Fucking Determined!

[fufu]

It is a little hard on the ego. I know I can bench press somewhere between 330 and 350, but short rest intervals makes working out with 205 seem like hell.

Yeah. I really have to cut down the intensity too. I lower the weights to what I think I'll be OK with, and it turns out my body thinks otherwise!

 

[KelJu]

03/22/14 - Saturday
Push - High Reps

Bench Press: (60sec RI)
Set 1: 135 x 12
Set 2: 205 x 12
Set 3: 205 x 10
Set 4: 185 x 8
Set 5: 155 x 8

DB Shoulder Press: (60sec RI)
Set 1: 35 x 12
Set 2: 35 x 10
Set 3: 30 x 12
Set 4: 30 x 12

Dips: (60sec RI)
Set 1: BW x 20
Set 2: BW x 20
Set 3: BW x 20
Set 4: Bw x 13

Cable Single Arm Extensions: (60sec RI)
Set 1: 25 x 12
Set 2: 25 x 12

Torso Twist: (60sec RI)
Set 1: 210 x 15
Set 2: 210 x 15

Weighted Crunches: (60sec RI)
Set 1: BW+10 x 40
Set 2: BW+10 x 30


Solid fucking workout. Pussy weight, but perfect volume and form. My muscles were screaming. I have never had such an intense pump before. Also people I talk to now and again have started coming up to me and asking about steroids. Fucking douche nozzles! That shit ain't cool. But at the same time, I would be lying if I said it didn't pump up my ego a little.

I'm expecting a pretty little package from uncleZ. I can't fucking wait for that little fucker to arrive.

 

[theCaptn']

Lol I've always pushed pussy weights - even at my heaviest!

 

[KelJu]

I am starting a log for evolution peptides, so I will be posting workouts in here and there until the log is finished.

03/24/14 - Monday
Pull Day - High Reps

Chin-Ups: (60sec RI)
Set 1: BW x 8
Set 2: BW x 8
Set 3: BW x 8

Cable Pull-Down: (60sec RI)
Set 1: 145 x 12
Set 2: 145 x 12
Set 3: 145 x 12

Standing Single Arm Cable Row: (60sec RI)
Set 1: 50 x 12
Set 2: 57.5 x 12
Set 3: 57.5 x 12

Upright Rows: (60sec RI)
Set 1: 95 x 10
Set 2: 95 x 10
Set 3: 95 x 10
Set 4: 95 x 12

Shrugs: (60sec RI)
Set 1: 315 x 25
Set 2: 315 x 25
Set 3: 315 x 20
Set 4: 315 x 20

Hyper Extensions: (60sec RI)
Set 1: BW+45 x 20
Set 2: BW+45 x 20
Set 3: BW+45 x 13

Preacher Curls: (60sec RI)
Set 1: 55 x 12
Set 2: 55 x 12
Set 3: 55 x 12
Set 4: 45 x 10

 

[D-Lats]

Shit I gotta get on here more! Subbed great work so far

 

[KelJu]

03/26/14 - Friday
Legs - High Reps

Squats: (60sec RI)
Set 1: 135 x 12
Set 2: 225 x 12
Set 3: 245 x 12
Set 4: 300 x 12

Leg Extensions: (60sec RI)
Set 1: 210 x 15
Set 2: 210 x 15
Set 3: 210 x 15
Set 4: 210 X 12

Lying Leg Curls: (60sec RI)
Set 1: 110 x 12
Set 2: 110 x 12
Set 3: 110 x 12
Set 4: 110 x 15

Seated Calf Raises: (45sec RI)
Set 1: 90 x 100
Set 2: 100 x 60
Set 3: 110 x 60

Everything is stronger. My body is responding to higher reps better than before. My diet hasn't been good, though. I need to buckle down. It has been terrible, but post workout I have been eating a lot of quest bars and stuff. I have to cut those things out.




