KLEEN - STRONG BODY STRONG MIND!

[Hyde]

Facts!!!! Trust me I know about trying to get up to speed as well as you already know. If you can avoid the frustration and focus on the most enjoyable things you are able to do it helps. Of course you already know that, no one here needs to impress the importance of consistency to you. You are one of the most consistent people on the forum outside of those with major fitness compulsions.

Thank you; I have to say it felt really good pulling those sets of 15 today. Even if it wasn’t all out, or as much weight as I have done in the past - I was getting after it! That’s really what it’s about, that thrill moving outside your comfort zone.

 

[MrKleen73]

Had a great weekend, really loving seeing my son so much right now. Hoping he gets the bug and stays with it!

I am focusing more on him and getting him trained up on some stuff and just working on things with him. So I am not really tracking my weights or anything so much as being instinctive, trying to create an effective amount of tension in the muscle to drive some adaptation.

I have him in the 5-15 rep range depending on goals but for the most part working toward sets of 10. His strength is coming in. We had to wrangle his eating in a bit. Between the MK, and 900mg of The Butcher a day he is getting quite hungry. So I had to give him a caloric range and a few ideas for bulk meals. Today I got the shopping pictures, the recipe intended with calories and the notice he was officially going to eat that almost every day for a while because he likes it.

My training is good,

Saturday was a bench press and pull up day.

Bench Press - multiple sets working up to 185x 3 sets of RPE8

Weighted Pull Ups BW+25 x 3 x 7 sets

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

Sunday Lower Body

Leg Extensions - potentiating sets of 12 until can't hit 12 @ RPE8-9

Leg Press - worked up via multiple high rep sets to 5p+25 x15 x 5 sets - I had a serious leg pump here, was getting hard to walk.

Lying Leg Curls Potentiating sets of 12 until can't hit 12 @ RPE8-9

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

I haven't made a lot of mention of it, but I have been doing cardio again as of last week. I have gotten in many walks, and 2 real cardio sessions, and 2 hours worth of VR Cardio.

I seem to still be leaning up slowly but surely which pleases me. Going to keep things moving in this direction for a bit. Not taking a lot of effort with the diet, and not losing any size in the process. For right now I am happy and don't really need a major or fast change in my physique from here. At least not right yet. LOL

 

[Hyde]

Awesome update

 

[BennyMagoo79]

Man, I can't wait for my kids to get a bit older and hopefully show some interest in physical conditioning!

 

[MrKleen73]

Thanks @Hyde and yes @BennyMagoo79 I am really enjoying it.

My son wasn't able to workout with me today due to work but he went to get his in anyway.

9/29/21 Cardio
Synth Riders VR - 50 minutes

9/30/21
Walked Dog
General Dynamic Warm Up
McGill Big 3

Pause SSB Squats - Bar x 20, 115x15, 155x5 x5 sets pausing 2-3 seconds per rep to increase stability and also allow my ankle and soleus to stretch longer in the bottom.

Ab Wheel Rollout - 10 hinging at the hip and pressing as hard as I could into the floor to really get the abs flexing at max intensity. 1 set, that was enough at that intensity level. I was toasty and my abs were almost cramping.

I didn't need any more leg work for today. I definitely stimulated the untrained muscles in the squat well enough create some adaptation. My legs were a little wobbly from my hips being shocked. Those pauses lit things up everywhere, and these were my first weighted squats since my back went out. So I am happy with that.

ABSOLUTELY ZERO PAIN FROM THIS WORKOUT!!!!!!

Still leaning up or looking like it in the mirror. Also getting compliments from people more about my weight loss or how I am looking. I think in about 5lbs I will look pretty good and abs visible but not defined and 10 my abs would be pretty prominent.

I am going to be calling a place called Airrosti tomorrow, it is a place that does a combination soft tissue / fascia work and rehab to correct movement patterns that I found out our insurance takes now. Their motto is We fix pain fast and lots of athletes review them well. Going to see if I can get them to work on my entire right side of my body... My ankle, knee, and hip, which effect my lower back, and also my RC & labrum tear, and subluxed biceps tendon. I am a mess! LOL When i was there with Sage's injury he told me I was like a dream client so going to give him a shot since they are doing a good job with Sage.

 

[Hyde]

Yeah bet you can keep those guys busy for a minute!

 

[MrKleen73]

Yeah bet you can keep those guys busy for a minute!

No doubt!!!!

 

[MrKleen73]

Things have been going pretty good. I have been consistent with training and really enjoying training with my son. He added in 10mg of RAD, from MAResearch a day last week. I had him front load on Cycle Assist, have him drinking a gallon of water a day and eating much better. He is starting to show some gains, and strength increases really just kicked in. His workout yesterday he was able to hit all new highs and said everything was just moving a lot easier for him. Pretty excited to see what he ends up getting out of this run.

