KLEEN - STRONG BODY STRONG MIND!

Standing OHP - 15@45, 12@95, 10@135, 8@155, 5@175, 3@185, 3@195, @195, 4@195, 12@155, 14@135, 8@135 Had a hell of a pump going on by the end of this. Volume here was much higher than the last time I want to 195 which was only 3 reps and for 1 set.

Barbell Over and backs 45, 65,65,65 to form failure - These don't take much weight but sure do get all the heads involved!

Slingshot Straitjacket Side Raises 5 sets to failure at partials.
StraitJacket Rear Flies - 3 sets rear delts same way.

The pump was unreal in my traps and all heads of my delts.

Here is a video of the 195x4
[video=youtube;N1IqsCxRERY]https://www.youtube.com/watch?v=N1IqsCxRERY[/video]

Here is me showing you all what I was talking about using the slingshot for side raises and rear delts

[video=youtube;ZUQJ5MvWGdc]https://www.youtube.com/watch?v=ZUQJ5MvWGdc[/video]
 
Man, I can already feel my shoulders bitchin about the work they had to do last night. I don't know that I will get sore or not though. My legs are recovering well, only ended up with a tiny bit of DOMS after all of that. I just don't get sore very often...

My stinger situation in the groin seems to be improving. Not sure if it was nerve related or if I just pulled one of the smaller muscles of the pelvic floor a bit. Either way I am seeing improvement and that is good. The urgency feeling I was getting when needing to pee or while peeing has subsided quite a bit.

Elbow is feeling the workout a bit but not too much. I chose to break things down a little more this time to allow more joint recovery this week. So that is why you are seeing more specific training and in groups. Also notice I am not doing much in the way of direct arm work. Until the elbow clears up the only direct work I will do on it is pump / blood flow / or BFR stuff. Nothing heavy other than what they get in compound work.
 
MrKleen73 said:
Man, I can already feel my shoulders bitchin about the work they had to do last night. I don't know that I will get sore or not though. My legs are recovering well, only ended up with a tiny bit of DOMS after all of that. I just don't get sore very often...

My stinger situation in the groin seems to be improving. Not sure if it was nerve related or if I just pulled one of the smaller muscles of the pelvic floor a bit. Either way I am seeing improvement and that is good. The urgency feeling I was getting when needing to pee or while peeing has subsided quite a bit.

Elbow is feeling the workout a bit but not too much. I chose to break things down a little more this time to allow more joint recovery this week. So that is why you are seeing more specific training and in groups. Also notice I am not doing much in the way of direct arm work. Until the elbow clears up the only direct work I will do on it is pump / blood flow / or BFR stuff. Nothing heavy other than what they get in compound work.
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Glad to hear its improving bro. Ill be catching up to you pretty fast here so watch out! Lol muscle memory is coming back quick while working myself back in slowly
 
christ83189 said:
Glad to hear its improving bro. Ill be catching up to you pretty fast here so watch out! Lol muscle memory is coming back quick while working myself back in slowly
Click to expand...

Awesome! Yeah you have to love muscle memory! When alternating injuries on a regular basis it comes in real handy!!! Dang getting older bites!!!
 
Impressive Pressing !!
 
Adding in a little cardio as of this weekend, going to try and get things moving along a little faster. Abs get yourself ready because the fat jacket is coming off!

I also decided to start some diet pills I had laying around the house. They are an old USP Labs OEP knock off. I forget the actual brand but they do work well for appetite suppression for sure. I also plan to have a look through my cabinet and see what all natty stuff I can find and put together a bit of a stack. Even if I decide to run anabolics it wont be until toward the end of this run. I am letting my Hematocrit and what not settle from when I was running a cruise dose of Eq until the end of the year... I am pretty sure I have a good amount of OL's transdermal laxo, and a few bottles of Ep1c. So I will more than likely put those to use as well.
 
Last nights workout didn't go quite the way I planned but I had a really good one anyway.

Weight is back down a lb to 211 and I appear to be tightening up...

