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KelJu's Master Plan


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Posted by: Malley

I havent been around much, but workouts still lookin good!!!!


Posted by: KelJu

Quote:
Originally Posted by Double D View Post
I havent been around much, but workouts still lookin good!!!!
How are things going for ya bud?


Posted by: KelJu

Quote:
Originally Posted by Brutus_G View Post
You should start using the power rack as part of your shrug weight.
Lawl, if only my arms were a little longer.

I could shrug more, but my grip won't allow it. Even with straps, I can't hold onto more than 600lbs. The straps cut into my wrist and I bleed during every pull day. I figured I would toughen up over time, but it hasn't happened.


Posted by: BigDyl

lawl, I would focus more on something else. Your shrugs are basically maxed out until you bring your other body parts up.


Posted by: KelJu

Quote:
Originally Posted by BigDyl View Post
lawl, I would focus more on something else. Your shrugs are basically maxed out until you bring your other body parts up.
But they are so fun to do. Its pretty nice to have a muscle group that can take everything I throw at it. Calves are the same way. I can't stack anymore weight on the machine, because the peg only holds 6 45s.

I guess it is an ego thing. I need a little ego boost. I have lost a ton of strength over the midterm. I was squatting 405 for reps, and now I am hitting 375 once.

My traps and calves didn't lose any strength, but everything else did.


Posted by: KelJu

03/016/07

Weight: 226


Vitamins:
B-12 / 1000mcg
B-6 / 100mg
Saw Palmetto / 950mg
Folic Acid / 400mcg
Niacin / 500mg
Milk thistle / 200mg
Glucosmine HCL / 1500 mg
Chondroitin Sulfate / 200 mg
MSM / 1500mg
Liver Aid
Hawthorn Berry / 625mg
Fish Oil / 2400mg
Co Q-10 / 100mg



6:00am
3 eggs
2 cups oat bran

9:00am
2 cups cottage cheese


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


SLDL: (3m RI)
Set 1: 225 x 6
Set 2: 235 x 6
Set 3: 245 x 4

Seated Calf Raises: (2m RI)
Set 1: 135 x 15
Set 2: 180 x 15
Set 3: 225 x 25
Set 4: 270 x 25


Posted by: fufu

it's ok, when I was sick and took a week off I lost strength squatting, but now I back, well kinda, with the glute I can't go heavy, but my strength is up.

I had 3x8 with 275, then 1x6 with 285 when I came back and I went to failure with that, then the next set I only had three, and the reps were really hard.

Give'r time!


Posted by: BigDyl

Up your carbs before your workout!

I bet you'd get another 20-30 lb's on squat.


Posted by: Gazhole

Haha, those Shrugs are mental

Good job! Whatever you say your workouts are solid, man.


Posted by: Malley

Things are ok, gettin pretty messed up tommorow, going to St.Louis for St.Patricks day!!!


Posted by: Brutus_G

I still like you Kelju!


Posted by: BigDyl

Lawl my shoulder is all better.


Posted by: KelJu

Quote:
Originally Posted by BigDyl View Post
Lawl my shoulder is all better.
Good deal! How are the gains coming?


Posted by: KelJu

Monday - 03/19/2006

[b]Weight: 228


Vitamins:
B-12 / 1000mcg
B-6 / 100mg
Saw Palmetto / 950mg
Folic Acid / 400mcg
Niacin / 500mg
Milk thistle / 200mg
Glucosmine HCL / 1500 mg
Chondroitin Sulfate / 200 mg
MSM / 1500mg
Liver Aid
Hawthorn Berry / 625mg
Fish Oil / 2400mg
Co Q-10 / 100mg



8:00am
3 eggs
1/4 cup oatmeal

10:30am
2 eggs
1/4 cup oatmeal

1:00pm
6oz ribeye steak
1 cup steamed veggies

3:00pm
6oz ribeye steak
1 cup steamed veggies

5:30pm
1and1/2 cup cottage cheese
2 cups raisin bran


Push Day / 3-5 Range


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

Incline Press: (3m RI)
Set 1: 135 x 6
Set 2: 205 x 6
Set 3: 255 x 5

Standing Barbell Military Press: (3m RI)
Set 1: 135 x 5
Set 2: 185 x 5
Set 3: 205 x 4 *PR
Set 4: 225 x 1 *PR

Dips: (3m RI)
Set 1: BW+ 45 x 6
Set 2: BW+ 90 x 6
Set 3: BW+135 x 3 *PR

Rope Pull-Downs: (2m RI)
Set 1: 100 x 6 *PR
Set 2: 100 x 5 *PR



Posted by: Bakerboy

My god man!!! 315 x 5 on bench and BW + 135 x 3... Wow!!! I just exploded in my pants!


Posted by: fufu

Whoa, you're crazy. Awesome workout. Damn good benching. Are we going to see a 350 lb bench possibly?

Are you cutting btw?


Posted by: KelJu

Quote:
Originally Posted by fufu View Post
Whoa, you're crazy. Awesome workout. Damn good benching. Are we going to see a 350 lb bench possibly?

Are you cutting btw?
Quote:
Originally Posted by Bakerboy View Post
My god man!!! 315 x 5 on bench and BW + 135 x 3... Wow!!! I just exploded in my pants!

Lawl, thanks dudes! A 350 Benchpress would be awesome, and I think I can do it, if I stop slacking. I will have to do it in the next month because finals start in early may, and I will have to throttle down in the gym.


Posted by: fufu

Well, don't hurt yourself. Would a 350 bench be a PR?


Posted by: KelJu

Quote:
Originally Posted by fufu View Post
Well, don't hurt yourself. Would a 350 bench be a PR?
Hell yeah. Actually, 315 is the most weight I have ever tried.


Posted by: KelJu

Tuesday - 03/20/2007


[b]Weight: 228


Vitamins:
B-12 / 1000mcg
B-6 / 100mg
Saw Palmetto / 950mg
Folic Acid / 400mcg
Niacin / 500mg
Milk thistle / 200mg
Glucosmine HCL / 1500 mg
Chondroitin Sulfate / 200 mg
MSM / 1500mg
Liver Aid
Hawthorn Berry / 625mg
Fish Oil / 2400mg
Co Q-10 / 100mg



7:30am
2 eggs with sausage

10:00am
6 oz ribeye steak
1 cup cottage cheese


Pull Day / 3-5 Range


10 min of Ham, Back, Abs, and Glute Stretches

Sumo Deadlift: (2m RI)
Set 1: 135 x 5
Set 2: 225 x 5
Set 3: 295 x 5
Set 4: 370 x 2

Pull-Ups: (2m RI)
Set 1: BW x 8
Set 2: BW x 8
Set 3: BW x 6

T-Bar Row: (2m RI)
Set 1: 90 x 8
Set 2: 135 x 8
Set 3: 150 x 6

Barbell Shrugs: (2m RI)
Set 1: 315 x 20

I broke one of my straps when I loaded up 405 lawl!

Hammer Curls: (2m RI)
Set 1: 45 x 8
Set 2: 50 x 8
Set 3: 50 x 8 *PR


That was an ok workout, but I would have liked to been able to finish my shrugs. I will have to buy new straps.


Posted by: DOMS

Quote:
Originally Posted by KelJu View Post

Set 4: 370 x 2

I broke one of my straps when I loaded up 405 lawl!
That was an ok workout, but I would have liked to been able to finish my shrugs. I will have to buy new straps.
In-fucking-sane job on the Dead lifts!

