermaStr3ngth, 2-3 bottles of EP1C and a bottle of GHAR1NE, so those will be the supplement base of the next several weeks. I also have a bottle of a GH producing supp I forgot the name of that I can add into that mix. I will take that and more than likely run the peptides I have in the freezer to help get all my connective tissue ready for the blast. I need to look at exactly how much of each I have tonight and plan out a dose schedule.

My back is still sore but it definitely improved over night. I used my new recover roller on it and man that thing can REALLY get in there and dig! My quads are a little sore by the knee which is awesome.

 

[wasme]

Hope the back heals up fast Chris...

 

[kenpoengineer]

The back is not sore, it's growing! Lol. Are you using BPC-157?

 

[MrKleen73]

Hope the back heals up fast Chris...

Thanks, it is just tender so not too worried. Actually feels better today but the soreness spread to my rib, so more than likely I partially subluxed the rib and it popped right back in but the muscle around it is like WTF just happened.

The back is not sore, it's growing! Lol. Are you using BPC-157?

Dayum Straight, growing pains!!!! I ordered some BAC water yesterday. I will be starting it as soon as that gets here.

Bummed out, I somehow turned my alarm off this morning and I miss feeling like I have already accomplished a lot today. Oh well just more fuel for the fire to get out of bed early tomorrow.

I am having to adjust my planned workout for the day around my back. It isn't a big deal just have to avoid the explosive jerking and today was supposed to be a 5x5 session on Hang Cleans. That is just to violent and explosive of a movement to do while my back is tender. So I think I am going to do a super set of SLDL & DB Upright Rows or Various DB shoulder raises.

Will also be doing 5x5 on bench but with moderate weight and really focusing on bar speed.

I will probably also trade out the planned 200m sprints for some sled pushes. Sprinting just seems like it could create a lot of torque in my back as well as the jarring. Some controlled sled pushing sounds a bit more recovery minded.

I need to let my back recover at least until probably Saturday without doing anything too back intensive. I am also going to schedule an hour long Deep Tissue / Myofascial Release session. Have him work on that, releasing my scapula a bit, my brachialis as well as my psoas and medial glutes.

Wow, I JUST got lucky we are having a health fair today and they are providing 15 minute chair massages for free. Not enough people signed up so the scheduler offered me 3 in a row. Now I am not expecting anything awesome from this but if the person is good it should help me recover. I will still plan to see my other guy though.

 

[smith_69]

jumping on this late, but hope it gets better soon bro-

 

[MrKleen73]

jumping on this late, but hope it gets better soon bro-

Great to have you brother!

Oh it will. I should be rock solid by Saturday or very close and back to business as usual by Monday for sure. As for tonight I am excited to go lift even though I can't crush it the way I originally planned.

 

[MrKleen73]

I took some progress pics this morning and got a new weight. I hadn't weighed in a bit but I could tell I was dropping water after all of the stuff is out of my system. Now that it has I am sitting at 213.5 right now. I am pretty happy with how I lam looking, it is a definite and obvious improvement!

Invalid Link Removed

 

[christ83189]

Looking thick and strong my friend. Your calves are impressive btw

 

[MrKleen73]

Looking thick and strong my friend. Your calves are impressive btw

Thanks Chris!

 

[Donna]

Good poses and nice tatoo on stomach... Work hard

 

[kenpoengineer]

Definitely larger and more defined! Nice job!

 

[deepseajs]

Looking beast dude and a 575 deadlift that's awesome! Just found this log, subbed for sure!

 

[wasme]

Looking good bro... traps..

 

[Sparkss]

Late to the party as well but in for the ride now

Great progress picts, BTW!

 

[MrKleen73]

Good poses and nice tatoo on stomach... Work hard

Thanks Donna, and from your Avi you have the feminine muscle down to a science! Very impressive. Are you logging on here? Would like to follow your training if so.

Definitely larger and more defined! Nice job!

Thanks Mark!

Looking beast dude and a 575 deadlift that's awesome! Just found this log, subbed for sure!

Welcome Brother!

Looking good bro... traps..

They are almost silly aren't they...

Late to the party as well but in for the ride now

Great progress picts, BTW!

Welcome Brother!

So yesterday I spent about 12 hours completely rearranging my garage gym. It was a ton of work but I am very happy with the results. I still have a little work to do in there but love the set up and the space I have at the moment. Here are some pics of what it looked like just after I started, then in progress and finally where it ended up last night.