Started with 10 minutes cardio

3 Sets of Body Weight Dips and Pull Ups - both felt off, my shoulders were still recovering and a little crunchy for dips and my elbow was having none of the pull ups. So I opted to change the rest of my plans up.

Super Set 1
NG Lat Pull Downs 5 sets 8-15 reps 100-180lbs
Cable Cross overs 5 sets 8-15 reps 80 - 110lbs per side

Reverse Grip Bent Over Barbell Rows - 135x10, 155x10, 185x10, 225x10, 275x6

Rear Delt FLies - 6-20 reps 50-120lbs
Straight Arm Pec Fly - 6-20 reps 100-180lbs

Side Raises work up to heavy set of 8 then drop the weight and did 3 high rep pump sets totaling over 100 reps.

Blood Flow / Cell Swelling
DB Incline Curls 100 Reps in minimal sets 10lb x 89 + pause 5 seconds + 11 = 101
DB Incline Skull Crushers - 2 DB's same time - 10lbs x81 + 20 = 101

This was a serious burn and yeah I was majorly pumped!!!

I finally put my orders in for my birthday, it was the 1st but she gave me a gift card and I didn't know what all to get.

So I decided to use a good of it on recovery stuff.

This week I will get a lot of deliveries.

HyperIce Vyper2.0
The RollFlex Pro from Armaid
Titan Fitness Loadable Mace - starts at 15 lbs and you can fill with sand, water, let pellets or pebbles for more resistance.
Titan Multi Grip Barbell - Diagonal and Neutral Grip Bar
Titan Multi Grip Wall mounted pull up bar. - Diagonal and Neutral Grip Pull Up Bar
Plate Inserted Landmine -
Landmine Row Attachment
Fat Gripz
Kettle Gryp - this is a handle that turns DB's into kettlebells
 
Christmas in February! Curious why you didn’t go with the ShouldeRok?
 
Dang man. Lots of goodies there! Awesome.

Had to google the Vyper...a vibrating foam roller?! Thats some next level shît right there.
 
jswain34 said:
Dang man. Lots of goodies there! Awesome.

Had to google the Vyper...a vibrating foam roller?! Thats some next level shît right there.
Click to expand...

Agree! Someone’s wife is awesome! That Vyper foam/vibration roller is great. Love mine.
 
kenpoengineer said:
Christmas in February! Curious why you didn’t go with the ShouldeRok?
Click to expand...
This was 59 as opposed to 189. Same premise just much cheaper.
jswain34 said:
Dang man. Lots of goodies there! Awesome.

Had to google the Vyper...a vibrating foam roller?! Thats some next level shît right there.
Click to expand...
Yeah I was trying to decide between a new rack and a bunch of goodies. The goodies won out.
tyga tyga said:
It’s for him.. and her
Click to expand...
Lol my understanding is the vibrations are a little too penetrating for her “enjoyment”.
kenpoengineer said:
Agree! Someone’s wife is awesome! That Vyper foam/vibration roller is great. Love mine.
Click to expand...
Agreed she rocks! I can’t wait to see how the roller and that roll flex works.
 
The Vyper has 3 speeds...guarantee the low setting could have multiple uses

You got a serious hook up! Your wife loves her man!!
 
MrKleen73 said:
Last nights workout didn't go quite the way I planned but I had a really good one anyway.

Weight is back down a lb to 211 and I appear to be tightening up...

Started with 10 minutes cardio

3 Sets of Body Weight Dips and Pull Ups - both felt off, my shoulders were still recovering and a little crunchy for dips and my elbow was having none of the pull ups. So I opted to change the rest of my plans up.

Super Set 1
NG Lat Pull Downs 5 sets 8-15 reps 100-180lbs
Cable Cross overs 5 sets 8-15 reps 80 - 110lbs per side

Reverse Grip Bent Over Barbell Rows - 135x10, 155x10, 185x10, 225x10, 275x6

Rear Delt FLies - 6-20 reps 50-120lbs
Straight Arm Pec Fly - 6-20 reps 100-180lbs

Side Raises work up to heavy set of 8 then drop the weight and did 3 high rep pump sets totaling over 100 reps.

