KLEEN - STRONG BODY STRONG MIND!

[MrKleen73]

Catching up here after 10 days off... 7 away... Chris, you make me want to cave to my daughter with getting a dog. She wants a siberian husky.

Whew those are pretty but are high maintenance. If you take it running with you then you will be good to go. They tend to get high strung if they don't get enough exercise. Smart dogs though. Just built for work and running all day.

Today was the first day of my "Program" I did an hour of LISS for lunch today. I am still trying to decide if my workout days will be Mon, Wed, & Friday, or Tues, Thurs, and Saturday. I really don't care to be honest. So long as I hit my 3 weigh training days, and my 2 days of GPP or Cardio type work in a week. I am feeling very tired after walking in the sun at lunch so I think I will plan on getting to bed at a good time tonight and lifting in the morning. That was my plan last night but family stuff had me up until 11:50PM last night so 4:30 was just too early to get up...

Macros for the day so far. 140p, 65f and 30c 15 of which are fiber, that is right on point for me as of right now. Carbs will come when I lift, and I will not lift tonight then I will hit up another 75p, and 50f tonight and call it a successful day!!!! If lifting I have 100p, 50f, and 150c to get down. I may do a couple complexes tonight just to get a little extra burn going on but that will really depend on if I get a little more energy on the way home. Right now I want to fall asleep.

 

[wasme]

That is what she always tells me, 'Dad you should have a dog to run with" lol

- Side note, really enjoy your attention to detail with your logs...

 

[Hyde]

My dad taught me that training a dog and child are basically the same: beat them a handful of times and you'll probably never have to again, and they'll obey you.

When the dog crapped on the floor he would hit them and then bite them on the snout to show he was the alpha, the way wolves do in a pack. It actually worked really well.

 

[wasme]

My dad taught me that training a dog and child are basically the same: beat them a handful of times and you'll probably never have to again, and they'll obey you.

When the dog crapped on the floor he would hit them and then bite them on the snout to show he was the alpha, the way wolves do in a pack. It actually worked really well.

That's it.. im going to go bite all the kids... haha

 

[kenpoengineer]

That's it.. im going to go bite all the kids... haha

There are quite a lot of "children" that need a good bite or three! Lol.

 

[MrKleen73]

That is what she always tells me, 'Dad you should have a dog to run with" lol

- Side note, really enjoy your attention to detail with your logs...

Haha smart girl! Thanks!

My dad taught me that training a dog and child are basically the same: beat them a handful of times and you'll probably never have to again, and they'll obey you.

When the dog crapped on the floor he would hit them and then bite them on the snout to show he was the alpha, the way wolves do in a pack. It actually worked really well.

Yep, that's about right. He is back down to making the occasional accident which is to be expected on occasion for the next couple of months. Typically our fault we forget to keep an eye on him because he is so chill. He just saunters off unnoticed sometimes and if it has been more than an hour or so that is danger zone time for accidents.

He wasn't sitting or laying down without the food so I put the slip lead on him and applied a tiny bit of pressure until he sat down. Now he sits and lays down. He just needed reminded that there are not just rewards for doing well but consequences for not doing well.

That's it.. im going to go bite all the kids... haha

GET EM!!!!!

There are quite a lot of "children" that need a good bite or three! Lol.

DAMN STRAIGHT!!!! A lot of their parents as well!

So as everyone in here knows this is not just a workout log but a life log. I figured I would fill you all in on how things are going at the house with the MIL there. First things first, she has really improved quite a bit. She can even stand up from the couch using the walker all by herself when she is feeling strong. She is up to walking about 10 ft at a time with it before she has to rest. We have to stay with her while she does it incase she collapses right now but she is doing so much better. Before I could barely get her up and down and thatfirst week my back was so sore because she was wrecked from the trip and couldn't help much at all. Now she is getting 4 sessions of therapy a week 2 Physical therapy and 2 occupational therapy. They have us making her do A LOT more than she has in forever. Things we didn't think she could do she is learning how to do them again.

Now mentally and whatnot she is still not doing too great. I love the woman but she is a stubborn pain in the ass! LOL I thought a lot of it was just the mental capacity but no JoAnn and Jeff told me that she was like that before she got ill. She likes to try to manipulate and use guilt trips. However she doesn't realize that she is as obvious as a kindergartner, so as frustrating as it is on one hand, it is also a bit comical.

Okay enough about all of that. Just catching you all up on life.

Last night's workout was truly brutal!!!! My legs are already sore, hell they were hurting already when the workout was done.

Super Set 1 - rest 90 seconds
Deep SSB Squat - 155x3, 245x3, 295x3, 335x3, 335x3, 335x3, 335x3, 335x3, 335x3 - done with 1 second pause in bottom and 1 second flex at top
Squat Jumps - 3, 3, 3, 3, 3, 3, 3, 3 - I have to say that after this superset my legs were just TOAST!!!! They hurt already then and I have DOMS now and that normally takes me about 24 hours.

Super Set 2 - rest 60 seconds
Hand Stand Push Ups - 8, 5, 5, 4, 5 - Hell Yeah!!!! I didn't even know if I could do these any more. I used my bar in the rack for balance but tried not to use it much.
Neutral Grip Ring Pull Ups, 5, 5, 4, 4, 4 - Working back up from injury. Should be able to get 10 on the first set within a month if things go well.