This is after I started, I had already gotten rid of the treadmill, moved a bench, sled, and a few other things out of there.

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This is during where I had a ton of crap out in the driveway.

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These 3 are different angles of where I was with the project when I stopped. I have some more to do but that is just small stuff and extra organization.

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In other news we will be seeing some changes coming here real soon that I am very excited about!

 

[Donna]

Thanks Donna, and from your Avi you have the feminine muscle down to a science! Very impressive. Are you logging on here? Would like to follow your training if so.

!

Nice pictures... I like hard core gyms... Dont like fancy gyms...

You are welcome to my log to follow my progress...Invalid Link Removed

Check it, and I hope You will be more impressive... )))))

 

[MrKleen73]

Okay so I just wanted to verify before coming out with the news. I am very happy and excited to say I hired a new coach Alex Kikel AKA BeastFitness, AKA The Prep Coach. Once I noticed him and his posts, I became very impressed with his knowledge. I started following his videos and facebook and was even further impressed with him. Not only as a coach but as a young man who has really his stuff together. I consider myself a pretty knowledgeable guy when it comes to fitness and nutrition. So when someone comes in with a level of knowledge that makes me feel humble, I know that is someone I want to learn from.

I am expecting some excellent progress unlike I have had recently. Not just because he knows his stuff but because the coaching will make me hold myself far more accountable. I am really looking forward to working with him and excited to see what he has in store for me!!!!!

Anyone interested in his services should go check out his site, Invalid Link Removed. Get in while you can, I am telling you from what I have been seeing this guy is going to be a high commodity, and end up out of our price ranges before too long. I truly believe he has that much going for him!

 

[MrKleen73]

Nice pictures... I like hard core gyms... Dont like fancy gyms...

You are welcome to my log to follow my progress...Invalid Link Removed

Thanks on the pictures. My friends Dad calls my garage The Torture Chamber. I told him I am changing that to The Torture Rack since I am always using the power rack, and naming the garage gym that.

Whoops I see that had I looked in your signature I would have found that link. On my way there!

 

[Donna]

Thanks on the pictures. My friends Dad calls my garage The Torture Chamber. I told him I am changing that to The Torture Rack since I am always using the power rack, and naming the garage gym that.

Odl school body bulilding... Arnold, Franco and Luo Ferinho... Golden time of body building...

Whoops I see that had I looked in your signature I would have found that link. On my way there!

Thanks... Leave comment, critique ... You are welcome...

 

[BeastFitness]

WOW! You are too kind brother! I'm beyond honored to be working together and cannot WAIT to get this protocol out to you…it'll be challenging to say the least but your a hard working guy so this is going to be INSANE!

 

[MrKleen73]

WOW! You are too kind brother! I'm beyond honored to be working together and cannot WAIT to get this protocol out to you…it'll be challenging to say the least but your a hard working guy so this is going to be INSANE!

Awesome, I am already giddy with anticipation. Its almost like the night before Christmas.

 

[Sparkss]

MrKleen73 BeastFitness So soon your avatar pictures/poses won't be the only thing in sync?

 

[MrKleen73]

MrKleen73 BeastFitness So soon your avatar pictures/poses won't be the only thing in sync?

Sparkss HAHA!!! Nice! I have a feeling our training will be somewhat different. At least in initial volume. He has crazy genetics that allow him to do a lot of volume plus he has a lot more time to spend on it. Now if you are referring to our menstrual cycles, I am old I went through "The Change" already!

 

[Sparkss]

Sparkss HAHA!!! Nice! I have a feeling our training will be somewhat different. At least in initial volume. He has crazy genetics that allow him to do a lot of volume plus he has a lot more time to spend on it. Now if you are referring to our menstrual cycles, I am old I went through "The Change" already!

D0h! Reading what I posted now I see that it came out wrong (well, funnier the way I read it now anyways ). I had meant about your training cycles (not the "other" cycles ). You both are pretty intense individuals, combined I can only imagine would get a little scary

 

[Dma378]

Sparkss HAHA!!! Nice! I have a feeling our training will be somewhat different. At least in initial volume. He has crazy genetics that allow him to do a lot of volume plus he has a lot more time to spend on it. Now if you are referring to our menstrual cycles, I am old I went through "The Change" already!

LMAO!!

And yeah, this is about to get intense!!

