KelJu

Monday - 06/05/06(Afternoon)
Leg Day - Rep Range Week
I am throwing out P/RR/Shock. It has been great, and I love the program, but I am just bored with it now. I have been using P/RR/S for almost 8 months, so I just could stomach doing another day of it. I am going to switch to a more simple routine that is more like a high/low rep range each week. I guess I could consider my new program P/RR without the shock.

I lifted really well today. My squats made some nice improvements. Maybe my squats will catch up to my bench numbers, loll.

Squats:
Set 1: 135 x 5
Set 2: 225 x 12
Set 3: 225 x 12
Set 4: 245 x 10
Set 5: 255 x 8

Seated Leg Curls:
Set 1: 130 x 12
Set 2: 130 x 10
Set 3: 130 x 10
Set 4: 130 x 8

Leg Extensions:
Set 1: 250 x 12
Set 2: 250 x 8
Set 3: 250 x 8
Set 4: 230 x 8

Seated Calf Raises:
Set 1: 135 x 40
Set 2: 135 x 30

I could have got more on set 2, but my toe started to slip off of the foot peg. I figured it would be smarter to end the set early than to jam 135lbs into my knee.


Set 3: 135 x 40
Set 4: 135 x 50

Woot woot! I got 50 today. God damn...that shit hurt like a mother fucka, but it was the good kind of pain. My calves were pumped like crazy.

fufu

You're workout makes me want to fall down and puke. Good stuff. Kept some nice rep numbers throughout your squats while kicking up the weight, props to that.

fufu's 1337 Journal

Your diet will set you free.

KelJu

Thanks man. It usually isn't my style to kick up the weight like that, but I was knocking out high reps with 225, so I just figured why not.

KelJu

Ok damn it, this time I am for real. I am going to cut. I want to see my abs.

I think I have gone as far as carb cycling is going to take me. I am just too sensitive to the carbs.

I am starting a high protein/fat low carb diet, and hopefully I will see my abs in two months. The hardest thing will be giving up my milk. I love milk so much. I have given up a lot of stuff, but milk is sacred to me.
I will do it. Fuck it. I am going downstairs and pouring out my gallon of milk.

fufu

lawl you got the willpower, you'll make it.

fufu's 1337 Journal

Your diet will set you free.

BigDyl

True Story, nice sig, P-funk really pwned me with that one.

Total ownage.

KelJu

Wednesday 06/07/06
Push Day - Power Week
My Bench Press numbers didn't move much, but that is no big deal. My bench press numbers were already pretty satisfactory, so I will focus on the improvement in my shoulders. I added some new stuff, and I loved it. I will definitely be doing dumbbell shoulder presses from now on.

Flat Bench Press:
Set 1: 135 x 10
Set 2: 275 x 5
Set 3: 300 x 3
Set 4: 300 x 3
Set 5: 300 x 3

Fuck!
"Planet Gheyness" removed my damn decline bench press station and the T-Bar rowing machine. This is becoming ridicules. Fuck them... I just took an incline bench, turned it around backwards, and placed it under the Smith Machine.

Fuck you Planet Gheyness, you won't stop me from doing my decline presses. The only problem is I don't know how much weight to subtract from the actual weight on the bar to cancel out the fact that I won’t be using stabilizers anymore. Maybe someone can give me some ideas on that, but until then, I will be posting my actual numbers.


Decline Bench Press(Smith Machine):
Set 1: 365 x 3
Set 2: 365 x 3
Set 3: 315 x 6
Set 4: 315 x 7

Military Press:
Set 1: 135 x 8
Set 2: 155 x 3
Set 3: 155 x 3
Set 4: 135 x 6

Dumbbell Shoulder Presses:
Set 1: 35 x 10
Set 2: 35 x 10
Set 3: 35 x 7
Set 4: 45 x 5
Set 5: 50 x 5
Set 6: 60 x 4

Triceps Extensions(One Arm):
Set 1: 50 x 3
Set 2: 50 x 3
Set 3: 50 x 3
Set 4: 45 x 3

Dips:
Set 1: 16
Set 2: 20
Set 3: 15


I was very pleased with my shoulder workout. I switched Shoulder Barbell Presses to Military Presses, and I added Dumbbell Shoulder Presses. Military presses are much harder than shoulder presses, but they are much more fun. I feel like I get more of a core workout, and I added the barbell shoulder presses because I felt like I had been ignoring my stabilizer muscles lately. The variation added new life to my routine, so I might stick with this for a while.

