PDA

View Full Version : Krol's Journal


Krol
04-06-2009, 02:05 PM
April 6, 2009

It is time to throw my ego out the door, and begin anew. I am sick of not gaining strength and staying the same size for the past one and a half years (although I did lower my body fat from ~15-16% to ~12-13% during four of those months). I will be doing Iron Addict’s Simple Power Based Routine as closely as I can as well as tweaking my diet to the best of my abilities. On top of that, I will look into getting a good multi-vitamin, some fish-oil, and some digestive enzymes.

Below are my stats. Bare in mind, my weight and lifts will most likely be lower since this past week I’ve been recovering from a stomach-flu that has prevented me from going to the gym or eating as much as I would like to earlier in the week. Coincidentally, the extra time off from the gym this week made me think about how I had to get my head out of my ass and finally change my routine.

Age: 18
Height: 5’ 11.5”
Weight: 191.5
Bodyfat: 12-13% (just an estimate based on mirror)
Bench: 210 3x5
Squat: 310 3x5
Deadlift: 375 3x5

I will be lowering the weight I use on squats and deadlifts to correct my form. For squats, my knees tend to go inwards on the lift. For deadlifts, I‘m not sure if I bring my hips up too early, but I will focus on that regardless. I do not think my form on these two lifts is terrible, but making the minor necessary adjustments now should prove valuable in the long-run.

The routine I will be using is Iron Addict’s Simple Power Based Routine. I’ve only made two changes to the routine: replacing glute-ham raises with good mornings and leg press with Bulgarian split squats. I also won’t be doing calf raises since my calves get incredibly tight. I’ll be stretching the shit out of them and using a foam roller on them, so hopefully I can do calf raises after my deload week.

Squats: 3 x 5
Poor Man's Glute Ham Raises: 3 x 10
Dumbbell Barbell Rows: 4 x 6
EZ Bar Curls: 3 x 8
Grip Work

Barbell Bench Press: 3 x 5
Incline Dumbbell Bench Press: 4 x 8
Standing Military Press: 3 x 8
Skull Crushers: 3 x 10
Ab Work: 3 x 10

Deadlift: 3 x 5
Bulgarian Split Squats: 2 x 10
Lat Pull-down: 4 x 6
Hammer Curls: 3 x 8
Grip Work

Incline Barbell Bench Press: 3 x 5
Dumbbell Bench Press: 4 x 8
Standing Military Press: 3 x 8
Overhead Tricep Dumbbell Extension: 3 x 10
Ab Work: 3 x 10



April 6, 2009


Barbell Bench Press
45 x 8
80 x 6
125 x 4
165 x 2
185 x 1
205 x 5
190 x 5
185 x 5

Incline Dumbbell Bench Press
25 x 8
55 x 8
65 x 8
65 x 8
65 x 11

Standing Military Press
95 x 8
65 x 10
65 x 11

Skull Crushers
35 x 10
35 x 10
35 x 12

Cable Crunches
70 x 8
150 x 10
150 x 10
150 x 18

I weighed 188 lbs this morning. The workout was alright. Some of the numbers for the sets are scattered since I either overestimated or underestimated what I could do. For the bench, I kept all sets two reps from failure, since I had to lower the weight. I did the same thing with the standing military press. I didn’t expect to lose so much strength, but I guess I should of expected that. I’m sure I’ll bounce back quickly though. Next workout I will do squats. I’ll probably do 245 lbs for my working sets, since I know my strength will be down, and I also want to concentrate on my form. I’m definitely excited to be doing this routine.

Krol
04-08-2009, 01:36 PM
April 8, 2009


Squats
45 x 8
100 x 6
145 x 4
195 x 2
220 x 1
245 x 5
245 x 5
225 x 5

Poor Manís Glute-Ham Raises
Bw x 10
Bw x 10
Bw x 6

Dumbbell Rows
20 x 6
50 x 6
45 x 6
45 x 6
45 x 6

EZ Bar Curls
15 x 8
40 x 8
40 x 8
40 x 10

On the squats, my knees were still moving inwards with 245, although not much as usual. I didnít want them moving inwards at all, so I lowered the weight to 225. It was pretty damn hard from keeping my knees from moving inwards, but I did a pretty good job on the last set. I definitely felt my hamstrings and hips more. All Iím going to focus on with squats is form. Next week Iíll do 225 for all sets. My ego is a little bruised since 225 is usually a warm-up for me, but I know I need to correct my form. I decided to do poor manís glute-ham raises. I canít even complete one full rep. My hamstrings need a little work. I had to lower the weight on rows, so I decided not to go one rep short of failure on my last set. Iíll do 45 for all sets next time. I still need to read up on grip training, but Iíll probably play around with my grippers either today or tomorrow.

