KelJu's Master Plan

Brutus_G · 08-27-2008, 04:19 PM

Quote:

Originally Posted by fufu

I was going to mention that, but I figured you'd find out for yourself. It is so different from weight lifting. I found out the same thing when I started doing BJJ. That is why I do all conditioning now. I'm still physically stronger than most of the other guys but you realize that technique and conditioning play a much larger role.

good luck with your decision.

Yeah i noticed that day 2 with my trainer he would just let me get tired then submit me he actually had to tell me not to muscle it to much.

Hey kelju which weight class would you be looking to fight at 205?

KelJu · 08-27-2008, 04:40 PM

Quote:

Originally Posted by Brutus_G

Yeah i noticed that day 2 with my trainer he would just let me get tired then submit me he actually had to tell me not to muscle it to much.

Hey kelju which weight class would you be looking to fight at 205?

I'm not looking to fight. I decided that picking up heavy shit is more important than MMA right now.

I might try it later, but I also don't have the time or the money to sacrifice to it.

fufu · 08-27-2008, 05:12 PM

I wouldn't worry about that weight gain. I agree with WB. Plus you are a big guy, you will have more residual gains from that sort of thing more than someone smaller just because you carry more mass(cells).

When I up my cals my carbs and sodium go up too and I can put on up to 5 lbs easy, sometimes 8, sometimes even 10.

KelJu · 08-28-2008, 08:36 PM

Thursday - 08/28/2008
Pull Day
Hypertrophy Day

Weight: 223

Chinups: (2m RI)
Set 1: BW x 10
Set 2: BW x 10

Cable Pulldowns: (2m RI)
Set 1: 180 x 10
Set 2: 180 x 10

Chest Assisted Rows Pronated Grip: (2m RI)
Set 1: 180 x 10
Set 2: 270 x 10

Iso-Laterial Rows Supinated Grip: (2m RI)
Set 1: 270 x 10
Set 2: 270 x 10

Behind Back Barbell Shrugs: (2m RI)
Set 1: 405 x 20
Set 2: 455 x 20
Set 3: 500 x 15

Seated Neutral Grip Shrugs: (2m RI)
Set 1: 270 x 12
Set 2: 270 x 12

Seated Dumbbell Hammer Curls: (2m RI)
Set 1: 40 x 10
Set 2: 45 x 10
Set 3: 45 x 10

KelJu · 09-03-2008, 08:25 PM

Wednesday - 09/03/2008
Leg Day
Power Day

Weight: 220

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

Standing Single Leg Curls: (2.5m RI)
Set 1: 100 x 5
Set 2: 110 x 5
Set 3: 120 x 5
Set 4: 140 x 5

Leg Extensions: (2.5m RI)
Set 1: 310 x 10
Set 2: 310 x 10

Lever Seated Calf Extensions: (2m RI)
Set 1: 310 x 15
Set 2: 230 x 15
Set 3: 350 x 10 + 10s static contraction

KelJu · 09-03-2008, 08:29 PM

Tuesday - 08/26/2008
Push Day
Power Day

Weight: 219

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

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

Single Arm Cable Arm Extensions: (3m RI)
Set 1: 30 x 5
Set 2: 35 x 5
Set 3: 42.5 x 4

Lever Seated Crunch: (2m RI)
Set 1: 185 x 8
Set 2: 200 x 8

Incline Twisting Sit-up: (2m RI)
Set 1: BW x 12
Set 2: BW x 12

Diet

fufu · 09-03-2008, 08:35 PM

nice benching, how are the shoulders feeling?

KelJu · 09-03-2008, 08:48 PM

Quote:

Originally Posted by fufu

nice benching, how are the shoulders feeling?

Funny you should ask. I think i injured my right shoulder again bench pressing, but it doesn't feel like it was hurt bad. I think I'll skip bench pressing and dips for a few weeks.

fufu · 09-03-2008, 09:17 PM

good good

KelJu · 09-05-2008, 08:27 PM

Friday - 09/05/2008
Pull Day
Power Day

Weight: 222

Weighted Chinups: (3m RI)
Set 1: BW+10 x 6
Set 2: BW+25 x 6
Set 4: BW+45 x 6

Cable Pulldowns:
Set 1: 200 x 6

Cable Underhand Pulldown:
Set 1: 200 x 6

Cable Straight Back Seated Row: (3m RI)
Set 1: 160 x 5
Set 2: 160 x 5

Chest Assisted Rows Pronated Grip: (3m RI)
Set 1: 360 x 5
Set 2: 410 x 5

Behind Back Barbell Shrugs: (3m RI)
Set 1: 405 x 15
Set 2: 455 x 15
Set 3: 500 x 15
Set 4: 550 x 10

Seated Neutral Grip Shrugs: (3m RI)
Set 1: 270 x 12
Set 2: 270 x 12

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

Barbell Curls: (3m RI)
Set 1: 95 x 5
Set 2: 115 x 5

Treadmill Running: 1 mile @ 8 mph

My workout was awesome, but it lasted way too long. I was feeling good, and got carried away.

