KLEEN - STRONG BODY STRONG MIND!
- Thread starter MrKleen73
- Start date
MrKleen73
Legend
Yeah totally different.
Thanks, I do too, but I feel he went a little too short in the area under my bottom lip, and it didn't blend in well with the long part. Going to give it another week or two to grow back out there before I decide if I want to go back to a goatee for a bit then reformat. At least I know that I can grow a nice one out for sure. Now to see if i can get this back to where i want it or start it over later.
Thanks Brother, there were some moments where i was worried.
Thanks, and I know right, heck i figured I would mention it because it looks touched up, and didn't want people thinking I was trying to get over on them.
Now to just keep making smooth and steady progress leaning out as we head towards spring while nursing the leg back into some resistance training.
I may maintain around here for a bit while nursing the leg back but will probably just keep focus on leaning up gradually.
booneman77
Legend
It always amazes me how protruding your abs are even when you’re higher in bf! Those bricks are always in the game!
MrKleen73
Legend
Yeah I consider myself lucky to have 2 things that are very much genetic gifts, my abs, and my calves, you just can't train for these types of abs it is simply just luck. Same with my diamond shaped calves that I never work. They grow like mad when i do, and I know I am lucky to have that as a gift.
MrKleen73
Legend
Welcome man, been doing well and you?
MrKleen73
Legend
That is does, heck even if I am slacking the board pulls me back into what I need to be doing. Just that added bit of accountability.
MrKleen73
Legend
I took the last 3 days off from the gym, I ran myself ragged plus was suffering from some stomach bug for the last 8 days. So I decided I needed to just let myself rest once I knew I completed my challenge. I am still dragging a bit today, stomach still not 100% so I may take one more day off then start back on the grind.
I shaved the beard back down to a goatee, and it looks like I am missing the bottom half of my face. LOL So used to the beard. I also look like a baby again. I swear I dropped 10-15 years off of my looks just by shaving. My wife gave me about 100 kisses once she saw it and said "My husband came home!!!!" So we know what her preference was.
I shaved the beard back down to a goatee, and it looks like I am missing the bottom half of my face. LOL So used to the beard. I also look like a baby again. I swear I dropped 10-15 years off of my looks just by shaving. My wife gave me about 100 kisses once she saw it and said "My husband came home!!!!" So we know what her preference was.
MrKleen73
Legend
You should have told her, “That man is dead” dramatically and stormed out of the room
I was in the car so maybe fish tail around the corner as I pulled away...
Funny thing is I have been asking her opinion but she didn't want to say she didn't like it, but her reaction at seeing it shaved said volumes! I will probably leave it alone for a few months at least so she can enjoy it.
Studhorse
Legend
Oh trust me your will enjoy it as well! :hump::hump:
Rocket3015
Legend
My wife and two daughters have never seen me without a beard and I've been married for 30 years, It's been awhile since I have shaved !!
hairygrandpa
Legend
I can't shave it off. Its disguising my flabbery turkey neck .
booneman77
Legend
I was explicitly told on my wedding day that my wife would not follow through if I shaved all mine off 
. Said she didn’t want to be with a 12yr old
. Said she didn’t want to be with a 12yr old
Rocket3015
Legend
At 60 years old and a grey beard I might look a little younger if I shaved, Things that make you go hummmmmmm
MrKleen73
Legend
That's a long time!!!!
LMAO, just down to the goatee, like we normally have.
LMAO!!!! You do have that Baby face.I was explicitly told on my wedding day that my wife would not follow through if I shaved all mine off
It might, but you are rocking the silver eagle look like a champ! I will say that my face looks really odd right now. I am used to having an extra 4-5 inches of chin with all that hair. Now it looks so small and disproportionate for what i am used to seeing in the mirror. Going to take a week or so to get used to the new geometry of my face.
Hit up A push and a pull session this weekend. Really crushed them too. Going to need a couple days to let the elbows recover I think.
Saturday - Push Work
Dynamic Warm Up
Flat Bench 45x25, 45x25, 95x5 - Decided this was not a good position for the shoulder decided to move to Decline Bench
Barbell Decline Bench - 95x20, 145x15, 195x12, 245x12, 245x11, 245x9, 245x5, 195x9 - This was the heaviest weight I have had on the bar for free weight bench in a VERY long time.
