KelJu's Master Plan [Forum Archive]

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KelJu's Master Plan

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Posted by: Seanp156

Quote:

Originally Posted by mike456

They are completely different movements. Hypers have hip extension and no knee flexion. Glute-Ham raises have knee flexion and no hip extension.

I'll give you that, however they're both working the same muscles in the posterior chain, there's no reason to do both the same workout that I can see.

Posted by: mike456

They do not work the same muscles of the posterior chain.
So what if they both hit the hams, he is doing two quad-dominants therefore he should do 2 hip/ham-dominants.

Posted by: Seanp156

Quote:

Originally Posted by mike456

They do not work the same muscles of the posterior chain.
So what if they both hit the hams, he is doing two quad-dominants therefore he should do 2 hip/ham-dominants.

Yes, they do. You also contradicted yourself. Those both use the glutes, hams, and lower back. Why would you do these two movements instead of a SLDL, Romanian deadlift, or conventional deadlift etc? The only answer I could accept is previous injury (which I'm aware Kelju has, or is prone to) or laziness.

Posted by: mike456

why do a SLDL Over a Hyper?

Posted by: Seanp156

Quote:

Originally Posted by mike456

why do a SLDL Over a Hyper?

Because, in my opinion it's a much better exercise for developing strength, power, and hypertrophy. Your body has to work harder overall to preform a SLDL than a hyperextension. It's also a basic compound movement that should be in most people's routines anyway. Doing both SLDL & hypers would be good, or both SLDL & glute ham raises would be good as well, I just fail to see the point of doing both glute ham raises and hypers.

Posted by: mike456

Hypers basically hit all of the same muscles in the posterior chain as a deadlift, and IMO they are more safe (better for Kelju since he is prone to back injury).

Glute-Ham raises have knee flexion and all deadlifts do not that is why I would pick it as my second hip/ham dominant.

Posted by: mike456

SLDL and hypers would not be good, because they are basically the same movement. It would be much better to do SLDL/hypers and Glute-Ham raises because they are different movements. I say hypers and glute-ham raises because hypers are safer than SLDL IMO for Kelju (since he is prone to back injury).

Posted by: Seanp156

Quote:

Originally Posted by mike456

Hypers basically hit all of the same muscles in the posterior chain as a deadlift, and IMO they are more safe (better for Kelju since he is prone to back injury).

Glute-Ham raises have knee flexion and all deadlifts do not that is why I would pick it as my second hip/ham dominant.

They might work the same muscle groups, but it's not nearly the same thing. For overall size and strength, hyperextensions will pretty much get you nowhere compared to deadlifting. Deadlifting is as safe as you make it as far as form and weight progression goes. I'd rather deadlift with a belt than just do hyper extensions.

Who cares if glute-hams raises have knee flexion and deadlifts don't? Is that better for some reason? Movements like hypers and glute-ham raises should be considered more as assistance work to your primary movements such as deadlifts and/or squats, not as the primary movements themselves. If you're deadlifting already, and you still want to do hypers and/or glute ham raises, that's fine, but I personally wouldn't do both, and I would never substitute one for deadlifts.

Quote:

Originally Posted by mike456

SLDL and hypers would not be good, because they are basically the same movement. It would be much better to do SLDL/hypers and Glute-Ham raises because they are different movements. I say hypers and glute-ham raises because hypers are safer than SLDL IMO for Kelju (since he is prone to back injury).

NO they aren't... Anyway, it wouldn't be a bad idea for Kelju to do those for a while to build up a little lower back strength, but I think after a while it would be in his best interest to start light deadlifts. The reason many people get lower back injuries is because the muscles in their lower backs aren't strong.

As well, would this not be considered knee flexion? http://www.exrx.net/WeightExercises/...BDeadlift.html

Posted by: mike456

Quote:

Originally Posted by Seanp156

Can you explain why it is a better exercise for developing strength, power, ad hypertrophy? Can you explain why your body has to work harder to preform a SLDL than a hyperextension? Hypers are also a compund. A hyper is basically the same thing as a hyper except for two differences:
1. Hypers are safer.
2. SLDL works your grip strength (unless you use straps wich most people do), since you will be holding a barbell in your hand.

Posted by: mike456

"... but it's not nearly the same thing. For overall size and strength, hyperextensions will pretty much get you nowhere compared to deadlifting."

Can you prove that?

Posted by: mike456

"Who cares if glute-hams raises have knee flexion and deadlifts don't? Is that better for some reason?"
He is doing two quad-dominants wich means he should do 2 ham/hip dominants, what is the point of doing 2 of basically the same movements (hypers, deads), it would be alot better if he hit the posterior chain with a different movement (such as Glute-Ham Raises).

Posted by: mike456

"As well, would this not be considered knee flexion? http://www.exrx.net/WeightExercises/...BDeadlift.html "

Yes, that is not considered knee flexion, obviously.

Posted by: Seanp156

Quote:

Originally Posted by mike456

Maybe if you've done a SLDL, you would realize that your body has to work harder than doing a hyperextension. There is much more stabilization and balance involved to preform a SLDL than a hyperextension. Also, I don't understand how hypers are a compound movement, they look to me to only involve one joint movement. As for hypers being safer, can you prove that?

Quote:

Originally Posted by mike456

"... but it's not nearly the same thing. For overall size and strength, hyperextensions will pretty much get you nowhere compared to deadlifting."

Can you prove that?

I'm living proof of it... If all I did were hyper extesions, there is no way in hell I could just pick up a barbell and deadlift over 300lbs...

Quote:

Originally Posted by mike456

"Who cares if glute-hams raises have knee flexion and deadlifts don't? Is that better for some reason?"
He is doing two quad-dominants wich means he should do 2 ham/hip dominants, what is the point of doing 2 of basically the same movements (hypers, deads), it would be alot better if he hit the posterior chain with a different movement (such as Glute-Ham Raises).

Because they're not the same fucking movement...

Posted by: mike456

Quote:

Originally Posted by Seanp156

I'm living proof of it... If all I did were hyper extesions, there is no way in hell I could just pick up a barbell and deadlift over 300lbs...

That in no way means that deadlifts are better than hypers.

Im living proof of it... If all you did was deadlifts, you would not be able to put 300lbs on your back and do a hyper extension.

Posted by: Seanp156

Quote:

Originally Posted by mike456

That in no way means that deadlifts are better than hypers.

Im living proof of it... If all you did was deadlifts, you would not be able to put 300lbs on your back and do a hyper extension.

Have you ever seen anyone put 300lbs on their back and do a hyper-extension? No, I didn't think so... That's because it IS a different movement than a deadlift...

Someone that did nothing but deadlifts compared to someone that did nothing but hypers would be overall, much stronger. Maybe not at doing hyperextensions, but their overall core strength would be in much better condition.

Posted by: mike456

I don't understand how SLDL are compund. THEY ARE THE SAME MOVEMENT!!
Only deadlifts you do them standing up while gripping a barbell, and hypers are done laying down with a barbell on your back.

Posted by: mike456

Quote:

Originally Posted by Seanp156

If they did hypers as much as they did SLDL they would have the same strength in it as they use in deadlifts (It is not all about the numbers, there is something called leverage)
How do you figure they would be overall stronger, it is the same movement!!

(Except they would have a stronger grip strength- if they did not use straps). Im telling you hypers are just as effective as SLDL, you will be just as exhausted, and the same muscles will be tired- just think about the movement.

Posted by: mike456

I am pretty sure you think this way just because deadlifts are more popular than hypers.

Posted by: CowPimp

For developing functional strength and your posterior chain, the deadlift reigns supreme over hyperextension. Why? Because the deadlift is a ground-based, closed-chain, compound exercise that stimulates more musculature and allows for much greater loading. If you are referring to a stiff-legged deadlift, then it is not technically a compound movement. However, you share the load among multiple joint structures as though it were a compound movement, and it allows high levels of loading like a compound movement.

Also, if you do start loading up on the hyperextensions, you will eventually start to hyperextend at the knee. I was doing hyperextensions with 100 pounds on my back, and it was fucking with my knees so I stopped. I never injured them, but they hurt a little during the movement, so they got cut.

Now, with all that said, mike, you don't always have to balance out all quad dominant and hip dominant exercises; at least not in every single workout. As long as you make up for it with future microcycles, you will be okay. You can emphasize each one for short periods of time.

