All in: AD's training log (Kelei's Intermediate/Advanced Routine)

[AD1984]

Quick background...I've been lifting consistently since May, 2010. Before that, I've never been an athletic type of person..but once I got started, I fell in love with the gym.

I started Kelei's routine on August 17th, 2012. I did the original routine for 50 reps, switched to 30 reps, then to full body, followed by a 2 week deload after the 6 week mark, and I am now back to the original 3 day split, doing 30 reps.

Kelei's program can be found here: http://forum.bodybuilding.com/showth...hp?t=146471313

My current modified routine is:

D1 – Dumbbell flyes, incline dumbbell press, rope pressdowns, overhead dumbbell extensions (both arms), dumbbell lateral raises
D2 – Pull-ups, face pulls, bent over lateral raises, rope hammer curls - adding Close grip pulldowns, Close grip cable rows, One arm dumbbell rows once my back heals
D3 – Front squats, Romanian deadlifts, leg extensions, lying leg curls, barbell glute bridges

Supplements: Creatine, Optimum Opti-Women, Cissus, Animal Flex, Vitamin D3, Calcium, Fish oil, 8-16mg Ephedrine. No pre-workout or post-workout supplements. Just lots and lots of coffee.

Current goal: Recomping or maybe dropping 2-3lbs (haven't decided yet). Calories are around 2300-2500, aiming for 60g fat and 120g protein.


Weight on Aug 17th: 119.5lbs

I was somewhat lean, after cutting for the summer (last 3 pictures, first one is from May)..in exceptionally flattering gym lighting










Current weight: 126lbs

Recent pictures will be posted in November.


All in, balls out. Time to get jacked.

[AD1984]

My last three workouts. I took today off after 7 days straight in the gym.


Day 70: Oct 25, 2012 – D2 / 30 reps

Pull-ups (neutral grip)
5 x 3 x 3 x 2 x 3 – 16 (out of which 5 were pronated grip..yay!)

Face pulls
[80lbs] x 12 x 4 x 3 x 5 x 3 x 4 – 31 reps

Bent over lateral raises
[12lbs] x 12 x 4 x 4 x 4 x 3 x 3 x 3 – 33 reps

Rope hammer curls
[90lbs] x 10 x 3 x 3 x 3 x 4 x 4 x 4 - 31 reps

Abs Cable crunches
120lbs x 20, 130lbs x 20, 140lbs x 20


Day 71: Oct 26, 2012 – D3 /30 reps

Front squats
[115lbs] x 10 x 3 x 3 x 3 x 3 x 4 x 4 x 4 – 34 reps

Romanian deadlifts
[165lbs] x 12 x 4 x 3 x 4 x 3 x 4 – 30 reps

Leg extensions
[120lbs] x 10 x 4 x 4 x 3 x 4 x 4 x 4 – 33 reps

Lying leg curls
[60lbs] x 10 x 4 x 3 x 4 x 3 x 4 x 3 – 31 reps
*the machine at my gym has a very akwkard ROM, it's insanely hard to add weight on this one. I dread leg curls because of it*

Barbell glute bridges
[225lbs] x 12 x 4 x 3 x 4 x 3 x 3 x 3 – 32 reps


Day 72: Oct 27, 2012 – D1 / 30 reps

Dumbbell flyes
[30lbs] x 12 x 4 x 3 x 4 x 4 x 4 – 31 reps

Incline DB press
[35lbs] x 12 x 3 x 4 x 4 x 4 x 4 x 4 – 35 reps

Rope pressdowns
[60lbs] x 12 x 4 x 3 x 3 x 4 x 4 – 30 reps

Overhead DB extensions (both arms)
[35lbs] x 10 x 3 x 3 x 3 x 4 x 2 x 4 x 3 – 32 reps

DB lateral raises
[20lbs] x 11 x 3 x 3 x 3 x 4 x 4 x 3 x 3 – 34 reps

[lajoo]

Strong air fucks.

