KelJu's Master Plan [Forum Archive]

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KelJu's Master Plan

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Posted by: KelJu

Quote:

Originally Posted by Trouble

Kelju, Patrick and I would like to know:

What is the nature of your hand pain - where it is located? Can you describe it for us (type of pain)? What movments cause pain when you flex your hand in different positions?

It maybe that your grip on the bar or machine is the problem; my concern would be that if you don't identify the cause, you might face repetitive injury (chronic strain, tendonistis).

Have you changed up grips recently; did you change something in your workout that might correlate with this injury?

I appreciate your concern and your kind words. You are right on with the grip. It seems that a wide grip hurts like hell, and causes inflammation and pain later, while a narrow grip does not aggravate my hand. My hand hurts at work all of the time, because the thing that hurts my hand the most is picking up heavy furniture at work in a way that the furniture is always pushing on my hand in that trouble spot.
I don’t know what to do. I can’t take off of work, because I live from check to check. I am going to keep taking the pills that the doctor gave me and maybe my hand will heal.

I circled the area that hurts.

If anything pushes on my hand at that position that the arrow is pointing, the area I scribbled in throbs.

Posted by: Trouble

Your work is aggravating the dip between pads of muscle at the base of the thumb and index fingers. There are nerves that are shallow and easily pinched against the underlying bone/joint. Hard corners pressing into that area repeatedly (from moving heavy furniture) can cause the adjascent ennervated area of tissue to become inflammed and sore.

With your wide grip, you have what sounds like a wrist rotation problem. Patrick mentioned this as a possibility. He needs to see your position on the bar -get someone to take a picture of your hands and arms on the bar in both wide and narrow grip. My guess is that you are rotating your palms and wrists, placing most of the pressure for that hand on the affected area.

P-funk will need to see photos of your lifting position on the bar - get a friend to take them for you. He can tell you best if you have a technical grip problem that can be resolved by changing grip and wrist / forearm position under the bar. I have a feeling this is the cause of your persistant palm pain, but I maybe wrong.

Get that Traumeel cream, use it twice per day on the affected area (pressure point and tissue to the side of it). This is direct treatment of the area and will augment what ever anti-inflamms your doctor prescribed for you.

This may sound dumb, and you may get a rude comment on two, but get yourself chap padded (lifting or cycling) gloves to wear at work. This will cushion the chronic irritation to the interweb (thumb/forefinger) area of the palm.

Posted by: KelJu

Monday 09/18/2006
1.5 mile Run - 10:59.44

My endurance is improving gradually. I can see 4 miles in the distance.

Posted by: KelJu

I was stoned and depressed last night, so I hate 5 PB&J sandwiches on white bread.

I haven't broken away from my diet that bad in a while. I guess for the next few weeks, I need to adjust my diet to compensate for the bomb I dropped on my macros.

Posted by: Trouble

No, when you are in a depressed phase, you need to avoid smoking. Since you are running and working out fairly intensely, I wouldn't worry overly about correcting for energy surplus or deficit for that one transgression. It may play havoc with your skin problem, but that will be temporary.

Posted by: BigDyl

Running and squating during the same cycle is bad news. Your knee joints will be feeling it. I wouldn't run that much if I were you. Instead do low impact cardio... also it's uber catabolic.

Posted by: KelJu

Quote:

Originally Posted by BigDyl

Running and squating during the same cycle is bad news. Your knee joints will be feeling it. I wouldn't run that much if I were you. Instead do low impact cardio... also it's uber catabolic.

You think so? I run on my toes which I figured would absorb a lot of shock. I have never had a knee problem, knock on wood, so I didn't know those two combined are a hazard. Running is the only cardio I have ever done. I don't have anywhere to swim, and I hate using machines to do cardio. I like the outdoors, and I enjoy checking out the scenery in the back of my neighborhood while I run.
You might be right, but I am enjoying the running too much to quit now, so I will keep a close check on my legs, and if I ever start to develop any pain in my knees I will stop running.

Posted by: Brutus_G

Nice deadlifts and chins

Posted by: KelJu

Quote:

Originally Posted by Brutus_G

Nice deadlifts and chins

Thanks dude. I am happy with my deads, but I am not progressing fast enough on the chins, but I will take what I can get.

Tuesday 09/19/06
Leg Day / (1-5) Range

Squats: (3m RI)
Set 1: 225 x 6
Set 2: 295 x 6
Set 3: 315 x 5
Set 4: 335 x 3 *PR

Leg Press: (3m RI)
Set 1: 315 x 6
Set 2: 405 x 6
Set 3: 495 x 6
Set 4: 545 x 8 *PR

Lying Leg Curls: (3m RI)
Set 1: 150 x 6
Set 2: 160 x 6
Set 3: 170 x 5
Set 4: 180 x 3

Standing Calf Raises: (1m RI)
Set 1: 300 x 25
Set 2: 300 x 25
Set 3: 350 x 15 + 10s static squeeze at the end *PR
Set 4: 350 x 15 + 10s static squeeze at the end *PR

Seated Calf Raises: (1m RI)
Set 1: 135 x 60
Set 2: 135 x 60
Set 3: 135 x 60 *PR

Wow! I got nothing else to say but wow. My workout went great, but as soon as I left the gym, my Aunt called me to ell me that my Pawpaw had a stroke this morning, so I rushed to spring hill hospital to see him. He looked pretty good for being a 95 year old man that had a stroke. The first thing he said when He awoke was where is my money? Lawl!
Luckily it wasn’t a stroke. His blood pressure had fallen too low causing him to fall and pass out in his garden. Luckily his neighbor was a doctor, and he got help fast. It has been a weird day, and I now have to go to class.

Posted by: fufu

Big ol' kick ass workout.

Posted by: Bakerboy

Your Pawpaw sounds like he still has a lot left in the tank. He sounds like a fighter like you. Nice squats.

Posted by: fufu

Yeah, how hard was your last set? Gonna keep bumping the weight up?

Posted by: KelJu

3 was damn near failure, so I doubt I could have gotten 4. I am still eating tons, so i am sure I will be able to bump the weight up by 20lbs by my next power cycle.

Posted by: Brutus_G

man 60 rep calf raises damn. What is your 1 rep max on bench?

Posted by: KelJu

Quote:

Originally Posted by Brutus_G

man 60 rep calf raises damn. What is your 1 rep max on bench?

To be honest I don't know. I am too scared of injuring my shoulder again to go for a 1RM flat bench press. I would guess it is close to 280 atm, but it was closer to 330 before I hurt my shoulder the first time.

Posted by: KelJu

Thursday 09/21/2006
Push Day / (8-15) Range

Flat bench Press: (30s RI)
Set 1: 205 x 10
Set 2: 210 x 9
Set 3: 185 x 9
Set 4: 185 x 8

Military Press: (30s RI)
Set 1: 115 x 9
Set 2: 115 x 8
Set 3: 95 x 9
Set 4: 95 x 14

The reason I was able to lift so many on set 4 was because some retard started asking me questions about my routine. so I could get away from the guy without being rude.

Weighted Dips: (30s RI)
Set 1: BW x 20
Set 2: BW x 15
Set 3: BW x 13
Set 4: BW x 8

Dumbell Incline Presses: (30s RI)
Set 1: 40s x 10
Set 2: 40s x 8
Set 3: 40s x 9
Set 4: 40s x 8

I am happy with that workout. I wish my pench press numbers would get back up there again. Lawl, I remember about 6 months ago when I was benchpressing about 20lbs more than I was squating.

Posted by: Bakerboy

Meow, meow. Nice dips.

Posted by: KelJu

Quote:

Originally Posted by Bakerboy

Meow, meow. Nice dips.

Whoops, that was actually a typo. I wnet back and fixed it. I wish I could do 30.

Posted by: fufu

You and your crazy rest intervals. Good job. Your conditioning is gonna jump up quite a bit at the rate you have been going.

Posted by: KelJu

Friday 09/22/2006
Pull Day / (8-15) Range
Deadlifts: (1m RI)
Set 1: 245 x 10
Set 2: 275 x 10
Set 3: 285 x 8
Set 4: 295 x 5

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

T-Bar Row: (302 RI)
Set 1: 90 x 10
Set 2: 100 x 10
Set 3: 90 x 9
Set 4: 90 x 8

Barbell Shrugs: (30a RI)
Set 1: 225 x 20
Set 2: 245 x 15
Set 3: 265 x 15 *PR
Set 4: 275 x 15 *PR

Dumbell Hammer Curls: (30s RI)
Set 1: 35s x 10
Set 2: 35s x 10
Set 3: 35s x 8

Bah...my chin-ups sucked today. I am weaker at chins this week than I was last week. Everything else got stronger. I don't know what fuck is going on.