Krol
04-10-2009, 03:51 PM
April 10, 2009


Incline Barbell Bench Press
45 x 8
70 x 6
105 x 4
140 x 2
160 x 1
175 x 5
175 x 5
175 x 7

Dumbbell Bench Press
30 x 8
65 x 8
65 x 8
65 x 8
65 x 13

Barbell Military Press
45 x 5
70 x 8
70 x 8
70 x 14

Seated Dumbbell Tricep Extensions
20 x 5
40 x 10
40 x 10
40 x 11

Lying Leg Raises
Bw x 10
Bw x 10
Bw x 10

My strength is still down, but I didnít use too much weight for any exercises today. My form broke down a little on the fourteenth rep on the military press, but I still didnít go to failure. Still, I should of only done 13 reps. Iíll add five lbs for most of the exercises, maybe ten for the military press, next workout.

apfroggy0408
04-11-2009, 01:04 AM
Good to see more and more people realize that simpler is better. Good luck on your journey!

Krol
04-11-2009, 02:11 PM
Good to see more and more people realize that simpler is better. Good luck on your journey!

Thanks man. The funny thing is, the best strength gains I ever got were from a Westside program I put together that had about only four exercises a workout. I worked out four times a week, but I deloaded every fourth week. Of course though, I fell into the trap of adding exercises and workout days, also deciding to deload every fifth week. You can guess what happened then.

On another note, after watching a video of Mark Rippetoe explaining squats yesterday, I realized my squat form sucks more than I previously thought. I barely use my hips in the movement. That's just another thing I need to correct.

ktm_Wrench
04-11-2009, 02:51 PM
Nice workouts Krol.


Don't get advice from Mark Camel--i mean Rippetoe.

http://www.ironaddicts.com/forums/showthread.php?t=20522&highlight=squat

There ya go! Good luck with your goals!

Krol
04-12-2009, 01:59 PM
Nice workouts Krol.


Don't get advice from Mark Camel--i mean Rippetoe.

http://www.ironaddicts.com/forums/showthread.php?t=20522&highlight=squat

There ya go! Good luck with your goals!

Thanks for the link. I read it a couple weeks ago but definitely need to reread it.

Krol
04-13-2009, 01:43 PM
April 13, 2009


Deadlifts
70 x 8
140 x 6
210 x 4
280 x 2
315 x 1
350 x 5
350 x 5
350 x 5

Bulgarian Split Squats
Bw x 8
30 x 10
30 x 10

Lat Pull-downs
40 x 8
110 x 6
110 x 6
110 x 6
110 x 10

Hammer Curls
25 x 8
25 x 8
25 x 5

Iíll probably add one or two warm-up sets to the deadlifts. I tried focusing on not bringing my hips up on the last couple reps on each set. This was also the first time in a while that I did Bulgarian split squats. Theyíre one of those love-hate exercises for me. Overall, it was a good workout.

Krol
04-15-2009, 01:53 PM
April 15, 2009


Barbell Bench Press
45 x 8
80 x 6
125 x 4
165 x 2
190 x 5
190 x 5
190 x 8

Incline Dumbbell Bench Press
30 x 6
65 x 8
65 x 8
65 x 8
65 x 11

Standing Military Press
45 x 5
75 x 8
75 x 8
75 x 10

Skull Crushers
40 x 10
40 x 10
40 x 11

Cable Crunches
70 x 8
100 x 10
100 x 10
100 x 10

This was a good workout. Iím a little surprised at how much strength I lost during the week I was sick, but I guess as long as Iím gaining strength I should be happy. I also lowered the weight on cable crunches.

Krol
04-17-2009, 07:33 PM
April 17, 2009


Squats
45 x 8
90 x 6
135 x 4
180 x 2
205x 1
225 x 5
225 x 5
225 x 5

Poor Manís Glute-Ham Raises
Bw x 10
Bw x 10
Bw x 10

Dumbbell Rows
20 x 6
45 x 6
45 x 6
45 x 6
45 x 10

EZ Bar Curls
15 x 8
45 x 8
45 x 8
45 x 8

I improved my form on squats a lot from last week. Up until today I would put some plates under my feet since I was not flexible enough to go below parallel. Today I tried to do squats without the plates under my feet, and I was able to go a couple inches below parallel easily. I guess the stretching I do everyday helped. It was a lot easier to get into a wider stance, and my knees only moved a little inwards on a couple of reps. I did forget to take a deep breath into my belly for the first two sets though. It was a lot easier to explode out of the bottom of the squat in the third set since I actually took a deep breath into my belly. Iím only going to add 5 or 10 lbs for next workout since I still want to work on my form.

Samsuperjew
04-17-2009, 07:38 PM
damn, nice front squats! Those are insane

Krol
04-17-2009, 08:30 PM
damn, nice front squats! Those are insane

Wrong journal? Or maybe you misread "Full" as "Front?" Come to think of it, my squats aren't even full (only a couple inches below parallel), so I should probably change that.

Samsuperjew
04-17-2009, 08:32 PM
oh, lol, i read them wrong

either way though, awesome work

Krol
04-20-2009, 03:05 PM
April 20, 2009


Incline Barbell Bench Press
45 x 8
80 x 6
115 x 4
140 x 2
160 x 1
180 x 5
180 x 5
180 x 7

Dumbbell Bench Press
30 x 6
70 x 8
70 x 8
70 x 8
70 x 11

Barbell Military Press
45 x 5
80 x 8
80 x 8
80 x 11

Seated Dumbbell Tricep Extensions
45 x 10
45 x 10
45 x 8

Lying Leg Raises
Bw x 10
Bw x 10
Bw x 15

This was a good workout, but I need to start eating more. I weighed myself a couple days ago and I weighed 189.5 lbs, 2 lbs less than I was before the week I was sick.