Seated DB Arnold Press - 32.5x15, 40x15, 52.5x12, 60x12, 70x11, 80x9, 80x8, 80x5
Incline Skull Crushers 55lbs x 2 sets @ RPE9
Cable Overhead Triceps Ext - 80@ RPE8, 110@RPE8
Super Set 1
Side Raise Machine15kg x 20-30, 25kg x15-25, 35kg x15-20, 45kg x10-15, 25kg x Burn Out
Seated Triceps Ext - 25kg x20-30, 45kg x15-25, 55kg x15-20, 55kg x10-15, 35kg x burn out
====================================================================================================
Sunday - Pull Work
Dynamic Warm Up
Supported T Bar Row - 45x20, 70x15, 90x15, 115x12-15, 140x12-15, 185x10-12, 230x11, 230x9, 230x7
Close Grip Lat Pull Downs - RPE8 for all sets but the last which was a 9. - 120, 130, 140, 150, 160
Wide Grip Lat Pulls 130xRPE9 x 2
Straight Arm Lat Pulls - 3 sets @ RPE8, 8, and 9
Rear Delt Destroyer - 40,20,10 - OUCH!!!
Preacher Curls - 5 sets working up to 115 for the last straight set Sets were @ RPE8, 8, 9, 9, and failure
Occlusion Super Set x 5 rounds
Preacher Curls x35
Triceps Extensions x55 - Massive PUMP!!!!
I really need to look into some supportive shoes so I can start trying to do some more leg work other than just open chain movements.
Tonight is going to be a shopping night. I am going to stock up on some basic staples, grab 10-20lbs 90/10 ground beef, and 10-15lbs ground turkey, some chili fixins, other things to make some casseroles or crock pot type meals and start coming up with recipes that fit what I want to be eating.
hairygrandpa
Legend
MrKleen is cranking up the volume! Its about time.
MrKleen73
Legend
Thanks, I am finally finding getting a little traction as far as moving some weight.
Yes Sir, now that I can actually push myself on some things I am trying to take advantage of it intelligently. Still being pretty instinctive about the split and the types of training and rep ranges. On days I feel I can push, I push as far as I feel I can safely. I just have to be very careful not to cross the line. Trying to stay cognitive of my recovery ability when it comes to connective tissue.
Another reason I am not lifting tonight besides having plenty errands to run. My elbows were pushed pretty good yesterday so a day or two without any major grip work is in order. Will probably go in and do some cardio in the AM also.
hairygrandpa
Legend
In case you forgot, the elbow exercises you told me to do are a game changer.
MrKleen73
Legend
I am pretty sure they are why I am not in pain right now. I have revamped my warm up quite a bit recently, and I believe that it is a part of my current phase of success.
I don't remember if you watched the entire video or the series but there are a lot of shoulder rolls and other things to go through that really warm up the entire shoulder area and get you in touch with the muscle itself in order to do them. I have also been adding in some joint centration work as part of my warm up so I make sure to get good alignment in my body before even starting. I don't time it because I am now of the mind that this is the most important part of my workout. I should feel great when I am done, and ready to start lifting. I have been doing 5-20 minutes of various drills and movements at the beginning of my workout until I feel like I am truly ready.
I have been taking a lot of CEU courses for my recertification process and am learning a lot about Corrective Exercise, activation, movement patterns and the like. So I am trying to incorporate things into my warm up that set me up for success and will help to correct some of the poor movement patterns I have developed over the years.
MrKleen73
Legend
In that case you will like this, I think he really has a good grasp on side raises and offers some things people should think about and take notice of.
[video=youtube;zpUTA5i16kA]https://www.youtube.com/watch?v=zpUTA5i16kA[/video]
MrKleen73
Legend
Yeah, I like him a lot, John Meadows is great, Ben Pakulski, Jeff Cavaliere, or however you spell it (the guy from AthleanX), Zach Evenesh, Steve Shaw and also Brian Alsruhe for a lot of the stuff they put out. Of course EliteFTS stuff, and Mark Bells crew. Speaking more to youtube here, otherwise the list gets much longer. I love Fortitude Training by Scott Stevenson, DC is great too when I am healthy enough to do it.
As you can tell from my picks here that I like a lot of different training styles and enjoy incorporating things I have learned from many of them into my training.
MrKleen73
Legend
Absolutely, and if you have limited ROM in one shoulder the DB would probably help. I do them with DB's so I know both arms are doing equal work. With a bar you can bring it up with one side doing the lions share of the work. Just keep elbow and shoulder alignment good and you can most definitely get the same if not better benefit from it.