Posted by: Bakerboy

Well, with only 30 second RI's I would say your chin ups are not that bad. I bet if you went to 90 seconds or 2 minute RI's you would be banging out a lot more.

Posted by: BigDyl

Why such sort RI's? Hypertrophy RI is around 3 min, and strength RI is even more with lower reps....

Posted by: KelJu

Quote:

Originally Posted by BigDyl

Why such sort RI's? Hypertrophy RI is around 3 min, and strength RI is even more with lower reps....

I need the variation. I get sick of doing the same old shit, and 30s RI kicks my ass all over the gym. I guess I do it just to push myself. I get a hella burn from it.

Posted by: KelJu

Sunday 09/24/06
Leg Day / (5-8) Range

Squats: (30s RI)
Set 1: 225 x 10
Set 2: 225 x 10
Set 3: 225 x 10
Set 4: 225 x 6

Bulgarian Squats: (45s RI)
Set 1: 115 x 8
Set 2: 115 x 8
Set 3: 115 x 7

Lying Leg Curls: (30m RI)
Set 1: 120 x 10
Set 2: 120 x 8
Set 3: 120 x 8
Set 4: 120 x 5

Seated Calf Raises: (30s RI)
Set 1: 180 x 35
Set 2: 180 x 30
Set 3: 180 x 30
Set 4: 180 x 25

Standing Calf Raises: (30s RI)
Set 1: 250 x 30
Set 2: 250 x 25
Set 3: 250 x 20 + 20s static squeeze at the end
Set 4: 200 x 20 + 20s static squeeze at the end

I was feeling tired through much of my workout, but I was able to keep up with the pace. The 30s RIs kicked my ass all over the gym again.

Posted by: fufu

Fucking crazy squats, lawl. Do you feel like passing out and puking during the end and/or during that??!

Posted by: BigDyl

Lawl, yeah squats got mine beat. I doubt I could do 2 back to back sets with 225 x 10 with only a 30 sec RI. I need at least a 1-2 minute RI.

Posted by: Bakerboy

^ Yeah, I agree 30 seconds rest would beat me up at almost any weight. Do you plan to keep your RI's that low and slowly move up the weight or are you going to increase your RI's to something more sane?

You are one crazy KIKI!

Posted by: KelJu

Today was the last 30s RI day for this cycle. Next week I will be pushing 12-15 reps with 2 minute RIs. the next week I will be pushing 5-8 at 3 minute RI then 1-5 at 4-5 minute RI.

Posted by: BigDyl

Lawl you do realize by the time you rack the bar, get out from under the bar, take approximately 3 breaths, it's already time to unrack the bar again, because 23 seconds is up... roffle

Posted by: KelJu

Quote:

Originally Posted by BigDyl

Lawl you do realize by the time you rack the bar, get out from under the bar, take approximately 3 breaths, it's already time to unrack the bar again, because 23 seconds is up... roffle

True, but I rarely change the weight.

I guess I am about to start 6 day deload. This is not my choice, but school is kicking my ass right now, and I need to play catch-up on a few assignments. I sold the the last of my pot to my one of my friends, and I won't be posting on IM until everythign is done.

Posted by: fufu

Deloading is a must. I always take a week off every 4 or 5 weeks. Good decision on your part.

I have a bunch of school assignments stacking up as well. Tommarow I only have once class so I should be able to get a good chunk done.

Posted by: KelJu

Tuesday 09/26/2006
1.5 mile Run - 11:10.13

Ok, I lied. I can't refrain from surfing IM. My jog went good his morning, but I am tired of snotting everywhere. My nose starts running at about .2 miles and doesn't stop until 30 minutes after I stop running.

Posted by: fufu

lol, I remember during cross country runs where I would get a shit load of spit pooled in my mouth and I didn't want to spit or swallow(ghey sounding I know) because I didn't want to mess up my breathing rhythm. Eventually I spit it out but it was all hanging from my mouth. It was silly. Actually I don't know if that ever happened, but I seem to recall it.

Posted by: KelJu

Quote:

Originally Posted by fufu

lol, I remember during cross country runs where I would get a shit load of spit pooled in my mouth and I didn't want to spit or swallow(ghey sounding I know) because I didn't want to mess up my breathing rhythm. Eventually I spit it out but it was all hanging from my mouth. It was silly. Actually I don't know if that ever happened, but I seem to recall it.

I don't know anything about breathing techniques, but I really need to learn. I start sucking wind and weezing like a mofo at about .5 miles.

Posted by: fufu

Yeah proper breathing is a huge part of distance running. I don't think I could do a very good job of explaining it via text so I won't bother. But consistancy is a big part of it.

Posted by: BigDyl

How are you supposed to breath?

Posted by: fufu

There are several different rhymeths. Mine was like

In, in, x2out repeat.

So, two short in breathes, one long out.

Posted by: KelJu

Quote:

Originally Posted by fufu

There are several different rhymeths. Mine was like

In, in, x2out repeat.

So, two short in breathes, one long out.

I will try that tomorrow when I run.
How far could you run when you were at your peak?

Posted by: Brutus_G

You know i actually find 3 sets of 7 harder then 3 sets of 12 on squats. You should try that with 30sec rests. I deload every 2-3 weeks. havent taken a week off in 3-4 months lol( i know im horrible about this my damn signature says it and everything)

Posted by: fufu

Quote:

Originally Posted by KelJu

I will try that tomorrow when I run.
How far could you run when you were at your peak?

The longest I ever ran was 9.75 miles at like an 8 minute pace.

Posted by: KelJu

Thursday 09/28/2006
1.6 mile Run - 11:54.56

I didn't seem to make much improvement from Tuesday. Would it be better to run 2 days on 1 day off or every other day? I wanted to make 2 miles by the end of the month, but I don't see that happening.

This week's deload as given me time to think about my training. I want to do something different than what I have been doing. I guess I am going to start carb cycling again. My high carb day is going to look messed up because I didn't decide to do this until 30 minutes ago.

Diet (High Carb Day):
9:30am - 8oz Top Sirloin Steak 480cal
12:30pm - 8oz Broiled Salmon 467cal
- Medium Salad 250cal
3:30pm - 8oz Broiled Salmon 467cal
- Medium Salad 250cal
- 1cup Oatmeal 150cal
6:30pm - 3 eggs 210cal
- 1cup Cottage cheese 180cal
9:30pm - 80oz Top Sirloin Steak 480cal

Total Daily Calories = 2920cal

Posted by: fufu

Are you trying to lean up?

Posted by: KelJu

Quote:

Originally Posted by fufu

Are you trying to lean up?

Yeah, I am such a flip flopper. I would like to be able to drop to 210 without losing any muscle, so I guess it is back to the grind.

Posted by: Double D

With a name like KelJu I always thought you would be a light weight.

Posted by: KelJu

Quote:

Originally Posted by Double D

With a name like KelJu I always thought you would be a light weight.

Lawl, no I'm a cornfed country boy.

Posted by: fufu

Quote:

Originally Posted by KelJu

Yeah, I am such a flip flopper. I would like to be able to drop to 210 without losing any muscle, so I guess it is back to the grind.

You should talk to Bigdyl about cutting, he knows alot about it. Especially the not losing muscle part.

Posted by: KelJu

Quote:

Originally Posted by fufu

You should talk to Bigdyl about cutting, he knows alot about it. Especially the not losing muscle part.

Thanks for the tip, if he has time I will get him to link me to some advanced techniques.

Posted by: fufu

If he isn't writing poetry or cooking tuna steaks, he should be able to.

Posted by: Brutus_G

lol

Posted by: KelJu

I am such a retard. I have changed my mind once again. I have completely restructured my training program and diet. As school stress mounts from midterms, I must keep my focus. I think the reason I blow up at the end of every semester is because I overload myself. My new program will provide for some slack in my program. I will also switch to maintenance caloric intake. I will focus more on cutting next spring.

I am going to stop running also. BigDyl tipped me off about possible knee problems, and after I researched the matter, I feel that I do not want to take the risk. I will do some sort of low impact cardio at the gym.

Posted by: fufu

I feel your pain, I have three exams next week.

If I wasn't getting in the gym I would bust. Three day weekend coming up though!

