Fucking Determined!

[KelJu]

02/27/14 - Thursday
Legs - Medium to High Reps

Squats: (3m RI)
Set 1: 135 x 10
Set 2: 225 x 10
Set 3: 275 x 10
Set 4: 315 x 10

Leg Extensions: (2m RI)
Set 1: 230 x 20
Set 2: 250 x 16
Set 3: 250 x 16

Lying Leg Curls: (2m RI)
Set 1: 125 x 10
Set 2: 140 x 10
Set 3: 155 x 10
Set 3: 170 x 7

Seated Calf Raises: (2m RI)
Set 1: 180 x 20 --------------Injury! FUUUUUUUUUUUUUUUUUUUUUUUCK!


Workout was going awesome, but I tried to up the weight on seated calf raises and pulled a muscle in my calf. It is a small setback. I should be fine in a week. I will lift around it until it heals.

Besides that, I am very happy. I was 2lbs lighter today, but legs keep getting stronger.

 

[SheriV]

beard looks good!

so does the rest of you...leaner!

 

[IronAddict]

5 Week Progress:

 

[IronAddict]

5 Week Progress:

http://www.ironmagazineforums.com/attachment.php?attachmentid=53498[/QUOTE]

touchy ass phone! Phuquin outstanding, Kelju! A big change for sure. Throw tren into that coctail and you are quite an interesting fellow. That last pic looks like you really want to beat somebody!

 

[KelJu]

Thanks so much everyone for the supportive words. It really does matter. It helps me to push myself harder.

 

[KelJu]

02/28/14 - Friday
Push - Low Reps

Bench Press: (3m RI)
Set 1: 135 x 5
Set 2: 225 x 5
Set 3: 275 x 5
Set 4: 295 x 5
Set 5: 315 x 3

Military Press: (3m RI)
Set 1: 95 x 5
Set 2: 135 x 5
Set 3: 155 x 5
Set 4: 155 x 5
Set 5: 175 x 2

Dips: (3m RI)
Set 1: BW+45 x 6
Set 2: BW+90 x 6

Lying DB Tricep Extension: (3m RI)
Set 1: 25 x 6
Set 2: 30 x 6
Set 3: 35 x 6
Set 4: 40 x 5
Set 4: 40 x 5

Torso Twist: (2m RI)
Set 1: 205 x 15
Set 2: 205 x 15

Hanging Crunches: (2m RI)
Set 1: BW x 20
Set 2: BW x 15

Weighted Crunches: (2m RI)
Set 1: BW+10 x 30
Set 2: BW+10 x 20

 

[KelJu]

My volume and intensity is too high for the amount of calories I am taking in. I have felt tired for the past 4 days. My joints are starting to hurt. I think I am pushing too hard. I am going to add a few extra calories, stop doing low rep high weight training once I finish this iteration of push/pull.legs. I have been dropping weight like crazy. I have consistently weighed in a pound lighter every time I go to the gym. I was 213 today.

My motivation and determination are at the max, but my rational thinking brain is telling me to take it down a notch before I fuck myself up.

 

[IronAddict]

That's the word I was searching for, intensity. I bet you'd be one helluva workout partner!

 

[KelJu]

03/02/14 - Sunday
Pull Day - Low Reps

Chin-ups: (3m RI)
Set 1: BW+25 x 6
Set 2: BW+45 x 6
Set 3: BW+55 x 5
Set 4: BW+65 x 4
Set 5: BW+70 x 4

Standing Single Arm Cable Rows: (3m RI)
Set 1: 65 x 6
Set 2: 80 x 6
Set 3: 87.5 x 5
Set 4: 95 x 5
Set 5: 95 x 5

Upright Rows: (3m RI)
Set 1: 95 x 6
Set 2: 105 x 6
Set 3: 115 x 6
Set 4: 120 x 5

Shrugs: (3m RI)
Set 1: 315 x 15
Set 2: 405 x 15
Set 3: 495 x 12
Set 4: 500 x 10

Hyper Extensions: (2m RI)
Set 1: BW+45 x 20
Set 2: BW+45 x 20

Preacher Curl Machine: (3m RI)
Set 1: 55 x 6
Set 2: 65 x 6
Set 3: 75 x 5
Set 4: 90 x 5
Set 5: 100 x 4

 

[KelJu]

I increased my calories and my strength came back. I made massive imp[improvements since my last pull day. I added about 300 calories. Basically I have a small 4oz hamburger patty with my eggs. I also am eating more oatmeal.