 

[MrKleen73]

D0h! Reading what I posted now I see that it came out wrong (well, funnier the way I read it now anyways ). I had meant about your training cycles (not the "other" cycles ). You both are pretty intense individuals, combined I can only imagine would get a little scary

Ha, no problem, I wasn't sure if making a joke or referring to our training. yeah we are both intense for sure. I am hoping he can keep me in that intensity level just on this side of injury. I tend to go 100% until something falls apart. I can recognize this in others I work with, however it is very hard to keep in check with my own training. He has his work cut out with me and the overuse injuries that tend to pop up. However I feel like if anyone is capable of getting me on that balance between hyper intensity, and injury he can.

 

[jimbuick]

Still thinking you might come out to deadlift?

 

[love2liftkat]

You are looking incredible Chris! Your gym looks great too! That looked like a rough yet very rewarding day!! Super excited for you and working with BeastFitness hard to imagine someone who knows more than you! Will be great to see what you two accomplish!

 

[MrKleen73]

Still thinking you might come out to deadlift?

Yes but I need to make sure with coach. Not sure of his plans and when I will start his program. I will shoot him an email. Even if we don't go for another max getting the form down or at least improved would be awesome.

You are looking incredible Chris! Your gym looks great too! That looked like a rough yet very rewarding day!! Super excited for you and working with BeastFitness hard to imagine someone who knows more than you! Will be great to see what you two accomplish!

Thanks Kat, I think this is going to be awesome!

 

[Sparkss]

He has crazy genetics that allow him to do a lot of volume plus he has a lot more time to spend on it.

I know. BeastFitness has a crazy, mad (in a good way) workout routine. I had to take a break from reading his exercise log. I started getting DOMs the next day, just from reading it.

 

[BeastFitness]

I know. BeastFitness has a crazy, mad (in a good way) workout routine. I had to take a break from reading his exercise log. I started getting DOMs the next day, just from reading it.

HAHA!!! Best comment I've ever read of all time!

 

[jimbuick]

Yes but I need to make sure with coach. Not sure of his plans and when I will start his program. I will shoot him an email. Even if we don't go for another max getting the form down or at least improved would be awesome.


Thanks Kat, I think this is going to be awesome!

Just let me know.


I'm also off this Sunday before Mem day, if that works for you (and him).


Even just working to a 'heavy' single on a DL bar will help with setup I think.

 

[christ83189]

Thanks Donna, and from your Avi you have the feminine muscle down to a science! Very impressive. Are you logging on here? Would like to follow your training if so.

Thanks Mark!

Welcome Brother!

They are almost silly aren't they...

Welcome Brother!

So yesterday I spent about 12 hours completely rearranging my garage gym. It was a ton of work but I am very happy with the results. I still have a little work to do in there but love the set up and the space I have at the moment. Here are some pics of what it looked like just after I started, then in progress and finally where it ended up last night.

This is after I started, I had already gotten rid of the treadmill, moved a bench, sled, and a few other things out of there.

Invalid Link Removed

This is during where I had a ton of crap out in the driveway.

Invalid Link Removed

These 3 are different angles of where I was with the project when I stopped. I have some more to do but that is just small stuff and extra organization.

Invalid Link Removed

Invalid Link Removed

Invalid Link Removed

In other news we will be seeing some changes coming here real soon that I am very excited about!

Dude i really want to get my garage set up like yours. I would love to have a complete home gym. Im gonna wait to do that til i own a house though i think.

 

[jimbuick]

Dude i really want to get my garage set up like yours. I would love to have a complete home gym. Im gonna wait to do that til i own a house though i think.

Home gym is great, but I'd definitely wait until you own.


Having to move a gym sucks balls (ask me how I know), so its better to get it set once and not move it again.

 

[christ83189]

Home gym is great, but I'd definitely wait until you own.


Having to move a gym sucks balls (ask me how I know), so its better to get it set once and not move it again.

That's why i want to wait til i own. I seem to be the community mober helper where im at. I help my parents move. My friends. My parents friends. My siblings. My in laws. Ive moved a few home gyms in my day. So i know i dont want to have to move a home gym when i move. Furniture and boxes is bad enough lol

 

[herderdude]

I've moved different versions of my home gym five times in the last ten years. Each time I reeeeally contemplated seeing how much I could offload rather than move. But it's worked out. The most recent move was carried out in a Ford Ranger. That took an entire weekend of sun up to sundown and I felt the need to take a deload that following week.