Complex 1 3 rounds - no rest
DB Swings x12
Bent Over Rows x12 each arm
Battle Ropes 50 reps, 2 movements 25 reps each

I was supposed to do 5 minutes sled work but my legs were honestly hurting, and unstable from the squats. I am probably going to go ahead and get in some other type of cardio or GPP today to make up for it. I may go out at lunch to do it or maybe this evening.

 

[kenpoengineer]

Doctors and nurses are "enablers"! Instead of making you do something, they look for the pill or prescription. Glad your MIL is now in your capable hands. Reminder about the Rock Steady Boxing program.

Brutal workout is right! Nice job!

 

[MrKleen73]

Doctors and nurses are "enablers"! Instead of making you do something, they look for the pill or prescription. Glad your MIL is now in your capable hands. Reminder about the Rock Steady Boxing program.

Brutal workout is right! Nice job!

Oh, we are definitely going to look into the Rock Steady Program. Just need her work capacity to improve before we can do that. She already has a down day after days she works harder because her CNS gets shot pretty quickly. So just the reintroduction of several types of movement is whooping her tail right now. I think that the Rock Steady program is something to look at in the coming months as she progresses and gets more stamina. Right now work capacity is pretty darn low from not having to do anything for herself for so long.

Oh and no she never had nurses in California. Even though she qualified for all of that stuff with in home workers he never ever tried to do anything to keep her active. He also did everything for her because it was easier and less time consuming than having her do it. Now she tries to tell me she can not do things I know she can because she got to a point she wants to be pampered and have everything done for her. Our mentality is that she should, and WILL do everything for herself that she is capable of doing. It is odd though that some things she just doesn't think about anymore. Like she had to take her shoe off last night and lifter her foot up and just reached her arm down to grab it without even bending over. Said "No, I can't do it." I told her bend forward and reach for it while pick it up Mom. She started to do that almost got it up but then stopped short and insisted she could not do it. I told her to lift the leg up and grab it with her other hand and pull it to her so she could get the shoe off. She was able to do it but what kind of shocked me is that it had been so long since she had done stuff like that for herself she forgot that she can use her hands to help lift and position her legs. That is such a natural movement to us that it never occurred to me that it would be lost if not used. I am going to have to work on her mobility with some stretching because she is very tight.

 

[kenpoengineer]

Patience of a Saint brother. All good news. The other thing about Rock Steady Boxing is she would be around people that have the disease. It might motivate her even more plus make some friends as well.

 

[MrKleen73]

Patience of a Saint brother. All good news. The other thing about Rock Steady Boxing is she would be around people that have the disease. It might motivate her even more plus make some friends as well.

Thanks, sometimes I feel like I don't have any. Occasionally she will frustrate me and I react a bit. She does tend to challenge that aspect of my life. She likes to be manipulative and sneaky. We definitely need to try and get her a permanent catheter though. She has no control over her bladder and won't go all day then it opens up and she dumps a half gallon of urine at once flooding her diaper clothing and my couch on a few occasions. We have a plastic sheet over her cushion now but then it runs down to the floor. Sucks, we we were hoping not to have to get one put in but the issues seem to be compounding.

Enough of that, let's get to the good stuff. Last night Trinity came out to the garage and worked out with me for a bit.

I did some bloodfloow work for biceps and shoulder as well as worked more toward the pull up challenge. I left Triceps out because tonight Bench is the main lift.

Pull Ups - NG=8, NG=7, PG=6, PG=5, PG=5, SG=4, SG=5 Total = 40 total toward challenge

3 Max Rep Curls sets with Olympic barbell, no count.
5 max rep sets mid/rear delt flies @10lbs no count, just a ton of reps!

Trinity really impressed me yesterday, she benched the Olympic Bar for the first time ever!!! She was very excited about being able to do it and wants to train for a meet. If she does one I will do one with her even if I am not able to put up the same numbers as last year on bench.

Her workout consisted of Ring Rows, Bench Press, and EZ Bar Curls.

Ring Rows 6 sets of no less than 5, she did partials when it got too hard just to get the extra TUT.

Bench Press - 45x4, 45x5, 45x4, 45x3, 45x5, 45x5 - as her form improved she started getting the power and explosiveness of her chest and the bar was really moving. She was getting motivated and wanted to do more but I told her that was more than enough for her first time benching. I tried to keep her around an RPE 7-8 just by watching how the bar was moving. She only went to a 9 once but she didn't slow down until the lockout and I could tell she really wanted the rep so I let her push through it since it wasn't a true grinder.

Strict EZ Bar Curls - 25lbs x 6-8 reps x3 sets - I stopped her each set as soon as I noticed the reps slowing down a little.

She did a great job and I was very proud of her!!!!! We will see how she does once she gets sore from this one. I kept reminder her that she would be sore. She has been before from stuff in Dance, Gymnastics, and Karate so I know she can take it but not sure if she will value the activity as worth it.

 

[kenpoengineer]

Daughter time = great. Daughter lifting with you = priceless!

 

[MrKleen73]

Daughter time = great. Daughter lifting with you = priceless!

