KelJu's Master Plan [Forum Archive]

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KelJu's Master Plan

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Posted by: PreMier

how tall are you again? your damn strong, you should do some strongman competition stuff

Posted by: KelJu

Quote:

Originally Posted by PreMier

how tall are you again? your damn strong, you should do some strongman competition stuff

I'm 6"2. Thanks for the support, but I would suck nards at strongman with a bad lower back and no gripping power.

Posted by: KelJu

Saturday 01/19/08
Leg Day

Wide Stance Squats: (3m RI)
Set 1: 135 x 5
Set 2: 225 x 5
Set 3: 315 x 5
Set 4: 405 x 3

Leg Extensions: (3m RI)
Set 1: 250 x 10
Set 2: 300 x 10
Set 3: 310 x 10

Calve Raises: (2m RI)
Set 1: 450 x 25
Set 2: 450 x 30
Set 3: 450 x 35

Hahahahaha! My shorts exploded like a bomb had gone off in pants during warm-ups. I didn't feel like going home to get another pair, so I walked around the gym with my ass showing. Squats went well. I didn't plan on doing 405, but 315 just felt lighter than usual. I was very happy with that, but it might have cost me, because I couldn't do leg curls. My left leg hurts to go through the motion. I hope I didn't cause connective tissue problems.

Sunday - 01/20/2008
Push Day

Flat Bench Press: (3m RI)
Set 1: 135 x 5
Set 2: 225 x 5
Set 3: 315 x 4

Standing Military Press: (3m RI)
Set 1: 135 x 5
Set 2: 155 x 5
Set 3: 185 x 3

Weighted Dips: (3m RI)
Set 1: BW x 5
Set 2: BW+45 x 5
Set 3: BW+90 x 5
Set 4: BW+145 x 5 *PR

Single Arm Cable Triceps Extensions: (2m RI)
Set 1: 30 x 5
Set 2: 35 x 5
Set 3: 42.5 x 5

Wrist Rolls @ 45 Degree Decline: (1m RI)
Set 1: 80 x 15
Set 2: 80 x 12
Set 3: 60 x 10

Reverse Wrist Rolls @ 45 Degree Decline: (1m RI)
Set 1: 40 x 15
Set 2: 40 x 15
Set 3: 40 x 15

I had some slight discomfort from my lower abdominal muscles today. It felt like I pulled a muscle, and I think I did it squatting. It wasn't I big deal, I just don't feel liek dealing with injuries again.

Posted by: Brutus_G

Nice im gonna get as strong as you Kelju.

Posted by: katt

Dang nice leg workout!.. You're one strong guy!

Posted by: fufu

still keeping up the big numbers I see.

Posted by: Witchblade

You know someone's strong when he bench presses your deadlift 1RM for reps.

@ exploding shorts

Posted by: goob

Haha, kudos for keeping going with ripped shorts. And holy %&^%$%^^ at those numbers...

Posted by: Gazhole

Lol, ive been there with the ass showing in the gym, cept for me it was trousers.

Awesome workouts as always, K-man. You're a legend in training

Posted by: KelJu

My Abdominal muscle and hamstring healed, so back to the gym for me.

Tueday 01/29/08
Leg Day

Wide Stance Squats: (3m RI)
Set 1: 135 x 5
Set 2: 225 x 5
Set 3: 315 x 5
Set 4: 375 x 5

SLDL: (3m RI)
Set 1: 135 x 5
Set 2: 225 x 5
Set 3: 275 x 5

Leg Extensions: (3m RI)
Set 1: 250 x 10
Set 2: 300 x 10
Set 3: 310 x 8

Calve Raises: (2m RI)
Set 1: 450 x 25
Set 2: 450 x 25
Set 3: 450 x 30

Wrist Rolls @ 45 Degree Decline: (1m RI)
Set 1: 60 x 15
Set 2: 60 x 15
Set 3: 60 x 15

Reverse Wrist Rolls @ 45 Degree Decline: (1m RI)
Set 1: 30 x 15
Set 2: 30 x 15
Set 3: 30 x 15

Lost some squatting power over my 10 day break, but its minimal. I better enjoy my strength while it last, because I go on a cut in a few days, and my power will go to shit.

Posted by: katt

Nice workout K.. yeah it sucks when you are on a cut and your weights don't progress ,,, but,, what else can you do.. just grin and bear it.

Posted by: KelJu

Thursday - 01/29/2008
Push Day

Flat Bench Press: (2m RI)
Set 1: 135 x 10
Set 2: 225 x 10
Set 3: 245 x 10

Standing Military Press: (2m RI)
Set 1: 95 x 10
Set 2: 115 x 10
Set 3: 135 x 8

Dips: (2m RI)
Set 1: BW x 20
Set 2: BW x 20

Cable Pushdown: (2m RI)
Set 1: 72.5 x 10
Set 2: 80 x 10

Single Arm Cable Triceps Extensions: (2m RI)
Set 1: 15 x 10
Set 2: 25 x 10
Set 3: 30 x 10

Posted by: fufu

go go go

Posted by: goob

I can't even begin to think about millitary pressing 135lb's.

Awesome as usual.

Posted by: DOMS

Impressive benching, KelJu!

Posted by: KelJu

Thursday 02/01/08
Pull Day

Pull-Ups: (2m RI)
Set 1: BW x 10
Set 2: BW x 10
Set 3: BW x 9

Bent-Over Rows: (2m RI)
Set 1: 95 x 10
Set 2: 135 x 10
Set 3: 150 x 10

Shrugs: (2m RI)
Set 1: 315 x 15
Set 2: 405 x 15
Set 3: 500 x 10

Dumbbell Hammer Curls: (2m RI)
Set 1: 30 x 10
Set 2: 40 x 10
Set 3: 40 x 5

Wrist Rolls @ 45 Degree Decline: (1m RI)
Set 1: 60 x 20
Set 2: 60 x 20
Set 3: 60 x 15

Reverse Wrist Rolls @ 45 Degree Decline: (1m RI)
Set 1: 30 x 20
Set 2: 30 x 20
Set 3: 30 x 15

Posted by: KelJu

Sunday - 02/03/2008
Push Day [/size][/b]

Flat Dumbbell Press: (2m RI)
Set 1: 55 x 10
Set 2: 85 x 10
Set 3: 100 x 8

Standing Military Press: (2m RI)
Set 1: 95 x 10
Set 2: 135 x 8
Set 3: 135 x 6

Dips: (2m RI)
Set 1: BW x 15
Set 2: BW x 15
Set 3: BW x 15

Cybex Abdominal Machine: (2m RI)
Set 1: 100 x 10
Set 2: 135 x 10
Set 3: 155 x 10

Wrist Rolls @ 45 Degree Decline: (1m RI)
Set 1: 60 x 20
Set 2: 60 x 20
Set 3: 60 x 15

Reverse Wrist Rolls @ 45 Degree Decline: (1m RI)
Set 1: 30 x 15
Set 2: 30 x 15
Set 3: 30 x 15

I'm fucking retarded today. Today was leg day, but I got confused and did Push again. Lawl, I just now realized it while typing out my log. Hahahaha!

I couldn't figure out why the hell I felt so weak today.

Hmmm, I guess I'll do legs tomorrow, then skip push, then do pull, and finally legs again to fix my rotation.

Posted by: Witchblade

Ha! Your DB pressing is almost human. I feel better now.

Posted by: fufu

Quote:

Originally Posted by KelJu

Sunday - 02/03/2008
Push Day [/size][/b]

Flat Dumbbell Press: (2m RI)
Set 1: 55 x 10
Set 2: 85 x 10
Set 3: 100 x 8

Standing Military Press: (2m RI)
Set 1: 95 x 10
Set 2: 135 x 8
Set 3: 135 x 6

Dips: (2m RI)
Set 1: BW x 15
Set 2: BW x 15
Set 3: BW x 15

Cybex Abdominal Machine: (2m RI)
Set 1: 100 x 10
Set 2: 135 x 10
Set 3: 155 x 10

Wrist Rolls @ 45 Degree Decline: (1m RI)
Set 1: 60 x 20
Set 2: 60 x 20
Set 3: 60 x 15

Reverse Wrist Rolls @ 45 Degree Decline: (1m RI)
Set 1: 30 x 15
Set 2: 30 x 15
Set 3: 30 x 15

I'm fucking retarded today. Today was leg day, but I got confused and did Push again. Lawl, I just now realized it while typing out my log. Hahahaha!