What happened when you lost the bar on the Shrugs?


Posted by: KelJu

Quote:
Originally Posted by DOMS View Post
In-fucking-sane job on the Dead lifts!

What happened when you lost the bar on the Shrugs?
Not too much. I dead lift on the power rock standing on 35lb plates, so when the strap broke, the bar only dropped about 2 inches.



Lawl, at first I kind of liked the idea that I broke a strap, but then I was disappointed knowing that I needed the strap so much that I snapped it in two. Doing shrugs.


Posted by: Bakerboy

^ I think you should sue the company!


Posted by: BigDyl

noice, your gains seem to be parrelleling my own.


Posted by: DOMS

Quote:
Originally Posted by KelJu View Post
Lawl, at first I kind of liked the idea that I broke a strap, but then I was disappointed knowing that I needed the strap so much that I snapped it in two. Doing shrugs.
Don't feel bad, man. There are, in my opinion, only a handful of exercises that I think it makes sense to use straps on, and this is one of them. I don't see how a person's grip could possibly keep up with their back.


Posted by: Malley

A 350 bench would be pretty nice. The most I have gotten was 365 some 4 years ago and I thought I was in heaven then! Seems like I got there fairly quickly and then my body was like, well I think I will go ahead and take a shit on your strength right here! I dont get it, best of luck KJ!!!


Posted by: KelJu

Quote:
Originally Posted by DOMS View Post
Don't feel bad, man. There are, in my opinion, only a handful of exercises that I think it makes sense to use straps on, and this is one of them. I don't see how a person's grip could possibly keep up with their back.
Yeah, thats a great way of looking at it. Well, at least was my strap that broke and not something else on my body breaking.


Posted by: KelJu

Quote:
Originally Posted by BigDyl View Post
noice, your gains seem to be parrelleling my own.
Its about time. I thought you weren't gonna get off the gear because you went seeing a good enough benefit : side effect ratio.


Posted by: KelJu

Quote:
Originally Posted by Bakerboy View Post
^ I think you should sue the company!
I could fake an injury and get paid yo, lawl.


Posted by: KelJu

Wednesday - 03/21/2006

[b]Weight: 231


Vitamins:
B-12 / 1000mcg
B-6 / 100mg
Saw Palmetto / 950mg
Folic Acid / 400mcg
Niacin / 500mg
Milk thistle / 200mg
Glucosmine HCL / 1500 mg
Chondroitin Sulfate / 200 mg
MSM / 1500mg
Liver Aid
Hawthorn Berry / 625mg
Fish Oil / 2400mg
Co Q-10 / 100mg



8:00am
2 eggs w/ sausage

11:00am
2 eggs w/ sausage
1 cup cottage cheese


Leg Day (10-12) Range
Wide Stance Squats: (1.5m RI)
Set 1: 135 x 10
Set 2: 225 x 12
Set 4: 275 x 12
Set 5: 300 x 12

SLDL & Leg Curl Superset: (1.5m RI)
Set 1 (SLDL): 135 x 12
Set 2 (Leg Curl): 100 x 12
Set 3 (SLDL): 135 x 12
Set 4 (Leg Curl): 100 x 12

Seated Calf Raises: (1m RI)
Set 1: 135 x 35
Set 2: 180 x 35
Set 3: 225 x 35
Set 4: 270 x 35





Holy hell that was hard! I didn't realize how out of shape I was. I was really sucking wind on that forth set of squats, and never really recovered from it until I rested for a minute after the superset of curls and SLDLs.

I liked though. My legs felt like rocks, and I had almost forgot what a good pump felt like.


Posted by: DOMS

Nice job on the superset. I gave 'em up after I popped a rib, though.


Posted by: fufu

Out of shape? Those were 12 rep heavy squats!


Posted by: KelJu

Quote:
Originally Posted by DOMS View Post
Nice job on the superset. I gave 'em up after I popped a rib, though.
Popped a rib?


Posted by: KelJu

Quote:
Originally Posted by fufu View Post
Out of shape? Those were 12 rep heavy squats!
I just felt out of shape. I was really sucking wind. I remember when I wasn't has strong, but I could do 12 reps of 225 when 300 was my max, and I didn't suck wind like I did today.


Posted by: DOMS

Quote:
Originally Posted by KelJu View Post
Popped a rib?
I was on my second (maybe third) superset of RDLs & Leg Curls. I got up from the curls to do the RDLs. I was so worn out I did them with shitty form and, during my second rep, I heard a very loud "pop!". Most of the strength went out of me but I managed to re-rack the bar.

I ended up popping my left-side, top most, floating rib free. In other words, I yanked it free of the cartilage.

It took about a month to heal.


Posted by: KelJu

Quote:
Originally Posted by DOMS View Post
I was on my second (maybe third) superset of RDLs & Leg Curls. I got up from the curls to do the RDLs. I was so worn out I did them with shitty form and, during my second rep, I heard a very loud "pop!". Most of the strength went out of me but I managed to re-rack the bar.

I ended up popping my left-side, top most, floating rib free. In other words, I yanked it free of the cartilage.

It took about a month to heal.
Man that sucks. I had something similar happen to me when I was 10. I was playing peewee football and I took a bad hit from a much bigger kid. For about a week, it hurt to breath.


Posted by: Brutus_G

Quote:
Originally Posted by KelJu View Post
I just felt out of shape. I was really sucking wind. I remember when I wasn't has strong, but I could do 12 reps of 225 when 300 was my max, and I didn't suck wind like I did today.
The stronger you get the more demanding 12rep sets will get.


Posted by: KelJu

Quote:
Originally Posted by Brutus_G View Post
The stronger you get the more demanding 12rep sets will get.
I guess so. Next time I am going to do 12 with 315.


Posted by: Malley

You know I dont know what you may think about this, but here check this out:

If you are going to superset your SLDL's with leg curls, why not superset you squats with leg extensions? And better yet superset your SLDL's with a more strength option like hypers or glute ham raises?


Posted by: KelJu

Quote:
Originally Posted by Double D View Post
You know I dont know what you may think about this, but here check this out:

If you are going to superset your SLDL's with leg curls, why not superset you squats with leg extensions? And better yet superset your SLDL's with a more strength option like hypers or glute ham raises?
Hypers and glute ham raises sound good, but I refuse to do leg extensions. My knees are bad enough, and I have read from legitimate sources that leg extensions are terrible for your knees


Posted by: KelJu

Man o man, I have some serious DOMS in my legs today. My body isn't use to high reps. This is good. Throwing some new stuff at my body might be great for growth.


Posted by: Bakerboy

Quote:
Originally Posted by KelJu View Post
Man o man, I have some serious DOMS in my legs today. My body isn't use to high reps. This is good. Throwing some new stuff at my body might be great for growth.
Just what the doctor ordered!




Posted by: DOMS

Suddenly, I feel a bit under the weather...


Posted by: fufu

Quote:
Originally Posted by DOMS View Post
Suddenly, I feel a bit under the weather...
Help is on the way!




Posted by: fufu




Posted by: DOMS

Quote:
Originally Posted by fufu View Post
Help is on the way!
Only if you're wearing that outfit!