Krol
04-22-2009, 06:23 PM
April 22, 2009


Deadlifts
70 x 8
160x 6
205 x 4
250 x 3
290 x 1
320 x 1
365 x 5
365 x 5
365 x 5

Bulgarian Split Squats
Bw x 8
40 x 10
40 x 10

Lat Pull-downs
40 x 6
130 x 6
130 x 6
130 x 6
130 x 6

Hammer Curls
25 x 8
25 x 8
25 x 6

Iíll add reps to the last set of lat-pulldowns next time instead of adding weight. I ate a lot more than I usually do for a couple days before today, so I guess Iíll keep eating that much from now on. Hopefully that will allow me to regain all the strength I lost quicker.

Samsuperjew
04-22-2009, 06:34 PM
nice deads man!

those warmups would rape me in and of themselves

Billsterl
04-22-2009, 06:40 PM
wow three sets of five with 365

just a question how much do u limit yourself on the first two sets of those? like how many reps before failure

Krol
04-22-2009, 06:52 PM
nice deads man!

those warmups would rape me in and of themselves

Thanks man.


wow three sets of five with 365

just a question how much do u limit yourself on the first two sets of those? like how many reps before failure

On the last set I probably could of done a sixth rep without my form breaking down too much, so I would say on the first two sets I was three or four reps away from failure.

Krol
04-24-2009, 06:24 PM
April 24, 2009


Barbell Bench Press
45 x 8
80 x 6
125 x 4
165 x 2
185 x 1
195 x 5
195 x 5
195 x 6

Incline Dumbbell Bench Press
30 x 6
65 x 8
65 x 8
65 x 8
65 x 13

Standing Military Press
45 x 5
85 x 8
85 x 8
85 x 11

Skull Crushers
15 x 5
45 x 10
45 x 10
45 x 8

Cable Crunches
70 x 10
110 x 10
110 x 10
110 x 18

I need to stay tighter on the bench press during the descent. On the first set I stayed tight and the weight shot up easily, but on the last two sets I didnít stay as tight. Iím also going to replace cable crunches with decline crunches.

Samsuperjew
04-24-2009, 10:16 PM
Nice benching man!

Krol
04-27-2009, 09:41 PM
Nice benching man!

Thanks.
__________________________________________________ _______________

April 27, 2009


Squats
45 x 8
90 x 6
135 x 4
180 x 2
205 x 1
235 x 5
235 x 5
235 x 5

Good Mornings
45 x 8
115 x 10
115 x 10
115 x 10

Dumbbell Rows
20 x 6
50 x 6
50 x 6
50 x 6
50 x 10

EZ Bar Curls
15 x 5
45 x 8
45 x 8
45 x 9

My form keeps improving on the squats. I did light good mornings today since my partner and I usually hold each otherís feet, but we end up slipping too much. Iíll bring a towel next time so I can glute-ham raises under a barbell.

Krol
04-29-2009, 09:59 PM
April 29, 2009


Incline Barbell Bench Press
45 x 8
80 x 6
115 x 4
140 x 2
160 x 1
185 x 5
185 x 5
185 x 5

Dumbbell Bench Press
30 x 6
75 x 8
75 x 8
75 x 8
75 x 8

Barbell Military Press
45 x 5
85 x 8
85 x 8
85 x 8

Seated Dumbbell Tricep Extensions
45 x 10
45 x 10
45 x 10

Lying Leg Raises
Bw x 10
Bw x 10
Bw x 10

Since my strength hasnít come back by now, I need to reevaluate my diet. Iíll probably have to get a scale so I can weigh the chicken I eat. All this will be done on the weekend in time for Mondayís workout.

Br0kenB
04-29-2009, 10:12 PM
How are you liking this routine? I've been on it for the last month or so, I love it.

Keep up the good progress man.

Krol
04-29-2009, 10:25 PM
How are you liking this routine? I've been on it for the last month or so, I love it.

Keep up the good progress man.

I am enjoying the routine. It's a relief not to be very worn down by the fourth week like with my previous routine. Once I get my diet in check, I should regain all my strength and actually start hitting PRs.

Krol
05-01-2009, 04:05 PM
May 01, 2009


Deadlifts
70 x 8
160 x 6 x 2
205 x 4
250 x 3
290 x 1
320 x 1
370 x 5
370 x 5
370 x 5

Bulgarian Split Squats
Bw x 8
45 x 10
45 x 10

Lat Pull-downs
40 x 10
130 x 6
130 x 6
130 x 6
130 x 7

Hammer Curls
25 x 8
25 x 8
25 x 7

The deadlifts were good today. In one of his posts Joe states, ďyou have to pull back a little more. as soon as the bar is about mid shin level start pulling back, not up. You can pull back a lot more than you can just lift straight up.Ē That seemed to help.

Also, as far as my diet goes, I will just eat more until the end of the school year, while reading as much as I can about nutrition on this forum. I have three weekends left before Iím done. That should give me plenty of time to read and form a diet for the summer. Iíve hovered around 190 lbs for about six months, and I think itís time to start gaining some size again.