I agree 100% and she wants to push hard too which is good. She also impressed me last night she asked me after we lifted again. Dad, since I am trying to lose weight can I have a protein shake instead of a turkey burger? I don't want all the carbs from the bread right now. You told me the first few weeks the weight will come off faster with lower carbs. I was like yeah certainly, or you can just eat the patty with some condiments on it. So she did that. She is really focus right now and dropping some weight and going back to school next year with a completely different body.

Okay now on to the workout for last night.

Super Set 1 - rest 60-90 seconds between rounds
Floor Press 135x3, 185x3, 225x3, 225x3, 225x3, 225x3 - I felt this a little bit in the front of my shoulder during the negative portion. Will keep an eye on the area.
Ring Pull Ups - 8, 4, 1, 1, 1, 1 - Once the big drop from 8-4 I knew my back needed some rest. I have done pull ups every day this week. So I decided to just do one good explosive rep for the last 4 sets.

I did record the first set of pull ups so here they are.
[video=youtube;bJHS9jGzFjY]https://www.youtube.com/watch?v=bJHS9jGzFjY[/video]

Super Set 2 30-60 seconds rest
DB Bulgarian Squats 20 x8/8, 20 x8/8, 20 x8/8, 20 x8/8, 20 x8/8
Ring Pushups into flexed hollow position - 3 sets of 10-15 reps

SuperSet 3 - No Rest
DB Overhead Carry 100ft
Band Triceps Extensions x35
Band Pull Aparts x35

Sled Drags 150ft x3

Physique-wise I am starting to lean up a little over the last 10 days, and the difference in my muscle fullness is quite obvious. Legs, Yoke and chest all seem to have responded by increasing their muscle volume. Every part of my body has at least a little bit of DOMS!

Trinity came back out for a second round and did more bench but I made her stay at 3 reps for 6 set, and she also did cable rows for her back work. I am very proud of her right now and really hopes she enjoys it this time around.

 

[Studhorse]

MrKleen73
That is awsome to have you daughter workout with you. Love the dad can I have a Protein instead of a Turkey burger!

All my childeren use to lift with me at some point.
My oldest daughter (28) is now a crossfitter.
My son has his own company @ 22 and doesn't have the time to hi the gym. He still whips out 1000 pushups every morning and 500 situps. of course @ 22 yrs. old he looks great.

My youngest Daughter (15) has been hitting the gym since she was 13. very dedicated. she works out with her best friend. I design a new workout for them every 8 weeks. they are both Gold class softball players so there workouts are different than what I do. Compound lifts / Plyo's / Sprints and softball specific exercises. All progressive load or reps. Hell she is 5'1" 125 and told me she got 135 for 8 reps. and last time I spotted her she benched 95 for 8 reps.

my wife goes to the gym with me every time but She has here own workout. we don't lift well together. lol Plus she likes cardio and I hate it.

 

[Studhorse]

Nice job on the ring pull ups brother!

 

[MrKleen73]

MrKleen73
That is awsome to have you daughter workout with you. Love the dad can I have a Protein instead of a Turkey burger!

All my childeren use to lift with me at some point.
My oldest daughter (28) is now a crossfitter.
My son has his own company @ 22 and doesn't have the time to hi the gym. He still whips out 1000 pushups every morning and 500 situps. of course @ 22 yrs. old he looks great.

My youngest Daughter (15) has been hitting the gym since she was 13. very dedicated. she works out with her best friend. I design a new workout for them every 8 weeks. they are both Gold class softball players so there workouts are different than what I do. Compound lifts / Plyo's / Sprints and softball specific exercises. All progressive load or reps. Hell she is 5'1" 125 and told me she got 135 for 8 reps. and last time I spotted her she benched 95 for 8 reps.

my wife goes to the gym with me every time but She has here own workout. we don't lift well together. lol Plus she likes cardio and I hate it.

That is awesome, I tried to get my sons into it but one has no interest at all in anything physical. The other didn't live with me so we never really got a chance to get anything going.

Awesome that your whole family is into the fitness thing though. I will tell you what if she sticks with it I think you will see some PL trophies in Trinity's future.

Nice job on the ring pull ups brother!

Thanks!!!!! Just happy to be able to do some pull ups without my brachialis sounding off!

 

[Rocket3015]

I have 2 daughters and love them both so much !!!

 

[hairygrandpa]

Must be a picture to behold, a monster with his little daughter hitting iron! Awesome!
My daughter is the "princess type". All about make up, painting, dancing and fashion. I have the luck to have a son following my advise, sadly, we only go Saturdays together to the gym since he is studying.

 

[MrKleen73]

I have 2 daughters and love them both so much !!!

Yeah, there is just a different relationship with the boys. I don't love them any less but the bond is different.

Must be a picture to behold, a monster with his little daughter hitting iron! Awesome!
My daughter is the "princess type". All about make up, painting, dancing and fashion. I have the luck to have a son following my advise, sadly, we only go Saturdays together to the gym since he is studying.

Yeah it makes me pretty happy!!!! She seems to have matured enough now to get something out of it. Before she wanted to come out and play with my equipment and call it working out with me. Now she understands I expect hard work but I reward it with lots of praise! Seeing her do some of the things we are doing just excites me and makes me so proud to be sharing it with her.

Right now she is working toward keeping carbs very low to drop some weight. This is the first time in a while she has been willing and motivated to change her diet and behavior. She made the dance team for next year and said she wants to go back to school much leaner. She told me she wants to look good in the dance outfit. I told her I thought that was a reasonable and healthy decision and we would work together to get her weight back down. Unfortunately for her she has my easy to gain metabolism, but she also has my MUSCLE!!!! So she will burn through this fat no problem with some discipline.

Anyway as you can tell I adore my daughter so I can go on and on about her. I will swap it up to what else has been done. Since last Friday I have done blood flow/pump work for my arms and shoulders twice. I won't go into specifics, you all get it. Tons of reps and massive pump...

Saturday the main lift was Dead Squats x6 sets of 5 last 4 sets were @ 385. I won't go into the rest of the workout too deeply as I really don't remember it all and don't have it in front of me. I did do 32 pull ups toward my 1000 total in 6 weeks.

Sunday - Rest except for some Pump work, and 37 pull ups

Monday - Was ill with stomach issue, no workout.

Tuesday - Main Lift Squats
10 Minutes Warm Up
1a) SSB Squats - 155x3, 245x3, 295x3, 335x3, 335x3, 335x3, 335x3, 335x3 - I got to 335 one set earlier and the final set was just a tiny bit easier than last weeks so I will call that a solid improvement.
1b) Squat Rebound Jumps - 3, 3, 3, 3, 3, 3, 3, 3, 3 - rebound as in soft landing directly into next squat jump with no resetting.

2a) Hand Stand Push Ups - 8, 10, 8, 6 - numbers going up here hitting 10 on that 2nd set was MONEY!!!
2b) Ring Pull Ups - 5, 5, 5, 5 - was not feeling strong on these so I did not push it to far to keep elbow safe.

We were doing these I go, you go with as little rest as possible. However we only had an hour and really focused on the squats and making sure she was getting hers right as well. So we ran out of time. However she has decided that she is done with Karate for now. I really don't want her to quit but paying for something she is just kind of done with right now is only leading to a lot of excuses why she should miss class regularly. Rather than do that I told her if she is wanting to focus on fitness and dance right now then she will have to work out with me. Cutting her activity level is not really an option with our genetics. She was excited and said yes, she wants to focus on lifting and do a power lifting meet with me. So now I have some work to do to get myself back in order for that.

Anyway here is what I have her doing, our workouts are VERY similar she is just doing alternative movements for some things she is not quite ready to do yet.

Trinity's workout - 10 minutes warm up
1A) Goblet Squats 15x5, 15x5, 15x5, 15x5, 15x5, 25x4, 15x5, 15x5 - her form was pretty good here, her chest fell forward some on the 25lb set and I told her to stop there and go back to 15 to solidify the form. She did excellent!!!! I want to get her to multiple sets of 5 with goblet squats before I put her under the barbell for squats. That way I know her thoracic spine is strong enough to support the load without folding up or rolling.
1B) Squat Jumps 3, 3, 3, 3, 3, 3, 3, 3

2A) Hand Stand Holds - 22 seconds, 25 seconds, 42 seconds, 30 seconds - On the third set she told me to just start the watch and not tell her how long it had been. She wanted to see how far she could get if not focusing on time. She really impressed me there.
2B) Recline Ring Rows - 3, 3, 3, 3

Right now it is a lot of fun working out with her and I don't mind that I didn't get everything on the schedule done. More important to me is that I am sharing this experience with my daughter and she is enjoying it. Trust me this workout WAS PLENTY all by itself. The pace of the squats alone had me wanting to hurl. Plus this programming is not for beginners which I might as well be at this point with how deconditioned I am. So adding in more will be gradual. We both need to increase our work capacity and once we get a rhythm the workouts will go faster.

 

[Studhorse]

Like my wife says my Girls & Granddaughters have me wrapped and she is correct and I don't care.
Not that I don't love my son (he has turned out to be a hell of a man) but they are different!

 

[MrKleen73]

Like my wife says my Girls & Granddaughters have me wrapped and she is correct and I don't care.
Not that I don't love my son (he has turned out to be a hell of a man) but they are different!

I absolutely agree!!!

 

[Hyde]

Glad the mother in law is growing more able, and that your daughter is getting excited about getting into shape and training with dad!!! Very cool stuff indeed

 

[MrKleen73]

Glad the mother in law is growing more able, and that your daughter is getting excited about getting into shape and training with dad!!! Very cool stuff indeed

Yes indeed! Things are challenging right now but good things are coming out of it!

I am calling last night a WIN. I got home and the last thing I wanted to do was any training at all. It was supposed to be a rest or energy systems day with a little blood flow work.

I almost talked myself out of going out to the garage and getting started but I forced the issue. I am very happy I did. Not that I had a great workout, this isn't that kind of story. In fact I would say I got a sufficient workout in but nothing more.

10 minute warm up

40 Mixed Grip Ring pull ups

Complex x 3 rounds no rest
KB Swings (Hard Style) 65lbs x15
One Arm Rows w/ Slastix Resistance Bands 75-100lbs resistance x15/15
Slastix Battle Rope / Resistance Band - Slams x25, torso twistsx25

5 minute nonstop sled work alternating push/pull

I was running out of time because my show was coming on so I took some light weights into the house and did all of my blood flow work while watching EMPIRE!

I hit 5 max reps sets each of curls, side raises and rear delt raises. I hit about 150-200 reps for each of those as quickly as possible while keeping excellent form. My upper body was pumped to the gills!!!!!

Anyway this is not the biggest nor baddest workout but it is exactly what needed to be done. I almost talked myself out of it due to limited time frame and being tired. Hell, let's be honest by looking for excuses not to do it. So I am as proud of this workout as I am when I hit a PR, because it took a lot to even get it started.

 

[jimbuick]

I've been watching Empire too. Although, I watch it on Hulu.

 

[wasme]

I hit 5 max reps sets each of curls, side raises and rear delt raises. I hit about 150-200 reps for each of those as quickly as possible while keeping excellent form. My upper body was pumped to the gills!!!!!
.

I can imagine... that is a sh*tload

 

[MrKleen73]

I've been watching Empire too. Although, I watch it on Hulu.

Yeah it is great! I watch it on hulu sometimes but after last weeks I couldn't wait to see what was going to happen. That and Scorpion are about the only two shows I watch on regular cable?

I can imagine... that is a sh*tload

Yes indeed it was! Now they were only with 8lb DB's but at 50 down to 20ish reps a set it doesn't take anymore weight than that. Especially when using "intention".


Yesterday food was pretty on point, I missed a meal and made up for it by spreading it out over the next two meals. So I have to give myself a 90% for the day on that since macros were hit but all meals were not eaten as planned. Still doing well keeping up with that so that is good. Unfortunately last night was a a MIL focused night. In other words too many things going on between mom, dinner and some errands I had to run. By the time I even had an opportunity to think about getting in the gym it was too late for Trinity to work out with me. She really wants to do the workout so we decided to wait for tonight when we had time and didn't have to try and rush or cut things short due to time.

 

[MrKleen73]

This weekend went well, hit the workouts as planned, but am becoming quite aware of how long these workouts are taking while I am teaching my daughter proper form. We can't really do the I go, you go method with the supersets because I need to be watching her form at all times right now. With this in mind I am going to change some of the workouts up in a way that does not employ supersets during skilled movements. We can do complexes and carries for that type of work.

So I will change up the programming a little bit so that it is more beginner friendly. I will keep one of the big 3 as the main lift for each workout but massage the other things in a way that will be fun but effective!!!

Now for a little fun, I took the Mother In Law for a full on Ferris Bueller's Day off kind of Joy Ride in the Z yesterday. She said she wished she could go for a drive in the Roadster the first time she saw it. I promised her then that when she was able to get in and out of it with a little assistance I would take her for a ride. So as part of her Mother's Day experience I took her out for a full on JOYRIDE!!! She said she enjoyed speed and would not scare easily so we went out and played for about 20-30 minutes.

We were getting ready to pull out of my neighborhood onto the feeder and I asked her again, "Mom are you sure you like to go fast? I don't want to scare you!" She reassured me she did and so I told her to hold on to the "Oh $hit handle" so she did, and I gunned it coming out of the neighborhood and intentionally got us fishtailing for about 50 yards before the tires caught traction and we were flying down the feeder. After that I took her to an interchange that had a lot of looping exits and entrances where you could really get up some speed and feel the G's working hard on you as you accelerated through the turn. She was loving it. We went through some of the nice and tight turns at about 50mph the first time then gradually increased the speed with each pass until we made the last pass at an aggressive 80mph! I look over to check on her and she is just beaming!!!!!

Finally as we are on the way back there is a section of road where everything is visible around for a good mile and that there is never much traffic on during the weekends. So we were on the way home and I asked her if she wanted me to "Open her up a little..." She just smile real big and said "YES!" So once I cleared the few cars near us I floored it up to 130mph before needing to hit the brakes as I started coming up on an overpass where the police are sometimes known to wait to ticket people on the other side.

Some may see this as irresponsible, but I kept double checking in on her to make sure she was having fun and there was just a big $hit eating grin on her face!!!! in my opinion this was probably the most alive she has felt in years and years. I mean think about it. What if all the sudden you no longer had adrenaline in your life. The lack of excitement, or your pulse raising and everything feeling alive. I can't imagine not having that anymore and feel pretty damn awesome about finding a way to inject a bit back into her life!!!!

 

[booneman77]

This weekend went well, hit the workouts as planned, but am becoming quite aware of how long these workouts are taking while I am teaching my daughter proper form. We can't really do the I go, you go method with the supersets because I need to be watching her form at all times right now. With this in mind I am going to change some of the workouts up in a way that does not employ supersets during skilled movements. We can do complexes and carries for that type of work.

So I will change up the programming a little bit so that it is more beginner friendly. I will keep one of the big 3 as the main lift for each workout but massage the other things in a way that will be fun but effective!!!

Now for a little fun, I took the Mother In Law for a full on Ferris Bueller's Day off kind of Joy Ride in the Z yesterday. She said she wished she could go for a drive in the Roadster the first time she saw it. I promised her then that when she was able to get in and out of it with a little assistance I would take her for a ride. So as part of her Mother's Day experience I took her out for a full on JOYRIDE!!! She said she enjoyed speed and would not scare easily so we went out and played for about 20-30 minutes.

We were getting ready to pull out of my neighborhood onto the feeder and I asked her again, "Mom are you sure you like to go fast? I don't want to scare you!" She reassured me she did and so I told her to hold on to the "Oh $hit handle" so she did, and I gunned it coming out of the neighborhood and intentionally got us fishtailing for about 50 yards before the tires caught traction and we were flying down the feeder. After that I took her to an interchange that had a lot of looping exits and entrances where you could really get up some speed and feel the G's working hard on you as you accelerated through the turn. She was loving it. We went through some of the nice and tight turns at about 50mph the first time then gradually increased the speed with each pass until we made the last pass at an aggressive 80mph! I look over to check on her and she is just beaming!!!!!

Finally as we are on the way back there is a section of road where everything is visible around for a good mile and that there is never much traffic on during the weekends. So we were on the way home and I asked her if she wanted me to "Open her up a little..." She just smile real big and said "YES!" So once I cleared the few cars near us I floored it up to 130mph before needing to hit the brakes as I started coming up on an overpass where the police are sometimes known to wait to ticket people on the other side.

Some may see this as irresponsible, but I kept double checking in on her to make sure she was having fun and there was just a big $hit eating grin on her face!!!! in my opinion this was probably the most alive she has felt in years and years. I mean think about it. What if all the sudden you no longer had adrenaline in your life. The lack of excitement, or your pulse raising and everything feeling alive. I can't imagine not having that anymore and feel pretty damn awesome about finding a way to inject a bit back into her life!!!!

How many opportunities does someone in her condition have to have THAT much excitement (of any kind)? Irresponsible doesn't even matter when you're already struggling with simple day-to-day so bring it!

 

[MrKleen73]

How many opportunities does someone in her condition have to have THAT much excitement (of any kind)? Irresponsible doesn't even matter when you're already struggling with simple day-to-day so bring it!

Exactly, to me that brought a quality of life to her that I know she has missed for a while. Too bad I don't know where a massive abandoned parking lot was or I would really take her for some fun!!!!!

 

[Studhorse]

This weekend went well, hit the workouts as planned, but am becoming quite aware of how long these workouts are taking while I am teaching my daughter proper form. We can't really do the I go, you go method with the supersets because I need to be watching her form at all times right now. With this in mind I am going to change some of the workouts up in a way that does not employ supersets during skilled movements. We can do complexes and carries for that type of work.

So I will change up the programming a little bit so that it is more beginner friendly. I will keep one of the big 3 as the main lift for each workout but massage the other things in a way that will be fun but effective!!!

Now for a little fun, I took the Mother In Law for a full on Ferris Bueller's Day off kind of Joy Ride in the Z yesterday. She said she wished she could go for a drive in the Roadster the first time she saw it. I promised her then that when she was able to get in and out of it with a little assistance I would take her for a ride. So as part of her Mother's Day experience I took her out for a full on JOYRIDE!!! She said she enjoyed speed and would not scare easily so we went out and played for about 20-30 minutes.

We were getting ready to pull out of my neighborhood onto the feeder and I asked her again, "Mom are you sure you like to go fast? I don't want to scare you!" She reassured me she did and so I told her to hold on to the "Oh $hit handle" so she did, and I gunned it coming out of the neighborhood and intentionally got us fishtailing for about 50 yards before the tires caught traction and we were flying down the feeder. After that I took her to an interchange that had a lot of looping exits and entrances where you could really get up some speed and feel the G's working hard on you as you accelerated through the turn. She was loving it. We went through some of the nice and tight turns at about 50mph the first time then gradually increased the speed with each pass until we made the last pass at an aggressive 80mph! I look over to check on her and she is just beaming!!!!!

Finally as we are on the way back there is a section of road where everything is visible around for a good mile and that there is never much traffic on during the weekends. So we were on the way home and I asked her if she wanted me to "Open her up a little..." She just smile real big and said "YES!" So once I cleared the few cars near us I floored it up to 130mph before needing to hit the brakes as I started coming up on an overpass where the police are sometimes known to wait to ticket people on the other side.

Some may see this as irresponsible, but I kept double checking in on her to make sure she was having fun and there was just a big $hit eating grin on her face!!!! in my opinion this was probably the most alive she has felt in years and years. I mean think about it. What if all the sudden you no longer had adrenaline in your life. The lack of excitement, or your pulse raising and everything feeling alive. I can't imagine not having that anymore and feel pretty damn awesome about finding a way to inject a bit back into her life!!!!

That is awesome brother! what a kick a ss son in law!
I know who I'm calling when I'm in the old peoples home for a ride!!!

 

[wasme]

Awesome story Chris!

 

[kenpoengineer]

Life memories are the only things you take with you when you pass over. You certainly put a smile on her face and gave her a memory!

 

[Wimsicle]

Awesome story, brought a smile to my face reading it this AM

 

[MrKleen73]

That is awesome brother! what a kick a ss son in law!
I know who I'm calling when I'm in the old peoples home for a ride!!!

You know it!

Awesome story Chris!

Thanks Simon!

Life memories are the only things you take with you when you pass over. You certainly put a smile on her face and gave her a memory!

Yeah, that is exactly how I feel! Life is about experiences and I wanted to show her that she wasn't done quite yet.

Awesome story, brought a smile to my face reading it this AM

Thanks Brother!