Posted by: DOMS

KelJu, how's the hand coming along?

Posted by: KelJu

Quote:

Originally Posted by DOMS

KelJu, how's the hand coming along?

The hand specialist told me the same thing trouble did. I have a pinched nerve where I have worn down the padding on the knuckle of my index finger. It hurts, but it isn’t something that is going to lead to injury so I lift with pain. They told me that they can kill the nerve if it gets too bad for me to handle.

Posted by: DOMS

I'm glad it turned out so well for you. There's no damage for you worry about and it can be fixed if the pain gets to be too bad.

Posted by: BigDyl

Quote:

Originally Posted by KelJu

TROUBLEOWNED!!!

Posted by: KelJu

Tuesday 10/03/2006
Push Day / (8-10) Range

Flat Bench Press: (1.5m RI)
Set 1: 205 x 10
Set 2: 215 x 10
Set 3: 220 x 8

Decline Bench Press: (1.5 RI)
Set 1: 185 x 10
Set 2: 185 x 8
Set 3: 185 x 8

Standing Military Press: (1.5m RI)
Set 1: 135 x 6
Set 2: 95 x 8
Set 3: 95 x 8
Set 4: 95 x 9

Dips: (1m RI)
Set 1: BW x 20
Set 2: BW x 15
Set 3: BW x 12
Set 4: BW x 10

Lever Seated Crunch: (1m RI)
Set 1: 10 x 10
Set 2: 10 x 10
Set 3: 12 x 10
Set 4: 12 x 10

Great workout! My numbers aren't all that high yet, but I went through everything with no pain which was a nice change.

Posted by: KelJu

Tuesday 10/03/2006

9:30am - 3 Eggs
- 1cup Oatmeal
12:30pm - 8oz Top Sirloin Steak
- 1cup Steamed Broccoli
4:00pm - 8oz Broiled Salmon
- 1 cup Steamed Broccoli
7:00pm - 8oz Broiled Salmon
- 1 cup Steamed Broccoli
9:30pm - 2cup Total Raisin Bran
-1cup Cottage Cheese

Posted by: Jodi

No carbs other than some morning oatmeal and veggies all day and then at night you are eating raisin bran? why are you doing this?

Posted by: BigDyl

Quote:

Originally Posted by Jodi

No carbs other than some morning oatmeal and veggies all day and then at night you are eating raisin bran? why are you doing this?

You rarely post in IM delinquents journals like ours!

Posted by: KelJu

Quote:

Originally Posted by Jodi

No carbs other than some morning oatmeal and veggies all day and then at night you are eating raisin bran? why are you doing this?

Because I am a jackass, Lawl. I had class this morning and a presentation to give to a professor, so I cooked some stuff up real fast and took it with me. I hate oatmeal after it has been in my backpack for 3 hours so I just sorta winged it today.
I'll do better, I promise.

Posted by: CowPimp

Hey, a pain free workout is progress. Don't forget that.

Posted by: Jodi

Quote:

Originally Posted by BigDyl

You rarely post in IM delinquents journals like ours!

Does that mean you guys don't want me posting in them?

Posted by: Jodi

Quote:

Originally Posted by KelJu

Do you pre-cook your oatmeal?

Posted by: KelJu

Quote:

Originally Posted by Jodi

Do you pre-cook your oatmeal?

Sometimes.

Posted by: Jodi

Ewwwwww

Posted by: fufu

Quote:

Originally Posted by Jodi

Does that mean you guys don't want me posting in them?

No no no, please do.

Fufu like.

Posted by: KelJu

Thursday 10/05/2006
Pull Day / (8-10) Range
Deadlifts: (2m RI)
Set 1: 225 x 10
Set 2: 275 x 8
Set 3: 285 x 8
Set 4: 300 x 8 *PR

Chin-Ups: (1.5m RI)
Set 1: BW x 8
Set 2: BW x 8
Set 3: BW x 6
Set 4: BW x 5

Bentover Row: (2m RI)
Set 1: 95 x 10
Set 2: 105 x 9
Set 3: 95 x 10
Set 4: 95 x 8

Barbell Shrugs: (2m RI)
Set 1: 250 x 15
Set 2: 275 x 15
Set 3: 285 x 15 *PR
Set 4: 300 x 15 *PR

Dumbell Hammer Curls: (1.5m RI)
Set 1: 40s x 10
Set 2: 40s x 8
Set 3: 35s x 8
Set 4: 35s x 5

Lever Seated Crunch: (1.5m RI)
Set 1: 12 x 10
Set 2: 12 x 10
Set 3: 12 x 10
Set 4: 12 x 10

Great workout. My deads and shrugs are up. My back and core has never felt so strong. I have no pains, and I just feel good. My Chin-Ups and Pull-Ups are gettign weaker for some reason. I might have to go back to assisted Chins again to get that link between my brain and muscle back.

Posted by: KelJu

Thursday 10/05/2006

9:30am - 3 Eggs
- 1cup Oatmeal
12:30pm - 8oz Top Sirloin Steak
-1cup Oatmeal
- 1cup Steamed Broccoli
4:00pm - 8oz Broiled Salmon
- 1 cup Steamed Broccoli
7:00pm - 8oz Broiled Salmon
- 1 cup Steamed Broccoli
9:30pm - 8oz Top Sirloin Steak

Now that is some damn nice eating. I have learned to cook the best salmon I have ever had. I got the recipt off of the food network from that guy that says "bam!" alot.

Posted by: fUnc17

Quote:

Originally Posted by KelJu

Thursday 10/05/2006

9:30am - 3 Eggs
- 1cup Oatmeal
12:30pm - 8oz Top Sirloin Steak
-1cup Oatmeal
- 1cup Steamed Broccoli
4:00pm - 8oz Broiled Salmon
- 1 cup Steamed Broccoli
7:00pm - 8oz Broiled Salmon
- 1 cup Steamed Broccoli
9:30pm - 8oz Top Sirloin Steak

Now that is some damn nice eating. I have learned to cook the best salmon I have ever had. I got the recipt off of the food network from that guy that says "bam!" alot.

haha...emeril, he went to my college and dropped out. fuckin dope

good eats

Posted by: KelJu

Friday 10/06/06
Leg Day / (8-10) Range

Squats: (2m RI)
Set 1: 135 x 10
Set 2: 225 x 10
Set 3: 245 x 10
Set 4: 275 x 8

Lying Leg Curls: (2m RI)
Set 1: 120 x 10
Set 2: 120 x 10
Set 3: 130 x 8
Set 4: 130 x 7

Calve Raise Superset: (20s RI)
Set 1: Standing Calve Raises 300 x 25
Set 2: Seated Calve Raises 180 x 25
Set 3: Standing Calve Raises 200 x 20
Set 4: Seated Calve Raises 180 x 20
Set 5: Standing Calve Raises 200 x 20
Set 6: Seated Calve Raises 180 x 15

I had another great workout. I was bored with my old calf routine, so I did 6 supersets with only about 15s breaks inbetween sets. My calves were on fire, but I liked it. It is good to change things up every now and then.

Posted by: KelJu

Friday 10/06/2006

8:00am - Tunafish Sandwich on Healthnut Whole Wheat Bread
10:30am - Tunafish Sandwich on Healthnut Whole Wheat Bread
12:30pm - Tunafish Sandwich on Healthnut Whole Wheat Bread
3:30pm - Tunafish Sandwich on Healthnut Whole Wheat Bread
7:00pm - 8oz Top Sirloin Steak
- 2 cup Steamed Broccoli
9:30pm - 2 cup Cottage cheese

I knew I would be at customer's houses all day today so I made a family sized bowl of tuna last night from 8 cans of tuna, 1 apple, 8 eggs, mayo, and some pickle relish.

Posted by: fufu

Nice w/o, tuna to the rescue!

Posted by: KelJu

Monday 10/09/2006
Push Day / (8-10) Range

Flat Bench Press: (2m RI)
Set 1: 205 x 10
Set 2: 215 x 10
Set 3: 225 x 8

Standing Military Press: (1.5m RI)
Set 1: 115 x 9
Set 2: 115 x 8
Set 3: 115 x 8

Dips: (1.5m RI)
Set 1: BW+45 x 10
Set 2: BW+50 x 10
Set 3: BW+55 x 8

Cable Standing Triceps Extension: (1m RI)
Set 1: 100 x 10
Set 2: 140 x 10
Set 3: 150 x 8
Set 4: 150 x 8

Lever Seated Crunch: (1m RI)
Set 1: 10 x 10
Set 2: 10 x 10
Set 3: 10 x 8
Set 4: 10 x 8

Posted by: fufu

Bench numbers getting back up there?

