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KLEEN - STRONG BODY STRONG MIND!

Got a nice compliment from one of the big guys at the gym. I had seen him about a month ago and told him I was no longer chasing size and was trying to recomp right now. He comes up and says, "Hey I thought you were trying to recomp, you look bigger than the last time I saw you. Which is a good thing because I was about 220 when he saw me last and am about 3-4 lbs lighter. He says you look like you are on a cycle man you are big as hell and leaner than before. So to that I say SCORE! That sounds like exactly what I want to happen is happening. Leaning out and not losing size. Things are going well, not quickly as I am admittedly not very focused on diet as I would like to be. I am making small steps to improve there though, and with me they gradually snowball into a lot of progress.

Having a hard time holding my abs in today. Lower back is toasty from the dead lifts!

So guys, we are about to start the 2nd month of the year, who wants to start getting ready for Spring now? I am thinking of making a Transformation type challenge thread like I often do to help motivate myself and others. Anyone interested in getting in on it? I am thinking February 1 - May 1, we state our goals and get things going.
 
I know I'm late - but 405 X 10 = success my friend. That is truly a milestone. I think for most people, hitting 405 X 1 is a mile stone, doing it 10 X is obviously another step on the path! I know that elite people can do much more than that, but I always see that 400 mark as the point at which you are no longer "just some guy at the gym". Nice job.

Transformation you say? Hmmm...Ok...yeah...I probably should...
 
Transformation? Does this mean increase in mass too? I’m the same freaking weight I was 2 years ago, although I’m leaner, but still.
 
HIT4ME said:
I know I'm late - but 405 X 10 = success my friend. That is truly a milestone. I think for most people, hitting 405 X 1 is a mile stone, doing it 10 X is obviously another step on the path! I know that elite people can do much more than that, but I always see that 400 mark as the point at which you are no longer "just some guy at the gym". Nice job.

Transformation you say? Hmmm...Ok...yeah...I probably should...
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Thanks, it was definitely a PR for reps at 405! Cool if so I plan on starting up a thread and getting going on Feb 1st...

kenpoengineer said:
Transformation? Does this mean increase in mass too? I’m the same freaking weight I was 2 years ago, although I’m leaner, but still.
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Absolutely! Any goal you have, we can either make it a challenge thread where we have to succeed or do something. Something embarrassing or something charitable.

If we get enough people involved we could do something like a contest, Weight Gain, or Recomp/Fatloss.

I will definitely be going for recomp / fat loss myself.

Would you guys rather a challenge or friendly competition? I am a bit more competitive so if a competition I think I will perform better and get better results. However we could find ways to make different goals still competitive.
 
MrKleen73 said:
Got a nice compliment from one of the big guys at the gym. I had seen him about a month ago and told him I was no longer chasing size and was trying to recomp right now. He comes up and says, "Hey I thought you were trying to recomp, you look bigger than the last time I saw you. Which is a good thing because I was about 220 when he saw me last and am about 3-4 lbs lighter. He says you look like you are on a cycle man you are big as hell and leaner than before. So to that I say SCORE! That sounds like exactly what I want to happen is happening. Leaning out and not losing size. Things are going well, not quickly as I am admittedly not very focused on diet as I would like to be. I am making small steps to improve there though, and with me they gradually snowball into a lot of progress.

Having a hard time holding my abs in today. Lower back is toasty from the dead lifts!

So guys, we are about to start the 2nd month of the year, who wants to start getting ready for Spring now? I am thinking of making a Transformation type challenge thread like I often do to help motivate myself and others. Anyone interested in getting in on it? I am thinking February 1 - May 1, we state our goals and get things going.
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Oh the good ole transformation competition. What a blast that was.
 
LiveToLift said:
Oh the good ole transformation competition. What a blast that was.
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You know it. A tried and true way to get that extra motivation to get things done.
 
MrKleen73 said:
You know it. A tried and true way to get that extra motivation to get things done.
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Believe me I'm not sure I could swing it this go around but that was the best push I ever had in my life.
 
LiveToLift said:
Believe me I'm not sure I could swing it this go around but that was the best push I ever had in my life.
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As much as I love these things I won't go full bore at it unless there is some pretty good competition going on. Kind of the same way I was with the last one. I kept things consistent, did my lyfestyle dieting and kept up with my daily walking and things change pretty quickly. Doesn't have to be the 100% all in thing to step it up. If I go from my current 70% effort to an 85% effort that is going to make a HUGE difference in progress.