My diet and supplement regiment today will end up looking like the following:

8:30am: Scoop of whey and a shot of ghrp+cjc1295
9:30am: 4 eggs and 1/2 cup of oatmeal
12:30pm: 4 eggs and a banana
2:30pm: Post workout shake and a shot of ghrp+cjc1295
4:00pm: 8oz baked chicken and 3 questbars
6:30pm: shot of ghrp+cjc1295
7:00pm: 1 cup of cottege cheese and one scoop of whey
10:00pm: 2 scoops of whey
12:00pm: scoop of casein and a shot of ghrp+cjc1295

 

[KelJu]

03/27/14 - Thursday
Push - High Reps

Bench Press: (60sec RI)
Set 1: 135 x 12
Set 2: 205 x 12
Set 3: 205 x 12
Set 4: 185 x 8
Set 5: 155 x 8

Military Press: (60sec RI)
Set 1: 85 x 12
Set 2: 85 x 12
Set 3: 65 x 12
Set 4: 55 x 12

Dips: (60sec RI)
Set 1: BW+25 x 15
Set 2: BW+25 x 15
Set 3: BW+25 x 8

Lying DB Arm Extensions: (60sec RI)
Set 1: 20 x 10
Set 2: 20 x 10
Set 3: 25 x 10
Set 4: 25 x 10

Hanging Crunches: (60sec RI)
Set 1: BW x 15
Set 3: BW x 15
Set 3: BW x 10

Torso Twist: (60sec RI)
Set 1: 210 x 15
Set 2: 210 x 15

Weighted Crunches:
Set 1: BW+10 x 45


Solid training. Slight gains on second set rep power on most lifts. Everybody says I am getting huge, but I don't feel like I am getting stronger. Weird!

 

[KelJu]

I got promoted at work, so now my schedule is changing some. This is my diet and dosing schedule today:

8:00am: Scoop of whey and 100mcg of ghrp-2 + cjc1295
8:45am: 4 eggs and 1/2 cup of oatmeal
11:30am (PWO): Scoop of whey and 100mcg of ghrp-2 + cjc1295
12:00pm: half of a cucumber dipping in hummus, 6 pieces of sushi with rice, scoop of whey, and a quest bar
2:00pm: 100mcg of ghrp-2 + cjc1295
3:00pm: Cup of cottage cheese, half of a cucumber with hummus, and a scoop of whey
6:30pm: Cup of cottage cheese and scoop of whey
9:30pm: 2 scoops of whey
11:30pm: Scoop of Casein and 100mcg of ghrp-2 + cjc1295

 

[KelJu]

03/29/14 - Saturday
Pull Day - High Reps

Chin-Ups: (60sec RI)
Set 1: BW x 8
Set 2: BW x 8
Set 3: BW x 8
Set 4: BW x 6

Lat Pull-Down: (60sec RI)
Set 1: 150 x 12
Set 2: 150 x 12
Set 3: 165 x 12

Standing Single Arm Cable Row: (60sec RI)
Set 1: 65 x 12
Set 2: 65 x 10
Set 3: 57.5 x 12

Upright Rows: (60sec RI)
Set 1: 85 x 15
Set 2: 85 x 15
Set 3: 85 x 12

Shrugs: (60sec RI)
Set 1: 315 x 30
Set 2: 315 x 25
Set 3: 315 x 25

Hyper Extensions: (60sec RI)
Set 1: BW+45 x 20
Set 2: BW+45 x 20
Set 3: BW+45 x 17

Preacher Curls: (60sec RI)
Set 1: 60 x 12
Set 2: 60 x 12
Set 3: 60 x 12
Set 4: 65 x 12


Stronger in every way. I am very happy with my progression. Diet on the other hand is shit. I have to stop munching on those god damn questbars, but they taste so good. They are processed garbage, and they are starting to clog me up and make my shit sticky. I was bleeding from the asshole today. That aught to be reason enough to clean my diet up.

 

[Intense]

I have been drug free for almost a year now. Sobriety has been my little experiment. I never had a problem with drugs, but I just wanted to see if my mental health improved. I am thinking it hasn't made a difference one way or another. I feel the same. Some mushrooms would be awesome. I need to make a little black market order for some ecstacy, and find some slut who wants to hangout, do drugs, and fuck all weekend.

btw when do I get invited to one of your sexual orgy shindigs?

