KelJu's Master Plan

min0 lee · 05-06-2008, 08:59 AM

Quote:

Originally Posted by KelJu

Doc took an X-ray, but no MRI. He said it was a stretched or torn rotator cuff. I think he is full of shit, because I don't believe I could be benching 300 so soon after if it were rotator cuff.

He could be right.
I was benching 275 with a broken clavicle, I didn't have medical insurance when I broke it so I just delt with the pain till I was able to work around it.

Go for a second opinion.

lucifuge · 05-06-2008, 09:02 AM

Quote:

Originally Posted by KelJu

Doc took an X-ray, but no MRI. He said it was a stretched or torn rotator cuff. I think he is full of shit, because I don't believe I could be benching 300 so soon after if it were rotator cuff.

Probably not Rotator then, maybe just an impingement of some kind.
Damn nice work for just coming back , seems like you'll bounce back quickly.

min0 lee · 05-06-2008, 09:03 AM

Quote:

Originally Posted by lucifuge

Probably not Rotator then, maybe just an impingement of some kind.
Damn nice work for just coming back , seems like you'll bounce back quickly.

Good old muscle memory.

lucifuge · 05-06-2008, 09:03 AM

Quote:

Originally Posted by min0 lee

He could be right.
I was benching 275 with a broken clavicle, I didn't have medical insurance when I broke it so I just delt with the pain till I was able to work around it.

Go for a second opinion.

Oh my god!
Ok then, ignore my advice....
Hoiw the hell did you manage that?

min0's right, second opinion

lucifuge · 05-06-2008, 09:04 AM

Quote:

Originally Posted by min0 lee

Good old muscle memory.

it's a beautiful thing isn't it?

min0 lee · 05-06-2008, 09:10 AM

Quote:

Originally Posted by lucifuge

Oh my god!
Ok then, ignore my advice....
Hoiw the hell did you manage that?

min0's right, second opinion

I didn't know it was broken, everyone thought I had dislocated it.
My SOB of an employer told me to deal with it....he said if it was broken I would be in immense pain. I was.

I sort of worked my way into it, min0 brought me a membership and the rest history.

KelJu · 05-06-2008, 09:40 AM

I need to see a sports Doc, and get an MRI. I will eventually, but I am just too financially strapped right now.

KelJu · 05-06-2008, 09:43 AM

Quote:

Originally Posted by Gazhole

Haha, awesome. You'll get back there in no time. I always find after a lay-off that it takes next to no time to get back up to speed.

Are you gonna be taking up any MA? Thats killer for cardio workouts. I think that and Circuit Training have worked best for me in the past.

Are you still taking up Rugby, btw?

Thats awesome! Its good you two were honest, i think sometimes you can get a rapport going just because you both know neither of you will bullshit.

Wheres the job for?

I like Rugby, but I can't afford the injuries that come with it. Lifting is a higher priority.

The job situation is weird. The guy has a company with less than 20 employees that does 10 million in sales each year. He has no IT support, and wants someone to take on an Senior IT director position. This is somewhat of a dream job for me, because IT directors usually are people with 15 years experience. The company is doing well and has room for growth, so I really want to get in there.

**IainDaniel** · 05-06-2008, 09:45 AM

Try the O'Brien's Test.

The Shoulder and the Overhead Athlete - Google Book Search

Brutus_G · 05-06-2008, 02:19 PM

Big chest numbers man!

goob · 05-06-2008, 03:36 PM

Your numbers are still amazing!!!

Good luck on the job. Just rehearse some answers ( you'll feel like a tool) but it will pay dividends when it comes to the 'interview'. -honstly this has helped me more than anything else, along with turning negatives into positives. Try to relax and by easy going with him, even if your nervous as hell inside. You know all this anyway.

KelJu · 05-09-2008, 08:53 AM

[quote=KelJu;1779479]Sunday - 02/04/2008
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

Seated Rowing Machine: (2m RI)
Set 1: 180 x 5
Set 2: 270 x 5
Set 3: 360 x 5

Smith Machine Shrugs: (3m RI)
Set 1: 405 x 12
Set 2: 405 x 12
Set 3: 405 x 12

Dumbbell Hammer Curls: (3m RI)
Set 1: 40 x 5
Set 2: 50 x 5
Set 3: 50 x 7

Quick, but to the point. My rowing power has advanced quickly, but as usual my pull-up power is lagging. My biceps are improving rapidly, also.

soxmuscle · 05-09-2008, 11:20 PM

Quote:

Originally Posted by KelJu

Smith Machine Shrugs: (3m RI)
Set 1: 405 x 12
Set 2: 405 x 12
Set 3: 405 x 12

you're lifting to much weight

I'm just playing around, but my brother and I were in stitches tonight reading your original post about Planet Fitness in the Open Chat.