I quit smoking cigarettes, and I have been running every morning to try and strengthen my cardiovascular system and improve energy output in the gym. It has already started to make a difference. I will be taking final pictures tonight for elite peptides log. I will post here as well.

 

[KelJu]

03/03/14 - Monday
Legs - Low Reps

Squats: (3m RI)
Set 1: 135 x 5
Set 2: 225 x 5
Set 3: 315 x 5
Set 4: 335 x 5
Set 5: 355 x 3

Leg Extensions: (3m RI)
Set 1: 250 x 12
Set 2: 270 x 12
Set 3: 290 x 12

SLDL: (3m RI)
Set 1: 135 x 6
Set 2: 185 x 6
Set 3: 225 x 6
Set 4: 245 x 6

Seated Calf Raises:
Set 1: 45 x 100
Set 2: 55 x 100
Set 3: 65 x 100


I did light calf work because my calf is still a little tender from last workout injury.

 

[KelJu]

03/04/14 - Tuesday
Push - High Reps

Bench Press: (2m RI)
Set 1: 135 x 10
Set 2: 225 x 10
Set 3: 225 x 9
Set 4: 185 x 10
Set 5: 195 x 9

DB Shoulder Press: (2m RI)
Set 1: 35 x 10
Set 2: 40 x 10
Set 3: 40 x 10
Set 4: 45 x 9

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

Cable Single Arm Extensions: (2m RI)
Set 1: 25 x 10
Set 2: 20 x 12

Hanging Crunches: (2m RI)
Set 1: BW x 20
Set 2: BW x 15

Weighted Crunches: (2m RI)
Set 1: BW+10 x 30
Set 2: BW+10 x 25
Set 3: BW+10 x 25

 

[KelJu]

I just finished up my Elite peptides log. I didn't get to where I wanted to be, but I got pretty damn far. I am satisfied with the results considering the time frame I was working with. Here are 8 week progress pictures. Like I said in the other log. These pictures were taken cold on a day that I did not workout.

 

[KelJu]

I finished my cut before I got to my goal because I felt I wasn't taking in enough calories and I was in danger of injury or burning out. Gains on pull days seem to have slowed. I am switching to a more bodybuilder oriented hypertrophy based regiment. However, I am concerned, because I do not respond well to hypertrophy based training. It just seems like I do the exact same weight as last time with little or no improvement. If anyone has any tips or advice, I am all ears.

Training today sucked. I felt weaker than on my last pull day, but I am up in body weight. This is fucking unacceptable! I am not sure what I am doing wrong that is causing me to take a step backwards. I increased workout frequency, and I could be over training. My volume is pretty high as well.

I might need to switch from (on, on, off, on, on, off) to (on, on, off, on, off) to give me more rest between sessions.

 

[KelJu]

03/06/14 - Thursday
Pull Day - High Reps

Chin-Ups: (2.5m RI)
Set 1: BW x 11
Set 2: BW x 10
Set 3: BW x 9
Set 4: BW x 8

Standing Single Arm Cable Row: (2m RI)
Set 1: 65 x 12
Set 2: 72.5 x 12

Seated Cable Row Supinated Grip: (2m RI)
Set 1: 120 x 12
Set 2: 120 x 12

Up-Right Rows: (2m RI)
Set 1: 95 x 12
Set 2: 85 x 15
Set 3: 90 x 12
Set 4: 90 x 10

Shrugs: (2.5m RI)
Set 1: 315 x 30
Set 2: 315 x 30
Set 3: 315 x 25
Set 4: 315 x 25

Hyper Extensions: (2m RI)
Set 1: BW+45 x 20
Set 2: BW+45 x 15
Set 3: BW+45 x 15

Preacher Curls: (2m RI)
Set 1: 55 x 12
Set 2: 65 x 12
Set 3: 65 x 10
Set 4: 55 x 10

 

[KelJu]

03/08/14 - Saturday
Legs - High Reps

Squats: (2.5m RI)
Set 1: 135 x 12
Set 2: 225 x 12
Set 3: 275 x 12
Set 4: 295 x 10
Set 4: 315 x 8

Leg Extensions: (2m RI)
Set 1: 250 x 15
Set 2: 270 x 12
Set 3: 270 x 12

Lying Leg Curls: (2m RI)
Set 1: 125 x 12
Set 2: 125 x 12
Set 3: 110 x 15

Leg Press Calf Extensions: (2m RI)
Set 1: 495 x 40
Set 2: 585 x 40

Standing Calf Raises: (2m RI)
Set 1: 115 x 60
Set 2: 155 x 50
Set 3: 175 x 40



I was weaker than last workout. This shit ain't fucking cool! Fat loss has stagnated. Muscle building has stagnated. I am going to eat like a mother fucking pig until my strength gains come back, and then I will dial it back down.

