Adamxbomb's Deployment Log (Kelei Workout)

[adamxbomb]

Good day for chest
Wk2 D4

Flat Bench
175LBS 12(PR)/6/4/2/2/3/2/3/3/4/4/3
Im not sure if I should go for 185 or just stay, hmm
My friend did this workout with me, so rest times are getting fixed, once we get a routine down
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Incline Bench
145LBS 12/4/5/4/5/4/3/4/4/1/1/1/1/2/2/1
Holy shiet, going to rearange this workout due to fatigue, (Posted Below)
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Rope Pressdowns
120LBS 8/5/4/4/4/4/4/4/4/4/4/2
Felt good, just need to get used to weight
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Side Laterals
30 EA 15/7/4/5/4/5/5/5/4
40 Next time
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OH Rope Extensions
100LBS 10/5/4/4/3/4/4/4/4/4/4
Good weight
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Bent over Flies
15EA 11/5/5/5/5/5/5/5/5
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Due to having a workout partner, I am able to bring my bench much closer to failure, fatigue set in, on my Incline so im going to spread the 2 Bench exercises.
Here is the next D1 workout:

Flat Bench
Side Laterals
Incline Bench
Rope Pressdowns
Bent over Flies
OH Rope Extensions

Kinda has that Push/pull Variation, Does it look sufficient?
I wanted to ensure my chest had enough time to recover, since Im able to get very close to failure due to having a partner.

Have a great day!

[JealousFist]

Subbed.

[AD1984]

ahhh just hearing you say that kinda got me excited, I did front squats a bit faster and more explosive like you did in your video, felt more burn, Im going to continue to do them that way, its crazy how you can do 185, im jealous!

lol 185 is my 1RM, my work weight was 125 and it should be around 135 once I return to FSing. I would consider my FS moderate paced because I lockout at the top for the most part. I've seen videos where people don't lock out and do them really fast, which is not my preference. Doing them overly slowly will make the weight heavier. You just need to play around until you find what works best for you.

[adamxbomb]

lol 185 is my 1RM, my work weight was 125 and it should be around 135 once I return to FSing. I would consider my FS moderate paced because I lockout at the top for the most part. I've seen videos where people don't lock out and do them really fast, which is not my preference. Doing them overly slowly will make the weight heavier. You just need to play around until you find what works best for you.

HAHA well, I'm still slightly Intimidated tho, BUT anyways here is my workout for today

I'm not at my usual base, and the selection of weights were limited
If it has a ** by the name It means I supplemented a exercise due to limited selection on equipment!

ENJOY

WK2 D5
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Chin Up
BW+10 10/4/4/3/3/3/4/3/3/3/3/3/3/2
Good Weight
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Pull Up
BW 11/3/4/4/4/4/3/3/3/3/3/3/3
Eh.
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**Machine Fly
50LBS 10/5/5/5/4/4/4/4/4/4
HA, you should of seen how I did these
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Preacher Curl
Bar+40 12/5/4/4/4/4/4/4/4/4/4
Think Im ready for 25's
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**Rear Delt Fly
25/15 10/5/4/4/3/3/5/5/4/4
Another funny variation, selection was poor, kinda just winged it
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ALT DB Hammer
25LB 15/6/6/5/5/5/4/4
30's Next D2.
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Comments/Questions:
Although the selection was poor at this base, I worked the muscle groups I needed to and made the exercises work.
For that, I see that I acclomplished my mission, Stay motivated everybody!

[adamxbomb]

Also, if anybody has any suggestions for stretches for the lower back I would extremelly appreciate it

First thing I do when i wake up is do
wall stretches(Hams)
V calf stretches
Hip Flexor
Quad stretch

But my lower back always feels tight when I wake up, any suggestions?

