Need Help? Customer Support 1-866-236-8417
Reply
Page 1 of 25 1 2 3 11 ... LastLast
Results 1 to 30 of 741
  1. #1
    Team Kelei AD1984's Avatar
    Join Date: Feb 2012
    Posts: 919
    Rep Power: 2915
    AD1984 is a glorious beacon of knowledge. (+2500) AD1984 is a glorious beacon of knowledge. (+2500) AD1984 is a glorious beacon of knowledge. (+2500) AD1984 is a glorious beacon of knowledge. (+2500) AD1984 is a glorious beacon of knowledge. (+2500) AD1984 is a glorious beacon of knowledge. (+2500) AD1984 is a glorious beacon of knowledge. (+2500) AD1984 is a glorious beacon of knowledge. (+2500) AD1984 is a glorious beacon of knowledge. (+2500) AD1984 is a glorious beacon of knowledge. (+2500) AD1984 is a glorious beacon of knowledge. (+2500)
    AD1984 is offline

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

    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.
    Reply With Quote

  2. #2
    Team Kelei AD1984's Avatar
    Join Date: Feb 2012
    Posts: 919
    Rep Power: 2915
    AD1984 is a glorious beacon of knowledge. (+2500) AD1984 is a glorious beacon of knowledge. (+2500) AD1984 is a glorious beacon of knowledge. (+2500) AD1984 is a glorious beacon of knowledge. (+2500) AD1984 is a glorious beacon of knowledge. (+2500) AD1984 is a glorious beacon of knowledge. (+2500) AD1984 is a glorious beacon of knowledge. (+2500) AD1984 is a glorious beacon of knowledge. (+2500) AD1984 is a glorious beacon of knowledge. (+2500) AD1984 is a glorious beacon of knowledge. (+2500) AD1984 is a glorious beacon of knowledge. (+2500)
    AD1984 is offline
    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
    Reply With Quote

  3. #3
    Registered User lajoo's Avatar
    Join Date: Jan 2011
    Location: Montreal, Quebec, Canada
    Posts: 2,114
    Rep Power: 349
    lajoo has a spectacular aura about. (+250) lajoo has a spectacular aura about. (+250) lajoo has a spectacular aura about. (+250) lajoo has a spectacular aura about. (+250) lajoo has a spectacular aura about. (+250) lajoo has a spectacular aura about. (+250) lajoo has a spectacular aura about. (+250) lajoo has a spectacular aura about. (+250) lajoo has a spectacular aura about. (+250) lajoo has a spectacular aura about. (+250) lajoo has a spectacular aura about. (+250)
    lajoo is offline
    Strong air fucks.

    Sub'd.
    The limits of the body and mind are unknown to most people.
    Reply With Quote

  4. #4
    chocolate thunda Jooceman's Avatar
    Join Date: Jun 2012
    Posts: 865
    Rep Power: 181
    Jooceman will become famous soon enough. (+50) Jooceman will become famous soon enough. (+50) Jooceman will become famous soon enough. (+50) Jooceman will become famous soon enough. (+50) Jooceman will become famous soon enough. (+50) Jooceman will become famous soon enough. (+50) Jooceman will become famous soon enough. (+50) Jooceman will become famous soon enough. (+50) Jooceman will become famous soon enough. (+50) Jooceman will become famous soon enough. (+50) Jooceman will become famous soon enough. (+50)
    Jooceman is offline
    Its about time!
    Reply With Quote

  5. #5
    Team Kelei AD1984's Avatar
    Join Date: Feb 2012
    Posts: 919
    Rep Power: 2915
    AD1984 is a glorious beacon of knowledge. (+2500) AD1984 is a glorious beacon of knowledge. (+2500) AD1984 is a glorious beacon of knowledge. (+2500) AD1984 is a glorious beacon of knowledge. (+2500) AD1984 is a glorious beacon of knowledge. (+2500) AD1984 is a glorious beacon of knowledge. (+2500) AD1984 is a glorious beacon of knowledge. (+2500) AD1984 is a glorious beacon of knowledge. (+2500) AD1984 is a glorious beacon of knowledge. (+2500) AD1984 is a glorious beacon of knowledge. (+2500) AD1984 is a glorious beacon of knowledge. (+2500)
    AD1984 is offline
    Originally Posted by lajoo View Post
    Strong air fucks.