 

[KelJu]

03/31/14 - Monday
Legs - High Reps

Squats: (60sec RI)
Set 1: 135 x 12
Set 2: 225 x 12
Set 3: 275 x 12
Set 4: 315 x 12

Leg Extensions: (60sec RI)
Set 1: 210 x 16
Set 2: 210 x 16
Set 3: 210 x 16

Lying Leg Curls: (60sec RI)
Set 1: 125 x 12
Set 2: 125 x 12
Set 3: 125 x 12

Seated Calf Raises: (30sec RI)
Set 1: 135 x 30
Set 2: 135 x 30
Set 3: 135 x 30
Set 4: 135 x 30

Standing Calf Raises: (30sec RI)
5 second contractions with 2 second rest
Set 1: 215 x 12
Set 2: 215 x 12
Set 3: 215 x 12




Diet for today:

8:00am: Scoop of whey and 100mcg of ghrp-2 + cjc1295
8:45am: 3 eggs and 1/2 cup of oatmeal
11:30am (PWO): Scoop of whey and 100mcg of ghrp-2 + cjc1295
12:00pm:4 eggs, scoop of whey, and a quest bar
3:00pm: Grilled chicken breast,orange israeli couscous, and sauteed hericot verts
6:30pm: Cup of cottage cheese and scoop of whey
9:30pm: 2 scoops of whey
11:30pm: Scoop of Casein and 100mcg of ghrp-2 + cjc1295

 

[KelJu]

btw when do I get invited to one of your sexual orgy shindigs?

If you ever come to Atlanta, I will take you to a fetish club. I know some girls who are into rape fantasy and love to be choked. You in?

 

[KelJu]

04/01/14 - Tuesday
Push - High Reps

Incline Press: (60sec RI)
Set 1: 185 x 10
Set 2: 185 x 10
Set 3: 155 x 10
Set 4: 135 x 10

Decline Press: (60sec RI)
Set 1: 155 x 12
Set 2: 165 x 12
Set 3: 155 x 12

Military Press: (60sec RI)
Set 1: 95 x 12
Set 2: 95 x 10
Set 3: 75 x 10

Dips: (60sec RI)
Set 1: BW+25 x 15
Set 2: BW+25 x 15
Set 3: BW+25 x 9

Single Arm DB Arm Extensions: (60sec RI)
Set 1: 25 x 12
Set 2: 20 x 12
Set 3: 15 x 12

Torso Twist: (60sec RI)
Set 1: 210 x 15
Set 2: 210 x 15

Weighted Crunches: (60sec RI)
Set 1: BW+10 x 50
Set 2: BW+10 x 30



Diet was a disaster today. Had reps from amazing meal come by our store and feed my green super food all day. Their products taste okay, but I know I took in at least 60 grams of sugar from all that shit.

 

[KelJu]

04/04/14 - Friday
Pull - High Reps

Chin-Ups: (60sex RI)
Set 1: BW x 10
Set 2: BW x 8

Chin-Ups: (Neutral Grip) (60sec RI)
Set 3: BW x 8
Set 4: BW x 7

T-Bar Row: (60sec RI)
Set 1: 100 x 10
Set 2: 90 x 10
Set 3: 75 x 10
Set 4: 65 x 10

Up-Right Rows: (60sec RI)
Set 1: 95 bx 12
Set 2: 95 x 12
Set 3: 95 x 10

Shrugs: (60sec RI)
Set 1: 315 x 35
Set 2: 405 x 30
Set 3: 455 x 25

Hyper Extensions: (60sec RI)
Set 1: BW+45 x 20
Set 2: BW+45 x 20
Set 3: BW+45 x 15

Preacher Curls: (60sec RI)
Set 1: 65 x 12
Set 2: 65 x 12
Set 3: 70 x 12
Set 4: 70 x 10


Major gains in almost all areas, but no surprise there, because I have been stuffing my fat fucking face. Today I will get serious about locking down my diet.

 

[KelJu]

04/05/14 - Saturday
Legs - High Reps

Squats: (60sec RI)
Set 1: 135 x 12
Set 2: 225 x 12
Set 3: 275 x 12
Set 4: 335 x 10

Track Star Leg Extensions: (60sec RI)
Set 1: 210 x 20
Set 2: 240 x 20
Set 3: 260 x 20
Set 4: 270 x 20

Single Leg Kneeling Leg Curls: (60sec RI)
Set 1: 75 x 10
Set 2: 75 x 10
Set 3: 45 x 12
Set 4: 45 x 12

Seated Calf Raises: (30sec RI)
Set 1: 90 x 50
Set 2: 90 x 50
Set 3: 100 x 35
Set 4: 100 x 35