We weren't able to lift together yesterday because I had a game to go to watch Sage do her halftime show. I came back home right after halftime and did an easy full body circuit to combine the last 2 workouts.
4 sets each 1 minute rest between exercises.
Chin Ups - RPE8, 26 reps total
Wide Grip Dips - RPE8 - didn't count
Hex Bar Dead Lift - 155x20 x 4 sets

The previous upper and lower sessions were all higher volume, RPE7-8, about 6-7 sets per upper body part, and 10-12 sets for lower body total.

Diet has been pretty much instinctive, lifestyle dieting, mixed in fasting, and multiple meal days. Really just getting in more fruit and veggies when i can and making sure the basics are covered with a little fun fluff food on the side.

I am still leaning up, I dropped another 2 lbs baseline, and my core is definitely looking more and more defined. Vascularity in arms is getting off the chain when I have carbs in the system, and or during training. Abdominals are starting to show signs of themselves when walking, or moving in the right light. Right now I am pretty happy with where things are and where they are moving too. I may make another push here shortly to get leaner faster but right now I am perfectly fine with my progress and thinking I might actually be pretty pleased with my physique without getting back on gear if I move things along correctly. I would like to have pretty decent abs by 195, if not then yeah I think I am a little smaller than I really want to be but we shall see. I think anyone who has been on gear knows that deciding not to try to be the biggest you can seems very counterintuitive to every goal I have ever had with lifting. So who knows, I may not be happy with anything less than a lean 200+.

 

[Whisky]

Things have been going pretty good. I have been consistent with training and really enjoying training with my son. He added in 10mg of RAD, from MAResearch a day last week. I had him front load on Cycle Assist, have him drinking a gallon of water a day and eating much better. He is starting to show some gains, and strength increases really just kicked in. His workout yesterday he was able to hit all new highs and said everything was just moving a lot easier for him. Pretty excited to see what he ends up getting out of this run.

We weren't able to lift together yesterday because I had a game to go to watch Sage do her halftime show. I came back home right after halftime and did an easy full body circuit to combine the last 2 workouts.
4 sets each 1 minute rest between exercises.
Chin Ups - RPE8, 26 reps total
Wide Grip Dips - RPE8 - didn't count
Hex Bar Dead Lift - 155x20 x 4 sets

The previous upper and lower sessions were all higher volume, RPE7-8, about 6-7 sets per upper body part, and 10-12 sets for lower body total.

Diet has been pretty much instinctive, lifestyle dieting, mixed in fasting, and multiple meal days. Really just getting in more fruit and veggies when i can and making sure the basics are covered with a little fun fluff food on the side.

I am still leaning up, I dropped another 2 lbs baseline, and my core is definitely looking more and more defined. Vascularity in arms is getting off the chain when I have carbs in the system, and or during training. Abdominals are starting to show signs of themselves when walking, or moving in the right light. Right now I am pretty happy with where things are and where they are moving too. I may make another push here shortly to get leaner faster but right now I am perfectly fine with my progress and thinking I might actually be pretty pleased with my physique without getting back on gear if I move things along correctly. I would like to have pretty decent abs by 195, if not then yeah I think I am a little smaller than I really want to be but we shall see. I think anyone who has been on gear knows that deciding not to try to be the biggest you can seems very counterintuitive to every goal I have ever had with lifting. So who knows, I may not be happy with anything less than a lean 200+.

all sounding really positive here bro

 

[RegisterJr]

I’m happy to hear you’re pain free, and making very impressive progress right now!

 

[BennyMagoo79]

Good stuff mate, sounds like you are making solid progress!

 

[love2liftkat]

Remembering Puccah

Remembering Puccah - AnabolicMinds.com

Hey everyone, as most of you have heard by now, one of our dearest members passed away on Friday. @puccah8808 There are no words to touch the loss this has created in my life, much less her family’s. She was such an incredible person…full of love, passion,and fire! She was always willing to help...

anabolicminds.com

 

[MrKleen73]

Hey guys, I am alive and things are going well. Still lifting with my son and enjoying the process. Did a bit of good eating this past weekend so need to slow my roll today and let things settle.

Training has been good, lots and lots of walking, carrying things around the block and what not. On top of some solid compound movement training. Staying pretty happy with how things are going, slow progress which is great because I am relaxing and enjoying the process with no pressure to do anything but be consistent with being active and moving.

I will update more in depth when I have a little more time but wanted to let everyone know I am good and things are going well. Just busy with living.

