KLEEN - STRONG BODY STRONG MIND!
- Thread starter MrKleen73
- Start date
hairygrandpa
Legend
Pull ups Olympics! 
Rocket3015
Legend
Pull ups Olympics!
15 consecutive and I'm out !!
hairygrandpa
Legend
15 is my max reps per set, when well rested and the wind blows on my back. I like sometimes doing only dips and pull ups as a workout, it satisfies my masochistic needs.
MrKleen73
Legend
Yeah, they are beasts like that!
Yep, that is a great one. I know you have seen me do it multiple times in here.15 is my max reps per set, when well rested and the wind blows on my back. I like sometimes doing only dips and pull ups as a workout, it satisfies my masochistic needs.
Life has been a whirlwind... lots going on at work, with the training, and at home. Getting my workouts in has become a bit of a challenge right now. I am still getting them in but in clumps... 3-5 days in a row, then 2-3 days off then 1 or 2 on, then off a few more days, train 3 days in a row then a few days off...
So not a lot of structure to the scheduling of the workouts, just a constant rotation of Upper Push, Lower body, and Upper Pull... I alternate focus between Vertical and Horizontal work. So if I did Flat bench as the main lift last upper push then I do High Incline, Shoulder Press, or Dips as the main on the next upper push... Same with pull, I do pull up and chins main, then do a rowing motion as the main...
I also go permission to ride a bike, although I will make sure it is stationary, and i can not ride it hard at all. However it should at least allow me to get in some LISS to help with not gaining fat right now.
I am training my client tonight so tomorrow I intend to get in some leg work.
Last workout was an Upper Push vertical focus -
High Incline DB Bench EMOM - 45x12, 55x10, 65x8, 80x5, 95x5,5,5,5,5
SMith Machine OHP 4 sets 8-15 reps RPE8
DB Side Raises - 25 x Sub-Max reps x 2 sets
Triceps Ext - 4 sets 8-15 reps RPE 8
OH DB Triceps ext 2 sets Sub-max reps @ 45lbs
Nutrition has been kept in a deficit, but not doing Keto at the moment, however avoiding carbs until after work for the most part.
Yesterday was a serious deficit!
Cream in coffee -20g total
2.5 servings hormel turkey pepperoni 24p, and 10f
2 slices real cheddar cheese - 10p, 18f
1oz mixed nuts 7p, 15f, 7c
Dinner ground turkey, rice, gravy and corn slop...
72p, 24f, 40c
113p, 87f, 47c - 1423 cals...
MrKleen73
Legend
Nice Db incline - hard to recover on those with just 30 seconds or so!
Only you could make me salivate with the phrase corn slop
Thanks! My goal was to try for 5 sets but stop before I hit an RPE9. I hit an RPE9 on the 5th set and was very happy with that. I kind of expected to hit the self imposed intensity mark on the 4rth set so the extra set was nice!
LMAO! No doubt, man it is so good! That stuff is something I can eat myself sick with it is so good, and goes down really well. YOu can't beat the macros, and easy to add more carbs in if eating higher carb too!
MrKleen73
Legend
Last nights lift was lower body...
I wanted to get in and get out so I put the intensity level on HIGH, and then went for it. I did 2 warm ups sets then 8 work sets of the super set below.
Rest was between 0 and 30 seconds, leg extension weights are 15lbs per Plate
Lying Leg Curls 10 rep goal - @50, 60, 75, 75, 100 x7, 75x10, 75x10, 75x10, 75x8 -These got really hard after that set 100lbs. I haven't used that leg curl attachment in years. Worked pretty well but definitely has a power curve due to the leverage. Got a hell of a contraction from it though!
Leg Extensions x10 reps - 6p, 9p, 12p, 12p, 12p, 12p, 12p, 12p, 12p, 12p - the last 3 sets had a couple short rest pauses to get to target reps on both exercises.
I didn't even time this workout but I was done in record time and walking like an old school mummy from the black and white movie era... Honestly I would guess somewhere in the 25 minute range with the initial warm up included. Most of these were done back to back, get up from the leg curl walk 4 feet to the leg extension, get off there and go right back to leg curls. I probably rested 15-30 seconds on about 4-5 occasions out of the 20 total sets.