Witchblade · 09-06-2008, 01:03 PM

Do you really eat your eggs raw or do you just put that into Fitday for convenience purposes?

**Built** · 09-06-2008, 01:11 PM

I had someone ask me about my diet once - said she admired what I was doing, but wasn't sure about eating all that raw food...

I was speechless.

KelJu · 09-06-2008, 01:44 PM

Quote:

Originally Posted by Witchblade

Do you really eat your eggs raw or do you just put that into Fitday for convenience purposes?

Lol, I am extreme, but no where near that extreme. It is for convenience.

I invented a dish that I eat twice a day that involves 4 eggs 1 cup steamed broccoli, 1 cup steamed asparagus, 1/2 cup steamed squash, 2 servings shredded cheese 1 serving cottage cheese, and 1 cup salsa. It taste freaking awesome, and proves a great way for me to get my veggies. I can cook this dish from fresh ingredients to completion in about 20 minutes.

AKIRA · 09-08-2008, 06:54 PM

Holy shit. That does sound like a tasty dish. I was wondering if you were eating a dozen eggs in one sitting.

Are you doing some sort of P/RR/S?

KelJu · 09-09-2008, 09:53 PM

Quote:

Originally Posted by AKIRA

Holy shit. That does sound like a tasty dish. I was wondering if you were eating a dozen eggs in one sitting.

Are you doing some sort of P/RR/S?

I'm not doing p/rr/s. I just like to switch between high and low reps each week. I never really liked p/rr/s because I rarely ever saw improvement from shock, so I just threw it out.

KelJu · 09-09-2008, 09:56 PM

Saturday - 09/06/2008
Leg Day
Power Day

Weight: 222

Squat: (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: (2.5m RI)
Set 1: 100 x 5
Set 2: 130 x 5
Set 3: 150 x 5 *Personal Best

Leg Extensions: (2.5m RI)
Set 1: 310 x 12
Set 2: 320 x 12 *Personal Best

Lever Seated Calf Extensions: (2m RI)
Set 1: 310 x 12
Set 2: 230 x 10
Set 3: 350 x 10 + 10s static contraction *Personal Best

Fantastic! I am seeing wonderful gains in my legs on a higher calorie intake, but I am getting fatter, too. Oh well, fuck it. Its winter time anyhow, and I will be looking swole in fitted Ts and jeans.

KelJu · 09-09-2008, 10:05 PM

Tuesday - 09/09/2008
Push Day
Power Day

Weight: 226 <--- Fuckkkkkkkkk!

Flat Dumbbell Presses: (3m RI)
Set 1: 80 x 10
Set 2: 100 x 10
Set 3: 110 x 8 *Personal Best

Standing Barbell Military Press: (2.5m RI)
Set 1: 135 x 8
Set 2: 135 x 8
Set 3: 135 x 8

Weighted Dips: (3m RI)
Set 1: BW+25 x 10
Set 2: BW+45 x 10
Set 3: BW+90 x 9

Cable Rope Triceps Pushdown: (2.5m RI)
Set 1: 50 x 10
Set 2: 80 x 10
Set 3: 90 x 8

Lever Seated Crunch: (2m RI)
Set 1: 185 x 6
Set 2: 200 x 8
Set 3: 200 x 10 *Personal Best

Incline Twisting Sit-up: (2m RI)
Set 1: BW x 12

Fantastic again. My pushing power is peak again. If I could just get my squatting power back up. I am still getting fatter. I like the strength and all, but I may need to take a month and slowly cut back down a little.

I went home to see my folks over the weekend and my mom cooked up a storm. Bless her heart, she just doesn't know shit about nutrition. Even the veggies were deep fried, but I loved it. I am not posting my diet, because it is embarrassing how bad I have eaten over the last 4 days.

Brutus_G · 09-10-2008, 02:27 PM

Atleast your getting strong and bigger.

KelJu · 09-10-2008, 08:18 PM

Quote:

Originally Posted by Brutus_G

Atleast your getting strong and bigger.

But I don't want to be a fatass.

I am back in diet mode today. My goal is to eat over a pound of veggies a day. Today was a flawless victory.

BoneCrusher · 09-10-2008, 09:25 PM

Are you a fat ass? I'm at 205 now and feel like a stick boy still, but everyone says I'm ripped. I liked being 230 and strong. So there's my question ... are you fat ass or just a big assed dude? I doubt you're fat Brother K ...