    Sub'd.
    Haha thanks!

    Originally Posted by Jooceman View Post
    Its about time!
    I know, man. Finally had a day off to kill.
    Reply With Quote

  6. #6
    Soaking in a Digital Bath ShaneSwan's Avatar
    Join Date: Jan 2011
    Location: State / Province, New Zealand
    Posts: 1,436
    Rep Power: 2462
    ShaneSwan is just really nice. (+1000) ShaneSwan is just really nice. (+1000) ShaneSwan is just really nice. (+1000) ShaneSwan is just really nice. (+1000) ShaneSwan is just really nice. (+1000) ShaneSwan is just really nice. (+1000) ShaneSwan is just really nice. (+1000) ShaneSwan is just really nice. (+1000) ShaneSwan is just really nice. (+1000) ShaneSwan is just really nice. (+1000) ShaneSwan is just really nice. (+1000)
    ShaneSwan is offline
    Originally Posted by AD1984 View Post
    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.
    Last edited by ShaneSwan; 10-28-2012 at 11:43 PM.
    Feed me here
    Fill me up again
    Temporarily pacify this hunger thats so cruel
    Reply With Quote

  7. #7
    Banned Kelei's Avatar
    Join Date: Sep 2007
    Posts: 6,480
    Rep Power: 0
    Kelei is a name known to all. (+5000) Kelei is a name known to all. (+5000) Kelei is a name known to all. (+5000) Kelei is a name known to all. (+5000) Kelei is a name known to all. (+5000) Kelei is a name known to all. (+5000) Kelei is a name known to all. (+5000) Kelei is a name known to all. (+5000) Kelei is a name known to all. (+5000) Kelei is a name known to all. (+5000) Kelei is a name known to all. (+5000)
    Kelei is offline
    Subbed.
    Reply With Quote

  8. #8
    Team Kelei davo26's Avatar
    Join Date: Apr 2011
    Location: United Kingdom (Great Britain)
    Age: 53
    Posts: 1,813
    Rep Power: 3015
    davo26 is a glorious beacon of knowledge. (+2500) davo26 is a glorious beacon of knowledge. (+2500) davo26 is a glorious beacon of knowledge. (+2500) davo26 is a glorious beacon of knowledge. (+2500) davo26 is a glorious beacon of knowledge. (+2500) davo26 is a glorious beacon of knowledge. (+2500) davo26 is a glorious beacon of knowledge. (+2500) davo26 is a glorious beacon of knowledge. (+2500) davo26 is a glorious beacon of knowledge. (+2500) davo26 is a glorious beacon of knowledge. (+2500) davo26 is a glorious beacon of knowledge. (+2500)
    davo26 is offline
    subbed
    Reply With Quote

  9. #9
    Registered User H.I.T.m-a-n's Avatar
    Join Date: Apr 2005
    Age: 32
    Posts: 103
    Rep Power: 172
    H.I.T.m-a-n is on a distinguished road. (+10) H.I.T.m-a-n is on a distinguished road. (+10) H.I.T.m-a-n is on a distinguished road. (+10) H.I.T.m-a-n is on a distinguished road. (+10) H.I.T.m-a-n is on a distinguished road. (+10) H.I.T.m-a-n is on a distinguished road. (+10) H.I.T.m-a-n is on a distinguished road. (+10) H.I.T.m-a-n is on a distinguished road. (+10) H.I.T.m-a-n is on a distinguished road. (+10) H.I.T.m-a-n is on a distinguished road. (+10) H.I.T.m-a-n is on a distinguished road. (+10)
    H.I.T.m-a-n is offline
    Looking great, especially for someone whois working out only for 2 years with no athletic background.
    Keep up the work, I'll be checking.
    Reply With Quote