Krol
05-04-2009, 04:19 PM
Week 5 May 4, 2009


Barbell Bench Press
45 x 8
80 x 6
125 x 4
165 x 2
185 x 1
195 x 5
195 x 5
195 x 8

Incline Dumbbell Bench Press
35 x 4
70 x 8
70 x 8
70 x 8
70 x 8

Standing Military Press
45 x 3
95 x 8
95 x 8
95 x 7

Skull Crushers
45 x 10
45 x 10
45 x 10

Decline Crunches
25 x 10
25 x 10
25 x 10

The weekend really screws with my sleep patterns. I still should be doing a better job staying consistent with my sleep schedule throughout the weeknights though. Being awake only an hour before my workout does not feel too good. I workout around 11:00 am but as of late Iíve been waking up only an hour before my workout since Iíve been going to bed later.

Samsuperjew
05-04-2009, 07:16 PM
195 for 8?!?!?!!?


your strong man!

swelsh
05-04-2009, 08:32 PM
Nice lifting man!! Any reason why you rep out the last exercise on someone of your lifts?

Krol
05-05-2009, 12:44 AM
195 for 8?!?!?!!?


your strong man!

Thanks man. You're pretty damn strong yourself.

Nice lifting man!! Any reason why you rep out the last exercise on someone of your lifts?

I am doing IA's Simple Power Based routine. In the SPBR thread he explains it, so I'll just quote him.


No sets are taken to failure. ONLY the last set of multiple set lifts are done one rep short of failure. Yes, add weight or reps to all lifts whenever possible, but if adding reps, ONLY add reps to the LAST set of multiple set lifts."

If you are doing 4 x 8, use a weight you could get for 10 reps. The first few sets will be relatively easy. If you only get 6 on your last set who cares? 8 reps is only a guidline. If you get to 8 reps on the last set and the weight is too light and you can get 10 reps, go for it. The key is you ONLY do the target reps for the first three sub-maximal sets, then the last set is the only one that is truly taken 1 rep short of failure.

swelsh
05-05-2009, 01:39 AM
I am doing IA's Simple Power Based routine. In the SPBR thread he explains it, so I'll just quote him.

Alright, thanks for explaining that I'm doing the same routine

Krol
05-06-2009, 03:57 PM
Week 5 May 06, 2009


Squats
45 x 8
95 x 6
135 x 4
180 x 2
210 x 1
245 x 5
245 x 5
245 x 5

Poor Man's Glute-Ham Raises
Bw x 10
Bw x 10
Bw x 10

Dumbbell Rows
25 x 4
55 x 6
55 x 6
55 x 6
55 x 8

EZ Bar Curls
15 x 5
45 x 8
45 x 8
45 x 10

My form on squats is still improving. Eventually I wonít have to think about my form while doing the reps. 245 felt easier than 235 did last week. Iíd like to gain a little more flexibility in my glutes and hips as well. The glute-ham raises were done properly this time since my partner and I held each otherís ankles, instead of just our feet.

Instead of adding weight to the curls next time, I might do what Iron Addict suggests in this thread.
http://www.ironaddicts.com/forums/showthread.php?t=1490

Using Rep Speed for Weight Increases

For many trainees the limitations of fixed plate barbells, dumbbells, selectorized plate machines, and plates that are just too damn big often make it extremely difficult to go up to the next increment on smaller lifts such as lateral raises or dumbbell curls. Also many people are inefficient once they hit a certain rep range. For many people going up (with the same poundage) from 6 reps to 10 is a snap, but trying to go from 10 to 14 is a monumental task. One of the solutions to this dilemma is simply to S-L-O-W down your rep speed some until enough additional strength is built to make the jump to the next weight increment available.

Letís use a relatively new trainee using 70 lbs for his dumbbell curls for 2 sets of 8 reps (after warm-ups.) as an example. If he then uses the next increment available, the 80ís, he only ends up getting 4-5 reps. For many people the solution is simple, just keep adding reps until able to make the next jump. ButÖÖas stated, many trainees do very poorly once past a certain rep range, and trying to add enough reps to make the jump just takes too long. An alternative is just to slow down the rep speed enough, say from a 3 second negative to a 4 second negative, until you are strong enough to make the jump. This method doesnít work well for all lifts, nor for all trainees, but is another useful tool to have in your bag of tricks.

Iron Addict

Krol
05-08-2009, 04:21 PM
Week 5 May 08, 2009


Incline Barbell Bench Press
45 x 8
80 x 6
115 x 4
140 x 2
165 x 1
185 x 5
185 x 5
185 x 7

Dumbbell Bench Press
35 x 4
75 x 8
75 x 8
75 x 8
75 x 9

Barbell Military Press
95 x 8
95 x 8
95 x 10

Seated Dumbbell Tricep Extensions
45 x 10
45 x 10
45 x 11

Lying Leg Raises
Bw x 10
Bw x 10
Bw x 10

This was a good workout considering I only got 4.5 hours of sleep a couple nights ago. The last rep on the barbell military press was pretty damn near failure, but thatĎs fine.

seanuz
05-08-2009, 11:50 PM
Incline Barbell Bench Press
45 x 8
80 x 6
115 x 4
140 x 2
165 x 1
185 x 5
185 x 5
185 x 7



That's how much warm up you should do? Im only doing no weight bar only warmup x 6 reps, and then go straight into the set (EXMGQ's routine)

Krol
05-09-2009, 12:38 PM
That's how much warm up you should do? Im only doing no weight bar only warmup x 6 reps, and then go straight into the set (EXMGQ's routine)

I read this article a while back about warm-ups.
http://www.ironaddicts.com/forums/showthread.php?t=3404
In fact, I probably should reread just to make sure I am using proper warm-ups myself.