I couldn't figure out why the hell I felt so weak today.

Hmmm, I guess I'll do legs tomorrow, then skip push, then do pull, and finally legs again to fix my rotation.

lol

I have never done that before, I think that is the first time I have seen someone mistakenly do that.

Good numbers regardless.

Posted by: Brutus_G

HAha ive done something similar to that just switched a bodypart around. As usual good numbers and work effort K!

Posted by: KelJu

Monday 01/04/08
Leg Day

Wide Stance Squats: (2m RI)
Set 1: 135 x 10
Set 2: 225 x 10
Set 3: 345 x 8

SLDL: (2m RI)
Set 1: 135 x 10
Set 2: 185 x 10
Set 3: 225 x 8

Leg Extensions: (2m RI)
Set 1: 250 x 10
Set 2: 300 x 8
Set 3: 310 x 8

Calve Raises: (2m RI)
Set 1: 450 x 25
Set 2: 450 x 25
Set 3: 450 x 30

Wrist Rolls @ 45 Degree Decline: (1m RI)
Set 1: 60 x 15
Set 2: 60 x 15
Set 3: 40 x 15
Set 4: 40 x 15

Reverse Wrist Rolls @ 45 Degree Decline: (2m RI)
Set 1: 30 x 15
Set 2: 30 x 15
Set 3: 30 x 15
Set 4: 20 x 15

Posted by: KelJu

Wednesday 02/06/08
Pull Day

Pull-Ups: (2m RI)
Set 1: BW x 10
Set 2: BW x 10
Set 3: BW x 9

Rowing Machine: (2m RI)
Set 1: 225 x 10
Set 2: 315 x 8
Set 3: 315 x 6

Shrugs: (2m RI)
Set 1: 315 x 10
Set 2: 405 x 10
Set 3: 405

Dumbbell Hammer Curls: (2m RI)
Set 1: 30 x 10
Set 2: 35 x 10
Set 3: 35 x 8

Wrist Rolls @ 45 Degree Decline: (2m RI)
Set 1: 70 x 15
Set 2: 60 x 15
Set 3: 60 x 15

Reverse Wrist Rolls @ 45 Degree Decline: (2m RI)
Set 1: 30 x 20
Set 2: 30 x 20
Set 3: 30 x 15

Posted by: KelJu

Friday 02/15/08
Leg Day

Wide Stance Squats: (2m RI)
Set 1: 135 x 10
Set 2: 225 x 10
Set 3: 350 x 9

Standing Single Leg Curls: (2m RI)
Set 1: 100 x 10
Set 2: 110 x 10
Set 3: 110 x 8

Leg Extensions: (2m RI)
Set 1: 250 x 10
Set 2: 295 x 10
Set 3: 295 x 10

Calve Raises: (2m RI)
Set 1: 450 x 30
Set 2: 450 x 30
Set 3: 450 x 10 + 20 second static contraction

Wrist Rolls @ 45 Degree Decline: (2m RI)
Set 1: 60 x 15
Set 2: 60 x 15
Set 3: 60 x 15

Reverse Wrist Rolls @ 45 Degree Decline: (2m RI)
Set 1: 30 x 15
Set 2: 30 x 15
Set 3: 30 x 15

Posted by: KelJu

Sunday - 02/10/2008
Push Day

Flat Bench Press: (2m RI)
Set 1: 135 x 10
Set 2: 225 x 10
Set 3: 250 x 10

Smith Machine Behind the Neck Press: (2m RI)
Set 1: 135 x 10
Set 2: 135 x 10
Set 3: 135 x 8

Dips: (2m RI)
Set 1: BW x 15
Set 2: BW x 15
Set 3: BW x 15

Cybex Abdominal Machine: (2m RI)
Set 1: 100 x 10
Set 2: 155 x 10
Set 3: 175 x 10 *PR

Wrist Rolls @ 45 Degree Decline: (1m RI)
Set 1: 70 x 20 *PR
Set 2: 70 x 20 *PR
Set 3: 70 x 15 *PR

Reverse Wrist Rolls @ 45 Degree Decline: (1m RI)
Set 1: 40 x 15 *PR
Set 2: 40 x 15 *PR
Set 3: 30 x 15

Excellent workout! I had a slight break from pushing while I tried to correct the fuck up I made in my rotation. Bench press, abs, and forearms all made a nice improvement since my last workout.

Posted by: fufu

nice!

Posted by: goob

Out-fucking-standing K!!!!

Posted by: Gazhole

Like the man himself, Kelju's journal makes me feel inadequate

- Youre 10-repping more than my 1rm!

Awesome work, dude!

Is there a specific goal for this program or just go in there and show everybody up?

Posted by: KelJu

Quote:

Originally Posted by Gazhole

Like the man himself, Kelju's journal makes me feel inadequate

- Youre 10-repping more than my 1rm!

Awesome work, dude!

Is there a specific goal for this program or just go in there and show everybody up?

Well I want to slim up some. I am also trying to live healthier. I quit smoking cigarettes, I am trying to take in less caffeine, and I have a plan to start running my ass off to get my cardiovascular system up to par.

Posted by: Gazhole

Quote:

Originally Posted by KelJu

Awesome, some smart ideas there, man.

Hows the "detox" going? My parents cant stop smoking come hell or high water, let alone caffeine aswell.

Posted by: KelJu

Quote:

Originally Posted by Gazhole

Awesome, some smart ideas there, man.

Hows the "detox" going? My parents cant stop smoking come hell or high water, let alone caffeine aswell.

Well, I don't exactly make the decision. I wait for the right moment, and I get an epiphany. Along with it comes a little extra strength, will, and energy. It is a lot like the feeling when I decided I wanted to start working out again. Its tough, but I know that if I can just hang on for abotu 2 weeks the cravings will go away.

Posted by: Gazhole

Quote:

Originally Posted by KelJu

Yeah, ive heard the start is the worst.

You know we'll all be egging you on, you don't seem like a weak-willed guy anyways so im sure you can push through!

Posted by: KelJu

Thursday - 02/25/2008
Push Day

Flat Dumbbell Presses: (2m RI)
Set 1: 80 x 10
Set 2: 100 x 10 *PR
Set 3: 100 x 7
Set 4: 70 x 10

Dumbbell Shoulder Press: (2m RI)
Set 1: 40 x 10
Set 2: 50 x 10
Set 3: 50 x 7

Standing Cable Presses: (2m RI)
Set 1: 30 x 10
Set 2: 35 x 10
Set 3: 50 x 8

Dips: (2m RI)
Set 1: BW x 15
Set 2: BW x 14
Set 3: BW x 14

Cybex Abdominal Crunch : (2m RI)
Set 1: 150 x 10
Set 2: 170 x 10 *PR
Set 3: 170 x 8 *PR

I haven't been able to log workouts well with no internet access at my house. I have been lifting and dieting as hard as ever. My plan to bulk until February then start cutting down was working perfectly. I lost from 237 down to 225 in just a little over 3 weeks. I could keep cutting, but now I have been bitten by the rugby bug, so I will go maintenance for a few weeks and focus hard on cardiovascular strength.

Posted by: lucifuge

damn, are you human?
This is great stuff, you're like a frikkin' machine!

Posted by: KelJu

Quote:

Originally Posted by lucifuge

damn, are you human?
This is great stuff, you're like a frikkin' machine!

Thanks man.