  10. #10
    Team Kelei AD1984's Avatar
    Join Date: Feb 2012
    Posts: 919
    Rep Power: 2915
    AD1984 is a glorious beacon of knowledge. (+2500) AD1984 is a glorious beacon of knowledge. (+2500) AD1984 is a glorious beacon of knowledge. (+2500) AD1984 is a glorious beacon of knowledge. (+2500) AD1984 is a glorious beacon of knowledge. (+2500) AD1984 is a glorious beacon of knowledge. (+2500) AD1984 is a glorious beacon of knowledge. (+2500) AD1984 is a glorious beacon of knowledge. (+2500) AD1984 is a glorious beacon of knowledge. (+2500) AD1984 is a glorious beacon of knowledge. (+2500) AD1984 is a glorious beacon of knowledge. (+2500)
    AD1984 is offline
    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).

    Originally Posted by ShaneSwan View Post
    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.

    Originally Posted by H.I.T.m-a-n View Post
    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!
    Reply With Quote

  11. #11
    Soaking in a Digital Bath ShaneSwan's Avatar
    Join Date: Jan 2011
    Location: State / Province, New Zealand
    Posts: 1,436
    Rep Power: 2462
    ShaneSwan is just really nice. (+1000) ShaneSwan is just really nice. (+1000) ShaneSwan is just really nice. (+1000) ShaneSwan is just really nice. (+1000) ShaneSwan is just really nice. (+1000) ShaneSwan is just really nice. (+1000) ShaneSwan is just really nice. (+1000) ShaneSwan is just really nice. (+1000) ShaneSwan is just really nice. (+1000) ShaneSwan is just really nice. (+1000) ShaneSwan is just really nice. (+1000)
    ShaneSwan is offline
    Originally Posted by AD1984 View Post
    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.
    Feed me here
    Fill me up again
    Temporarily pacify this hunger thats so cruel
    Reply With Quote

  12. #12
    Team Kelei AD1984's Avatar
    Join Date: Feb 2012
    Posts: 919
    Rep Power: 2915
    AD1984 is a glorious beacon of knowledge. (+2500) AD1984 is a glorious beacon of knowledge. (+2500) AD1984 is a glorious beacon of knowledge. (+2500) AD1984 is a glorious beacon of knowledge. (+2500) AD1984 is a glorious beacon of knowledge. (+2500) AD1984 is a glorious beacon of knowledge. (+2500) AD1984 is a glorious beacon of knowledge. (+2500) AD1984 is a glorious beacon of knowledge. (+2500) AD1984 is a glorious beacon of knowledge. (+2500) AD1984 is a glorious beacon of knowledge. (+2500) AD1984 is a glorious beacon of knowledge. (+2500)
    AD1984 is offline
    Originally Posted by ShaneSwan View Post
    Im gonna record myself saying 'Che-leigh' over and over and PM it to him.
    You beat me to it lol.

    Originally Posted by ShaneSwan View Post
    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.

    Originally Posted by ShaneSwan View Post
    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

    Originally Posted by ShaneSwan View Post
    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.
    Reply With Quote

  13. #13
    Team Kelei AD1984's Avatar
    Join Date: Feb 2012
    Posts: 919
    Rep Power: 2915
    AD1984 is a glorious beacon of knowledge. (+2500) AD1984 is a glorious beacon of knowledge. (+2500) AD1984 is a glorious beacon of knowledge. (+2500) AD1984 is a glorious beacon of knowledge. (+2500) AD1984 is a glorious beacon of knowledge. (+2500) AD1984 is a glorious beacon of knowledge. (+2500) AD1984 is a glorious beacon of knowledge. (+2500) AD1984 is a glorious beacon of knowledge. (+2500) AD1984 is a glorious beacon of knowledge. (+2500) AD1984 is a glorious beacon of knowledge. (+2500) AD1984 is a glorious beacon of knowledge. (+2500)
    AD1984 is offline

