KLEEN - STRONG BODY STRONG MIND!
- Thread starter MrKleen73
- Start date
MrKleen73
Legend
Training this week has been non-existent. Not a good start to the challenge but I have had so much going on at home that I have not been able to get in a lift yet this week. That sounds horrible but really it is only 2 days without a workout.
Hitting up a workout tonight, more than likely going to do some timed complexes. Since I can't really push much weight just going to focus on energy consumption and enough resistance to try to keep my muscle on my frame. May also add in some calisthenics workouts for my main resistance. Hopefully that along with doing some recovery drills for my trouble areas will get me right as rain.
Trying to remind myself I don't need to go heavy or kill myself right now. Just go for aesthetics and fixing some imbalances so I can train harder again. Motivating myself to do this stuff is hard as all get out. I like intensity, and well, with a bum foot and two bitching shoulders I am limited there, so it is a matter of discipline more than anything else.
Hitting up a workout tonight, more than likely going to do some timed complexes. Since I can't really push much weight just going to focus on energy consumption and enough resistance to try to keep my muscle on my frame. May also add in some calisthenics workouts for my main resistance. Hopefully that along with doing some recovery drills for my trouble areas will get me right as rain.
Trying to remind myself I don't need to go heavy or kill myself right now. Just go for aesthetics and fixing some imbalances so I can train harder again. Motivating myself to do this stuff is hard as all get out. I like intensity, and well, with a bum foot and two bitching shoulders I am limited there, so it is a matter of discipline more than anything else.
HokiePride
Well-known member
Which part? I’ve been running this log since 2016 and not many pay attention to it. So I just basically use it for my reference and logging purposes. Which thread? Or are you saying create one for this month. In November I’m running a modified version of the full Squatober until Deadcember begins in December.
MrKleen73
Legend
Absolutely, I mostly workout because it is fun to me. It is hard to force the maintenance type stuff when you can't really do the stuff you enjoy more to balance it out. Thats okay though. Once I get myself squared away I should be able to do even better at what I enjoy doing.
I just need to get dogmatic about doing the corrective stuff, and do it in a way that also burns some energy to help me get to my goals.
No I mean the challenge log I attached where we are all committing to whatever challenge we have accepted. It is a group thread for support and camaraderie.
This one here. Invalid Link Removed
My thread is not really all that busy either. I think I spend more time in others threads trying to be helpful so most of the value I offer the community is not in my thread...
MrKleen73
Legend
Last night I took a page out of the programs I wrote for love2liftkat and did 3 15 minute blocks for my workout with 3 minutes rest in between blocks and as little rest as possible during the 15 minute blocks.
Upper Block = 15 minutes
Chins x5
Ring Push Ups x8
Planks x 30 seconds
Completed 6 rounds and up to 6 ring push ups before time went off.
Rest 3 minutes
Lower Block - 15 minutes
Single leg SHELC - 10
Goblet Squat - 15
Med Ball Rotations 10
6 rotations did not start 7th I was close to time and didn't want it to go off with only one leg done on the SHELCs.
Rest 3 minutes
Accessory Block = 15 minutes
KB Swings 65x15
Side Raises 25x10
Band Pull Aparts - 20 green band
6 rotations, I actually ran out of time as I was finishing the side raises but decided to complete the band pull aparts.
All in all this was a very challenging workout due to the pace. I even broke a sweat in the garage and it was only about 65 out. I only worked until I felt any instability in either shoulder then would stop the set for safety, rest a second and then complete reps. Only happened a few times due to cumulative fatigue.
Upper Block = 15 minutes
Chins x5
Ring Push Ups x8
Planks x 30 seconds
Completed 6 rounds and up to 6 ring push ups before time went off.
Rest 3 minutes
Lower Block - 15 minutes
Single leg SHELC - 10
Goblet Squat - 15
Med Ball Rotations 10
6 rotations did not start 7th I was close to time and didn't want it to go off with only one leg done on the SHELCs.
