KelJu's Master Plan [Forum Archive]

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KelJu's Master Plan

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Posted by: DOMS

You're a beast!

Posted by: Pylon

Well done indeed!

Posted by: Malley

Shrugs are incredible as always. How do you get all of the weight into the shrug position?

Posted by: fufu

gut shite

Posted by: KelJu

Quote:

Originally Posted by Double D

Shrugs are incredible as always. How do you get all of the weight into the shrug position?

I load the bar on the power rack. To shrug, I only have to lift the bar 3 inches. I need to get another belt, because shrugs but the most load on my spine of any exercise I do.

Posted by: KelJu

Thursday, 05/24/07

Leg Day (3-5) Range
Wide Stance Squats: (2m RI)
Set 1: 135 x 5
Set 2: 225 x 5
Set 3: 275 x 5
Set 4: 315 x 5
Set 5: 335 x 5

Standing Single Leg Curls: (1.5m RI)
Set 1: 100 x 6
Set 2: 110 x 6
Set 3: 120 x 6
Set 4: 130 x 6

Seated Calf Extensions: (2m RI)
Set 1: 225 x 25
Set 2: 315 x 25
Set 3: 405 x 25
Set 4: 495 x 20

Smith Machine Bulgarian Squats: (2m RI)
Set 1: 95 x 6
Set 2: 135 x 6
Set 3: 145 x 6

I was satisfied with that. I love the new gym. There is so much energy there. But, there are a lot of people there who don't realize that they have no balance. Half of the guys there look like a couple of pigeons. They have these massive upper bodies with toothpick legs. They goof off with dumbbells and work their biceps and bench press, but I am the only person that I have seen that does dead lifts, and I have only seen two other people doing squats. Well fuck it. I may not have the best looking arms, but at least I am well balanced. I think that is more important than huge arms.

Also, I really really want to challenge myself and go on a super diet. I'm talking about having every base covered with healthy foods, but getting rid of 90% of my carbs. I hate carbs. They don't give me energy at all. People talk about energy from carbs, but I have never felt it once. Carbs make me sleepy for god's sake. I need to organize a good diet with carb refeeds every 3 days or something like that. I also need to start doing some form of cardio. I get off Saturday, because when holidays fall on Monday, we get off
Saturdays because we work from Tuesday to Saturday rather than Monday through Friday.

I should take a few hours Saturday and draw out plans for a really kick ass cutting diet. Yes, I will make it happen.

Posted by: Pylon

The nice thing about a gym like that (and mine too) is that the squat rack is always open!

Well, except for curl day, of course. I actually saw a TRAINER take up the rack by hanging a jump rope off it and tying a 10lb plate to each handle, I guess to stretch it out. I was doing DB work thankfully, but come on. All the railings, equipment, doors, etc in the place, and you decide to tie up the rack? WTF?

Posted by: Malley

Bulgarians sure are a bitch huh? Haha...

Pylon, squat rack for curls! Gotta love it!

Posted by: KelJu

Saturday - 05/26/2007

Rep Range Week
Push Day / 8-12 Range

Flat Bench Press: (1.5m RI)
Set 1: 135 x 12
Set 2: 185 x 12
Set 3: 225 x 10

Standing Barbell Military Press: (1.5m RI)
Set 1: 95 x 12
Set 2: 115 x 12
Set 3: 135 x 10

Dips: (1m RI)
Set 1: BW x 15
Set 2: BW x 15
Set 3: BW x 13

Ab Crunch Bench: (1m RI)
Set 1: BW+15 x 10
Set 2: BW+15 x 10
Set 3: BW+15 x 8

Something in my head changed last night. I was completely content before, but last night I switched into a super manic mode. I was breathing hard and felt like I was on drugs. I haven't felt this good since June 2 years ago. I saw a huge wave of motivation, inspiration, and well being coming my way. I think I am going to surf this wave for as far as it carries me. With any luck this will last a few months. I sure hope so.

Posted by: Brutus_G

Nice work there repping it out man./ I agree with your opinion on carbs.

Posted by: Malley

I am lost on your thoughts there at the end, but it sounded good! Nice workout fella.

Posted by: KelJu

Quote:

Originally Posted by Double D

I am lost on your thoughts there at the end, but it sounded good! Nice workout fella.

I think you have to be a little crazy to understand it.

Posted by: Scarface30

just looking through your journal Kelju, and its looking pretty sweet man

Posted by: KelJu

Quote:

Originally Posted by Scarface30

just looking through your journal Kelju, and its looking pretty sweet man

Thanks dude. I have had my ups and downs, but overall I am very satisfied with my progress over the last few years.

Posted by: KelJu

Sunday - 05/27/2007

Weight = 226

I am on day 2 of my new diet. I started feeling weak this afternoon. I didn't just scale back, but rather cut my calorie consumption in half. I have had barely over 20 grams of carbs a day if that much.

Posted by: BoneCrusher

Impulse shopping is never a good thing ... but what ever you decide to do brother K your dedication will make something good come out of it.

Posted by: Bakerboy

KelJu do you have a goal weight in mind?

Posted by: Mista

Quote:

Originally Posted by Double D

Shrugs are incredible as always. How do you get all of the weight into the shrug position?

405x15, thats nice.

Posted by: KelJu

Monday - 05/28/2007

Rep Range Week
Pull Day / 10-12 Range

Sumo Deadlift: (2m RI)
Set 1: 135 x 12
Set 2: 225 x 12
Set 3: 315 x 8
Set 4: 365 x 3

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

Strange Rowing Machine Row: (2m RI)
Set 1: 275 x 10
Set 2: 225 x 10
Set 3: 225 x 10

Barbell Shrugs: (2m RI)
Set 1: 315 x 15
Set 2: 365 x 15
Set 3: 405 x 15

EZ-Bar Curls: (2m RI)
Set 1: 75 x 10
Set 2: 75 x 10

I felt myself becoming slightly weaker than usual. I made few or no improvements from the last pull workout. I know that I am calorie deficient. I would be completely satisfied if I could hold onto most of my muscle but drop about 20lbs.

The dieting has become super easy now. Usually I would come home and see my roommates junk food laying around. I want some of it, but I fight the impulse. but then, I have to deal with battling my impulse for the next 3 hours while the whole time all I can think of is ice cream or some shit.

But now I see ice cream in the freezer and I'm all like "Fuck You, Ice cream!" "I don't want to eat you. Get the fuck out of my freezer bitch."
Yeah, so I talked to my roommates ice cream all ghetto and shit, but the ice cream never really acknowledged my threats. It just sat there. Oh well, I guess the ice cream didn't think I was scary enough.

Also, some random dude, that I thought for sure was physically superior to me, told me that I was moving some serious fucking weight, and that my back must be strong as hell. I thought that was pretty cool of the dude to say. All I said in return was thanks and that I liked to workout my back. I workout different than most of the people at my new gym. They have been training for looks and fitness, but I have been training for raw power and strength. I think they look better than me, but I am much stronger and well balanced than they are.

Posted by: Malley

You are a beast my friend. I love the fact you cuss at your ice cream, I shall try that technique!

Posted by: KelJu

Tuesday, 05/29/07

Leg Day (8-12) Range
Wide Stance Squats: (2m RI)
Set 1: 135 x 12
Set 2: 225 x 12
Set 3: 315 x 6
Set 4: 225 x 12

Standing Single Leg Curls: (1.5m RI)
Set 1: 100 x 10
Set 2: 100 x 10
Set 3: 100 x 8

Seated Calf Raises: (2m RI)
Set 1: 225 x 25
Set 2: 225 x 2 minute static squeeze
Set 3: 225 x 25
Set 4: 225 x 2 minute static squeeze

Well I lost some strength again. Not much. I am scared to up my calories, because the weight still hasn't started to come off. I started this shit days 4 days ago. I haven't lost one fucking pound. FUCK!