    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
    Reply With Quote

  14. #14
    Registered User lajoo's Avatar
    Join Date: Jan 2011
    Location: Montreal, Quebec, Canada
    Posts: 2,114
    Rep Power: 349
    lajoo has a spectacular aura about. (+250) lajoo has a spectacular aura about. (+250) lajoo has a spectacular aura about. (+250) lajoo has a spectacular aura about. (+250) lajoo has a spectacular aura about. (+250) lajoo has a spectacular aura about. (+250) lajoo has a spectacular aura about. (+250) lajoo has a spectacular aura about. (+250) lajoo has a spectacular aura about. (+250) lajoo has a spectacular aura about. (+250) lajoo has a spectacular aura about. (+250)
    lajoo is offline
    Originally Posted by AD1984 View Post
    [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
    The limits of the body and mind are unknown to most people.
    Reply With Quote

  15. #15
    Banned Kelei's Avatar
    Join Date: Sep 2007
    Posts: 6,480
    Rep Power: 0
    Kelei is a name known to all. (+5000) Kelei is a name known to all. (+5000) Kelei is a name known to all. (+5000) Kelei is a name known to all. (+5000) Kelei is a name known to all. (+5000) Kelei is a name known to all. (+5000) Kelei is a name known to all. (+5000) Kelei is a name known to all. (+5000) Kelei is a name known to all. (+5000) Kelei is a name known to all. (+5000) Kelei is a name known to all. (+5000)
    Kelei is offline
    Skrillex? You've been disowned.
    Reply With Quote

  16. #16
    Soaking in a Digital Bath ShaneSwan's Avatar
    Join Date: Jan 2011
    Location: State / Province, New Zealand
    Posts: 1,436
    Rep Power: 2462
    ShaneSwan is just really nice. (+1000) ShaneSwan is just really nice. (+1000) ShaneSwan is just really nice. (+1000) ShaneSwan is just really nice. (+1000) ShaneSwan is just really nice. (+1000) ShaneSwan is just really nice. (+1000) ShaneSwan is just really nice. (+1000) ShaneSwan is just really nice. (+1000) ShaneSwan is just really nice. (+1000) ShaneSwan is just really nice. (+1000) ShaneSwan is just really nice. (+1000)
    ShaneSwan is offline
    Originally Posted by Kelei View Post
    Skrillex? You've been disowned.
    She mustve been having an emo day.

    What's your lifting music? Inb4 Pussy Riot.
    Feed me here
    Fill me up again
    Temporarily pacify this hunger thats so cruel
    Reply With Quote

  17. #17
    Soaking in a Digital Bath ShaneSwan's Avatar
    Join Date: Jan 2011
    Location: State / Province, New Zealand
    Posts: 1,436
    Rep Power: 2462
    ShaneSwan is just really nice. (+1000) ShaneSwan is just really nice. (+1000) ShaneSwan is just really nice. (+1000) ShaneSwan is just really nice. (+1000) ShaneSwan is just really nice. (+1000) ShaneSwan is just really nice. (+1000) ShaneSwan is just really nice. (+1000) ShaneSwan is just really nice. (+1000) ShaneSwan is just really nice. (+1000) ShaneSwan is just really nice. (+1000) ShaneSwan is just really nice. (+1000)
    ShaneSwan is offline
    Originally Posted by AD1984 View Post
    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?
    Feed me here
    Fill me up again
    Temporarily pacify this hunger thats so cruel
    Reply With Quote