 

[MrKleen73]

Got in an hour of walking the bayou yesterday, and today. Tonight I will be lifting upper body with my son in the garage. Will update later or tomorrow with how things went.

 

[Hyde]

Take a photo of two next time you walk the bayou if you can. I always wonder what that looks like where you are at, not something I would expect there. I tend to think of your state as dry and rocky/dirt.

 

[MrKleen73]

Sorry for disappearing been a crazy time at work and been spending most evenings lifting with my son or running around for all of the color guard performances and competitions. Any sliver that is left the wife and I try to grab alone.

Training has been going pretty good, had a little set back on lower body but am back in it now and doing well.

Yesterday was easily a 2-2.5 year PR on bench. I hit my last 3 working sets 205x10, 225x8 and 8 probably at RPE 7-8, all of which were PR's since I tore my RC. Also did 155x10 on OHP last upper body before that. I pulled 4 sets of 5 pull ups with 44lbs of chain hanging over my shoulders.

Squats and Deadlifts not increasing as quickly to avoid the back but doing squats, DL and front squats on a rotation. Hit Front Squats 155x8 x 5 and DL's 225x10 x 5 sets so actually doing a lot of the lifts I love and enjoying the hell out of it. Hanging with my son just makes it better.

I am looking pretty good compared to before, I haven't weighed in a bit and not sure if I am up or down but I am not complaining! Eating a lifestyle deal, fasting on occasion feeding 4-5 times a day on others. Some days a deficit some days a surplus, and some a little too relaxed. Pretty sure I am recomping but again I have not been on the scale, but I am more vascular and seem to be filling out my sleeves and pant legs a little better.

@Hyde it is a park along the bayou I will take some pics next time I head out there. Texas has a bit of everything in it. It is so ridiculously huge. It definitely has plenty of dry and dusty places too though.

 

[BOSSMAN]

Nice work on the bench PR

 

[Hyde]

Awesome update Kleen! Life is treating you well!

 

[SkRaw85]

Bench PRs are always best

 

[MrKleen73]

Thanks gentlemen! I am waiting for my son to get here. We have squats on tap going to get in several sets for skill practice if things go well.

 

[MrKleen73]

Tonight went well, my sons squat form is improving each time we get together. He is putting in the work and responding well.

I did front squats so we could use same bar and I wouldn't need to change as much weight.

Front squats 95x15, 145x6, 185x6, 185x6, 205x6, 185x6

Single leg press 300x6 x2 sets 270x6
Slow tempo Leg press 400x9 and 7.

I intended to do more sets lower intensity but everything was feeling good so I wanted to take advantage of the day within reason. Very happy with the outing and expect at least a little DOMS.

 

[MrKleen73]

Update time!

Saturday - Upper Body Vertical

Arnold Press - 50 x 5 work sets at RPE8

Pull Ups with 44lb chain over shoulder 5 sets of 5 - up one set from last week

Chain side raises single arm - 12, 12, 10

Chain Incline Rear Delt Raise / Chain Pull Apart - 4 sets to failure - major intense work here!!!

Oly Bar Curls - 45x2 sets AMRAP

French Bar OH Triceps Ext 45x2 sets AMRAP

Sunday - DEADS BABY!!!!!

Sumo DL - 135x WU, 225x10, 275x5, 315x5, 315x5, 315x5 315x5
Conventional Deads 315x5, 315x5

Leg Press - single leg 330x6, 300x6, 2 legs SLOW tempo 440xAMRAP x 2

BLEW MY PREVIOUS POST INJURY HIGHS OUT OF THE WATER HERE!!! WOOHOO!!!!!

Tuesday - Upper Horizontal

Flat Bench worked up to 185 @RPE8-9 x 3 work sets

Seated Cable Rows 12p x RPE8-9 x 3 work sets

I did a lot of warm up sets yesterday and just could not get the groove. Everything was feeling heavy, and my scap stability was being a little questionable. I decided it was not a day to push and just worked with a weight and tempo I felt safe with and got some stimulation. Got a really good pump out of this little bit of work too. Of course I know how to squeeze quality out of a few sets so it was all I needed to stimulate the muscle. I think part of the shoulder issue was me testing to see if I could do any close grip work on bench. Even with 135 I noticed it annoying my shoulder and after that it was time to take care. I won't be testing that out again any time soon.

 

[Hyde]

Great training! You know with your scap stability being shaky, have you thought about really trying to beef your lat strength up specifically in the context of improving your bench? Doing Pulldowns where the bar touches your sternum, using the same width grip on those and rows, that kind of stuff like the bench specialists often do?