Posted by: Double D

Shrugs from a couple of workouts ago were pretty damn good.

Posted by: KelJu

Quote:

Originally Posted by fufu

Bench numbers getting back up there?

Yeah, they are slowly climbing back. I am going slow as to not piss my shoulder off. I feel like I am always walking on eggshells in that respect, but I seem to be holding together so tis all good.

Quote:

Originally Posted by Double D

Shrugs from a couple of workouts ago were pretty damn good.

Hell yeah. I have learned the proper way to work my traps, and they have been growing like crazy. My traps are visibly twice as large as they use to be. I have never had huge traps, so I am liking it.

Posted by: Double D

Yeah I used to have that problem to. Started doing deads religiouly and they were all of a sudden there!

Posted by: KelJu

Tuesday 10/10/2006
Pull Day / (8-10) Range
Deadlifts: (2m RI)
Set 1: 225 x 10
Set 2: 275 x 10
Set 3: 295 x 8 *PR for 3rd set
Set 4: 305 x 5 *PR for 4th set

Pull-Ups: (2m RI)
Set 1: BW x 7
Set 2: BW x 6
Set 3: BW-50 x 10
Set 4: BW-50 x 10
Set 5: BW-50 x 8

Bentover Row: (2m RI)
Set 1: 115 x 10
Set 2: 115 x 8
Set 3: 115 x 8
Set 4: 115 x 8 *PR for 4th set

Barbell Shrugs: (2m RI)
Set 1: 250 x 15
Set 2: 275 x 15
Set 3: 295 x 15 *PR for 3rd set
Set 4: 315 x 10 *PR for 4th set

Dumbell Hammer Curls: (2m RI)
Set 1: 40s x 10
Set 2: 40s x 9
Set 3: 40s x 10
Set 4: 40s x 8 *PR for 4th set

That was damn near a flawless workout had it not been for those pull-ups. Can someone please explain to me how I can be getting stronger on every movement, yet my pull-ups and chin-ups are getting weaker? I know I am eating enough, and I know I am sleeping enough.

Could it be that I am making such great gains everywhere else that my body doesn't have enough building blocks to grow lats with? It makes sense when you think about it. Lats have always been the hardest thing for me to grow, so my body would use the nutrients I eat to strengthen my lower back, and traps before it goes to my lats.

Bah, who cares. I am making fantastic gains in other areas that matter more, so I am goign to focus on what is improving and not on what isn't. I really am happy with my deadlift numbers. It won't be long before I can atempt some high weight deadlifts. I sure would like to pull 400 soon.

Posted by: fufu

I've had trouble with my chin ups. Have you tried doing them weighted? I read in some article how you should treat it like your bench press. Lighter days in the 8-10 rep range and then do heavy 3x3 weighted, and such.

Posted by: KelJu

Quote:

Originally Posted by fufu

I've had trouble with my chin ups. Have you tried doing them weighted? I read in some article how you should treat it like your bench press. Lighter days in the 8-10 rep range and then do heavy 3x3 weighted, and such.

I could try that. It is hard to imagine doing weighted chins now that I can't do more than 7@BW.
Maybe I should try doing the chins before I do deadlifts.

Posted by: fufu

Hmm you could try that, I don't really seem the harm in that unless it fatigues your grip too much.

Posted by: Brutus_G

Another thing to consider kelju is that it is easier to add 5-10 pounds and do the same reps that you have done versus doing just 1 extra rep on chins. Nice deadlifting there.

Posted by: KelJu

I feel like a champion today. I can't wait to go workout. I just know I am going to break some personal records today. I would like to hit 275 10 times on my 4th set of squats. I think I can do it.

Posted by: fufu

Good luck to you! Remember, it's just pain tolerance on that last set.

I'm also doing high rep squats today, 3 sets of 10 actually lawl.

Posted by: KelJu

Thursday 10/12/06
Leg Day / (8-10) Range

Squats: (2m RI)
Set 1: 135 x 10
Set 2: 225 x 10
Set 3: 245 x 10
Set 4: 280 x 10 *PR

Lying Leg Curls: (2m RI)
Set 1: 100 x 10
Set 2: 110 x 10
Set 3: 130 x 10 *PR
Set 4: 140 x 7 *PR

Standing Calve Raises: (1.5m RI)
Set 1: 300 x 20
Set 2: 310 x 20
Set 3: 320 x 20
Set 4: 330 x 20 *PR

Seated Calve Raises: (1.5m RI)
Set 1: 180 x 35
Set 2: 190 x 30
Set 3: 200 x 30
Set 4: 210 x 30

Weighted Ab Crunches: (30s RI)
Set 1: 20 x 10
Set 2: 10 x 10
Set 3: BW x 10
Set 4: BW x 10

Great workout! I stepped up the weight and reps on squats. I was very pleased. Everything else went well, also. I still haven't a clue what I am doing on Abs. I am still trying to figure that out. I have never worked abs before, so the whole thing feels a little weird.

Posted by: fufu

Holy shit! Nice squats! I don't bother with direct ab work, that is just myself. I can see the value in core work, but I hate crunches and all that sort of thing.

Posted by: Brutus_G

good stuff on the squats

Posted by: KelJu

Friday 10/13/2006
Push Day / (3-5) Range

Flat Bench Press: (3m RI)
Set 1: 135 x 6
Set 2: 225 x 5
Set 3: 275 x 4
Set 4: 280 x 4

Standing Military Press: (3m RI)
Set 1: 150 x 5
Set 2: 150 x 4
Set 3: 150 x 4
Set 4: 150 x 3

Weighted Dips: (3m RI)
Set 1: BW+70 x 6
Set 2: BW+80 x 5
Set 3: BW+90 x 4
Set 4: BW+100 x 3

Cable Bent-over Triceps Extension: (3m RI)
Set 1: 60 x 6
Set 2: 80 x 6
Set 3: 90 x 5
Set 4: 100 x 5

Dumbell Farmers Walks: (2m RI)
Set 1: 85 x 30s
Set 2: 85 x 30s
Set 3: 85 x 30s
Set 4: 85 x 30s

Posted by: KelJu

Quote:

Originally Posted by fufu

Holy shit! Nice squats! I don't bother with direct ab work, that is just myself. I can see the value in core work, but I hate crunches and all that sort of thing.

Quote:

Originally Posted by Brutus_G

good stuff on the squats

Thanks a lot, dudes. I am turning back into a fatass, but the strength gains have been worth the new fat I am sporting. I think a little weight looks good on me. Hell, I look anorexic at 190.

Posted by: KelJu

Damn man, I feel cheated. I didn't go out or nothing last night and I still got no sleep. I tossed and turned until my alarm for work went off this morning.
If I had known that I wouldn't sleep I would have atleast done something interesting during the night.
I am out of meds, I need to get my Ambien refilled.

Posted by: fufu

Quote:

Originally Posted by KelJu

Damn man, I feel cheated. I didn't go out or nothing last night and I still got no sleep. I tossed and turned until my alarm for work went off this morning.
If I had known that I wouldn't sleep I would have atleast done something interesting during the night.
I am out of meds, I need to get my Ambien refilled.

That sucks.

I hate when that shit happens. Did you have alot on your mind?

Posted by: fufu

Quote:

Originally Posted by KelJu

Thanks a lot, dudes. I am turning back into a fatass, but the strength gains have been worth the new fat I am sporting. I think a little weight looks good on me. Hell, I look anorexic at 190.

I'm also putting on some fat, but I don't care that much at all. The strength gains and recovery from eating alot are worth it too me.