Posted by: KelJu

Friday - 03/23/2006

[b]Weight: 230


Vitamins:
B-12 / 1000mcg
B-6 / 100mg
Saw Palmetto / 950mg
Folic Acid / 400mcg
Niacin / 500mg
Milk thistle / 200mg
Glucosmine HCL / 1500 mg
Chondroitin Sulfate / 200 mg
MSM / 1500mg
Liver Aid
Hawthorn Berry / 625mg
Fish Oil / 2400mg
Co Q-10 / 100mg




Push Day / 10-12 Range


Flat Bench Press: (2m RI)
Set 1: 135 x 12
Set 2: 185 x 12
Set 3: 225 x 12
Set 4: 250 x 10

Standing Barbell Military Press: (2m RI)
Set 1: 115 x 12
Set 2: 135 x 10
Set 3: 150 x 8

Incline Dumbbell Presses: (2m RI)
Set 1: 35 x 12
Set 2: 45 x 12
Set 3: 55 x 10

Dips: (2m RI)
Set 1: BW x 16
Set 2: BW x 16
Set 3: BW x 15


Hmm, I'm not use to high reps still. I figured I would have been able to do more, but I forgot how much harder 10-12 reps was. But, I'm still satisfied.


Posted by: DOMS

Quote:
Originally Posted by KelJu View Post

Standing Barbell Military Press: (2m RI)
Set 1: 115 x 12
Set 2: 135 x 10
Set 3: 150 x 8
I'm so freakin' jealous!


Posted by: fufu

Yeah, high rep benching is killer.


Posted by: BigDyl

lawl, I'm going to do some higher rep stuff today/


Posted by: Malley

Hey I would like for you to change your ri's to 90 second ri's I would like to see what you do with that! Your numbers are very good now, I just think you'll get one hell of a burn out of that.


Posted by: KelJu

Quote:
Originally Posted by Double D View Post
Hey I would like for you to change your ri's to 90 second ri's I would like to see what you do with that! Your numbers are very good now, I just think you'll get one hell of a burn out of that.
Ok, I'll do it. I have a stop watch that I use to time my RIs so, it won't be hard to make the adjustment.


Posted by: KelJu

Quote:
Originally Posted by DOMS View Post
I'm so freakin' jealous!
You have the career I won't. I am pretty sure that puts you in the lead.


Posted by: BigDyl

Quote:
Originally Posted by KelJu View Post
You have the career I won't. I am pretty sure that puts you in the lead.






DOMS is just a noob.


Posted by: KelJu

Quote:
Originally Posted by BigDyl View Post






DOMS is just a noob.


Enough of the secrecy, I know you are in the field, because you are spot on with most of your computer answers, plus who else would know what subnetting and kesmit were. What do you do for a living?


Posted by: Malley

Dude it is going to be bad ass, especially since your not used to it. I would say try it for a few sets and if you are left winded back off a bit, but do it as often as possible.


Posted by: Bakerboy

How did you groove the high rep dips? I think it's smart of you to switch your rep range up. I'm sure you will be in better overall condition for doing it. Looks like you are killin' it.


Posted by: Brutus_G

Out of everything you did i bet the military presses where the hardest.


Posted by: BoneCrusher

Good push day brother K ...

Set 1: 135 x 12 = 1620 pounds
Set 2: 185 x 12 = 2220 pounds
Set 3: 225 x 12 = 2750 pounds
 Set 4: 250 x 10 = 2500 pounds
.............. total = 9090 pounds

Things that way that much ...

You lifted the combined weight of a Ford F-150 packed with 37 strippers ... not the skinny lil crank skanks but the healthy ones with the big plastic titties!!

You lifted the combined weight of the fighters from all three of the last UFC events if stood up on one stage ... including Joe Rogan.

You lifted the combined weight of 101 pony kegs or enough beer to serve 4949 people.

That doesn't even include the combined weight from the rest of your routine ... ... keep up the killer work homey.


Posted by: Malley

Quote:
Originally Posted by BoneCrusher View Post
Good push day brother K ...

Set 1: 135 x 12 = 1620 pounds
Set 2: 185 x 12 = 2220 pounds
Set 3: 225 x 12 = 2750 pounds
 Set 4: 250 x 10 = 2500 pounds
.............. total = 9090 pounds

Things that way that much ...

You lifted the combined weight of a Ford F-150 packed with 37 strippers ... not the skinny lil crank skanks but the healthy ones with the big plastic titties!!

You lifted the combined weight of the fighters from all three of the last UFC events if stood up on one stage ... including Joe Rogan.

You lifted the combined weight of 101 pony kegs or enough beer to serve 4949 people.

That doesn't even include the combined weight from the rest of your routine ... ... keep up the killer work homey.

Nice I need you to come to the gym with me. Thats fuckin inspiring!


Posted by: Brutus_G

Quote:
Originally Posted by Double D View Post
Nice I need you to come to the gym with me. Thats fuckin inspiring!
True he could count with 35s instead of 45s! Anyways those were some cools facts Bonecrusher.


Posted by: KelJu

Quote:
Originally Posted by BoneCrusher View Post
Good push day brother K ...

Set 1: 135 x 12 = 1620 pounds
Set 2: 185 x 12 = 2220 pounds
Set 3: 225 x 12 = 2750 pounds
 Set 4: 250 x 10 = 2500 pounds
.............. total = 9090 pounds

Things that way that much ...

You lifted the combined weight of a Ford F-150 packed with 37 strippers ... not the skinny lil crank skanks but the healthy ones with the big plastic titties!!

You lifted the combined weight of the fighters from all three of the last UFC events if stood up on one stage ... including Joe Rogan.

You lifted the combined weight of 101 pony kegs or enough beer to serve 4949 people.

That doesn't even include the combined weight from the rest of your routine ... ... keep up the killer work homey.


Dude, that is one cool way of looking at it. I can't wait to add up my pull day. You just changed how I think about training.


Posted by: KelJu

Sunday - 03/25/2007


Weight: 232


Vitamins:
B-12 / 1000mcg
B-6 / 100mg
Saw Palmetto / 950mg
Folic Acid / 400mcg
Niacin / 500mg
Milk thistle / 200mg
Glucosmine HCL / 1500 mg
Chondroitin Sulfate / 200 mg
MSM / 1500mg
Liver Aid
Hawthorn Berry / 625mg
Fish Oil / 2400mg
Co Q-10 / 100mg



9:30am
4 eggs

11:30am
6oz can of tuna
1 cup bran flakes

3:00pm
6oz can of tuna
1 cup bran flakes

6:00pm
2 Salmon stuffed salmon steaks
2 cups steamed veggies


Pull Day / 10-12 Range


Sumo Deadlift: (2m RI)
Set 1: 135 x 6
Set 2: 225 x 6
Set 3: 295 x 3
Set 4: 365 x 3
Set 5: 385 x 3 *PR
Set 6: 400 x 1 *PR


Woooooohoooooo! Yeah mofo, fuck yeah! I just made dead lift my bitch today. I was really getting tired of not ever being able to get 400, but I had no idea that while walking into the gym today that today would be the day. Hell, I knew that when I was warming up that my legs and back felt good, so I decided to try and beat my all time best of 375. I was thinking about going for 370 maybe. I was pulling 365, and I repped out 3 really easy, so I stopped to save a little for 380. I then said to myself fuck it, I'm going for 385. Well I pulled 385 with ease, and then repped out 2 more. I stopped again, and thought damn that was easy. So I got a wild hair up my ass, and stacked on 400 for shits and giggles. I didn't really expect to get it. I pulled as hard as I could and to my own surprise, the weight started slowly moving off of the floor. I almost had to stop, because my legs were violently shacking, but I made myself keep pulling. When I locked out, I screamed out across the gym, "FUCK YEAH!!", carefully dropped the weight. I am so happy. My shitty deadlift as been eating at me, but I kept trying, and it paid off.