 

[kenpoengineer]

Vast improvement on the home gym layout! Nice job! I need a coach that understands the over 50 lifter.

 

[christ83189]

I've moved different versions of my home gym five times in the last ten years. Each time I reeeeally contemplated seeing how much I could offload rather than move. But it's worked out. The most recent move was carried out in a Ford Ranger. That took an entire weekend of sun up to sundown and I felt the need to take a deload that following week.

Ive done a couple full house moves in a dodge dakota. I know how that goes lol

 

[MrKleen73]

I know. BeastFitness has a crazy, mad (in a good way) workout routine. I had to take a break from reading his exercise log. I started getting DOMs the next day, just from reading it.

Yeah, his recovery capability is pretty damn awesome!

HAHA!!! Best comment I've ever read of all time!

He also had to deload and couldn't pick his nose for a week!

Dude i really want to get my garage set up like yours. I would love to have a complete home gym. Im gonna wait to do that til i own a house though i think.

Meh... When do you plan on doing that? If not buying your own home soon, then I really don't see why you wouldn't. I have to be honest I started my gym in the garage of a rented home. With a drill and socket set alongside a little care while disassembling, moving a power rack, weight tree, and some DB's isn't that bad at all. What makes it hard is trying to leave it together and fighting with a 350lb awkward load. Now that Universal set up, yeah it is a lot more work but I would have never ended up with it if it wasn't given to me. It is a massive piece and all though it has a lot of good things on it, I don't really use machines a ton in my training right now.

When you do a move like that you take one of the sides off a post then loosely put the bolts back where they go. That way there is no looking for or guessing where the bolts went. You already have them in the right spot and just move then reassembly quite easily. If you are worried about the walls by a few shees of plywood and cut them in half long ways and line the bottom of the wall so yo have a 2 foot high kick panel surrounding where you lift. Keeps the weights from rolling into the sheet rock.

Home gym is great, but I'd definitely wait until you own.


Having to move a gym sucks balls (ask me how I know), so its better to get it set once and not move it again.

It really isn't that bad if done right. I wouldn't give up on the convenience of having my home gym just to avoid the one or two time inconvenience of moving. Just look at moving it as a GPP workout.

That's why i want to wait til i own. I seem to be the community mober helper where im at. I help my parents move. My friends. My parents friends. My siblings. My in laws. Ive moved a few home gyms in my day. So i know i dont want to have to move a home gym when i move. Furniture and boxes is bad enough lol

Aaaaahhhh suck it up buttercup!!!

You move other's home gyms as a favor, but don't want to bother yourself to have to move yours when it is something you would benefit greatly from. You should think of yourself as a higher priority than those you were willing to move their home gyms for just as a favor. You are talking about a year or two of good workouts for the price of one move. Plus once you buy a house so many other expenses pop up it would probably be a while before you could start buying what you want.

I mean we are talking about a matter of a few hours of work moving a gym, it sucks but it ain't that bad that you have to put it off so you never have to move it. Especially when you compare that few hours to the many many hours of enjoyment you would get from it at home.

I've moved different versions of my home gym five times in the last ten years. Each time I reeeeally contemplated seeing how much I could offload rather than move. But it's worked out. The most recent move was carried out in a Ford Ranger. That took an entire weekend of sun up to sundown and I felt the need to take a deload that following week.

Sometimes the selling off works great because you can sell some things you don't really need and get an upgrade at the new house.

Vast improvement on the home gym layout! Nice job! I need a coach that understands the over 50 lifter.

Thanks Mark! You should ask him if actually interested. I believe he told me he has prepped guys over 50 for a powerlifting meet.

Ive done a couple full house moves in a dodge dakota. I know how that goes lol

Yeah was an S10 for me. No Bueno!


I got my new program today, it looks awesome. I am really going to be challenging myself here with these changes and imagine some struggling with the volume and frequency the first couple of weeks. Tonight will be Dead lift Mechanical Stressor work for DL's and supporting muscle groups. Will be pretty high volume but not insane. I think it is going to be fun for sure!!!!!

 

[christ83189]

Yeah, his recovery capability is pretty damn awesome!

He also had to deload and couldn't pick his nose for a week!