Posted by: KelJu

Monday 10/16/2006
Pull Day / (3-6) Range
Deadlifts: (3m RI)
Set 1: 225 x 6
Set 2: 275 x 6
Set 3: 315 x 6 *PR for reps
Set 4: 335 x 3 *PR for weight and reps

Weighted Pull-Ups: (2m RI)
Set 1: BW+10 x 6
Set 2: BW+10 x 6
Set 3: BW+10 x 6
Set 4: BW+10 x 5

Weighted Chin-Ups: (2m RI)
Set 1: BW+10 x 6
Set 2: BW+10 x 6
Set 3: BW+25 x 5

Bentover Row: (3m RI)
Set 1: 135 x 8
Set 2: 140 x 6
Set 3: 145 x 6 *PR for weight and reps
Set 4: 150 x 6 *PR for weight and reps

Barbell Shrugs: (3m RI)
Set 1: 315 x 15 *PR for reps
Set 2: 365 x 15 *PR for weight and reps
Set 3: 385 x 15 *PR for weight and reps
Set 4: 405 x 10 *PR for weight and reps

Dumbell Hammer Curls: (2m RI)
Set 1: 40 x 6
Set 2: 45 x 6
Set 3: 50 x 5 *PR for reps

Static Dumbell Holds: (1m RI)
Set 1: 110 x 21.75s
Set 2: 110 x 18.19s
Set 3: 110 x 19.43s
Set 4: 75 x 30.72s
Set 5: 75 x 38.50s

Yes... another great workout. I figured I could have gotten 4 reps on the 4th set of deadlifts, but I was wrong. Lawl, I failed on first attempt to get the damn thing off of the floor, but on my second attempt I was able to pull 3 reps once I got it moving.
My traps seem to be growing at an unbelievable rate. I can't wait for the next pull workout, because I am going to go lower weight super high reps, somewhere in the 50-75 range. I can't wait.
My pull-ups and chin-ups felt better today. I couldn't feel my lats being recruited again. I couldn't feel shit last week, so that is good.

Posted by: DOMS

Congratulations on a great workout. 405 on the shrugs? Friggin' beast!

How's the hand doing?

Posted by: KelJu

Quote:

Originally Posted by DOMS

Congratulations on a great workout. 405 on the shrugs? Friggin' beast!

How's the hand doing?

It only hurts on push day. Pulling doesn't bother it, and I wear lifting gloves religiously now. I haven’t had to do much moving at work lately which is what really kills my hand.

I am doing static holds to try and strengthen my hand a little so it doesn’t get any worse.

Posted by: BigDyl

Lawl, you may have me on bench, but at least I pwn you on deads.

Posted by: KelJu

Quote:

Originally Posted by BigDyl

Lawl, you may have me on bench, but at least I pwn you on deads.

Haha, yeah you and everybody else on this site. I'm making improvement which is all I care about right now.

Posted by: KelJu

Tuesday 10/17/06
Leg Day / (3-6) Range

Squats: (2.5m RI)
Set 1: 225 x 6
Set 2: 275 x 6
Set 3: 300 x 6 *PR for reps
Set 4: 315 x 7 *PR for weight and reps

Lying Leg Curls: (2.5m RI)
Set 1: 140 x 6
Set 2: 150 x 6
Set 3: 170 x 6 *PR for reps
Set 4: 180 x 4 *PR for weight and reps

Seated Calve Raises: (2m RI)
Set 1: 225 x 35
Set 2: 240 x 30
Set 3: 250 x 25
Set 4: 260 x 20 *PR for weight and reps

Standing Calve Raises: (2m RI)
Set 1: 300 x 20
Set 2: 320 x 20
Set 3: 340 x 20 *PR for weight and reps
Set 4: 360 x 20 *PR for weight and reps

Weighted Decline Sit-Ups: (1m RI)
Set 1: BW+35 x 8
Set 2: BW+35 x 6
Set 3: BW+10 x 6
Set 4: BW+10 x 5

Woot Woot! Weighted sit-ups ftw. I love them. I was just fucking around looking for somethign to add for abs and I decided to give the ma shot. I held a 35lb plate to my chest and started doing the mon a 45 degree deline bench. My abs felt like a rock walking out of the gym. It feels like I am armor plated, lawl. I will be doing them twice a week from now on.
Squats were great, also. I am shattering records, so all is good in the weight room.

Posted by: fufu

Noice squats! You're close to hitting 315x10

Posted by: KelJu

Quote:

Originally Posted by fufu

Noice squats! You're close to hitting 315x10

Yeah, I am pretty psyched about that. I hope to start knocking out 315 for 3 sets of 10 in the next month or so. There is something about the look of those 45lb plates that I can't describe.

Hehe, a 45lb plate is sooo much better than a 35lb plate and a 10lb plate.

Posted by: fufu

lawl, I know what you mean.

Posted by: Brutus_G

Looking strong on those squats man.

Posted by: KelJu

Thursday 10/19/2006
Push Day / (8-12) Range

Flat Bench Press: (1m RI)
Set 1: 185 x 10
Set 2: 205 x 10
Set 3: 225 x 8
Set 4: 230 x 6

Decline Smith Machine Press: (1.5m RI)
Set 1: 225 x 10
Set 2: 225 x 10
Set 3: 185 x 8

Standing Military Press: (1m RI)
Set 1: 95 x 10
Set 2: 115 x 8
Set 3: 85 x 10
Set 4: 65 x 8

Dumbbell Shoulder Press: (1m RI)
Set 1: 45 x 8
Set 2: 35 x 8
Set 3: 35 x 8
Set 4: 30 x 8

Weighted Dips: (1m RI)
Set 1: BW x 15
Set 2: BW+35 x 10
Set 3: BW+35 x 8
Set 4: BW x 10

Decline Weighted Ab Sit-Ups: (1m RI)
Set 1: BW+25 x 12
Set 2: BW+25 x 12
Set 3: BW+25 x 8
Set 4: BW x 10
Set 5: BW x 8

Upper body has always been my strong point until now. My pressing strength hasn't come back from when my shoulder screwed up about 6 months ago. I am making progress, so I guess I should just be patient and stop whining.

Posted by: KelJu

Friday 10/20/2006
Pull Day / (10-10) Range
Deadlifts: (1.5m RI)
Set 1: 225 x 10
Set 2: 275 x 10
Set 3: 300 x 8
Set 4: 315 x 8 *PR for reps

Pull-Ups: (1.5m RI)
Set 1: BW x 7
Set 2: BW x 7
Set 3: BW x 6

Chin-Ups: (1.5m RI)
Set 1: BW x 6
Set 2: BW x 5
Set 3: BW x 5

Bentover Row: (1.5m RI)
Set 1: 120 x 10
Set 2: 135 x 10
Set 3: 140 x 8

Barbell Shrugs: (1.5m RI)
Set 1: 315 x 15
Set 2: 315 x 20
Set 3: 335 x 15
Set 4: 225 x 25
Set 5: 225 x 20

Bah...I'm falling apart.

My ankle hurts, my right knee hurts, my left elbow hurts, and my fucking hand still hurts. I am still throwing up record numbers, but at what cost? I can't continue at this rate. I must accept the fact that my body can't handle this much abuse. I remember about 8 months ago was when my shoulder started fucking up from me pressing too much weight too fast. 8 months later, and I still haven't got back to where I was on my pressing movements. I'm not bitching and whining, but rather I am thinking of taking a pre-emptive strike. I think I will finish my program by working legs Monday, and then I will take two weeks off to give my joints a chance to heal. After that, I think I might get away from the power lifting style, and move more toward an overall fitness training program. Bah..."fitness", that sounds so ghey. Oh well, I will soon have two weeks to think about it.

Posted by: BigDyl

STOP WHINNING!

J/k, just relax and let progress come as it will. Hint: get more sleep. Sleep is the holy grail of gains.

Posted by: Brutus_G

Yeah man if you feel like shit and are beat up take some time off maybe 2-4 weeks? You can't make progress if you have a bum shoulder. Do some light 12-14 reps they help my shoulder and or joint problems.

Posted by: fufu

Some days I my knees and ankles bother me. Usually when I don't get enough sleep, not sure why. Then they won't hurt for like a couple months. A week or two off could certainly help. I'm coming off my 7 days off tommarow.

Posted by: DOMS

Quote:

Originally Posted by Brutus_G

Yeah man if you feel like shit and are beat up take some time off maybe 2-4 weeks? You can't make progress if you have a bum shoulder. Do some light 12-14 reps they help my shoulder and or joint problems.

I'm going to second Brutus' post. Take a week or two off. You'll come back healthier and probably stronger.

Posted by: DOMS

Quote:

Originally Posted by fufu

Some days I my knees and ankles bother me. Usually when I don't get enough sleep, not sure why. Then they won't hurt for like a couple months. A week or two off could certainly help. I'm coming off my 7 days off tommarow.

When you're tired, you're more likely to use bad form. Which can be pretty brutal on the joints with the weights that you use. One day, when I grow up and use that much weight, the same thing can happen to me.

Posted by: fufu

Quote:

Originally Posted by DOMS

Well the scenario isn't like that really. It is like this.