When I say 70% that means both training, and nutrition. I am at about 80 on training now but diet has pretty much been reactive, and the main focus is low carb everywhere but around training. Doing that and being in a deficit it all I am really doing but not trying to optimize much of anything at this point.
 
chedapalooza said:
I do remember that. I wasn’t disciplined enough then to attempt. I could be interested now though. Could maybe offer up a Shielded Stack to the Winner
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Now we are talking!!! I know I definitely need the external motivation right now, and a prize sounds even better.
 
That looked like my kind of workout! Nice work Kleen, for sure. Don’t forget we still have to frontsquat 405
 
MrKleen73 said:
As much as I love these things I won't go full bore at it unless there is some pretty good competition going on. Kind of the same way I was with the last one. I kept things consistent, did my lyfestyle dieting and kept up with my daily walking and things change pretty quickly. Doesn't have to be the 100% all in thing to step it up. If I go from my current 70% effort to an 85% effort that is going to make a HUGE difference in progress.

When I say 70% that means both training, and nutrition. I am at about 80 on training now but diet has pretty much been reactive, and the main focus is low carb everywhere but around training. Doing that and being in a deficit it all I am really doing but not trying to optimize much of anything at this point.
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I fully hear you there brother. When we had ours I wouldn't doubt we were all pushing ourselves to 100. What a fun time to be on this site and alive. I feel so much older now. Would be super cool to find those photos of all of us but I'm afraid I've lost most all progress pics I had back then. We killed it. I can't say I've pushed truly over 90 percent in years and I just can't figure out what's missing from that young buck I was.
 
MrKleen73 said:
Got a nice compliment from one of the big guys at the gym. I had seen him about a month ago and told him I was no longer chasing size and was trying to recomp right now. He comes up and says, "Hey I thought you were trying to recomp, you look bigger than the last time I saw you. Which is a good thing because I was about 220 when he saw me last and am about 3-4 lbs lighter. He says you look like you are on a cycle man you are big as hell and leaner than before. So to that I say SCORE! That sounds like exactly what I want to happen is happening. Leaning out and not losing size. Things are going well, not quickly as I am admittedly not very focused on diet as I would like to be. I am making small steps to improve there though, and with me they gradually snowball into a lot of progress.

Having a hard time holding my abs in today. Lower back is toasty from the dead lifts!

So guys, we are about to start the 2nd month of the year, who wants to start getting ready for Spring now? I am thinking of making a Transformation type challenge thread like I often do to help motivate myself and others. Anyone interested in getting in on it? I am thinking February 1 - May 1, we state our goals and get things going.
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I'm down
 
Excellent work Chris!! Even better that people are noticing too!!
 
Hyde said:
That looked like my kind of workout! Nice work Kleen, for sure. Don’t forget we still have to frontsquat 405
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Oh man, it was a good one. I really enjoyed it! No doubt, good reminder. Going to have to program that in more to get it back up and running. I think I got up to 355x3 before.

Not sure my elbow will allow it right now but I am going to see. You should get in on this transformation deal Hyde, I know you are trying to lean up.

LiveToLift said:
I fully hear you there brother. When we had ours I wouldn't doubt we were all pushing ourselves to 100. What a fun time to be on this site and alive. I feel so much older now. Would be super cool to find those photos of all of us but I'm afraid I've lost most all progress pics I had back then. We killed it. I can't say I've pushed truly over 90 percent in years and I just can't figure out what's missing from that young buck I was.
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Hunger... we had a hunger for more at the time. We are more comfortable now. Might not be the best thing for our fitness goals, but in general I am happy and comfortable in life. It is hard to shake off that comfort and force myself to do better unless there is some external motivation or competition.

hairygrandpa said:
In for the challenge! I could need that competitive push!
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Hellz yeah!!!!
SilentSavage0523 said:
I'm down
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Excellent! I was going to tell you to get over here and get in on this.

So tomorrow I turn 45, and plan on starting this Transformation thread. For those who said they would join in I think I want to make it a competition. One of the main things that will help with the judging is being clear on our goals. We can also do this for those trying to build more muscle it doesn't have to be only about body composition. I know there are only a few in here but we will probably end up with a few others that want to join in once the thread is posted up.