Sub'd.

[Jooceman]

Its about time!

[AD1984]

Strong air fucks.

Sub'd.

Haha thanks!

Its about time!

I know, man. Finally had a day off to kill.

[ShaneSwan]

Front squats
[115lbs] x 10 x 3 x 3 x 3 x 3 x 4 x 4 x 4 – 34 reps

Last 3 sets. I remember when I ran GVT a while back, it was pretty typical to experience a 'rebound' at about the 6th set or so, where you would get 1 or 2 more reps than the preceding sets.

Dunno if this is what youve found with KI/AR...?

Also, I think Id do fsquat first (before RDL), too.

[Kelei]

Subbed.

[davo26]

subbed

[H.I.T.m-a-n]

Looking great, especially for someone whois working out only for 2 years with no athletic background.
Keep up the work, I'll be checking.

[AD1984]

Looking at the numbers on the screen instead of my log book, I'm realizing that I need to increase the weight soon on most exercises and also reduce my rest time (too many 4 rep sets).

Last 3 sets. I remember when I ran GVT a while back, it was pretty typical to experience a 'rebound' at about the 6th set or so, where you would get 1 or 2 more reps than the preceding sets.

Dunno if this is what youve found with KI/AR...?

Also, I think Id do fsquat first (before RDL), too.

Oh just say his name instead of some silly abbreviation..Che-leigh lol

I found it's very similar to a bell curve. The 2-3 first sets including the 10 reps are always harder, after that I have to reduce my rest time because I'm feeling all warmed up and ready to go. When I did 50 reps, it started getting harder towards the last 3-4 sets. Now at 30, the middle and the finish are strong.

I don't know why, I always warm up before the work sets anyways. Based on that, I feel I could push more weight, but I keep the first set as the indicator for weight. I wonder if it's the same for you guys as well.

I always do front squats first. I've always started my leg workouts with squats, it's just a habbit.

How was GVT for you? I've never tried it.

Looking great, especially for someone whois working out only for 2 years with no athletic background.
Keep up the work, I'll be checking.

Thanks, and welcome!

[ShaneSwan]

Oh just say his name instead of some silly abbreviation..Che-leigh lol

Im gonna record myself saying 'Che-leigh' over and over and PM it to him.

I found it's very similar to a bell curve. The 2-3 first sets including the 10 reps are always harder, after that I have to reduce my rest time because I'm feeling all warmed up and ready to go. When I did 50 reps, it started getting harder towards the last 3-4 sets. Now at 30, the middle and the finish are strong.

I don't know why, I always warm up before the work sets anyways. Based on that, I feel I could push more weight, but I keep the first set as the indicator for weight. I wonder if it's the same for you guys as well.

Im not running KI/AR yet, but I know Im generally always stronger on my first workset if I do a couple of warmup sets first.

You say you started off with 50reps and dropped to 30?

I always do front squats first. I've always started my leg workouts with squats, it's just a habbit.

As long as its not a hobbit.

Yeah, I dont think I like the idea of starting with RDL, especially since my RDL is so much stronger than my fsquat.

How was GVT for you? I've never tried it.

I didnt really run it properly, tbh. Results were a bit meh. Glad I trialled it in some form, though.

[AD1984]

Im gonna record myself saying 'Che-leigh' over and over and PM it to him.

You beat me to it lol.

Im not running KI/AR yet, but I know Im generally always stronger on my first workset if I do a couple of warmup sets first.

You say you started off with 50reps and dropped to 30?

You should start, it's pretty awesome. I started with 50 reps, but my joints and tendons didn't keep up, so I'm giving 30 reps a go for now. I might increase it slowly again if I my body lets me. I started taking Cissus and Animal Flex for it, and I'm already noticing a huge improvement.

As long as its not a hobbit.

English isn't my first language. You need to get used to it, 'cause there's a lot more broken English where that came from! haha

I didnt really run it properly, tbh. Results were a bit meh. Glad I trialled it in some form, though.