Also, he had a perfectly valid reason for not going with any more volume that session. He was compensating for the demands imposed on him by work. I understand this very well, I have worked manual labor jobs in the past.

Finally, you guys should stop arguing in his journal. Just agree to disagree and call it a day. This is not the place to whore up a thread with an argument. I'm not blaming anyone, but just call a truce and let him be.

Posted by: mike456

Cowpimp- I never said a hyper is better than a regular deadlift, I was talking about SLDL. Also I never tried them with 100 on my back, so I did not know about the knee hyperextending. Sorry for whoring up you thread kelju, but just 1 question to you Cowpimp is a SLDL more effective than a Hyper (not including grip strength being used)?

Posted by: CowPimp

Quote:

Originally Posted by mike456

Cowpimp- I never said a hyper is better than a regular deadlift, I was talking about SLDL. Also I never tried them with 100 on my back, so I did not know about the knee hyperextending. Sorry for whoring up you thread kelju, but just 1 question to you Cowpimp is a SLDL more effective than a Hyper (not including grip strength being used)?

Yes. Reread what I posted. Everything applies to an SLDL except the compound classification, and I clarified why the SLDL still reaps many benefits of a compound movement though it technically is not.

Posted by: fufu

lawl

Posted by: BigDyl

lawl I just skeeted

Posted by: assassin

yeah i agree ... glute hame raises will target your hamstrings ..while hypers will target your lower back.....but u must do glute ham raises before doing hypers cause your lower back is needed to support in glute ham raises.....

Posted by: Seanp156

Keke, sorry Kelju.

Posted by: KelJu

Quote:

Originally Posted by Seanp156

Keke, sorry Kelju.

Don't be. I am just absorbing the information.

Posted by: KelJu

I am so happy! I have found a new gym and it kicks ass. I was going to shop around, but the very first one I looked at stole my heart. It was wall to wall free weights with only 5 cardio machines in the whole place. It has multiple squat racks and dead lift stations. The second I smelled the air I was whisked away back in time to when I was back in high school playing football.
The smell of this gym was identical to the smell of our football field house where I shed sweat and blood for 5 years of my teenage life. I left a piece of myself on that field and I recaptured a very happy emotion that I had long forgotten. The funniest thing was the second I walked in the door I asked the guy, "before I waste your time and mine I have just two questions...are you going to bitch at me for squatting, and are you going to bitch at me for dead lifting?"
The guy working the desk laughed and said "no, they wouldn't", and that I must be another one of the unhappy Planet Fitness customers.
I think this new gym is going to help me carry my training to the next level.

Sunday 07/02/2006
Push Day / (3-5 Range)
90% Effort

Ok... the 90% effort thing is new. I am not going to push myself to failure anymore. I am going to stop just under what I usually choke at and then work on pushing my max 1RM up gradually. I picked a hard day to do this on, because 3-5 range means eating my ego and stopping at 3 when I think I may have 4 in me.

Bench Press:
Set 1: 135 x 10
Set 2: 300 x 3
Set 3: 300 x 3
Set 4: 300 x 3

Decline Press:
Set 1: 245 x 8
Set 2: 265 x 6
Set 3: 275 x 5

Woot mother fucka...woot woot! I looked at the rack that holds all of the weight belts and what in the would do I see? I heavy duty waist belt with chain attachments for doing weighted dips. Hahahahahahahahaha... the demon monkeys in my head are going fucking nuts.

Weighted Dips:
Set 1: BW x 20
Set 2: BW+35 x 15
Set 3: BW+45 x 11
Set 4: BW+55 x 7

Reverse Flies:
Set 1: 15 x 10
Set 2: 15 x 10
Set 3: 15 x 8
Set 4: 15 x 8

Behind Neck Barbell Press:
Set 1: 135 x 5
Set 2: 135 x 5
Set 3: 135 x 4

Posted by: Seanp156

Nice workout. Good to see you played it safe with the dips the first time around. You're still doing behind the neck presses and pulldowns?

Posted by: KelJu

Quote:

Originally Posted by Seanp156

Nice workout. Good to see you played it safe with the dips the first time around. You're still doing behind the neck presses and pulldowns?

I knew I was going to catch hell for that. I have targeted my shoulder issue to dumbbell shoulder presses. I am going to do barbell shoulder presses at no more than 70% 1RM, and if I have no pain then I will continue. But, the first site of pain and I will drop them. I am still following CP's advice and doing shoulder stabilizer training to keep my shoulder happy.

Posted by: fufu

Damn! Nice dips. Especially after all that heavy benching.

Posted by: KelJu

Quote:

Originally Posted by fufu

Damn! Nice dips. Especially after all that heavy benching.

Thanks man. I was very pleased myself, but next week I am not going to work my way up. I am going BW+90 on the first set.

Posted by: fufu

That's bad ass.

Posted by: BigDyl

Give me some damn strength. I've gotten pathetically weak from my cut.

Posted by: KelJu

Quote:

Originally Posted by BigDyl

Give me some damn strength. I've gotten pathetically weak from my cut.

Sure, you can have some strength, but you have to take the fat that comes with it.
If I even smell a cookie I gain a pound.

Posted by: KelJu

Monday 07/03/2006
Pull Day / (3 - 5 Range)

Alright you fuckers... I am tired of seeing all these dead lift PRs, and me being lift out of the fun, so here goes.

Dead Lifts:
Set 1: 135 x 10
Set 2: 225 x 10
Set 3: 275 x 5
Set 4: 300 x 3 *PR*
Set 5: 300 x 4 *PR*

Wow, I was very pleased with those numbers and I could have gone heavier, but I didn't have any straps and my grip just couldn't handle anymore. On that last set the weight slipped out of my hand on the way down.

Weighted Pull Ups:
Set 1: BW+25 x 6 *PR*
Set 2: BW+35 x 5 *PR*
Set 3: BW+45 x 4 *PR*
Set 4: BW+45 x 3 *PR*

Supine Rows:
Set 1: BW x 10
Set 2: BW x 10
Set 3: BW x 9
Set 4: BW x 8

T-Bar Row:
Set 1: 135 x 7
Set 2: 160 x 3
Set 3: 135 x 5
Set 4: 135 x 5

Dumbell Shrugs:
Set 1: 70s x 15
Set 2: 70s x 20
Set 3: 70s x 20

Again, I was very pleased with those numbers and I could have gone heavier, but my grip was shot to hell from the DBs.

Hammer Curls:
Set 1: 45s x 6
Set 2: 50s x 4
Set 3: 50s x 4
Set 4: 50s x 5

Weighted exercises are so fucking awesome. The weighted Dips, PUs, and CUs are going t otake my training to the next level.
I had absolutely no back pain after some pretty serious dead lifting.
I kept the strickest form, while using an over/under grip.

Posted by: fUnc17

looking good, nice job

Posted by: fufu

Wowy, nice stuff. 300 lb deadlifts, that is some serious weight to just to start with. You might want to start doing some grip work to help with those. Weighted pullups own, very hard for me though, esp WG style.

Posted by: Seanp156

Nice deadlifts Kelju.

Posted by: CowPimp

Movin' on up!

Posted by: BigDyl

If someone posts another PR I'm going to shoot myself.

Posted by: fufu

Quote:

Originally Posted by BigDyl

If someone posts another PR I'm going to shoot myself.

Posted by: Seanp156

Quote:

Originally Posted by fufu

You make them all the time

Posted by: fufu

Quote:

Originally Posted by Seanp156

You make them all the time

lawl, no, I meant, that was funny x2. Like it was funny, but multiplied twice, therefore - more funny. kekeke

Posted by: KelJu

Quote:

Originally Posted by fufu

lawl, no, I meant, that was funny x2. Like it was funny, but multiplied twice, therefore - more funny. kekeke

Lawl, get more funny for your money at IM.