We will all keep our own logs, but will also update things and post regular progress pics in the main transformation log as well as have some fun prodding each other along with smack talk and silliness to keep things fun. We had a lot of fun doing this a while back and everyone ends up a winner because everyone tends to make better progress than usual.

I intend to put my first progress pics in the log tomorrow just to show where I was on my 45th birthday, but the competition will go from February 3rd - May 5th to allow others to get in a full 12 weeks.

Rules - NO SANDBAGGING!!!! One of the most annoying things to see is when people join in on one of these and go ham for a day or two and get themselves nice and bloated before the before pictures. Don't be that guy... It is cheating, and does nothing to better you, only your possibility of winning, but then you will know you had to cheat to get there. NO SANDBAGGING!

Okay last nights training was good.

January 29 2017
Cable row 13 x15, 9, 6 Plates are 15lbs so weight is 195 - I really squeezed the contraction on these.
Incline B.B. bench 225x7, 7, 6 Shoulder was not feeling perfect so I did not push it too far on these. Maybe hit an RPE8.5 on these. They slowed down a lot but I could have forced 1 maybe 2 more if my shoulder felt more stable.

DB Row 75x13 85x10, 95x10, 95x9’ 95x7 These were nice, my elbow was not really enjoying them, so weight was a little lower than usual.
Barbell Bench 135x15, 225x8,7,7 CG x7 I was hoping for higher reps here but just couldn't get the shoulder to play along. I finally decided on the last set to go with a close grip and things felt better there.

Machine shoulder press 9 plates x 10-15 reps constant tension to form failure. I set myself up in a position so that as I push up the lever arm went back a little to bring in some rear delt and external rotation. Also started with the bar in a low position so I had to scoop it up to get under it, this way I could go into a loaded stretch at the bottom keep tension the whole time!

25lb Plate side raise / swings - 4 sets to burnout Just what it says here, really pushed it and the delts were swollen...

Ab rollouts 10, 10, 10 I hadn't done these in a while the last rep or two of each set started to become challenging. I enjoyed doing them again.
 
hairygrandpa said:
Awesome! Can't wait to start. 12 weeks are fine! Lets go!
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I will write up the post tonight or tomorrow morning and mention those who have said they are in and we will get things going. The time is now!!!
 
chedapalooza said:
12 weeks! Hopefully we do enough business to remain a forum sponsor for that long! It ain’t cheap!!
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Yeah, I heard that it was not cheap...
 
I misspoke yesterday. My 45th birthday is tomorrow. DOH!!! I wasn't paying attention to what day it was.

I took yesterday as a rest day, my lower back and hamstrings still needed a day to recover for me to get in a good leg day. Since doing workouts more at home again I will be doing more squatting and for that I need my lower back in full cooperation. Also I have been beating my elbow up and shoulder was giving me a bit of an issue with pressing yesterday I just feel like maybe an EOD lifting session might be in order here, with maybe an upper lower, or push pull split. That way I get in 3 lifts one week and 4 the next and so on. Plenty of rest and what not. I may add in some calisthenics and mobility on off days.

I am pretty pumped up about doing this contest. I think maybe on this one I am going to offer up a bottle of ForeRunner ALPHA BULK to the winner, unless I am the winner in that case it will become the 2nd place prize.

I seem to be slimming up around the waist again. I have not been on the scale but in general my waistline is slimming back up front to back anyway. Shoulders, Arms and Legs all seem to be holding on to the size right now too. I really haven't changed diet all that much so some this has to do with me starting the Glycoshield recently.
 
I can donate some random non HPS stuff as well that I’ve acquired lately and isn’t worth selling but still useful and will make for great price pack feel free to PM me to coordinate. And HAPPY BIRTHDAY!
 
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Happy Birthday brother!!
 
chedapalooza said:
I can donate some random non HPS stuff as well that I’ve acquired lately and isn’t worth selling but still useful and will make for great price pack feel free to PM me to coordinate. And HAPPY BIRTHDAY!
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Awesome and Thanks!
wasme said:
Happy Birthday Chris!
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Thanks Simon!
kenpoengineer said:
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Happy Birthday brother!!
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That's is awesome, love it!
Segansational said:
Happy birthday!
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Thanks Brother!
Rocket3015 said:
I like that !!
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Right it sends the perfect message!
tyga tyga said:
Happy birthday bud

Sub’d
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Thanks and welcome to the thread!