MrKleen73
Legend
You know what, I had the Bradford Press mixed up in my head with another one. However yes you could still do it but I was thinking of another movement. I call these Over and Backs which is what Meadows calls them and where I learned about them. They would definitely be more challenging to control the movement, but would probably also let you know if you have shoulder stability issues that need some attention.
Studhorse
Legend
Jeff Cavaliere has some really good stuff for when you have an injury or how to prevent. There are a few things I have seen of his I don't agree with but 99% of it has worked for me.
When I started to get lifting injuries Jeff as well as my AM brothers: MrKleen73 & hairygrandpa where a big help. Wish his stuff was around 20 years ago I may be in better joint health. But I probably wouldn't have listen and just did what worked for me.
Heck I did behind the neck Presses & Pull ups for years.
My bad injuries came when I was doing compound exercises. Squat: lower back, Deadlift: torn bicep, Dips: jacked my spin up. Bench press (Bar) Shoulder. (Damn I miss these)
But I'm sure all the other crap I was doing helped lead to injury.
When I started to get lifting injuries Jeff as well as my AM brothers: MrKleen73 & hairygrandpa where a big help. Wish his stuff was around 20 years ago I may be in better joint health. But I probably wouldn't have listen and just did what worked for me.
Heck I did behind the neck Presses & Pull ups for years.
My bad injuries came when I was doing compound exercises. Squat: lower back, Deadlift: torn bicep, Dips: jacked my spin up. Bench press (Bar) Shoulder. (Damn I miss these)
But I'm sure all the other crap I was doing helped lead to injury.
Studhorse
Legend
That can be challenging when you toss the kind of weight around that you do!
My favorite gym had a few of these. loved it. (unfortunately he went under about 4 years ago)
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MrKleen73
Legend
What method do you use to get them up there? I have found the knee up to be the best to get into position when using heavier weights.
Sit the DB on your knee then just raise your knee up with momentum and then pull the weight into position from there. When you do this make sure to tighten your core and back to absorb the DB landing in the rack position. Then repeat on other side.
You may already be doing that but it is most definitely the easiest way to get your DB's into position when alone.
You can also do this from standing, you just put the DB in front of the knee instead of on top.
Studhorse
Legend
Great point!
Make sure you try to keep the core tight. I tweaked my lower back trying to knee up some 90's about a month ago not paying attention to what I was doing.
hairygrandpa
Legend
Since I teared my rotator cuff (over a year ago) I don't do anything overhead anymore, besides bradford presses -and maybe one armed landmine presses, if they count. Hoisting the DB's in position is a movement I don't trust at all -at my age anyways.
Same with BB bench press, nowadays doing them seldom with 225lbs max -but playing with partials and TUT. I got somewhat paranoid about injury.
Same with BB bench press, nowadays doing them seldom with 225lbs max -but playing with partials and TUT. I got somewhat paranoid about injury.
BOSSMAN
Well-known member
This is exactly what I do on Seated presses.
Little different on standing presses.
I could always go upstairs at 3am and wake up the 17yr old for a spot. ...
MrKleen73
Legend
Yeah, I go through those periods, then get confident while things are going great. I do the same thing though, pick and choose where I can really lay it down, or have to hold back a bit.
I can overhead press pretty well, but horizontal pressing is not agreeing with me much lately. However I have found that a decline works well.
Nah, wake him up @2:45 so he can do the whole workout with you!
If you have a barbell you could always just clean the weight up into the rack position and then press overhead from there.
Studhorse
Legend
Yeah, I go through those periods, then get confident while things are going great. I do the same thing though, pick and choose where I can really lay it down, or have to hold back a bit.
I can overhead press pretty well, but horizontal pressing is not agreeing with me much lately. However I have found that a decline works well.
Nah, wake him up @2:45 so he can do the whole workout with you!
If you have a barbell you could always just clean the weight up into the rack position and then press overhead from there.
That would go over real well I bet.
If I'm being woke up @ 2:45 AM there better be a handy involved!
booneman77
Legend
at a MINIMUM haha
MrKleen73
Legend
From your Dad? EWWWWWWWWW!!!!!!!
I KID I KID!!!
My Dad's hands are really soft...
WAIT WHAT?!?!?!?!?!
BOSSMAN
Well-known member
Yall got me rolling right now....lol....straight up laughing by myself at my daughters bball practice.
I don't have Barbell equipment as of right now. Once I get through tax season, it's on. Garage makeover. I have the money to do it now bUT gotta get passed uncle Sam first.