I wanted to get in and get out so I put the intensity level on HIGH, and then went for it. I did 2 warm ups sets then 8 work sets of the super set below.
Rest was between 0 and 30 seconds, leg extension weights are 15lbs per Plate
Lying Leg Curls 10 rep goal - @50, 60, 75, 75, 100 x7, 75x10, 75x10, 75x10, 75x8 -These got really hard after that set 100lbs. I haven't used that leg curl attachment in years. Worked pretty well but definitely has a power curve due to the leverage. Got a hell of a contraction from it though!
Leg Extensions x10 reps - 6p, 9p, 12p, 12p, 12p, 12p, 12p, 12p, 12p, 12p - the last 3 sets had a couple short rest pauses to get to target reps on both exercises.
I didn't even time this workout but I was done in record time and walking like an old school mummy from the black and white movie era... Honestly I would guess somewhere in the 25 minute range with the initial warm up included. Most of these were done back to back, get up from the leg curl walk 4 feet to the leg extension, get off there and go right back to leg curls. I probably rested 15-30 seconds on about 4-5 occasions out of the 20 total sets.
Rocket3015
Legend
That had to be a killer workout in that short of period of time !!
MrKleen73
Legend
Yeah, I was surprised that a leg workout consisting of only leg curls and leg extensions had me almost puking when I finished. It took me a good 15 -30 minutes just to start clearing up that gassed out nausea feeling... Talk about a surprise. Felt really good to work that hard though.
MrKleen73
Legend
Had a good weekend and have really been having fun training my client one on one. I may end up picking up some more clients for one on one stuff. However the real goal is to do online stuff so I have more time, not less.
Training has been good, nothing major to say about it, my PT is going to be over on the 1st of next month unless they approve and schedule more. Finally doing some harder stuff, the things I wanted to see more so than just theraband work.
Will be hitting up some weights tonight in the garage. Should be fun, probably try to do some cleaning up in there in the process. Make it nice and clean enough to bring people to the house to train if that becomes an opportunity.
Training has been good, nothing major to say about it, my PT is going to be over on the 1st of next month unless they approve and schedule more. Finally doing some harder stuff, the things I wanted to see more so than just theraband work.
Will be hitting up some weights tonight in the garage. Should be fun, probably try to do some cleaning up in there in the process. Make it nice and clean enough to bring people to the house to train if that becomes an opportunity.
MrKleen73
Legend
Hit up a good pull up and chin up workout.
WG pullups 3 5 8
Pullups 8 8
Chins 8 7 5
Pullups 3 3 3 3
Chins 3 3 2
Pullups 3 3 3
Strict Seated DB Supinating curls 55x5 x5 x3
Was done at that! I am going to have to go get my shoulders worked on. Going to look around work to see if I can find someone e to do a deep tissue or targeted myofascial release. My rotator cuff and either biceps or shoulder tendon could all use a tune up. It is really limiting exercise options.
WG pullups 3 5 8
Pullups 8 8
Chins 8 7 5
Pullups 3 3 3 3
Chins 3 3 2
Pullups 3 3 3
Strict Seated DB Supinating curls 55x5 x5 x3
Was done at that! I am going to have to go get my shoulders worked on. Going to look around work to see if I can find someone e to do a deep tissue or targeted myofascial release. My rotator cuff and either biceps or shoulder tendon could all use a tune up. It is really limiting exercise options.
MrKleen73
Legend
Going to hit up more of a full body type of session tonight. My daughter says she is going to come out to train with me. So going to come up with something today that we can both do. Will probably just touch on some weights then make my first attempt at a leisurely bike ride. As long as no accidents I can just put my left foot on the ground whenever I have to stop and should be fine.
I haven't trained the last 2 days, had some home life situations come up that took priority. That's okay, my back is still sore from the pull up session the other day! With how my shoulders have been feeling on push days I am contemplating just push ups for horizontal pressing for a while. Then use incline and overhead for the main stuff since that doesn't cause any issues. I also think spreading things back out across the week might help me with recovery a bit.
A good break-in workout program for the daughter should be about what I need to get some recovery going on where I need it.