LiveToLift said:
Happy bday big sexy!
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Thanks You Sexy Bastard!

Thanks a lot guys, I guess this one is a marker year @45 but the only thing that changed was a number. I am still an aging meathead bucking wildly against Mother Nature telling me it is time to calm down. Just like when I was 44! ;)

We will call last nights workout....

Legs Plus:

Warm up on bike 5 minutes escalating intensity.

Leg extensions - worked up from 72kg to the whole stack at 138kg I did 15-20 reps to RPE9 the first 3 sets, 13 reps on the fourth jump then maxed out the stack at 138kg x9,8,7 at RPE 10 IE to the last rep I could have possibly completed

Leg press 4plates per side x20, 5 plates x20, 6 plates x 15, 6 plates 12, 5 plates x12 RP 4,2 - I had to work in with some younger guys if I was going to get to workout. So I asked if I could work in. I worked lower reps on the squats last time I hit legs so I decided I needed to go higher rep here. Plus I didn't want to have to change a bunch of weight. We were doing I go, you go, he goes at a very quick pace too!!! They just added plates for my set but they used the same so they sat down and went right after each other and since I was working in I chose not to inconvenience them by slowing them down. After a couple of sets of 20 with their working weight I realized they were a little disparaged by the difference so I tried to compliment them on their hard work. Seemed to give them a boost. That was nice. Obviously legs were just STUPID PUMPED at this point.

Leg Press Calve Press - 1 set to burn out with 5 plates per side, I lost count about 25 but know it was over 30...

Machine Side raises 25kg x5 sets to burnout partials down to pulses about 180-200 reps in total. BLOOD BLOOD BLOOD BLOOD!!! FILL EM UP!!!

Triceps extension machine 25kg x 25, 40kg x to rpe 9 around 20 down to 8 over 3 more sets. - Blow it up like a balloon baby!!!

Adductors 70x20 100 x15, 115x15, 115x15 - Gotta do these bad boys!!! If you don't waddle when you walk after these you aren't done!

Superset
Dips x 20, 20, 20
Pull ups 9’ 9, 8 I didn't max out on the push ups and kept the pull ups about an RPE8 the first two sets and 9 on the final.

Was a great workout. Crushed most of it and really just found things to do until I could get to legs and decided might as well be kind of a full body...
 
Happy birthday big guy! Gonna have to change that name to MASTER Kleen soon ;)
 
MrKleen73 said:
Awesome and Thanks!

Thanks Simon!

That's is awesome, love it!

Thanks Brother!

Right it sends the perfect message!

Thanks and welcome to the thread!


Thanks You Sexy Bastard!

Thanks a lot guys, I guess this one is a marker year @45 but the only thing that changed was a number. I am still an aging meathead bucking wildly against Mother Nature telling me it is time to calm down. Just like when I was 44! ;)

We will call last nights workout....

Legs Plus:

Warm up on bike 5 minutes escalating intensity.

Leg extensions - worked up from 72kg to the whole stack at 138kg I did 15-20 reps to RPE9 the first 3 sets, 13 reps on the fourth jump then maxed out the stack at 138kg x9,8,7 at RPE 10 IE to the last rep I could have possibly completed

Leg press 4plates per side x20, 5 plates x20, 6 plates x 15, 6 plates 12, 5 plates x12 RP 4,2 - I had to work in with some younger guys if I was going to get to workout. So I asked if I could work in. I worked lower reps on the squats last time I hit legs so I decided I needed to go higher rep here. Plus I didn't want to have to change a bunch of weight. We were doing I go, you go, he goes at a very quick pace too!!! They just added plates for my set but they used the same so they sat down and went right after each other and since I was working in I chose not to inconvenience them by slowing them down. After a couple of sets of 20 with their working weight I realized they were a little disparaged by the difference so I tried to compliment them on their hard work. Seemed to give them a boost. That was nice. Obviously legs were just STUPID PUMPED at this point.

Leg Press Calve Press - 1 set to burn out with 5 plates per side, I lost count about 25 but know it was over 30...

Machine Side raises 25kg x5 sets to burnout partials down to pulses about 180-200 reps in total. BLOOD BLOOD BLOOD BLOOD!!! FILL EM UP!!!

