Intermediate/Advanced Routine - Revision 1

[dexdizzle]

Sorry I'm sure this has already been answered, but can someone explain the benefits of desiccated liver?

[mudkipez]

I started looking at your original routine. Should I skip the old one and do this one instead?

[davo26]

I started looking at your original routine. Should I skip the old one and do this one instead?

spose you should do which one you like the look of most :-D altho this ones sposed to be an improvement on the original, so would be better to just get cracking with this one id say. i certainly prefer it, i like the variety each day.
it also means all areas get hit each workout which is good. if you miss a few days for whatever reason youre going back straight into a full body rather than just legs or whatever if you see what i mean :-)

[davo26]

kelei, as you know im not feeling the love with concentration curls, i think my forms shonky, i cant lift as heavy as incline curls and i dont feel like ive really worked my biceps especially.

just been looking on exrx.net and come across these prone incline curls. the bumph underneath seems to imply it works the same areas of the biceps as concentration curls. worth giving these a try do you think? they look good, and seem to ensure no 'form cheating' as the bench takes any 'swing' out of the exercise. bench at 45 degrees?

http://www.exrx.net/WeightExercises/...clineCurl.html

[VLokkY]

Kelei,

What is your stance on Captains of Crush?
My grip strength has improved allot over the year since I started the original routine.
However its still lacking severely in most cases.

I'm doing 2 daily heavy dumbbell grips until I can't hold them any more but I have heard 'wonder' stories for the Captains of Crush..

[hafhaf]

sorry if this is already been asked before. but how do you guys takes creatine? just 5gr post workout? do we need a week of no creatine or just take it 5gr post workout no matter what?

[fabiomoser]

sorry if this is already been asked before. but how do you guys takes creatine? just 5gr post workout? do we need a week of no creatine or just take it 5gr post workout no matter what?

just take 5gr after your workout each day. also take 5gr on non workout days. you don't have to cycle off creatine.

[Ardashir]

sorry if this is already been asked before. but how do you guys takes creatine? just 5gr post workout? do we need a week of no creatine or just take it 5gr post workout no matter what?

I take 5gr (with milk and a little whey) every day post work out, without load or deload weeks. IF I remember correctly, Kelei suggested that dividing the intake in two during the day is also a good idea. According to him, it's not needed a load period and it's not needed quitting the intake

[MichielN]

sorry if this is already been asked before. but how do you guys takes creatine? just 5gr post workout? do we need a week of no creatine or just take it 5gr post workout no matter what?

I take 3-4g (half a scoop) with breakfast and 3-4g post WO.

[hafhaf]

just take 5gr after your workout each day. also take 5gr on non workout days. you don't have to cycle off creatine.

I take 5gr (with milk and a little whey) every day post work out, without load or deload weeks. IF I remember correctly, Kelei suggested that dividing the intake in two during the day is also a good idea. According to him, it's not needed a load period and it's not needed quitting the intake

I take 3-4g (half a scoop) with breakfast and 3-4g post WO.

repped

[CollegiateTRACK]

Kelei,

With the new routine, do you think you could do incline and tricep dips one day, then flat bench and skull crushers the next? Would the dips generate too much volume in the chest or have any other negative effects? I like dips more than bar press downs.

Also, what is your opinion about limiting fat on days you drink? I think you explained that you don't drink but if you did would limiting fat have any benefits? I got the idea from this:

http://www.leangains.com/2010/07/tru...nd-muscle.html

Bottom line: by limiting fat intake on that day you lessen the chance that alcohol will be stored as fat. Just wanted to get your opinion since you're an extremely well informed individual.

[VLokkY]

repped

Kelei always suggested to take 5g of creatine (creapure) post WO

[klaximilian]

I absolutely love this routine and the punishment it puts on my body. I'm hoping the lagging parts (chest, quads) can finally catch up in the last two months that I'm on this bulk. I know that it's a small window, but I can't extend my bulk any further, I already and starting to feel like a fat*ss, up to about 15-16% bf and my vascularity/pumps are minimal now.

[AD1984]

Yeah I know, I actually got the prescription like 3 months ago, and I have 4 boxes of accutane sitting in my shelf. I postponed it a lot because im afraid of the side effects.

I have terrible backne and quite a lot face cystic acne.


My last resort is a keto diet, which I will try very soon. If that doesn't work, I'll have to take accutane.


By the way, will I run into any problems if i do keto and your routine kelei?

Your glycogen stores will be depleted very fast on this type of training if you do keto.

Carbs might not be the cause of your acne. Have you tried removing all diary and all wheat for a month straight? It's not easy to do, but it might be helpful. Other things you can try internally would be apple cider vinegar and/or H2O2 therapy.

In terms of topical treatment, for cystic acne, two things come to mind: zinc and hydrogen peroxide. Zinc is found is calamine lotion, generic pharmacy zinc cream and diaper rash cream (yep). Usually, zinc creams contain other oils that might not help, I prefer calamine lotion applied with a q-tip on problem areas (it clogs up the pores if you put it all over the face). I've had good results with hydrogen peroxide. You can buy some food grade 35% HP and dilute it to a 3% solution (or even 2% if you can't tolerate it). Wash your face with plain water or Cetaphil, then apply some HP on a cotton ball and wipe your face. After it dries, apply some Cetaphil moisturizer. You can start doing it once a day, at night. For your back, you can try applying it with a cotton ball as well or if the area is too big, use a spray bottle. Keep it simple. HP kills the bacteria, your acne might flare up at first because the dead bacteria stays in your pores and causes them to be more inflamed, but it gets better after a while. It also dries your skin, not the same way benzoyl peroxide does, it won't burn and flake off, it'll just be a bit drier.

By the way, for those of you who were wondering where to buy 35% food grade HP, I found it at the local health store, back in the refrigerated section, something like 8$ for a 120ml bottle. I noticed that ever since I switched to 3% food grade as a mouth wash, my teeth haven't become sensitive, so maybe my problem before was using store bought HP, which has a bunch of other additives that are not fit for consumption.

[AD1984]

Late replies...

Damn AD that's like a gymnastics movement

What country do you live in?

Canada.


Eh.

I watched that 3 times and still can't figure out how you managed that nifty move.

I think it might look more convoluted than it really is. I sort of kick them up as I go back with the momentum and about halfway through I press them up. Once you do it fast, it all sort of falls into place lol.

Gotta pass the torch to your boy right here In a few years nomsayin?

Carry on dat dere legacy nomsayin?

Haha the throne shall be yours...one day.

What's with all this talk of us being old? All three of us are in our 20's for heaven's sake lol

[ThatOneLurker]

lol

I inclined DB benched with a neutral grip today. Took so much pressure off of my healing RC.


Also benched the way Kelei does (feet on bench) yesterday as well as pausing for 1 second at the bottom of each rep and it might be too early to tell but it also took a lot of pressure off of my shoulder while increasing my chest activation.


I feel like a boss side lateral raising 30lb dumbbells lol


Only because I've been using 25x12-15 since June I believe.


Direct rear delt work is about the only thing I miss on this setup. Rear delt pumps felt fantastic.

[klaximilian]

Direct rear delt work is about the only thing I miss on this setup. Rear delt pumps felt fantastic.

I wondered about this and I really miss my rear delt movements as well. I wonder why Kelei didn't want direct rear-delt work on the routine...

[ThatOneLurker]

I wondered about this and I really miss my rear delt movements as well. I wonder why Kelei didn't want direct rear-delt work on the routine...

horizontal pulling movements recruit your rear delts much in the same way pressing movements recruit your front delts

but i have yet to get rear delt soreness that even comes close to front delt soreness from my first few sessions after a deload lol

[VLokkY]

Kelei,

What is your stance on Captains of Crush?
My grip strength has improved allot over the year since I started the original routine.
However its still lacking severely in most cases.

I'm doing daily heavy dumbbell grips until I can't hold them any more but I have heard 'wonder' stories for the Captains of Crush..

Nobody?

[dojsygo]

Nobody?

I do have COC #1 #1,5 and #2 at home, they have helped me a lot regarding grip strength.
The only time i use straps now is when im doing heavy RDL

[gingersgym]

just finished a de load week and the first session gave me some real bad dome!

managed to push through it yesterday but think I'm going to have to have a day off today! haha

[Ardashir]

just finished a de load week and the first session gave me some real bad dome!

managed to push through it yesterday but think I'm going to have to have a day off today! haha

After my last deload week my performance in the very first sessions was also bad ( I was a little sick and that helped). Nevertheless, last week I took two non consecutive rest days ( one due to compromises) and returned totally rested and regenerared. It't great how in this high volume/frequency routine a single resting day it's felt like a whole resting week!

[klaximilian]

just finished a de load week and the first session gave me some real bad dome!

managed to push through it yesterday but think I'm going to have to have a day off today! haha

It gave you dome? Lucky guy...

Same here, I was 10 days off and haven't felt real doms in quite a while. After a great session I usually feel worked but not all over soreness, until this morning (finished A/B on Monday/Tuesday)

Feeling good...

[davo26]

Kelei always suggested to take 5g of creatine (creapure) post WO

ive been taking 2 scoops of creatine per day, the scoop says 5cc. how does this relate to 5g, anybody know? am i OD'ing on creatine? :-D

[ThatOneLurker]

lol you guys talking about DOMS.. really?


The DOMS on this routine is nothing compared to the previous one. Especially combined with the large variety of exercises.

This routine is much easier to handle session to session because the accumulated fatigue is more spread out for me. Strength progress is much better and DOMS is minimal.

[klaximilian]

lol you guys talking about DOMS.. really?


The DOMS on this routine is nothing compared to the previous one. Especially combined with the large variety of exercises.

This routine is much easier to handle session to session because the accumulated fatigue is more spread out for me. Strength progress is much better and DOMS is minimal.

Well I just took a full 10 days off to let my left elbow/tricep heal, so I had literally no exposure to the weight room. I also hadn't deloaded in since the early summer, so I was due.

It's worth noting that I take each exercise to 40 or 50 reps, not 30. I spend at least 90 minutes in the gym every day.

[ctprelude]

lol you guys talking about DOMS.. really?


The DOMS on this routine is nothing compared to the previous one. Especially combined with the large variety of exercises.

This routine is much easier to handle session to session because the accumulated fatigue is more spread out for me. Strength progress is much better and DOMS is minimal.

This. I don't get DOMS bad at all on the new routine.

I also still do rear delt flyes on the pec deck machine. Doing them helped my shoulder health a lot.

[litljay]

What's with all this talk of us being old? All three of us are in our 20's for heaven's sake lol

3 of us? I hope I'm included in that 3, cause I've got you all fooled pretty good if so. I'm 40...

[ThatOneLurker]

Well I just took a full 10 days off to let my left elbow/tricep heal, so I had literally no exposure to the weight room. I also hadn't deloaded in since the early summer, so I was due.

It's worth noting that I take each exercise to 40 or 50 reps, not 30. I spend at least 90 minutes in the gym every day.

90 minutes at 40-50 reps per exercise?

Strong recovery

I'm at 90-100 minutes at 30 reps per exercise.

This. I don't get DOMS bad at all on the new routine.

I also still do rear delt flyes on the pec deck machine. Doing them helped my shoulder health a lot.

If I notice them getting smaller I'll throw in rear delt flyes again.

[klaximilian]

90 minutes at 40-50 reps per exercise?

Strong recovery

I'm at 90-100 minutes at 30 reps per exercise.

Well, I have to haul ass since i have to get to work shortly after my workout. I think I usually get in about 20-25 seconds of rest and manage to hammer out a mostly sets of 3 with a few sets of 4 to lower the # of total sets to get to 40/50. It's a time saver.

When I'm not on a suicide pace (weekends) I typically am there for 1h45m to 2hrs.