Rest 3 minutes
Accessory Block = 15 minutes
KB Swings 65x15
Side Raises 25x10
Band Pull Aparts - 20 green band
6 rotations, I actually ran out of time as I was finishing the side raises but decided to complete the band pull aparts.
All in all this was a very challenging workout due to the pace. I even broke a sweat in the garage and it was only about 65 out. I only worked until I felt any instability in either shoulder then would stop the set for safety, rest a second and then complete reps. Only happened a few times due to cumulative fatigue.
MrKleen73
Legend
Yeah I also like that I know I can spend a solid 10-15 on my warm up and or pre-hab work and still get out of there in just over an hour with the 3 minute rests in between complexes and this should really increase my work capacity.
love2liftkat
Board Sponsor
Such a fun and intense training program!! Makes me sweat every time!!
Hyde
Legend
MrKleen73
Legend
Yeah, I really enjoy it too.
I broke a sweat just reading it
It is definitely more of an energy burning, feel good type of workout. However if you can load up on the weight the layout works really nicely too! I did another session like this Sunday just different exercises.
Hand Stand Hold 30 second/ Cable Rows x15 / Side Planks 30 seconds per side - 5 rounds
Lunges 20/ Heavy Swings 10 / Knees to toes 10 - 6 rounds
BB Curls 25 / Rope Triceps Ext 25 / DB Side Swings 25 - 6 rounds
I was sick Monday, and Tuesday, stomach bug going around. Missed work Monday, but managed to suffer through it yesterday while getting wrung out. I finally felt better about 4:00PM yesterday, and was tempted to workout but had some business stuff to do as well as a protective wife telling me not to be stupid...
On a physique based note, I seem to be leaning up just slightly. Hard to tell after being sick what has happened but before I got sick I noticed I seemed to be tightening up slightly. I am flat as all get out right now so I just look smaller.
Seems like things are trying to pick up with the coaching, and I am finding myself busier with less and less "free time" but that is okay. It is definitely an adjustment but one I am happy to make.
MrKleen73
Legend
I am using the Kettle Gryp with my Iron Master DB, used 100lbs this time. The Kettle Gryp held the weight very securely and at no point did I feel like it was unstable.
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Yeah, I agree I really need to feel better, even today my guts aren't 100%, and getting the food in still isn't easy. Today I have only managed to eat about half the food I should have by now.. The wife knows me well and knows I will go out there out of a sense of duty if I have already missed a couple days. Like I really want to go out there and do something tonight but not sure it is the smart thing to do or not. I am going to try to get more food, salt and carbs in me and see how this evening goes. I think if I decide not to "Train", I will at least do some mobility stuff.
Ulfhednar
Member
I just got some hemp sticks and they work numbers on your stomach and anxiety or just get other CBD products.
MrKleen73
Legend
"Herbal medicine" had a HUGE part in making the last couple days tolerable. I don't know that I would have eaten at all Monday without that natty stomach medicine!
love2liftkat
Board Sponsor
Stomach bugs stink! Glad you’re feeling better!
Ulfhednar
Member
Aint it a life saver lol thank God for that!
hairygrandpa
Legend
With a stomach bug, like travelers diarrhea , my first aid is golden seal root extract -or barberry. Normally, if its bacterial, its gone the next day. If its intoxication, like by salmonella -or e.coli, charcoal is my go to. If its a persistent thing, Saccharomyces boulardii will cure it in about 3-5 days.
jswain34
Well-known member
^ Salmonella and E. coli are both types bacteria and causes of infectious (maybe thats what you mean by intoxication?) diarrhea. Theres a good chance that your "its gone the next day" type is viral enteritis and would have been gone the next day regardless if you took whatever that supp is. Its all about using whatever means necessary to replenish fluid loss, get cals in, and just let the damn thing take its course in MOST cases.
Hyde
Legend
Sure, but how else are you gonna justify your love of eating charcoal to your family??
hairygrandpa
Legend
Most food is cooked. Bacteria is already dead -but their toxins are there. Google: Shiga toxin and enterotoxin.
