KelJu's Master Plan

KelJu · 05-16-2008, 07:53 AM

Quote:

Originally Posted by Stewart20

Those singles that I were doing weren't one rep maxes, the first workout with the singles was 90% of 1RM for 4 singles, then if I completed all four "sets", I would add 5 pounds and try again, so I guess eventually they would have equalled or exceeded my original one rep max. It was fun doing it for a while, but doing it on all of those exercises turned into problems, I guess that's why only the bench press, deadlifts and squats are done for maxes.

I really enjoy doing the 8x3 sheme, I think it's my favorite workout scheme ever, but it does seem to take a long time to complete the workouts, and can get a bit boring. Sometimes before the first set I ponder just loading more weight on the bar and doing only a couple of heavier sets instead of 8. But, I know it works for me, that's why I do it. What you are doing would probably work for a low rep guy like myself too, I am just too stubborn to do it long enough to see any results. what is your frequency per push/pull/leg workout that works best for you?

I almost want to try what you are doing and get a little competition going since we are so close on everything with the exception of squats (we won't touch that one).

Frequency is every six days. Push/Pull/off/legs/off/push/pull/off/legs/off

A competition would be nice, however today is the start of my non-solid food velocity diet. My numbers are all going to nosedive for about a month.

Stewart20 · 05-16-2008, 09:24 AM

Quote:

Originally Posted by KelJu

Frequency is every six days. Push/Pull/off/legs/off/push/pull/off/legs/off

A competition would be nice, however today is the start of my non-solid food velocity diet. My numbers are all going to nosedive for about a month.

that's every five days, but who's counting?

So you really are going through with that diet huh?

KelJu · 05-16-2008, 02:12 PM

Quote:

Originally Posted by Stewart20

that's every five days, but who's counting?

So you really are going through with that diet huh?

Started today. I am in hell. I am so tired, and my stomach hurts.

Stewart20 · 05-16-2008, 02:51 PM

Quote:

Originally Posted by KelJu

Started today. I am in hell. I am so tired, and my stomach hurts.

AKIRA · 05-18-2008, 11:49 AM

Quote:

Originally Posted by Stewart20

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.

After bumping into shelves in here, I thought the same thing.

I see that there is 1 horizontal and 1 vertical to most of the compounds on a workout day. It makes me think of other ideas though...

Id like to do only 2 compound exercises, but I think 5 heavy reps wouldnt be enough. However, I honestly dont know...

8x3 seems feasible, but like Stewart said later on, it is pretty boring. Shit 5x5 with a full recovery sucked.

So many ideas...

Stewart20 · 05-18-2008, 02:47 PM

Quote:

Originally Posted by AKIRA

After bumping into shelves in here, I thought the same thing.

I see that there is 1 horizontal and 1 vertical to most of the compounds on a workout day. It makes me think of other ideas though...

Id like to do only 2 compound exercises, but I think 5 heavy reps wouldnt be enough. However, I honestly dont know...

8x3 seems feasible, but like Stewart said later on, it is pretty boring. Shit 5x5 with a full recovery sucked.

So many ideas...

I will tell you it is a lot easier to get psyched for that one heavy set then it was to get psyched for 8 freaking sets of 3. I imagine doing something like this for a while FOR ME, will produce excellent strength gains, and nothing as far as size gains, at which point I will have to fight past the psychological aspect of not being as "BIG" as I was/want to be, regardless of how my strength is coming along.

KelJu · 05-26-2008, 06:57 PM

Quote:

Originally Posted by Stewart20

I will tell you it is a lot easier to get psyched for that one heavy set then it was to get psyched for 8 freaking sets of 3. I imagine doing something like this for a while FOR ME, will produce excellent strength gains, and nothing as far as size gains, at which point I will have to fight past the psychological aspect of not being as "BIG" as I was/want to be, regardless of how my strength is coming along.

Big seems to be a very subjective adjective among people these days. I went from 245 to 230 in a few weeks, and I am still losing. Yesterday, a girl at the tanning place next door to our gym tells me that I am looking bigger. I told here that I lost 15lb. She said it must she seem like I am bigger now that I am much more cut.

I lift for health and just to feel good, but I know in the back of my mind that looking good takes priority over the other stuff whether I will admit it or not. Why else would I be on this very unhealthy diet?

Witchblade · 05-27-2008, 08:28 AM

How are you doing? Are you still suffering from those symptoms?

fufu · 05-27-2008, 09:24 AM

Quote:

Originally Posted by KelJu

Big seems to be a very subjective adjective among people these days. I went from 245 to 230 in a few weeks, and I am still losing. Yesterday, a girl at the tanning place next door to our gym tells me that I am looking bigger. I told here that I lost 15lb. She said it must she seem like I am bigger now that I am much more cut.

I lift for health and just to feel good, but I know in the back of my mind that looking good takes priority over the other stuff whether I will admit it or not. Why else would I be on this very unhealthy diet?

same thing happened to me. This kid told me every time he sees me I look bigger(I see him once or twice a month). In the time he has known me I went from 205 to 183.

KelJu · 05-28-2008, 10:57 AM

Quote:

Originally Posted by Witchblade

How are you doing? Are you still suffering from those symptoms?

I am symptom free. I have figured this shit I think.