Posted by: Scarface30

your workout looked great man, keep it up, you'll soon be losing the pounds! just keep at 'er!

Posted by: DOMS

Quote:

Originally Posted by KelJu

But now I see ice cream in the freezer and I'm all like "Fuck You, Ice cream!" "I don't want to eat you. Get the fuck out of my freezer bitch."

I once flipped off the candy section at 7-Eleven.

I've never cut, so I can't really advise you in any specific detail. Having said that, you could drop the cals even more and also cut your reps down to the 4-6 range while also drastically cutting the RIs. I've read (and been told) that this is a good way to preserver strength while on a cut.

Posted by: Malley

You'll be ok, just stick with it.

Posted by: KelJu

Thursday - 05/31/2007

Push Day / 8-12 Range

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

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

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

Cable Triceps Extension: (1m RI)
Set 1: 70 x 10
Set 2: 70 x 10

I didn't lose any weight still. I felt weak in the gym, and yet, no progress with the diet. Maybe I need to change my diet somehow. I think it is good, if anything I figured I would be cutting too hard at my current calorie intake. Oh well, nothing worth doing is easy. I'm not giving up.

Posted by: Malley

Short RI's I like to see that!

Posted by: Brutus_G

Anyways those ice creams just talk shit dont let him bug you. Your traps own all.

Posted by: KelJu

Friday - 06/01/2007

Rep Range Week
Pull Day / 10-12 Range

Sumo Deadlift: (1.5m RI)
Set 1: 135 x 12
Set 2: 225 x 12
Set 3: 315 x 5
Set 4: 365 x 5

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

Strange Rowing Machine Row: (1.5m RI)
Set 1: 225 x 10
Set 2: 225 x 10
Set 3: 225 x 10

Barbell Shrugs: (1.5m RI)
Set 1: 315 x 15
Set 2: 365 x 15
Set 3: 405 x 15
Set 4: 455 x 12

I am happy with that.

Posted by: Scarface30

man, those are some serious BB shrug numbers dude!

Posted by: Brutus_G

Damn you shrug like a monster you should take up the o lifts man.

Posted by: KelJu

Thanks guys. I would take up Olympic lifts, but I too so self conscious about how I look. You have to check your ego at the door when switching to Olympic style lifting.

Posted by: ReproMan

Quote:

Originally Posted by KelJu

Strange Rowing Machine Row

Posted by: KelJu

Quote:

Originally Posted by ReproMan

Its the strangest looking machine in there, but it hits my rear delts like crazy. It is one of the few machines I will touch. I am more of a free weights person.

Posted by: Malley

Your shrugs are amazing!

Posted by: BoneCrusher

Quote:

Originally Posted by KelJu

Thanks guys. I would take up Olympic lifts, but I too so self conscious about how I look. You have to check your ego at the door when switching to Olympic style lifting.

Fuck everybody ... do it for you. You have the genetics ... go for it.

You can do eeeeeeeeeeeeeett

Posted by: KelJu

Quote:

Originally Posted by BoneCrusher

Fuck everybody ... do it for you. You have the genetics ... go for it.

You can do eeeeeeeeeeeeeett

Hahaha, thanks for the support, but I want to look good. You have to understand I was a fat shy kid most of my life until I got to high school and started taking football and weight lifting seriously. Well, even while I was playing football and working out I was still fat, but I was strong as fuck so nobody really ever messed with me.

The last 3 years have been awesome. I feel better now than I ever have, and I know it is related to the fact that I have a some confidence for the first time. I want to be shredded in two months. I dieted for two weeks with no progress, but a few days ago the fat started melting off.

Now that I think about it, this the same way I lost weight this time last year. I have to diet hard for a few weeks to get the process started. After the process starts, the weight melts off quickly while maintaining most if not all of my muscle.

I am working 7 days a week, so I don't have to worry about ruining my diet over the weekend, or wasting money. The weekend is just like every other day only a different boss. Routines are awesome for productivity. I am the most productive when my routine is strict. Right now is the perfect time to get lean and fit, and fill my bank account up at the same time.

Oh yeah, I stopped smoking pot 3 days ago. I just got tired of it. I was spending more and more money while getting less and less high each time. The cost to benefit ratio was just not good enough for me to keep at it.

Posted by: KelJu

Monday, 06/04/07

Leg Day (8-12) Range

Wide Stance Squats: (1m RI)
Set 1: 135 x 12
Set 2: 225 x 12
Set 3: 315 x 10
Set 4: 315 x 8

Leg Press: (1m RI)
Set 1: 315 x 12
Set 2: 405 x 12
Set 3: 495 x 8

Standing Single Leg Curls: (1m RI)
Set 1: 100 x 10
Set 2: 100 x 10
Set 3: 100 x 11 *PR

Seated Calf Raises: (2m RI)
Set 1: 225 x 25
Set 2: 315 x 25
Set 3: 405 x 20
Set 4: 405 x 16

Nice. My strength bounced back today. I didn't up my carbs or anything. I don't know why I had such a good day. Well, I have a theory. I started losing weight over the last few days, so it is apparent that my body is finally burning fat for energy. Maybe my body is using the food I eat and the fat I have stored for energy and that produced results today.

Posted by: ReproMan

Still have the beard?
I'm willing to bet the scales are skewed a bit by it.

Nice workout btw. I know how tough it can be to get in there while taking in little cals.

Posted by: Bakerboy

KelJu's BACK!!

Posted by: DOMS

That is one hell of a worthy workout, KelJu!

Posted by: BoneCrusher

Quote:

Originally Posted by KelJu

This is what happens as you get out of your teen age years. Pot is fun on occasion, but everyday just becomes a wasted effort. As a kid you have all those extra reactions to everything you put in your body, but as you pass those years it gets very different.

You will waaaaaaay more enjoy the buzz if you just get high on special occasions.

Lecture time is over. Sorry. But I DID wait 'til you got here yourself, I didn't lecture you back when all you were interested in was the buzz ... it woulda been a waste of both our time anyway.

Now then ... on to them fucking 100 fucking pound standing leg curls. Those are unassisted? You don't hale from Smallville do you? No green meteor rocks out in the woods when you were a kid?

Posted by: KelJu

Tuesday - 06/05/2007

Rep Range Week
Push Day / 8-12 Range

Flat Bench Press: (1m RI)
Set 1: 135 x 12
Set 2: 185 x 12
Set 3: 225 x 10
Set 4: 245 x 8

Standing Barbell Military Press: (1m RI)
Set 1: 85 x 12
Set 2: 135 x 10
Set 3: 95 x 12

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

Cable Bent-over Triceps Extensions: (1m RI)
Set 1: 50 x 10
Set 2: 50 x 10
Set 3: 50 x 10

Close Grip Dumbbell Push-ups: (1m RI)
Set 1: BW x 12
Set 2: BW x 12
Set 3: BW x 8

Vertical Leg-Hip Raise: (1m RI)
Set 1: BW x 12
Set 2: BW x 12
Set 3: BW x 10

Lever Seated Hip Raise Crunch: (1m RI)
Set 1: 20 x 10
Set 2: 20 x 10
Set 3: 30 x 8

Woohoo! Excellent workout today. I can finally see progress as I work towards my goals. My numbers aren't moving much, but my weight is coming down and my arms and legs are starting to look more defined. I'm happy with everything.

Posted by: Malley

That workout looks different for you, I like it!

Posted by: Scarface30

great workout KelJu and congrats on the progression! keep it up!

Posted by: Brutus_G

Hey man as long as the numbers arnt movin down on a cut things are fine.

