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  1. #271
    Registered User Kelei's Avatar
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    Originally Posted by AD1984 View Post
    Kelei, can I split my 100 reps into 50 at the beginning of the workout and 50 at the end? Would it make any difference?
    You can do that, it won't make much difference.
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  2. #272
    Team Kelei AD1984's Avatar
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    Originally Posted by Kelei View Post
    You can do that, it won't make much difference.
    Alright, I'll see how it goes in the next days.


    Day 122: Dec 16, 2012 – D1 / 40 reps

    Incline DB press
    [40] x 12 x 4 x 3 x 4 x 3 x 4 x 3 x 4 x 3 x 3 – 43 reps

    Cable flyes
    [45] x 12 x 3 x 3 x 4 x 4 x 4 x 3 x 3 x 4 x 4- – 44 reps

    Rope pressdowns
    [80] x 10 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 - 50 reps

    DB lateral raises
    [25] x 10 x 3 x 3 x 3 x 3 x 3 x 3 x 3 x 3 x 4 x 4 x 3 - 45 reps

    Extra/day 13
    Front squats
    [125] x 11 x 3 x 4 x 4 x 3 x 3 x 4 x 3 x 3 x 4 x 4 x 3 x 4 x 3 x 3 x 3 x 3 x 4 x 3 x 3 x 3 x 3 x 3 x 4 x 3 x 3 x 4 x 4 - 103 reps
    Time:30'
    * weight felt easy, minimal rest time, I just kept pounding at them. 5 minutes less than yesterday lol.

    Workout time: 1h35

    I decided to skip the Overhead extensions today, my elbows are getting quite a beating from the FS. I ran out of Animal Flex, and the new order is on its way..but it won't make it in time. I pulled something in my right upper back about a week ago, and it's really nagging. I have no idea why I keep pulling my back in random places. At least the groin felt better today, more ice and cream. Let's see what tomorrow brings

    EDIT: Kelei, remember how I was all excited about a month ago that my arms were 12'? lol Well, 12.5' now. No fatceps either. Giggity!
    Last edited by AD1984; 12-16-2012 at 06:10 PM.
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  3. #273
    Registered User JealousFist's Avatar
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    Originally Posted by AD1984 View Post
    I ran out of Animal Flex, and the new order is on its way..but it won't make it in time.
    Does that stuff really help?
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  4. #274
    Team Kelei AD1984's Avatar
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    Originally Posted by JealousFist View Post
    Does that stuff really help?
    It made a big difference for me. If you have joint issues, you should give it a try.
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  5. #275
    Never Back Down ThatOneLurker's Avatar
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    lol man

    You don't realize how much you're inspiring me with this overreach/deload cycle.


    I'm definitely giving it a go for incline benching after my last final on thursday.
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  6. #276
    Registered User JealousFist's Avatar
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    Originally Posted by AD1984 View Post
    It made a big difference for me. If you have joint issues, you should give it a try.
    Thanx i'm going to look into it, i'm giving u some more yep due to this and the tip on fitday, I started a account over there and like it so far, clean and simple, should really help out I think!
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  7. #277
    Registered User JealousFist's Avatar
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    N/M I guess I need to spread some more rep around lol.
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  8. #278
    Team Kelei AD1984's Avatar
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    Originally Posted by ThatOneLurker View Post
    lol man

    You don't realize how much you're inspiring me with this overreach/deload cycle.


    I'm definitely giving it a go for incline benching after my last final on thursday.
    Do it, man! It's a lot of fun, in a masochistic, f*cked up kind of way lol.

    Originally Posted by JealousFist View Post
    Thanx i'm going to look into it, i'm giving u some more yep due to this and the tip on fitday, I started a account over there and like it so far, clean and simple, should really help out I think!
    Don't worry about it. I like fitday because I can customize my own foods, but it doesn't have a large database of foods. It depends on whether you prefer buying certain products or making your own, lots of websites out there to fit every need.
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  9. #279
    Team Kelei AD1984's Avatar
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    Day 123: Dec 17, 2012 – D2 / 40 reps

    DB pullovers
    [45] x 14 x 4 x 3 x 3 x 4 x 3 x 3 x 3 x 3 x 4 – 44 reps

    Straight-arm pulldowns
    [70] x 14 x 4 x 4 x 3 x 3 x 3 x 3 x 4 x 3 x 4 - 45 reps

    Close grip cable rows
    [120] x 10 x 4 x 3 x 4 x 3 x 3 x 3 x 4 x 3 x 3 x 4 - 44 reps

    Face pulls
    [80] x 13 x 4 x 3 x 4 x 4 x 3 x 3 x 3 x 4 x 4 – 45 reps

    Rear delt raises
    [20] x 13 x 3 x 4 x 3 x 3 x 3 x 3 x 3 x 3 x 4 x 4 - 46 reps

    DB curls
    [30] x 8 x 3 x 3 x 3 x 3 x 3 x 3 x 3 x 3 x 3 x 3 x 3 – 41 reps

    Extra/day 14
    Front squats
    [125] x 10 x 3 x 3 x 4 x 3 x 3 x 3 x 3 x 4 x 4 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 x 3 x 3 x 3 x 4 x 3 x 4 - 100 reps
    Time: 35'

    Workout time: 1h45
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  10. #280
    Time to Work litljay's Avatar
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    Originally Posted by AD1984 View Post
    Day 123: Dec 17, 2012 – D2 / 40 reps

    DB pullovers
    [45] x 14 x 4 x 3 x 3 x 4 x 3 x 3 x 3 x 3 x 4 – 44 reps

    Straight-arm pulldowns
    [70] x 14 x 4 x 4 x 3 x 3 x 3 x 3 x 4 x 3 x 4 - 45 reps

    Close grip cable rows
    [120] x 10 x 4 x 3 x 4 x 3 x 3 x 3 x 4 x 3 x 3 x 4 - 44 reps

    Face pulls
    [80] x 13 x 4 x 3 x 4 x 4 x 3 x 3 x 3 x 4 x 4 – 45 reps

    Rear delt raises
    [20] x 13 x 3 x 4 x 3 x 3 x 3 x 3 x 3 x 3 x 4 x 4 - 46 reps

    DB curls
    [30] x 8 x 3 x 3 x 3 x 3 x 3 x 3 x 3 x 3 x 3 x 3 x 3 – 41 reps

    Extra/day 14
    Front squats
    [125] x 10 x 3 x 3 x 4 x 3 x 3 x 3 x 3 x 4 x 4 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 x 3 x 3 x 3 x 4 x 3 x 4 - 100 reps
    Time: 35'

    Workout time: 1h45
    You do realize that you're 1-2 sets away from hitting the 50 rep mark on everything, correct? You're killing it!

    Everything else holding up ok? You're putting in a lot of work.
    You don't have to be great to start, but you have to start to be great.
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  11. #281
    Registered User tina722's Avatar
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    Nice job.

    Does everybody automatically exit the squat rack when you enter the gym?

    Keep it up, love how squats everyday are not hurting the other lifts
    Training log: http://forum.bodybuilding.com/showthread.php?t=136580641&p=1055775421&viewfull=1#post1055775421
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  12. #282
    Registered User Kelei's Avatar
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    7 more days of loading to go and then it's deload time, you're at the halfway mark of the 28 day cycle.

    125 x 10 gives an estimated 1RM of 167
    125 x 11 gives an estimated 1RM of 173
    125 x 12 gives an estimated 1RM of 180
    125 x 13 gives an estimated 1RM of 188
    125 x 14 gives an estimated 1RM of 196
    125 x 15 gives an estimated 1RM of 205

    This should help give you a rough idea of your 1RM progress when you retest your strength after your deload.
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  13. #283
    Registered User NaotoDate's Avatar
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    Oh boy, that's a serious amount of front squats. When I see those sessions I'm thinking of that famous
    "Squat, because somewhere out there a girl is warming up with your max" picture.

    Does the knee manage to cope with the volume? I didn't feel anything strange today, so everything's good I guess.

    Film some sets if you're in the mood for it.
    What you have to understand is, four days ago he was only my brother in name. And this morning we had pancakes.
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  14. #284
    Team Kelei AD1984's Avatar
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    Originally Posted by litljay View Post
    You do realize that you're 1-2 sets away from hitting the 50 rep mark on everything, correct? You're killing it!

    Everything else holding up ok? You're putting in a lot of work.
    Haha yeah, I should probably just bump everything to 50. Everything is alright, taking it one day at a time..I'll rest come Christmas day

    Originally Posted by tina722 View Post
    Nice job.

    Does everybody automatically exit the squat rack when you enter the gym?

    Keep it up, love how squats everyday are not hurting the other lifts
    Luckily, not many people use it at my gym, and when they do it's just easier for me to wait for them to finish than the other way around lol. I might split the reps if it gets crowded soon.

    Originally Posted by Kelei View Post
    7 more days of loading to go and then it's deload time, you're at the halfway mark of the 28 day cycle.

    125 x 10 gives an estimated 1RM of 167
    125 x 11 gives an estimated 1RM of 173
    125 x 12 gives an estimated 1RM of 180
    125 x 13 gives an estimated 1RM of 188
    125 x 14 gives an estimated 1RM of 196
    125 x 15 gives an estimated 1RM of 205

    This should help give you a rough idea of your 1RM progress when you retest your strength after your deload.
    I was about to ask how I'm going to go about it after my deload. Should I put 125 up and see how many reps I can get or gradually add weight until I find my new 10RM? I want to test my 1RM as well, just for kicks.

    Originally Posted by NaotoDate View Post
    Oh boy, that's a serious amount of front squats. When I see those sessions I'm thinking of that famous
    "Squat, because somewhere out there a girl is warming up with your max" picture.

    Does the knee manage to cope with the volume? I didn't feel anything strange today, so everything's good I guess.

    Film some sets if you're in the mood for it.
    I'm going to make that girl look like an amateur lol. The knee has been okay, it comes and goes, but for the most part no lasting issues. I'm glad to hear yours has been coming along well, I'm sorry for being such a stranger lately!

    I had my mind set on filming today, great minds think alike! Now I just realized I forgot my youtube info..freakin' everything is in my old laptop. I need to get it fixed to recover all my info. Let's see if I can figure something else out.
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  15. #285
    Registered User Kelei's Avatar
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    AD when it comes time to restest your strength I want you to do the following:

    - See how many reps you can manage with 125 pounds
    - Rest 10 minutes
    - See how many reps you can manage with 135 pounds
    - Rest 10 minutes
    - See how many reps you can manage with 145 pounds
    - Rest 10 minutes
    - See how many reps you can manage with 155 pounds
    - Rest 10 minutes
    - Keep going until you find your 1RM (you may need to use 5 pound increments once you start getting close to your 1RM)

    Record all your weight x rep combinations so that you can compare them with future results.
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  16. #286
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    Originally Posted by Kelei View Post
    AD when it comes time to restest your strength I want you to do the following
    Okay, lots of rest time. In this case, I'll probably do the squats in between my first D1 workout.

    Get my cookie ready, 'cause I'll be earning it.
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  17. #287
    Team Kelei AD1984's Avatar
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    Day 124: Dec 18, 2012 – D3 / 40 reps

    Front squats/day 15
    [125] x 10 x 4 x 3 x 4 x 3 x 3 x 3 x 3 x 3 x 3 x 3 x 3 x 3 x 4 x 4 x 3 x 4 x 3 x 4 x 4 x 3 x 3 x 3 x 3 x 3 x 3 x 4 x 4 x 4 – 104 reps
    Time: 40' since I took some videos

    First set of 10:


    Half an hour later..last set of 4:


    GHRs
    10 x 3 x 4 x 3 x 4 x 3 x 3 x 3 x 3 x 3 x 4 – 43 reps

    I do these using the abs bench. How's it looking?


    Lying leg curls
    [60] x 7 x 3 x 3 x 3 x 3 x 3 x 3 – 25 reps
    * my lower back cramped up big time, decided to stop at 25

    Barbell glute bridges
    [275] x 9 x 3 x 3 x 3 x 4 x 3 x 3 x 3 x 3 x 3 x 4 – 41 reps

    Workout time: 1h40
    Last edited by AD1984; 12-18-2012 at 08:56 PM.
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  18. #288
    Never Back Down ThatOneLurker's Avatar
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    lol you make front squats look so easy.
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    Wow truly impressive. That is an interesting way to hold the bar on your shoulders for the front squat. I might try to give that a try on friday.
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    Originally Posted by ThatOneLurker View Post
    lol you make front squats look so easy.
    I wish they were..you can't see, but I almost had tears in my eyes towards the end. Everything past 60+ reps is grinding.

    Originally Posted by lwevert View Post
    Wow truly impressive. That is an interesting way to hold the bar on your shoulders for the front squat. I might try to give that a try on friday.
    Glad to see you're back! I think you're now officially the 'veteran' of this routine lol. What do you mean regarding the bar placement?
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    Originally Posted by AD1984 View Post
    I wish they were..you can't see, but I almost had tears in my eyes towards the end. Everything past 60+ reps is grinding.


    No I could definitely hear it. Everything past 6 reps is grinding for me lmfao
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    Song on repeat, it really got me going for squats for some reason:



    Day 125: Dec 19, 2012 – D1 / 50 reps

    Incline DB press
    [40] x 12 x 4 x 3 x 4 x 4 x 3 x 3 x 3 x 3 x 4 x 4 x 3 x 4 – 54 reps

    Cable flyes
    [40] x 12 x 4 x 3 x 4 x 4 x 3 x 4 x 3 x 3 x 3 x 4 x 3 x 4 – 54 reps

    Rope pressdowns
    [80] x 9 x 2 x 3 x 3 x 3 x 3 x 3 x 2 x 2 x 2 x 2 x 2 x 3 x 4 x 3 x 4 - 50 reps
    * elbows are hurting, these were heavy today

    DB lateral raises (one arm)
    [25] x 11 x 4 x 3 x 3 x 3 x 2 x 3 x 3 x 3 x 4 - 40 reps
    * I was pressed for time, did them with no rest

    Extra/day 16
    Front squats
    [125] x 10 x 3 x 4 x 3 x 3 x 4 x 3 x 4 x 3 x 4 x 4 x 3 x 3 x 3 x 3 x 3 x 3 x 3 x 4 x 3 x 4 x 4 x 3 x 3 x 3 x 3 x 3 x 4 - 101 reps
    Time: 30'
    * decent time, but they're hard. I'm digging deep at this point. 5 more days.

    Workout time: 1h25
    Last edited by AD1984; 12-19-2012 at 07:23 PM.
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    Originally Posted by ThatOneLurker View Post
    No I could definitely hear it. Everything past 6 reps is grinding for me lmfao
    You really should do this instead of incline bench press. C'mon, Lurker, don't make me call you a puss lol
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    lol I don't care about leg progress as much as I do my chest progress.


    Might just be a guy thing who knows.


    I may try them after I do an overreach cycle for incline.
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    Originally Posted by ThatOneLurker View Post
    lol I don't care about leg progress as much as I do my chest progress.


    Might just be a guy thing who knows.


    I may try them after I do an overreach cycle for incline.
    It's a guy thing. A very typical one.

    Start a log already, will you?
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    Originally Posted by AD1984 View Post
    It's a guy thing. A very typical one.

    Start a log already, will you?

    Ha why?


    I keep a personal one to track my own weight progression, that's about it.


    I'm considering it though.
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    Registered User tina722's Avatar
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    Those videos are great. I love your arms! I need to see if I can do GHRs on our ab bench - I've been trying to do them on the floor, which is uncomfortable.

    5 more days, what are you going to do with all the free time in the rest week? Catch up on sleep?

    Also, I've been doing those rear delt rows you linked on the previous page. I like them a lot - thanks!
    Training log: http://forum.bodybuilding.com/showthread.php?t=136580641&p=1055775421&viewfull=1#post1055775421
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    Registered User NaotoDate's Avatar
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    Ah, nice training clips. You have to put in alot of power and a great deal of concentration to make front squats look that good.
    When something looks easy, it's usually because there's some practice involved. So, hats off to you.

    Do you have any sort of DOMS with this training frequency?
    What you have to understand is, four days ago he was only my brother in name. And this morning we had pancakes.
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    Originally Posted by ThatOneLurker View Post
    Ha why?
    'Cause all the cool kids are doing it

    Originally Posted by tina722 View Post
    Those videos are great. I love your arms! I need to see if I can do GHRs on our ab bench - I've been trying to do them on the floor, which is uncomfortable.

    5 more days, what are you going to do with all the free time in the rest week? Catch up on sleep?

    Also, I've been doing those rear delt rows you linked on the previous page. I like them a lot - thanks!
    Thanks, Tina I'm liking the ab bench because it's padded..easy on the knees. I'll be working for most of next week anyway, but I have 4 days off until January starts again in full force. Honestly, just spending a whole day in my PJs, on the couch, watching movies and not having to go anywhere or do anything will be a huge treat!

    I'm glad you like the rows, I had to go back to seated raises because my lower back stiffened up too much.

    Originally Posted by NaotoDate View Post
    Ah, nice training clips. You have to put in alot of power and a great deal of concentration to make front squats look that good.
    When something looks easy, it's usually because there's some practice involved. So, hats off to you.

    Do you have any sort of DOMS with this training frequency?
    It's funny that you're saying they look good..I know how they feel, so to me they look hard and clumsy lol.

    I'm not sure if you're referring to the routine in general or just the front squats. In general, I usually get bad DOMS after a week off, and it goes away as the month progresses..or I get it if I try an exercise I don't normally do. By the second and third week, everything feels peachy, and then it's time to deload again.

    For the squats it was hard in the beginning, the first 4-5 days, but it went away quickly. I'm pretty sure my legs have forever lost the ability to become sore lol.
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    Day 126: Dec 20, 2012 – OFF

    ...but every day is squat day!

    Extra/day 17
    Front squats
    [125] x 10 x 3 x 4 x 3 x 4 x 3 x 4 x 3 x 3 x 3 x 3 x 4 x 3 x 3 x 4 x 3 x 3 x 3 x 3 x 3 x 4 x 4 x 3 x 3 x 3 x 3 x 4 x 3 x 3 x 3 x 4 - 110 reps
    Time: 40'

    Whatever I pulled in my groin, I definitely felt it during my work sets today. I was limping after I was done...this is not good. 4 more days..I am so close to the finish line! More ice, more cream, and fingers crossed for tomorrow.
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