Triceps extension machine 25kg x 25, 40kg x to rpe 9 around 20 down to 8 over 3 more sets. - Blow it up like a balloon baby!!!

Adductors 70x20 100 x15, 115x15, 115x15 - Gotta do these bad boys!!! If you don't waddle when you walk after these you aren't done!

Superset
Dips x 20, 20, 20
Pull ups 9’ 9, 8 I didn't max out on the push ups and kept the pull ups about an RPE8 the first two sets and 9 on the final.

Was a great workout. Crushed most of it and really just found things to do until I could get to legs and decided might as well be kind of a full body...
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Not a problem. I would seriously jump out of a cake and sing "happy bday Mr Kleen" to you brother! ;)
 
Man, 45 eh? You know Nick Best was in the finals yet again at WSM last year at 48 years young, and I watched him hit an ~850lb car deadlift for 15 reps in North Carolina, so remember that the next time anybody makes any mention of age when it comes to your goals!

Young heart, strong body!
 
jimbuick said:
That is one hell of a workout, for an old guy.

Happy birthday, bud.
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Thanks Jimbo!

hairygrandpa said:
Happy Birthday big brother!

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Thanks HGP!
Hyde said:
Man, 45 eh? You know Nick Best was in the finals yet again at WSM last year at 48 years young, and I watched him hit an ~850lb car deadlift for 15 reps in North Carolina, so remember that the next time anybody makes any mention of age when it comes to your goals!

Young heart, strong body!
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Absolutely, I just have to find my recovery ability, and get much better about mobility and doing soft tissue manipulation on myself...
 
Hyde said:
Do the things you need so you can keep doing the things you love!
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No doubt, I get good about it when rehabbing but then after a while start short cutting it here and there and then suddenly realize I am hurt again and haven't been doing my maintenance. I mean I am a high performance piece of machinery, and run it hard so I should maintain myself like a pit crew maintains a race car, not be sporadic or negligent about it...

I need to write it back into my routine is what I need to do...

By the way guys for anyone who wants to participate or just follow along here is the link to the transformation challenge thread.

http://anabolicminds.com/forum/training-forum/300262-transformation-physique-goal.html
 
Wraith is so freaking big now lol

Good starter pics; that lighting shows the details pretty well. What % bf do you guess you’re around?
 
Hyde said:
Wraith is so freaking big now lol

Good starter pics; that lighting shows the details pretty well. What % bf do you guess you’re around?
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Yeah, to me he looks like he hasn't grown all that much since he hit 100 but everyone who sees him like every 3-4 weeks always tell me he is getting huge. I think you just become immune to the size after a bit. I see the scale move but to me he just looks the same. LOL I think because he is staying the same thickness regardless of how much taller he gets. He's a good foot across on his chest.

Thanks on the starting point it isn't too bad. As far as body fat goes, my guess would be around 20% give or take a few percent. It is hard to judge because my legs and arms are pretty lean separated, and vascular compared to my core area. I have some striations, and get a spiderweb of quad veins after certain meals, during a shower, or post workout. I have a noticeable line down the middle of my abs you can't see in the pics. You can see the feathering of my serratus, and upper obliques when I put my arm overhead and flex them. So I could be closer to 17-18, but then again my back looks pretty thick and fluffy so could be 22-23...
 
MrKleen73 said:
Yeah, to me he looks like he hasn't grown all that much since he hit 100 but everyone who sees him like every 3-4 weeks always tell me he is getting huge. I think you just become immune to the size after a bit. I see the scale move but to me he just looks the same. LOL I think because he is staying the same thickness regardless of how much taller he gets. He's a good foot across on his chest.

Thanks on the starting point it isn't too bad. As far as body fat goes, my guess would be around 20% give or take a few percent. It is hard to judge because my legs and arms are pretty lean separated, and vascular compared to my core area. I have some striations, and get a spiderweb of quad veins after certain meals, during a shower, or post workout. I have a noticeable line down the middle of my abs you can't see in the pics. You can see the feathering of my serratus, and upper obliques when I put my arm overhead and flex them. So I could be closer to 17-18, but then again my back looks pretty thick and fluffy so could be 22-23...
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As a comparison, I would estimate I was around 12-13% in my avatar...
 
You look great Chris! No doubt you’ll achieve your goals! Wraith is huge! Looks like a sweet dog too!!
 
love2liftkat said:
You look great Chris! No doubt you’ll achieve your goals! Wraith is huge! Looks like a sweet dog too!!
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Thanks, and yeah he is a TOTAL CUDDLER, and loves to lean into us to snuggle! If I am up and walking about he is typically near me and is still he is sitting looking at me or lays down at my feet wherever I stop and stand for more than 5 seconds.
 
Wow, just realized i have been neglecting the updates in here. I was busy this weekend doing the blood sugar testing for my Glycoshield log.

GPP Warm up
20kg kettlebell Suitcase Carries 40 yards each side
Kettlebell Waiters carry 40 yards each side
20 push ups
20 squats
30kg kettlebell suitcase carry x40 yards each side
30kg Waiter carry x 40 yards each side
20lb med-ball slams x20,
20lb med-ball push press throws x10
20 toe touches

Foam Roll back, lats and thighs

Upper body workout - Mixed rep schemes and goals

Superset 1
HS Dorian Rows - 50ps x15-20, 60ps x15-20, 70ps x15, 80ps x 12-15, 90ps x10-12, 100ps x10-12, 110x6-8
HS Incline Bench - 50ps x20, 60ps x20, 70ps x15-20, 80ps x 15, 90ps x12-15, 100ps x10-12, 110x8-10

NG Pull Ups - BWx8, +40x4, +25x2, +25x2,+25x2,+25x2,+25x2

Cable Cross Overs - 5 hard working sets of 5-15 reps

Hoist Shoulder Press - 5 hard working sets rep range 8-15 reps

Rear Delts on Free Motion Machine 3 sets of 25

Side Raise Machine worked from 50lbs up to 130, rep ranges were 7-30

Superset
Rope Curls & Rope Triceps Extensions - 5 challenging sets of both working from light to heavy weight in the 15-5 rep range.

================================================================================================================

Warm up run through the below 2 times
Indoor Torque Sled -
30 yd Sled Push
30yd sled pulls
30yd Lunges
30 lb slam ball x 10 overhead slams
30lb slam ball Overhead throw x 10
30lb Push Press x 10

Hip resetting exercises

Leg Day Lower volume higher intensity -

Front squats 135x12 185x8, 225x5, 225x5, 275x3, 315x2, 225x14(Amrap set) - I could have definitely done one more rep @315 but wanted to go for a 225 widowmaker type of set for my last set. It was brutal but my upper back started rounding and I has to stop at 14. It was hard work to say the least! I will take what would have been a triple on front squats since it has been a while since I pushed them at all.

Leg press high and wide for more hamstring focus. 8 plates x20 x3sets, 10p x20, 12p x15, 14p x12, 16p x9, 18p x6 drop to 14p x5 drop to 10p x5 drop to 3p, did 3 reps and almost got a calf cramp. So I stopped. This had me giving it my all, and seeing the little spots of light in front of my eyes after the final drop set. There was really nothing left. I laid there in the seat for about 5 minutes maybe longer then decided to work calves since I wasn't ready to get up just yet.

Leg press Calf raise 3p x30 x 3 sets - major pump, and burn.

I am enjoying going in and finding alternative ways to get my blood flowing instead of just a piece of cardio equipment!!!

Tonight should be a fun lift. I haven't even decided what I am going to do just yet. Probably heavier on a pressing movement, and then vary the rest. I may stay home for this one too...

am contemplating maybe getting myself a YOKE for the garage gym. Get rid of the combo bench and squat stand that is in there now.

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I was looking at some more expensive models but this one seems to have a lot going on with it and better numbers regarding weight limits and what not. It also comes with some shorter spotting arms... I am not sure if this is what I am getting for myself or not. The wife hooked me up with a nice fat gift card for my birthday so i could get whatever i want... Now just trying to get the most out of the money. Only problem is I already have a power cage, so unless I actually use this as a yoke I might not get that much out of it. Contemplating getting a new bench and getting rid of the other stand all together and making more room in the garage for the stuff I use the most.



I may not have hit the volume i did on the upper body stuff here but the effect was me having my ass kicked! I was wobbling out of the gym after this. Everything was performed top level intensity and it wiped me out!!!
 
I just read Hyde's recommendation regarding not training the YOKE if not competing in it. That is is a high risk movement, and i think I am going to listen to the man. I have a tendency to push intensity too far, and I do not need to bring in things that already carry a high injury risk and require a lot of intensity if I want to stay healthy.

