All in: AD's training log (Kelei's Intermediate/Advanced Routine)

[AD1984]

I was excited for the gym today, but that went away quickly. I added some new music to my playlist, charged my mp3 player and it was good to go, and it crashed as soon as I left the house. Third one that bites the dust this year. My first bus was a no-show, then so was my second one..I ended up waiting for about an hour in total, and it was nice and crisp at -30C. By the time I made it to the gym, I couldn't feel my feet and my hands were five shades of purple. I couldn't warm up fully and I barely broke a sweat.

Day 154: Jan 17, 2013 – D1 / 50 reps

Incline DB press
[45] x 8 – 49 reps
*stupid heavy

Cable flyes
[45] x 13 – 54 reps
*dropped the weight, my traps still tense up a lot

Rope pressdowns
[80] x 13 - 55 reps

Overhead DB extensions (both arms)
[40] x 11 – 51 reps

DB lateral raises
[25] x 10 - 52 reps
*killed my wrist, I barely finished them

Front squats: 95x10, 95x10, 95x10
RDLs: 135x10, 135x10, 135x10
..just to get some blood flowing in the area

Workout time: 1h45

My strength has been dropping, I'm alternating exercises just to get more rest in between and it's still a struggle. I am very tired, sleep has been scarce this week. Pending on how the weekend goes, I might get one more poverty workout in and then deload, or just deload straight away. I feel like utter sh*t.

[adamxbomb]

My advice:
CHEER THE F@CK UP

~Something you would tell me now im returning the favor

BYE!

[davo26]

I was excited for the gym today, but that went away quickly. I added some new music to my playlist, charged my mp3 player and it was good to go, and it crashed as soon as I left the house. Third one that bites the dust this year. My first bus was a no-show, then so was my second one..I ended up waiting for about an hour in total, and it was nice and crisp at -30C. By the time I made it to the gym, I couldn't feel my feet and my hands were five shades of purple. I couldn't warm up fully and I barely broke a sweat.

Day 154: Jan 17, 2013 – D1 / 50 reps

Incline DB press
[45] x 8 – 49 reps
*stupid heavy

Cable flyes
[45] x 13 – 54 reps
*dropped the weight, my traps still tense up a lot

Rope pressdowns
[80] x 13 - 55 reps

Overhead DB extensions (both arms)
[40] x 11 – 51 reps

DB lateral raises
[25] x 10 - 52 reps
*killed my wrist, I barely finished them

Front squats: 95x10, 95x10, 95x10
RDLs: 135x10, 135x10, 135x10
..just to get some blood flowing in the area

Workout time: 1h45

My strength has been dropping, I'm alternating exercises just to get more rest in between and it's still a struggle. I am very tired, sleep has been scarce this week. Pending on how the weekend goes, I might get one more poverty workout in and then deload, or just deload straight away. I feel like utter sh*t.

bad times AD, i feel for you. youre far more dedicated than most of us, after all, do i remember you have an hour each way trip to the gym. and you go by bus too? sounds like youre in a bad place which is a shame after your recent efforts, you deserve every success.

all the best, and hope you find yourself in a better place soon, youre an inspiration, to me anyway :-)

[litljay]

Jeez, kiddo. You waited an hour in -30C to catch a bus to go workout? That's dedication.

I think the weekend on the couch in your PJ's are in order.

[mytmous]

Jeez, kiddo. You waited an hour in -30C to catch a bus to go workout? That's dedication.

I think the weekend on the couch in your PJ's are in order.

No kidding. I thought declining a lunch invitation with a buddy because I "already had plans" was dedication.

I vote for deload right away (not that my opinion matters necessarily). If you're already this exhausted, I'd say you're just asking for an injury.

That said, you're doing awesome AD. Looking forward to the next round.

[tina722]

That said, you're doing awesome AD. Looking forward to the next round.

This x2. You have got serious amounts of dedication.

[AD1984]

My advice:
CHEER THE F@CK UP

~Something you would tell me now im returning the favor

BYE!

Thanks, I needed someone to tell me to harden the fck up!

bad times AD, i feel for you. youre far more dedicated than most of us, after all, do i remember you have an hour each way trip to the gym. and you go by bus too? sounds like youre in a bad place which is a shame after your recent efforts, you deserve every success.

all the best, and hope you find yourself in a better place soon, youre an inspiration, to me anyway :-)

Nah, no way! A lot of you guys put me to shame every single day. And you are the definition of perseverance. I don't even need to check my subscriptions to know your log has been updated for the day. Seriously, you are one resilient motherf'cker, and I mean that sincerely.

Jeez, kiddo. You waited an hour in -30C to catch a bus to go workout? That's dedication.

I think the weekend on the couch in your PJ's are in order.

Haha oh that sounds so good right now! The gym takes in total for me anywhere between 3h on a good day and 4-4.5h on a bad one. Yesterday was just too damn cold! It broke my spirit a little.

No kidding. I thought declining a lunch invitation with a buddy because I "already had plans" was dedication.

I vote for deload right away (not that my opinion matters necessarily). If you're already this exhausted, I'd say you're just asking for an injury.

That said, you're doing awesome AD. Looking forward to the next round.

Time with friends is sacrifice as well, we all sacrifice a little. At least I have the luxury to have the free time to go workout, my hat is off to those of you who have kids and families, and still manage to get to the gym fairly regularly. I have no idea how you all do it! That's hardcore in my book.

I will be deloading, I think the lack of sleep has done me in more so than my training. It's been a long week.

This x2. You have got serious amounts of dedication.

..says the squatting queen lol. I love your new avi!

[AD1984]

Today I was in a good mood, maybe because it's Friday at last! Yesterday's workout didn't sit well with me, so I decided to hit the gym after all. I didn't want to be lazy, especially today out of all days. Everything went better than expected...added reps, lats felt great, weight was easy, sky was shining and birds were singing. My body is so random.

Day 155: Jan 18, 2013 – D2 / 50 reps

DB pullovers
[50] x 13 x 4 x 3 x 4 x 3 x 3 x 3 x 4 x 3 x 3 x 3 x 3 x 3 x 3 x 4 – 59 reps

Straight-arm pulldowns
[90] x 13 x 4 x 3 x 3 x 3 x 3 x 3 x 3 x 3 x 3 x 3 x 3 x 3 x 3 x 3 - 53 reps

Face pulls
[90] x 12 x 4 x 4 x 4 x 3 x 3 x 3 x 3 x 3 x 3 x 4 x 3 x 4 – 53 reps

Seated rear delt flyes
[20] x 15 x 3 x 3 x 3 x 3 x 4 x 3 x 3 x 3 x 3 x 3 x 3 x 3 x 3 - 55 reps

Close grip cable rows
[130] x 12 x 3 x 3 x 3 x 3 x 3 x 3 x 4 x 3 x 3 x 3 x 3 x 4 -50 reps

Rope hammer curls
[90] x 12 x 3 x 3 x 3 x 3 x 3 x 3 x 3 x 3 x 3 x 3 x 4 x 3 x 4 – 53 reps

Ab wheel rollouts
15x3x3x3x4x3x3x4x3x3x3x3x3x3x2x3x4x3x4x4x3x4x2x3x3 x3x3x4x3x3 - 107 reps
*lol

Workout time: 1h55

I also did some front squats, I wanted to throw in some RDLs but my wrist said no..after the rollouts and the hammer curls, it was pretty done. I had a wrist wrap on, wrapped pretty tight, which helped with getting everything done. Now that I got one more good workout in, I will deload. I was thinking of hitting the gym on Sunday as well, but I'm worried I'm going to aggravate it even more, so it's time to chill. I'll be lurking all your logs instead :-)

[litljay]

maybe it's not your body that is random, but your mind. It is a powerful thing. Bad mood=Bad workout...Good Mood=Good workout.

[raisel]

I'm glad you got a good workout in AD! Keep up the good work!

[AD1984]

maybe it's not your body that is random, but your mind. It is a powerful thing. Bad mood=Bad workout...Good Mood=Good workout.

Who knows, man..I've stopped trying to make sense. Sometimes the body and the mind align, and sometimes they don't.

[NaturalPursuit]

late but subbed!

[JealousFist]

AD earlier you said you were waiting in -30C weather, where do you live? JEEZ that's COLD.

[ThatOneLurker]

fuaaaaaaaaaark AD winter is not being kind to us at all


you're getting joint pains


and I'm recovering off a stomach virus right now


can't wait to see your updates after the deload for some motivation

[AD1984]

late but subbed!

Welcome! Things are quiet around here for now, but stay tuned!

AD earlier you said you were waiting in -30C weather, where do you live? JEEZ that's COLD.

Canada lol. It was -33 today, I didn't even want to go do groceries after work, I came straight home. It's insane. I am very happy that I am deloading right now.

fuaaaaaaaaaark AD winter is not being kind to us at all


you're getting joint pains


and I'm recovering off a stomach virus right now


can't wait to see your updates after the deload for some motivation

Ah man, that sucks! I hope you get better soon, nothing like being sick to put a damper on things. My joints have been doing a lot better, even my wrist has recovered. The time off helps a lot. I should be back at it by the end of the week.

I'm planning on some changes to my routine, it'll be good

[JealousFist]

OMG! That's insanely cold! I'm from Minnesota so i'm a cold weather refugee living in California and I feel sorry for you, when I got out of the military and moved back to MN after being in the middle-east and Virginia I couldn't handle it anymore so I moved here lol. I'm excited to see the changes to your routine too good luck with that and i'm glad to hear your healing, dude lurker the stomach flu is horrible I feel your pain bro

[ThatOneLurker]

Good to hear dude


hopefully the heat pads have been working


edit: thanks JealousFist

once I'm able to hit my maintenance calories again I'm going back

It's killing me being away lol

[adamxbomb]

well if it makes any of yall feel anybeter, its like 50 degrees in afghanistan right now ahhh paradise

[AD1984]

well if it makes any of yall feel anybeter, its like 50 degrees in afghanistan right now ahhh paradise

We should swap for a like a week. I would kill for a vacation in a sunny and warm place..actually, I would kill for a vacation, period lol



Alright, deload is ending tomorrow. Are you excited?! 'Cause I'm fcking excited! I thought I might have to skip the weekend, I have a wisdom tooth that started bothering me, and it appears I will need specialized surgery, and it'll take some weeks to get to see a surgeon. I was hoping to have extracted today, but I'm glad I won't spend my weekend in bed feeling like crap, and start training instead. I'm going to post the new routine I have in mind soon.

[AD1984]

The plan is to add more exercises and reduce the reps for each exercise from 50 to 30 reps.

So, 30 reps for everything, 6 days a week, Mondays are off. I plan on doing this for the next 3 weeks, then deload and reassess. I'm mostly worried about my groin and my knees, I hope they have healed and I can do all I have planned out for them.

D1: Chest/side delts/triceps

DB incline press
DB bench press
Cable flyes
Rope pressdowns
Overhead DB extensions
Dips (between 2 benches/weight in lap)
DB press
DB side lateral raises (one-arm)
Cable behind the back lateral raises

D2: Back/rear delts/biceps

DB pullovers
Trap bar rows
Close grip pulldowns
Close grip cable rows
Face pulls
Incline (15 degrees) DB rear delt flyes
Seated DB rear delt raises
Rope hammer curls
Concentration curls
*maybe some 21s as well

D3: Legs/lower back

High bar back squats
Front squats
RDL's
Leg curls
GHR's
BB glute bridges
Good mornings
*maybe some Bulgarian split squats as well

Here...we...go.

[Kelei]

AD your new setup looks good although I suggest you cycle between D1, D2 and D3 and take a day off whenever you feel as though you need one (or for special occasions etc). I think it'll be more flexible for you this way, don't worry about what day/week your workouts happen to fall on. If you performed D2 the last time you were in the gym (whenever that was) then you should perform D3 the next time you're in the gym (whenever that is).

I think taking some extra unplanned rest days will help you stay fresh and motivated.

[ShaneSwan]

I have a wisdom tooth that started bothering me

1. Swinging db end
2. Your wisdom tooth
3. ????
4. PROFIT!!!

Swallow, dont spit.

The blood, the blood.

[AD1984]

1. Swinging db end
2. Your wisdom tooth
3. ????
4. PROFIT!!!

With all the work I have to do to get the DBs into position, I'm positive this will happen eventually..I just need to make sure I aim at the right spot. I have roots that go for days, I love it when I see my dentist breaking a sweat.

Swallow, dont spit.

ohhh you! You're such a hopeless romantic.

[AD1984]

I managed to get 8h of sleep last night, oh how I love weekends! I've lost some strength, I was surprised at the drop in reps, but I'm not too concerned about it. It'll be up to par after a few workouts, I'm just happy to be in the gym again. The new setup is kind of fun, I like the extra variety. I was expecting my workout time to be longer, but I'm still figuring out the weights for the new exercises..afterwards, it'll probably be around 2.5h. I can live with that.

I also alternated exercises to get more rest time for different bodyparts, that's how I'll be doing it from now on.

Day 163: Jan 26, 2013 – D1 / 30 reps

DB incline press
[50]x5; [45] x 7 x 3 x 3 x 3 x 3 x 4 x 3 - 31 reps
* I was hoping for 50s, but alas, not there just yet.

DB bench press
[30] x 11 x 4 x 4 x 4 x 4 x 4 x 4 - 35 reps
* first time doing these, still figuring out the exercise. I hate any type of flat bench pressing, I don't like lying on my back with the weight on top like that (no jokes, you perverts). I did figure out how to get the DBs into position with little effort, so I have high hopes for the future.

Cable flyes
[45] x 12 x 3 x 4 x 4 x 3 x 3 x 3 x 3 x 3 - 38 reps

Rope pressdowns
[80] x 8 x 3 x 3 x 3 x 3 x 3 x 3 x 3 x 3 - 32 reps

Overhead DB extensions
[45] x 6 x 3 x 2 x 3 x 3 x 3 x 3 x 3 x 3 x 3 - 32 reps

Dips (between 2 benches)
[35 plate] x 12 x 4 x 4 x 4 x 3 x 3 x 4 - 34 reps
* I missed these

DB press
[35] x 6 x 4 x 4 x 2 x 3 x 3 x 3 x 3 x 2 x 3 - 33 reps

DB side lateral raises (one-arm)
[25] x 12 x 3 x 3 x 3 x 3 x 3 x 3 x 3 x 3 - 36 reps

Cable behind the back lateral raises
[25] x 11 x 4 x 3 x 4 x 3 x 3 x 3 x 3 - 34 reps

Abs wheel rollouts
21 x 4 x 3 x 3 x 3 x 3 x 3 x 4 x 3 x 3 - 50 reps

Workout time: 2h05

I will be switching the DB shoulder press with BB standing press because:
- 3 exercises of manipulating DBs for rest pause sets is tricky
- I've never really done BB work for shoulders before, so I want to see how they'd respond
- I tested my BB press max just for fun at the end of the workout, I got 80. Last year it was 65 I think. It's decent, now it's time to get it to impressive.



My workout notebook has reached it's last page, I started a new one today. I've had that notebook since November 2011, and I think 1/3 of it was filled out since I got on this routine lol. I couldn't find a similar one to buy, which sucks...RIP my pink and green baby, you've served me well.

[ShaneSwan]

I was expecting my workout time to be longer, but I'm still figuring out the weights for the new exercises..afterwards, it'll probably be around 2.5h.

Thats way too much time in the gym.

Especially for a girl.

My workout notebook has reached it's last page, I started a new one today. I've had that notebook since November 2011, and I think 1/3 of it was filled out since I got on this routine lol. I couldn't find a similar one to buy, which sucks...RIP my pink and green baby, you've served me well.

Youre gonna need a bigger notebook.

Some people use digital, but I prefer paper. I think its something about the volume of all the pages, it has more 'impact' than digital pages.

Im prolly just overcompensating for something, though *shrug*

[JealousFist]

Thats way too much time in the gym.

Especially for a girl.



Youre gonna need a bigger notebook.

Some people use digital, but I prefer paper. I think its something about the volume of all the pages, it has more 'impact' than digital pages.

Im prolly just overcompensating for something, though *shrug*

lol

[ThatOneLurker]

Thats way too much time in the gym.

We have different perceptions of what is too much time in the gym then.


Anything under 3 hours isn't that long in my opinion.


But I've just been watching Pumping Iron too much.. We can't all be Arnold spending 3-5 hours in the gym everyday.

[AD1984]

Thats way too much time in the gym.

Especially for a girl.

haha Come at me, bro.

Youre gonna need a bigger notebook.

Some people use digital, but I prefer paper. I think its something about the volume of all the pages, it has more 'impact' than digital pages.

Im prolly just overcompensating for something, though *shrug*

I'm a pen and paper kind of gal, I still have my logs from when I started. All this technology doesn't impress me much. The new notebook is small and black, and you'd be wrong to read anything into that.

We have different perceptions of what is too much time in the gym then.


Anything under 3 hours isn't that long in my opinion.


But I've just been watching Pumping Iron too much.. We can't all be Arnold spending 3-5 hours in the gym everyday.

Shane's just worried the gym is taking away precious barefoot in the kitchen time. He needn't worry, though.

Today's workout was 1h30 and it felt like a quickie. My workouts used to be around 1h before Kelei's, and they felt solid. Now one hour is nothing. I think 3h is my limit these days as well, 2h is ideal and 2.5h is pushing it a bit.

How have you been, Lurker? Are you still sick? How's the RC?

[AD1984]

Day 164: Jan 27, 2013 – D2 / 30 reps

DB pullovers
[50] x 13 x 3 x 3 x 3 x 3 x 3 x 3 - 31 reps

Trap bar rows
[105] x 4 x 4 x 4 x 4 x 4 x 4 - 34 reps

Close grip pulldowns
[120] x 10 x 3 x 3 x 3 x 3 x 3 x 4 x 3 - 32 reps

Close grip cable rows
[130] x 10 x 4 x 3 x 4 x 3 x 4 x 3 - 31 reps

Face pulls
[90] x 12 x 4 x 3 x 3 x 3 x 3 x 3 x 3 - 34 reps

Incline DB rear delt flyes
[10] x 14 x 4 x 4 x 4 x 4 x 3 x 3 x 3 - 39 reps

Seated DB rear delt raises
[20] x 13 x 4 x 3 x 3 x 3 x 3 x 4 - 33 reps

Rope hammer curls
[90] x 11 x 3 x 3 x 3 x 3 x 4 x 3 x 3 x 3 - 36 reps

Concentration curls
[25] x 5 x 3 x 3 x 3 x 3 x 3 x 3 x 3 x 3 x 3 x 3 - 35 reps

Workout time: 1h25

The trap bar rows are feeling good, the pressure in my lower back is not as bad as regular BB rows. I noticed among the new gear in my gym there are a thick oly bar and a thick EZ bar. I wonder what I could do with them...

30 reps feels like so little volume, I'm done before I know it. That feeling will be different come D3. Day off tomorrow, measly leg workout on Tuesday.

[ThatOneLurker]

Today's workout was 1h30 and it felt like a quickie. My workouts used to be around 1h before Kelei's, and they felt solid. Now one hour is nothing. I think 3h is my limit these days as well, 2h is ideal and 2.5h is pushing it a bit.

How have you been, Lurker? Are you still sick? How's the RC?

Ha yeah I feel the same way about you concerncing time in the gym.

I'm good to go, did D1 today and felt great. Lost a tiny bit of strength on my chest but it's to be expected. I'll regain it in no time.

RC is good now, seems to be healed up. I'm still going to do all my RC work after D2's as it helped significantly.

How about you? Are your joint pains better/gone?