Adamxbomb's Deployment Log (Kelei Workout)

[adamxbomb]

Go all the way up.

thats what she said....

[mbland02]

Subbed looks good Adam keep up the hard work.

[adamxbomb]

Subbed looks good Adam keep up the hard work.

thanks man, keep up your log brother!

D2-
PU - BW 11/5s
CU - BW 10/4s
Face pulls - 50 10/5s
Rear delt Fly - 15 12/5s

D3 - Skipped

[AD1984]

What's going on with you? Why so quiet lately?

[adamxbomb]

What's going on with you? Why so quiet lately?

lots of stuff to tell yah the truth, getting over the half way hump in this deployment, so yeah just taking it day by day, lost like 5 LBS last month, but my stregnth gains are still good, they arent decreasing anyways, Ive been busy truthfully, but just trying to get over this hump...:/

D1

Flat 190 x 11/4s
Almost back to 205 again after new grip, Going 195 next D1
Incline, 135 x 10/10's Light work
Dips BWx 24/12/6's
OH Ext 90x11/4s
PU/CU 100 Reps

Been doing BW pu/cu everyday, just to see how I like it, once i start feeling fatigued Ill cut back. Have a great day! Ill try

[veggie530]

Love reading the progress Adam. We're about the same size so I like to track your progress. How many calories you on a day?

[mase31683]

Hey bro, I'm deployed too. Subbed and about to read up on your progress.

Sounds like you're kicking ass, keep it up.

[adamxbomb]

Hey bro, I'm deployed too. Subbed and about to read up on your progress.

Sounds like you're kicking ass, keep it up.

Love reading the progress Adam. We're about the same size so I like to track your progress. How many calories you on a day?

Thanks fellas I appreciate the support, my Macros are all over the place due to limited supplies and what not, but I know this week I have been at about 1900, but I should be eating like 2600, so Its starting to become a struggle, but once the deployment is over it will be good,
I have made huge gains tho so im happy!

[AD1984]

lots of stuff to tell yah the truth, getting over the half way hump in this deployment, so yeah just taking it day by day, lost like 5 LBS last month, but my stregnth gains are still good, they arent decreasing anyways, Ive been busy truthfully, but just trying to get over this hump...

Don't let it break your spirit, just hang in there. Sounds like a good cut, even though you're not trying lol. Summer's around the corner, might as well, right?

[adamxbomb]

Don't let it break your spirit, just hang in there. Sounds like a good cut, even though you're not trying lol. Summer's around the corner, might as well, right?

Thanks for looking on the bright side AD Ive got strep throat right now, so i guess im just gunna attempt to eat everything in sight even tho im not hungry, I swear i only ate 1000 calories, i feel like im on weight watchers or some ****, oh well...

[AD1984]

Thanks for looking on the bright side AD Ive got strep throat right now, so i guess im just gunna attempt to eat everything in sight even tho im not hungry, I swear i only ate 1000 calories, i feel like im on weight watchers or some ****, oh well...

Ugh, that sucks! Maybe some liquid calories will go in with more ease..just think of food as medicine, or creatine. Just swallow.




inb4 that's what he said

[adamxbomb]

inb4 that's what he said

hahahaha ahhhh AD you sure know how to brighten up my morning, thank you

[adamxbomb]

Still got strep, sinus is clogged, and im snifflin so much my ears are starting to hurt...fml, on the bright side im buying a new car and my delt feels 100%,
Im going to attempt to do D1 today.....190x12 hopefully, I want to get back to 205 again...

[adamxbomb]

D1 / Madcows Hybrid

145x5
180x5
210x5
245x5
265x5@8

8-2-4 reps left
9 - 1-2 reps left
10 - failure

D1
Flat bench
195x9/4s
Easy, almost back to original with new form

Dips
10LBS 10/5's
Concentrating on dept not weight, better burn IMO

PU
BW x 10/4s
still running this everyday, form not weight.....

Volume is moderate due to lack of exercises, but Im slowly getting back in it


Here is my new Split
D1+ Heavy Madcow Squats
D2
Moderate Mad Cow Squats + accesory work
D1
D2+ Light Mad cow squats
PU CU - Not sure what else yet...
Rest

Seeing how my squat 1rm is lacking, and I plan on powerlifting in October, I need to prep for it, This is my hybrid, hate if you like

[showmestate08]

Here is my new Split
D1+ Heavy Madcow Squats
D2
Moderate Mad Cow Squats + accesory work
D1
D2+ Light Mad cow squats
PU CU - Not sure what else yet...
Rest

What does D1/D2/PU/CU mean?

Why not run madcow's (at least for squats) like it is written? Friday is not a light squat day--quite the opposite actually.

[jedema]

What does D1/D2/PU/CU mean?

Why not run madcow's (at least for squats) like it is written? Friday is not a light squat day--quite the opposite actually.

I'm guessing that d1 and 2 are the standard Kelei setup... Maybe... While PU and CU are I think pull ups and chin-ups.... Maybe....

[adamxbomb]

D1 - Chest, Front delts, triceps AND madcows squats
D2 - Rear delts, Biceps, back
D3 - Madcow squats, (I apologize for getting the intensity wrong on madcows, Im still new to the spreadsheet.
D1 - Repeat
D2 - Mad Cow Squats Final day of madcow for squats
D3 - Rest / accessory work
rest
Repeat, I will follow the template as close as I can , but sometimes availability of a computer is kinda bad because of the locations im currently at, but I will use we its available.

[showmestate08]

Repeat, I will follow the template as close as I can , but sometimes availability of a computer is kinda bad because of the locations im currently at, but I will use we its available.

You could print the excel spreadsheet.

[adamxbomb]

You could print the excel spreadsheet.

once i have access to a printer I shall do that my friend, Its a lonely, technology deficient world out here

[jedema]

Pencil, paper ? Good luck with your new setup Adam. My only concern would be the whole serving two masters. If you have power lifting as a goal, then working for powerlifting and the 1RM would be more helpful IMO...

[adamxbomb]

Pencil, paper ? Good luck with your new setup Adam. My only concern would be the whole serving two masters. If you have power lifting as a goal, then working for powerlifting and the 1RM would be more helpful IMO...

yeah I understand, truthfully I dont want to leave yall behind and My squat numbers are lacking, So Ive heard kelei talk about doing a routine just for your squats, it happens all the time, Im just going to try it, if it works, then it works , Trial and error I reckon.

[jedema]

yeah I understand, truthfully I dont want to leave yall behind and My squat numbers are lacking, So Ive heard kelei talk about doing a routine just for your squats, it happens all the time, Im just going to try it, if it works, then it works , Trial and error I reckon.

Only way to truly learn something IMO. Goo luck with it!

[adamxbomb]

ruptured my ear drum, still recovering......stilllll recovering.....grr

[adamxbomb]

Back at the daily grind.

D1
Flat bench 185x8/4s
I easing my way back up to 195 :/

BW dips
10/4s slow steady contraction full ROM

incline bench
135x10/5s
light

Side lats
15DBS
13/5s
Pull downs
6 plates
10/4s

good to be back...for now

[adamxbomb]

down 7 pounds from last month.......
Faurk it.....

PUxBWx13/4s
CUxBWx11/4s
PCx53x13/4s
KCx25x12x4s
RDx205x11x5s

Blah, bye.