Blood Flow / Cell Swelling
DB Incline Curls 100 Reps in minimal sets 10lb x 89 + pause 5 seconds + 11 = 101
DB Incline Skull Crushers - 2 DB's same time - 10lbs x81 + 20 = 101

This was a serious burn and yeah I was majorly pumped!!!

I finally put my orders in for my birthday, it was the 1st but she gave me a gift card and I didn't know what all to get.

So I decided to use a good of it on recovery stuff.

This week I will get a lot of deliveries.

HyperIce Vyper2.0
The RollFlex Pro from Armaid
Titan Fitness Loadable Mace - starts at 15 lbs and you can fill with sand, water, let pellets or pebbles for more resistance.
Titan Multi Grip Barbell - Diagonal and Neutral Grip Bar
Titan Multi Grip Wall mounted pull up bar. - Diagonal and Neutral Grip Pull Up Bar
Plate Inserted Landmine -
Landmine Row Attachment
Fat Gripz
Kettle Gryp - this is a handle that turns DB's into kettlebells
Click to expand...

Now that’s an order!
 
I don't know your wife MrKleen73, but I love her and can tell that you really married up.

haha :)
 
Hyde said:
The Vyper has 3 speeds...guarantee the low setting could have multiple uses

You got a serious hook up! Your wife loves her man!!
Click to expand...
Agreed! We have a good relationship for sure!
booneman77 said:
Now that’s an order!
Click to expand...
Yeah it is!!! Took a few weeks to prioritize what all I wanted.
HIT4ME said:
I don't know your wife MrKleen73, but I love her and can tell that you really married up.

haha :)
Click to expand...

Yeah, I think I married up, she is way too pretty for me.

I get the benefit of my birthday only being a month after hers so she tries to meet or beat whatever I got her... This year she got a very expensive purse she wanted and she didn't know what I wanted so she gave me a $500 Visa gift card. Took almost a month to decide what all I wanted to invest in. Cool thing is that I already got the Fat Gripz and the Kettle Gryp, and should get some more today. I will have all of it by Wednesday at the latest! Should get a gift a day until then.
 
MrKleen73 said:
Agreed! We have a good relationship for sure!

Yeah it is!!! Took a few weeks to prioritize what all I wanted.


Yeah, I think I married up, she is way too pretty for me.

I get the benefit of my birthday only being a month after hers so she tries to meet or beat whatever I got her... This year she got a very expensive purse she wanted and she didn't know what I wanted so she gave me a $500 Visa gift card. Took almost a month to decide what all I wanted to invest in. Cool thing is that I already got the Fat Gripz and the Kettle Gryp, and should get some more today. I will have all of it by Wednesday at the latest! Should get a gift a day until then.
Click to expand...

It's gonna be a good week for sure. I have a set of Fat Gripz. They work, but I never got consistent with using them. One year I got the fat gripz and a dead wedge for my birthday - I highly recommend the deadwedge. It's so simple, don't know how I ever lived without it.
 
HIT4ME said:
It's gonna be a good week for sure. I have a set of Fat Gripz. They work, but I never got consistent with using them. One year I got the fat gripz and a dead wedge for my birthday - I highly recommend the deadwedge. It's so simple, don't know how I ever lived without it.
Click to expand...

Funny thing is that with my grip / elbow being inflamed I might not be able to put them to much use at first. That's okay though. I will have them for when I heal up which won't be too much longer.
 
Tonight went well just went a little heavy and intense leg session... I think I hit a pr for reps on front squats. I may have done it before but I don't think so. I think I was working in 3 or less reps any time I went up to 315...

Front Squat Speed Work = 75x10, 95x10, 135x3, 155x3, 185x3, 205x3, 225x3, 245x3,
Front Squat 275x3, 295x3, 315x5 PR, 225x10 I don't think 405 is too far off for me Hyde, but you are definitely going to get there first!

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

SSB Squat - 245x10, I was still feeling strong so I went for some Rep Goal Sets = 295x12,8,6 = 26 will go up to 315 next time, or 335 if first in rotation.