I have to save my pushing to the limits for safer things...
 
I agree with him 100%. Yoke is a **** exercise. It carries massive injury risk with very little reward. Front carriess and farmers carries are superior in every way. Still, squat stands or a yoke could still be a good investment. Yoke is great for loads (sandbag over bar) and has a small footprint for squat/bench/OHP.
 
MrKleen73 said:
Wow, just realized i have been neglecting the updates in here. I was busy this weekend doing the blood sugar testing for my Glycoshield log.

GPP Warm up
20kg kettlebell Suitcase Carries 40 yards each side
Kettlebell Waiters carry 40 yards each side
20 push ups
20 squats
30kg kettlebell suitcase carry x40 yards each side
30kg Waiter carry x 40 yards each side
20lb med-ball slams x20,
20lb med-ball push press throws x10
20 toe touches

Foam Roll back, lats and thighs

Upper body workout - Mixed rep schemes and goals

Superset 1
HS Dorian Rows - 50ps x15-20, 60ps x15-20, 70ps x15, 80ps x 12-15, 90ps x10-12, 100ps x10-12, 110x6-8
HS Incline Bench - 50ps x20, 60ps x20, 70ps x15-20, 80ps x 15, 90ps x12-15, 100ps x10-12, 110x8-10

NG Pull Ups - BWx8, +40x4, +25x2, +25x2,+25x2,+25x2,+25x2

Cable Cross Overs - 5 hard working sets of 5-15 reps

Hoist Shoulder Press - 5 hard working sets rep range 8-15 reps

Rear Delts on Free Motion Machine 3 sets of 25

Side Raise Machine worked from 50lbs up to 130, rep ranges were 7-30

Superset
Rope Curls & Rope Triceps Extensions - 5 challenging sets of both working from light to heavy weight in the 15-5 rep range.

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Warm up run through the below 2 times
Indoor Torque Sled -
30 yd Sled Push
30yd sled pulls
30yd Lunges
30 lb slam ball x 10 overhead slams
30lb slam ball Overhead throw x 10
30lb Push Press x 10

Hip resetting exercises

Leg Day Lower volume higher intensity -

Front squats 135x12 185x8, 225x5, 225x5, 275x3, 315x2, 225x14(Amrap set) - I could have definitely done one more rep @315 but wanted to go for a 225 widowmaker type of set for my last set. It was brutal but my upper back started rounding and I has to stop at 14. It was hard work to say the least! I will take what would have been a triple on front squats since it has been a while since I pushed them at all.

Leg press high and wide for more hamstring focus. 8 plates x20 x3sets, 10p x20, 12p x15, 14p x12, 16p x9, 18p x6 drop to 14p x5 drop to 10p x5 drop to 3p, did 3 reps and almost got a calf cramp. So I stopped. This had me giving it my all, and seeing the little spots of light in front of my eyes after the final drop set. There was really nothing left. I laid there in the seat for about 5 minutes maybe longer then decided to work calves since I wasn't ready to get up just yet.

Leg press Calf raise 3p x30 x 3 sets - major pump, and burn.

I am enjoying going in and finding alternative ways to get my blood flowing instead of just a piece of cardio equipment!!!

Tonight should be a fun lift. I haven't even decided what I am going to do just yet. Probably heavier on a pressing movement, and then vary the rest. I may stay home for this one too...

am contemplating maybe getting myself a YOKE for the garage gym. Get rid of the combo bench and squat stand that is in there now.

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I was looking at some more expensive models but this one seems to have a lot going on with it and better numbers regarding weight limits and what not. It also comes with some shorter spotting arms... I am not sure if this is what I am getting for myself or not. The wife hooked me up with a nice fat gift card for my birthday so i could get whatever i want... Now just trying to get the most out of the money. Only problem is I already have a power cage, so unless I actually use this as a yoke I might not get that much out of it. Contemplating getting a new bench and getting rid of the other stand all together and making more room in the garage for the stuff I use the most.



I may not have hit the volume i did on the upper body stuff here but the effect was me having my ass kicked! I was wobbling out of the gym after this. Everything was performed top level intensity and it wiped me out!!!
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Someone has been putting in the work!
 
I'm tired just reading that work out !
 
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