Diet for today: (slept in this morning)

11:00am: Scoop of whey and 100mcg of ghrp-2 + cjc1295
12:00pm: Broccoli and beef tips
2:00pm: 4 eggs
5:00pm(PWO): Scoop of whey and 100mcg of ghrp-2 + cjc1295
7:30pm: Broccoli and beef tips
9:30pm: 2 scoops of whey
11:30pm: Scoop of Casein and 100mcg of ghrp-2 + cjc1295

 

[KelJu]

04/07/14 - Monday
Push - High Reps

Bench Press: (60sec RI)
Set 1: 135 x 12
Set 2: 205 x 12
Set 3: 205 x 12
Set 4: 185 x 10
Set 5: 135 x 10

Military Press: (60sec RI)
Set 1: 95 x 12
Set 2: 95 x 12
Set 3: 95 x 10
Set 4: 75 x 10

Dips: (60sec RI)
Set 1: BW x 20
Set 2: BW x 20
Set 3: BW x 16

Single Arm DB Arm Extensions: (60sec RI)
Set 1: 20 x 12
Set 2: 20 x 10
Set 3: 20 x 8

Torso Twist: (60sec RI)
Set 1: 210 x 15
Set 2: 210 x 18

Weighted Crunches: (60sec RI)
Set 1: BW+10 x 45
Set 2: BW+10 x 30
Set 3: BW+10 x 25



Diet for today:

8:30am: Scoop of whey and 100mcg of ghrp-2 + cjc1295
9:00am: 3 eggs and 1/2 cup of oatmeal
11:30am (PWO): Scoop of whey and 100mcg of ghrp-2 + cjc1295
12:00pm:1/2 cup cottage cheese, 2 scoops of whey, and a quest bar
3:00pm: cup of cottage cheese, 2 scoops of whey
6:30pm: Cup of cottage cheese and scoop of whey
9:30pm: 2 scoops of whey
11:30pm: Scoop of Casein and 100mcg of ghrp-2 + cjc1295

 

[KelJu]

04/09/14 - Wednesday
Pull Day - High Reps

Chin-Ups: (60sec RI)
Set 1: BW x 10
Set 2: BW x 10
Set 3: BW x 8

Lat Pull-Down: (60sec RI)
Set 1: 175 x 12
Set 2: 175 x 12
Set 3: 175 x 10

Standing Single Arm Cable Row: (60sec RI)
Set 1: 65 x 12
Set 2: 65 x 12
Set 3: 65 x 10

Upright Rows: (60sec RI)
Set 1: 95 x 12
Set 2: 95 x 12
Set 3: 95 x 12
Set 4: 105 x 10

Shrugs: (60sec RI)
Set 1: 275 x 40
Set 2: 275 x 35
Set 3: 275 x 35

Preacher Curls: (60sec RI)
Set 1: 70 x 12
Set 2: 70 x 12
Set 3: 70 x 10



Damn solid training considering that I only got about 4 hours of sleep last night and maybe 5 the night before. I had to see my shrink this morning to adjust my meds. I hope the changes will allow for better sleep tonight.

 

[fufu]

What is the general layout of your program (days training per week, etc)?

 

[KelJu]

I am aiming for 2 days on 1 day off followed by 1 day on 1 day off.

On, on, off, on, off, on, on, off, on, off...

I am thinking that my volume per training day is too high for the amount of calories I am taking in, because I feel really tired a lot of days. Like today, holy shit I felt like death. It took everything I had to finish the workout. Although, that could be due to the change in my psych meds.

I slept 10 hours last night, so I don't understand how I could be so tired. I am feeling better as the day goes on.

 

[KelJu]

04/10/14 - Thursday
Legs - High Reps

Squats: (60sec RI)
Set 1: 135 x 12
Set 2: 225 x 12
Set 3: 275 x 12
Set 4: 335 x 10

SLDL: (60sec RI)
Set 1: 135 x 10
Set 2: 185 x 10
Set 3: 225 x 10

Leg Extensions: (60sec RI)
Set 1: 210 x 17
Set 2: 210 x 17
Set 3: 210 x 17

Seated Calf Raises: (30sec RI)
Set 1: 90 x 50
Set 2: 100 x 50
Set 3: 110 x 50


Pretty damn happy with that workout considering how awful I felt. Thought I was going to pass the fuck out. I was struggling to keep my eyes open. It felt like I had popped 3 xanax.