Witchblade · 05-10-2008, 08:06 AM

Who are you to judge Planet Fitness? You lunk!

KelJu · 05-10-2008, 08:40 AM

Friday 05/10/08
Leg Day

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

Standing Single Leg Curls: (3m RI)
Set 1: 100 x 5
Set 2: 120 x 5
Set 3: 130 x 5

Leg Extensions: (2m RI)
Set 1: 305 x 8
Set 2: 305 x 8
Set 3: 305 x 6

LifeFitness Calve Extensions: (2m RI)
Set 1: 130 x 15
Set 2: 150 x 15
Set 3: 250 x 12

Woohoo. I don't see it being long now before I hit 405 again on squats. My legs feel great, no pain yet.

KelJu · 05-12-2008, 11:54 AM

Saturday - 05/10/2008
Push Day

Flat Bench Press: (3m RI)
Set 1: 135 x 5
Set 2: 185 x 5
Set 3: 225 x 5
Set 4: 315 x 5

Standing Military Press: (2m RI)
Set 1: 135 x 5
Set 2: 155 x 5
Set 3: 185 x 4

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

Single Arm Cable Triceps Extensions: (3m RI)
Set 1: 30 x 5
Set 2: 35 x 5
Set 3: 45 x 5 *PR

Seated Abdominal Crunch Machine: (2m RI)
Set 1: 185 x 5
Set 2: 200 x 7
Set 3: 200 x 8

Cable Crunches: (3m RI)
Set 1: 100 x 15
Set 2: 100 x 15
Set 3: 100 x 15

Hell yeah mofo, I am 3 reps from my personal all time best bench press. I hit 315 8 times about 8 months ago before my should bummed out. I feel good. I feel healthy with no few pains.

The only problem is that I am getting too fat for my cloths. I can't afford to buy new jeans, so I might have to start cutting before I get to my goals. I am going to push on a little while longer. I am close to squatting 405 for reps again, so if I can at least hit my squat goal, I can say fuck it on the bench press goal.

fufu · 05-12-2008, 03:47 PM

Brutus_G · 05-12-2008, 05:28 PM

The beast is back in full swing!

danzik17 · 05-12-2008, 06:27 PM

Quote:

Originally Posted by KelJu

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

KelJu · 05-15-2008, 10:40 AM

Sunday - 05/012/2008
Pull Day

Cable Pull-Downs: (3m RI)
Set 1: 200 x 5
Set 2: 220 x 5
Set 3: 240 x 5
Set 4: 260 x 5

Seated Rowing Machine: (2m RI)
Set 1: 180 x 5
Set 2: 270 x 5
Set 3: 360 x 5
Set 4: 400 x 5

Smith Machine Shrugs: (3m RI)
Set 1: 405 x 15
Set 2: 405 x 15
Set 3: 405 x 12

Dumbbell Hammer Curls: (3m RI)
Set 1: 50 x 5
Set 2: 55 x 5 *PR
Set 3: 60 x 5 *PR

KelJu · 05-15-2008, 10:42 AM

[quote=KelJu;1781247]Wednesday 05/14/08
Leg Day

Wide Stance Squats: (3m RI)
Set 1: 135 x 5
Set 2: 225 x 5
Set 3: 315 x 5
Set 4: 395 x 5

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

Leg Extensions: (2m RI)
Set 1: 305 x 10 *PR
Set 2: 305 x 10 *PR
Set 3: 305 x 8

LifeFitness Calve Extensions: (2m RI)
Set 1: 130 x 15
Set 2: 150 x 15
Set 3: 250 x 15 + 30 second static contraction

Well fuck me. I could have went for the 405 and got it today, but I didn't know I was going to rep out 5 with 395.

lucifuge · 05-15-2008, 02:39 PM

damn KelJu....
great work man, 305 on leg extensions!
just thinking about it intimidates me....

fufu · 05-15-2008, 02:51 PM

good stuff, you are neg'n the rugby and getting back to your roots i see

Stewart20 · 05-15-2008, 03:43 PM

Can I ask you a question? First off, awesome numbers you are putting up in here, and secondly, do you feel you are getting enough of a workout by doing only what you are doing? I ask because, with the exception of the squats, I think your strength is pretty comparable to mine, and I think if I did just 5 heavy reps of bench press basically what seems like once a week or so, I wouldn't feel that is enough of a workout.

