macmillanc - Kelei Intermediate/Advanced - Workout Log

[macmillanc]

And so it begins. The Kelei Intermediate/Advanced Program.

I'll start by giving a little background about myself.

age: 22
height: 5'7"
weight: 150lbs

I started lifting about 2 years ago now. Started out at about 135lbs, worked my way up to about 152 and hit a plateau. I went back to school, got extremely busy, and haven't done much serious lifting since. I'd come back for maybe a couple weeks straight, but it was more like a handful of days a month. Stayed in pretty good athletic shape by play hockey (Ice and Street (ball hockey). Now I've graduated from school, found a full time job (only took me 7 months...) and have the time to devote to lifting again. I'm sure you've all gotten the notion that I am very much a beginner..you are correct. But after talking with Kelei, and reading the entire Intermediate/Adcanched Thread...this is the type of routine I'm looking for. I need that addiction to the gym, and the high intensitiy that I know this routine will provide.

As for my current goals, I'm keeping it pretty basic. I want to be 165lbs (would love to keep going from there, but I'm gonna focus on 165 for now). I'm not sure of my current BF%, I estimate im somewhere between 12-15% (could be way off, no idea). I'll be posting some pictures soon as my BEFORE comparisson.

A little extra info...I graduated with a degree in Industrial Design (Product Design/Development) and am currently working for a steel fabrication company doing drafting and fab work. As I said, I'm a hockey player, been playing for 18 years. In my spare time, I rebuild/custom fabricate motorcycles, currently have 4 bikes. I also have a passion for culinary arts.

Well enough about me, onto the routine. I took last week to find my 10RM's, practice the lifts, and get used to how ill be moving around the gym. I'm starting out light, working on my form, and really concentrating on making each lift count. I'll be starting out working to hit 25 reps, just to make sure I'm completely comfortable in my own abilities, and to make sure my form is on point. I began D1 yesterday, and D2 starts in about 30 mintues.

I'll have an update with my D1 stats, along with my D2 stats later today. Excited to really get into this routine!

[macmillanc]

April 1, 2013

Day 1

I realized I didn't mention in the first post the workouts I would be doing each day, but I haven't changed anything from the original routine.

D1: Bench Press, Incline Bench Press, Rope Pushdowns, Overhead DB Extensions, Side Laterals
D2: Chin ups, Pull Ups, Chest Supported Rows, Rear Delt Flys, Preacher Curls
D3: RDL, Front Squats, Leg Curls, Leg Extensions, Standing Calf Raises, Seated Calf Raises

Going to start with this for now, and if something comes up I can make some changes as I progress. Now, onto the workout. Typed this up yesterday but didn't get around to posting it on here.

Start Time: 5:15pm

Bench Press: 95x10,3,3,3,3,3 = 25total
Really focusing on my form as I said in the last post, felt like a very comfortable weight. Rested about 15-20 seconds between sets.

Incline DB Press: 30(each)x12,3,3,3,3,3 = 27total
Felt very light, could have done more than 12 on the first set but wanted to really get a feel for the routine. Rested about 10-15 seconds between sets. Will be going up 10lbs next D1. NOTE: Is that the correct way to record the weight? Or should it be the total of both DB's (60)?

Rope Press Downs: 60x 12,4,4,4,3 = 27total
Felt very light, minimal rest between sets. Guess I'm still ranging in my 10RM. Going up 10lbs next D1

Overhead DB Extensions: 15x10,3,3,3,3,3 = 25total
Good weight, really focused on my form for these, I've always done double handed overhead extensions, so my ROM was a little shaky on these. Switched weight between both hands till I did 25 for both hand.

DB Side Laterals: 15x10,3,3,3,3,3 = 25total
Good weight on these, rested about 15-20 seconds between sets

Brief ab workout (roll-outs), never done these before, kinda pinched my shoulder a bit (I have a piece of my colar bone floating around in there from a compression break about 4 years ago, still acts up and pops sometimes) I'm sure it'll just be working on my form on these.

End Time: 6:02pm
47min Total

Post workout weight: 150lbs (Question, is this the best time to weigh in? Should it be done before the workout?)

All I have to say is I'm hooked! Loving the intensity. Felt a bit short, I figured it would only doing 25 reps. May switch that up to 30 sooner than I had expected. Still just want to make sure I have good form throughout all my lifts. Super excited for D2 tomorrow, worried about the chin-up/pull-up back to back, gonna stick it out and see how it goes.

[macmillanc]

April 2, 2013

Day 2

Not really sore at all from yesterdays workout, I can feel it if I really stretch my chest but that's about it. I'm thinking it's just because of the lower reps I'm doing. Really excited to get back to the gym today!

Start Time: 5:30

Chin-ups: BWx10,3,4,3,3,3 = 26total
Was definitely pushing myself to get the last sets of 3 at the end. Rested about 30 seconds between sets

Pull-ups: BWx5
Very burnt out from the chin-ups, could only get up 5 after about a 4 minute break. Should have rested longer. Either way, next D2 I'll start with these and do chin-ups second

Chest Supported Rows: 35+bar?x12,5,4,3,3,3 = 30total
Not sure of the weight of the bar/machine for I'll be going off of the weight I put on. 35 felt pretty light, will be going up 10lbs next D2.

Rear Delt Flys: 60x10,3,3,3,3,3 = 25total
Comfortable with this weight, rested about 15-20 seconds between reps. I notice I feel this in my triceps a bit while doing them, could it just be because my triceps were sore/tight from yesterdays workout?

Preacher Curls: 25+bar?x12,5,3,3,3,2,2 = 30total
Felt light, not used to doing preacher curls with this bar. Was concerned how it'd feel on my wrist, felt no discomfort at all. Will be going up 10lbs next D2

Went back and did 15 more assisted (30lbs) pull-ups at the end because I felt like I cheated.

End Time: 6:15pm
45min total

Beginning to think that 25 reps is just not enough, but I'm gonna stick with it through D3 just to keep everything consistant. I'll see how that feels, then decided on pumping up to 30 reps start my next D1.

[jedema]

April 1, 2013

Is that the correct way to record the weight? Or should it be the total of both DB's (60)?

I think thats the way most people do it. If your repping 40lb dumbbells, then your at 40lbs.


Subbed btw. You started right around the same time as me. I'll be watching you! can't have your lifts get stronger than me

[macmillanc]

I think thats the way most people do it. If your repping 40lb dumbbells, then your at 40lbs.


Subbed btw. You started right around the same time as me. I'll be watching you! can't have your lifts get stronger than me

I figured that's the standard way to record it.

And I dont think you'll have to worry about that yet, I'm still a ways off from the numbers you're putting up! Doesn't mean I wont work my ass off to try though!! Gotta push it...

[AD1984]

Culinary arts? In for food porn (there'd better be some!)

For DBs you don't add the weight, like j said, people know what exercises imply two DB instead of one. Best time to weigh yourself is in the morning, empty stomach, after you've been to the bathroom. Weight fluctuates too much during the day.

Will be following you two lovebirds.

[macmillanc]

Culinary arts? In for food porn (there'd better be some!)

For DBs you don't add the weight, like j said, people know what exercises imply two DB instead of one. Best time to weigh yourself is in the morning, empty stomach, after you've been to the bathroom. Weight fluctuates too much during the day.

Will be following you two lovebirds.

Hoping to be posting plenty of food porn...along with any recipes you'd like!

Good to know weighing in, thanks for the insight AD!

No Workout Tonight, had a street hockey game. Lost 5-3, but a goal and an assist made it not so bad. My first Day 3 is tomorrow, looking forward to it!

[jedema]

Culinary arts? In for food porn (there'd better be some!)

For DBs you don't add the weight, like j said, people know what exercises imply two DB instead of one. Best time to weigh yourself is in the morning, empty stomach, after you've been to the bathroom. Weight fluctuates too much during the day.

Will be following you two lovebirds.

Why I autta!

[svenhof]

Good luck man I'm on AllPro at the moment but this might be the program I'll switch to in a couple of months. Interesting to see your progression.

Keep track of this journal

[macmillanc]

Well what a hectic weekend. Totally unexpected and threw off this routine quite a bit for me. Me and my girlfriend are currently looking to move in together in September of this year. This weekend brought a rush of looking at apartments, can't even count the number that we ended up looking at, but needless to say it didnt leave a whole lot of time to get to the gym.

I haven't been able to update things in a while, so this will include a few days of updates.

So I belive the last day I undated was 4/3/13, no workout becuase of a hockey game.

4/4/13
Day3

This was a rough day for me as well. Woke up and felt like my head was going to explode. Could barely see straight all day at work...my workout that night suffered due to this.

RDL: 115 x 10,4,3,3,3,3 = 13
Trying to get my form perfect on these, did really slow reps, making sure I wasnt arching or rounding my back at all. Need to stay light on these till I can get the form down

Front Squat: 95 x 6,4,3 = 13
Same as the RDL, working on my form, trying to keep my elbows up, and build up strength in my wrists. By the last set they were pretty sore. Need to keep working on form for these

Leg Press: 90+machine x 12,6,6,6 = 30
Since I couldnt finish up the FS, I decided to do some leg presses, went really light and pushed out 30 reps

Leg Curls: 70 x 12,6,6,6 = 30
By this point my headache was terrible, tried to work through it but I know I didnt get the best workout in that I could have. This felt very lught, will be increasing weight on these.

Leg Extensions: 90 x 10,5,5,5,5 = 30
Felt light, wasnt really sure due to my headache.

Standing Calf Raises: 10,3....=50
At this point all the seated calf raise machines were taken, and I was feeling like I was going to pass out. Took off early.

Gonna need to really hit day three hard next time to make up for this day.

4/5/13
Day 1

25 reps was feeling like not enough. Decided to go up to 30 and stay there for a while.

Bench Press: 105 x 10,4,4,3,3,3,3 = 30
PR (gonna update my 10RM personal records just so I can see my strength gains) I was feeling really good and wanted to make up for the poor day I had the day before. 105 felt great, gonna stick there for a while.

Incline Press: 40 x 7,4,3,3,3 = 20
30 x 3,3,3 = 29
Probably didnt rest long enough between these, lost my spotter for the last few sets and had some trouble, dropped to 30's just to get the 30 reps in

Rope Pressdowns: 70 x 12,4,4,4,3,3 = 30
Felt light, gonna increase weight on this. Still trying to figure out my true 10RM on a lot of things.

Overhead DB Extensions: 15 x 10,4,3,3,3,3,3 = 29

DB Side Laterals: 15 x 10,4,4,3,3,3,3 = 30

Felt like a good day, chest was a little sore the following day.

4/6/13 - Off, Apartments all day
4/7/13 - Light cradio and abs, apartement seaching continued

4/8/13
Day 2

Pull Ups: BW x 10,5,3,3,2,2 = 25

Chest Supported Rows: 45 x 11,5,3,3,3,3,2 = 30

Chin Ups: BW x 5,5,5,4,4 = 23
Took longer breaks between sets, maybe 30-45 seconds

Rear Delt Fly: 60 x 12,5,4,3,3,3 = 30
Gonna increase 10lbs

Preacher Curls: 30+Bar x 12,5,5,4,4,3,3 = 36
Felt light, gonna increase weight

Great workout on this day, I can already see some increases in my strength and size.


4/9/13 - Me and the GF put in our application for our first place together! Figures crossed that everything goes smoothly, should hear back soon. The place is small, but perfect for just the two of us! Needless to say, celebrations were in order, no gym.

And that brings me to today, another off day due to a hockey game.

I miss the gym...first time I've truly wanted...NEEDED to be in the gym in a long while. This routine has me hooked.

[macmillanc]

4/11/13
Day 3

Front Squats: 95 x 10,4,3,3...Wrist were really sore...switch to Back Squats for 10 reps

RDL: 95 x 10,3,3,3,3,3,3,2 = 30

Leg Curls: 80 x 10,5,3,3,3,3,3 = 30

Leg Extensions: 105 x 10,3,3,3,3,3,3,2 = 30

Standing Calf Raises: 135 x 10,5,5--> = 50

Seated Calf Raises: 45 x 10,5,5--> = 75

Legs were shaking for a good half hour after finishing, great feeling!

[macmillanc]

So i've been away from the forums here for a while, life has gotten crazy lately and just havent really had the free time to post here. But I've still been sticking with this routine as religiously as possible! This will be a pretty broad update just to get all caught up.

So it's been a little over a month now since I started this routine, and I'm still LOVING it! I've seen some awesome progress, both in size and strength! On average I've been in the gym 5-6 days every week, with each session lasting about an hour. Still doing 30 total reps for each excercise (50/75 for calves).

Im weighing in at a pretty consistant 153lbs (up around 4-5 lbs in a month). Im gonna hold off on posting before/after pics until the 3 month mark.

I've been setting a lot of personal records, and have seens gains in strength across every excercise.

A few things I have noticed. I'm getting very fatigued as I hit my 30 reps. I tried bumping up to 40 reps, but found after the 30th (approx) I was unable to do any more reps when resting for the same amount of time between sets, usually around 30-40 seconds depending upon the excerise. This only really refering to the main compound lifts.

I'm assuming if I keep pushing for the 40 reps it will get easier? I'm still hitting my 10 reps on the first set, and feel if I go down in weight it would be counter productive? So lately, i've just been sticking with the 30 rep totals.

As for some PR's.

Flat Bench 115 x 12x5x3 -> 30
This happened yesterday, and felt awesome! Gonna stay at 115 till I feel really comfortable with it, but I feel so much stronger in my chest

Incline DB's 40 x 10x3 -> 30
No spotter, full 30 reps

Rope Press Downs 80 x 10x3 -> 30



Pull Ups x30 followed by Chin Ups x 35
First time being able to do the pull/chin ups back to back and complete every rep, I was so pumped up for the rest of the day

Chest Supported Rows 55(+bar) x 10x3 - > 30


I've gone up in weight on almost every excericse (minus front squats. These KILL my wrists, so lately I've been doing power squats and leg presses along with RDL's...my legs have been sore for 2 days now after incoorperating those lifts)


I'll be posting regualr updates after the weekend, and hope to be MUCH more frequent on here!

[macmillanc]

5-7-13 D1

Couldn't find a pen at the gym, so I had no way of recording the exact stats, but I remember everything pretty closely.

Bench Press: 115 x 12,5,3 --> 35

Incline Bench: 40 x 10,4,3 --> 35

Pushdowns: 80 x 12,5,3 --> 35

Overhead DB Extensions: 15 x 12,5,3 --> 35

Side Lats: 20 x 10,3,3 --> 35

Seeing some great progress and have gone up in weight/reps in almost every exercise.

Hockey and D2 tomorrow

[macmillanc]

5/13/13 D1

Been terrible at updating my Log lately. Lifes busy.

Incline Bench (BB): 95 x 10,5,4,3, --> 40

Bench Press : 115 x 12,5,3, --> 40

Rope Pushdown: 75 x 12,5,3 --> 40

Overhead DB Ext.: 15 x 12x5x3 --> 40

Side Lats: 20 x 10,3 --> 40


Decided to rotate Incline and Flat benching first every other D1. Seeing better gains in my incline this way.