KelJu · 05-28-2008, 11:00 AM

Saturday 05/24/08
Leg Day

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

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

Leg Extensions: (3m 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 15
Set 4: 270 x 10

KelJu · 05-28-2008, 11:06 AM

Tuesday - 05/28/2008
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 4 This just doesn't seem right. I still can't figure out how I was able to do that at 15lbs lighter.

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

Dips: (3m RI)
Set 1: BW x 25
Set 2: BW x 20

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

Seated Abdominal Crunch Machine: (2m RI)
Set 1: 185 x 10
Set 2: 125 x 10 with 5 second negative
Set 3: 125 x 10 with 5 second negitive

Weighted Crunches: (3m RI)
Set 1: 45 x 10
Set 2: 45 x 10

Ok, my power and strength are back. I have figured out how to make this diet work while maintaining most of my strength. I am still tweakign here and there looking for the right combinations.

KelJu · 06-01-2008, 06:24 PM

*************Switching to Hypertrophy*************

Sunday - 02/04/2008
Pull Day
Weight: 227

Cable Front Pulldown: (2-5-5 Tempo) (2m RI)
Set 1: 140 x 8
Set 2: 160 x 8
Set 3: 160 x 7

Close Grip Cable Underhand Pulldown: (2-5-5 Tempo) (2m RI)
Set 1: 160 x 8
Set 2: 160 x 6

T-Bar Row: (2-5-5 Tempo) (2m RI)
Set 1: 225 x 8
Set 2: 225 x 8

Cable Straight Back Seated Row: (2-5-5 Tempo) (2m RI)
Set 1: 120 x 8
Set 2: 100 x 8

Behind Back Grip Smith Machine Shrugs: (2-2-2 Tempo) (2m RI)
Set 1: 225 x 12
Set 2: 275 x 12
Set 3: 315 x 12

Barbell Curls: (2-5-5 Tempo) (2m RI)
Set 1: 80 x 10
Set 2: 80 x 10
Set 3: 80 x 7

Ok, I know that looks a little weird, but I am just experimenting with something. My power is not going to get any better while I am cutting, so I am switching to hypertrophy maybe for the entire summer. Come Fall, I'll go back to power workouts.

The new tempo is a mothafucka. I am actually getting sore again. I know I know, that doesn't mean I am improving, but it does show me that my body doesn't know what I am doing to it, which is fine by me.

I haven't training for pure hypertrophy in a long time, so I am accepting any and all advice from people who have used this type of training and made it work.

KelJu · 06-01-2008, 06:25 PM

Sunday - 06/01/2008
Leg Day
Weight: 226

Squat: (2-1-2 Tempo) (3m RI)
Set 1: 135 x 5
Set 2: 225 x 5
Set 3: 315 x 3
Set 4: 375 x 3

Standing Single Leg Curls: (2-5-5 Tempo) (2m RI)
Set 1: 80 x 10
Set 2: 80 x 10
Set 3: 70 x 10

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

Lever Seated Calf Extensions: (2-5-5 Tempo) (2m RI)
Set 1: 200 x 12
Set 2: 230 x 12
Set 3: 250 x 12
Set 4: 270 x 12

I am not going to try to do slow tempo squats. The gym squat rack doesn't have safety catches, and I don't want to risk hurting myself. I also didn't like how my knee felt when I tried doing slow tempo leg extensions, so I will continue my old way of doing those two exercises.

soxmuscle · 06-02-2008, 05:22 PM

How was the birthday weekend?

KelJu · 06-02-2008, 06:11 PM

Quote:

Originally Posted by soxmuscle

How was the birthday weekend?

Like any other day. I didn't tell anyone it was my birthday. I got quite a few calls from friends and family, so that was cool.

Witchblade · 06-02-2008, 06:47 PM

I forgot my own birthday last time. Took me a good 10 seconds to realize why my mother congratulated me.

Instead of wishing you a happy birthday, I'll give you this.

KelJu · 06-02-2008, 06:57 PM

Quote:

Originally Posted by Witchblade

I forgot my own birthday last time. Took me a good 10 seconds to realize why my mother congratulated me.

Instead of wishing you a happy birthday, I'll give you this.

You are a good friend witch. You even know my favorite porn actresses.

Double D · 06-09-2008, 05:44 PM

Nice job on those squats big guy!

05-27-2008, 08:28 AM	#2108
Witchblade Succinct Elite Member Join Date: Jul 2006 Location: Holland Posts: 4,143 Photos: 2	How are you doing? Are you still suffering from those symptoms?
	My Journal My Linkdump [LSFW] IM Official FAQ [WORK IN PROGRESS]

06-02-2008, 05:22 PM	#2115
soxmuscle do work son Join Date: Aug 2004 Location: I will eat your face Posts: 7,884 Photos: 10	How was the birthday weekend?
	Age: 20 \| Height: 5'7" \| Weight: 150 lbs \| Penis: 12 inches

06-02-2008, 06:47 PM	#2117
Witchblade Succinct Elite Member Join Date: Jul 2006 Location: Holland Posts: 4,143 Photos: 2	I forgot my own birthday last time. Took me a good 10 seconds to realize why my mother congratulated me. Instead of wishing you a happy birthday, I'll give you this.
	My Journal My Linkdump [LSFW] IM Official FAQ [WORK IN PROGRESS]

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06-09-2008, 05:44 PM	#2119
Double D Senior Member Elite Member Join Date: May 2006 Location: Illinois Posts: 9,850	Nice job on those squats big guy!