KelJu

Thank you so much everyone. You guys rock! Ya'll play a huge part in my success in the gym. There is so much great energy in the Journal forum.

It amazes the hell out of me how humans can transmit energy. Someone creates positive energy in the form of an encouraging thought about a friend on the internet that their brain encodes into words that are then typed onto a computer screen that are then encoded into computer bits that are transmitted across the world and then decoded on the other side built from bits, to words, to thoughts, back into human emotional energy.

You guys give me the warm and fuzzy feeling!

fufu

fufu's 1337 Journal

Your diet will set you free.

KelJu

Thursday - 01/10/2008
Push Day


Flat Bench Press: (3m RI)
Set 1: 135 x 5
Set 2: 225 x 5
Set 3: 300 x 5

Standing Military Press: (3m RI)
Set 1: 95 x 5
Set 2: 135 x 5
Set 3: 155 x 5

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

Single Arm Cable Triceps Extensions: (2m RI)
Set 1: 30 x 10
Set 2: 35 x 10
Set 3: 40 x 10

Cybex Abdominal Crunch : (2m RI)
Set 1: 100 x 5
Set 2: 110 x 5
Set 3: 120 x 5



I'm not sure if I have ever dipped with 135. It didn't feel too difficult. I nearly died when the dumb shit kid who was spotting me wasn't paying attention and let the weight drop on my when I was going for a 6th rep for bench presses.

goob

Dips for reps at 135????? That's almost as much as I weigh.

You should just find a hot cardio queen in your gym and get her to climb on your back when you do them........

fufu

nice bench and dips!!

fufu's 1337 Journal

Your diet will set you free.

Brutus_G

G does have a point i mean you could dip her out like it was your job. Very impressive buddy youll be benching that tank soon.

"My main objective is to be professional but to kill him." "I want to rip out his heart and feed it to him [Lennox Lewis]. I want to kill people."- Mike Tyson

DOMS

You fired him, right?

In-fucking-credible Dips, KelJu!

KelJu

Saturday - 01/12/2008
Pull Day [/size][/b]


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

Cable Pull-Downs: (3m RI)
Set 1: 100 x 5
Set 2: 200 x 5
Set 3: 220 x 5

My lower back was slightly inflamed so I opted out of bent-over rows for some stupid looking rowing machine

Stupid Rowing Machine: (3m RI)
Set 1: 225 x 5
Set 2: 315 x 5
Set 3: 405 x 5

Shrugs: (3m RI)
Set 1: 315 x 10
Set 2: 405 x 10
Set 3: 405 x 10

Dumbbell Hammer Curls: (2m RI)
Set 1: 45 x 5
Set 2: 50 x 5
Set 3: 55 x 5

10 minutes of forearm work

fufu

lawl, stupid rowing machine.

fufu's 1337 Journal

Your diet will set you free.

Brutus_G

I LOVE THE ROWING MACHINE! Lol no i really do you prob just got a shitty one. Very strong big kelju.

"My main objective is to be professional but to kill him." "I want to rip out his heart and feed it to him [Lennox Lewis]. I want to kill people."- Mike Tyson

Burner02

nice lookin' workout! question though: you did 2 exercises for the vertical plane, but only one for the horizontal?

Success leaves clues. People who produce outstanding results do specific things to create those results

Nobody cares what you did yesterday or what you are going to do tomorrow. What is important is what you are doing NOW to solve our problem

THERE IS NO TOMORROW!
- Appollo Creed

Gazhole

This was deep in an emotional and a technological way

Its true though, this is why i love these boards - especially the journals. Theres literally no way you wont benefit from this atmosphere.

Things look like theyre going well, dude! Workouts look strong, and you seem to be keeping close tabs on your back, which is obviously smart. Dont wanna ruin the momentum

http://sdatrainingprograms.blogspot.com - Updated 25/04/08

KelJu

Shit, its hard to log my workouts with no Internet. I get to use my work computer some, but I start feeling guilty for using company time to do IM socializing. I'm using the University's equipment tonight.