Pull-Ups: (90s RI)
Set 1: BW x 6
Set 2: BW x 8
Set 3: BW x 9

T-Bar Row: (90s RI)
Set 1: 90 x 12
Set 2: 100 x 12
Set 3: 135 x 10

Barbell Shrugs: (90s RI)
Set 1: 405 x 25
Set 2: 405 x 25
Set 3: 405 x 20
Set 4: 405 x 19

Hammer Curls: (90s RI)
Set 1: 35 x 12
Set 2: 40 x 12
Set 3: 45 x 10


Wooooooo, I am beat. I kicked the workout's ass, and the workout kicked my ass. It was mutual today. I was almost too tired to drive when I left the gym.
I feel good, though. It has been a really good day. I did my taxes today, and I am getting almost 200 back, because I always pay the maximum, and I get a tax credit for both living in the Katrina zone, and educational write-offs. I don't have to worry about money for the rest of the semester, so that is a load off. Training is at its best. I'm doing ok in school, but I could be doing better. I need to spend the rest of tonight and most of tomorrow studying, because I didn't do as well on one of my midterm exams as I would have liked too.

Luckily, I have plenty of time to pull my grade up, and I did real well on my apache server project. Hmmm, maybe I'll just eat some Ambien and go to bed soon.


Posted by: Malley

Congrats on the pr! Hey how do you like the 90 second ri's?


Posted by: KelJu

Quote:
Originally Posted by Double D View Post
Congrats on the pr! Hey how do you like the 90 second ri's?
Lawl, I don't. They are tougher than what I'm use to, but they will probably pay off. It is almost as tough as doing straight cardio work. I was sucking wind pretty good by the time I got to the shrugs.


Posted by: Malley

Its intense as fuck isnt it?!?! It will pay off.


Posted by: BoneCrusher

Quote:
Originally Posted by KelJu View Post
Sunday - 03/25/2007


Weight: 232


Vitamins:
B-12 / 1000mcg
B-6 / 100mg
Saw Palmetto / 950mg
Folic Acid / 400mcg
Niacin / 500mg
Milk thistle / 200mg
Glucosmine HCL / 1500 mg
Chondroitin Sulfate / 200 mg
MSM / 1500mg
Liver Aid
Hawthorn Berry / 625mg
Fish Oil / 2400mg
Co Q-10 / 100mg



9:30am
4 eggs

11:30am
6oz can of tuna
1 cup bran flakes

3:00pm
6oz can of tuna
1 cup bran flakes

6:00pm
2 Salmon stuffed salmon steaks
2 cups steamed veggies


Pull Day / 10-12 Range


Sumo Deadlift: (2m RI)
Set 1: 135 x 6
Set 2: 225 x 6
Set 3: 295 x 3
Set 4: 365 x 3
Set 5: 385 x 3 *PR
Set 6: 400 x 1 *PR


Woooooohoooooo! Yeah mofo, fuck yeah! I just made dead lift my bitch today. I was really getting tired of not ever being able to get 400, but I had no idea that while walking into the gym today that today would be the day. Hell, I knew that when I was warming up that my legs and back felt good, so I decided to try and beat my all time best of 375. I was thinking about going for 370 maybe. I was pulling 365, and I repped out 3 really easy, so I stopped to save a little for 380. I then said to myself fuck it, I'm going for 385. Well I pulled 385 with ease, and then repped out 2 more. I stopped again, and thought damn that was easy. So I got a wild hair up my ass, and stacked on 400 for shits and giggles. I didn't really expect to get it. I pulled as hard as I could and to my own surprise, the weight started slowly moving off of the floor. I almost had to stop, because my legs were violently shacking, but I made myself keep pulling. When I locked out, I screamed out across the gym, "FUCK YEAH!!", carefully dropped the weight. I am so happy. My shitty deadlift as been eating at me, but I kept trying, and it paid off.


Pull-Ups: (90s RI)
Set 1: BW x 6
Set 2: BW x 8
Set 3: BW x 9

T-Bar Row: (90s RI)
Set 1: 90 x 12
Set 2: 100 x 12
Set 3: 135 x 10

Barbell Shrugs: (90s RI)
Set 1: 405 x 25
Set 2: 405 x 25
Set 3: 405 x 20
Set 4: 405 x 19

Hammer Curls: (90s RI)
Set 1: 35 x 12
Set 2: 40 x 12
Set 3: 45 x 10


Wooooooo, I am beat. I kicked the workout's ass, and the workout kicked my ass. It was mutual today. I was almost too tired to drive when I left the gym.
I feel good, though. It has been a really good day. I did my taxes today, and I am getting almost 200 back, because I always pay the maximum, and I get a tax credit for both living in the Katrina zone, and educational write-offs. I don't have to worry about money for the rest of the semester, so that is a load off. Training is at its best. I'm doing ok in school, but I could be doing better. I need to spend the rest of tonight and most of tomorrow studying, because I didn't do as well on one of my midterm exams as I would have liked too.

Luckily, I have plenty of time to pull my grade up, and I did real well on my apache server project. Hmmm, maybe I'll just eat some Ambien and go to bed soon.
You've positioned yourself to be successful both physically and intellectually, and you've busted your ass to get it done. Now you are starting to really see and feel the rewards. LOL ... pretty cool to watch that happen brother K.


Posted by: Malley

R U still on cycle?


Posted by: fufu

Nice deadlift!


Posted by: Bakerboy

Strong stuff kiki!!


Posted by: KelJu

Quote:
Originally Posted by KelJu
I feel good, though. It has been a really good day. I did my taxes today, and I am getting almost 200 back
Luckily, I have plenty of time to pull my grade up, and I did real well on my apache server project. Hmmm, maybe I'll just eat some Ambien and go to bed soon.
Lawl, that was a typo. I am getting $2,000.


Posted by: KelJu

Quote:
Originally Posted by Double D View Post
R U still on cycle?
I'm about to throttle off in 2 weeks. I will be starting pct next week.


Posted by: Malley

Depressing time? As far as body wise, did you attain anything you wanted?


Posted by: KelJu

Quote:
Originally Posted by Double D View Post
Depressing time? As far as body wise, did you attain anything you wanted?
No. Midterms completely fucked me. For 2 weeks I couldn't eat or sleep right. It happens to me every time. I guess I should be smart enough to not start a cycle when I know I have important things to do. It wasn't a waste, though. I made some very nice gains, and the cycle I took was pretty lite weight.

I learned some things. That life. You live and learn.


Posted by: Malley

Yeah, but who can honestly get the stuff and not immediatly use it?


Posted by: BigDyl

Lawl I don't know if tren is really that light weight.