 

[sneedham]

Nice journal my man....Keep it up and congrats on quitting the smokes....

 

[Stewart14]

I finished my cut before I got to my goal because I felt I wasn't taking in enough calories and I was in danger of injury or burning out. Gains on pull days seem to have slowed. I am switching to a more bodybuilder oriented hypertrophy based regiment. However, I am concerned, because I do not respond well to hypertrophy based training. It just seems like I do the exact same weight as last time with little or no improvement. If anyone has any tips or advice, I am all ears.

Training today sucked. I felt weaker than on my last pull day, but I am up in body weight. This is fucking unacceptable! I am not sure what I am doing wrong that is causing me to take a step backwards. I increased workout frequency, and I could be over training. My volume is pretty high as well.

I might need to switch from (on, on, off, on, on, off) to (on, on, off, on, off) to give me more rest between sessions.

I'm having the opposite problem as you, my lifts are trending upward on everything, but my bodyweight is trending downward, and this is not by design. Granted, I admit I'm probably not eating quite as much as I should be, but I'm certainly not dieting, so I share in your frustrations.

As far as the training goes, I read some of what you were doing, and it really doesn't seem like that much more volume then I am doing, it's definitely more, but not a ton more considering you are much younger than me, and cycling at the moment. You said you think you're pushing too hard. Honesty, that could be the only problem. I always gravitate to a push/legs/off/pull/off repeat schedule, but when I do it for a couple of weeks, I notice I feel drained. When I switch to a one on one off schedule, I always feel better. Now, it sucks because I always have to watch my volume because I am doing the lifts more often that way, but I really feel always having a day off after lifting makes a huge difference, especially when you're old like me.

The other thing that is helping me a lot I think is cycling intensities, which it seems like you are doing with the rep range changes. I set my training up like a modified 531 scheme, only I use 9, 7 and 5 reps and pyramid up and down instead of doing that nonsense 5 sets of 10 at 50% bullshit which I think is a waste. I always know what I am going to lift when I workout, and dont push it even if I could. It's all about getting the most work in with the least work if that makes sense.

I set it up like this:
day 1
bench
pendlay rows
overhead press

day 2
squats
chinups
sldl

I don't do curls or tricep work because frankly, I can't because of my bad elbow, otherwise I would put dips on day 1 and curls on day 2. Right there covers almost prob 85% of what you are doing.

So maybe try an extra rest day in between lifting days, consolidate your lifts to fit into less days, and keep cycling intensities, maybe that can help you?

 

[KelJu]

I'm having the opposite problem as you, my lifts are trending upward on everything, but my bodyweight is trending downward, and this is not by design. Granted, I admit I'm probably not eating quite as much as I should be, but I'm certainly not dieting, so I share in your frustrations.

As far as the training goes, I read some of what you were doing, and it really doesn't seem like that much more volume then I am doing, it's definitely more, but not a ton more considering you are much younger than me, and cycling at the moment. You said you think you're pushing too hard. Honesty, that could be the only problem. I always gravitate to a push/legs/off/pull/off repeat schedule, but when I do it for a couple of weeks, I notice I feel drained. When I switch to a one on one off schedule, I always feel better. Now, it sucks because I always have to watch my volume because I am doing the lifts more often that way, but I really feel always having a day off after lifting makes a huge difference, especially when you're old like me.

The other thing that is helping me a lot I think is cycling intensities, which it seems like you are doing with the rep range changes. I set my training up like a modified 531 scheme, only I use 9, 7 and 5 reps and pyramid up and down instead of doing that nonsense 5 sets of 10 at 50% bullshit which I think is a waste. I always know what I am going to lift when I workout, and dont push it even if I could. It's all about getting the most work in with the least work if that makes sense.

I set it up like this:
day 1
bench
pendlay rows
overhead press

day 2
squats
chinups
sldl

I don't do curls or tricep work because frankly, I can't because of my bad elbow, otherwise I would put dips on day 1 and curls on day 2. Right there covers almost prob 85% of what you are doing.

Dude, thanks alot. Those are good ideas. I think i will implement some of them soon. I am taking a 5 day vacation/work visit to Alabama. Knocked out an IT job in two days, got paid nicely, now the rest of my trip will be spent visiting friends and family.

