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KelJu's Master Plan


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Old 01-30-2008, 01:03 PM   #2011
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Nice workout K.. yeah it sucks when you are on a cut and your weights don't progress ,,, but,, what else can you do.. just grin and bear it.
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Old 02-01-2008, 03:57 PM   #2012
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Thursday - 01/29/2008
Push Day


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

Standing Military Press: (2m RI)
Set 1: 95 x 10
Set 2: 115 x 10
Set 3: 135 x 8

Dips: (2m RI)
Set 1: BW x 20
Set 2: BW x 20

Cable Pushdown: (2m RI)
Set 1: 72.5 x 10
Set 2: 80 x 10

Single Arm Cable Triceps Extensions: (2m RI)
Set 1: 15 x 10
Set 2: 25 x 10
Set 3: 30 x 10


Quote:
Originally Posted by danny81 View Post
im not actualy retarded but there are retards that get better grades den me
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Old 02-01-2008, 04:00 PM   #2013
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go go go


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Old 02-01-2008, 04:01 PM   #2014
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I can't even begin to think about millitary pressing 135lb's.

Awesome as usual.


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Old 02-01-2008, 04:22 PM   #2015
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Impressive benching, KelJu!


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Old 02-02-2008, 08:19 AM   #2016
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Thursday 02/01/08
Pull Day

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

Bent-Over Rows: (2m RI)
Set 1: 95 x 10
Set 2: 135 x 10
Set 3: 150 x 10

Shrugs: (2m RI)
Set 1: 315 x 15
Set 2: 405 x 15
Set 3: 500 x 10

Dumbbell Hammer Curls: (2m RI)
Set 1: 30 x 10
Set 2: 40 x 10
Set 3: 40 x 5

Wrist Rolls @ 45 Degree Decline: (1m RI)
Set 1: 60 x 20
Set 2: 60 x 20
Set 3: 60 x 15

Reverse Wrist Rolls @ 45 Degree Decline: (1m RI)
Set 1: 30 x 20
Set 2: 30 x 20
Set 3: 30 x 15


Quote:
Originally Posted by danny81 View Post
im not actualy retarded but there are retards that get better grades den me
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Old 02-03-2008, 07:18 PM   #2017
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Sunday - 02/03/2008
Push Day [/size][/b]


Flat Dumbbell Press: (2m RI)
Set 1: 55 x 10
Set 2: 85 x 10
Set 3: 100 x 8

Standing Military Press: (2m RI)
Set 1: 95 x 10
Set 2: 135 x 8
Set 3: 135 x 6

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

Cybex Abdominal Machine: (2m RI)
Set 1: 100 x 10
Set 2: 135 x 10
Set 3: 155 x 10

Wrist Rolls @ 45 Degree Decline: (1m RI)
Set 1: 60 x 20
Set 2: 60 x 20
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



I'm fucking retarded today. Today was leg day, but I got confused and did Push again. Lawl, I just now realized it while typing out my log. Hahahaha! I couldn't figure out why the hell I felt so weak today.

Hmmm, I guess I'll do legs tomorrow, then skip push, then do pull, and finally legs again to fix my rotation.


Quote:
Originally Posted by danny81 View Post
im not actualy retarded but there are retards that get better grades den me
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Old 02-03-2008, 07:33 PM   #2018
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Ha! Your DB pressing is almost human. I feel better now.


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Old 02-03-2008, 07:50 PM   #2019
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Quote:
Originally Posted by KelJu View Post
Sunday - 02/03/2008
Push Day [/size][/b]


Flat Dumbbell Press: (2m RI)
Set 1: 55 x 10
Set 2: 85 x 10
Set 3: 100 x 8

Standing Military Press: (2m RI)
Set 1: 95 x 10
Set 2: 135 x 8
Set 3: 135 x 6

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

Cybex Abdominal Machine: (2m RI)
Set 1: 100 x 10
Set 2: 135 x 10
Set 3: 155 x 10

Wrist Rolls @ 45 Degree Decline: (1m RI)
Set 1: 60 x 20
Set 2: 60 x 20
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



I'm fucking retarded today. Today was leg day, but I got confused and did Push again. Lawl, I just now realized it while typing out my log. Hahahaha! I couldn't figure out why the hell I felt so weak today.