Here is another link.
http://www.ironaddicts.com/forums/showthread.php?t=5942


EDIT: I just saw you made a thread about this. Nonetheless, someone else might not have read it so I'll just leave this post be.

Krol
05-11-2009, 03:08 PM
Week 6 Deload May 11, 2009


Deadlifts
70 x 8
160 x 6
205 x 4
250 x 2
290 x 1
315 x 5
315 x 5
315 x 5

Lat Pull-downs
40 x 10
110 x 6
110 x 6
110 x 6
110 x 6

Hammer Curls
20 x 8
20 x 8
20 x 8

I wasnít going to deload this week, but it seems like a good idea since I wonít be getting a lot of sleep for two nights at least because of finals and schoolwork. I did 85% of what I did last workout, but I also left out the Bulgarian split squats.

I previously said Iíll be going back home sometime next week for the summer, and I need to redo my diet to the best of my ability. That of course means I have many hours of reading ahead of me, since I only really know the basics when it comes to diet. Also, Redpoint Fitness is definitely something I will look into early on in the summer once I get a summer job.

EDIT: The more I read about Redpoint Fitness the more tempted I am to check it out as soon as I can.

J.Cash
05-11-2009, 05:18 PM
Your log is a pleasure to follow - organized and everything is done to a point.

Keep it up! :)

Krol
05-11-2009, 06:37 PM
I appreciate it man, thanks.

seanuz
05-11-2009, 07:40 PM
Week 6 Deload May 11, 2009

I wasnít going to deload this week, but it seems like a good idea since I wonít be getting a lot of sleep for two nights at least because of finals and schoolwork. I did 85% of what I did last workout, but I also left out the Bulgarian split squats.

EDIT: The more I read about Redpoint Fitness the more tempted I am to check it out as soon as I can.

Bro, i got my AP exam this week too, so I sorta feel how its like. I only got one tho, im freshman, you prob got a bunch.

Krol
05-11-2009, 07:53 PM
Bro, i got my AP exam this week too, so I sorta feel how its like. I only got one tho, im freshman, you prob got a bunch.

I only have two finals, maybe even only one, this semester. I did have four last semster though. I'm only a freshman in college, so most of my classes are easy. The studying will take a couple hours to do, but the work for the class will be time-consuming. Oh well, at least it's not hard.

Good luck on your AP exam. What class is it for?

seanuz
05-13-2009, 04:01 PM
I only have two finals, maybe even only one, this semester. I did have four last semster though. I'm only a freshman in college, so most of my classes are easy. The studying will take a couple hours to do, but the work for the class will be time-consuming. Oh well, at least it's not hard.

Good luck on your AP exam. What class is it for?

Thanks. its for AP Human Geography, its a pretty boring like all geography/history classes lol. I like math and science better

Krol
05-13-2009, 09:25 PM
Week 6 Deload May 13, 2009


Barbell Bench Press
45 x 8
80 x 6
125 x 4
150 x 2
170 x 5
170 x 5
170 x 5

Incline Dumbbell Bench Press
30 x 6
60 x 8
60 x 8
60 x 8
60 x 8

Standing Military Press
80 x 8
80 x 8
80 x 8

Decline Crunches
20 x 10
20 x 10
20 x 10

I have one more night of sleep deprivation left.

Krol
05-15-2009, 07:53 PM
Week 6 Deload May 15, 2009


Squats
45 x 8
95 x 6
135 x 4
180 x 2
210 x 5
210 x 5
210 x 5

Dumbbell Rows
25 x 4
40 x 6
40 x 6
40 x 6
40 x 8

Hammer Curls
20 x 8
20 x 8
20 x 8

Today was my last deload. I did hammer curls because both EZ bars were being taken, and I wasnít going to wait to use them during a deload when it was so nice outside. :D

Iíve decided that I will join Redpoint Fitness. Iím not about to create a diet that sucks (like my current one) and end up wasting my whole summer. Iím sure it will be money well spent. Iíll start the diet in two weeks since Iíll still be in school for most of next week.

vsvs
05-15-2009, 08:50 PM
cool, let us know how it goes. u have strong lifts, im jealous.

ruga buga
05-17-2009, 03:10 PM
Im sure you will not be disappointed by redpoint. A very wise decision... Time to come back off the de-load and smash the weights around now!!!!

Krol
05-17-2009, 05:45 PM
cool, let us know how it goes. u have strong lifts, im jealous.

