KLEEN - STRONG BODY STRONG MIND!
- Thread starter MrKleen73
- Start date
MrKleen73
Legend
Thanks Simon! That is going to be a bit of a theme in a lot of my training. A longer rest for the main lifts and shorter for accessories and bodyweight stuff. I will keep at it and change my training up a little every 2-3 weeks, focus will be the same. Weight workouts will be a combo of Speed and Strength lifting and the other workouts will be mostly body weight stuff to add volume and increase athleticism. Methods will be varied. So I wouldn't expect to see me doing the same things over and over for more than a couple weeks at a time.
Tonight will be a bit of body weight stuff done in circuits maybe adding in some pump work for the arms and or medial delts. Tomorrow I will do some Deads, Rows, Rear Delts, & Curls, maybe add in a little sled work as well.
Rocket3015
Legend
Hit'in it hard!!
MrKleen73
Legend
Okay, here you go. These are mostly of him cuddling on me. So you can't see his size too much. Look at how baby face he is in the pics then I will post him next to his Adopt-A-Mom to show how big he actually is. She weighs about 40lbs and is full grown. Even with a slow start on eating last week he gained 3lbs from last week.
These first 2 pictures are 3 weeks apart. Look at the difference in size!!! In pictures all by himself he looks so young and babyish. Then you see him next to Tink and it is like Holy Crap that Baby puppy is big!
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Notice a lot of the pics he is at my feet. Anywhere I walk if I stand still for about 5 seconds he lays down right at my feet. If I get on the floor her immediately crawls into my lap for lovins!
MrKleen73
Legend
Workouts have been good, I am just training right now. Not focusing on any one thing other than staying fresh, mobile and fun. I am going to go to NOLA this Friday for Mardi Gras with my wife and Daughter. We are going out to meet Al, AKA ScottyDoc many of you Vets probably remember him from way back when. We have stayed close and try to meet up once a year when possible. His Dad lives in Nola so it works out quite well for us and often around Mardis Gras time. This time we are taking Trinity too and will be doing the more family friendly parades and what not that go on outside of the quarter.
Anyway I wasn't going to try and start a program, or a diet before going because it just doesn't make sense. When I get back I will be working out 4 times a week Mon, Tues, Thurs, Friday with the weekend off, or doing extra credit workouts. Two of those days will be weight lifting oriented and 2 of them will be bodyweight oriented workouts. Should be a good and effective mix to increase volume while staying injury free.
Anyway I wasn't going to try and start a program, or a diet before going because it just doesn't make sense. When I get back I will be working out 4 times a week Mon, Tues, Thurs, Friday with the weekend off, or doing extra credit workouts. Two of those days will be weight lifting oriented and 2 of them will be bodyweight oriented workouts. Should be a good and effective mix to increase volume while staying injury free.
jswain34
Well-known member
This! He says he looks small...i dont see it.
Pup looks like the size of a full sized dog already in that picture where hes sprawled out on your chest when you're standing up, kleen. And in the side by side with the other pup. Gonna be a monster! A well behaved one at that, it seems!
booneman77
Legend
Man every time I see pics of this little guy I'm so jealous. And twice as excited for my gf to bring her big pit/lab mix when she moves in so I can wrestle her ha
kenpoengineer
Well-known member
Beautiful markings on your "puppy"! Have fun in New Orleans.
MrKleen73
Legend
Yeah, he is growing fast. I swear he came out of the crate this morning an inch taller than last night...
I actually went out of my way not to use the word small.
I said young and babyish. He still has that babyface of a 2-3 month old pup but is huge when there is something next to him that you can actually gauge his size. Like that 2nd and 3rd pic he looks like he could be pretty small because he looks like such a baby there. You just don't expect a young looking puppy like that to be over 25lbs @ 10 weeks. Oh yeah they are so fun to play with. Dogs are awesome and Pits are amazing dogs that get a bad name.
Haha! Thanks Mark!!!
MrKleen73
Legend
Had a good workout last night. I combined my Squats and Deadlifts since I will be traveling this weekend. So I did Hex Bar Dead-Squats. I kept it more of a squat than a hinge but definitely got some good work done on both sides.