Lift weights fully rested, go to sleep for 6 hours that night. Wake up and my joints are stiff and bother me.

Hasn't happened in a while though. Especially since I stopped playing tennis.

lawl, when you grow up!

Posted by: DOMS

Quote:

Originally Posted by fufu

Nearly everything I've read, in print and on the Internet, says that if you're doing heavy legs days that it's not a good idea to do high impact cardio (like tennis or running). But, like most everything, this is not a universal rule. Some people can do it, and some people can't.

You are taking MSM and Glucosamine, right?

Posted by: fufu

Quote:

Originally Posted by DOMS

You are taking MSM and Glucosamine, right?

Yes that sounds very right. Sure is true for me. I try to save my joints as much as possible outside of the gym now.

I don't take any "direct" joint supplements. I suppose it couldn't hurt but Trouble said to avoid glucosamine w/ sulfate in it. I couldn't find that.

Posted by: Brutus_G

Do you remember why he said not to get sulfate?

Posted by: Double D

Bench looks pretty strong. Whats your 1rm?

Posted by: KelJu

Quote:

Originally Posted by Double D

Bench looks pretty strong. Whats your 1rm?

I haven't the slightest clue. I am scared to test my shoulder. I have made about a 90% recovery, and I don’t think it is wise to go for 1RMs right now.

I want to workout.

Deloading sucks donkey balls.

Posted by: fufu

When are you off the deload?

Posted by: Double D

Well whenever you can get to 100% and you are comfortable with trying your 1rm post it up I'd like to know. Good luck with the shoulder, I know how it goes for sure!

Posted by: KelJu

Quote:

Originally Posted by fufu

When are you off the deload?

I am taking two weeks off this time so I still got about 8 days to go.

Posted by: KelJu

Monday 10/30/06
Leg Day / (8-10) Range

Squats: (1m RI)
Set 1: 135 x 10
Set 2: 225 x 10
Set 3: 295 x 10 *PR for reps
Set 4: 315 x 6

Lying Leg Curls: (1m RI)
Set 1: 140 x 10
Set 2: 150 x 8
Set 3: 140 x 8

Seated/Standing Calf Workout Circuit: (20s RI between machines)
Set 1: Standing: 300 x 30
Set 2: Seated: 180 x 30
Set 3: Standing: 250 x 25
Set 4: Seated: 180 x 30
Set 5: Standing: 250 x 20
Set 6: Seated: 180 x 30
Set 7: Standing: 200 x 25
Set 8: Seated: 135 x 30 + 10s static squeeze

I was came back a little sooner than I had planned, but I was getting restless in my apartment. I lifted with no pain, so I am very satisfied. I was hoping to put up 315 8 times, but I guess I was too sapped from the previous set of 295 x 10. Oh well, maybe next time.

Posted by: fufu

Damn nice squats regardless! 295x10 is awesome.

Posted by: KelJu

Quote:

Originally Posted by fufu

Damn nice squats regardless! 295x10 is awesome.

Thanks dude. Yeah I was pretty happy about it myself.

Posted by: KelJu

Tuesday 10/31/2006
Push Day / (8-12) Range

Flat Bench Press: (1.5m RI)
Set 1: 135 x 10
Set 2: 205 x 10
Set 3: 215 x 10
Set 4: 225 x 9

Standing Military Press: (1.5m RI)
Set 1: 95 x 10
Set 2: 105 x 8
Set 3: 115 x 8

Dumbbell Shoulder Press: (1.5m RI)
Set 1: 25 x 10
Set 2: 35 x 10
Set 3: 45 x 10

Weighted Dips: (1.5m RI)
Set 1: BW+35 x 10
Set 2: BW+35 x 10
Set 3: BW+45 x 8
Set 4: BW+50 x 8

Cybex Triceps Extensions: (1.5m RI)
Set 1: 100 x 8
Set 2: 100 x 8
Set 3: 100 x 8

I threw up some nice numbers and I had no pain. I am very happy with today's workout. Deloading is going to be a mandatory thing from now on. I never knew how important it was until stuff started hurting all of the time.
We got a new machine in that I like. I usually don’t do machines, but this one is pretty cool. It doesn't hurt my elbows like the rope cable pull-downs, so I will be doing it from now on.

Posted by: FuFusClient

Good stuff. Deloads are a nessecity for the way we train. It really helps out recovery and strength alot. Not to mention to recoop of the joints. Looks like benching is climbing back up.

Posted by: fufu

rofl, I posted that while I was on Ryan's computer. I was like "wtf? that looks like something I would say."

Posted by: KelJu

Quote:

Originally Posted by fufu

rofl, I posted that while I was on Ryan's computer. I was like "wtf? that looks like something I would say."

I was 99% sure that was you.

Posted by: KelJu

Thursday 11/02/2006
Pull Day / (8-10) Range
Deadlifts: (1.5m RI)
Set 1: 225 x 10
Set 2: 275 x 10
Set 3: 295 x 10
Set 4: 315 x 6

Pull-Ups: (1.5m RI)
Set 1: BW x 6
Set 2: BW-50 x 15
Set 3: BW-50 x 15
Set 4: BW-50 x 12
Set 5: BW x 6
Set 5: BW x 5

Chin-Ups: (1.5m RI)
Set 1: BW x 6
Set 2: BW x 5

Cable Pull-Downs supinated CG: (1.5m RI)
Set 1: 150 x 15
Set 2: 180 x 10
Set 3: 180 x 10

Barbell Shrugs: (1.5m RI)
Set 1: 225 x 30
Set 2: 275 x 25
Set 3: 315 x 15
Set 4: 345 x 12

Barbell Curls: (1.5m RI)
Set 1: 95 x 8
Set 2: 65 x 10
Set 3: 75 x 10
Set 4: 85 x 8

T-Bar Rows: (1.5m RI)
Set 1: 135 x 8
Set 2: 135 x 6
Set 3: 135 x 6

I am not happy with todays workout!

Posted by: fufu

Eh, you can't win them all. Deadlifts look good though. Pull-downs are good too. It definitely isn't a weak workout, just one of those off days. I'm also having some troubles with my pull-ups. Or should I say chin-ups. I rarely use the over hand grip.

Posted by: KelJu

Quote:

Originally Posted by fufu

Eh, you can't win them all. Deadlifts look good though. Pull-downs are good too. It definitely isn't a weak workout, just one of those off days. I'm also having some troubles with my pull-ups. Or should I say chin-ups. I rarely use the over hand grip.

Yeah thinks dude. I need to remember to keep a positive attitude.

Friday 11/03/06
Leg Day / Super High Rep Range

Squats: (5m RI)
Set 1: 135 x 5
Set 2: 225 x 25
Set 3: 225 x 20

Lying Leg Curls: (5m RI)
Set 1: 100 x 22
Set 2: 100 x 18

Standing Calve Raises: (2m RI)
Set 1: 200 x 50
Set 2: 200 x 45
Set 3: 200 x 45

Seated Calve Raises: (2m RI)
Set 1: 180 x 50
Set 2: 180 x 50
Set 3: 180 x 45

Woohoo! Super high reps kicked my ass, but I liked it. My legs have never felt so full in my life. My lifting shorts felt like they were going to rip during the whole workout. I could have been perfectly happy doing 25 reps on the 225lb squat challenge. But noooo, Fufu just had to get it stuck in my head that I should shoot for 30.

Lawl!

I was happy to get 25 with good form. I probably could have gotten 30 had my cardiovascular system not fell out of my ass on the 20th rep. I had to really push to get 25. I was sucking wind for sure. Maybe I need to do some low impact cardio to get my overall fitness level high enough to grab that number "30" before Christmas.

Posted by: Double D

Hell 20-30 squats of bodyweight can be tough for some. Good work on those squats.

Posted by: fufu

lawl, that is awesome. doing 25 reps THEN another 20 after 5 minutes is awesome. I wasn't ballsy enough to try another set.

Posted by: KelJu

Quote:

Originally Posted by fufu

lawl, that is awesome. doing 25 reps THEN another 20 after 5 minutes is awesome. I wasn't ballsy enough to try another set.

Trust me, I didn't want to. I kept looking at the bar and saying to myself that I had to do at least 2 sets for the workout to be any good. I wanted to puke so bad on set 2.