Posted by: KelJu

Thursday- 06/07/2007

Rep Range Week
Pull Day / 10-12 Range

Sumo Deadlift: (1m RI)
Set 1: 135 x 12
Set 2: 225 x 12
Set 3: 315 x 5
Set 4: 375 x 5

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

Cable Front Pulldown: (1m RI)
Set 1: 60 x 12
Set 2: 60 x 12
Set 3: 60 x 12

Supine Rows: (1m RI)
Set 1: BW x 10
Set 2: BW x 10
Set 3: BW x 11

Barbell Shrugs: (1m RI)
Set 1: 405 x 25
Set 2: 405 x 25
Set 3: 495 x 25

Posted by: DOMS

Great job on the Deads! The one-rep calculator has your max at ~420!

Posted by: BoneCrusher

Whole body vibration?

Stand on the machine while it shakes. While you hold DB's. You will get stronger Kelju if you work this into your routine. The old woman in the pink shirt says so. Would grandma or the old gay dude lie?

Posted by: Gazhole

I bet your back loves you after all that

Great workout!

Posted by: fufu

good chins, esp at your bw,.

Posted by: KelJu

Friday, 06/08/07

Leg Day (8-12) Range
Wide Stance Squats: (1m RI)
Set 1: 135 x 12
Set 2: 225 x 12
Set 3: 315 x 10

Standing Single Leg Curls: (1m RI)
Set 1: 100 x 10
Set 2: 100 x 10
Set 3: 120 x 8 *PR

Seated Let Extensions: (1m RI)
Set 1: 205 x 12
Set 2: 205 x 12
Set 3: 205 x 12

Seated Calf Raises: (1m RI)
Set 1: 360 x 25
Set 2: 360 x 25
Set 3: 360 x 25
Set 4: 360 x 20 + 30s static squeeze

Not to bad. I was rushing through everything because I didn't realize my new gym closes early on Friday.

Posted by: Brutus_G

Nice to see you putting up some heavy numbers on the high rep squat man gj!

Posted by: Bakerboy

You make my mind bend KelJu. How the hell can you do such insane weight for such high reps for your seated calf raises? I must know your secret.

Posted by: AndrewSS

I think I found a picture of you

Posted by: Gazhole

Nice workout, man! Congrats on the PR

Hows this program going?

Posted by: KelJu

Quote:

Originally Posted by Brutus_G

Nice to see you putting up some heavy numbers on the high rep squat man gj!

Thanks dude. I am taking so much shit right now in the way of suppliments that my endurance is pretty high.

Quote:

Originally Posted by Bakerboy

You make my mind bend KelJu. How the hell can you do such insane weight for such high reps for your seated calf raises? I must know your secret.

I train my calves to their limits every leg day, and they keep bouncing back for more. My calves and traps are the two muscle groups that I can punish, yet never suffer from over training. I guess I am just lucky. The funny thing, was I use to think my calves and traps were my weakest attributes. It just took me a while to figure out how to stimulate them.

Posted by: KelJu

Quote:

Originally Posted by Gazhole

Nice workout, man! Congrats on the PR

Hows this program going?

Well to be honest, I haven't really decided on a program yet. I have basically just been doing what I want each day. I have done so many programs which all produced results. I think the important thing is just showing up. If I make it to the gym, I'll get a good workout.

Posted by: KelJu

Quote:

Originally Posted by AndrewSS

I think I found a picture of you

My cock is so much bigger than that.

Posted by: KelJu

Saturday - 06/09/2007

Shock Rotation
Push Day

Chest Workout Superset
Flat Bench Press:
Set 1: 135 x 12
Regular Push-Ups:
Set 2: BW x 12
Rest 15 seconds

Flat Bench Press:
Set 3: 135 x 12
Wide Stance Push-Ups:
Set 4: BW x 12
Rest 15 seconds

Flat Bench Press:
Set 5: 135 x 10
Close Grip Push-Ups:
Set 6: BW x 8

Shoulder Workout Superset
Standing Barbell Military Press:
Set 1: 85 x 12
Dumbbell Shoulder Press:
Set 2: 30 x 12
Rest 15 seconds

Standing Barbell Military Press:
Set 3: 85 x 10
Dumbbell Shoulder Press:
Set 4: 15 x 10
Rest 15 seconds

Standing Behind the Neck Barbell Military Press:
Set 5: 65 x 10
Arnold Press:
Set 6: 15 x 8
Rest 15 second

Standing Behind the Neck Barbell Military Press:
Set 7: 45 x 12
Arnold Press:
Set 8: 15 x 6

Triceps Workout Superset
Dips:
Set 1: BW x 8
Cable Bent-over Triceps Extensions:
Set 2: 30 x 12
Rest 15 seconds

Dips:
Set 3: BW x 6
Cable Bent-over Triceps Extensions:
Set 4: 30 x 8
Rest 15 seconds

Dips:
Set 5: BW x 6
Cable Bent-over Triceps Extensions:
Set 6: 15 x 10
Rest 15 seconds

Dips:
Set 5: BW x 6
Cable Bent-over Triceps Extensions:
Set 6: 15 x 10 + 30 second static squeeze at full extension

Ab Superset Dropset
Lever Seated Hip Raise Crunch:
Set 1: 20 x 12
Weighted Crunches:
Set 2: BW+10 x 12
Rest 15 Seconds:

Lever Seated Hip Raise Crunch:
Set 3: 20 x 10
Weighted Crunches:
Set 4: BW+10 x 8
Rest 15 Seconds:

Lever Seated Hip Raise Crunch:
Set 5: 10 x 10
Weighted Crunches:
Set 6: BW+10 x 8
Rest 15 Seconds:

Here is where I upchucked in my mouth and had to chew it back down

Lever Seated Hip Raise Crunch:
Set 7: BW x 10 + 20 second ab squeeze
Weighted Crunches:
Set 8: BW x 8 + 20 second ab squeeze

Abso-motherfucker-lutely one of the top 5 best workouts of my entire life. I nearly lost my 4th meal a few times, but I managed to keep it down. Damn that was great. My abs had never felt so pumped in my life. For almost 30 minutes, my stomach felt like it was armor plated. My abs felt like a steel plate under my shirt. I might workout my abs like this once a week from now on.

Posted by: Brutus_G

Nice throwing up in ones mouth is quit leet!

Posted by: goob

Quote:

Originally Posted by KelJu

Saturday - 06/09/2007

Shock Rotation
Push Day

Abso-motherfucker-lutely one of the top 5 best workouts of my entire life. I nearly lost my 4th meal a few times, but I managed to keep it down. Damn that was great. My abs had never felt so pumped in my life. For almost 30 minutes, my stomach felt like it was armor plated. My abs felt like a steel plate under my shirt. I might workout my abs like this once a week from now on.

Fuck man, I can see that! Awesome workout. 15 sec rest times are a bitch. Not just saying it, that really is a kick ass motherfucker of a workout to go with the best of them.

Posted by: Gazhole

Monstrous workout!

Posted by: Scarface30

that is one mean workout KelJu. makes me wanna puke just looking at it!

Posted by: shiznit2169

Quote:

Originally Posted by KelJu

I think it's important to have a well established program. You want to be able to measure your progress and see if you're making consistent strength/size gains. Otherwise, if you just go into the gym and lift based on how you feel and what you want to do, you may never know if you're progressing or not. Why not choose a program you have done before and just twist the variables around a little bit? I'm currently doing a program i did about 2 years ago but i changed some variables and the fact that i am bigger and stronger which enables me to lift more weight and therefore adjust to a different approach and so far it's working well.

Posted by: KelJu

Quote:

Originally Posted by shiznit2169

I know, your right. It really comes down to having the fortitude to stick with something. I have never had problems sticking with a program until recently. I just get bored with it, so I try to spice things up.