KelJu · 09-10-2008, 09:47 PM

I'm swole up and strong as fuck, but I have love handles and belly fat. I consider myself a fatass unless I have a 6-pack. I'm in good shape, but I know I could be doing better.

BoneCrusher · 09-10-2008, 10:28 PM

Lol ... so then you gonna wear the plastic bags so you can spot reduce?

No worries bro. We all go through the stages of weight gain and loss. You will get back down where you wanna be ...

... just don't lose power in the process

Brutus_G · 09-11-2008, 06:20 AM

Quote:

Originally Posted by KelJu

I'm swole up and strong as fuck, but I have love handles and belly fat. I consider myself a fatass unless I have a 6-pack. I'm in good shape, but I know I could be doing better.

I hear ya here buddy. I feel fat as fuck gonna cut down to 180 in 7-10 days. Post up a shirtless pic before and after you cut.

KelJu · 09-12-2008, 07:57 PM

Thrusday - 09/11/2008
Pull Day
Hypertrophy

Weight: 222

Chinups Neutral Grip: (2m RI)
Set 1: BW x 12
Set 2: BW x 12

Pullups: (2m RI)
Set 1: BW x 10
Set 2: BW x 8

Cable Pulldowns: (2m RI)
Set 1: 180 x 8
Set 2: 180 x 8

Dumbbell Rows: (2m RI)
Set 1: 60 x 10
Set 2: 70 x 10
Set 3: 80 x 10

Chest Assisted Rows Pronated Grip: (2m RI)
Set 1: 270 x 10

Behind Back Barbell Shrugs: (3m RI)
Set 1: 405 x 15
Set 2: 455 x 15
Set 3: 500 x 10

Seated Neutral Grip Shrugs: (3m RI)
Set 1: 270 x 12
Set 2: 270 x 12

Dumbbell Hammer Curls: (3m RI)
Set 1: 40 x 8
Set 2: 45 x 8
Set 3: 50 x 8

Treadmill Running: 1 mile @ 8 mph

08-27-2008, 05:12 PM	#2163
fufu fiendish thingy Elite Member Join Date: Nov 2005 Location: Massachusetts Posts: 16,447 Photos: 7	I wouldn't worry about that weight gain. I agree with WB. Plus you are a big guy, you will have more residual gains from that sort of thing more than someone smaller just because you carry more mass(cells). When I up my cals my carbs and sodium go up too and I can put on up to 5 lbs easy, sometimes 8, sometimes even 10.
	fufu's 1337 Journal Your diet will set you free.

09-03-2008, 08:35 PM	#2167
fufu fiendish thingy Elite Member Join Date: Nov 2005 Location: Massachusetts Posts: 16,447 Photos: 7	nice benching, how are the shoulders feeling?
	fufu's 1337 Journal Your diet will set you free.

09-03-2008, 09:17 PM	#2169
fufu fiendish thingy Elite Member Join Date: Nov 2005 Location: Massachusetts Posts: 16,447 Photos: 7	good good
	fufu's 1337 Journal Your diet will set you free.

09-06-2008, 01:03 PM	#2171
Witchblade Succinct Elite Member Join Date: Jul 2006 Location: Holland Posts: 4,426 Photos: 2	Do you really eat your eggs raw or do you just put that into Fitday for convenience purposes?
	My Linkdump [LSFW] IM Official FAQ [WORK IN PROGRESS]

09-08-2008, 06:54 PM	#2174
AKIRA I am Rollo Tomassee.. Elite Member Join Date: Jul 2005 Location: Outside the box Posts: 7,905 Photos: 3	Holy shit. That does sound like a tasty dish. I was wondering if you were eating a dozen eggs in one sitting. Are you doing some sort of P/RR/S?
	6' 209lbs (8/16) Bench 360 (11/29) Weighted Pullups 80lbs 3x3 (3/19) Squat 370 Deadlift after herniation 385lbs 3x3 (3/17) NASM certified 2/06 Journal

09-10-2008, 02:27 PM	#2178
Brutus_G Registered User Join Date: Mar 2006 Posts: 5,124 Photos: 24	Atleast your getting strong and bigger.
	"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

09-10-2008, 09:25 PM	#2180
BoneCrusher Lift or Die Elite Member Join Date: Jul 2004 Location: Austin Texas Posts: 8,567	Are you a fat ass? I'm at 205 now and feel like a stick boy still, but everyone says I'm ripped. I liked being 230 and strong. So there's my question ... are you fat ass or just a big assed dude? I doubt you're fat Brother K ...

09-10-2008, 10:28 PM	#2182
BoneCrusher Lift or Die Elite Member Join Date: Jul 2004 Location: Austin Texas Posts: 8,567	Lol ... so then you gonna wear the plastic bags so you can spot reduce? No worries bro. We all go through the stages of weight gain and loss. You will get back down where you wanna be ... ... just don't lose power in the process