Posted by: fufu

lawl

Posted by: KelJu

Thursday 07/06/06
Leg Day / (3 - 5) Range
100% Effort

Squats:
Set 2: 225 x 10
Set 3: 300 x 4
Set 4: 300 x 4
Set 5: 315 x 4 *PR

Lying Leg Curls:
Set 1: 150 x 10
Set 2: 190 x 3
Set 3: 190 x 3

Seated Calf Raises:
Set 1: 270 x 10
Set 2: 270 x 15
Set 3: 315 x 8
Set 4: 315 x 7

Wow! I was very happy with my squating numbers today. It has been a long time since I have tried to squat 300lbs. 300 was the number that huanted me for so many years.
When I was in 10th grade I fucked my back up going for a PR of 300lbs and I was scared to ever try that much again. Well, not only did I go for it today, but I fucking went past it to 315, and I held together.

Posted by: fufu

3 plates for the win, and for reps!

Posted by: shiznit2169

I wish i had your squat strength. Are they ATG or parallel?

What is your deadlifts and bench max too?

Posted by: KelJu

Quote:

Originally Posted by shiznit2169

I wish i had your squat strength. Are they ATG or parallel?

What is your deadlifts and bench max too?

I go past parallel, but not ATG. If I had the flexibility to do them, I would go ATG.

I can rep out 3-5 at 300lbs on Bench Press, so I really don't know what that equates to a 1RM.
I have only done deadlifts once in the last 8 months, and that was this past Thursday. I was able to pull 300lbs 4 times.

I am probably benching, squatting, and deadlifting between 315-350 ranges.
That sounds really out of balance. My legs and back need to catch up with my upper body and chest.

Posted by: KelJu

Yay, its my favorite time of the year...time to start studying for finals.

Its the time of year when I sleep four hours a night, and I don't lift for 2 or 3 weeks. I hate finals!

I shall return to the iron on July 30st.

Posted by: fufu

Taking summer courses?

Posted by: KelJu

I had to take some time off to deal with some personal shit, but I'm back. I am back with a vengeance!

I am very weak, and I have lost a lot of weight. I was 225 a month ago, but now I am 195. I guess surviving off of pot, crackers, and tuna fish will do that to you.

I am so motivated again. Yesterday was great, but today I was completely back to my old self. I pulled some nice weight considering the circumstances.

Tuesday 08/15/06
Pull Day - Whatever rep I felt like doing.

Deadlifts:
Set 1: 315 x 2
Set 2: 315 x 2
Set 3: 315 x 1
Set 4: 315 x 1

T-Bar Row:
Set 1: 70 x 8
Set 2: 90 x 8
Set 3: 90 x 8
Set 4: 90 x 7

Pull-Ups:
Set 1: BW x 4
Set 2: BW x 4
Set 3: BW x 4
Set 4: BW x 3

Chin-Ups:
Set 1: BW x 6
Set 2: BW x 6
Set 3: BW x 5
Set 4: BW x 4

Hammer Curls:
Set 1: 25s x 8
Set 2: 25s x 8
Set 3: 25s x 15

It just feels good to be back. I have nothing but confidence that I will be back to where I was in under two months.

Posted by: fufu

lawl, 315 lb deads are pretty damn good considering your lay off/weight loss. You got the right mind set now, so you'll just be getting better.

Posted by: CowPimp

Welcome back KelJu. A very nice return workout.

Posted by: KelJu

Thanks a lot dudes.

Posted by: BigDyl

Don't worry about going heavy right away. If you over do it, you could injure yourself. Just increase the weight slowly, get the diet back on point, and you'll be back to your former strength levels in no time.

Posted by: Seanp156

Nice workout mreow.

Quote:

Originally Posted by BigDyl

Don't worry about going heavy right away. If you over do it, you could injure yourself. Just increase the weight slowly, get the diet back on point, and you'll be back to your former strength levels in no time.

OMG, sound, sincere advice.... From BigDyl???

Posted by: KelJu

Thursday 08/17/06
Leg Day / whatever range I feel like

Squats:
Set 1: 135 x 10
Set 2: 225 x 6
Set 3: 225 x 6
Set 4: 225 x 6

Seated Leg Extensions:
Set 1: 160 x 8
Set 2: 160 x 8
Set 3: 160 x 7
Set 4: 160 x 5

Seated Calf Raises:
Set 1: 135 x 30
Set 2: 180 x 30
Set 3: 180 x 30
Set 4: 180 x 30

Holy shit, I am going to pay for this tomorrow, and the next day, and the next day, and the...

I was going to ease back into legs as to not completely make my life miserable at work, but you know me. The first set of squats felt so good that I said "fuck it" and threw on 225. It felt really good so I went for set after set. When I was done, I couldn't even lean over or I would just about fall over. My calves haven't lost much strength. I can't figure that out. My arms and chest lost tons, yet my legs and back haven't lost much. Maybe its because I have a physically demanding job.

Posted by: KelJu

I must say it again, thanks for the encouragement guys. It really means a lot to me meow.

Posted by: fufu

My leg and pulling shit always stays consistant, seems like that for alot of people, atleast the pulling part. Your legs will probably feel it alot after the lay off. Good luck!

Posted by: BigDyl

Quote:

Originally Posted by KelJu

Thursday 08/17/06
Leg Day / whatever range I feel like

Squats:
Set 1: 135 x 10
Set 2: 225 x 6
Set 3: 225 x 6
Set 4: 225 x 6

Seated Leg Extensions:
Set 1: 160 x 8
Set 2: 160 x 8
Set 3: 160 x 7
Set 4: 160 x 5

Seated Calf Raises:
Set 1: 135 x 30
Set 2: 180 x 30
Set 3: 180 x 30
Set 4: 180 x 30

Holy shit, I am going to pay for this tomorrow, and the next day, and the next day, and the...

I was going to ease back into legs as to not completely make my life miserable at work, but you know me. The first set of squats felt so good that I said "fuck it" and threw on 225. It felt really good so I went for set after set. When I was done, I couldn't even lean over or I would just about fall over. My calves haven't lost much strength. I can't figure that out. My arms and chest lost tons, yet my legs and back haven't lost much. Maybe its because I have a physically demanding job.

Prepare for extreme DOMS meow!

Posted by: fufu

mrowzors

Posted by: Seanp156

Mrwarl.

Posted by: CowPimp

The first day back squatting after time off is always fun. The next day is not quite as fun, heh.

Posted by: KelJu

Sunday 08/20/2006
Push Day / Anything range, I'm still feeling it out

I am so weak on my pushing movements. I guess because I don't use my chest muscles at all at work, they atrophy faster than my legs and back. The bright side of this is I don't have nowhere to go but up.

Bench Press:
Set 1: 135 x 10
Set 2: 205 x 8
Set 3: 205 x 6
Set 4: 185 x 6
Set 5: 185 x 5

Barbell Shoulder Press:
Set 1: 95 x 8
Set 2: 95 x 8
Set 3: 95 x 5
Set 4: 55 x 10

Dips:
Set 1: BW x 13
Set 2: BW x 12
Set 3: BW x 11
Set 4: BW x 8

Shoulder Stabilizer Exercises

Lateral Raise:
Set 1: 15 x 10
Set 2: 15 x 10
Set 3: 15 x 8
Set 4: 15 x 8

Front Raise:
Set 1: 15 x 10
Set 2: 15 x 10
Set 3: 15 x 8
Set 4: 15 x 8

Posted by: BigDyl

I estimate it will take about 6 weeks before you get close to your numbers again. Keep the diet straight though. No processed shit.

Posted by: fufu

Good shit, just keep at it!

Posted by: KelJu

Monday 08/21/06
Pull Day - Rep Range (8-12)

Deadlifts:
Set 1: 315 x 1
Set 2: 225 x 8
Set 3: 225 x 8
Set 4: 225 x 6
Set 5: 225 x 5

Pull-Ups:
Set 1: BW x 6
Set 2: BW x 5
Set 3: BW x 5
Set 4: BW x 4

Chin-Ups:
Set 1: BW x 6
Set 2: BW x 6
Set 3: BW x 5
Set 4: BW x 4

T-Bar Row:
Set 1: 70 x 12
Set 2: 70 x 10
Set 3: 70 x 8
Set 4: 70 x 7

Shrugs:
Set 1: 135 x 15
Set 2: 135 x 15
Set 3: 135 x 15
Set 4: 135 x 15

Hammer Curls:
Set 1: 25s x 12
Set 2: 25s x 12
Set 3: 25s x 10
Set 4: 25s x 8

Posted by: Bakerboy

Meow.