Might take some load off if your grip is wide enough - wider it is the more the lats become stabilizers. Of course the more the delts and pecs become involved, so you have to find that sweet spot.

 

[MrKleen73]

Great training! You know with your scap stability being shaky, have you thought about really trying to beef your lat strength up specifically in the context of improving your bench? Doing Pulldowns where the bar touches your sternum, using the same width grip on those and rows, that kind of stuff like the bench specialists often do?

Might take some load off if your grip is wide enough - wider it is the more the lats become stabilizers. Of course the more the delts and pecs become involved, so you have to find that sweet spot.

Great ideas, any time you see me doing Lat Pulldowns they are pretty close to my bench width.
I do my weighted neutral grip pull ups relatively close grip but pulling to the sternum. I also widened my barbell rowing grip almost to where I am benching when I incorporated the NG Pull ups too just to keep a balance in the pulling. However didn't think about how it could effect the benching specifically. Just trying to strengthen the back because I believe it is the source of strength or stability for everything upper body and I want the muscles strong enough to overcome any soft tissue issues. Adding those in might have been part of what bumped me up on benching. I think I will be a little more specific about it as you mentioned here with matching grip widths. Currently I am benching with my ring finger on the ring on the bar. Which is a pretty wide grip for me but by far the most comfortable grip. Close grip still pisses off the subscap pretty good. I think it was that one test set with 135 that pissed it off because I was feeling good up until then.

Somebody did something special again yesterday Straight Bar Back Squats!!! My son called me while at work and let me know he was just not down for a workout yesterday. His finger was still throbbing from smashing it during out Tuesday. Had to drill through the fingernail to release some of the pressure. Fingernail is about to come off. So he told me wasn't lifting since he had a crap day and his finger was killing him. He asked if he could stop by and we could have a couple beers instead. I told him that sounded great and went over to the gym across the street to get a lower body workout in.

SQUATS BABY!!!!

10 minute warm up on Bike

Pause Squats - 95x15, 135x12, 185x8, 225x5 x 5 sets - First time using a straight bar for squats in a while! Was able to get pretty comfortable with the bar. Shoulder was being stretched a little but not uncomfortably so I kept it moving. I paused for just long enough to know I stopped the bar completely at the bottom so 1-2 seconds from the time I applied the brakes.

Cable Leg Press - 330x20+, 375x20ish, 330x15-20 - reps all done on 4-0-2 tempo. Quads were really on fire with these. The weight feels slightly heavier than my leg press at home.

I weighed myself last Saturday and was 201 and change, definitely leaning up more. I got on the scale yesterday after fasting most of the day and I was 198 and change. These are on different scales and the 2nd one always comes in a little lighter than my scale at home so I will just meet in the middle and call it 200. Unfortunately, I am not quite where I want to be at this weight.

I think it is time to buy myself a little TUDCA and more NAC and go ahead and plan to kick off an oral run 11/15/21 for the end of the year. Going to go with MSten 10mg on regular days and likely 20mg on training days. I think I will more than likely drop my test to 100mg a week, let the MSten take care of anabolism and the testosterone take care of DHT and Estrogen reqs. I plan to do right at 6 weeks. I think I should get relatively good results at the low dose due to it having been a little over 2 years now since I have messed with any PED's. Hopefully it will be a fun follow.

If I find my temper or anything getting out of hand I will stop immediately. I have come a long way on my temper management through hard work and am not willing to let it slip for some added muscle. At that end I will also be taking my daily dose in the evening before bed each night, and 1 dose before my evening sessions so most of the androgens are concentrated around training, feeding and sleep so it can work most efficiently while keeping androgens lower during waking hours. Plus, I have noticed for me anyway that limiting dosing to the evening seems to alleviate some of the uncomfortable sides.

 

[Hyde]

Why lower your cruise dose? That’s a level your body is used to metabolizing well. You will see an increase in lethargy on the oral regardless, so I would consider that before pulling the rug out from under yourself in that scenario. Plus estrogen is joint and cardio-protective.

 

[MrKleen73]

Why lower your cruise dose? That’s a level your body is used to metabolizing well. You will see an increase in lethargy on the oral regardless, so I would consider that before pulling the rug out from under yourself in that scenario. Plus estrogen is joint and cardio-protective.

Good point @Hyde My thinking was that my last estro check was high at 43. When I asked if they could put me on a low dose AI my doctor insisted that 43 is not a problem for me because my body seems to be converting more to good estrogen and they are not worried about it. I added in a little formestane 25-35mg a day to get it a little lower. I am going to be out of the formestane by the time I start my cycle, and was thinking lowering the Test a little once gone would keep my estrogen levels close to where I am now.