Posted by: KelJu

Sunday - 03/02/2008
Push Day

Flat Bench Press: (2m RI)
Set 1: 135 x 10
Set 2: 225 x 10
Set 3: 250 x 10

Dumbbell Shoulder Press: (2m RI)
Set 1: 40 x 10
Set 2: 50 x 10
Set 3: 55 x 10

Dips: (2m RI)
Set 1: BW x 18
Set 2: BW x 18
Set 3: BW x 17

Cybex Abdominal Crunch : (2m RI)
Set 1: 150 x 10
Set 2: 170 x 10
Set 3: 200 x 8 *PR

Seated Hip Raise Crunch: (2m RI)
Set 1: 100 x 10
Set 2: 120 x 8

Wrist Rolls: (2m RI)
Set 1: 80 x 20
Set 2: 80 x 20
Set 3: 80 x 20

Reverse Wrist Rolls:
Set 1: 40 x 20
Set 2: 30 x 20
Set 3: 20 x 20

Posted by: KelJu

Thursday 03/03/2008
Pull Day

Pull-Ups Neutral Grip: (2m RI)
Set 1: BW x 10
Set 2: BW x 10
Set 3: BW x 9

Cybex Iso-Lateral Rows: (2m RI)
Set 1: 225 x 10
Set 2: 315 x 10
Set 3: 315 x 10

Supine Rows: (2m RI)
Set 1: BW x 8
Set 2: BW x 8

Shrugs Neutral Grip: (2m RI)
Set 1: 500 x 15
Set 2: 550 x 15
Set 3: 550 x 12

Barbell Curls: (2m RI)
Set 1: 100 x 10
Set 2: 100 x 8
Set 3: 100 x 8

Posted by: PreMier

what do you mean neutral grip on shrugs?

Posted by: DOMS

Maybe he's using a trap bar?

Posted by: PreMier

thats what i was thinking. but is there a way to support it so you dont have to deadlift it?

or maybe an over under grip?

Posted by: DOMS

He might be pulling from a rack or something. Or, knowing KelJu, he Deads his Shrug weight.

I thought that an over-under grip was referred to as "mixed"?

Posted by: Stewart20

Quote:

Originally Posted by DOMS

Maybe he's using a trap bar?

Gotta be the trap bar. And there are ways to support it on stands or a rack or something so you don't have to deadlift it to shrug it. It isn't easy to do since the trap bars are a lot shorter than the straight bars, but it can be done, since I have done it

Posted by: KelJu

Actually there is a neutral grip shrug machine at my gym. I used it yesterday just for some variation. I think 550 on the machine is about equal to 450 using barbells.

Posted by: PreMier

ahh.. we have one of those. thanks for the clarification

Posted by: Witchblade

Where you at?

Posted by: PreMier

hiding in the dark.. waiting... waiting....

Posted by: KelJu

Quote:

Originally Posted by PreMier

hiding in the dark.. waiting... waiting....

Hiding indeed. All I can say is the last 3 months have been weird.

Posted by: KelJu

Saturday 05/04/08
Leg Day

Wide Stance Squats: (3m RI)
Set 1: 135 x 5
Set 2: 225 x 5
Set 3: 315 x 5
Set 4: 350 x 5

SLDL: (3m RI)
Set 1: 135 x 5
Set 2: 185 x 5
Set 3: 225 x 5
Set 4: 250 x 5

Leg Extensions: (2m RI)
Set 1: 305 x 5
Set 2: 305 x 5
Set 3: 305 x 5

LifeFitness Calve Extensions: (2m RI)
Set 1: 170 x 20
Set 2: 190 x 20
Set 3: 200 x 20

I have returned to me beloved gym to find they bought a new calve machine. It is different from anything I have ever seen before, and the ROM is the best of any machine I have ever used. I can't find a picture to show of it, but I like it. It made my calves burn pretty hard.

I have got to get my training back in order. I have been on and off for the last few months. Anything and everything has gotten in my way, but I think I finally have stuff sorted out.

Posted by: Witchblade

That's good to hear. We don't want you going all Bakerboy on us.

Posted by: lucifuge

good to see you back KelJu.
How's the shoulder treating you?

Posted by: fufu

welcome back

how you been feeling?

Posted by: KelJu

Thanks a lot guys. I highly over reacted over some stupid shit. I felt silly for a while. The last few months have been tough. I over estimated my abilities to find a job. I have no documented experience with what I want to do, so nobody is taking me seriously. My job that got me through school that I loved so much is starting to feel like a prison.

I have to meet with a potential employer either today or tomorrow. I am waiting on the call now. I have got my hopes up probably more than 50 times only to be told that my resume looks great, but I have no experience.

I spent months studying for my certs, and got my CCNA, but a cert means diddly shit without experience. I have posted a resume on nearly every job hunting engine. I searched for entry level network administrators, but the qualifications ask for 3 years experience. Well if I need 3 years experience, it isn't entry fucking level.

Either way, I am hanging in there. Hopefully, I can stay motivated on lifting enough to keep my out of the dumps.

Posted by: fufu

good luck man, that experience enigma is such a pain. How do you get experience if everyone requires it as a prerequisite? It's kind of like you have to know someone personally in the biz to get in.

Posted by: Brutus_G

Quote:

Originally Posted by fufu

good luck man, that experience enigma is such a pain. How do you get experience if everyone requires it as a prerequisite? It's kind of like you have to know someone personally in the biz to get in.

Thats bullshit Kelju i have no doubt in my mind you are the best guy for the job you work hard and are you are dedicated. Its good to have you back big guy.

Posted by: Gazhole

Welcome back, man!

I hate that stupid experience thing with jobs. You can obviously do the job because you're qualified...idiots.

Its the same reason i couldnt be arsed to get a job with computers, i got my CCNA but either the jobs were things like internships (yeah...im just out of school and im gonna take an unpaid job) or they needed experience.

Keep plugging away, dont do what i did. I settled for a crappy job that only vaguely resembled what i was originally looking for and i hated 80% of my time there.

You'll get something, just sell yourself up to the hill. You know you can do it, you just have to convince the corporate machine you can.

Keep us posted

Posted by: KelJu

I love you guys, seriously. Thanks for the support.

Posted by: goob

I feel for you Kelju, it can be tough out there.

You could always lie. I mean, your current job, you could change what you do, the job spec, the time you worked there. If you get on well with the boss and he knows the score, he might even help you with a reference to match.

Just a thought. Oh, and I backed you on that shit you reacted too. I thought you were bang on.

Posted by: min0 lee

Quote:

Originally Posted by KelJu

I love you guys, seriously. Thanks for the support.

Good to see you back!
This place hasn't been the same since you left.

Posted by: DOMS

Quote:

Originally Posted by KelJu

Thanks a lot guys. I highly over reacted over some stupid shit. I felt silly for a while. The last few months have been tough. I over estimated my abilities to find a job. I have no documented experience with what I want to do, so nobody is taking me seriously. My job that got me through school that I loved so much is starting to feel like a prison.

I have to meet with a potential employer either today or tomorrow. I am waiting on the call now. I have got my hopes up probably more than 50 times only to be told that my resume looks great, but I have no experience.

I spent months studying for my certs, and got my CCNA, but a cert means diddly shit without experience. I have posted a resume on nearly every job hunting engine. I searched for entry level network administrators, but the qualifications ask for 3 years experience. Well if I need 3 years experience, it isn't entry fucking level.

Either way, I am hanging in there. Hopefully, I can stay motivated on lifting enough to keep my out of the dumps.

I see your fucked up dilemma, and raise you this:

Back in September I thought about moving to Boise (until the real estate market finishes crashing). So I checked there for jobs. I found plenty in my field and all starting at $60,000 per year. So I put my house up for sell, sold it, and then moved to Boise at the end of December.

The shitty part is that after I moved up here, I found out that in November that Hewlett-Packard and Micron, the big tech companies here, laid off a shit load of people. Now *POOF*, no jobs. I have over 10 years experience in my field and I can't get a job because there are none.

There are a handful of sayings that I've collected because they tend to sum up who I am and how I deal with things. One of those is, "Luck favors the bold."