[adamxbomb]

WK2 D6

Legs/Back

RDL-245 10/5/4/4/4/4/3/4/4/3/4/1
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Standing Calf
145 LBS 20/14/9/7/7/7/7/7/7/7/8
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FS
135LBS 10/4/3/4/4/4/2
Has to stop due to got really dizzy, just a bad day in the gym for me
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Sit Calves
400LBS 20/14/9/7/7/7/7/7/7/7/8
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Leg curls
45LBS 13/7/6/5/5/5/5
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Leg Extension
55LBS 15/15/11/11/9/9/9/9
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Questions/Comments:

Terrible day, gym selection is poor, need to stop taking pre-workout, I think its Jacking up my head.

[AD1984]

There are good days and there are bad days, it happens. Don't sweat it too much. All D3's are bad days lol

I stopped taking pre-workouts because they make me too jittery (okay, taking them with ephedrine, even at a low dose didn't help) and they felt like an artificial type of getting pumped up. I can't really explain it properly, but it just didn't seem natural. Try working without and compare notes.

Looking at your numbers, it looks like you might need to decrease your rest times. Your endurance is starting to increase, isn't it?

[raisel]

Subbed!

[adamxbomb]

There are good days and there are bad days, it happens. Don't sweat it too much. All D3's are bad days lol

I stopped taking pre-workouts because they make me too jittery (okay, taking them with ephedrine, even at a low dose didn't help) and they felt like an artificial type of getting pumped up. I can't really explain it properly, but it just didn't seem natural. Try working without and compare notes.

Looking at your numbers, it looks like you might need to decrease your rest times. Your endurance is starting to increase, isn't it?

Yes, when I have the ability to use the same weight/machines my numbers are def. increasing, but when I travel I have to use new machines, and its a struggle to work the same body part AND get accurate numbers, so thats why my numbers seem so jacked up latelly, but my main lifts (squat, bench, RDL) are going up alot! so im happy, keep up the good work AD

[adamxbomb]

btw, deload after this week, not looking forward to it :/, any tips/advice?

[adamxbomb]

I come to the conclusion that after today, my life has been changed
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Flat Bench
180LBS 10/4/4/3/3/3/3/3/3/3/3/2/2/2/3
Didnt have a spot, But I know I can do 185, NEXT D1!!!
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Side Laterals
25/EA 10/4/5/4/4/4/4/4/4/4/4
Didnt have same machine
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Incline Bench
150 LBS 13/3/5/4/3/3/4/3/3/4/3/4
155 next week
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Rope P. Down
50DB Pulley 12/4/3/4/4/4/2/3/3/3/3/3/3
Unique, but felt a good burn
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OH Rope Ext.
35 DB Pulley 13/5/5/4/4/4/4/4/4/4
Felt my right elbow hurt a bit, but good burn
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Comments:
Today was a very good day for me, after getting 180 on the bench, knowing I had at least 2 reps left in me
I went crazy, there is no reason to why I need to stop this routien anytime soon. Hope my logs motivate people
because it motivates me! cyall later!

[AD1984]

Yes, when I have the ability to use the same weight/machines my numbers are def. increasing, but when I travel I have to use new machines, and its a struggle to work the same body part AND get accurate numbers, so thats why my numbers seem so jacked up latelly, but my main lifts (squat, bench, RDL) are going up alot! so im happy, keep up the good work AD

Ah, I see, that explains it. Gotta make due with what you can.

btw, deload after this week, not looking forward to it :/, any tips/advice?

I probably wouldn't deload just yet, do 6 on/ 1 off, then switch to 3/1, mainly because it takes a while in the beginning to get a feel for the weights and the exercises. You're not fatigued yet, you're super excited so keep at it. Later on, you're going to welcome a week off lol.

[adamxbomb]

Ok, good advice, ill hold off on the Deload till week 6.

WK3 D2

Chin up
BW 10/8/5/5/4/4/4/4/4
The location didnt have a dip belt :/
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PU
BW 13/4/5/4/4/4/4/4/4/4
These felt great, maybe it was because of the CHin ups
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BB Fly/row 15 Degrees
105LBS 9/7/5/6/5/5/5/5/5
New exercise, need to get timing down
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Preacher Curl
50+Bar 9/5/4/4/4/4/4/4/4/4/4
Good Weight
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Rear Delt Fly
Resistance Band
Rubber LBS 13/7/6/5/5/5/5/5
Felt good, kinda
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Alt Hammer DB's
30's 11/4/4/4/4/4/4/4/4/4/3
Got 30's!! felt good!