I think about doing a one "work" set per exercise workout often, just never commit to it because I have I guess irrational fears that it isn't enough work. Like my workout today, I did an 8x3 on dips with +115. I was pretty tired when I was done. If I were to slap on 3 plates and rep out, I could probably hit the 8 reps you hit on that one set, but I would feel like that wasn't enough work.

05-06-2008, 09:45 AM	#2079
IainDaniel My Role Model Moderator Join Date: Nov 2002 Location: Ontario, Canada Posts: 15,381	Try the O'Brien's Test. The Shoulder and the Overhead Athlete - Google Book Search
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05-06-2008, 02:19 PM	#2080
Brutus_G Registered User Join Date: Mar 2006 Posts: 5,012 Photos: 24	Big chest numbers man!
	"I could feel his muscle tissues collapse under my force. It's ludicrous that these mortals even attempt to enter my realm."-Mike Tyson "If your gonna beat me it's not because you out worked me."-Layne Norton

05-10-2008, 08:06 AM	#2084
Witchblade Succinct Elite Member Join Date: Jul 2006 Location: Holland Posts: 4,284 Photos: 2	Who are you to judge Planet Fitness? You lunk!
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05-12-2008, 03:47 PM	#2087
fufu fiendish thingy Elite Member Join Date: Nov 2005 Location: Massachusetts Posts: 15,998 Photos: 4	gj.
	fufu's 1337 Journal Your diet will set you free.

05-12-2008, 05:28 PM	#2088
Brutus_G Registered User Join Date: Mar 2006 Posts: 5,012 Photos: 24	The beast is back in full swing!
	"I could feel his muscle tissues collapse under my force. It's ludicrous that these mortals even attempt to enter my realm."-Mike Tyson "If your gonna beat me it's not because you out worked me."-Layne Norton

05-06-2008, 03:36 PM	#2081
goob Smartass anthropologist Elite Member Join Date: Apr 2006 Location: Anywhere, everywhere, nowhere.... Posts: 5,970	Your numbers are still amazing!!! Good luck on the job. Just rehearse some answers ( you'll feel like a tool) but it will pay dividends when it comes to the 'interview'. -honstly this has helped me more than anything else, along with turning negatives into positives. Try to relax and by easy going with him, even if your nervous as hell inside. You know all this anyway.

05-15-2008, 02:39 PM	#2092
lucifuge LG Sciences Rep Elite Member Join Date: Apr 2006 Location: 1313 Mockingbird Lane Posts: 1,123 Photos: 11	damn KelJu.... great work man, 305 on leg extensions! just thinking about it intimidates me....
	*All statements, advice, and opinions are my own and do not reflect the opinions of LG Sciences.*

05-15-2008, 02:51 PM	#2093
fufu fiendish thingy Elite Member Join Date: Nov 2005 Location: Massachusetts Posts: 15,998 Photos: 4	good stuff, you are neg'n the rugby and getting back to your roots i see
	fufu's 1337 Journal Your diet will set you free.

05-15-2008, 03:43 PM	#2094
Stewart20 I have a headache Join Date: Sep 2005 Location: All you can eat Chinese Buffet Posts: 2,824 Photos: 2	Can I ask you a question? First off, awesome numbers you are putting up in here, and secondly, do you feel you are getting enough of a workout by doing only what you are doing? I ask because, with the exception of the squats, I think your strength is pretty comparable to mine, and I think if I did just 5 heavy reps of bench press basically what seems like once a week or so, I wouldn't feel that is enough of a workout. I think about doing a one "work" set per exercise workout often, just never commit to it because I have I guess irrational fears that it isn't enough work. Like my workout today, I did an 8x3 on dips with +115. I was pretty tired when I was done. If I were to slap on 3 plates and rep out, I could probably hit the 8 reps you hit on that one set, but I would feel like that wasn't enough work.
	http://futuretrainer.blogspot.com/ --My new blog!!