This concludes my little hypertrophy experiment. I am done with this shit. I'm not saying I didn't enjoy it, but I feel that my body grows better when I throw some big weights around occasionally. Also, my calories will be plummeting as I gear up to try and do something big in the ama challenge. I really want to win. I won't be the best looking at the end, but I think I can show the most improvement.

 

[fufu]

I am aiming for 2 days on 1 day off followed by 1 day on 1 day off.

On, on, off, on, off, on, on, off, on, off...

I am thinking that my volume per training day is too high for the amount of calories I am taking in, because I feel really tired a lot of days. Like today, holy shit I felt like death. It took everything I had to finish the workout. Although, that could be due to the change in my psych meds.

I slept 10 hours last night, so I don't understand how I could be so tired. I am feeling better as the day goes on.

Training like that would wreck me at my current volumes and intensities. Do you feel you have enough time to recover? Recovery is more than just calories and good nights of sleep. One big factor is life stress. Another is training stress, which you mentioned with managing volume. There is a lot of current practical stuff being done with monitoring heart rate variability, which has implications of your overall stress status (ie, being recovered, being in-recovery and being over-taxed.) I haven't studied the science behind it, but it is something I want to invest some time in once I have more...time! lol

I have some anxiety issues myself, and when they get bad, I can feel exhausted in the gym the day after a big anxiety explosion. I'll have eaten well, rested well, and hydrated well, but I'll find myself yawning and struggling to tolerate my workout instead of really getting at the weights. In more recent times I've been realizing how much my mental health affects my physical performance.

 

[KelJu]

Mental health is everything. My mental health is better now than it has ever been, and it translates into my physical health being the best it has ever been.

I look and feel the best at 31 than I ever have. The amount of complements I get from strangers is crazy. I was at the grocery store yesterday and an old black man yells at me "Damn boy, you look like you lift every weight in the gym!" I'm not going to lie, the shit feels good. Girls like to feel on my arms, customers always say they want to look like me.

It reinforces my goals, and gives me a sense of value. I guess I never really had that before. I don't drink, smoke, do drugs, or anything that hurts my body because I value it too much. That shit doesn't even sound like me. I was the suicidal pothead with anger issues. How did I turn into this?

 

[dieseljimmy]

If you ever come to Atlanta, I will take you to a fetish club. I know some girls who are into rape fantasy and love to be choked. You in?

Yep. Let's rape some bitches. Beats this raping cats bullshit

 

[Intense]

If you ever come to Atlanta, I will take you to a fetish club. I know some girls who are into rape fantasy and love to be choked. You in?

Count me IN on that one.

 

[fufu]

Mental health is everything. My mental health is better now than it has ever been, and it translates into my physical health being the best it has ever been.

I look and feel the best at 31 than I ever have. The amount of complements I get from strangers is crazy. I was at the grocery store yesterday and an old black man yells at me "Damn boy, you look like you lift every weight in the gym!" I'm not going to lie, the shit feels good. Girls like to feel on my arms, customers always say they want to look like me.

It reinforces my goals, and gives me a sense of value. I guess I never really had that before. I don't drink, smoke, do drugs, or anything that hurts my body because I value it too much. That shit doesn't even sound like me. I was the suicidal pothead with anger issues. How did I turn into this?

Well shit man, that sounds great!

 

[KelJu]

04/13/14 - Sunday
Push - Low Reps

Bench Press: (3m RI)
Set 1: 135 x 5
Set 2: 225 x 5
Set 3: 275 x 5
Set 4: 315 x 3
Set 5: 325 x 3
Set 6: 340 x 2

Should Press Machine: (3m RI)
Set 1: 180 x 5
Set 2: 225 x 5
Set 3: 245 x 5
Set 4: 265 x 5
Set 5: 285 x 5
Set 6" 290 x 4

Dips: (3m RI)
Set 1: BW+90 x 10
Set 2: BW+90 x 10
Set 3: BW+100 x 8

Single Arm Cable Arm Extensions: (3m RI)
Set 1: 30 x 5
Set 2: 35 x 5
Set 3: 42.5 x 5

Hanging Crunches: (1.5m RI)
Set 1: BW x 20
Set 2: BW x 15
Set 3: BW x 12

Torso Twist: (1.5m RI)
Set 1: 205 x 15
Set 2: 205 x 20



Woohoo! I fucking love throwing big weight. I haven't done it in a while. It felt good. I feel strong. Joints feel good. Body feels good. I am surprised at how strong I was considering that I have only done low weight high rep work for the past month.