After a dose of barberry extract/golden seal root extract, I normally wait 8-12 hours to use activated charcoal (would render the supplements inactive if taken earlier). If after taking both symptoms persist, its most likely a virus, that is when Saccharomyces boulardii is your savior. I don't take S.boulardii as a first aid, as it takes time to colonize your intestines, its alive.
Edit: Hydration and electrolytes is a must, obviously. Also, not giving into the feeling you have to fart, is a must.
HIT4ME
Well-known member
Yes. I have a feeling there was a lot of stink from his stomach bug. I think we are all happy it is gone.
MrKleen73
Legend
Thanks Kat!
Yes it is.
Thanks HGP!
Luckily this time around it was just vomiting and not out both ends! Puking and not being able to eat or hold things down was bad enough.
MrKleen73
Legend
LolSure, but how else are you gonna justify your love of eating charcoal to your family??
Will have to have a look that up.Most food is cooked. Bacteria is already dead -but their toxins are there. Google: Shiga toxin and enterotoxin.
After a dose of barberry extract/golden seal root extract, I normally wait 8-12 hours to use activated charcoal (would render the supplements inactive if taken earlier). If after taking both symptoms persist, its most likely a virus, that is when Saccharomyces boulardii is your savior. I don't take S.boulardii as a first aid, as it takes time to colonize your intestines, its alive.
Edit: Hydration and electrolytes is a must, obviously. Also, not giving into the feeling you have to fart, is a must.
Lol luckily just vomiting this time.
DemntedCowboy
Well-known member
Luckily wasn't coming out of both ends at the same time. Had a buddy in the Army that pissed his wife off. While pucking he sh*t all over the shower curtain.
HIT4ME
Well-known member
Lol, yeah. Super lucky. (Sarcasm meter should go off the rails reading that)
hairygrandpa
Legend
The time I was doing a missile test in the south Russian desert, we had to use the Russian toilets. Basically a hole in the ground and two handles to help keep balance, while aiming at the hole. The wall behind the toilet was full of sh1t , all the way up until under the ceiling. THAT is diarrhea, what anyone of us had so far is laughable.
MrKleen73
Legend
So speaking of shower curtains and sex... I would like to make a suggestion to you all that is VERY FUN!!!! Go buy a cheap plastic shower curtain, put it on the floor, get naked with the wife and cover yourself in baby oil and enjoy some sweet slippery sex! There is just something amazing about the feeling of your whole body in contact slipping and sliding skin to skin... Just have a towel nearby to wipe your feet before you get up to get in the shower.
TRUST ME THIS IS AWESOME!!!! WAY BETTER THAN IT SOUNDS!!!! I guess you could use lube or whatever but that gets expensive. Somebody else give this a shot and report back!!!!
I know right! Sucks all by itself doesn't it. However both is worse. I have been through the every dry heave caused me to blow out the back side too and YEP just vomiting is way better!
The time I was doing a missile test in the south Russian desert, we had to use the Russian toilets. Basically a hole in the ground and two handles to help keep balance, while aiming at the hole. The wall behind the toilet was full of sh1t , all the way up until under the ceiling. THAT is diarrhea, what anyone of us had so far is laughable.
Yikes!!! I would be the guy digging my own hole no where near a wall... look like a cat covering my crap with kitty litter...
MrKleen73
Legend
Alright, nothing to do with fitness, just sharing some pics of my beautiful ladies and I at Trinity's first half time performance with the Lasso's (School dance team).
Beard is growing like crazy! Gonna be pretty long by Christmas!!!!
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Beard is growing like crazy! Gonna be pretty long by Christmas!!!!
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Studhorse
Legend
A cheap shower curtain would be a good idea!
I have a big roll of visqueen that works great for this. Didn't have baby oil. used fractionated coconut oil. taste better if it gets in your mouth!
Studhorse
Legend
Glad she looks like mom!
MrKleen73
Legend
LMAO, I see what you did there, but about the only thing she got physically from her Mom are those gorgeous blue eyes!!! Oh yeah, and also FULL SIZED TEETH!!!! I have tiny chicklets... LOL
My hair was blonde until I hit about 12 then started darkening up too.