I haven't trained the last 2 days, had some home life situations come up that took priority. That's okay, my back is still sore from the pull up session the other day! With how my shoulders have been feeling on push days I am contemplating just push ups for horizontal pressing for a while. Then use incline and overhead for the main stuff since that doesn't cause any issues. I also think spreading things back out across the week might help me with recovery a bit.
A good break-in workout program for the daughter should be about what I need to get some recovery going on where I need it.
MrKleen73
Legend
Been a rough week or so. Did not get to train anywhere near as much as I wanted over the last week. A lot of it due to some personal issues at home that have just been taking priority. When the kids require attention they come first...
Over the weekend I decided I simply was not in the correct mind frame to train. Instead I went out to the garage and tried to rearrange it so I have a little more room to do things. I worked probably 4 hours each day on it and still don't have it how I want it but am getting closer. I would say both of those days were worthy of being considered full body workouts with me moving things around. The only part that wasn't really used was my right leg.
I also ate absolutely horribly this past week. The stress of the family situation got to me and I was weak and dove into some serious comfort foods. Now I am very comfortable, the extra 3lbs has me nice and comfy... for the wife to lay on that is!!!!
I am still pretty lean in the stomach but reached the point that my nipples start getting pointy and showing through my shirt again. So that is a serious wake up call for me. They just showed back up so I can get them back off quickly as long as I do something about it immediately. So that has my attention now and I am not going to let it get any worse...
Good news on the foot side of things. I got the word today that I can start walking around the house without my boot on. I have to wear it all day at work, and if I go out to run errands or anything but hanging around the house they want me to start walking without it and see how it feels. This also means I can walk out to the garage to train leg extension and leg curls without having to boot up over and over again...
It is still painful when you apply direct pressure to the tendon, but most of the time I don't feel it in the boot, and when I wake to go to the bathroom it is only mildly uncomfortable sometimes. However once I have been walking around a little and take the boot off it doesn't feel bad at all. I do have to remind myself to apply pressure to the outside of my foot and allow it to roll through like it should. Either way, I am excited because this is progress.
Over the weekend I decided I simply was not in the correct mind frame to train. Instead I went out to the garage and tried to rearrange it so I have a little more room to do things. I worked probably 4 hours each day on it and still don't have it how I want it but am getting closer. I would say both of those days were worthy of being considered full body workouts with me moving things around. The only part that wasn't really used was my right leg.
I also ate absolutely horribly this past week. The stress of the family situation got to me and I was weak and dove into some serious comfort foods. Now I am very comfortable, the extra 3lbs has me nice and comfy... for the wife to lay on that is!!!!
I am still pretty lean in the stomach but reached the point that my nipples start getting pointy and showing through my shirt again. So that is a serious wake up call for me. They just showed back up so I can get them back off quickly as long as I do something about it immediately. So that has my attention now and I am not going to let it get any worse...
Good news on the foot side of things. I got the word today that I can start walking around the house without my boot on. I have to wear it all day at work, and if I go out to run errands or anything but hanging around the house they want me to start walking without it and see how it feels. This also means I can walk out to the garage to train leg extension and leg curls without having to boot up over and over again...
It is still painful when you apply direct pressure to the tendon, but most of the time I don't feel it in the boot, and when I wake to go to the bathroom it is only mildly uncomfortable sometimes. However once I have been walking around a little and take the boot off it doesn't feel bad at all. I do have to remind myself to apply pressure to the outside of my foot and allow it to roll through like it should. Either way, I am excited because this is progress.
hairygrandpa
Legend
Good news, you will jump around in no time !
HIT4ME
Well-known member
Glad to hear about the boot and that you are healing up.
As far as the comfort eating - life is life. It happens. We all have limits to how much stress we can overcome with will power.
But I know you aren't looking for excuses. You will get back on the horse!
MrKleen73
Legend
Yes definitely. I need to be pretty much on track the rest of the year to avoid the typical holiday chub! Just have to get my mind right in doing the mundane to keep things going right now while dealing with these goofy injuries. I often have a hard time with my diet when my training is in this state.
I sure hope so, man I really miss being active and spry...
Agreed, it happens but you are right. I am not looking for excuses, just trying to hold myself accountable.
I took a pic of myself last night and I am not bad but definitely as far out of shape as I am willing to allow.