Meh... When do you plan on doing that? If not buying your own home soon, then I really don't see why you wouldn't. I have to be honest I started my gym in the garage of a rented home. With a drill and socket set alongside a little care while disassembling, moving a power rack, weight tree, and some DB's isn't that bad at all. What makes it hard is trying to leave it together and fighting with a 350lb awkward load. Now that Universal set up, yeah it is a lot more work but I would have never ended up with it if it wasn't given to me. It is a massive piece and all though it has a lot of good things on it, I don't really use machines a ton in my training right now.

When you do a move like that you take one of the sides off a post then loosely put the bolts back where they go. That way there is no looking for or guessing where the bolts went. You already have them in the right spot and just move then reassembly quite easily. If you are worried about the walls by a few shees of plywood and cut them in half long ways and line the bottom of the wall so yo have a 2 foot high kick panel surrounding where you lift. Keeps the weights from rolling into the sheet rock.


It really isn't that bad if done right. I wouldn't give up on the convenience of having my home gym just to avoid the one or two time inconvenience of moving. Just look at moving it as a GPP workout.


Aaaaahhhh suck it up buttercup!!!

You move other's home gyms as a favor, but don't want to bother yourself to have to move yours when it is something you would benefit greatly from. You should think of yourself as a higher priority than those you were willing to move their home gyms for just as a favor. You are talking about a year or two of good workouts for the price of one move. Plus once you buy a house so many other expenses pop up it would probably be a while before you could start buying what you want.

I mean we are talking about a matter of a few hours of work moving a gym, it sucks but it ain't that bad that you have to put it off so you never have to move it. Especially when you compare that few hours to the many many hours of enjoyment you would get from it at home.

Sometimes the selling off works great because you can sell some things you don't really need and get an upgrade at the new house.

Thanks Mark! You should ask him if actually interested. I believe he told me he has prepped guys over 50 for a powerlifting meet.

Yeah was an S10 for me. No Bueno!


I got my new program today, it looks awesome. I am really going to be challenging myself here with these changes and imagine some struggling with the volume and frequency the first couple of weeks. Tonight will be Dead lift Mechanical Stressor work for DL's and supporting muscle groups. Will be pretty high volume but not insane. I think it is going to be fun for sure!!!!!

Yeah i guess i should just suck it up and get my home gym going lol. I cant do it in my current place thiugh cause the garage is way too small but as soon as i get a place that would work im going to take your advice

 

[jimbuick]

Yeah i guess i should just suck it up and get my home gym going lol. I cant do it in my current place thiugh cause the garage is way too small but as soon as i get a place that would work im going to take your advice

How small is too small?


I train in a 190sqft shed, and I have a ton of equipment in there.

 

[christ83189]

Idk exactly how big it is.about big enough to fit a car. But its used for storage right now cause my family has too much stuff to fit in our small house so not much room.

 

[jimbuick]

Idk exactly how big it is.about big enough to fit a car. But its used for storage right now cause my family has too much stuff to fit in our small house so not much room.

Likely twice as big as my gym lol, even if it's a single car garage.



Your house doesn't have an attic for storage?

 

[christ83189]

Likely twice as big as my gym lol, even if it's a single car garage.



Your house doesn't have an attic for storage?

No sir it doesnt. Its a duplex. And the garage would BARELY fit a car if it was empty. If i cleared everything out i could make it work. But that'll have to wait for now.

 

[herderdude]

The upgrade is so clutch, you're right. My equipment has morphed tremendously since I started. My first barbell was a 1" standard that came in three pieces put together with Allen screws!

 

[MrKleen73]

How small is too small?


I train in a 190sqft shed, and I have a ton of equipment in there.

Yep that would be small.

No sir it doesnt. Its a duplex. And the garage would BARELY fit a car if it was empty. If i cleared everything out i could make it work. But that'll have to wait for now.

Yeah, but you can start putting a little cash back now for your rack as i assume that would be the first purchase.

The upgrade is so clutch, you're right. My equipment has morphed tremendously since I started. My first barbell was a 1" standard that came in three pieces put together with Allen screws!

Absolutely!!!! I still have a standard pair of DB's I use sometimes.

WHOAH! Last night was a wake up call for the type of volume I am going to be doing with the heavier weights. I normally step up in weight each set until my final heaviest set. So it is much less It was pretty brutal because for the first time this year the garage was HOT! I think it was about 90 and downright muggy! My workout said to rest as long as needed but in that heat and at the much higher volume with the heavy weights I was taking much longer than I expected in between sets. I finished the first two exercises and ran out of both time and steam.

