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Thread: Intermediate/Advanced Routine
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01-14-2013, 07:08 PM #3481
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01-14-2013, 08:08 PM #3482
That's how the rest of the world eats at work. You talk as if your diet is pre-determined by faith and out of your control. So you'd rather cut your workouts rather than eat an extra bagel or something at lunch?! If you don't put in the work at the gym, what and when you eat is irrelevant anyway.
I think after 3 days you're realizing that this is going to be actually hard and you're pussying out, and already trying to cut corners. And you know what, it's fine, you don't have to do anything you don't want to do, but don't BS yourself or us. You either have what it takes or you don't. It's up to you to figure out which category you fall in.
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01-14-2013, 08:27 PM #3483
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01-14-2013, 08:37 PM #3484
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01-14-2013, 08:54 PM #3485
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01-14-2013, 08:54 PM #3486
Finished Day 2
Gotta love the intensity!
Question:
For day 2 for Chin up and pull ups,
Chin Ups (body weight, 160lbs)
9
3
2
1
1
1 - Just Negative
1 - Just Negative
1 - Just Negative
1 - Just Negative
I aimed for 30 and I know I couldn't do it. Is it alright if I can't do 30 or should I do reverse grip close and work my way up to 50? or should I continue with doing it with my own body weight?
And for pull ups, after the exercise above, I was so tired that I only managed to do one half assed pull up lol. So I decided to go with a wide grip pulldown is that fine too?
btw I have created a log for this workout peeps, if anyone wants to see my progress lol.
http://forum.bodybuilding.com/showth...hp?t=151091903Last edited by dkvill23; 01-14-2013 at 09:02 PM.
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01-14-2013, 10:26 PM #3487
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01-14-2013, 10:29 PM #3488
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01-14-2013, 11:21 PM #3489
- Join Date: Mar 2010
- Location: Houston, Texas, United States
- Age: 37
- Posts: 17
- Rep Power: 0
It is designed for you to never have to change anything. Kelei says change for the sake of change is garbage. I'd stick with it and just keep improving unless you have to change some things in order to keep yourself interested. I think he tried to pick the most effective exercises for the routine so I am sticking to them.
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01-15-2013, 12:00 AM #3490
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01-15-2013, 01:08 AM #3491
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01-15-2013, 01:23 AM #3492
There's no need to change exercises, you can add more exercises later on once you're very advanced.
50 reps once per week is fine.
Reduce your reps to 20 if you need to save time.
That's enough protein, you can increase your reps to 40 if you feel up to it.
That's only if you reduce your carbohydrate intake too low, if you don't eat enough carbohydrate your body will convert protein into glucose (gluconeogenesis), if you don't supply enough dietary protein your body will break down its own muscles in order to scavenge enough protein to support gluconeogenesis.
Assuming you don't reduce your carbohydrate intake too low there's no need to eat additional protein during a cut.
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01-15-2013, 01:57 AM #3493
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01-15-2013, 03:02 AM #3494
I'll ask it here again (previous page I already did ask it but got no awnser).
As for going to failure.
I've got a very weak chest albeit that it doesn't show muscle wise.
So when training the failure comes very 'sudden' one rep it's fine and the next rep on the push motion it just doesn't go anymore.
(for comparison 135lb 8x4set bench press // 290lb 8x4 deadlift // 245lb 8x4 Squat)
So does going to failure really hinder the growth with this training or is it ok if it's just for lets say Bench press?Calorie & BF% Calculation File
http://forum.bodybuilding.com/showthread.php?t=132680863
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01-15-2013, 04:21 AM #3495
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01-15-2013, 05:01 AM #3496
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01-15-2013, 06:58 AM #3497
- Join Date: May 2007
- Location: Maryland, United States
- Age: 35
- Posts: 1,049
- Rep Power: 785
Kelei,
Just wanted to say I have read through majority of the postings (75 pages) and I'm really looking forward to trying this. I will be following this to an exact tee, and nutrition will be spot on. I'm currently sitting at around 190lbs with 14% bf, and hoping to maintain the 190lbs and manage to get to 10%bf within 3-4 months. I don't really have any questions but just wanted to show my respects to such a person with great insight.BS in exercise science
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Biotech
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01-15-2013, 07:22 AM #3498
- Join Date: Feb 2012
- Location: Montreal, Quebec, Canada
- Age: 38
- Posts: 2,958
- Rep Power: 8532
Loving the program so far! Intense as hell!