Ab Wheel Roll Outs 3 sets to 10-15 reps

That's it, I didn't really need any more. Legs were pretty much done, and those 3 sets of roll outs let me know I needed to work my abs pretty bad! All in all a great training session.

I got my Rolflex in today, I haven't used it yet but am going to take it to work with me tomorrow and work my forearm. Pretty excited to try it out.
 
Hyde said:
Made that 315x5 look easy! It’s coming along well
Click to expand...

Thanks! It felt good but my thoracic was fatiguing and I didn’t want to go for 6 and risk possibly pitching forward which I didn’t want to do. I would say I had maybe 2 in the tank but risky reps.
 
Woke up feeling pretty good, was concerned that the squatting might re-aggravate my nerve / pulled muscle whatever it is... It is a tiny bit inflamed today, like maybe what it was 2 days ago, but nothing like it was the first few days after from last week. That is a comforting realization that it is not anything major.

I am contemplating building a program around Front Squats, Dead lifts and doing a lot of calisthenics. I really want to become more proficient with calisthenics. Something like Fronts one day a week, Deads one day a week, and then focus more on calisthenics for the rest of the movements. We shall see how things go...
 
MrKleen73 said:
Woke up feeling pretty good, was concerned that the squatting might re-aggravate my nerve / pulled muscle whatever it is... It is a tiny bit inflamed today, like maybe what it was 2 days ago, but nothing like it was the first few days after from last week. That is a comforting realization that it is not anything major.

I am contemplating building a program around Front Squats, Dead lifts and doing a lot of calisthenics. I really want to become more proficient with calisthenics. Something like Fronts one day a week, Deads one day a week, and then focus more on calisthenics for the rest of the movements. We shall see how things go...
Click to expand...

I programmed in front squats and rack pulls for 12 weeks (2 blocks for me) and saw stellar progress in both my back squats and deads. Also the best core strength I’ve had overall.

Hate front squats still tho ha
 
booneman77 said:
I programmed in front squats and rack pulls for 12 weeks (2 blocks for me) and saw stellar progress in both my back squats and deads. Also the best core strength I’ve had overall.

Hate front squats still tho ha
Click to expand...

Yeah, they are not a comfortable lift. I don't like doing rep work over 5-6 because the longer the weight is on you the more uncomfortable it gets.
 
I stick at front squats, so you are now my Hero !!
 
wasme said:
Catching up here.. great vids! And even better score of goodies.. nice
Click to expand...

Studhorse said:
Nice fronts brother!
Click to expand...

Rocket3015 said:
I stick at front squats, so you are now my Hero !!
Click to expand...

Thanks Gentlemen! Pretty excited about how things are going with them right now. Also excited about all my goodies coming in. I took my Rolflex out and looked at it. So much more it can do than what I knew... pretty cool device! I accidentally left it at home today, I intended to do a little work on my elbow while I was here today but will have to do so tonight.

For those who don't know what it is...
Here is the Laker's old trainer talking about how he thinks it is the best Myofascial Release tool. It also comes with a strap to make it so you can do other large body parts like legs, and comes apart also so you can do neck, back and the like.

[video=youtube;kjWYANji0b4]https://www.youtube.com/watch?v=kjWYANji0b4[/video]
 
Looks like a knockoff of the "Armaid". My favorite tool to get rid of forearm tendonitis.
 
hairygrandpa said:
Looks like a knockoff of the "Armaid". My favorite tool to get rid of forearm tendonitis.
Click to expand...

Actually it is the new and improved one from ArmAid... they changed there name or something, and made it so you could use it on the rest of your body. It is quite ingenious. I was confused as well when I started looking at them. Then I noticed the original design of the Rolflex said RolFlex, by ArmAid... not sure if they merged, split or what but they are definitely related and this is the new one.

This one doesn't have to be strapped on, and can be used on just about any body part, not just the arms which is pretty cool. Awesome that the Armaid is your favorite for forearm tendonitis because that it the MAIN reason I got this one but it can do so much more now too.

I got the one with 2 stabilizing rollers for deeper penetration so we shall see how well it works.

How often do you use your armaid?
 
MrKleen73 said:
Actually it is the new and improved one from ArmAid... they changed there name or something, and made it so you could use it on the rest of your body. It is quite ingenious. I was confused as well when I started looking at them. Then I noticed the original design of the Rolflex said RolFlex, by ArmAid... not sure if they merged, split or what but they are definitely related and this is the new one.

This one doesn't have to be strapped on, and can be used on just about any body part, not just the arms which is pretty cool. Awesome that the Armaid is your favorite for forearm tendonitis because that it the MAIN reason I got this one but it can do so much more now too.

I got the one with 2 stabilizing rollers for deeper penetration so we shall see how well it works.

How often do you use your armaid?
Click to expand...

Not anymore -but there was a time I literally slept with it, took it with me to the gym and to the farm. It is HANDS DOWN the best piece of cheap plastic you can spend your money on.
It REALLY fixes golfers- and tennis elbow.
I'm preaching this here on AM since I got here in 2015. Nothing works as well as this thing does, period!

Had no need anymore for it, as it cured my forearms for good, used it on calfs too.

I never strapped it on -and did not use the optional "roller-balls". There is no need for it, because you choose the pressure to apply by squeezing the handle, no special balls needed for better penetration, just apply more pressure.

To name it "Rolflex" is a bit of a misnomer. If you are familiar how to use it, you will notice that you don't roll anything with it. It's more applying pressure to the trigger point while moving your muscles, not moving the tool -if you know what I mean.
 
hairygrandpa said:
Not anymore -but there was a time I literally slept with it, took it with me to the gym and to the farm. It is HANDS DOWN the best piece of cheap plastic you can spend your money on.
It REALLY fixes golfers- and tennis elbow.
I'm preaching this here on AM since I got here in 2015. Nothing works as well as this thing does, period!

Had no need anymore for it, as it cured my forearms for good, used it on calfs too.

I never strapped it on -and did not use the optional "roller-balls". There is no need for it, because you choose the pressure to apply by squeezing the handle, no special balls needed for better penetration, just apply more pressure.

To name it "Rolflex" is a bit of a misnomer. If you are familiar how to use it, you will notice that you don't roll anything with it. It's more applying pressure to the trigger point while moving your muscles, not moving the tool -if you know what I mean.
Click to expand...

This one is also made to do a little mashing / rolling too, not just trigger points but yeah they only say to roll it to find the actual trigger points but to clear them you pin the trigger point to release and also do some flossing and what not. This one came with a longer cable to attach to it so you can put it on your quads, hams, calves, I am hoping it works well for those things but the real deal and reason I got it is the tennis elbow, and or occasional golfers elbow. So it actually got rid of all of the issue huh? That is awesome to hear!!!!

I am sure I saw you mention the ArmAid before and didn't snap to what it was, or I probably would have purchased one long ago. My elbows are a chronically reoccurring issue so if this bad boy can clear it up for me I will be ecstatic!
 
MrKleen73 said:
So it actually got rid of all of the issue huh? That is awesome to hear!!!!

I am sure I saw you mention the ArmAid before and didn't snap to what it was, or I probably would have purchased one long ago. My elbows are a chronically reoccurring issue so if this bad boy can clear it up for me I will be ecstatic!
Click to expand...

I guarantee, it will heal ALL forearm issues.Throw me a PM when you got it -and I'll make a detailed video on how I use it. Its not very intuitive, as most people think you have to roll something. Flossing did nothing for it, you MUST mash the affected point, basically create a micro trauma to heighten blood flow and to press the protruding muscle back under the tendon.

Invalid Link Removed
 
hairygrandpa said:
I guarantee, it will heal ALL forearm issues.Throw me a PM when you got it -and I'll make a detailed video on how I use it. Its not very intuitive, as most people think you have to roll something. Flossing did nothing for it, you MUST mash the affected point, basically create a micro trauma to heighten blood flow and to press the protruding muscle back under the tendon.

Invalid Link Removed
Click to expand...

Sweet, it is at the house. I will PM you.
 
Damn it Kleen...now I want one. Just got my tax return back and everything...let me know how you like it. Would you be able to use it on your lower back too??
 
jswain34 said:
Damn it Kleen...now I want one. Just got my tax return back and everything...let me know how you like it. Would you be able to use it on your lower back too??
Click to expand...

Nah, It's for limbs only. I use the "spoon method" on all back issues.

Invalid Link Removed


-get a wife
-find trigger point
-wife takes spoon and applies pressure (hard)
-you move slowly, while pressure is applied
 
Anyone have a recommendation on a good site for Russian mail order brides? Need one to spoon my back.
 
No worries, already found it on my own.

Invalid Link Removed
 
jswain34 said:
Anyone have a recommendation on a good site for Russian mail order brides? Need one to spoon my back.
Click to expand...

You don't need a wife. Just follow the biggest guy in the gym to the shower. Show him the wooden spoon and say: " I gonna turn around -and you gonna press the spoon really hard while I wiggle." He will know what to do. :)
 
jswain34 said:
Damn it Kleen...now I want one. Just got my tax return back and everything...let me know how you like it. Would you be able to use it on your lower back too??
Click to expand...
Yes this one you can but I haven't used it for that yet. I just played with the Rolflex on my elbow and man it really released a ton of tension!!! I feel almost like I just came from my ART guy!!!!

hairygrandpa said:
Nah, It's for limbs only. I use the "spoon method" on all back issues.

Invalid Link Removed


-get a wife
-find trigger point
-wife takes spoon and applies pressure (hard)
-you move slowly, while pressure is applied
Click to expand...

The part with the foam nub on it comes off completely, and they have a long strap for this now so that you can create the tension to press in on pressure points on your back. Its not like a roller but they have a few videos on how to use it for the back and neck also. Now how effective it is on the back I don't know yet but if traveling it is better than nothing, but a softball or a trigger point hook would work for any pinpoint trigger spots like you have her do with the spooning you just use it on yourself instead.

Like this, I am probably going to pick one of these up next.
Invalid Link Removed
 
By the way I got my Land mine and landmine row attachment yesterday, pretty excited about that. This weekend I plan to go out to the garage and rearrange some things to make room for me to do some calisthenics in there. I will set it all up and take some pics of the new layout. Contemplating giving up my Marcy Bench and Squat rack to have more room. I already have my power rack which has all the goodies and I don't really think I will be training multiple people in there now so I might just get rid of that. May replace it with some stand alone squat stands that can be used for bench or squatting when needed or put in the corner if not.
 
I have a theracane! One of the tools I don’t use too often for SMR. Use my lax balls and “The runners stick” the most... gua sha tools coming in at second place
 
tyga tyga said:
I have a theracane! One of the tools I don’t use too often for SMR. Use my lax balls and “The runners stick” the most... gua sha tools coming in at second place
Click to expand...

This was my thought on the theracane, I like the premise but unless I have a pin point spot that needs it I can probably use a LAX ball to do most of the same things and probably apply much more pressure. Going to have to look up gua sha tools, is that like graston where you rub the area with a smooth almost blade like tool breaking up the fascia around the joint?
 
MrKleen73 said:
Yes this one you can but I haven't used it for that yet. I just played with the Rolflex on my elbow and man it really released a ton of tension!!! I feel almost like I just came from my ART guy!!!!



The part with the foam nub on it comes off completely, and they have a long strap for this now so that you can create the tension to press in on pressure points on your back. Its not like a roller but they have a few videos on how to use it for the back and neck also. Now how effective it is on the back I don't know yet but if traveling it is better than nothing, but a softball or a trigger point hook would work for any pinpoint trigger spots like you have her do with the spooning you just use it on yourself instead.

Like this, I am probably going to pick one of these up next.
Invalid Link Removed
Click to expand...

The hairygrandpa wooden spoon trick works. I use it. you do have to have someone dig in the spoon handle. My wife gets satisfaction from it so its a Win/Win.
 
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