However returning back to a slightly elevated will probably be a good thing to balance out the ratio with increased androgens. I wasn't thinking about the estro to andro ratios and that "normal" levels might not be enough for optimal cycling. Saving the joints is definitely way up there on the priority scale so I will stick with the usual 150mg a week. I can always make an adjustment later if needed. I would rather be a little elevated than too low that is NEVER fun.

 

[Hyde]

Good point @Hyde My thinking was that my last estro check was high at 43. When I asked if they could put me on a low dose AI my doctor insisted that 43 is not a problem for me because my body seems to be converting more to good estrogen and they are not worried about it. I added in a little formestane 25-35mg a day to get it a little lower. I am going to be out of the formestane by the time I start my cycle, and was thinking lowering the Test a little once gone would keep my estrogen levels close to where I am now.

However returning back to a slightly elevated will probably be a good thing to balance out the ratio with increased androgens. I wasn't thinking about the estro to andro ratios and that "normal" levels might not be enough for optimal cycling. Saving the joints is definitely way up there on the priority scale so I will stick with the usual 150mg a week. I can always make an adjustment later if needed. I would rather be a little elevated than too low that is NEVER fun.

If you don’t use any boron, grab some of that when Swanson or someone has a sale. It’s extremely cheap for 3mg caps, and adding 6-12mg of that per day will further help improve free test and the actual androgen/estrogen ratio by lowering SHBG some. Msten like most orals will also probably lower SHBG.

 

[BennyMagoo79]

Awesome dude.

 

[MrKleen73]

Thanks for the recommendation @Hyde! I will definitely give thaqt a shot.

I tried to hit upper body last night but between not having eaten enough, and my RC being a little picky I decided to stop after my 8th "warm up set" on bench. I felt like I could have pushed through tentatively but was already feeling very tired after the excitement at work.

My coworker has not been feeling to great and started getting disoriented and feeling like he may pass out. I ended up having to walk him out to his wife who was taking him to the hospital. Ended up he was in the middle of a form of liver failure and it had caused Esophageal Varices, which were rupturing. By the time he got to the hospital he was vomiting a lot of blood and found out if I hadn't insisted his wife take him directly to the ER he probably would not have made it. He was wanting to just go home and rest... So there was a lot of distraction, no lunch, and a lot of adrenaline used up before I ever got home. I just had nothing left to put into a lift. So I decided to hit pause and go back for the upper body lift tonight. My son will also be able to be here so it works out well. He was down in San Antonio buying us a project track car. We picked up a 98 Civic with a built motor, has a rod knocking but he supplied us with all the new forged rods, and pistons, racing heads, cams all of the stuff he had to add to the car. We got it all for $1300 with a 5 speed manual tranny with new racing clutch intact as well as fully upgraded brakes and suspension. So as you can imagine once we found it he didn't wait to let anyone else go buy it out from under us. Gonna build that boy into a 350whp beast at under 2500lbs with both of us in it. Should be a lot of fun!!!! We plan on converting it to AWD too, so the power can get to the road. Lucky for me he is funding the project but insists it is OUR project car. As long as I get to play in it I am cool.

Anyway, this is crazy as far as the livers go... My boss literally just had a liver transplant 2 weeks ago, and now there is a very high likelihood my friend and coworker may need one too. I think I may up my liver support game on this. I have seen @Hyde mention l-glutathione being the bees knees so may have to look into going that route just for my own personal comfort level.

Hopefully tonight goes better, I will not be easily discouraged like yesterday so I expect to get in a damn good workout even if I can't do the things I WANT to do tonight.

 

[stacy1212]

Prayers … Liver failure is no joke. Some of the worse suffering I have seen individuals cursed with.

Car sounds awesome. I have a VW R32 in my driveway lol. She once was a beast until a tree smashed the roof a bit. Good luck sounds awesome!

 

[Whisky]

Good he had you looking out for him bro. Hopefully he gets sorted. I’m lucky I stopped drinking when I did (my rock bottom moment was the only reason I got the blood tests that showed how close my liver was to going past the point of no return) - liver problems are horrific.

NAC (if you can still get it) is a worthy supplement regardless of on or off blast imo

 

[Hyde]

NAC is still cheap here in America, went up a couple dollars a bottle but still extremely affordable.

That and a cap of TUDCA per day, 250mg is probably the lowest you can find unfortunately, is all you need. Although I still think there’s merit to running 5-700mg during stronger methyls.

The IM Glutathione is better for occasional use IMO, unless you just love being a pin cushion. But it’s awesome if you start getting sick, are sick, are hurt, need a deload or to lower inflammation. Or for once a week top off. That’s what I like to do - 200mg once a week & 600mg every few.