Since I can't find a job, I've decided to start my own website/tech support company. Not only that, but I put $2000 into an options trading account which is doing just fine. My long-term plan is to get my series 7 and open a trading fund.

My point being: do something. Do something bold. Do something that most others would not do. That is how you get ahead in the world.

If you want, feel free to call me on my cell and we'll see if we can come up with something. I have a knack for finding a solution to nearly any problem.

Posted by: KelJu

Quote:

Originally Posted by DOMS

I appreciate the offer, DOMS. Bold isn't in my nature. I am safe and cautious. There are 2 problems that are holding me back from thinking bold. I have so many bills that if I miss a month of work, I will be financially hurt. My credit is hanging on by a twig. The transmission in my car is going to fall out of the bottom any day now.

I have a plan. If I can get a job that pays better, I will dig in, and spend as little money as possible. I can spend a year getting me in shape to move around the world freely. If I can't get an IT job, I know I can get a construction job. I have lots of construction experience. I might hire in with a company doing high risk work in another country. I have both friends and relatives that travel around the world working construction for Brown & Root.

Either way, something has to change. I am starting to feel like I have spent too much time where I am spinning my wheels getting nowhere.

I hope your business does well. I don't envy you though. I would be terrified to be an entrepreneur.

Posted by: KelJu

Quote:

Originally Posted by goob

I feel for you Kelju, it can be tough out there.

You could always lie. I mean, your current job, you could change what you do, the job spec, the time you worked there. If you get on well with the boss and he knows the score, he might even help you with a reference to match.

Just a thought. Oh, and I backed you on that shit you reacted too. I thought you were bang on.

Yeah I saw. What I said was true, but I really wasn't proud of my behavior. I have many personalities that change back and forth on a whelm. I see in those people a side of myself that I don't like and wish to be rid of. I don't come to IM to be angry and debate. I come to be happy and crack jokes. I am going to try really hard to avoid conflict from here on out.

Posted by: DOMS

Quote:

Originally Posted by KelJu

Fair enough. You must be true to yourself.

But, you've pointed out that you have an excellent opening. If you can't find a "pure" IT job, try to get hired into a construction job letting them know that you can also help with their IT needs. No intelligent business owner or manager would pass that up. If you go this route, create a resume that promotes both of your professions.

Yeah, starting my own business is a little unsettling, even for me, but I only need the IT company to last 12 to 18 months. At that point, I should be making enough trading to live off of. No more boss, no more eight hour days, and I can can work from anywhere in I want to.

Posted by: fufu

Quote:

Originally Posted by min0 lee

Good to see you back!
This place hasn't been the same since you left.

true story

Posted by: Gazhole

So what have you got in mind for training here on out, dude?

Posted by: KelJu

Quote:

Originally Posted by Gazhole

So what have you got in mind for training here on out, dude?

I plan to eat like a pig until I can squat 405 Bench 350 again. Once I do that, I will start cutting down until I am at 10% BF or less.

I also want to get my heart up to snuff. I have been doing some running, but I need to get serious about it. I plan to stay natural from here on out. No more AS.

Also, yesterday evening, I got a call from a potential employer about an IT director job in the local area. I was totally honest with him and he was totally honest with me. The job seems like a perfect fit for me. I have to meet with him in person Monday.

Posted by: KelJu

Quote:

Originally Posted by Gazhole

Welcome back, man!

I hate that stupid experience thing with jobs. You can obviously do the job because you're qualified...idiots.

Its the same reason i couldnt be arsed to get a job with computers, i got my CCNA but either the jobs were things like internships (yeah...im just out of school and im gonna take an unpaid job) or they needed experience.

Keep plugging away, dont do what i did. I settled for a crappy job that only vaguely resembled what i was originally looking for and i hated 80% of my time there.

You'll get something, just sell yourself up to the hill. You know you can do it, you just have to convince the corporate machine you can.

Keep us posted

Quote:

Originally Posted by goob

Quote:

Originally Posted by min0 lee

Good to see you back!
This place hasn't been the same since you left.

Quote:

Originally Posted by fufu

true story

Seriously guys, thanks for the warm welcoming. I means a lot to me.

Posted by: KelJu

Sunday - 02/03/2008
Push Day

Flat Bench Press: (3m RI)
Set 1: 135 x 5
Set 2: 185 x 5
Set 3: 225 x 5
Ser 4: 300 x 5

Standing Military Press: (2m RI)
Set 1: 135 x 5
Set 2: 155 x 5
Set 3: 185 x 3

Dips: (3m RI)
Set 1: BW+45 x 5
Set 2: BW+90 x 5
Set 3: BW+115 x 5

Single Arm Cable Triceps Extensions: (3m RI)
Set 1: 20 x 5
Set 2: 30 x 5
Set 3: 35 x 7

Seated Abdominal Crunch Machine: (2m RI)
Set 1: 170 x 5
Set 2: 185 x 5
Set 3: 200 x 5

Lying Weighted Crunch: (3m RI)
Set 1: 40 x 12
Set 2: 40 x 12

Minor shoulder pain, but all and all a fantastic workout. My shoulder held up, but one concern is all the noise it makes now. Sounds like rubber bands popping and gears grinding. Hopefully , i am just being paranoid.

Posted by: min0 lee

Quote:

Originally Posted by KelJu

Minor shoulder pain, but all and all a fantastic workout. My shoulder held up, but one concern is all the noise it makes now. Sounds like rubber bands popping and gears grinding. Hopefully , i am just being paranoid.

Did you ever get your shoulder checked?

Posted by: Gazhole

Quote:

Originally Posted by KelJu

Quote:

Originally Posted by KelJu

Also, yesterday evening, I got a call from a potential employer about an IT director job in the local area. I was totally honest with him and he was totally honest with me. The job seems like a perfect fit for me. I have to meet with him in person Monday.

Thats awesome! Its good you two were honest, i think sometimes you can get a rapport going just because you both know neither of you will bullshit.

Wheres the job for?

Posted by: min0 lee

Question Kelju, how are the civil service jobs there?
Do they pay well? Is there advancement?

Posted by: KelJu

Quote:

Originally Posted by min0 lee

Did you ever get your shoulder checked?

Doc took an X-ray, but no MRI. He said it was a stretched or torn rotator cuff. I think he is full of shit, because I don't believe I could be benching 300 so soon after if it were rotator cuff.

Posted by: min0 lee

Quote:

Originally Posted by KelJu

Doc took an X-ray, but no MRI. He said it was a stretched or torn rotator cuff. I think he is full of shit, because I don't believe I could be benching 300 so soon after if it were rotator cuff.

He could be right.
I was benching 275 with a broken clavicle, I didn't have medical insurance when I broke it so I just delt with the pain till I was able to work around it.

Go for a second opinion.

Posted by: lucifuge

Quote:

Originally Posted by KelJu

Doc took an X-ray, but no MRI. He said it was a stretched or torn rotator cuff. I think he is full of shit, because I don't believe I could be benching 300 so soon after if it were rotator cuff.

Probably not Rotator then, maybe just an impingement of some kind.
Damn nice work for just coming back , seems like you'll bounce back quickly.

Posted by: min0 lee

Quote:

Originally Posted by lucifuge

Probably not Rotator then, maybe just an impingement of some kind.
Damn nice work for just coming back , seems like you'll bounce back quickly.

Good old muscle memory.

Posted by: lucifuge

Quote:

Originally Posted by min0 lee

He could be right.
I was benching 275 with a broken clavicle, I didn't have medical insurance when I broke it so I just delt with the pain till I was able to work around it.

Go for a second opinion.

Oh my god!
Ok then, ignore my advice....
Hoiw the hell did you manage that?

min0's right, second opinion

Posted by: lucifuge

Quote:

Originally Posted by min0 lee

Good old muscle memory.

it's a beautiful thing isn't it?

Posted by: min0 lee

Quote:

Originally Posted by lucifuge

Oh my god!
Ok then, ignore my advice....
Hoiw the hell did you manage that?

min0's right, second opinion

I didn't know it was broken, everyone thought I had dislocated it.
My SOB of an employer told me to deal with it....he said if it was broken I would be in immense pain. I was.

I sort of worked my way into it, min0 brought me a membership and the rest history.

Posted by: KelJu

I need to see a sports Doc, and get an MRI. I will eventually, but I am just too financially strapped right now.

Posted by: KelJu

Quote:

Originally Posted by Gazhole

Haha, awesome. You'll get back there in no time. I always find after a lay-off that it takes next to no time to get back up to speed.

Are you gonna be taking up any MA? Thats killer for cardio workouts. I think that and Circuit Training have worked best for me in the past.

Are you still taking up Rugby, btw?

Thats awesome! Its good you two were honest, i think sometimes you can get a rapport going just because you both know neither of you will bullshit.

Wheres the job for?

I like Rugby, but I can't afford the injuries that come with it. Lifting is a higher priority.

The job situation is weird. The guy has a company with less than 20 employees that does 10 million in sales each year. He has no IT support, and wants someone to take on an Senior IT director position. This is somewhat of a dream job for me, because IT directors usually are people with 15 years experience. The company is doing well and has room for growth, so I really want to get in there.

Posted by: IainDaniel

Try the O'Brien's Test.

The Shoulder and the Overhead Athlete - Google Book Search

Posted by: Brutus_G

Big chest numbers man!

Posted by: goob

Your numbers are still amazing!!!

Good luck on the job. Just rehearse some answers ( you'll feel like a tool) but it will pay dividends when it comes to the 'interview'. -honstly this has helped me more than anything else, along with turning negatives into positives. Try to relax and by easy going with him, even if your nervous as hell inside. You know all this anyway.

Posted by: KelJu

[quote=KelJu;1779479]Sunday - 02/04/2008
Pull Day

Weighted Pull-Ups: (3m RI)
Set 1: BW+45 x 5
Set 2: BW+45 x 5
Set 3: BW+45 x 5

Seated Rowing Machine: (2m RI)
Set 1: 180 x 5
Set 2: 270 x 5
Set 3: 360 x 5

Smith Machine Shrugs: (3m RI)
Set 1: 405 x 12
Set 2: 405 x 12
Set 3: 405 x 12

Dumbbell Hammer Curls: (3m RI)
Set 1: 40 x 5
Set 2: 50 x 5
Set 3: 50 x 7

Quick, but to the point. My rowing power has advanced quickly, but as usual my pull-up power is lagging. My biceps are improving rapidly, also.

Posted by: soxmuscle

Quote:

Originally Posted by KelJu

Smith Machine Shrugs: (3m RI)
Set 1: 405 x 12
Set 2: 405 x 12
Set 3: 405 x 12

you're lifting to much weight

I'm just playing around, but my brother and I were in stitches tonight reading your original post about Planet Fitness in the Open Chat.

Posted by: Witchblade

Who are you to judge Planet Fitness? You lunk!

Posted by: KelJu

Friday 05/10/08
Leg Day

Wide Stance Squats: (3m RI)
Set 1: 135 x 5
Set 2: 225 x 5
Set 3: 315 x 5
Set 4: 375 x 5

Standing Single Leg Curls: (3m RI)
Set 1: 100 x 5
Set 2: 120 x 5
Set 3: 130 x 5

Leg Extensions: (2m RI)
Set 1: 305 x 8
Set 2: 305 x 8
Set 3: 305 x 6

LifeFitness Calve Extensions: (2m RI)
Set 1: 130 x 15
Set 2: 150 x 15
Set 3: 250 x 12

Woohoo. I don't see it being long now before I hit 405 again on squats. My legs feel great, no pain yet.

Posted by: KelJu

Saturday - 05/10/2008
Push Day

Flat Bench Press: (3m RI)
Set 1: 135 x 5
Set 2: 185 x 5
Set 3: 225 x 5
Set 4: 315 x 5

Standing Military Press: (2m RI)
Set 1: 135 x 5
Set 2: 155 x 5
Set 3: 185 x 4

Dips: (3m RI)
Set 1: BW+45 x 5
Set 2: BW+90 x 5
Set 3: BW+135 x 8

Single Arm Cable Triceps Extensions: (3m RI)
Set 1: 30 x 5
Set 2: 35 x 5
Set 3: 45 x 5 *PR

Seated Abdominal Crunch Machine: (2m RI)
Set 1: 185 x 5
Set 2: 200 x 7
Set 3: 200 x 8

Cable Crunches: (3m RI)
Set 1: 100 x 15
Set 2: 100 x 15
Set 3: 100 x 15

Hell yeah mofo, I am 3 reps from my personal all time best bench press. I hit 315 8 times about 8 months ago before my should bummed out. I feel good. I feel healthy with no few pains.

The only problem is that I am getting too fat for my cloths. I can't afford to buy new jeans, so I might have to start cutting before I get to my goals. I am going to push on a little while longer. I am close to squatting 405 for reps again, so if I can at least hit my squat goal, I can say fuck it on the bench press goal.

Posted by: fufu

gj.

Posted by: Brutus_G

The beast is back in full swing!

Posted by: danzik17

Quote:

Originally Posted by KelJu

Dips: (3m RI)
Set 1: BW+45 x 5
Set 2: BW+90 x 5
Set 3: BW+135 x 8

Posted by: KelJu

Sunday - 05/012/2008
Pull Day

Cable Pull-Downs: (3m RI)
Set 1: 200 x 5
Set 2: 220 x 5
Set 3: 240 x 5
Set 4: 260 x 5

Seated Rowing Machine: (2m RI)
Set 1: 180 x 5
Set 2: 270 x 5
Set 3: 360 x 5
Set 4: 400 x 5

Smith Machine Shrugs: (3m RI)
Set 1: 405 x 15
Set 2: 405 x 15
Set 3: 405 x 12

Dumbbell Hammer Curls: (3m RI)
Set 1: 50 x 5
Set 2: 55 x 5 *PR
Set 3: 60 x 5 *PR

Posted by: KelJu

[quote=KelJu;1781247]Wednesday 05/14/08
Leg Day

Wide Stance Squats: (3m RI)
Set 1: 135 x 5
Set 2: 225 x 5
Set 3: 315 x 5
Set 4: 395 x 5

SLDL: (3m RI)
Set 1: 135 x 5
Set 2: 225 x 5
Set 3: 275 x 5

Leg Extensions: (2m RI)
Set 1: 305 x 10 *PR
Set 2: 305 x 10 *PR
Set 3: 305 x 8

LifeFitness Calve Extensions: (2m RI)
Set 1: 130 x 15
Set 2: 150 x 15
Set 3: 250 x 15 + 30 second static contraction

Well fuck me. I could have went for the 405 and got it today, but I didn't know I was going to rep out 5 with 395.

Posted by: lucifuge

damn KelJu....
great work man, 305 on leg extensions!
just thinking about it intimidates me....

Posted by: fufu

good stuff, you are neg'n the rugby and getting back to your roots i see

Posted by: Stewart20

Can I ask you a question? First off, awesome numbers you are putting up in here, and secondly, do you feel you are getting enough of a workout by doing only what you are doing? I ask because, with the exception of the squats, I think your strength is pretty comparable to mine, and I think if I did just 5 heavy reps of bench press basically what seems like once a week or so, I wouldn't feel that is enough of a workout.

I think about doing a one "work" set per exercise workout often, just never commit to it because I have I guess irrational fears that it isn't enough work. Like my workout today, I did an 8x3 on dips with +115. I was pretty tired when I was done. If I were to slap on 3 plates and rep out, I could probably hit the 8 reps you hit on that one set, but I would feel like that wasn't enough work.

Posted by: Brutus_G

Those numbers keep going up Big Kelju! Ill strap 3 45s to myself soon for dips.

Posted by: KelJu

Quote:

Originally Posted by lucifuge

damn KelJu....
great work man, 305 on leg extensions!
just thinking about it intimidates me....

Thanks, dude. I am maxed out on the machine. It is designed to hold 295, but I found a way to make a 10lb plate balance on top of the weight stack. I am not sure that they are all that affective for building mass. I said a while back that I thought Leg Extensionss were crap, and DoncunDoenut said they weren't, so I figured I would give them a good faith effort before arguing with him.

So like I said, I have maxed out the machine, yet the massive improvement to the LEs doesn't seem to help me squats very much. I am contemplating whether to throw them out.

Posted by: KelJu

Quote:

Originally Posted by fufu

good stuff, you are neg'n the rugby and getting back to your roots i see

I had to. Rugby was just for fun. Weight lifting is my heart and soul. I can't take chances with my body, plus I wasn't very good anyhow. I thought it was a strength and tackle sport like football. It is actually more of a hand eye coordination and agility sport like soccer.

Posted by: KelJu

Quote:

Originally Posted by Stewart20

Can I ask you a question? First off, awesome numbers you are putting up in here, and secondly, do you feel you are getting enough of a workout by doing only what you are doing? I ask because, with the exception of the squats, I think your strength is pretty comparable to mine, and I think if I did just 5 heavy reps of bench press basically what seems like once a week or so, I wouldn't feel that is enough of a workout.

I think about doing a one "work" set per exercise workout often, just never commit to it because I have I guess irrational fears that it isn't enough work. Like my workout today, I did an 8x3 on dips with +115. I was pretty tired when I was done. If I were to slap on 3 plates and rep out, I could probably hit the 8 reps you hit on that one set, but I would feel like that wasn't enough work.

I have found that utilizing a high intensity 5 rep approach is optimal for building strength for me. I have added more in the past, and the result was over-training. I have been lurking in your journal over the past few months and I have noticed that you respond well to low reps, like me. If my memory serves me right, you were doing something like 4 or 5 sets at 1RM. I think that doing 5 reps at 88% of 1RM isn't a whole lot different than doing 5 1 rep sets at 98 % of 1RM. You get the same thing.

With me, the warm-up takes nearly 10 minutes before I get into the meat and potatoes of the lift, anything over 85% of my 1RM. I just don't have time to take another 10 minutes doing 5 1RMs.

Posted by: KelJu

Quote:

Originally Posted by Brutus_G

Those numbers keep going up Big Kelju! Ill strap 3 45s to myself soon for dips.

Judging by your new pictures, you won't be long.

Posted by: Stewart20

Quote:

Originally Posted by KelJu

Those singles that I were doing weren't one rep maxes, the first workout with the singles was 90% of 1RM for 4 singles, then if I completed all four "sets", I would add 5 pounds and try again, so I guess eventually they would have equalled or exceeded my original one rep max. It was fun doing it for a while, but doing it on all of those exercises turned into problems, I guess that's why only the bench press, deadlifts and squats are done for maxes.

I really enjoy doing the 8x3 sheme, I think it's my favorite workout scheme ever, but it does seem to take a long time to complete the workouts, and can get a bit boring. Sometimes before the first set I ponder just loading more weight on the bar and doing only a couple of heavier sets instead of 8. But, I know it works for me, that's why I do it. What you are doing would probably work for a low rep guy like myself too, I am just too stubborn to do it long enough to see any results. what is your frequency per push/pull/leg workout that works best for you?

I almost want to try what you are doing and get a little competition going since we are so close on everything with the exception of squats (we won't touch that one).

Posted by: KelJu

Quote:

Originally Posted by Stewart20

Frequency is every six days. Push/Pull/off/legs/off/push/pull/off/legs/off

A competition would be nice, however today is the start of my non-solid food velocity diet. My numbers are all going to nosedive for about a month.

Posted by: Stewart20

Quote:

Originally Posted by KelJu

that's every five days, but who's counting?

So you really are going through with that diet huh?

Posted by: KelJu

Quote:

Originally Posted by Stewart20

that's every five days, but who's counting?

So you really are going through with that diet huh?

Started today. I am in hell. I am so tired, and my stomach hurts.

Posted by: Stewart20

Quote:

Originally Posted by KelJu

Started today. I am in hell. I am so tired, and my stomach hurts.

Posted by: AKIRA

Quote:

Originally Posted by Stewart20

After bumping into shelves in here, I thought the same thing.

I see that there is 1 horizontal and 1 vertical to most of the compounds on a workout day. It makes me think of other ideas though...

Id like to do only 2 compound exercises, but I think 5 heavy reps wouldnt be enough. However, I honestly dont know...

8x3 seems feasible, but like Stewart said later on, it is pretty boring. Shit 5x5 with a full recovery sucked.

So many ideas...

Posted by: Stewart20

Quote:

Originally Posted by AKIRA

I will tell you it is a lot easier to get psyched for that one heavy set then it was to get psyched for 8 freaking sets of 3. I imagine doing something like this for a while FOR ME, will produce excellent strength gains, and nothing as far as size gains, at which point I will have to fight past the psychological aspect of not being as "BIG" as I was/want to be, regardless of how my strength is coming along.

Posted by: KelJu

Quote:

Originally Posted by Stewart20

Big seems to be a very subjective adjective among people these days. I went from 245 to 230 in a few weeks, and I am still losing. Yesterday, a girl at the tanning place next door to our gym tells me that I am looking bigger. I told here that I lost 15lb. She said it must she seem like I am bigger now that I am much more cut.

I lift for health and just to feel good, but I know in the back of my mind that looking good takes priority over the other stuff whether I will admit it or not. Why else would I be on this very unhealthy diet?

Posted by: Witchblade

How are you doing? Are you still suffering from those symptoms?

Posted by: fufu

Quote:

Originally Posted by KelJu

same thing happened to me. This kid told me every time he sees me I look bigger(I see him once or twice a month). In the time he has known me I went from 205 to 183.

Posted by: KelJu

Quote:

Originally Posted by Witchblade

How are you doing? Are you still suffering from those symptoms?

I am symptom free. I have figured this shit I think.

Posted by: KelJu

Saturday 05/24/08
Leg Day

Wide Stance Squats: (3m RI)
Set 1: 135 x 10
Set 2: 225 x 10
Set 3: 315 x 10

Standing Single Leg Curls: (3m RI)
Set 1: 100 x 10
Set 2: 110 x 8
Set 3: 110 x 8

Leg Extensions: (3m RI)
Set 1: 305 x 8
Set 2: 305 x 8
Set 3: 305 x 6

LifeFitness Calve Extensions: (2m RI)
Set 1: 130 x 15
Set 2: 150 x 15
Set 3: 250 x 15
Set 4: 270 x 10

Posted by: KelJu

Tuesday - 05/28/2008
Push Day

Flat Bench Press: (3m RI)
Set 1: 135 x 5
Set 2: 185 x 5
Set 3: 225 x 5
Set 4: 315 x 4 This just doesn't seem right. I still can't figure out how I was able to do that at 15lbs lighter.

Standing Military Press: (2m RI)
Set 1: 135 x 5
Set 2: 155 x 5
Set 3: 185 x 3

Dips: (3m RI)
Set 1: BW x 25
Set 2: BW x 20

Single Arm Cable Triceps Extensions: (3m RI)
Set 1: 30 x 10
Set 2: 35 x 10

Seated Abdominal Crunch Machine: (2m RI)
Set 1: 185 x 10
Set 2: 125 x 10 with 5 second negative
Set 3: 125 x 10 with 5 second negitive

Weighted Crunches: (3m RI)
Set 1: 45 x 10
Set 2: 45 x 10

Ok, my power and strength are back. I have figured out how to make this diet work while maintaining most of my strength. I am still tweakign here and there looking for the right combinations.

Posted by: KelJu

*************Switching to Hypertrophy*************

Sunday - 02/04/2008
Pull Day
Weight: 227

Cable Front Pulldown: (2-5-5 Tempo) (2m RI)
Set 1: 140 x 8
Set 2: 160 x 8
Set 3: 160 x 7

Close Grip Cable Underhand Pulldown: (2-5-5 Tempo) (2m RI)
Set 1: 160 x 8
Set 2: 160 x 6

T-Bar Row: (2-5-5 Tempo) (2m RI)
Set 1: 225 x 8
Set 2: 225 x 8

Cable Straight Back Seated Row: (2-5-5 Tempo) (2m RI)
Set 1: 120 x 8
Set 2: 100 x 8

Behind Back Grip Smith Machine Shrugs: (2-2-2 Tempo) (2m RI)
Set 1: 225 x 12
Set 2: 275 x 12
Set 3: 315 x 12

Barbell Curls: (2-5-5 Tempo) (2m RI)
Set 1: 80 x 10
Set 2: 80 x 10
Set 3: 80 x 7

Ok, I know that looks a little weird, but I am just experimenting with something. My power is not going to get any better while I am cutting, so I am switching to hypertrophy maybe for the entire summer. Come Fall, I'll go back to power workouts.

The new tempo is a mothafucka. I am actually getting sore again. I know I know, that doesn't mean I am improving, but it does show me that my body doesn't know what I am doing to it, which is fine by me.

I haven't training for pure hypertrophy in a long time, so I am accepting any and all advice from people who have used this type of training and made it work.

Posted by: KelJu

Sunday - 06/01/2008
Leg Day
Weight: 226

Squat: (2-1-2 Tempo) (3m RI)
Set 1: 135 x 5
Set 2: 225 x 5
Set 3: 315 x 3
Set 4: 375 x 3

Standing Single Leg Curls: (2-5-5 Tempo) (2m RI)
Set 1: 80 x 10
Set 2: 80 x 10
Set 3: 70 x 10

Leg Extensions: (2-1-2 Tempo) (2m RI)
Set 1: 300 x 8
Set 2: 300 x 8
Set 3: 300 x 8

Lever Seated Calf Extensions: (2-5-5 Tempo) (2m RI)
Set 1: 200 x 12
Set 2: 230 x 12
Set 3: 250 x 12
Set 4: 270 x 12

I am not going to try to do slow tempo squats. The gym squat rack doesn't have safety catches, and I don't want to risk hurting myself. I also didn't like how my knee felt when I tried doing slow tempo leg extensions, so I will continue my old way of doing those two exercises.

Posted by: soxmuscle

How was the birthday weekend?

Posted by: KelJu

Quote:

Originally Posted by soxmuscle

How was the birthday weekend?

Like any other day. I didn't tell anyone it was my birthday. I got quite a few calls from friends and family, so that was cool.

Posted by: Witchblade

I forgot my own birthday last time. Took me a good 10 seconds to realize why my mother congratulated me.

Instead of wishing you a happy birthday, I'll give you this.

Posted by: KelJu

Quote:

Originally Posted by Witchblade

I forgot my own birthday last time. Took me a good 10 seconds to realize why my mother congratulated me.

Instead of wishing you a happy birthday, I'll give you this.

You are a good friend witch. You even know my favorite porn actresses.

Posted by: Malley

Nice job on those squats big guy!

Posted by: KelJu

Sunday 08/10/08
Leg Day

Weight: 220

Narrow Stance Squats ATG: (2.5m RI)
Set 1: 135 x 8
Set 2: 225 x 8
Set 3: 250 x 8
Set 4: 275 x 8

Standing Single Leg Curls: (2m RI)
Set 1: 80 x 8
Set 2: 90 x 8
Set 3: 100 x 8

Leg Extensions: (2.5m RI)
Set 1: 305 x 8
Set 2: 305 x 8
Set 3: 305 x 8

Life Fitness Calve Extensions: (2m RI)
Set 1: 250 x 15
Set 2: 270 x 15
Set 3: 310 x 15

Ok, time to plow through this shit one more time. I'm training natural, and on a cut. For the past few months my training has been total shit or non existent. I got sick with something a few months ago that was mean as hell. It knocked 15lbs off of my ass and most of it was muscle.

I am working nearly everyday getting my company off of the ground. I am working my old full-time job and doing my business stuff on top of that. It isn't too bad as long as I stay healthy. I have been training hard over the past week, so I got the DOMS out.

I am small and weakly right now. I plan on leaning out for a bit. Power lifting was playing hell on my joins plus I think the super heavy training is why I was getting sick so much.

I have started running again. I don't know how that will work out. I usually never stick to my running programs.

Posted by: fufu

what kind of business did you start?

Posted by: KelJu

Quote:

Originally Posted by fufu

what kind of business did you start?

I started an Antique Moving Company. Me and my best friend are the "Muscle Men Movers". Lol, its corny but the name sticks. We move high dollar antiques for people who don't trust their antiques to be moved by regular movers.

Posted by: BoneCrusher

Quote:

Originally Posted by KelJu

When you don't lift you have a bad attitude. When you are in a steady lifting schedule you're response to everyday bullshit is a lil better imho brother K. I'm very glad to see you back at the heavy object tossing again.

Posted by: KelJu

Quote:

Originally Posted by BoneCrusher

Yeah I realize. Sometimes it feels like someone is twisting my guts around and around. When i lift like a madman the twisting stops. If I were to start smoking weed again on top of training like a crazy man, I would be almost tolerable again.

Posted by: BoneCrusher

Quote:

Originally Posted by KelJu

I know you can get to a level where the average individual doesn't inspire the desire to cause them damage without all the canibus, or any other self medication for that matter.

I did it, you can too. Well, I did smoke a mountain of herb to get through all that back then now that i think about it. It does take it's toll though ... all that weed. I hope you find a way through this without that.

I keep hoping you'll get into MMA ...

Posted by: fufu

Quote:

Originally Posted by KelJu

nice, you probably have pretty wealthy clients I'd assume.

Posted by: KelJu

Quote:

Originally Posted by BoneCrusher

I got rid my piercings. Now I can, if I could muster up the time. Once I get our business on auto pilot, I might take up Jujitsu. Hopefully that will be soon. I need something else to master. Weed sure does make me happier in the short run.

Posted by: KelJu

Quote:

Originally Posted by fufu

nice, you probably have pretty wealthy clients I'd assume.

Nearly all of them are old money... multi-millionaires. They are all part of the same click. It is high society, and my working for my bosses I have a foot in the door, a little bit at least.

Posted by: KelJu

Tuesday 08/12/08

Weight: 221

Treadmill Running:
5mph
10 degree incline
1 mile

I could have ran farther but I bumped the fucking treadmill by accident changing the channel for the TV and I was too tired to start all over.

Posted by: BoneCrusher

Quote:

Originally Posted by KelJu

Tuesday 08/12/08

Weight: 221

Treadmill Running:
5mph
10 degree incline
1 mile

I could have ran farther but I bumped the fucking treadmill by accident changing the channel for the TV and I was too tired to start all over.

Hate it when that happens. At least you did something.

I signed up at a gym down the street today. I'm thinking that if I paid money I'll actually get busy lifting again. Hey, it could happen ...

At least one of us did something today brother K.

I start tomorrow with cardio and strength conditioning. The MMA parts I'll deal with in a few weeks.

Do post when you begin the Jewjitzsoh though. I wanna hear alllll about it. See? You can get good at it and start your own style ... Keljujitso. You can incorporate swearing and social discontentment into a holistic approach designed to nourish the inner desire to tell people to stfu. Everyone has that desire, but most people cannot do that face to face. Sure ... here at IM or any online forum there are no face poundings getting dispensed so people talk shit all the damn time, but in the real world most people are too afraid to speak up when they see the need to tell someone to stfu. You can help then with that.

Posted by: dg806

Quote:

Originally Posted by KelJu

Don't feel bad, every guy does.

Posted by: KelJu

Tuesday - 08/13/2008
Push Day

Flat Bench Press: (3m RI)
Set 1: 135 x 8
Set 2: 225 x 8
Set 3: 275 x 6
Set 4: 300 x 6

Standing Military Press: (2.5m RI)
Set 1: 135 x 8
Set 2: 155 x 8
Set 3: 160 x 8

Dips: (2m RI)
Set 1: BW x 25
Set 2: BW x 20

Single Arm Cable Triceps Extensions: (3m RI)
Set 1: 30 x 8
Set 2: 30 x 8

Seated Abdominal Crunch Machine: (2m RI)
Set 1: 185 x 8
Set 2: 185 x 8
Set 3: 185 x 8

Weighted Crunches: (3m RI)
Set 1: 40 x 12 + 10 second static contraction

Posted by: Malley

Pretty damned strong buddy!

Posted by: KelJu

Monday - 08/18/2008
Pull Day

Neutral Grip Pull-Downs: (2m RI)
Set 1: BW x 12
Set 2: BW x 12
Set 3: BW x 10

Bent-Over Rows: (2m RI)
Set 1: 135 x 10
Set 2: 155 x 10
Set 3: 185 x 6

Behind Back Grip Smith Machine Shrugs: (2m RI)
Set 1: 405 x 15
Set 2: 405 x 15
Set 3: 405 x 15

Dumbbell Hammer Curls: (2m RI)
Set 1: 40 x 10
Set 2: 40 x 10
Set 3: 40 x 10

Posted by: KelJu

Sunday - 08/19/2008
Leg Day
Weight: 220

Squat: (3m RI)
Set 1: 135 x 5
Set 2: 225 x 5
Set 3: 315 x 5
Set 4: 330 x 5

Standing Single Leg Curls: (2.5m RI)
Set 1: 100 x 10
Set 2: 110 x 10
Set 3: 120 x 10

Leg Extensions: (2.5m RI)
Set 1: 310 x 10
Set 2: 310 x 10
Set 3: 310 x 9

Lever Seated Calf Extensions: (2m RI)
Set 1: 250 x 15
Set 2: 279 x 15
Set 3: 310 x 15
Set 4: 270 x 12

Posted by: lucifuge

still looking strong there KelJu...
How the hell can you do behind the back shrugs without your ass getting in the way? I've tried 'em a few times and anything remotely heavy is pretty much impossible unless I arch backwards... which feels totally unsafe to me.

Posted by: KelJu

Quote:

Originally Posted by lucifuge

still looking strong there KelJu...
How the hell can you do behind the back shrugs without your ass getting in the way? I've tried 'em a few times and anything remotely heavy is pretty much impossible unless I arch backwards... which feels totally unsafe to me.

I have long arms. The bar stays below me ass the entire time with good posture.

Posted by: PreMier

good to see you back you lazy bastard

Posted by: fufu

how's everything going in jujuworld?

Posted by: fufu

how's everything going in kajujuworld?

Posted by: KelJu

Quote:

Originally Posted by fufu

how's everything going in kajujuworld?

Things are better than they have been in a long time. Training is good, running is good, work is good, money situation is good, and I guess life in general is good.

Our company is generating money. I am trying to pay off some credit cards and other debt, plus save up some money for a big move. I may be moving to Vegas in a short while. I have plans and plans and more plans. I guess I just want a little more for myself and i am trying to make it happen.

Posted by: KelJu

Thursday - 08/21/2008
Push Day

Weight: 218 <--- Goal Reached

Flat Bench Press: (3m RI)
Set 1: 135 x 5
Set 2: 225 x 5
Set 3: 275 x 5
Set 4: 315 x 3
Set 5: 315 x 3

Standing Military Press: (3m RI)
Set 1: 135 x 6
Set 2: 155 x 6
Set 3: 170 x 4

Weighted Dips: (3m RI)
Set 1: BW x 6
Set 2: BW+45 x 6
Set 3: BW+90 x 6
Set 4: BW+115 x 6

Single Arm Cable Triceps Extensions: (3m RI)
Set 1: 30 x 5
Set 2: 35 x 5

Lever Seated Crunch: (2m RI)
Set 1: 185 x 8
Set 2: 200 x 8
Set 3: 200 x 8

Weighted Vertical Leg-Hip Raise: (2m RI)
Set 1: 25 x 8
Set 2: 25 x 6

Diet
8:00am: 3 eggs + 2 serving cottage cheese + 1/3 cup oatmeal = 550 calories
12:00pm: 2 scoops whey = 210 calories
4:00pm: 1 can tuna + 1 spoonful sunflower mayo + 1/3 cup oatmeal = 300 calories
7:30pm: 3 eggs + 2 servings cottage cheese +1/3 cup oatmeal + 1/8 cup raisins + 2 cups steamed veggies (brocoli, squash, asparagus) = 800 calories
10:30pm: 2 eggs + 1 servings cottage cheese + 1/3 cup shredded sharp cheese = 370 calories
Total Calories: 2230

This is my new modified diet. The new aspects of it are just a few small additions. The raisins, shredded cheese, asparagus, 7:30 oatmeal, and bedtime shredded cheese were added today. Minus those 4 changes, and that is the diet I have used for 5 weeks. I have lost 10lbs on this diet, yet managed to pack on a nice amount of muscle. I made those 4 changes just to bring me up to a caloric maintenance level. From here until early spring, I want to pack on muscle with little or no fat gain. I will tweak things here and there, and I would love recommendations.

Also, I am thinking about dumping the whey for meal 2 and replacing it with canned tuna and oatmeal.

Just to get a better picture, here is the old diet that was so affective for me at losing weight.

8:00am: 3 eggs + 2 serving cottage cheese + 1/3 cup oatmeal = 550 calories
12:00pm: 2 scoops whey = 210 calories
4:00pm: 1 can tuna + 1 spoonful sunflower mayo + 1/3 cup oatmeal = 300 calories
7:30pm: 3 eggs + 2 servings cottage cheese + 2 cups steamed veggies (brocoli, squash) = 500 calories
10:30pm: 2 eggs + 1 servings cottage cheese = 260 calories
Total Calories: 1820

I don't think 400 calories is going to make me swell up, but it sure is going to make lifting better. If I start to creep back up in weight too fast I will back down to the old diet again.

Posted by: danzik17

You were cutting at 1800 cals? Isn't that a bit low for a guy your size? (I'm only 170 or so and was cutting at 2300 average.

Posted by: Built

That does sound low! How much protein, fat, carb?

Posted by: fufu

Quote:

Originally Posted by KelJu

Vegas, eh? Nice, you can catch some UFC shows.

Posted by: KelJu

Quote:

Originally Posted by danzik17

You were cutting at 1800 cals? Isn't that a bit low for a guy your size? (I'm only 170 or so and was cutting at 2300 average.

Quote:

Originally Posted by Built

That does sound low! How much protein, fat, carb?

I agree that my calories were low. However, I was getting stronger, and my waist size was shrinking so I stuck with it. I believe my body is highly effecienct with calories, so my caloric maintenance level might be a little lower than the average person.

I'll calculate the total macros sometime today.

Posted by: Brutus_G

Quote:

Originally Posted by danzik17

You were cutting at 1800 cals? Isn't that a bit low for a guy your size? (I'm only 170 or so and was cutting at 2300 average.

LOL i cut on 4000+ cals.

Posted by: JailHouse

wow id think a guy your size would starve on cals that low.

Posted by: KelJu

Friday - 08/22/2008
Pull Day
Power Day

Weight 219

Weighted Chinups: (3m RI)
Set 1: BW x 5
Set 2: BW+25 x 5
Set 3: BW+45 x 5

Chest Assisted Rows: (3m RI)
Set 1: 180 x 6
Set 2: 270 x 6
Set 3: 360 x 6

Bent-Over Row Supinated Grip: (3m RI)
135 x 5
185 x 5

Behind Back Barbell Shrugs: (3m RI)
Set 1: 405 x 15
Set 2: 455 x 15
Set 3: 455 x 15

Dumbbell Hammer Curls: (2m RI)
Set 1: 40 x 5
Set 2: 45 x 5
Set 3: 55 x 5
Set 4: 60 x 5

Posted by: KelJu

Monday - 08/25/2008
Leg Day
Power Day

Weight: 221

Squat: (3m RI)
Set 1: 135 x 5
Set 2: 225 x 5
Set 3: 315 x 5