  18. #18
    Banned Kelei's Avatar
    Join Date: Sep 2007
    Posts: 6,480
    Rep Power: 0
    Kelei is a name known to all. (+5000) Kelei is a name known to all. (+5000) Kelei is a name known to all. (+5000) Kelei is a name known to all. (+5000) Kelei is a name known to all. (+5000) Kelei is a name known to all. (+5000) Kelei is a name known to all. (+5000) Kelei is a name known to all. (+5000) Kelei is a name known to all. (+5000) Kelei is a name known to all. (+5000) Kelei is a name known to all. (+5000)
    Kelei is offline
    Originally Posted by ShaneSwan View Post
    What's your lifting music? Inb4 Pussy Riot.
    I usually listen to film scores, my last workout was Conan the Barbarian (original 1982 version).
    Reply With Quote

  19. #19
    Soaking in a Digital Bath ShaneSwan's Avatar
    Join Date: Jan 2011
    Location: State / Province, New Zealand
    Posts: 1,436
    Rep Power: 2462
    ShaneSwan is just really nice. (+1000) ShaneSwan is just really nice. (+1000) ShaneSwan is just really nice. (+1000) ShaneSwan is just really nice. (+1000) ShaneSwan is just really nice. (+1000) ShaneSwan is just really nice. (+1000) ShaneSwan is just really nice. (+1000) ShaneSwan is just really nice. (+1000) ShaneSwan is just really nice. (+1000) ShaneSwan is just really nice. (+1000) ShaneSwan is just really nice. (+1000)
    ShaneSwan is offline
    Originally Posted by AD1984 View Post
    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.

    Originally Posted by Kelei View Post
    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).
    Feed me here
    Fill me up again
    Temporarily pacify this hunger thats so cruel
    Reply With Quote

  20. #20
    Team Kelei AD1984's Avatar
    Join Date: Feb 2012
    Posts: 919
    Rep Power: 2915
    AD1984 is a glorious beacon of knowledge. (+2500) AD1984 is a glorious beacon of knowledge. (+2500) AD1984 is a glorious beacon of knowledge. (+2500) AD1984 is a glorious beacon of knowledge. (+2500) AD1984 is a glorious beacon of knowledge. (+2500) AD1984 is a glorious beacon of knowledge. (+2500) AD1984 is a glorious beacon of knowledge. (+2500) AD1984 is a glorious beacon of knowledge. (+2500) AD1984 is a glorious beacon of knowledge. (+2500) AD1984 is a glorious beacon of knowledge. (+2500) AD1984 is a glorious beacon of knowledge. (+2500)
    AD1984 is offline
    Originally Posted by Kelei View Post
    Skrillex? You've been disowned.
    Dem beats.

    Originally Posted by ShaneSwan View Post
    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.


    Originally Posted by ShaneSwan View Post
    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.


    Originally Posted by Kelei View Post
    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.
    Reply With Quote

  21. #21
    Team Kelei AD1984's Avatar
    Join Date: Feb 2012
    Posts: 919
    Rep Power: 2915
    AD1984 is a glorious beacon of knowledge. (+2500) AD1984 is a glorious beacon of knowledge. (+2500) AD1984 is a glorious beacon of knowledge. (+2500) AD1984 is a glorious beacon of knowledge. (+2500) AD1984 is a glorious beacon of knowledge. (+2500) AD1984 is a glorious beacon of knowledge. (+2500) AD1984 is a glorious beacon of knowledge. (+2500) AD1984 is a glorious beacon of knowledge. (+2500) AD1984 is a glorious beacon of knowledge. (+2500) AD1984 is a glorious beacon of knowledge. (+2500) AD1984 is a glorious beacon of knowledge. (+2500)
    AD1984 is offline
    Originally Posted by ShaneSwan View Post
    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.