I had a buddy with a turbo civic, something like 250whp, and that thing couldn’t hook up for anything from a stop. You definitely are going to want that AWD conversion! Hondas are fun (as long as you muffle them some).

 

[MrKleen73]

The son and I had a great lift Thursday. We stuck to bench and cable rows.

We were working up alternating bench and rowing over several sets. Once things got rolling we decided to find out what the boys working max was since he was feeling real good, stable and strong. His strength has really improved a lot. When we started 95 was very hard for him. Last night after a few "heavy" sets of 5 at 135 he was feeling strong and wanted to test his strength. We worked him up to a single at 155. I told him if he actually wants to find out what his limits are we need to warm up for a best effort not start with hard sets and then decide to see how far he can push it. So we are planning to do another max test correctly in 2 weeks coinciding with the end of his run.

The good news is that when we started he said if he could lift the 135 by the end of the run he would be happy. He did a couple sets of 5 with that before we started seeing what he could do. He has thickened up noticeably while losing a little of his belly, and strength is way up right now. Proud of the effort he has been putting in. Especially with all the entrepreneurial stuff he always has going on around him. He has more hustle at 26 than most men get in their lives. I wish I had his innate sense of drive when it came to those things.

Bench - 185x5, 205x5, 225x5, 235x5, 235x5, 235x5, 235x5, 135x20 - 235 is another post injury PR, up 10 lbs from last one. Could have gone heavier strength wise but scap stability / comfort level is keeping things reasonable. Doesn't matter either way. Heavier and heavier requires adaptation regardless of if full effort or not.
Cable Rows with strap handles - kept working up the stack until lifting the whole stack for 8-10 reps for the last 5 sets.

Follow up Pump Session before dinner last night-
Pull Ups x 3 sets to rpe9
Push Ups x 3 sets to RPE9

Complex x 3 rounds-
Barbell Curls 45xAMRAP, Side Raises 25xAMRAP, Rope Cable Triceps Ext - 3 plates x AMRAP

I added that in because we decided to just pump the rest of the upper body during yesterdays leg workout after the push pull session took so long with the longer breaks. However my son had another interview get scheduled last night so I was on my own. I held out to do legs with him tonight and just did the aforementioned pump session.

 

[Whisky]

The son and I had a great lift Thursday. We stuck to bench and cable rows.

We were working up alternating bench and rowing over several sets. Once things got rolling we decided to find out what the boys working max was since he was feeling real good, stable and strong. His strength has really improved a lot. When we started 95 was very hard for him. Last night after a few "heavy" sets of 5 at 135 he was feeling strong and wanted to test his strength. We worked him up to a single at 155. I told him if he actually wants to find out what his limits are we need to warm up for a best effort not start with hard sets and then decide to see how far he can push it. So we are planning to do another max test correctly in 2 weeks coinciding with the end of his run.

The good news is that when we started he said if he could lift the 135 by the end of the run he would be happy. He did a couple sets of 5 with that before we started seeing what he could do. He has thickened up noticeably while losing a little of his belly, and strength is way up right now. Proud of the effort he has been putting in. Especially with all the entrepreneurial stuff he always has going on around him. He has more hustle at 26 than most men get in their lives. I wish I had his innate sense of drive when it came to those things.

Bench - 185x5, 205x5, 225x5, 235x5, 235x5, 235x5, 235x5, 135x20 - 235 is another post injury PR, up 10 lbs from last one. Could have gone heavier strength wise but scap stability / comfort level is keeping things reasonable. Doesn't matter either way. Heavier and heavier requires adaptation regardless of if full effort or not.
Cable Rows with strap handles - kept working up the stack until lifting the whole stack for 8-10 reps for the last 5 sets.

Follow up Pump Session before dinner last night-
Pull Ups x 3 sets to rpe9
Push Ups x 3 sets to RPE9

Complex x 3 rounds-
Barbell Curls 45xAMRAP, Side Raises 25xAMRAP, Rope Cable Triceps Ext - 3 plates x AMRAP

I added that in because we decided to just pump the rest of the upper body during yesterdays leg workout after the push pull session took so long with the longer breaks. However my son had another interview get scheduled last night so I was on my own. I held out to do legs with him tonight and just did the aforementioned pump session.

it’s awesome you’re getting to have that time with your boy as well

 

[Hyde]

I know I’ve said it, but these updates are awesome to read! Having a training partner develop under your guidance is a very exciting & invigorating thing to experience, and I’m sure it being your own son is so great. The stuff that life is really about!!!