Monday 01/14/08
Leg Day

Wide Stance Squats: (3m RI)
Set 1: 135 x 5
Set 2: 225 x 5
Set 3: 275 x 5
Set 4: 385 x 5

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

Leg Extensions: (3m RI)
Set 1: 250 x 8
Set 2: 300 x 8
Set 3: 300 x 8

Calve Raises: (2m RI)
Set 1: 450 x 30
Set 2: 450 x 30
Set 3: 450 x 30

Wrist Rolls @ 45 Degree Decline: (1m RI)
Set 1: 60 x 15
Set 2: 60 x 15
Set 3: 40 x 15

Reverse Wrist Rolls @ 45 Degree Decline: (1m RI)
Set 1: 40 x 15
Set 2: 40 x 15
Set 3: 20 x 15



Tuesday 01/15/08
Push Day

Flat Bench Press: (3m RI)
Set 1: 135 x 5
Set 2: 225 x 5
Set 3: 305 x 5

Standing Military Press: (3m RI)
Set 1: 135 x 5
Set 2: 155 x 5
Set 3: 185 x 3

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

Cable Rope Pull-downs: (2m RI)
Set 1: 80 x 5
Set 2: 90 x 5
Set 3: 95 x 5

Cybex Abdominal Crunch : (2m RI)
Set 1: 100 x 5
Set 2: 110 x 5
Set 3: 120 x 5
Set 4: 150 x 5


Thursday 01/17/08
Pull Day

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

Bent-Over Rows: (3m RI)
Set 1: 135 x 5
Set 2: 185 x 5
Set 3: 205 x 5

Shrugs: (3m RI)
Set 1: 315 x 10
Set 2: 405 x 10
Set 3: 450 x 12

Ez-Bar Curls: (2m RI)
Set 1: 85 x 5
Set 2: 95 x 5
Set 3: 105 x 5

Wrist Rolls @ 45 Degree Decline: (1m RI)
Set 1: 60 x 15
Set 2: 60 x 15
Set 3: 60 x 15

Reverse Wrist Rolls @ 45 Degree Decline: (1m RI)
Set 1: 30 x 15
Set 2: 30 x 15
Set 3: 30 x 15

Scarface30

wow dude, those are some friggin' monsterous dips!

great work all around.

Warning: Seismic Testing Zone

14 more victories + 61 more games + 3082 more minutes + 8 more shutouts

fufu

shit man, nice workouts.

fufu's 1337 Journal

Your diet will set you free.

Brutus_G

He should just hang 2 midgets from his waist to save time strapping on that weight.

"My main objective is to be professional but to kill him." "I want to rip out his heart and feed it to him [Lennox Lewis]. I want to kill people."- Mike Tyson

goob

Fucking incredible. K must be one of the strongest dudes here.

Witchblade

I was just thinking that.

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KelJu

I typically only do 1 for the vertical and 1 for the horizontal. My back doesn't grow like the rest of me, and too many exercises stops progress in its tracks.

I did 2 vertical that day just to change things up.

KelJu

Thanks bud. I am stronger than ever, but fat as a whale. I'm pushing 235 right now. I need to cut, but my friends say I look better carrying a few extra pounds.

PreMier

how tall are you again? your damn strong, you should do some strongman competition stuff

P-side Inc.

"the post-workout high is more profound than any drug-induced rush imaginable." -Dante B.

KelJu

I'm 6"2. Thanks for the support, but I would suck nards at strongman with a bad lower back and no gripping power.

KelJu

Saturday 01/19/08
Leg Day




Wide Stance Squats: (3m RI)
Set 1: 135 x 5
Set 2: 225 x 5
Set 3: 315 x 5
Set 4: 405 x 3

Leg Extensions: (3m RI)
Set 1: 250 x 10
Set 2: 300 x 10
Set 3: 310 x 10

Calve Raises: (2m RI)
Set 1: 450 x 25
Set 2: 450 x 30
Set 3: 450 x 35



Hahahahaha! My shorts exploded like a bomb had gone off in pants during warm-ups. I didn't feel like going home to get another pair, so I walked around the gym with my ass showing. Squats went well. I didn't plan on doing 405, but 315 just felt lighter than usual. I was very happy with that, but it might have cost me, because I couldn't do leg curls. My left leg hurts to go through the motion. I hope I didn't cause connective tissue problems.


Sunday - 01/20/2008
Push Day




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

Standing Military Press: (3m RI)
Set 1: 135 x 5
Set 2: 155 x 5
Set 3: 185 x 3

Weighted Dips: (3m RI)
Set 1: BW x 5
Set 2: BW+45 x 5
Set 3: BW+90 x 5
Set 4: BW+145 x 5 *PR

Single Arm Cable Triceps Extensions: (2m RI)
Set 1: 30 x 5
Set 2: 35 x 5
Set 3: 42.5 x 5

Wrist Rolls @ 45 Degree Decline: (1m RI)
Set 1: 80 x 15
Set 2: 80 x 12
Set 3: 60 x 10

Reverse Wrist Rolls @ 45 Degree Decline: (1m RI)
Set 1: 40 x 15
Set 2: 40 x 15
Set 3: 40 x 15




I had some slight discomfort from my lower abdominal muscles today. It felt like I pulled a muscle, and I think I did it squatting. It wasn't I big deal, I just don't feel liek dealing with injuries again.

Brutus_G