Seanp156

That sucks about Planet Fitness... I've heard so many bad things about them... I pray to god my gym never turns into that.

My Journal

KelJu

All I can say is prey hard.

In all honesty, it isn't too bad. I keep finding little ways to make it better. I look on the bright side of things, such as I am the second strongest member of the gym. That kind of feels good I guess. There are also a ton of hot ass women that workout during the summer months. My god, it is hard not to get a boner the whole time I am in there.
I also love doing shit that pisses off the manager, but he really can't say anything to me, because I am not hurting anybody. Every time they get rid of a machine that I use, I just rig up some new way of doing it.

fufu

way to stick it to the man!

fufu's 1337 Journal

Your diet will set you free.

KelJu

Friday - 06/09/06
(Pull Day – Power Week)
Well..... I didn’t make too many stellar gains, but I sure did enjoy my workout. I added some new stuff that really kicked my ass. I thought supine rows were going to be a lot easier, but they surprised me. I don’t know if the no carb thing is affecting me or what, but I just seemed to have lost some pulling strength today. I don’t know, maybe it will come back on my next pull day.

Pull-Ups(Wide Grip):
Set 1: 10
Set 2: 12
Set 3: 10
Set 4: 8
Set 5: 6

Underhand Chin-Up(Close Grip):
Set 1: 8
Set 2: 7
Set 3: 6
Set 4: 7

Supine Rows:
Set 1: BW x 7
Set 2: BW x 7
Set 3: BW x 6
Set 4: BW x 5

Barbell Lever Bent-Over Row(30 Degree Angle):
Set 1: 185 x 5
Set 2: 185 x 6
Set 3: 185 x 6
Set 4: 185 x 6

Cable Straight Back Seated Row(Close Grip):
Set 1: 160 x 7
Set 2: 160 x 6
Set 3: 160 x 5
Set 4: 160 x 5

Dumbbell Hammer Curls:
Set 1: 40 x 6
Set 2: 40 x 6
Set 3: 40 x 5
Set 4: 40 x 5


Supine Rows are so fucking hard for me for some reason, but they seem to really hit my back hard. Getting better at Supine rows will be my new primary goal.

fufu

Ahg, I don't know if I could do a no carb diet.

Are supine rows where you are on your back and pull your self up while keeping your body straight?

fufu's 1337 Journal

Your diet will set you free.

KelJu

Exactly that. They are much harder than they look.

fufu

I've been wanting to try those.

fufu's 1337 Journal

Your diet will set you free.

KelJu

I love them, but I could only do 7 max. Lol, you will probably try them and do like 30 just to make me look like a wuss.

Seanp156

Do you just leave the back of your feet on the ground, or put them on a stability ball, or squat box or something?

My Journal

KelJu

I placed my feet on a bench which was at the exact same height as my shoulders at the point of max contraction.

Just like in the following example.

http://www.exrx.net/WeightExercises/...SupineRow.html

You know what, I bet a stability ball would be even better, because it would provide for more core training.

fufu

lawl, I don't know. Your wide grip pullups own mine.

fufu's 1337 Journal

Your diet will set you free.

BigDyl

How the hell are you getting stronger on a cut? You on M1T again?

Total ownage.

Seanp156

I got stronger when I cut, both absolute and relative strength .

My Journal

BigDyl

How? I'm getting weaker.

Total ownage.

KelJu

Yep. Actually I am running M1T and 500mg of Test-E

Seanp156

How long have you been cutting? How many cals under maintenance are you eating? What is your training routine like?

When I started cutting, I decreased the cals really slowly... Maybe 300 or so per week until I was at 2100-2400 per day, and my maintenance was/is around 3300 or so. Before I cut I was eating around 3900-4300. I only cut for about 8 weeks, I don't think I'd go much longer than that. I'm not on anything either, always been natural.

Maybe try bumping cals back to maintenance, or even above for a while, and then reduce again after a while.

My Journal

KelJu

I just smoked a fucking bowl of Nugs, and I am sooooooo fucking hungry............