 

[MrKleen73]

Quick update, have had a hectic few weeks. Dislocated my tailbone and was out of commission for almost a week. Unreal pain involved with that. Then when I got back in I was doing a warm up set on bench with 165 and felt like something tore or pulled in my shoulder. Been babying it since then but still working out consistently.

I put on some weight with the tailbone issue, A because I was stress eating and B I wasn't able to do much, then follow it up with Thanksgiving and I have a little cleaning up to do.

Unfortunately, when I messed up my tailbone it put my plans to run a low dose cycle on the back burner for another week or two and now with the shoulder being very touchy I am in a holding pattern for another week or two to see how these things shake out. Right now I am seeing marked improvement in the shoulder so have some hopes it was just a gnarly tweak but we will see. I do know I won't be doing any 1.5 rep training on bench again, it was during changing direction at the halfway point that lit my shoulder up. So hoping avoiding doing that will allow me to get back in the groove. I should be able to make a decision regarding starting in the next week. I was able to do shoulder presses this last session so thinking it should be okay. Bench is still a bit hard to do without feeling it.

My son is a couple weeks into his PCT and said he is actually feeling alright. Strength isn't doing to badly, I would say he gained 5-7lbs, and got much stronger and thus far has maintained most of the strength. Of course it is just getting to the harder part so we shall see. Being 26 I don't see him having any recovery problems, and he is still enjoying crushing the weight.

Sage has joined in as well too. They came out and did squats and leg press the other day. I put them through an upper body lifting session yesterday while I did conditioning work with my resistance battle ropes,, battle ropes, and explosive work using a slam ball. I ran them through a few rounds of the ropes and what not after for conditioning as well.

Right now things are going pretty good on the home front, I just need to stay healthy enough to remain consistent so I can make some good forward progress. Not unhappy where I am but want to get better as well.

 

[BennyMagoo79]

Hope you are feeling recovered soon mate!

 

[MrKleen73]

Morning everyone, shoulder is still acting up but I am working around it.

Tailbone and surrounding muscles are recovering, was able to perform 6 sets of SSB Squats @ 245lbs. I was very happy about that. Still not doing any bench pressing and have to watch the way I move in certain areas. I think I did a number on my labrum, or subluxed the biceps tendon worse. I know I can't get it looked at now before the end of the year so planning to go get it checked out After the new year.

For now any thoughts of a cycle have been postponed. I am going to have to get this squared away to be able to continue making progress on my lifting. Still doing a lot of mobility and drills to help and getting a little more improvement. Seem to be able to maintain muscle mass so may just work on leaning up more while trying to hold the mass and focus on rehabbing this shoulder more until I can go get it looked at in the beginning of next year.

 

[Hyde]

If you can’t be big, you can try to be leaner at least…

 

[MrKleen73]

Yep and to be honest I think I suffer a from bit of bigorexia as I have dubbed it. Lol I have no clue how big I am until I see a candid pic of myself and see I am a lot thicker and muscular than almost everyone I think I am built like. So going to commit myself to a cut shortly. I have a 5 day anniversary outing coming up where there will be no dieting so will just keep up what I have been to maintain and start really watching the diet just after Christmas.

 

[MrKleen73]

Did a body weight upper session yesterday.
Super set 8 rounds
Dips x15 x 7 sets 12x 1 set
Pull ups x 5 8 sets

Db side raises, mechanical dropset x3 to failure on low end pulse

Rope triceps 2 sets x fail 80lbs
Barbell Curls 2 sets to fail 65 lbs


Had a great lift with my son tonight. He needed to do upper so I did pump work

Super set 4-0-4 tempo 3 sets
Light bench worked up to 145
Seated rows 120

Side raises - 35*20 x 3 sets

Super set 3 sets slow tempo
Single Arm rope triceps ext
Supinated DB Curls

 

[MrKleen73]

I have got to say I am feeling great after the pump session yesterday following body weight upper the day before. I wasn't too sure if I had overdone volume, but judging by how I feel today I did it just right. Looking forward to a good lower body session tomorrow.

I am planning to either take a walk or go do some cardio depending on how the weather is outside shortly. It seems to be clearing up a bit right now.

 

[MrKleen73]

Afternoon everyone, things are going well.

Walked for an hour Saturday

Sunday
Sumo Dead Lifts - 135x10, 185x10, 235x10, 235x10, 235x10, 235+2 chains x6 x 6 sets

Single Leg Leg Curl - @rpe8, rpe9, rpe9, rpe10
Leg Extensions - @rpe8, rpe9, rpe9, rpe10

Planks 3 rounds - center 60/right side30/left side 30

Trying to get going here, dialing in my sumo stance, getting more efficient. Trying to avoid getting ahead of myself.

 

[BennyMagoo79]

Get after it mate!