Okay so last night was an award night for Trinity's school. She won two awards for Regional Choir, and Community Award. It ended up being a lot longer than we anticipated so we were not able to get a lift in. As it was no one even ate dinner until after 10:00PM. So tonight will be the first lift of the week. I am pretty excited to get out there and am going to be changing things up a bit. Since yesterday was busy today gives me a little time to write up some nice changes. I have a nice challenge to write something that will benefit both me and my daughter, but allows me time to work with her on her form. I want her to learn perfectly so she has all the advantages!!!

 

[wasme]

Hey, congrats to Trinity! That is great

 

[MrKleen73]

Hey, congrats to Trinity! That is great

Thanks SImon!

Okay last night ended up being another fiasco with things to do for Mom and I was not able to lift. However I used that as motivation to get my ass up out of bed this morning to get my lift on. I decided to do the Lion's Share of the work this morning and then go back tonight for a quick 30 minute workout with a Full Body Explosive Movement leading into some Strength Endurance work and mobility.

Pause Bench 5x5 @ 185, 225, 225, 225, 225, I was really dragging due to not being adjusted to the early morning and just didn't have more strength just yet.

Broad Jumps 2, 2, 2, 2, 2

Sumo Dead Lifts WU=135x12, WS=225x12, 225x12, 225x12, 225x12 - I was feeling a little twinge in the lower back and decided not to push the weight on this until I adjusted to it a bit more. Trust me 225 @ 12 reps was enough to wind me.

Cardio - 15 minutes on the Airdyne

I kept the rest periods pretty short just trying to get through the workout pretty quickly and would have tried to finish if my lower back wasn't telling me not too. So I decided to ride the bike for the last 15 minutes to get some nice blood flow into the lower back and burn off a few extra calories.


Later tonight will be the rest all though I decided to upgrade from the 3 rounds of medicine ball and battle rope complex to the complex listed below. It is going to be MUCH more challenging!!!!

High Pulls 4 sets of 2 @ 135 going for speed only

Strength Endurance Complex 15 minutes AMRAP
Push Ups or Dips x8
Sprint 30-50 yards
Hollow Rocks 24

Blood Flow Work- Pump is the main goal. Go from Full ROM to Partials and pulses just to keep going.
Side Raise 100 nonstop reps
Rear Delt Raise 100 nonstop reps
DB Curls 50 Supinating Curls straight into 50 DB Hammer Curls.

 

[Sparkss]

Sumo Dead Lifts WU=135x12, WS=225x12, 225x12, 225x12, 225x12 - I was feeling a little twinge in the lower back and decided not to push the weight on this until I adjusted to it a bit more. Trust me 225 @ 12 reps was enough to wind me.

Thanks for posting this! I was feeling frustrated at not being able to hit four sets of 155 x 15 reps on deadlifts yesterday (at least not without feeling so wiped out like I was going to throw up). I ended up only hitting 12 reps each (and 155 is all the weight I have here in my home gym at this time, but I plan to change that soon). I am saying Thank you because if someone as zeroed in and jacked as you are gets winded with high reps on the deadlifts then maybe I am not such a lost cause as I was feeling .

 

[MrKleen73]

Thanks for posting this! I was feeling frustrated at not being able to hit four sets of 155 x 15 reps on deadlifts yesterday (at least not without feeling so wiped out like I was going to throw up). I ended up only hitting 12 reps each (and 155 is all the weight I have here in my home gym at this time, but I plan to change that soon). I am saying Thank you because if someone as zeroed in and jacked as you are gets winded with high reps on the deadlifts then maybe I am not such a lost cause as I was feeling .

You are welcome and yeah high rep deads are just brutal. You fold yourself up nice and tight and if you stay tight like you should through all of your reps then you might as well be trying to breath deeply with a corset on.

 

[Studhorse]

Thanks SImon!

Okay last night ended up being another fiasco with things to do for Mom and I was not able to lift. However I used that as motivation to get my ass up out of bed this morning to get my lift on. I decided to do the Lion's Share of the work this morning and then go back tonight for a quick 30 minute workout with a Full Body Explosive Movement leading into some Strength Endurance work and mobility.

Pause Bench 5x5 @ 185, 225, 225, 225, 225, I was really dragging due to not being adjusted to the early morning and just didn't have more strength just yet.

Broad Jumps 2, 2, 2, 2, 2

Sumo Dead Lifts WU=135x12, WS=225x12, 225x12, 225x12, 225x12 - I was feeling a little twinge in the lower back and decided not to push the weight on this until I adjusted to it a bit more. Trust me 225 @ 12 reps was enough to wind me.

Cardio - 15 minutes on the Airdyne

I kept the rest periods pretty short just trying to get through the workout pretty quickly and would have tried to finish if my lower back wasn't telling me not too. So I decided to ride the bike for the last 15 minutes to get some nice blood flow into the lower back and burn off a few extra calories.


Later tonight will be the rest all though I decided to upgrade from the 3 rounds of medicine ball and battle rope complex to the complex listed below. It is going to be MUCH more challenging!!!!

High Pulls 4 sets of 2 @ 135 going for speed only

Strength Endurance Complex 15 minutes AMRAP
Push Ups or Dips x8
Sprint 30-50 yards
Hollow Rocks 24

Blood Flow Work- Pump is the main goal. Go from Full ROM to Partials and pulses just to keep going.
Side Raise 100 nonstop reps
Rear Delt Raise 100 nonstop reps
DB Curls 50 Supinating Curls straight into 50 DB Hammer Curls.

Nice split brother!

 

[kenpoengineer]

Chris, did you ever purchase the kit to expand your Ironmaster DB set?

 

[MrKleen73]

Nice split brother!

Thanks, I have laid one out that will be extremely challenging while still allowing me to work with my daughter. I know I will have to miss out on some of the stuff on occasion as the main focus is making her training experience on that she likes and wants to continue to do.

Chris, did you ever purchase the kit to expand your Ironmaster DB set?

Yes Sir, they actually just arrived. I am excited to use them. Now all I need to do is program them into the workout. I plan to use them when doing incline bench and rowing for sure.

The energy portion of the workout whooped my ass last night! Tonight is just going to be more work to burn some energy. I will do some carries and some bloodflow work for arms and shoulders. Then try to run a mile nonstop. I know that I am not capable of it at this point so the goal will just be to finish the mile as quickly as possible and then just keep working to improve on my times.

 

[Hyde]

That MIL joyride story was priceless...

Also, it's a fact that for unknown reasons you are stronger later in the day after waking than first thing in the morning or near bedtime. Perhaps because the nervous system has time to "warm up", so to speak.

 

[Hyde]

Good thing most powerlifting meets and strength contests start earlier in the morning

 

[booneman77]

Good thing most powerlifting meets and strength contests start earlier in the morning

Simple solution: Stop sleeping haha (but seriously, if you were really going for records, I would start changing my sleep schedule months ahead of time to get my body into a different rhythm)

 

[MrKleen73]

That MIL joyride story was priceless...

Also, it's a fact that for unknown reasons you are stronger later in the day after waking than first thing in the morning or near bedtime. Perhaps because the nervous system has time to "warm up", so to speak.

Oh absolutely, if I could I would workout from about 3:00-5:00PM then crush a shake and then dinner an hour or so later. Man that would be AWESOME!!!!

Good thing most powerlifting meets and strength contests start earlier in the morning

No doubt, but typically once I have some food in me, and of course some pre-workout I am pretty good to go. Add a little nose torque to that and IT IS ON!!!
I can't really complain though because any time after 9:00AM and 1 meal I am pretty solid!

Simple solution: Stop sleeping haha (but seriously, if you were really going for records, I would start changing my sleep schedule months ahead of time to get my body into a different rhythm)

Typically the meets are on Saturdays, so just getting up for an early workout every Saturday during prep often goes a long way toward conditioning you for that.

I am shrinking right now due to the low carbs. Muscle is flat, and belly is getting closer to it as well. My upper stomach is not protruding at the top now which is great! Less of a Turtle shell look and more flat looking. Kind of a positive / negative kind of thing there. However I am not worried about it right now.

Now is just training and boosting both fat burning efficiency and insulin sensitivity. I plan to keep carbs pretty non existent until next Thursday where I will load a bit. My daughter begged me to chaperone her Choirs field trip to Splashtown, it is a water park around here. So I don't exactly want to go all flat and skin loosening due to the new weight loss. Hence the reason I will carb reload the night before to fill back out a bit. Yeah it is a vanity move, but hey if I am going to be shirtless around a bunch of judgmental teenagers I want to look as impressive as possible for me right now. Not just for me but for Trinity. She likes hearing the "Man your Dad is big" or "Your Dad is BUILT!" So I might as well try to perpetuate that for her.

My mile effort last night was far from impressive. I won't even get into it other than to say I had to walk way more of it than I wanted too.

 

[Hyde]

I went to a BBQ last weekend and wore a tank it was so hot, and apparently my gf was told at work on Monday that "I have impressive delts". I'll take the compliment

 

[MrKleen73]

I went to a BBQ last weekend and wore a tank it was so hot, and apparently my gf was told at work on Monday that "I have impressive delts". I'll take the compliment

Hell Yeah! I will take those type of compliments all day long.

 

[hairygrandpa]

I went to a BBQ last weekend and wore a tank it was so hot, and apparently my gf was told at work on Monday that "I have impressive delts". I'll take the compliment

Hell Yeah! I will take those type of compliments all day long.

Could be a business idea. We all know how important compliments are to bodybuilders. Our compliment service visit customers to compliment them.

Like:
"Ding-Dong" (door bell)
him: "And you are...?"
Me: "You have awesome pecs, dude!"
him: "Please come in and tell me more about it."

 

[wasme]

Hell Yeah! I will take those type of compliments all day long.

I gotta a good one the other day ... doing my LISS in the park. Lady stopped me to ask if i was a Toronto Firefighter... lol

 

[MrKleen73]

Ready to get some training in tonight. Had Trinity's Choir concert last night. She had a solo part in one of the songs and did great! Was happy to see it and was definitely worth putting training off for the evening.

Going home tonight to get a squat based workout in. Should be a fun one... Been reading up a little on Neuro type training and planning on incorporating some of the info into my programming. A lot of what the articles said makes a lot of sense. I can totally see myself in the typing and there is definitely merit to it.

Invalid Link Removed

That is the first article, the second is about Neuro type 1 which I definitely fall into and makes a lot of sense after reading the types of training that naturally stimulate and motivate me.

 

[Studhorse]

So tell me who did your daughter get her voice from?