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  1. #421
    Time to Work litljay's Avatar
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    I start freaking out that I've been in the gym too long at 1.5hrs. I can't imagine doubling that...
    You don't have to be great to start, but you have to start to be great.
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  2. #422
    Soaking in a Digital Bath ShaneSwan's Avatar
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    Originally Posted by AD1984 View Post
    The new notebook is small and black, and you'd be wrong to read anything into that.
    Oh really...

    Originally Posted by AD1984 View Post
    it felt like a quickie.
    Feed me here
    Fill me up again
    Temporarily pacify this hunger thats so cruel
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  3. #423
    Team Kelei AD1984's Avatar
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    Originally Posted by ThatOneLurker View Post
    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?
    Glad to hear it's good to go, man. I started doing this stretch, similar to a DB pullover, only with a light bar..stretching all the way behind, it feels really good for the shoulders and somehow I thought of you lol. My elbow is still bothering me, but everything else is ready to go. We'll see how it goes.

    Originally Posted by litljay View Post
    I start freaking out that I've been in the gym too long at 1.5hrs. I can't imagine doubling that...
    I find after a certain point, it doesn't really matter..1h, 2h, whatever, it all blends in.
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  4. #424
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    i put the heat pad on my elbow for around 20 minutes yesterday and it actually made a huge difference

    i'm going to keep doing that after D1, do you have any elbow sleeves? I use one for some sets when I bench.
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  5. #425
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    Originally Posted by ThatOneLurker View Post
    i put the heat pad on my elbow for around 20 minutes yesterday and it actually made a huge difference

    i'm going to keep doing that after D1, do you have any elbow sleeves? I use one for some sets when I bench.
    I have 3 types of sleeves/braces lol. I try not to wear them unless I absolutely have to because my forearm got smaller after so many months of use. The head pad is alright, I use it mostly on my leg..and I swear it always feels worse the next day. I stopped trying to get on top of my injury, nothing really does it anymore.
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  6. #426
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    Day 166: Jan 29, 2013 – D3 / 30 reps

    Back squats
    [135] x 10 x 3 x 3 x 4 x 3 x 3 x 3 x 4 - 33 reps

    RDL's
    [165] x 12 x 3 x 3 x 3 x 3 x 3 x 3 x 3 - 33 reps

    Front squats
    [115] x 10 x 3 x 3 x 3 x 3 x 3 x 3 x 3 x 3 - 35 reps

    Good mornings
    [115] x 10 x 5 x 5 x 4 x 4 x 4 x 3 - 35 reps
    * what an awkward exercise

    Leg curls
    [50] x 12 x 4 x 4 x 4 x 4 x 4 - 32 reps

    GHR's
    7 x 3 x 3 x 3 x 3 x 4 x 3 x 3 - 30 reps

    BB glute bridges
    [225] x 12 x 3 x 3 x 4 x 4 x 4 x 4 x 4 - 34 reps

    Workout time: 1h30

    First time working legs after about a month off, so depressing. I could feel my groin from the moment I started warming up with the bar. I kept the weights low, I want to work my way slowly to my usual weights.

    The back squats felt off, I noticed the bar sits differently on my back now because my traps have gotten bigger..it's a bit weird. I also tend to hold my arms unevenly, with one elbow sitting slightly lower than the other, so I was focusing on fixing that. Front squats felt like home.
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  7. #427
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    wish my gym had a GHR

    they look like fun

    especially in that video you posted
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  8. #428
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    Originally Posted by ThatOneLurker View Post
    wish my gym had a GHR

    they look like fun

    especially in that video you posted
    I wish mine did too, but the abs bench is pretty good. As long as you can find something solid to hold your feet, you'd be okay. Check youtube, there are a lot of ghetto versions out there, people can be quite inventive lol.
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  9. #429
    Time to Work litljay's Avatar
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    Originally Posted by ThatOneLurker View Post
    wish my gym had a GHR

    they look like fun

    especially in that video you posted
    Originally Posted by AD1984 View Post
    I wish mine did too, but the abs bench is pretty good. As long as you can find something solid to hold your feet, you'd be okay. Check youtube, there are a lot of ghetto versions out there, people can be quite inventive lol.
    There's a thread in the O35 forum about these. Most seem to be using the lat pulldown seat.
    You don't have to be great to start, but you have to start to be great.
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  10. #430
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    Originally Posted by litljay View Post
    There's a thread in the O35 forum about these. Most seem to be using the lat pulldown seat.

    aware me brah
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  11. #431
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    I didn't log yesterday's workout because I was so spent by the time I got home. Today, I woke up with a sore throat. After a dentist appointment and some hardcore freezing, by the time I finished work I had a slight fever and a runny nose. I decided to go to the gym despite feeling like I got hit by a Mack truck, just because I already had all my gym stuff with me. I made it there only to discover in the locker room I forgot my workout pants. One of those days...

    I haven't had a common cold in years, I don't get then anymore.. this just shows how run down my body is right now. I'm spreading myself thin. Starting this week, I'll be working Sundays as well. Being sick is a luxury I can't afford.

    I'll see how I feel in the next days. For now it's popping pills, sitting under a blanket and eating chicken soup. F*ck.
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  12. #432
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    This is exactly what I meant by luck not treating us well lately lol


    Hope you feel better soon AD
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  13. #433
    Time to Work litljay's Avatar
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    Originally Posted by ThatOneLurker View Post
    aware me brah
    Here you go...

    http://forum.bodybuilding.com/showth...hp?t=151293183

    Sorry to Hijack AD. You need to get better soon.

    I hate to point the finger to the program, but I'm also starting to get injuries. My right elbow tendonitis is killing me...
    You don't have to be great to start, but you have to start to be great.
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  14. #434
    Registered User adamxbomb's Avatar
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    Originally Posted by litljay View Post
    Here you go...

    http://forum.bodybuilding.com/showth...hp?t=151293183

    Sorry to Hijack AD. You need to get better soon.

    I hate to point the finger to the program, but I'm also starting to get injuries. My right elbow tendonitis is killing me...
    what tricep exercises are you doing, also are you doing any extra exersices such as shoulder press, ect? because if you are having issues with a certain exersice you need to rotate to a new exercise working the same muscle group until it agrees with your elbow issues, kelei is very knowledgable about switching exercises arround due to minor injuries, ask him.
    My Kelei Log: http://forum.bodybuilding.com/showthread.php?t=150825513&pagenumber=

    "If you're adding weight to the bar, you are making progress"

    Goals:
    January 22 2013: Feb 15th 2013:
    Bench: 185x10 200x10
    RDL: 275x10 N/a
    FS: 135x10 165x14


    May 2013?
    Bench: 225x10
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  15. #435
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    Originally Posted by ThatOneLurker View Post
    This is exactly what I meant by luck not treating us well lately lol


    Hope you feel better soon AD
    Yeap, you were right. I had to call in sick today, I'll be in bed for the weekend.

    Originally Posted by litljay View Post

    I hate to point the finger to the program, but I'm also starting to get injuries. My right elbow tendonitis is killing me...
    I know that feel, bro...I really do.

    Originally Posted by adamxbomb View Post
    what tricep exercises are you doing, also are you doing any extra exersices such as shoulder press, ect? because if you are having issues with a certain exersice you need to rotate to a new exercise working the same muscle group until it agrees with your elbow issues, kelei is very knowledgable about switching exercises arround due to minor injuries, ask him.
    The exercises that cause direct pain should be the first to go. However, after a while, everything will cause pain. It's the frequency and workload that do it, and that makes this routine unsustainable long term for people who have these issues. I've gotten golfer's elbow about a month in (for the first time ever, I've never had tendonitis before this), and it has yet to heal. I've adjusted all the exercises that I do to make it easier on it, and it still hurts. There's more to it than "oh, just change exercises".
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  16. #436
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    Originally Posted by adamxbomb View Post
    what tricep exercises are you doing, also are you doing any extra exersices such as shoulder press, ect? because if you are having issues with a certain exersice you need to rotate to a new exercise working the same muscle group until it agrees with your elbow issues, kelei is very knowledgable about switching exercises arround due to minor injuries, ask him.
    Unfortunately, it's not that simple. Anything that requires a strong grip causes aggravation (chins, pull ups, rows, RDL's, etc.). I've been through this before and the only real thing that's going to help is rest. And, it's a long rest to heal it.
    You don't have to be great to start, but you have to start to be great.
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  17. #437
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    Originally Posted by AD1984 View Post
    Yeap, you were right. I had to call in sick today, I'll be in bed for the weekend.
    suffering these days arent you AD :-/ all the best and hope you get squared up soon.......
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  18. #438
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    Originally Posted by litljay View Post
    Unfortunately, it's not that simple. Anything that requires a strong grip causes aggravation (chins, pull ups, rows, RDL's, etc.). I've been through this before and the only real thing that's going to help is rest. And, it's a long rest to heal it.
    I know it may sound stupid, but try using straps when doing those exercises, it helps me, yes it may look stupid, but it takes the pressure off the joint and your grip, and more focuses on the muscle group you are trying to work.

    ##No, I dont use straps for these exercises, unless I feel unwanted pain in my joints , so dont make fun haha
    My Kelei Log: http://forum.bodybuilding.com/showthread.php?t=150825513&pagenumber=

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    January 22 2013: Feb 15th 2013:
    Bench: 185x10 200x10
    RDL: 275x10 N/a
    FS: 135x10 165x14


    May 2013?
    Bench: 225x10
    RDL: 285x10
    FS: 225x10
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  19. #439
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    Originally Posted by adamxbomb View Post
    I know it may sound stupid, but try using straps when doing those exercises, it helps me, yes it may look stupid, but it takes the pressure off the joint and your grip, and more focuses on the muscle group you are trying to work.

    ##No, I dont use straps for these exercises, unless I feel unwanted pain in my joints , so dont make fun haha
    I use Versa-Grips brosef. It started the 1 day that I left them in the truck and hasn't gone away since...
    You don't have to be great to start, but you have to start to be great.
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  20. #440
    Registered User adamxbomb's Avatar
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    Originally Posted by litljay View Post
    I use Versa-Grips brosef. It started the 1 day that I left them in the truck and hasn't gone away since...
    well there you go your problem is solved, now throw in some wrist curls to keep you grip strength and call it a day! cannot fix genetics just gota deal with the body god you were so blessed to receive.
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    January 22 2013: Feb 15th 2013:
    Bench: 185x10 200x10
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    May 2013?
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  21. #441
    Soaking in a Digital Bath ShaneSwan's Avatar
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    Originally Posted by litljay View Post
    I hate to point the finger to the program, but I'm also starting to get injuries.
    Your avi says "perpetually hurt"...am I missing something?
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  22. #442
    Time to Work litljay's Avatar
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    Originally Posted by ShaneSwan View Post
    Your avi says "perpetually hurt"...am I missing something?
    Nah, I had a run a couple of years ago with this elbow tendonitis, then threw out my back squatting. When I put that was at that time. Felt like I would never heal. Recently, since running this program all of the little dings are showing up again.
    You don't have to be great to start, but you have to start to be great.
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  23. #443
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    I have a good remix to this song, but I can't find it online so the original will have to do. Press play


    Day 171: Feb 3 , 2013 – D2 / 30 reps

    DB pullovers
    [50] x 12 x 3 x 3 x 4 x 3 x 3 x 3 - 31 reps

    Trap bar rows
    [115] x 10 x 3 x 3 x 3 x 3 x 3 x 3 x 3 - 31 reps

    Close grip pulldowns
    [120] x 10 x 3 x 3 x 4 x 3 x 3 x 3 x 3 x 3 - 35 reps

    Close grip cable rows
    [130] x 12 x 4 x 3 x 3 x 3 x 3 x 3 x 3 - 34 reps

    Face pulls
    [90] x 13 x 4 x 3 x 3 x 3 x 3 x 3 x 3 - 34 reps

    Incline (15 degrees) DB rear delt flyes
    [12] x 11 x 3 x 4 x 3 x 3 x 3 x 4 x 3 - 34 reps

    Seated DB rear delt raises
    [25] x 10 x 3 x 3 x 3 x 3 x 3 x 3 x 3 - 31 reps

    Rope hammer curls
    [90] x 11 x 3 x 3 x 3 x 3 x 3 x 3 x 4 - 33 reps

    Concentration curls
    [25] x 8 x 3 x 3 x 3 x 3 x 3 x 3 x 3 x 3 - 32 reps

    Ab wheel rollouts
    20 x 3 x 3 x 3 x 3 x 3 x 3 x 3 x 3 x 3 x 3 - 50 reps

    Workout time: 1h25


    After 2 days in bed doing absolutely nothing, and 3 days off from the gym, I decided to hit the gym today before losing my marbles. I had to work in the morning, so I went right after. I'm feeling a bit better, although definitely not 100%. My strength was pretty good, solid workout.

    I called in sick tomorrow at my second job because I don't feel up for all the waiting around in the cold and I don't want to get my students sick, so I might hit D3 instead. My boss wasn't too pleased, which is funny since I have never missed one day in 2 years, so I really don't want to hear it.


    Tonight's dinner, didn't eat much during the day: homemade chicken soup, pork tenderloin with pickles and honey mustard, steel cut oats with raisins, walnuts, apple and cinnamon cooked on the stove and cooked hard wheat with whole milk:

    Last edited by AD1984; 02-03-2013 at 05:39 PM.
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  24. #444
    Soaking in a Digital Bath ShaneSwan's Avatar
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    Originally Posted by AD1984 View Post
    Face pulls

    Incline (15 degrees) DB rear delt flyes

    Seated DB rear delt raises
    The volume knob on your rear delts goes up to 11.

    My boss wasn't too pleased, which is funny since I have never missed one day in 2 years, so I really don't want to hear it.
    If he gives you any more grief you should threaten to crunch his nuts between your shoulder blades when you are rowing.
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  25. #445
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    Originally Posted by ShaneSwan View Post
    The volume knob on your rear delts goes up to 11.
    I don't get it...

    I do them on the same small incline as DB bench press because I don't like the DB touching the ground at the bottom. But that's not what you're talking about, now is it?

    If he gives you any more grief you should threaten to crunch his nuts between your shoulder blades when you are rowing.
    I can't think of any possible scenario that would involve his nuts on my back to begin with lol. No, please don't tell me. Let me keep my innocence.
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  26. #446
    Soaking in a Digital Bath ShaneSwan's Avatar
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    Originally Posted by AD1984 View Post
    I don't get it...
    Its a reference to the movie 'This Is Spinal Tap', I was commenting on your rear delt training volume.

    I can't think of any possible scenario that would involve his nuts on my back to begin with lol. No, please don't tell me. Let me keep my innocence.
    True. I hope he dosnt subscribe to your log.
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  27. #447
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    Originally Posted by ShaneSwan View Post
    Its a reference to the movie 'This Is Spinal Tap', I was commenting on your rear delt training volume.
    I haven't seen it. I did manage to watch the entire FastForward show in the past 2 days. On to the next lol. My rear delts need all the work they can get..
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  28. #448
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    thumbless DB benching >>>>>>>>>




    TRY IT
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  29. #449
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    Originally Posted by AD1984 View Post

    I have a good remix to this song, but I can't find it online so the original will have to do. Press play


    Day 171: Feb 3 , 2013 – D2 / 30 reps

    DB pullovers
    [50] x 12 x 3 x 3 x 4 x 3 x 3 x 3 - 31 reps

    Trap bar rows
    [115] x 10 x 3 x 3 x 3 x 3 x 3 x 3 x 3 - 31 reps

    Close grip pulldowns
    [120] x 10 x 3 x 3 x 4 x 3 x 3 x 3 x 3 x 3 - 35 reps

    Close grip cable rows
    [130] x 12 x 4 x 3 x 3 x 3 x 3 x 3 x 3 - 34 reps

    Face pulls
    [90] x 13 x 4 x 3 x 3 x 3 x 3 x 3 x 3 - 34 reps

    Incline (15 degrees) DB rear delt flyes
    [12] x 11 x 3 x 4 x 3 x 3 x 3 x 4 x 3 - 34 reps

    Seated DB rear delt raises
    [25] x 10 x 3 x 3 x 3 x 3 x 3 x 3 x 3 - 31 reps

    Rope hammer curls
    [90] x 11 x 3 x 3 x 3 x 3 x 3 x 3 x 4 - 33 reps

    Concentration curls
    [25] x 8 x 3 x 3 x 3 x 3 x 3 x 3 x 3 x 3 - 32 reps

    Ab wheel rollouts
    20 x 3 x 3 x 3 x 3 x 3 x 3 x 3 x 3 x 3 x 3 - 50 reps

    Workout time: 1h25


    After 2 days in bed doing absolutely nothing, and 3 days off from the gym, I decided to hit the gym today before losing my marbles. I had to work in the morning, so I went right after. I'm feeling a bit better, although definitely not 100%. My strength was pretty good, solid workout.

    I called in sick tomorrow at my second job because I don't feel up for all the waiting around in the cold and I don't want to get my students sick, so I might hit D3 instead. My boss wasn't too pleased, which is funny since I have never missed one day in 2 years, so I really don't want to hear it.


    Tonight's dinner, didn't eat much during the day: homemade chicken soup, pork tenderloin with pickles and honey mustard, steel cut oats with raisins, walnuts, apple and cinnamon cooked on the stove and cooked hard wheat with whole milk:

    I would never have thought of pork tenderloin with pickles but that sounds AWESOME!
    My Kelei Style Journal

    http://forum.bodybuilding.com/showthread.php?t=150088993&p=990181703#post990181703
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  30. #450
    Registered User tina722's Avatar
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    Nice job with everything! I like the new setup - volume is still super high. Feel better soon and enjoy the day off. Your food looks good - looks like you cook a lot.

    And students? what do you teach?
    Training log: http://forum.bodybuilding.com/showthread.php?t=136580641&p=1055775421&viewfull=1#post1055775421
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