Posted by: KelJu

Monday - 03/26/2006

Weight: 231


Vitamins:
B-12 / 1000mcg
B-6 / 100mg
Saw Palmetto / 950mg
Folic Acid / 400mcg
Niacin / 500mg
Milk thistle / 200mg
Glucosmine HCL / 1500 mg
Chondroitin Sulfate / 200 mg
MSM / 1500mg
Liver Aid
Hawthorn Berry / 625mg
Fish Oil / 2400mg
Co Q-10 / 100mg



8:00am
2 eggs w/ sausage

11:30am
1 can of tuna
1/2 cup oatmeal dry

3:00pm
8oz top sirloin steak
1/2 cup oatmeal dry


Leg Day (3-5) Range
Wide Stance Squats: (2m RI)
Set 1: 135 x 10
Set 2: 225 x 12
Set 4: 315 x 5
Set 5: 405 x 5 *PR

SLDL: (2m RI)
Set 1: 135 x 6
Set 2: 225 x 6
Set 3: 275 x 5 *PR

Seated Calf Raises: (2m RI)
Set 1: 135 x 25
Set 2: 180 x 25
Set 3: 225 x 25
Set 4: 270 x 25
Set 5: 315 x 25 *PR



Lawl, I was going to go for high reps today, but my legs felt really strong, so I wanted to attempt a PR on squats.


Posted by: fufu

Whoa, awesome squats!

Today I was wondering what your max squat was. For some reason I was thinking 375 for a few reps, I was way off. 225 must feel light as fuck.


Posted by: Seanp156

Quote:
Originally Posted by KelJu View Post
Lawl, I don't. They are tougher than what I'm use to, but they will probably pay off. It is almost as tough as doing straight cardio work. I was sucking wind pretty good by the time I got to the shrugs.
Lawl, I remember on one of my old programs I had 30-90 sec RI's depending on the week... 90 seconds was the most rest I got between sets... Didn't do much for my strength, but my body recomped nicely and I was pretty well conditioned.


Posted by: BigDyl

Lawl AAS pwns when you can gain strength on a caloric deficit.


Posted by: BigDyl

I have a feeling I could get close to getting 405 x 1 now on squats, lawl.


Posted by: Bakerboy

KelJu, I thought you started a new program

Those are monster squats- you blow my mind


Posted by: Malley

Quote:
Originally Posted by KelJu View Post
Monday - 03/26/2006

Weight: 231


Vitamins:
B-12 / 1000mcg
B-6 / 100mg
Saw Palmetto / 950mg
Folic Acid / 400mcg
Niacin / 500mg
Milk thistle / 200mg
Glucosmine HCL / 1500 mg
Chondroitin Sulfate / 200 mg
MSM / 1500mg
Liver Aid
Hawthorn Berry / 625mg
Fish Oil / 2400mg
Co Q-10 / 100mg



8:00am
2 eggs w/ sausage

11:30am
1 can of tuna
1/2 cup oatmeal dry

3:00pm
8oz top sirloin steak
1/2 cup oatmeal dry


Leg Day (3-5) Range
Wide Stance Squats: (2m RI)
Set 1: 135 x 10
Set 2: 225 x 12
Set 4: 315 x 5
Set 5: 405 x 5 *PR

SLDL: (2m RI)
Set 1: 135 x 6
Set 2: 225 x 6
Set 3: 275 x 5 *PR

Seated Calf Raises: (2m RI)
Set 1: 135 x 25
Set 2: 180 x 25
Set 3: 225 x 25
Set 4: 270 x 25
Set 5: 315 x 25 *PR



Lawl, I was going to go for high reps today, but my legs felt really strong, so I wanted to attempt a PR on squats.

Freaky squats!


Posted by: Bakerboy

Quote:
Originally Posted by BigDyl View Post
I have a feeling I could get close to getting 405 x 1 now on squats, lawl.
Shit, I just wet myself.

You boys and your big weights


Posted by: Brutus_G

GJ Kelju i bet if you did powerlifter squats 475 could be achievable right now.


Posted by: KelJu

Friday - 03/28/2006

[b]Weight: 228


Vitamins:
B-12 / 1000mcg
B-6 / 100mg
Saw Palmetto / 950mg
Folic Acid / 400mcg
Niacin / 500mg
Milk thistle / 200mg
Glucosmine HCL / 1500 mg
Chondroitin Sulfate / 200 mg
MSM / 1500mg
Liver Aid
Hawthorn Berry / 625mg
Fish Oil / 2400mg
Co Q-10 / 100mg



8:00am
3 eggs
1/4 cup oatmeal

10:30am
2 eggs w/ sausage
1/4 cup oatmeal

1:00pm
2 cups cottage cheese
1 cup raisin bran

3:00pm
2 cups cottage cheese
1/2 cup almonds


Push Day / 3-5 Range


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

Dumbbell Incline Press: (3m RI)
Set 1: 40s x 8
Set 2: 50s x 8
Set 3: 60s x 8
Set 4: 75s x 6 *PR

Standing Barbell Military Press: (3m RI)
Set 1: 135 x 6
Set 2: 185 x 5
Set 3: 205 x 3 *PR

Dips: (3m RI)
Set 1: BW+ 45 x 5
Set 2: BW+ 90 x 5
Set 3: BW+135 x 4 *PR

Arm Extensions: (2m RI)
Set 1: 100 x 8
Set 2: 112 x 8 *PR
Set 3: 125 x 6 *PR


Great workout! My arms were completely shot after that one. My arms were trembling in class today. I might be pushing close to over training. I have been training 5 days a week. I think I need to start a deload. I haven't had one in 4 weeks. I think I should take off the next week and start again this time next week.


Posted by: KelJu

Quote:
Originally Posted by Brutus_G View Post
GJ Kelju i bet if you did powerlifter squats 475 could be achievable right now.
I think I am doing power squats. I take a real wide stand and I lift more with my hips and glutes rather than quads. My numbers really shot up once I switched stances.


Posted by: fufu

Crazy facking dips!@!!


Posted by: goob

Quote:
Originally Posted by BigDyl View Post
I have a feeling I could get close to getting 405 x 1 now on squats, lawl.

So could I..................














With a forklift truck....

Outstanding lifts Kelju. All really strong.


Posted by: BoneCrusher

Quote:
Originally Posted by KelJu View Post
Friday - 03/28/2006

[b]Weight: 228


Vitamins:
B-12 / 1000mcg
B-6 / 100mg
Saw Palmetto / 950mg
Folic Acid / 400mcg
Niacin / 500mg
Milk thistle / 200mg
Glucosmine HCL / 1500 mg
Chondroitin Sulfate / 200 mg
MSM / 1500mg
Liver Aid
Hawthorn Berry / 625mg
Fish Oil / 2400mg
Co Q-10 / 100mg



8:00am
3 eggs
1/4 cup oatmeal

10:30am
2 eggs w/ sausage
1/4 cup oatmeal

1:00pm
2 cups cottage cheese
1 cup raisin bran

3:00pm
2 cups cottage cheese
1/2 cup almonds


Push Day / 3-5 Range


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

Dumbbell Incline Press: (3m RI)
Set 1: 40s x 8
Set 2: 50s x 8
Set 3: 60s x 8
Set 4: 75s x 6 *PR

Standing Barbell Military Press: (3m RI)
Set 1: 135 x 6
Set 2: 185 x 5
Set 3: 205 x 3 *PR

Dips: (3m RI)
Set 1: BW+ 45 x 5
Set 2: BW+ 90 x 5
Set 3: BW+135 x 4 *PR

Arm Extensions: (2m RI)
Set 1: 100 x 8
Set 2: 112 x 8 *PR
Set 3: 125 x 6 *PR


Great workout! My arms were completely shot after that one. My arms were trembling in class today. I might be pushing close to over training. I have been training 5 days a week. I think I need to start a deload. I haven't had one in 4 weeks. I think I should take off the next week and start again this time next week.
For me that is a sign to back off. Tremers long after ( as in more than 6 hours) means I'm cloase to injury. I didn't pay attention last time ... that sucked. BE careful brother K


Posted by: Bakerboy

Incredible. You must own a cape. You are one strong mofo!


Posted by: Brutus_G

Dips like those should be illegal Kelju!


Posted by: Brutus_G

Pictures?


Posted by: KelJu

Quote:
Originally Posted by BoneCrusher View Post
For me that is a sign to back off. Tremers long after ( as in more than 6 hours) means I'm cloase to injury. I didn't pay attention last time ... that sucked. BE careful brother K
Yeah, I worked out at 9:00 this morning and I am still having tremors now. I am due for a break, so I'll start now.


Posted by: KelJu

Quote:
Originally Posted by goob View Post
So could I..................









With a forklift truck....

Outstanding lifts Kelju. All really strong.
Thanks Dude!

Quote:
Originally Posted by fufu View Post
Crazy facking dips!@!!
Also, thanks bud! I was getting funny looks from a chick on the smith machine as I hooked the 3rd 45 to my belt.


Posted by: KelJu

Quote:
Originally Posted by Bakerboy View Post
Incredible. You must own a cape. You are one strong mofo!
Hehe, maybe I should start fighting crime.


Posted by: KelJu

Quote:
Originally Posted by Brutus_G View Post
Pictures?
I haven't taken any in a while. I might update my journal. I know I am bigger, because none of my cloths fit anymore. Well, pants do, but shirts don't.


Posted by: Malley

Whats up? Hope all is well.


Posted by: KelJu

Quote:
Originally Posted by Double D View Post
Whats up? Hope all is well.
My shoulder has hurt for the last 2 days. I hope it was just overtraining and will be better by next week. Other than that all is well.


Posted by: Malley

Hummmm......be careful with that. Shoulders are nothing to mess with!


Posted by: DOMS

Quote:
Originally Posted by KelJu View Post
My shoulder has hurt for the last 2 days. I hope it was just overtraining and will be better by next week. Other than that all is well.
Do you have health insurance? If so (hell, even if you don't), you should really go see a doctor.

Save yourself a few bucks, bypass the GP and go straight to an orthopedic specialist.

Here's hoping that it's something minor!


Posted by: DOMS

I just realized that there are a lot of people in the Journals that are on the injured list...


Posted by: Malley

Quote:
Originally Posted by DOMS View Post
I just realized that there are a lot of people in the Journals that are on the injured list...
I am just about there with this damn hand thing I got going on and these damn shin splints!


Posted by: BoneCrusher

Check in brother K ... inquiring minds needs to know.


Posted by: KelJu

Hey guys. Thanks for the concern. I haven't seen a doctor yet, but it is probably a repeat injury from a year ago. The funny thing is I was on a cycle last time I injured it. I think there is a link, probably growing to fast and pushing my joints too hard. I need a break from the gym anyway. I need to take some time to work on semester projects and study for finals. I have been working out legs twice a week but thats about it. I am off of my cycle and doing pct right now. I didn't accomplish much while on the cycle except for finally squatting and deadlifting 400 and fucking my shoulder again, so I'm thinking I would rather just lift natural from here on out.

I am actually in a great mood despite the bad luck. I took two exams this week and kicked ass on them, so I got that going for me.


Posted by: Malley

Yes I would say that is probably the case. If your weights go up that quickly and you grow that quickly its tough to take the tendons and joints with you. I wish you the best KJ!


Posted by: BoneCrusher

Quote:
Originally Posted by KelJu View Post
Hey guys. Thanks for the concern. I haven't seen a doctor yet, but it is probably a repeat injury from a year ago. The funny thing is I was on a cycle last time I injured it. I think there is a link, probably growing to fast and pushing my joints too hard. I need a break from the gym anyway. I need to take some time to work on semester projects and study for finals. I have been working out legs twice a week but thats about it. I am off of my cycle and doing pct right now. I didn't accomplish much while on the cycle except for finally squatting and deadlifting 400 and fucking my shoulder again, so I'm thinking I would rather just lift natural from here on out.

I am actually in a great mood despite the bad luck. I took two exams this week and kicked ass on them, so I got that going for me.
"I'm on a cycle so therefore I must be gaining enough to lift past what is safe ... "

Don't tie tie the cycle in with the injury, tie the injury in with just not using common sense. What your cycle history shows is that when you go on a cycle you want so much to reach past your off cycle potential that you push your self past the safety limits to get there. You over-trained ... on or off cycle that ain't good. You made good gains on cycle, so keep the two separate and enjoy the rewards of your efforts.

I'm sure Jodi can help you with a diet adjustment to focus on healing your shoulder ... PM her. Stay focused here brother K. Your shoulder will recover, and you will continue to become the monster you envision in your mind. You are kicking ass


Posted by: fufu

I know you've heard it before...but I'd like to see some external rotation movements up there like face pulls/reverse cable flies for a healthy shoulders.


Posted by: KelJu

Quote:
Originally Posted by BoneCrusher View Post
"I'm on a cycle so therefore I must be gaining enough to lift past what is safe ... "

Don't tie tie the cycle in with the injury, tie the injury in with just not using common sense. What your cycle history shows is that when you go on a cycle you want so much to reach past your off cycle potential that you push your self past the safety limits to get there. You over-trained ... on or off cycle that ain't good. You made good gains on cycle, so keep the two separate and enjoy the rewards of your efforts.

I'm sure Jodi can help you with a diet adjustment to focus on healing your shoulder ... PM her. Stay focused here brother K. Your shoulder will recover, and you will continue to become the monster you envision in your mind. You are kicking ass


You're a 100% right. I have all sorts of shit hurting me and I put band-aids on all of them to keep lifting. I'll undo the damage while I focus on getting done this semester. I think a month off from lifting while maintaining a good diet will be the ticket. Mt knee, hand, wrist, and shoulder all hurt. I am overdue for a break.


Posted by: KelJu

Quote:
Originally Posted by Double D View Post
Yes I would say that is probably the case. If your weights go up that quickly and you grow that quickly its tough to take the tendons and joints with you. I wish you the best KJ!
Thanks bud!


Posted by: KelJu

Quote:
Originally Posted by fufu View Post
I know you've heard it before...but I'd like to see some external rotation movements up there like face pulls/reverse cable flies for a healthy shoulders.
Yeah, I'm going to overhaul my program after finals. I have no school this summer, so I can just lift and work. It is just what my soul needs. I'll be throwing together a more balanced program that is actually focused around fitness, and not raw numbers. I'll get all you guys to help me with that when the time comes.


Posted by: fufu

You know what to do!


Posted by: Bakerboy


I'll give you some of my energy. Zap. Ugh...


Posted by: BoneCrusher

Quote:
Originally Posted by KelJu View Post
Yeah, I'm going to overhaul my program after finals. I have no school this summer, so I can just lift and work. It is just what my soul needs. I'll be throwing together a more balanced program that is actually focused around fitness, and not raw numbers. I'll get all you guys to help me with that when the time comes.
I'll be gone for four months from mid summer till fall. Keep up your journal brother K. Don't go nowhere ...