Posted by: DOMS

I'm sure I should say something about your workout being great, or monstrous, or something like that. But, instead I'm just going to call you a crazy motherfucker.

Posted by: Malley

Ok that workout just looked like it still hurts today!

Posted by: goob

Quote:

Originally Posted by Double D

Ok that workout just looked like it still hurts today!

And quite possibly til Christmas......

Posted by: KelJu

Monday - 06/11/2007

Shock Week
Pull Day / 10-12 Range

Chin-Ups: (2m RI)
Set 1: BW x 12
Set 2: BW x 12
Set 3: BW x 8

OMFG, its about mofo-ing time I finally started seeing some improvement on my chin-ups.

Lat Workout Superset Dropset
Close Grip Supinated Cable Pull-down:
Set 1: 100 x 12
Wide Grip Pronated Cable Pull-down:
Set 2: 80 x 12
Rest 15 seconds

Close Grip Supinated Cable Pull-down:
Set 3: 60 x 12
Wide Grip Pronated Cable Pull-down:
Set 4: 60 x 12
Rest 15 seconds

Close Grip Supinated Cable Pull-down:
Set 5: 40 x 12
Wide Grip Pronated Cable Pull-down:
Set 6: 40 x 8
Rest 15 seconds

Close Grip Supinated Cable Pull-down:
Set 7: 20 x 10
Wide Grip Pronated Cable Pull-down:
Set 8: 20 x 5

Back and Bis Workout Superset Dropset
Bent-Over Barbell Row:
Set 1: 135 x 12
Dumbbell Hammer Curls:
Set 2: 30 x 10
Rest 15 seconds

Bent-Over Barbell Row:
Set 3: 95 x 10
Dumbbell Hammer Curls:
Set 4: 20 x 10
Rest 15 seconds

Bent-Over Barbell Row:
Set 5: 95 x 8
Dumbbell Hammer Curls:
Set 6: 15 x 8

Barbell Shrugs: (1.5m RI)
Set 1: 405 x 20
Set 2: 405 x 20
Set 3: 405 x 20 + 20 second static squeeze
Set 4: 405 x 12 + 10 second static squeeze

Ez-Bar Curls: (1.5m RI)
Set 1: 75 x 10
Set 2: 75 x 7
Set 3: 75 x 6

Excellent workout today! My arms are shot.

Posted by: KelJu

Tuesday, 06/12/07

Leg Day
Shock Week

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

Standing Single Leg Curls Dropset - Right Leg:
Set 1: 100 x 10
Set 2: 80 x 10
Set 3: 60 x 10
Set 4: 40 x 10
Set 5: 20 x 8

Standing Single Leg Curls Dropset - Left Leg:
Set 1: 100 x 10
Set 2: 80 x 10
Set 3: 60 x 10
Set 4: 40 x 8
Set 5: 20 x 6

Seated Calf Raises Drop Set:
Set 1: 405 x 30
Set 2: 315 x 25
Set 3: 225 x 25 + 30 second static squeeze

I had a shitty day I tell ya. I have managed to fuck up everything I touched today. You know those kind of days where shit is hitting you from every direction. Well, rather than be a baby about it, I said fuck it and bought a bag of weed. I smoked a few blunts, and said "to hell with, I don't give a shit", and I don't. I can't change the past, and tomorrow will be a better day. I took this attitude to the gym and had a great workout.

I just took my pills, so I should be in dreamland in just a few minutes, and I can close the page on this shitty fucking day. It seems bad now, but I am going to be laughing about this by next week.

Posted by: Malley

Drop sets=Pukey!!!!

Nice work just to get through it!!!!

Posted by: KelJu

Thanks a lot of everyone. My IM time has been cut big time. I find myself workout all of the time lately. Working 7 days a week sucks balls.

Posted by: Malley

The money is probably good though huh?

Posted by: Pylon

Yeah, how's that new gig working out for you?

Posted by: KelJu

Money is real good, but not having at least one day for doing laundry, and buying groceries gets annoying.

Posted by: Scarface30

awesome workout man! 405 lb shrugs X 20..

when you're working 7 days a week that must be pretty damn tiring, but the good paychecks are always a big plus.

Posted by: Brutus_G

You like those drop sets and the pain lol? NA not the dropsets just the pain.

Posted by: Malley

You know I have tried to shrug more than 350 and I simply cannot do it! I admire you for that!

Posted by: KelJu

Quote:

Originally Posted by Double D

You know I have tried to shrug more than 350 and I simply cannot do it! I admire you for that!

You know, I have awful posture. All of the men in my family slump their heads over and have high shoulders. It could be the reason I can naturally shrug so much.

Posted by: Malley

Its really hard to tell. Your bad posture may come from having a strong chest and a subpar back. While shrugs I say are back.....I tend to link the bench and a row variant together to kinda find out where I am at on the chest to back ratio. For instance I can 1rm about 320 on bench right now....and my 1rm on DB rows is probably around 190 or so (But probably not good form). So there for I would say my back probably trumps my chest, but imo its a good thing. A strong back really helps support those shoulders!

You get what I am saying?

Posted by: KelJu

Thursday - 06/14/2007

Power Week
Push Day / 3-5 Range

Flat Bench Press: (2m RI)
Set 1: 135 x 5
Set 2: 185 x 5
Set 3: 225 x 5
Set 4: 275 x 5

Standing Barbell Military Press: (2m RI)
Set 1: 115 x 6
Set 2: 135 x 6
Set 3: 185 x 4

Dips: (1.5m RI)
Set 1: BW x 15
Set 2: BW x 15
Set 3: BW x 12

Lever Seated Hip Raise Crunch: (1m RI)
Set 1: 40 x 10
Set 2: 60 x 10
Set 3: 80 x 6

Weighted Sit-ups: (1.5m RI)
Set 1: BW+30 x 8
Set 2: BW+30 x 8
Set 3: BW+30 x 5

Strange workout. Many of my best lifts got weaker, and my abs took quantum leaps forward. It is almost like my body used everything it had to go to abs, but then everything else sucked.

I have to eat more. I haven't had hardly any carbs at all, yet my weight loss fucking stalled out, and I'm not making any gains. I am retarded for doing this to myself. I am going ot start eating like I know I should.

On a side note, my brothers birthday was today, so I went to his apartment for the festivities. I didn't want to socialize, but I love my brother, so I forced myself to go. I really am a crazy looking dude in real life. I'm big as a house, with a 4 inch beard, and a huge bulls ring piercing in my septum. I was drinking water and smoking weed, adhearing to my diet and training program. There were at least a 100 people there, and I was outback smoking a joint with a buddy when five mega hot chicks walked out to smoke. one of the chicks had a lot of piercings, and she asked me if mine hurt. this started a conversation that lasted 40 minutes. My brother calls me to play beer pong on his team.

I had been reading a lot of material about how to mess with girl's heads and shit, lately. The one mistake here would have been to say no to beer pong and kiss the girls ass. What I did was got up without saying bye or anything, and just walked to the peer pong room. It wasn't an hour later I was outside smoking another joint and this chick is all over me. I hardly said a word, but only asked her the right questions to keep her running that cock sucker. I couldn't even tell you what she and I were talking about.

Here is where things got interesting. An old time buddy from highschool walks up to me and tells me that the girl I had been with was a dude's sister that I broke his nose in high school. Actually I did it to him in the last fight of my life, over 7 years ago. Now I am minutes away from sealing the deal with his sister. I wondered to myself what I had done to please the creator of all things. This week sure the hell is turning out better than it started. I'll eventually finish things, if I can play the game right. I really have a much better grasp on things than I ever had, and it is really time for me to stop being a little bitch about these things. Fact of the matter is, I have to force myself to integrate back into society. I can't hide in my room forever. Working all of the time is no excuse. Pussy is at stake here, so I might have to lose a few hours of sleep.

Posted by: BoneCrusher

You should change your sig. It doesn't apply to you anymore. The way you worked the sweety shows your game is way up. Kinda like that ab workout. Good stuff brother K

Posted by: Malley

Dont be mad.....those bench and OH presses are massive!

Posted by: Brutus_G

your OHP is 10 pounds more than my bench lol.

Posted by: KelJu

Quote:

Originally Posted by BoneCrusher

You should change your sig. It doesn't apply to you anymore. The way you worked the sweety shows your game is way up. Kinda like that ab workout. Good stuff brother K

Thanks bud, I think I'll enjoy rejoining society. I have kept myself tucked away far too long.

Posted by: KelJu

Quote:

Originally Posted by Double D

Dont be mad.....those bench and OH presses are massive!

They are good, I shouldn't be whining about those numbers, its just that I figured I would have been stronger after the last month of perfect diet and training.

Posted by: KelJu

Quote:

Originally Posted by Brutus_G

your OHP is 10 pounds more than my bench lol.

Yeah dude, but you have the BF% I want. If we had a love child it would be perfect...actually that sounded a little gay...real gay as a matter of fact.

Posted by: Bakerboy

Quote:

Originally Posted by KelJu

Yeah dude, but you have the BF% I want. If we had a love child it would be perfect...actually that sounded a little gay...real gay as a matter of fact.

Posted by: Nate K

I totally agree about the sex with girls is at stake here and that is a worthy reason to do something..not that I get any now.

Posted by: Brutus_G

Quote:

Originally Posted by KelJu

Yeah dude, but you have the BF% I want. If we had a love child it would be perfect...actually that sounded a little gay...real gay as a matter of fact.

Im not gonna be the bitch man lol you best be puttin out

Posted by: KelJu

Monday, 06/18/07

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

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

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

Seated Calf Raises: (2m RI)
Set 1: 360 x 25
Set 2: 360 x 25
Set 3: 360 x 25

Nice workout. I was a little pissed about the squats, but hey, you can't cut and make huge gains at the same time.

Posted by: Malley

Squats are still strong as shit!

Posted by: Brutus_G

You squat a shit load man.

Posted by: ReproMan

Quote:

Originally Posted by Double D

Squats are still strong as shit!

Quote:

Originally Posted by Brutus_G

You squat a shit load man.

I concur. Good shit!

Posted by: Scarface30

yeah man, doesn't look like your losing any strength on this cut from what I see! good job

Posted by: KelJu

Quote:

Originally Posted by Double D

Squats are still strong as shit!

Quote:

Originally Posted by Brutus_G

You squat a shit load man.

Quote:

Originally Posted by ReproMan

I concur. Good shit!

Quote:

Originally Posted by Scarface30

yeah man, doesn't look like your losing any strength on this cut from what I see! good job

Thanks so much guys. I really shouldn't complain, its just that nobody is harder on me than me, so I push myself as hard as I can go.

Posted by: KelJu

Tuesday - 06/19/2007

Rep Range Week
Push Day / 8-12 Range

Flat Bench Press: (2m RI)
Set 1: 135 x 12
Set 2: 185 x 10
Set 3: 225 x 10
Set 4: 245 x 10

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

Dips: (2m RI)
Set 1: BW x 15
Set 2: BW x 15
Set 3: BW x 13

Cable Kneeling Crunch: (2m RI)
Set 1: 100 x 10
Set 2: 100 x 10
Set 3: 100 x 9

Lever Seated Crunch: (2m RI)
Set 1: BW+50 x 10
Set 2: BW+40 x 10
Set 3: BW+40 x 9

I'll take that shit. Bench press jumped up pretty high. I was very pleased. Dips are staying strong. My abs are really coming around. I have never directly trained abs, so the last 3 weeks have been great as far as how fast it is getting stronger. Its basically like beginner gains.

Posted by: Brutus_G

To prs gj kelju that bench is going up steadily.

Posted by: Gazhole

You're one crazy beardy mofo.

Looking strong as hell lately

Posted by: Witchblade

Quote:

Originally Posted by Gazhole

You're one crazy beardy mofo.

Looking strong as hell lately

Hey I was going to post that.

Posted by: Gazhole

Quote:

Originally Posted by Witchblade

Hey I was going to post that.

I hope this wont come between us

Posted by: DOMS

Solid workout, man! All that and a demanding schedule!

Posted by: KelJu

Quote:

Originally Posted by DOMS

Solid workout, man! All that and a demanding schedule!

To be honest, working more has helped my training. I am on a routine 7 days a week. Everyday is the same, so I don't deviate from my work routine or my training routine.

Posted by: Bakerboy

Nice job Heman.

Posted by: Gazhole

He has the powerrrr!!!

Posted by: Malley

245x10 on bench is phenominal.....whats your 1rm?

Posted by: Gazhole

Quote:

Originally Posted by Double D

245x10 on bench is phenominal.....whats your 1rm?

The Gym.

Posted by: fufu

You're bench is pretty damn awesome, I would burn out just because of the fact I was doing 10 rep shit, I couldn't keep upping the weight.

Posted by: Brutus_G

Quote:

Originally Posted by fufu

You're bench is pretty damn awesome, I would burn out just because of the fact I was doing 10 rep shit, I couldn't keep upping the weight.

here we go thats what i was thinking lol.

Posted by: JerseyDevil

Quote:

Originally Posted by Double D

245x10 on bench is phenominal.....whats your 1rm?

Awesome KelJu, even more so because you are losing weight. I'm betting your 1rm is 325, give or take 5 lbs.

Posted by: KelJu

Thursday - 06/21/2007

Power Week
Pull Day / 3-5 Range

Sumo Deadlift: (2m RI)
Set 1: 135 x 5
Set 2: 225 x 5
Set 3: 315 x 3
Set 4: 375 x 3
Set 5: 405 x 2 *PR

Chin-Ups: (2m RI)
Set 1: BW x 10
Set 2: BW x 8
Set 3: BW x 9

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

Cable Straight Back Seated Rows: (2m RI)
Set 1: 80 x 15
Set 2: 100 x 10
Set 3: 100 x 10

Barbell Shrugs: (2m RI)
Set 1: 315 x 15
Set 2: 405 x 15
Set 3: 455 x 15
Set 4: 495 x 15

Dumbbell Hammer Curls: (2m RI)
Set 1: 45 x 10
Set 2: 45 x 8
Set 3: 45 x 8

I'll take that shit. Now it is obvious that I am making progress too fast. I am week 5 into a cycle of Tren, Enanthate, and Sust 250. Its the last of my stash that I ordered, and I will shut her down at week 8. I have PCT lined up. I have hcg and nolva ready. I think I'll be able to hold onto my gains for a while. I am eating well, and training hard.

Posted by: Malley

Deadlifts are awesome!

Where are you putting your feet on those supines?

Posted by: Brutus_G

Dam those deads are heavy! Post some more pics plz ive always been curious to see a before and after for a cycle.

Posted by: DOMS

Great job, KelJu!!!

Do you think we can get a video of your Deads? I like seeing that sort of thing.

Posted by: KelJu

Quote:

Originally Posted by DOMS

Great job, KelJu!!!

Do you think we can get a video of your Deads? I like seeing that sort of thing.

I have a handycam. Next time I do deads, I'll film it.

Quote:

Originally Posted by Brutus_G

Dam those deads are heavy! Post some more pics plz ive always been curious to see a before and after for a cycle.

Yeah, I'll get a side by side before and after shot.

Posted by: Brutus_G

Thxks man

Posted by: ReproMan

Quote:

Originally Posted by KelJu

I'll take that shit.

Hell yeah me too.

Routine is looking solid man. Nice sumos!

Posted by: maniclion

Quote:

Originally Posted by DOMS

Great job, KelJu!!!

Do you think we can get a video of your Deads? I like seeing that sort of thing.

And make sure it's a from behind shot you muscly sexy boy!!

Posted by: JerseyDevil

Quote:

Originally Posted by KelJu

I am week 5 into a cycle of Tren, Enanthate, and Sust 250.

Ah, that explains the weight loss and strength gain, still impressive though. For the long esters you are running, I would suggest going at least 10 weeks if you have enough gear. You are in the 'meat' of the cycle now where the strength gains are just starting to kick in, it would be a shame to cut it short.

Posted by: KelJu

Friday, 06/22/07

Today was supposed to me rep range, but I wanted t odo power again, because I am a retard.

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

SLDL: (2m RI)
Set 1: 135 x 5
Set 2: 185 x 5
Set 3: 225 x 5
Set 4: 275 x 5 *PR

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

Seated Calf Raises: (1m RI)
Set 1: 405 x 30
Set 2: 405 x 30
Set 3: 405 x 25

Lawl, I am such a retard. I knew it was rep range week, but I just wanted to lift some heavy weight instead. I am just fucking myself in the long run. I guess there are different plains of training. Some would consider my training to be as hard as they have ever seen, but I know of others training that makes mine look like the sloppiest you have ever seen. Tomorrow kicks off my new training and diet plan. I am very excited.

Posted by: Scarface30

I do the same thing every now and then and I hate it too. I knows its a certain range but I feel like doing something else. all in all at least you worked out, and it was a good one at that!...good luck with the new training and diet!

Posted by: Witchblade

I haven't read everything about what you're doing right now, but I think you can handle a lot of volume when cycling.

Posted by: DOMS

Good luck on your new routine.

And I think your work looks solid.

Posted by: Brutus_G

Quote:

Originally Posted by DOMS

Good luck on your new routine.

And I think your work looks solid.

Seriously i dont see whats wrong you got a pr and tore it up your full of test and rdy to kick some ass!

Posted by: BoneCrusher

Quote:

Originally Posted by KelJu

Friday, 06/22/07

Today was supposed to me rep range, but I wanted t odo power again, because I am a retard.

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

SLDL: (2m RI)
Set 1: 135 x 5
Set 2: 185 x 5
Set 3: 225 x 5
Set 4: 275 x 5 *PR

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

Seated Calf Raises: (1m RI)
Set 1: 405 x 30
Set 2: 405 x 30
Set 3: 405 x 25

Lawl, I am such a retard. I knew it was rep range week, but I just wanted to lift some heavy weight instead. I am just fucking myself in the long run. I guess there are different plains of training. Some would consider my training to be as hard as they have ever seen, but I know of others training that makes mine look like the sloppiest you have ever seen. Tomorrow kicks off my new training and diet plan. I am very excited.

Maybe setting short range training plans will be easier to stick too? Regardless you're still kicking ass as you are so be a happy dude and just keep moving forward.

Posted by: Pylon

Hey, there is something to be said for instinctual training If your body wants to lift heavy shit for a day, do it! Clearly it worked out for you!

Posted by: Gazhole

Quote:

Originally Posted by BoneCrusher

Maybe setting short range training plans will be easier to stick too? Regardless you're still kicking ass as you are so be a happy dude and just keep moving forward.

+1

Dont knock yourself for kicking more ass in one workout than a lot of people do in an entire program

Posted by: fufu

good deadlifts.

Posted by: KelJu

Monday - 06/25/2007

Push Day / 3-5 Range

Flat Bench Press: (2.5m RI)
Set 1: 135 x 5
Set 2: 225 x 5
Set 3: 315 x 5

Standing Barbell Military Press: (2.5m RI)
Set 1: 135 x 5
Set 2: 185 x 5
Set 3: 205 x 1

Dips: (2.5m RI)
Set 1: BW+45 x 8
Set 2: BW+90 x 5
Set 3: BW+135 x 5 *PR

Rope Push-Downs: (2.5m RI)
Set 1: 80 x 5
Set 2: 90 x 5
Set 3: 100 x 5 *PR

Cable Crunches: (2m RI)
Set 1: 100 x 10
Set 2: 100 x 10
Set 3: 100 x 10

I wanted to do lower reps here, but there were so many people in the gym, and I would probably would have had to wait at least 20 minutes for the 3 dudes to finish using the station that goes up to 200lbs.

Lever Seated Crunch: (2m RI)
Set 1: 40 x 5
Set 2: 60 x 5
Set 3: 80 x 5 *PR

I feel that was a solid workout. Today, I am starting over. Basically I have decided that I liked the program I was on just fine, but that I lacked the dedication to follow through with it day in and day out. Today makes the day that as far as I am concerned is a clean slate, and I am starting from scratch.

My program is going to be slightly modified. My body is not use to high reps at all, which leads me to believe that some high rep work could be great for overall development. My program will look something like the following:

Low Reps: (1-5)
High Reps (11-15
Medium Reps: (6-10)

I started carb-cycling a week ago. I built a diet from the information Jodi and Twin Peaks laid out. I think I have set up right. I hope to be able to at least have a 4 pack in 6 weeks.

Posted by: KelJu

Quote:

Originally Posted by Double D

245x10 on bench is phenominal.....whats your 1rm?

I don't know. I am kind of scared to push to hard. Seems my shoulder goes bad every time I get into the high weight. I don't want to lift more than 315.

Quote:

Originally Posted by fufu

You're bench is pretty damn awesome, I would burn out just because of the fact I was doing 10 rep shit, I couldn't keep upping the weight.

I don't enjoy high reps, but I am going to have to make myself do it. I don't really like oatmeal either, but I am going to get reacquainted with it.

Quote:

Originally Posted by Double D

Deadlifts are awesome!
Where are you putting your feet on those supines?

The heals of my feet or placed on a bench just like in the following link.
Weighted Supine Row

For some reason, the movement is just hard for me. I have always been more push, less pull. I have no idea why.

Quote:

Originally Posted by Scarface30

I do the same thing every now and then and I hate it too. I knows its a certain range but I feel like doing something else. all in all at least you worked out, and it was a good one at that!...good luck with the new training and diet!

I always feel like lifting heavy rather than high reps. It goes to figure, because I hate cardio, so it is no surprise that I don't like high rep stuff. thanks for the support. I am excited about trying to take my game to the next level.

Quote:

Originally Posted by BoneCrusher

Maybe setting short range training plans will be easier to stick too? Regardless you're still kicking ass as you are so be a happy dude and just keep moving forward.

Yeah, I'm happy I guess. I would be happier if I had a 6 pack. I guess I am just a greedy bastard. I just thought of something my old football coach use to scream at me. He said I needed to be greedy. I never really understood wtf is was talking about until now.

Quote:

Originally Posted by Pylon

Hey, there is something to be said for instinctual training If your body wants to lift heavy shit for a day, do it! Clearly it worked out for you!

Haha yeah it has, but I can here P-funk now saying tha6t I have made progress in spite of my training, not because of.

Quote:

Originally Posted by Gazhole

+1

Dont knock yourself for kicking more ass in one workout than a lot of people do in an entire program

Thanks bud. The common theme here is everyone is telling me that my training is solid, and I am the onyl one who doesn't think so. I need to get my head right.

Posted by: KelJu

Quote:

Originally Posted by fufu

good deadlifts.

Thanks. That means a lot coming from the deadliftinator himself. By the way, how is your glute?

Posted by: Bakerboy

Your training is solid.

Have you ever done any powerlifting meets?

Posted by: KelJu

Quote:

Originally Posted by Bakerboy

Your training is solid.

Have you ever done any powerlifting meets?

In high school, I won my weight class at the county level, but didn't even place in the top 10 at the state level.

Posted by: fufu

Quote:

Originally Posted by KelJu

Thanks. That means a lot coming from the deadliftinator himself. By the way, how is your glute?

Glute is alot better. Hasn't bothered me one bit in the last few days. I just need to stretch alot and slowly progress the load on the spine. I deadlifted 245 2x10 the other week which is pretty damn good considering how much pain that would have given me.

Posted by: Malley

Um......315x5 (Bench)!!!!!!!!!! Holy crap!

Posted by: goob

Well, I figured it out.

I'm onto you Kelju. Or should I say T-100? A sophisticated cyborg sent back from the future to, er.............smoke the finest hyperpolinated green. (Don't think i've thought this through...)

It's the only way to explain that super human strength.

Posted by: KelJu

Quote:

Originally Posted by goob

Well, I figured it out.

I'm onto you Kelju. Or should I say T-100? A sophisticated cyborg sent back from the future to, er.............smoke the finest hyperpolinated green. (Don't think i've thought this through...)

It's the only way to explain that super human strength.

Lawl, test and pot are the greatest combo. The pot counters almost all of the bad sides from the test. I was out yesterday, so I tried to stay away from people. My dealer is hooking me up with a QP for about $250 at 6:30 today. I am going to smoke myself retarded tonight.

Posted by: KelJu

Tuesday - 06/26/2007

Power Week
Pull Day / 3-5 Range

Sumo Deadlift: (2m RI)
Set 1: 135 x 5
Set 2: 225 x 5
Set 3: 315 x 3
Set 4: 375 x 3
Set 5: 405 x 2
Set 6: 415 x 1 *Failed

Weighted Chin-Ups: (2m RI)
Set 1: BW+45 x 5
Set 2: BW+45 x 5
Set 3: BW+45 x 4

Weighted Supine Rows: (2m RI)
Set 1: BW+25 x 6
Set 2: BW+25 x 5
Set 3: BW+25 x 5

Bentover Rows: (2m RI)
Set 1: 135 x 5
Set 2: 185 x 5
Set 3: 195 x 5

Barbell Shrugs: (2m RI)
Set 1: 315 x 15
Set 2: 405 x 15
Set 3: 495 x 15
Set 4: 500 x 12

Ez-bar Curls: (2m RI)
Set 1: 110 x 5
Set 2: 110 x 5
Set 3: 110 x 5

Solid workout, but I didn't move up much from last week. Its cool. I am pretty sure that my volume is too high for my caloric intake. I am happy as long as I am either getting stronger or losing inches in the waist.

Posted by: goob

Wow!!!! You're a fucking beast dude. 500lb's shrugs!!!!! Holy fuck!

Wish I had a QP to get tanned with......

Posted by: Brutus_G

The beast shrugs again!

Posted by: Malley

Your chins are getting up there with mine....I am proud of you!

Posted by: KelJu

Friday, 06/29/07

Leg Day (3-5) Range
Wide Stance Squats: (2m RI)
Set 1: 135 x 5
Set 2: 225 x 5
Set 3: 315 x 5
Set 4: 315 x 6

Standing Single Leg Curls: (2m RI)
Set 1: 100 x 5
Set 2: 120 x 5
Set 3: 140 x 5

Leg Press: (2m RI)
Set 1: 315 x 5
Set 2: 405 x 5
Set 3: 495 x 5
Set 4: 585 x 5
Set 5: 675 x 5 *PR

Seated Calf Raises: (1m RI)
Set 1: 495 x 35
Set 2: 495 x 30
Set 3: 495 x 30 *PR

Everything got stronger and squats just blowed goats. I don't get it. I'm not unhappy about it. I just think it is weird that squats, one of my best movements, is going down while everything else is going up.

Posted by: Scarface30

squats are still looking mighty fine KelJu! everything else is looking good too

what are standing leg curls though??

Posted by: JOSHBUILT

[quote=KelJu;1647863]Friday, 06/29/07
Set 1: 495 x 35
Set 2: 495 x 30
Set 3: 495 x 30 *PR
[/b]

Holy shit

Posted by: BoneCrusher

Quote:

Sumo Deadlift: (2m RI)
Set 1: 135 x 5
Set 2: 225 x 5
Set 3: 315 x 3
Set 4: 375 x 3
Set 5: 405 x 2
Set 6: 415 x 1 *Failed

*Done in his best Yoda voice ~~ Failed you did ... ummhum ... succeed you will.

Posted by: Witchblade

I'd love to see you deadlift some big rocks or a pile of dead bodies in the jungle. You don't happen to have a vid of that, do you?

Posted by: Brutus_G

fuck i wish i was 20!

Posted by: KelJu

Saturday - 07/01/2007

Push Day / 3-5 Range

Flat Bench Press: (2.5m RI)
Set 1: 135 x 5
Set 2: 225 x 5
Set 3: 315 x 5

Standing Barbell Military Press: (2.5m RI)
Set 1: 135 x 5
Set 2: 185 x 5
Set 3: 205 x 3 *PR

Dips: (2.5m RI)
Set 1: BW+45 x 8
Set 2: BW+90 x 5
Set 3: BW+135 x 5

Lever Seated Crunch: (2m RI)
Set 1: 60 x 5
Set 2: 80 x 5
Set 3: 100 x 5 *PR
Set 4: 120 x 5 *PR
Set 5: 140 x 4 *PR

Cable Crunches: (2m RI)
Set 1: 100 x 10
Set 2: 100 x 10
Set 3: 100 x 10

Lawl I was supose to do rep range again, but I did power instead. I made some nice gains. Maybe I should just stick to power since I refuse to do rep range.

Posted by: ReproMan

Holy shit, nice fucking OH press!

Nice dips too, damn!

Posted by: goob

205 lb OH press!!!!????

That's fucking ourageous.

Posted by: Brutus_G

Ha i bench 205 for a max lol do you lean back alot or is it all straight backed?

Posted by: KelJu

Quote:

Originally Posted by Brutus_G

Ha i bench 205 for a max lol do you lean back alot or is it all straight backed?

I don't lean back much at all, because I have to keep my balance. I do all overhead pressing while standing up.

Posted by: Malley

Look At Those Oh Presses!

Posted by: Scarface30

those dips are insane man! way to go!

Posted by: Malley

On those dips whenever you get off of the handles does it feel like your shoulders and chest want to rip apart?

Posted by: DOMS

Quote:

Originally Posted by goob

205 lb OH press!!!!????

That's fucking ourageous.

No. Outrageous is charging me $8.50 to watch a movie and making me watch commercials first.

What KelJu did is insane.

Posted by: KelJu

Quote:

Originally Posted by Double D

On those dips whenever you get off of the handles does it feel like your shoulders and chest want to rip apart?

Dips do not hurt my shoulders at all, even with 135lbs. I'm built for them I guess. On the other hand, single arm dumbbell pressing from the previous week fucked my shoulder up a little, and now I have a pinch like pain in the front inside of my shoulder.

Posted by: KelJu

Monday - 07/02/2007

Power Week
Pull Day / 3-5 Range

Sumo Deadlift: (2m RI)
Set 1: 135 x 5
Set 2: 225 x 5
Set 3: 315 x 3
Set 4: 375 x 3
Set 5: 405 x 3 *PR

Weighted Chin-Ups: (2m RI)
Set 1: BW+45 x 5
Set 2: BW+45 x 6 *PR
Set 3: BW+45 x 6 *PR

Weighted Supine Rows: (2m RI)
Set 1: BW x 10
Set 2: BW x 10
Set 3: BW x 10

Barbell Shrugs: (2m RI)
Set 1: 315 x 15
Set 2: 405 x 15
Set 3: 495 x 15
Set 4: 585 x 6 My grip gave out, lawl. I felt I had 5 or 6 more left in my traps, but my shitty hands can't hold onto 585 with straps for more than 5.

Dumbbell Hammer Curls: (2m RI)
Set 1: 50 x 5
Set 2: 50 x 5
Set 3: 50 x 8 *PR

I am very pleased with my workout as a whole. I suppose I get a bit of an ego rush when people start watching me once that 4th 45 plate goes on each side. 405 just has a certain look about it. Then people watch as I rep out about 3 then set it down easily.
I guess I am at a friendly gym with good energy. I really like it. It is fucking huge, and somewhat upper class from any gym I have been apart of. They have trainers there that look like fitness models. There are about 10 or 15 big guys working out at around 5:30-8:00pm. There were about 3 at my old gym and I was one of them so now I am 1 of 15. The strange thing is almost all of those guys node at me and say hello. One dude said take it easy as I left.

Don't get me wrong, I think it is cool as hell and all, just weird. I watched these guys and they only do this to big guys. Its not gay or anything. It seems almost like an unspoken club of the elite where we barely acknowledge each other... Oh my god! It sounds like fight club. Hahahaahahahahahahahaha.

I knew there was something weird about it, I just couldn't put my finger on it until now as I write this post.

Posted by: fufu

Good shit.

I miss deadlifting heavy.

Posted by: KelJu

Tuesday 07/03/07

Leg Day (3-5) Range
Wide Stance Squats: (2m RI)
Set 1: 135 x 5
Set 2: 225 x 5
Set 3: 315 x 5
Set 4: 365 x 5

Standing Single Leg Curls: (2m RI)
Set 1: 100 x 5
Set 2: 140 x 5
Set 3: 150 x 5 *PR

Seated Calf Raises: (1m RI)
Set 1: 495 x 35
Set 2: 495 x 30
Set 3: 495 x 30 + 20 second static squeeze

Leg Extensions: (2m RI)
Set 1: 250 x 5
Set 2: 300 x 5
Set 3: 300 x 5

I could have done a lot more on leg extensions ,but I was sort of thinking what the fucking point would be. So I halfassed those. Everything else was up from last leg day. Squats are looking a little better. I can't wait until I am squatting 405 again. My legs are looking pretty a little funny these days. My knees are starting to point inward, and the yhave never done that before.

Posted by: Gazhole

You're gonna have to start using a Bus for those Leg Extensions, man. You can add kids for extra resistance.

Posted by: Brutus_G

Jesus you may just have a muscle imbalance when you can leg extend more than you can squat lol you leg extend what i deadlift...bastard

Posted by: Malley

Haha....I know guys who can leg extend a ton as well.....

Posted by: goob

Quote:

Originally Posted by Gazhole

You're gonna have to start using a Bus for those Leg Extensions, man. You can add kids for extra resistance.

Failing that.....I know where you can find de- commisioned oil rigs.

Kelju could find work as an anchor handling ship with that strength.

Posted by: KelJu

Haha, you guys have to stop or my ego is going to explode. I have been suffering from "I'm the fucking man" syndrome as of late. Everything in my life is going great. Work is good, money is good, training is good, and people are acting different towards me. I wear my piercings most of the time, except when I am at work, but the new look I have really suits me. Random people just start talking to me everywhere I go, which never happened before. The piercings seem to make me more approachable, hell I don't know. I hear the question at least twice a day, "did that hurt?" Lawl!

Thursday - 07/05/2007

Push Day / 3-5 Range

Flat Bench Press: (2.5m RI)
Set 1: 135 x 5
Set 2: 225 x 5
Set 3: 315 x 7 *PR

Standing Barbell Military Press: (2.5m RI)
Set 1: 135 x 5
Set 2: 185 x 5
Set 3: 205 x 3
Set 4: 215 x 2 *PR

Dips: (2.5m RI)
Set 1: BW x 20
Set 2: BW x 20
Set 3: BW x 23 *PR

I forgot to bring my belt and chain today, so I had to do high rep dips.

Lever Seated Crunch: (2m RI)
Set 1: 150 x 5 *PR
Set 2: 140 x 5 *PR
Set 3: 140 x 6 *PR

45 Side Bend: (1m RI)
Set 1: BW+25 x 6
Set 2: BW+45 x 6
Set 3: BW+45 x 6

I have no clue as to what made my crunches jump 80lb. I just now understood how much fun ab training can be with the right equipment. 150lb crunches feels the same as deadlifting 400lbs. Its the same amount of force and mental focus. That might be why my number are jumping so fast...well that and the trenabolen.

Posted by: ReproMan

Wow dude. You are fucking ripping it up!!

Posted by: Scarface30

sweet workout KelJu. your bench and OH press are looking insane!

and good job with the crunches!

Posted by: Brutus_G

Wow PRs everywhere! Any problems with fina dick?

Posted by: fufu

you are a demi god I seek your enlightement...oops, sorry!

you are a piece of shit!!

jk

nice workout

Posted by: KelJu

Quote:

Originally Posted by Brutus_G

Wow PRs everywhere! Any problems with fina dick?

fina dick?

Posted by: Brutus_G

Quote:

Originally Posted by KelJu

fina dick?

You mentioned tren guess your taking test to?

Posted by: KelJu

Quote:

Originally Posted by Brutus_G

You mentioned tren guess your taking test to?

I'm taking a pretty light stack of Tren ace, and test e. The whole point of all of this was I had hoped that I would be able to cut without losing gains, but I ate too much, and made massive gains, but kept the fat. Lawl, whoops.

Posted by: Bakerboy

That's some big weights you're moving!

Posted by: Gazhole

Quote:

Originally Posted by KelJu

Thats like getting the fastest lap time driving the wrong way around the track.

Posted by: Brutus_G

Quote:

Originally Posted by Gazhole

Thats like getting the fastest lap time driving the wrong way around the track.

LOL kelju

Posted by: Malley

HOLY CRAP! WHat have you been doing to get your bench to jump up to that!?!?!

Posted by: KelJu

Quote:

Originally Posted by Double D

HOLY CRAP! WHat have you been doing to get your bench to jump up to that!?!?!

I have always had a strong bench press. I am styronger all around, so my Benchpress keeps moving up.

Its all pretty much over now. My shoulder had been bothering me some, but I ignored it. This morning my arm felt like it was going to fall off. I am going to have to stop doing pressing movements until it heals. It usually takes a month or two, so I won't be doing any bench pressing, OH pressing, or dips for a while.

Oh well, fuck it. I will just focus more on my pulling movements which are sub par anyway.

Posted by: Malley

Haha...I wouldnt say your pulling is sub par.

Posted by: Brutus_G

Quote:

Originally Posted by Double D

Haha...I wouldnt say your pulling is sub par.

Thats like when you talk about your "shitty" bench

Posted by: goob

Fucking hell! Nice workout K. Forgetting the awesome bench and press, 23 x Dips???!!!!! (3 sets of 20??!!!) That's crazy! Good job man.

Posted by: Witchblade

Good luck with your shoulders.

Posted by: soxmuscle

7 reps of 315, fuck me.

By the way, I hadn't looked at your gallery until this morning. Very nice.

Posted by: KelJu

Thanks everybody. I have been on a week long deload to give myself some recovery time. My shoulder still hurts, but the rest of me feels great. I plan to workout today when I get done at school with my senior project meeting. Then I have the rest of the day to fuck off.

At work, I tend to be a showoff. I am the only one there who can one-arm a 120lb chandelier while standing on a latter, but there will be no more of that until my shoulder heals.

My diet has been pe