Adamxbomb's Deployment Log (Kelei Workout)

[adamxbomb]

Greetings everybody,
Here is my starting pictures: Nevermind, Need to wait for 50 Posts :/
My name is Adamxbomb, Currently deployed as a United States Marine. I came across a workout plan made by Kelei, and I had to give it a shot, Also this seems like a very good way to get constructive feedback regarding my lifts. I have never concentrated myself to just 1 workout plan, so i'm curious of how great the result will be! Hope everybody Enjoys.

Link To His Workout Plan: Intermediate/Advanced Routine It is Sticked, Need 50 Posts again :/
Height: 69 Inches
Weight: 167.1 LBS

Goal 50 Reps

Flat Bench BB 155LB 10/6/5/5/4/4/4/4/4/4

Incline Bench BB 125LB 9/5/5/5/5/5/5/5/6

Rope Press Down 70 LBS 10/8/7/7/6/6/6

OH Single arm Tri Extension 20 LBS 10/7/7/7/7/7/7

Cable Lateral Fly 30/EA 10/8/8/7/7/7/7

Workout Notes: Add 5LBs on Flat Bench

ABS: 45 Degree Laying down crunch 3x3, Toe Touchers 3x3, Plank 30 Secs 3x3

Cardio: 1.5 Miles Range: 9.0 Speed - 5.0 Speed - 1 Minute Intervals


Tomorrow's Workout will consist of
Upperback, Rear Delts, Biceps

Chin Ups, Pull ups, Seated Rows, Rear Delt Fly, Preacher Curls

Any advice and tips would be greatlly appreciate, Looking forward to sharing my experience and knowledge with you!

[Kelei]

Subbed.

[adamxbomb]

D2 of my 6 day set

4 Jan 13
Friday
WK 1 Day 2

Chin Ups BW 12/6/5/5/3/3/4/3/3/3/3
Seated Rows 60lbs+bar 10/8/6/5/6/5/5/5
pull ups BW 10/4/3/4/4/4/4/3/4/3/4/3
Cable Rear Delt Flys 30LB/EA 10/7/6/4/4/4/4/4/5/5
Precher curls 20+bar 10/6/5/7/6/6/5/5
DB Seated Bent over Flys 10/EA 9/7/5/5/5/7/5
DB Hammer Curls 25/EA 10/6/5/5/4/5/4/3/4/4

Workout Comments/Questions:
For Precher Curls which grip is better? Wide or close?
On the Chest supported seated rows, Do you bring the bar to your chin or chest? im at a Aprox. 35 degree angle going these.

This concludes my log for today, If anybody has an insight on these questions im open to suggestions and constructive critisism.

Have a great day everybody!

[Kelei]

Workout Comments/Questions:
For Precher Curls which grip is better? Wide or close?
On the Chest supported seated rows, Do you bring the bar to your chin or chest? im at a Aprox. 35 degree angle going these.

I grip slightly inside shoulder width during preacher curls. Pull the bar to your upper abs or lower pecs during chest supported rows, make sure you squeeze your shoulder blades together.

[adamxbomb]

I grip slightly inside shoulder width during preacher curls. Pull the bar to your upper abs or lower pecs during chest supported rows, make sure you squeeze your shoulder blades together.

Thanks for the advice, I will try next Bicep day. Very good information!

[adamxbomb]

Here is my journel for today!
WK1 Day 3
Legs
GOAL: 50 Reps
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RDL
185 LBS 10/6/8/6/7/6/10/5/4
I was trying to perfect my form, with a lighter weight because this is the first time actually doing this with perfect form, I made a video, but It wont upload , so if anybody has any tips on how to upload it I would greatly appreciate it, because I wanna get critiqued but I def. need to add some weight.
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Standing Calf Raises
135LBS 18/14/10/10/8/9/8/8/8/8
I was in a squat rack, and put the bar on my back, like a back squat, and placed a peice of 2x4 on the ground and placed my toes on it, and did calf raises like that, are there any other ways of doing it or is this the best?
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Front Squats
115 LBS 10/7/5/5/4/4/4/4/3
This workout killed me, but in the best way possible, until I get straps im going to continue doing the cross method, but I like the way it was demostrated in the video on Kelei's Thread, so in the end I will use the straps, but this weight is what Im comfortable with, and wont increase until Im comfortable in more.
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Seated Calf Raises
100LBS + Bar 20/17/15/15/13/13
For this exercise I placed the barbell at the end of my quads while I'm sitting down, and placed a 2x4 under my toes and raised like that, Is there any other exercise that I can replace that, or any other way to do it, because it kind of hurt my knees a bit.
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Leg Curls
95 LBS 12/9/7/5/6/5/5
Need to add weight, cramped like a MOFO, but felt good
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Leg Press (curls)
400LBS 10/7/6/6/6/6/6/6
We didnt have a leg extension machine, so I made a last minute decision to use the Leg press, what other alternatives could I use?
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Over all, the workout felt amazing, I cant wait for tomorrow for D1 all over again!
Thanks for reading, any critiqing you want to do, please feel free, but please be constructive