Posted by: fufu

Posted by: KelJu

My lower back is killing me. Those fucking deadlifts got me again. I was very excited about adding them to my program, but now I remember why I stopped them in the first place. I can't even bend over to pick a piece of paper off the ground.

Nothing hurt while I was doing them, but after I finished, a slow gradual tightness started forming in my lower back. That tightness turned to inflammation then to all out immobility.

Posted by: fufu

Quote:

Originally Posted by KelJu

My lower back is killing me. Those fucking deadlifts got me again. I was very excited about adding them to my program, but now I remember why I stopped them in the first place. I can't even bend over to pick a piece of paper off the ground.

Nothing hurt while I was doing them, but after I finished, a slow gradual tightness started forming in my lower back. That tightness turned to inflammation then to all out immobility.

The same thing had happened to me in the past, I thought I was pretty fucked up. I could only bend over about a foot. Just take some ibu profins, use ice and generally keep it cool for a while. Is it bad enough to halt work for you? My back was pain free after 3-4 after my little incident.

Posted by: KelJu

Quote:

Originally Posted by fufu

School started this week, and I just trimmed my working hours to only Friday and Saturday, so I don't have to do anything for a few days. I will ice it tonight and rest for a few days.

Posted by: fufu

Ok, keep us updated!

Posted by: Seanp156

Good to see you getting back into things Kelju, I haven't had a layoff longer than 1.5 weeks from the gym since I started ~2 years ago, but I can imagine it'd be hard getting back into things after a break longer than a month.

Posted by: KelJu

My back still hurts and I want to go lift damn it! Maybe my back will be in good enough shape to squat tomorrow. I will wear my belt just in case and I will squat light with high reps.

Posted by: BigDyl

I pulled 425 easy yesterday, and my back isn't sore today, lawl.

Sorry to rub it in meow.

Posted by: KelJu

Quote:

Originally Posted by BigDyl

I pulled 425 easy yesterday, and my back isn't sore today, lawl.

Sorry to rub it in meow.

Just give me about 3 months, I am going to shatter that record meow.

Posted by: CowPimp

Perhaps you need to re-evaluate your form if you keep tweaking your back? Are you sure your glutes are firing properly? If they aren't, then you might be pulling with an anteriorly tilted pelvis which isn't as nice on the spine.

Have you tried pulling sumo style? Have you tried using a trap bar?

Posted by: BigDyl

Quote:

Originally Posted by KelJu

Just give me about 3 months, I am going to shatter that record meow.

Lawl, in 3 months i'll be doing 500meow.

Posted by: KelJu

Quote:

Originally Posted by CowPimp

Perhaps you need to re-evaluate your form if you keep tweaking your back? Are you sure your glutes are firing properly? If they aren't, then you might be pulling with an anteriorly tilted pelvis which isn't as nice on the spine.

Have you tried pulling sumo style? Have you tried using a trap bar?

I have a balance issue combined with very weak glutes compared to my quads combined with a genetic back condition combined with an ego problem.

The truth is I should have started with lower weight to train my form instead of pulling so hard that I was light headed by the time I locked out. I am going to drop the weight a little to retrain my form. I have been watching Olympic deadlifting videos, and I think I have spotted the problem with my form.

Tell me if this is feasible. I could train deadlift 3 days a weak at maybe 60% effort. I won't be concentrating on weight, but strict form instead.

Posted by: KelJu

Thursday 08/24/06
Leg Day / (8-12) Range

Squats: (30s RI)
Set 1: 135 x 12
Set 2: 205 x 10
Set 3: 215 x 8
Set 4: 215 x 8

Holy shit! I am out of shape. The 30s RI kicked my ass up and down the gym. I was wheezing by the third set. I will be adding running to my program tomorrow.

Bulgarian Squats: (30s RI)
Set 1: BW x 10
Set 2: BW x 10
Set 3: 20 x 10
Set 4: 20 x 10

The Bulgarian squats were difficult, because I do not seem to have a lot of balance on one leg. I will gradually add weight, but I need to focus on learning balance and motor control first.

Lying Leg Curls: (30s RI)
Set 1: 100 x 8
Set 2: 100 x 8
Set 3: 100 x 8
Set 4: 100 x 8

Seated Calf Raises: (30s RI)
Set 1: 180 x 30
Set 2: 180 x 30
Set 3: 180 x 35
Set 4: 180 x 35

I spent 30 minutes stretching hamstrings and glutes before lifting. I am going to place a lot of focus on relearning my motor patterns for lifts that have potential to hurt me. The back injury scared the shit out of me. I don't want to be like my brother who is only 30 and already had back surgery.

I spent 10 minutes doing hard stretching, and then another 20 minutes just squatting without any weight under me. My goal is to make sure my hip is rotating correctly to keep the weight balanced and to keep my back straight and protected.

Posted by: fufu

lawl, I don't know if you are out of shape, 30 second RI's are masochistic for squats. Props for that. I'd get owned by that short of RI's.

The first time I did Bulgarian squats they were hard, but like anything else, you will catch on quick. How did the back feel?

Posted by: KelJu

Friday 08/25/2006
Push Day / (8-15 Range)

Bench Press: (30s RI)
Set 1: 135 x 10
Set 2: 185 x 12
Set 3: 185 x 10
Set 4: 155 x 8
Set 5: 135 x 10

Decline Press: (30s RI)
Set 1: 155 x 10
Set 2: 155 x 9
Set 3: 135 x 10
Set 4: 135 x 8

Shoulder Press: (30s RI)
Set 1: 85 x 10
Set 2: 75 x 9
Set 3: 75 x 8
Set 4: 55 x 10

Dips: (30s RI)
Set 1: BW x 15
Set 2: BW x 11
Set 3: BW x 10
Set 4: BW x 8

Triceps Extensions:
Set 1: 25 x 10
Set 2: 25 x 10
Set 3: 25 x 8

I am not making as much improvement as I would like. My numbers might be low because I am enforcing the 30s RI very strictly. I bought a cheap wrist watch to help me keep within that 30s time.

Posted by: Bakerboy

Looks good KelJu but why the short RI's?

Posted by: KelJu

Quote:

Originally Posted by Bakerboy

Looks good KelJu but why the short RI's?

Well hypertrophy is maximal at about 30s RI when working in the 8-15 range. During my next revolution of Pull/Legs/Push I will be doing power, and my RI will be more like 3 to five minutes.

Posted by: Bakerboy

I see. :thumbsup:

Posted by: CowPimp

Quote:

Originally Posted by KelJu

I think what you should do instead is work on that weakness. If you have weak glutes, start doing some activation work for your glutes, and cut down all that quad-dominant stuff you do in place of things to strengthen your posterior chain.

Posted by: KelJu

Sunday 08/27/06
Pull Day - Still feeling things out

Deadlifts: (2m RI)
Set 1: 225 x 10
Set 2: 245 x 8
Set 3: 225 x 8
Set 4: 225 x 8

T-Bar Row: (30s RI)
Set 1: 90 x 10
Set 2: 90 x 10
Set 3: 90 x 8
Set 4: 90 x 6

Pull-Ups:
Set 1: BW x 5
Set 2: BW x 5
Set 3: BW x 5

Chin-Ups:
Set 1: BW x 7
Set 2: BW x 7
Set 3: BW x 6
Set 4: BW x 6

Shrugs:
Set 1: 135 x 15
Set 2: 135 x 15
Set 3: 135 x 20
Set 4: 135 x 15

Hammer Curls:
Set 1: 30s x 8
Set 2: 30s x 8
Set 3: 30s x 7
Set 4: 30s x 5

I am very satisfied with my improvement. My numbers aren't all that much higher from last week, but I did deadlifts with higher numbers and no back pain, so thats very good.

I stretched for about 15 minutes before I deadlifted, and I changed my form up too. It may sound a little gay, but basiclly I focused on sticking my ass out as far as possible to allow my hip to rotate under me instead of letting my back do all of the work.

Posted by: fufu

Numbers are moving up nicely. Good shit on the deadlifts.

Posted by: Seanp156

Nice verkiout.... I'm dreading keeping track of RI's again after my PL meet.... Whenever I do Westside I get lazy and never bother to keep track of, or switch up rep/set schemes or RI's... I just do pretty much the same thing and start the next set when I'm ready.