Good Workout, poor selection, but I make it work, have a great day everybody!

[raisel]

Ok, good advice, ill hold off on the Deload till week 6.

WK3 D2

Chin up
BW 10/8/5/5/4/4/4/4/4
The location didnt have a dip belt :/
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PU
BW 13/4/5/4/4/4/4/4/4/4
These felt great, maybe it was because of the CHin ups
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BB Fly/row 15 Degrees
105LBS 9/7/5/6/5/5/5/5/5
New exercise, need to get timing down
-------------------------------------------------------------
Preacher Curl
50+Bar 9/5/4/4/4/4/4/4/4/4/4
Good Weight
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Rear Delt Fly
Resistance Band
Rubber LBS 13/7/6/5/5/5/5/5
Felt good, kinda
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Alt Hammer DB's
30's 11/4/4/4/4/4/4/4/4/4/3
Got 30's!! felt good!

Good Workout, poor selection, but I make it work, have a great day everybody!

I envy you, lol. I can barely do 10 pull ups so I have to do them on an assisted pull-up machine, haha. I'm wondering why you switched the Side Laterals for DB Hammer's?

[adamxbomb]

I envy you, lol. I can barely do 10 pull ups so I have to do them on an assisted pull-up machine, haha. I'm wondering why you switched the Side Laterals for DB Hammer's?

haha just takes time my friend! What do you mean, side laterals is a D1 workout, I added the DB Hammer just to add another bicep exercise.

[raisel]

haha just takes time my friend! What do you mean, side laterals is a D1 workout, I added the DB Hammer just to add another bicep exercise.

Oh my bad, I misread

[adamxbomb]

going for 185 on the bench today, wish me luck

[AD1984]

going for 185 on the bench today, wish me luck

You don't need luck, you got this!

[adamxbomb]

You don't need luck, you got this!

**** you are right!, I got 185 11 TIMES!!! almost got 12, soooooo close, so im going to bump it up to 190 next time until i get to 10 reps, I can feel 225, its so close!! im going to post my D3/D1 in about 30 minutes.

[adamxbomb]

D3/D1

Ok I need some suggestions, or maybe I should just watch more front squat videos, I lack motivation on my leg day, RDL's felt good and im getting positive gains, but my legs are lacking, front squats are unmotivating to me and i dont feel much during the calf raises. Maybe a exercise swap is in order, or maybe I have to stop being such a B!tch anyways here it is!

RDL
255LBS 12/5/4/4/4/3/3/3/3/3/5/3/
265 next time
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Stand CR
155LBS 20/15/11/10/9/7/6/6/6
eh.
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FS
135LBS 8/5/3/5/5/8/8
I switched to back squats, because I ran out of drive/motivation :/
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Seated CR
*SKIPPED*
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Leg Curls
110LBS 15/6/5/5/4/4/4/4/3/6
125 next time
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Leg press
500LBS 14/8/8/6/6/6
IDK my body is fkin weird....
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****ty day, need suggestions, and motivation i guess
BUT MY D1 WAS AMAZING!!!

Flat Bench
185LBS 11/3/3/3/3/3/3/3/3/3/3/3/3/3
Almost got 12 reps!! 190 next time
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Side Laterals
25DBs 10/4/4/4/4/4/4/4/4/4/4
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Incline Bench
160LBS 10/5/4/4/3/3/4/3/4/4/4/3
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Rope P. Down
50PulleyLBS 10/5/4/4/3/3/4/3/4/4/4/3
Burnnn!!!!
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OH DB Ext.
20DBs 10/5/4/3/3/4/4/5/4/3/3
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Over all D3 sucked, D1 made amazing gains, just a bad day I guess...

[adamxbomb]

Another Succesful D2,

Chin Up
BW+15 11/4/3/3/4/3/3/3/3/3/3/3/3/3/3
Good $hit
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Pull Up
BW 12/4/3/3/3/3/3/2/3/3/3/3/2/2/2/
Going to switch both arround next time
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BB 15 Degree Fly/Row
105 10/5/5/3/4/4/4/4/4/4/4
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Preacher Curl
50+bar 12/4/4/4/4/4/4/4/4/4/4
60 next D2
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Rear Delt Fly
10 LBS Pulley 11/5/4/4/4/4/4/4/4/4
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Alt DB Hammer
30's 12/4/5/5/5/5/4/4/4/4
Going to try 35's next time
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Questions/Comments:
Good workout, I wanted to ask a question and want an honest answer, even if its brutally honest
I want to do something in the morning for cardio, and I have gotten Insanity through the military for free, could that be a good
morning workout alternitive, so i can keep up on my cardio, without actually having to run, just trying to utilize the time i have
and equipment that im alloted. I normally workout at 1800-2000, so I would be doing Insanity at 0600-0700ish and doing kelei routien at 1800-2000
How does this sound? What would need to be changed, such as diet and such, any thoughts kelei?

[Kelei]

Questions/Comments:
Good workout, I wanted to ask a question and want an honest answer, even if its brutally honest
I want to do something in the morning for cardio, and I have gotten Insanity through the military for free, could that be a good
morning workout alternitive, so i can keep up on my cardio, without actually having to run, just trying to utilize the time i have
and equipment that im alloted. I normally workout at 1800-2000, so I would be doing Insanity at 0600-0700ish and doing kelei routien at 1800-2000
How does this sound? What would need to be changed, such as diet and such, any thoughts kelei?

I never advise anyone to perform cardio, I think it's totally unnecessary and it burns precious muscle glycogen which should be reserved for strength training.

Also for the record cardio is not simply cardio, if you require running endurance it's best to actually run, doing something else instead may still train/condition your heart/lungs but it won't train/condition your legs for running. For example if you were to take an elite marathon runner and an elite endurance cyclist and compare their heart/lung conditioning you'd probably find them to be equally well conditioned but if you were to make the runner compete against the cyclist in a cycling event he'd be left for dead simply because his legs aren't conditioned to cycle, the opposite would also be true, there's no way the cyclist could compete with the runner in a running event, his legs aren't conditioned to run.

So perhaps now you can see what I'm trying to say, if the military requires you to maintain a certain level of running performance it would be best to actually stick with running, this way you condition your heart/lungs, you condition your legs for running performance and you also burn calories in the process.

[adamxbomb]

I never advise anyone to perform cardio, I think it's totally unnecessary and it burns precious muscle glycogen which should be reserved for strength training.

Also for the record cardio is not simply cardio, if you require running endurance it's best to actually run, doing something else instead may still train/condition your heart/lungs but it won't train/condition your legs for running. For example if you were to take an elite marathon runner and an elite endurance cyclist and compare their heart/lung conditioning you'd probably find them to be equally well conditioned but if you were to make the runner compete against the cyclist in a cycling event he'd be left for dead simply because his legs aren't conditioned to cycle, the opposite would also be true, there's no way the cyclist could compete with the runner in a running event, his legs aren't conditioned to run.

So perhaps now you can see what I'm trying to say, if the military requires you to maintain a certain level of running performance it would be best to actually stick with running, this way you condition your heart/lungs, you condition your legs for running performance and you also burn calories in the process.

Thats the answer I was kinda looking for, basicly I just want to do something Cardio related, I use the term cardio lightly because of my occupation. Im looking for Lung/heart conditioning, because we have to run 3Mi. for our test and stay somewhat in shape, It isnt an issue for me, I just hate running, I think its as pointless as you do, so, im trying to think of an alternative to running that would be "more fun" but yet still keep me in shape. Would insanity fit that spot, or do you have any other recommendations?

[Kelei]

Thats the answer I was kinda looking for, basicly I just want to do something Cardio related, I use the term cardio lightly because of my occupation. Im looking for Lung/heart conditioning, because we have to run 3Mi. for our test and stay somewhat in shape, It isnt an issue for me, I just hate running, I think its as pointless as you do, so, im trying to think of an alternative to running that would be "more fun" but yet still keep me in shape. Would insanity fit that spot, or do you have any other recommendations?

I suggest you stick with running while you remain in the military, not only do you need to keep your heart/lungs conditioned but you also need to keep your legs conditioned for running. I can't tell you what to do, I'm simply telling you what I think you should do, the decision is ultimately yours.

[adamxbomb]

Thank you kelei for you much needed advice, Also today is D3, im going to give step ups/lunges a try, to replace leg extensions (we dont have a machine), easier on my joints then leg press, and seems more effective. what is your oponion?

[adamxbomb]

Amazing Leg day!!!

RDL
275LBS 10/4/4/4/4/4/4/4/4/4/4
Holy FK
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Stand CR
165LBS 21/13//10/10/10/9/9/10/9
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FS
135LBS 10/5/5/5/5/4/4/4/4
Did these on the Smith machine I think its called, the one with the two parrelel bars, with the BB attached to it
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Seated CR
400LBS 14/9/8/8/8/8
eh.
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leg curls
125LBS 11/6/4/3/5/6/5/4/4/4
some @ss fk and his buddy wanted to "work in" with me, taking 3 minute rest...wtf...
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Sumo Squats
135LBS 16/9/8/8/8/8
These felt good, good alternitive to Leg extensions?
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Comments
Very good things today, I fixed my front squat problem using that assisted BB machine, so It helps me get the perfect form
without wanted to tip over, and used it for Standing CR's as well. Sumo squats might just find its way into my routien from now on
felt really good, and let weight on my joints then doing leg press, only thing I need to fix is Sitting CR, cant really feel it honestly, oh well
im happy with my success, 275 RDL BABY!!!!!

[Kelei]

Also today is D3, im going to give step ups/lunges a try, to replace leg extensions (we dont have a machine), easier on my joints then leg press, and seems more effective. what is your oponion?

Walking lunges are good, so are step-ups.

Sumo Squats
135LBS 16/9/8/8/8/8
These felt good, good alternitive to Leg extensions?

Not really no.

[adamxbomb]

Walking lunges are good, so are step-ups.

Not really no.

Thank you for the advice once again!

Update on my monthly weight in:

20 Dec 2012 : 168
23 Jan 2013: 174
Note: Weight was taken on empty stomach, at same time of the day.
Not sure if that would be considered bulking for what, considering my macos/micros are so hard to moniter, Im going to continue tho!

[adamxbomb]

W4 D1

Flat Bench
190LBS 10/3's to 50
Whoa, I feel so good at this weight, same next D1
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Incline Bench
160LBS 9/3's to 50
I needed a spotter, i got scared
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Side Laterals
40LBS 10/4's
Good solid weight
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Rope P Down
120LBS 12/4's
AHHH 130 next time, very strong lift!
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OH Rope Ext.
15DBS 16/8/7's
My patience got the best of me, didnt want to wait for 20's to open up
----------------------------------------------------------------
DL's
135-10
225-5
315-2
405-1
Basicly just wanted to make sure I could still do 4 Plates, felt amazing, Im happy now
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Great workout, no comments, just felt really good, slowly gaining weight, but going to add dextrose as a post workout supplement
basicly because I cannot count the carbs im eating very accuratelly, so Im making sure Im getting a good post workout Carb intake.

[adamxbomb]

Wk4 D2

PU
BW+10 12/4's
I like doing PU first, im going to roll with it
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CU
BW 12/4's
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Machine Fly
120LBS 13/5/5/4's
135 next time
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Preacher Curl
55+bar 10/4's
These were challenging, good weight!
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Rear Delt Fly
40LBS 12/4's
I think 40 is good for now
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ALT Hammer Curl
35DBS 10/4's
WAHOO PR
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CommentS:
Kelei, when doing lateral raises ( this is off topic ) on a cable machine , can you pull when the cable is behind you, if that makes sence, I saw a person do it today, and looks like it would work the Delts a bit beter, I normaly pull laterally to my side in front, would It target the delt beter if the cable was behind my legs instead of in front? Have a great day, ahhhh this routien gets better and better everyday!