I do need to get the boy lifting again. I don't think he has lifted since football. Usually he does swim team to stay in shape but we let him take off this season so he could hunt. He is a senior now and has been balls to the wall since his 8th grade year with a job and sports. He did miss a lot of hunting.
I don't have Barbell equipment as of right now. Once I get through tax season, it's on. Garage makeover. I have the money to do it now bUT gotta get passed uncle Sam first.
I do need to get the boy lifting again. I don't think he has lifted since football. Usually he does swim team to stay in shape but we let him take off this season so he could hunt. He is a senior now and has been balls to the wall since his 8th grade year with a job and sports. He did miss a lot of hunting.
LiveToLift
Legend
Oh man. Dad's and handsies because they have soft hands? Da**** did I stumble upon here? Bahahaha
Hyde
Legend
MrKleen73
Legend
This had me giggling when I saw it. I thought I had responded saying so. Too funny!!!!
So other than some walking and whatnot I haven't lifted any weights since Monday. I ate something that got me sick as a dog Tuesday afternoon and woke up sick Wednesday. I didn't feel well enough to lift Wednesday so I took the day off and last night I had a function with my daughter so no time to lift. Heading to the gym tonight to get a good one in.
I have continued to lean up using some lifestyle dieting. Eating with a bit of a caloric swing, and macros are on a sliding scale with each other right now.
Macro ranges have been around:
Protein: 125-200g
Fat 50-120g
Carbs trace - 350g
When protein is low carbs are high, when carbs are moderate fats go up, and protein is moderate, and some days I do keto, and protein may be high or moderate on those days.
The calories have been on kind of a swing and it seems to be working well. Been alternating Moderate deficit, large deficit, large surplus, large deficit, maintenance, large deficit, and so on. Not a specific plan so much as rolling with the punches and seeing how my body seems to be responding to the day before and making a decision based on that. Trying to keep metabolic flexibility high and efficient.
I would say I have probably lost another 1-2lbs of fat since the end of the challenge even with the limited training.
LiveToLift
Legend
I'm a huge fan of that gif as well! Hahahahahaha
MrKleen73
Legend
Yes that is my cut off limit. I get my renal function done every 6 months and my creatinine and BUN ratio has been better than before. My normal now is between a 1.45 and 1.55, it used to be 1.6-1.7 until I started taking better control of hydration. My doc said as long as it stays in the 1.45-1.7 range she is okay but if it gets up beyond that we need to take some measures. Most of the time I hit about 150 and the rest are carbs and fats. Sometimes I will bump them up, but only a few days. I really see less need for higher protein levels when carbs are high enough to support performance needs. The rest can be filled in with fats, and how many fats depends on insulin sensitivity.
Here are some current pics as of today. Not sure of weight but honestly think close to the same, maybe more. I have increased calories by about 300 a day since the new year.
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Just a few more lbs and the fat under my pecs should be almost unnoticeable. Not stopping this train yet. It is coming easy with 2-3 big meals of nutrient and calorie dense foods a day. Getting in an average of about 3000 calories a day in those two meals. Will start bumping calories a bit more soon but going to enjoy this ride while not loosing any strength in the gym and leaning out nicely.
Hit the gym a few times in Austin, crushed back and chest then shoulders and arms.
Chest was one of the best pressing workouts I have had in a long time. They had Life Fitness machines like hammer strength and they fit my body perfectly so I was able to press some weight!!! WOO TO THE MUTHA FUGGIN HOOOOO!!!!!!!!!!!!!!!
Incline Chest press worked up 1p x15, 2px15, 115x12, 135x12, 3 sets of 12-8 with 165lbs per side
Chest Supported Rows up to 1p x 15, 2p x 15, 115x 12, 135x10, 3 sets of 10-6 with 165 per side
military press isolateral 4 sets
super set
pec fly machine and rear delts 3 sets to RPE 8 and 1 set to RPE 9
=============================================================================
Seated Arnold Press @ 80 degrees - 35x wu, 45x15, 55x15, 65x12, 12, 12, 9
High End Side Raises 20lbs 4 sets into partials
Low End Heavy Side Raise Pulses - 45 x down into pulses x3
Super Set - 7 rounds = for both exercises I climbed the stack from 50 lbs up @ RPE8 & 9 until I could only get 6 reps then dropped about 1/3 of the weight and repped out on the next round
Preacher Curls
Cable Triceps Extensions