I'd like to give it a shot someday, I prefer a more moderate/high volume type of training.

[AD1984]

Song of the day:

Day 74: Oct 29, 2012 – D2 / 30 reps

Pull-ups
7 (neutral grip) x 3 (n) x 3 (regular) x 2 (r) x 3 (n) x 3 (n) x 2 (r) x 2 (n) – 25 reps, 18 neutral+7 regular

Face pulls
[90lbs] x 11 x 3 x 3 x 4 x 4 x 4 x 3 x 3– 35 reps

Bent over lateral raises (seated)
[15lbs] x 10 x 4 x 4 x 3 x 4 x 3 x 4 x 4 – 36 reps

Rope hammer curls
[90lbs] x 10 x 3 x 3 x 3 x 4 x 3 x 3 x 3 – 32 reps

Abs Cable crunches
120lbs x 20, 130lbs x 20, 140lbs x 20, 140lbs x 20

Incline sit-ups (3rd step/ highest incline)
BW x 10, 25lbs plate x 10, 25lbs x 10, 25lbs x 10

Total workout time: 50 minutes



After doing pull-ups last time, my elbow didn't flare up, so I decided to add more reps. Got a few regular ones, but struggled to clear the bar with them, especially towards the end. The neutral grip ones were fine, it's the first time I get 7 in the first set. I'll see how I feel after 25 reps, it usually hits me in the evening. I need some sort of progression plan for them instead of mixing it up.

I'll stick to doing the rear delt raises seated from now, I find it reduces the swinging and I can do them more controlled.

For face pulls, I do them on a cable machine, with the rope set at face level. For leverage, I put a 25lbs plate on the floor, next to the machine and prop myself with the left leg forward. As the weight get heavier I have to lean back. Does it matter? I can still pull the rope apart and get a good contraction (and sometimes smack myself in the face lol). I remember seeing a video of Dana Lynn Bailey doing the whole stack with Jose Raymond holding her from behind with a belt. That was all sorts of awesome!

I reduced my resting time, still got 4 reps sets, even after 10-15 seconds rest *shrug*.

All in all, good workout. And one of the girls at the gym ambushed me in the locker room and asked me how I got so strong. That made me blush

[lajoo]

[center]And one of the girls at the gym ambushed me in the locker room and asked me how I got so strong. That made me blush

She wants to scissor.

good workout

[Kelei]

Skrillex? You've been disowned.

[ShaneSwan]

Skrillex? You've been disowned.

She mustve been having an emo day.

What's your lifting music? Inb4 Pussy Riot.

[ShaneSwan]

I remember seeing a video of Dana Lynn Bailey doing the whole stack with Jose Raymond holding her from behind with a belt. That was all sorts of awesome!

She's a pretty cool chick (going by her vids). What do you think of her stage physique?

[Kelei]

What's your lifting music? Inb4 Pussy Riot.

I usually listen to film scores, my last workout was Conan the Barbarian (original 1982 version).

[ShaneSwan]

You should start, it's pretty awesome.

Sure; on paper it definitely looks really good. Im running Madcow at the mo, and KI/AR will be my next program.

English isn't my first language. You need to get used to it, 'cause there's a lot more broken English where that came from! haha

Your 'broken' English is actually better than alot of native speakers. But thats probably because we tend to get lazy with our writing. How natural is English to you, ie do you have to consciously think about what words you want to use, or does it flow quite naturally?

I'd like to give it a shot someday, I prefer a more moderate/high volume type of training.

GVT and PHAT are the two highest volume programs Ive run. I much prefer PHAT, got much better results with it. Comparing the two, PHAT is based on 'undulating' or 'nonlinear' periodisation, which lots of guys like. I know I did. GVT, though, involves 3 distinct phases and as such is a much more linear style periodisation.