 

[KelJu]

Yesterday, I got a minor injury doing weighted chin-ups. It feels like the highest part of my tricep where it connects to the back of the shoulder got pulled or strained. I was doing weighted chin-ups with 70lbs. I stopped working out as soon as it happened. I was a little depressed about it, but today I am fine. Shit happens, and how you deal with it is what matters.

I am going to take 4 or 5 days off and just do cardio in the meantime.

 

[KelJu]

04/19/14 - Saturday
Legs - High Reps

Squats: (60sec RI)
Set 1: 135 x 12
Set 2: 225 x 12
Set 3: 275 x 12
Set 4: 315 x 10

Lying Leg curl: (60sec RI)
Set 1: 125 x 12
Set 2: 125 x 12
Set 3: 125 x 12

Leg Extensions: (60sec RI)
Set 1: 210 x 15
Set 2: 210 x 15
Set 3: 210 x 15

Seated Calf Raises: (30sec RI)
Set 1: 90 x 50
Set 2: 100 x 50
Set 3: 110 x 50
Set 4: 120 x 50




Solid workout. Slight step backwards, but I knew this would be the case. I spent almost a week smoking cigarettes and eating almost nothing. But, I pulled it back together, and now I am back on track physically and mentally.


04/20/14 - Sunday
Cardio

3 mile run, medium pace.


Diet changes:
Switching to low carb keto diet. I feel that it is the only way to catch up and make a good showsing in the ama contest at this point. I lost so much time due to me fucking about instead of being focused.

First thing this morning I went on a fasted run. Came back drank a scoop of whey and coffee with butter and mct oil. I couldn't find grass fed butter, so I am using regular butter at the moment.

Other than the carbs in my whey, I plan to take on no carbs except for a refeed every 3 days.

 

[KelJu]

04/20/14 - Sunday
Push - High reps with super sets and drop sets

Bench Press super set with push-ups: (15sec RI)
Bench Press Set 1: 135 x 10 Push-Ups Set 2: 10
Bench Press Set 3: 135 x 10 Push-Ups Set 4: 10
Bench Press Set 5: 95 x 10 Push-Ups Set 6: 8
Bench Press Set 7: 65 x 12 Push-Ups Set 8: 8

Decline Press: (15sec RI)
Set 1: 135 x 10
Set 2: 135 x 10
Set 3: 95 x 10
Set 4: 65 x 10

Should Press Machine: (15sec RI)
Set 1: 180 x 10
Set 2: 140 x 10
Set 3: 110 x 10
Set 4: 90 x 12
Set 5: 90 x 12

Single Arm Lying DB Arm Extensions: (20sec RI)
Set 1: 25 x 10
Set 2: 20 x 10
Set 3: 15 x 10
Set 4: 10 x 12

Torso Twist: (45sec RI)
Set 1: 190 x 20
Set 2: 190 x 20

Weighted Crunches: (30sec RI)
Set 1: BW+10 x 50
Set 2: BW+10 x 40



Great. Now my fucking wrist is fucked, too. Can't really push anything heavy, so I worked on low weight super sets and drop sets. I still got a good workout in, but this shit is starting to get old. Two injures in one fucking week.

 

[KelJu]

04/22/14 - Tuesday
Pull Day - High Reps

Lat Pull-Down: (60sec RI)
Set 1: 160 x 20
Set 2: 150 x 20
Set 3: 150 x 20

Standing Single Arm Cable Row: (60sec RI)
Set 1: 57.5 x 12
Set 2: 57,5 x 12
Set 3: 57.5 x 12

T-Bar Row: (60sec RI)
Set 1: 45 x 12
Set 2: 45 x 12
Set 3: 45 x 12

Shrugs: (60sec RI)
Set 1: 315 x 35
Set 2: 315 x 30
Set 3: 315 x 30

Preacher Curls: (60sec RI)
Set 1: 70 x 10
Set 2: 70 x 10
Set 3: 70 x 10