[adamxbomb]

Evening all!

Flat Bench
165LBS 14 (Rep and weight PR)6/5/3/3/3/3/3/3/3/3
Felt amazing! Really concentrating on form, 175 next week.
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Incline Bench
135LBS 12(Rep and weight PR/5/4/3/3/3/3/2/3/3/3/3/3
Felt very heavy, Staying at this weight for a bit
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Rope press downs
90LBS 21 (Rep and weight PR/10/7/6/6/6/6/6
I think I need to add more weight :/
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Cable side laterals
30LBS 11(PR)/6/5/4/4/3/3/3/3/3/3/3
Good Solid weight, need to perfect form.
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Cable Front Laterals
30LBS 11/5/4/4/3/3/3/3/3/3/3/3/3
Not sure if i benefit doing both, any ideas?
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OH DB Extensions
20LBS 13(PR)/7/5/5/4/4/4/4/3
Good weight no change
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Workout Notes/Questions:
This workout felt amazing, I am ADDICTED, and look forward to further increasing.
Questions:
Should I do both Front and side Laterals, or what do yall suggest?
If so, what is the proper form?
My Biggest concern with every workout I preform is my form, Its very critical to me.
Enjoy all have a great day!

[Kelei]

Leg press is a good substitute for leg extensions, you don't need to perform front laterals, stick with side laterals.

[adamxbomb]

Leg press is a good substitute for leg extensions, you don't need to perform front laterals, stick with side laterals.

Sounds good, Im also going to encorporate face pulls into my D2 workout today as you suggested to another person and see how that goes, with my rear cable flys.
Ill stick with leg press if you think its sufficient! Im very sore from my leg workout (mostly my calves) but im extremelly jacked about doing front squats again, because my flexibility is getting much better!

[adamxbomb]

Taped myself today, here are the results! (inches)

15 neck
31.5 Waist (above belly button)
42.5 chest
13 Bicep relaxed
50.5 shoulders
23 quad
15.2 calf
32 hips (below belly button)

Not great, but its a starting point!

[adamxbomb]

Well, I appoligize in advance for this log, because I had a few bad things happen today at work so I kinda took it out on my workout today...enjoy
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Chin ups
BW+5 12 (PR reps and weight)/6/4/4/4/4/4/3/3/3/3
Felt good, Adding 5lbs next workout
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Pullups
BW 9/5/3/3/3/3/3/3/3/3/3/3/3
1 Less than last time, but as kelei suggests, Im going to keep doing them right after chin ups with 2-3min rest
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Rear Delt Flies
30LBS 14(PR/7/5/4/4/4/4/4/4
Felt amazing, ready for 35's next week
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Preacher Curls
20 + Bar 20/8/7/6/6/5/6
I have no idea, add more weight, I think it has alot to do with when I do these, in my workout
-------------------------------------------------------------------------------------
Machine Flies
105 14/9/7/5/4/5/5
Prefer these over an inclined bench and barbell, what do you think kelei?
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DB Hammer Curls
25LBS 12/5/5/5/5/5/4/4/5/5
Felt good, stay at this weight
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Questions Concerns: I feel as if im missing a lower to middle delt workout, if you dont agree, I will continue as you suggest, I guess Im just too motivated here haha.
Do you prefer using a inclined bench and barbell over a machine in a row, because I really arched my back and felt it, was an amazing feeling using machine today.
Also a big question is should i hit all my bicep workouts in a row, and then hit my delts, or make a variation, because thats why my preacher curl is all jacked up, what do you suggest?

[Kelei]

Questions Concerns: I feel as if im missing a lower to middle delt workout, if you dont agree, I will continue as you suggest, I guess Im just too motivated here haha.
Do you prefer using a inclined bench and barbell over a machine in a row, because I really arched my back and felt it, was an amazing feeling using machine today.
Also a big question is should i hit all my bicep workouts in a row, and then hit my delts, or make a variation, because thats why my preacher curl is all jacked up, what do you suggest?

Your delts are getting plenty of work. I prefer machine chest-supported rows. Perform rear delt flyes in-between your 2 bicep exercises.

[adamxbomb]

Good information, so does this look sufficient on my next D1:

Chin ups
Pull ups
Machine fly
Preacher curls
Rear delt fly
DB hammer curl

If so, im going to try it next week!

[Kelei]

Good information, so does this look sufficient on my next D1:

Chin ups
Pull ups
Machine fly
Preacher curls
Rear delt fly
DB hammer curl

If so, im going to try it next week!

Looks fine.

[adamxbomb]

Very good day for legs!
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Dead Lift
225LBS 12 (weight and rep PR)/6/4/5/4/4/3/3/3/3/3
good solid lift 235 next week
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Standing Calf Raises
145 20 (weight and rep PR)/15/10/9/9/8/9
155 next week
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Front Squats
125 9 (PR)/6/5/4/4/4/3/4/3/3 = 4*9=45 Reps
(See Questions below) same weight
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seated calf raises
200 LBS (Different Machine) 22/13/11/9/9/8/8/7/8/8
210 next week
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leg curls
100 LBS 14 (PR)/8/5/5/5/5/5/5
110 LBS next week
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Leg Press
450 LBS 12 (PR)/7/6/6/6/6/5/5
Amazing pump (my poor joints :/)
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Questions/Concerns: only thing I really have a question on is front squats, I go very deep, to where my hamstrings and Gluts hit my heels and calves, is this to deep and/or will it cause future issues, I also do them rather slow and controled to get maximum burn, with minimum weight or should I be more explosive? Give me your thoughts and ideas, this workout felt amazing. Have a great day!

[Kelei]

Questions/Concerns: only thing I really have a question on is front squats, I go very deep, to where my hamstrings and Gluts hit my heels and calves, is this to deep and/or will it cause future issues, I also do them rather slow and controled to get maximum burn, with minimum weight or should I be more explosive? Give me your thoughts and ideas, this workout felt amazing. Have a great day!

It's all fine.

[adamxbomb]

Ok good, I heard about people possibly needing to deload after like three weeks on this cycle, is this true? or can I just keep going back to back? Ive never actualy deloaded before so Im kinda lost in how the process actually works.

[Kelei]

Ok good, I heard about people possibly needing to deload after like three weeks on this cycle, is this true? or can I just keep going back to back? Ive never actualy deloaded before so Im kinda lost in how the process actually works.

I don't think you need to deload, at least not yet.

[adamxbomb]

I don't think you need to deload, at least not yet.

Of coarse not, I'm just talking about in the future.

[Kelei]

Of coarse not, I'm just talking about in the future.

When you start to feel general aches and pains building up and you notice your motivation to train starting to dwindle then it's time to deload, some people have trouble falling asleep at night, this is another sign that it's time to deload. You'll know when it's time.

[adamxbomb]

Ok, thanks brother, I'll stop asking dumb questions now haha

[adamxbomb]

WK1 Day 7

OFF = Being a lazy mofo

Chest day tomorrow

[adamxbomb]

Got my supplments today, Life is good

D1 Chest

Flat Bench
175LBS 11 (PR)/3/4/3/3/3/3/2/2/2/2/2/2/2/2/2/2
So impressed, timming down almost perfect, should I am for 3 reps, or is 2 sufficient?
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Incline Bench
140LBS 11(PR)/4/3/3/3/3/3/3/3/3/2/3/3/3
Good weight 145 Next D1 day
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Rope Pressdowns
110LBS 12(PR)/5/4/3/4/4/3/3/4/4/4
Got this one figured out as well 120 Next time
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Side Laterals (cable)
30LBS 12/4/4/3/3/3/3/3/3/3/3/3/3
Not ready for 35 yet, need to perfect form
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OH Rope extensions
90LBS 13/5/4/4/4/4/5/4/4
Is this ok to do, instead of DB's?
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Seated Bent over DB Flies
10LBS/EA 14(PR)/7/5/4/4/4/4/4
15s Next D1
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3L Of water comsumption


Questions/Concerns:
Is 2 reps on my flat bench to low, or should I inscrease my rest time, now its like 17-23 seconds?
Can I do rope OH Extensions on a Cable machine, instead of doing it on a flat bench with DB's?

I felt an awesome pump, Ive finally got my bench figured out, now im excited to watch it grow!!!

[Kelei]

Questions/Concerns:
Is 2 reps on my flat bench to low, or should I inscrease my rest time, now its like 17-23 seconds?
Can I do rope OH Extensions on a Cable machine, instead of doing it on a flat bench with DB's?

2 reps is fine, close enough is good enough (2-4 etc). The overhead rope extensions will be fine.

[adamxbomb]

WK2 Day 2
12 Jan 13
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Chin ups
BW+10LBS 11(PR)/4/3/3/3/3/3/3/3/3/3/3/3/3
Good Weight, Felt good
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Pullups
BW 11/4/4/3/3/3/3/3/3/3/2/3/3/3
Really Difficult, but getting better!
--------------------------------------------------------------------------
Machine Fly
135 LBS 8/5/5/5/5/4/5/4
I need to work on form, leaning a bit forward and arching back to target my rear delts
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Preacher curl
Bar+40LBS 11(PR)/4/4/4/4/4/4/4/4/3/4
Good solid weight
--------------------------------------------------------------------------
Rear Delt Fly
40LBS 11(PR)/4/4/4/4/4/4/4/4/3/4
--------------------------------------------------------------------------
DB Alt. Curls
25 EA 14(PR)/5/5/3/3/3/3/3/3/3/3/3
30s soon!
---------------------------------------------------------------------------

Questions/Concerns:
I need to slam more carbs, thats basicly it. No questions at this point! good solid 90 minute workout.

[adamxbomb]

I do have 1 question, When proforming read delt fly on a cable machine, it should be set at shoulder height right? and also, should I be using a D-ring with my fist verticle, or should I grab the cable with my fist horizontal? Thats all I have to today, have a great day!

[Kelei]

I do have 1 question, When proforming read delt fly on a cable machine, it should be set at shoulder height right? and also, should I be using a D-ring with my fist verticle, or should I grab the cable with my fist horizontal? Thats all I have to today, have a great day!

Very slightly lower than shoulder height. Horizontal grip.

[adamxbomb]

WK2 D3

RDL
245LBS 11(PR)/5/3/4/3/3/3/3/3/3/3/3/3
Good Weight, Ill stay
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Stand Calf Raises
135LBS 21(PR)/15/13/12/9
I feel it, just hard to find the right weight I guess
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Front Squats
135LBS 10(PR)/3/4/4/4/4/3/4/3/2/4/3/3
All I have to say is HOLY SHIET......
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Seated Calf Raises
250LBS 20(PR)/12/10/10/10/10/10/9/9
Good Weight, Ill stay
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Leg Curls
110LBS 12(PR)/5/4/3/3/4/4/4/4/4
Felt good, 120 next week
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Leg Press
490LBS 12(PR)/4/3/4/5/4/4/4/4/4/4
500 Next D3
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Questions/Concerns:
Kelei, and all who read my log I wanted to talk about goals for the following workouts: Flat Bench, RDL, Front Squat Since they are a good base line for goals, I wanted to set a few, and curious if I am realistic or way off target please let me know!

Flat Bench: 205 10RM By May (currently 175)
RDL: 285 10RM By May (currently 245)
Front Squat: 185 By May (currently 135)

If they are all in left field please let me know, some more realistic goals I should strive for, I say May, only because I get to go home in June,(Hopefully)

[AD1984]

Subbed.

I think you will achieve those goals a lot sooner than May.

[adamxbomb]

Subbed.

I think you will achieve those goals a lot sooner than May.

ahhh just hearing you say that kinda got me excited, I did front squats a bit faster and more explosive like you did in your video, felt more burn, Im going to continue to do them that way, its crazy how you can do 185, im jealous!