Thanks, but no need to be jealous. I should be the one envious of you since you already have lifts that are close to mine or better than mine, and you've trained a lot less than I have.

Im sure you will not be disappointed by redpoint. A very wise decision... Time to come back off the de-load and smash the weights around now!!!!

Definitely. The more articles and threads I read on nutrition here the more I realize just how much my diet sucks. The only thing I’m doing right is getting a decent amount of protein in and eating pretty clean foods. I can’t remember the last time I’ve had a proper amount of vegetables in my diet. Most days I eat no vegetables. It’s scary to think how that is effecting my body.

At least I’m doing something about it now. I’m excited for both the health benefits and training benefits this new diet will give me. As far as coming back from the deload, I’m excited about that as well. :D

Krol
05-18-2009, 05:07 PM
Week 7 May 18, 2009


Incline Barbell Bench Press
45 x 12
85 x 6
115 x 4
140 x 2
165 x 1
190 x 5
190 x 5
190 x 7

Dumbbell Bench Press
35 x 4
75 x 8
75 x 8
75 x 8
75 x 10

Barbell Military Press
100 x 8
100 x 8
100 x 7

Seated Dumbbell Tricep Extensions
45 x 10
45 x 10
45 x 12

Lying Leg Raises
Bw x 10
Bw x 10
Bw x 12

The last rep on the incline seemed to take forever. The last rep on the dumbbell bench press was also pretty hard.

president_fad
05-18-2009, 05:31 PM
sticking with it is the hardest part! good work!

Samsuperjew
05-18-2009, 06:12 PM
nice inclines man!

Krol
05-18-2009, 07:42 PM
sticking with it is the hardest part! good work!

nice inclines man!

Thanks guys!

Krol
05-20-2009, 05:58 PM
Week 7 May 20, 2009


Deadlifts
45 x 5
95 x 5
135 x 3
185 x 3
225 x 3
275 x 1
320 x 1
375 x 5
375 x 5
375 x 5

Bulgarian Split Squats
Bw x 8
30 x 5
50 x 10
50 x 10

Lat Pull-downs
50 x 8
130 x 6
130 x 6
130 x 6
130 x 9

Hammer Curls
25 x 8
25 x 8
25 x 8

The split squats were hard. I won't be adding weight to them next week.

Samsuperjew
05-20-2009, 07:01 PM
those are some heavy deads man!

whats a split squat?

Krol
05-20-2009, 07:22 PM
Thanks!

Here's a video of some guy doing some Bulgarian split squats.

http://www.youtube.com/watch?v=uu1T8vzfwX0

They're one of the toughest exercises I've done.

Samsuperjew
05-20-2009, 07:23 PM
wow


looks like hell......lol

Krol
05-22-2009, 07:59 PM
Week 7 May 22, 2009


Barbell Bench Press
45 x 12
95 x 6
135 x 4
160 x 2
180 x 1
200 x 5
200 x 5
200 x 5

Incline Dumbbell Bench Press
30 x 6
70 x 8
70 x 8
70 x 8
70 x 10

Standing Military Press
100 x 8
100 x 8
100 x 8

Skull Crushers
45 x 10
45 x 10
45 x 11

Decline Crunches
25 x 10
25 x 10
25 x 15

This was my first workout at the gym I will be using over the summer . The benches are thinner and the barbells are thicker than the ones at my university gym. The military press seemed really hard today.

Krol
05-25-2009, 03:59 PM
Week 8 May 25, 2009


Squats
45 x 8
95 x 6
135 x 4
185 x 3
225 x 1
255 x 5
255 x 5
255 x 5

Poor Manís Glute-Ham Raises
Bw x 10
Bw x 10
Bw x 10

Dumbbell Rows
25 x 4
60 x 6
60 x 6
60 x 6
60 x 9

EZ Bar Curls
15 x 5
45 x 8
45 x 8
45 x 10

I'm still focusing on form for the squats. They were pretty difficult today though. I also still need to work on my flexibility. Iím progressing rapidly on the dumbbell rows. I did do some calve work, but I wonít post what I did in this post since I was trying to determining what weight to use.

I also will be doing low intensity cardio for half an hour 2-3 times a week.

Samsuperjew
05-25-2009, 04:01 PM
Nice squatting man! Do you have any way of postin vids so the guys on here can help you out?

edit: lol "poor mans ghr's"

Krol
05-25-2009, 04:07 PM
Nice squatting man! Do you have any way of postin vids so the guys on here can help you out?

edit: lol "poor mans ghr's"

Thanks. I don't have a way of posting vids right now, but I'll try to get some when I go back to university. Right now, I'm having my training partner who has the same amount of experience as me but is just as dedicated, looking at my depth and my knees. I do know my lower back tends to round a tad right at the bottom; I have to read more about how to fix that.

EDIT: I'll try to find some way of getting a video possibly sooner.

Krol
05-27-2009, 02:44 PM
Week 8 May 27, 2009


Incline Barbell Bench Press
45 x 8
80 x 6
115 x 4
140 x 2
160 x 1
190 x 5
190 x 5
190 x 5

Dumbbell Bench Press
30 x 6
75 x 8
75 x 8
75 x 8
75 x 11

Barbell Military Press
100 x 8
100 x 8
100 x 8

Seated Dumbbell Tricep Extensions
45 x 10
45 x 10
45 x 13

Lying Leg Raises
Bw x 10
Bw x 10
Bw x 13

Since the benches in this new gym are narrower than the ones at my university I ended being able to do less reps than last time on the incline bench. I know I havenít gotten weaker.

