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

[Jooceman]

Looks like you've got DLB beat in the legs department.

[AD1984]

Looks like you've got DLB beat in the legs department.

Haha if only.

Thanks for the feedback and the kind words, you guys! I look forward to seeing what I can achieve in the next 3 months. For now, the plan is to cut calories and drop a couple of pounds, I want to sit at 125ish. I'll also start doing some light rowing, and see how my back feels. I've been inconsistent with my creatine as well, I have to get on top of that.

I'm taking today off, I have to do some stuff around the house and get ready for the week ahead, and this way my D3 will fall on tuesday and friday, which is excellent schedule wise. D3 always makes me nervous, some things never change. My traps and lower back are feeling pretty trashed today, in a good way

[ThatOneLurker]

RDL's of peace


Upper body stronger than lower body crew checking in



Jealous of your front squats brah

Higher than mine lol, I can't increase weight on those to save my life

[AD1984]

Jealous of your front squats brah

Higher than mine lol, I can't increase weight on those to save my life

They're hard, man. I haven't been able to add even one measly rep to them lately. It'll pick up eventually.

Deload, increase reps?

Just don't tell Kelei, he'll make you do horrible, horrible things to yourself.

[tina722]

Really nice shape! and awesome gains.

[Kelei]

Clear your PM box AD, nobody can message you because it's full lol.

[Jooceman]

Clear your PM box AD, nobody can message you because it's full lol.

Lol. Sounds like the update photos were a huge success! Shane will have some competition.

[AD1984]

Clear your PM box AD, nobody can message you because it's full lol.

It's empty-ish now, I only kept the good stuff. I can distinguish the good ones by message title...lol

[AD1984]

Really nice shape! and awesome gains.

Thanks, Tina! Great work on your squats

[AD1984]

Lol. Sounds like the update photos were a huge success! Shane will have some competition.

Shane likes to stalk me from a distance. I'm elusive and unattainable like that.

[ShaneSwan]

Lol. Sounds like the update photos were a huge success! Shane will have some competition.

Im in a league of my own, my good man.

Shane likes to stalk me from a distance. I'm elusive and unattainable like that.

^True, that. However, your elusivity doth not maketh you unattainable. It is moreso the inadequacies of those that pursue you.

Aha!

It's empty-ish now, I only kept the good stuff. I can distinguish the good ones by message title...lol

ie all my PM's. For example,

"Whats a nice girl like you doing in an inbox like this?"

[AD1984]

Im in a league of my own, my good man.

^True, that. However, your elusivity doth not maketh you unattainable. It is moreso the inadequacies of those that pursue you.

Well played, sir, well played.

[AD1984]

Song of the day:..rock, motherfcker!

Day 95: Nov 19, 2012 – D2 / 50 reps

DB pullovers
[40] x 13 x 4 x 4 x 4 x 4 x 3 x 4 x 3 x 4 x 3 x 4 x 4 – 54 reps

Straight-arm pulldowns
[70] x 9 x 3 x 3 x 3 x 3 x 3 x 3 x 3 x 4 x 3 x 3 x 4 x 3 x 3 x 3 - 53 reps
*I'm thinking of dropping down to 60, my lats are exhausted after the pullovers and my form is going to crap

Bent over lateral raises (seated)
[15] x 15 x 3 x 3 x 5 x 4 x 4 x 4 x 4 x 3 x 3 x 4 x 3 - 55 reps

Face pulls
[90] x 10 x 4 x 4 x 4 x 3 x 4 x 4 x 3 x 4 x 3 x 3 x 4 x 3 – 53 reps

Rope hammer curls
[90] x 12 x 4 x 3 x 4 x 4 x 3 x 4 x 4 x 4 x 3 x 4 x 3 – 52 reps

DB lateral raises
[20] x 11 - 53 reps
*felt a bit harder today and my right shoulder felt off

Abs cable crunches:130x25, 140x25, 150x20

Workout time: 1h15

I decided to bump my reps to 50. It won't be long before I have to deload again, so I want to hit everything harder. I have a pain in my back, it's like a tight knot at the bottom of the left scapula. I had the same problem before, but this is lower, so it's new. I'm going to alternate cold/hot tonight in the area to get the circulation flowing. I might have to keep the RDLs at 40 reps for now, just in case.