 

[MrKleen73]

Hey everyone, just wanted to give a quick update. I really enjoyed my time of with my wife for our anniversary. We had lots of fun and just really enjoyed each other which is what it is all about. Since I had been pretty beat up as of late I took that time off other than walking 3-4 miles a day with shopping, site seeing, and ghost tours. Added a couple LBs which are coming off now but will return over this weekend with celebration food I am sure. LOL

Tuesday - Upper body son was back in town as well so we got one in.

Superset 1
Bench - worked up to 145 for RPE8 x 6 sets in the 15-20 rep range
1 Arm Seated Cable Rows 8 plates x 6 sets to RPE 8

Dumbbell Tri-set - 35lb AMRAP 3 rounds
Side Raises
Supinating Curls
1 Arm Rope Triceps Ext

Band Pull Aparts - 6 x 20 spread throughout workout.

As of Monday Jan 3 I will be starting what is probably my first new years resolution in years. I am going to start a cut and commit to get down to 190 and see how I look there. It is a strange thought for me to be that light since it has been over 10 years since I have been less than 195. Who knows, I may love how I look and feel at a lighter weight. Just have to get past that mental barrier that I will look small at that weight. When I got to 198 a little while back I pulled the breaks on weight loss not wanting to get "too small". My brain just did not like being under 200 even though I was obviously looking better. So been hovering around 202 since then. Now is time for a serious goal to keep me motivated.

Here are a couple pics from our trip.

 

[SkRaw85]

Looks life life is good! Glad to see you getting back to it. You will wear 190 well. Accountability has begun

 

[MrKleen73]

Looks life life is good! Glad to see you getting back to it. You will wear 190 well. Accountability has begun

Facts!

I hope everyone had a wonderful Christmas and has a Happy New year!!!!

Speaking of life being good. Every once in a while you get an obvious answer to the question every parent asks themselves, or should. Did I, or am I doing alright as a parent, avoiding some of the ridiculous resentment I had toward my parents growing up. Well my son just answered that question again with a resounding "Great job Dad!"

I have been talking about selling my old cable and weight stack based universal gym to get a Lever Based Freeweight Gym. Form factor is slightly smaller and will require less maintenance.

Well my son remembered me showing him the video of the Powertec - Workbench Multisystem, so he bought it with every attachment available for me for Christmas!!!!! I am fuggin stoked about it, and can't wait to get it together out there and see what I can do with it. The Squat and Bench arms can both be loaded to 500lbs. 300lbs on the lat pull down, and the bench / rowing arms can be used isolaterally too!!!! Going to video myself this afternoon doing some exercises on the old one and then put it up for sale. I think I should get enough to put some rubber flooring, and a wall mounted titan pulley tower out of it too which will be great! Oh yeah, he got mine in all black too so it will look sick!!!

Next week I start the leaning process. I made it a little harder on myself the last 2 weeks by softening up a little with all the extra yummies going on around. However ready to get in and get serious a real goal. Thinking the new workout equipment will make things more fun and easier to stick to as well.

 

[Hyde]

Well, I’d say you won the garage gym gear gift of the year award with that baby!!!

 

[SkRaw85]

Wow! That is a nice home piece for sure!!!!

 

[SHORSE]

Facts!

I hope everyone had a wonderful Christmas and has a Happy New year!!!!

Speaking of life being good. Every once in a while you get an obvious answer to the question every parent asks themselves, or should. Did I, or am I doing alright as a parent, avoiding some of the ridiculous resentment I had toward my parents growing up. Well my son just answered that question again with a resounding "Great job Dad!"

I have been talking about selling my old cable and weight stack based universal gym to get a Lever Based Freeweight Gym. Form factor is slightly smaller and will require less maintenance.

Well my son remembered me showing him the video of the Powertec - Workbench Multisystem, so he bought it with every attachment available for me for Christmas!!!!! I am fuggin stoked about it, and can't wait to get it together out there and see what I can do with it. The Squat and Bench arms can both be loaded to 500lbs. 300lbs on the lat pull down, and the bench / rowing arms can be used isolaterally too!!!! Going to video myself this afternoon doing some exercises on the old one and then put it up for sale. I think I should get enough to put some rubber flooring, and a wall mounted titan pulley tower out of it too which will be great! Oh yeah, he got mine in all black too so it will look sick!!!

View attachment 211281

Next week I start the leaning process. I made it a little harder on myself the last 2 weeks by softening up a little with all the extra yummies going on around. However ready to get in and get serious a real goal. Thinking the new workout equipment will make things more fun and easier to stick to as well.

Watched Kia video on it. Pretty sweet! really like the squat! look like it would really help the knees and back.