I also did not improve on the barbell military press from last workout. Iíll switch them with seated dumbbell presses next time.

Krol
05-29-2009, 03:52 PM
Week 8 May 29, 2009


Deadlifts
45 x 5
95 x 5
135 x 3
185 x 3
225 x 3
275 x 1
320 x 1
380 x 5
380 x 5
380 x 5

Bulgarian Split Squats
Bw x 8
30 x 5
50 x 10
50 x 11

Lat Pull-downs
50 x 8
140 x 6
140 x 6
140 x 6
140 x 6

Hammer Curls
25 x 8
25 x 8
25 x 9

Calve Raises (machine)
45 x 8 quick
75 x 10
90 x 10
90 x 10


The deadlifts are getting harder each week. :D Today's last set was challenging.

The Bulgarian split squats were brutal today. I had to sit down for at least five minutes after completing them since my quads were so pumped, especially the tear drop part. It hurt to walk.

For calves I'm just exploding up and descending slowly where I hold a stretch for five seconds.

Krol
06-01-2009, 03:51 PM
Week 9 June 01, 2009


Barbell Bench Press
45 x 12
95 x 6
135 x 4
160 x 2
180 x 1
200 x 5
200 x 5
200 x 6

Incline Dumbbell Bench Press
30 x 6
70 x 8
70 x 8
70 x 8
70 x 13

Seated Dumbbell Press
45 x 8
45 x 8
45 x 14

Skull Crushers
45 x 10
45 x 10
45 x 12

Decline Crunches
30 x 10
30 x 10
30 x 10

I should have gone for seven reps on the barbell bench press. I got a big increase on the incline dumbbell bench press only because I didnít go for a seventh rep on the barbell bench press. Oh well, Iíll get a huge increase next week. On the first set of decline crunches I used too low of an incline.

Krol
06-03-2009, 05:32 PM
Week 9 June 03, 2009


Squats
45 x 8
95 x 6
135 x 4
185 x 3
225 x 1
260 x 5
260 x 5
260 x 7

Poor Man’s Glute-Ham Raises
Bw x 10
Bw x 10
Bw x 10

Dumbbell Rows
25 x 6
65 x 6
65 x 6
65 x 6
65 x 9

EZ Bar Curls
15 x 5
45 x 8
45 x 8
45 x 11

Calve Raises (machine)
45 x 8
90 x 10
90 x 10
90 x 10

I didn’t have to think so much about my form on the squats as I was doing the reps. I did nine reps well when using my left side on the dumbbell rows, but it was much harder with my right side. I’ll keep the weight the same next week and start with my right side. My form on the last set of curls wasn’t very good. I’ll switch exercises next time.

swelsh
06-03-2009, 06:58 PM
I have the same problem with db rows, but instead my left side is stronger. The workouts are looking good man, keep it up.

Btw is the number for your ez curls just the weight on the bar?

Krol
06-03-2009, 07:10 PM
I have the same problem with db rows, but instead my left side is stronger. The workouts are looking good man, keep it up.

Btw is the number for your ez curls just the weight on the bar?

Thanks. The funny thing is my right side used to be stronger.

The number for the ez bar curls includes the bar which is fifteen lbs I think. I know it's not a lot of weight; I just use really strict form.

vsvs
06-03-2009, 09:33 PM
nice, ur strong overall on ur 3 lifts

Krol
06-05-2009, 05:41 PM
Week 9 June 05, 2009


Incline Barbell Bench Press
45 x 8
80 x 6
115 x 4
140 x 2
160 x 1
190 x 5
190 x 5
190 x 7

Dumbbell Bench Press
30 x 6
75 x 8
75 x 8
75 x 8
75 x 13

Seated Dumbbell Press
50 x 8
50 x 8
50 x 11

Seated Dumbbell Tricep Extensions
50 x 10
50 x 10
50 x 10

Lying Leg Raises
Bw x 10
Bw x 10
Bw x 14

I have nothing to say. It was a good workout.

vsvs
06-05-2009, 06:01 PM
mustve been, u killed those inclines man.

Krol
06-05-2009, 06:04 PM
nice, ur strong overall on ur 3 lifts

mustve been, u killed those inclines man.

Thanks man! :D

Krol
06-08-2009, 08:10 PM
Week 10 June 08, 2009


Deadlifts
45 x 5
95 x 5
135 x 3
185 x 3
225 x 3
275 x 1
325 x 1
385 x 5
385 x 5
385 x 5

Bulgarian Split Squats
Bw x 8
30 x 5
50 x 10
50 x 12

Lat Pull-downs
50 x 8
140 x 6
140 x 6
140 x 6
140 x 7

Hammer Curls
25 x 8
25 x 8
25 x 10

Calve Raises
45 x 8
90 x 10
90 x 10
90 x 12

My form on the last set of deadlifts was better than last weekís.