Posted by: KelJu

Monday 11/06/2006
Push Day / (8-12) Range

Flat Bench Press: (1.5m RI)
Set 1: 135 x 10
Set 2: 205 x 10
Set 3: 215 x 10
Set 4: 225 x 10

Smith Machine Declines: (1.5m RI)
Set 1: 205 x 10
Set 2: 215 x 10
Set 3: 225 x 9

Standing Military Press: (1.5m RI)
Set 1: 95 x 10
Set 2: 115 x 8
Set 3: 127 x 8

Dumbbell Shoulder Press: (1.5m RI)
Set 1: 45 x 8
Set 2: 60 x 5
Set 3: 45 x 6

Dips: (1.5m RI)
Set 1: BW x 20
Set 2: BW x 16
Set 3: BW x 12

Cybex Triceps Extensions: (1.5m RI)
Set 1: 100 x 10
Set 2: 100 x 8
Set 3: 100 x 6

I'm happy with that.

Posted by: Jodi

Quote:

Squats: (5m RI)
Set 1: 135 x 5
Set 2: 225 x 25
Set 3: 225 x 20

Impressive

Posted by: Seanp156

Nice workouts Kelju

Posted by: fufu

Nice benching!

Posted by: KelJu

Thanks dudes and dudettes.

Posted by: KelJu

Tuesday 11/07/2006
Pull Day / (8-10) Range
Deadlifts: (2m RI)
Set 1: 245 x 10
Set 2: 265 x 10
Set 3: 285 x 10
Set 4: 305 x 7

Weighted Chin-Ups: (1.5m RI)
Set 1: BW+10 x 7
Set 2: BW+10 x 7
Set 1: BW+10 x 7
Set 2: BW x 7

Iso-Laterial Hi Rows: (1.5m RI)
Set 1: 180 x 8
Set 2: 250 x 6
Set 3: 200 x 10
Set 4: 220 x 8

T-Bar Rows: (1.5m RI)
Set 1: 135 x 7
Set 2: 135 x 6
Set 3: 135 x 6
Set 4: 135 x 6

Barbell Shrugs: (2m RI)
Set 1: 225 x 30
Set 2: 315 x 15
Set 3: 405 x 12
Set 4: 425 x 10 *PR for weight and reps

Barbell Curls: (1.5m RI)
Set 1: 95 x 8
Set 2: 95 x 8
Set 3: 95 x 7

I am happy with that. I don't seem to be making progress on deadlifts, but my Chin-Ups, Shrugs, and Barbell Curls are making a steady improvement. Pull day is taking too long. I usually workout for an hour and a half to two hours which is way too long. I need to cut some stuff, but it just seems like everything I am doing is needed, and I am holding up to the stress.
I don't know.

Posted by: Brutus_G

Very nice looking pullups kelju

Posted by: fufu

Workout looks mighty. Holy crap, nice shrugs. Deadlifts are looking good too, just consider how your strength on that was a few months ago.

Posted by: KelJu

I am going to quit IM and lifting until finals are over. I'll talk to you guys in about a three weeks.

Posted by: fufu

Good luck!!!

I appreciate your dedication to school because I could not do that.

Posted by: Seanp156

Quote:

Originally Posted by KelJu

I am going to quit IM and lifting until finals are over. I'll talk to you guys in about a three weeks.

Craziness, I think I'd lose my sanity...... I study hard when I need to, but quitting lifting and other things I enjoy needlessly doesn't make sense to me. What classes are the finals in? Good luck at any rate... You might not respond for 3 weeks

Posted by: Double D

Good luck with finals.

Posted by: fufu

bump! How is school going?

Posted by: Brutus_G

Quote:

Originally Posted by KelJu

I am going to quit IM and lifting until finals are over. I'll talk to you guys in about a three weeks.

noooooooo

I don't think i could. I have trouble staying away for a week.

Posted by: Brutus_G

Quote:

Originally Posted by KelJu

I am going to quit IM and lifting until finals are over. I'll talk to you guys in about a three weeks.

noooooooo

I don't think i could do that. I have trouble staying away for a week.

Posted by: fufu

That was 2 1/2 weeks ago, so Kelju should be back in business soon.

Posted by: KelJu

Quote:

Originally Posted by fufu

That was 2 1/2 weeks ago, so Kelju should be back in business soon.

Hey guys. Thanks for asking about me. I have knocked out an assload of work, but I still have 1 more week's worth of really tough work.

How are you guys handling school right now? Hope everyone is doing well. Lift hard and do a set for me.

Posted by: fufu

Quote:

Originally Posted by KelJu

Schools been alright. Semester is coming to an end in a couple weeks, got a few research papers to do and study for finals.

Posted by: goandykid

Good luck you two.

Posted by: KelJu

Thursday 11/30/06
Push Day / (8-12) Range

Smith Machine Flat Bench Press: (2m RI)
Set 1: 135 x 10
Set 2: 205 x 10
Set 3: 255 x 5
Set 4: 275 x 4

Smith Machine Declines: (2m RI)
Set 1: 205 x 10
Set 2: 255 x 6
Set 3: 275 x 5

Standing Military Press: (2.0m RI)
Set 1: 115 x 10
Set 2: 135 x 8
Set 3: 155 x 7

Iso-Laterial - Shoulder Press: (2m RI)
Set 1: 90 x 15
Set 2: 140 x 8
Set 3: 150 x 6

Dips: (2m RI)
Set 1: BW x 10
Set 2: BW+45 x 8
Set 3: BW+55 x 8

Cybex Triceps Extensions: (1.5m RI)
Set 1: 75 x 15
Set 2: 90 x 10
Set 3: 100 x 9

Hell yeah. I barely lost anything at all while I took off. I just couldn;t stay away any longer. I turned in 2 big projects yesterday, so I feel that I have done enough work to where I don't have to stess out so much. I have one last project that I am sure I can finish if I put 20 more hours of honest work into it. I worked 14 hours straight on it tuesday and got a huge amount completed.

I feel so much better after getting a good workout.

Posted by: Seanp156

Quote:

Originally Posted by KelJu

I have one last project that I am sure I can finish if I put 20 more hours of honest work into it. I worked 14 hours straight on it tuesday and got a huge amount completed.

I feel so much better after getting a good workout

What kind of project is this?

Posted by: fufu

Wowy, nice workout and school work completion! I've been writing a research paper over the week and I just started one that is due tommarow that I have had assigned for 2 months or so. lawl, it is coming along very well but I really should have started the research earlier. I think I can finish this baby in a couple hours.

Posted by: fufu

The one thing I like about research papers is you don't actually have to know anything to write the paper. You just have to be able to comprehend and explain the pertinant sources and of course deal with the monotonous citing, but other than that it isn't so bad.

Posted by: KelJu

Quote:

Originally Posted by Seanp156

What kind of project is this?

It is going to be an online course registration and advising system for the University. I built everything from the ground up. I am writing the SQL code to run the database system, and I wrote the vb.net and asp.net code to run the Internet browser. I have been building it all semester.

People get paid $70,000 a year to do what I am having to do now. If I figure this out, I have a dead lock on a job as soon as I graduate. Only 1 person in the class has theirs working, and he is a database programmer for like 8 years who went back to school just to get the degree.

I am very proud of what I have completed so far, but I still have a minimum of 20 hours of coding and testing before it is fully functional. I would be done by now, but it took me months before I really understood the asp.net architecture. I have gotten more done in the last 3 weeks than I did all semester.

It is funny now that I think about it. I wasn’t supposed to take this class. South only offered 3 classes that needed, so my advisor suggested that I take this class to strength my credentials for job hunting soon. He got me an override for the pre-recs, but one of the pre-recs was asp.net development. I had to learn asp.net on my own while keeping up in this class material. It was fucking nuts, and I didn't think I would be able to do it at first, but I surprised myself.

Posted by: fufu

Posted by: KelJu

Quote:

Originally Posted by fufu

Wowy, nice workout and school work completion! I've been writing a research paper over the week and I just started one that is due tommarow that I have had assigned for 2 months or so. lawl, it is coming along very well but I really should have started the research earlier. I think I can finish this baby in a couple hours.

Good stuff man. What is your paper on?

Posted by: fufu

Quote:

Originally Posted by KelJu

Good stuff man. What is your paper on?

testosterone ban and where it is right or not to do so in pro sports. So much citing, agh.

Posted by: BoneCrusher

Hey man I got a flat and no jack ... can you come lift the back of my jeep so I can swap it out? Kelju you farkin animal you look outstanding here. Keep the forward momentium.