My left labrum is seriously inflamed again. I am pretty sure I tore it a few years back working out at Muscle Beach. Had a bit of sciatica kick in while I was benching 315 and tossed me to the side. I almost dropped the weight on myself. Anyway I was able to train around it before using floor press for bench work. So I am going to see if I can do that. I may end up having to get this scoped but right now I don't have the time or money to do so unless it becomes a must. I think the pain in the front of the shoulder is due to the instability in the shoulder from the labrum though, so I need to work around that for a bit.
MrKleen73
Legend
Almost forgot to update my workout. Although not too much to really say. It was a good one because I forced it to be but was also very frustrating because I kept bumping into limitations and having to work around them.
Rest was 30-45 seconds on all movements.
BB Incline Bench - 45x30, 95x15, 115x12, 135x12, 145x12, 165x8, I was hoping I could just keep moving up really focusing on stability but 165 just became to uncomfortable to continue. The guarding in my shoulder was keeping it from firing well once it hit the sore spot and the bar just dropped and inch or so before the muscle fired again to catch it.
Flat Machine Bench - 2 sets in top 3/4 ROM high reps to RPE8, 3 sets center of ROM only down to pulses x as far as willing to push it safely. - Chest was MASSIVELY PUMPED!!!! I just tried to stick in a pain free ROM on these to get some more volume and blood into the muscle.
Machine SHoulder Press 2 sets x RPE8 with a moderate weight - this was even bothering the shoulder yesterday, so I stopped.
DB Side Raises 25 x RPE9 x 4 sets - reps were in the 15-25 range
DB OH Press into Triceps Ext - 25 x 20 x 2 sets - just on left side - I could literally feel how much more work my right side was doing on everything. My right delt and triceps were both tight they were so full of blood but my left side had really only been stabilizing in a lot of the movements. So I pushed some more blood into the left side and tried to give it a little more work to even out the training volume some.
Rest was 30-45 seconds on all movements.
BB Incline Bench - 45x30, 95x15, 115x12, 135x12, 145x12, 165x8, I was hoping I could just keep moving up really focusing on stability but 165 just became to uncomfortable to continue. The guarding in my shoulder was keeping it from firing well once it hit the sore spot and the bar just dropped and inch or so before the muscle fired again to catch it.
Flat Machine Bench - 2 sets in top 3/4 ROM high reps to RPE8, 3 sets center of ROM only down to pulses x as far as willing to push it safely. - Chest was MASSIVELY PUMPED!!!! I just tried to stick in a pain free ROM on these to get some more volume and blood into the muscle.
Machine SHoulder Press 2 sets x RPE8 with a moderate weight - this was even bothering the shoulder yesterday, so I stopped.
DB Side Raises 25 x RPE9 x 4 sets - reps were in the 15-25 range
DB OH Press into Triceps Ext - 25 x 20 x 2 sets - just on left side - I could literally feel how much more work my right side was doing on everything. My right delt and triceps were both tight they were so full of blood but my left side had really only been stabilizing in a lot of the movements. So I pushed some more blood into the left side and tried to give it a little more work to even out the training volume some.
MrKleen73
Legend
I didn't want to share this because it is definitely a step down from where I was at the end of the transformation challenge. I know that with no leg work, or cardio that it has not been easy. Hopefully posting this up will give me more motivation to avoid the pitfalls of having these little eating binges because without the heavier training my body doesn't have a place to put it other than storing some fat.
Still not too bad but I don't want to get any further than this so from here on out I will post a pic of myself every 2 weeks and I need to be the same or improved. If not then I have to clean up quickly.
Invalid Link Removed
Still not too bad but I don't want to get any further than this so from here on out I will post a pic of myself every 2 weeks and I need to be the same or improved. If not then I have to clean up quickly.
Invalid Link Removed
MrKleen73
Legend
Thanks Brother! In my opinion I still look pretty good. I just don't want to get to a point that I don't and that is only a couple easily gained lbs with how I store my fat gain. It goes under my pecs very quickly and for me personally that is my insecurity "trigger", so I have to make sure it doesn't get worse. I use when my nipples point through my shirt as my "OH SH!T I need to lean up!" alert.