[NaotoDate]

The quads looks mature and well developed. Alot of hard work to get that result.

When will all (well, not all) weight training women learn that muscles shape the body
in a perfect way? They need to stop being afraid of putting on quality size.

And with that said; keep on doing what you do, AD1984.

[AD1984]

The quads looks mature and well developed. Alot of hard work to get that result.

When will all (well, not all) weight training women learn that muscles shape the body
in a perfect way? They need to stop being afraid of putting on quality size.

And with that said; keep on doing what you do, AD1984.

Indeed, mine took years and they still need work. It's a tedious process, but well worth it. Thank you for the kind words

[lajoo]

Hows the 50 reps treating ya,AD?

[AD1984]

Song of the day:

This used to be my go-to song to psych myself before training..brings back memories

Day 96: Nov 20, 2012 – D3 / 50 reps

Front squats
[125] x 11 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 – 55 reps

Lying leg curls
[60] x 11 x 4 x 4 x 3 x 4 x 3 x 4 x 3 x 4 x 3 x 4 x 3 – 50 reps

Leg extensions
[120] x 11 x 3 x 4 x 4 x 3 x 3 x 3 x 4 x 4 x 4 x 3 x 3 x 3 – 55 reps

Barbell glute bridges
[265] x 10 x 3 x 3 x 4 x 4 x 3 x 4 x 3 x 4 x 3 x 4 x 4 x 4 – 53 reps

DB lateral raises
[20] x 11 - 53 reps
* I got the reps, but they're feeling heavier. I had to rest a bit longer in between sets. I am positive my shoulders look smaller. Nonetheless, I'm keeping at it.

Lying leg curls
[60] x 11 x 5 x 3 x 3 x 4 x 4 x 3 x 3 x 4 x 4 x 4 x 4 x 3 x 3 – 54 reps

Workout time: 2h

My back felt really tight today at work, I can feel that knot all the time. I decided not to work through it like I did before with my upper back. I dropped the RDLs and did 50 more reps of my beloved leg curls. I'm going to feel that tomorrow.

[AD1984]

Hows the 50 reps treating ya,AD?

Eh, they help training myself into the ground. I'm liking them better for my upper body, that's for sure. How are you feeling them?

[Kelei]

AD clear your inbox again, delete some of Shane's stalking messages.

[AD1984]

AD clear your inbox again, delete some of Shane's stalking messages.

Squeaky clean.

I just came across this:



Thoughts on form? Very tempted to try.

[Kelei]

Thoughts on form? Very tempted to try.

Too much cheating, the weight is too heavy. Some people believe in going extra heavy by manipulating/changing form, I am not one of these people.

[AD1984]

Too much cheating, the weight is too heavy. Some people believe in going extra heavy by manipulating/changing form, I am not one of these people.

I'm liking the angle, I'll give them a shot with less weight and better control once I'm done with the lateral raises madness. Meanwhile, I'll watch him do it. Over, and over, and over.

[AD1984]

Song of the day:

Day 97: Nov 21, 2012 – D2 / 50 reps

Incline DB press
[40lbs] x 10 x 4 x 4 x 5 x 4 x 4 x 5 x 4 x 4 x 5 x 4 – 53 reps

DB flyes
[30lbs] x 10 x 4 x 3 x 4 x 4 x 4 x 5 x 3 x 4 x 4 x 3 x 4 x 4 – 56 reps

Rope pressdowns
[70lbs] x 10 x 3 x 3 x 3 x 4 x 3 x 3 x 3 x 3 x 4 x 4 x 3 x 3 x 3 - 52 reps

Overhead DB extensions (both arms)
[35lbs] x 9 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 3 – 52 reps

DB lateral raises
[20lbs] x 11 - 52 reps

Abs weighted crunches: 130x20, 140x20

Workout time: 1h20

My shoulders were in pain today, real pain..I am past the soreness stage lol. Chest was so hard.. They loosened up about halfway into my workout.

I am starting to feel demotivated, my initial reps are pretty much the same for all exercises, they are not budging at all. I’ve bumped my reps to 50, but still, I wish I would see more progress.

[ThatOneLurker]

I am starting to feel demotivated

Increase carbs and sleep 1-2 hours longer than usual



usually works for me

is there a reason you do incline DB and flyes instead of flat and incline barbell?

[AD1984]

Increase carbs and sleep 1-2 hours longer than usual

usually works for me

is there a reason you do incline DB and flyes instead of flat and incline barbell?

My carbs are quite high, sleep hasn’t been all that great, but I’ll catch up in a couple of days.

The barbell and I don’t get along for benching. I always get pain in my joints, not sure if it’s a form issue, but I’ve exhausted myself trying to figure it out. So, I’m sticking to DB’s. I keep the exercises I don’t like to a minimum.

[ThatOneLurker]

My carbs are quite high, sleep hasn’t been all that great, but I’ll catch up in a couple of days.

The barbell and I don’t get along for benching. I always get pain in my joints, not sure if it’s a form issue, but I’ve exhausted myself trying to figure it out. So, I’m sticking to DB’s. I keep the exercises I don’t like to a minimum.

Ah I see.

Which joints?

[AD1984]

Last time I did bench, I did it in the power rack. 50 reps, and I remember I upped the weight that session. It was wrists, elbows and shoulders, they hurt for days. That's when I said fck it. I don't trust myself to do it for reps with a decent weight.

I like the DB's better right now. I switched the flat to flyes because I hurt my elbow around that time and two pressing exercises were putting too much pressure on it.

[ThatOneLurker]

Last time I did bench, I did it in the power rack. 50 reps, and I remember I upped the weight that session. It was wrists, elbows and shoulders, they hurt for days. That's when I said fck it. I don't trust myself to do it for reps with a decent weight.

I like the DB's better right now. I switched the flat to flyes because I hurt my elbow around that time and two pressing exercises were putting too much pressure on it.

Ah I got you.

Benching on flat the way Kelei advised has taken most if not all the stress off my elbow joints so no more discomfort.

I do have some on the incline though, still have to tinker with the form to find what works.


As for wrists, do you bend your wrists back on the barbell? That gave me wrist discomfort, now I know how to hold the barbell on the bench and my wrists are parallel to my forearm now during the bench.

[Kelei]

My shoulders were in pain today, real pain..I am past the soreness stage lol. Chest was so hard.. They loosened up about halfway into my workout.

I am starting to feel demotivated, my initial reps are pretty much the same for all exercises, they are not budging at all. I’ve bumped my reps to 50, but still, I wish I would see more progress.

Perhaps you should think about taking a week off, if you're overreaching you'll come back stronger. I take a week off every now and then as well.

[AD1984]

Ah I got you.

Benching on flat the way Kelei advised has taken most if not all the stress off my elbow joints so no more discomfort.

I do have some on the incline though, still have to tinker with the form to find what works.

As for wrists, do you bend your wrists back on the barbell? That gave me wrist discomfort, now I know how to hold the barbell on the bench and my wrists are parallel to my forearm now during the bench.

I did it the way he advised, still didn't work. Thanks for the tip on the wrists' position, I fixed that a while back since I was having issues with the incline DB press as well. No more pain now.

Perhaps you should think about taking a week off, if you're overreaching you'll come back stronger. I take a week off every now and then as well.

I feel underecovered. I can't seem to get any good sleep in, I'm dead tired and yet I have a hard time falling asleep. I think I might take a couple of days off here and there, a week off would be too much mentally.

Looking at my log, after my deload ended, it's been 2 days off and 10 days on in total. I'm sitting today out, I'll hit D2 tomorrow and D3 sometime during the weekend.