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

[mase31683]

Subbed

Congrats on the progress so far, can't wait to be posting my own progress pics!

[AD1984]

I must be lucky. This is how busy it is at my gym when I go at lunch times.

That's how my gym looks like on weekends and late in the evenings. It's awesome.

that would be nice. Wow! Mine is like that at 3:30, but after 5am it is swamped. I find myself hoping that they expand again into the vacant storefront that is available.

5 am? Goddamn.

New article posted today. One of Bret's most in depth articles regarding the Hip Thrust:

http://bretcontreras.com/hip-thrust-and-glute-science/

Thanks for posting, I'm already sold on them, but I like Bret and his articles. The guy has it made..he sits at home surrounded by bikini models working glutes. Talk about living the good life.

Busy gym? Adapt.

There are only a few exercises that I won't find an alternative to if equipment is taken and I'll wait for it to free up.

I think having to always alternate exercises based on equipment availability would be a drag. I have a newfound respect for you.

Subbed

Congrats on the progress so far, can't wait to be posting my own progress pics!

Welcome, and thank you! I always enjoy seeing others' progress on this routine, so post away when the moment comes.

[AD1984]

Day 235: Apr 9, 2013 – D2 / 30 reps

One-arm DB row
[60] x 11 x 3 x 3 x 3 x 3 x 3 x 3 x 3 – 32 reps

Face pulls
[90] x 12 x 3 x 3 x 3 x 3 x 4 x 3 x 3 – 34 reps

V-bar pulldowns
[130] x 7 x 3 x 4 x 3 x 3 x 3 x 4 x 3 - 30 reps

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

Incline rear delt flyes
[15] x 10 x 4 x 4 x 3 x 3 x 4 x 4 x 3 - 35 reps

V-bar cable rows
[140] x 12 x 3 x 4 x 4 x 3 x 3 x 4 - 34 reps

Kelei curls
[20] x 10 x 3 x 3 x 3 x 4 x 3 x 3 x 3 - 32 reps

Workout time: 1h10

I was really tired today, didn't sleep much last night. Tuesdays are always the same for me, I really need to put my alarm across the room from now on. The right elbow is still bugging me, the DB rows and the pulldowns were the worst. I'm looking forward to D3 tomorrow, my legs have been so sore and the only thing that helps without fail in getting rid of it is a new workout.

[adamxbomb]

Day 235: Apr 9, 2013 – D2 / 30 reps

One-arm DB row
[60] x 11 x 3 x 3 x 3 x 3 x 3 x 3 x 3 – 32 reps

Face pulls
[90] x 12 x 3 x 3 x 3 x 3 x 4 x 3 x 3 – 34 reps

V-bar pulldowns
[130] x 7 x 3 x 4 x 3 x 3 x 3 x 4 x 3 - 30 reps

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

Incline rear delt flyes
[15] x 10 x 4 x 4 x 3 x 3 x 4 x 4 x 3 - 35 reps

V-bar cable rows
[140] x 12 x 3 x 4 x 4 x 3 x 3 x 4 - 34 reps

Kelei curls
[20] x 10 x 3 x 3 x 3 x 4 x 3 x 3 x 3 - 32 reps

Workout time: 1h10

I was really tired today, didn't sleep much last night. Tuesdays are always the same for me, I really need to put my alarm across the room from now on. The right elbow is still bugging me, the DB rows and the pulldowns were the worst. I'm looking forward to D3 tomorrow, my legs have been so sore and the only thing that helps without fail in getting rid of it is a new workout.

Have you ever tried chest supported face pulls ( i know it sounds like chest supported rows but ) I seems when I do face pulls I cheat a bit with leaning into the pulley and when i pull, my whole body pulls towards it, but when I put a 90 degree ( or something similar) bench between me to support my chest, I feel the exercise much more, any thoughts?

[jedema]

That's a brilliant idea Adam.... I find myself leaning away from the cable and ending up on an angle which results in me involving my other delts on the movements

[AD1984]

Have you ever tried chest supported face pulls ( i know it sounds like chest supported rows but ) I seems when I do face pulls I cheat a bit with leaning into the pulley and when i pull, my whole body pulls towards it, but when I put a 90 degree ( or something similar) bench between me to support my chest, I feel the exercise much more, any thoughts?

I've tried them on the cable machine where I do my close grip rows, but I don't like the fixed angle. I don't really have a chest supported machine of any kind at my gym, and based on what I've played around with involving a bench, it's not all that great because my chest gets too compressed (women problems lol). I like them standing, one foot forward, because I can set the pulley at face level and I can focus more on maintaining upright position which gets the core involved as well. Ideally you want to use a weight that's not that heavy that you have to lean back a ton..and I also find that lessening the lean back for a certain weight is a good measure of progression.

That's a brilliant idea Adam.... I find myself leaning away from the cable and ending up on an angle which results in me involving my other delts on the movements

Well, face pulls are a compound movement, they'll target the lateral and the rear delts, and also the upper traps. That's why I do them lol, all my delts need work.

[AD1984]

Day 236: Apr 10, 2013 – D3 / 30 reps

Front squats
[145] x 9 x 3 x 3 x 3 x 3 x 3 x 3 x 3 – 30 reps

RDLs
[175] x 12 x 4 x 4 x 3 x 3 x 4 x 3 – 30 reps

Barbell glute bridges
[285] x 10 x 3 x 3 x 3 x 4 x 3 x 4 – 30 reps

Back squats
[145] x 10 x 3 x 3 x 3 x 4 x 3 x 4 – 30 reps
* I FS as much as I BS..granted, I do them last, but still, kinda depressing

Workout time: 1h10

I've been having some discomfort in my hamstring tendons behind the knees (both of them) due to focusing more on hamstrings since around January with GHRs, good mornings, and leg curls, so for the time being I'm going to cut back on the exercises and keep it basic.

I was in such a rush this morning, I forgot to take my food for work which was neatly prepped last night. I went to a store nearby and got some cottage cheese and a meal replacement bar. On the bright side, I don't have to worry about tomorrow's food.

[ThatOneLurker]

lol my back squat SUCKS in comparison to my FS.

don't worry about it.

Going to hit legs in 30 minutes. 60 reps of FS.. my angus is peppered

[anthonycafarelli]

Awesome job

[AD1984]

Going to hit legs in 30 minutes. 60 reps of FS.. my angus is peppered

Well?

[jedema]

Well?

maybe is angus sneezed from the peppering?

[AD1984]

Day 237: Apr 11, 2013 – D1 / 30 reps

Rope pressdowns
[90] x 14 x 3 x 3 x 3 x 3 x 3 x 3 - 32 reps
*did them first because the bench was taken

Incline DB press
[45] x 8 x 3 x 4 x 3 x 4 x 3 x 3 – 28 reps

Alt DB lateral raises
[25] x 12 x 3 x 3 x 3 x 3 x 3 x 3 x 3 - 33 reps

Cable flyes
[50] x 13 x 3 x 3 x 3 x 4 x 3 x 4 – 32 reps

Abs lying raises
10 x 4 x 3 x 3 - 20 reps
*I'm going to do these on the bench and stop once I get pain in my lower back. Let's see how progress comes along.

Behind the back cable lat raises
[30] x 10 x 3 x 4 x 3 x 3 x 3 x 3 x 3 - 32 reps

Workout time: 55'


Post workout meal: pork roast with potatoes and a boiled egg



And some old food porn I never got around to show you (hopefully it'll bring some appetite back, adam)

Espresso and nougat chocolate cake:



Money shot:


Swiss roll I made for Easter dinner (first time I got the damn thing right, it was a milestone)

[AD1984]

maybe is angus sneezed from the peppering?

Maybe it's bleeding from all the FS?

[ThatOneLurker]

Well?

haha sorry was real busy


dude, i <3 front squats now

bothers my calf still but I'm really stubborn especially since my deload is 3 days away but I'm sold on them now.

I don't think I'm ever going to back squat again.


It's no longer cardio and an actual exercise now

I really think it's because of the 10lb plate under my heels.



Just ate.. looked at your food porn

hungry again..

thanks AD

[litljay]

Last time I was in here there was no cake porn...hhnnnnggg. I love cake.

[AD1984]

haha sorry was real busy


dude, i <3 front squats now

bothers my calf still but I'm really stubborn especially since my deload is 3 days away but I'm sold on them now.

I don't think I'm ever going to back squat again.


It's no longer cardio and an actual exercise now

I really think it's because of the 10lb plate under my heels.



Just ate.. looked at your food porn

hungry again..

thanks AD

The legs are looking awesome, Lurker! I'm so proud of your progress, I remember the pics of you as a skinny kid, you're not the same person anymore. If you keep this up, you're going to look like a Greek god in a few years.

Last time I was in here there was no cake porn...hhnnnnggg. I love cake.

Dat cut..out of sight, out of mind lol

[AD1984]

I'm going to take some time off from the forums, it's becoming too time consuming to keep an online log with both my jobs, and the gym, and everything in between. I want to thank each and every one of you for following my log up until this point. Your support and friendship were a ray of sunshine in the darkest moments (and they've been plenty lol). I'll keep training, rest assured.. Nothing can keep me out of the gym!

Train hard, everyone!

[ThatOneLurker]

The legs are looking awesome, Lurker! I'm so proud of your progress, I remember the pics of you as a skinny kid, you're not the same person anymore. If you keep this up, you're going to look like a Greek god in a few years.



Dat cut..out of sight, out of mind lol

I'm going to take some time off from the forums, it's becoming too time consuming to keep an online log with both my jobs, and the gym, and everything in between. I want to thank each and every one of you for following my log up until this point. Your support and friendship were a ray of sunshine in the darkest moments (and they've been plenty lol). I'll keep training, rest assured.. Nothing can keep me out of the gym!

Train hard, everyone!

fuaark thanks AD

sad to see you go, better come back yabish

PM me if you need that motivation brah, I have vids for DAYS to keep the flame lit

[davo26]

I'm going to take some time off from the forums, it's becoming too time consuming to keep an online log with both my jobs, and the gym, and everything in between. I want to thank each and every one of you for following my log up until this point. Your support and friendship were a ray of sunshine in the darkest moments (and they've been plenty lol). I'll keep training, rest assured.. Nothing can keep me out of the gym!

Train hard, everyone!

thats a shame AD, always look forward to catching up on your log. all the best, and hope to see you back here sometime :-)

EDIT: just seen keleis leaving too..... gutted at you both going :-(

[jedema]

Good luck AD!

[litljay]

Good luck kiddo. Sorry to see you go, but completely understand life constraints. You've been an inspiration to me and I thank you for that. Come back when you can and update us.