It really made me discover 2 things: - My previous workouts were not intense enough and that Ive been training way too much in the low rep range. I always aimed for 6-8 but would usually augment the weight when I could hit 5-6 reps. I almost never did higher rep ranges so Im doscvering that my moderate rep strength aint that strong! I put away my ego and am lifting 10 rep weights and making sure to alwaus use good form and full range of motion.
Calves are very sore this morning and its leg day tonight again! Dis gonna be gud!
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01-15-2013, 08:23 AM #3499
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01-15-2013, 08:31 AM #3500
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01-15-2013, 08:32 AM #3501
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01-15-2013, 12:34 PM #3502
Well this sucks this morning I did a weight in and my starting point isn't 192 is 194 I guess i misjudged how much 1 week of really bad eating can do to you, this is gonna be a long way to 170.
On the other hand i just finish my official D2 really loving this routine, Just one problem with it and has been mentioned before. My friend wich is not a training partner we just happened to train at the same gym was doing back today and he wanted to take turns at the pull up bar lol then he wanted to take turns at the rows, man I felt like a douche bag the entire time telling him to wait 'till i finish so he could go because i need specific times of rest and I have no idea how long it's going to take me to finish, I'm not letting no one mess up my times lol.
BTW I took my before pictures today in 3 months I'll have something to show.
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01-15-2013, 12:55 PM #3503
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01-15-2013, 01:08 PM #3504
I'm not sure what your aim is of posting this?
1. I decided to give the over-reach cycle a go
2. I have since found that it takes me 3 hours to complete the workout
3. My schedule at work and other commitments mean I don't have the time to get my food in to compensate for 3 hours work.
4. I have since asked Kelei for advice on how I change change the over-reach to cut down on the time it takes. That's not pussying out, that's being realistic with what I have and finding a way to carry on.
5. I don't have any need to BS you.
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01-15-2013, 01:33 PM #3505
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01-15-2013, 02:06 PM #3506
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01-15-2013, 02:43 PM #3507
- Join Date: Mar 2010
- Location: Houston, Texas, United States
- Age: 37
- Posts: 17
- Rep Power: 0
No offense landus but not having time to eat enough in order to support your workout isn't really a valid excuse for anyone. If you wanted to it would be quite easy to make it happen. There are a lot of quick food ideas out there and you could even prepare some boiled eggs the night before. Takes me maybe 2-3 minutes to eat a few boiled eggs.
Now if you simply want a shorter workout and it isn't because you don't think you can eat enough.....that can be understood.
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01-15-2013, 03:05 PM #3508
Sigh
After work I'm doing my D1+D2 workouts. It takes me around 3 hours to get through it.
I am effectively tripling my usual workout volume for the week.
Kelei recommended I try to aim for 250 protein, 450 carbs, 100 or so fat.
Due to my working hours, travel and the the spent in the gym I don't have enough eating slots to consume this much food.
I'm eating a lot more than before, but not enough to support the volume of the workout.
I'm now looking to keep over-reaching, but reduce volume so that my workouts can be shorter and I have more time to eat, prepare etc.
If I didn't have a job, I would be able to better spread this amount of food out throughout the day etc
People that are saying I am cutting corners, making excuses should just try it and share how they fair.
D1+D2 for 50 reps, with 8 hours of work, 1 hour travel.
Eat enough food to support a workout this long, and enough to make gains.Last edited by landus123; 01-15-2013 at 03:17 PM. Reason: the challenge bit in the last 2 paragraphs
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01-15-2013, 03:30 PM #3509
Been on this routine for 6 months the standard set up...
Looking for advice on whether to cut or keep bulking...
let me know what you think guys
http://forum.bodybuilding.com/showth...post1010444173
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01-15-2013, 03:43 PM #3510
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