Posted by: KelJu

Quote:
Originally Posted by BoneCrusher View Post
I'll be gone for four months from mid summer till fall. Keep up your journal brother K. Don't go nowhere ...
I'll be right here. Where you going btw?


Posted by: KelJu

Lawl, I think I have strep throat!


Posted by: DOMS




Posted by: KelJu

Quote:
Originally Posted by DOMS View Post
Haha, I think it is funny. Its a test. Everything is hitting me at once, and I am going to laugh my ass off at all of it until its all over with rather than get mad.




Posted by: fufu



Well, get better! Get that strep test.


Posted by: DOMS

Quote:
Originally Posted by KelJu View Post
Haha, I think it is funny. Its a test. Everything is hitting me at once, and I am going to laugh my ass off at all of it until its all over with rather than get mad.

With that attitude, you'll get well faster.


Posted by: BigDyl

Lawl I got strep 6 months ago. It owned me horribly.


Posted by: DOMS

Feeling better, man?


Posted by: Brutus_G

Pictures?


Posted by: Malley

Been a while since a workout. You feeling any better?!?!


Posted by: fufu

come backkkK!


Posted by: KelJu

Hey guys. I have been overloaded for the last 3 weeks with projects, school, finals, and work. Finals start Friday, and end next Tuesday. I plan to be back in the gym the following Monday.


Posted by: BoneCrusher

Quote:
Originally Posted by KelJu View Post
Hey guys. I have been overloaded for the last 3 weeks with projects, school, finals, and work. Finals start Friday, and end next Tuesday. I plan to be back in the gym the following Monday.
What you actually trying to get a life? WTF?!?!? Then you go and graduate, get a killer job and abandon us? I know ... you just wanna leave us behind like Max did. Fuck that ... be like foreman instead. You too can be an under achiever so you can then hang out here 24/7 enjoying a miserable life. That will make us all happy


Posted by: fufu

Awesome, I don't get out for another 3 1/2 weeks but good for you!

What are you plans for the summer?


Posted by: KelJu

Quote:
Originally Posted by fufu View Post
Awesome, I don't get out for another 3 1/2 weeks but good for you!

What are you plans for the summer?
Work and workout. It is going to be wonderful!


Posted by: BoneCrusher

Quote:
Originally Posted by KelJu View Post
Work and workout. It is going to be wonderful!
pussy? adult beverages? These are also part of the master plan?


Posted by: Gazhole

Quote:
Originally Posted by BoneCrusher View Post
What you actually trying to get a life? WTF?!?!? Then you go and graduate, get a killer job and abandon us? I know ... you just wanna leave us behind like Max did. Fuck that ... be like foreman instead. You too can be an under achiever so you can then hang out here 24/7 enjoying a miserable life. That will make us all happy



Posted by: Malley

Strep sucks horribly! So no workouts for a while.


Posted by: JOHNYORK

nice workouts fukface. you know what type of routine u gonna be doing when u start back up? o yea fuk u.


Posted by: Malley

Hey KJ dont overload yourself to much. You know the health problems that can lead to! Take it easy and as soon as finals are over treat yourself to some "you" time. Take one day and do nothing but relax!


Posted by: KelJu

Quote:
Originally Posted by JOHNYORK View Post
nice workouts fukface. you know what type of routine u gonna be doing when u start back up? o yea fuk u.
Thanks, and no I don't know what kind of program I am going to start yet. Also, fuk you too.


Posted by: KelJu

Well, finals ended yesterday. This was by far the toughest semester of school in my entire life. The summer is no here, and for the first time in 3 years, I will not be going to school and working this summer. I will only be working 40s, and working out like a mad man.

I did an upper body day today to go on ahead and get the soreness out of the way. I hit every upper body movement as hard as I could, so next week I can focus on..well... I haven't really figured out what I want to focus on. I don't have a training plan yet. I lost a ton of strength over the last month or so, but I think I can rebuild myself pretty quickly.

I guess tomorrow I will do a hard lower day, and suffer the DOMS over the weekend. I got a buddy looking for me some pot, and I want to get blazed out of my skull for a few days. I haven't smoked this entire semester, so I think I deserve a little break from reality.

My diet for the last 2 days has been spot on, and I started taking all of my vitamins again. I feel great. I am so relaxed and my well being is through the roof. I think this summer is going to be great.


Posted by: KelJu

I ate perfect all day today, and I did a lower day today at the gym when I got off of work. I squatted and dead lifted pretty hard, and I was surprised that I held onto a lot of muscle over my break. Lawl, the down side was I could barely get out of my car when I got back to the apartment, and getting up the stairs was even worse. I can't wait for DOMs to set in my lower body tomorrow.


Posted by: Brutus_G

Quote:
Originally Posted by KelJu View Post
I ate perfect all day today, and I did a lower day today at the gym when I got off of work. I squatted and dead lifted pretty hard, and I was surprised that I held onto a lot of muscle over my break. Lawl, the down side was I could barely get out of my car when I got back to the apartment, and getting up the stairs was even worse. I can't wait for DOMs to set in my lower body tomorrow.
You crave the pain also? We need to start a support group.


Posted by: DOMS

Quote:
Originally Posted by KelJu View Post
I can't wait for DOMs to set in my lower body tomorrow.
I don't know what you heard, but I don't swing that way.


Posted by: DOMS

Quote:
Originally Posted by Brutus_G View Post
You crave the pain also? We need to start a support group.
To think of more ways to make pain?


Posted by: Bakerboy

Quote:
Originally Posted by DOMS View Post
I don't know what you heard, but I don't swing that way.
That's not what I hear...
YouTube Video



Posted by: BoneCrusher

Take a week off and go somewhere. You've been twisted up pretty tight and need something to relax you some. Unwind a little brother K. Go take scuba diving lessons, go sky diving, or go rent a bus full of hookers and drive to the grand canyon so you can watch the sunset while they take turns trying to win a pole swallowing contest.


Posted by: KelJu

Quote:
Originally Posted by BoneCrusher View Post
Take a week off and go somewhere. You've been twisted up pretty tight and need something to relax you some. Unwind a little brother K. Go take scuba diving lessons, go sky diving, or go rent a bus full of hookers and drive to the grand canyon so you can watch the sunset while they take turns trying to win a pole swallowing contest.
I like all of those suggestions.


Posted by: Brutus_G

Quote:
Originally Posted by BoneCrusher View Post
Take a week off and go somewhere. You've been twisted up pretty tight and need something to relax you some. Unwind a little brother K. Go take scuba diving lessons, go sky diving, or go rent a bus full of hookers and drive to the grand canyon so you can watch the sunset while they take turns trying to win a pole swallowing contest.
Sounds like someones had some past exerperience doing this.


Posted by: KelJu

Lawl, I have been singing johnny Cash's version of hurt all day with a KelJu twist. The DOMS is pretty bad, I have trouble walking.

I hurt myself today
to see how much I could lift
I focus on the pain
the only thing that's real




Posted by: goob

Quote:
Originally Posted by KelJu View Post
Lawl, I have been singing johnny Cash's version of hurt all day with a KelJu twist. The DOMS is pretty bad, I have trouble walking.

I hurt myself today
to see how much I could lift
I focus on the pain
the only thing that's real

Great song.......

YouTube Video


Think It deserves to be played for that mention......


Posted by: BoneCrusher

Quote:
Originally Posted by KelJu View Post
Lawl, I have been singing johnny Cash's version of hurt all day with a KelJu twist. The DOMS is pretty bad, I have trouble walking.

