New state, new home, new job, new life!

[KelJu]

Saturday - 06/12/2010
Pull Day

Weight: 256


Chinups: (3m RI)
Set 1: BW x 2
Set 2: BW x 2

Cable Underhand Pulldown (2.5m RI):
Set 1: 140 x 8
Set 2: 160 x 8
Set 3: 180 x 8

Bent Over Barbell Row: (2m RI)
Set 1: 65 x 8
Set 2: 75 x 8
Set 3: 95 x 8

Cable Standing Single Arm Row: (2m RI)
Set 1: 35 x 8
Set 2: 35 x 8
Set 3: 42.5 x 8

Barbell Shrugs: (3m RI)
Set 1: 225 x 15
Set 2: 275 x 15

Behind Back Barbell Shrugs: (3m RI)
Set 1: 275 x 15
Set 2: 315 x 15

Straight Bar Curls: (2m RI)
Set 1: 55 x 8
Set 2: 65 x 8
Set 3: 80 x 8



Lol at my fat ass trying to do chinups. I really had to psych myself up to get those two.

 

[KelJu]

15 minute jog around the neighborhood. I am going to buy a Garmin GPS running watch to get some accurate data on my running progress. I honestly have no idea what my real time, distance, and pace is.

 

[KelJu]

Sunday - 06/13/2010
Leg Day


Weight: 253


Squat: (2.5m RI)
Set 1: 135 x 8
Set 2: 185 x 8
Set 3: 225 x 8
Set 4: 235 x 8

Stiff Leg Dead Lift: (2.5m RI)
Set 1: 135 x 8
Set 2: 185 x 8
Set 3: 195 x 8

Leg Extensions: (2m RI)
Set 1: 210 x 8
Set 2: 230 x 6

Seated Calve Raises: (2m RI)
Set 1: 135 x 25
Set 2: 135 x 25
Set 3: 180 x 20
Set 4: 180 x 20

Cable Roller, Wrist Flexion: (2m RI)
Set 1: 20 x 3
Set 2: 20 x 3
Set 3: 20 x 3


I will never ever ever ever do leg extensions again. I felt something in my knee pop or pull during the second set. I am just too paranoid about knee and other joint damage. I will find another way to safely train quads.

I really like training forearms now that I have a cool cable roller. I think I will train flexion one day followed by extension the next training day.

My body weight is still dropping like crazy. It seems I am a pound lighter everyday. Plus, endurance and stamina is still increasing nicely, along with increases in strength and LBM.

This is really what training heaven is all about: being able to attack 3 goals at one time and be successful at all three. This won't last long. I suspect in a few weeks, I will have to shift focus to a specific goal to keep making progress.

 

[Gazhole]

Deadlifts look really good, man!

Loving the forearm training, too. I'm obsessed grip stuff lately.

 

[KelJu]

Deadlifts look really good, man!

Loving the forearm training, too. I'm obsessed grip stuff lately.

Oh yeah, I just remembered that I sent you my captains of crush grip masters. Do you ever use those things?

 

[Gazhole]

Oh yeah, I just remembered that I sent you my captains of crush grip masters. Do you ever use those things?

I do actually, haha! They're still going. Cleaned them up a little while ago and they came out pretty good!

 

[KelJu]

Tuesday - 06/15/2010
Push Day

Body Weight: 254lbs


Flat Bench Press Press: (3m RI)
Set 1: 135 x 8
Set 2: 185 x 8
Set 3: 205 x 7
Set 4: 225 x 5

Standing Barbell Military Press: (3m RI)
Set 1: 65 x 8
Set 2: 95 x 8
Set 3: 100 x 8
Set 4: 115 x 6

Dips: (2m RI)
Set 1: BW x 7
Set 2: BW x 6
Set 3: BW x 6

Single Arm Cable Tricep Extensions: (2m RI)
Set 1: 25 x 8
Set 2: 30 x 6

Weighted Crunches: (2m RI)
Set 1: 20 x 15
Set 2: 20 x 12
Set 3: 20 x 12

Cable Roller, Wrist Extension: (2m RI)
Set 1: 10 x 2
Set 2: 10 x 2
Set 3: 10 x 2

20 minute jog.


Wow, I felt weak all day today, but now that I post my numbers against what I was doing on my last push day, I was actually pretty strong today. I am much happier about the training now after seeing this.

 

[fufu]

Dude, you are already squatting and benching 225. I'm not just trying to jerk you off, but those great numbers for someone getting right back into training after the lifestyle you described.

 

[KelJu]

Dude, you are already squatting and benching 225. I'm not just trying to jerk you off, but those great numbers for someone getting right back into training after the lifestyle you described.

Thanks. Yeah, three weeks in, these numbers aren't bad. I just can't shake the ghost of my former self. It feels like I am competing against what I was, but it seems to be pushing me harder. I want to be where I was 2-3 years ago, but I forgot how slow progress is.

I have the drive back to the point that non training days suck, because all I want to do is lift. The hardest thing now is to make sure I rest myself enough and allow for CNS recovery. At the current rate, I will need to deload in about 2 weeks. That is really going to suck.

 

[Gazhole]

Dude, you are already squatting and benching 225. I'm not just trying to jerk you off, but those great numbers for someone getting right back into training after the lifestyle you described.

+1 to this - you're kicking ass, dude.

 

[Scarface30]

I tried to give you some reps, but I gotta spread it around more I guess.

Congrats on the comeback, man. I must say, it's looking like one helluva comeback too!

Good on you for noticing what you had to change in your life and going through with it. A lot of people don't have the balls to do that! I may be late, but congrats on the job too.

 

[KelJu]

Thanks again for the support everyone. Damn, I am beat. I think I am hitting the wall from over training. It just takes so much out of me to hit the gym hard for an hour and a half, and then put my fat ass out there on the highway jogging for 20 minutes nearly everyday.

My cardiovascular system is fully recovered, but my legs are giving out way before my heart does. I think I need to eat more or scale back on the running, not sure which yet.

 

[KelJu]

Thursday - 06/17/2010
Pull Day

Weight: 254


Cable Pulldown (2.5m RI):
Set 1: 140 x 8
Set 2: 160 x 8
Set 3: 180 x 8

Cable Underhand Pulldown (2.5m RI):
Set 1: 160 x 8
Set 2: 180 x 8

Cable Standing Single Arm Row: (2m RI)
Set 1: 42.5 x 8
Set 2: 42.5 x 8

Bent Over Barbell Row: (2m RI)
Set 1: 95 x 8
Set 2: 115 x 8
Set 3: 125 x 8

Barbell Shrugs: (3m RI)
Set 1: 225 x 15
Set 2: 275 x 15

Behind Back Barbell Shrugs: (3m RI)
Set 1: 315 x 15
Set 2: 350 x 15

Dumbbell Curls: (2m RI)
Set 1: 30 x 8
Set 2: 30 x 8

Straight Bar Curls: (2m RI)
Set 1: 65 x 8
Set 2: 80 x 7

Cable Roller, Wrist Flexion: (2m RI)
Set 1: 22.5 x 3
Set 2: 22.5 x 3
Set 3: 22.5 x 2


20 minute jog

I am almost too tired to type this out. Fuck it, I'm going to bed.

 

[Curt James]

I am going to buy a Garmin GPS running watch to get some accurate data on my running progress.

Basically unrelated trivia: Uh, I lost my Garmin GPS for the car.

How do I do that?

Great journal, KelJu!

 

[KelJu]

Saturday - 06/19/2010
Leg Day


Weight: 251


Squat: (2.5m RI)
Set 1: 135 x 8
Set 2: 225 x 8
Set 3: 245 x 8
Set 4: 275 x 8

Stiff Leg Dead Lift: (2.5m RI)
Set 1: 135 x 8
Set 2: 185 x 8
Set 3: 205 x 8

Seated Calve Raises: (2m RI)
Set 1: 135 x 45
Set 2: 135 x 45
Set 3: 135 x 50
Set 4: 135 x 55

Cable Roller, Wrist Extension: (2m RI)
Set 1: 12.5 x 3
Set 2: 12.5 x 3
Set 3: 12.5 x 3


Holy Hell! I'm 2 lbs lighter, and my legs felt very strong. I am very satisfied with today's results.

 

[JerseyDevil]

Strong mofo as always, and I know you are just getting started!

 

[KelJu]

I am amazed that I am actually making gains on a diet like this. I am way too calorie deficient. I thought I was eating more until I took the time to log a typical daily diet.

Although I know I am not dieting correctly, I am scared to change anything since I am kicking ass in all departments.

 

[KelJu]

Sunday - 06/20/2010
Push Day

Body Weight: 251lbs


Flat Bench Press Press: (3m RI)
Set 1: 135 x 8
Set 2: 185 x 8
Set 3: 205 x 8
Set 4: 225 x 6

Standing Barbell Military Press: (3m RI)
Set 1: 95 x 8
Set 2: 115 x 8
Set 3: 135 x 6

Dips: (3m RI)
Set 1: BW x 7
Set 2: BW x 7
Set 3: BW x 6

Single Arm Cable Tricep Extensions: (2m RI)
Set 1: 25 x 8
Set 2: 30 x 5

Weighted Crunches: (2m RI)
Set 1: 30 x 15
Set 2: 30 x 15
Set 3: 25 x 12

Cable Roller, Wrist Flexion: (2m RI)
Set 1: 30 x 3
Set 2: 30 x 3

Barbell Wrist Rolls Flexion: (2m RI)
Set 1: 45 x 15
Set 2: 45 x 15



Bench and vertical pressing is stronger, but Dips and triceps are weaker than last workout. I am going to get out tricep isolation work, and only do dips for as long as I am cutting.

 

[KelJu]

Tuesday - 06/22/2010
Pull Day

Weight: 252


Cable Pulldowns: (3m RI)
Set 1: 140 x 8
Set 2: 160 x 8

Cable Underhand Pulldowns (3m RI):
Set 1: 180 x 8
Set 2: 200 x4

Bent Over Barbell Row: (2m RI)
Set 1: 115 x 8
Set 2: 125 x 8
Set 3: 135 x 10

Barbell Shrugs: (3m RI)
Set 1: 275 x 15
Set 2: 295 x 15

Behind Back Barbell Shrugs: (3m RI)
Set 1: 335 x 15
Set 2: 365 x 15

Dumbbell Hammer Curls: (2m RI)
Set 1: 35 x 8
Set 2: 35 x 8
Set 3: 40 x 8

 

[OTG85]

good work bro!

 

[KelJu]

Thursday - 06/24/2010
Leg Day


Weight: 251


Squat: (3m RI)
Set 1: 135 x 10
Set 2: 185 x 10
Set 3: 225 x 10
Set 4: 275 x 10

Stiff Leg Dead Lift: (3m RI)
Set 1: 135 x 10
Set 2: 185 x 10
Set 3: 205 x 9

Seated Calve Raises: (2m RI)
Set 1: 135 x 45
Set 2: 135 x 50
Set 3: 135 x 55

Cable Roller, Wrist Extension: (2m RI)
Set 1: 15 x 3
Set 2: 15 x 3
Set 3: 15 x 3

 

[omerta2010]

wow, those calve raises look like marathon sets.

Looking good though. looks like it's coming back to ya quick.

 

[katt]

gosh your diet is basically nothing! Is that why you're losing weight so fast? Dont your think your protein should be higher? Just asking - cuz I'm running on about 60% pro, 20% carb, 10% fat right now and I'm starving at 1200 cals..

 

[KelJu]

Saturday - 06/26/2010
Push Day - Higher Rep Ranges

Body Weight: 249lbs <---


Dumbbell Bench Press: (3m RI)
Set 1: 40 x 10
Set 2: 60 x 10
Set 3: 75 x 10
Set 4: 80 x 10

Standing Dumbbell Military Press: (3m RI)
Set 1: 30 x 10
Set 2: 35 x 10
Set 3: 35 x 10
Set 4: 30 x 12

Dips: (3m RI)
Set 1: BW x 7
Set 2: BW-10 x 10
Set 3: BW-10 x 10

MTS Ab Crunch: (2m RI)
Set 1: 60 x 10
Set 2: 70 x 10

Cable Crunches: (2m RI)
Set 1: 80 x 10
Set 2: 95 x 10

Cable Roller, Wrist Flexion: (2m RI)
Set 1: 25 x 3
Set 2: 30 x 3
Set 3: 30 x 3


Awesome workout mostly, but why in the hell aren't my dips getting better? Dips use to be one of my strongest movements. This is 3 weeks in a row that I haven't made the slightest bit of improvement.

 

[DOMS]

Awesome workout mostly, but why in the hell aren't my dips getting better? Dips use to be one of my strongest movements. This is 3 weeks in a row that I haven't made the slightest bit of improvement.

All I can think of is your form. What sort of form do you use?

 

[KelJu]

All I can think of is your form. What sort of form do you use?

Same form as I always used. I just fall into the movement. Hard to explain, but I know my form is dead on. My body is just strange like that. Seems like every time I make a comeback, different body parts excel faster than others, and it is never the same parts.

Doesn't really matter too much. I am making tremendous progress in so many areas that I really can't complain.

I had a damn good run today. It was hot as balls, but I ran farther and faster than I have so far. Not bad for a 250lb fatass.

This app for my blackberry kicks ass. Only $5, and it tracks my time, pace, distance, and even plots the path I took onto Google maps. For $5, that shit is insanely cool.

 

[fufu]

That is pretty damn cool.

 

[JerseyDevil]

+1

 

[KelJu]

Sunday - 06/27/2010
Pull Day

Weight: 249


Assisted Pullups: (3m RI)
Set 1: 140 x 8
Set 2: 160 x 8

Cable Underhand Pulldowns (2m RI):
Set 1: BW-16 x 10
Set 2: BW-16 x 10
Set 3: BW-16 x 9

Supine Rows: (2m RI)
Set 1: BW x 5
Set 2: BW x 5

Bentover rows: (2m RI)
Set 1: 115 x 10
Set 2: 115 x 12

Seated Cable Rows:
Set 1: 100 x 10
Set 2: 120 x 12

Barbell Shrugs: (3m RI)
Set 1: 275 x 15
Set 2: 295 x 15

Behind Back Barbell Shrugs: (3m RI)
Set 1: 275 x 15
Set 2: 295 x 15
Set 1: 315 x 15
Set 2: 385 x 15

Barbell Curls: (2m RI)
Set 1: 50 x 12
Set 2: 70 x 10
Set 3: 75 x 10

 

[KelJu]

Tuesday - 06/29/2010
Leg Day (Higher Rep Ranges)


Weight: 249


Squat: (3m RI)
Set 1: 135 x 12
Set 2: 185 x 12
Set 3: 225 x 12
Set 4: 245 x 12

Stiff Leg Dead Lift: (3m RI)
Set 1: 135 x 12
Set 2: 185 x 12
Set 3: 205 x 10

Seated Calve Raises: (2m RI)
Set 1: 135 x 40
Set 2: 160 x 40
Set 3: 170 x 40
Set 4: 90 x 80

Cable Roller, Wrist Extension: (2m RI)
Set 1: 17.5 x 3
Set 2: 17.5 x 3
Set 3: 17.5 x 3