Warm Up
Slow Jog, 1/3 mile (around the block) and then did some calisthenics


Dead Lifts ended up doing 135x1, 225x1, 315x1, 405x1, 445x5, x3, x4, x4, 385x5, 385x2

Pendlay Rows 225x8 x4 sets will go up next time. Was being careful of my brachialis, it did okay with these.

I realized a little after 9:00 PM that it was late and I needed to go eat, shower and get into bed. I decided I would complete the workout in the morning at a faster pace. I had gotten so worked up and so hot even with the long rest periods that I ended up throwing up right after I stopped working out.

Wake up 4:00 AM, take pre workout, 15 minutes later started drinking intra drink, and 15 minutes later went to the garage to lift.

Warm Up
Slow Jog, 1/3 mile (around the block) and then did some calisthenics

Pull Ups 8,7,8,7,4,5 - I tried normal at first, they went well but then my brachialis protested so I went to ring pull ups in a nuetral grip, and that bothered my brachialis a little bit, so I went with a mild supination right in between neutral and supinated. I could feel that I had worked my lats by pulling the bar into me more on the dead lifts.

Barbell Curls 4-0-1 tempo - 65x8, 75x8, 75x8, 75x8, 75x5, 75x5 - These last 2 sets pushed me a bit.

DB Hammer Curls 4-0-1 tempo - 30x8, 30x7, 30x7 - This weight seemed appropriate for the goals will stay with it and try to get all 3 sets to 8 reps next time.

Shrugs 225x6, 315x6, 365x6 - Will start much heavier, my Versa Grips are MIA and I wanted to make sure I could hold on to the weight. All the volume and pulling have the grip toasty and the callouses are screaming and holding on for life!

Ab Roll Outs - 4-0-1 tempo - 8, 8, 8 - I opted for these because my hands were wrecked! No way I was going to be able to do Knees to elbows from a hang at that point.

Dip Bar Knee Raises 4-0-1-0 tempo 8, 8, 7

No sooner than I finished and walked out of the garage did I end up going behind my car to puke in the grass. I think the Hydrolized whey I used is making me sick. Might be that it was just too much, but I have used some other Hydrolized Whey that didn't do this too me. Again it might just be that bumping it from 30g to 50g in the Intra drink but not sure.

I have to hit up another lift tonight. It will be a Bench and accessory day. Looking forward to it. I will see if I can find some aminos to use instead and see how it goes.


So after dropping carbs the last few days and depleting myself Sunday, I am already looking leaner. Things are definitely going well and once I am fully on the diet plan things are going to get even crazier.

 

[jimbuick]

Yep that would be small.


Yeah, but you can start putting a little cash back now for your rack as i assume that would be the first purchase.

Absolutely!!!! I still have a standard pair of DB's I use sometimes.

WHOAH! Last night was a wake up call for the type of volume I am going to be doing with the heavier weights. I normally step up in weight each set until my final heaviest set. So it is much less It was pretty brutal because for the first time this year the garage was HOT! I think it was about 90 and downright muggy! My workout said to rest as long as needed but in that heat and at the much higher volume with the heavy weights I was taking much longer than I expected in between sets. I finished the first two exercises and ran out of both time and steam.

Warm Up
Slow Jog, 1/3 mile (around the block) and then did some calisthenics


Dead Lifts ended up doing 135x1, 225x1, 315x1, 405x1, 445x5, x3, x4, x4, 385x5, 385x2

Pendlay Rows 225x8 x4 sets will go up next time. Was being careful of my brachialis, it did okay with these.

I realized a little after 9:00 PM that it was late and I needed to go eat, shower and get into bed. I decided I would complete the workout in the morning at a faster pace. I had gotten so worked up and so hot even with the long rest periods that I ended up throwing up right after I stopped working out.

Wake up 4:00 AM, take pre workout, 15 minutes later started drinking intra drink, and 15 minutes later went to the garage to lift.

Warm Up
Slow Jog, 1/3 mile (around the block) and then did some calisthenics

Pull Ups 8,7,8,7,4,5 - I tried normal at first, they went well but then my brachialis protested so I went to ring pull ups in a nuetral grip, and that bothered my brachialis a little bit, so I went with a mild supination right in between neutral and supinated. I could feel that I had worked my lats by pulling the bar into me more on the dead lifts.