Hmmm, I guess I'll do legs tomorrow, then skip push, then do pull, and finally legs again to fix my rotation.
lol

I have never done that before, I think that is the first time I have seen someone mistakenly do that.

Good numbers regardless.


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Old 02-06-2008, 11:07 AM   #2020
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HAha ive done something similar to that just switched a bodypart around. As usual good numbers and work effort K!


"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
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Old 02-10-2008, 02:52 PM   #2021
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Monday 01/04/08
Leg Day


Wide Stance Squats: (2m RI)
Set 1: 135 x 10
Set 2: 225 x 10
Set 3: 345 x 8

SLDL: (2m RI)
Set 1: 135 x 10
Set 2: 185 x 10
Set 3: 225 x 8

Leg Extensions: (2m RI)
Set 1: 250 x 10
Set 2: 300 x 8
Set 3: 310 x 8

Calve Raises: (2m RI)
Set 1: 450 x 25
Set 2: 450 x 25
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
Set 4: 40 x 15

Reverse Wrist Rolls @ 45 Degree Decline: (2m RI)
Set 1: 30 x 15
Set 2: 30 x 15
Set 3: 30 x 15
Set 4: 20 x 15


Quote:
Originally Posted by danny81 View Post
im not actualy retarded but there are retards that get better grades den me
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Old 02-10-2008, 02:55 PM   #2022
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Wednesday 02/06/08
Pull Day

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

Rowing Machine: (2m RI)
Set 1: 225 x 10
Set 2: 315 x 8
Set 3: 315 x 6

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

Dumbbell Hammer Curls: (2m RI)
Set 1: 30 x 10
Set 2: 35 x 10
Set 3: 35 x 8

Wrist Rolls @ 45 Degree Decline: (2m RI)
Set 1: 70 x 15
Set 2: 60 x 15
Set 3: 60 x 15

Reverse Wrist Rolls @ 45 Degree Decline: (2m RI)
Set 1: 30 x 20
Set 2: 30 x 20
Set 3: 30 x 15


Quote:
Originally Posted by danny81 View Post
im not actualy retarded but there are retards that get better grades den me
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Old 02-10-2008, 02:58 PM   #2023
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Friday 02/15/08
Leg Day


Wide Stance Squats: (2m RI)
Set 1: 135 x 10
Set 2: 225 x 10
Set 3: 350 x 9

Standing Single Leg Curls: (2m RI)
Set 1: 100 x 10
Set 2: 110 x 10
Set 3: 110 x 8

Leg Extensions: (2m RI)
Set 1: 250 x 10
Set 2: 295 x 10
Set 3: 295 x 10

Calve Raises: (2m RI)
Set 1: 450 x 30
Set 2: 450 x 30
Set 3: 450 x 10 + 20 second static contraction

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

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


Quote:
Originally Posted by danny81 View Post
im not actualy retarded but there are retards that get better grades den me
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Old 02-10-2008, 03:02 PM   #2024
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Sunday - 02/10/2008
Push Day

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

Smith Machine Behind the Neck Press: (2m RI)
Set 1: 135 x 10
Set 2: 135 x 10
Set 3: 135 x 8

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

Cybex Abdominal Machine: (2m RI)
Set 1: 100 x 10
Set 2: 155 x 10
Set 3: 175 x 10 *PR

Wrist Rolls @ 45 Degree Decline: (1m RI)
Set 1: 70 x 20 *PR
Set 2: 70 x 20 *PR
Set 3: 70 x 15 *PR

Reverse Wrist Rolls @ 45 Degree Decline: (1m RI)
Set 1: 40 x 15 *PR
Set 2: 40 x 15 *PR
Set 3: 30 x 15



Excellent workout! I had a slight break from pushing while I tried to correct the fuck up I made in my rotation. Bench press, abs, and forearms all made a nice improvement since my last workout.


Quote:
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im not actualy retarded but there are retards that get better grades den me
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Old 02-10-2008, 03:15 PM   #2025
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nice!


fufu's 1337 Journal

Your diet will set you free.
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Old 02-10-2008, 03:17 PM   #2026
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Out-fucking-standing K!!!!


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Old 02-10-2008, 04:23 PM   #2027
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Like the man himself, Kelju's journal makes me feel inadequate - Youre 10-repping more than my 1rm!

Awesome work, dude!

Is there a specific goal for this program or just go in there and show everybody up?


Quote:
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Speaking of DOMS ... owww ... my ass ....
Quote:
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Boog???? BOOG???? Who the fuck is boog?????
http://sdatrainingprograms.blogspot.com - Updated 25/04/08
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Old 02-11-2008, 01:01 PM   #2028
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Quote:
Originally Posted by Gazhole View Post
Like the man himself, Kelju's journal makes me feel inadequate - Youre 10-repping more than my 1rm!

Awesome work, dude!

Is there a specific goal for this program or just go in there and show everybody up?

Well I want to slim up some. I am also trying to live healthier. I quit smoking cigarettes, I am trying to take in less caffeine, and I have a plan to start running my ass off to get my cardiovascular system up to par.


Quote:
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im not actualy retarded but there are retards that get better grades den me
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Old 02-11-2008, 01:04 PM   #2029
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Quote:
Originally Posted by KelJu View Post
Well I want to slim up some. I am also trying to live healthier. I quit smoking cigarettes, I am trying to take in less caffeine, and I have a plan to start running my ass off to get my cardiovascular system up to par.
Awesome, some smart ideas there, man.

Hows the "detox" going? My parents cant stop smoking come hell or high water, let alone caffeine aswell.


Quote:
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Speaking of DOMS ... owww ... my ass ....
Quote:
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Boog???? BOOG???? Who the fuck is boog?????
http://sdatrainingprograms.blogspot.com - Updated 25/04/08
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Old 02-11-2008, 01:15 PM   #2030
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Quote:
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Awesome, some smart ideas there, man.

Hows the "detox" going? My parents cant stop smoking come hell or high water, let alone caffeine aswell.
Well, I don't exactly make the decision. I wait for the right moment, and I get an epiphany. Along with it comes a little extra strength, will, and energy. It is a lot like the feeling when I decided I wanted to start working out again. Its tough, but I know that if I can just hang on for abotu 2 weeks the cravings will go away.


Quote:
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im not actualy retarded but there are retards that get better grades den me
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Old 02-11-2008, 01:27 PM   #2031
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Quote:
Originally Posted by KelJu View Post
Well, I don't exactly make the decision. I wait for the right moment, and I get an epiphany. Along with it comes a little extra strength, will, and energy. It is a lot like the feeling when I decided I wanted to start working out again. Its tough, but I know that if I can just hang on for abotu 2 weeks the cravings will go away.
Yeah, ive heard the start is the worst.

You know we'll all be egging you on, you don't seem like a weak-willed guy anyways so im sure you can push through!


Quote:
Originally Posted by SamEaston View Post
Speaking of DOMS ... owww ... my ass ....
Quote:
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Boog???? BOOG???? Who the fuck is boog?????
http://sdatrainingprograms.blogspot.com - Updated 25/04/08
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Old 02-25-2008, 05:18 PM   #2032
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Thursday - 02/25/2008
Push Day


Flat Dumbbell Presses: (2m RI)
Set 1: 80 x 10
Set 2: 100 x 10 *PR
Set 3: 100 x 7
Set 4: 70 x 10

Dumbbell Shoulder Press: (2m RI)
Set 1: 40 x 10
Set 2: 50 x 10
Set 3: 50 x 7

Standing Cable Presses: (2m RI)
Set 1: 30 x 10
Set 2: 35 x 10
Set 3: 50 x 8

Dips: (2m RI)
Set 1: BW x 15
Set 2: BW x 14
Set 3: BW x 14

Cybex Abdominal Crunch : (2m RI)
Set 1: 150 x 10
Set 2: 170 x 10 *PR
Set 3: 170 x 8 *PR




I haven't been able to log workouts well with no internet access at my house. I have been lifting and dieting as hard as ever. My plan to bulk until February then start cutting down was working perfectly. I lost from 237 down to 225 in just a little over 3 weeks. I could keep cutting, but now I have been bitten by the rugby bug, so I will go maintenance for a few weeks and focus hard on cardiovascular strength.


Quote:
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im not actualy retarded but there are retards that get better grades den me
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Old 02-25-2008, 05:30 PM   #2033
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