    Originally Posted by ShaneSwan View Post
    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?
    Last edited by AD1984; 10-30-2012 at 07:25 PM.
    Reply With Quote

  22. #22
    chocolate thunda Jooceman's Avatar
    Join Date: Jun 2012
    Posts: 865
    Rep Power: 181
    Jooceman will become famous soon enough. (+50) Jooceman will become famous soon enough. (+50) Jooceman will become famous soon enough. (+50) Jooceman will become famous soon enough. (+50) Jooceman will become famous soon enough. (+50) Jooceman will become famous soon enough. (+50) Jooceman will become famous soon enough. (+50) Jooceman will become famous soon enough. (+50) Jooceman will become famous soon enough. (+50) Jooceman will become famous soon enough. (+50) Jooceman will become famous soon enough. (+50)
    Jooceman is offline
    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?
    Reply With Quote

  23. #23
    Team Kelei AD1984's Avatar
    Join Date: Feb 2012
    Posts: 919
    Rep Power: 2915
    AD1984 is a glorious beacon of knowledge. (+2500) AD1984 is a glorious beacon of knowledge. (+2500) AD1984 is a glorious beacon of knowledge. (+2500) AD1984 is a glorious beacon of knowledge. (+2500) AD1984 is a glorious beacon of knowledge. (+2500) AD1984 is a glorious beacon of knowledge. (+2500) AD1984 is a glorious beacon of knowledge. (+2500) AD1984 is a glorious beacon of knowledge. (+2500) AD1984 is a glorious beacon of knowledge. (+2500) AD1984 is a glorious beacon of knowledge. (+2500) AD1984 is a glorious beacon of knowledge. (+2500)
    AD1984 is offline
    Originally Posted by Jooceman View Post
    Awesome thighs and triceps. Would not fuk with.
    It's just the lighting, man..I don't really look like I lift.

    Originally Posted by Jooceman View Post
    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.

    Originally Posted by Jooceman View Post
    Whats your 1st language?
    I'd tell you, but then I'd have to kill you
    Reply With Quote

  24. #24
    Team Kelei AD1984's Avatar
    Join Date: Feb 2012
    Posts: 919
    Rep Power: 2915
    AD1984 is a glorious beacon of knowledge. (+2500) AD1984 is a glorious beacon of knowledge. (+2500) AD1984 is a glorious beacon of knowledge. (+2500) AD1984 is a glorious beacon of knowledge. (+2500) AD1984 is a glorious beacon of knowledge. (+2500) AD1984 is a glorious beacon of knowledge. (+2500) AD1984 is a glorious beacon of knowledge. (+2500) AD1984 is a glorious beacon of knowledge. (+2500) AD1984 is a glorious beacon of knowledge. (+2500) AD1984 is a glorious beacon of knowledge. (+2500) AD1984 is a glorious beacon of knowledge. (+2500)
    AD1984 is offline

    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.
    Reply With Quote

  25. #25
    Team Kelei AD1984's Avatar
    Join Date: Feb 2012
    Posts: 919
    Rep Power: 2915
    AD1984 is a glorious beacon of knowledge. (+2500) AD1984 is a glorious beacon of knowledge. (+2500) AD1984 is a glorious beacon of knowledge. (+2500) AD1984 is a glorious beacon of knowledge. (+2500) AD1984 is a glorious beacon of knowledge. (+2500) AD1984 is a glorious beacon of knowledge. (+2500) AD1984 is a glorious beacon of knowledge. (+2500) AD1984 is a glorious beacon of knowledge. (+2500) AD1984 is a glorious beacon of knowledge. (+2500) AD1984 is a glorious beacon of knowledge. (+2500) AD1984 is a glorious beacon of knowledge. (+2500)
    AD1984 is offline
    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.
    Reply With Quote

  26. #26
    Banned Kelei's Avatar
    Join Date: Sep 2007
    Posts: 6,480
    Rep Power: 0
    Kelei is a name known to all. (+5000) Kelei is a name known to all. (+5000) Kelei is a name known to all. (+5000) Kelei is a name known to all. (+5000) Kelei is a name known to all. (+5000) Kelei is a name known to all. (+5000) Kelei is a name known to all. (+5000) Kelei is a name known to all. (+5000) Kelei is a name known to all. (+5000) Kelei is a name known to all. (+5000) Kelei is a name known to all. (+5000)
    Kelei is offline
    Originally Posted by AD1984 View Post
    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.

