Intermediate/Advanced Routine

[AD1984]

I find that I get a lot of acne from dairy products. I actually tested this--ate cheese and drank milk for a month and was covered in spots. Now I've stopped (rest of the diet and training has remained the same) and I am completely clear.

For me it's peanut butter. I've done an elimination diet for diary, then gluten, and the only direct correlation so far has been with peanut butter (and it doesn't even have to be a lot, even half a tbsp a day makes me break out). I've given up trying to clear my skin through diet. While some foods make it better or worse, the issue is most likely hormonal or environmental, since it has gotten worse ever since I moved from my home country. Either way, the next step will be a trip to the dermatologist and getting on some drugs. I wonder what happened to that guy who posted regarding his upcoming treatment with Accutane.

[roberto487]

Milk is one of the best growth promoting foods in existence, it contains high quality protein, branched-chain amino acids (which accelerate muscle repair/growth), it increases IGF-1 levels (which accelerates muscle repair/growth), it's very insulinogenic (which keeps cortisol low) and it contains many vitamins and minerals.

I drink my milk in the homemade Kefir form, is it still good?

[Skullster]

Started testing out my true 10 RM for D1 today. Have not trained my medial or posterior delts to be honest. After reading this thread and listening to everyone speak of a lack of shoulder or military press in this routine I believe Kelei is correct in assessing the fact that our anterior delts get plenty of work. I can look down at my shoulders and see my anterior delts are "way" more hypertrophied than the rest of my shoulder. Actually kinda of in shock at how much the side and rear lag in comparison.

I have lived on a steady diet of push ups, flat bench press, military press, dead lifts regular and stiff leg, shrugs and more. Looking forward to seeing my shoulders balance out with the side laterals and rear delt flyes.

I ordered a decline/incline/flat bench with preacher and leg attachment so I can do this program. It hasn't arrived yet but will soon. I can't afford the pulley system for my power rack yet. I can barely manage 5 parallel bar dips so I am gonna begin with the bench dips for my triceps.

[ThatOneLurker]

Started testing out my true 10 RM for D1 today. Have not trained my medial or posterior delts to be honest. After reading this thread and listening to everyone speak of a lack of shoulder or military press in this routine I believe Kelei is correct in assessing the fact that our anterior delts get plenty of work. I can look down at my shoulders and see my anterior delts are "way" more hypertrophied than the rest of my shoulder. Actually kinda of in shock at how much the side and rear lag in comparison.

I have lived on a steady diet of push ups, flat bench press, military press, dead lifts regular and stiff leg, shrugs and more. Looking forward to seeing my shoulders balance out with the side laterals and rear delt flyes.

I ordered a decline/incline/flat bench with preacher and leg attachment so I can do this program. It hasn't arrived yet but will soon. I can't afford the pulley system for my power rack yet. I can barely manage 5 parallel bar dips so I am gonna begin with the bench dips for my triceps.

This routine has made my shoulder cap look ****ing amazing.

It's probably my favorite bodypart when I look in the mirror at the moment. Perfectly proportional, striations, vascular.. fuark


Can't wait to see it 20lbs from now.

[1fatoldman]

Thanks Kelei, both for the program and also your willingness to share your vast knowledge!

I’m currently in my third week, four day split, 30 reps.
For reasons listed below, I’m looking at the program from a slightly different prospective than most.

Background
68 year old, novice, working out at home. Started July 2012 with a BW of 295, todays BW is 239 and I plan on staying on a slow cut until I’m down to 220lbs.
My Goal is 15% BF with as much muscle as I can gain.

I’m in good health, but have some issues that I have to train around. Bad knee (operated on 7 years ago that is starting to give me trouble again), arthritis in one shoulder, rotator cuff issue with the other, tendonitis in right elbow. (NOTE), these are ”not” excuses, just some things that I have to work around.

I started a Journal December 2012 (link in sig) and have logged every workout I’ve done since then. If you have time, would you please drop by and check out my exercise selection for your routine? I would like to know if the changes I’ve made to both accommodate my week A$$ lifting ability while also protecting my knee and shoulders are OK or if they should be modified?

Thanks! Any advice or criticism would be appreciated

[swatk00w]

One week down on the full body overreach and other than 2.5 hours in the gym each morning it's not bad. I don't work out on Sundays though as my gym has crappy Sunday hours. Held my weight steady through the week and there is a noticeable difference in my appearance from last Monday to this Monday. I'm going to say it's probably due to the 24/7 pump I've had since starting this, haha.

I'm excited to see what my shoulders look like in a couple of weeks between all the shoulder movements and adding in external rotations I wouldn't be surprised if i I gain an inch or two in width in them. I will say though that everyone that knows what I'm doing in the gym thinks I'm insane. I've already been asked 3 times what kind of gear I'm on and I just laugh telling them that chicken and rice gear.

[alexjohn92]

Had my first D3 today, this is very different from the 5x5 I have been doing for the past 6 months.

The high volume of squats left me panting for air, I was dripping with sweat after the second set. Is it normal to feel like you've just done a 200m sprint after finishing the squats? I was absolutely ruined (from a cardio point of view)

[litljay]

Had my first D3 today, this is very different from the 5x5 I have been doing for the past 6 months.

The high volume of squats left me panting for air, I was dripping with sweat after the second set. Is it normal to feel like you've just done a 200m sprint after finishing the squats? I was absolutely ruined (from a cardio point of view)

Yes, normal. The work capacity required to complete D3 takes some time to work up to.

[Skullster]

This routine has made my shoulder cap look ****ing amazing.

It's probably my favorite bodypart when I look in the mirror at the moment. Perfectly proportional, striations, vascular.. fuark


Can't wait to see it 20lbs from now.

Yeah I was shocked to realize how out of proportion my shoulders are.

Thanks Kelei, both for the program and also your willingness to share your vast knowledge!

I’m currently in my third week, four day split, 30 reps.
For reasons listed below, I’m looking at the program from a slightly different prospective than most.

Background
68 year old, novice, working out at home. Started July 2012 with a BW of 295, todays BW is 239 and I plan on staying on a slow cut until I’m down to 220lbs.
My Goal is 15% BF with as much muscle as I can gain.

I’m in good health, but have some issues that I have to train around. Bad knee (operated on 7 years ago that is starting to give me trouble again), arthritis in one shoulder, rotator cuff issue with the other, tendonitis in right elbow. (NOTE), these are ”not” excuses, just some things that I have to work around.

I started a Journal December 2012 (link in sig) and have logged every workout I’ve done since then. If you have time, would you please drop by and check out my exercise selection for your routine? I would like to know if the changes I’ve made to both accommodate my week A$$ lifting ability while also protecting my knee and shoulders are OK or if they should be modified?

Thanks! Any advice or criticism would be appreciated

I hope I am still lifting when I am 68! Repped you George. Finally off spread.

Had my first D3 today, this is very different from the 5x5 I have been doing for the past 6 months.

The high volume of squats left me panting for air, I was dripping with sweat after the second set. Is it normal to feel like you've just done a 200m sprint after finishing the squats? I was absolutely ruined (from a cardio point of view)

Oh yes!
I been doing squats all along in the 8-12 rep range and when I first attempted 2x50 body weight squats. I nearly puked.

My last squat session, (using a safety squat bar which is more a front squat than a back squat) was 60 lbs x 50, 80 lbs x 40, 100 x 30, 120 x 20, 170 x 10. this was done as a super set with standing calf raises done in the same ascending fashion. Then the second set is pyramids right back the other way with the same weights. This routine is from Gethins and where I first got introduced to this the rest-pause technique.

Now that I look at this again 50 squats doesn't seem so bad! But then I haven't done 50 with my 10 RM either. So yeah I think high rep squats will gas you aerobically for sure. If you are not breathing hard you can't be human

[roberto487]

One week down on the full body overreach and other than 2.5 hours in the gym each morning it's not bad. I don't work out on Sundays though as my gym has crappy Sunday hours. Held my weight steady through the week and there is a noticeable difference in my appearance from last Monday to this Monday. I'm going to say it's probably due to the 24/7 pump I've had since starting this, haha.

I'm excited to see what my shoulders look like in a couple of weeks between all the shoulder movements and adding in external rotations I wouldn't be surprised if i I gain an inch or two in width in them. I will say though that everyone that knows what I'm doing in the gym thinks I'm insane. I've already been asked 3 times what kind of gear I'm on and I just laugh telling them that chicken and rice gear.

So, the full body overreach is doing all the exercises in the routine, everyday, for a total of 20 reps each?

[eriquee]

So, the full body overreach is doing all the exercises in the routine, everyday, for a total of 20 reps each?

No, for 50 reps each.

[AD1984]

No, for 50 reps each.

I doubt it. I do it for 25 reps and a full body workout takes me around 2.5h with pretty much no rest between exercises. 50 reps would probably take around 4h or something stupid like that.

[eriquee]

I doubt it. I do it for 25 reps and a full body workout takes me around 2.5h with pretty much no rest between exercises. 50 reps would probably take around 4h or something stupid like that.

It's a full body overreach, it's supposed to be hard. I don't think that anyone will be able to do it, but I believe that's how it's supposed to be.

[mattj15]

I'm thinking about doing the full body overreach at 30 reps per exercise. When I up the reps to 35-40 I'll spilt the workouts into morning/night workouts.

[Velatsaraptor]

is anyone throwing around crazy weights on this program?

[AD1984]

It's a full body overreach, it's supposed to be hard. I don't think that anyone will be able to do it, but I believe that's how it's supposed to be.

If there's a manual on it, I'd love to see it lol.

Overreaching is training with a workload high enough that it surpasses your ability to recover. The number of reps you do will depend on your current workload volume. A full body overreach at 50 reps equals 150 reps per exercise in the initial setup of this routine, assuming you are currently performing 50 reps. How feasible is it to triple your workload? How long do you think you'd be able to sustain it?

You don't even have to do a full body overreach, just try that volume with your current routine, see how that goes. I'm a firm believer in first hand experience and trying things out for myself. A lot of good lessons learned

[roberto487]

If there's a manual on it, I'd love to see it lol.

Overreaching is training with a workload high enough that it surpasses your ability to recover. The number of reps you do will depend on your current workload volume. A full body overreach at 50 reps equals 150 reps per exercise in the initial setup of this routine, assuming you are currently performing 50 reps. How feasible is it to triple your workload? How long do you think you'd be able to sustain it?

I think Kelei was pushing for doing 20 total reps on each exercise but I wanted to see what other people were doing. On a 50 reps full body overreach i would have to be sedated.

[ThatOneLurker]

is anyone throwing around crazy weights on this program?

Only R. Kelly himself

[Kelei]

Thanks Kelei, both for the program and also your willingness to share your vast knowledge!

I’m currently in my third week, four day split, 30 reps.
For reasons listed below, I’m looking at the program from a slightly different prospective than most.

Background
68 year old, novice, working out at home. Started July 2012 with a BW of 295, todays BW is 239 and I plan on staying on a slow cut until I’m down to 220lbs.
My Goal is 15% BF with as much muscle as I can gain.

I’m in good health, but have some issues that I have to train around. Bad knee (operated on 7 years ago that is starting to give me trouble again), arthritis in one shoulder, rotator cuff issue with the other, tendonitis in right elbow. (NOTE), these are ”not” excuses, just some things that I have to work around.

I started a Journal December 2012 (link in sig) and have logged every workout I’ve done since then. If you have time, would you please drop by and check out my exercise selection for your routine? I would like to know if the changes I’ve made to both accommodate my week A$$ lifting ability while also protecting my knee and shoulders are OK or if they should be modified?

Thanks! Any advice or criticism would be appreciated

Everything looks fine.

No, for 50 reps each.

Not necessarily, for most people 50 reps per day is going to be too much volume even during an overreach. You could still make it work though, you'd simply have to deload more often. At the full 50 reps you might only last 10 days before needing to deload, at 30 reps you might last 2-3 weeks before needing to deload.

So basically the faster you accumulate fatigue the shorter your loading/overreach phases will be.

[Velatsaraptor]

I've done the leg day and it beat my ass. haven't been lifting really for like a month now so I'm gonna start this program, hot damn hot damn

[mattj15]

I changed my mind. I'm only going to overreach on upperbody as it is lagging way behind my legs. Right now I've got it planned at D1+D2 everyday for 30 reps and completing D3 twice per week at 45 reps. Consuming 4250 cals per day ~300-400 over maintenance, 6 egg yolks per day, all complex carbs except choc milk pwo, 400mg chelated magnesium, vitamin C, multivitamin, vitamin D. Using all exercises listed on first page. Anything else I should add or take away kelei? Thanks so much for this routine!

I'll post my current stats below any advice would be great!

Been on original routine for 3-4 months listed on first page. stats as follows.
5'11 178lbs
Bench 170lbs 8 reps
Incline 130lbs 10 reps
Rope Pressdowns 140lbs 11reps
DB Side Lat 17.5lbs 9 reps
Overhead Cable Ext 130lbs 11 reps
Pullups 10lb weight 9 reps
Chinups 15lb weight 8 reps
Seated Rows 150lbs 10 reps
Rear delt fly's 140lbs 9 reps
preacher curls 25's each side 9 reps
back squat 265 lbs 10 reps (changing to front squat this week)
rdl's 250 lbs 10 reps (can do more but forearms/grip holding me back)
Lex Ext 205lbs 10 reps
Lying leg curl 120lbs 11reps
calf raises 160lbs 15 reps
seated calves 90lbs 25 reps
100 ab rollouts 4x per week

[litljay]

If there's a manual on it, I'd love to see it lol.

Overreaching is training with a workload high enough that it surpasses your ability to recover. The number of reps you do will depend on your current workload volume. A full body overreach at 50 reps equals 150 reps per exercise in the initial setup of this routine, assuming you are currently performing 50 reps. How feasible is it to triple your workload? How long do you think you'd be able to sustain it?

You don't even have to do a full body overreach, just try that volume with your current routine, see how that goes. I'm a firm believer in first hand experience and trying things out for myself. A lot of good lessons learned

Put your AVI back up. Show off what this program built

[BakersChoice]

Why can't you eat eggs? Eggs aren't dairy. If you're lactose intolerant you can still eat butter, hard cheese and whey protein as they contain virtually no lactose. Unless you have a dairy allergy there's no reason why you need to avoid it entirely.

Yeah cheese is fine for me for some reason but raw milk and eggs just destroy my stomach idk why. Guess I'll just eat a bunch of cheese then while I'm overreaching this summer lol thank you!

[1fatoldman]

[QUOTE=Kelei;1085793503]Everything looks fine.

Thanks, I was hoping that was going to be your response
Even after only two weeks, I'm amazed with how fast my lifts are going up and muscular definition is changing.
I'll keep pushing as hard as I can. If I can stay healthy? It will be very interested to see what can be accomplished in the next 18 months

[alexjohn92]

Second session of D1 today, feels really nice to experience some extreme intensity. 5x5 was great for building my foundation but I never felt such a great mixture of pump/burn/torment/exhaustion. I was almost in tears after the side laterals (not srs, but you get the point)

Train insane or remain the same

[AD1984]

Put your AVI back up. Show off what this program built

lol I'll put a new one up soon enough. For now I'll be all mysterious like K

[wgbjeff]

lol I'll put a new one up soon enough. For now I'll be all mysterious like K

I will await this day, refreshing the thread every two seconds until my eyes see heaven itself ...

[Kelei]

I will await this day, refreshing the thread every two seconds until my eyes see heaven itself ...

Haha, what the?

[swatk00w]

My reps are right around the 25-30 range each day. They float between those numbers depending on how I feel that day. I hope it's not a big deal that they range slightly day to day. I could probably do 50 reps a day of each exercise but I don't think I'd last more than a week and I'd be afraid towards the end of that week of losing control on a movement and hurting myself honestly.

[litljay]

lol I'll put a new one up soon enough. For now I'll be all mysterious like K

I actually should re-phrase that as the original doesn't give you credit. So here:

Put your AVI back up and show off what you built with this program

There...that's better me thinks.