Billsterl
06-08-2009, 08:13 PM
man you're farking strong, keep up the great work

Krol
06-08-2009, 08:23 PM
Thanks a lot! Comments like this though always make me think how much stronger I could be right now had I not wasted 1.5 years. Oh well, live and learn. :D

Billsterl
06-08-2009, 08:25 PM
yeah same, i wish i had started working out 10 months earlier when i first had the access to a free high school gym in septmenber 2007, oh well, i'm making the best of it right now

Krol
06-10-2009, 04:16 PM
Week 10 June 10, 2009


Barbell Bench Press
45 x 12
95 x 6
135 x 4
160 x 2
180 x 1
205 x 5
205 x 5
205 x 5

Incline Dumbbell Bench Press
30 x 6
70 x 8
70 x 8
70 x 8
70 x 12

Seated Dumbbell Press
50 x 8
50 x 8
50 x 12

Skull Crushers
45 x 10
45 x 10
45 x 13

Decline Crunches
30 x 10
30 x 10
30 x 10

I did one less rep on the incline dumbbell bench press than last week. It was the first time I went to failure on this routine. Everything else went up though.

Krol
06-12-2009, 04:34 PM
Week 10 June 12, 2009


Squats
45 x 8
95 x 6
135 x 4
185 x 3
235 x 1
270 x 5
270 x 5
270 x 6

Poor Manís Glute-Ham Raises
Bw x 10
Bw x 10
Bw x 10

Dumbbell Rows
25 x 6
70 x 6
70 x 6
70 x 6
70 x 6

EZ Bar Curls
15 x 5
45 x 8
45 x 8
45 x 12

Calve Raises
45 x 8
105 x 10
105 x 10
105 x 10


I have a deload next week.

Krol
06-15-2009, 07:51 PM
Week 11 Deload June 15, 2009


Incline Barbell Bench Press
45 x 8
80 x 6
115 x 4
140 x 2
160 x 5
160 x 5
160 x 5

Dumbbell Bench Press
30 x 6
60 x 8
60 x 8
60 x 8
60 x 8

Seated Dumbbell Press
45 x 8
45 x 8
45 x 8

Lying Leg Raises
Bw x 10
Bw x 10

Krol
06-17-2009, 11:01 PM
Week 11 Deload June 17, 2009


Deadlifts
45 x 5
95 x 5
135 x 3
185 x 3
225 x 3
275 x 1
325 x 5
325 x 5
325 x 5

Lat Pull-downs
50 x 8
120 x 6
120 x 6
120 x 6
120 x 6

Hammer Curls
20 x 8
20 x 8
20 x 8

Calve Raises
50 x 8
105 x 10

Krol
06-20-2009, 05:38 PM
Week 11 Deload June 19, 2009


Barbell Bench Press
45 x 12
95 x 6
135 x 4
160 x 2
175 x 5
175 x 5
175 x 5

Incline Dumbbell Bench Press
30 x 6
60 x 8
60 x 8
60 x 8
60 x 8

Seated Dumbbell Press
40 x 8
40 x 8
40 x 8

Decline Crunches
25 x 10
25 x 10
25 x 10

swelsh
06-21-2009, 02:22 PM
Any reason why you prefer lowering intensity for your deloads, opposed to lowering volume?

Krol
06-21-2009, 05:39 PM
It's just a preference I guess. Part of it is my mindset as well. My mind isn't really into lifting heavy during a deload, so I just lower the intensity.

I also cut out one exercise each workout as well and that's mainly due to the fact that I feel I will recover better. I just have a feeling that if I didn't cut out some exercises during my deloads I wouldn't recover enough. Cutting volume and intensity for my deloads worked a year and a half ago for me when I was training properly and it's working for me now, so I'll stick with it. :D

Krol
06-22-2009, 04:22 PM
Week 12 June 22, 2009


Squats
45 x 8
95 x 6
135 x 4
185 x 3
235 x 1
280 x 5
280 x 5
280 x 5

Poor Manís Glute-Ham Raises
Bw x 10
Bw x 10
Bw x 10

Dumbbell Rows
25 x 6
70 x 6
70 x 6
70 x 6
70 x 7

EZ Bar Curls
15 x 5
40 x 10
40 x 10
40 x 8

crusher777777
06-22-2009, 10:14 PM
Nice job bumping up the squats 10 lbs from last time.

Krol
06-23-2009, 01:21 PM
Thanks dude. :D

Krol
06-24-2009, 05:03 PM
Week 12 June 24, 2009


Incline Barbell Bench Press
45 x 8
80 x 6
115 x 4
140 x 2
165 x 1
195 x 5
195 x 5
195 x 7

Dumbbell Bench Press
30 x 6
75 x 8
75 x 8
75 x 8
75 x 13

Seated Dumbbell Press
55 x 8
55 x 8
55 x 8

Seated Dumbbell Tricep Extensions
50 x 10
50 x 10
50 x 11

Ab Machine
95 x 10
95 x 10
95 x 15

I probably should have gone for a fourteenth rep on the dumbbell bench press, but at least I increased every other lift.

ThomasH
06-24-2009, 11:08 PM
Nice incline bench, heavy!