When I get back, to Atlanta, I think i need to throw everything out, and completely restructure my training. Adaption could be part of my problem as well. I am also going to back a big uncleZ order once these checks go in the bank. That will help to.

 

[KelJu]

03/14/14 - Friday
Push - High Reps

Bench Press: (2m RI)
Set 1: 135 x 10
Set 2: 225 x 10
Set 3: 225 x 8
Set 4: 185 x 10

Decline Press: (2m RI)
Set 1: 185 x 10
Set 2: 175 x 10

Military Press: (2m RI)
Set 1: 95 x 10
Set 2: 105 x 10
Set 3: 115 x 8

Dips: (2m RI)
Set 1: BW x 25
Set 2: BW x 22
Set 3: BW x 22

Cable Single Arm Extensions: (2m RI)
Set 1: 20 x 12
Set 2: 25 x 12

Hanging Crunches: (2m RI)
Set 1: BW x 20
Set 2: BW x 15

Weighted Crunches: (2m RI)
Set 1: BW+10 x 25
Set 2: BW+10 x 15

Torso Twist: (2m RI)
Set 1: 205 x 15
Set 2: 205 x 15


OMFG! I was in so much pain during that workout. I thought my shoulders were going to fall the fuck off. Cramps, muscle burning, spasms, holy shit. WTF is happening to me. I hope whatever this shit is clears up with a quickness.

 

[KelJu]

03/15/14 - Saturday
Pull Day - High Reps

Chin-Ups: (2m RI)
Set 1: BW x 10
Set 2: BW x 10
Set 3: BW x 10 + 5 second static hold

Pendlay Rows: (2m RI)
Set 1: 135 x 12
Set 2: 155 x 10
Set 3: 135 x 12

Up-Right Rows: (2m RI)
Set 1: 95 x 12
Set 2: 105 x 12
Set 3: 115 x 10

Shrugs: (2m RI)
Set 1: 315 x 30
Set 2: 315 x 30
Set 3: 315 x 35

Hyper Extensions: (2m RI)
Set 1: BW+45 x 25
Set 2: BW+45 x 20

Preacher Curls: (2m RI)
Set 1: 45 x 12
Set 2: 70 x 10
Set 3: 80 x 10


Dropping the total volume until I get my groove back. I think I was training both to often with too high of a volume and it fucked my body up. I stopped taking the clen as well. I am not cutting, at the moment. I simply want to start making small amounts of progress again.

Today, I didn't feel as strong as I would have liked, but I felt a 100 times better than yesterday. So, I think what I am doing is a step in the right direction.

 

[KelJu]

03/16/14 - Sunday
Legs - High Reps

Squats: (2m RI)
Set 1: 135 x 12
Set 2: 225 x 12
Set 3: 275 x 12
Set 4: 315 x 11

Leg Extensions: (2m RI)
Set 1: 230 x 20
Set 2: 210 x 20
Set 3: 210 x 15

Lying Leg Curls: (2m RI)
Set 1: 125 x 12
Set 2: 140 x 12
Set 3: 155 x 10

Standing Calf Raises - 5 second contraction with 1 second rest: (1m RI)
Set 1: 215 x 15
Set 2: 215 x 15
Set 3: 215 x 12
Set 4: 215 x 10


Fuck yeah mother fucker! Fuck yeah! 2 weeks of eating dick in the gym, and my shit has finally returned to normal. Intensity, strength, and endurance is back. This is the first workout in a while where i didn't move backwards. So, whatever that funk was, maybe it is gone for good.

 

[KelJu]

Well, I am experimenting with something new. I have purged my life of almost every vice. I have given up alcohol, drugs, pot, and cigarettes. Now recently, I have started day 1 of a stimulant purge. Today is the first day of my adult life that I can remember where I did not consume any stimulants. I am throwing out coffee, pre-workouts, tea, ect. Anything with a stimulant effect must go.

 

[bigcruz]

Looking good bro! I was thinking of taking another day off but after reading this forget it I gotta go!!


Sent from my iPad using Tapatalk

 

[bigcruz]

Great job!


Sent from my iPad using Tapatalk

 

[KelJu]

03/18/14 - Tuesday
Push - High Reps

DB Bench Press: (60sec RI)
Set 1: 80 x 12
Set 2: 80 x 11
Set 3: 70 x 10
Set 4: 60 x 10

Decline Press: (60sec RI)
Set 1: 155 x 12
Set 2: 155 x 12
Set 3: 155 x 10

Military Press: (60sec RI)
Set 1: 85 x 12
Set 2: 85 x 10
Set 3: 75 x 10
Set 4: 65 x 10

Dips: (60sec RI)
Set 1: BW x 25
Set 2: BW x 17
Set 3: BW x 15

Cable Single Arm Extensions: (60sec RI)
Set 1: 25 x 12
Set 2: 20 x 12
Set 3: 15 x 12
Set 4: 10 x 15

Hanging Crunches: (60sec RI)
Set 1: BW x 20
Set 2: BW x 15
Set 3: BW x 10

Torso Twist: (60sec RI)
Set 1: 210 x 15
Set 2: 210 x 15

Weighted Crunches: (60sec RI)
Set 1: BW+10 x 35


Solid training day. I am really liking the 1 minute rest intervals. It is hard and requires more endurance, but I feel like a tank half way though. Workouts also go faster. 1m RI knocks a 1.5 hour workout down to a 50 minute workout.

 

[KelJu]

03/19/14 - Wednesday
Pull Day - High Reps

Cable Pull-down Supinated Grip: (60sec RI)
Set 1: 180 x 12
Set 2: 180 x 10
Set 3: 150 x 10
Set 4: 135 x 10

Standing Single Arm Cable row: (60sec RI)
Set 1: 65 x 12
Set 2: 57.5 x 12
Set 3: 50 x 10
Set 4: 50 x 10

Up-Right Rows: (60sec RI)
Set 1: 75 x 12
Set 2: 75 x 12
Set 3: 80 x 12
Set 4: 80 x 10

Shrugs: (60sec RI)
Set 1: 315 x 15
Set 2: 315 x 15
Set 3: 315 x 15
Set 4: 315 x 15

Hyper Extensions: (60sec RI)
Set 1: BW+45 x 12
Set 2: BW+45 x 12
Set 3: BW+45 x 12
Set 4: BW+45 x 12

Preacher Curls: (60sec RI)
Set 1: 55 x 12
Set 2: 55 x 10
Set 3: 45 x 12
Set 4: 45 x 10


I said it before, but I will say it again. I am really fucking liking hypertrophy based training. I hurts more, but it is more rewarding. My arms and back were swole as fuck all during the workout. Also, I am on day 3 of my purge. No stimulants, sex, jerking off, tobacco, drugs, alcohol, ect.

The only thing going in my body is steroids, peptides, and food. I am a happier person like this. Also, my training is fucking awesome now. I believe that pre-workouts fuck with people's training as much as it helps. Now that I don't take in any stimulants, my body has more resources to use during the workout.

I got the idea of no sex and jerking off from Rickson Gracia. I was watching the movie choke, and he said he does not have sex 20 days before a competition because it depletes the body of energy. Maybe it is bullshit, but maybe not. I am finding that I have unlimited energy in the gym, and it is more of a pain for me to stop working out than it is to continue working out.

 

[KelJu]

03/21/14 - Friday
Legs - High Reps

Squats: (60sec RI)
Set 1: 135 x 12
Set 2: 225 x 12
Set 3: 245 x 12
Set 4: 275 x 12

Leg Extensions: (60sec RI)
Set 1: 210 x 15
Set 2: 210 x 15
Set 3: 210 x 14
Set 4: 210 X 10

Lying Leg Curls: (60sec RI)
Set 1: 95 x 12
Set 2: 110 x 12
Set 3: 110 x 12
Set 4: 95 x 15

Seated Calf Raises: (45sec RI)
Set 1: 90 x 100
Set 2: 100 x 60
Set 3: 110 x 60
Set 4: 120 x 50


Damn solid workout considering I got 2 hours of sleep last night.

 

[fufu]

High reps like that with such short RIs would murder me.

I've just started getting back into higher rep training after training pretty much exclusively in the 1-5 rep range for the past couple years.

It's amazing how instantly weak I feel once I get to rep 7 or 8, it comes out of nowhere. My muscles don't feel that strained, but I just start slowing down like crazy.

 

[KelJu]

High reps like that with such short RIs would murder me.

I've just started getting back into higher rep training after training pretty much exclusively in the 1-5 rep range for the past couple years.

It's amazing how instantly weak I feel once I get to rep 7 or 8, it comes out of nowhere. My muscles don't feel that strained, but I just start slowing down like crazy.

It is a little hard on the ego. I know I can bench press somewhere between 330 and 350, but short rest intervals makes working out with 205 seem like hell.