I hurt myself today
to see how much I could lift
I focus on the pain
the only thing that's real
Pain is your friend ...


Posted by: KelJu

Haha, I smoked a bowl on my lunch break. Dude, pot totally gets ride of DOMS. It actually turns the pain into something that feels good.

I need to share the information with the world. Let it be known, that a drag off of a blunt can totally eliminate DOMS forever. This cou8ld make me rich. This could play a part in pot being legalized. I know people who smoke pot for chronic back pain, lawl, no pun intended.


Posted by: Brutus_G

You gonna post anypics?


Posted by: Nate K

you didn't smoke the entire semester. Wowy


Posted by: KelJu

Quote:
Originally Posted by Brutus_G View Post
You gonna post anypics?
I look the same as the before pictures. Lawl, I was in better shape before I took the roids. Lawl, at least I learned a lesson. Plan this stuff out properly. This summer will be a much better time to run a cutting cycle, as I only have two major things going on, work and working out. There will be plenty of time to do both, and even allow a day or two of leisure time.


Posted by: KelJu

Sunday - 05/06/2007

(Re-hab week)
Push Day / 8-12 Range


Flat Bench Press: (2m RI)
Set 1: 135 x 10
Set 2: 185 x 10
Set 3: 225 x 10
Set 4: 225 x 8

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

Incline Bench Press: (2m RI)
Set 1: 135 x 12
Set 2: 145 x 12
Set 3: 185 x 10

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



Holy Shit , am I sore. Thats cool, I'm just glad to really be hitting the weights hard again. Today was the tird day of rehab where I am starting out with push after my 2 day upper/lower. I am satisfied with how much muscle I have left over finals, but I put on some fat. My number one priority is to get my muscles back to where they were, then go on a slow cut from there.


Posted by: Malley

I am just glad to see you putting up weights again!


Posted by: BoneCrusher

Quote:
Originally Posted by KelJu View Post
Sunday - 05/06/2007

(Re-hab week)
Push Day / 8-12 Range


Flat Bench Press: (2m RI)
Set 1: 135 x 10
Set 2: 185 x 10
Set 3: 225 x 10
Set 4: 225 x 8

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

Incline Bench Press: (2m RI)
Set 1: 135 x 12
Set 2: 145 x 12
Set 3: 185 x 10

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



Holy Shit , am I sore. Thats cool, I'm just glad to really be hitting the weights hard again. Today was the third day of rehab where I am starting out with push after my 2 day upper/lower. I am satisfied with how much muscle I have left over after finals, but I put on some fat. My number one priority is to get my muscles back to where they were, then go on a slow cut from there.
Stress from school prolly had a big effect on you brother K ... stress is a bitch. Good call on BW only for them dips ...

You da man ... man.


Posted by: Gazhole

Quote:
Originally Posted by KelJu View Post
Sunday - 05/06/2007

(Re-hab week)
Push Day / 8-12 Range


Flat Bench Press: (2m RI)
Set 1: 135 x 10
Set 2: 185 x 10
Set 3: 225 x 10
Set 4: 225 x 8

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

Incline Bench Press: (2m RI)
Set 1: 135 x 12
Set 2: 145 x 12
Set 3: 185 x 10

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



Holy Shit , am I sore. Thats cool, I'm just glad to really be hitting the weights hard again. Today was the tird day of rehab where I am starting out with push after my 2 day upper/lower. I am satisfied with how much muscle I have left over finals, but I put on some fat. My number one priority is to get my muscles back to where they were, then go on a slow cut from there.
Looking good man, . Slow and steady!


Posted by: Pylon

Nice w/out, KJ.


Posted by: Brutus_G

Muscle memory's got your back


Posted by: Brutus_G

Quote:
Originally Posted by DOMS View Post
To think of more ways to make pain?
Yes ways to discuss our problem we could have PA meetings followed by lifting lol.


Posted by: fufu

welcome back to the training


Posted by: KelJu

Monday - 05/07/2007


10 min of Ham, Back, Abs, and Glute Stretches

Sumo Deadlift: (2m RI)
Set 1: 135 x 10
Set 2: 225 x 10
Set 3: 245 x 8
Set 4: 250 x 8

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

T-Bar Row: (2m RI)
Set 1: 90 x 8
Set 2: 135 x 8
Set 3: 135 x 8

Barbell Shrugs: (2m RI)
Set 1: 315 x 15
Set 2: 405 x 15
Set 3: 405 x 15
Set 4: 450 x 15

Ez-Bar curls Curls: (2m RI)
Set 1: 65 x 10
Set 2: 70 x 10
Set 3: 75 x 10


I feel that was a solid workout. I covered all bases. I am easing back into dead lifting, but I have a great attitude and I can't wait to workout everyday. I have so much more free time. I'm on cloud 7.


Posted by: Bakerboy

Great stuff KelJu. Attitude is everything. Glad you're back.


Posted by: KelJu

I made all Bs! I made all Bs! Holy fucking shit, omgwtfbbq! I actually did it. Hahahahahaha! Man this semester blew goats for quarters. Its over. I survived.


Posted by: fufu

nice!!! It's officially over?


Posted by: KelJu

Quote:
Originally Posted by fufu View Post
nice!!! It's officially over?
Hell yes. I will be working 40-50 hour weeks at the shop now.
I work all; day, then workout at night. I get to do two of the things I really like doing with no time hassles. I can do whatever I fucking want on Sundays and Mondays. I might be going to the beach a lot this summer. I will probably be playing a lot of disk golf, if my elbow permits. I am going to smoke a lot of weed and stay high all summer, for this is the last summer for a long time that I can do it.


Posted by: fufu

Are you graduated?


Posted by: BoneCrusher

Quote:
Originally Posted by KelJu View Post
I made all Bs! I made all Bs! Holy fucking shit, omgwtfbbq! I actually did it. Hahahahahaha! Man this semester blew goats for quarters. Its over. I survived.
Congrats on the 3.0 avg. Good to see you high on life ... besides the other stuff


Posted by: KelJu

Quote:
Originally Posted by fufu View Post
Are you graduated?
No, I have to do my Senior Project in the fall, but I am done with all of my classes. I don't have to take anymore classes. This is very good, because I can devote a 100% of my energies into my senior project, which if I build something that there is a demand for, I can make some money off of it after I graduate.


Posted by: BoneCrusher

Quote:
Originally Posted by KelJu View Post
No, I have to do my Senior Project in the fall, but I am done with all of my classes. I don't have to take anymore classes. This is very good, because I can devote a 100% of my energies into my senior project, which if I build something that there is a demand for, I can make some money off of it after I graduate.
Ideas? Concepts? What ya gonna build?


Posted by: Pylon

Congrats on getting through the classes!


Posted by: KelJu

Quote:
Originally Posted by BoneCrusher View Post
Ideas? Concepts? What ya gonna build?
I was thinking of building a piece of software that would use a shared public encryption key for a wireless router that would use static routes rather than DHCP. Both the client(computer) and the server(router) would be encrypting data like WEP or WPA does, except the router and computer both must update their private encryption key every 3 hours or something like that. Both the server and client encryption algorithm changes daily, so one day it might use RSA-2, or RSA-4, or some other algorithm.


I don't know, the idea is kind of dumb considering WPA-psk is better than anything I can build at the moment.

Maybe I could do something with web servers, or file servers.


Posted by: DOMS

Quote: