Intermediate/Advanced Routine - Revision 1

[jedema]

I bet the kids (assuming there would ever be kids) are doing 50 pound RDL's and 10 pound front squats by age 2

[Qxx]

"Eh daddy Kelei mang, u gon tell meh how u and le mommeh built meh?"

"I learnt ur mom to build some gl00ts so I could clap dem cheeks nomsayin'? And she wanted to build dat mini-me so I gave sum of my proteinz for some epic gainz, and dare I say son, she got all kiiiiiiiinds of gainz".

[RGA8]

Congratulations to you two!

[Idealius]

amazing! congrats and best wishes!

[UnknownPreacher]

Hello guys! I've been working out for 4 months now. First 1-2 months a full body dumbbell routine and later on then i added bench presses (incline and flat). I did this 3 times per week + 2-3 times per week body weight (push ups, handstands etc).

I think this topic is great but i changed some of the exercises and i want to know what do you guys think? Will i be able to grow stronger like this and also gain some muscles?

Day A

push ups
front squat
chin ups
DB bench press (slight incline)
barbell rows
DB lunges
tricep dips
calf raises
handstand pushups

Day 2

push ups
Romanian deadlift
pull ups
Dips
Chest-supported dumbbell rows
pistol squats
flat bench DB press
Standing DB tricep extension
DB side lateral raises

What do you guys think? Thanks for the responses in advance!

[ThatOneLurker]

I really doubt the cardiorespiratory benefits of this routine lately.


My resting heart rate is 66 bpm. What is everyone else's?


66bpm is above average but it's not a great resting heart rate. I'm questioning the importance of some form of cardio to lower one's resting heart rate in conjunction to performing a resistance training routine.

[UnknownPreacher]

Please guys any response or feedback to the routine i posted above? I'm really lost trying to find a perfect routine where i only have barbells, dumbbells a bench and a pull up bar and dips station to use. Is it a good routine for a beginner who's been lifting for 4 months?

[mase31683]

Please guys any response or feedback to the routine i posted above?

Why not do something like this? It'll stick closer to the original plan and should use the equipment you have available. Is there a reason you were doing pushups at the start of both days?

Day A

Front Squat
chin ups
DB bench press (slight incline)
barbell rows
Glute Ham Raise http://www.bodybuilding.com/exercise...lute-ham-raise
Concentration Curls
Tricep dips
Calf raises
BB Upright Row

Day 2

Romanian deadlift
pull ups
Dips
Chest-supported dumbbell rows
pistol squats
Incline DB Curls
Standing DB tricep extension
Calf Raises
DB side lateral raises

[mase31683]

And holy crap! In late, but congrats guys, that's awesome news! Wish you the best, mind is kinda blown

[AD1984]

Thank all of you guys for the kind and warm wishes, it really means a lot to us to know that so many people are happy for us, especially those who've been around long enough to know how it all began. We laugh sometimes at how things evolved and how improbable it all seemed to be.. yet here we are.

Well, in that sentence, "clarification" meant like "how the flock did you and AD meet up while being on the other side of the world". There was some e-chemistry all those time, but I certainly didn't see this one coming .

We just made it happen, to be honest. Where there's a will, there's a way, and some things are definitely worth the wait. I mean, it's K..let's face it, you're all crushing hard on him. I just got dibs a long time ago

[davo26]

Thank all of you guys for the kind and warm wishes, it really means a lot to us to know that so many people are happy for us, especially those who've been around long enough to know how it all began. We laugh sometimes at how things evolved and how improbable it all seemed to be.. yet here we are.

We just made it happen, to be honest. Where there's a will, there's a way, and some things are definitely worth the wait. I mean, it's K..let's face it, you're all crushing hard on him. I just got dibs a long time ago

the two people who have given me the most and best advice ever.....together!! you two are now my honorary mum and dad :-D (if you can have a mum and dad half your age that is :-D)

[klaximilian]

Anyone in here ever done Tough Mudder? I registered with some friends a few months ago for the April 13th event in Patterson, CA…but I didn't bother to tweak my training. I figure Kelei's routine plus some moderate cardio would be more than enough.

Any advice or suggestions?

[Jonesman59]

Anyone in here ever done Tough Mudder? I registered with some friends a few months ago for the April 13th event in Patterson, CA…but I didn't bother to tweak my training. I figure Kelei's routine plus some moderate cardio would be more than enough.

Any advice or suggestions?

My friends did it. One of them trained for running and was able to run 13 miles (which is how long the course is with different terrain and hills). The other weight lifted and trained for running he could run 6 miles. The first friend mentioned did the course without much difficulty in terms of length. My other friend said it was very difficulty and wished he trained more for running because he did end up walking quite a bit of the course. I am from Colorado and it was in the mountains so there is definitely that variable. If you don't mind walking most of the course then go for it.

[Jonesman59]

I really doubt the cardiorespiratory benefits of this routine lately.


My resting heart rate is 66 bpm. What is everyone else's?


66bpm is above average but it's not a great resting heart rate. I'm questioning the importance of some form of cardio to lower one's resting heart rate in conjunction to performing a resistance training routine.

Mine is 55bpm and I do a p/p/l version of the revised routine. Same volume, same exercises I just enjoy it this way more and I find I am recovering better. I do 3 days on 1 day off and on my off days I do 20-30 mins of light cardio (literally walking up and down my stairs, WALKING) it still gets me a good sweat and my heart rate going. I am also bulking. Do what you want though, 66 is fine and I am sure there are a multitude of other factors.

[jplatt92091]

I really doubt the cardiorespiratory benefits of this routine lately.


My resting heart rate is 66 bpm. What is everyone else's?


66bpm is above average but it's not a great resting heart rate. I'm questioning the importance of some form of cardio to lower one's resting heart rate in conjunction to performing a resistance training routine.

My resting heartrate is 49, done with multiple EKGs and a wrist pulse check. My brother is a clinical researcher so I had him check. I do 3 days a week of a simplified version of this due to time and no additional cardio. 66 is still good so I wouldnt worry about. There are many different things that could affect your heart rate in the short term.

[UnknownPreacher]

Why not do something like this? It'll stick closer to the original plan and should use the equipment you have available. Is there a reason you were doing pushups at the start of both days?

Day A

Front Squat
chin ups
DB bench press (slight incline)
barbell rows
Glute Ham Raise <url but i can't post them lol>
Concentration Curls
Tricep dips
Calf raises
BB Upright Row

Day 2

Romanian deadlift
pull ups
Dips
Chest-supported dumbbell rows
pistol squats
Incline DB Curls
Standing DB tricep extension
Calf Raises
DB side lateral raises

Thank you for the reply! I do push ups because i like doing them so i will keep this (unless it get's in the way of course). The natural ham raise exercise is really good! I will add it. Thank you

[klaximilian]

My friends did it. One of them trained for running and was able to run 13 miles (which is how long the course is with different terrain and hills). The other weight lifted and trained for running he could run 6 miles. The first friend mentioned did the course without much difficulty in terms of length. My other friend said it was very difficulty and wished he trained more for running because he did end up walking quite a bit of the course. I am from Colorado and it was in the mountains so there is definitely that variable. If you don't mind walking most of the course then go for it.

Thanks Jonesman. Probably won't run it all because we are doing it with someone that recently started to get in shape and won't be ready to run the entire course. Right now I'm running the Kelei routine (on a cut) 6 days/wk at 20-30 reps + 2 hour hike on Sundays + 10-15 HIIT 3x/wk. Cut ends probably a week or two before the event, so hopefully the extra food provides me enough energy to make it through.

I'm honestly not sure what to expect.

[Qxx]

Thank all of you guys for the kind and warm wishes, it really means a lot to us to know that so many people are happy for us, especially those who've been around long enough to know how it all began. We laugh sometimes at how things evolved and how improbable it all seemed to be.. yet here we are.




We just made it happen, to be honest. Where there's a will, there's a way, and some things are definitely worth the wait. I mean, it's K..let's face it, you're all crushing hard on him. I just got dibs a long time ago

Haha, really awesome. I'm seriously very happy for you two. I'm still very curious about one thing since no pics, and since you're with him now you can probably tell me: how big is K?

[klaximilian]

how big is K?

Awkward….

[MichielN]

lol'd

[mattj15]

was watching some layne norton vids today and came across this:

http://youtu.be/8K1GStV46Ck

this video pretty much sums up this routine! & congrats kelei and AD!

[Jonesman59]

Thanks Jonesman. Probably won't run it all because we are doing it with someone that recently started to get in shape and won't be ready to run the entire course. Right now I'm running the Kelei routine (on a cut) 6 days/wk at 20-30 reps + 2 hour hike on Sundays + 10-15 HIIT 3x/wk. Cut ends probably a week or two before the event, so hopefully the extra food provides me enough energy to make it through.

I'm honestly not sure what to expect.

That's really great! The whole mentality of the tough mudder is very team oriented and finishing together. People are helping each other during the obstacles and motivating each other as the course goes so it is really cool that you are going with friends. My friend said they got water and food several times throughout as well. Sounds like you will be fine either way running, jogging, walking, just finish.

[Qxx]

Awkward….

Lawd >.<". You oversexed adolescent... Allrighty then, specially for Klaxi-overly-testosteroni: how big is K in terms of lean body mass?






























Really Klaxi, screw you xd.

[Jonesman59]

In for pics of AD and K together.... Lol anyway, thought I would create a log to track my progress and so I can look back and for accountiblity. So for anyone interested here it is: http://forum.bodybuilding.com/showth...post1213650231

[klaximilian]

Lawd >.<". You oversexed adolescent... Allrighty then, specially for Klaxi-overly-testosteroni: how big is K in terms of lean body mass?

Really Klaxi, screw you xd.

Hahahah, just screwing with you bud. Definitely not oversexed given that I'm married with a newborn.

[davo26]

In for pics of AD and K together.... Lol anyway, thought I would create a log to track my progress and so I can look back and for accountiblity. So for anyone interested here it is: http://forum.bodybuilding.com/showth...post1213650231

subbed

[Masterbetaa]

havent been here for 6 months, but who's made the best transformation?

[MichielN]

Who in here is still actively logging?

I'd like to follow some Kelei logs

[davo26]

Who in here is still actively logging?

I'd like to follow some Kelei logs

me. tried both routines, just about to swap back to split routine for a change, try and keep my mind fresh.

[KeleiIsAQT]

Congrats AD and Kelei, wish you all the best!


About the tough mudder thing, I'm thinking of getting a team together for the Midlands one in july but it's a bit pricey.

http://toughmudder.co.uk/obstacles
^ looks so fun....but £90...
Also, i'd have to start doing cardio. Although, I'm gonna have to start doing cardio because I have a BJJ tournament coming up. Damn cardio.