I ran all 3 phases of GVT when I did it (each phase lasts approx 6 weeks), and followed the program to the letter except for one factor: GVT, as written by Poliquin, has a very particular time-under-tension variable. Specifically, each lift is performed with a 4sec negative, and 2sec positive. I didnt bother with this, and just lifted with a 'normal' or 'natural' rep cadence. This probably contributed to the average results I saw with the program.

I usually listen to film scores, my last workout was Conan the Barbarian (original 1982 version).

Sht, I cant even remember the theme music to that. Personally, I prefer white-boy-angry-music to train to (Korn, Bizkit, etc).

[AD1984]

Skrillex? You've been disowned.

Dem beats.

She mustve been having an emo day.

What's your lifting music? Inb4 Pussy Riot.

My musical tastes are all over the place, it depends on the mood for the day. I do prefer songs with profanities, though.

She's a pretty cool chick (going by her vids). What do you think of her stage physique?

I like DLB, she's got awesome work ethic and a body to match. It's nice to see what can be achieved, gear or no gear. She's been extremely lean during off season as well, which is not really my cup of tea. Nonetheless, I'm a fan. Got the t-shirts and everything.

I usually listen to film scores, my last workout was Conan the Barbarian (original 1982 version).

I'd resort to soundtracks too if my workouts were 2h+ long lol. I haven't seen Conan...inb4 completely disowned.

[AD1984]

How natural is English to you, ie do you have to consciously think about what words you want to use, or does it flow quite naturally?

It's starting to flow more naturally, but if I'm in a rush, I get sloppy.

GVT and PHAT are the two highest volume programs Ive run. I much prefer PHAT, got much better results with it. Comparing the two, PHAT is based on 'undulating' or 'nonlinear' periodisation, which lots of guys like. I know I did. GVT, though, involves 3 distinct phases and as such is a much more linear style periodisation.

I ran all 3 phases of GVT when I did it (each phase lasts approx 6 weeks), and followed the program to the letter except for one factor: GVT, as written by Poliquin, has a very particular time-under-tension variable. Specifically, each lift is performed with a 4sec negative, and 2sec positive. I didnt bother with this, and just lifted with a 'normal' or 'natural' rep cadence. This probably contributed to the average results I saw with the program.

I was going to do PHAT, I was looking for something to put on mass for fall/winter. Then I randomly came across Kelei's thread. I was up until 3am reading the whole damn thing, the next day I was in the gym doing it. Given my joint issues, PHAT probably would have killed me. As much as I hate to admit this, I do recover slower..not sure if it's because I'm a woman or it's just me personally, but yeah. Live and learn.

Poliquin has some good articles, but every now and then he writes some things that make me go wtf. I also don't like his biceps/triceps ratio. Or his ridiculous recommendations for supplements. I have some friends on fb that are oh so into him, I'm tired of having his stuff in my news feed all the time lol.


So, about the face pulls, the leaning back is fine?

[Jooceman]

Awesome thighs and triceps. Would not fuk with.

Not sure about the whole DLB thing though. I think girls look better when they're...softer...

Whats your 1st language?

[AD1984]

Awesome thighs and triceps. Would not fuk with.

It's just the lighting, man..I don't really look like I lift.

Not sure about the whole DLB thing though. I think girls look better when they're...softer...

Well, DLB is a professional, she has a certain image to maintain. Most men don't like the jacked look on women, and the women who go for that look probably don't give a crap about what most men like anyway, so it all works out. People who take their fitness to the next level are motivated by other things rather than attracting the opposite sex.

Whats your 1st language?

I'd tell you, but then I'd have to kill you

[AD1984]

Song of the day:

Day 75: Oct 30, 2012 – D3 /30 reps

Front squats
[115lbs] x 12 x 3 x 4 x 4 x 4 x 3 x 4 – 34 reps

Romanian deadlifts
[175lbs] x 12 x 4 x 3 x 4 x 4 x 4 – 31 reps
* I've kept it at 165lbs for the last weeks to focus on my form. Decided to add more weight today. I wasn't sure what to expect. Straps used for the first set.

Leg extensions
[120lbs] x 11 x 4 x 3 x 3 x 3 x 4 x 4 – 32 reps

Lying leg curls
[60lbs] x 11 x 3 x 4 x 4 x 4 x 3 x 4 – 33 reps

Barbell glute bridges
[245lbs] x 12 x 4 x 3 x 4 x 3 x 4 x 3 – 33 reps
* My work weight was 235lbs, I did 225lbs last workout because I was so spent at the end.

Workout time: 1h 10'


I don't know what happened today, but I was on a roll! Everything felt good, even the leg curls. Maybe it was the 2800 calories I had yesterday lol. I had a massive pump by the end of it.

[AD1984]

For lying leg curls on that machine, I started with 20lbs over 2 years ago, and I was at 50lbs for reps before starting this routine. Progress on it is that slow.

If I do 70lbs for reps by the end of the year, I'm naming my first born after you.

[Kelei]

So, about the face pulls, the leaning back is fine?

Well it all depends on how much leaning there is, if you lean back too much you change the angle of the pull and almost turn it into a horizontal shrug or upright row. My form is always as perfect and strict as can be.

For lying leg curls on that machine, I started with 20lbs over 2 years ago, and I was at 50lbs for reps before starting this routine. Progress on it is that slow.

If I do 70lbs for reps by the end of the year, I'm naming my first born after you.

Lol.

[ShaneSwan]

So, about the face pulls, the leaning back is fine?

Well it all depends on how much leaning there is, if you lean back too much you change the angle of the pull and almost turn it into a horizontal shrug.

I reckon as long as you minimise swaying and dont treat them too much like a row, you'll be all good. I find leaning back enables better form (in that its easier to maintain).

Whats your 1st language?

Hieroglyphics. For real.

[ShaneSwan]

Also, out of curiosity, how come some exercises you do your 30reps, then do another 3-4rep set? Youve done this on both fsquat sessions, and a couple other exercises too.

[Kelei]

I find leaning back enables better form (in that its easier to maintain).

I find that lazy people (obviously not flat-out lazy people because these people don't train at all) tend to gravitate towards what's easiest, for example the people who (without a good excuse/reason) use lat pulldowns instead of real chin/pull-ups.

I'm not trying to say that everyone who takes the easy options is lazy, some people simply don't know any better, it's not as if they made a conscious decision to be lazy. Instead of going with what's easiest you should go with what's best.

If you work hard at maintaining proper form it gets easier as time goes by, in this specific example (face pulls) it's your lower back tiring out that's responsible for the increase in perceived effort. If you work hard at maintaining an upright position your lower back endurance will improve and your perceived effort will decrease.

[AD1984]

Well it all depends on how much leaning there is, if you lean back too much you change the angle of the pull and almost turn it into a horizontal shrug or upright row. My form is always as perfect and strict as can be.

I reckon as long as you minimise swaying and dont treat them too much like a row, you'll be all good. I find leaning back enables better form (in that its easier to maintain).

Thank you for the input. I don't think there's a considerable amount of leaning, just enough to keep me from getting pulled back by the weight. My checkpoints are: rope at face level, shoulders down, pull while flaring the elbows out to the sides, keep the body stationary so that only the arms move. Based on the soreness, I think it's hitting them well.

Also, out of curiosity, how come some exercises you do your 30reps, then do another 3-4rep set? Youve done this on both fsquat sessions, and a couple other exercises too.

Sometimes, when when I add the reps and I'm at 28, or 29, I'd rather do one more set. The goal is 30, but I prefer to be over than under. Part of it is mental as well, if I feel I can push out a few more reps, I'd rather do it. And I like to feel like I achieved what I was aiming for and a bit beyond that.

It's hard to stop when you know you can keep going lol. I was actually thinking I should go for 40 reps, but I'm not sure yet. I've only been back to the 3 day split for a couple of weeks now, I don't want to rush into it too soon.

How is your training coming along? Do you have a log I should be aware of?