Posted by: KelJu

Quote:

Originally Posted by Seanp156

Nice verkiout.... I'm dreading keeping track of RI's again after my PL meet.... Whenever I do Westside I get lazy and never bother to keep track of, or switch up rep/set schemes or RI's... I just do pretty much the same thing and start the next set when I'm ready.

Yeah, 30s RI kicks my ass up and down the gym. I really fucking hate those, but no pain no gain, am I right?

Posted by: Bakerboy

Quote:

Originally Posted by KelJu

Yeah, 30s RI kicks my ass up and down the gym. I really fucking hate those, but no pain no gain, am I right?

Your new trainer looks like one tough cookie. Gulp.

Posted by: KelJu

Quote:

Originally Posted by Bakerboy

Your new trainer looks like one tough cookie. Gulp.

Woot Woot! She can train me any day.

Posted by: KelJu

Monday 08/28/06
Leg Day / Still feeling things out

Squats:
Set 1: 135 x 10
Set 2: 225 x 12
Set 3: 265 x 8
Set 4: 265 x 6
Set 5: 270 x 4

Bulgarian Squats:
Set 1: 45 x 5
Set 2: 45 x 6
Set 3: 45 x 8
Set 4: 45 x 10

Well I think I finally got my balance issue down on the last set. I could have done more on the first few sets, but I kept falling over, lawl.

Lying Leg curls:
Set 1: 100 x 12
Set 2: 120 x 10
Set 3: 120 x 8
Set 4: 120 x 8

Seated Calf Raises:
Set 1: 225 x 25
Set 2: 225 x 20
Set 3: 225 x 20
Set 4: 180 x 30

Hell yeah! I made tons of improvement on everything. My squating strength seems to have returned along with strength in my hams and glutes that I never had. I guess the deadlifting is making my hams grow. I always sucked at leg curls, but i breezed through them today plus I added weight and reps from last week.
I guess it is just like the smart people on IM always say, compound is the way to go for growth. I am very happy with my comeback so far. My new routine is way better than my old one, so i will be getting stronger in a more balanced manner, instead of all pushing stength with shitty legs and back.

Posted by: fufu

Awesome routine, your strength has returned, that was pretty fast too! Nice squats(Buglarian and back), you'll balance won't be so much of an issue in a couple weeks and your strength on that will shoot up.

Posted by: KelJu

Tuesday 08/29/2006
Push Day / (5-8 Range)

Bench Press:
Set 1: 135 x 10
Set 2: 225 x 6
Set 3: 225 x 6
Set 4: 225 x 6
Set 5: 225 x 6

Shoulder Press:
Set 1: 95 x 12
Set 2: 115 x 8
Set 3: 115 x 7
Set 4: 115 x 8

Dumbbell Shoulder Press:
Set 1: 45s x 8
Set 2: 45s x 8
Set 3: 45s x 7
Set 4: 45s x 8

Weighted Dips:
Set 1: BW+25 x 12
Set 2: BW+45 x 10
Set 3: BW+45 x 8
Set 4: BW+45 x 7

Chin-Ups: (90% effort)
Set 1: BW x 10
Set 2: BW x 8
Set 3: BW x 7

Woot woot! I'll take that for a dollar. My shoulder strength is mostly back, but my dip numbers are as good if not better than before. thats amazing considering that my bench press numbers aren't returning so fast. thats weird. But hey, I'm not complaining. I'll take it where I can get it.

Posted by: fufu

Are you still gonna do your shoulder stabilization work?

Posted by: KelJu

Quote:

Originally Posted by fufu

Are you still gonna do your shoulder stabilization work?

Busted!

I should be, but I it is soooooo boring. I want to lift stuff that is big and heavy.

Posted by: BigDyl

Quote:

Originally Posted by KelJu

Busted!

I should be, but I it is soooooo boring. I want to lift stuff that is big and heavy.

What did Lance Armstrong say when his coach told him to do crotch isolation work?

I don't know the answer to that question, but the point is he's lance armstrong. I guess the point I'm trying to make is that the moral of the story is..... I don't know.

nvm

Posted by: fufu

ROFL

It is boring, but nothing wrong with throwing in a few sets on you upperbody days.

Posted by: CowPimp

It's boring, yes, but important. I also try to throw in some scapular stabilizer work with my warmup exercises.

Posted by: KelJu

Well, I just ordered 3 bottles of Creatine CEE, so I am excited about that. I hope I responde to this, because I haven't had much luck with creatine in the past.

Posted by: fufu

You should be good. I mean, Trouble advocates the stuff, it must be good.

Posted by: DOMS

Some creatine info.

Has the taste of CEE improved? I've always heard how bad it tastes.

Posted by: fufu

Quote:

Originally Posted by DOMS

Some creatine info.

Has the taste of CEE improved? I've always heard how bad it tastes.

Rob has it capped, so we are all good. I uncapped one to see what the fuss was about, it was awful, I thought everyone was just a pussy. Maybe I am just a pussy too with everyone else. I can usually handle most tastes though.

Posted by: KelJu

Quote:

Originally Posted by fufu

You haven't tasted nasty until you have drank nolvadex from ag-guys, or concentrated GHB.

Posted by: DOMS

Quote:

Originally Posted by fufu

When it comes to bad taste, nothing beats Nolvadex. I wish I could remember who said it, but he said, and I quote, "Nolvadex tastes like liquid ass."

Posted by: DOMS

Quote:

Originally Posted by KelJu

You haven't tasted nasty until you have drank nolvadex from ag-guys, or concentrated GHB.

Holy Fucking Shit! I just finished writing my post and then I see this.

Posted by: KelJu

Quote:

Originally Posted by DOMS

Holy Fucking Shit! I just finished writing my post and then I see this.

Lawl, the stuff leaves an impression for sure. You know the shit taste bad when I started pondering the thought:
"is gyno really all that bad?"

So, then stopped beign a pussy and drank it like a big boy.

Posted by: DOMS

Quote:

Originally Posted by KelJu

Lawl, the stuff leaves an impression for sure. You know the shit taste bad when I started pondering the thought:
"is gyno really all that bad?"

Posted by: CowPimp

What is nolvadex?

Posted by: DOMS

Quote:

Originally Posted by CowPimp

What is nolvadex?

A brand name of (liquid) tamoxifen citrate.

Posted by: KelJu

Quote:

Originally Posted by CowPimp

What is nolvadex?

Quote:

Originally Posted by AG-Guys

Nolvadex (Tamoxifen Citrate) is very comparable to Clomid, behaves in the same manner in all tissues, and is a mixed estrogen agonist/antagonist of the same type as Clomid. The two molecules are also very similar in structure.

It is not correct that Nolvadex (Tamoxifen Citrate) reduces levels of estrogen: rather, it blocks estrogen from estrogen receptors and, in those tissues where it is an antagonist, causes the receptor to do nothing.

Posted by: KelJu

Bah, I am sitting in the boring bullshit class, and I do believe time has stopped dead in its tracks. Today is my pull-day, and I just know I am going to shatter personal records. I feel strong. I can't explain it, but I just feel good and strong. I hope I am right.

Posted by: DOMS

I'm with you on the time thing. My day is dragging ass.

Posted by: KelJu

I guess we are in some sort of time warp today. It doesn't help that my douchebag teacher is reading word for word the powerpoint slides that came with our book. What the fuck is this, story time? I know how to read asshole, so add some material that I don't already have, or LET US GO.

When kelju was in egypts land........Let my people go!!!

Posted by: DOMS

Quote:

Originally Posted by KelJu

I guess we are in some sort of time warp today. It doesn't help that my douchebag teacher is reading word for word the powerpoint slides that came with our book. What the fuck is this, story time? I know how to read asshole, so add some material that I don't already have, or LET US GO.

When kelju was in egypts land........Let my people go!!!

I just want to go home and do my second workout (back & biceps).

Right now I'm doing the finishing touches on a background investigation website. That means I've got to test, and test, then test someone, then follow up with more mind numbing testing...

Posted by: TJ Cline

Quote:

Originally Posted by KelJu

You haven't tasted nasty until you have drank nolvadex from ag-guys, or concentrated GHB.

I dread it every time, the Arimadex (sp??) from them is better but still a bit rough

Posted by: KelJu

Thursday 08/31/06
Pull Day / (5-8) Range

Deadlifts: (2m RI)
Set 1: 225 x 5
Set 2: 275 x 5
Set 3: 295 x 5
Set 4: 315 x 3
Set 5: 325 x 3 *PR

Chin-Ups:
Set 1: BW+25 x 7
Set 2: BW+25 x 6
Set 3: BW+25 x 6
Set 4: BW+25 x 5

Bentover Lever Row:
(Pronated)
Set 1: 90 x 10
Set 2: 115 x 8
Set 3: 115 x 6
(Supinated)
Set 1: 115 x 5
Set 2: 90 x 6
Set 3: 90 x 6

Cable Pull-Downs:
Set 1: 140 x 10
Set 2: 160 x 8
Set 3: 160 x 8
Set 4: 170 x 7

Hammer Curls:
Set 1: 35s x 8
Set 2: 35s x 8
Set 3: 35s x 7
Set 4: 35s x 6

Woot woot!
This is just nuts. I am as strong naturally as I was when I ran the cycle of test. I guess my improved diet is helping me out.

Posted by: fufu

Wow, noice workout. Looks like you are back to where you were.

Posted by: Seanp156

Nice workout, deadlifts are starting to get up there.

Posted by: KelJu

Thanks dudes. I really didn't expect to climb back this fast. The only thing I can figure is that my diet really has been top notch. I have been eating 6 times a day. My meals are almost always the same.

8oz piece of chicken/fish/beef
1/2 cup dried oatmeal
1 cup broccoli

Posted by: DOMS

Quote:

Originally Posted by KelJu

Woot woot!
This is just nuts. I am as strong naturally as I was when I ran the cycle of test. I guess my improved diet is helping me out.

I was going to say something witty and worthy of a word smith, but instead I'll just say, "You're the shit!"

Posted by: CowPimp

Damn, I never realized how many people use some serious supplementation. I don't even use creatine, heh.

Posted by: KelJu

Saturday 09/02/06
Leg Day / (1-5) Range

Squats:
Set 1: 135 x 10
Set 2: 225 x 6
Set 3: 275 x 5
Set 4: 295 x 3
Set 5: 300 x 3

Bulgarian Squats:
Set 1: 45 x 6
Set 2: 95 x 6
Set 3: 135 x 5
Set 4: 140 x 6

I got this balance thing under control baby!

Lying Leg Curls:
Set 1: 120 x 12
Set 2: 150 x 5
Set 3: 150 x 5
Set 4: 160 x 4

Seated Calf Raises:
Set 1: 250 x 20
Set 2: 250 x 20
Set 3: 225 x 20
Set 4: 180 x 30

Standing Calf Raises:
Set 1: 200 x 20
Set 2: 220 x 20
Set 3: 220 x 20

Bah...I felt like ass today, but my workout went ok I guess. Squats didn't go as good as I hoped, but the huge improvement on the Bulgarian Squats made up for it.

Someone please tell me why my calves don't burn like they use to. I remember calf raises use to burn like a mofo, but now they are just like everything else. I am putting the same amount, if not more, effort as I use to.

I might have fractured my hand. Every time I grip a bar with my right hand, it hurts. It has been bothering me for over a month now, but it keeps getting worse. Before, it was just annoying, but if it gets much worse I will have to avoid heavy pushing movements again. I got insurance now, so I might get some X-rays before I make it worse.

Posted by: BigDyl

Last thing you wanna hear... but you should probably take time off to let your hand heal or it will really get worse.

Posted by: fufu

Great workout for feeling like ass! Did you do the Bulgarian squats with a BB? What happened to your hand?

lawl, that Dave Attell quote in your sig is roflalicious.

Posted by: KelJu

Quote:

Originally Posted by fufu

Great workout for feeling like ass! Did you do the Bulgarian squats with a BB? What happened to your hand?

lawl, that Dave Attell quote in your sig is roflalicious.

Yeah, it is easier for me to keep my balance when I do them with the olympic bar.
I have no clue what happened to my hand. It was just a weird thing that popped up a month ago, and has gotten worse. I swear, I don't know how the hell the pros lift 3 times more than what I am lifting, and I'm falling apart.

Posted by: Bakerboy

Bulgarian squat this.

Posted by: BigDyl

Quote:

Originally Posted by KelJu

It's called HGH.

Posted by: CowPimp

Quote:

Originally Posted by KelJu

You just don't hear about it all the time. Have you ever read Dave Tate's laundry list of injuries? OMFG. The dude went into competition with some pretty serious injuries.

Posted by: BigDyl

Posted by: KelJu

Life is good. I have worked hard to rebalance my life, and I have finally done it. I am content with my life. I am completely sober, yet I can step outside of myself to look in, and I like what I see.
I still have some things that I need to work on; the reconstruction is going to be fun and exciting. My physical transformation has reached a point where I don't have to stress over everything anymore. I am going to start going out and talking to people. I went out Saturday night and I had a good time. I had almost forgotten what a good time felt like.
Labor Day was great. I drove up to my parent’s house and spent a day and a half with them. They seemed happy, which was nice. I laughed and talked with my mom and dad. I didn't really realize how much I love and miss my mom until this visit. I love my pops too, but there is a special bond with my mom. She has been there for me when I needed her. That got me to thinking on the trip back. I am so fucking lucky to have good parents. I am a little ashamed of myself for being all emo for the last few years considering how fortunate to have had a strong supportive family.
Well...enough of the boohoo crybaby shit. I am ready to except my flaws along with my strengths. I will work to improve both, and I will keep a positive attitude.
Life is passing me buy, and there is no sense in not enjoying every minute of my life. Happiness isn't deserved. Happiness isn't a choice, Happiness is earned. I have worked very hard, so I have earned this happiness. I will hold onto it kicking and screaming.

Posted by: DOMS

I'm glad to hear you've reached an even keel. Every part of your life will benefit from it.

Posted by: BigDyl

Quote:

Originally Posted by KelJu

Life is good. I have worked hard to rebalance my life, and I have finally done it. I am content with my life. I am completely sober, yet I can step outside of myself to look in, and I like what I see.
I still have some things that I need to work on; the reconstruction is going to be fun and exciting. My physical transformation has reached a point where I don't have to stress over everything anymore. I am going to start going out and talking to people. I went out Saturday night and I had a good time. I had almost forgotten what a good time felt like.
Labor Day was great. I drove up to my parent’s house and spent a day and a half with them. They seemed happy, which was nice. I laughed and talked with my mom and dad. I didn't really realize how much I love and miss my mom until this visit. I love my pops too, but there is a special bond with my mom. She has been there for me when I needed her. That got me to thinking on the trip back. I am so fucking lucky to have good parents. I am a little ashamed of myself for being all emo for the last few years considering how fortunate to have had a strong supportive family.
Well...enough of the boohoo crybaby shit. I am ready to except my flaws along with my strengths. I will work to improve both, and I will keep a positive attitude.
Life is passing me buy, and there is no sense in not enjoying every minute of my life. Happiness isn't deserved. Happiness isn't a choice, Happiness is earned. I have worked very hard, so I have earned this happiness. I will hold onto it kicking and screaming.

There, there. Now give BigDyl a hug.

Posted by: CowPimp

Quote:

Originally Posted by KelJu

Having parents you love and respect transcends all quantifiable value. Though my parents aren't rich or particularly successful at all, they are very loving. I'm glad my parents are loving, supportive, and generous. I wouldn't have it any other way.

Don't forget how important that is. We've all seen people with parents who just didn't care, or treated their children with merely a robotic form of caring dictated by what society deems necessary, or even less than that. You can't imagine how fucked up you'd be if you parents weren't the way they are.

Posted by: KelJu

Bah...a deload sucks balls!

I feel great, but I can't go workout. I guess I will go savaging for antiques today. I hope to find an 18th Century English desk that needs some tlc.

Posted by: KelJu

Wednesday 09/06/2006
Push Day / (8-12) Range

Shoulder Press: (30s RI)
Set 1: 95 x 12
Set 2: 115 x 12
Set 3: 115 x 10
Set 4: 115 x 9

Dumbbell Shoulder Press: (30s RI)
Set 1: 45s x 10
Set 2: 45s x 10
Set 3: 40s x 10
Set 4: 45s x 9

Dips: (30s RI)
Set 1: BW x 20
Set 2: BW x 15
Set 3: BW x 15
Set 4: BW x 10

Push-Ups: (20s RI)
Normal Stance:
Set 1: 15
Set 2: 15
Set 3: 10
Set 4: 10
Close Grip:
Set 1: 10
Set 2: 10
Set 3: 10
Set 4: 9

My hand is fucked, so i can't do any heavy bench pressing. Hell, just shoulder pressing 115 hurt like hell. I am making an apointment tomorrow to see a doctor and get X-Rays.
I still got a good little workout. I haven't done push-ups in a while. It felt good. My chest was about to explode.

Posted by: fufu

Crazy RI's! That sucks about the hand.

Posted by: CowPimp

30 second rest intervals are death. I bet that workout went quick. Good luck with the hand mang.

Posted by: KelJu

Thanks guys. I’m not getting down about it. I will take this opportunity to strengthen my core for deadlifts and my stabilizers for shoulder pressing. I will also be doing some new ab work.

Posted by: KelJu

Bah… I want to deadlift today. I don’t think pulling movements will hurt my hard much. I made an appointment to see an orthopedic specialist next Thursday. Until he says stop lifting I am going to do pulling, legs, and a slight amount of pushing.

Posted by: DOMS

Quote:

Originally Posted by KelJu

Bah… I want to deadlift today. I don’t think pulling movements will hurt my hard much. I made an appointment to see an orthopedic specialist next Thursday. Until he says stop lifting I am going to do pulling, legs, and a slight amount of pushing.

Sorry to hear about your hand man. I'm going to see an orthopedic specialist about my left shoulder on the 14th. Pain for everyone!!!

Posted by: fufu

Woo for pain! My upper left lower trap has been tight/uncomfortable past few days. Meeeeeehhh. Didn't bother my deadlift'n though.

Lawl you could do some zercher shit so you don't have to use your hands.

Posted by: KelJu

Thursday 09/07/2006
Pull Day / (8-12) Range
Deadlifts: (1m RI)
Set 1: 225 x 12
Set 2: 245 x 12
Set 3: 265 x 8
Set 4: 275 x 8 *PR

Chin-Ups: (30s RI)
Set 1: BW x 10
Set 2: BW x 8
Set 3: BW x 6
Set 4: BW x 5
Set 4: BW x 4

Bentover Lever Row: (30s RI)
(Supinated)
Set 1: 80 x 8
Set 2: 80 x 8

T-Bar Row: (30s RI)
Set 1: 90 x 8
Set 2: 70 x 9
Set 3: 70 x 9
Set 4: 70 x 8

Barbell Shrugs: (30s RI)
Set 1: 155 x 20 *PR
Set 2: 175 x 20 *PR
Set 3: 185 x 15 *PR
Set 4: 225 x 16 *PR

Hammer Curls: (30s RI)
Set 1: 30s x 12
Set 2: 30s x 12
Set 3: 30s x 10
Set 4: 30s x 8

I made damn nice progress on some things, yet I lost strength on others. Go figure. My hand hurts like hell.

Posted by: fufu

Damn PR's with those RI's is stupendous! Those chins are actually very good IMO with those RI's.

Posted by: DOMS

30 second RI on T-Bar Rows? Heh, I bet you could've cooked an egg on your back.

Posted by: KelJu

Sunday 09/10/2006
1.5mile Run - 9:31.45

I was concerned that my cardiovascular system wasn’t up to par, and a run though my new neighborhood at 6:00am this morning proved it. I am completely overhauling my training program due to this hand issue, and making more of an overall fitness style program until my hand heals. I will be running every morning. My goal is to run 4 miles in 30 minutes.

Posted by: fufu

New neighbourhood?

Posted by: KelJu

Sunday 09/10/06
Leg Day / (8-12) Range

Squats: (1m RI)
Set 1: 135 x 10
Set 2: 225 x 10
Set 3: 245 x 10
Set 4: 255 x 10 *PR at 1m RI

Bulgarian Squats: (1m RI)
Set 1: 45 x 12
Set 2: 135 x 6
Set 3: 115 x 10
Set 4: 115 x 8

The Bulgarian Squats took a beating because I sapped my quads doing Back Squats. I got a spot from a dude in the gym who new how to spot properly so I went for 1 more when I barely got the last one. I pulled it out, and my quads were on fire.

Lying Leg Curls: (30s RI)
Set 1: 120 x 10
Set 2: 120 x 10
Set 3: 120 x 10
Set 4: 120 x 6 *PR at 30s RI

Seated Calf Raises: (30s RI)
Set 1: 180 x 35
Set 2: 180 x 40
Set 3: 180 x 35
Set 4: 180 x 50 *PR

Hell yeah baby! That was one of the best workouts I have ever had. I almost didn't make it to my car. I smoked a large amount of pot before I lifted today. That must be why I shattered records. I always suck at high rep workouts, but I have owned them this week. The only things I have changed were that I have been smoking pot before I lift and I have been taking the Creatine CEE that Rob sells. I guess the combination of the two produce nice effects.

Posted by: fufu

lol

Posted by: fufu

Awesome workout. Looks like a mega leg rape. Damn 1 minute RI's on high rep squats, bad ass.

Posted by: KelJu

Quote:

Originally Posted by fufu

New neighbourhood?

Yeah, I moved out of my brother’s house and in with one of my college buddies. I hate to admit it, but my brother has a drug problem, and he won't listen to me. I can't be around the stuff. I have already fought the monkey off my back one time, so I don’t need to do it again. The only thing I will do is smoke bud. I don’t even like to drink. I drink last weekend, but I didn’t enjoy it, because I felt guilty. I knew that it was counterproductive to my training.

My new roommate is straight. We get along great. We are both clean freaks, and he has a girlfriend that also lives with us. He just moved out of his parent’s house for the first time, so he has been sheltered. The place is calm and relaxing, which is what I need right now. We all clean up after ourselves, and the apartment feels like a home instead of a crack house. I don't smoke around them. I end up hanging out with a close friend of mine that just moved back to mobile.

Here is a funny story. I was stones yesterday and I lost my phone. I used my friends phone to call it, but we never could find it. We finally heard it ringing an hour later in the fucking refrigerator. So I wrote this poem:

I lost my phone today but don't worry,
I knew I would find it sooner or later,
I used Clint's phone to call it,
It was in the refrigerator!

Posted by: fufu

ROFL. The fridge,

Posted by: DOMS

Quote:

Originally Posted by KelJu

Here is a funny story. I was stones yesterday and I lost my phone. I used my friends phone to call it, but we never could find it. We finally heard it ringing an hour later in the fucking refrigerator. So I wrote this poem:

I lost my phone today but don't worry,
I knew I would find it sooner or later,
I used Clint's phone to call it,
It was in the refrigerator!

That reminds me of that old King Missle song, Detachable Penis.

" I asked them to check the medicine cabinet
'Cause for some reason I leave it there sometimes"

Posted by: KelJu

Quote:

Originally Posted by DOMS

That reminds me of that old King Missle song, Detachable Penis.

" I asked them to check the medicine cabinet
'Cause for some reason I leave it there sometimes"

Yeah...so I was curious about this song, so I downloaded some King Missle.

DOMS, I think we need to have a little talk about "ghey music" and how it can be harmful to your health.

Posted by: fufu

lawl, that song is leet.....oops.

Posted by: DOMS

Quote:

Originally Posted by KelJu

Yeah...so I was curious about this song, so I downloaded some King Missle.

DOMS, I think we need to have a little talk about "ghey music" and how it can be harmful to your health.

Yeah, I know what you mean. I listened to that song, freaked out about forgetting my penis somewhere...so I threw some staples into it...

Posted by: CowPimp

I actually used to smoke before lifting sometimes when I was like 13. I felt like I was better at high repetitions because I couldn't feel the pain quite as much or something.

Posted by: KelJu

Quote:

Originally Posted by CowPimp

I actually used to smoke before lifting sometimes when I was like 13. I felt like I was better at high repetitions because I couldn't feel the pain quite as much or something.

Exactly...well sort of. I feel the pain, but the pain doesn't hurt. I can't quite explain it, but you understand what I mean.

Posted by: CowPimp

Quote:

Originally Posted by KelJu

Exactly...well sort of. I feel the pain, but the pain doesn't hurt. I can't quite explain it, but you understand what I mean.

Indeed I do. You can kind of zone it out better.

Posted by: KelJu

Monday 09/11/2006
1 mile Run - 8:32.54

My measurements were off yesterday. I bought this shitty pedometer to measure how far I ran, and this thing wasn't even close. I got in my car, set my trip meter, and then drove 1 mile.
I am not happy about this, because it shows I am even more out of shape than I had originally thought. Oh well, aleast there is tons of room for improvement.

Posted by: fufu

Yeah you just started. Lots of time. Just be consistant.

agh, I'm getting painful memories of cross country season....7 1/2 mile runs, half of it up hill. Half down hill though, but it still was hard because uphill in New England is really uphill.

Posted by: Seanp156

What happened to your hand?

Posted by: KelJu

Quote:

Originally Posted by Seanp156

What happened to your hand?

I don't know, but it hurts to grab anything.

Posted by: KelJu

Quote:

Originally Posted by CowPimp

Indeed I do. You can kind of zone it out better.

Hey CP, I have a great idea. I am going to get baked and go running at sunrise tomorrow. I will let you know how it works out.

Posted by: Bakerboy

^ Don't get lost.

Posted by: KelJu

Quote:

Originally Posted by Bakerboy

^ Don't get lost.

Lawl!

Posted by: KelJu

Tuesday 09/12/2006
Push-Up Circuit Training

Circuit 1: (30s RI)
Push-Up (Normal Stance):
BW x 20
Push-Up(Wide Stance):
BW x 15
Push-Up(Diamond Stance):
BW x 15

Circuit 2: (30s RI)
Push-Up (Normal Stance):
BW x 15
Push-Up(Wide Stance):
BW x 15
Push-Up(Diamond Stance):
BW x 10

Circuit 3: (30s RI)
Push-Up (Normal Stance):
BW x 10
Push-Up(Wide Stance):
BW x 10
Push-Up(Diamond Stance):
BW x 7

Circuit 3: (30s RI)
Push-Up (Normal Stance):
BW x 9
Push-Up(Wide Stance):
BW x 10
Push-Up(Diamond Stance):
BW x 6

This is confusing how I laid it out, but basically I am just doing supersets from the very start to the very end taking 30 second rests between every set. This is what I am stuck doing for a while as a chest and tri workout.
It wasn’t too bad. Actually, I got a hella burn from it. I even took a few pictures.
Sorry guys, I just like playing with my new Sony digital camera.

Posted by: fufu

That is your best pic IMO, looking big and ripped.

Posted by: Seanp156

Damn dude, you're looking massive.

Posted by: KelJu

Lawl, thanks. I was really just acting a fool. As you can see in the picture, I was pointing at my nipples, because Mino kept commenting on how nice they looked.

Posted by: BigDyl

Lawl how the hell are you so big?

Posted by: KelJu

Quote:

Originally Posted by BigDyl

Lawl how the hell are you so big?

I am eating like hog right now. I haven't weighed in about 3 weeks, but I feel like I have gained 3 lbs a week for the last month.

Posted by: KelJu

Wednesday 09/13/2006
1 mile Run - 8:10.23

My running went better this morning. I passed the .5 mark 10 seconds better than yesterday, and I finished the mile 23 seconds faster. I felt like I had a little more in me, but I had no way to keep accurate measurement past the mile I ran, so tomorrow I will turn around and head back to the .5 mark for a mile and a half. It should be interesting.

My sleep sucked balls this last night. I was in bed by 10:00 and I woke up wide awake 1:00. WTF! I think I was sleep walking again, because my bed was all tore up when I woke up.

Posted by: Rocco32

Looking good in here. I only read the last page of your journal but looks good. And damn nice pic, your hyooooge!!!

Posted by: KelJu

Wednesday 09/13/06
Leg Day / (5-8) Range

Squats: (2m RI)
Set 1: 225 x 8
Set 2: 275 x 8
Set 3: 295 x 6
Set 4: 315 x 4 *PR

Bulgarian Squats: (1.5m RI)
Set 1: 45 x 8
Set 2: 135 x 8
Set 3: 145 x 7
Set 4: 145 x 6 *PR

Why do Bulgarian squats sap my cardiovascular system so bad? Doing them hits me harder than back squats, or maybe I am just so burn out from the back squats. I don't know, but it would be a fun experiment to do Bulgarian squats first, then do back squats.

Lying Leg Curls: (1.5m RI)
Set 1: 120 x 8
Set 2: 150 x 8
Set 3: 150 x 6
Set 4: 150 x 5

Standing Calf Raises: (30s RI)
Set 1: 300 x 30
Set 2: 300 x 30 + 20s static squeeze at the end

Set 3: 300 x 25
Set 4: 320 x 20 + 20s static squeeze at the end

Great workout! This is the strongest my legs have been since high school. My core feels stronger, and I can already notice improvement in my cardiovascular recovery between sets from the morning running sessions.

Posted by: fufu

Big squat numbers. Bulgarian squats rape me too. Even with reps as low at 4.

Posted by: Bakerboy

Schooled.

Posted by: KelJu

^^^^^^^^^^^^

Lawl, you always have the most well placed pictures Bakerboy.

Posted by: CowPimp

Physique is looking solid sir! Also, yes, Bulgarian squats pwn j00.

Posted by: KelJu

The orthopedic specialist told me that I most likely have a pinched nerve in my hand, and I have to go back in 10 days to see the hand specialist. I can’t use my hand to do any heavy work In the meantime.

Posted by: DOMS

Quote:

Originally Posted by KelJu

The orthopedic specialist told me that I most likely have a pinched nerve in my hand, and I have to go back in 10 days to see the hand specialist. I can’t use my hand to do any heavy work In the meantime.

Don't frown, man! It's only temporary and you'll be back in the game!!!

I'm in the same boat too.

Posted by: fufu

Do you think it could have been brought on by your job?

Posted by: Brutus_G

Nice squats. fufu you better watch out

Posted by: KelJu

Quote:

Originally Posted by fufu

Do you think it could have been brought on by your job?

I think it is a combination of heavy lifting at work followed by heavy lifting in the gym. The doctor gave me 2 medications to take that have knocked out the pain completely. I didn't expect it to work so fast. I know it is dumb but I did a heavy push day today, and my hand never hurt me once. I can't put into words how happy this makes me.

Posted by: KelJu

Friday 09/15/2006
Push Day / (5-8) Range

Flat bench Press:
Set 1: 225 x 8
Set 2: 230 x 8
Set 3: 235 x 8
Set 4: 245 x 6

Weighted Dips:
Set 1: BW x 10
Set 2: BW+45 x 8
Set 3: BW+55 x 8 *PR
Set 4: BW+90 x 5 *PR
Set 5: BW+100 x 4 *PR

Military Press:
Set 1: 115 x 7
Set 2: 115 x 8
Set 3: 135 x 7
Set 4: 155 x 5

Like I said before, the hand issue just blows me away. I am taking 7.5mg of Mobic and 75mg of Lyrica. I am so glad I went to the doctor. It was such a small issue, but it has been eating away at me just a little. The pain scared me, because the thought of not being able to train is horrifying. If I couldn’t train, I might as well be dead. I know that sounds extreme, but that is just how it is. I love training that much.
Give me the iron, or give me death says I.
Lawl, I need to moderate my pot smokage. I have been high everyday for the past 2 weeks. I say that, but do I really need to cut back? I have been waking up at 6:30 to run my ass off, and then I eat a healthy breakfast, drink a cup of coffee, and then go to class. I come home, do my homework or projects, then I go smoke a bowl and go workout. I see no area of my life that isn't functioning 100% except for my real life social life. I would much rather read your guys post then to talk people in Mobile. You guys are the shit.

Posted by: BigDyl

Quote:

Originally Posted by KelJu

I would much rather read your guys post then to talk people in Mobile. BigDyl is the shit.

True Story.

Btw, don't think of time off training as "death," because everyone has to go through periods of deloading or off time which is actually a progressive phase where your body heals.

Posted by: CowPimp

Killer push workout. I know if you were in full swing for several months and your hand wasn't an issue you would probably blow these numbers away too.

Posted by: fufu

I know what you mean. If I was held back by injury I'd feel like shit. If you can't enjoy yourself, live just sucks.

Posted by: Brutus_G

Kelju