Jumping Hex Bar Dead-Squats *60 seconds rest* - 105x10, 145x5, 195x5, 235x5, 285x5 - concentrated on a high jump and a soft landing.
Hex Bar Dead-Squats *60-90 Seconds rest* - 325x5, 375x5, 415x5, 465x5, 465x3 - concentrating on staying tight and resetting each rep.
Leg Press - the following was performed 3 times with 1 minute rest between rounds, 440 is whole stack of weights
440 x max reps > iso hold knees slightly bent x30-60 seconds > 440 x max reps > iso hold @ deeper in ROM x30-60 seconds > 440x max reps > iso hold @ 90 degrees x 30-60 seconds There was no point during this that my legs were not under tension. Talk about some TUT!!!!
My legs were on fire and very full of blood at the end of this. Quad veins all over. I was sweaty, beat, and ready to get some food in me!!
Jumping Hex Bar Dead-Squats *60 seconds rest* - 105x10, 145x5, 195x5, 235x5, 285x5 - concentrated on a high jump and a soft landing.
Hex Bar Dead-Squats *60-90 Seconds rest* - 325x5, 375x5, 415x5, 465x5, 465x3 - concentrating on staying tight and resetting each rep.
Leg Press - the following was performed 3 times with 1 minute rest between rounds, 440 is whole stack of weights
440 x max reps > iso hold knees slightly bent x30-60 seconds > 440 x max reps > iso hold @ deeper in ROM x30-60 seconds > 440x max reps > iso hold @ 90 degrees x 30-60 seconds There was no point during this that my legs were not under tension. Talk about some TUT!!!!
My legs were on fire and very full of blood at the end of this. Quad veins all over. I was sweaty, beat, and ready to get some food in me!!
wasme
Legend
Gotta love it
MrKleen73
Legend
Hello everyone. I know I haven't been on or active in a while. Having A LOT go on at home. My Mother In Law has severe MS and now they diagnosed her with Parkinsons too. She fell a little while back and lost the use of her legs. So she has to come live with us now. We have been in crazy preparation mode trying to figure out what all to do to make things go well when we pick her up. Nervous about undertaking this and what it is going to do to our budget, but no way we were letting her go into a state home thousands of miles away if we could avoid it.
With everything that has been going on I just kind of stopped everything, I haven't touched a weight in a month. On top of that just now getting over bronchitis so have to wait another few days before I try and get a good lift in. I am at the very minimum ready to get back into this. I am not happy with my current level of fitness at all. I am not too far out of shape but I need to get back into it to help keep my sanity.
On to some positive things. Only cool thing I have to show you guys is how big Wraith has gotten. He will be 4 months old on April 2nd. I am guessing he is about 40-50lbs right now. Notice he is about 4 inches taller than her. The concrete slopes up to the back so it makes her look almost as tall as him in some pics but nope, she isn't.
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This one is my favorite pic of him. Almost got full on floppy face while running pic! Just a millisecond earlier or later and his lips would have been everywhere!
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With everything that has been going on I just kind of stopped everything, I haven't touched a weight in a month. On top of that just now getting over bronchitis so have to wait another few days before I try and get a good lift in. I am at the very minimum ready to get back into this. I am not happy with my current level of fitness at all. I am not too far out of shape but I need to get back into it to help keep my sanity.
On to some positive things. Only cool thing I have to show you guys is how big Wraith has gotten. He will be 4 months old on April 2nd. I am guessing he is about 40-50lbs right now. Notice he is about 4 inches taller than her. The concrete slopes up to the back so it makes her look almost as tall as him in some pics but nope, she isn't.
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This one is my favorite pic of him. Almost got full on floppy face while running pic! Just a millisecond earlier or later and his lips would have been everywhere!
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kenpoengineer
Well-known member
Family first. MIL is so lucky you have you both to take her in.
Rocket3015
Legend
I have a Daughter with MS, so I have a lot of respect for what you are doing!!
booneman77
Legend
So sorry to hear about the situation man. I know you're a dedicated and proud guy though so you'll do whatever it takes to make everything as best as possible in all facets. I think I speak for the masses when I say if you ever need or want an ear to bend, there's plenty to be had around here.
Segansational
Well-known member
Good luck with everything kleen. Family health can be difficult especially as our parents get older. Take care of home first, but don't forget to take care of yourself too.
MrKleen73
Legend
Thanks Simon!!!
Appreciate it Mark!
Thanks Rocket! It is going to be a challenge but the positives will outweigh the negatives.
Thanks Dan! Will do!
I know that is right. Going to force myself to get out there and do nice body weight workout tonight. I am sure once I start my body will be happy I did! No reason to really push it too crazy with the weights or anything since we are leaving this weekend to pick up MIL. Long week of driving. Really hoping she can do about 8 hours a day in the car. We took the whole week off to get her back though since she can't fly and it is a 24 hour drive when keeping to the speed limit at all.
Wraith got picked up Friday by the Dog trainer / behaviorist. I miss him terribly already. I know that probably sounds silly but when you keep your pup on a leash tied to your hip most of the time when you are home you really notice when he is gone. It is crazy to think it is very likely he will be 10lbs heavier when I see him in 2 weeks. I get him back next Friday unless he just REALLY needs another week. I feel like he is a pretty intelligent dog so 2 weeks should have him very manageable which is what I am looking for. I can work on solidifying the stuff once he is home...
JAMES1980
Member
Respect. Tears in my eyes after finished reading.
Hello Kleen, i am James from Malaysia.
You made a right decission!
MrKleen73
Legend
Good Afternoon everyone. Just touching base. We got Mom home okay and have been in a flurry of activity getting her to doctors, and setting up in home care. She is a little better than we expected in some ways and worse in others. However all in all it is a very positive experience to see her so elated by just simple family behavior and being included in life again.
She was being neglected where she was and didn't even realize it. He had her snowed into thinking he was some "Knight in Shining Armor" when in reality he was a piece of sh!t taking advantage of her for her benefits checks. Only worked part time and tried to talk her into paying out the rest of the lease even though he was throwing her out. The good news is that she is home and happy now.
On the workouts, I am starting back up tomorrow. I have been fielding visits from doctors and nurses daily for the last week and surprisingly was not able to find time to do anything even though I was off. Now that we have an in home care provider during the day I should be able to make some things happen.
As far as the puppy, he ended up staying a 3rd week. We had a lot going on and they wanted to teach him how to play without jumping on people or mouthing on them. He doesn't bite at all but likes to put peoples hands in his mouth.
Here is the most recent picture of him.
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She was being neglected where she was and didn't even realize it. He had her snowed into thinking he was some "Knight in Shining Armor" when in reality he was a piece of sh!t taking advantage of her for her benefits checks. Only worked part time and tried to talk her into paying out the rest of the lease even though he was throwing her out. The good news is that she is home and happy now.
On the workouts, I am starting back up tomorrow. I have been fielding visits from doctors and nurses daily for the last week and surprisingly was not able to find time to do anything even though I was off. Now that we have an in home care provider during the day I should be able to make some things happen.
As far as the puppy, he ended up staying a 3rd week. We had a lot going on and they wanted to teach him how to play without jumping on people or mouthing on them. He doesn't bite at all but likes to put peoples hands in his mouth.
Here is the most recent picture of him.
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booneman77
Legend
Great to hear things are finally settling down and on good terms!
Its amazing how different wraith looks after just a few weeks!
Its amazing how different wraith looks after just a few weeks!
MrKleen73
Legend
Thanks and yeah I agree on both accounts. I love that he is getting the wrinkles in his face. It was looking a bit like he might not for a little bit.
hairygrandpa
Legend
I had a lot of mastiff dogs over the years, most of them had this exact "misbehavior" , taking your arm in the mouth -and -or jumping up on you.
The mouth-grab-thing is difficult to treat.
If he jumps up on you, take his paws and hold them, then step with your foot on his hind paw until he flinches, praising him while doing so.
That makes him think that jumping up on a human causes him discomfort in a hind leg. After repeating it for a week, he is cured from it.
The mouth-grab-thing is difficult to treat.
If he jumps up on you, take his paws and hold them, then step with your foot on his hind paw until he flinches, praising him while doing so.
That makes him think that jumping up on a human causes him discomfort in a hind leg. After repeating it for a week, he is cured from it.
MrKleen73
Legend
Thanks Simon!
Funny thing, he never jumps on me. He knows I am the Alpha and is very respectful of it. He wants to, he hops his feet about 2 inches off the ground but knows I don't like him to jump so he stops himself. I will try the hind leg thing if he does that with me. I only heard of holding their paws which they don't typically like. The mouthing thing I don't mind to much if we are sitting still and loving on each other. Teaches appropriate use of pressure with the mouth, but he is not permitted to do that when walking or playing. I imagine the trainer / behaviorist will also have a few instructions. We are doing an hour training session with her to learn all the stuff she taught him and how to continue his training.
Crazy thing is it has been 3 weeks, and I know he is probably 2-4 inches taller and 15lbs heavier by now. Hard to tell in the pics, but I can't wait to get him back this Saturday.
So I FINALLY got a workout in last night. It felt so good even though it have me breathing like a freight train. To break back in I just did 6 rounds of this circuit with 30 seconds rest between rounds.
6 Rounds 30 Seconds rest between rounds
Recline Ring Rows x10
Bench Press x10
Hex Bar Deads x10
Curls x15
Banded Dislocators x15 - the key on these is to not let your arms come in during the range of motion, that way not only are you cleaning up scar tissue in the joint but also hitting all 3 heads of the delts with some resistance.
[video=youtube;dNilld58tks]https://www.youtube.com/watch?v=dNilld58tks[/video]
Felt great, had a very good pump and was very happy to have gotten it done! Next lift on tap will be similar style, but different exercises. Probably some Hex Bar / Front Squats, Hex Bar Push Press, Chins, Band Pull-Aparts, and Triceps Extensions.
Studhorse
Legend
Thanks for sharing the Video! going to give these a try.
MrKleen73
Legend
They are great for getting lots of blood into the joint, as well as clearing up some impingement issues. If you can incorporate these and Band Pull-aparts as well then your shoulders will thank you! I do best when I try to hit 100 reps of one or the other each weight workout. Easy way is to do one set in between exercises, or during rest periods of one of the exercises.
kenpoengineer
Well-known member
Glad to hear Mom is doing better. May I suggest looking at a Rock Steady Boxing class for her? MS and Parkinson's clients go there for treatment to rebuild nerve pathways damaged by the disease.
MrKleen73
Legend
You can definitely suggest that. I will have to look it up. Do they teach those that are far enough along that they are in a wheelchair? I imagine maybe they do if it is for a therapy type situation. Great suggestion, I will definitely look into it. Anything that can strengthen her and improve the neural pathways.
So Friday night I didn't want to allow myself to do nothing so I decided to just do some HIIT with my Slastix bands, and then hit up another full body type circuit Saturday. Will be hitting up another workout tonight. My brother in law is visiting and I might try to get him to join me.
MrKleen73
Legend
Awesome, that is what I was thinking too. I feel good when doing them.
kenpoengineer
Well-known member
Yes, they show many success stories of people going from wheelchairs to standing without a cane. From FB:
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Studhorse
Legend
Gave them a shot on Friday. definitely helps loosen up the old shoulders! thanks again brother! I noticed a couple of other guys in the gym doing the samething.
MrKleen73
Legend
Will definitely check them out.
Glad you liked them they are great!!!!
I forgot when I posted yesterday that I was going to watch my daughter's choir sing the National Anthem at the Astros game yesterday. So I was not able to get a lift in but have every intention of doing so tonight.
As far as my puppy, I got him back Saturday, he is SOOOOOOO BIG right about 60lbs right now. He is well trained in the things I wanted him to do but they do not really believe in consequence based training, only positive so he lost some of the things I had under control with him before. It is going to take a little retraining on certain things that are or are not allowed now. Only thing that sucks is too many people in my house right now to really work with him like I need too. He does have the sit, down, stay, and other stuff pretty good. As well as a 4 1/2 month old puppy would be expected to. Just he has jumped a few times, still has an issue with potty training and actually tried eating food off of the dinner table when no one was looking. Gotta be hard to control impulses when you are almost 3 feet tall at 4 1/2 months and can see all the food on the table.
Tonight I am going to get some weight training in, not sure about conditioning or cardio with the weather it might not work out. Tons of rain in Houston right now and when it gets too bad the garage gym floor gets wet making a lot of things unsafe to do in there. I am not feeling hardcore or dedicated enough to go do cardio in the rain just yet. Maybe when it is warmer out but the rain is cold today since it came in with a cold front.
Studhorse
Legend
"daughter's choir sing the National Anthem at the Astros game" That is a big deal brother! no way I would miss that.
MrKleen73
Legend
No doubt! What was worse I was on call and got a call just as I walked up to the entrance and had to take it and resolve it before going in. I was sure I was going to miss it!
I am thinking about starting a transformation thread or contest if anyone might be interested in getting in on it. Just a summer slim down kind of deal.
hairygrandpa
Legend
Currently half way into my cut -but I'm in for the contest!
MrKleen73
Legend
Whew yesterday was a long one. I got up @ 4:00AM and left for Austin, worked until 5:00 then drove back home arriving around 8:30PM. Then had tohelp with getting the MIL cleaned up and into bed. I guess it was around 10:30 before I got to the room to settle down for the night and another hour or so to get to sleep.
Needless to say, I am pretty exhausted today...
I really need to get myself back on track now so I am starting a challenge thread that others can get in on. I will create it and post a link up in here for anyone who wants to get involved.
The challenge will go until 8/1/17 -
Physique Based Goals -
Recomposition!!!! My goals are to lean up, rebuild some muscle due to muscle memory, and increase my conditioning to the point that my abs are visible in pictures when flexed.
Performance Based Goals -
Run 1 mile non-stop, real running though, not on a treadmill where your posterior chain is getting a free ride. Recently I attempted and did not even come close. I hate distance running so a mile is as far as I am willing to commit too. Once I can do that I will work on bringing my time down.
Pull Ups - I want to be able to do 10 pull ups in a row. Right now pull up strength is in the dumps and my elbow hurts when I push them a bit so just working up to 10 in that time frame while dealing with injury sounds like it makes sense to me. If the injury proves too much for the training I will change that to 15 Chin ups in a row.
Self Accountability Goals -
Weight Training - No less than 3 resistance training sessions each week!
1 Mile Run - Once a week minimum, 1.5 miles if on treadmill due to weather
GPP & or Conditioning Complex Training - Once a week - Sled, Battle Ropes, Calisthenics, Weighted Carries, Sand Bags, Speed & Agility training
Feeder Sets - I will do feeder sets, or BFR training for my shoulders and arms at least twice during the week.
Nutrition - I will plan and or prep my meals and hit my nutritional target ranges for at least 80% of my meals throughout the week.
Just like I do with my children I am going to hold myself to an 80% pass / fail line. If I am lower than 80% on these accountability goals then I did not attain my goals even if I managed to hit every other target I failed at the intended execution of the plan which is also part of the improvement process.
Basically I am going to make a template with these goals and a check list. For each meal I miss I will get an X at the end f the challenge I will count my X's and divide by the total meals, workouts or whatever to see what my percentage is. If not at least an 80% for each Accountability subsection at the end of the time I have failed to meet the requirements and must honor my pledge!!!!
The Pledge - I will meet the requirements I have made for myself by 8/1/2017, and will have others in the AnabolicMinds community verify I have met my Physique and Performance Based Goals. I will also show documentation supporting at least 80% adherence for any and all Self Accountability goals I set for myself. If I am not able to complete all of these goals by the end date of 8/1/2017 I will either donate $100 or volunteer for a minimum of 4 hours at a charity of my choosing. I will provide documentation of the donation, or volunteering by posting my receipt, or something with the charity letterhead on it stating I volunteered for a minimum of 4 hours.
Accountability goals will start being recorded Monday 5/1/2017.
Needless to say, I am pretty exhausted today...
I really need to get myself back on track now so I am starting a challenge thread that others can get in on. I will create it and post a link up in here for anyone who wants to get involved.
The challenge will go until 8/1/17 -
Physique Based Goals -
Recomposition!!!! My goals are to lean up, rebuild some muscle due to muscle memory, and increase my conditioning to the point that my abs are visible in pictures when flexed.
Performance Based Goals -
Run 1 mile non-stop, real running though, not on a treadmill where your posterior chain is getting a free ride. Recently I attempted and did not even come close. I hate distance running so a mile is as far as I am willing to commit too. Once I can do that I will work on bringing my time down.
Pull Ups - I want to be able to do 10 pull ups in a row. Right now pull up strength is in the dumps and my elbow hurts when I push them a bit so just working up to 10 in that time frame while dealing with injury sounds like it makes sense to me. If the injury proves too much for the training I will change that to 15 Chin ups in a row.
Self Accountability Goals -
Weight Training - No less than 3 resistance training sessions each week!
1 Mile Run - Once a week minimum, 1.5 miles if on treadmill due to weather
GPP & or Conditioning Complex Training - Once a week - Sled, Battle Ropes, Calisthenics, Weighted Carries, Sand Bags, Speed & Agility training
Feeder Sets - I will do feeder sets, or BFR training for my shoulders and arms at least twice during the week.
Nutrition - I will plan and or prep my meals and hit my nutritional target ranges for at least 80% of my meals throughout the week.
Just like I do with my children I am going to hold myself to an 80% pass / fail line. If I am lower than 80% on these accountability goals then I did not attain my goals even if I managed to hit every other target I failed at the intended execution of the plan which is also part of the improvement process.
Basically I am going to make a template with these goals and a check list. For each meal I miss I will get an X at the end f the challenge I will count my X's and divide by the total meals, workouts or whatever to see what my percentage is. If not at least an 80% for each Accountability subsection at the end of the time I have failed to meet the requirements and must honor my pledge!!!!
The Pledge - I will meet the requirements I have made for myself by 8/1/2017, and will have others in the AnabolicMinds community verify I have met my Physique and Performance Based Goals. I will also show documentation supporting at least 80% adherence for any and all Self Accountability goals I set for myself. If I am not able to complete all of these goals by the end date of 8/1/2017 I will either donate $100 or volunteer for a minimum of 4 hours at a charity of my choosing. I will provide documentation of the donation, or volunteering by posting my receipt, or something with the charity letterhead on it stating I volunteered for a minimum of 4 hours.
Accountability goals will start being recorded Monday 5/1/2017.
MrKleen73
Legend
PSSSSSST! PUPPY PICS!!!!
Here are a few new pictures of Wraith, he sure is growing. On 5/2/17 he starts his 6th month of life, and he is already about 65lbs in these pictures. His head is finally starting to square off a bit, and starting to fill out a little too.
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Here are a few new pictures of Wraith, he sure is growing. On 5/2/17 he starts his 6th month of life, and he is already about 65lbs in these pictures. His head is finally starting to square off a bit, and starting to fill out a little too.
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booneman77
Legend
Just a few weeks and she's already as big as my gf's 7yr old mutt! Invalid Link Removed
kenpoengineer
Well-known member
The markings on Wraith are absolutely fantastic. He is a giant among dogs!!
MrKleen73
Legend
Yeah he is a big boy, easily 6 inches taller than my female.
Haha! Thanks he is isn't he. I just fell in love with his look and he just keeps getting better looking as he matures!!!
I am a little frustrated with the way I went on the training. I can't exactly ask for my money back but I went with one of the Positive Rewards trainers. He is so smart he can do anything they taught him... SO LONG AS I HAVE TREATS!!!! He won't listen at all without them. I had a feeling it was too good to be true. So this weekend I will be going to get a slip lead and train him the way I know how so he respects my authority. I just don't feel I should HAVE to bribe my dog to get him to sit, or lay down... RIDICULOUS!!!! I will have him squared away in a week I think. I mean he knows the commands I just have to change his motivation for obeying them.
I am in the process of writing up the plan of action for the Charity Transformation Challenge. I plan on doing something that I have not done in probably a year and a half. I am going to write my own diet plan out in detail. I have been doing lifestyle dieting for a long while then worked with a coach for about 6 months last year and followed his nutrition protocols. So this time I am going to write my own and put more energy into compliance. I will post up some of the intended structure in here once completed.
Had a decent little workout last night, kept it all bodyweight stuff. Just mixed in push ups, chins, and squats in rounds for 30 minutes. Had a nice pump and felt really good. Worked up a decent little sweat.