Barbell Curls 4-0-1 tempo - 65x8, 75x8, 75x8, 75x8, 75x5, 75x5 - These last 2 sets pushed me a bit.

DB Hammer Curls 4-0-1 tempo - 30x8, 30x7, 30x7 - This weight seemed appropriate for the goals will stay with it and try to get all 3 sets to 8 reps next time.

Shrugs 225x6, 315x6, 365x6 - Will start much heavier, my Versa Grips are MIA and I wanted to make sure I could hold on to the weight. All the volume and pulling have the grip toasty and the callouses are screaming and holding on for life!

Ab Roll Outs - 4-0-1 tempo - 8, 8, 8 - I opted for these because my hands were wrecked! No way I was going to be able to do Knees to elbows from a hang at that point.

Dip Bar Knee Raises 4-0-1-0 tempo 8, 8, 7

No sooner than I finished and walked out of the garage did I end up going behind my car to puke in the grass. I think the Hydrolized whey I used is making me sick. Might be that it was just too much, but I have used some other Hydrolized Whey that didn't do this too me. Again it might just be that bumping it from 30g to 50g in the Intra drink but not sure.

I have to hit up another lift tonight. It will be a Bench and accessory day. Looking forward to it. I will see if I can find some aminos to use instead and see how it goes.


So after dropping carbs the last few days and depleting myself Sunday, I am already looking leaner. Things are definitely going well and once I am fully on the diet plan things are going to get even crazier.

Yeah, it definitely isn't a huge space but it works for what I need it to.

 

[MrKleen73]

Sorry for missing my updates things have been a little crazy.

Bench workout went well.

Warm Up light jog 1/3 mile, calistenics and push ups for warm up

Flat Bench - 136x8, 185x6, 225x2, 275x1 295x6, 295x3, 275x4, 275x4, & 2 back down sets 225x6, 225x6 - the 295x6 could be called a PR for reps but I hit 315x5 the other day which is more impressive to me. So celebrating this just seems less impressive.

[video=youtube;lIEbfENS4f8]https://www.youtube.com/watch?v=lIEbfENS4f8[/video]

Weighted Dips 75x8, 75x7, x7, x5, x4, x5 - Heavy benching before these put it to me.

DB Rear Delt Flyes - Tempo 4-0-1-0 - 20x8, 20x7, 20x7

DB Side Raise - Tempo - 4-0-1-0 - 30x8, 30x8, 30x7

EZ Bar Over Head Triceps Ext. - 85x8, 85x8, 85 x8 - will go up next time

Rope Triceps Push Downs 110x8, 110x8, 110x8

Was hard to figure out my weights as the RPE method takes a bit to figure out the weights that are right in that range.

Squat / Leg Day - Notes I was running on 3.5 hours sleep, but needed to get my workout in. I drug myself to the gym and pushed it but everything felt so heavy and my pre-workout simply didn't have enough kick to push me into the zone through the exhaustion. I still got a good one in.

Warm up - walked on Stair Mill for 10 minutes.

Back Squat - 135x10, 225x6, 275x4, 315x1 - 365x6, 365x6, 365x6, 365x6, 315x6, 315x6 - I was able to complete these but they felt like lead on almost every rep. When I got to 365 I decided that was my work weight because it seemed I would never be able to complete the sets in the required rep range but it all worked out.

Leg Press Wide - 8PPS x8, 8, 8

Leg Press Squat Stance 8PPS x8, 8, 7

Leg Press Close - 8PPS x8, 7, 5 - Legs were done at this point, or so they thought...

Leg Ext. - tempo 4-0-1-0 - 110x8, 110x8, 110x7 - I think I was temporarily a Sanders supporter, because I was "Feeling the Bern" LMAO...

Lying Leg Girl - Body Upright - Tempo - 4-0-1-0 - 85x8, 85x8, 85x6 - these are always "fun!"

I ran out of time and had to get home. Had some calve and ab work left that I will be adding onto the end of tonight's workout. Since I am not that limited on time tonight.

 

[Dma378]

Yeah, celebrating 295 x 6....pffft, C'mon Sally!!


JK Beast!!

 

[MrKleen73]

Yeah, celebrating 295 x 6....pffft, C'mon Sally!!


JK Beast!!

Ha, Thanks! Yeah I know what you are saying, make no mistake I am proud of that! What I meant is that in my mind the 315x5 proved already that I could handle 20lbs less for 6.