Then again Jo and I have enough similarities we could pass for brother and sister...
hairygrandpa
Legend
Nice family pics! Looking happy all around!
MrKleen73
Legend
Well to be honest I am sure I wouldn't have done it if it required going to buy those things... my baby mama is the one who heard of it being done and brought it up when we were getting ready to move. We ran across an unused shower curtain as we were packing and she brought it up. Sure sounded like more fun than we were having so it was an easy decision to make.
With that being said, it was the shiz!!! If you know how drastic of a difference lubrication makes to a massage, IE a massage with lotions always feels better than one without. This just capitalizes off of that but full body. I would say sure it is a little work but the reward is pretty phucking fantastic.
Thanks HGP!
Workouts this weekend were pretty basic, Full body Push on Friday, and Full Body Pull yesterday.
Rocket3015
Legend
Great Looking Family !!
HIT4ME
Well-known member
Great looking family!
You definately hurt the average though....mathematically speaking.
Hyde
Legend
Hahaha hey someone has to carry the groceries and fight the bad guys!
HokiePride
Well-known member
Awesome family
MrKleen73
Legend
Thanks Rocket!
Oh no doubt... that grizzly beard I am getting ain't helping the "pretty" much either. LOL Thanks!
BOOM!!!!
Thanks!!!
Last night I just did the basics...
Pull ups 50 reps
Push Ups 100 reps
Walking Lunges 150 steps = 75 per leg
Was just a little work to get the blood flowing and burn some energy. I didn't want to do anything at all but figured this was better than nothing.
Going to see Twenty One Pilots tonight with the wife and daughter. Pretty excited about it, talk about an eclectic band. Their sound is all over the place but they have great music. Plus Trinity just loves them so this is major cool Dad and Mom points for taking her to this one. I will be leaving work early to go pick her up and head back downtown for the actual concert.
HokiePride
Well-known member
Simple, fast, effective and Kleen Workout! I had to. It was too easy. See how I did that. Twice. #BeastMode
MrKleen73
Legend
Well played Sir!
We had a blast at the show. One of my favorite concerts of late. What a show they put on and the talent!!!! Just ridiculous! Light show rivaled pretty much any show I have been to as well.
Planning a quick workout tonight, not sure if I will do body weight or weights. I need to see how my body is feeling. Most likely a mix of both. Feeling like at a minimum I want to do some cell swelling work on my shoulders and maybe arms at the end of it.
HIT4ME
Well-known member
21 Pilots is actually awesome. They have some very unique approaches to song writing. I used to be into guitar playing and I liked playing stuff like Joe Satriani, Steve Vai and Eric Johnson. I always enjoyed the challenge and theory behind it all.
But I also really appreciate how some people can be technically simple yet so powerful. Tom Petty comes to mind. Rob Thomas. 21 Pilots has a place on that list even if it isn't quite iconic.
"Screen" is a great song.
But I also really appreciate how some people can be technically simple yet so powerful. Tom Petty comes to mind. Rob Thomas. 21 Pilots has a place on that list even if it isn't quite iconic.
"Screen" is a great song.
MrKleen73
Legend
Nice, those are some great guitarists for sure! I never learned to play an instrument, I was in choir most of my short school career though.
Yeah, although I would say they are becoming pretty iconic, time will tell with them. I definitely wouldn't call them technically simple though. Although they have some folk rock stuff they have a lot of really big intricate production too with their pseudo rap and what not. The singer surprised me with the variety of instruments he played.
Tom Petty... make me mourn a bit why don't ya!
Had a hell of a workout last night.
Warm Up / Conditioning was body weight resistance focusing on joint, and muscle control.
This is going to sound a bit weird but that is okay, it felt so good to do. I got on the floor for my upper body warm up drills, and had some really good tunes on. I started doing all of my shoulder rolls, and angry cat / camels and the like and it felt really good. Then a song with a banging beat came on in the middle of it while I was resting on all fours and I just kind of started moving to the music a bit. I actually like to dance so while I was down there on all fours I noticed that as i did some of that the resistance from my body weight turned everything I was doing down there into a form of resistance training. So I just went with it. I was doing all kinds of things to the music, just feeling how my body moved and making myself control all the contractions from so many angles, even did things to get the legs a lot more involved. So basically I spent about 20 minutes kind of planking, push ups, seal pushups, shoulder, angry cat / camels and body rolls, 1 arm shoulder rolls, pike walkouts, pike extensions, the list goes on and on. I tried to keep my knees off the ground pretty much the whole time to keep resistance high.
By the time I finished 20 minutes of that I was already dripping sweat and pretty much had a full body pump!
Complex 1 - reps were dropped on sets as I fatigued more in order to stay in a range I had full control and joint stability, then I stopped at the first sign of pain in the shoulder. The tweak was minimal but I wasn't pushing it. Tempos were kept very controlled on concentric, and slow on the negative.
Ring Push Ups - 15, 15, 12, 9, 8, 6, 1 - shoulder tweaked at beginning of last set
Mixed Grip Pull ups - 6, 6, 6, 5, 5, 4, 3 - 1 second pause at top - these got real hard due to the fatigue from the shouldering.
Sand Bag Shouldering with 100lb homemade sandbag - alternated right and left shoulder with each rep -
12, 10, 10, 8, 8, 8, 6 - Holy Crap these kicked my ass!!!!
I was DRENCHED when this was over!
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Complex 2 - 60 lbs all exercise - slow tempo, focusing on quality of contraction - No Rest 5 rounds RPE9
Pec Deck FLies - 30ish, 25ish, 25ish, 20ish, 15ish
Overhead Cable triceps Extensions - 25ish, 20ish x2 set, 15ish x2 sets
Cable Curls w/ exaggerated ROM - 15ish x 2 sets, 12, 10, 9 - negative was taken to a hyperextension and flexed triceps, concentric was curled to max contraction then shoulder raised 2 inches to completely shorten the biceps all the way.
TRX / Ring Alphabet - I=15, Y=15, T=15 x 2 sets
Here I am as a nice sweaty mess at the end.
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hairygrandpa
Legend
Getting all moist reading that. Sand Bag Shouldering, I hit it with the fists and you carry it around, LOL.
Sand Bag Shouldering, I hit it with the fists and you carry it around, LOL.
MrKleen73
Legend
hairygrandpa - more like fling it around, was basically cleaning it from the floor to one side explosively, then lowered under control and then the other shoulder and repeat. My upper back and rear delts felt so alive!!! This is the first thing I have been able to do recently that really got my yoke well... YOKED!Getting all moist reading that.
I do have my heavy bag too, I need to reinforce the rafter where I want to hang it up and then I will get to bang on it like you!!!! Right now my power rack is where it used to hang.
HIT4ME
Well-known member
When I say "technical" I mean, from an individual insteument/skill level. For instance, someone like Yngwie Malmsteen or Steve Vai, or even Eddie Van Halen are extraordinarily technical in their playing. The physical ability to play what they play can be a challenge in itself.
Someone like Tom Petty plays things that aren't really quite on the technical level of a virtuoso, but his song writing is so great.
I would say 21 Pilots has some cool and complicated stuff, especially from the song writing side...but the virtuoso technical side nit so much. The guy MAY be quite capable on that level, but it isn't what he writes.
But that was kind of what I was getting at - it really amazes me how some guys can take something that is relatively easy to play and just make it into something so powerful anyway.
In a similar but different way, Eric Clapton can be like that. I got to see him in concert once and it was amazing because even songs that I think completely stink on the radio were so powerful and just completely rocked. "In My Father's Eyes" is a song I would change in the radio...but it rocked live. He just has so much energy.
Great workout brother. As I approach the big 40 I am starting to focus more on mobility and pain free movement, etc. Your strange warm up seems like a bit of a crossfit/yoga/rock combo. Haha.