Posted by: KelJu

Quote:

Originally Posted by BoneCrusher

Hey man I got a flat and no jack ... can you come lift the back of my jeep so I can swap it out? Kelju you farkin animal you look outstanding here. Keep the forward momentium.

Thanks a lot dude. I don't see going anywhere put up.

Friday, 12/01/2006
Pull Day / (8-10) Range
Deadlifts: (2m RI)
Set 1: 225 x 10
Set 2: 245 x 10
Set 3: 285 x 10
Set 4: 305 x 6

Chin-Ups: (2m RI)
Set 1: BW x 8
Set 2: BW x 7
Set 3: BW x 7

T-Bar Rows: (2m RI)
Set 1: 135 x 6
Set 2: 135 x 5
Set 3: 135 x 5

Iso-Laterial Hi Rows: (2m RI)
Set 1: 180 x 10
Set 2: 200 x 8
Set 3: 220 x 8

Barbell Shrugs: (2m RI)
Set 1: 315 x 15
Set 2: 315 x 15
Set 3: 315 x 15

I felt like I could have done more, but I had a belly full of tuna and coffee. I felt like I had a civil war happening in my stomach after the 3rd set of deadlifts. No biggy, I am sure I will do much better next time.

Posted by: Double D

Tuna and Coffee what a terrible combo, nice workout.

Posted by: fufu

Shit almost coming to an end? I am done with my semester the 20th. Finally got both those research papers completed. Now just a lab to write, final paper in English, then finals! Wooooooooooooo

Posted by: KelJu

Quote:

Originally Posted by fufu

Shit almost coming to an end? I am done with my semester the 20th. Finally got both those research papers completed. Now just a lab to write, final paper in English, then finals! Wooooooooooooo

Good luck dude.

Posted by: KelJu

Friday, 12/15/2006
Pull Day
Deadlifts: (3m RI)
Set 1: 225 x 6
Set 2: 315 x 6
Set 3: 335 x 4
Set 4: 375 x 1

Chin-Ups: (2m RI)
Set 1: BW x 7
Set 2: BW x 6
Set 3: BW x 6
Set 4: BW x 7

T-Bar Rows: (2m RI)
Set 1: 135 x 6
Set 2: 135 x 5
Set 3: 100 x 8

Iso-Laterial Hi Rows: (2m RI)
Set 1: 180 x 10
Set 2: 200 x 10
Set 3: 220 x 8

Barbell Shrugs: (2m RI)
Set 1: 275 x 15
Set 2: 275 x 15
Set 3: 275 x 20

Barbell Curls: (2m RI)
Set 1: 95 x 8
Set 2: 95 x 8
Set 3: 95 x 7

Posted by: DOMS

KelJu, if you don't mind me asking, with those numbers, why don't you have any pics in your gallery?

Posted by: fufu

welcome back to training, woooooo.

Deadlifts look like they took quite a jump, gj on those.

Posted by: Seanp156

Quote:

Originally Posted by DOMS

KelJu, if you don't mind me asking, with those numbers, why don't you have any pics in your gallery?

He used to

Posted by: KelJu

Quote:

Originally Posted by DOMS

KelJu, if you don't mind me asking, with those numbers, why don't you have any pics in your gallery?

Well, to be honest I think I have been hung-up on my appearance too much lately. I have succeeded and surpassed every goal at had set for myself physically.

Now I want to grow and develop emotionally, socially, and professionally.

Posted by: KelJu

Quote:

Originally Posted by fufu

welcome back to training, woooooo.

Deadlifts look like they took quite a jump, gj on those.

No kidd'en right? I saw slow progress while I trained, but when I took a month off I came back stronger than before.

I was extremely happy with that. The third set came off of the floor so easy, so I decided to throw on 60 more pounds just for shits a giggles, and I got it.

Posted by: AKIRA

Quote:

Originally Posted by KelJu

Mustve been a funny mess.

Posted by: AKIRA

I like the numbers. I miss those deadlifts numbers

but are you holding back on the chinups or are they really that hard to pull right now?

Posted by: KelJu

Quote:

Originally Posted by AKIRA

I like the numbers. I miss those deadlifts numbers

but are you holding back on the chinups or are they really that hard to pull right now?

To be honest, they are just that hard for me right now. Most of my pulling movements are grossly weak compared to my pushing movements.

The way I see it, my pushing movements are just so strong that they make my pulling movements look bad even though they are average.

Posted by: AKIRA

Well a dead can be considered a pull (and a push) and you got good numbers there.

Posted by: Double D

You know if those pulling movements would increase those pushing would greatly as well.

Posted by: AKIRA

Pound for pound, *usually* one can pull more than he can push. Depends on the exercise though and total workouts.

Posted by: KelJu

Monday 12/19/06
Leg Day / Super High Rep Range

Squats: (2m RI)
Set 1: 135 x 6
Set 2: 225 x 6
Set 3: 315 x 6
Set 4: 325 x 5

Lying Leg Curls: (3m RI)
Set 1: 120 x 10
Set 2: 120 x 8
Set 3: 120 x 10

Seated Calve Raises: (2m RI)
Set 1: 180 x 40
Set 2: 205 x 40
Set 3: 225 x 30
Set 4: 225 x 30

Standing Calve Raises: (2m RI)
Set 1: 200 x 30
Set 2: 200 x 20

Farmers Walks:
I forgot to time the walks.

Posted by: DOMS

Quote:

Originally Posted by KelJu

Monday 12/19/06
Leg Day / Super High Rep Range

Squats: (2m RI)
Set 1: 135 x 6
Set 2: 225 x 6
Set 3: 315 x 6
Set 4: 325 x 5

Lying Leg Curls: (3m RI)
Set 1: 120 x 10
Set 2: 120 x 8
Set 3: 120 x 10

Seated Calve Raises: (2m RI)
Set 1: 180 x 40
Set 2: 205 x 40
Set 3: 225 x 30
Set 4: 225 x 30

Standing Calve Raises: (2m RI)
Set 1: 200 x 30
Set 2: 200 x 20

Farmers Walks:
I forgot to time the walks.

I'm going to copy-and-paste your workout into my journal and claim it as my own.

Posted by: fufu

workout plagarism!

Posted by: Sexybeast777

Quote:

Originally Posted by DOMS

I'm going to copy-and-paste your workout into my journal and claim it as my own.

Why? Because you are not strong?

Posted by: Brutus_G

Quote:

Originally Posted by DOMS

I'm going to copy-and-paste your workout into my journal and claim it as my own.

Damn you stole my idea.

Posted by: KelJu

Quote:

Originally Posted by DOMS

I'm going to copy-and-paste your workout into my journal and claim it as my own.

Hah, thanks.

I was going to workout today, but I fractured a tooth today easting Kashi Cereal. There was a rock or something in it that I bit down on. I just got back from the dentist 2 hours ago.

Posted by: Seanp156

Quote:

Originally Posted by KelJu

Hah, thanks.

I was going to workout today, but I fractured a tooth today easting Kashi Cereal. There was a rock or something in it that I bit down on. I just got back from the dentist 2 hours ago.

Sue them (Kashi)!!!

Posted by: fufu

Quote:

Originally Posted by KelJu

Hah, thanks.

I was going to workout today, but I fractured a tooth today easting Kashi Cereal. There was a rock or something in it that I bit down on. I just got back from the dentist 2 hours ago.

It's so organic, it's just a scoop from the ground!

Posted by: Burner02

Quote:

Originally Posted by KelJu

Hah, thanks.

I was going to workout today, but I fractured a tooth today easting Kashi Cereal. There was a rock or something in it that I bit down on. I just got back from the dentist 2 hours ago.

they take that all natural shit a bit extreme, don't they???

Posted by: DOMS

Quote:

Originally Posted by Burner02

they take that all natural shit a bit extreme, don't they???

The original Sun chips were credited with chipping teeth.

Posted by: KelJu

Wednesday 12/20/06
Push Day / (4-8) Range

Flat Bench Press: (2m RI)
Set 1: 135 x 8
Set 2: 225 x 8
Set 3: 275 x 6
Set 4: 285 x 4

Smith Machine Inclines: (2m RI)
Set 1: 225 x 8
Set 2: 230 x 6
Set 3: 245 x 6

Standing Military Press: (2.0m RI)
Set 1: 115 x 8
Set 2: 120 x 8
Set 3: 135 x 8
Set 4: 155 x 3

Dips: (2m RI)
Set 1: BW x 12
Set 2: BW x 12
Set 3: BW x 10