Intermediate/Advanced Routine - Revision 1

[intricle]

How much extra weight do you guys use while doing dips?

35 kilos is what I use. It feels awkward (and unsafe) for me to use any more than that.

[RGA8]

Please respond.

I don't think those things are really going to have a big impact on your training.

The bar you use for dips comes down to personal preference imo. Go with whatever one feels more natural and activates your chest the best.

Do you really think changing the angle of your bench on incline curls by 15 degrees is going to have any noticable impact on the size of your arms? Just go with the most comfortable one.

The EZ bar is fine for upright rows. Just make sure you are using a wide grip.

[klaximilian]

Would you recommend a keto diet? I'm currently sitting at 154 pounds (I'm 5'6) and ~15% bf

Well, that depends on your will to power through, Lol. I tried it for one month (December) and lost a little bit in terms of strength + energy, but nothing too bad. The only reason I gave up is because I have a massive sweet tooth and as you know you can't have sugar or carbs on the Keto diet. Eating bacon, cheese, and other fatty foods is a plus, but the no sweets was a deal-breaker.

Kelei does not recommend Keto for this routine. I can see why, it wasn't easy.

For reference, I went from 195 at about 15-16%bf to about 184 in one month flat, eating in a very minimal deficit. If you wanted to drop the excess fat to jump start your cut, it's not a bad way to go about it. I switched back to carbs on 1/1/14 and have lost about 8 lbs since. Slower, but I can definitely work out harder.

[klaximilian]

How much extra weight do you guys use while doing dips?

Anywhere between 75lbs and 100lbs, depending on how many reps I'm attempting and when I'm able to get to the dip bars during my workout. I try to get to them early if it's not too crowded so I can power through them. If I save it for last, no chance I get through 100lbs.

[AD1984]

Allrighty then, specially for Klaxi-overly-testosteroni: how big is K in terms of lean body mass?

lol He's lost some weight, his stats need updating. He'll get around to it at some point.


Apart from that... a lady never tells.

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

Yeap, you're a damn machine. I prefer the 3 day split, this is what I'll be going back to soon enough. Training had to take a back seat with all the personal stuff we have going on, but I'm more eager than ever to get back into it properly.

"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".

I laughed until I hurt.

[litljay]

Sorry for the absence, I'll be back properly in a few days. I've been busy lately and I just got engaged....














To AD.

Haha he's just messing with you guys...













Oh wait, I did say 'yes'!

100% legit, AD is visiting right now and she'll be moving here as soon as we sort out the visa.

AD says it must have been the workout pants, lol.

WOW!!! Haven't been in this thread in a while, and I come back to this? Congrats you 2... Simply awesome!!

[AD1984]

WOW!!! Haven't been in this thread in a while, and I come back to this? Congrats you 2... Simply awesome!!

Jay!!! So happy to see you How's the recovery coming along? I was worried you'd be gone for good from the forums.

[litljay]

Jay!!! So happy to see you How's the recovery coming along? I was worried you'd be gone for good from the forums.

Going great! Was released without restriction in December. Still working on getting my strength back though (and nutrition back to something other than what my kids are eating). I'm running the original program without the rest/pause aspects to it, though I do plan on going back to it. Just being lazy.

I'm still half ass running my journal too. Too many good people on this forum to leave forever.

Once again, Congrats! May the saddest day of your future be no worse than the happiest day of your past.

[lift55]

I go anywhere between 20-30 reps. Whatever I feel I can push with the same intensity. If the energy is lagging, I'll stick to 20 reps.

I'm on week 13 of this cut and I'm almost done, so I'm pretty deep into my deficit. Started at 2600/day, am now around 2200/day. Will soon attempt to reverse diet into a mini surplus and slow bulk once I can finally see them lower abs. It's been a while since I've seen them…about 10 years. Lol...

I've been on a small deficit (200-250 daily cals) for about 5 weeks now. Been doing 25 reps since with no big issues. I'm gonna drop another 100 daily cals next week...then I will drop to 20 reps & I will add re-feeds (maintenance cals) once a week or so.

Good stuff thank you both.. I dialed down the cals on myfitnesspal, so it's official -- the cut is on.

[Moosh611]

Chest supported DB rows.
Should this be completed on just a elevated flat bench or at a incline?

TIA

[CSP95]

When is the best time to do cardio on this program? I want to do it 3x/week, but I've read/seen it discussed this can compromise gains

[64509chvl]

Chest supported DB rows.
Should this be completed on just a elevated flat bench or at a incline?

TIA

Suggested to be flat

[CollegiateTRACK]

Squat update: 275 x 7 today. Will stay at 275 for a while considering i'm cutting (more recomping considering i'm still 183ish)

[gomez26]

bodybuilding.com


been getting couples together before eHarmony

expecting to see ceremony here via webcast like they do the contests.

[jedema]

expecting to see ceremony here via webcast like they do the contests.

With Kelei blurred out to protect his super secret idententy

[ThatOneLurker]

With Kelei blurred out to protect his super secret idententy

lol'd

[Moosh611]

It's taken two days, but I've finally finished reading every page of both threads. Incredibly so much knowledge in both threads. There is a great community of people with contribute to this thread and I just wanted to say thank you for taking the time and helping everyone out.

I didn't do overhead extensions because I've always encounters pain in my elbow when going with heavier weight, so I tried incline kick back extensions. I've never been a fan of extensions because ice never felt like I've had good control of the weight. I only used 10lbs weights for the incline kick backs to really concentrate on form, and I even though I did 12 easily, I question how good my form would be with 15lbs. What's another exercise that could e substituted for kick backs? I would prefer not to double up on dips.

[KeleiIsAQT]

It's taken two days, but I've finally finished reading every page of both threads. Incredibly so much knowledge in both threads. There is a great community of people with contribute to this thread and I just wanted to say thank you for taking the time and helping everyone out.

I didn't do overhead extensions because I've always encounters pain in my elbow when going with heavier weight, so I tried incline kick back extensions. I've never been a fan of extensions because ice never felt like I've had good control of the weight. I only used 10lbs weights for the incline kick backs to really concentrate on form, and I even though I did 12 easily, I question how good my form would be with 15lbs. What's another exercise that could e substituted for kick backs? I would prefer not to double up on dips.

2 days??? It took me a few weeks to get through the old thread lol...

I prefer doing tricep kickbacks on the row machine like this:

http://www.youtube.com/watch?v=Tb3P0dKAVsY

instead of using dumbbells. Alternatively you could do skull crushers, CGBP, rope/v-bar/straight-bar pressdowns or overhead cable extensions. I can do overhead extensions using cables but it bothers my elbows too much when I use a dumbbell.

[CSP95]

Hey guys, I'll be logging regularly; link in sig.

Would appreciate support, answering questions, or just saying hello, lol!

Great people in this thread

[KeleiIsAQT]

link in sig.

Lies

[CSP95]

Lies

Interesting it's not showing up - in the case that it's because of my post count and it doesn't,

h*ttp://forum.bodybuilding.com/showthread.php?t=160548291

No more lies

[broncos2447]

So I'm curious on when you check your 1rm, I'm sure you do it after the deload, but do you all max out on one exercise and then continue with the regular routine on the same day ?

[RGA8]

So I'm curious on when you check your 1rm, I'm sure you do it after the deload, but do you all max out on one exercise and then continue with the regular routine on the same day ?

Why do you want to check your 1rm? This is a bodybuilding routine.

[64509chvl]

Why do you want to check your 1rm? This is a bodybuilding routine.

^^^This.

Not needed, but if you do want to...whenever you want I guess, doesn't really matter! Only test I ever do is my first set of any exercise...every time. I go for 100 reps on the first set, but I usually only get 10 or 11 !

[litljay]

^^^This.

Not needed, but if you do want to...whenever you want I guess, doesn't really matter! Only test I ever do is my first set of any exercise...every time. I go for 100 reps on the first set, but I usually only get 10 or 11 !

I hate it when that happens. Only got 10% of what I was going for.

[broncos2447]

You're right. I was just curious for my own sake. I'm sure it's gone up, but I rememebred that if I train a bodybuilding routine, that my 1rm will not be as high as if I was stregnth training and visa versa. Thanks guys. I'll just stick to 10% of 100 reps

[ThatOneLurker]

my 4-5RM ends up being 20lbs heavier than my 10RM.

my 2-3RM is 40lbs heavier than my 10RM.

and my 1RM is 50lbs heavier than my 10RM.


This is only regarding my flat bench press. I don't know how it's scaled with other exercises. But that's how it's usually held up since using Kelei's training principles.

[klaximilian]

Was feeling rather sluggish today so I indulged in a little extra pre-workout (oops) and ended up speeding through my B routine in 40 minutes @ 20-25 reps per..

Damn.

[Jonesman59]

Was feeling rather sluggish today so I indulged in a little extra pre-workout (oops) and ended up speeding through my B routine in 40 minutes @ 20-25 reps per..

Damn.

What was the pre-workout? lol

[64509chvl]

Was feeling rather sluggish today so I indulged in a little extra pre-workout (oops) and ended up speeding through my B routine in 40 minutes @ 20-25 reps per..

Damn.

Ha ha! I did the same thing...had a coffee late so I could speed through it to make my son's practice (coach) & I was done with my B in about 40 aswell! It whooped my arse !