Studhorse
Legend
lookin good to me! I have been to the gym like 2 times in the last 3 weeks. at least you had the balls to put up a pic.
MrKleen73
Legend
Ha that is the first time I have heard that. You just come up with it or heard it before and it just applied. It is funny but every time i get dressed then tuck my shirt in I look at myself and think the same thing. "I look like a Buff Pirate...." or " I look like a musketeer!!!"I love how it looks like you’re an amputee/pirate in that pic - Captain “Jacked” Sparrow
Thanks brother, and workouts have been sparse but these pics will help me hold myself accountable. Like I said I still think I look good but definitely not as good as I thought I did before taking the picture!
Rocket3015
Legend
Looking pretty good in my opinion !
booneman77
Legend
being accountable enough to post up a pic is more than any average joe will do, so on that alone you're 10 steps ahead!
hairygrandpa
Legend
Not bad at all. Nothing you couldn't fix in a few days.
MrKleen73
Legend
Thanks Rocket!
Agreed, now to take the action needed to fix things.
Agreed, I would say a week of solid dieting would make a big dent in this. My goal is not to be ripped at the moment anyway, but I would like to be closer to where I was at the end of the challenge.
Holy crap my calf is so sore, they had me do some standing one leg calf raises Monday and today that puppy is lit up!!!! Hard to believe my body weight was enough to get me sore. Talk about really being weakened from the boot.
Have training planned for tonight. Hopefully everything cooperates with me. Plan to do a little more full body type stuff to get the energy expenditure up more. However that really depends on how everything feels when I get started.
MrKleen73
Legend
Right, he was definitely punny!
So last night I did somewhat of a full body workout.
Super Set
BB Bent Over Rows - Bar x 30, 95x15, 95x15, 135x15, 135x15, 165x15, 165x15, 165x15
Barbell Floor Press - Bar x 30, 95x15, 95x15, 135x15, 135x15, 165x15, 165x15, 165x15 Some mild discomfort on a few reps, had to kind of "flex" the shoulder and also create intentions to stabilize the joint and it went away.
Body Weight Overhead Squats 2-4-2-2 tempo 4 sets of 15 - EI 2 seconds thigh and glute contraction at top of movement, 4 second negative 2 second pause in the hole, and 2 seconds concentric contraction.
The body weight squats were my first attempt at any sort of squatting. I am more using it for conditioning and to help restore flexibility in my foot and ankle. That is why I chose a 2 second pause in the hole. They said that is going to be a big factor in how quickly this can heal itself. So that is part of it. I will be keeping a very close eye on how the foot feels while doing this stuff. I wanted to do 6 sets here but 4 was where I started to feel the muscles on the side of my foot fatigue so that is where I stopped.
I called it a day at this point, had a serious pump. I feel like I might be able to push some reasonable weights on the floor press here shortly but want to get my form back down and the bar path and grip just right so there is as little pressure on the labrum as possible and joint stability increases.
hairygrandpa
Legend
Awesome! Looks better than my gym, honestly!
BennyMagoo79
Well-known member
Nice setup mate.
Rocket3015
Legend
Looking good man !!!
MrKleen73
Legend
Thank you Gentlemen! It took a lot of work. I am contemplating selling the Paramount Universal set up and getting a leverage based plate loaded system. I found two PowerTech gyms local for right at 1000, one comes with 280lbs of weights. Going to see if I can get in on that. If so then I will turn around and sell this for as much as I can get out of it. It was right at 2000 new. I will probably put it up for 750 and see what happens... I won't try to sell it until I know I have the other stuff though...
Only things I really need are to set up a peg board for some of my stuff, maybe a tote or two, and some barbell storage and i could really have a nice clean set up. Also contemplating getting rid of my sled as it takes up a good amount of space in the garage compared to how much it is used. Then again I am damaged and can't really use it right now... otherwise I would probably be using it for GPP.
Planning to hit up a full body tonight. Should be fun having a clean place to knock it out in.
MrKleen73
Legend
Thank you Gentlemen! It took a lot of work. I am contemplating selling the Paramount Universal set up and getting a leverage based plate loaded system. I found two PowerTech gyms local for right at 1000, one comes with 280lbs of weights. Going to see if I can get in on that. If so then I will turn around and sell this for as much as I can get out of it. It was right at 2000 new. I will probably put it up for 750 and see what happens... I won't try to sell it until I know I have the other stuff though...
Only things I really need are to set up a peg board for some of my stuff, maybe a tote or two, and some barbell storage and i could really have a nice clean set up. Also contemplating getting rid of my sled as it takes up a good amount of space in the garage compared to how much it is used. Then again I am damaged and can't really use it right now... otherwise I would probably be using it for GPP.
Planning to hit up a full body tonight. Should be fun having a clean place to knock it out in.
hairygrandpa
Legend
hairygrandpa
Legend
Rocket3015
Legend
If you get a Power Tech System let me know how you like it, I have a Power Tech Squat Machine, but I have thought about buying a whole system (used)
love2liftkat
Board Sponsor
Garage is looking great!!
MrKleen73
Legend
Me too, it is a great HIIT workout.
LOL
I sure will, how do you like the Squat machine? I am also looking at the Body Solid lever gym. It has bearings and stuff which would make it very smooth to operate and likely last longer. If I do that it will probably be new. However if I get the one that is used locally I get more weights with it but transport and what not is going to be hell as opposed to having it delivered new. The body solid is the better unit and is like 1700 with attachments that the Power Tec doesn't or that I will have to order later. On top of that I don't own a truck...
THanks, Trinity came out to workout last night and was like "Oh My God Dad! You made it look so good out here!"
We hit up a nice little Quick paced workout last night. We did not time rest just went in a pretty quick I go, you go pace.
KB Swings - Me 55x20 x 5 sets - Trinity 15x20, 20x20 x 4 sets
Push Ups Me - Supinated on rotating push up handled- 4 sets of 20-40 reps @ RPE8 - Trinity regular push ups 4 sets of 10
Trinity Leg Press 4 sets of 10
Me - Leg Extensions 150 x 4 sets 10-25 reps RPE9
Seated Supinated Cable Rows - Me - 150x 15-25 reps @ RPE8 - Trinity 3 sets of 10
I used some clumped up Radiate before leaving work for energy, and obviously underestimated how much I was getting in the clumped up form. So I ended up flying way too high intensity, and had to sit down after my first work set on the rows. My heart was just racing, I wanted to puke, and felt shaky and weak. So I stopped and let Trinity finish up her sets.
I have to say that for anyone with a home gym that wants to be able to do some Kettle Bell swings you should definitely pick one of these up.
It is called a Kettle Gryp, and it turns dumbells into a KB. You probably wouldn't want to try olympic lifts with it but swings and carries is good. Last night was the first time I used it and it worked really well for the KB swings. I am going to try them next with my Iron Master DB's and go even heavier.
The only thing I noticed was with my 55lb weights the handles are a little small so the grip was not super tight. There was maybe 3/4 inch of play on the side of the Kettle Gryp attachment which allowed the weight to slide to one side of the DB handle if you swung it off center but was far from an issue. Like i said it was less than an inch so could be mildly off center with that small handle. However with even a normal standard handle it would be secure enough not to slide and will definitely be very secure with the Iron Master DB's which have a larger handle.
Either way this now gives me up to a 120lb KB for less than $20-35 on Amazon depending on when you catch it.
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MrKleen73
Legend
Agreed, it was pretty nice. She told me she had fun and that is what I liked best about it.
Planning on a little activation/mobility/GPP work tonight. Will do some activation work, mobility drills, myofascial stretching, and maybe some GPP, conditioning work or Carries to round things off for a good activity level.
I plan on writing some of that up here shortly so I have a good focused plan and don't just wing it. Looking at some Travis Smash stuff online to try to help with the shoulder and shoulder capsule issues. See if I can't loosen that up a bit.
Rocket3015
Legend
MrKleen73
Legend
Very cool I don't think that the bearing on the other will be that big of a deal as far as lasting long. I have seen a lot of people still happy with their Power Tec equipment 10-15 years later. If I can get the one with a couple extra attachments and the 280 in weights for 1000 that will be a pretty nice deal. Just have to figure out how to get it to the house. As well as free up some funds because i would need to sell the Paramount home gym to pay some of it back.
hairygrandpa
Legend
Awesome invention!