    Originally Posted by AD1984 View Post
    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.
    Last edited by Kelei; 10-30-2012 at 10:37 PM.
    Reply With Quote

  27. #27
    Soaking in a Digital Bath ShaneSwan's Avatar
    Join Date: Jan 2011
    Location: State / Province, New Zealand
    Posts: 1,436
    Rep Power: 2462
    ShaneSwan is just really nice. (+1000) ShaneSwan is just really nice. (+1000) ShaneSwan is just really nice. (+1000) ShaneSwan is just really nice. (+1000) ShaneSwan is just really nice. (+1000) ShaneSwan is just really nice. (+1000) ShaneSwan is just really nice. (+1000) ShaneSwan is just really nice. (+1000) ShaneSwan is just really nice. (+1000) ShaneSwan is just really nice. (+1000) ShaneSwan is just really nice. (+1000)
    ShaneSwan is offline
    Originally Posted by AD1984 View Post
    So, about the face pulls, the leaning back is fine?
    Originally Posted by Kelei View Post
    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).

    Originally Posted by Jooceman View Post
    Whats your 1st language?
    Hieroglyphics. For real.
    Feed me here
    Fill me up again
    Temporarily pacify this hunger thats so cruel
    Reply With Quote

  28. #28
    Soaking in a Digital Bath ShaneSwan's Avatar
    Join Date: Jan 2011
    Location: State / Province, New Zealand
    Posts: 1,436
    Rep Power: 2462
    ShaneSwan is just really nice. (+1000) ShaneSwan is just really nice. (+1000) ShaneSwan is just really nice. (+1000) ShaneSwan is just really nice. (+1000) ShaneSwan is just really nice. (+1000) ShaneSwan is just really nice. (+1000) ShaneSwan is just really nice. (+1000) ShaneSwan is just really nice. (+1000) ShaneSwan is just really nice. (+1000) ShaneSwan is just really nice. (+1000) ShaneSwan is just really nice. (+1000)
    ShaneSwan is offline
    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.
    Feed me here
    Fill me up again
    Temporarily pacify this hunger thats so cruel
    Reply With Quote

  29. #29
    Banned Kelei's Avatar
    Join Date: Sep 2007
    Posts: 6,480
    Rep Power: 0
    Kelei is a name known to all. (+5000) Kelei is a name known to all. (+5000) Kelei is a name known to all. (+5000) Kelei is a name known to all. (+5000) Kelei is a name known to all. (+5000) Kelei is a name known to all. (+5000) Kelei is a name known to all. (+5000) Kelei is a name known to all. (+5000) Kelei is a name known to all. (+5000) Kelei is a name known to all. (+5000) Kelei is a name known to all. (+5000)
    Kelei is offline
    Originally Posted by ShaneSwan View Post
    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.
    Reply With Quote

  30. #30
    Team Kelei AD1984's Avatar
    Join Date: Feb 2012
    Posts: 919
    Rep Power: 2915
    AD1984 is a glorious beacon of knowledge. (+2500) AD1984 is a glorious beacon of knowledge. (+2500) AD1984 is a glorious beacon of knowledge. (+2500) AD1984 is a glorious beacon of knowledge. (+2500) AD1984 is a glorious beacon of knowledge. (+2500) AD1984 is a glorious beacon of knowledge. (+2500) AD1984 is a glorious beacon of knowledge. (+2500) AD1984 is a glorious beacon of knowledge. (+2500) AD1984 is a glorious beacon of knowledge. (+2500) AD1984 is a glorious beacon of knowledge. (+2500) AD1984 is a glorious beacon of knowledge. (+2500)
    AD1984 is offline
    Originally Posted by Kelei View Post
    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.
    Originally Posted by ShaneSwan View Post
    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.

    Originally Posted by ShaneSwan View Post
    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?
    Reply With Quote

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts